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#343 From: "Russell Barber" <marathoner26.2@...>
Date: Tue Jul 3, 2007 3:20 pm
Subject: Tuesday Seedgrouo 		marathonman6953
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We will be doing 5-7x 300's tonight.  For those of you who are racing tomorrow you should probably skip speedwork tonight unless you are not all that concerned with you race performance.  If you do decide to do both you should take two days off in a row or three really easy days in a row afterward to help speed your recovery.

Reply | Forward | Messages in this Topic (6)
#342 From: Russell Barber <marathoner26.2@...>
Date: Thu Jun 28, 2007 2:50 am
Subject: Re: Speedgroup cancelled Tuesday 		marathonman6953
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Nancy,
 
Thanks for the update on Drayson.  I am sure that we can get an announcement made at some point early on.
Looking forward to seeing you back again soon.
 
Thanks,
 
Russ

----- Original Message ----
From: "Runnkm@..." <Runnkm@...>
To: loperspeed_news@yahoogroups.com
Sent: Wednesday, June 27, 2007 4:07:36 PM
Subject: Re: [loperspeed_news] Speedgroup cancelled Tuesday

Russ-
There were rumors circulating that Drayson was going to be closing the track in the month of July. I checked with the staff-this is NOT true. They may do some re-seeding of the soccer fields but they intend to keep the track OPEN.
I will be starting back to speed group when new Loper season resumes (after 15th) and I'll bring refreshments. (Karla will be my back-up if I can't make it to some).
Perhaps we could  have you or Sandy Wible make an announcement on opening day?  That will generate some enthusiasm and hopefully people back for the new season!
 
Nancy Mitchell
Mobile: 909-331-0177
Home: 909-796-0772
Other: Lopernews@aol. com
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



See what's free at AOL.com.


Reply | Forward | Messages in this Topic (3)
#341 From: Runnkm@...
Date: Wed Jun 27, 2007 7:07 pm
Subject: Re: Speedgroup cancelled Tuesday 		Runnkm@...
Send Email Send Email
 
Russ-
There were rumors circulating that Drayson was going to be closing the track in the month of July. I checked with the staff-this is NOT true. They may do some re-seeding of the soccer fields but they intend to keep the track OPEN.
I will be starting back to speed group when new Loper season resumes (after 15th) and I'll bring refreshments. (Karla will be my back-up if I can't make it to some).
Perhaps we could  have you or Sandy Wible make an announcement on opening day?  That will generate some enthusiasm and hopefully people back for the new season!
 
Nancy Mitchell
Mobile: 909-331-0177
Home: 909-796-0772
Other: Lopernews@...
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



See what's free at AOL.com.

Reply | Forward | Messages in this Topic (3)
#340 From: "Russell Barber" <marathoner26.2@...>
Date: Wed Jun 27, 2007 3:28 pm
Subject: Speedgroup cancelled Tuesday 		marathonman6953
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Send Email Send Email
  
I cancelled speedgroup Tuesday becuase of the smoke from the plastics
fire in Riverside.  Be very careful about running until all the smoke
is gone.  You may not notice damage now but it can show up later.

Russ

Reply | Forward | Messages in this Topic (3)
#339 From: "Russell Barber" <marathoner26.2@...>
Date: Tue Jun 26, 2007 4:50 am
Subject: Re: Loper Clinic 		marathonman6953
Offline Offline
Send Email Send Email
  
Sandy,

I will try and get all or most of the Pace Group Leaders to help in
some way or another.  Hopefully they would help with assiting the
runners in finding threir appropriate group etc., but there will
probably be more than enough for that! I will have them contact you.

