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Annapolis Running Digest - December Edition

Annapolis Running Digest

December 2008



Greetings Runners, Cyclists, and Swimmers

This eNewsletter is a compilation of items of interest to the local running community; local race information, accomplishments, and anecdotes from the Annapolis running, cycling, swimming, and triathlon ‘family’.



-   The previously well kept secret of how much ‘fun’ trail running can be is – no more.  The more established trail runs like the JFK 50 Mile run are experiencing the growth seen by marathons and triathlons.  Marathon Running Guide estimates that 403,000 runners finished a marathon in 2007 – an increase of over 100,000 since 2000.  Races that never “closed out” before and had no problem with race day entries are now closing out in days; some in hours.  The popular HAT 50k has become the race de jourSigning up for HAT 50k is becoming THE race for the Annapolis TRI Club, with over a dozen ready to tackle the trails of Susquehana State Park in March. Between the Tri Club, the Annapolis Trail Runners, Moore’s Marines Winter Training Program and other local runners, by my unofficial count we are approaching 35 local are runners making the one hour drive up Rt 95.  As of 30 November, there were 117 entries left.


- Our group will be starting our Sunday Trail runs on Sunday, 30 November and continuing every Sunday in a gradual progression of trail distance, working up to the HAT 50K on 21 March 2009. We will do (at least) one 5 mile loop on the AHS Trails on Sunday, 30 November; then some recovery at Squisito's. You do NOT have to be training for an ultra-marathon to enjoy trail running.  If you want to give it a try, come out and join us – and take a look at the article below in “Training Articles You Can Use” to get some tips for beginner trail runners.  Everyone is welcome.  


-BE CAREFUL OUT THERE -  It was recently reported in the Capital newspaper that the B&A Trail saw 22 arrests in a crackdown.  Sections of the trail used by local runners and many of the Annapolis Striders group runs, have been identified as among the most crime-ridden in the County.


- Imagine the fun of competing with some of the top runners from all over the country in a national championship race, in a world-class facility, in your own hometown! Imagine running your best time ever  for 3000 meters, one mile, 800 meters, 400 meters, 200 meters, or 60 meters -- or competing with athletes of all ages and abilities throwing the shotput and weight/superweight, running the 60m hurdles, pole-vaulting, long-jumping, triple-jumping, and high-jumping (include local world-record-holder Bruce McBarnette).
That's what you can do at the USA Masters Indoor Track & Field Championships, Friday-Sunday, March 20-22, 2009, at Prince George's Sportplex in Landover MD.  The events are open to athletes 30 & over (as of March 20, 2009). Please come and compete, or please help as a volunteer or meet official.
Registration is now open at www.pvtc.org , and you save $15 if you register before November 30.

-         A group of engineers from the University of Washington working on a new type of intelligent shoe that will be capable of real-time gait analysis in an attempt to reduce injury and increase performance for runners. After competing in the UW Business Plan Competition last spring they have decided to move forward with their project and are currently developing a prototype. (more information can be found at www.amtwellness.com) They have created a survey to help direct the development of the prototype (what features do runners want, how would the interface work, etc.) and are looking for runners to complete the survey.  Please take a moment to complete this important survey related to the development of an intelligent shoe capable of real-time gait analysis. Your responses are critical to them. This survey should take 10 minutes or less to complete.


-         TOTAL IMMERSION is rewarding all of their valued customers with 2 special promotional offers. Save $50 (10%) on any Weekend Freestyle Workshop registration and $5 off any TI product purchase using the coupon codes below. Simply enter the appropriate code in the "discount code" field of your on-line shopping cart when checking out. These offers are valid through December 31st, 2008 and apply to web orders only.
WORKSHOP CODE: tiworkshop
PRODUCT CODE: tiproduct
They have also just put the finishing touches on their Open Water DVD, Outside the Box: A Total Immersion Program for Success in Open Water. This title will be available for purchase December 1st. Click here to watch the trailer.




