Social Runs from the Frisco Running Company
All paces welcome. 3-7 mile routes. Some runners will go farther depending on schedule.
Tuesday 630P and Saturday 630A (Summer/Fall)
Tuesday 600P and Saturday 700A (Winter/Spring)
Check store website calendar for weekly times
9359 Legacy Drive #330A Frisco 75033 214-619-2246
Frisco Running Company Website
manager@friscorunningco.com
The Journey
In December 2001 when I began my 40 pounds of weight loss and learned to train differently than the traditional "3 sets 10 reps... push and pull body parts every other day" routine by studying what a tabata was, interval and circuit training techniques, and total body conditioning. Nutrition was another part of the equation...reading and experimenting with new foods, how often, which types, calories, and percentages. I often wondered what was next? How can I push the envelope, have fun, stay injury free and enjoy life? Always asking...What if?
After 3 years of basic timed interval workouts, playing soccer on the weekends and running 8-10 miles a week at age 35 I got the running bug and ran my first 5K in the fall of 2005. I had never given any thought to running a race but the cheering of the crowd and the energy of the runners got me hooked. The last place finisher received as much applause as the first place runner and actually even more applause! I began to understand that running is a competition against self...not against others. Then in December I ran the White Rock Half Marathon. Still wanting more, I ran a spring marathon and had no clue what I was doing. There is a wall... and I bounced right off of it! After limping around for a week I began to look at the body parts that were sore and it was not just the legs. Researching more I came to find out that running and especially long distance running is a total body experience both physically and mentally. Now my trainings focused on running strength as well as running endurance and in April 2007 I went to Boston.
Summer 2006 I began my affair with triathlons...MULTISPORT! Now I am an athlete, swim-bike-run. 3 swim days, 2 run days, 3 bike days, bricks, long rides, long runs and then transporting all my gear to a race...set up, transitions...the list goes on...so much fun! Moving my way up the tri chain of distance events I finished with the Redman Iron Distance 140.6 in September 2007. My daughter running across the finish line with me. Wow, what an accomplishment. Since then I have raced in a few tri's but never getting that "feeling" as when I am running.
In the fall of 2007 a friend gave me a call about becoming a coach for a local running store. For the next three years I trained countless numbers of runners from 5K to marathon distances. I have been able to show runners there is a better way to train and to have fun. I began the Run My Age Bithday Run in 2008 and this last year, being the 4th year and my 40th birthday...and 40 miles, we did a reverse triathlon and a CrossFit workout too. 15 hours later I was done...and all for a good cause because we raised $1795 for The Sentinel Foundation benefiting wounded warriors. I look to make more fun runs in the future that will not only challenge endurance but also strength and determination.
In 2009 I came up with the website Rethink Running with the slogan Distance is Relative. I wanted to make runners aware of workouts runners could perform to be stronger and more efficient during their races. The slogan Distance is Relative means that everyone is different in their training and the distance YOU can go is relative and unique to YOU.
February of 2010 the Frisco Running Club came into existance and we have grown tremendously from 20 members in the fall of 2010 to over 100 members at the end of 2011. We have also expanded our training programs from a social Monday run to 5K, speed/strength, half marathon, and marathon training. We also have nutrition, stretching/foam rolling and injury prevention seminars to help our athletes stay healthy and injury-free.
Joining up with Frisco CrossFit has been a wonderful partnership since we have the same philosophy in strength and endurance training. The FRC has become a community of runners and athletes all wanting the same thing...FITNESS, COMRADERIE, and HEALTHY LIVING. The best thing about the club is how everyone wants the best for everyone else. The success of the club relies on the success of everyone in the club and the goals they set for themself. We hope to reach out to more in the community in the upcoming year getting local businesses and community leaders involved in our group.
So there it is...It's the journey that makes you stronger...not the race. A race is the culmination of all your hard work on the track, in the gym, and out on the streets. Rain, snow, ice, heat, and wind will all play out in the Texas weather this year but you will not falter...you will never give up. The end of a training season is a celebration of where you have come from and where you are going. 2012 will be a great new year for you to test your fitness and to have fun with a group of runners that are willing to share in your journey.
This is your NOW YEAR.
And it all started with this simple two word question...What if?
