Welcome to our second year of Moore’s Marines Winter Training Program.  This program started when runners participating in the FALL Marathon Training Program successfully met their goal and were faced with the “now what” syndrome, -or- did not meet their goal due to injury or ‘life’ getting in the way, -or- were just looking to maintain their fitness over the winter and preferred the company of others.

Whichever category you fit into – WELCOME, it’s going to be a great adventure J

Most of you are ‘graduates’ of past programs and are familiar with the way we do things.  For those new to the Program:

-          Group runs will be Saturday morning departing Truman Park N Ride at 7 am.

• Inclement weather policy; “Ron’s Rule #1” – you always show up.  You will find that conditions may be daunting when you wake up but are less so when you arrive, or get better during the run.  Of course common sense should prevail and if things are obviously going to be really – really bad, I will email everyone Friday evening.  Of course, that has happened very, very rarely in the past 25 years.  We did our run during hurricane Hanna a couple of years ago.

-          We will do Track Sessions at Annapolis High School starting at 6pm.  This may vary a bit depending on lighting and weather.

-          I will send a Weekly Update by Wednesday early afternoon each week to summarize the previous week’s run, track and long; and to give details on the upcoming Wednesday track workout and Saturday long run.

-          There will be water, Gatorade, and energy gel (when available from sponsors) every 2 miles.

-          There will be a Discussion Session at the Westfield Mall Food Court following the run on Saturday and at Squisito’s after the Track Session.  This is when I and Guest Speakers will cover topics from: Shoe/apparel selection, Stretching, Massage, Chiropractic support, Nutrition, Imagery for Distance Runners, Running Technique, Strength/Core Training for Runners,  Heart Rate Training and many others; including any that you would like to hear – just let me know.

-          - run at a comfortable conversation pace. This is not a race. I do not want to see anyone running alone. One of the biggest benefits of training with a group is building friendships - that will last forever.

-          I will help you get started, but you need to be outgoing; introduce yourself to those running about your pace.

-          - DO NOT bunch up! No running 3 abreast. The local traffic is pretty used to seeing runners on our route but you DO NOT want to challenge a car! The coaches WILL chastise.

-          - Be respectful of the Water Stops; use the trash bags. The Water Stop Captains get up early to put out the water and stay late to pick it up - give them a break.

 Attached is the schedule we will be using. Let me know if you have any questions on it.   It will change as I see how everyone is progressing.   I intend to put it up on our website eventually.  Eventually, not everyone will be doing the same distances, since we have 10 Mile, Half and Full Marathoners, and Ultra Marathoners, and some just doing maintenance training.

If you are not already, I would like you to start keeping a log of your workouts.   I encourage you to use Running 2 Win at  http://www.running2win.com/teams and sign up for team ‘Traditional Moore’s Marine’s Marathon Training Log’.  It is a very complete site for tracking everything you need to monitor your progress – make sure you are on track to meet your goal, AND to avoid injury by ‘seeing it coming’.  I will be able to monitor your Log entries and will offer guidance.  I will give as much individual coaching as I can; but I do offer individual coaching at a much more specific level if/when you are ready to go to the next level.

 If you are not familiar with the route(s) we will be training on you can see them in detail at  Go to: http://profile.mapmyrun.com/RonB

 This is a very informal and social program.  You will find, and I encourage, running partners and friends among your group.  You will find I am very approachable so do not hesitate to come to me with any question, concern, of curiosity that might come up over the next months.

 I would like each of you to let me know by Reply Email what your goal is for the program.  Whether it is a particular race, a ‘Spring race’, or a higher level of fitness.  This will help me determine the course of the training.

 We will have other very qualified, RRCA Certified Coaches to assist in your training.  Lara Mish and Erin Fener are graduates of the Program who went on to get their coaching certification, and are now helping me help you meet your goals – use them, they like it :-)

Wednesday Track Session - Tomorrow, Wednesday, I will not be at the AHS Track Session due to the End of Year Annapolis Triathlon Club Party – can’t miss that J  Do not feel like you have to miss a training session just because I will not be there, although there will be VERY few that I miss (two over the last 8 years); there will be other group members to do the session with.

 Saturday Run – 7 am with Coach Lara.  I will be two hours into the JFK 50 Mile run by that time J Think positive thoughts for me.

 “Taking on something like training over the Winter does not build character; it reveals it.  You will learn more about yourself in the next few months than probably any time in your life. It really is a "great adventure";- embrace the ride.”

 Stay Healthy;

Ron

Ron Bowman

BLUEPOINTTIMING.com

410-573-1929

c: 410-570-0003

Training plan for 2008 is available HERE

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Posted by Steve Carton on November 19, 2008 10:57:00 AM EST #