Wednesday’s Track session went very well – we cut it in half because it was still 98 degrees.  It STILL felt like we did all four 400’s.

 It is time for everyone to determine -  their Sweat Rate.  After the Eeewwwss and Yeccccks; it makes very good sense.   Everyone sweats at a different rate; some soak their shoes and socks and others 'glow', so when you ask 'how much should I drink' and I respond - - wait for it - -  IT DEPENDS, you will know why.  Actually conditions do not play as big a role in sweating as your body makeup does.  That's why some runners don't break a sweat until it's 70 degrees and others are dripping at 50 degrees.  To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 and 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race.  For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes. Remember, as little as 2 percent dehydration will have a negative effect on your race performance.

John Curley and I are looking into setting up a Destination Trip by bus to STEAMTOWN Marathon. Departing Annapolis on Saturday 9 October, getting a group of rooms, and returning after everyone finishes on Sunday.  We usually get back by 7 pm with a dinner stop on the way back.  The plan would be to keep the cost of the bus at/under $100 per person, and 2 to 3 in a room for about $35 each.

If you are interested – let me know.

  If anyone in the group is interested in running long on Sundays, let me know.  We have a couple of our group that often do their long runs on Sunday due to schedule conflicts. Tom regularly puts water out Sundays and I can as well.  Tom will add Sunday information here:

http://www.runningahead.com/groups/truman/forum

 Saturday, 3 July will be our first  14 miles .  The route will be straight out Rt 450 past the 6 Mile Water Stop to the 7 Mile mark.  It is about ¼ mile before the Staples Corner intersection – and BACK.

Wednesday Track Session -   START 6:00pm .We will do   5 x 800 (two laps), 400m cool down between each; Half Marathoners/10 do 3 of the  same. 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. THIS is IMPORTANT. J..

Saturday Run –  ***START AT 6:00am.  The sun will be up before we get to the 2 Mile Stop.   14 Miles steady state (70%) for the entire run. 8 miles for Half marathoners, at your 70% pace. Don’t forget your post run Dynamic Cooldown!!

Sunday Trail Run – The trails are perfect.. 8:00am or  9:00am  Start time, but let everyone  if you want to set something up.

Willie came up with another gym of an article – on my favorite ‘mantra’. “ There's simply no doubting the benefits of interval training. That doesn't mean you should run intervals four or five times a week, however. Because interval workouts will also turn you stale and overtrained faster than any other training.

There's the catch. Interval training looks like a science, but it's actually just as much art. Coaches love interval training (often to a fault) because they can fill their clipboards with impressive rows and columns of distances, times, recoveries, number of repeats, number of sets, and much more. "Look, Ma, I must know what I'm doing. See all the precise notations." (If you're guessing that my own training was once torpedoed by overzealous coaches with overzealous interval workouts, you're right. Same goes for far too many of the runners who pass through our high schools and colleges.) -   This is how Amby Burfoot starts his article on “What's the Best Way to Do an Interval Workout? By Listening to Your Body”.  Here is the full article:  http://peakperformance.runnersworld.com/2010/06/june-20-whats-the-best-way-to-do-an-interval-workout-by-listening-to-your-body.html?cm_mmc=training%20-_-2010_06_29-_-training%20-_-BLOG%3a%20Peak%20Performance,%20by%20Amby%20Burfoot

LEARN TO LISTEN TO YOUR BODY

Let me know when you sign up for this:

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

Mark the Date: 

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

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

Aug 7 – Ben Moore Memorial Half Marathon and 10k.  From our own Truman Park N Ride and a great mid-program Time Trial.  Register at:

http://www.active.com/event_detail.cfm?event_id=1868506

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.

 “"The fearless are merely fearless. People who act in spite of their fear are truly brave." - working for your first marathon is brave.   - James A. LaFond-Lewis, November 11, 1999

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Posted by Steve Carton on June 29, 2010 at 8:22:00 PM EDT #

Willie did the Baltimore 10 Sat and the Fathers Day 10K on Sunday,…”thanks for the training.  It feels nice to pass many in the field that went out too fast, on the second half and still have enough to sprint the last ½ mile.”

Willie also provided this article from the NY Times on Heat Stroke.  With a little attention to yourself (insert – Listen to your body!!) and fellow runners serious affects can be avoided, but it is good to know what is going on in your body.  http://www.nytimes.com/2010/06/15/health/nutrition/15best.html?ref=personal_best

Be careful out there, and pay attention to your fellow runners – and don’t be afraid to say and DO something if you suspect someone is approaching heat exhaustion or heat stroke.  Thanks Willie.

Wednesday’s Track session went very well.  As a veteran, Willie is getting back into the routine of speed work – quote “Does it EVER get easier?”.  Maureen, Peter, and Tom got their introduction to Yasso’s and did VERY well being consistent.