Russ


--- In loperspeed_news@yahoogroups.com, "Wible, Sandy" <swible@...>
wrote:
>
> Hello Speed Group,
>
> It's been a while since I've been able to do speed work-outs, but
I've been running faithfully.  If you haven't heard already, the new
Loper Clinic begins July 15.  It will be good if you can get the word
out, especially if you know of anyone who has not been a Loper before
and would like to join.  The 15th would be a great time for them to
get registration taken care of and do the timed mile that would place
them into pace groups.  July 15 is the starting date for the clinics
in both Loma Linda and Riverside.  Yes, Riverside is going to
happen.  The clinics are going to mirror each other with the same
type of program at each place.  The Riverside group will be meeting
at the California Citrus State Historic Park at the corner of Van
Buren and Dufferin (9400 Dufferin).
>
> If you are interested in volunteering on July 15 to help with
registration or anything else, please let me know.  I'll be the
clinic director this year in Loma Linda.  If you're interested in
volunteering in Riverside, let me know, and I'll pass the work on to
the clinic directors there.  Please specify which location you are
volunteering for so I don't get it confused :-)  Continue to enjoy
running and sharing that joy with others.
>
> Thank you,
> Sandy Wible
>
> Visit Your Group
<http://groups.yahoo.com/group/loperspeed_news;_ylc=X3oDMTJmcGkydXQ3BF
9TAzk3MzU5NzE0BGdycElkAzE4NTI3OTU3BGdycHNwSWQDMTcwNTA2OTA0NwRzZWMDdnRs
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ew+balance+running+shoes&w4=Running+shoes&w5=Sports+nutrition+products
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>
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>
> Look your best!
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11fhbjsi1/*http://promotions.yahoo.com/healthandfitness/>
>
> Groups to help you
>
> look & feel great.
>
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>
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>
> sex health news
>
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>
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578/D=groups/S=1705069047:NC/Y=YAHOO/EXP=1182577580/A=4507179/R=0/SIG=
12de4rskk/*http://us.rd.yahoo.com/evt=50284/*http://finance.yahoo.com/
personal-finance>
>
> Guides, news,
>
> advice & more.
>
> .
>

Reply | Forward | Messages in this Topic (7)
#338 From: "Russell Barber" <marathoner26.2@...>
Date: Tue Jun 26, 2007 4:43 am
Subject: Tuesday Speedgroup 		marathonman6953
Offline Offline
Send Email Send Email
 

Date: 6/26/2007

Place: Drayson Center Outdoor Track - Loma Linda, CA

Warmup 6:30-7:00pm.

Workout 7:05 - 7:45pm.

Ladder Repeats , 220, 440, 660, 880, 660, 440, 220, = 3520 yards, or 2 miles.

See you all there,

Russ


Reply | Forward | Messages in this Topic (27)
#337 From: "Wible, Sandy" <swible@...>
Date: Sun Jun 24, 2007 10:58 pm
Subject: RE: Loper Clinic 		wibleruns
Offline Offline
Send Email Send Email
  
Thanks Nancy.

________________________________

From: loperspeed_news@yahoogroups.com on behalf of Runnkm@...
Sent: Sun 6/24/2007 1:38 PM
To: loperspeed_news@yahoogroups.com
Cc: SandyWible@...
Subject: Re: [loperspeed_news] Loper Clinic



Sandy-
I will be at Loma linda site at 6:00 for whatever you (Lopers) need me to do!

Nancy Mitchell
Mobile: 909-331-0177
Home: 909-796-0772
Other: Lopernews@...
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR
takes everything as a challenge"



________________________________

See what's free at AOL.com <http://www.aol.com/?ncid=AOLAOF00020000000503> .

Reply | Forward | Messages in this Topic (7)
#336 From: Runnkm@...
Date: Sun Jun 24, 2007 4:38 pm
Subject: Re: Loper Clinic 		Runnkm@...
Send Email Send Email
 
Sandy-
I will be at Loma linda site at 6:00 for whatever you (Lopers) need me to do!
 
Nancy Mitchell
Mobile: 909-331-0177
Home: 909-796-0772
Other: Lopernews@...
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



See what's free at AOL.com.

Reply | Forward | Messages in this Topic (7)
#335 From: ARTURO LOPEZ <sunshineratman@...>
Date: Sat Jun 23, 2007 8:00 pm
Subject: RE: Loper Clinic 		sunshineratman
Offline Offline
Send Email Send Email
 
Yes, I'am volunteering for Loma Linda.

"Wible, Sandy" <swible@...> wrote:
Thanks Art! I have your info. I'm assuming you are volunteering for Loma Linda. Let me know for sure.