-          Celtic Solstice 5 Mile run  -  Saturday 20 December  Start: 8:30 am Druid Hill Park Stieff Silver Building Parks and People Foundation 800 Wyman Park Drive  Baltimore, MD 21217

-           $12 pre-registered, no premium
$47 pre-registered with premium
$15 race day /$ 50 with premium if available

Online registration: Active.com  http://tinyurl.com/3w2h9q

Race Website:  http://www.baltimorerunning.com/Celtic%20Solstice%20winter%20Page10072008.htm



-Southern High School Girls Basketball 5K Run and 1 mile Fun Run and Walk to be held  Saturday, December 6th at 9:00 am at Southern High School.

Late registration 8-8:30am on race day

Southern High School is located at 4400 Solomons Island Road , Harwood, Maryland

For registration form and more information visit: http://www.southernathletics.org/library/files/SouthernAthletics/files/Southern%20HS%20Girls%20Basketball-5k1.pdf

Race starts and finishes in front of Southern High School in the base parking area in front of the school. It will proceed south on Route 2 to Harwood Road.  Turn right onto Harwood Road and turn left on Lankford Road to the turn around.  This is a fast rolling course.




- Howard County Jingle Bell Run for Arthritis 5K – 6 December, Start 9:00am

  Location:  Centennial Park, Ellicott City, MD

       Event Web site:  http://www.arthritis.org


-         Greenbelt Wright Stuff 5k – 6 December, Start 8:00am.  Where: Greenbelt Youth Center

Event Web site:  http://www.pgrc.org/


-          BRRC Masters 10k – 7 December, Start 9:00am.  Where: Quaker Bottom Road, Sparks, MD.

Event web site: http://www.brrc.com


-         Columbia Metric Marathon & 5K – 7 December; Where: Columbia Town Center, Columbia, MD.

Event web site: http://striders.net;  Register:  http://active.com


-          WRRC Burk Memorial 5K – 7 December; Where: Tahoma Farm Rd and Rt 31; Westminister, MD

Event web site:  http://www.carr.carr.org/~wrrc


-          The 30th Anniversary 15K Run, 8th leg of the Championship Series, is scheduled

            for Sunday, December 14th, 2008 at 10:00 am at Quiet Waters Park in  Annapolis.  

Three ways to register:

(1) Online – use the link from the Striders website http://www.annapolisstriders.org before midnight December 7th 

(2)  Download the mail-in application from the Striders website, and mail it to June Schneider, to be received by December 7th 

(3) Race Day – 8:30-9:45 am.

Note:  Champ Series registrants are already entered and need only to show up and check in.

Entry fee:  Striders free (if you sign up by December 7th); non-Striders $5.00 until December 7th ;

 Race Day $10.00 all runners including Striders.




-         Trail Runs within reasonable driving distance.  I have done most of these or know someone who has so let me know if you have any questions.  By the way, “Fat Ass” refers to trail runs that are very informal, no entry fee, little on course support, but always great runs:

-         Jan 1- Red Eye 50k
Jan 3- PHUNT 50k/Columbia Fat Ass 50k (Columbia MD)
Jan 4- Boyers Furnace 40
Jan 9- JET 50
Jan 17- MMT training weekend
Jan 25- Eagle run
Feb 7- TWOT 26, 50, 100
Feb 14- NEW!! Holiday Lake 50k
Feb 21- Reverse Ring 71

Feb 22 – Hashawaha Fat Ass 50k (near Westminister, MD)
March 7- Seneca Creek 26 & 50k
March 8- buzzards Marathon
March 15- EFA 50k