Some of you have said you are targeting STEAMTOWN Marathon and asked if there will be a bus trip again this year.  I plan to do the New River 50K the same weekend and can’t work out how to get from North Carolina to Scranton PA overnight L  but if someone wants to help with the planning, I will set everything up for the trip.  We need to start SOON because it takes time to arrange the bus AND STEAMTOWN is filling up about twice as quickly as last year.

 If anyone in the group is interested in running long on Sundays, let me know.  We have a couple of our group that often do their long runs on Sunday due to schedule conflicts. Tom regularly puts water out Sundays and I can as well.  Tom will add Sunday information here:

http://www.runningahead.com/groups/truman/forum

Saturday, 26 June will be another 12 miles . We will do the St Stephen's Church loop.  To get the extra mile, turn LEFT onto Pinedale Drive about 50 yds past the Rt 50 overpass. Go up to the ½ mile mark on the street, turn around and head to the Water Stop at Arundel Signs.  The rest of the run is same as last week.   You can check it (and the other) routes at http://www.mapmyrun.com/run/united-states/md/annapolis/14975576

Route description -  Proceed out to the 2 Mile Stop, left on Rt 450, about ¼ mile past the 4 Mile Stop and opposite the Rutland Rd turn, proceed right ‘up’ (this will be more clear when you get there J) St. Stephan’s Church Rd for 1 ½ mile then turn right onto Chesterfield Rd.  Water Stop 6 will be by Camp Barrett entrance.  Keep going on Chesterfield (don’t get distracted by the Nudist Colony on the left) for 2 miles and turn right onto Crownsville Road which will take you back to the Mile 2 Stop.

Wednesday Track Session -   START 6:00pm .Let’s do the   5 x 400 (one laps), 200m cool down between each; and 4 x 100 (straight-away at full effort).  Half Marathoners/10 Milers (from now on referred to as ‘Intermediate’) do the same. 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 6:00am.  The sun will be up before we get to the 2 Mile Stop.   12 Miles steady state (70%) for 10 miles then pick up the pace 1 min/mile for miles 6 (Camp Barrett) to Arundel Signs, . 7 miles for Half marathoners, at your 70% pace. Don’t forget your post run Dynamic Cooldown!!

Sunday Trail Run – The trails are perfect.. 8:00am or  9:00am  Start time, but let everyone  if you want to set something up.

Let me know when you sign up for this:

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

Mark the Date: 

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

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

Aug 7 – Ben Moore Memorial Half Marathon and 10k.  From our own Truman Park N Ride and a great mid-program Time Trial.  Register at:

http://www.active.com/event_detail.cfm?event_id=1868506

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.

“You have to have a DREAM; but a dream is not enough – any couch potato can have a dream. It is what you do about that dream that counts in life.   you have to have the determination to put in the ‘blood, sweat, and tears’ of preparation to be truly alive”   (moi)

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Posted by Steve Carton on June 23, 2010 at 7:34:00 AM EDT #

See you at the Bates Track.   I am scoring a Triathlon in North Beach Saturday so I look forward to hearing how he 12 miles goes for everyone.  Be sure to say hello and welcome new faces joining  our group – Mitchell, Melanie, Megan, Maryline, and Peter.

I got a few questions about Yasso 800's and how they relate to marathon pace. The problem is you are trying to "think" too much :-)  Yasso 800's are not scientifically derived.  Believe me, Bart Yasso, editor-at-large for Runners World, is NOT a scientifically oriented guy :-) Bart came on Yasso 800's kind of serendipiditiously.  He noticed that his marathon times, (2:50-ish) always closely matched the times he was doing his 800 repeats for his track workouts. He gathered info from runners across the country, real fast and real slow and found there was a correlation. He has had elite runners use the method with good consistency. I've personally used it over the last few years and, sometimes it is right on (I mean to the second) and sometimes it is way off.  On the 'way off' times I know there has always been some other factor involved - illness, injury prior to race, race day conditions, etc.  The math comes out that 4 min 800's is an 8 min/mile pace - much faster than the 9 min/mile for a 4 hr-ish marathon. The key is that the 4 min 800's are building up your bodies capacity to hold a faster pace longer - which is why I stress doing them consistently and gradually adding reps. By the time you build up to 10 reps of 4 min 800's, a 9 min/mile pace will be comfortable enough to hold for 26.2 miles.  Remember, you should finish the last 800 feeling like you could do ONE MORE. In other words, these are NOT "too exhaustion" intervals like we did in school for 400 meter races or 1 mile races. You will see that by doing the Yasso's consistently, your long run pace will start being a little quicker and a little more comfortable.

