2011 Cross Country Series Rac#1 Results

5k @ The Asheville School (2 loop course). Next Race Aug. 3rd @ Montreat College. 5k @ 6:30pm. Questions e-mail aaron@footrx.com

Males
1. David Workman 19:58
2. Michael Anderson 22:03
3. Rob Fields 22:48
4. Duncan Sharrits 23:57
5. David Kowatch 24:53
6. Anthony Schmitt 26:04
7. Ron Wyant 27:34
8. Albert Noah 27:51
9. Ralph Van Praag 30:30
10. Rick Cochran 30:44
11. Jim Semon 31:15
12. Stephen Johnson 37:37
13. Michael Cope 38:45
14. Hank Caplan 39:24



Females
1. Christine Pruitt 28:57
2. Terry Etterman 29:38
3. Michele Fields 30:06
4. Jenna Sharrits 30:18
5. Brenda Canter 30:25
6. Ann-Marie Sharrits 31:57
7. Donna Copa 34:48
8. Keila Cochran 34:46
9. Sarah Hendricks 36:48
10. Angie Dorsey 39:10
11. Kathy Pressley 40:34
12. Rose Caplan 40:46
13. Annette Christopher 43:07

Next Trail Workout Thurs 7/28 @ 6pm

Our next trail workout will be Thurs., July 28th at 6pm. We'll meet at the Hardtimes Trailhead. The Cross Country Series will be on Weds. the following week (Aug. 3rd) at Montreat College (5k). The next trail workout will be Aug. 11th.

ALL: 10 min. warm-up

Beginners workout:
4x1min up Hardtimes Rd. 1 min rest continuing up. Then 4x1min back down w/ 1 min rest. 10 min cool down.

Advanced workout:
6x3mins up Hardtimes Rd. Jog back cool down.

Only SEVERE WEATHER will cancel the workout. Updates will be posted on our blog. Please bring your own water!
e-mail aaron@footrx.com w/ questions

2011 Cross Country Series to Start Thurs. 7/21

Come to The Asheville School on Thursday, July 21st for our 1st race of the 2011 Cross Country Series. Registration will start at 5:30pm by the track. The course distance is 5k. Cost is $15 for one race or $75 for the entire 10 race series (checks payable to Aaron Saft).
E-mail aaron@footrx.com
with questions

Directions:

From the South and Asheville Regional Airport (served by major airlines and regional carriers): I-26 West to I-40 West toward Knoxville, Exit 44.

From the North: US 19-23 (new I-26) South to I-240 West to I-40 West, Exit 44.

From the East and West: I-40 to Exit 44.

At Exit 44, turn left at stoplight and proceed one mile straight ahead past the hotels and shopping centers. Follow Asheville School signs to our driveway on the right.

Race Report from July 16-17

Melissa McCulloch ran The Scream 1/2 Marathon on Sat. near Morganton, NC. The race losses 2000' over the course of the race. Melissa ran 2:08. Its the first 1/2 of the Ridge to Bridge Marathon.

Race Report from Don McMahill:
17th Annual Athletic Quilt Streetlight 5K, Morganton, NC, 9:30 PM
Saturday, July 16, 2011
Don McMahill, 1st Place, Ages 75 and Up
New age division record - 35:49
Eclipses former record of 40:00 set by Dawson Hunter in 2010

Mary Koppenheffer ran Crazy 8's Sat. night in Kingsport, TN. She finished 2nd in her age group in 41:37 (8k). Aaron Kolk finished 25:35 & placed 20th. Justin Tebockhorst finished 21st in 25:50. Bart Smith ran 32:47 and won his Age Group. Eve Smith ran 42:07 and finished 8th in her AG.

Race Report from July 9-10

Kathleen Seng ran the Coon Dog 5k on July 9th in Saluda and placed 2nd in her Age Group in a time of 26:41.

Raylene Morrow took 1st place in her Age Group in a race in Johnson City, TN on Sat.

Happy Feet 5k Venue Change

The Happy Feet 5k will now take place on the Montreat College Cross Country Course located off Vance St in Black Mountain.

Next Trail Workout 7/14

Our next trail workout will be Thurs., July 14th at 6pm. We'll meet at the Hardtimes Trailhead. We'll be starting the Cross Country Series on July 21st, which will alternate with the trail Workouts for the time being. The next trail workout will be July 28th.

