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Greetings Winter Runners; Week #10

It was a GREAT morning for a run this past weekend – a bit nippy at 3 degrees, but everyone dressed properly and earned the right to say “nanny-nanny-boo-boo” to all of you who wussed out and opted for the gym –or- worse, slept in J.  Well done to those who ventured into new territories – and broke down one more self-imposed limit – “its too cooold”.

Wednesday’s Track Session at AHS was a little chilly but at least it was not raining. I brought the Race Clock to help with the splits.  It worked out well.  We have always had enough ambient light to see while running; no concerns about pot holes, or objects in our path;  but the clock will make it easier to monitor pace.

We also had a good run on the AHS Trails Sunday at 9 am.  It was about 30 degrees warmer and a good ‘depletion run’ for the day after a long run – easy, comfortable effort on a forgiving surface – good coffee and discussion after also. 

Attached is a photo of the AHS Track group this week.  Atticus enjoyed the company.  The other two are of the Saturday morning group BEFORE starting the run, and of Barbara right after finishing her long run Saturday – frosted over glasses and icicle eyelashes and all J

- Would you be interested in an organized bus trip to do a Marathon and/or Half Marathon? There is interest in an organized bus trip to a marathon, most likely in the late spring or in the fall. To be cost-effective, the destination marathon and/or half marathon, should be within about 500 miles with about 20 people signed up.  We have done this before to Steamtown Marathon and it was GREAT fun – Leave the driving to someone else and get discounted lodgings!  Races in the mix so far are: Steamtown, Flying Pig – Ohio, Philadelphia, and Richmond.  If this sounds like fun, go to www.bluepointtiming.com , select ‘Polls’ from the right column and indicate your race preference.   Let me know if you have any questions.

- We are putting a team together to go to the Wild West Relay 7-8 August but need two more people, male or female, to complete the team.  The relay covers 200 miles from Fort Collins to Steamboat Springs Colorado by teams of 7 to 12 members.  Check it out at http://www.wildwestrelay.com  and if you are interested in joining the adventure, contact me at lynnron1@comcast.net

Wednesday Track Session -  It’s tough to get out there, but it works!J  This Wednesday at AHS at 6 pm we will be doing 10min of :30 run x :30 rest and 4 x 100.

Saturday Run – 7 am.  16 miles for Marathoners and Ultra runners; 7 miles for Half Marathoners.  Try do the last 3 miles at race pace. Okay, how about from the Arundel Signs Water Stop to the top of Momma Bear?   It should feel a little uncomfortable at first but more natural toward the end.   This is an important aspect of getting your body to adapt to a higher intensity (pace)  when it is already tired.  It will help reduce the “fade” toward the end of a hard race – like the last 10k of a marathon.   Just make your mind up to JUST DO IT J

Sunday Trail Run9 am.  AHS Trails – for one or two loops.  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. If you are up for some cool down laps, join us with the New Year Beginning Runners on the AHS Track at 11 am.  I know they would love to hear encouragement from others who have “been there, done that” trying to get started running.

I just read a new study at Stanford University School of Medicine in California says exercise is good for older people. The results show that older people live longer and have fewer health problems compared to people of the same age who do not exercise.  The study involved a group of more than 300 runners over the age of 50 were tracked by Stanford University Their average age was 58 and most had been running for about 10 years. Now they are in their 70s and 80s. They were compared to a control group of non-runners.  The leader of the study, Dr. Eliza Chakravarty says older runners are better able to fight off illness like cancer and less likely to die from a heart attack. "What this shows is that the runners had a very low death rate compared to the controls, where it increased over time," she said. "And by the end of the study the runners had half the mortality rate that the controls did."  Dr. Walter Bortz is a longevity expert who says regular exercise is the key to better heath later in life. "Exercise is the treatment for everything. You just go right down the list of things that are killing us and maiming us and costing us money, and physical fitness is the answer to every one of them," he stated.

Look at your early Saturday morning runs when it is cold, raining, hot, or uncomfortable remember – you are not only giving yourself the best ‘gift’ possible but you are giving your family and friends something priceless – yourself; for longer and better.

"Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings to us, but by the attitude we bring to life."  Anon.

Stay Healthy;


Ron Bowman

c: 410-570-0003

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