Bluepoint Race Management - Training News category

Greetings Summer/Fall Runners; Week #9

Wed, 21 Jul 2010 14:48:00 GMT

This past Saturday we were all glad it was a ‘drop back’ week of ‘only’ 12 miles because it was as thick as soup on the way back – 72 degrees and 72% humidity at the start and went up to 80 degrees and 79% humidity. Ugh!! The forecast for this coming weekend is more of the same; and we are scheduled for 16 miles, so I am applying the ‘plan ahead’ advice from last week and moving this Saturday’s start time to 5:30am. It kills (me) to get up that early but a half hour earlier finish will be nice.

The Ben Moore Memorial Half Marathon and 10k will be on Saturday 7 August. I intentionally scheduled it during this time to give those, like you, training for a marathon an opportunity to test the progress of their training – on a supported and familiar route - and get a cool medal also.

-Wednesday Track Session will be at Bates Track at 6 pm.

-Saturday will be 16 miles starting at 5:30am

The route for this Saturday’s 16 mile run will be Truman Pkwy à South Haven à up Pinedale to the ¼ Mile Mark and back to 2 Mile Mark à up Rt 450 to Staples Corner’s (Rt 424) à Left on Rt 424 à 2/10 mile and LEFT onto Belle Branch à 2 ½ miles to the end and go LEFT on Rutland Rd (the shoulders are narrow so be careful) à back to Rt 450 à Right onto Rt 450 à and back to 2 Mile Stop and directly back to Truman Park N Ride.

Here is a link for the route:

http://www.mapmyrun.com/run/united-states/md/annapolis/15107904

Let me know if you are interested in 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 :-)

You should be feeling the positive effects of the track workouts as you normal level of effort is at a little faster pace. You should finish the run feeling you have pushed a little, but not be exhausted.

Dr Robert Cohl, and Dr John Michie, both local Sports Chiropractors and Kiniesiologists. talk about inflammation, not just swelling, that pervades the body after hard exercise, the damage it causes, and how to combat it with (among other things) lots of anti-oxidants. At a recent demonstration he offered hands-on analysis of some aches and pains of the attendees. They all said they could feel immediate reduction in the soreness. Amazing; but it works. I can honestly say that without regular massage and kiniesiolgy/chiropractic support, the cumulative effect of "lots" of training would not allow me to continue anywhere near the level I currently enjoy. The mind might be willing, but the body has to do the work, so you MUST take care of it.

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 3 x 1200 , (3 loops)400m cool down between each; then 4 x 100’s. . 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. 16 Miles steady state (70%).10 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

Recently someone asked me about Supplements. Here's the quick and dirty (with deference to Liz Applegate, Nutritionist for Runners World Magazine):

· Androstenedione - builds muscle mass; think Mark Mcguire; leave it on the shelf

· Branched-Chain Amino Acids Although branched-chain amino acids show promise, especially for endurance athletes , the real science is still out. Better to get 75/100 grams of protein/day

· Calcium Aim for 1,000 to 1,500 milligrams a day. That amounts to three to five glasses of milk a day . If you are like me and don't drink milk, an multi-vitamin supplement will work

· Carbohydrate 1600 calories/day. If you don’t come close to the recommended amount of carbohydrate and you exercise for an hour or more at a time, consider drinking a carbohydrate-loaded sports drink before or after your workouts

· Chromium Chromium assists the hormone insulin in processing carbohydrates , rumored to help burn body fat and build muscle size and strength but the real jury is still out . You don’t need to buy a supplement to increase your daily chromium intake; you get 50 to 60 micrograms of chromium from 1 cup of refried beans, two microbrewed beers, a cooked chicken breast, or 1 cup of peas

· creatine Creatine may be one of the best-selling supplements ever, with more than $100 million in annual sales . Primarily for building muscle mass and quick speed - not for endurance athletes like you.

