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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.

STEAMTOWN Marathon will be the destination race!.   I will arrange a bus to do the 4 hour drive up and back.  I am working on getting a block of discount rooms.  If you are interested, reply to let me know.  Register at the STEAMTOWN site: 

http://www.steamtownmarathon.com/   We will tailor the Training Program to have you ready for the race.  Stay tuned.

Wednesday Track Session -   This week we will do 3 x 800 + 4 x 100 at Up Tempo pace with 1 minute rest. I will be there.    It is important to keep doing these even if you are in the post event or maintenance phase – and you can be very smug when everyone else is sucking wind when the track sessions start up in May J

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.  If you are planning on doing longer mileage, let me know so we can arrange for support. 

American Odyssey 200 Mile Relay Race Report - Hey, where else can you have :30 minutes sleep in 35 hours and have fun?  The Odyssey 200 Mile relay started in Gettysburg at 7 am (for the Worn Soles, anyway). 2 Vans, 6 runners each, rotating all day, through the night, and the next day, finishing near the Lincoln Memorial.   Our intrepid team consisted of VAN 1: Ron Bowman, Christian Hazen, Lara Mish, Jim LeClare, Erin Kelly-Fenner, and John Dannenberger.  Van 2 had Gaye Bugenhagen, Rene Cover, Paula Carrigan, Barbara Hamilton, Tom Zorn and Cris Eck.  Right off the bat we got into a friendly competition with a Marine Corps Marathon Team, headed by my old firend and MCM Race Director, Rick Nealis, and Army Ten Mile Ops Officer, George Banker.

As each runner did their segment, their van would leap frog ahead providing support when needed.  All went well enough during the day Friday; getting used to being cramped in a 7 passenger van with odorous runners.  We were pretty evenly matched with the Marines but they came to FEAR Christian.  Each time he came in for his transition, someone would be peeking at the time sheet.  He was killing some incredibly rough courses.  Jim LeClare had done 3:17 at Boston the Monday before was matched against a Marine who also had just done Boston - in 3:16.  They 'dueled in the sun' for two days.  Erin Kelly also had just done Boston and kept just ahead of George.  Our other team mates more than held their own and we finished well ahead in the end.  We averaged about 8:45.  It would have been faster but yours truly was the proverbial 'anchor man'.  I even managed to miss a turn and do an extra mile - not a trend I want to continue.

I talked to Race Director, Bob Fleischer, who said there were 120 teams of 12 (or close) members.  D.C. Mayor Fenty participated.   You would think you would always have other runners around you but not so. Over 200 miles with staggered starting times (we got the earliest start time based on estimated average pace).   There was no one around for my 3 am leg.  It was so quiet, I turned off my headlamp for a few minutes so the only light was from the stars and the only sound was from my own breathing - very cool.

Everyone had 3 segments to run, with one being in the middle of the night or early morning.   Segments ranged from 3 to 8 miles so the distance did not overly tax anyone, but that second and third leg was hard to get up for.   Everyone moaned and groaned as it got closer to their leg but kicked it in gear and ran harder than they expected.

It was an adventure - not changing running gear you had been in for two days, feeling gritty from being in a van with 5 other sweaty team mates.  No one whined - well, too much anyway, and no one got too cranky.   It WAS a great adventure.  There is something special about being "up and close" with your team mates for 30+ hours.   Trying to catch a little sleep, parked in the Antietam Visitor's center, seeing Christian curled up like a pretzel, and Lara snorting and drooling in the back seat was 'special'.  Waking up 30 minutes later, seeing Christian coming back from a 'break' and starting to get into the WRONG van, and Erin and Lara acting like silly teenagers bouncing on a trampoline - during the day, of course, and there are photos to prove it.;  and looking over your shoulder t see reflecting lights on the runners behind you was neat.

Of course there will be 12 versions of the experiences but I think everyone will say it was an adventure they enjoyed and will not soon forget

We have some extra shirts if anyone wants additional shirts.

 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.

-Did you every shake your head in amazement when you saw someone running bare foot?  Well, read on; maybe they were on to something. http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html

“It never always gets worse” –Heard on the road out of Antietam during the Odyssey 200 Mile Relay

 Stay Healthy;



Ron Bowman
c: 410-570-0003

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