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Greetings Spring Runners; Week #6

The weekend runs are starting to pick up – more people, warmer, more humid.  Now, if we could just dry out!  It is nice that the new Bacon Ridge Bridge is completed or we would be doing a lot more sloshing through the calf deep water at the 3 ½ mile point!

This past Saturday was pretty nice – 71degrees, 74% humidity, but I only did 5 miles in taper for Eagleman Triathlon this weekend.  I was scoring a Kid’s Triathlon in Doylestown PA on Sunday so I did not get all of the info from the two recent big races – MARYLAND HALF and ZOOMA HALF & 10K.  Willie Gumula did report that the MD HALF was like running 13.1 miles of the Three Bear – Ugh!   I know the ZOOMA folks got caught in a downpour at the beginning; which we thankfully missed at the Bob Potts Marathon.

Again, 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.

Wednesday Track Session -   START 5:45pm.  A little earlier start just in case the boys lacrosse games have one more week to go. This week we will do 5 x 800 ;  Up Tempo pace with 1 lap rest.  I plan to be there.  The session will be dependent on if the rain is anything other than a drizzle. 

Saturday Run –  START AT 6:30am.  This will also be a Build Run. 14 MILES or 10 miles + 4 miles (one loop) of the AHS Trails for those training for a Trail Run.  If you are just joining the program don’t jump to the 14 miles unless you have done two or three 10 mile runs.

The route will be out Rt 450 to the 7 mile mark (just before Staples Corner)

Sunday Trail Run – The days are getting warmer so let’s start at 8:00 am.  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 9:00am from Truman Park N Ride, for one more 4 mile run out to South River Road and back with two 2 minute walk breaks.  This will introduce you to some hills and doing your runs somewhere other than going in circles on the track :-)

Strengthening and lengthening the body is an often overlooked task for most endurance athletes. However, the benefits of spending just a few short sessions a week on stretches and strengthening exercises such as yoga or pilates are immense. Many endurance athletes are turning to workouts like yoga, pilates and other forms of core conditioning because they see significant performance gains due to increased flexibility, improved core strength and injury prevention.  Here is an article that will tell you morehttp://usatriathlon.org/content/index/6551

Now is the time to be proactive in preventing injury.  Your training volume is ramping up and that always means greater chance for injury.  If I could sum up the “secret” to staying injury free, it would be LISTEN TO YOUR BODY. It is like one of your kids who will keep turning up the volume on their pleas until you respond to them. ACT EARLY and you can avoid something that will impact your training.  ASK QUESTIONS. There is a lot of experience in your fellow runners and LOTS of proven self-imposed remedies that can save you a lot of doctor's bills.  A rule of thumb I use for a injury/soreness, no matter how slight, is to do something about it right away - ice, self-massage. If it persists more than a couple of runs, alter your running to reduce the stress on the injury; do a bike instead of a run, for example. If it does not show improvement in about a week - get help.  To me that means getting a massage; trigger point therapy and/or deep tissue is great because they can isolate the injury and help identify the root cause.  I think chiropractic adjustment is extremely valuable to runners. No one has perfect body mechanics and symmetry. Running for multiple hours will magnify ANY slight anomaly to the point of discomfort. High arches, low arches, leg length difference, muscle imbalance, are just a few of the things you will never notice in day to day activities but at the end of a 20 mile run - you WILL know.  Also, massage specialists and chiropractors tend to be much more attuned to runners than MD's.  Their first response is not going to be 'don't run' and 'take these pain-killers' and 'come back in two weeks'.  Now there are SOME things that may get to the point needing a specialist in orthopedics, like torn cartilage in the knee, but you will know a lot more about the injury and what has worked and not worked before you get to that point.

Your BIG ADVENTURE is off and ‘running; rather or not it is your first marathon or your twentieth J

"You know a dream is like a river, ever changing as it flows.
And a dreamer's just a vessel that must follow where it goes.

Trying to learn from what's behind you and never knowing what's in store makes each day a constant battle just to stay between the shores.

And I will sail my vessel 'til the river runs dry.
Like a bird upon the wind, these waters are my sky.

I'll never reach my destination if I never try,
So I will sail my vessel 'til the river runs dry.

Too many times we stand aside and let the water slip away.
To what we put off 'til tomorrow has now become today.

So don't you sit upon the shore and say you're satisfied.
Choose to chance the rapids and dare to dance the tides."

Note: Since no one got the previous John Wayne quote, here is another chance to redeem yourselves.NAME the Author)


Stay Healthy


Ron Bowman
c: 410-570-0003

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