I forgot to let everyone know in the other e-mail the hours needed for volunteering on July 15 are from 6:00 until 8:30. Once you let me know you are volunteering (and which site), just show up there at 6:00.

Sandy

________________________________

From: loperspeed_news@yahoogroups.com on behalf of ARTURO LOPEZ
Sent: Sat 6/23/2007 9:29 AM
To: loperspeed_news@yahoogroups.com
Subject: Re: [loperspeed_news] Loper Clinic

Hi Sandy this Art from the 10 minute pace group. I would love to help out July 15th at the Loma Linda group. I can help out with registration on that day.
Call me at 909-648-5639 or at 909-864-1221, or e-mail me.

"Wible, Sandy" <swible@mvusd.k12.ca.us> wrote:

Hello Speed Group,

It's been a while since I've been able to do speed work-outs, but I've been running faithfully. If you haven't heard already, the new Loper Clinic begins July 15. It will be good if you can get the word out, especially if you know of anyone who has not been a Loper before and would like to join. The 15th would be a great time for them to get registration taken care of and do the timed mile that would place them into pace groups. July 15 is the starting date for the clinics in both Loma Linda and Riverside. Yes, Riverside is going to happen. The clinics are going to mirror each other with the same type of program at each place. The Riverside group will be meeting at the California Citrus State Historic Park at the corner of Van Buren and Dufferin (9400 Dufferin).

If you are interested in volunteering on July 15 to help with registration or anything else, please let me know. I'll be the clinic director this year in Loma Linda. If you're interested in volunteering in Riverside, let me know, and I'll pass the work on to the clinic directors there. Please specify which location you are volunteering for so I don't get it confused :-) Continue to enjoy running and sharing that joy with others.

Thank you,
Sandy Wible

Visit Your Group <http://groups.yahoo.com/group/loperspeed_news;_ylc=X3oDMTJmcGkydXQ3BF9TAzk3MzU5NzE0BGdycElkAzE4NTI3OTU3BGdycHNwSWQDMTcwNTA2OTA0NwRzZWMDdnRsBHNsawN2Z2hwBHN0aW1lAzExODI1NzAzNzg- <http://groups.yahoo.com/group/loperspeed_news;_ylc=X3oDMTJmcGkydXQ3BF9TAzk3MzU5NzE0BGdycElkAzE4NTI3OTU3BGdycHNwSWQDMTcwNTA2OTA0NwRzZWMDdnRsBHNsawN2Z2hwBHN0aW1lAzExODI1NzAzNzg-> >
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Reply | Forward | Messages in this Topic (7)
#334 From: "Wible, Sandy" <swible@...>
Date: Sat Jun 23, 2007 5:21 pm
Subject: RE: Loper Clinic 		wibleruns
Offline Offline
Send Email Send Email
  
Thanks Art!  I have your info.  I'm assuming you are volunteering for Loma
Linda.  Let me know for sure.

I forgot to let everyone know in the other e-mail the hours needed for
volunteering on July 15 are from 6:00 until 8:30.  Once you let me know you are
volunteering (and which site), just show up there at 6:00.

Sandy

________________________________

From: loperspeed_news@yahoogroups.com on behalf of ARTURO LOPEZ
Sent: Sat 6/23/2007 9:29 AM
To: loperspeed_news@yahoogroups.com
Subject: Re: [loperspeed_news] Loper Clinic



Hi Sandy this Art from the 10 minute pace group. I would love to help out July
15th at the Loma Linda group. I can help out with registration on that day.
Call me at 909-648-5639 or at 909-864-1221, or e-mail me.

"Wible, Sandy" <swible@...> wrote:

	 Hello Speed Group,

	 It's been a while since I've been able to do speed work-outs, but I've been
running faithfully. If you haven't heard already, the new Loper Clinic begins
July 15. It will be good if you can get the word out, especially if you know of
anyone who has not been a Loper before and would like to join. The 15th would be
a great time for them to get registration taken care of and do the timed mile
that would place them into pace groups. July 15 is the starting date for the
clinics in both Loma Linda and Riverside. Yes, Riverside is going to happen. The
clinics are going to mirror each other with the same type of program at each
place. The Riverside group will be meeting at the California Citrus State
Historic Park at the corner of Van Buren and Dufferin (9400 Dufferin).

