YPD Honors Fallen Cape Codders with 5 Mile Memorial Run on Sunday
By ccac | August 19, 2008
This Sunday, 24 August, the Yarmouth Police Relief Association will be sponsoring a 5 mile memorial run to raise money for the Wounded Warrior Project. The run begins at 9:00am at The Skipper Restaurant on South Shore Drive in S. Yarmouth. For more information, contact Paul Mellett at 508.775.0445 x 4725.
Topics: General News, Racing | No Comments »
Pre-Cookout Run/Bike - 23 August
By ccac | August 19, 2008
Warm up for the annual cookout by joining us for a run, bike or run/bike/run in Orleans on 23 August. We’ll have a half-marathon option, the old (or new) John Gray course, for all of those distance guys, a 5 mile loop for folks who want to feel like they earned the opportunity to eat all afternoon, and 25 mile and 50 mile (+/-) bike alternatives. Meet at Nauset Middle School at 9:00am so you can be showered and changed in time for the cookout at 1:00pm. [For more information on the cookout, contact runecky@yahoo.com.] If you’d like more information or might be interested in a duathlon option that will start a little earlier, contact ccac@cape.com.
Topics: General News | No Comments »
Beijing 2008
By ccac | August 2, 2008
One week from now, the best in the world will descend on Beijing seeking citius, altius, fortius. To keep track of everything that’s going on, try some of these resources:
- USAT&F Beijing 2008 info includes a full track & field schedule but not a lot of information on TV schedules yet. The marathons are scheduled for 17 August (women’s) and 24 August (men’s) beginning at 7:30am Beijing time - or 7:30pm ET.
- USAT’s Beijing site, a subsite of the newly minted TeamUSA site, has all the Olympic details including an on-line media guide. They were also kind enough to send us a media kit which includes this helpful info:
Women’s Race - 17 August: Live on NBC, NBC-HD or NBCOlympics.com at 10:00pm ET, highlights on 18 August from 12:35am to 2:00am and in prime time.
Men’s Race - 18 August: Live on NBC, NBC-HD or NBCOlympics.com at 10:00pm ET, highlights on 19 August from 12:35am to 2:00am and in prime time.
- … and of course, NBC has exclusive USA distribution rights and will be airing much of the games live on-line at NBCOlympics.com. NBC affiliates and NBC-HD will be airing daily recaps at various times during the day.
Enjoy the games!
Topics: General News | No Comments »
Club Cookout! RSVP Now!
By ccac | August 2, 2008
This year’s annual cookout will be held at the home of George and Roz Graeber in Orleans on the 23rd of August. If you plan on attending, please RSVP by 8 August at the latest to President Eck at 508.362.5328 or runecky@yahoo.com.
Topics: General News | No Comments »
Track Workout - 30 July 2008
By ccac | July 30, 2008
We frequently confine ourselves to laps on the track based on distance and fail to take advantage of the other things that we can use a track for. For example, use the track markings for triggering fartlek-style pickups, beginning and ending every time you pass over a line. This week we’ll run the two minute drill. Every two minutes, we’ll run a pickup for 2 minutes and then run easy for 2 minutes, signaled by your stopwatch or the whistle. Each pickup should be run at about 10K race pace and you should be able to complete 6-8 repetitions without being completely wiped out on the last. Instead of running a set distance for time, we’re running a set time for distance. Pick out some helpful reference points around the track and for each two minute pickup, try to go just a little bit farther than the last, picking up the pace until the last rep is your fastest.
Warmup: 10′ easy
Workout: 8 x 2m T x 2m E
Cooldown: 10′ easy
Post-cooldown: high knees, butt flicks, kick throughs, strides, leg swings
Topics: Wednesday Night Workouts | No Comments »
Track Session - 23 July 2008
By ccac | July 23, 2008
Take to the hills! Sport specific strength is most appropriately achieved through functional strength training and the best strength training for running is hill repeats. This week, we’ll take you to a short hill near the track and do a few repetitions of different styles of hill training. For those following along at home, find a hill of moderate incline that takes about 10-15 strides to cover. A hill of well manicured grass like the edges of a baseball or soccer field is best but these drills can also be done on paved surfaces - just make sure that you have an adequate base of road running before attempting on asphalt. And stay away from concrete.