It's all relative... -Ham
After 3 years of basic timed interval workouts, playing soccer on the weekends and running 8-10 miles a week at age 35 I got the running bug and ran my first 5K in the fall of 2005. I had never given any thought to running a race but the cheering of the crowd and the energy of the runners got me hooked. The last place finisher received as much applause as the first place runner and actually even more applause! I began to understand that running is a competition against self...not against others. Then in December I ran the White Rock Half Marathon. Still wanting more, I ran a spring marathon and had no clue what I was doing. There is a wall... and I bounced right off of it! After limping around for a week I began to look at the body parts that were sore and it was not just the legs. Researching more I came to find out that running and especially long distance running is a total body experience both physically and mentally. Now my trainings focused on running strength as well as running endurance and in April 2007 I went to Boston.
Summer 2006 I began my affair with triathlons...MULTISPORT! Now I am an athlete, swim-bike-run. 3 swim days, 2 run days, 3 bike days, bricks, long rides, long runs and then transporting all my gear to a race...set up, transitions...the list goes on...so much fun! Moving my way up the tri chain of distance events I finished with the Redman Iron Distance 140.6 in September 2007. My daughter running across the finish line with me. Wow, what an accomplishment. Since then I have raced in a few tri's but never getting that "feeling" as when I am running.
In the fall of 2007 a friend gave me a call about becoming a coach for a local running store. For the next three years I trained countless numbers of runners from 5K to marathon distances. I have been able to show runners there is a better way to train and to have fun. I began the Run My Age Bithday Run in 2008 and this last year, being the 4th year and my 40th birthday...and 40 miles, we did a reverse triathlon and a CrossFit workout too. 15 hours later I was done...and all for a good cause because we raised $1795 for The Sentinel Foundation benefiting wounded warriors. I look to make more fun runs in the future that will not only challenge endurance but also strength and determination.
In 2009 I came up with the website Rethink Running with the slogan Distance is Relative. I wanted to make runners aware of workouts runners could perform to be stronger and more efficient during their races. The slogan Distance is Relative means that everyone is different in their training and the distance YOU can go is relative and unique to YOU.
February of 2010 the Frisco Running Club came into existance and we have grown tremendously from 20 members in the fall of 2010 to over 100 members at the end of 2011. We have also expanded our training programs from a social Monday run to 5K, speed/strength, half marathon, and marathon training. We also have nutrition, stretching/foam rolling and injury prevention seminars to help our athletes stay healthy and injury-free.
Joining up with Frisco CrossFit has been a wonderful partnership since we have the same philosophy in strength and endurance training. The FRC has become a community of runners and athletes all wanting the same thing...FITNESS, COMRADERIE, and HEALTHY LIVING. The best thing about the club is how everyone wants the best for everyone else. The success of the club relies on the success of everyone in the club and the goals they set for themself. We hope to reach out to more in the community in the upcoming year getting local businesses and community leaders involved in our group.
So there it is...It's the journey that makes you stronger...not the race. A race is the culmination of all your hard work on the track, in the gym, and out on the streets. Rain, snow, ice, heat, and wind will all play out in the Texas weather this year but you will not falter...you will never give up. The end of a training season is a celebration of where you have come from and where you are going. 2012 will be a great new year for you to test your fitness and to have fun with a group of runners that are willing to share in your journey.
This is your NOW YEAR.
And it all started with this simple two word question...What if?
It's all relative... -Ham
40 of Everything This Weekend
Less than 48 hours until we embark on yet another endurance milestone. The past three years we have run 37, 38, and 39 miles for my birthday run so why not have 40 miles of running, 40 biking, and 40 laps in a pool? It is also the 4th year...how fitting.
Every year has brought our little running community closer together and I do hope we are able to bring more runners and athletes into our family again this year. Showing others what can be possible is how we promote our sport while explaining that fitness is relative to each and every person. You get out what you put in.
At 2AM I will begin running. Barefoot, INOV8's, watershoes, Chucks, or Nimbus are all questions I have fielded the past couple of weeks. Answer...not sure yet? I will bring them all and it will go on feel. I wouldn't be surprised if 8 miles were barefoot and 8 in another minimalist shoe. We will see.
