Thrills:  Going to be some Real Racing this weekend at the Omaha Marathon, Half & 10K.  Defending Half Champ Luka Thor will be back to defend his title.  Jen Viehrig will not be defending hers as she will be rocking Twin Cities Marathon on Oct. 2nd.  Linda Barnhart will make her Omaha Half debut and she is in it to win it.  While she’s a lock for the masters title she won’t give away the overall victory without a fight.  It would be cool to have a 48 year old champion.   Stacy Shaw will try and improve on her 2nd place finish in the full from last year, it would be sweet to have a 45 year old champion!  Steve Stender is out to win the masters title in the Half, while running barefoot!  Last year Steve was given 2nd overall barefooter in the full marathon even though the “winner” was wearing Vibram Five Fingers.

Chills:  The weather looks to be ideal with the cooler, if not chilly fall temps arriving right on schedule.  Must be all that Good Clean Living by RD Susie Smisek.  We get a very small window of Great Weather for racing in the fall, right now is Prime Time!

Drills:  A fella told Linda & me that we looked “Silly” doing our drills out at the dojo last week.  We do these daily and you should too!  Core and upper body strength are key to being a life long runner!  They can also help to improve your form, flexibility, and fun!

Wednesday Night Track work:
1-1.5 mile warm up and down
If running the Omaha 10K-  6 X 1/4 @ goal race pace, 2:00 easy jog between
If running the Omaha Half- 40 minutes easy jogging with 4-6 strides at the conclusion.  Strides of ~ 100 meters, either on the track or infield, barefoot if on grass.
If running the Omaha Full- 30 minutes easy jogging with 4-6 strides, same as above
If running Race for the Cure 5K on Oct. 2- 1 X 1K @ race pace, 3:00 recovery, 1 X 800 @ race pace, 2:00 recovery, 1 X 400 @ race pace

Bill Weeks will be bringing a box of Team Nebraska T-s, Hoodies, Technical Tops, etc.  If you would like to purchase some gear to show your love for your favorite USATF Elite Development Club please feel free to see him.  He will also be taking orders for some of our newer items including knit hats which are Very Hip.

Nothing silly at all about a serious regimen of drills to keep you strong!