Wednesday Track Session -   START 6:00pm .If you have a place to do intervals, do: 7 x 800 at 80% w/ one lap jog recovery (Half Marathoners do 5) + 5 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 7(5) x 3:30/4:00 min (i.e. 60 sec faster than marathon target time, e.g. 4 hrs = 4min 800’s = 3:00 min/.25 miles) Z4(80%)with 1:30 min recovery, then 5 x 100 at Z5 with :20 sec recovery.

Saturday Run –  ***START AT 7:00am. ****  This Saturday is scheduled for a 20 mile run– easy; 8 to 10 miles for the Half marathoners.  If you have to do it on the roads outside your neighborhood; be very careful.  The high drifts do not allow a lot of room as cars go by. The Port A Pot at Truman is almost completely covered from the plow drift.  Truman and R 450 are runable.

Sunday Trail Run – Looks doubtful at this point.  The snow is still a foot deep on the AHS trails.  I will check periodically and keep you posted.

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Wednesday Track Session -   START 6:00pm .If you have a place to do intervals, do: 6 x 800 at 80% w/ one lap 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 6 x 3:30/4:00 min (i.e. 60 sec faster than marathon target time, e.g. 4 hrs = 4min 800’s = 3:00 min/.25 miles) 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 scheduled for a long run but I don’t think anyone, including me, has been able to keep the mileage up to be ready for 20 miles, so let’s aim for 15 to 18 miles – easy; 8 to 10 miles for the Half marathoners.  If you have to do it on the roads outside your neighborhood; be very careful.  The high drifts do not allow a lot of room as cars go by. The Port A Pot at Truman is almost completely covered from the plow drift.  Truman and R 450 are runable but have little or no shoulders.  I can get water to the 2 Mile but the drifts are still too high for the 4 Mile or 6 Mile

Sunday Trail Run – Looks doubtful at this point.  The snow is still two feet deep on the AHS trails.  I will check periodically and keep you posted.

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I hope everyone is getting up close and familiar with their treadmill.   I ventured out a couple of times – great high knee lift workout.  The main roads and some of the side roads are getting cleared but have little or no shoulder for a runner to avoid any traffic.  With the expected 10inches or so coming tomorrow, there will not be anywhere to put Water Stops out this weekend; and I know AHS track has 24 inches of snow on it.

 

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It looks like the brunt of the coming storm –however intense that might or might not be – will be right in the middle of our Saturday morning Truman run.  The NERVE of Mother Nature!!   Anyway, personally, I am looking at trying out my new Yak-tracs and Gaiters.  I have done this in the past when there was inclement weather and it can work out pretty well – no traffic so the roads are all to yourself.

However, I can go right out my door and go for it.  I do not think it prudent for anyone to drive in the expected conditions.  There also will not be water at the Mile Stops.

My recommendation is to take your run in your neighborhood or inside.  Sunday may be better.

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Wow!  What a turnaround from last Saturday. We started our Patapsco trail run at 8am, 18degrees but bearable. Light snow started about 6 miles in, gaggles of deer crossing our path, finished the 13 miles with 1 1/2 inches of snow on the ground but not too slick.- perfect. THESE are the days that confirm why I LOVE doing this. Would not have traded today's run, or company, for anything.  I understand those who did Truman got the snow well into their run which steadily got worse.

They are calling for more ‘inclement’ (read – snow) for this Friday night into Saturday – so be prepared :-)

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: 5 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 5 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 3 miles at :15/:30 sec faster than marathon pace; 8 miles with 2 miles at race pace this week for Half Marathoners.  The HAT group is planning to do 10 or 20 miles at McKlendin Park or Rosaryville. Then do a night run on the AHS Trails at 6pm Saturday. 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 will be a little muddy in 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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Coach Ron has been selected for the 2009 Maryland Fitness Council Physical Activity Excellence Award.

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