Weekly Workout Update

Our upcoming training program

Tuesday	Saturday	Sunday
251 Commerce Circle	Panera(901 Howe Ave)	Check Below
5:30 p.m.	8 a.m.	8 a.m..
27 Nov.	1 Dec.	2 Dec.
Groups..A-F 2,1 At marathon pace	Tempo run of 3-5 miles or base building of 7ish (marathoners REST and stay off your feet)	Cal. International 26.2 or Chips aid station help.
4 Dec.	8 Dec.	9 Dec.
Grps: A-E  2,2(1) F-H..2,1	Tempo run of 4 miles on Univ. Park course or bike trail	Bella Bru or Honolulu 26.2 ?…2 hours on bike trail
11 Dec.	15 Dec.	16 Dec.
Grps:A-E 4(1)F-H..3(1)	Tempo run of 4 miles on Univ. Park course or bike trail	Panera or Xmas Relays in SF; 2 hrs on bike trail or ?
18 Dec.	22 Dec.	23 Dec.
Grps: A-C 8(1000)D-E..6(1000)F-H..4(1000)	Tempo run of 3-5 miles or steady state on bike trail.	La Bou, W. El Camino and Truxel for bike trail from Discovery Park to ? (CSUS max).
25 Dec.	29 Dec.	30 Dec.
Sorry, but Xmas has priority over club workout.  Arrival of Tatch and Meiko Murumatsu from Japan (WS 100 and international ultra runners)	Tempo run of 3-5 miles or steady state on bike trail.	Rescue, Cameron Park Dr and Green Valley Road,  6-18 miles of rolling hills perfect for marathon prep. 8 a.m.

30 Dec. Rescue Run is a kind of “club tradition” to finish off the training year with a solid hill workout on the last club workout of the year.  Join in the “tradition.”  Distances from 6 miles to 20 are available on measured and marked courses.

REFLECTIVE APPAREL IS REQUIRED FOR EVENING WORKOUTS!

Buffalo Chips - Weekly Workout Update

Tuesday	Saturday	Sunday
251 Commerce Circle	Panera(901 Howe Ave)	Check Below
5:30 p.m.	8 a.m.	8 a.m..
20 Nov. ***	24 Nov.	25 Nov.
Grps: A-C.4(1.5) D-E.3(1.5) F-H…2(1.5)	Tempo run of 3-5 miles or steady state on bike trail.	Panera, 901 Howe Ave, out and back 2.5 hrs negative split, 8 a.m. start

*** Thanksgiving Day Morning, Run To Feed The Hungry

REFLECTIVE APPAREL IS REQUIRED FOR EVENING WORKOUTS!

Reminder: Reflective Apparel

I think I'm going to repeat this:

It's that time of year again! Although Day Light Savings Time doesn't start until November 1st, it's already getting dark enough that you need to start wearing some type of reflective gear or light for Tuesday Night's workout. We may have some to sell to you, but I'd recommend you pick something up ahead of time. Fleet Feet usually has something in stock.
Run Safe!

John Blue

Training Run Partner / Help

Hello,

My name is Kenny Lima. I will be in Sacramento this weekend and would like to run the first 20 miles of the CIM course but I have a logistics issue .... transportation!

I can park at the start or end but have no way of getting back.

So, I write to ask, is there anyone who would like to join me on this training run? I hope to run the first 12 miles between 8:30 - 8:15 per mile and the last 8 miles at about 7:30s per mile.

If schedule or time does not permit perhaps I can get someone to meet at 20 mile mark, where I'll park and they can drive me to the start. I'll pay for gas and coffee!!!!

I can be reached via cell phone: 916-716-0942 or of course via this email address kayel17@verizon.net.

Thank You for your time!!

Sincerely,

Kenny Lima
Former Chip!

