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Greetings Winter/Spring Runners; Week #5

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 :-)

The word is everyone doing Disney; or Goofy, survived the frigid temperatures.  I’m looking forward to the ‘war stories’ from the group.

 I can’t say it has been worse this winter but I have been feeling especially – how to say this scientifically? – ‘blah’.  The blizzard, and following deep freeze forced me to modify my winter maintenance training – less cycling outside (and I now have ALL the cold weather gear!).   I was feeling  sorry for myself, feeling like my hard earned fitness was seeping away like a leaky faucet, when someone confided in me that they were having trouble getting motivated to workout.  Of course, I immediately went into ‘coach mode’ and relayed all the tips and mental techniques I have learned over the years, but all the ‘tips’ in the world don’t make it easier.  Winter doldrums have been the bane of runners for – ever, but since I always find it easier to find the ‘glass half full’, there is an upside.

Our biological make up naturally slows down during the winter.  Kind of a primeval leftover of the hibernation syndrome.   Every Periodization schedule I have seen uses the winter months as the Maintenance or Base phase where intensity and volume are reduced significantly.  So maybe the blahs are our bodies way of countering those raging Type A urges to keep training like maniacs over the winter. ……..whatever; they still suck L :-(

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 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’.

NOTE:  Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve.carton@retrievalsystems.com  Take a look.

The Winter Training Program is open online at:   http://www.active.com/event_detail.cfm?event_id=1814952

NOTE: We had twelve hearty participants this Sunday for the first New Years Beginning Runner Program.  It was a great testament to their commitment to their goal. If you know someone that is looking for some help with that New Year’s Resolution to get in shape, tell them about our NEW YEAR’S BEGINNING RUNNER PROGRAM or have them give me a call/email.  Details and Registration are at: http://www.active.com/event_detail.cfm?event_id=1817463

Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  You can indicate your intention to run and see who else is planning on showing up – one more incentive for getting there. Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

Mahatma Ghandi once said “Satisfaction lies in the effort, not in the attainment, full effort is full victory.”


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