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Hyattsville Volunteer Fire Department 5 Miler, 10/23/2010 - Results

Overall Results: HERE
Age Group Results: HERE
Team Results: HERE
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Posted by Steve Carton on October 25, 2010 at 10:41:00 AM EDT #

Key School 5k, 10/24/2010 - Results

Overall Results: HERE
Age Group Results: HERE
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Posted by Steve Carton on October 25, 2010 at 10:38:00 AM EDT #

Ft Smallwood Tri, 10/17/2010 -- Results

Overall Results: HERE
Age Group Results: HERE
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Posted by Steve Carton on October 18, 2010 at 10:45:00 AM EDT #

3rd Annual JOGGING JOE SHAFRAN MEMORIAL RUN REGISTRATION FORM

3rd Annual JOGGING JOE SHAFRAN MEMORIAL RUN REGISTRATION FORM

(Print and Mail or Send)

Last Name:_________________________________

First Name_________________________________    

(circle one)   5k        Fun  Run

Sex:_________    Age:__________

E-Mail Address:_____________________________ 

Mailing Address: ­____________________________

Shirt Size:     S         M       L         XL  (circle one) 

Race Waiver Form

If you are picking up a race packet for a friend, the below waiver appears on ALL race entry forms and MUST be signed by ALL participants to enter ANY race. (If you registered on-line, you automatically signed the waiver). If you are unsure that your party has signed this form, please print it out and have it signed.

I, ____________________________ (name of the participant) know that running is a potentially hazardous activity. I should not enter and run unless I am physically fit, medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I hereby certify I am in good health, and I assume all risks associated with running this event, all risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry into this running event, I, for myself and anyone entitled to act on my behalf, waive and release, the City of Annapolis, their offices, directors, agents, volunteers and employees, Mayor and City Council, Department of Public Works, Recreation and Parks, Bluepoint Race Management LLC, all sponsors, their representatives and successors, from all claims or liabilities of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of the persons or entities named in this waiver. I grant permission to all of the foregoing to use my photographs, motion pictures, recordings, videos or any other recording of this event for legitimate purpose. I understand that bicycles, skate boards, roller skates or inline skates, and music devices of any type are not allowed in this event and I will abide by this rule.

Signature of the Participant: ________________________________

 

(Parent/Guardian signature required if participant is less than 18 years old) Signed:________________________________ (Parent/Guardian if under 18)                                                                                  

Mail application to: Jogging Joe 5k; c/o 598 Pinedale Drive, Annapolis, MD 21401 Please make checks payable to “Bluepoint Race Management – Jogging Joe 5k”.

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Posted by Steve Carton on October 15, 2010 at 10:08:00 AM EDT #

Summer/Fall Moore's Marines Long Distance Training - and- Kent Island Running NETWORK Week #21; 16 Oct
IN THIS ISSUE
Routes and Photos
WORKOUTS
Baltimore Packet Pick Up and Race Morning
BALTIMORE RACE DAY Draws Near
UPCOMING EVENTS
 
QUICK NOTES 
 
VOLUNTEERS NEEDED
- We need Run and Bike Course Monitors for the Ft Smallwood Tri on 17 October.
 
-The Westfield Mall 5k needs Packet Pick up volunteers for Friday 12 November and Registration Volunteers for race day 13 November at the Hudson Trail Outfitters at 7am 
 
"Pride Is Forever'"  Shirts 

You can view the shirt (and previous year shirts), check out the sizing chart and select your size, and make the payment directly from that site. 

I put the deadline for orders of 18 October.  That will allow Screen Design to mail them to you be 23 October; in time for the MCM 'ers to have them for the race. 

 Click below

 Moore's Marines Shirt Shop

 
QUICK LINKS
 
 If you have not made a donation in a while, please consider doing so. The Port A Pot is maintained by donations from you
ROUTES and PHOTOS
 
 

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.

 
OUR SPONSORS
 
bluepoint cat
Summer/Fall  Moore's Marines Long Distance Training
- and-
Kent Island Running NETWORK 
Week #21; 16 Oct
25 years of Moore's Marines
Seven years of Moore's Marines
GREETINGS   MOORE'S MARINES' and Kent Islander's;  
This weekend was TERRIFIC running weather - 55 degrees, 45 % humidity.  Everyone looked good on Truman, whether doing 16 in taper for MCM or 10 miles taper for Baltimore.  Let's hope for a reapeat next weekend.
 
