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Greetings Spring Runners; Week #8

Wednesday Track Session -   START 6:00pm.   The Striders are doing their All Comer’s Track Meet again this week, and next week.  There were only about a dozen runners there so we still did our 800’s.  This week we can do the same or do them around the school, or do the trails.  Some have suggested doing track on Tuesdays and Hills on Thursdays.  What do you think?

This week we will do 6x 800’s;  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.  Gather at Squisito’s after.

Saturday Run –  START AT 6:30am.  This will also be a Build Run, Drop-back week. 12 MILES again or 10 miles + 4 miles (one loop) of the AHS Trails for those training for a Trail Run or 7 miles for the A-10/Half Marathon group.

NOTE:  I am putting out Hammer Recoverite at the 2 Mile Stop.  It looks a little milky so don’t think it is funky water.  I will try to mark it so it is more visible.  I think it is pretty good but let me know what you think.

The route will be out Rt 450 to St Stephan’s Church, Chesterfield, Crownsville Rd. and back.

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 5 mile run out to South River Road intersection, turn RIGHT, under the Rt 50 overpass and out to the Rt 450 intersection at the Arundel Sign Water Stop -  and back with two 2 minute walk breaks. 

You all are doing great! I know it's easy to fall into the "comparison trap" and get depressed when you see your running partners progressing a little faster than you. You may find yourself pressing a little harder to keep up.    Be strong, Grasshopper. Resist the urge to press harder than you should.    Learn  where your fine line between gradually increasing  your stress (pace) tolerance and pressing too hard to 'keep up'.    I've seen greater improvement in some of you who's pace does not keep you at the head of the pack than some who are often the first ones to finish the run - it's ALL RELATIVE.    You are an experiment of one J

The ROSARYVILLE TRAIL RUNS are coming up – Sunday 12 July at Rosaryville State Park near Upper Marlboro, MD.(about 30 minutes from here).  Distances of 50k, 25k, 15k, and 10k.  Start is 7 am. This is a great way to get introduced to trail running or to get in a good training run for the JFK 50. You can register at  www.bluepointtiming,com  -or- volunteer by contacting Rene Cover at  rene.cover@macys.com


The BEN MOORE MEMORIAL HALF MARATHON & 10K is on Saturday 1, August from Truman Park N Ride, starting at 7:30am.  You can register at the same place –or- we need about 20 volunteers.  If you can help, contact Rene to volunteer.  We can set up a Workers Run also.

 “Success is NOT ONLY for the elite.  SUCCESS is there for those who want it, plan for it, and take action to achieve it.” Jim Brown

Stay Healthy


Ron Bowman
c: 410-570-0003

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