Schedule:
Lap 1 :: 8 miles...2:00-3:20
Lap 2 :: 8 miles...3:30-4:50
Lap 3 :: 5 miles...5:00-5:50
Lap 4 :: 8 miles...6:00-7:20
Lap 5 :: 8 miles...7:30-8:50
Lap 6 :: 3 miles...9:00-9:45 fun run and walk around CrossFit and mile loop
10AM :: CrossFit WOD...Broomstick mile 25 reps for usual workout/50 for Clean/Snatch
40 Back Squats (45# for all or PVC pipe)
40 Front Squats
40 Overhead Squats
400m Run
40 Shoulder Press
40 Push Press
40 Push Jerk
400m Run
40 Squat Clean
400m Run
40 Power Snatch
400m Run
11AM :: Bike
Lap 1 :: 5 miles...11:00-11:45 cool-off lap and ride with daughter
Lap 2 :: 20 miles...12:00-1:30
Lap 3 :: 15 miles...1:40-3:00 cut 20 mile loop off at Main St.
3:15PM :: Swim :: Preston Highlands North Pool
40 laps...1000m swim
4:00PM :: Cake and Ice Cream
Just typing this makes me tired! I would like to go to the Def Leppard concert afterwards but probably not going to happen.
So, I hope to see everyone out there Saturday for a mile or all 40 X 40 X 40 X 40.....
Check the website for routes.
Every year has brought our little running community closer together and I do hope we are able to bring more runners and athletes into our family again this year. Showing others what can be possible is how we promote our sport while explaining that fitness is relative to each and every person. You get out what you put in.
At 2AM I will begin running. Barefoot, INOV8's, watershoes, Chucks, or Nimbus are all questions I have fielded the past couple of weeks. Answer...not sure yet? I will bring them all and it will go on feel. I wouldn't be surprised if 8 miles were barefoot and 8 in another minimalist shoe. We will see.
Schedule:
Lap 1 :: 8 miles...2:00-3:20
Lap 2 :: 8 miles...3:30-4:50
Lap 3 :: 5 miles...5:00-5:50
Lap 4 :: 8 miles...6:00-7:20
Lap 5 :: 8 miles...7:30-8:50
Lap 6 :: 3 miles...9:00-9:45 fun run and walk around CrossFit and mile loop
10AM :: CrossFit WOD...Broomstick mile 25 reps for usual workout/50 for Clean/Snatch
40 Back Squats (45# for all or PVC pipe)
40 Front Squats
40 Overhead Squats
400m Run
40 Shoulder Press
40 Push Press
40 Push Jerk
400m Run
40 Squat Clean
400m Run
40 Power Snatch
400m Run
11AM :: Bike
Lap 1 :: 5 miles...11:00-11:45 cool-off lap and ride with daughter
Lap 2 :: 20 miles...12:00-1:30
Lap 3 :: 15 miles...1:40-3:00 cut 20 mile loop off at Main St.
3:15PM :: Swim :: Preston Highlands North Pool
40 laps...1000m swim
4:00PM :: Cake and Ice Cream
Just typing this makes me tired! I would like to go to the Def Leppard concert afterwards but probably not going to happen.
So, I hope to see everyone out there Saturday for a mile or all 40 X 40 X 40 X 40.....
Check the website for routes.
Freedom Fest
This is the last week of actual training until we go into taper mode for Too Hot Too Handle July 10th . Yesterday was the last track day until the next program. As usual, runners were pushed to limits and times they did not know they were capable of. Remember the slogan of the 80's "The mind is a terrible thing to waste."? It still holds true today. Believe and dream that you can, find the people that can help you acheive it, then do it. Last night one of our runners finished a 300 meter run in 1:06. All of her previous runs were in the high 1:20's...everyone was cheering and clapping...flying high fives all over. That's teamwork! And she had already ran nine 300's and performed 90 burpees. This is where the mind and body can take you. Let's not waste it.
This Saturday we will be helping out with the Miracle League of Frisco at the Frisco Freedom Fest 2011. We will be working at the dunking booth from 530-700 PM. If you will be in town and are able to help let Stevie Free know. Evan and Steve have been working with the ML on this so thank them when you get a chance. The Freedom Fest will begin at 400 PM and includes a Party in the Plaza at Frisco Square, music, children's expo, Taste of Frisco, FC Dallas soccer match and one of the biggest fireworks show in North Texas.
