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Greetings Moore's Marine's Marathon and Half/10 Mile Training Groups


Greetings MOORE’S MARINES Marathon and Half Marathon/Ten Mile Training Runners;

-Last Saturday's 18 mile trail run at Lake Elkhorn and Savage Park was another nice day .  We had good conditions; 69 degrees up to 74 degrees with 60% humidity.   It was a day for some firsts as many did their first trail run AND set a PR (Personal Record) for their longest run ever.   Well Done to Melana, Rose,  and Kim.  There was a slight hint of Fall was in the air and we enjoyed a little off trail – trail running.  (What “Trail Closed” sign?).  The run should have been a good effort by everyone; enough to know you were tired and just as glad it was over, but not tongue-dragging, white-eyeballs, tough.  The down-side (he says) is that you have not had the "opportunity" to experience and train in a variety of conditions - rain, wind, heat, etc so you will be ready for anything Mom Nature might throw at you on race day - but there is still time :-)   I understand Marsha and Sandy had great times (in all sense of the word J ) at the Virginia Beach Half Marathon.  WELL DONE!

-The Wednesday Track Session at Bates was a good effort by all.  The Yasso 800’s can seem tedious after doing 400’s and 200’s but they more accurately reflect the ‘pacing’ of a long distance runner.

- It is time to remind everyone that the roads do NOT belong to you.  As runners, you have a responsibility to be aware of your surroundings, and that includes traffic.  I know the tendency is to focus 10 feet in front of your feet when embracing Papa Bear hill (and the others) but you cannot be oblivious to cars ahead and behind you.  Expecting them to slow down for you because you are tired reflects poorly on you AND every other runner that motorist will come across.   If we are to keep the good will most of the locals toward our using Rt 450 and the other roads, we have to do our part and respect their right to be there as well.

- Pay attention how your body adapts to the changing season - and log it!   For many of you, this will be your first Fall of endurance running so you want to add to your base of knowledge so you will be better prepared NEXT Fall.  For me, I know the season is changing to Fall because my resting heart rate goes up  2 to 3 beats.  Most of you should notice a slight drop in resting HR because the cooler nights are a little more restful.  I (and a lot of others) experience the same resting but it is offset by the increase in HR due to the 'blooming' of ragweed, molds, and other Fall allergens that affects asthma.  I've learned that I have to take a little more time warming up the lungs on a cool morning, and be extra careful about carrying my inhaler.  For you, it may be more about not mistaking the cooler weather, thus less dehydration, for a 'sudden' increase in fitness - which you then tend to go out and blast through a couple of workouts and wonder why you get injured or catch a cold.  The key is to STICK TO THE PLAN.

It is important, not only in marathon training, for you to know that you are a 4 (or 5) speed 'vehicle' and not just a 2 speed 'vehicle'  (Marathon pace and Stop).   You have heard the announcers describing a race where a runner  "went into another gear".  You need to know not only that you HAVE other 'gears', but that you can change (shift) gears without blowing up or getting hurt.  Marathon 'gear shifting' is not  like 5k 'gear shifting'.  In a marathon you may take MILES to shift gears.  With 30,000 of our closest friends running with you at MCM there will likely be a lot of shifting gears.   You want to keep it to a minimum, but you need to know you can do it when called for.  

- A trick I use occasionally is to use my tempo run to test my 'gears'.  I will start off with the obligatory slow warm up until my legs feel fluid, then alternate picking up the pace and seeing how close I can come to a 8 min/mile pace (for example), hold that for 5 min (whatever time, but not long), then try to adjust to a 9 min/mile pace and see how close I can come by feel (before looking at my GPS watch pace readout).  Then go back and forth between my natural (i.e. slowing, as the years go by) range between 7 min/mile and 10 min/mile.   If I have a Ultra coming up, I may make the range between 9 and 12 min/mile.

-  MARATHON GROUP - THIS SATURDAY, 6 September, will be another 18 mile run.  I will not be with you L . I will be scoring the Hughesville MD.10k/5k but I will try to make it back for the Food Court Discussion.   START at 6:00am.  I think we still have a couple of weeks before we need to start later due to darkness.   Do the Pinedale up/back, then out Rt 450 to Staples Corners (7 ½ miles) then turn RIGHT onto Davidsonville Rd (Rt 424) and go to the 8 Mile Water Stop.  It will be near a tree just past the entrance to Crofton Park.   Come back the same way without the Pinedale up/back.

- HALF-MARATHON/TEN Mile GROUP -  You have been doing VERY well and you are coming off a great A-10 and/or Virginia Beach Half Marathon.  You have reached the end of the Training Schedule but I hope you choose to continue your training and find another goal.   If you will be joining us, do 8 miles.  Go straight out to the 4 Mile Water Stop and back, no Pinedale.  Pick up the pace for the last 2 ½ miles, starting at the top of the hill just before the 2 Mile Water Stop.  Not too much, just 15/20 sec per mile.

