Greetings Spring Runners; Week #23
Key School 5k and 10k - 10/11/2009
Key School 5k and 10k
When: Sunday October 11
Where: The Key School; 534 Hillsmere Drive, Annapolis, MD 21403
Start: 9:00am
Online Registration: www.bluepointtiming.com Active.com https://www.active.com/event_detail.cfm?event_id=1796416
Description: The KEY SCHOOL 5k/10k Run and Family Fun Run. Sponsored by the Parents Association. The course begins at The Key School and winds through the scenic residential community of Hillsmere Shores on paved roads. Both the 5k and 10k will commence at 9:00am sharp, followed by the Family Fun Run at 9:15 am. Packet Pick-Up will begin at 8:00am and close at 8:45 am.
Entry Fee: 5k and 10k……………….$25 Family Fun Run……………………….$15
The Donna Brashears 10k and 5k Run/Walk - 9/27/2009
The Donna Brashears 10k and 5k Run/Walk
When: Sunday 27 September
Where: Camp Letts, 4003 Camp Letts Road, Edgewater, MD 21037
Start: 9:00am
Online registration: www.bluepointtiming.com Active.com http://www.active.com/page/Event_Details.htm?event_id=1775496&assetId=86EF8136-7552-4C26-97F2-EF27A5D8E7AD
Entry Fees: 10K / 5K: $25 (early sign-up) 10K / 5K: $30 (on or after August 31, 2009)
Description: Date: September 27, 2009 Start Time: 9:00 a.m., 10K Run (5K following) Location: YMCA Camp Letts, 4003 Camp Letts Road, Edgewater, MD 21037 Awards: Awards presented to the overall top three male and female finishers for each race. Medals presented to the top three male and female finishers in eight age categories. Entry Fees: 10K / 5K: $25 (early sign-up) 10K / 5K: $30 (on or after August 31, 2009) Registration: On-line at www.peninsulapacers.org. In-person race-day or at packet pick-up. Mail entries to and include cash or check made payable to: Peninsula Pacers, Attn: Ann, 1001 Windjammer Court, Churchton, MD 20733, by August 31, 2009. Packet Pick-Up: September 25-26, 2009, 2:00 p.m. - 7:00 p.m., at Fleet Feet, 318 6th Street, Annapolis, MD, 410-268-6290, www.fleetfeetannapolis.com. Race Day: 7:30 - 8:30 a.m. Healing Wall Exhibit: For a minimum donationn of $5.00, we invite you to send a message or 1-2 photos (4x6 max. size) to display on our Healing Wall, honoring those that have been impacted by cancer. Please mail them with your entry fee or email them to peninsulapacers1@yahoo.com. Contact: Peninsula Pacers at peninsulapacers1@yahoo.com or www.peninsulapacers.org. Peninsula Pacers is a 501(c)(3) non-profit organization
Greetings Spring Runners; Week #22
What a GREAT weekend for a run – 74degrees, 55% humidity, clear skies, nice breezes! I could tell there was a larger than usual group out Saturday morning based on the amount of water used. I hope everyone had a good run . I had a long day at the NORTH FACE 50k near Sterling, VA. Just a day in the woods with friends – Lara Mish, and Rene Cover among them J It was a nice highlight for a personal milestone as it was my 80 ultra-marathon J
Now starts one of the MOST IMPORTANT phases of your training. I rank it right up there with the long run. It also can be the MOST DIFFICULT - the TAPER. If you do it right; it will be the cherry on top of the ice cream sundae of your training (why do I always use 'goodie' analogies? :-) If you do it wrong, you will jeopardize five months of training. I can hear the little wheels turning in your head - 'how the heck can doing less miles and less intensity be difficult". Well listen, little grasshopper, and you will know. You are a bunch of classic Type A personalities. You have spent FIVE MONTHS, and ran about 600 miles, pushing yourself. It is not being overly dramatic to say each of you have put blood, sweat, and tears, into this training. Now, this Bowman guy is telling you to "back off"; and it WILL BE HARD FOR YOU. You are going to get anxious and irritable. You are going to think you are atrophying before your eyes, and WORSE, putting on weight! You are going to think the taper phase is TOO LONG. You are going to fret over every little ache and pain; wondering how serious it is and will it heal before race day. RELAX.