	 If you are interested in volunteering on July 15 to help with registration or
anything else, please let me know. I'll be the clinic director this year in Loma
Linda. If you're interested in volunteering in Riverside, let me know, and I'll
pass the work on to the clinic directors there. Please specify which location
you are volunteering for so I don't get it confused :-) Continue to enjoy
running and sharing that joy with others.

	 Thank you,
	 Sandy Wible

	 Visit Your Group
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Reply | Forward | Messages in this Topic (7)
#333 From: ARTURO LOPEZ <sunshineratman@...>
Date: Sat Jun 23, 2007 4:29 pm
Subject: Re: Loper Clinic 		sunshineratman
Offline Offline
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Hi Sandy this Art from the 10 minute pace group. I would love to help out July 15th at the Loma Linda group. I can help out with registration on that day.
Call me at 909-648-5639 or at 909-864-1221, or e-mail me.

"Wible, Sandy" <swible@...> wrote:
Hello Speed Group,

It's been a while since I've been able to do speed work-outs, but I've been running faithfully. If you haven't heard already, the new Loper Clinic begins July 15. It will be good if you can get the word out, especially if you know of anyone who has not been a Loper before and would like to join. The 15th would be a great time for them to get registration taken care of and do the timed mile that would place them into pace groups. July 15 is the starting date for the clinics in both Loma Linda and Riverside. Yes, Riverside is going to happen. The clinics are going to mirror each other with the same type of program at each place. The Riverside group will be meeting at the California Citrus State Historic Park at the corner of Van Buren and Dufferin (9400 Dufferin).

If you are interested in volunteering on July 15 to help with registration or anything else, please let me know. I'll be the clinic director this year in Loma Linda. If you're interested in volunteering in Riverside, let me know, and I'll pass the work on to the clinic directors there. Please specify which location you are volunteering for so I don't get it confused :-) Continue to enjoy running and sharing that joy with others.

Thank you,
Sandy Wible

Visit Your Group <http://groups.yahoo.com/group/loperspeed_news;_ylc=X3oDMTJmcGkydXQ3BF9TAzk3MzU5NzE0BGdycElkAzE4NTI3OTU3BGdycHNwSWQDMTcwNTA2OTA0NwRzZWMDdnRsBHNsawN2Z2hwBHN0aW1lAzExODI1NzAzNzg->
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Reply | Forward | Messages in this Topic (7)
#332 From: "Wible, Sandy" <swible@...>
Date: Sat Jun 23, 2007 3:02 pm
Subject: Loper Clinic 		wibleruns
Offline Offline
Send Email Send Email
  
Hello Speed Group,

It's been a while since I've been able to do speed work-outs, but I've been
running faithfully.  If you haven't heard already, the new Loper Clinic begins
July 15.  It will be good if you can get the word out, especially if you know of
anyone who has not been a Loper before and would like to join.  The 15th would
be a great time for them to get registration taken care of and do the timed mile
that would place them into pace groups.  July 15 is the starting date for the
clinics in both Loma Linda and Riverside.  Yes, Riverside is going to happen. 
The clinics are going to mirror each other with the same type of program at each
place.  The Riverside group will be meeting at the California Citrus State
Historic Park at the corner of Van Buren and Dufferin (9400 Dufferin).

If you are interested in volunteering on July 15 to help with registration or
anything else, please let me know.  I'll be the clinic director this year in
Loma Linda.  If you're interested in volunteering in Riverside, let me know, and
I'll pass the work on to the clinic directors there.  Please specify which
location you are volunteering for so I don't get it confused :-)  Continue to
enjoy running and sharing that joy with others.

Thank you,
Sandy Wible

Visit Your Group
<http://groups.yahoo.com/group/loperspeed_news;_ylc=X3oDMTJmcGkydXQ3BF9TAzk3MzU5\
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Reply | Forward | Messages in this Topic (7)
#331 From: Valerie <kitchenval@...>
Date: Sat Jun 23, 2007 3:44 am
Subject: Re: Speed group 		valruns26two
Offline Offline
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Yeah,its close and should be fun.  I think theres a few of us going.   Theres bike rides, too for kids, etc.  It should be a good   fun outing for the whole family.  See you there? 
 

