Support
Our Local Runner
The UCC’s has their virtual 100k Run – we have the real deal! We have our own Bob Holland who will run a total of 100 miles during the month of July! Maybe you would like to run with him – or maybe not – but what you can do is pledge to support his efforts to collect pledges for our UCC Conference for going the distance.
Follow Bob's progress as he runs 100 miles during the month of July - check out his training schedule - plan a fun run (or walk) with Bob - pledge to support the miles!
· Checks can be made out to the Community Church with a notation in the memo line: “100 Mile Run”
· Leave your 100 Mile Pledges in the offering plate or mail to the Community Church at P.O. Box 579, Sebastopol, CA 95473
· See training notes and schedule below to follow Bob's progress or to join him:
I do several types of training runs - some are an easy run (e/r) and are usually after a footrace or a hard run (h/r) or track workouts (t/wo) – I do the track workouts for speed. “Use it or lose it” as the saying goes! Days off (d/o) are either after a hard run or a race or after a couple of hard workouts (w/o). For races and track workouts I do a 1 mile warm up (w/u) and a 1 or 2 mi. cool down (c/d). A cool down is to help keep the muscles from getting too stiff for the next day.
| Date | Description | Miles | Total Miles |
| July 1 | Easy 6 mile run on Joe Rodota Trail @ 8:30/mi pace. Had track workouts on Tuesday, so I did an easy work out today. |
6 |
6 |
| July 2 | Another easy run of 3 miles 8:30/ mi. (e/r is usually at 8:30/mi. pace), as I am running in Kenwood Footrace on Saturday, July 4 | 3 | 9 |
| July 3 | Day off - tomorrow is the Kenwood Run | ||
| July 4 |
Race day. 7:30 am is start of race. There is a 10K (6.2 mi.) and a 3K (1.9 mi.). I am doing the 3K and will let you know my time after the race. 1 mi. w/u and 2 mi. c/d. 5 mi. Time for this race: 13:44 First Place in Bob's age group! Bob tweaked his hamstring and will need to rest up for the next few days... |
5 | 14 |
|
First Week Total: 14 miles |
TOTAL MILES: 14 | ||
| July 5 | rest due to injury | ||
| July 6 | rest due to injury | ||
| July 7 | rest due to injury | ||
| July 8 | 6 mile run on the Joe Rodota Train | 6 | 6 |
| July 9 | Day off | ||
| July 10 | 6.5 mile run at Annadel | 6.5 | 12.5 |
| July 11 | 6 miles on the Joe Rodota Tail | 6 | 18.5 |
| July 12 | 3 miles run on Barnett Valley Road | 3 | 21.5 |
| July 13 | 4 miles at Ragle Ranch Park | 4 | 25.5 |
| July 14 | track w/o @ Analy HS 1mi. w/u; 4-800s; recovery of 1 lap after first 3 - 800s plus 1mi. after last 800. 4 3/4 mi. for w/o including recoveries | 4.75 | 30.25 |
|
Second Week Total: 30.25 miles |
TOTAL MILES: 44.25 | ||
| July 15 | 6 mile run at Spring Lake | 6 | 6 |
| July 16 | 3 mile run Barnett Valley Road | 3 | 9 |
| July 17 | 7 mile run at Annadel | 7 | 16 |
| July 18 | 4 mile run on the Joe Rodota Trail | 4 | 20 |
| July 19 | 5 miles Analy track w/o | 5 | 25 |
| July 20 | 3 mile run at Laguna | 3 | 28 |
| July 21 | Day off - track meet tomorrow! | ||
|
Third Week Total: 28 miles |
TOTAL MILES: 72.75 | ||
| July 22 | No track meet as planned - the hamstring is still a problem | ||
| July 23 | rest due to injury | ||
| July 24 | rest due to injury | ||
| July 25 | 3 mile run on Barnett Valley Road | 3 | 3 |
| July 26 | 3 mile run on Barnett Valley Road | 3 | 6 |
| July 27 | 5 mile run on the Joe Rodota Trail | 4 | 11 |
| July 28 | 3 mile run at Ragle Ranch Park | 3 | 14 |
| July 29 | 6 mile run at Spring Lake Park | 6 | 20 |
| July 30 | 2 mile run at Laguna | 2 | 22 |
| July 31 | 6 .5 mile run at Annadel | 6.5 | 28.5 |
|
Fourth Week Total: 28.5 miles |
TOTAL MILES: 101.25 | ||
Yes! I want to support Bob Holland’s pledge to run 100 Miles for the UCC Conference.
· Checks can be made out to the Community Church with a notation in the memo line: “100 Mile Run.”
· Leave your 100 Mile pledge in the offering plate or mail to the Community Church at P.O. Box 579, Sebastopol, CA 95473
Name____________________________________________________________
Here is my pledge of $_____________ to help Bob run the distance for UCC.
