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Greetings Spring Runners; Week #32

****- Sunday 6 December for our annual Post Marathon Party 

LOCATION will be at the AUSTIN GRILL in the Westfield Annapolis Mall.

TIME will be 5:30pm until we leave.  There will be a Special Happy Hour for us.  Bring your marathon medal, t-shirt, and best ‘war stories’. family welcome. Please rsvp so we know how many to expect.

***If you are not planning on running the WESTFIELD ANNAPOLIS 5k this Sunday 6 Dec, I still NEED volunteers.  You can register online from the Bluepoint web site and get a shirt mailed to you –or- get one race day.  I am trying something new and offering shirts free for those who register by noon tomorrow, $10 from tomorrow to Friday, and $15 on race day – all can be done via the Race Store link on the registration site. Let me know how it works.

NOTE: MOORE’S MARINE’S WINTER TRAINING Program is open online at: 


-This past Saturday was a bit windy, and colder than we have had but still a great day for a long run.  Everyone seems to be in a different phase of training – gearing back up for an early 2010 marathon or actually (perish the thought) taking some time for an actual Recovery Period of your Periodization, or just doing maintenance fitness to get you through the winter.  It does not matter, we are all in this together and can look to each other for motivation and encouragement.  We will keep the same routine of a weekday pace session and a Saturday LSD run.

*****- I will have our Moore’s Marine’s Marathon shirts at Truman this Saturday.  We have extra’s so bring $15 and pick one up.

Donations are still needed to keep the Port A Pot at the Park N Ride.  $46 covers one month.  There are a lot of us that use the ‘facilities’ and I hope would contribute their share.

Wednesday Track Session -   START 6:00pm  This should be an easy pace session for those doing PHILADELPHIA or REHOBETH . Do 4 x 400 + 4 x 200  repeats  with 1 lap recovery. 

 --NOTE: What do you think about moving START time to 7:00am next week?  It is only staying darker later – and colder L

Saturday Run –  ***START AT 6:30am. **** This is for those doing your recovery run; 10 to 12 miles EASY.  You may feel full of energy early but will start to fade earlier if you have not recovered enough.  If that happens – back off on the ‘easy’ pace or cut the run short. If you press on, the next days will be spent doing more recovery and not getting you back to maintenance training or gearing up for your next event.

You've successfully completed your first marathon, or maybe your second, third... and as the leaves are falling and there is a chill in the air, you wonder "What now?" For many of us, particularly in Northern climes, the marathon season winds down by November and you hear the words uttered by those more experienced runners - the offseason.

So, what do you do in the offseason? Try these three things:

  1. Recover
  2. Try something new
  3. Work on your weakness

1.       Recover

Give your body a break! Whether you have come off a full schedule of short races or one longer race, you have been pushing your body for many months. It is OK to have a break. Do nothing if you want to, but most of us who have been enticed into this wonderful lifestyle want to remain active. So, do some easy running, swimming, biking, play ball with your kids, friends, nieces and nephews, grandchildren and have some fun – REALLY let your body heal from those nagging injuries. This allows for mental recovery too and allows you to gently formulate your plan for the coming months and next season.

Do what you feel like and don't obsess about missed workouts. Aim for about a month of this, but feel free to mix it in with the second theme. If you keep active, you won't lose too much of your hard earned fitness and it will be easy to work back up to your previous level once you get into your training routine. It's also a great time to allow your body to recover from any minor ‘nicks and dings’ that you have managed to ignore during the racing season.

2.       Try something new

The offseason is the ideal time to try a different way to keep active and keep that base endurance fitness. This is called cross training and can be extremely beneficial in many ways: it keeps your endurance base, it helps keep you fresh mentally, and many activities have other benefits that will help you in your overall tri-fitness - for example, agility, balance or flexibility.

Many of us during race season do not pay much attention to strength training. Now is the time to get to the gym or establish a home strength routine. You will reap the benefits next season. I am always amazed at the new offerings that pop up for group classes, so you don't have to restrict yourself to circuit classes, Pilates, yoga, etc. - although all these are great too. Try them if you haven't already! Some will be strength-based, some aerobic and many both.

3.       Work on your weakness

The offseason is the perfect time to work on your weakness(es). That doesn't mean you have to spend the entire offseason doing one sport, but you can set yourself periods of focus - say for a month at a time. If your swimming could do with some help, now is the ideal time to have a lesson or a stroke analysis, or simply to get to the pool more often to practice drills and technique. 

If biking is your weakness, then incorporating some pedaling drills is often useful. Where it is cold or snowy, it is often a challenge to get outside to ride. If biking is your weakness then think about attending regular spinning classes - or maybe invest in an indoor trainer - attach your back wheel and you can pedal while watching your favorite TV shows.

For running, be careful with a running focus as you don't want to increase your risk for injury. But there is no harm in incorporating some drills (cadence work, skipping, high knees, butt kicks, etc.) into your running workouts and even a bit of intensity (like strides or intervals) if you are ready for it. If you are going to increase your running frequency, then pay attention to overall volume (time/distance) and be guided by the 10 percent rule (don't increase time/distance by more than 10 percent in total each week).

And finally, a word on races. During the offseason, you don't have to completely give up racing. Even in colder climates there are usually many road (running). These are a great way to include a bit of intensity into your routine and get together with other athletes. So, change it up, have some fun and enter the next season fresh, strong and ready to go with some new skills and strengths.

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

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

 Strength does not come from physical capacity. It comes from an indomitable will" - M. Gandhi

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