August 22, 2023

This is a short and somewhat impromptu wrap-up/cool-down from yesterday. I was there at 6:30 with the A.M. group but did not make it for the evening track session. The evening data is based on photo submission – thanks, Sarah 🙂 
 A.M. Track –   Addis, Bell, Henderson, Kirchner, Maher, Matthews, Newcomer M, Newcomer W,  Paul,  Spataro, Verkouw, and Myers. 

P.M. Track/Cartel –  Delia, MacNeil, Nephin, Smoker, Wallick, Noble, MacNeil, McMillans J and D, Matthews, Roth, Gerstenbacher, Matula, Simmons,  Smoker, Sollenberger A and B,…and lilkley a few others

Check-ins:   Charles (Montana), Wege (Colorado), Dubs 
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• A reminder – You can Respond Directly to Club e-mails with any questions, comments, or suggestions. 
• If you have RACE RESULTS – please send them to Sarah and me by Sunday afternoon
• If you have upcoming RACES, please send place/dates to me
• World Track and Field Championships continue from Budapest, Team Dever will be spectating the last few days there. Here is today’s schedule on Peacock Cable Network this afternoon. 
• 1 pm –     W 5,000m Heats
  1:30 pm – W Pole Vault Final
  1:45 pm – W Steeplechase Heats
  2:40 pm – W 100mH Semi-final
  3:15 pm – M 1500m Final – Nuguse and Hocker 
  3:35 pm – W 400m Final
  3:50 pm – M 400mH Final

Track Tuesday | August 22, 2023 Weekly Updates & Club News

Welcome new FMTC members Brandon Rapp, Stephanie Greenwalt, and Dane Hilsher. Post-track workout at Cartel:  Sarah will be hosting an FMTC Post-Track workout this Tuesday after track from  7-9 PM. Free pizza for club members!FMTC will be represented for the 3rd time at the iconic 198-mile Hood-to-Coast relay next weekend in Oregon. In 2015 we won the Supermasters Division (22:33) and in 2016 (20:57) were 3rd in the Men’s Open Race.Club discount! 10% off at Running Warehouse for FMTC members only. The promo code is FMTC1121.Represent FMTC! Purchase FMTC club apparel, such as branded singlets and short-sleeve running shirts at Team Locker.Suggestions welcome!  If you have any club suggestions, comments, etc. for the wellbeing of the club, please reply directly to this email. We have an upcoming Board meeting on September 7th and welcome input from members!

(Left) The 2015 FMTC Hood-to-Coast Team. (Right) The 2016 FMTC Hood-to-Coast Team.

Weekend Racing Results Cedar Nation 5K – Lebanon, PA Tim Schuler 20:34    1st 60-69 AG (still undefeated!)Back Mountain Olympic Triathlon – Harveys Lake, PA                       * Bill Boben – 2:27::26  1st 60-64 AG   Workout Options for Tuesday, August 22, 2023 Here are the suggested workouts for this week. Consider submitting your personal favorite workouts by replying to this email!  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 strides6-8 x 800m (Modified Yasso’s) go every 5 minutes @ 5K pace4 x 400m with 60 x RI/ 1 mile / 4 x 400m – 400s @ mile pace/ mile 5K paceStandard:  3 x [ 4 x 400m with 60-sec RI ]  3 min between setsFINISH: 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 (Distance usually ~10 miles.)

AUGUST25-26: 42nd Hood to Coast Relay (Oregon)Moore, Petraco, Lachman, Longenecker, Gerstenbacher, Luff, Matthews, Matula, Pick, Roth, Simmons, Ubriaco26: 32nd Ben and Tim’s 5K (Hershey) AND Amos Herr Honey Run (Landisville,) AND Wild Goose Chase 5K Middle Creek, PA. 27: Budapest, Hungary 10K (Sam and Alyssa are in)SEPTEMBER9:   Bird-in-Hand 1/2 Marathon 16: 46th Lititz Pretzel Twist 5K17: Philadelphia Distance Run (1/2 Marathon) AND USATF Masters 12km Championships (Highland, NJ)23:  46th York White Rose 5-Miler 30:  Hands-on House 1/2 Marathon

QUOTE OF THE WEEK “We are what we repeatedly do. Excellence, then, is not an act – but a habit.” – William J. Durant on Aristotle

SPRINTING INTO THE SPOTLIGHT This Week’s Running Read

I pulled this book from my shelf and was caught more by the title than the content. Long May You Run is a collection of running essays that cover a multitude of running topics, some informational, others more inspirational and motivational. The book’s forward is written by Brian Sell of Lititz, PA, a former Olympic marathoner and occasional running partner of our Lititz-based teammates. And for you music fans, Neil Young’s iconic song will pop into your head! Happy Reading! -Jeff