11.05.07
Posted in Coaches, Road Races, Running 101, Training at 6:47 am by Administrator
Planting the Seeds of Success
Teamwork keeps the Hansons-Brooks Distance Project ticking
The Hansons-Brooks Distance Project team meets every morning at 7:30 at either Rochester Hills Duck Pond or Stony Creek Metro Park in Shelby Township, MI. None of the 14-man team is allowed to skip or reschedule. “We don’t have rules,” says Hansons-Brooks co-founder Kevin Hanson. “We have levels of expectations. Everyone meets in the morning at the same time every day whether they are running the same loop or not.”
The concept of “team” is part of what makes the Hansons-Brooks Distance Project such a professional outfit. In this respect, the group mirrors the most successful running systems in the world, the Japanese, Kenyan, and Ethiopian. Not coincidentally, each morning in Addis Ababa, the top Ethiopian runners gather at 7:30 at the national stadium. The Hansons have taken the seeds that have generated the greatest successes in distance running and planted them in suburban Detroit. Read the rest of this entry »
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08.30.07
Posted in Training at 9:39 pm by Administrator
practice will be at the racquet club to do a water workout with gabby’s mom.
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08.20.07
Posted in Running 101, Training at 11:04 pm by Administrator
Start runs very slowly but accelerate until at the end you are running very, very hard.
Run sessions very, very hard.
Follow runs with a full range of stretching, drills, sit ups and medicine work.
Watch TV at all times between training except when eating or reading.
Take a nap if there is nothing on TV.
Eat ugali as much as possible. Does your sweat carry the feint smell of maize? If not eat more ugali.
When you walk, walk slowly. Very slowly.
Run only on grass or tracks. Walk to the park rather than running there. Remember to walk slowly.
Make your tea using milk instead of water and add sugar in the kind of quantity you would normally add milk.
Do not train in the rain unless absolutely necessary.
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08.13.07
Posted in Road Races, Training at 8:45 pm by Administrator
at 7am, we will be doing a 2 mile time trial and then we will be running the last BTC 5 k handicap race in the evening.
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08.11.07
Posted in Training at 11:35 am by Administrator
well not a party but you will need a swim suit monday. we will meet at beach park at 7 pm and then go to the racquet club to do a water workout with gabby’s mom. see below for details.
BRC’s Summer Aqua Fitness Classes
Classes Begin June 25th!
Both classes will focus on flexibility, strength training, cardio and muscle balance. Deep Water is no impact and Deep Shallow conditioning will have low impact. All classes are suitable for multi level fitness. Classes will run through September as weather permits.
Group classes cost $7.00 per class or $70.00 for a pass of 11 classes.
Aquatic equipment available for sale.
New this year! – Aquatic Personal Training: Individual water workout programs available. Create an aquatic workout to enhance fitness goals, skills or rehab. Weight loss and adaptive programs also available.
Deep Shallow Conditioning
Monday ~ Wednesday ~ Friday
9:00 a.m.
Deep Water Core Strengthening
Tuesday / Thursday
7:00 p.m.
For more information on any of these programs contact Nancy Lerma for details. 444-6562
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08.08.07
Posted in Running 101, The Colonel, Training at 4:02 pm by Administrator
DMPW means driller miles per week.
i know i sound like a broken record but mileage is the key to success. sure some run fast without it but high mileage will make you faster.
between xc and track, christopher ran about 40 mpw and took almost 8 minutes off his 10k time (51 to 43). he didnt run fast but he did run long.
i made an excel file tracking our weekly mileage this summer:
click HERE
send me your totals!
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