Articles by Coach Ron
Greetings Spring Runners; Week #18
NOTE: We have almost expended the Port A Pot donations received so far so we need some others to contribute to keep the service. We only pay $46 for the consumables. Contributions can be made directly to me preferably by check but I will take cash, or via PayPal by sending the funds to lynnron1@comcast.net and marking it for Truman Port a Pot. A couple of people have used this method with good results.
- I hope everyone got their run in. Please share with us how your run went; how was your hydration, nutrition, pacing. I am sure there are a lot of good tip and/or lessons learned everyone can use. I have not had as much one-on-one with each of you as I would like so I would like to hear how your training is going.
-The TIMBERMAN 70.3 triathlon went well; tough but well. Although it almost got off to a bad start when Missy, Patrick and I could not get OUT of our room on race morning because of a stuck door. The swim was great, the bike was very hilly and took more out of me than I expected which made the 13.1 mile run similar to the final miles of a 50 miler :-(
Spring Moore's Marines Long Distance Training - Week #17
YOU DID IT - 20 MILES!! Did you EVER think you could go that far? You are all awesome. The reports I am getting are that, for the most part, everyone had a good 20 mile run on Saturday and there was a large turnout, with some new faces. Conditions were VERY HHH Total ascent: 1475 ft
It was a busy, exciting visit to Santa Monica, CA for my son’s wedding. The couple was married on a grassy courtyard overlooking the Pacific Ocean and are now off to their honeymoon in Tahiti.
I did manage to get some running in. I ran on the beach by the Santa Monica Pier, the beach where Gidget got her start, the ‘famous’ “Muscle Beach” and down to Venice Beach. It was a flat run but had a lot of distractions :-)
Spring Moore's Marines Long Distance Training - Week #16
Another – HHHH weekend for running for those running here. I understand there was a large group that chugged up the Bears on their return trip. Some went long; getting in their second 18 miler; others were doing a drop-back of 12 miles. Either way, I HOPE you took the conditions into account and did not try to push a particular pace because you thought you needed it. The extra HH (Heat, Humidity) meant if you were trying to run a 9 min/mile pace by your watch; you were probably running an 8:30 or 8:00 min/mile by your heart and energy expenditure. Chances are, conditions will not be as high for your marathon but the HH acclimatization you get now will prepare you for whatever race day brings – IF you treat the runs properly.
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
Greetings Spring Runners; Week #15
Wednesday Track Session - START 6:00pm This week we will do 5 x 400’s and 4 x 100’s; with :30 sec after each 400, and :15 sec after each 100. I plan to be there. Gather at Squisito’s after.
Saturday Run – ***START AT 6:00am. **** The long run is a Drop-Back week of 12 MILES –PICK UP THE PACE for the LAST 3 Miles by :30 sec per mile; or 10 miles + 5 miles (one loop) of the AHS Trails for those training for a Trail Run or 5 miles for the A-10/Half Marathon group. If you are just joining the group and are not sure if you are up to the distance, touch base with me before we start.
NOTE: . The route will be out Rt 450 to RIGHT on St Stephen’s Church, RIGHT onto Chesterfield (water at Camp Barrett), RIGHT onto Crownsville to the Arundel Signs Water Stop, up to the ¼ Mile Mark on Pinedale, then back to Truman.
I will not see you Saturday or Sunday as I will be working my way through the 200 miles of trails of the Rockies doing the Wild West Relay along with Paula Carrigan, Gaye Bugenhagen, Steve Blazjewski, Matt Moser, Barbara Hamilton, Cris Eck, Erin and Joe Ferner. Think about us :-)
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. When done correctly, these runs are great for shaking off the stiffness from the previous day’s long run.
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 four 2 minute walk breaks but try to pick up the pace slightly.