March 21- HAT 50K
March 28- Terrapin mtn 29 and Bel Monte 50k & 50 Mile


-Columbia Triathlon Association is proud and excited to announce a new event taking place on Sunday April 26, 2009.  The TriColumbia Howard Life Festival will include   running and cycling events and will benefit both the Ulman Cancer Fund and Blossoms of Hope.    The running events will include a 1/2 marathon (with separate starting times for women and men (and a $10,000 cash prize purse) , a 1/2 marathon relay and a 5K.  The courses will travel past many of the Blossoms of Hope tree planting sites.  All Aid stations will have music, water, and Gatorade Endurance.  Finish line festivities include custom half marathon finishers medal, refreshments and food, and complimentary massages.   The running races will have Championchip Timing and custom bib numbers for participants.  The post race ceremony will have unique awards for the overall and age group winners and many exciting raffle prizes.  Special awards will be given to the top fundraisers.     The non-competitive cycling events will include a metric century (62 miles), a 65K (40.3 miles) and a 30K (18.6 miles).  The courses will include many of the rolling hills of beautiful Howard County.    Merriweather Post Pavilion is hosting the event and the Sheraton Columbia Town Center is serving as the host hotel.  Race organizers are working on including a FREE concert at Merriweather for all participants.    Registration for all events is now available and will remain open until the race limits are reached.  To find out more information or to register, go to www.tricolumbia.org

-         For those interested in running the Cherry Blossom Ten Mile Run, mark your calendars to register on-line the morning that this registration opens. Last year all on-line registration slots were filled by mid-day. Be patient with the process as everyone is trying to access it  at the same time. This is a fun event!  On-line registration for the Credit Union Cherry Blossom Ten Mile Run
and 5K Run-Walk opens at 8 a.m. on Tuesday, December 16, 2008.  Registration will take place at:  www.cherryblossom.org


Training Articles



  Training Articles You Can Use:


- “So you’ve completed a marathon? HOW CUTE!!” I saw this comical (albeit cocky) quote on a T-shirt while completing the  Sunmart 50-mile ultra last December, and thought it very true. As a running coach, I’m seeing a growing population of athletes who are looking to push past traditional 26.2-mile marathons and test themselves by going longer”.  Here are some tips for making your excursion to the trails the most enjoyable: 



- Runners cross-train to prevent injuries. so it's ironic, if not unjust, to get injured when cross-training   http://tinyurl.com/5mwqzx



-Considering that the majority of Americans have trouble finding the time or energy to work out at all, let alone train for a grueling triathlon while juggling a C-suite position, it begs the question: How does he do it?  http://www.forbes.com/2008/09/22/endurance-race-training-forbeslife-cx_avd_0922sports.html?partner=email


-         Frustrating as such hunger can be, it's also deeply personal. This is truly a time I should be tailoring food to my palate and nutritional needs and to the finicky demands of my post-workout digestive system.  http://tinyurl.com/3zl6y4      







Kevin Mish and the Social Committee organized a fantastic party with great raffle and silent auction items, live entertainment and tasty food & libations!  The goal of the party was to have fun, bring everyone together after an exciting season, and raise money for local charities and the ATC's Anne Arundel Community College scholarship.  Mission accomplished!


The Rockfish closed the dining room to the public, allowing attendees and the club's band, Transition 3 – Lakin Ducker, Claudia Ducker, and Jeff Carlson – to eat, drink and dance the night away!  Many local businesses raced forward with donations for the auction and raffle including, Lululemon, Easy Street, Azure restaurant, Westin, Charm City Running Co, Fleet Feet of Annapolis, Annapolis Running Co, Bike Doctor, and Robeks.  Slots to the Nation's Tri, Eagleman, Lum's Pond, and NYC were the highlights of the silent auction.  Some of the big winners were Diana Hoffman, Erin Kelly, Wade Hannum, Dan Nellius, Ian Mattice, and Dan Buan.  Be sure to check out the web site for photographs of the event! 


As 2008 comes to a close, the 2009 ATC Board of Directors is getting ready to ring the New Year in with a bang!  There are great things to come and they want your help.  Let them know if you have any input, interest, or comments about the club! 


Welcome the new Board 

President - Mike Berry

Vice President - Ashley Halsey
Treasurer - Steve Varnum
Secretary - Brie German Lang
Director of Operations - Ron Bowman
Director of Community Relations - Diz Keller
Director of Membership - Lise D'Andrea
Director of Race Support - Christian Hazen
Director of Social Events - Kevin Mish
Director of Education - Jenn Bistrack
Director of Merchandising - Annette Mattice
Director of Technology - Jeff Carlson