· Fat Blockers - Shown to block fat adsorption Fat-blocker pills cost about $10 for a 1-week supply, so spend your money on something more worthwhile.

· Fat Burners Contain ephedrine and caffeine which are powerful central nervous system stimulants . Avoid like the plague.

· Fish Oil 1 to 1 1/2 grams a day may reduce joint pain and rheumatoid arthritis symptoms, and even help those with psoriasis and inflammatory bowel disorders. Think of it as a natural painkiller for your sore, overworked muscles . If you are not a big fish eater, try a supplement.

· Folate (Folic Acid) Researchers have been touting the importance of this B vitamin for years, and with good reason. B oth men and women who skimp on folate increase their risk of heart disease. Among women and men, folate keeps blood cells healthy and fights off a severe form of anemia, which can make you drag through your workouts. If you are not a big eater of green, leafy vegetables; lentils; fortified cereals; and citrus fruits; try a supplement.

· Ginseng Ginseng has a long history as a medicinal herb, but it hasn’t been scientifically shown to provide any performance benefit.

· Glucosamine and Chondroitin Sulfate Glucosamine is an amino acid sugar that acts as the structural component of tendons, ligaments, and cartilage. Chondroitin is a component of cartilage. Some studies showed lower insulin sensitivity and blood sugar control, so if you have diabetes, I strongly urge you to talk with your doctor before taking this supplement. These pills come with a hefty price tag, and you may have to take them three times a day. If you decide to take glucosamine and chondroitin supplements, take 1,200 to 1,500 milligrams of each per day.

· Glutamine Found abundantly in your muscles and blood plasma, the nonessential amino acid glutamine serves as fuel for your immune cells.Take 5 to 20 grams after endurance exercise such as a 4-hour bike ride or 2-hour run. This supplement is no substitute for rest and a proper recovery diet, however

· Iron Take 5 to 20 grams after endurance exercise such as a 4-hour bike ride or 2-hour run. This supplement is no substitute for rest and a proper recovery diet, however . Don't take a supplement with more than 15 milligrams of iron.

· Magnesium Magnesium exists mainly inside the cells of muscles and bones, where it assists with muscle contractions and energy metabolism . Try to get your magnesium from food sources such as nuts, molasses, whole grains, and dark green, leafy vegetables because oversupplementation can cause diarrhea and can interfere with calcium absorption and metabolism. DR is 400 milligrams.

· Phytochemicals Fights disease. Fill up on phytochemicals is to eat a variety of fruits, vegetables, and whole grains. No one phytochemical acts as the fountain of youth, and no one food – and especially no one supplement – contains all the phytochemicals. Don’t get into a rut of always eating broccoli as your vegetable and an apple as your fruit. Try a new fruit or vegetable each week for variety and better health.

· Protein Every part of your body contains protein, from your muscles and blood and immune cells to your tendons, ligaments, skin, and hair. Sedentary people need 50 to 70 grams of protein a day to keep them going. Fit people need 25 to 50 percent more to take care of muscle repair and increased energy requirements

· Pyruvate pyruvate taken in fairly hefty doses of 20 to 25 grams daily appears to boost endurance performance and assist in weight loss.A dosage high enough to be effective would be prohibitively expensive. Don’t bother.

· Sodium Bicarbonate Not bad if you are a sprinter. That’s because sodium bicarbonate acts as a buffer in the body, so it decreases lactic acid levels. Large doses (20 grams or more) of sodium bicarbonate may cause severe intestinal cramping, bloating, and diarrhea, so use it sparingly and only for sprint-type exercise

· Vitamin C Vitamin C helps protect your body from oxidative damage caused by exercise and other stresses such as air pollution and secondhand smoke. Vitamin C is also critical for maintaining a strong immune system, which can be taxed by endurance exercise . If you take supplements, keep your intake below 2,000 milligrams because anything above that level may increase your risk for kidney stones.

