July 4, 2023

Some early and warm Fourth of July Trials of MIles on the F&M Track. Mark S was my 3 min/ 1 min pacer.  Gavin worked with Leah on her 6-mile track tempo run. Carl, Walt, Erin, and Ken did the 600/400/200 workout with some fast splits. Mark and Ken finished with a strong  6:50 post-workout mile on tired legs.  Sam, Devon, Nathan, and Ryan were getting some good road miles in but included a few laps.  An assortment of “baby beers” (<5%) were consumed in the parking lot along with lemonade and ginger ale for the non-imbibers while Erin and Leah opted for “take homes”. Carl and Becca joined us with a “bring your own coffee”.  And in full disclosure, I just biked over to F&M – Ben and Jonas running 800s in the heat !! A.M. Track group :
 Bell,  Dubs, Kirchner, Maher, Newcomer, Seigford, Spataro, Soto,  Gehman, Gerstebacher, Henderson, Paul, Thorson, Fife,  Richter B, Richter C. 

Check ins :    Addis, Charles, Mohler, Newcomer M, Wege
P.M. – Stoltzfus, Zook, and one other guy 

46th Ephrata Firecracker 5 – miler: Dan Myers – 26:38 2nd overall
Tim Noble  – 27:55 2nd AG
Joel Bomberger  – 28:26
Lyle Stauffer – 29:12 – 1st master
Nate Alter – 29:17 – 1st AG
Ashley Sollebnberger – 29:41 2nd AG
Tim Schuler – 32:11 1st AG
Gretchen Stevenson – 36:18 2nd AG
Troy Rissinger – 37:27
Heidi Moebius –  56:36

USATF Track and Field Championships from Eugene, OR
These will air live on CNBC, NBCSports.com/live,  NBC Sports app, and Peacock from July 6th – 9th. 

DayTime (ET)PlatformKey Finals
Thursday 2:20 p.m.-12:15 a.m.USATF.TV 10,000m
Friday 1:55 p.m.USATF.TV Field Events
  10 p.m.-12 a.m.CNBC/Peacock 100m
Saturday  9:25 a.m.USATF.TV Field Events
   9-11 p.m.CNBC/Peacock 400m, 1500m
Sunday 1:55 p.m. USATF.TV Field Events
  9-11 p.m.CNBC/Peacock 200m, 800m

Running quote of the week:You don’t become a better runner by winning a morning (or evening) workout. The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and if you could finally come to accept it – years.”  
― John L. Parker Jr., Once a Runner

FMTC  – News and Updates Updates 

  • NO formal track this Tuesday – although we WILL have a 7 A.M. meet-up. Come join us if you are off (and not racing the Ephrata Firecracker) —  there may be some A.M. PBRs.
  • We now have a club discount with Running Warehouse of 10% –  for FMTC members only. Our code is FMTC1121 (Thanks Scott !)
  •  You can orderFMTC club  apparel including two designs of our branded singlets and short-sleeve running shirts  – here is the link

Weekend Racing Results Gordie Kraft Memorial Track Meet
1 Mile –  Nathan Henderson –  4:04 NEW FMTC Record! 
5000 Meters –  Alyssa Dever –  18:15 1st Female
   Ryan Gehman 15:33 (2nd), Devon Soto 16:12 (5th),
   Adam Moore 16:14 (6th), John Matthews 17:35 (9th) 

Happy Valley 1/2 Iron Man Triathlon
Drew Nesbit – 4:36:01 2nd  AG
Cody Kalinowski – 4:42:11  4th AG 
Stephen Welsh – 4:43:22 8th AG 
Bill Boben  – 5:29:52 1st AG

Workout Options for Tuesday, July 4th, 2023

 No formal track session Tuesday Night with the Holiday but join us meeting at F&M at 7 AM so come join us….a few PBRs if you are a morning consumer (? Dan may be in) 

  • START:    2 to 3 – mile warm-up    +   drills/ dynamic stretching  /  2-4 strides
  1. Standard: 3  [4 x 400m with 60 sec RI]  3 min between sets
  2. 4 x 600m w/ 200 RI; 4 x 400m w/ 60 sec RI / 4 x 200m with 200m jog RI
  • 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)
July 4th –      Ephrata Firecracker 5 Miler 8:00 AM Start
July 8th –      Abogar 1:27  5K – East Berlin, PA –  
July 19th –     Harrisburg Mile,  Harrisburg, PA. Heats start at 6 PM
August 4th –  Annual FMTC Beer Mile (tentative)
August 5th –  Ox Trot 5 Miler,  Bowmansville, PA. (tough course!)
August 26th – Ben and Tim’s 5K, Hershey, PA  (9:00 AM start)
Sept. 25th –    York White Rose 5-miler 

Recommended Running Read  –  this week a magazine article.
As runners indoors and especially outdoors we should be good stewards of our environment. One easy way is to avoid the use of plastic water bottles – which I rarely if ever see at Track Practice,  but they are a huge global problem. this recent article from The New Yorker magazine is worth a quick read. 

“How Plastics Are Poisoning Us”

They both release and attract toxic chemicals and appear everywhere from human placentas to chasms thirty-six thousand feet beneath the sea. Will we ever be rid of them?
by Elizabeth Kolbert;  Published June 26, 2023, and in the July 3rd issue of the magazine. 

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