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Greetings Winter/Spring Runners; Week #22

I think the main aspect of this past weekend was the wind.  The temps were not bad and the rain was ‘scattered’, so if you got wet, hopefully it did not last long.  Rene Cover, Jim LeClare and I went out to Yellow Spring WVA for the CAPON VALLEY 50K on Saturday.  We set up Rene’s palatial tent 20 yards from the Start/Finish Line, which made things much easier on race morning.  The run itself went very well.  Rene commented that it was the most scenic trail run she had done – and the hardest J  CAPON VALLEY is a VERY hilly course but very runable – well, most of it.  Rene opted to ‘cool her jets’ and work on ‘pace management’ and stay with me.  My ego has taken worse blows; but it also gave me the opportunity to work on my climbing and walking pace – trying to keep up with Rene.  I think she qualifies for the “Billy Goat” category originally established for Missy DiGuilian.

We got rained on early but the temps were in the upper 60’s, then the wind picked up and dried us off.  The wind was howling but we were protected by the heavy woods for the most part.  Rene flew down the downhills for the last few miles and we finished in 7:22.

The real story was Jim. He flew through course in 4:40 and finished 12th overall. He flew in from France on Friday, being up for 30 hours and getting caught on the tarmac from the ash cloud. Got into Dulles and drove straight to the event.  He left his trail shoes at home and only had his “treadmill” road shoes with him. I guess it did not matter since he must have barely touched the ground J  Well done, JIM.

 I have attached the Moore’s Marines Training Schedule.  Our first group run is Saturday 22 May but I want you to get familiar with the schedule in advance, and ask any question now.  The veterans will see the Yasso 800’s.  For those new to the group, I will explain those later.  They will be the staple of your Track – Pacing sessions for the next six months.  The schedule shows generic weekday workouts but I will give more specifics as we progress – and based on group and individual progress.

 Let me know if you have ANY questions, or if you don’t see something you are looking for in your workouts.

 Wednesday Track Session -   START 6:00pm .Let’s do the  4 Minutes of Hell – 8 x 20sec All Out (95%), 10 sec recovery again. Do 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. I really would like to  know how it goes.  J.

 Saturday Run –  ***START AT 6:30am. **** 10 Miles steady state (70%), 80% for the last 2 miles  – just do not overdo it. 6 miles for Half marathoners, at your 70% pace.  Our first MM run will also be 10 miles.


. Sunday Trail Run – The trails are perfect..  9:00am should be a good Start time, but let everyone  if you want to set something up.

You are invited to participate in a University of Delaware Study on Runners .  Your participation in this study will consist of filling out online surveys each month for a year.  The survey will ask questions about your running habits, footwear, mileage, and injuries.  You should be: Between ages 18-50; In good health

Running >10 miles/week Participation will involve a minimal time commitment including 15 minute surveys each month for a year. Please contact Allison Altman 302-831-4646


You all know how I feel about placebo’s instead of listening to your body.  Here is some information from someone who addresses the use and overuse of taping.  “Every year I run many different races in cities all over the world. Over the past few years, I’ve noticed a growing trend—runners covered with tape. I’ve seen tape in every color of the rainbow, taped in every direction possible, but no matter what the color or style, usually by the end of the race the tape is hanging off and the runner is limping across the finish line. That is, if he or she even made it there. Taping represents one of the biggest problems when it comes to the management of running injuries: the quick fix. People want a fast cure with little to no work; hence, magical tape!

Even when used appropriately, taping is never meant to be a cure for any injury. Specialized taping such as the McConnell and Kinesio taping techniques have been used by physical therapists as an adjunct to other therapies for treating various conditions. Often taping is used in conjunction with other treatments to enhance body awareness training, maintain proper posture, and achieve optimal joint biomechanics during low impact, low velocity activities. In this case, it’s not what the tape does, it’s about how it reminds you of what you should be doing. That said, practicing conscious awareness of your body will achieve the same result without the sticky mess. Unfortunately the widespread misuse of therapeutic tapes has lead to the misconception that they are a cure for any given running injury.

Tape manufacturers will claim that their tape pulls the skin away from muscles allowing more circulation and blood flow, thus promoting healing. In reality, nothing causes more vasodilation and blood flow than running. Why use tape for increased circulation when this is a natural response to running anyway?

Another claim of tape manufacturers is that their special tape will support the muscle, realign structures, distribute forces, etc. No matter what the color, size, or “special materials,” it is still tape on the skin and it will never be able to control muscles during an activity as powerful and dynamic as running. Once we begin actively moving and sweating, the false sense of stability the tape initially provided is gone, the tape peels off, and we are left with a decorative streamer trailing behind us.
Placebo medicine works very well for self-limiting problems, but it never works for an ongoing problem like a running injury. Not only will tape not cure the injury, it could make it worse. The tape provides a false sense of security and stability, and by running with tape you could be doing more damage to your existing injury. Not to mention those who wrap the tape so tightly around their leg that they create a tourniquet in order to run through pain. The only way to properly manage a running injury is to address the injured structure itself and fix the components of running that are distressed. This can be achieved by seeking the help of a skilled, professional physical therapist with experience treating running injuries. There is no quick fix, there is no secret cure, and there is no magic tape. It is still tape on skin, and it will never manage a running injury!

Bruce Wilk is a board-certified physical therapist, a certified running coach, and director of Orthopedic Rehabilitation Specialists in Miami, Florida

 Below is the link 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.

 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.

Hyperlink: http://www.active.com/framed/event_detail.cfm?event_id=1831100

Group name: MOOR’S MARINES

Password: BOWMAN

Form Open Date: June 4th 2010

Form Close Date: August 25th 2010

Cost Per Registration $90.00 + processing fee

Mark the Date

May 22 – One Mile Run to Benefit Special Olympics, downtown Annapolis sponsored by Annapolis Police Department.  www.annapolis1milerun.com

June 27 – Chestertown DRAGONFLY Sprint Tri = Swim ½ Mile in the Chester River off the Washington college dock; Bike 18 Miles along the river, Run 5k through the scenic streets of Chestertown.  Beer and Wine sampling from the local Winery and lots of food at the end.


July 18 – Rosaryville 10k, 15k, 25k, 50k Trail Runs


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.

 "If you don’t know where you are going then any road will take you nowhere.”"


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