Weekly Workout Update

Tuesday	Saturday	Sunday
251 Commerce Circle	Univ. Park	Check Below
5:30 p.m.	8 a.m.	7:30 a.m.
18 Sept	22 Sept	23 Sept.
Grps:A-E. 4(600),4(1200) F-H. 3(600),2(1200)	Tempo run of 4 miles on Univ. Park course or bike trail	Panera, out and back 2.5 hrs negative split, 7:30 a.m. start
25 Sept	29 Sept.	30 Sept.
Grps: A-E..8(200), 6(800) F-H…8(200), 3(800)	Tempo run of 3-5 miles or steady state on bike trail.	Fish Hatchery for 2-2.5 hours. 7:30 a.m. start

Weekly Workout Update

Tuesday	Thursday	Saturday	Sunday
251 Commerce Circle	Univ. Park on Univ. Ave	Univ. Park	Check Below
5:30 p.m.	5:30 p.m.	8 a.m.	7:30 a.m.
7 Aug	9 Aug	11 Aug	12 Aug
Grps: A-E..8(200), 6(800) F-H…8(200), 3(800)	8(200) @ 1 min.6(300), 100 jogs	Susan B. Anthony 5K, 8:30 a.m. Run, walk or work this fantastic event for women!	Bella Bru to parkway and upriver for 2-2.5 hours. 7:30 a.m. start

Weekly Workout Update

Our upcoming training program

Tuesday	Thursday	Saturday	Sunday
251 Commerce Circle	Univ. Park on Univ. Ave	Univ. Park	Check Below
5:30 p.m.	5:30 p.m.	8 a.m.	7:30 a.m.
26 June	28 June	30 June	1 July
Grps: A-E..8(400), 4(1000)F-H…8(400), 2(1000)	8(200) @ 1 min.6(300), 100 jogs	Tempo run of 3-5 miles or steady state on bike trail.	Bella Bru to parkway and upriver for 2-2.5 hours. 7:30 a.m. start DEFINITE
3 July	5 July	7 July	8 July
Easy workout for those racing tomorrow. Groups:A-E..6(600), 6(200) G-H..4(600), 4(200)	10(200) in 2 sets of 10 @ 1 min.	Tempo Run of 3-5 miles or base building of 7+	Fish Hatchery, strength building up to 2.5 hours, 7:30 a.m. definite
10 July	12 July	14 July	15 July
Groups:A-E. 8(400),4(1000) F-H..4(400), 2(1000)	8(200), 8(300)	Univ. Park 5k RACE, FREE	Rescue, 7:30 a.m.
17 July	19 July	21 July	22 July
Groups..A-D. 16(200),2(1)) E-H.12(200), 1	12(100), 6(300)	Tempo run of 3-5 miles or base building of 7+	Bella Bru 6-18 miles on parkway upriver, 7:30 A.M.
24 July	26 July	28 July	29 July
Grps: A-E.8(400), 4(800) F-H..6(400), 2(800)	8(200), 8(300)	Tempo run of 4 miles on Univ. Park course or bike trail	Rescue, 6-18 miles of rolling hills perfect for marathon prep. 7:30 a.m. start
31 July	2 Aug	4 Aug	5 Aug
Grps:A-E. 4(600),6(1000) F-H. 3(600),4(1000)	Relay 200’s	Univ. Park 5k RACE, FREE	Panera, out and back 2.5 hrs negative split,7:30 a.m.start
7 Aug	9 Aug	11 Aug	12 Aug
Grps: A-E..8(200), 6(800) F-H…8(200), 3(800)	8(200) @ 1 min.6(300), 100 jogs	Tempo run of 3-5 miles or steady state on bike trail.	Bella Bru to parkway and upriver for 2-2.5 hours. 7:30 a.m. start

