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October 31st - Halloween - 5K Run for Children of St. Jude Hospital Results

Overall: HERE
Age Group: HERE

Big Vanilla Athletic Club is sponsoring the October 31st - Halloween - 5K Run for Children of St. Jude Hospital.

The cost is $28. All proceeds going to St. Jude Children’s hospital.

T-shirt size. No t-shirt if not registered by 21st.

Sign in begins at 7:45 a.m., race starts at 8:30 a.m. in Kinder Farm park.


Greetings Spring Runner, Shirts Are In

I am scoring the Big Vanilla 5k at Kinder Farm Park Saturday morning but Susan Schweers will have our “Moore’s Marines Marathon Training Program – Pain is Temporary, Pride is Forever” shirts at the Truman park n ride.   Cost $15

If you can’t get it then, don’t worry, let me know and we will work something out.


Greetings Spring Runners; Week #27

-Let’s hear from you MARINE CORPS MARATHN finishers!!

I did see a few results:
-Terri (Willie Gumula’s daughter) did her FIRST MARATHON at the Baltimore Marathon with her dad – Well done Daughter and Dad.
-Tom Goodridge – 4:54 – Broke the 5 hr barrier for the first time PR 5:43
-Bill Rogers – 4:52 – Ditto.


GBIA 5k Run/Walk (Glen Burnie Improvement Association) - 10/24/2009 - Results

Overall: Click HERE
Age Group: Click HERE


Greetings Spring Runners; Week #26

Anyone interested in going to the University of Delaware on October 23 to attend a seminar by Christopher McDougall, author of “Born to Run” with me should let me know. McDougall’s bestselling new book, Born to Run, examines the fabulous athletic feats of the Tarahumara Indians of Mexico's Copper Canyons and delves into breaking research that humans -- all humans -- are potentially the greatest long-distance runners on earth.

-Let’s hear from you BALTIMORE Marathon and Half Marathon finishers!!

-This past Saturday was one of those days that are extra hard to get up for – literally; rainy, rainy, rainy – but not too cold, so once you got started it was actually pretty nice.  Right !? 

Gaye, myself, and a few others went up to Boonsboro to do the Appalachian Trail 15 mile portion of the JFK 50.  The rocks and leaves made the run interesting but enjoyable.

-MCM’ers - Now for MARATHON final preparations: -  Make an inventory of what you want to take by Pre-race, Race, and Post Race.and start laying it out NOW (don't worry you WILL forget something) -Raceready shorts with pockets already loaded with medicine bag, Succeed, Gel,  - CHIP - Singlet with bib pinned - SHOES, Socks, long-sleeve shirt, hat, gloves, trash bag. Don't try to decide EXACTLY what you will wear, bring enough to be prepared either way (warmer or colder) you can always put it in your Drop Bag or Start with it and drop it or wrap it around your waist.  PRE-RACE warmups; to be put in your Drop Bag just before going to the START. TWO water bottles of your Recovery drink (CytoMax, Accelerade, etc.), one for before the Start and one for when you Finish.

-Dress warm for the drive/shuttle/wait before the Start. You will be sitting around a lot, and fidgeting, changing clothes 10 times, making 4 Pit Stops, will not keep you warm enough, especially if it is a chilly morning.

Take 2 water bottles of energy drink (Gatorade, Acelerade, etc.), one for BEFORE the Start, and one waiting for you when you Finish, and something to eat; Powerbar, etc in case the lines are too long. Have shirt/shorts/warmups  to put in your Drop bag before the Start. (Yes, I am repeating). - About 15/20 minutes before the Start, take off your warmups, put on the trash bag (with holes already cut for head/arms) and take your Drop bag to the truck with your bib number. - Then Fidget, chat, pee, until Start.

-RACE STRATEGY:  Here are a few race strategies to remember:   - If you feel like you are going too slow in the first few (about 5) miles- you are doing just about the right pace.

-Make your 'pit stop' as early as possible so you won't be rushed before the Start. 

-If you are well hydrated, you may find you have to make a pit stop -or two- during the race.  Don't wait until your eyes turn yellow to make the stop.  I once had to make two 60sec pit stops - way too long.

-If you do make a stop, do not try to catch up with your running partners all at once.  Pick a pace a little quicker than you were doing before the stop.  You will eventually catch them.  If you don't, you were probably going too fast to start with - or they didn't like your company :-)

- Know where/when the Water Stops are, and think about what you want about 1/4mile before getting there.  This gives you time to get your energy gel out and tear off the top with your teeth (which will get exceedingly more difficult to do), open your medicine bag for Succeed, Advil or whatever you need, and put it in your mouth but just resting on your tongue- ready for water.

- DO NOT even THINK about taking any of the above without water.  I tried it with a Succeed tablet and gagged for about 1/2 mile before it went down.