The PURPOSE of the TAPER is to let your body completely heal from the cumulative effect of the long runs and hard workouts, and give your body time to turn that training into larger and stronger muscle fibers; to let your body REALLY rehydrate for once, and replenish your glycogen and carbohydrate stores. The challenge is to keep the "edge" you have built up without doing too much or TOO LITTLE. Don't change your eating habits during these next two weeks except, possibly, a little smaller portions - don't pig out trying to 'carbo-load'. This week, keep your training routine the same but back off on the intensity just a little; maybe 5 to 8 beats per minute for your Heart Rate monitor users. Next week we will go into a pre-race routine for workouts. TRUST YOUR TRAINING.
-Thanks to those who have or indicated they will make donations to the Truman Park N Ride Port A Pot 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.
-Also, please send in the marathon you are targeting so we can start compiling who is doing which marathons to share logistics, travel, lodging, - support. We have 15 going up to the Steamtown marathon.
-It is also time to start working on this year’s “Moore’s Marines Marathon Training Program – Pain is Temporary – Pride is Forever” shirts. So far I have 7 requests. In order to reduce the number of excess shirts, I would like to only order shirts for those who want one. Let me know if you want a shirt and your size. The plan will be to get them in time for your marathon. I NEED TO PUT THE ORDER IN BY NEXT TUESDAY
-We also should start thinking about our annual Post Marathon Party date and location. The party is usually in the late November or early December timeframe. It is very casual and a great opportunity to exchange ‘war stories’ and show off race shirts and medals J How about Squisito’s?
What do you think about having a potluck party somewhere and inviting a guest speaker? Bart Yasso, of Road Runner Sports, is a gifted speaker and has more running stories than you can imagine. I know it would be a terrific evening. If you let me know there is sufficient interest, I will talk to him about his schedule and speaking fees. LET ME KNOW WHAT YOU THINK.
Wednesday Track Session - START 6:00pm This is a repeat of last week . Do 3 x 1 mile repeats at :45 sec to 1 min faster than desired race pace, with 1 lap recovery. Remember – keep all at the same pace. Be consistent.
Saturday Run – ***START AT 6:00am. **** This is a back-down run of 14 miles. Do 10 miles then 1 loop of the AHS Trails for those training for a Trail Run or 5 miles for the Army 10 Miler/Half Marathon group. NOTE: The route will be Truman, South Haven, left up/back Pinedale, out Rt 450, right onto St. Stephen’s, right onto Chesterfield, out to a right on Crownsville Rd., then back to Truman. The first half of the run – to about the turn onto Crownsville – should be Zone 2 (Easy). Then gradually pick up the pace to match your planned marathon pace. DO NOT get greedy and go faster than that, no matter HOW good you feel. If anything, be conservative. This is to get your legs/body comfortable at marathon pace with some fatigue in the legs, and practice your nutrition/hydration plan .
These next 2 runs (for Baltimore) or 3 runs (for Steamtown) are your taper and can be the most beneficial but have the potential of being the most dangerous to your marathon. Overdo them and you can seriously jeopardize your race, worst case – get injured. Underdo them and you may be a little stale going into your run. Much better the latter over the former. J
Sunday Trail Run –Start at 8:00 am for one loop of the AHS trail. 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. A group has been going to Patapsco or Rosaryville for a little more distance. Let me know, or “reply all”, if you are interested in joining these runs.
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.
Psychological Issues and Concerns for Tapering
- As you taper, concentrate on reading books, magazine articles, or other materials that will provide you with motivation and inspiration.
- Take care of any anxieties and concerns in the weeks prior to the marathon. Preparation is the best strategy to reduce or eliminate stress and anxiety
, all the more reason to have completed those key long runs in the weeks prior to the marathon.
- Remember that is normal feel be tense or nervous prior to a marathon. Even the most seasoned runners experience these feelings.
- Stay away from participants who are excessively stressed out or are negative. Don't let these individuals affect your state of mind.
- Touring the Course - For first time marathoners, I recommend NOT viewing the course prior to the race. Doing so may add to your nervousness (particularly if the course is difficult). Instead, look at a course map and/or elevation profile diagram to become familiar with the characteristics of the course. A positive psychological strategy is to think of the marathon as an "exploratory sightseeing excursion". Possessing this mindset can add some interest, excitement, and positive anticipation during the last miles of the race that can oftentimes be mentally as well as physically challenging.
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
“The more time you spend doing the things you can do, the less time you have to think about what you can’t do” Michael Bond – National Champion Handcyclist
Greetings Spring Runners; Week #21 - Addendum
You should have received this week’s Update #21 but Kim forwarded the following article to me that I wanted to share.