· Vitamin E Many researchers believe that the powerful antioxidant properties of vitamin E protect us from the age-related aspects of ailments such as heart disease and cancer. Studies also show that vitamin E supplementation – often at the level of about 400 IU a day – may help protect you from the oxidative damage caused by endurance exercise. This free radical–induced damage is what, in part, causes muscle stiffness and soreness. Look for a vitamin E supplement that contains no more than 400 IU. Take your supplement with a meal, since your body needs a small amount of fat to break it down. If you’d rather not take a supplement, then the best food sources are almonds and wheat germ; 1 ounce of wheat germ provides 50 percent of your DV. Fortified breakfast cereals are also good choices because they normally contain about 25 percent of the DV.

· Whey Protein A by-product of cheese production, whey protein can supposedly build muscle mass and be absorbed more easily than other proteins. But no research supports such claims. Until studies find any promise for this supplement, save your money and instead consume your protein from foods such as soy, seafood, eggs, low-fat dairy products, and lean meats.

· Zinc Though you have only about 2 grams of it in your body, zinc works in tandem with more than 100 different enzymes, many of which participate in energy metabolism. It’s essential for a healthy immune system. It makes wound healing and injury recovery possible, and it’s vital for male sexual functioning. Most people don’t consume the DV (15 milligrams) for this mineral so a good multivitamin can help meet your needs.

- I mentioned how great it is to feel yourself getting stronger. Well, now, and the next few weeks, can also be a difficult transition period in your training. The weekly, as well as the Saturday, runs are getting longer; and taking more time. You are probably feeling tired for a longer period after your runs, especially the long ones. You, or your spouse, may be noticing you are spending less time with some of your normal routines. IT'S OKAY and IT WILL GET BETTER. It's a normal response to the increasing stresses you are putting on your body, and psyche. If not handled properly, it can be a tough period. Most of those who drop out of this, or any, program do so during this period. The enthusiasm they had at the beginning just wasn't backed up by the hard commitment necessary to get through this tough period. Nagging injuries from the increased stress can also be a de-motivator. It is much like the marathon itself, or life for that matter; a series of peaks and valleys, ups and downs, happy and not-so-happy times. This is the time you really need to lean on your "friends" who are going through the same thing.

-These next few weeks are when you begin to understand what I meant when I quoted "training for a marathon does not build character - it reveals it". You may be starting to have some doubts creep into your mind - "can I really DO this?" "Did I bite off more than I'm prepared to chew?" "Is it really worth it?" "There's always next year." "Who's going to know, or care, if I drop out now?" It's normal. To date, I've done 173 combined marathons and ultra-marathons and I go through the same thing every time - during the training AND during the actual race. I'm sure every one of the 'veterans' will tell you the same thing. It's how you deal with those negative thoughts that will define you as a marathoner and as a person.

- You are probably asking - How long will it last? and What if I'm not feeling like that now? Well,...wait for it... it depends on the individual. Some will be able to stay upbeat the whole way, others will struggle up to and during the marathon itself- but they will get through it. Generally, you will start to see 'the light at the end of the tunnel' after you do your first 20 mile run - especially if you have a good one. If you are not starting to have any negative thoughts yet - you probably will; and if you don't, let me know and we will find a way to bottle it :-)

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:

WE NEED VOLUNTEERS!

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 sometimes bitter fruits of the JOURNEY will make reaching the FINISH LINE all the more sweeter - I guarantee :-).

Greetings Summer/Fall Runners; Week #8

Wed, 14 Jul 2010 00:37:00 GMT

I understand last Saturday's 14 mile run “Wet and warm with periods of heavy rain”. The kind of day when we used to have ford the ‘river’ at the Bacon Ridge bridge. Last year was wet and cooler. The year before was 90+. That is why you ALWAYS should look at the conditions before and after a run. Before the run, so you know what to expect and how to prepare. For example, knowing it would be cooler with less sweating and more potential for chaffing, you should have lubed up more with Body Glide. If you have an extra jar of Vaseline or Body Glide and want to do yourself and fellow runners a favor, give it to one of the Water Stop Captains to put out at their stop. Running long distance with chaffing that can get raw and bloody is not comfortable, no matter what kind of condition you are in. Cooler temperatures are coming. PLAN AHEAD.

