Saturday was a pleasant change from the past few weeks. Temps starting out at 34 degrees and going up to mid-40’s by the end of the run.  I can tell you the trails at Rosaryville were a little crusty at the start and ended up a little muddy by the end of the fourth loop (yes, Paula and I did just under 40 miles – ugh).  There were over 20 (by my count) on the trails that morning.  There was another good turnout for the Truman group.  Plenty of ‘running partners’.

 Wednesday Track Session -   START 6:00pm  The AHS track is clear but still dark.  If you plan to go to the AHS track – REPLY ALL, and at least I will be there. Do: 4 x 800 at 80% w/1lap jog recovery + 4 x 100 (All out w/20 sec recovery).  Otherwise plan on doing your speed session on the treadmill or on a clear residential road.  It may be easier to use time instead of distance as the measure.  Do 4 x 4 min (at marathon target time, e.g. 4 hrs = 4min 800’s) Z4(80%)with 1:30 min recovery, then 4 x 100 at Z5 with :20 sec recovery.

Saturday Run –  ***START AT 7:00am. ****  This Saturday is an 18 mile easy run with 2 miles at :15/:30 sec faster than marathon pace; 7 miles this week for Half Marathoners.  There is a significant number of us working toward the HAT 50k.  A group is planning to do 10 or 20 miles at Patapsco. Email me for details if you are interested in joining us.

Saturday Run –  ***START AT 7:00am. ****  This Saturday is an 18 mile easy run with 2 miles at :15/:30 sec faster than marathon pace; 7 miles this week for Half Marathoners.  There is a significant number of us working toward the HAT 50k.  A group is planning to do 10 or 20 miles at Patapsco. Email me for details if you are interested in joining us.

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Saturday was a pleasant change from the past few weeks. Temps starting out at 34 degrees and going up to mid-40’s by the end of the run.  I can tell you the trails at Rosaryville were a little crusty at the start and ended up a little muddy by the end of the second loop.  There were 16 (by my count) on the trails that morning.  Ted and Kim did the Bell Branch loop and stopped counting at 30 other runners, so someone was watching the weather :-)

Wednesday Track Session -   START 6:00pm  The AHS track is clear but still dark.  If you plan to go to the AHS track – REPLY ALL, and at least I will be there. Otherwise plan on doing your speed session on the treadmill or on a clear residential road.  It may be easier to use time instead of distance as the measure.  Do 10x :30sec at Z4(80%)with :30 sec recovery, then 4 x 100 at Z5 with :20 sec recovery.

 I think next week we can look at getting back on the track since sunset is getting close to 5:30pm which offers enough twilight so we will not be running in pitch black.

Saturday Run –  ***START AT 7:00am. ****  This Saturday is another 16 mile easy run with 4.5 miles at :15/:30 sec faster than marathon pace; 7 miles this week for Half Marathoners.  There is a significant number of us working toward the HAT 50k.  A group will again be going down to do one or two loops at Rosaryville (10 or 20 miles).  We will meet at the Annapolis Harbor Center Starbucks at 7:00am.

Sunday Trail Run –Start at 9:30 am for one loop of the AHS trail.  We ran them this past Sunday and there were a few icy spots, and a few muddy spots, but still very runable – go for it J We would love to have you join the New Years Beginning Running Program 11 am or 1pm session.  I know the group would love to hear from some ‘vets’.

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Saturday was another one for the ‘war stories’ folder – our 7am start was 21 degrees with Wind Chill Factor (WCF) 15 degrees and 8 degrees in the gusts. Everyone was bundled up and seemed to fair well.  Most of us turned around at the 5 Mile Mark and let Tom Nelson push on for his 15 mile run.  We saw a couple of other groups that started later from Truman.  They were also bundled up enough to be unable to tell guys from gals J

Wednesday Track Session -   START 6:00pm  The AHS track is clear but still dark.  If you plan to go to the AHS track – REPLY ALL, and at least I will be there. Otherwise plan on doing your speed session on the treadmill or on a clear residential road.  It may be easier to use time instead of distance as the measure.  Do 4x 400 at Z4(80%) and 4 x 100 at Z5. If you do the Session on the treadmill, do 4 reps x 1:30 min w/2 min recovery, + 4 x Your Top Treadmill Speed w/20sec recovery

Saturday Run –  ***START AT 7:00am. ****  This Saturday has a 16 mile easy run with 4 miles at :15/:30 sec faster than marathon pace; 6 miles for Half Marathoners.  There is a significant number of us working toward the HAT 50k.  A group will be going down to do one or two loops at Rosaryville (10 or 20 miles).  We will meet at the Annapolis Harbor Center Starbucks at 7:30am.

Sunday Trail Run –Start at 9:00 am for one loop of the AHS trail.  We ran them this past Sunday and there were a few icy spots, and a few muddy spots, but still very runable – go for it :-) We would love to have you join the New Years Beginning Running Program 11 am or 1pm session.  I know the group would love to hear from some ‘vets’.

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Saturday was one of those running days you talk about when playing “Well, I ran one time with a broken leg” J   Rene, Gaye, Jim LeClare,  and about half dozen others from our group went up to Fair Hill to do the PHUNT 20k, 26M, or 50k.  Temps were 21degrees, 20 to 45 mph winds that were down right brutal out on the meadows.  I thought Rene was going to get blown into the bushes a couple of times.  I was hoping she did not because THEN I would have to decide whether to go in after her or not. As it turned out she went through the frozen crust and soaked her foot.  Eventually, we decided we had to get her foot warmed up to prevent frostbite.  Gaye had to use her teeth to untie Rene’s frozen shoelaces.  I took off my precious gloves to massage her blue toes until she could feel them again.  All turned out well and we all returned with all our digits :-)

Wednesday Track Session -   START 6:00pm  The AHS track is clear but still dark.  If you plan to go to the AHS track – REPLY ALL, and at least I will be there. Otherwise plan on doing your speed session on the treadmill or on a clear residential road.  It may be easier to use time instead of distance as the measure.  Do 5 x 1200 (3 laps w/1 lap recovery) + 6 x 100 (20 sec recovery)  repeats  with 1 mile recovery. If you do the Session on the treadmill, do 5 reps x 7 min w/2 min recovery, + 6 x Your Top Treadmill Speed w/20sec recovery

Saturday Run –  ***START AT 7:00am. ****  This Saturday has a 10 mile easy run with 4 miles at :15/:30 sec faster than marathon pace; 5 miles for Half Marathoners.   .

Sunday Trail Run –Start at 9:00 am for one loop of the AHS trail.  Gaye and I ran them last week and there were a few icy spots, and a few muddy spots, but still very runable – go for it :-)

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