- Well, the time draws near!  This week I encourage you to do some cross training and run, at most, a couple of times easy but not past Thursday. Mainly to keep from getting stale and to get the heart rate up a little and to burn off that nervous energy that's building up.  I do want you to run a couple of miles (30 minutes) next Friday to re-awaken the legs for Saturday's race.   Don't change your eating or sleeping habits; just try to get more carbs in from Wednesday on, particularly on Thursday.  Thursday should also be your best nights sleep. I know your significant other will love hearing this but, don't undertake any strenuous 'chores' - don't want to sabotage your race with a pulled muscle from lifting.   Most important - RELAX!  If you can, get a massage, but no later than Wednesday.  I remember (still) having nightmares about missing the carpool, forgetting my shoes, running naked (well - not that one).  You can waste a tremendous amount of energy from anxiety - DON"T.  Think POSITIVE THOUGHTS, talk to your running mates; you will take comfort knowing they are going through the same things.

This Weeks WORKOUTS 
 Wednesday AHS Track Session
-   START 6:00pm   

 The 1 mile repeats have done their job. For those of you doing Balitmore - YOU ARE READY.  This week, those doing MCM will again do 3 x 1 mile repeats, with a 1 lap recovery jog between.  Your pace should be slightly slower than you 800 pace but faster than your planned marathon pace.  Those doing Baltimore, do 3 x 800 at Race Pace.  It is time to 'set' that pace into muscle memory.

 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.

 

 

Saturday Run -  ***START AT 6:30am.   MCM'ers will do 14 miles as part of your taper. Take it nice and easy. Practice your hydration/nutrition plan. 

 
-The route will be out to the 7 Mile Mark and back; no major hills.  This is more a recovery run for any lingering nics/dings than to improve your fitness.

 Half marathoners do 8 miles at your race pace - same approach.  This is your taper also.

-REMEBER - In these last couple of weeks, you can do more to jeopardize your race than you can to improve your performance -or- to read between the lines - DON'T DO ANYTHING STUPID :-)
 

 

 

  Sunday Trail Run - A group is going down to Rosaryville for one (9.5 miles) or more loops.  On the trail at 7:30am. Depart Starbuck's at Harbor Center at 7am. 

The AHS trails are a little wet but still good for running... 8:00am or  9:00am 

 
BALTIMORE MARATHON PACKET PICK UP 
 
I plan to go to Packet Pick Up Thursday afternoon. Let me know if you would like to join me.  Also, Anyone interested in carpooling or caravanning RACE MORNING, let me know. It is a lot easier going with a group.
 
 

BALTIMORE RACE DAY

 Now for BALTIMORE MARATHON final preparations:- Dress warm for thedrive/shuttle/wait before the Start. You will be sitting around a lot, and fidgeting, changing clothes 10 times, making 4 Pit Stops, will not keep you warm enough, especially if it is a chilly morning. Take 2 water bottles of energy drink (Gatorade, Acelerade, etc.), one for
BEFORE the Start, and one waiting for you when you Finish, and something to eat; Powerbar, etc in case the lines are too long. Have shirt/shorts/warmups to put in your Drop bag before the Start. More on What To Wear, later.
- About 15/20 minutes before the Start, take off your warmups, put on the trash bag (with holes already cut for head/arms) and take your Drop bag to the truck with your bib number.
- Fidget, chat, pee, until Start.
- Here are a few race strategies to remember:
  - If you feel like you are going too slow in the first few (about 5)
miles- you are doing just about the right pace.
  -Make your 'pit stop' as early as possible so you won't be rushed before
the Start. 
  -If you are well hydrated, you may find you have to make a pit stop -or
two- during the race.  Don't wait until your eyes turn yellow to make the
stop.  I once had to make two 60sec pit stops - way too long.
   -If you do make a stop, do not try to catch up with your running partners
all at once.  Pick a pace a little quicker than you were doing before the
stop.  You will eventually catch them.  If you don't, you were probably
going too fast to start with - or they didn't like your company :-)
  - Know where/when the Water Stops are, and think about what you want about
1/4mile before getting there.  This gives you time to get your energy gel
out and tear off the top with your teeth (which will get exceedingly more
difficult to do), open your medicine bag for Succeed, Advil or whatever you need, and put it in your mouth but just resting on your tongue- ready for water.
   - DO NOT even THINK about taking any of the above without water.
   - Try to stay loose by talking to your running mates and looking around,
wave to the spectators, they love it.  Say 'thanks' to the Volunteers and Police; they get little else for being out there longer than you will.

