Slideshow

I put a link to the PMP slideshow in the "favorite links" section.

Thanks to everyone who helped with the planning, decorating, games and souvenirs last night. Your time invested in the party showed and is appreciated more than you know. The two truths and a lie game was a super idea. Who knew Jill was a medic in the National Guard. Krista was Miss Pre-Teen North Dakota (or even that there was such a thing). Or, how 'bout Kim teaching disco. Yeah Baby...Who would have EVER thought Ann lost her virginity?? Or, was it Ann who was humping the mannequin in Leah's classroom??? And, Donna. Donna. Donna. We're sorry Micheal cheated on you. Luckily, "David" was there to see you through. Thank God. YOU ROCK, SUPERSTAR.

You're an amazing group of women. Every step in a marathon is a blessing. Every friend made through the process is a treasure. Thanks for letting me in your lives.

Kathleen

Tracy & Tom's Wedding

Hi WHORs,
I had so much fun last night!!! I am still laughing! It was a night to remember. You can all take credit for my success, for I could have never done it without your support.
Another night to remember is my upcoming wedding. I'd like to invite y'all to come, but I don't have mailing addresses. This is kind of a strange way to do this, but if you are interested in receiving an invitation for the wedding (I'm sending them out this weekend), please email your name and address (and cell phone #) to my home email account at tleverson@cableone.net, and we will include you on the invite list.

Details:
Friday, July 6th, 2007, 4pm
First Lutheran Church (Fargo)
Social hour, dinner and dance to follow
Holiday Inn (Fargo)
We'd love to have you be a part of our special day!
Tracy

Tempo Run Fridays (TRF's)

Here is the email Tom Smith sent out yesterday. My Tom did this all last summer, whereas I could never roll out of bed that early. Email Tom Smith at bike@ipcycles.com if you want to be added to the weekly TRF list or get the chart he sent as well. Everyone who did it last summer saw positive changes in their races.
Tracy

OK all,

The Marathon is over....The State meet is Friday and Jim Bush is only days away...and it's time to get started on our TRFs. It all starts this Friday.

Who should TRF? Anyone who wants to run faster in any race from the mile to the marathon. Tempo runs are medium-length runs that elevate your heart-rate and really teach your body to deal with the burn of faster-paced running. After tempo-run training, you'll be able to sustain a higher work-load and resulting pace over any racing distance. Who wouldn't want that?

Here are the details......We'll meet at the Fargo South Track and warm-up. We all need to get 'er done in time for work so everyone should be there and warmed up...toes on the line...at 6AM...Yep, I said 6AM. In past years we've had 20 or more people manage to make it at that ridiculous hour. I too thought that it was crazy...then I ran a few mornings on the cool, still air. You can too. I usually get there about 5:40 for stretching and warm-ups. IF you have an HRM...bring it. Heart Rate is a great way to focus this type of training.

This week we'll all get into the swing of things with a 20-minute run. I've attached a little chart that relates a recent 10k pace to what you might expect to run for splits in a tempo run. The chart shows splits for a 5k....some will run a little more than 5k, others will run a little less, but the splits should be pretty close. I'll help you get into groups so that you can run the laps with a few others....motivate and encourage your pace-group.

Maybe you've looked at the chart and said, "I can't run that!" Well. you can't if you don't try. Remember, Long Slow Distance results in Long Slow Races...It's time to hit the TRF
Tom Smith