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Greetings Winter Runners; Week #7

It was a GREAT morning for a run last Saturday. The conditions were  -cold- 35 degrees and 60% humidity and very windy.  I know a lot of you were doing the Anniversary 15k so let us know how your run went.

WELL DONE to the those who made it for the  Wednesday’s Track Session at AHS even though I gave everyone the day “off” due to Christmas Eve.    This Wednesday is New Years Eve and I am not sure we would have much participation before the revelries so let’s officially cancel the Track session.  DO NOT worry, this will NOT become a habit of canceling Track Sessions!    Remember, these track sessions are what is going to make you faster.    It will be tough to get motivated to do them over the winter but they WILL pay off.  If you did the Time Trial, be sure to let me know so I can give you the table for you paces for various distances.  You should start to incorporate those paces in all your training.

We also had a  group of 12 for the Sunday Trail Session on the trails at Rosaryville Park.  It was about 64 degrees and a little windy but the trail was dry  so we had a good run.

Wednesday Track Session -  No Track Session  - hey, it’s New Years Eve! J   There will be a low key, 4 mile run from near City Dock New Years Day.  Shake-out-the-cobwebs run at 9 a.m. New Years Day. There is no starters gun, no starting line, no finish line, it is not a race.
It's going to start from the Hell Point Park this year NOT in the parking lot in front of Starbucks, which got in the way of traffic. There is a route. It used to be through the Academy, but once the numbers grew and they needed (post 911) to do identity checks we changed it. Now we run from downtown, up Main Street to Church Circle, out College Avenue to King George, left to the T intersection and then across the Naval Academy Bridge. Turn around just over the bridge and head back town, this time going straight down King George to gate 1, then right to the city dock. It's about 4 miles.

Saturday Run – 7 am.  (the Poll is better than 2 to 1 to keep the start at 7 am) .  You have a choice this Saturday.  14 miles again for Marathoners/Ultra’s’ and 7 miles for 10Milers/Half Marathoners –or- One (or two) loops of the Columbia Fat Ass 50k (two loops) at Lake Elkhorn in Columbia, MD.  There will be water on our Truman course for those staying closer to home.  Again, I know we are staying at this distance longer than usual, but I want you to build strength during this base-building period.  You will find the longer runs that are coming will be easier.

Saturday Trail Run - For the CFA, we can carpool/caravan from Truman and/or meet at the Benfield Park N Ride by the Severna Park Racquet Club.  PLEASE  RSVP so we can work out the details.   This the same course a number of you did last year; and enjoyed.

Sunday Trail Run9 am.  AHS Trails – for those not doing CFA.

Thoughts of a New Year’s resolution are common this time of year.  Many aspire to improve family relationships, lose weight, or excel professionally.  It is a time where life goals are set for the year.  For runners, goal setting is something not limited to the first of the year.  Goals and resolutions are identified and conquered all year long. Check out how:  http://www.runningtimes.com/Article.aspx?ArticleID=15309

"Running is a big question mark that's there each and every day.  It asks you, 'Are you going to be a wimp or are you going to be strong today?'"

          - Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner

Stay Healthy;


Ron Bowman

c: 410-570-0003

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