I am putting together the Schedule for the Winter, Spring training.  We have a lot of the group going to the BOSTON Marathon on 19 April so I will construct the schedule toward it but make adjustments for any of the other early marathons – B&A, GW, NATIONS, SHAMROCK, or HAT 50k, HASAWAHA 50k, or SENECA CREEK 50k. Regardless which marathon you are looking at or if you just doing maintenance, the next four weeks will be long runs of 10 to 12 miles but the intensity (pace) should be a little higher.

The Cross Training Sessions should include a lot of Core work.  Your Strength Sessions should shift to few reps with slightly heavier weight; three sets.  Gradually increase the weight over the next 8 weeks. 

DANGER, Will Rogers, DANGER – You will have TWO CHALLENGES over these next few weeks of holidays (well, maybe more, but two big ones).

-         Being the Type A runner you are, you are going to find it hard to keep your workouts easy enough – afraid you are going to lose your hard earned fitness, or drawn into harder workouts by a well-meaning running partner. If you do, you are taking a chance of undermining your Build Phase and will not see the progress you otherwise would.

-         You have been working hard over the past months, and consuming food (fuel) to support that level of effort.  If you do not decrease your energy intake (food) as you decrease your level of effort, you will gain weight that will make your Build Phase more difficult because much of your effort will be going into losing the extra weight instead of going toward making you stronger.  

o   Sorry, no magic bullets from me;  just some suggestions to avoid Holiday Blunders:

§  Avoid skipping a meal before a holiday party

§  Avoid eating while carrying on conversations at party’s

§  Do spend some time each day planning food intake focusing on keeping a balance of carbs, protein, fats, veggies.

§  Plan you exercise periods (during the holidays/recovery/rest period you are Exercising NOT training)

The Race Director for the AMERICAN ODYSSEY RELAY will be at the Charm City Run - Annapolis Store, Wednesday, December 16th @ 7:00pm.  This would be a great time to learn more about this great event – or – a 36 hour pajama party in running clothes.  Our team “Worn Soles” will be back again for 2010 and would love to see you there.

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

 http://www.active.com/event_detail.cfm?event_id=1814952

It has two options, one to cover through the marathon season and the other to cover the entire year – for those who want to have a planned recovery period after their marathon and/or want to continue maintenance training over the Winter – kind of like – now :-)

 *****- 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 will be a typical session over the winter – not too long or intensive but tailored to keep the speed up.. Do 4 x 400 + 4 x 100  repeats  with 1 lap recovery. 

Saturday Run –  ***START AT 7:00am. **** This week will be a repeat of last week; 10 to 12 miles EASY.  If you press, the next days will be spent doing more recovery and not getting you back to maintenance training or gearing up for your next event. Those starting you Taper for DISNEY or early race should be backing off to 14 or 16 miles.

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

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Posted by Steve Carton on December 15, 2009 11:13:00 AM EST #