<< Greetings Spring Runners; Week #15 | Home | Spring Moore's Marines Long Distance Training - Week #17 >>

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

Wednesday Track Session -   START 6:00pm  This week we will do 5 x 600’s (1 ½ lap) and 4 x 100’s;  with 1 min after each 600, and :15 sec after each 100.  Attendance has been low the past three weeks.  These ‘pacing’ sessions are only slightly less CRITICAL to having the best possible marathon as the long run so if  you don’t/can’t run at AHS with us – PLEASE get the session in sometime during the week.

Saturday Run –  ***START AT 6:00am. ****   OKAY!  It is time for the BIG ONE;  20 MILES ; or 15 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.  NOTE:  The route will be out Rt 450 to  LEFT on Rt 424, LEFT onto Bell Branch, LEFT onto Rutland, cross Rt 450, onto St Stephen’s Church, RIGHT onto Chesterfield (water at Camp Barrett), LEFT onto Hawkins;  RIGHT onto Crownsville to the Arundel Signs Water Stop, then back to Truman. Here is a link to the route:

http://www.mapmyrun.com/run/united-states/md/annapolis/631608832.  This is a key milestone in your training. It is more about gaining the confidence you CAN go that far – if you can do 20; you can do 26.2.  Your object MUST be just to DO THE DISTANCE without regard to time.  Actually, the longer it takes you, THE BETTER.  If your body and mind gets used to 4 hours on your feet during a training run, regardless of how FAR you go, it will be much better prepared to do it during the marathon.

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.

I will not see you Saturday or Sunday as I will be attending my son’s wedding in Las Angeles.

This past Friday, AND Saturday our Wild West Relay Team was working our way through the 200 miles of  the Rockies doing the Wild West Relay along was Paula Carrigan, Gaye Bugenhagen, Steve Blazjewski, Matt Moser, Barbara Hamilton, Cris Eck, Erin and Joe Ferner.  We crossed two mountain passes up to 10, 942 ft, crossed into Wyoming during the night; ran segments with hills like Papa Bear – only 8.8 miles long (me); spooked a deer next to the road (Paula), had an antelope cross in front of her (Barbara); ran 6 miles of down a mountain the gradient of Papa Bear (Joe); and many, many more stories.

It was a “fun” adventure that I would recommend everyone give a try J  You can check out the forty or so photos the Team has posted on Facebook – Wild West Relay.

Here is something interesting passed on by Lara Mish.  Read this and see that Running leads to à Eating bananas à Better sex  J:-)

A professor at CCNY for a physiological psych class told his class about bananas. He said the expression "going bananas" is from the effects of bananas on the brain. Read on...

Never, put your banana in the refrigerator! !! This is interesting. After reading this, you'll never look at a banana in the same way again. 

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. 

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. 
No wonder the banana is the number one fruit with the world's leading athletes. 

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, 
making it a must to add to our daily diet. 

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. 

Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. 

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. 

Blood Pressure: 
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke. 

Brain Power: 
200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. 

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. 

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. 

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. 

Morning Sickness: 
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. 

Mosquito bites: 
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. 

Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? 
Studies at the  Institute of  Psychology in  Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar le vels by snacking on high carbohydrate foods every two hours to keep levels steady. 

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. 

Temperature control: 
Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In  Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. 

Seasonal Affective Disorder (SAD): 
Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan. 

Smoking &Tobacco Use: 
Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. 

According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! 

Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape! 

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe it’s time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!" 

respect the distance or the distance won't respect you


it will eat you up, spit you out                                

                                    and make you beg for mercy

 Stay Healthy


Ron Bowman
c: 410-570-0003

Add a comment Send a TrackBack