Twelve of our hearty group will be doing the American Odyssey 200 Mile Relay so we will be about half way done by the time you start your run – think of us :-)
Good luck to Shannon and Michelle who are off to NASHVILLE for their first Half Marathon this weekend. We will be looking for Race Reports soon.
I am putting the final touches on the Summer/Fall Training Schedule. Please let me know what marathon you are targeting so I have it on the radar. We will officially start Saturday 22 May with a 10 Mile run. For many of you, it will be a considerable back down from what you have been doing. This is good – it will allow your body to heal and have the time for those muscle fibers to get stronger. You will find it will take less effort to maintain a pace that was harder a few months ago. For the first-timer’s, 10 miles may be the longest they have ever ran and will be apprehensive about ‘expanding their envelope’.
This is where being a “veteran” gives you an opportunity to ‘pay back’ for those who supported and encouraged you along toward your goal. I can’t (do not want to) be the only one they come to for guidance or tips; especially with more Saturday mornings requiring me to be somewhere Timing a race.
Below is the ling for the 2010 Moore’s Marines Training Program:
You all will continue to get these Weekly Updates and be eligible for the guaranteed entries and the Destination Trip. However, it would be very much appreciated if you would ‘join’ the program to help offset the support for the Mile Support Stations and the Port A Pot maintenance. Your entry fee will cover about two months of Port A Pot usage.
It is time to start thinking about whether we want to do a Destination Trip, and if so, where. Reply All with your suggestion. Steve will be opening a Poll on website.
We will be re-marking the Mile Marks on Rt 450 and Bell Branch after the re-surfacing of the roads. If you want to help with this, let me know.
The next time you are sharing ‘war stories’ about the terrible conditions during a run, think about these guys:
Wednesday Track Session - START 6:00pm .Most everyone is ready to resume Build or Maintenance runs. Except those heading to NASHVILLE; let’s do 2 x 400, 2 x 800, 2 x 400 at 85% with one mile Warm Up and one mile Cool Down. During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways. Reminder – there is no problem using the AHS track with soccer, girl’s lacrosse, or band going on. However, if boy’s lacrosse is playing on the field, move the workout to the grass field. If you are adventuresome, take your shoes off for the cool-down and GENTLY run barefoot for no more than 30 yards – just to get a feel for the different sensation.
Saturday Run – ***START AT 7:00am. **** 12 Miles steady state (80%) – just do not overdo it. 8 miles for Half marathoners, at your 80% pace. Let me know if you are ready to move to 6:30am start.Sunday Trail Run – The trails are perfect.. 9:00am should be a good Start time, but let everyone know if you want to set something up.
Here is an excerpt from my Peak Performance newsletter that puts Antioxidants in layman’s (ie my..terms)
Free radicals are small oxygenated molecules that possess an unpaired electron. In molecules, electrons generally go around in pairs and if an electron had no buddy then it desperately tries to find one. So desperately, in fact, that as soon as they are born they will steal one from the nearest donor they can find. In some cases that will be a skin cell, in others a low density lipid (LDL) molecule, and in yet others, DNA and proteins such as muscle tissue will be destroyed.
In each case, the molecules robbed of an electron are altered in some way or, as inferred above, even destroyed. Thus, the membranes of skin cells are ruptured, causing the appearance of premature aging. LDL molecules are rendered water-insoluble, so that they and the cholesterol they carry are deposited on the walls of your arteries causing atherosclerosis, and muscle cells are destroyed causing weakness and lack of athletic performance.
Free radicals are formed by exposure to pollution such as pesticides, tobacco smoke, industrial and traffic fumes and strong sunlight. They are also formed during your body’s metabolism, and the more you exercise the more free radicals are generated.
Antioxidants destroy free radicals as soon as they are formed, and so prevent this undesirable oxidative stress taking place. Common antioxidants include Vitamins A, C and E, flavanoids, beta-carotene and many other forms of plant chemicals (phytochemicals). They can be used by athletes to prevent oxidative damage cause by the free radicals that are generated in the body during strenuous exercise.
We get a discounted rate of $46 per month for the unit. Contributions can be made directly to me or via PayPal – or – Steve has set up a PayPal “Buy Now” option from the www.bluepointtiming.com site.
Marine Corps Marathon Guaranteed Entry for Moore’s Marines Registration information.
Group name: MOOR’S MARINES
Form Open Date: June 4th 2010
Form Close Date: August 25th 2010
Cost Per Registration $90.00 + processing feeMark the Date:
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: firstname.lastname@example.org Take a look.
"The best runner leaves no tracks" Tao Ti Ching