Monday is the Fourth of July and we will not be having a group run. There are some runs around town so enjoy them with your family or with some other FRC runners. Follow the Race Week Prep Guidelines on the Weekly Workouts page from 7/4-7/10. There is more than just workouts on the guidelines so make sure you look it over...nutrition, clothing, and the night before and day after are on there too. We will resume group workouts on Tuesday the 5th.
Next Thursday 7/7, we will be having a FRC Social Hour at Burger Girl in Frisco. It will begin at 730PM after our 30 minute run at CrossFit. Evan has been working hard at getting this together so ... A. Thank him and B. Show up!
Sundays we will now have a new-member social and recovery run at Coffee N Cream in Frisco. It is located in the Target shopping center at El Dorado and Legacy. The run will start at 700AM and will be anywhere from 30 minutes to an hour...all paces. We had 3 new members last week and 15 runners total. Coffee and good conversation follows the run. Hope you can make it.
This Saturday we will be helping out with the Miracle League of Frisco at the Frisco Freedom Fest 2011. We will be working at the dunking booth from 530-700 PM. If you will be in town and are able to help let Stevie Free know. Evan and Steve have been working with the ML on this so thank them when you get a chance. The Freedom Fest will begin at 400 PM and includes a Party in the Plaza at Frisco Square, music, children's expo, Taste of Frisco, FC Dallas soccer match and one of the biggest fireworks show in North Texas.
Monday is the Fourth of July and we will not be having a group run. There are some runs around town so enjoy them with your family or with some other FRC runners. Follow the Race Week Prep Guidelines on the Weekly Workouts page from 7/4-7/10. There is more than just workouts on the guidelines so make sure you look it over...nutrition, clothing, and the night before and day after are on there too. We will resume group workouts on Tuesday the 5th.
Next Thursday 7/7, we will be having a FRC Social Hour at Burger Girl in Frisco. It will begin at 730PM after our 30 minute run at CrossFit. Evan has been working hard at getting this together so ... A. Thank him and B. Show up!
Sundays we will now have a new-member social and recovery run at Coffee N Cream in Frisco. It is located in the Target shopping center at El Dorado and Legacy. The run will start at 700AM and will be anywhere from 30 minutes to an hour...all paces. We had 3 new members last week and 15 runners total. Coffee and good conversation follows the run. Hope you can make it.
Happy Father's Day
I hope everyone had a great Father's Day. We will be having a Early Marathon Informational Session this Saturday 800AM @ CrossFit. We will discuss the components of a quality training program and how it relates to you. The early program is for anyone running the Chicago, Marine Corp, or San Antonio Marathons. Hope to see you there.
Summer training is almost over...3 more weeks. We have seen amazing transformations from our athletes and cannot wait for the Too Hot to Handle July 10th. If you have a story you would like to share comment below.
Do you have a vacation pic with your club shirt on? Email us so we can post it on the Home Page.
Saturday night @ 830PM will be an unofficial run at Erwin Park. It will be a 5-16 mile run in preparation for a night race in Austin August 7th. Email me rethinkrunning@gmail.com if interested. You will need a headlamp or flashlight for the run.
Sunday morning @ 7AM will be a New Member run from Coffee 'n Creame (Legacy and El Dorado). It will be a 45-60 minute run. All paces are welcome. After the run stay and mingle with club members and learn more about the FRC.
Hope to run with you this week.
Summer training is almost over...3 more weeks. We have seen amazing transformations from our athletes and cannot wait for the Too Hot to Handle July 10th. If you have a story you would like to share comment below.
Do you have a vacation pic with your club shirt on? Email us so we can post it on the Home Page.Saturday night @ 830PM will be an unofficial run at Erwin Park. It will be a 5-16 mile run in preparation for a night race in Austin August 7th. Email me rethinkrunning@gmail.com if interested. You will need a headlamp or flashlight for the run.
Sunday morning @ 7AM will be a New Member run from Coffee 'n Creame (Legacy and El Dorado). It will be a 45-60 minute run. All paces are welcome. After the run stay and mingle with club members and learn more about the FRC.
Hope to run with you this week.
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