I have been working with the Bacon Ridge Natural Area Stewardship Committee , and Maryland Environmental Trust to do trail runs on the trails behind Crownsville Hospital to increase awareness of this pristine area - and find new trails to run. To that end, you are invited to participate in the first:

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.

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

The route this weekend will be the Chesterfield loop - Rt 450, right onto St Stephen’s Rd, right onto Chesterfield, right on Crownsville.

. 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 4^th 2010

Form Close Date: August 25^th 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

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.

Greetings Summer/Fall Runners; Week #7

Wed, 07 Jul 2010 13:46:00 GMT

Okay. 20 straight days of 90+ days! Starting at 6am is making more and more sense. This past Saturday, we did hit the upper 70’s degrees but the humidity was somewhat lower; 56% humidity. If you are not used to taking water during your runs; start practicing NOW. At least a cup at each Water Stop. I will not be joining you for this Saturday’s run. I will be on Turks & Caicos Island scoring an Open Water Swim race – but I will be thinking of you J The weather is supposed to get better this weekend.

Check out the brochure for the Baltimore Running Festival and you will see our own Willie Gumula and daughter in the lower left corner. Looking good!!

Wednesday’s Track session also went very well – we did the 5 Yasso 800’s on the track. The track is being resurfaced but is very runable. Tom Nelson reports he was able to do his intervals this (Tuesday) morning.

Rosaryville Trail Runs are coming up Sunday 18 July, Start at 7am for 10k, 15k, 25k, or 50k. If not running, let me know if you can volunteer. WE NEED YOUR HELP.

Did everyone calculate your SWEAT RATE ???

The recent conditions have inspired a number of questions about cramping. Muscle cramps are involuntary, intensely painful muscle contractions that nearly every athlete has experienced at some point. Some people experience them often and simply seem to be prone to muscle cramps.

What Can You Do?

Cramps usually hit at the end of intense workouts or during endurance events because fatigued muscles are more likely to cramp. Novice athletes are more likely to have cramps as they fatigue more quickly than seasoned exercisers. If you carefully progress your workouts, you will avoid unnecessary cramps. Heat, and not being used to the heat, increases the frequency of cramps. When the season changes and summer arrives, ease into workouts in the heat.

Additionally, carefully plan your fluids, electrolytes and carbohydrate intake to help avoid or delay muscle cramps.

Are You Drinking Enough?

Studies on fluids and cramps have produced mixed results. Some studies find no associations, while others show that consuming fluids and electrolytes to avoid dehydration will prevent, or at least delay, muscle cramps. The benefits of avoiding dehydration are widespread, so even if it’s not 100 percent guaranteed that you won’t cramp, consuming adequate fluids during exercise will still improve performance.

How would dehydration cause muscle cramps? Fluids in the body are either inside the cell or outside of the cell. When we become dehydrated, the fluid outside of the cells decreases. Reductions in fluids cause nerve endings to be squished together, overexcited, and spontaneously discharge. That spontaneous discharge is a muscle twitch, which can lead to a muscle cramp. By maintaining proper hydration, you can prevent dramatic shifts in fluids that contribute to abnormal muscle contractions.

To prevent dehydration, start by drinking fluids according to your thirst. Weigh yourself before and immediately after exercise, preferably au natural. Any change in your weight is a change in fluid balance. Weight loss greater than 2 to 3 percent of your body weight increases your risk for muscle cramps. If drinking based on thirst prevents fluctuations in your weight during exercise, then you can rely on thirst to be your hydration guide. Otherwise, you need a hydration schedule to meet your fluid needs.

