Coast Guard Running Club http://runuscg.org The home for Coast Guard Runners Tue, 15 May 2012 15:57:17 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 http://creativecommons.org/licenses/by-sa/2.0/runuscghttp://feedburner.google.com Sea to Sea Relay- June 16th 2012 http://feedproxy.google.com/~r/runuscg/~3/t2VN3u61r_4/sea-to-sea-relay-june-16th-2012 http://runuscg.org/2599/sea-to-sea-relay-june-16th-2012#comments Wed, 28 Mar 2012 22:00:11 +0000 CEpperson http://runuscg.org/?p=2599 Registrations begins on April 14th; limited to first 20 teams.

U.S. Coast Guard Sponsored Sea-to-Sea Relay 50 Mile Trail Run- June 16th 2012

]]> http://runuscg.org/2599/sea-to-sea-relay-june-16th-2012/feed 0 http://runuscg.org/2599/sea-to-sea-relay-june-16th-2012 Rob On The Run http://feedproxy.google.com/~r/runuscg/~3/WPJR8NgRfpM/rob-on-the-run http://runuscg.org/2592/rob-on-the-run#comments Thu, 01 Mar 2012 05:48:56 +0000 Ken Burgess http://runuscg.org/?p=2592 Hey run clubbers.  I got a great email today from one of our SF Bay Area members.  He’s started his own blog.  While some people track training through online tools and others use diaries, Rob has started www.RobOnTheRun.org  Reading his first post may just increase the number of e-resumes for jobs near there by 10% this next year.  Who doesn’t want almost perfect weather year round and a huge running community?

Are you a club member who also have a blog (about running – or at least loosely related to fitness)?  Send it to admin@runuscg.org to get it published here.

]]> http://runuscg.org/2592/rob-on-the-run/feed 0 http://runuscg.org/2592/rob-on-the-run Start preparing for your team to run the Sea to Sea Relay- June 16th 2012 http://feedproxy.google.com/~r/runuscg/~3/0XUSZodjyIA/start-preparing-for-your-team-to-run-the-sea-to-sea-relay-june-16th-2012 http://runuscg.org/2587/start-preparing-for-your-team-to-run-the-sea-to-sea-relay-june-16th-2012#comments Mon, 20 Feb 2012 10:55:31 +0000 CEpperson http://runuscg.org/?p=2587

]]> http://runuscg.org/2587/start-preparing-for-your-team-to-run-the-sea-to-sea-relay-june-16th-2012/feed 0 http://runuscg.org/2587/start-preparing-for-your-team-to-run-the-sea-to-sea-relay-june-16th-2012 USCGRC Address Book Update http://feedproxy.google.com/~r/runuscg/~3/Ss-_sBzZemY/uscgrc-address-book-update http://runuscg.org/2573/uscgrc-address-book-update#comments Sat, 11 Feb 2012 04:21:42 +0000 Ken Burgess http://runuscg.org/?p=2573 An email has gone out to members about updating profiles, but in case you missed it for some reason this post is for you!  Please login and update your member profile so we can ensure your 2012 RRCA Club Running magazine gets to you.  Each year when we renew we send our updated membership roster to the RRCA.  Unlike other clubs, we face the unique challenge of having a gypsy like membership, never in one place for a long time.  It’s possible that after 3 years in the game, we’re already two addresses behind for some of our membership.  By logging in we’ll know you’re interested in continuing your affiliation with the club, so use the link to the right (and hit the forgot password if you need to).

What do we get from being RRCA members?  Lots.  A nationwide network of runners much larger then the Coast Guard, insurance for our club leaders and our events, subscriptions to club running magazine and our ability to continue as a non-profit, a key part of our ability to gain sponsorship and partner with other organizations.

]]> http://runuscg.org/2573/uscgrc-address-book-update/feed 0 http://runuscg.org/2573/uscgrc-address-book-update Tom’s Run 2012 Underway http://feedproxy.google.com/~r/runuscg/~3/vx4ww7MDcqk/toms-run-2012-underway http://runuscg.org/2571/toms-run-2012-underway#comments Fri, 10 Feb 2012 01:49:44 +0000 RKButturini http://runuscg.org/?p=2571 Dear Tom’s Run Friends, Family, and Lovers – Tom’s Run 2012 is officially underway.  This year’s 200-mile team relay starts on June 2 in Cumberland MD at the beginning of the C&O Canal Towpath and ends June 3 at Fort Hunt in Alexandria VA.  If you aren’t familiar with Tom’s Run, visit our simple, yet cozy, web site at www.tomsrunrelay.org.  Tom’s Run is unique.  We hold Tom’s Run to honor our shipmate CWO4 Tom Brooks – a big believer in community.  Consequently, instead of starting at the same time, the teams plan to finish at the same time – 1100 on Sunday 3 June.  Think about it…start whenever you want, just plan to finish with everyone else.  It’s quite a logistical challenge that builds and bonds teams.  And because there is no start time, anyone could participate from anywhere.  A few years ago, a soldier in Iraq ran  a 6 mile leg, phoned his waiting team on the trail, and off they went.  In fact, we have a committment from a Coastie in Bahrain.  We would love to have some remote teams join us and Skype as we all run and bike down the 200-mile course to come together at the end.  Write, call, facebook, whatever – be a part of Tom’s Run.  See you on the trail – Roger Butturini, 202-372-1494, admin@tomsrunrelay.org, roger.k.butturini@uscg.mil.

