Sorry the updates have been lagging, internet issues at home, but finally - back online! We had a great showing at the Rockwood Summit 5K this weekend and even after a 4 1/2 mile "warm up" run, everyone did outstanding. For complete results go to Big River Running. This week we are back to the track for interval work and completed a 200-400-800-1200-800-400-200 ladder this morning. We also talked about race day nutrition. Here is a great article discussing the importance of nutrition before, during and after the race. Make sure you take the time over the next few weekends to play with your nutrition to help optimize your long run performance.

Wednesday Boot Camp: Bench Press German Volume Training came to an end last week, but do not fear, more GVT is coming! We had such great success with the Bench Press that we will be starting a new six week series with the Overhead Press. Why the overhead press? This exercise is not only one of the best ways to increase upper body strength, but it is extremely effective in strengthening your core and increasing the strength and stability of your "power zone". Hope to see you tomorrow.