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Greetings Winter/Spring Runners; Week #8

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.

Next Saturday 13 Feb is the Valentines 5k at Kinder Park and the PLUTONIC Fat-Ass Half Marathon Trail Run in Fairview.

Stay Healthy;

Ron
***Remember to do your part to maintain the Port A Pot at the Truman Park N Ride by making a contribution.  We get a discounted rate of $46 per month for the unit.  Contributions can be made directly to me or via PayPal.

 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 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’.

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

" Every great aspiration consists of many small steps, so focus on taking one step in the direction of your dream right now.  Read positive messages, which will provide a strong feeling and vision.  The faster you follow your guidance, the more quickly your dreams will come true.”



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