It was a GREAT morning for a run last Saturday. The conditions were  -cold- 35 degrees and 60% humidity but only a breeze.  The feedback I got was there was a good sized group from Truman Park N Ride; which I could guess from the amount of water used at the 2 Mile Stop. 

We also had a good group representing Annapolis at the Howard County Striders Columbia 50k at Lake Elkhorn. Most of the group, Jeremy, Myles, Jane, John Curley, Kevin Mish, John D., Christian, Craig (hope I did not miss anyone) opted for one loop of 15 miles then adding a few more miles around the lake.   Jim LeClare worked through one loop with John D. and then blazed the second loop to finish in 6:12!   Rene had to get over a few “butterflies” about going the second loop but gave it a shoot and finished her FIRST ultra – and was dragging me along for the last few miles J  She did great, learned a lot about herself, and had a good time.

Wednesday Track Session -  Back at it, Folks!J  This Wednesday at AHS at 6 pm we will be doing 3 x 1200 (3 laps) at Threshold pace and 4 x 100 at Econ pace.

Saturday Run – 7 am.  10 miles for Marathoners and Ultra runners; 5 miles for Half Marathoners.  This is a drop back week but I want you to do the last 3 miles at race pace.  It should feel a little uncomfortable at first but more natural toward the end – except for Papa Bear, of course J

I will not be here for the Saturday or Sunday run as I will be in Orlando for the Disney Marathon Sunday.  Send positive thoughts my way; and I will be thinking of all of you.

 Sunday Trail Run – 9 am.  AHS Trails – for one loop.  This should NOT be a tempo run.  You ran long on Saturday and do not want to overdo it Sunday, even if it is on the trails.

Now is the time you should be spending time laying out your training and racing plan for 2009.  There are many variable to take into account – family, job, vacations, etc.  A lot of choices to make – do I want to do the Strider Champ Series, do I want to do it HARD; the answer WILL affect your plan for a marathon.   Here are some tips that echo what I have told you before, but hearing from the best will hopefully solidify the message:

http://tinyurl.com/a4om2z

Here are a couple of  articles on injury that Paula Carrigan has experience with .  She used to do a similar thing to herself when she worked in a neurophys. lab and had access to stim. equipment. 

http://www.runnersweb.com/running/RunnersWeb_External_Links.html?

http://www.columbiamissourian.com/stories/2008/12/21/contraption-might-work/

" There is nothing more difficult to take in hand, more perilous to conduct, or more uncertain in its success than to take the lead in the introduction of a new order of things....but nothing is more thrilling.

Niccolo Machiavelli"
         

Stay Healthy;

Ron

Ron Bowman

BLUEPOINTTIMING.com
410-573-1929
c: 410-570-0003

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Posted by Steve Carton on January 5, 2009 12:06:00 PM EST #