 -TRACK SESSION - Wednesday  at 6:00 p.m. at AHS track.  The construction is complete, hurrah!  We will do 6 x 800’s.

-For those doing NEW YORK MARATHON, here is the modified training schedule for you;

                  NYCM                   MCM

Oct 11       22                             22

Oct 18       16                             10

Oct 25       10                             :30

Nov 1       :30                            easy 5 or 10 miles

 -Conditions are expected to be about the same as last week; mid-70's at the start and dark for the first mile or so, getting warmer with lower humidity.  Base your level of effort on how you felt last week AT THE END.  If you were whipped, take it a little easy during the middle miles.  If you finished feeling strong - hey - don't mess with it - that's what you are looking for! 

- One thing I do want you to work on for this, and the rest of the training, is Water Stop Time Management.   You have gotten used to casually, slowing down and rolling into the Water Stops, chatting a bit while you (or someone else)  pour water.  Three or four minutes later, you roll out of the stop and gradually work yourself up to pace.  Well, if you keep track of your water stops as if they are laps, you can go back and see how much time you spent at water stops.  For nine water stops (for our 20 milers) most of you will spend between 20 and 30 minutes.  REMEMBER, during the marathon, the clock keeps ticking.   Start paying attention to how long you spend at a Support Stop.  A rule of thumb is to keep it about one minute.   This does NOT mean RUSH through, but just to be aware.  Think ahead of what you will need; get it, and get out.  If/when you feel the need to rest a bit, walk out of the stop for a bit.  

-Here is a link  to an interview with Deena Kastor after she injured her foot in the Olympic  Marathon and had to drop out.  I hope it shows you that endurance athletes, fast , slow, young, old, man or woman have more in common than most think – we all share the need to pay attention to our bodies:  http://www.flotrack.org/videos/coverage/view_video/234057/72227-deena-kastor-after-marathon-injury

-SAFETY TIPS – The Executive Director of the RRCA sent this reminder to the running community: Dear Running Leaders,
Today, while reading the Washington Post, I was reminded about the importance of continually sharing the RRCA Running Safety Tips.  The following is an excerpt from the news article written by Dan Morse, Washington Post staff writer:"A 30-year-old jogger was raped Monday night after being pulled into a wooded area of Rock Creek Park just south of Kensington, marking the second time in the last week a Montgomery County woman has been taken into woods and sexually assaulted, police said. Investigators are examining whether the events are related, but thus far have found no evidence to that effect. In the most recent incident, the 30-year-old started her run about 7:45 p.m., wearing a portable music player. As she jogged along a footpath in the area that crosses under Connecticut Avenue, just north of the Beltway, a man came up from behind and grabbed her. After the attack, she was unable to find help from passing motorists, so she walked home to Kensington, and was driven to a local hospital, where she was treated for the assault and trauma to her face, neck and shoulders, police said. She remained hospitalized today."  Our sympathies go out to this women as she recovers from this traumatic incident.  As a result, I implore everyone in the running community to email their members or email event participants and remind the ever growing number of runners to practice safe running which includes leaving the headphones at home. The RRCA offers a variety of running safety tips that can be found on our website.  We encourage RRCA members and the running and fitness media to circulate these safety tips in newsletters, on websites, in print, radio, and visual news broadcasts as widely and as often as possible. Sincerely, Jean Knaack

- MY THOUGHTS:  I don’t think we should put all of the emphasis on headphones.  I think it is much like training wheels for your 4 yr old does not ensure he/she will not fall.  It is not necessarily about the headphones but about being aware of your surroundings.  I try to instill the idea of ‘listening to your body’, but you have to be like the pilot who constantly scans the horizon (your surroundings) then the instruments (your body).   We all know we can get engrossed in our thoughts of resolving the world’s problems, working through family or work issues, whatever, that we forget to pay attention of what is going on around us.  THAT is when we can get into trouble – with a car, a bike, a stalker, or a curb we trip over.  BE  AWARE OUT THERE!!

"You know a dream is like a river, ever changing as it flows.
And a dreamer's just a vessel that must follow where it goes.

Trying to learn from what's behind you and never knowing what's in store makes each day a constant battle just to stay between the shores.

And I will sail my vessel 'til the river runs dry.
Like a bird upon the wind, these waters are my sky.

I'll never reach my destination if I never try,
So I will sail my vessel 'til the river runs dry.

Too many times we stand aside and let the water slip away.
To what we put off 'til tomorrow has now become today.

So don't you sit upon the shore and say you're satisfied.
Choose to chance the rapids and dare to dance the tides."

(Extra credit for anyone who can tell me who the author is :-)

Stay Healthy;


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