The outlook is for precipitation of the white variety starting Friday and going into Saturday.  Be prepared.

Here is Willie Gumula’s GOOFY Race(s) Report:   “Thanks Ron,

You told me there would be days like this!  Training with Barbara and Tom in the pouring rain, wind and fridged temperatures was just what we ran into in the Sunshine State’s “Goofy”.

Saturday I arrived at the holding site at 3:45 that’s AM for the 5:40 start, while talking to some other runners, someone noticed snow in the lights, at first it was just wafting, soon it was blowing.  Unlike Chris my A-10 jacket was not waterproof so I was soaked at mile 2, 35 degrees 20 MPH wind just like back home.  That had to be the hardest run ever but pacing and patience thanks to great coaching made the difference.  Sunday was very cold but the wind subsided and the sun came out, Oh what a wonderful run,(we returned Saturday),  everyone I talked to the following week felt the same way.  While enjoying Disney river ride,(wearing the Goofy medal), one fellow stopped me and showed all his friends and family the medal.  He said he could not move Sunday after the ½ marathon on Saturday.   That story was repeated more than once that week, cold but a really cool feeling of accomplishment for those who made it.

Running through all the Disney parks and seeing all of Walt’s friends, family and the characters  made for a great time.  Running into Tom and Sarah and Chris and Jeff was a big bonus.  If you get the chance to run the Disney do it but take a wheelbarrow for the medals. 

Thanks Ron,

Willie g      

½-2:40, full 5:59

Mark the Date:  The Rosaryville 10k, 15k, 25k, and 50k Trail Runs will be Sunday 18 July

Interested in improving your Running Efficiency - Exercise physiologist Jack Daniels monitored the strike rate and stride lengths of the athletes in the Olympic track and field competitions. It was found that competitors in the shorter distances had longer stride lengths. Female stride lengths varied from 4ft 10in in the marathon to 6ft 8in for the 800m. Male stride length was 6ft 2in during the 10km race to just over 7ft 9in in the 800m. In contrast, the strike rate did not vary significantly. Strike rates for all events, for both men and women, fell between 185 and 200 steps per minute.

Another study on male 100m sprinters (10.4-11.0 seconds) indicated that the average stride length was 1.14 times the athlete’s height. Similar work on the best 12 100m sprinters (11.0-12.4 seconds) at Stanford University concluded that the normal stride length was 1.17 times the athlete’s height. Despite the differences in abilities of the athletes in each group, the results are similar.

The easiest way to determine your strike rate is to count the number of times your right foot lands during one minute of running. I use a Metronome designed to be carried.  I will bring on one of our runs. You will find it very interesting.  Repeat the one-minute runs at different speeds from an easy jog to interval speed. If you are like an elite athlete you will find that your strike rate is 90 or more per minute (180 steps) and is similar for various speeds. If your strike rate is less than 90 then make a conscious effort to increase the strike rate. To do this, concentrate on quicker, lighter, relaxed steps, but do not change the way your feet strike the ground. Cross-country runners need to maintain strike rate when running up hills by adjusting the stride length. If you let strike rate slow down you will find that fatigue sets in and it is harder to get back to the desired strike rate once you are over the crest of the hill.

To improve your strike rate, do the following three exercises in the order in which they are presented.

The high bench step-up: develops the hamstrings, with complimentary development of the gluteals (the ‘buttock’ muscles) and the quadriceps.

   - Begin from a standing position on top of a high bench (approximately knee height), with your body weight on your left foot and your weight shifted toward the left heel.

  - The right foot should be free and held slightly behind the body.

  -Lower the body in a controlled manner until the toes of the right foot touch the ground, but maintain all of your weight on the left foot.

  - Return to the starting position by driving downward with the left heel and straightening the left leg.

 - Repeat for the prescribed number of repetitions, and then switch over to the right leg.

  -Maintain absolutely upright posture with the trunk throughout the entire movement, with your hands held at your sides (with or without dumbbells).

  - Frequency: 2-3 times a week, 2-3 sets of 15-20 repetitions with 2-3 minutes recovery.

 One-leg squat: develops the quadriceps and gluteals, with a complimentary boost to the hamstrings.

  - Stand with the left foot forward and the right foot back, with the feet about one shin-length apart (your feet should be hip-width apart from side to side).

  - Place the toes of the right foot on a block or step that is 6-8in high. As in the step-up exercise, most of the weight should be directed through the heel of the left foot.

  - Bend the left leg and lower the body until the left knee reaches an angle of 90 degrees between the thigh and lower leg.

  - Return to the starting position, maintaining upright posture with the trunk and holding your hands at your sides.

  - Complete the prescribed number of repetitions with the left leg before switching to the right leg.

  -Frequency: 2-3 times a week, 2-3 sets of 15-20 repetitions with 2-3 minutes recovery.

One-leg hops in place: builds strength and coordination in the entire lower extremity, including the foot, ankle, shin, calf, thigh, and hip.

  - Start from the same position you used for the one-leg squat, with the toes of the right foot supported by a 6-8in block.

  - Hop rapidly on the left foot at a cadence of 2.5-3 hops per second (25-30 foot contacts per 10 seconds) for the prescribed time period.

  - The left knee should rise about 4-6in, while the right leg and foot should remain stationary.

  -The left foot should strike the ground in the area of the mid-foot and spring upwards rapidly, as though it were contacting a very hot plate on a cooker.

  - The hips should remain level and virtually motionless throughout the exercise, with very little vertical displacement.

  - After hopping for the indicated time on the left leg, switch to the right leg and repeat the exercise.

  - Frequency: 2-3 times a week, 1-2 sets of 10-20 seconds with 2-3 minutes recovery.

 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.

    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 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.

Sunday Trail Run –Start at 9:30 am for one loop of the AHS trail.  The trails are a little muddy in 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

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

"I'd rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star.

I'd rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are." - Milton Berle

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Posted by Steve Carton on January 27, 2010 10:26:00 AM EST #