Greetings Summer/Fall Runners; Week #8
CROWNSVILLE TRAILS TWILIGHT TRAIL RUN
-When - Friday 23 July
-Time - 6pm to 8pm - thus, the twilight aspect. Bring your headlamp or small flashlight.
-Cost - Free! When was the last time you saw that for any event?
-Distance - Out and Back. Somewhere around 6 miles-ish total.
-Participation - The arrangement with MET is for 'limited' participation so let me know as soon as possible if you would like to run with us.
- Fun run means No clock, no times, no results, no awards (except for the satisfaction of being among the first to run these trails)
-The plan would be to park just across the Farm Road overpass near the hospital. Directions will follow sign up.
- The route will be marked with ribbons.
COME ON OUT :-)
A lot of you are experiencing some nagging and persistent aches and pains, and some more acute injury (meaning it is restricting your running). Some hard earned advice is to TAKE CARE OF IT. At this point, it is not "just going to go away" and you are not going be able "run through it" for very long. A few days, even a week, of recovery (ie NOT running) is NOT going to hurt your fitness or your training. You are all far enough along that you can 'catch up' if necessary. You don't want to jeopardize your marathon just to 'keep up' with the group.
Now is a good time to affirm the benefits of exercise: When you’re tentative about your motivation to get out the door for a run, it often helps to read (possibly out loud) the following list of benefits you receive after running:
- Your attitude is better after every run. Stress is released, often completely dissolved. Natural body chemicals called endorphins relax the body, reducing or eliminating muscle aches and pains.
-Your spirit is engaged, leaving you with feelings of accomplishment, confidence and strength. Body and mind are connected, giving you the confidence that comes with being a more “complete” person.
-Your right brain is engaged, energizing your creative and imaginative resources. You’re learning connections to hidden inner resources that kick in whenever you’re under stress.
You all are doing great! I know it's easy to fall into the "comparison trap" and get depressed when you see your running partners progressing a little faster than you. You may find yourself pressing a little harder to keep up. Be strong, ‘Grasshopper’. Resist the urge to press harder than you should. Learn where your fine line between gradually increasing your stress (pace) tolerance and pressing too hard to 'keep up'. I've seen greater improvement in some of you whose pace does not keep you at the head of the pack than some who are often the first ones to finish the run - it's ALL RELATIVE. You are an experiment of one.
Saturday, 17 July will be a “Drop-back” run of 12 miles . ‘Drop-back’ runs are designed to give your body a break from the steady increase in miles and stress. They also let the DO NOT try to turn it into a race just because it is shorter. Your legs should feel fresher when you finish than at the end of the previous long runs.
The route this weekend will be the Chesterfield loop - Rt 450, right onto St Stephen’s Rd, right onto Chesterfield, right on Crownsville.
Wednesday Track Session - START 6:00pm .The AHS track has been resurfaced but is closed while it sets up. So, we can do them at BATES track, off Spa Rd or do the Treadmill. Do 6 x 800 , 400m cool down between each. Half Marathoners/10 do 4 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. 12 Miles steady state (70%) for 6 miles, then pick up the pace SLIGHTLY from Camp Barrett to the 2 Mile Stop, then ease off for the “Bears”. . 8 miles for Half marathoners, at your 70% pace. Don’t forget your post run Dynamic Cooldown!! The route this week
. 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:
WE NEED VOLUNTEERS!
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.
"A person who aims at nothing is sure to hit it."
You have undertaken a challenging task, you owe to yourself to prepare the best you can for YOUR race.