Next Workout (4/22/14): Centennial Strands

Centennial Strands

This workout revisits the location of one of the club’s former staples:  the “YMCA Kilometers” workout.  The revised version links together three “strands” of soft path in the park.  The first strand is a 0.4 mile clockwise tour around the new softball fields. Just north of the finish, runners will begin the second strand — a quarter mile stretch that heads off to the northwest.  Finally, runners will regroup and jog to the start of the third strand — a 0.19 mile stretch that curves around the northeast corner of the park, ending near Old Glory.  Runners will then jog back (directly, across fields) to the start of the first strand to begin another set.  Aspens and Birches will do three sets, while Cedars will do two (unless Cedar Leader O’Driscoll cracks the whip!).  Each full circuit involves slightly more than 1 mile of running / jogging.  The rests are informal, and at the discretion of the team leaders, but the following system seems to work pretty well:

Aspen — Go on the 4 minute after the START of the previous interval
Birch — Go on the 5 minute after the START of the previous interval
Cedar — Go on the 6 minute? after the START of the previous interval

Full Workout Distance:  3 circuits x approximately 1 mile per circuit = 3 miles
Rest:  Informal — jog to the next strand, regroup, and begin when ready, or use the system described above.
Strand 1 (0.4 mi):
Strand 2 (0.25 mi):
Strand 3 (0.19 mi):
History:  This workout was run on the following dates –
            4/23/13, 9/17/13, 4/22/14
Records:  Available on Request (Contact PDS :)


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Pyramid completed despite the wind!


Nice work on the track yesterday everybody. See you next week at Centennial Park.

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Yesterday’s workout


Nice centipedes yesterday Vigilante Runners. We are off to a good start.

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Speaking of Running Presentation – Tomorrow at Staggering Ox

This Thursday at 6:00pm at the Staggering Ox, as part of Helena Vigilante Runners Speaking of Running Series, Dr. Jeffery Roush, ND, will speak on a regenerative treatment called prolotherapy/prolozone and, in particular, knee issues. Dr. Roush will discuss knee anatomy and mechanics and common injuries.  Dr. Roush will explain prolotherapy and report on successes many patients have enjoyed.

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Welcome new board members!

On March 3rd, HVR was delighted to welcome two new members to the board:  Rebecca Shaw and Jesse Zentz.  Rebecca had the following to say, “After serving on the board at the Lewis and Clark Humane Society for 5 years, I am ready to try a different endeavor.  The Helena running community is so GREAT!!  I love what we do both on the track, road and trails and also out in the community.”
Jesse is well known not only for his scorching fast times, but for his skills as a sports reporter and his role as a key organizer of the Governor’s Cup event.  HVR is fortunate to have two such  energetic and talented individuals helping to guide the organization.
The board also wishes to extend a hearty “thank you” to Chris Colberg, who is departing the board after several years of service as both a member and officer.  His financial skills (and general enthusiasm!) will be missed, but the Treasurer position will be in good hands as it passes to Ann Seifert.  Ann has considerable bookkeeping experience, both with Crossroads Fitness and Team Great Divide, and has been a dedicated board member since the organization’s beginning.

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Vigilantes heat up the track at MSU Open Meet

On January 17, at the MSU Open Indoor Meet in Bozeman, several Helena masters competed admirably in the 1 mile race against collegiate runners.  They used the race as a tune-up for the 10th annual Montana Men’s Masters Mile to be held on February 14.  Completing the race were:

Jesse Zentz — 4:32 (3rd place in his heat)

Bryan Johnson — 4:52 (another solid performance, as he prepares to duplicate his podium finish from last year’s MMMM)

Aubrey Curtis — 4:52 (first ever indoor track race)

Kyle Strode — 4:58 (sub-5:00 at 50 years of age)

Great job gentlemen!  And thank you to John Smith for the great photography!

Track-Bozeman-Carroll 422

Jesse Zentz on the heals of Helena’s Baird Linke (Carroll) and Butte native Josh Panasuk (MSUB)

Track-Bozeman-Carroll 451

Kyle Strode

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