It looks like the HHH days will be with us for a while. There was another good turnout for Saturday’s run, even with a number of local races going on. The positive side of "tough" running days is that they prepare you "tough" race days - and give you lots of war stories. 'That's nothing, I remember one Saturday on Rt 450 it was raining so hard we had to swim across the bridge at 3 1/2 miles" or my favorite, "It was so hot we kept hearing squishing sounds - figured out it was the asphalt melting and sticking to our shoes". . That is why I tell you to keep track of the conditions you train in and how you felt. Then, when you find out what conditions will be like on your marathon day, you will know what to expect - from the day, and from your body.
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 4th 2010
Form Close Date: August 25th 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)
