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Greetings Summer/Fall Runners; Week #2

Another great day for Saturdays run; 71 degrees, 44% humidity, but more HHHH (Hot, Humid, Hazy, Hilly) days are coming. About 15 of us will be doing the NORTH FACE 50k on Saturday so send us positive energy our way J

If you don’t already, start keeping a log to track of each of your runs - NOT to try to do them faster but to keep them CONSISTENT and to gauge what your time is against your perceived exertion level; i.e. "Hmmm, last week’s 10 miles was 1:35 and I was wobbly and felt like someone was sitting on my chest when I finished - maybe I did it a little too hard"    If you are not used to wearing a watch, I recommend you get one.  There is no reason to think you will become one of those runners slaved to their watch, and loose the sense of freedom of just running for the joy of running.  Treat it like a tool.  Sometimes you need a tool and sometimes you don't. 

It is a good practice to have two pairs of shoes; one (with the most mileage on them) for weekday runs, and one pair for the Saturday long runs.  As the mileage gets to about 200 miles, shift the Saturday pair to weekdays and start a new pair for the long runs.  Use 400 miles as the ‘rule of thumb’ for retiring a pair of shoes – until you find out what works best for you.  Be aware that most runners wear their running shoes too long.

-Here are some RULES OF THE ROAD.

-ALWAYS show up. It is always better to go to the Start and find out conditions are too bad than to not show up and find out conditions let up and all your buddies got their run in and you didn't :-(

-No more than two abroad on road shoulders. Car vs you = Car wins.

- Be alert to some of the changes you are going to start noticing as the runs get longer; aches, calisuses, etc

 - You are going to have to start paying more attention to nutrition and hydration when going longer than 10 miles. Check out the products (energy gels/bars and electrolyte drinks) MCM (or the marathon you will be doing) will have on the course. You should obtain some and try it on your training runs to find out if it agrees with you; if it does not, you have time to find something that does.  I will usually have GU, Hammer Gel, and GATORADE at Mile 2.  I will have GUMMY BEARS and ANIMAL CRACKERS while they last.  Also, the jugs I have been using at Mile 2 are getting a little long in the tooth so I cleaned and sanitized them.  For those who have just joined, your registration fee goes to keeping the Support  Stops stocked with cups, GATORADE and the other items, and toward the rental of the Port A Pot at the Park N Ride.  We look to others who run with us to make a donation toward those items when they can.

 - RULE: Never do a marathon with anything (clothing, shoes, socks, gels, drinks, ANYTHING) that you have not trained with.  Also; WEAR a watch to monitor your pace and compare with how you feel, and KEEP a log to monitor progress over the days and weeks of training.

 -Our Founder, Ben  Moore, liked his elixirs of V-8 juice, pickle juice, and boiled potatoes with salt.  I had a show and tell with my RaceReady running shorts with pockets, and all the items I carry in them; including a small plastic zip-bag with Succeed potassium tablets  ( http://store.yahoo.com/ultrafit/index.html ) , Advil, and Antacids; and asthma inhaler.

-After the run, a few of our group told me they were getting some soreness in the outside of the knee that they had not had before.  This could be because you are doing longer runs on asphalt road with a slight camber (slope) to it which puts an unbalanced stress to the IT (ilio-tibial) band that extends from the hip to just below the knee.  With extend use, this band can get irritated as it rubs across the knee.  If you start noticing pain in the knee, try staying on the more flat part of the road and alternating t he side of the road you run on when possible and safe.  Ice the area soon and often after your run and take an anti-inflammatory to help out.  If the pain continues, get more advice.

 -Remember Significant rest is as important as the stress components of the program. It's actually during the rest days from running that your muscles rebuild stronger and make adaptations for greater efficiency. Only if you back off enough from the stress will the muscles recover enough to prevent injury or lingering tiredness.

 - Be sure to run with a partner, make a new friend.  Everyone benefits.   Please take care of the Water Stops.  Just a note that WE ARE NOT YOUR MOTHER ;-) so if you save your water cup on the way out, PLEASE throw it away on the return trip.  If I see cups remaining at the 2 Mile Stop, I think there are still runners on the course.

 Saturday, 6 June will be 11 miles . We will do the St Stephen's Church loop.  You can check it (and the other) routes at http://www.mapmyrun.com/run/united-states/md/annapolis/14975576

select "View more by this User".  You will be asked for you email address and for a password.  I recommend you bookmark this site for future reference. You can set your own running routes up and share them with others.  Look in the upper left corner for other area routes posted by others.  Be patient, it will take a minute or so for the GPS map to load.  Tom Nelson has also set up route maps also. See the Note at the Bottom of the email.

 

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.

I would like to see everyone running with someone. If you see a single (I mean, solitary-you're on your own for social hook-ups :-) runner, pick up the pace a little to catch them and start a conversation - see item 3 above. If you find yourself falling behind the bulk of the group, something that has worked for others in the past is to start a little earlier. As groups start to catch you, try to keep up for some period of time. That way you will get stronger and have company, at least at the Water Stops and Finish.

Keep this in mind as the training gets tougher - the challenge of training for and completing something as difficult as running a marathon will not BUILD character, but it will REVEAL it.

Wednesday Track Session -   START 6:00pm .Let’s do the   4 x 800 (two laps), 400m cool down between each.  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 6:30am. ****How does everyone feel about starting at 6:00am?  The sun will be up before we get to the 2 Mile Stop.  Again 11 Miles steady state (70%), . 6 miles for Half marathoners, at your 70% pace.

GOOD LUCK to those doing ZOOMA.

. 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.


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 4th 2010

Form Close Date: August 25th 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.

 

   "Only those who test the distance will know how far they can go."




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