So you are starting to feel the strength growing during your runs. You are also probably feeling a little more soreness during the day; little aches and pains.  This is normal as your body gets used to the increased demands.  It will get better.  What is also normal is for your co-workers, family, and friends to be asking you "why would you want to do this to yourself?" , "why would you want to run for 26 miles?" (they always forget the .2).   The problem is that if they have to ask the question, they won't really understand the answer. "Challenge", "determination", "satisfaction in accomplishment" are just words until one has lived them.   I recently read an article on Lance Armstrong recently by his biographer.  By the way, he started out as a triathlete.  The author asked Lance about the "joy" he got out of making a heroic climb during the Tour de France.  He didn't understand the question.  Later, she rephrased the question. "Lance", she said, "tell me about the pain of making a heroic climb during the Tour de France.  Lance's eyes lit up and he went into a long explanation about how he feels most "alive" when he is testing his limits - and, yes, feeling pain.  At this point, those who don't understand are thinking "sadist", "masochist", "psycho", or worse.  Those of us - which each of you are now becoming part of - that understand what Lance was saying are getting a lump in our throats and a tear in the eye.

When I get those questions of "why", the easiest response I have found is: "....some people collect stamps". :-)

Sunday, during the EAGLEMAN Half IRONMAN Triathlon, after I had completed the 1.2 mile Swim, worked hard for the 56 mile Bike, and was in the early miles of the 13.1 mile run – in 93 degree temps, I was trying to think of a way to convey the concept of patience, when I realized I was having a conversation with myself. Anyone who thinks running is a mindless, uncomplicated, effort, never trained for a marathon.  You should ALWAYS be having an internal conversation with yourself.  Like a pilot who learns to unconsciously constantly scan the sky outside and the instruments inside, you should learn to be constantly evaluating your physical condition and your surroundings. I will do what I call a 'body scan'. Starting from my toes, I work my way up, evaluating the condition of each part - toes, ankles, calf's, knees, hips,.....etc.  Trust me, it doesn't take long and won't distract from enjoying the scenery or pleasant conversation with your running partner.  It is an invaluable way to identify potential trouble spot early enough to adjust.  Here's how it went for me today: Ron's Brain-ego side - "Hey, feeling pretty good after that ^*@# run on Saturday. Let's pick up the pace" Ron's Achilles - "Whoa, big boy. I'm not sure I'm ready for this yet" Brain-logical side - "Heart rate IS at 145, need to back off about 6 beats" Brain-ego side - "Whimp"

If anyone in the group is interested in running long on Sundays, let me know.  We have a couple of our group that often do their long runs on Sunday due to schedule conflicts. Tom regularly puts water out Sundays and I can as well.  Tom will add Sunday information here:

http://www.runningahead.com/groups/truman/forum

Saturday, 19 June will be 12 miles . We will do the St Stephen's Church loop.  To get the extra mile, turn LEFT onto Pinedale Drive about 50 yds past the Rt 50 overpass. Go up to the ½ mile mark on the street, turn around and head to the Water Stop at Arundel Signs.  The rest of the run is same as last week.   You can check it (and the other) routes at http://www.mapmyrun.com/run/united-states/md/annapolis/14975576

Route description -

 Proceed out to the 2 Mile Stop, left on Rt 450, about ¼ mile past the 4 Mile Stop and opposite the Rutland Rd turn, proceed right ‘up’ (this will be more clear when you get there J) St. Stephan’s Church Rd for 1 ½ mile then turn right onto Chesterfield Rd.  Water Stop 6 will be by Camp Barrett entrance.  Keep going on Chesterfield (don’t get distracted by the Nudist Colony on the left) for 2 miles and turn right onto Crownsville Road which will take you back to the Mile 2 Stop.

Wednesday Track Session -   START 6:00pm .Let’s do the   4 x 800 (two laps), 400m cool down between each and 4 x 100 (straight-away at full effort).  Half Marathoners/10 Milers (from now on referred to as ‘Intermediate’) do 2 x 800 and 2 x 100. 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 6:00am.  The sun will be up before we get to the 2 Mile Stop.   12 Miles steady state (70%), . 7 miles for Half marathoners, at your 70% pace. Don’t forget your post run Dynamic Cooldown!!

Sunday Trail Run – The trails are perfect.. 8:00am or  9:00am  Start time, but let everyone  if you want to set something up.

Let me know when you sign up for this:

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

Mark the Date: 

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

 

Aug 7 – Ben Moore Memorial Half Marathon and 10k.  From our own Truman Park N Ride and a great mid-program Time Trial.  Register at:

http://www.active.com/event_detail.cfm?event_id=1868506

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.

" An "athlete" is not defined by what is in his/her hamstrings, quadriceps, biceps, golf swing, or swim stroke; it is defined by what is in the heart. You are all becoming "athletes".

Tags : summer/fall news training

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Posted by Steve Carton on June 16, 2010 at 7:32:00 AM EDT #