Everyone,
As of December 2010 Leon Bloom's new address
619 Admiral Dr #202
Annapolis MD 21401
Cell is the same 410-980-5441
Hope to hear from you soon.
Thanks
Leon
Monday, December 13, 2010
Friday, January 11, 2008
Tuesday, January 8, 2008
Monday, January 7, 2008
Monday, July 2, 2007
Ten Mile BLUE and GOLD Training Group - Wk#3
Greetings BLUE and GOLD TEN Mile Training Group - Wk#3;
This past Saturday, 30 June was a tough day, 64 to 82deg, 77% humidity; everyone looked a little haggard coming back up Papa Bear hill, but that is to be expected for your first HHHH day. Good Job. You all did a good job keeping the water stop clean. Keep up the good work.
Next Saturday, 7 July, will be another 6 mile run out to the 3 Mile Mark for both groups.
Remember, John Curley will have the Strider Merchandise this Saturday so bring your cash or checkbook; no credit cards. I am still working to juggle the Guest Speaker. If you have a particular topic you would like to hear about; let me know.
You are all starting to feel your body getting stronger on your runs. Resist the temptation to 'test' your new found speed and strength by blasting a few runs. Now is NOT the time to get injured. Some of you are asking if the weekly mileage is enough, that you feel you can do more - do so at your own risk. There is a reason our program is spaced as it is and that is to gradually increase your mileage while allowing sufficient time for your body to adjust to the increased volume of training. REMEMBER, it is not the runs that make you stronger; it is the recovery time between. The runs are used to break down your muscles-literally. As you get stronger, you will find you will recover quicker, and be able to go into your next workout sooner and harder - but NOT YET. Something that distance runners (being mostly Type A personalities) are not good at but is VITAL to their success is PATIENCE.
As you push a mile or three farther on each long run, you push forward your endurance limit. It's important to go slowly on each of these (at least 1 1/2, 2 minutes per mile slower than you could run that distance on that day) to make it easy for your muscles to extend their current endurance limit. When it's really hot and humid, for example, you'll need to run two and a half or three minutes per mile slower A lot of you have asked about where you can get Succeed salt/potassium supplements to replace electrolytes lost through sweat. Go to
http://www.ultrafit-endurance.com/ultrafit/succeedcaps.html
We will have our TRACK WORKOUT this Thursday.
BLUE group will be doing a 2 mile warm up + 10 reps of 200 (1/2lap) harder than your 800's, Zone 5GOLD group will be doing 3 reps of 1200 (3 laps; about 5+ min)
When you read the schedule and it says 6 x 1 Z4, that means 6 reps of 1 minute duration at Zone 4 - hard but not too hard. I did it that way so if you were not able to get to the track you could still do your repeats based on time. At the track, this would be a 400 (1 lap) session.
Some of you have asked about the Sunday Optional workout or Trail Run. After a hard Saturday run, the best thing you can do it rest/recover. However, if REALLY want to get in a little extra work, trail runs are the best way to do it. There is a nice 5 mile loop behind Annapolis High School. Remind me Thursday and Saturday and I will see how many are interested in doing it. You can do it on your own but if enough of the group are interested, I will lead a run on Sunday.
"Life Is Not A Rehearsal;"
Stay Healthy;
Ron Bowman
There is nothing more difficult to take in hand,
more perilous to conduct,
or more uncertain in its success
than to take the lead in the introduction of a
new order of things....but nothing is more thrilling.
Niccolo Machiavelli
To stop receiving these mailings please go to the following URL:
http://www.active.com/unsubscribe.cfm?email=leon@leonbloom.com&h=8B644FB12143DAA7793D9D8C12E4B766
Wednesday, June 27, 2007
Wk#2
Greetings Ten Mile Training Group- Wk#2;
Our Thursday AHS Track Blue Group session was delayed a little by the cloud burst but we got'er done. Everyone is doing great. After a couple more sessions, you will have a much better "feel" for what your Zone 4 pace should be. -breathing hard but not tongue dragging. Your Weekday 'homework' sessions should not be quite as hard as the track sessions but a little harder than the longer Saturday sessions.
This coming Thursday, 28th, the Blue Group will do 3 x 800's. Although the Gold Group does not officially start until Saturday, you are welcome to join the Blue Group for your track session.
Start keeping track of each of your track repeats - NOT to try to do them faster but to keep them CONSISTENT and to gage what your time is against your perceived exertion level; i.e. "Hmmm, that 800 was 1:35 and I was wobbly and felt like someone was sitting on my chest when I finished - maybe I did it a little too hard" If you are not used to wearing a watch, I recommend you get one. There is no reason to think you will turn into one of those runners slaved to their watch, and loose the sense of freedom of just running for tht running. Treat it like a tool. Sometimes you need a tool and sometimes you don't.