    -  Positive thoughts, Positive thoughts, Positive thoughts, Positive thoughts.
 
- This is going to be YOUR moment!    You have run over 600 miles in the last 4 months. Neither I, nor your spouse, nor your running
p
artner, has run one step for you - and they can't do it now.  
 
 
 "Pain is temporary- Pride is forever" is more than just a catchy phrase. 
 

"WHY are YOU going to make it?

 
-Because YOU have spent the last five months preparing for this - you ARE ready.  TRUST your training.
-Because Lunch Hour means RUNNING six miles.
-Because no matter what it takes you WILL make it down the stadium brick way.
-Because you have committed yourself to do this - and that means something.
- Because you ARE a bit insane.
-Because you are realizing a DREAM that will be with you FOREVER.
-Because THERE WILL ONLY BE ONE FIRST MARATHON IN YOUR LIFE and THAT means something too."
 - Ron Bowman 
 
 
 

Stay Healthy;

Ron

 

Ron Bowman

BLUEPOINTTIMING.com

410-573-1929

c: 410-570-0003

Bluepoint Race Management & Coaching LLC
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This email was sent to steve.carton@retrievalsystems.com by lynnron1@comcast.net.
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Posted by Steve Carton on October 11, 2010 at 11:18:00 AM EDT #

Summer/Fall Moore's Marines Long Distance Training - and- Kent Island Running NETWORK Week #20; 9 Oct

IN THIS ISSUE
Routes and Photos
WORKOUTS
The ART of the TAPER
UPCOMING EVENTS
 
QUICK NOTES 
 
VOLUNTEERS NEEDED
- We need Run and Bike Course Monitors for the Ft Smallwood Tri on 17 October.
 
-The Westfield Mall 5k needs Packet Pick up volunteers for Friday 12 November and Registration Volunteers for race day 13 November at the Hudson Trail Outfitters at 7am 
 
QUICK LINKS
 
 If you have not made a donation in a while, please consider doing so. The Port A Pot is maintained by donations from you
ROUTES and PHOTOS
 
 

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.

 
OUR SPONSORS
 
bluepoint cat
Summer/Fall  Moore's Marines Long Distance Training
- and-
Kent Island Running NETWORK 
Week #20; 9 Oct
25 years of Moore's Marines
Seven years of Moore's Marines
WELCOME to the KENT ISLAND RUNNERS NETWORK.!   I am combining the two weekly updates since they have been very similar.  The KI Network consists of over 50 and growing runners located on Kent Island who were looking for organized runs and shared running news..  Trudy Humphreys coordinates the Water Stops and the routes.
 
  The KI Network is invited to join Moore's Marines to enjoy the benefits of the 'the 3 Bears' :-) and Truman runners are invited to join KI runners; where hills take the form of wind.
GREETINGS   MOORE'S MARINES';  

I understand it was a good run this past Saturday although cooler than usual; 52 degrees, 54% humidity.   This was a great opportunity to get a sense of the likely conditions for your marathon.  Baltimore and Marine Corps Marathons are usually in the 60's.  You have been running in the 80's and above so you will need to do some adapation to cooler conditions.

-  As you might have noticed, the weather is turning a bit cooler and it is getting light later and darker earlier.  This means you are not "seasoned" distance runners until you run in the Fall and Winter :-)
  The cooler weather means your body can spend less energy keeping you cool and more energy on your working muscles. It also means you will be more chilly when you start your runs.  Everyone is different.  Some will not go to long sleeves until it reaches the mid to low 30's; others will start wearing tights and long sleeves in the 40's.   The kicker is that what feels comfortable while warming up to begin the run may be too warm once your body temperature rises.  The rule-of-thumb is to dress as though it were 20 degrees warmer.  Personally, I'm a warm weather runner.  I prefer to dress so I am just above the "chilly" point before I start with long sleeves or a vest with short sleeves underneath.  As I warm up about the 2-mile point (depending on HOW cold it is) I will shed the outer layer.  I have no problem carrying something, either wrapped around my hand or waist - you never know when you might want to put it back on.  Some hate to carry anything and that is when our Water Stops come in handy to drop something off.  I'm already getting a collection of long sleeved shirts left at the 2 Mile Stop.  My philosophy is; it's always better to overdress initially and carry something than to wish you had it later in the run.  I always carry a variety of optional clothing in my gym bag so I can make last minute changes to what I will be wearing for the run.
-
  The other lesson about running in the cooler weather is that the humidity is lower and you are sweating less sooooo those tender inner thighs and underarms do not have the lubrication they normally have.  Chaffing can really distract your focus from the run; and it HURTS!  You can wait until the first run that ends in sore, or bloody rubs -or- you can start lubing up now.  The run this past Saturday was a good example of prime chaffing conditions.  I also carried a small tube of lip balm or Aquaphor that I apply to my inner thighs as I run - and you think drinking water and running is hard :-) - but it worked.  Men - lubing up the nipples will help but small Band-aids work best.  Believe me it won't be sympathy looks when your fellow runners see two bloody streaks down the front of you chest - more like "check out the rookie" looks.  Ladies - the jog bra can become a lethal weapon if you don't apply Body Glide (or something comparable) early.  BE PREPARED.

