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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.


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.

-NOTE: TAKE PRECAUTION. Dennis McGinley passed on a  warning.  On 16 August, his  window was smashed and  gym bag was taken.  The Police told him about 10 cars were hit that morning.  He was parked in the lower section where we all usually park.  Apparently, they targeted cars with something of potential value laying on the seats so keep things locked in your trunk or out of sight.

The Police told me they would be making additional sweeps of the parking lot between 6:30am and 9:30am.  Be sure to let us and the police know if you see anything unusual.

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 is your pinnacle for track work. We will do 10 x 800’s with 1 lap recovery.  Remember – keep all 800’s as close to the same pace as possible.  If you have fallen ‘a bit’ behind the schedule, do however many 800’s you are up to.  There are still a couple more weeks to peak in your pacing work.  You want to peak about 3 weeks before race day so you have time to do a proper Taper.

Saturday Run –  ***START AT 6:00am. **** This is the BIG ONE; 22 miles or 20 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, St Stephen’s, Chesterfield, Hawkins, Crownsville, South Haven, again up/back Pinedale, then back to Truman. This should be an easy, Zone 2, The intent is to get your body introduced to being on your feet for 4+ hours.  No thought about maintaining any particular pace but if you must, it should be about 1 ½ minutes slower than your expected race pace. Run comfortably but RESIST the urge to pick the pace up because you are feeling ‘good’.

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.

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.

“Running is something you just do. You don't need a goal, you don't need a race. All you need is a cheap pair of shoes and some time. The rest will follow.” Ted Corbitt

Stay Healthy


Ron Bowman
c: 410-570-0003

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