 
----- Original Message ----
From: "Runnkm@..." <Runnkm@...>
To: loperspeed_news@yahoogroups.com
Sent: Friday, June 22, 2007 7:12:16 AM
Subject: Re: [loperspeed_news] Speed group

Anybody doing that RACE on the 210 FREEWAY-Sat. June 23?  It's a 5K and a 10K, I believe.
 
Nancy Mitchell
Mobile(s): 909-331-0177 or 909-732-5275
Home: 909-796-0772
other: Lopernews@aol. com
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



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#330 From: ANDREW LIEBERMAN <drewlieberman56@...>
Date: Fri Jun 22, 2007 3:04 pm
Subject: Re: Speed group 		drewlieberman56
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I'll be doin' the 10K sounds fun...
 
Andy

Runnkm@... wrote:
Anybody doing that RACE on the 210 FREEWAY-Sat. June 23?  It's a 5K and a 10K, I believe.
 
Nancy Mitchell
Mobile(s): 909-331-0177 or 909-732-5275
Home: 909-796-0772
other: Lopernews@aol.com
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



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#329 From: Runnkm@...
Date: Fri Jun 22, 2007 10:12 am
Subject: Re: Speed group 		Runnkm@...
Send Email Send Email
 
Anybody doing that RACE on the 210 FREEWAY-Sat. June 23?  It's a 5K and a 10K, I believe.
 
Nancy Mitchell
Mobile(s): 909-331-0177 or 909-732-5275
Home: 909-796-0772
other: Lopernews@...
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



See what's free at AOL.com.

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#328 From: Russell Barber <marathoner26.2@...>
Date: Fri Jun 22, 2007 2:14 pm
Subject: Re: Speed group 		marathonman6953
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Thanks Nancy,
 
Hope to see you there soon.
 
Russ


----- Original Message ----
From: "Runnkm@..." <Runnkm@...>
To: loperspeed_news@yahoogroups.com
Sent: Friday, June 22, 2007 7:05:01 AM
Subject: Re: [loperspeed_news] Speed group

Hi Russ-
My schedule is a little hectic now but I had hoped to resume when the new Loper clinic starts again in July-when I do start back on a more regular basis, yes, I'll bring refreshments again!
 
 
Nancy Mitchell
Mobile(s): 909-331-0177 or 909-732-5275
Home: 909-796-0772
other: Lopernews@aol. com
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



See what's free at AOL.com.


Reply | Forward | Messages in this Topic (14)
#327 From: Runnkm@...
Date: Fri Jun 22, 2007 10:05 am
Subject: Re: Speed group 		Runnkm@...
Send Email Send Email
 
Hi Russ-
My schedule is a little hectic now but I had hoped to resume when the new Loper clinic starts again in July-when I do start back on a more regular basis, yes, I'll bring refreshments again!
 
 
Nancy Mitchell
Mobile(s): 909-331-0177 or 909-732-5275
Home: 909-796-0772
other: Lopernews@...
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



See what's free at AOL.com.

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#326 From: Russell Barber <marathoner26.2@...>
Date: Thu Jun 21, 2007 4:34 pm
Subject: Re: Speed group 		marathonman6953
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Thanks Nancy!
 
Will you be coming again and if so will you be bring refreshments?  I no refreshments I'll see what I can do.
 
Thanks,
 
Russ

----- Original Message ----
From: "Runnkm@..." <Runnkm@...>
To: loperspeed_news@yahoogroups.com
Sent: Thursday, June 21, 2007 8:10:41 AM
Subject: Re: [loperspeed_news] Speed group

glad your back Russ!
 
Nancy Mitchell
Mobile(s): 909-331-0177 or 909-732-5275
Home: 909-796-0772
other: Lopernews@aol. com
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



See what's free at AOL.com.


