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Title and summary Date/time
401
Greetings Summer/Fall Runners; Week #4
Well, last Saturdays 11 mile run was fairly pleasant – if you got it done before noon that is. Last year, this run was done in the rain. You all did well! I can't say that we won't have any more like that, but at least you will be prepared. That ...
Jun 16, 2010
7:32:00 AM
402
Greetings Summer/Fall Runners; Week #2
Another great day for Saturdays run; 71 degrees, 44% humidity, but more HHHH (Hot, Humid, Hazy, Hilly) days are coming. About 15 of us will be doing the NORTH FACE 50k on Saturday so send us positive energy our way J If you don’t already, start ...
Jun 1, 2010
10:31:00 AM
403
Greetings Summer/Fall Runners; Week #1 Kick-Off
We start our Fall marathon “adventure&rdq...
May 19, 2010
4:47:00 PM
404
Greetings Winter/Spring Runners; Week #22
I think the main aspect of this past weekend was the wind. The temps were not bad and the rain was ‘scattered&rsq...
May 11, 2010
11:00:00 AM
405
Greetings Winter/Spring Runners; Week #21
Greetings Winter/Spring Runners; Week #21 Another GREAT running weekend! There was a large turnout for Truman; starting at various times from 5am to 8am. When we start the Schedule in a couple of weeks, I will include a specific route. Until then, ...
May 3, 2010
3:59:00 PM
406
Greetings Winter/Spring Runners; Week #20
Wednesday Track Session - START 6:00pm.Most everyone is ready to resume Build or Maintenance runs. Except those heading to NASHVILLE; do 8 x 100, 90% with 10sec Rest. Short but TOUGH J. Do one mile Warm Up and one mile Cool Down. During the Warm up ...
Apr 27, 2010
8:46:00 AM
407
Greetings Winter/Spring Runners; Week #19
Wednesday Track Session - START 6:00pm.Most everyone is ready to resume Build or Maintenance runs. Except those heading to NASHVILLE; let’s do 2 x 400, 2 x 800, 2 x 400 at 85% with one mile Warm Up and one mile Cool Down. During the Warm up ...
Apr 20, 2010
10:29:00 PM
408
Greetings Winter/Spring Runners; Week #18
Wednesday Track Session - START 6:00pm.Most everyone is ready to resume Build or Maintenance runs. Except for those heading to BOSTON or NASHVILLE, it is time to do some one mile repeats. 3 x 1 mile at 85% with one mile Warm Up and one mile Cool ...
Apr 13, 2010
7:52:00 AM
409
Greetings Winter/Spring Runners; Week #17
Sorry for the lateness of this week’s Update :-) We got back from Newport Beach, CA late Tuesday. I had every intention of getting the Updates out but the jetlag was too much. The cruise to Ensenada with my son and daughter-in-law was very ...
Apr 8, 2010
8:07:00 AM
410
Greetings Winter/Spring Runners; Week #16
Wednesday Track Session - START 6:00pm.Most everyone is about ready to resume Build or Maintenance runs. A good workout will be to do: 5 x 800 at 70% w/one lap jog recovery (Half Marathoners do 4) + 3 x 100 (All out w/20 sec recovery). Saturday ...
Mar 30, 2010
7:25:00 PM
411
Greetings Winter/Spring Runners; Week #15
Wednesday Track Session - START 6:00pm.If you are recovering from HAT 50k or NATIONS do some easy intervals, do: 4 x 400 at 70% w/one lap jog recovery (Half Marathoners do 2) + 5 x 100 (All out w/20 sec recovery). Saturday Run –***START ...
Mar 22, 2010
7:22:00 PM
412
Greetings Winter/Spring Runners; Week #14
Wednesday Track Session - START 6:00pm.If you are not tapering for a race this weekend and have a place to do intervals, do: 4 x 400 at 90% w/one lap jog recovery (Half Marathoners do 2) + 5 x 100 (All out w/20 sec recovery). Otherwise plan on ...
Mar 17, 2010
1:27:00 PM
413
Greetings Winter/Spring Runners; Week #13
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 ...
Mar 9, 2010
3:57:00 PM
414
Greetings Winter/Spring Runners; Week #12 - Special Notice
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 ...
Mar 3, 2010
11:44:00 AM
415
Greetings Winter/Spring Runners; Week #12
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 ...
Mar 3, 2010
11:42:00 AM
416
Greetings Winter/Spring Runners; Week #10
Wednesday Track Session - START 6:00pm.If you have a place to do intervals, do: 6 x 800 at 80% w/ one lap jog recovery + 4 x 100 (All out w/20 sec recovery). Otherwise plan on doing your speed session on the treadmill or on a clear residential road. ...
Feb 17, 2010
11:19:00 AM
417
Greetings Winter/Spring Runners; Week #9
I hope everyone is getting up close and familiar with their treadmill. I ventured out a couple of times – great high knee lift workout. The main roads and some of the side roads are getting cleared but have little or no shoulder for a runner to ...
Feb 10, 2010
3:07:00 PM
418
Greetings Winter/Spring Runners; Week #8
It looks like the brunt of the coming storm –however intense that might or might not be – will be right in the middle of our Saturday morning Truman run. The NERVE of Mother Nature!! Anyway, personally, I am looking at trying out my new ...
Feb 5, 2010
4:19:00 PM
419
Greetings Winter/Spring Runners; Week #8
Wow! What a turnaround from last Saturday. We started our Patapsco trail run at 8am, 18degrees but bearable. Light snow started about 6 miles in, gaggles of deer crossing our path, finished the 13 miles with 1 1/2 inches of snow on the ground but not ...
Feb 2, 2010
11:14:00 AM
420
Coach Ron selected for 2009 Maryland Fitness Council Physical Activity Excellence Award.
Coach Ron has been selected for the 2009 Maryland Fitness Council Physical Activity Excellence Award.
Feb 2, 2010
11:01:00 AM

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