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Greetings Winter Runners; Week #13

There was a good group out for the Saturday run based on water used and reports. The conditions were pretty nice.  Could Spring be far away?

It was 28 degrees at the Susquehanna State park for our trail run. The trails were 80% snow covered but very runable.

There was the regular crew at Wednesday’s Track Session at AHS.  It is staying light later so we were able see much better.  The Race Clock still comes in handy for splits.

-I have put in the shirt order.  If any of you CC’d above would like a shirt, let me know by Thursday.  They will be 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. 

- 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 2 x 800 Yasso’s; 2 x 400; and 4 x 100’s.

Saturday Run –   This is a Drop Back week so marathoners/ultra’s do 12 miles, out to the 6 and back.  Half Marathon’ers do 5 mile.  Both, try to keep the pace up a little toward the end of the run

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.

NOTE:  I took a closer look at my calendar and realized I am scheduled to do the GW Birthday Marathon in Greenbelt, MD this Sunday.  It’s a three loop run so it could be a great training run, if anyone is interested J

-If you are having soreness that lingers through your next training session, you need to pay some extra attention to it.  Play detective to find out what the source of the ache is and what makes it feel better.  Remember the staples of injury prevention and recovery - proper fitting shoes, stretching and self-massage to see if it is just tightness, sports massage or chiropractor to see if it may be an imbalance somewhere, and just basic r-e-s-t.  If the soreness lingers, skip a 'homework' session, or two, and see if that helps. It is much better to take a break from your training schedule to allow healing than it is to bull your way through and hope you can "run through the pain".  By now, you have a pretty good feeling for what aches will subside as you warm up and which ones are likely to be more persistent.  When in doubt, ASK!

“What keeps me motivated is preparing for the next challenge.  I always have something in my mind, whether it’s a competition or a solo adventure” – Tim Twietmeyer, Five-time Winner, Western States 100 Mile Endurance Run 


 Stay Healthy;



Ron Bowman
c: 410-570-0003

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