1999 Polar Penguin Flight School: Fort Collins

Daily Schedule of Activities

Staff: Coach Roy Benson, John Bingham, Susan Maroney

Thursday, October 6

1:00-3:00 PM Check in, get roommates, keys, heart-rate monitors [HRM's]

4:00 Short run with group [Wearing monitors]

6:00 Dinner

7:00 Welcome, Introductions: Coach Benson

8:00 The Basics of Effort Based Training: Coach Benson

9:00 Understanding Your Training Zones: Coach Benson

10:00 Restful Sleep

Friday, October 7

7:00 AM Group Run with HRMs

8:00-8:45 Breakfast

9:00 Training VS Running: John Bingham

10:00 Setting Your Individual Training Zones: Coach Benson

11:00 Flexibility 101: Bob Anderson

12:00 Lunch

1:30 Developing Your Training Patterns: Coach Benson

2:30 Training Plans for Longer Races: Coach Benson

3:30 Change into "kit" for track workout

4:00 Sample Track Workout / Form Analysis

6:00 Dinner

7:00 Shoe Selection Seminar and Shopping Spree

10:00 Restful Sleep

Saturday, October 9

7:00 Breakfast

8:00 Race/ Camp Challenge

12:00 Lunch

1:30 Women's Running Seminar

3:00 Free Time

6:00 Dinner

7:00 Social time

10:00 Restful Sleep



The Saturday Schedule

is still somewhat iffy.


All events are TBA as of now.


Sunday, October 10

6:00 Group runs: LSD run with "the Penguin"

8:00 Breakfast

9:00 Tawni Gomes: "No More Exuses"

10:00 Coach Pannel: Everything you ever wanted to ask

11:00 Wrap up: John Bingham

12:00 Lunch, tearful goodbyes, copious hugging