Reply | Forward | Messages in this Topic (14)
#325 From: Runnkm@...
Date: Thu Jun 21, 2007 11:10 am
Subject: Re: Speed group 		Runnkm@...
Send Email Send Email
 
glad your back Russ!
 
Nancy Mitchell
Mobile(s): 909-331-0177 or 909-732-5275
Home: 909-796-0772
other: Lopernews@...
"The ordinary person takes everything as a blessing or a curse. ...the WARRIOR takes everything as a challenge"



See what's free at AOL.com.

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#324 From: Russell Barber <marathoner26.2@...>
Date: Thu Jun 21, 2007 2:07 pm
Subject: Re: Speed group 		marathonman6953
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What a bummer, Dean!
 
Looking forward to seeing you there.
 
Russ

----- Original Message ----
From: "dmadison4@..." <dmadison4@...>
To: loperspeed_news@yahoogroups.com
Sent: Thursday, June 21, 2007 6:12:15 AM
Subject: Re: [loperspeed_news] Speed group

Glad your back also Russ.  I was driving on the freeway to speed group Tuesday when my car overheated due to a thermostat problem and lost all my coolant.  I plan on seeing you for ladders. 

Dean



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#323 From: Russell Barber <marathoner26.2@...>
Date: Thu Jun 21, 2007 2:06 pm
Subject: Re: Speed group 		marathonman6953
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Thanks Karla!
 
Hope you can make it in the future.  Love to see you there with us too.
 
Russ
----- Original Message ----
From: Karla Adams <hgeek7@...>
To: loperspeed_news@yahoogroups.com
Sent: Thursday, June 21, 2007 3:53:28 AM
Subject: Re: [loperspeed_news] Speed group

I,m Glad your back Russ

4warrlore@verizon. net wrote:

I am nursing some tendinitis ("plantar fascitis"), so I will take off a few weeks during the hot weather.
Warren Johns

From: Russell Barber <marathoner26. 2@sbcglobal. net>
Date: 2007/06/20 Wed PM 11:36:56 CDT
To: loperspeed_news@ yahoogroups. com
Subject: [loperspeed_ news] Speed group

We had a crowd of three for speed group last Tuesday night.  We did Yasso 800's and it wasn't as hard as one might think in the 87 degree start of the workout.
Next Tuesday we will be doing ladders. 200, 400 600 800 600 400 200.  Get there early to warmup as this workout starts and ends fast.
It looks as though I will be able to return for good now to continue coaching.
Russ




Karla E. Adams 
Certified Personal Trainer 
Sports Medicine & Nutrition 
www.KarlaAdams.com


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#322 From: Russell Barber <marathoner26.2@...>
Date: Thu Jun 21, 2007 2:00 pm
Subject: Re: Speed group 		marathonman6953
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Walter,
 
Stay away from uphill running for a while.  Get better fast.
 
Russ


----- Original Message ----
From: "4warrlore@..." <4warrlore@...>
To: loperspeed_news@yahoogroups.com
Sent: Wednesday, June 20, 2007 10:17:36 PM
Subject: Re: [loperspeed_news] Speed group

I am nursing some tendinitis ("plantar fascitis"), so I will take off a few weeks during the hot weather.
Warren Johns

From: Russell Barber <marathoner26. 2@sbcglobal. net>
Date: 2007/06/20 Wed PM 11:36:56 CDT
To: loperspeed_news@ yahoogroups. com
Subject: [loperspeed_ news] Speed group

We had a crowd of three for speed group last Tuesday night.  We did Yasso 800's and it wasn't as hard as one might think in the 87 degree start of the workout.
Next Tuesday we will be doing ladders. 200, 400 600 800 600 400 200.  Get there early to warmup as this workout starts and ends fast.
It looks as though I will be able to return for good now to continue coaching.
Russ



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#321 From: "dmadison4@..." <dmadison4@...>
Date: Thu Jun 21, 2007 1:12 pm
Subject: Re: Speed group 		dmadison60
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Glad your back also Russ.  I was driving on the freeway to speed group Tuesday when my car overheated due to a thermostat problem and lost all my coolant.  I plan on seeing you for ladders. 

