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Long Run at Rothrock

My long run was done on the mountain roads of Rothrock State Park. At the start of the run the temperature was in the low 30’s and I was bundled up as if it were below zero. Luckily I warmed up quickly throughout the first several rolling miles. Then it was time for the first…

473 Float

It was a Saturday afternoon with perfect weather, although a storm was fast approaching, when we headed to the mountains for the workout. Lesley, Devon, and I met Artie, Rebecca, and Tim at Whipple Dam in the heart of Rothrock State Forest. If you have never been, I suggest you go. The setting is absolutely…

The Krush Program

We have been using the phrase “Krush Program” a great deal in recent entries. Hopefully it reminded everyone of the classic film from 1985, Krush Groove. I am sure many of you are wondering what exactly is this specific program. Well today is your lucky day, so pay close attention as Artie gives us a…

Explosive Recruitment

Before one of the workouts I was able to grab a few minutes of Artie’s time and we discussed what he was incorporating into the Krush Program to make Rebecca more explosive. Rebecca’s broken arm forced Artie to make adjustments not just to the running schedule, but all of her ancillary activities that support and…

Meet Tim Murphy

Artie wanted to make sure Rebecca was getting everything possible out of each workout so he figured he should enlist the help of a workout partner. By adding a training partner to the mix, Rebecca would be able to share the pacing duties with someone and Artie would be able to keep his eyes focused…