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NewsPage 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 Jul 28, 2014, 8:18 am UPDATED SCHEDULE (as of Tuesday, July 29)
**UPDATE FOR JULY 31, THURSDAY's pm WORKOUT: RUN AROUND the LAKE - at Coach Gus's house ** 5:30-8:30 pm - Coach Gus's house at Voyeuger's Retreat (by Giant's Ridge). Runners will run around the lake, and Coach Gus will shuttle them back to his house with his boat. Picnic afterwards with hamburgers, hot dogs & smore's around the campfire. Runners can bring their own preferred beverages. All fitness leaders are invited too! Carpoolers from Eveleth will meet at 5 pm at the E-G high school. Call Coach Wagner at 780-7813 with any questions. Kudo's to all who are continuing their training in a way that works for you & your families. If you can't attend a session or two-because of work,vacation, camping, etc., plan your day to include a mini-workout, to make you stronger & faster. Simple dynamic stretching along with core / strength excercises count! Maybe your'e traveling - find some steps or trails- and do some repeats. Find your creative sport thoughts, and put them to work. Only 2 weeks till the official start of your fall sports season!
It is never to late to get your friends or teammates involved with the GUTS / Range Summer Runners! Encourage them to join you in a session or two this week!
FP 5K RACE More kudo's to all who ran the Fisherman's Pt. 5K from our GUTS / RANGE SUMMER RUNNER GROUP (and alumni high school runners): Sam H, Stephanie, Emma G, Josh, Amelia, Sam J, Drew, Bennett & Danny. Nice representation from our local stars! And... THANKS THANKS THANKS to everyone who volunteered and to Coach Wagner for his official timing services! This race cannot be done without the support from so many families and skiers- and you all show up & make it happen every 4th Saturday in July! FP 5K results are up! Find them at www.northlandrunner.com or http://www.fishermanspoint5k.com
WEEK 8 SCHEDULE
28 July Mon 8:30-10:30 a.m. E-G Weight Room and Gym Lere 410-2269 28 July Mon 6:30-8:30 p.m. E-GHS Run to ElyLake Hawley 248-5861
29 July Tue 8:30-10:30 a.m. E-G Weight Room and Gym Lere 410-2269 29 July Tue 6:30-8:30 p.m. E-GHSEvelethTown Run Hawley 248-5861
30 July Wed 8:30-10:30 a.m. E-G Weight Room + Frisbee Wagner 780-7813 30 July Wed 6:30-8:30 p.m. E-GHS 400’s at Virg. Track Hawley & Wag 248-5861
31 July Thu 8:30-10:30 a.m. E-G Weight Room and Gym Wagner 780-7813 31 July Thu 5:00-8:30 pm *Meet at EG school- carpool to Coach Gus's house* Wagner 780-7813
1 Aug Fri 8:30-10:30 a.m. E-G Weight Room + Frisbee Wagner 780-7813
2 Aug Sat Mesabi Trail Bike Tour, @ Eveleth: http://www.mesabitrail.com/trail-activities (no fee!) Contact Coach Johnson for an entry form
Jul 20, 2014, 1:09 pm
Another log of work-outs in the book!
Congrats to Sam J. & Ryan P. for running (fast too) the Park Point 5 Miler on Friday!
The Fisherman's Point Race is this Saturday- July 26 9 am start. This event usually brings in about 250 + runners & walkers, hopefully you'll be one of them! It is also one of our biggest team fundraisers- so spread the word - and encourage your friends and teammates, (parents too!) to participate in the 5k run or 5k walk.