ABCs of Nutrition - Tuesday, December 2nd, 6:30 p.m. – 8:00 p.m. Eastport Branch Library, 269 Hillsmere Drive/ Annapolis, 21403 Instructor: Sue James, MS, RD, LDN President, Pinnacle Health & Wellness       Sue owns Pinnacle Health & Wellness, LLC, a nutrition and wellness consulting firm whose clients include the Baltimore Ravens, Baltimore Orioles and Johns Hopkins Athletics. James works with athletes at all levels of competition. Goals for this workshop include helping you improve your fitness with a healthy eating plan. Description: Nutrition for healthy holidays and off season workouts will be discussed. If you want to stay healthy and reduce your body fat during the off season, join us for some practical nutrition tips. RSVP to Sue at Sue.James@pinnacle4health.com        Registration Deadline: 12/1/08


Training with Heart (heart rate (HR) monitors, that is!) - Wednesday, December 10th, 6:30 pm – 8:00 pm

Bike Doctor, Arnold   953 Ritchie Hwy/ Arnold, MD 21012 Instructors: Ashley Halsey & Kerri Robbins

 The objective of the clinic will be to teach the use of HR monitors, to explain why using HR is important while training. We’ll discuss periodization and do a field test/baseline test to establish your heart zones/training zones. The duration of the class will be about 1.5 hours. RSVP to Kerri Robbins, karobbins1@comcast.net    The capacity is limited to 15 people, RSVP early if interested!



Periodization - Thursday, January 15, 6:00 pm – 8:00 pm Eastport Branch Library, 269 Hillsmere Drive/ Annapolis, 21403 Instructor:         Eric Sorenson  A time and place to every season…..The biggest mistake that athletes of all sports tend to make is to train the same way most or all of the time.  Periodizing, or breaking your calendar into distinct blocks of specific types of training, allows you to train the energy systems and skills necessary to achieve your best results.  Learn more about how to put together and execute a training plan to have you prepared for your best season ever! RSVP to Sarah Robertson at sarahsr@aol.com








The Annapolis Bicycle Club puts out a newsletter called the Tailwind.  It contains information on local organized rides, cycling apparel shops, and other topics of interest to the recreational cyclist.  The club is approaching 100 members and growing rapidly. 

Club Elections

Wednesday night's club meeting was well attended and resulted in a new, expanded slate of officers:

President Ken Keeler

Vice President Joe Galvagna

Membership Matthew Friedman

Coordination with other clubs: Aden Brown

Items of Interest discussed:

No newsletter editor is currently available, so newsletters will be restricted to

simple email notices such as this one. (volunteers will be welcomed!)

The possibilities of doing more 'Sunday Rides' of a type the club used to run - to

different locations, and of a social 'no-drop' character.

Agreed that our ads should ask new riders to contact Ken or other designees so

we know if we can accommodate their skill level before they show for a ride.

Include information on the expected speeds of rides, so as not to discourage

newer riders who find a ride too fast for them to enjoy.

the possibility of adding more email and web-based interaction. (A bulletin board

is under development, and will be announced before next riding season.)

Lands' End is putting Annapolis Bicycle Club logos on their stuff for free, as long

as you order by 5 December. Maybe an idea for yourself, or for Santa...check

them out at www.landsend.com/business

Club rides

Try one of the classic rides featured in our cuesheets above, come out for our Saturday morning rides (see Tailwind for more information) or join us for one of our special rides listed below. If you want to explore outside the Annapolis area, check out our links to other clubs and rides in the Baltimore/Washington area.

Sunday and Special Rides

ABC Sunday and special rides are featured each month in the Tailwind for ABC Members. Past Tailwind newsletters are available on this site to provide examples of the Sunday and special rides.

Regular Rides

Saturday Davidsonville Rides
Multiple rides; speeds from 12 - 18+ mph. 30+ mile rides. Meet at the Davidsonville Park 'n Ride, Routes 424 & 50 for rides to Deale, Galesville and around South Anne Arundel County. Look here for directions to the meeting location.




We hope you can find everything you need. Annapolis Amblers Walking Club is focused on providing high-quality walks and fun activities - we will do everything we can to meet your expectations.