 
 

  

This Weeks WORKOUTS 
 Wednesday AHS Track Session
-   START 6:00pm   

 The 1 mile repeats probably took a little getting used to last week - then there was the rain.  This week we will again do 3 x 1 mile repeats, with a 2 lap recovery jog between.  Your pace should be slightly slower than you 800 pace but faster than your planned marathon pace.

 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.

 

 

Saturday Run -  ***START AT 6:30am.  You have done the first 'taper run'.  For those doing Baltimore, this week will be your last 'long' run before the race.   -10miles-.  Ten miles at no faster than marathon pace will be plenty to keep your body primed for the distance by setting the 'muscle memory' for the upcoming effort.  You don't want to sprint before a marathon.  Take it nice and easy. Practice your hydration/nutrition plan. 

 -The route will be out to the 5 Mile Mark and back; no major hills.  This is more a recovery run for any lingering nics/dings than to improve your fitness.

 Half marathoners do 8 miles at your race pace - same approach.  This is your taper also.

-REMEBER - In these last couple of weeks, you can do more to jeopardize your race than you can to improve your performance -or- to read between the lines - DON'T DO ANYTHING STUPID :-)
 

MCM-ers, Richmond Marathon-ers and other mid/late October, early November marathoners have a couple more taper runs before your final 10 mile run.  This Saturday should be 16 miles. the route for this run will be the Bell Branch Loop

 

  Sunday Trail Run - A group is going down to Rosaryville for one (9.5 miles) or more loops.  On the trail at 7:30am. Depart Starbuck's at Harbor Center at 7am. 

The AHS trails are a little wet but still good for running... 8:00am or  9:00am 

 

The ART of the TAPER
Many runners fail to realize that one of the most important aspects of marathon training is the taper phase. Reducing weekly and long run mileage during these final two weeks is vitally important so that you will be fully recovered from previous workouts while at the same time, be completely rested for the big event. For the sake of the discussion that follows, we will assume that marathon is scheduled on a Sunday. Furthermore, we will refer to the taper period as the time that spans the two-week period prior to the marathon right up to Saturday night (the day before the race). Topics that will be presented in this section, among others, will include physical preparation, nutrition, psychological issues, and general tapering considerations.
 

Physical Preparation
  • Cut back on the distance and intensity of your training runs during the two-week period prior to the marathon, eliminating long and hard efforts.  You will need to make a decision whether you wish to take either/both Friday or Saturday as a complete leg rest day(s) on marathon weekend.
  • Listen to your body. Remember, there are no workouts the week prior to the marathon that will enhance your preparedness for the race. An important rule of thumb is "Less is Best", particularly if you are feeling either physically or mentally tired and/or your leg muscles are fatigued/achy, etc.
  • Keep stretching as much as possible during the couple of weeks prior to the marathon. Consider getting a leg massage no more than two days before the marathon. If you've never had a leg massage, don't try it now!
  • Clip long toenails and treat blisters and calluses the week or two prior to the marathon 
 
 

"Long Distance Running is not for the weak of constitution or the faint of heart" - Ron Bowman 

 
 

Stay Healthy;

Ron

 

Ron Bowman

BLUEPOINTTIMING.com

410-573-1929

c: 410-570-0003

Bluepoint Race Management & Coaching LLC
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This email was sent to steve.carton@retrievalsystems.com by lynnron1@comcast.net.
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Posted by Steve Carton on October 6, 2010 at 1:13:00 PM EDT #