Greetings Spring Runners; Week #24
Good luck to those doing FREDERICK this Sunday!! If anyone needs their packet picked up, send me an authorization note and I will pick it up for you. We can meet before the start. My cell number is below.
The ‘default’ distance is 10 miles for those doing Truman. For those starting maintenance runs, 10 miles is enough. Don’t try to “get ahead” and do longer distances this early. Use this time to work on your core strength, technique, and maybe get used to a little (15 to 20seconds/mile) training pace.
Again, there may be some ‘newbies’ joining the Saturday runs to ‘check us out’ so give the $.25 intro J
I have worked out the Spring/Summer Training Schedule. It starts in May and goes through the end of November. I will be starting a new Weekly Update email when the Program starts. Hopefully, all of you will sign up. If you do not sign up for the Program, you are still absolutely welcome to run with the group and receive the Weekly Updates. In fairness to the Program participants, I would ask you to occasionally make a donation toward the Gatorade and energy gel, and especially for the Port A Pot. Please let me know what you want your plans are.
Greetings Winter Runners; Week #23
There are some tapering for FREDERICK, others on their way to BIG SUR and other recovering from recent marathons, or going into ‘maintenance’ phase before starting the ramp up for fall races. The ‘default’ distance is 10 miles.
For those starting maintenance runs, 10 miles is enough. Don’t try to “get ahead” and do longer distances this early. Use this time to work on your core strength, technique, and maybe get used to a little (15 to 20seconds/mile) training pace.
There may be some ‘newbies’ joining the Saturday runs to ‘check us out’ so give the $.25 intro :-)
Greetings Winter Runners; Week #22
There are still some running long, and/or starting their taper for BOSTON, BIG SUR and other races.
If you are getting psyched for the upcoming Spring and Summer activities, you should get some inspiration from the ATTACHED VIDEO, sent to me by a fellow USAT coach.
There are a number of our group heading for the Frederick Marathon on Sunday, 3 May. If you are interested in carpooling, reply and we will start working out details.
Also, STEAMTOWN Marathon is way in the lead as the destination race. I will give another week for voting, then start making preparations. You can see the status on the Bluepoint website.
Saturday Run – This will be a recovery run for some, a maintenance run for others, and the start of Taper for other. The base mileage is 10 miles. Tom N., and Cris are going long. If you are planning on doing longer mileage, let me know so we can arrange for support. I will be scoring a race in Quiet Waters Saturday morning, but expect to be at the Food Court by 11 am.
Sunday Trail Run –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 10:30 am. I know they would love to hear encouragement from others who have “been there, done that” trying to get started running.
Overview
Training Videos
Greetings Winter Runners; Week #21
The Ben Moore Memorial Half Marathon and 10k will be on Saturday 1 August this year, same course as last year – you know the one with Three Bears. Save the date to run or volunteer :-0 You can register from the Bluepointtiming.com website or at:
http://www.active.com/event_detail.cfm?event_id=1723171
Tom Nelson, Myles report PR’s at Cherry Blossom 10 Mile, and Ted Morgan and Kim Couranz report PR’s at the Paris Marathon. Hey, this training thing might actually work, huh??!! Anyone else?
Wednesday Track Session - This week we will do 3 x 800 + 3 x 400 at Up Tempo pace with 1 minute rest. I am giving a lecture on running at Evolutions so I will not be there L
Saturday Run – This will be a recovery run for some, a maintenance run for others, and the start of Taper for other. The base mileage is 10 miles. Tom N., and Cris are going long. If you are planning on doing longer mileage, let me know so we can arrange for support. I will be scoring a race in Chestertown Saturday morning. I will try to get the shirts to someone to have available for those who have not gotten theirs yet.
Sunday Trail Run –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 10:30 am. I know they would love to hear encouragement from others who have “been there, done that” trying to get started running.