Dean


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#320 From: Karla Adams <hgeek7@...>
Date: Thu Jun 21, 2007 10:53 am
Subject: Re: Speed group 		hgeek7
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I,m Glad your back Russ

4warrlore@... wrote:
I am nursing some tendinitis ("plantar fascitis"), so I will take off a few weeks during the hot weather.
Warren Johns

From: Russell Barber <marathoner26.2@sbcglobal.net>
Date: 2007/06/20 Wed PM 11:36:56 CDT
To: loperspeed_news@yahoogroups.com
Subject: [loperspeed_news] Speed group

We had a crowd of three for speed group last Tuesday night.  We did Yasso 800's and it wasn't as hard as one might think in the 87 degree start of the workout.
Next Tuesday we will be doing ladders. 200, 400 600 800 600 400 200.  Get there early to warmup as this workout starts and ends fast.
It looks as though I will be able to return for good now to continue coaching.
Russ




Karla E. Adams 
Certified Personal Trainer 
Sports Medicine & Nutrition 
www.KarlaAdams.com

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#319 From: <4warrlore@...>
Date: Thu Jun 21, 2007 5:17 am
Subject: Re: Speed group 		fourwarrlore
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I am nursing some tendinitis ("plantar fascitis"), so I will take off a few
weeks during the hot weather.
Warren Johns

From: Russell Barber <marathoner26.2@...>
Date: 2007/06/20 Wed PM 11:36:56 CDT
To: loperspeed_news@yahoogroups.com
Subject: [loperspeed_news] Speed group



We had a crowd of three for speed group last Tuesday night.  We did Yasso
800's and it wasn't as hard as one might think in the 87 degree start of the
workout.
Next Tuesday we will be doing ladders. 200, 400 600 800 600 400 200.  Get
there early to warmup as this workout starts and ends fast.
It looks as though I will be able to return for good now to continue coaching.
Russ

Reply | Forward | Messages in this Topic (14)
#318 From: "Russell Barber" <marathoner26.2@...>
Date: Thu Jun 21, 2007 4:56 am
Subject: Pride of the 		marathonman6953
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One of the faster 5k's around this race is a great race at a great price.  Saturday August 4, 2007. Baldwin Park, CA.  It starts out slightly uphill on a less than 1% grade.  The return trip is really fast if you don't burn yourself out on the way out.  It is not an out and back.  There is a bit of a loop in the middle but the finish is about the same place as the start line.

Pre-Registation Price $20.00

You can download an entry form and flyer, from the following link:

http://dyestatcal.com/calendar/07%20Cross%20Country/Summer/0804%20Baldwin%20Park/BP%20Race%20Form.pdf

You can also signup online at  http://www.active.com

Russ


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#317 From: "Russell Barber" <marathoner26.2@...>
Date: Thu Jun 21, 2007 4:36 am
Subject: Speed group 		marathonman6953
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We had a crowd of three for speed group last Tuesday night.  We did Yasso 800's and it wasn't as hard as one might think in the 87 degree start of the workout.

Next Tuesday we will be doing ladders. 200, 400 600 800 600 400 200.  Get there early to warmup as this workout starts and ends fast.

It looks as though I will be able to return for good now to continue coaching.

Russ


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#316 From: "Russell Barber" <marathoner26.2@...>
Date: Mon Jun 18, 2007 4:05 pm
Subject: Speed Group 		marathonman6953
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I will try and be at speed grou this Tuesday and from now on.

We will be doing 4-6 Yasso 800's this Tuesday.

For those of you who are unfamiliar with yasso's this is how they work:

Let's say for example that you want to run your marathon in 4 hours.  You would then want to work up to doing ten yasso 800's in a row at 4 minutes each.

Run your 800 or (880) in 4 minutes then run slowly, i.e. about your slowest long run pace for 4 minutes, and then reopeat the precess.  The idea is to never let your HR return to normal.

I have found that this yasso pace generally equates to close to your 5K race pace or between 90%-96% of your max HR.

We will start the workout at 7:00pm so get there in pletny of time to warm up.

