June 6, 2023

Good morning runners!  Back on the track and to the Clayton Loop.  After a successful Red Rose, it was great to see so many runners out and working to continue to build their fitness.  We had runners doing the 200s workout (am and pm), and we also had groups on the track doing 2 min on 90 sec off, and a similar workout off track of 2 min on 2 min off.  A few runners were still looking for some recovery miles and Petraco was tuning up for something this weekend.  The morning group wrapped things up with some coffee and conversation at Beiler’s while the evening crew enjoyed the parking lot, and then snuck over to the fridge hopefully making it before the kitchen closed.  
….Late word that at least Sam and Devon made it to the Fridge. Nesbitt and Kirchner et al were spotted at the McCaskey open Track meet.


AM Crew –  Addis, Bell, Charles, Kirchner, M Newcomer, W Newcomer,

PM Crew –  Arndt, Caston, S Dever, Fife, Sam G, Getz!!, Harper, Sarah, Cody, Kleinhaus, Knaster, Luff, Matthews, Matula, McCurdy, D McMillan, J McMillan, Moore, Nephin, Noble, Katie O, Petraco, Potnuru, T Rissinger, Roselli, Simmons, Smoker, A Sollenberger, B Sollenberger, Soto, Stolzfus, Tagg, Thorsen, Otis, Zook, Bomberger, Gehman, Hahn, (Henderson)

Check in – Dubs, Wege

Missed last week – ?


Running quote of the week: ” Never make excuses about your performance. Your friends don’t need them and your foes won’t believe them. – John Wooden (legendary hoops coach at UCLA if you never heard of him)

FMTC Updates / News

  • Thanks again to all who volunteered, cheered, and participated at Red Rose on Saturday. Overall a great day with some good club performances but still much work to do in order to grow this race. 
  • We now have an FMTC club store for apparel including singlets and short-sleeve running shirts  – here is the link
  • The Lancaster Track Club will hold open meets at McCaskey HS on June 6th and 27th, the cost is $15 and you can compete in up to 3 events – registration is from 5:00 – 5:45 and the meet starts at 6:00 PM.  I plan on attending.

Weekend Racing Results (send to Sarah and me)

47th RED ROSE RUN – Results are in Sunday’s LNP Sports online / Motion timing
Podium:   2nd Griffith / 2nd Gerstenbacher  / 3rd Gehman.
AG wins:  Soto (PR), Ubriaco, Moore (PR!), MacNeil, McMillan, Schuler, Moebius 

1st  post-race beer – Nephin (see below) his beer matches his singlet! 
If you had a podium spot or won your AG or podium (and did NOT receive a prior time bonus) Drew Nesbit will be in touch regarding the $25 bonus due to you which you can receive  via personal check or Venmo. 

Workout Options for Tuesday, June 2nd, 2023
 Track sessions are at 7:30 AM and 6:00 PM. Optional coffee in the AM and water (thanks Jason) and/or PBRs post-workout are provided in the evening. 

  • START:    2 to 3 – mile warm-up    +   drills/ dynamic stretching  /  2-4 strides
  1.  5 x [ 30 sec/ 30 S RI;  60 sec/ 60 S RI /  90 sec/90 S RI @ 5K pace or quicker
  2.  2 x [ 8 x 200m with 200m jog RI ] @ 1-mile pace
  3. Standard: 3 or 4 x [4 x 400m with 60 sec RI] 3 min between sets
  • FINISH:  4 x 100m strides,  25 “Kelly” push-ups, 1.6-mile “Campus-loop”       

FMTC Saturday A.M. Group Runs – with Jay and company: 

  Leave from the F&M Track Parking lot at 7:00 AM –  usually ~ 10 miles. 

Racing Ahead  2023 (Send me your races)

June 6th –   LTC All-Comers Meet # 1 at McCaskey HS Track 
June 18th – Smith’s Challenge 5-mile Trail Race @ Lancaster County Park
June 24th – Rotary Wheels and Wings 5K, Lititz, PA. 7:30 AM
June 27th – LTC All-Comers Meet #2  at McCaskey HS Track 
July 8th – Abogar 1:27 Run 5K – East Berlin, PA –  
July 19th – Harrisburg Mile,  Harrisburg, PA. 
August 26th – Ben and Tim’s 5K, Hershey, PA 

Recommended “Running Read”  No Book – a Poem Instead

Runner Heal Thyself – Erin McConnell MD
I amass injuries like a scout – rarities high in tariff, applied like badges or bandages
Hamstrings half-severed, torn labrum which sounds obscene –
but merely a rip to the hip tissue

Patellofemoral syndrome is more a tropical condition or destination
Stress fracture, an obtuse acquiescence to overuse the fine line
When discipline becomes abuse and running a ruse for the feeling of use

Achilles knew well when inflammation befell the calcaneal swell
Posterior tibial tendinitis, trochanteric bursitis, plantar fasciitis
A recipe for disaster or a half-marathon

Frieberg’s infraction resulted from impaction tarsal inaction
A body in action moves towards entropy
looped  sinews strain haphazardly hewn
The message crystal: cease and desist –
but you continue to place the divine caller on hold

1 thought on “June 6, 2023

  1. hallo welt

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Hours Running Tuesdays at 6pm ET | Saturdays at 7am ET
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