Another great weekend for running! I understand it was pretty muggy – HHHH.  There was a good sized group, judging by the amount of water used.

You should be well into your experimentation with different energy gels and endurance fluids; or fine tuning what you already know works for you.  It boils down to finding what combination of electrolytes, protein, carbohydrates, sugar, amino acids, sugars, and flavoring works best for your system – and tastes good enough that you will actually consume it J:-)

Again; Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

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A great weekend for running!  I missed the Saturday run because I was scoring the DCAC Chester River Open Water 1,2,3,4,and 5 Mile Swims.  On Sunday, Rene, Myles, Willie, Dennis, Erin, and many others helped make the first Rosaryville Trail Runs of 10k, 15k, 25k, and 50k a huge success.

Go to the www.bluepointtiming.com to see how Myles, Jeff, Mollie (did her FIRST trail run!), Nica, Laura, Laurel, Christian, Cris, and all the others did!

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Here are the Final Results from the Rosaryville Trail Runs.  I hope everyone had a good day, especially those trying trail running for the first time – and I think I can pass on a special THANKS from all the runners to the great Volunteers who cheerfully manned their stations until our last runner finished in just over 9 hours.

Well done to everyone and we hope to see you next year.

Results:
Overall
Age Group

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Thank you and congratulations to all who participated in the 2009 Maryland Swim for Life!  The day was beautiful, the water was warm, and from time to time the wind reminded some of us what open water swimming is all about.  We had a record turn-out of over 180 swimmers, and raised a record of over $40,000 for our community non-profits.  The complete results will be posted on the website in short order.  Please note:  if you changed your distance mid-swim, these results may not be correct for you, and that will also mean the overall rankings in both distances need adjustment.  Please let us know if you swam a distance different than what is reflected here, so we can finalize.  Thanks for your cooperation, and we hope to see you all again next year!

Results:
Age Group CLICK HERE
Overall CLICK HERE

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Another Great morning for the run last Saturday – a little muggy but it burned off and did not get too warm by the time we finished the 16 miles.– 75degrees, 84% humidity. 

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.

Note:  If you can make a contribution to maintain our Port A Pot at Truman, let me know.

Thanks to Cris, Myles, Jim M., and Rae Jean or their donations.  GOTTUGO donates the unit and we cover the consumables for $47 per month.

I just completed a video for Monkeysee.com on “Beginning Tips for Trail Running”.  You can see/critique it at :  http://www.monkeysee.com/play/14392-tips-for-first-time-trail-runners    You should recognize the venue :-)

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