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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 HERE.  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 :-)

FREDERICK MARATHON is not supposed to be a PR marathon.  The last 10 miles are reminiscent of the Bears.  Having said that, I am excited and proud to report that Lara Mish set a PR of 4:10, Barbara Hamilton also set a PR, Jim LeClare ran a 3:20, after doing the Odyssey Relay last weekend and BOSTON on the Monday in 3:17.  Cris Eck turned in a very respectable 4:08 as did Steve Carton in 4:43.

Here is Barbara’s Race Report:  Ran with Eileen Martini for about the first 20 minutes or so (she was doing the ½).  Every 20 minutes, I planned to do a 60 second walk to keep alive for the hills at the end.  I finished the ½ in about 2:06 which was only 3 minutes off of my ½ PR of 2:03.   I still felt pretty good, but knew I was going to slow down in the 2nd half. I kept waiting for the wall and kept sucking on candy and eating blocks to avoid the wall.  The wall never really came.  I knew miles 16 – 19 were going to be bad, so I was just trying to hang in.  I actually did run up the big hill before mile 19 and thought – wow!  You did it.    I felt good at about 20.  Didn’t like 23 so well since I was running into the rain and wind.   Mile 25 went on forever.   I got to the track and started thinking about those thoroughbreds in the Derby and I PR’ed!!!

I came in at 4:29:15.  My previous PR in Baltimore was 4:45 – last year I ran both marathons in 5:17.  Monster come back!

Thanks for the emails and to everyone who left water at Camp Barrett! 

I’m doing about 8 or 9 this Saturday (easy) to unwind.   My legs hurt!!!

Wednesday Track Session -   This week we will do 4 x 400 + 4 x 100 at Up Tempo pace with 1 minute rest. I will be there.

Saturday Run –  START AT 6:30am.  This will be our first Build Run.  For those of you that have recently completed your marathon, it will be a little difficult to ‘back off’, but this an important beginning of your training.  The difference between this Build Phase and the one you started last winter  is that you have a much stronger Base which correlates to a stronger aerobic capacity.  That means when you run at the HR (Perceived Level of Exertion) you did last year, you will be going 1,2, or more minutes/mile faster.   Now when you do your Base Build Runs, they will be a little faster than in the past – BUT NOT TOO MUCH FASTER :-)   I will be scoring a race in Waldorf but expect to be back for the Food Court discussion. L

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. The Intermediate Group will be doing their run at 10:30am from Truman Park N Ride, should you want to join them for a few extra miles.

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.

You have heard me talk about the challenge of training hard trying to improve your performance AND wanting to lose “those last 10 pounds”.  Here is an article from an expert that  tells you the same things I have been telling, but in different words.  The bottom line - There is no magic secret.  Check it out:


“All Glory comes from daring to begin”  Ancient Proverb

You are ‘daring to begin’ the next step in your running/fitness life.  Hang on – it’s going to be fun :-)

Stay Healthy;



Ron Bowman
c: 410-570-0003

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