Weekly Workout Update

Tuesday	Thursday	Saturday	Sunday
251 Commerce Circle	Univ. Park on Univ. Ave	Univ. Park	Check Below
5:30 p.m.	5:30 p.m.	8 a.m.	8 a.m.
19 June	21 June	23 June	24 June
Grps: A-E 4(600), 6(1200), F-H 6(600), 2(1200)	Relay 200’s	WS Aid Station Devil’s Thumb Tempo Run in Morning	WS 100 recovery run Panera 8 a.m. and some may want to start at 7:30 a.m.
26 June	28 June	30 June	1 July
Grps: A-E 8(400), 4(1000), F-H 8(400), 2(1000)	8(200) @ 1 min.6(300), 100 jogs	Tempo run of 3-5 miles or steady state on bike trail.	Bella Bru to parkway and upriver for 2-2.5 hours. 7:30 a.m. start DEFINITE

Weekly Workout Update

Tuesday	Thursday	Saturday	Sunday
251 Commerce Circle	Univ. Park on Univ. Ave	Univ. Park	Check Below
5:30 p.m.	5:30 p.m.	8 a.m.	8 a.m.
22 May	24 May	26 May	27 May
Groups: A-E 8(600), 8(200), G-H 6(600), 8(200)	20(200) in 2 sets of 10 @ 1 min.	Tempo Run of 3-5 miles or base building of 7+	Fish Hatchery, strength building up to 2.5 hours
29 May	31 May	2 June	3 June
Groups: A-E 4(600), 4(1000), F-H 2(600), 4(1000)	8(200), 8(300)	Univ. Park 5k RACE, FREE	Rescue, 7:30 a.m. IF above 90 degrees on Saturday
5 June	7 June	9 June	10 June
Groups A-D 8(400), 2(1), E-H 6(400), 1	12(100), 6(300)Track Meet at CSUS Div. I, Champs	Tempo run of 3-5 miles or base building of 7+NCAA Div. I T & F Track Meet At CSUS	Bella Bru 6-18 miles on parkway up river. 7:30 a.m. start IF Saturday was over 90 degrees
12 June	14 June	16 June	17 June
Grps: A-E 8(300), 6(800), F-H 8(300), 2(800)	8(200), 8(300)	Tempo run of 4 miles on Univ. Park course or bike trail	Rescue, 6-18 miles of rolling hills perfect for marathon prep. Possible 7:30 a.m. start
19 June	21 June	23 June	24 June
Grps: A-E 4(600), 6(1200), F-H 6(600), 2(1200)	Relay 200’s	WS Aid Station Devil’s Thumb Tempo Run in Morning	WS 100 recovery run Panera 8 a.m. and some may want to start at 7:30 a.m.
26 June	28 June	30 June	1 July
Grps: A-E 8(400), 4(1000), F-H 8(400), 2(1000)	8(200) @ 1 min.6(300), 100 jogs	Tempo run of 3-5 miles or steady state on bike trail.	Bella Bru to parkway and upriver for 2-2.5 hours. 7:30 a.m. start DEFINITE

Weekly Workout Update

May14-20 NOTE: FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off ExpoBlvd.	Univ. Park on Univ. Ave.	Panera Staging	Bella Bru at Arden and Fair OaksBlvd.
Groups: A-D 3(400,800,1600) E-F..3(400,600,1000) G-H..3(200,400,1000) SS & FW	Track type sharpening session onKadema with 8(300), 12(100)	Tempo of 3-5 miles or basebuilding of any distance	Any distance from 5-6 miles to 18miles.

Weekly Workout Update

May7-13 NOTE: FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	Race For The Cure	Panera
Groups: A-D. 6(800),2(1000) E-F..5(800),2(1000) G-H..4(800),1000 SS & FW	Track type sharpening session on Kadema with 20(200) @1 min	Support the Sacramento BreastCancer Programs!	Any distance from 5-6 miles to 18miles.

Weekly Workout Update

May 1-6 NOTE: FAST FEET session on Thursday at 5:30 P.M.
Debut 5k Fun Run on Saturday, actual starting time at Univ. Park, 8:30 a.m.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	Panera Staging	Rescue
Grps: A-D..4(1200),4(600) E-F..4(1200),3(600) G-H..3(1200),2(600) SS & FW	Track type sharpening session on Kadema with 6(300), 8(200)	To:University Park starting line for 5k “Race” on University Park 5k/10k Course. Option of other distances for your personal effort, e.g. 4 mi., 5 mi. 10k. Cool down back to Panera.	Any distance from 5-6 miles to 18 miles.

