Bluepoint Race Management - Training News category

Greetings Winter/Spring Runners; Week #13

Tue, 09 Mar 2010 20:57:00 GMT

Wednesday Track Session - START 6:00pm .If you have a place to do intervals, do: 4 x 800 at 80% w/one lap jog recovery (Half Marathoners do 2) + 5 x 100 (All out w/20 sec recovery). Otherwise plan on doing your speed session on the treadmill or on a clear residential road. It may be easier to use time instead of distance as the measure. Do 4(2) x 3:30/4:00 min (i.e. 60 sec faster than marathon target time, e.g. 4 hrs = 4min 800’s = 3:00 min/.25 miles) Z4(80%)with 1:30 min recovery, then 5 x 100 at Z5 with :20 sec recovery.

Saturday Run – ***START AT 7:00am. **** This Saturday is scheduled for a 10 mile run– easy; 6 miles for the Half marathoners with the last 3 miles at Z4 (80%). The Port A Pot at Truman is clear.

Sunday Trail Run – Dennis Meyer reported that the AHS trails are cleared and someone has moved the downed trees – so – go for it.

Greetings Winter/Spring Runners; Week #12 - Special Notice

Wed, 03 Mar 2010 16:44:00 GMT

Spirit of the Marathon is the first film to capture the story, drama and ultimate essence of the legendary 26.2 mile running event. Filmed globally in North America, Europe, Africa and Asia, the movie brings together a diverse cast of amateur athletes and marathon luminaries.

Greetings Winter/Spring Runners; Week #12

Wed, 03 Mar 2010 16:42:00 GMT

CONGRATULATIONS to our own Lara Mish who was honored as the ULTRA RUNNER OF THE YEAR at the Annual Annapolis Striders banquet. Well deserved, Lara!!

Wednesday Track Session - START 6:00pm .If you have a place to do intervals, do: 8 x 800 at 80% w/one lap jog recovery (Half Marathoners do 6) + 5 x 100 (All out w/20 sec recovery). Otherwise plan on doing your speed session on the treadmill or on a clear residential road. It may be easier to use time instead of distance as the measure. Do 8(5) x 3:30/4:00 min (i.e. 60 sec faster than marathon target time, e.g. 4 hrs = 4min 800’s = 3:00 min/.25 miles) Z4(80%)with 1:30 min recovery, then 5 x 100 at Z5 with :20 sec recovery.

Saturday Run – ***START AT 7:00am. **** This Saturday is scheduled for a 18 mile run– easy; 8 miles for the Half marathoners with the last 3 miles at Z4 (80%). The Port A Pot at Truman is clear.

Sunday Trail Run – Still looks doubtful at this point but there are clear spots. I will try to check it out this week.