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 8:22:00 PM EDT #