The ARC Second Annual 5k Run and 1 Mile Walk Results - 9/13/2009
Greetings Spring Runners; Week #21
Saturday Run – ***START AT 6:00am. **** This is a back-down run of 16 miles (did you EVER think you would consider 16 miles as a “back down” run J ); or 10 miles + 5 miles (one loop) of the AHS Trails for those training for a Trail Run or 5 miles for the Army 10 Miler/Half Marathon group. NOTE: The route will be Truman, South Haven, left up/back Pinedale, out Rt 450, Bell Branch, Rutland, Rt 450, then back to Truman. The first half of the run – to about the turn onto Rutland from Bell Branch – should be Zone 2 (Easy). Then gradually pick up the pace to match you planned marathon pace. DO NOT get greedy and go faster than that, no matter HOW good you feel. If anything, be conservative. This is to get your legs/body comfortable at marathon pace with some fatigue in the legs .
These next 3 runs (for Baltimore) or 4 runs (for Steamtown) start your taper and can be the most beneficial but have the potential of being the most dangerous to your marathon. Overdo them and you can seriously jeopardize your race, worst case – get injured. Underdo them and you may be a little stale going into your run. Much better the latter over the former. J
Sunday Trail Run –Start at 8:00 am for one loop of the AHS trail. 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. A group has been going to Patapsco or Rosaryville for a little more distance. Let me know, or “reply all”, if you are interested in joining these runs.
KEY SCHOOL 5k/10k Run and Family Fun Run -- October 11, 2009
October 11, 2009 - The KEY SCHOOL 5k/10k Run and Family Fun Run. Sponsored by the Parents Association. The course begins at The Key School and winds through the scenic residential community of Hillsmere Shores on paved roads. Both the 5k and 10k will commence at 9:00am sharp, followed by the Family Fun Run at 9:15 am. Packet Pick-Up will begin at 8:00am and close at 8:45 am.
Entry Fee: 5k and 10k……………….$25
Family Fun Run……………………….$15
Online Registration at: http://www.active.com/event_detail.cfm?event_id=1796416
Mail In Registration: Checks payable to The Key School. Mail to; The Key School Parent’ Association, 534 Hillsmere Drive, Annapolis, MD. 21403 Questions? Contact Liz Glass at Liz1719@comcast.net or Christina Friday 1girlfriday@comcast.net
Run For Shelter 5K Results
Greetings Spring Runners; Week #19
I look forward to hearing about everyone’s A-10 experience. We had the best conditions in over a decade, and the crowd support was best ever.
I will be out of pocket backpacking in the Bob Marshall Wilderness in Montana until 9 Sept so I will miss putting out next week’s Update. The schedule for next week is: 4 x 400 w/200 cooldown between; plus 4 x 100 w/20sec rest between. Next Saturday is a 20 mile ‘top off’ run to give those who might be behind in their long runs or to boost confidence for those who may not have had a good 22 mile run this week. I will be thinking of you J I am looking at this trip an extended low aerobic (Z2) workout :-)
I may be dating myself but my first pair of “running” shoes were nothing more than a ¼ inch hard rubber sole with a leather insole; and the name “PUMA” on the side – which was REALLY cool back then. Some insist the biggest setback to running was when Bill Bowerman developed a running shoe designed with a thick slab of automobile tire stuck on
the heal. Ever since then runners have used that “support” as a crutch to compensate for poor running mechanics. The following article illustrates there may be something to the idea of going back to the “old ways” of running – with little or no foot support. After all our ancestors did a pretty good job of chasing down faster game without Adidas or Nike’s.
http://www.washingtonpost.com/wpdyn/content/article/2009/08/03/AR2009080302120.html?hpid=artslot&sid=ST2009080401998
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.
-Also, please send in the marathon you are targeting so we can start compiling who is doing which marathons to share logistics, travel, lodging, - support.
-It is also time to start working on this year’s “Moore’s Marines Marathon Training Program – Pain is Temporary – Pride is Forever” shirts. In order to reduce the number of excess shirts, I would like to only order shirts for those who want one. Let me know if you want a shirt and your size. The plan will be to get them in time for your marathon. I think Baltimore/Steamtown marathons are first up.
-We also should start thinking about our annual Post Marathon Party date and location. The party is usually in the late November or early December timeframe. It is very casual and a great opportunity to exchange ‘war stories’ and show off race shirts and medals J
What do you think about having a potluck party somewhere and inviting a guest speaker? Bart Yasso, of Road Runner Sports, is a gifted speaker and has more running stories than you can imagine. I know it would be a terrific evening. If you let me know there is sufficient interest, I will talk to him about his schedule and speaking fees. LET ME KNOW WHAT YOU THINK.