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Greetings Spring Runners; Week #23

What another GREAT weekend for a run – 68degrees, 55% humidity, clear skies, nice breezes! I actually got to run with the group. It was great to see you all.  Everyone is looking – Goood! 

-  Some caution- one more time:  At this point, there are more things you can do to jeopardize your marathon than things you can do to improve your performance.  Now is the time to maintain your sharpness and start to taper - more on that in the coming weeks.

- REMEMBER  - You will NEVER have another FIRST MARATHON so you want to make it as pleasant an experience as possible.  Use a conservative hurried approach.  You can choose to "push the envelope" for your next marathon - or not.

- One more thing.  The power of POSITIVE THINKING is not just the idea of some Talk Show host psychologist - it has been the 'secret ingredient' for runners forever.  Think of the satisfaction, thrill, you felt when we finished 22 miles - try multiplying that feeling tenfold - USE that as a mental image while you run.  I  have overhead some of you make comments like "Ohhhh, we've got xx miles to go", "We've only been running xx hours".   For the next three weeks, practice on eliminating negative thoughts while you run - any negative thoughts, running related or otherwise.  Whenever a negative thought pops into your mind, replace it with a positive thought - ".... only a little further to the next water stop",  "....I'm feeling pretty good",  "wow.....that's a hot lady/guy just ahead of me";  you get the idea.

-    For those of you nursing injuries - hang in there! Take the time to heal.  You have the strength to do the marathon even if you don't run another step.  Assess your progress with short check-out runs to determine a pace you can run pain free through the weekend preceding the race.  AT SOME POINT YOU HAVE TO MAKE A DECISION.  Remember the discussion we had the first week of our training - why are you doing this?  Does it have to be THIS marathon?  Am I willing to scale back my expectations of finishing time and accept the (unknown) additional pain?  Remember - You only have one FIRST marathon; whether it’s this year or next.  Talk to family, friends, your training partners for the last four months, call me any time; but remember, also, that no one else knows how much you want this marathon, or what your discomfort tolerance is.

-Thanks to those who have or indicated they will make donations to the Truman Park N Ride Port A Pot  service.

Jim Mandrin
Cris Eck
Rae Jean Goodman
Myles Powers
Jane Meyer
Tom Dekornfeld
Greg Hill

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.  Below is the mock up for a short sleeved shirt..  The plan will be to get them in time for your marathon.  I NEED TO PUT THE ORDER IN BY THIS THURSDAY in order to have them in time for Baltimore and Steamtown

Here are the size specs:

Womens Bust XS (30-32)  SM 32-24  MD  34-36  LG 37-39  XL 40-42

Mens Chest  XS 34-36  SM 36-38  MD 38-40  LG 41-43  XL 44-46

-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 :-) How about Squisito’s?

Wednesday Track Session -   START 6:00pm  This is a repeat of last week . Do 4 x 800 repeats  with 1 lap recovery.  Remember – keep all at the same pace. Be consistent. At this point you are not trying to make get stronger or faster – that work has been done (or not). Now you want to continue the taper theme of giving your muscles recovery time while still keeping the ‘muscle memory’ for running quicker.

Saturday Run –  ***START AT 6:30am. **** This is a taper run of 10 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, out to the 5 Mile Mark and back. – should be Zone 2 (Easy).  Then gradually pick up the pace to match your planned marathon pace from the 4 Mile Stop back to the 2 Mile Stop, then back off for the last 2 miles. Work hard but don’t strain on the Three Bears. 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 .

This is your last run for (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 If you plan to do the Metric Marathon (16.3 miles) – you have a choice to make;

-         If you are looking for a high place in the Champ Series – Go for it – but be careful.  I have seen MANY runners with four months of excellent preparation, lose their marathon at the Metric, or Army 10 Miler. Be careful

-         Run it like the 10 mile run indicated above.

 Sunday Trail Run –Start at 8:00 am for one loop of the AHS trail.  Something different this Sunday. We will run the trails behind Crownsville Hospital.  Let me know if you are interested in joining us and I will send you details.

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.

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

“Mental toughness is not defined as the toughest, meanest, loudest person in the arena of sport. Mental toughness is being able to summon your emotional strength at the right time and using it with”

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