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Greetings Winter Runners; Week #14

It was a little smaller group past Saturday, mainly due to the Valentine’s 5k. The conditions were pretty nice.  Could Spring be far away?   It was a ‘drop-back’ day for most of the group; except for Steve who went 20.   Those I heard from said that the Val 5k went well.  Marcia finished 5 minutes faster than last year, and some of the New Years Beginning Runner Program successfully did their first 5k.   It was a good race to test your fitness, and see how the track work was showing results.

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.

Some of you asked about recovery nutrition after a long work out.  Here is an article Nancy Cooper passed on that has some great information along those lines:  http://www.usatoday.com/news/health/2009-02-11-protein-recovery_N.htm?csp=usat.me

- We are still looking for anyone  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.  Right now Steamtown and Philadelphia are tied.

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 6 x 800 Yasso’s; 4 x 400’s.  Remember; pace yourself.  Don’t spend all your energy in the 800’s and barely be able to get around the track for the 400’s.  The 400’s are supposed to be slightly (15 to 20 seconds) faster than the 800 pace.  I will still be in Atlanta and they are calling for rain but I hope to hear good reports when I get back.

Saturday Run –   This is a big week; 20 miles for the marathoner’s/ultra’s and 10 miles for the  Half Marathon’ers.  Both, try to keep the pace up a little toward the end of the run.  The route will be do the Pinedale up/back, then our rt 450, the Bell Branch, Rutland, St Stephen’s, Chesterfield, to Crownsville Rd. and back to Truman.

I did the GW Birthday Marathon in Greenbelt last Sunday so  I will not be doing the full 20 miles with you, but I will be checking on you along the route.  It was better conditions than the past couple of years, but still chilly in the low 30’s with the wind on two sides of the loop – which we did 3 times.  I went up with Jim Le Clare but ran with Will Myers and Charlie Muskin.  We agreed it was more a “time on your feet” training for HAT so we took our time.  We came in at 5:29 and Jim was about 3:30 – an “easy” “time on your feet” run for him also J   I felt capable of running much faster but that was not my goal for that race.  It did reconfirm for me that running slower does not mean it will be less painful.  Running harder can make you hurt and sore, but it is over quicker.  Running slower gives you a little less pain/soreness but spreads it out over a longer time, so it does not FEEL any less L

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 are some “pearls” I compiled for the Beginning Runners that you might find still apply to you “veterans”.  I thought putting them in bullet format might make them easier to remember.

  1. Sign up for a race as soon as you feel up to it.  It will give you incentive to train.
  2. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
  3. Remember that you will have plateaus in your progress and tough days along the way.
  4. It gets easier.
  5. Accept and appreciate the fact that not every single run can be a good one.
  6. Be prepared to remove the words “can’t” and “never” from your vocabulary.
  7. Do not compare yourself to others. Run within yourself and for yourself first.
  8. Don’t expect every run to be better than the last one; some of them will hurt.
  9. Don’t think too much about it or you won’t do it.
  10. Even a bad run is better than no run at all.
  11. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
  12. Don’t be discouraged if you don’t experience weight loss immediately.
  13. Start a running blog or journal to go along with your training log; and read other running blogs regularly.
  14. Running is not an excuse to triple your intake of doughnuts because runners gain weight too.  Sorry L
"The fearless are merely fearless. People who act in spite of their fear are truly brave.".

  - James A. LaFond-Lewis, November 11, 1999

Stay Healthy;


Ron Bowman

c: 410-570-0003

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