Greetings Winter Runners; Week #19
CONGRATULATIONS to our NATIONS Marathon/Half Marathon runners. Willie got off the ski slopes long enough to get through the Half marathon and is now ready to actually train J Dan, Brie, Lara, Erin, and Rene did their first HAT 50k and did themselves PROUD! Jim LeClare and I put another one in the books and enjoyed the day in the woods with friends – myself MUCH longer than he J
The shirts are IN!!. I will be scoring the Joe Cannon 5k on Saturday but plan to have them at the AHS Track Wednesday and Sunday. Try to have your $12 so I don’t have keep track, or make out a check to Bluepoint Race Management & Coaching LLC.
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.
http://www.active.com/event_detail.cfm?event_id=1712367
Wednesday Track Session - Most of you have completed your early goal race or are close, but you still need to keep the muscle memory of track sessions for those fast twitch muscle fibers so they will be ready when you need them; and to make the slow twitch fibers more efficient. This week we will do 4 x 400 at Up Tempo pace with 1 minute rest. Warm up is very important and make sure you get a good cool down. Don’t go home still wound up from the session. I have a commitment that evening but am working on rescheduling – but you know the way J
Saturday Run – This is RACE WEEKend for some, Recovery for others, and peak/early taper for those doing gearing up for BOSTON so everyone knows what distance they should be running this weekend. If you are ready for something different:
-2009 County Executive Race Series: Joe Cannon 5K Memorial Run and Fun Walk on Saturday, March 28, 2009 at Fort Smallwood Park in Pasadena. A portion of the race fee will benefit Recreation Deeds for Special Needs Scholarship Fund. The course is a combination of paved road and dirt trails through the park. Great event for all abilities. For information visit, http://www.aacounty.org/RecParks/joecannonrun09.cfm
Sunday Trail Run – 9 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.
Stay Healthy;
Ron
Ron Bowman
BLUEPOINTTIMING.com
410-573-1929
c: 410-570-0003