Repeat the following cycle about 4 times: UP #1 - sprint (emphasis on drive, leg extension and achieving maximum leg power); down easy; UP#2 - leap or bound for either distance or height; down quickly emphasizing rapid leg turnover, especially at the bottom of the hill where you rejoin the flat; UP #3 - bound laterally, slowly moving up the hill but really emphasizing the side to side motion; down easy; UP #4 - skip for either distance or height, being sure to achieve as much leg lift as you can get from your hip extensors. Finish with 2-3 rapid sprints, carrying your speed and momentum through the crest of the hill and 10-15 steps beyond.
Warmup: 10′
Workout: 4 x 4 x hills
Cooldown: 10′
Post-cooldown: strides, high knees, leg swings, fast feet
Topics: Wednesday Night Workouts | No Comments »
Practice Tri 3 On Another Great Day
By ccac | July 15, 2008
On Sunday, we met at Long Pond in Brewster for Practice Triathlon session number 3 of the year. Apart from a bit of humidity and a stiff SW wind that nearly blew us off the road on the descent of Route 137, the weather was beautiful and the athletes primed. Andy’s son put out the buoys for the swim and then monitored the course to make sure that we all got out of the water safely. It was touch and go for the webmaster who swallowed a major part of Long Pond around the first buoy and then spent the rest of the swim trying to spit it out. If you were in attendance and you’d like your results recorded, send timings, including all your splits if you took them, to ccac@cape.com and we’ll post them to the results page. Many thanks to Andy for coordinating and if you’d like to join the team for these informal workouts, Heidi Russell is manning a self-supporting version every Saturday starting at 7:30AM and the next semi-supported time trial version will be held August 31st. See the Weekly Event Calendar and Race Calendar for details.
Topics: General News | No Comments »
Wednesday Workouts
By ccac | July 15, 2008
Every Wednesday during the summer we meet at the Mattacheese Middle School track in West Yarmouth at 5:30pm for a semi-structured … (and free for club members!) … workout. [Send questions to ccac@cape.com.] Workouts range in intensity and length based on who shows up, what their goals are, what the weather conditions are like, and what races are coming up. But not to fear if you can’t make it. Suggested workouts are posted to the Wednesday Night Workouts blog weekly and we’ve built a nice little archive of track workouts for you to browse through and select. Each week focuses on a slightly different aspect of your running and can be tailored to the events and dates that you’re training for. Run hard, run fast!
Topics: General News | No Comments »
Track Session - 16 July 2008
By ccac | July 15, 2008
Let’s give those distance intervals a rest and concentrate exclusively on leg turnover this week with some cadence drills. A simple cadence drill involves counting your steps for a minute, taking a rest minute, and then counting your steps again for a minute trying to increase your step count by 2-5 steps. Count on one side and repeat 10-15 times. Your base cadence will probably lie somewhere in the 75-85 steps per minute range and you should aim to get your final few repetitions in the 90-95 range. Most elite runners typically race with a cadence of 92-98 steps per minute and research also finds that when increasing race pace, the elites increase their stride length while their cadence remains more or less the same. For triathletes, matching your running cadence to your cycling cadence will make it far easier to make the transition from the run to the bike without blowing up in the first mile of the run or falling over with locked up hamstrings.
Warmup: 10′
Workout: 15 x (1m cadence x 1m rest)
Cooldown: 10′
Post-cooldown: strides, leg swings, high knees, butt kicks
Topics: Wednesday Night Workouts | No Comments »
That Old Newswire
By ccac | July 15, 2008
The internet is a haystack of news but we’ve done your homework for you. Here are a bunch of track & field, running, triathlon, and more- related stories culled from the internet newswires. Check back from time to time since we continually add new items to the list. I guess we could call it the CCAC topical non-RSS old-school newsfeed ripper. Enjoy!
Topics: General News | No Comments »
« Previous Entries