  President: Diane Messer, email, phone               410-224-0907       

   Vice PresAdele Degnan, email, phone               410-747-7899       

   TreasurerJohn Carolus, email, phone               410-224-0907       

   SecretaryMarie Wiser, email, phone               410-867-7511       

   Publicity: Pat Striffler, email, phone               410-544-5648       

   Trail Master: Bob Schmick, email, phone               410-960-6226    


 Walking Schedule  10/01/08 – 12/31/08 

10/04 Westminister, MD. - Fall Festival - Event - Carroll

10/05 Annapolis, MD. - Oktoberfest - Event - Anne Arundel

10/11 Wheaton, MD. - Brookside Gardens - YRE - Montg.

10/12 Arbutus, MD. - Am. Legion #109 - Event - Balt. Cty.

10/18 Glen Echo, MD. - Town Hall - Event - Montg.

10/25 Milford, DE. - Bicentennial Park - Event

10/26 Rehoboth, DE. - Sea Witch Fest. - Event

11/01 Sykesville, MD. - Piney Run Pk. - Event - Carroll

11/02 Patapsco St. Pk. - Avalon Area - Event - Balt. Cty.

11/08 Dundalk, MD - Renaissance Ctr. - Event - Balt. Cty.

11/15 Upper Marlboro, MD. - Watkins Nature Ctr. - Event - P.G.

11/15 Gaithersburg, MD - Night Wk. Seneca Creek S. P. - Event - Mon

11/16 Easton, MD. - Waterfowl Fest. - YRE - Talbot

11/22 Port Republic, MD. - A.C.L.T. - YRE - Calvert

11/29 Stevensville, MD. - Terrapin Park - YRE - Queen Anne

12/06 Alexandria, VA. - Scottish Fest. - Event

12/13 Annapolis, MD. - Baot Parade - Event - Anne Arundel

12/15 Columbia, MD. - Night Walk & Party - Event - Howard

12/20 Savage, MD. - Antique Center - YRE - Anna Arundel

12/27 Hampden, MD. - 33rd St. Lighrs-Night - Event - Balt. City

12/31 Columbia, MD. - Owen Brown Ctr. - Event - Howard

   Car Pool meets:   Meet across from the Sailboat Bank in Parole at the closed Tam Joines Tire store at 8 AM  (Location may change for that day - it will be emailed to those on the list) It would be nice to e-mail Pat - plstriffler@hotmail.com, Bob -marktim@erols.com, or Jim - fons@verizon.net if you intend to go so someone will wait, but it is not required.  All are Saturdays (unless otherwise noted).  All are regular sanctioned events unless marked YRE.  If two walks are listed on one date it is likely we will go to the first listed although the   group that day can decide differently.




-The Club has again lost the Bay Bridge 10k Run for 2009.  Plans are underway to substitute a 15k in early May in and around the Chesapeake Bay Foundation in Bay Ridge.


- The Nominations and Board Development Committee of the Annapolis Striders has nominated the following slate of officers to be ratified by the membership at the Annual general membership meeting in February.

President: Craig Harrison (repeat)

Vice President for Administration: Will Myers (repeat)

Vice President for Programs and Education: Susan Noble

Vice President for Races: Neal Hinkle (repeat)

Treasurer: Arnie Henderson (repeat)

Secretary: Kathy Hanson (repeat)

Directors, 2009-2011

Bill Caterham

Ross Heisman

Ashley Reed

Evan Thomas

Directors continuing their 2nd year term until 2010:

Bob Cawood

Tom DeKornfeld

Charlie Muskin

Jon Valentine

Susan Zevin



The Annual End of Year Awards will be announced at the Annual Meeting in February 2009. The Awards Committee is soliciting nominations now for the End of Year awards and we want your input!

Deadline: Please e-mail the following information to: Bob Cawood Rcawood@mch-lawfirm.com, Tom DeKornfeld tdekornfeld@yahoo.com Matt Mace mamace@ober.com Susan Noble susanmnoble@verizon.net by January 2, 2009.








"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the grey twilight that knows not victory nor defeat." Theodore Roosevelt


Stay Healthy;



Ron Bowman



c: 410-570-0003

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