If you are interested in running the FP 5k Race on Saturday, download an entry form (off of this website) and get it to Coach Johnson or Coach Wagner before Friday. There isn't a fee for G.U.T.S. members, but your race information is needed for timing, t-shirt, etc. Pick up your bib and t-shirt in the Pre-Registration line on Saturday morning. All other ski team members - the fee is $10.00 per skier, and $ 15.00 for a family member. ** Volunteer help is always needed, so if you aren't running, we could use your support on the course somewhere! **
WORK OUTs for WEEK # 7
21 July Mon 8:30-10:30 a.m. E-G Gym and Weight Room Lere 410-2269 21 July Mon 6:30-8:30 p.m. E-GHS Run to Ore-Be-Gone Hawley 248-5861
22 July Tue 8:30-10:30 a.m. E-G Gym and Weight Room Wagner 780-7813 22 July Tue 10:00 - noon Roller Ski, Giant's Ridge Johnson 750-7904 22 July Tue 6:30-8:30 p.m. E-GHS Run to Virg. Overlook Gustafson (952) 686-4695
23 July Wed 8:30-10:30 a.m. E-G Weight Room + Frisbee Lere 410-2269 23 July Wed 6:30-8:30 p.m. E-GHS 400’s at Virg. Track Hawley & Wag 248-5861
24 July Thu 8:30-10:30 a.m. E-G Gym and Weight Room Gustafson (952) 686-4695 24 JulyThu 4:30-6:30 pm Hoyt Lakes Arena, Fartlek Run through FP 5K course. Johnson 750-7904 *Bring $5 for picnic dinner* (6 pm)
25 July Fri 8:30-10:30 a.m. E-G Weight Room + Frisbee Wagner 780-7813 Event of the WEEK!
26 July Sat 9 a.m., Fisherman’s Pt. 5K Run, http://patchins.net/fishermanspoint5k/ (no fee for GUTS members!)
Jul 13, 2014, 7:30 pm So much to do... so little time ... we are now moving into Week # 6 - already!
There is a lot of fun variety listed on this week's schedule, make a plan to committ and reach those end of summer goals!
14 July Mon 8:30-10:30 a.m. E-G Weight Room Lere 410-2269 14 July Mon 6:30-8:30 p.m. E-GHS Run to D.Q., bring $$ Hawley 248-5861
15 July Tue 8:30-10:30 a.m. E-G Weight Room Wagner 780-7813 15 July Tue 10:00-noon Roller Ski, Giant's Ridge Johnson 750-7904 15 July Tue 6:30-8:30 p.m. E-GHS 3-Person Relay at F.P. Gustafson (952) 686-4695
16 July Wed 8:30-10:30 a.m. E-G Weight Room + Frisbee Lere 410-2269 16 July Wed 6:30-8:30 p.m. E-G: Car Pool to Big Aspen Hawley 248-5861
17 July Thu 8:30-10:30 a.m. E-G Weight Room Gustafson (952) 686-4695 17 July Thu 4:30-6:30 pm Biwabik Beach: Trail Run / Swim Johnson 750-7904
18 July Fri 8:30-10:30 a.m. E-G Weight Room + Frisbee Wagner 780-7813
Events of the WEEK!
18 July Fri 6:30 p.m., Park Point 5 Miler, @Duluth: http://grandmasmarathon.com
19 July Sat 10:30 a.m., Color Dash 5K, @ Virginia YMCA: http://thecolordash5K.com/virginia
Jul 7, 2014, 7:46 am Hey runners, swimmers, soccer players, skiers...
Here is the next phase of summer training!
By now, you should be in the groove and feeling good- about how you are treating your body & mind! Grab a a friend or teammate, and bring them with to one of our workouts- it is never to late to join in the GUTS / RANGE SUMMER RUNNER program!
Make a committment to each day and you'll have an easy start to your fall sports season... (Aug. 11)
Have a great week!
TRAINING July 7-July 11
Date Time Location Group Leader Phone 7 July Mon 8:30-10:30 a.m. E-G Weight Room Lere 410-2269 7 July Mon 6:30-8:30 p.m. E-GHS Run to ElyLake Hawley 248-5861 8 July Tue 8:30-10:30 a.m. E-G Weight Room Wagner 780-7813 8 July Tue 6:30-8:30 p.m. E-GHS Run to Leonidas Hawley 248-5861 9 July Wed 8:30-10:30 a.m. E-G Weight Room + Frisbee Lere 410-2269 9 July Wed 6:30-8:30 p.m. E-GHS Run to Ore-Be-Gone Hawley 248-5861 10 July Thu 8:30-10:30 a.m. E-G Weight Room Wagner 780-7813 10 July Thu 10:00-noon Roller Ski - Embarrass Lake boat landing Johnson 750-7904 10 July Thu 6:30-8:30 p.m. Giant’s Ridge Dorms Johnson 750-7904 11 July Fri 8:30-10:30 a.m. E-G weight Room + Frisbee Wagner 780-7813
EVENTS of the WEEK
12 July Sat 8 a.m., RedOre Run5K or 10K, @ Hibbing: http://www.redorerun.com 12 July Sat 9 p.m., Glow Run 5K, @ Duluth: https://www.glowrun5K.com
Jun 30, 2014, 8:12 am
Another great week of training in the log books!