The Need for Salt

Fluids aren’t alone in the task of maintaining your body’s fluid balance. Electrolytes control the shift of fluids in and out of cells. The electrolyte of most concern during exercise is sodium. Found as sodium chloride in table salt. We lose more sodium in sweat than the other electrolytes. Both water and sodium are lost in sweat. Replacement of water without sodium can lead to dangerously low blood sodium levels, called hyponatremia. Hyponatremia will also occur if you are sweating a lot and simply losing a lot of sodium in sweat. This is most likely to occur during endurance exercise or with repeated sweating throughout the day. Muscle cramps may occur when the concentration of sodium in the blood decreases; cramps can progress to a serious medical emergency when hyponatremia is not treated.

To prevent hyponatremia and the muscle cramps it may cause, sodium should be consumed with fluids. This is particularly useful for cramp-prone individuals. High sodium sports drinks can delay muscle cramps in those who cramp often. Sodium may be consumed from salty foods (such as pretzels) or through sports products.

Don't Be Afraid of Carbohydrates

Carbohydrate depletion will also lead to muscle cramps. Carbohydrates are the primary fuel used during exercise. There is a finite amount of carbohydrate stored as glycogen in our muscles to provide the energy to exercise. Once that store of glycogen has been exhausted, we are at high risk for muscle cramps. The muscle requires carbohydrate (or energy) to contract; it also needs energy to relax. When there isn’t adequate fuel circulating yet we continue to exercise and contract our muscles, muscle relaxation is impaired, and the cramp occurs.

It takes about 60 to 90 minutes of exercise to deplete glycogen stores. Therefore, it is appropriate to consume carbohydrate during any activity that will last longer than 60 to 90 minutes. Even very intense exercise lasting only 45 minutes may deplete glycogen stores. Be sure to eat a carbohydrate-rich meal or snack prior to endurance or intense exercise. Plus, you will need to consume carbohydrates through food or sports products during longer duration exercise. Consuming carbohydrates appropriately is well-worth it to prevent a muscle cramp.

Follow these five steps to prevent muscle cramps:

Train appropriately.
Acclimate yourself to the environment.
Consume the right amount of fluids for your body to prevent dehydration.
Choose salty foods or sodium rich sports products before, during and after exercise.
Prevent carbohydrate depletion by consuming carbohydrates before your workout and during your workout if it is longer than 60-90 minutes.

. LEARN TO LISTEN TO YOUR BODY

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, 10 July will be our second 14 miles . The route will be a little different. See below.

Wednesday Track Session - START 6:00pm .We will do 5 x 400 (one lap), 200m cool down between each; after the 400’s, do 4 x 100 Sprints with 15 seconds recovery 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!! The route this week will encompass more of the Ben Moore Memorial Half Marathon. Normal Start point out to the South Haven intersection. à Turn LEFT à Take the first RIGHT onto Mastline Drive, follow it all the way around back to South Haven à South Haven to the 2 MILE STOP à Rt 450 à RIGHT onto St Stephans’àRIGHT onto Chesterfield to the 6 MILE STOP àLEFT onto Hawkins à 1.5 miles then RIGHT onto Crownsville Rd à and back to the 2 MILE STOP à and back to Truman for right at 14 miles – nice scenery, shade, and a few more hills J Here is a map of the route!

http://www.gmap-pedometer.com/?r=3861612

Sunday Trail Run – The trails are perfect.. 8:00am or 9:00am Start time, but let everyone if you want to set something up. Thanks to Myles, Gaye, Joe, Sasha, and Amy for ‘mentoring’ the Naval Academy Cross Country Summer Camp for their AHS Trails introduction run. We had 120, 12 to 15 year old XC campers. Everyone had a good time – and got an appreciation for ‘single-track’ trail running J

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:

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

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 sometimes bitter fruits of the JOURNEY will make reaching the FINISH LINE all the more sweeter - I guarantee :-)