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Greetings Winter Runners; Week #17

I know there was a large turnout for this past Saturday because of the water used at Mile 2 or that everyone was pretty dehydrated J  I got a report from Tom Nelson that Saturday was tough.  He wore shorts, a long sleeved tech shirt, and that red striders vest with the gu pockets. It was chilly at the beginning, but roasting in the sun by the end! He said it felt like all the salt in his body had moved from the inside to the outside. He is pretty sure that the rising temps caught him by surprise. Interesting that he ran on snow on Monday morning, ice on Tuesday morning (both times with screws in my old running shoes for traction). 

While we were all praising the coming of warmer weather, I caution everyone to prepare for the nuances of warmer weather the same way they prepared for colder weather.  Warmer weather is going to ‘get the juices flowing’ and you are going to want to get out more often, for longer, and harder workouts.  Be careful not to overdo it in the first few weeks of warmer weather; and end up getting injured and not being able to fully enjoy the summer.  You might have heard me say this once or twice, but – listen to your body, it’s okay to add a few minutes to each of your total training sessions but do not add much intensity.  Try adding 5 to 10 minutes to one or two sessions a week, and keep the other session the same length but increase the intensity (pace) a LITTLE.   You will see that you will gradually be able to add that 5/10 minutes for a few weeks without feeling any more tired.

Other things to remember as the temperatures rise; have extra water available, use suntan lotion before every time you go out, and wear sun glasses.  Active, outdoor people are more susceptible not only minor sunburn but also more serious conditions, including skin cancer – and you ARE becoming a more active, outdoor person! J   In my earlier running years, “real” runners considered sunglasses only for elitist, narcissistic, foofoo runners.  However, after getting a regular eye checkup, my ophthalmologist observed I was getting the signs of early onset cataracts.  She then asked if I was a runner; which I thought was a  strange association.  Then she explained that runners, and other outdoor enthusiasts, are more susceptible to eye damage because of the extended exposure to the sun, and the damage is cumulative.  I asked if wearing a hat helped and she said a little but still – wear sunglasses – message received (if not always adhered to J  )    Get used to putting on lotion and taking sunglasses on your training.  Make doing so a regular part of your pre-run ritual and it will become habit – just like stretching – RIGHT?!! 

The expectation of warmer weather was actually a factor in my deciding to join Rene to do the Seneca Creek Marathon/50k.  Sure enough, it was a beautiful day.  A far departure from past conditions at this event – icey rain, iced over trails, Ugh!!   Rene and I had a plan to run comfortably, just trying to stay ahead of the cut-offs.  For the first 10 miles, Rene would yield to her darker side, lose perception, and surge ahead  but would wait for me to catch up J  When we got to the split between the Marathon and 50k, we were well ahead of the cut offs, feeling pretty good, and loving the conditions – so we (or ‘I’, since I did not tell Rene until we were about a mile down the trail) decided to go ahead and do the 50k. 

I have set up registration for the follow-on training programs.  In addition to adding programs for Beginning runner and Intermediate Distance (10 Mile, Half Marathon), I have included an Annual Option.   This will allow a single registration to cover both marathon programs and the winter program.  This is a new approach so let me know if you have any questions or suggestions.  The actual schedules will be coming soon but our target races will be ZOOMA Half Marathon, BEN MOORE Half/10k (1 Aug.), A-10, MCM/BALTIMORE/STEAMTOWN/PHILA/NEW YORK Marathons.  The schedule will be tailorable for any Fall marathon.


There were actually a few stalwarts at the AHS Track on Wednesday even though there was still snow patches on the track. Well done!!

Wednesday Track Session -  It’s tough to get out there, but it works!J  This Wednesday at AHS at 6 pm it will be a lot more daylight with Daylight Standard Time in effect.   This is a back-down track session as we start our taper for Shamrock, or Nations marathons, or ‘other’.   we are scheduled to do 4 x 800 Yasso’s; 4 x 100’s.  Remember; pace yourself.  Don’t spend all your energy in the 800’s and barely be able to get down the track for the 100’s.  This is the week I will be in Orlando for the USAT Certification Course – but I will be thinking of you J

Saturday Run –   This week is your Taper week; 10 miles for the marathoner’s/ultra’s and 5 miles for the  Half Marathon’ers.  Both, try to keep the pace up a little toward the end of the run.  The route will out to the ‘Five’ and back.

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.

- After Saturday, we start the TAPER. Along with the Long Runs, the taper is probably the most important aspect of your preparation. It can put the candle on top of the cake or it can undermine five months of hard work. In a lot of ways, it can also be the most difficult.  More to follow.

- I hope everyone had a good B&A Half Marathon.  Those I saw looked strong and comfortable, and judging by the times; did very well.  It was good running weather, which, I hope, did not entice you to run harder than you should have.  A few of you mentioned that you really felt strong and were able to run at/near a PR time, even while holding back.  That is why these late races just prior to your marathon are so dangerous. Not that they should be avoided; they can be great tune-ups, but they require a LOT of discipline to do them the way that will benefit your MARATHON the most.  To illustrate the point, here is an excerpt from an email I got from Marcia Deihl,

 “Last Sunday was the best run I have ever done in my life and that is including when I used to run a lot of 5K's and 10K's in the 1990's. I did a PR finishing 27 minutes faster than my Zooma race last June 1st.   

Getting ready to the full marathon in St. Louis, MO on April 19th.  Taking all my training very seriously.”

WELL DONE MARCIA!!  We are all looking forward to hearing about your ST. LOUIS MARATHON!

We also have Myles trip to Argentina for his marathon and Tom Nelson heads to California in April for the BIG SUR Marathon.

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
Theodore Roosevelt

Stay Healthy;


Ron Bowman
c: 410-570-0003

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