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Sunday 30 April 2017 WEEK 1 MON REST 35 min easy run Completed WEEK 2 REST 35 min easy run FRIDAY SATURDAY SUNDAY REST 35 min easy run REST 25min easy run 50 min easy run 25 minutes of easy running.
Week 14 - It Gets Worse Day One Day Four Body Weight PT 5 Sets Pull-Ups – max reps Squats x 20 Push-Ups x 15 Lunges x 10/leg R&R Core Work Plank Series 3 sets of Side-lying Bridge, 45-60 sec/ side Take 30 sec rest between sides Take 2 min rest between sets Do the following with ruck 3-5 sets of 25 meter Bear Crawl 25 meter Low Crawl 25 meter Crab Walk 25 meter Lunge Walk Running Run 30 min – max distance Day Two Ruckout Ruck 30 min with 20-30lbs – max distance Mobility Work Day Three Day Five Ruckout Ruck 30 min with 20-30lbs – max distance Cross Training Sub 45:00 of Bike/Row/Swim if your legs are smoked Day Six Simulation Log PT Sandbag/ammo can, 80-100 reps of shoulder-to-shoulders.
2015RACE SCHEDULE ROUTE 20 ROAD CHALLENGE (www.nyroute20.com) Participants who run in 4 events receive a $5 gift card, 7 events for a $10 card, and 10 events for a running jacket with the Route 20 Road Challenge Logo.
Brian Harrington tips Feet First Review FRPM Index FRPM Training Log FRPM Awards Gene’s Corner Running Center Tips Running North Fl.
Vehicles Without a Spare Tire Acura MDX (2014):
BY VINCENT SESTO FIRST STEPS Display the Version of Docker running on your system.
Girls in the Run Spring 5K May 15, 2016 Girls on the Run Spring 5K Instructions th Thank you for registering for the Girls on the Run 5K on May 15 ! Please review all information here, as it contains your final 5K instructions. There is important information about the day’s schedule, driving directions and the rules for the run. If you registered another person (especially a child), it is your responsibility to share this information with them and make certain they understand the rules and safety of the 5K. Schedule 7:30 am 8:40 am 9:00 am 9:20 am GOTR Village Opens family friendly activities including Happy Hair, temporary tattoos, Mean Stinks, Legos and a photo booth Welcome, National Anthem, Group stretch 5K Start Postrun celebration until the last runner finishes! Before the 5K Getting to NTC Park From the South • • • • • • Head North on I5 Take the Hawthorn St exit and turn left onto W Hawthorn St At the end of Hawthorn St, turn right onto N Harbor Drive After about 2.5 miles turn right onto Laning Rd Take the first right onto Cushing Rd After about 5 blocks, NTC Park will be on your right, our registration tables will be just after Roosevelt Rd From the East • • • • • Head West on I8 Take the I5 S/ Rosecrans St exit Take the Rosecrans St exit and merge onto Rosecrans St After about 2 miles turn left onto Roosevelt Rd Roosevelt Rd ends at NTC Park, near our registration tables From the North • Head South on I5 • Take the Rosecrans St exit and merge onto Rosecrans St • After about 2 miles turn left onto Roosevelt Rd • Roosevelt Rd ends at NTC Park, near our Registration tables 1 18444GOTR5K (18444468755) Girls in the Run Spring 5K May 15, 2016 Please help us minimize traffic delays for businesses and residents in the Liberty Station area. Parking Please park in one of the green lots (and avoid the red) on this map. We have arranged for free participant parking in these lots ONLY: • • • • Any of the NTC Park parking lots on the park side of Cushing Rd The big lot between Cushing and Decatur, Womble and Roosevelt The two lots directly across from Preble Field in the 2600 block of Cushing Rd Street parking should also be available remember to read all posted signs for any restrictions. Girls on the Run Participants Girls in the program should arrive by 8:00am and head straight to your team meeting spot – program participants do not need to checkin at Registration. Girls in the program will get their bibs in a team bundle from their Head Coach. ALL coaches and girls need to be gathered at their sign by 8:15am, to meet with Running Buddies. Girls on the Run Coaches GOTR Coaches should arrive by 8:00am and head straight to your team meeting spot – only Head Coaches need to checkin near Registration. Girls in the program and coaches who are Running Buddies will get their bibs in a team bundle from their Head Coach. One coach should stay at the sign from 8:00am until 8:45am, so that someone greets all girls and Running Buddies. ALL coaches and girls need to be gathered at their sign at 8:15am, to meet with Running Buddies. Running Buddies Running Buddies should arrive by 8:00 to give time to park, pick up your bib and get to the sign indicating your team’s meeting spot by 8:15. If you don’t remember which team you will be running with, it will be noted on your