GREETINGS   MOORE'S MARINES' ***KENT ISLAND RUNNERS, and *** PENINSULA PACERS RUNNERS

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Note: If you have an article, link, tip, race accomplishment or milestone to pass on to the group, please let me know. Use Annapolis Trail Runners Facebook Group to share tips and questions directly with everyone in the group.

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'Perfect conditions' is getting to be a regular description for our runs the last few weeks - no complaining here!!  This past Saturday the Truman group run was aptly be called "medical" day by Tom Corby.  He was joined by  Dr. Bill Rogers, Dr. Tom Goodridge, Dr. Paula Corby, and Molly Sherwood(nurse).  Willie Gumula and Tom were covered from all angles had any malady befallen either of us (including gynecological). I can't imagine a more experienced medical team to be running with! 

Barb Hamilton, Leenie Madden, Beau, and I did a loop at Rosaryville trails as a last prep run before the HAT 50K this Saturday.  We had the entire park to ourselves until about 2 miles to go when the late rising moutain bikers started to show up.  It was truly sublime running in the quiet early morning, with the dew forming mosaic on the spiderwebs in the fields.

Everyone cross your fingers that the fine weather holds through Saturday.

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Saturday mornings run on the trails was pure enjoyment.  It was one of those runs you think of when someone asks you "why do you to this".  Another episode of 'nothing I would have rather been doing, no one I would rather have been doing it with".

 I have always worn a watch (and now a GPS) on runs. In my early years it was, being a little anal, so I could meticulously watch my pace.  Later, it became more as data collection to review after the run, and to compare with previous run - near and long ago.  Now it is more for quick confirmation of pace versus effort - and to keep the history going.

   One aspect of wearing a watch (and using it) that we don't often think of or get to use it for is to bring us back to reality.  On those occasions when our training has been going well, we have put in the long winter runs and dragged ourselves out for track session; that we start to get that elusive feeling of invulnerability that comes with fitness.

THAT is a dangerous time, my friends!  When combined with beautiful weather, it has spelled disaster for many a runner.  You may recall a 'caution' I envoke - "too far, too fast, too soon".  That does not only apply to the early stages of training - but also to the later stages.  AS we get stronger we want to test our new strength, push the envelope, lower that time for our training route - or, (as happened to me this Saturday) we get caught up in the beauty of the trail and joy of effortless running, and you look down at your watch as see sub-8:30 min/mile - Not bad, except when a good tempo/taper pace before a 50k should be about 10:30-ish!

When the temperatures get warmer, the layers of running clothes comes off and the 'booty' shorts come out, should be a time for caution.  Keep reminding yourself of you long term goal.  Go back and review your training plan (you DO have a Plan, right?) to keep things in perspective.

When temperatures rise and the birds begin chirping, we get inspired to resume our warm-weather activities. For runners, that means the start of spring training.

Creating a seasonal race schedule and planning your running goals is exciting, but it's especially important to make injury prevention a top priority. If you spent more time in your slippers than your running shoes during winter, remember these three words: Take it slowly.

Step 1: Improve Technique

Take the first six weeks of training to work on technique. For starters, practice leaning slightly forward from your ankles, landing midfoot, and engaging your core muscles. On every run, pick two Form Focuses from the Chi Running book or DVD to work on, and practice each focus with as much precision as possible. Do Form Intervals to instill the technique in your body. 

Step 2: Increase Distance

Increase your mileage slowly so your body can adapt to longer distances. Don't increase your total weekly mileage by more than 10 percent per week, and remember to refuel and rehydrate more often on your longer runs.

Step 3: Gain Speed

Speed will come easily if you lay a good aerobic base first. For the first six weeks of training, never run faster than your maximum aerobic heart rate. This will build your aerobic capacity so that when/if you add speed workouts to your training, your body will be able to easily handle the increased oxygen demand.

Running faster than your maximum aerobic heart rate actually inhibits the production of capillary beds in the lining of your lungs and in your muscles, so resist the temptation to run speedy workouts at first.

While a heart rate monitor will give you the most accurate reading, here's how to roughly calculate your heart rate on your own:

Go out for a run and, after a good warm-up, take your pulse (at your wrist or at your carotid artery on your neck) by counting your heart rate for 15 seconds and multiplying by four. This will give you your current heart rate.

To determine your maximum aerobic heart rate, follow this simple "180 Formula" created by running coach Phil Maffetone:

• Subtract your age from 180.
• If you are recovering from a major illness, surgery or on any medication, subtract 10.
• If you have not exercised before, or have been injured, regressing in your running, often get colds, or you have allergies, subtract five.
• If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract zero.
• If you have been exercising for more than two years without any problems, making progress in competition without injury, add five.

If you let your heart rate get close to, but does not exceed, your maximum aerobic heart rate, you'll find that your speed will gradually increase, but your effort level will remain the same. You'll be able to run longer distances faster and without pain or injury. That's quality Spring training.