Wednesday Track Session -   START 6:00pm .Most everyone is about ready to resume Build or Maintenance runs. A good workout will be to do: 5 x 800 at 70% w/one lap jog recovery (Half Marathoners do 4) + 3 x 100 (All out w/20 sec recovery).   

Saturday Run –  ***START AT 7:00am. **** Most everyone is about ready to resume Build or Maintenance runs. A good workout will be to do:15 miles for Full and 14 EASY for Half marathoners with the last 4 miles at Z4 (80%) for Half marathoners.

Sunday Trail Run – The trails are perfect.  We had a couple new guys join us as well.  9:00am should be a good Start time, but let everyone know if you want to set something up.

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Posted by Steve Carton on March 30, 2010 at 7:25:00 PM EDT #

 Wednesday Track Session -   START 6:00pm .If you are recovering from HAT 50k or NATIONS do some easy intervals, do: 4 x 400 at 70% w/one lap jog recovery (Half Marathoners do 2) + 5 x 100 (All out w/20 sec recovery).   

 Saturday Run –  ***START AT 7:00am. ****  For those recovering from HAT 50k or NATIONS; run– easy; 10 miles for both Full and Half marathoners with the last 3 miles at Z4 (80%) for Half marathoners.

Sunday Trail Run – The trails are perfect.  The Beginning Runners did their first trail run this Sunday and are hooked :-)  We had a couple new guys join us as well.  9:00am should be a good Start time, but let everyone know if you want to set something up.

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Posted by Steve Carton on March 22, 2010 at 7:22:00 PM EDT #

 Wednesday Track Session -   START 6:00pm .If you are not tapering for a race this weekend and have a place to do intervals, do: 4 x 400 at 90% w/one lap jog recovery (Half Marathoners do 2) + 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 4(2) Z5(90%)with 1:30 min recovery, then 5 x 100 at Z5 with :20 sec recovery.

Saturday Run –  ***START AT 7:00am. ****  For those not racing this Saturday is scheduled for a 16 mile run– easy; 10 miles for the Half marathoners with the last 3 miles at Z4 (80%).  The Port A Pot at Truman is clear. 

Sunday Trail Run – The trails were a little muddy this past Saturday but should be better this weekend.

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Posted by Steve Carton on March 17, 2010 at 1:27:00 PM EDT #

Ron and Susan,

I cannot thank you enough for letting me experience the run this morning.

I was not only looking forward to the rainy run, but got out the door by 0700 on a SAT.
I felt so alive and energized as I ran and splashed in the puddles. It was man vs nature against the windy hills. It was so great to be outside and experience life again!

I know that 3 months ago, I would have been locked up inside with low energy and loads of stress eating at me. Today, even though the stress is still around, I am able to use the running as a relief to clear my mind, heart and aches.  All top of all that, I am getting in shape and have more energy!

So, I owe you thanks for having this program. I owe you thanks for allowing me and the group to start slow and build into running correctly.

I feel ready for the next level of longer runs. I am not tired after the workout any more.
I am looking forward to group run tomorrow.

Jamie

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Posted by Steve Carton on March 13, 2010 at 11:07:00 AM EST #

Wednesday Track Session -   START 6:00pm .If you have a place to do intervals, do: 4 x 800 at 80% w/one lap jog recovery (Half Marathoners do 2) + 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 4(2) 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 10 mile run– easy; 6 miles for the Half marathoners with the last 3 miles at Z4 (80%).  The Port A Pot at Truman is clear. 

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Posted by Steve Carton on March 9, 2010 at 3:57:00 PM EST #

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Posted by Steve Carton on March 3, 2010 at 11:44:00 AM EST #

CONGRATULATIONS to our own Lara Mish who was honored as the ULTRA RUNNER OF THE YEAR at the Annual Annapolis Striders banquet.  Well deserved, Lara!!

Wednesday Track Session -   START 6:00pm .If you have a place to do intervals, do: 8 x 800 at 80% w/one lap jog recovery (Half Marathoners do 6) + 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 8(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.

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Posted by Steve Carton on March 3, 2010 at 11:42:00 AM EST #