Weekly Workout Update

April 23-29 FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	Panera Staging	Zippy 5k, SF or El Dorado Hills, NEW VENUE
Grps:A-D 8(1000) E-F..6(1000) G-H..5(1000) SS & FW	Track type sharpening session on Kadema with 12(200), 8(100)	Option: Base Building of 5-7 mi. or Tempo run of 4-6 miles	Any distance from 5-6 miles to 18 miles.

Weekly Workout Update

ADDED: First Saturday of the Summer months CLUB FREE RACE 5k (Univ. Park), staging from Panera for warmup to University Park 5k/10k course. 8:30 a.m. starting time for actual “race.”

April 16-22 FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	PANERA staging	Fish Hatchery
Groups: A-D..5(1) E-F…4(1) G-H..3(1) SS & FW	Track type sharpening session on Kadema, 10(200), 10(100)	Option:Tempo of 3-5 mi or Base Building of 5-7 mi. or	Any distance from 5-6 miles to 20miles

Weekly Workout Update

April 9-16 Saturday the 14th is AR 50 and Monday the 16th is the Boston Marathon NOTE: FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	AR 50 Aid Station at Sunrise	Panera
Groups: A-D..3(2) E-F..2(2) G-H..2,1	Track type sharpening session on Kadema with 6(300), 8(200)	Volunteers for AR Aid Station for 7-9 am approx. with club run from Sunrise AFTER ?	Any distance from 5-6 miles to 18 miles.

Weekly Workout Update

NOTE: FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	Univ. Park on Univ. Ave.	Panera
Grps: A-D.3(1,1000,600) E-F..3(1,800) G-H..3(1000,600)	Track type sharpening session on Kadema with 16(200)	Option: Base Building of 5-7 mi. or Tempo run of 4-6 miles	Any distance from 5-6 miles to 18 miles.

Weekly Workout Update

March 26-April 1 FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	Univ. Park on Univ. Ave.	Rescue
Grps: A-D: 8(1000) E-F..6(1000) G-H..5(1000)	Track type sharpening session on Kadema with 5(300), 4(200)	Option: Base Building of 5-7 mi. or Tempo run of 4-6 miles	Any distance from 5-6 miles to 18 miles. Last CRUCIAL rolling hills workout for BOSTON.

Weekly Workout Update

March 19-25 FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	Univ. Park on Univ. Ave.	Panera
Group Sex Night: 3(1.25) Open: Men/Women 40+: Men/Women	Track type sharpening session on Kadema with 8(200), 6(100)	Option: Base Building of 5-7 mi. or Tempo run of 4-6 miles	Any distance from 5-6 miles to 18 miles.

Weekly Workot Update

March 13-18 FAST FEET session on Thursday at 5:30 P.M.

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	Univ. Park on Univ. Ave.	Rescue
Groups: A-D..5(1) E-F…4(1) G-H..3(1) SS & FW	Track type sharpening session on Kadema, 5(200), 10(100)	Option: Tempo of 3-5 mi or Base Building of 5-7 mi. or	Any distance from 5-6 miles to 20miles. This is CRUCIAL for Boston.

Weekly Workout Update

March 5-12

Tues. 5:30 pm	Thurs. 5:30pm	Sat. 8 a.m.	Sun. 8 a.m
251 Commerce Circle off Expo Blvd.	Univ. Park on Univ. Ave.	Univ. Park on Univ. Ave.	Fish Hatchery
All speed groups: 2 full loops after warmup at 10 mile “race pace.” Then Grps A-E. 6(600) F-H..3(600)	Track type sharpening session on Kadema with 8(300), 4(200)	Option: Base Building of 5-7 mi. or Tempo run of 4-6 miles	Any distance from 5-6 miles to 18 miles.