Several members of GUTS / RANGE RUNNERS stayed awake long enough to RACE at midnight last Friday. Great job everyone!
BLACK OUT WEEK (#4)
This week is a mandatory week of ' OFF TRAINING ' from the MSHSL. What that means is - no organized training with any coaches.
What that doesn't mean... is that you still can:
Work-out! Try a new fitness hobby- rockclimb, hike, mountain bike, catch fire-flies! Do an OD. "Over-Distance" . Run, bike, swim, etc. Get out of your comfort zone while increasing your endurance! Discover that trail - that you've always wanted to explore! Run or volunteer at a race- there are many local holiday events to choose from...! Some are listed below & check out www.northlandrunner.com ! Take a tour! Show your parents / grandparents where you've been hanging for the last 3 weeks of work outs!
Eat Right! Focus on your nutrition! Think about what you are putting into your body as fuel. Your body is your machine. Want to perform at your top gear- always? Then put the right fuel into it, and you'll see results in many many ways; in your training, during your race, and on your recovery days!
4TH FESTIVITIES
July 3 - Firecracker 5K in Eveleth, 8 am.
July 4
- Biwabik 5K, 8 am $ 10.00 fee
- Ely's 4-Miler, 9am https://www.facebook.com/JanetGenslerMemorialEly4ontheFourth
Enjoy your holiday week of family & friends and we'll be back in action on Monday, July 7th!
Jun 22, 2014, 6:57 pm GUTS / RANGE AREA SUMMER RUNNERS
We are on to week # 3, and a few changes and addtions make up the schedule, so find your favorite work outs!
And if you're interested in running the Midnight Sun Run (5k), we will be carpooling from our area to Duluth on Friday, leaving around 9 pm, or earlier- tbd. Register at this site- http://www.midnightsunmidnightrun.com/5k/Midnight_5K.html This race is limited to 650 participants, and it has filled up in the past. ** Email or text Coach Cheri J. if your are running this race, to plan ride-sharing ** kcj@frontiernet.net
Nice job to those that participated in Grandma's events this past weekend- Sam,Anna & Ryan P (5k), Stephanie (1/2 marathon). Woo hoo!!
WEEK #3!
23 June Mon 8:30-10:30 a.m E-G Gym and Weight Room Lere 410-2269 * 23 June Mon 5-7 p.m. E-G Gym and Weight Room Hawley 248-5861
24 June Tue 8:30-10:30 a.m. E-G Gym and Weight Room Wagner 780-7813 24 June Tue 9:00-11:00 am Mckinley Bike Kiosk (Roller Ski) & Run Johnson 750-7904 24 June Tue 5-7 p.m. E-G Gym and Weight Room Gustafson (952) 686-4695
25 June Wed 8:30-10:30 a.m. E-G Gym and Weight Room Wagner 780-7813 25 June Wed 5-7 p.m. E-G Gym Hawley 248-5861
26 June Thu 8:30-10:30 a.m. E-G Gym and Weight Room Lere 410-2269 26 June Thu 5-7 pm. Mesabi East School (Biking) Johnson 750-7904
27 June Fri 8:30-10:30 a.m. E-G Gym and Weight Room Gustafson (952) 686-4695
27 June Fri ***Run the Midnight Sun/Midnight Run 5K on the Lakewalk in Duluth!***
*Carpool from Mesabi East school (4:30) to E-G on Mon. June 23
NOTES: 1. Bring running gear to each session, and be prepared for Ultimate Frisbee.
