If you have just worked your way up to 10 miles in preparation for the program – don’t worry, you have time to progress; just don’t rush it.

The same applies to you 10 K and Half Marathoners.  Your run will be shorter but should also be at that 70% effort.  Try to match up and run with someone running your pace, even if they are training for a different distance.

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. Next week we will start Yasso’s.

Saturday Run –  ***START AT 6:30am. **** 10 Miles steady state (70%), . 6 miles for Half marathoners, at your 70% pace. We will meet at the Westfield/Annapolis Mall Food Court for the Post-Run Discussion. 

Along with Gatorade, when possible we will be providing energy gels, animal crackers, Gummy Bears, and other ‘goodies’ at the Water Stops. We will try to vary the energy drinks and gels from time to time to give you more variety so you can find that magical mixture that makes you run on wings –or- sends you quickly to the bushes, never to be tried again J  You are welcome to bring or suggest something you would like to try.   Another option for the ‘Suzy Homemaker’s” to try homemade energy bars, especially if you have a food processor are really easy and you can add what you want in terms of your likes/dislikes. One popular mixture one of my ultra-friends likes makes them using figs and cashews as a base, and adds in a variety of things depending on what's on hand. Here's a blog that has some yummy looking options:

http://morgansmenu.blogspot.com/2008/07/homemade-raw-bars.html

Larabars are also popular and seem to be pretty delicious and fairly easy to find in stores  (REI, Whole Foods, etc). Their only ingredients are fruits and nuts, so  they are gluten free. I have had luck with these as pre-race fuel and on  long bike rides. Haven't tried them while running because I shy away from  things that require chewing on the run. Apple Cinnamon is my favorite,  followed by Coconut and Ginger Snap.

REMINDER - 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 4^th 2010

Form Close Date: August 25^th 2010

Cost Per Registration $90.00 + processing fee

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.

http://www.active.com/event_detail.cfm?event_id=1848438

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

http://www.active.com/event_detail.cfm?event_id=1840306

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.

"You are beginning a great adventure – enjoy the journey and the Finish will take care of itself.”"

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Posted by Steve Carton on May 19, 2010 4:47:00 PM EDT #