ALL: 10 min. warm-up

Beginners workout:
2x2mins uphill
2x2mins flat
8min tempo

Advanced workout:
4x2mins uphill
4x2mins flat
10min tempo

ALL: 10min Cool down

Only SEVERE WEATHER will cancel the workout. Updates will be posted on our blog. Please bring your own water!
e-mail aaron@footrx.com w/ questions

The Bear 5 Mile Hill Climb

Congrats to all finishers of Thurs. nights Bear 5 Mile Run up Grandfather Mtn.!

Curtis Rowe ran 38:53!
Rebecca Mayernick ran 46:46 and earned herself a mug.
Melissa McCulloch ran 1:05.

A fantastic race & experience. I highly recommend you add it to your race list!

JUST IN: Inov-8 F-Lite 230's

Just arrived today (7/7), the Inov-8 F-Lite 230 in ALL Black!

XC Series Updated - Event Date Added

After all the checking & double checking, you some times miss something. We were missing one date to make 10 races in the series. That date will be Weds., Aug. 17th at 6:30pm in Fletcher Park. The race will be a 5k.

Race Results from July 2-4

Melissa McCulloch ran the Columbus, SC Firecracker 5k and WON her age Group of 55-59! Her gun time was 29:00. Justin Tebockhorst was 2nd overall male.

Andy Brouwer set a new 10k PR in the Boyne City Independence Day Race. 38:26 & 2nd in his age group.

Aaron Kolk won the Inagural Cherokee Runners Firecracker 5k on July 4th.

Stuart Moran won the Bluegrass 10k in Lexington yesterday; 31:22. Here is a link to the local on-line newspaper:

http://www.kentucky.com/2011/07/05/1800040/brit-wins-one-for-the-bucket-in.html

Bart Smith won his Age Group at the Weaverville Firecracker 5k in 20:24. Great job Bart!

Albert Noah sent the following race report:
"Had a good race in Ringgold, GA on the 6/25. It was a 5K to help raise money to rebuild the Athletics buildings that the tornado had destroyed at the local school. It was unbelievable at the damage that was done. What’s interesting, looking at my splits, my 2nd mile was a full 30 sec slower than miles 1 and 3 because seeing the damage made me lose most of my focus and I slowed down in amazement at the damage. Sounds like they did really well with the race and hopefully they will start rebuilding soon. Oh yeah, almost forgot, my time was 23:53."

JUST IN: The Nike+ SportWatch GPS powered by TomTom®

The Nike+ SportWatch GPS powered by TomTom®: Never Run Alone Again

Think Less, Run Better
Put on your Nike+ SportWatch GPS, go outside and run. The Nike+ Sensor is optional. Tap the screen to mark laps and activate the backlight during your run, and personalize the data that you want to see during your run. For direct connect, USB contacts are built into the watch strap—just plug the watch directly into a USB port on your computer to upload run data and recharge the battery.

Enhanced Accuracy
Using GPS by TomTom with the Nike+ Sensor, you can start tracking your run instantly, and get accurate speed and distance information, indoors or out—even if the GPS signal gets interrupted. The Nike+ SportWatch GPS by TomTom tracks your time, distance, pace, heart rate and calories burned. It also shows your mapped route, with pace data, and changes in elevation on Nikeplus.com. And it's heart-rate monitor compatible with the Polar Wearlink+ Transmitter.

You'll Never Slack Again
View your Nike+ history (up to 50 runs) and PRs, and set automatic Run Reminders when a run hasn't been logged in the past five days. Run a personal best, receive an Attaboy. You can also find new routes, set personal goals and access training programs on Nikeplus.com.

Get Hooked Up With Nikeplus.com
Join challenges and connect with friends as a member of Nikeplus.com, the world's largest running club. View routes that your friends have run or shared, find the most popular areas to run and share your run activity on Facebook or Twitter.

Additional Details
English interface only
Weight: 2.33 ounces
Nike+ Sensor, quick-start guide and USB cable (for hard-to-access USB ports) included
One-year limited warranty
MSRP - $199

Closed July 4th

In celebration of the 4th of July, we'll be closed on Monday. We'll re-open our normal time (10am) on Tues. July 5th.
Thank you!