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Annapolis Running Digest, January 2009

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’.


- A special “Shout – Out" to George Swartzbaugh.  George has been very active in the running community for many years.  He was the Race Director for the Cherry Pit 10 Mile run.  George has been in Afghanistan for almost 4 months and has a little less than 45 days to go. He is a member of the Navy Seabees (Construction Battalion) and the unit was activated in June 2008.  Following 3 months training in Gulfport his unit was deployed to Afghanistan.  He says he continues to run and at 5000 feet above sea level his first 2-mile run felt like he had smoked a carton of Camels.  He says he is getting used to the altitude and plans to run in the Cherry Pit 10 Mile Run.  I know I speak for all when I say “Thanks for all you do, George, and we look forward to seeing you back on the roads”.

- The Sunday Trail Runs are going strong and have extended to Saturday mornings as well.  The runs are a gradual progression of trail distance, working up to the HAT 50K on 21 March 2009. We are doing (at least) one 5 mile loop on the AHS Trails on Sundays at 9:00 am, with some recovery at Squisito's. You do NOT have to be training for an ultra-marathon to enjoy trail running.  Everyone is welcome.  

- There will be a second seminar on Trail Running on Thursday 5 February at 7 pm at the Annapolis Bike Doctor,  160C Jennifer Rd, Annapolis, MD 21401.

- We will be doing a practice Trail Training Run on the HAT course on  Saturday 7 February.  The intent will be to do one loop to give you a good perspective of the course, slow and easy;  no drops.         

- Please RSVP for either or both events to ron@bluepointtiming.com so we know who to expect

- 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 at ron@bluepointtiming.com

- The Annapolis Trail Runners have a team going 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


- SOUTH RIVER GREENWAY: If you are reading this newsletter, you most likely have more than a passing interest in our immediate environment and the opportunities it gives us to do the things we love.  Anne Arundel County sponsored an event on 22 January that featured information on South River Greenway land and water conservation efforts. There were breakout sessions with resource protection specialists; real estate and tax planning professionals; funding organizations; and interested public organizations interested in use and participation opportunities – Mountain Bikers, Equestrian Groups, Bird Watchers, TRAIL RUNNERS, Boy/Girl Scouts, were a few represented.   I brought back MAPS and ACCESS POINTS for accessing local trails.  We have the opportunity to work with MORE (Mid-Atlantic Off-Road Recreational Enthusiasts) to provide County officials trail mapping and use information simply by USING THE TRAILS.

- I will be posting the maps so everyone interested can do EXPLORING.  I will start organizing these EXPLORATION RUNS so through this newsletter and through the Annapolis Trail Runners forum – http://sports.groups.yahoo.com/group/ATRunners/

The GPS data we gather will be combined with other groups to develop a network of trails that will eventually connect from Broad Creek (trails behind AHS), through Water Works Park (at the bottom of Katcef Hill on Rt 450), across the Crownsville Hospital grounds, and north to New Cut Road.  This will dovetail the ongoing WB&A Trail development that will eventually connect with the B&A Trail network.  COOL, HUH!!?

I am psyched about this project and I hope enough of you will be as well – and we can have a LOT of fun running new, and closer, trails!  Hopefully, the Annapolis Strider Board will get involved, contribute some of their $100’s of thousands bank account to this worthy cause, as well and increase the number of “shoes-on-the-ground” we can muster. Let me know if you would be interested in helping with this worthwhile project, or if you have any questions.  Here is the website AAC Recs & Parks has set up for the Project:



 -Team In Training - is once again having information meetings to get ready for our Spring/ Summer Season.  Over the past 20 years, The Leukemia & Lymphoma Society's Team In Training® (TNT)  has grown to become an unparalleled sports training program.  More than 380,000 participants, from first timers to seasoned athletes, have trained with the Team and achieved their best at marathons, half-marathons, century rides, triathlons and now hiking.  TNT is the world's first, best and largest charity sports training program - and the only one to offer a full complement of exciting, sports training options.

The meetings for our area is as follows -
Saturday, January 24th at 11:00 am at the Annapolis Library
Monday, February 2nd at 6:30 PM at the Crofton Library
Those interested in the program will be able to meet the coaches, find more out about the program, and have the opportunity to sign up for some great events (info below). 

We have a new sport! A fifth sport is now under the TNT umbrella: Hike. We will be taking a Team to the Grand Canyon Hike in May.

