It seems like just a day ago we chased the last of winter away. It's hard to believe, but there are only eight weeks to get ready for the big Butler Road Race on June 23.

I'll include in my upcoming columns the Eight Weeks from the Couch to the Starting Line schedule for those who want to begin a running program.

But for those who already run for fun, maybe this is the year to take the step from participant to racer.

Racing implies intent to go faster, not just to run for fun. But going fast can be fun, too, and it's relatively easy, painless and attainable in eight weeks.

This is running, not rocket science. Most training programs include workouts designed to improve endurance, speed and stamina. That means learning to run longer, faster and stronger.

Training plans also include rest and recovery, the time when actual improvement takes place.

•

Endurance. To race the distance, you've got to complete the distance first. During the next eight weeks, extend the length of one of your runs until you are running more than the five-mile Butler Road Race distance. If you're already running that far, extend your long run distance to eight to 10 miles every other week.While you're extending your long run distance, keep in mind the 10-percent rule: Never increase mileage more than 10 percent per week or you risk injury or overtraining.•

Speed. Raw speed is something you're born with. It's too late to pick your parents, but you can train to make the most of the speed you have. Speed training builds strength and lengthens your stride so you cover more ground with each step.You don't have to go to the track to run for speed. A classic road workout includes running fast between utility poles, resting between the next two or three. Be sure to warm up and to stretch before running fast. Stay light on your feet and keep your arms close and moving straight up and back.Hills count as speed work, too, and are a great way to build strength. Run hill repeats or a rolling loop with six to 10 short hills. Run strong and tall up and over the top, then coast down the other side.The fast portion of a speed workout should be done at a pace that raises the heart rate to maximum. Be sure to jog or walk between fast portions to allow your breathing and heart rate to settle to a comfortable level before attempting the next repeat.•

Stamina. It's is the ability to run longer and faster. Tempo runs are like practice races at a slower pace and train your body and mind. Once a week, run a two-mile warm-up, then increase your speed slightly, holding the pace for about 20 minutes. Finish with an easy 10 minutes to cool down.Tempo runs train the body to run efficiently. Concentrate on running with good form. Your body will remember how to run strong and tall on race day.Tempo runs also are a good gauge of fitness level and racing expectation. Don't plan to run the five-mile road race at an 8-minutes-per-mile pace if your tempo runs feel difficult at 10 minutes per mile.•

Rest and recovery. This is the part of you training when the body heals and adapts to the increased stress of the hard workouts. Many runners build at least one day of complete rest into their training plan.If you are just beginning a training program, you may want to take additional rest days. But rest doesn't mean you hit the couch on the off days. Stay active with at least a half-hour of walking or other activity. If you're used to running every day, rest days mean easy running or cross-training.

• <B>Sunday:</B> Brisk walk 10 to 5 minutes.• <B>Monday:</B> Warm up with 5- minute brisk walk. Run 30 seconds, walk 90 seconds; repeat for total of 20 minutes. Cool down with 5-minute walk.• <B>Tuesday:</B> Rest or walk 10 to 15 minutes.• <B>Wednesday:</B> Same as Monday.• <B>Thursday: </B>Rest or walk 10-15 minutes.• <B>Friday:</B> Same as Monday.• <B>Saturday: </B>Rest or walk 10 to 15 minutes.

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or www.runpa.comSaturday, 9 a.m.: Roundup Rerun 5K, Delmont. 724-834-4070 or www.salemdelmont.orgSaturday, 9 a.m.: Monessen 5K, Monessen. Fast downhill, point-to-point course with bus transport to starting line. 724-684-4240 or mcra@quixnet.netSaturday 9 a.m.: Law Day 5K, Erie. Starts at Erie County Courthouse, benefits homeless and Erie Road Runners Club Scholarships. 814-459-3111 or markr@erie-runnersclub.orgSaturday, 10 a.m.: Y Not Run 5k, Grove City. 724-458-9781 or www.grovecityymca.orgSaturday, 10 a.m.: Spring Fever 5K and 10K, Willow Grove. Also health fair. 215-443-6090 or Jackie.duamie@navy.milSaturday, 10 a.m.: Leukemia and Lymphoma Society Team in Training info meeting, Wexford. Held at Panera Bread at Pine Tree Shoppes. 412-395-2879 or www.teamintraining.org/wpamSaturday 10 a.m.: Parents Place 5K Walk-Run, Morgantown, W.Va. 304-291-3646 or hgbw@adelphia.netSaturday, 5 p.m.: Adopt a Race 5K, Buhl Park, Hermitage. petevila@hotmail.comSunday, 1 p.m.: Tudek 5K, State College. Mostly flat run benefits United Way. 814-883-8717 or mug3@psu.eduMay 2, 6 p.m.: Leukemia and Lymphoma Society Team in Training info meeting, Butler. Held at Panera Bread, Butler Commons. 412-395-2879 or www.teamintraining.org/wpamMay 5, 8 a.m.: Flying Pig10K, Cincinnati. Also 5K at 10:15. Part of marathon weekend festivities. 513-721-7447May 5, 10 A.M.: Run Dock to Lock 5K, Rices Landing. Benefits Greene County Summer Day Camp. 724-627-5541 or arinehart@alltel.netMay 6, 6:30 a.m.: Flying Pig Marathon and Half Marathon, Cincinnati. 513-721-7447May 9, noon: Marine Corps Marathon. Online registration begins for popular Oct. 28 event in Washington, D.C. www.marinemarathon.comMay 13, 8:35 a.m.: Race for the Cure 5K, Schenley Park. The biggest run-walk in Pittsburgh. Register online and skip packet pick-up. 412-342-0500 or www.komenpittsburgh.orgMay 19, 9 a.m.: NexTier Junior Bank Board 5K Race, Butler. Run through Alameda Park benefits United Way. 724-214-5844 or www.jbb5krun.comJune 23, 9 a.m.: Butler Road Race 5 Mile and 2K, Butler. Get ready for the big race. 724-282-7977 or frankom@zoominternet.net

<B>Deloitte 15K, April 14:</B> John Brockenbaugh, 1st Overall M, 55:54; Courtney McKay, 1st Overall W, 1:06:03; Christopher Bloch, 2nd 45-49 M, 1:12:44; Ashley Brooks, 2nd 20-24 W, 1:14:56; Sharyl Relic, 1st 45-49 W, 1:15:05; Melissa Richey, 3rd 35-39 W, 1:26:10; Dianne Brooks, 1st 55-59 W, 1:26:20; Stacy Juchno, 1:19:17; Jason Richey, 1:23:27; Kevin Black, 1:24:40; John Dannhardt, 1:26:06; Ron Hartle, 1:26:44; Christopher Raible, 1:34:02<B>Deloitte 5K, April 14:</B> Carl Hildebrand, 1st Overall M, 18:06; Hillary Boxheimer, 1st Overall W, 20:22; Gary Golebiewski, 2nd 40-44 M, 24:38; Jennifer Cadamore, 3rd 40-44 W, 26:21; Matt Troyka, 21:58; Aaron McKinney, 25:59; Heather Wirtz, 29:21; Ryan Wirtz, 29:21; Brian Erdahl, 30:40; Taylor Van Dyke, 59:52Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone or fax: 724-352-4395. Email: bigp16@connecttime.net