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Greetings Winter Runners; Week #12

I understand there was a good group out for the Saturday run even though it had to have been cold with a stiff wind.  I saw the trees blowing as I left for the airport around 5 am that morning.  Thanks to Jane for covering the 2 Mile Stop for me.

It was 75 degrees in Newport Beach on Sunday. I got a short run in on the beach with my grandsons and a quick dip in the ocean.  My son, Lee, proposed to his girlfriend on one knee on the beach exactly at sunset, then took her to a nearby restaurant where her family and our family were waiting. Now all of you can say “ahhhhhhh” J

There was the regular crew at Wednesday’s Track Session at AHS.  These sessions are beginning to show progress.

-I have received a few shirt sizes but if you have not let me know yet  DO NOT WAIT as I need to let them have a count. Let me know if you would like one of our Program “Pain is Temporary – Pride is Forever” long-sleeved, hi-vis, tech shirts; with size.  If you petite’s would like women’s Medium or Small, we can get them but they would not be the hi-vis color (more of a regular yellow/orange/gold-ish). Cost $12.  I need to make the order by 3 February.

- 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.

Wednesday Track Session -  It’s tough to get out there, but it works!J  This Wednesday at AHS at 6 pm we are scheduled to do 5 x 800 Yasso’s and 4 x 100’s.

Saturday Run –  I will be leading a group up to Susquehana State Park to do a training run on the HAT 50k course for about 15 miles.  We will meet at the Beinfield Blvd and Rt 97 Park N Ride by the Severna Park Racquetball Club at 7 am to be on the trail by 8 am. Please RSVP so I know who to look for.

If you do not plan to do the Trail Training Run at Susquehana State Park Saturday morning Start from Truman at;7 am.  18 miles for Marathoners and Ultra runners; 8 miles for Half Marathoners.  THE ROUTE will be the Bell Branch loop, across Rt 450, up St. Stephen’s, right onto Chesterfield, back to Crownsville Rd and back to the 2 Mile Stop.

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.

-Here is the marathon in Argentina, South America Myles is looking for any interested takers.  Check it out ... for November 14, 2009  http://www.k42trailrun.com/index2.html

 " There are no conditions of life to which a man cannot get accustomed, especially if he sees them accepted by everyone around him. - Tolstoy, Anna Karenina

 Stay Healthy;


Ron Bowman

c: 410-570-0003

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