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Greetings Spring Runners; Week #4

We had 15 to 20 out this past Saturday; which is not bad considering there were two large local races going on; Druid Hills 10k and Chestertown 10 mile/5k.  The early summer temperatures are starting to climb and this past weekend illustrated that.  Start looking at your hydration before, during, and after your runs.  We will continue to put out Gatorade at the Water Stops but it is always good to be prepared.

 The Intermediate Group got their introduction to the Three Bears :-) Rene led them out but let them set their own pace so they could get used to running from point to point rather than around in circles on the track.  We all with Steve Wilson a quick return to the roads.  He is taking some time off while his diabetes flare up gets under control.

There are eight people on the STEAMTOWN MARATHON Bus Trip list, and a lot others in the “probable” category. If you are interested, let me know.

Let me know if you are planning on doing the Wednesday and/or Saturday, or Sunday sessions.  We should have a couple of new faces.

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Greetings Spring Runners; Week #3

CONGRATULATIONS to Jim LeClare on his finish in the Massanuten Mountain 100 Mile Run this past Saturday AND Sunday under very inclement conditions in 34 hours.  We had showers here.  It was a lot heavier in the mountains of Virginia.

Let me know if you are planning on doing the Wednesday and/or Saturday, or Sunday sessions.  We should have a couple of new faces.

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CIVISTA 5k Results

5K Run/Walk through the streets of downtown La Plata. Entry includes t-shirt, sports bag and post race brunch. Professionally timed and USATF Certified. Participant massages and children's activities.

Sunday, May 17, 2009 @ 8:30 AM

Streets of La Plata
305 Queen Anne Street

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Greetings Spring Runners; Week #2

Coyle describes a tennis academy in Russia where they enact rallies without a ball. The aim is to focus meticulously on technique. (Try to slow down your golf swing so it takes 90 seconds to finish. See how many errors you detect.) By practicing in this way, performers delay the automatizing process. The mind wants to turn deliberate, newly learned skills into unconscious, automatically performed skills. But the mind is sloppy and will settle for good enough. By practicing slowly, by breaking skills down into tiny parts and repeating, the strenuous student forces the brain to internalize a better pattern of performance.  Coyle and Colvin describe dozens of experiments fleshing out this process. This research takes some of the magic out of great achievement. But it underlines a fact that is often neglected. Public discussion is smitten by genetics and what we’re “hard-wired” to do. And it’s true that genes place a leash on our capacities. But the brain is also phenomenally plastic. We construct ourselves through behavior. As Coyle observes, it’s not who you are, it’s what you do.

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Charles County Hospice 5k Results

May 9 - 9AM, the Hospice House 5K Walk/Run took place at Regency Furniture Stadium.

Results

Overall: Click HERE
By Age Group: Click HERE

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Spring Moore's Marines Long Distance Training - Week #1

I know some of you have not registered for the Spring/Summer Program but I am attaching the Training Schedule.  I have combined the Marathon, Ultra-marathon, and Intermediate (10k/10Mile/Half Marathon) schedules.  The weekday sessions are the same except for Intensity.  I will go over that with each group.  The Saturday (Sunday for the Intermediate Group) runs distances correspond with the Legend a the top; M-Marathon; U-Ultra marathon; I- Intermediate.  The Ultra Group will keep with the Marathon distance for the first few weeks, then we will start adding in trail segments at the beginning or end of the run.  What I did not spell out in the schedule is that there will initially be Walk Breaks during each run for the Intermediate and that the Crosstrain and Strength Training days are intended to be Active Rest days or Optional.  Does that make sense?

Let me know if you have any questions about the schedule.  It is a “living document” and will be adjusted as necessary along our ‘journey’ together :-)

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Run 4 Shelter 5K - September 12, 2009

Situated on Cross Island Trail in Queen Anne’s County, this fast and flat course takes you through a 3.1 mile picturesque landscape of wooded trails and elevated foot bridges which wind through Gibson’s Grant Community.

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2009 Make-A-Wish Kids' Triathlon Results

The 2009 Make-A-Wish Kids' Triathlon celebrates nineteen years of helping grant wishes for children with life-threatening medical conditions. The event, on May 3rd, 2009, was open to children ages 5 through 16. Kids ages 5-8 participated in a biathlon (run, bike, run), and participants ages 9 and older competed in a triathlon (swim, bike, run).

For more info: CLICK HERE

Results
Combined: CLICK HERE
Division: CLICK HERE