  • The Eagleman Ironman 70.3 Triathlon is back by popular demand. This event is sold out to the public, but we have spots and will be taking a Team to Cambridge in June.
  • Get ready for a new event in a true running Nirvana: The Inaugural Rock-n-Roll Seattle Marathon and Half-Marathon on June 27th.
  • We will also have Teams for some old favorites: The Frederick Running Festival, Columbia Triathlon (sold out to the public), the original Rock-n-Roll Marathon in San Diego and America's Most Beautiful Bike Ride around Lake Tahoe. Visit the Team In Training website at www.teamintraining.org/md

- We have finally succeeded in getting the RRCA to hold coaching certifications in Annapolis.  A number of local runners have already signed up so if you are interested in taking your running experiences to the next level and ‘give back’ to the running community – now is your chance. The certification programs will be April 25 & 26 in Annapolis, MD and May 23 & 24. The 2 day program includes 16 hours of coursework and an online multiple choice exam with immediate results.  The certification is designed for coaching adult endurance runners for road running and get volunteer coaches certified.  There are currently more than 600 (5 in Annapolis) RRCA certified coaches across the US and in Canada.  Click here for more information.


- 2/1/08 7:45 am - Penguin Pace 5k, The Bain Center, Columbia, MD. http://tinyurl.com/9ca2js

 02/08/2009 - Bear Run Four Miler Pleasant Valley Fire Company, 2030 S Pleasant Valley Rd, Westminster MD 21158 12:00 pm Contact: Sam Alspach 410-875-2621

02/14/2009 - Valentine's Day 5K - Millersville 

02/21/2009 - Tri To Help Maryland - Indoor Triathlon Epilepsy F - Baltimore 

 03/01/2009 Run Aware 5K Wheaton Regional Park, MD 8:30am
Contact: MCRRC 301-353-0200 info@mcrrc.org

03/01/2009 - B&A Trail Marathon/Half Marathon & Kids Run 2009 - Severna Park 

 03/14/2009 Patuxent Pi Mile Trail Run Lusby, MD 9am Scenic Pi Mile Trail Run (3.14 miles) and One Mile Fun Walk at Patuxent High School to benefit the Patuxent High School Cross Country Team and Math Club.

03/15/2009 Kelly St. Patrick's Day Shamrock 5K Baltimore, MD (Charles and Franklin Sts) 1:15 pm
Contact: 410-838-3243

03/20/2009 US Masters Indoor Track & Field Championships Landover, MD (PG Sports and Learning Complex)
Contact: 703-481-3530 racedirector@att.net

03/21/2009  NATIONAL MARATHON: This year's event is already setting records and the sound of the starter's gun is still over two months away. Thank you to the thousands of participants who have registered for this year's races. There are less than 1,000 spots left for the full marathon and 2,000 for the half marathon. Please don't procrastinate. This event will sell out. Register now at www.nationalmarathon.com and reserve your spot on the start line today.

Baltimore Running Festival: In 2009, we have capped the number of half-marathon participants at 7,500 (same as last year) and will conduct at least five wave starts for that race.  This should improve on the success of our first attempt at a wave start last year.  In addition, we are looking into alternatives for expo to help with the crowds and flow of packet pick up.  In addition, we plan to have more entertainment, more kids activities and more fun for fans and runner alike.  Stay tuned for updates on these plans. Registration officially opened on Dec 13th and over 1,500 folks have already signed up.  We hope that you will join us once again and continue to assist us in growing the Baltimore Running Festival into one of the best races out there.  To Register for the 2009 Baltimore Running Festival, VISIT THIS LINK.

Frederick Running Festival - The past success of the Frederick Running Festival continues as registration figures for the 2009 event are up from last year's record numbers.  All races sold out prior to the expo in 2008 and at this pace, the same will happen in 2009.  We encourage all runners to sign up early

DO THE MARYLAND DOUBLE - Great Savings and Incentives for Participating in Both Area Races 

Over 800 runners took the Double Dare in 2008 by competing in the full or half-marathon in both the Frederick Running Festival and the Baltimore Running Festival.  If you would like to join this dedicated group of runners, now is the time to sign up.  Registration for the Maryland Double and the Frederick Running Festival are now open.  

Runners who complete these races in both events in the same calendar year are given a special third medal to add to your collection.  These medals are quite a hit and serve as a worthy carrot to dangle during your training runs.

We have made registering for the Maryland Double a little easier this year.  When you go to register for race day in Frederick, you will notice an option for the Maryland Double.  Once you enter this page, you can choose from the full marathon in both, the half-marathon in both or another combination of these two races.  PLEASE NOTE:  Using this special registration category is the only way that you can receive your $10 entry fee savings.  (The discount is built into the fee charged online.) 

Not sure you are ready to sign up for the Double quite yet?  No problem.  You can still be part of the Maryland Double if you register for the two events separately, but will waive the right to your discount.  If you choose this route, it is your responsibility to tell us that you are eligible for the award as we do not have the ability to cross reference the two runner databases. 