Russ


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#315 From: "Russell Barber" <marathoner26.2@...>
Date: Sat Jun 16, 2007 11:20 pm
Subject: Group site rules abuse. 		marathonman6953
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I am sorry that someone has decided to use our group as an advertising platform!  If this abuse continues I will have to review all membership applications before allowing membership.  I hope I won't have to do this, but I will not tolerate this rule violation.  This site is not for the purpose of personal or business advertising of any kind, Period!

Telling about a race or other related running news is fine.  Advertising social groups or lifestyles is strictly prohibited!

Thanks for your cooperation,

Your Modertor,

Marathonman6953

Russ Barber

 

 


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#314 From: ANDREW LIEBERMAN <drewlieberman56@...>
Date: Sat Jun 16, 2007 4:17 pm
Subject: Re: Trying to join Lopers 		drewlieberman56
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hi john,
 
I will be running tomorrow with my son, be getting there about 6:45 and leaving at 7:00.  Depending on who is there, I am planning on doing between 10-11 and probably keeping about an 8:30 pace.
 
Andy

John Mark Kreikebaum <jmkreikebaum@...> wrote:
Hi Russ,
 
I'll ask my parents and see what I can do to meet you Sunday and Tuesdays.  I will only be able to come for one week, the off for three as we are going on vacation.  However when we get back, I have the rest of the summer.  Currently I run 6 days a week; about 40 miles/week. My runs are almost 7miles each time running averaging a 7:30min/mile pace.  My run yesterday was 11miles (flat) and averaged 8:45/mile.  I havent done speedworkouts since track ended in early May (right now im getting a distance base in for XC).  My las speedwork was quarters.  We did 12 with a 65second time limit and a 2min break inbetween.  We also did ladders, (400m, 800m, 1200m, 1600m, 1200m, 800m, 400m) and 800m intervals.  My PR's are now- 800m- 2:06; 1600m- 4:41; 3200m- 11:38; 3mi- 16:50; 10k- 42min.  I would like to run a 16:30 at Mt SAC (a very hilly course) and have a PR on a flat course with a time of 15:00.  The goals might seem out of reach, but that is waht i would like to accomplish.  I would like to do this by the end of the XC season (early october).  Remember, I am on a team and I would like to stick to the workouts that my coach gives me.  He just recogmended that i get some long (12-15mi) fast (at least (9:00/mile) runs in to get a solid distance base that he can improve with speedwork.
 
Thanks for everything,
John Mark
 
Russell Barber <marathoner26.2@sbcglobal.net> wrote:
John,
 
The club members generally meet at around 6:30am, on Sundays, at the Drayson Center in Loma Linda.  http://www.llu.edu/llu/drayson/maps.html They are located on Stewart street, a few blocks east of Anderson.  You can join the club there between the hours of 6:30am and 9:00am.  The yearly dues are 80 dollars.  As a member you may also come to our speedgroup that meets on Tuesday nights at the Drayson Center outdoor Track.  At the present time we are without a leader but there are those there who can work with you.  I would suggest that you try and meet up with some of the faster runners in the club Sunday morning in front of the Drayson Center.  Some names to look for are Marco Arteaga, Tony Armas, Andy Lieberman, Chris Logel.
 
If you want to e-mail me with some extra information I can also setup a training progarm to help you accomplish your goals.
 
How many days a week do you presently run?
How many miles a week do you run?
How long is your average run?
What pace is your average run?
What is the longest distance you have recently run?
What pace per mile do you usually run on your long runs?
What kind of speedworkouts have your been doing?
What are your actual goals? Distance Time Dates etc.
 
Russ

----- Original Message ----
From: John Mark <jmkreikebaum@yahoo.com>
To: loperspeed_news@yahoogroups.com
Sent: Friday, June 15, 2007 2:25:28 PM
Subject: [loperspeed_news] Trying to join Lopers

Hey everyone! I'm a 16yr old high school student. I am on my school's
cross country team, but since my school is so small, there is little
talent on the team. I am an accomplished track runner (4:35 mile) but
I don't have great endurance; my best 3mi is 16:50 on a flat course.
My coach tries to push me but I just don't have anyone good enough to
run against. My coach recommended that I join a running club to get
long quality miles in over the summer and I hate running by myself.
When do you meet and where? Thanks!



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