]]> http://runuscg.org/2571/toms-run-2012-underway/feed 0 http://runuscg.org/2571/toms-run-2012-underway Thursday Evening Workout for 26 JAN http://feedproxy.google.com/~r/runuscg/~3/IQHjq95rHpI/thursday-evening-workout-for-26-jan http://runuscg.org/2561/thursday-evening-workout-for-26-jan#comments Thu, 26 Jan 2012 04:53:51 +0000 CEpperson http://runuscg.org/?p=2561 Offer you two options for this evening.

Lighter/Quicker for New Editions and those racing over the weekend:

- Warm up mile, stretch, and strides

- 4X200, 4X300, and 4X400 (faster than mile)

- Mile cool down

Long and Steady:

- same warm up

- 3X600m (2 min rest)

- 2X1200m (3 min rest or lap recovery)

- Mile warm down

]]> http://runuscg.org/2561/thursday-evening-workout-for-26-jan/feed 0 http://runuscg.org/2561/thursday-evening-workout-for-26-jan Tuesday Am Hill workout for 24 JAN 2012 http://feedproxy.google.com/~r/runuscg/~3/a-n5rfcOmH8/tuesday-am-hill-workout-for-24-jan-2012 http://runuscg.org/2554/tuesday-am-hill-workout-for-24-jan-2012#comments Mon, 23 Jan 2012 10:20:02 +0000 CEpperson http://runuscg.org/?p=2554 A change of pace or incline to our normal track workouts.  We’ll begin our warm up at NBG as usual and work our way over to Sumay Cove for some hill repeats:

Seasoned Runners: 7 X Hills

New Editions: 5 X Hills

Recover with a slow jog down the hill

Cool down back to the track.

]]> http://runuscg.org/2554/tuesday-am-hill-workout-for-24-jan-2012/feed 0 http://runuscg.org/2554/tuesday-am-hill-workout-for-24-jan-2012 All the motivation you need to join Coast Guard Running Club-Guam.. Angels! http://feedproxy.google.com/~r/runuscg/~3/fwFI9fW9A38/all-the-motivation-you-need-to-join-coast-guard-running-club-guam-angels http://runuscg.org/2539/all-the-motivation-you-need-to-join-coast-guard-running-club-guam-angels#comments Sat, 07 Jan 2012 07:56:14 +0000 CEpperson http://runuscg.org/?p=2539

]]> http://runuscg.org/2539/all-the-motivation-you-need-to-join-coast-guard-running-club-guam-angels/feed 0 http://runuscg.org/2539/all-the-motivation-you-need-to-join-coast-guard-running-club-guam-angels Tuesday Am 200 easy 200 hard continuous series http://feedproxy.google.com/~r/runuscg/~3/EeB1WtMXJPw/tuesday-am-200-easy-200-hard-continuous-series http://runuscg.org/2534/tuesday-am-200-easy-200-hard-continuous-series#comments Mon, 02 Jan 2012 12:42:43 +0000 CEpperson http://runuscg.org/?p=2534 Hello 2012!  Nothing like turning back time to one of those great 2011 track workouts.  We’ve hammered this one out a few times since last summer.  Always a great workout to work on speed and balance with endurance by going for either 3200 or 5000 meters.  Choose your medicine for the day based on the level of fitness you are at currently.

2000 meter warm up

-stretch/strides

3200/5000 continuous series of 200m hard with a 200m recovery.  Pace for hard 200s should be at your fast mile pace.

Enjoy the workout!

]]> http://runuscg.org/2534/tuesday-am-200-easy-200-hard-continuous-series/feed 0 http://runuscg.org/2534/tuesday-am-200-easy-200-hard-continuous-series Video from the Tuesday AM hill workout http://feedproxy.google.com/~r/runuscg/~3/_GROpiczzew/video-from-the-tuesday-am-hill-workout http://runuscg.org/2528/video-from-the-tuesday-am-hill-workout#comments Tue, 20 Dec 2011 08:12:06 +0000 CEpperson http://runuscg.org/?p=2528 RUN_AM

 

 

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