- Try to stay loose by talking to your running mates and looking around, wave to the spectators, they love it.  Say 'thanks' to the volunteers and Police; they get little else for being out there longer than you will.

-  Positive thoughts, Positive thoughts, Positive thoughts, Positive thoughts.

-This a little late but if there is anyone who wants to help with a “Moore’s Marine’s Support Stop” along the course – let me know.  This is a great way for family, friends, running partners doing a different race can help out. Bring what you can; hard candy, Advil, Vaseline, cookies, a couple jugs of water, stuff you would like to see at that point of the race. 


- I've gotten a number of questions about what happens AFTER the marathon.    First, get fluid and nutrition as soon as possible after you finish, even if you don't feel like it.  The lines at the Food stations will be long so stash some Gatorade, energy bars in your post-marathon change bag just in case.    Get into your post marathon warm ups as soon as possible. It's easy to get chilled quickly - NOW you can put on your race premium shirt - NOT BEFORE  - bad karma .     Hook up with your mates and enjoy the moment - do some light stretching at the same time. 

-Start taking anti-inflammatory every four hours to stave off the soreness. Take an epsom salts hot bath; preferably after you get home.   Light stretching, easy bike, swim, walking for the next couple of days. No running until the weekend, IF you feel like it then.   Be aware of post-marathon blues.  There is a lot of scientific evidence that says everyone goes through some post marathon (endurance event) depression. For me it's about three days after that I get that "now what?"  feeling and get a little grumpy (not Ron, you say!).  You also might notice some sudden weight gain.  Not to worry; your body is reacting to the significant disruption in your body hormones/chemical balance, and is sucking up all the nutrition and fluid it can to repair the damage you did  to it.  It will pass -literally.    More later on when should you start running again.

POST YOUR TIME and any comments/anecdotes on the Forum. 

- This is going to be YOUR moment!    You have run over 600 miles in the last 5 months. Neither I, nor your spouse, nor your running partner, has run one step for you - and they can't do it now.   "Pain is temporary- Pride is forever" is more than just a catchy phrase. 

WHY are YOU going to make it?

Because YOU have spent the last five months preparing for this - you ARE ready.  TRUST your training. Because Lunch Hour means RUNNING six miles. Because no matter what it takes you WILL make it up Iwo Jima hill. Because you have committed yourself to do this - and that means something. Because you ARE a bit insane. Because you are realizing a DREAM that will be with you FOREVER. Because THERE WILL ONLY BE ONE FIRST MARATHON IN YOUR LIFE and THAT means something too.

-         Please let me know if this is your first marathon.  Kim Couranz will be sending a questionnaire for first-timers.

Wednesday Track Session -   START 6:00pm  This is a repeat of last week and should be the last track session for those doing MCM . 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. Those doing November marathons still have a couple of good track sessions – THEY ARE IMPORTANT.

Saturday Run –  ***START AT 6:30am. **** This is for those doing later (you still have time for two more long-ish runs.  PHILA- 18 miles, NEW YORK-18/20 miles, RICMOND – 16 miles) . Those doing these later marathons, you have done your long runs, start your Taper.  MCM’ers do 10 miles with 5 miles at your marathon pace to get your legs “used” to the pace.  NOTE: The route will be out Truman,  out Rt 450.

 Sunday Trail Run –Start at 8:00 am for one loop of the AHS trail.

****-We are looking at Saturday 6 December for our annual Post Marathon Party  date and location. Let me know if that date works for you.  We are looking at a Potluck format.  It is very casual and a great opportunity to exchange ‘war stories’ and show off race shirts and medals :-)

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

Talbot County YMCA Run for Hospice 5k and 10k - 11/27/09

Talbot County YMCA Run for Hospice 5k and 10k

Friday, 27 November

Start:  10:00am

Children 6 -12 – Member -$10 Ages 13 and up – Member -$20

Children 6 -12 – Non-Member -$15 Ages 13 and up – Non-Member -$25

Online registration at:



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Greetings Spring Runners; Week #25

CONGRATULATIONS!!   YOU did it!  Take some time to embrace your accomplishment.  This is NOT a small accomplishment - brag a little.  You DESERVE it.  Wear your medal to work!   Take additional satisfaction in knowing it was not an easy day.  One of the nice things about working with first time marathoners is, that even when I have a less than optimum race, I get to feed off the excitement of others.   I am so proud of each one of you.  You are one tough group.  You paid attention to the conditions and listened to your body and adjusted your effort accordingly - to FINISH


Greetings Spring Runners; Week #24

- GOOD 10 mile RUN Saturday.  A little chilly at the start but about 65 at the finish, which the early forecasts say is what we can expect for Race Day Saturday for BALTIMORE or Sunday for STEAMTOWN. Everyone looked comfortable and all (most) of the nicks and dings seem to be healed or are being managed.  YOU ARE READY!