-  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:

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 finisher’s 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


raining Articles


   Training Articles You Can Use:

 - 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

 -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 this out:  http://www.runningtimes.com/Article.aspx?ArticleID=15309

 -Periodization to better training - With all the workouts you try to fit in—long runs, tempo miles, track intervals, hill repeats, strength training—sometimes it seems that in order to run well, you'd have to quit your day job to train 20 hours a week. Fortunately, you don't have to give up your paycheck or your running. You just need to "periodize" your training.   Check it out: http://tinyurl.com/8r6mub




The Annapolis Triathlon Club’s annual membership meeting was heldThursday, January 22nd.  Attendees met the 2009 Board of Directors, heard about the past, present, and future of the club, ordered ATC license plates, picked-up race gear, member packages, and a lot more!  Afterward, we moved down the hall to Azure for the 2009 Inaugural T3 social event!   

President Mike Berry announced that in 2008 the club donated $17,540 to 10 different charities.  This represents 39% of the total club income and is more, per capita, than other non-profit running clubs.



 Nutrition Clinic: Sue James March 4th, Annapolis Library

Swim 102 - Designing Effective Workouts; Jenn Bistrack, March 10th, Arundel Olympic Swim Center, 7:15 – 9:00pm. Members register at: mccaffreykc@gmail.com

Running Clinic: Karen Boyle, Carla Criste, USNA Track Coaches; March 25th; Time: TBA at USNA Halsey Field House.



Saturday Rides...Really!

Yes, even though it's Winter, there are often a few hardy souls out there Saturday mornings at the Park and Ride. The rides are scheduled for 10 AM, but it's best to call a friend to make sure you'll have company. If you don't know a phone number, check with Ken Keeler, 202-641-4677.

Stop, Swap, and Save!

The STOP, SWAP AND SAVE is the place to sell your old parts and bikes or take advantage of unbelievable deals on everything you need for a great season of cycling. Buy, sell, browse, shop, trade or just hang out with industry reps, individual vendors, bike shops, manufacturers and like-minded cyclists!

Admission is still only $5 and includes thousands of square feet (yes, it's all indoor and heated) of everything that cycling has to offer. Whether you're looking for road, mountain, triathlon, BMX, vintage, new or used, there's something for everyone!

Sunday, February 8th, 2009 9:00 am-2:00 pm Westminster, Maryland.

Sunday, February 22nd, 2009 9:00 am-2:00 pm Washington, Pennsylvania.

Sunday, March 1st, 2009 9:00 am-2:00 pm Chesterfield, Virginia.

Lands' End Stuff Cheap!

 Most items at the Lands' End business outfitters are 20% off now through 16 January. The addition of the logo isn't discounted, but that still means you can get things for a great price...but you have to hurry. Call 1-800 338-2000 or check www.landsend.com/business for details.

12th Annual Bicycle Symposium in Annapolis

Wednesday February 4, 2009 will be 12th Annual Bicycle Symposium in Annapolis from 9:00AM to 4:00PM. There are several very important Bike Related Issues that need to be discussed: 

  • Several Bike Related Bills Pending in Annapolis
  • A Major Change for/at the Bike Coordinator Office at SHA
  • Maryland Rated at 35th Place out of 50 States in LAB Bike Friendly States Survey.
  • Major Discussion on the Curb-Lane Striping Changes on State Roads.
  • Sec. Trans John Porcari's ruling to NOT Have Bikes(ON Road) on any part of the ICC Toll Road Corridor.
  • General Well-Being of Biking in Md.

This Bike Symposium is the Most Important Bike Event that happens in Md.  For further info check  www.cpabc.org .



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.

Walking Schedule  1/24/09 – 2/28/09 

01/24 Bel Air, MD. - Friendly's Rest. - YRE - Hartford Cty.

01/31 York, PA. - York City Ice Arena - Event

02/07 Annapolis, MD. - Downtown  USNA - YRE - Anne Arundel Cty.

02/14 Aberdeen, MD. - New Deal Diner - YRE - Hartford Cty. 

02/21 Bowie, MD. - Black Heritage Walk - Event - P.G. Cty.

02/28 Baltimore, MD. - DuBurns Arena - Event - Balt. City


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

   Vice Pres: Adele Degnan, email, phone               410-747-7899       

   Treasurer: John Carolus, email, phone               410-224-0907       

   Secretary: Marie Wiser, email, phone               410-867-7511       

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

- 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.




I'd rather be a could-be, if I cannot be an are;  because a could-be is a maybe who is reaching for a star.  I'd rather be a has-been than a might-have-been, by far;  for a might have-been has never been, but a has was once an are." - Milton Berle

Stay Healthy;


Ron Bowman

c: 410-570-0003

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