2. On hot days, we may run to a beach or lake for a swimming cool-down – bring towel.
3. If the weather looks threatening, call the leader to find out if there is a cancellation.
4. Some days we may be biking, kayaking, or doing disc golf – we’ll let you know.
5. Check this website (www.mesabieast-virginia-eveleth-gilbertnordicskiteam.com)or
ME/VA/E-G Nordic Ski Team Facebook Page for updates on schedules and activities
Jun 15, 2014, 7:09 pm GUTS / RANGE AREA SUMMER RUNNERS
WEEK # 2 Schedule
16 June Mon 8:30-10:30 a.m. E-G Gym and Weight Room Lere 410-2269
*16 June Mon 5-7 p.m. E-G Gym and Weight Room Hawley 248-5861
17 June Tue 8:30-10:30 a.m. E-G Gym and Weight Room Gustafson (952) 686-4695
17 June Tue 5-7 p.m. E-G Gym and Weight Room Hawley 248-5861
** 17 June Tue ** 4-6 pm Mesabi East, Door 1 Roller Ski Johnson 750-7904 Bring: skate boots, bike helmet, skate poles, running shoes.
18 June Wed 8:30-10:30 a.m. E-G Gym and Weight Room Wagner 780-7813
*18 June Wed 5-7 p.m. Lake Ore-Be-Gone Hawley 248-5861
19 June Thu 8:30-10:30 a.m. E-G Gym and Weight Room Gustafson (952) 686-4695
20 June Fri 8:30-10:30 a.m. E-G Gym and Weight Room Wagner 780-7813
* Carpool from Mesabi East school (4:30) to E-G & Lake Ore Be Gone on Monday June 16 & Wed June 18 * ** Roller Ski Session for ME/VA/E-G nordic skiers *** No afternoon session on Thursday, June 19th at GR.
EVENTS:
20 June Fri ***Watch or participate in 5K Run at Grandma’s in Duluth!*** 21 June Sat *** Run the Peter Mitchell Days 5K in Babbitt*** See Wagner for details
AND.... Please turn in your registration & waiver forms asap. 2014 G.U.T.S. shirts will be ordered this week. Let Coach Johnson know what size you'd like.
NOTES: 1. Bring running gear to each session, and be prepared for Ultimate Frisbee. 2. On hot days, we may run to a beach or lake for a swimming cool-down – bring towel. 3. If the weather looks threatening, call the leader to find out if there is a cancellation. 4. Some days we may be biking, kayaking, or doing disc golf – we’ll let you know. 5. Check this website (www.mesabieast-virginia-eveleth-gilbertnordicskiteam.com)or ME/VA/E-G Nordic Ski Team Facebook Page for updates on schedules and activities Jun 10, 2014, 8:28 pm
(training update as of 11:30 am 6/12) UPDATE for Thurs. June 12th: Location Change! Meet at Mesabi East School, office door (#2). 5 pm. Bring running shoes, towel. We will be running outside & then doing strength / core in the Fitness Center.
Ok, we are off to a great start!
If you missed the picnic /registration, just come to any of the below sessions and we'll get you going! This is open to all area athletes in the ME / VA / E-G area- so grab a friend and get fit and strong over the summer! More infomation for the month of June is listed on the "Download Page" on this website's menu.
Week # 1 June 11 through July 4, 2014
Date Time Location Group Leader Phone 11 June Wed 8:30-10:30 a.m. E-G Gym and Weight Room Wagner 780-7813 11 June Wed 5-7 p.m. E-G Gym and Weight Room Gustafson (952)686-4695
12 June Thu 8:30-10:30 a.m. E-G Gym and Weight Room Lere 410-2269 12 June Thu 5-7 p.m. Giant’s Ridge Johnson 750-7904
13 June Fri 8:30-10:30 a.m. Lake Ore-Be-Gone Wagner 780-7813
** Roller Ski sessions for nordic skiers will begin Week # 2 **
** A WATER BOTTLE is NECESSARY for all Training sessions! **
NOTES: 1. Bring running gear to each session, and be prepared for Ultimate Frisbee.
2. On hot days, we may run to a beach or lake for a swimming cool-down – bring towel.
3. If the weather looks threatening, call the leader to find out if there is a cancellation.
4. Some days we may be biking, kayaking, or doing disc golf – we’ll let you know.
5. Check the website (www.mesabieast-virginia-eveleth-gilbertnordicskiteam.com) for updates on schedules and activities
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