August 15, 2023

Running quote of the week:  “We are what we repeatedly do. Excellence, then, is not an act – but a habit.”  —
William J. Durant – on Aristotle. 

FMTC – News and Updates 

  • If you have any club suggestions, comments, etc., please Respond Directly to me via this club e-mail.  We have an FMTC Board meeting on September 7th and are open to input from our members.
  • WELCOME Anja Elizabeth Richter, born August 10th to FMTC members Becca and husband, Carl!
  •  Team Richter now has 3 members
  • We have a club discount with Running Warehouse of 10% –  for FMTC members only. Our code is – FMTC1121. I have used it twice with success.
  •  You can orderFMTC club apparel including two versions of our branded singlets and short-sleeve running shirts  – here is the link

Weekend Racing Results 
Oxtror 5-Miler, Bowmansville, PA (tough course!)
Tim Schuler. 35:23. 1st 60-69 AG (Undefeated 60+)

Workout Options for Tuesday, August 15th,2023

Here are the suggested workouts for this week. If you have any personal favorites please feel free to submit them to me to put up. The morning group should be at the track ready to go by 6:30-7:00 AM and the evening group by 6:00 PM. There will be water and PRBs for the evening runners. 

  • START:     2 to 3 – mile warm-up    +   drills/ dynamic stretching  /  2-4 strides
  1.   12  x 300m with 100m jog RI on the straight; then 1 mile @ 5K pace
  2.   16 x 1 minute “on” then 1 minute “off”    – “on” @ least 5K pace
  3.  Standard:  3 x [ 4 x 400m with 60-sec jog 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 & Company 
  Leave from the F&M Track Parking lot at 7:00 AM –  usually ~ 10 miles. 

Racing Ahead  2023 (Send me your races)

August 19th –   Cedar Nation 5K, Lebanon, PA (Supports LHS XC Team)
August 25-26 –  Hood to Coast Relay (Oregon)
August 26th –   32nd Ben and Tim’s 5K, Hershey, PA  (9:00 AM)
August 26th –   Amos Herr Honey Run, Landisville, PA
August 27th –   Budapest 10K (Sam and Alyssa are in)
Sept. 9th –         Bird-in-Hand 1/2 Marathon 
Sept. 16th –      46th Lititz Pretzel Twist 5K

Sept. 17th –      Philadelphia Distance Run – 1/2 Marathon
Sept. 17th –  USATF Masters 12 km Championships, Highland, NJ

Sept. 23rd –      46th York White Rose 5-miler 
Sept. 30th –       Hands-on House 1/2 Marathon

World Track and Field Championships from Budapest
August 19 – 27  at the National Athletics Centre in Budapest, Hungary
… ..
U.S. Men’s Team (in order of placing at USA’s)
100:  Cravont Charleston, Christian Coleman, Noah Lyles,  ¶Fred Kerley
200:  Erriyon Knighton, Kenny Bednarek, Courtney Lindsey, ¶Noah Lyles
400:  Bryce Deadmon, Vernon Norwood, Quincy Hall, ¶Michael Norman
800:  Bryce Hoppel,  Isaiah Harris, Clayton Murphy
1500: Yared Nuguse , Joe Waskom , Cole Hocker 
Steeple: Kenneth Rooks, Benard Keter, Isaac Updike 
5000:    Abdihamid Nur, Paul Chelimo, Sean McGorty
10,000: Woody Kincaid, Joe Klecker,  Sean McGorty
110H:  Daniel Roberts, Cordell Tinch, Freddie Crittenden, ¶Grant Holloway**
400H:  Rai Benjamin, CJ Allen, Trevor Bassitt
Marathon: Elkanah Kibet,  Zach Panning, Nico Montanez

U.S. Women’s Team
100:   Sha’Carri Richardson, Brittany Brown, Tamari Davis 
200:   Gabby Thomas), Richardson, Kayla White 
400:   Sydney McLaughlin-, Britton Wilson, Talitha Diggs
800:   Nia Akins, Raevyn Rogers, Kaela Edwards, ¶Athing Mu* 
1500: Nikki Hiltz, Cory McGee,  Sinclaire Johnson* 
Steeple:  Krissy Gear,  Emma Coburn, Courtney Wayment
5000:   Elise Cranny, Alicia Monson, Natosha Rogers
10,000:  E. Cranny, A. Monson, N. Rogers* 
100H:  Nia Ali , Keni Harrison, Masai Russell 
400H:  Shamier Little (1), Dalilah Muhammad(2), Anna Cockrell 
Marathon: Keira D’Amato*, Lindsay Flanagan*, Susanna Sullivan

This week’s running read:
Watch the World Championships 

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