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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 :-)

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 9 x 800’s with one lap recovery between each.  You are getting to the pinnacle of your pace/strength training.  You should have a good ‘feel’ for your marathon pace – which is NOT what you are doing your Yasso’s at but can be extrapolated to a pace you can ‘hold’ for 26.2 miles.

Saturday Run –  ***START AT 6:00am. ****   This will be your second  20 MILER ; 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.  Like last week, your object MUST be just to DO THE DISTANCE without regard to time.  The only difference is that I want you to pick up the pace by :15 to :20 seconds per mile starting after you make the final turn onto  Crownsville; hold it until you get to the Arundel Sign Water Stop; then back off 1 to 2 minutes slower for the final Truman hills. 

 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 in New Hampshire for the TIMBERMAN 70.3 IRONMAN.

Here’s some items sent in by Ted Morgan and Tom Nelson. Food for thought for the future J:-)

Oct 3, 2009 – FREEDOM Marathon; only 90 miles from Annapolis. The Freedom’s Run Marathon Comes to Life to Celebrate History, Community Health, And the Soul of Running through Our Four National Parks – Harpers Ferry National Historical Park, the Chesapeake and Ohio Canal National Historical Park, Antietam National Battlefield, and the Potomac Heritage Trail.  http://www.freedomsrun.org/

April 24, 2010 - Blue Ridge Marathon - In celebration of the 75th Anniversary of the Blue Ridge Parkway, the inaugural Blue Ridge Marathon will be run on April 24, 2010. The building of the Blue Ridge Parkway was an amazing feat as anyone who completes this marathon will see. The Blue Ridge Marathon is the first marathon to be run almost entirely on the Blue Ridge Parkway and is one of many events commemorating the Parkway’s 75th Anniversary. Local runners have crafted one of the most difficult and beautiful marathons on the east coast. The full marathon course includes 3,076 feet of total elevation gain and 6,140 feet of total elevation change. The uphill portions will test each runner’s strength and endurance while the equally challenging downhill sections are sure to weed out those who are unprepared. The breathtaking views and stunning Blue Ridge Mountain scenery are sure offer some reprieve to runners as they persevere to the finish line!  http://blueridgeparkwaymarathon.com/

-We basically have this weekend’s 20 mile run, then the 22 mile run, and then we start tapering.  I will devote a lot of time to proper tapering. 

- Now is about the time those working toward their first marathon start realizing "the time of destiny draws near" - and they start getting a little anxious and start to push the weekly runs and get a little tense on the long runs.  ESPECIALLY those of you that are beginning to realize you have some talent for this running thing; and are looking more closely at those BOSTON MARATHON QUALIFYING TIMES.  YOU know who you are - and I know who YOU are; don't try to hide behind that grin :-)  You are both blessed, and cursed.  You found a talent you probably never dreamed you had, BUT you are in danger of starting your running career off on a bad foot (or not as enjoyable as it SHOULD be).  Let me diverge with a little story:

-JUDY FLANNERY was a mother of four who started running in her 50's, never having been much of an athlete, but looking for something to give her a little more energy to deal with.....(fill in the blank)... I was there when July ran her first marathon, and the sheer excitement, joy, and exhilaration she exuded at the Finish was absolutely contagious.  She qualified for Boston in that first marathon but that was absolutely secondary to her.  Judy went on to become arguably the best triathlete in her age group in the world.  She had more World Championship trophies than wall space for them.  Yet, EVERY time our paths would cross (usually after she had received her first place award, gotten dressed, and was relaxing, and I was still picking my tongue up off the pavement) she would greet me with a big smile and talk about how great finishing that first marathon was.

Judy was killed by a hit-and-run driver while on a training ride in 2002.

-The message to all of you is RELAX; enjoy the moment - every moment.   If you have kids, ask them if you can have one of their "chill pills" 


 Stay Healthy


Ron Bowman
c: 410-570-0003

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