bib. If you weren’t able to meet the team before the 5K, just introduce yourself to the team and the Head Coach will introduce you to your running partner for the day! 2 18444GOTR5K (18444468755) Girls in the Run Spring 5K May 15, 2016 Bib Number Girls in the program and coaches who are Running Buddies do NOT need to stand in line at the Registration tables. They will get their bibs from their Head Coach. All others need to check in at Registration for their bib. Please wear your bib on the front of your torso on your outermost layer. Bib numbers are not transferrable. You may not run with someone else’s bib number. Finding Your Team The teams have been divided into 4 waves that determine placement on the field. Check the list of teams here to find your wave and team number. Then find your spot on this map. Tshirt Distribution You will be given your tshirt when you pick up your bib number. GOTR participants and coaches do not get an additional 5K tshirt; the garnet shirt they got during the season is their 5K shirt. Activity Booths The 5K doesn't start until 9:00am, but we have fun, spirited events starting at 7:30am. Look for temporary tattoos, a fun photo booth, colored hair spray, Legos, pom poms and more! This season, we have a fabulous GOTR merchandise booth and invite you to check out some of our new apparel! Charity Miles Girls on the Run is an official partner with Charity Miles! By downloading this free app to your iPhone or Android, you can use each run, walk or bike ride to support our girls! Our goal is to have each adult runner at the Girls on the Run 5k use Charity Miles! Help us make our goal and we will raise over $500! Download the app today and run fun! Start The start and finish line will be on the grass in Preble Field. In order to ease congestion, we will start in 4 waves. Our GOTR participants and Running Buddies will have their wave number printed on their bib. We will call teams to the start line in groups of 10. Families and community runners who are joining us are welcome to join whichever wave they’d prefer. 3 18444GOTR5K (18444468755) Girls in the Run Spring 5K May 15, 2016 The 5K Course Course Overview The flat 3.1 mile, twoloop course starts and finishes on the grass in Preble Field. The course will get crowded. Be careful and watch out for other runners. If you need to walk, move to the right and allow others to run past you on the left. Strollers are permitted. We just ask that you line up at the back of the starting line, to ensure your safety and the safety of the other participants. For safety reasons, animals, inline skaters, skateboards, bicycles and like vehicles are NOT permitted. The use of headphones is discouraged. Lap Counters Since this is a two lap course, we will be handing out Mardi Gras bead lap counters at the end of the first lap. This area may get congested, watch your step as you take a second to slow down and collect your beads. Once you get them, please wear your beads so that Course Marshals can see them and help position you for the finish. Water Stations Water will be available at the start, finish and at the two water stations on the course. The water stations will be passed at approximately miles 1.0 and 2.45. Portable Toilets For your convenience, portable toilets will be placed near the start/finish area near the corner of Cushing Rd and Roosevelt Rd. There are also the park restroom buildings: 1.
virtualizing the ﬁle namespace Mailing list Related systems Roadmap Licence Downloading and installing Plash Installing Plash Pre-built packages Building Plash from source Using Debian source packages Building without using Debian scripts Creating Debian packages from SVN Requirements SVN repository Download previous versions Examples Running GUI applications Running Leafpad (a simple text editor) Running Gnumeric Running Inkscape Running command line programs Running gcc Running rpm to build a package as a non-root user Running servers Running a webmail server Screenshots Using the powerbox from Gtk applications Using the powerbox from XEmacs The powerbox:
Once you receive your number please leave the collection area and secure it to the front of your running top with the pins provided.
I know that running a road race is a potentially hazardous activity.
There are no hard and fast rules here, keeping in mind that the clock is running.
https://www.youtube.com/watch?v=djnqoEO2rLc Here are the tools you'll need to install to get it running:
M O R G A N C O R P O R AT E C H A L L E N G E ® The top fitness professionals at Equinox have curated a blend of cross-training, running and strength-training workouts that are science-fueled, extremely efficient and specifically designed to prepare you for race day.