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Greetings Winter/Spring Runners; Week #12

A good run this past Saturday.  Temps in the mid-30’s with a breeze later in the run.  We had groups that did Bell Branch, Chesterfield,  Rt 450, and Hawkins – no problems.  There is still snow piles off the shoulders but the Water Stops are open.

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!!

 ***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.

The AHS Track was mostly clear and should be runable this Wednesday.  IF the predictions of light snow tomorrow hold true.

I and a few others will be doing SENECA Creek 50k is this Saturday and we will have a strong contingent at the B&A Marathon and Half Marathon are Sunday.

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.

Saturday Run –  ***START AT 7:00am. ****  This Saturday is scheduled for a 18 mile run– easy; 8 miles for the Half marathoners with the last 3 miles at Z4 (80%).  The Port A Pot at Truman is clear. 

Sunday Trail Run
– Still looks doubtful at this point but there are clear spots.  I will try to check it out this week.

Last week I talked about Proprioception and how those small muscles, tendons, and ligaments are such a large part of how well we run.  Now some information on how to improve your proprioception strength.

Of all the ways for runners to get better and faster, nothing beats remaining injury-free. One way to accomplish that goal is to regularly do a few simple exercises to improve your proprioception.

Propriowhat? Simply put, proprioceptors are the sensors in your muscles that help to govern your balance. All of your muscles and tendons have these sensors. When you’re injured, the proprioceptors become damaged and don’t function properly. This can lead to becoming more easily injured, such as when you are running on uneven terrain. In those circumstances, when you’re about to roll your ankle, it’s your proprioceptors that inform your tendons and muscles to fire to stop that process. After an initial ankle sprain it becomes even easier for the second sprain to happen because the sensors are informing the muscles and tendons to fire to protect them from further injury. Running in the winter adds the extra challenge of not just uneven footing but also slippery conditions, increasing the importance of these sensors.

How good are your proprioceptive senses functioning? Try this: Stand up, balance on one foot and close your eyes. If you must immediately put your foot down or hands out to prevent falling, then your proprioceptors are not functioning properly.

Balance training to improve proprioception is usually a part of the treatment plan when you sprain an ankle, but it really should be a part of every runner’s program.

Get started on improving your proprioception by balancing on one foot. Begin with your shoes on and eyes open. As your balance starts to improve, close your eyes. (If you have trouble maintaining this posture for more than a few seconds with your eyes closed, do it in a doorway so you can reach out to prevent falling.) When you can balance easily for at least a minute, start doing the exercise with your shoes off. Again, build up with your eyes open and then closed. You can do this several times during the day. Because most people brush their teeth twice a day, this a great time to multitask and balance on one foot with your eyes closed.

The next level is to stand on a soft foam pad and bounce a tennis ball on the ground or toss it against a wall and catch it. As you continue to progress, use a balance board, which improve both your proprioception and your leg muscles’ strength.

You can also incorporate proprioception exercises into your core strengthening program. Balance on one foot with the knee slight bent, take a soccer ball or, if you are advanced enough, a small medicine ball, and move the ball in four directions: over each shoulder, down to the opposite foot and then side to side.

Mark the Date

Saturday 17 April – METAvivor Adventure Race, Annapolis MD.  1 Mile Kayak; 17 Mile Bike; 5k Run.  Details and Registration at:  http://tinyurl.com/yh8r7w9

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

Details and Registration at: http://tinyurl.com/ykug576

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

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.

""Bid me run, and I will strive with things impossible”  - Shakespeare, Julius Caesar

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