We plan to use the Chip Timing system to facilitate this idea. We don't have enough chips for everyone yet but we can rotate the ones we do have to give everyone the great feedback electronic timing can give. Anyone who has their own chip (yellow one) are encouraged to bring it. The results will be sent to after the session to be used as a comparison over time. We will also try to continue to use it for the Saturday runs. I have included last weeks chip times below.
Great conditions for the Saturday run, 60 degrees, 44% humidity at the start, but more HHHH (Hot, Humid, Hazy, Hilly) days are coming. We had a good Session to hear Andres from GOTTARUN talk about the importance of getting right shoe fit. Even if your running shoes are relatively new, I would recommend at least going in to see Andre, or Scott at Fleet Feet, for a gait analysis and discussion on what type shoe should be best for you, and what your running style might indicate for you to watch out for. It is a good practice to have two pairs of shoes; one (with the most mileage on them) for weekday runs, and one pair for the Saturday long runs. As the mileage gets to about 400 miles, shift the Saturday pair to weekdays and start a new pair for the long runs.
-After the run, a few of our group told me they were getting some soreness in the outside of the knee that they had not had before. This could be because you are doing longer runs on asphalt road with a slight camber (slope) to it which puts an unbalanced stress to the IT (ilio-tibial) band that extends from the hip to just below the knee. With extend use, this band can get irritated as it rubs across the knee. If you start noticing pain in the knee, try staying on the flatter part of the road and alternating the side of the road you run on when possible and safe. Ice the area soon and often after your run and take an anti-inflammatory to help out. If the pain continues, get more advice.
-Next Saturday 30 June run will be a 1/2 mile further out; west on Rt 450 to the 2 1/2. This will be the first Saturday run for the Gold Group so there will be more opportunity to meet others.
-Marty and Scot Broerman from FLEET FEET Annapolis will be our Guest Speakers on Techical Apparel.
How did the 7:30 am Start work? I am looking for some feedback so we can settle into a routine that works for most of the groups. Of course, you can start whenever you like. In fact some in past groups started early so they would be finished at the same time as the majority of the group. Others like/have to start later.
*****This Saturday we will START AT 6:30 am *******
We will try something different and meet at SQUISITO'S, on Riva Road. It is just across the intersection of Riva Rd and Truman Parkway, in the small mall next to the CVS. The owner has agreed to let us us the patio to gather. He also is willing to open early so we can get coffee and other beverages.
-Remember significant rest is as important as the stress components of the program. It's actually during the rest days from running that your muscles rebuild stronger and make adaptations for greater efficiency. Only if you back off enough from the stress will the muscles recover enough to prevent injury or lingering tiredness.
PAY NO ATTENTION TO THE ORDER OF FINISH. This was NOT A RACE. It was intended to give you a benchmark for your running. Whether you wear a watch or not, this can help you as you progress. Keep the times for your training runs and compare them over the program. Compare the pace against the pace of your weekday tempo, and hill runs; AND for the track session when we start them.
Remember, these times include the time spent at your Water Stops. I make it a habit of hitting my watch Lap at each mile and at the Water Stops. After the run I scroll through my laps to see how my time per mile stayed consistent, or not. I subtract the time at the Water Stops which gives me my actual running time. Then I divide that time by the miles run to get my running pace. THAT is the pace you need to focus on. The times below should gradually come down as you get stronger and you learn to spend less time at the water stops.
Good job everyone!!
Truman Training Run
June 22, 2007
Place NAME AGE chip time gun time Diff Pace Sex chip ID
Results By Annapolis Striders Scoring Team.
NAME AGE CHIP Time GUN Time Diff
1 Paula Carrigan 41 1:30:07.30 1:31:11.55 01:04.25
Pace Chip ID
8:12/M F CA59085
2 Michael Nagro 33 1:33:49.95 1:33:49.95 8:32/M M CC87938
3 Jeff Vergiens 43 1:41:24.00 1:41:49.55 00:25.55 9:13/M M CD92733
4 Bruce Empey 51 1:43:47.20 1:44:50.45 01:03.25 9:26/M M CD79963
5 Cathy Ceney 45 1:44:11.10 1:45:08.45 00:57.35 9:28/M F CF05496
6 Penny Cussy 34 1:44:22.60 1:45:21.85 00:59.25 9:29/M F CD89180
7 Sarah Judd 42 1:44:24.00 1:45:20.75 00:56.75 9:29/M F CA32318
8 Henry Schut 38 1:49:46.50 1:50:44.70 00:58.20 9:59/M M CE87234
9 Jennifer Cameron 32 1:53:19.15 1:54:19.30 01:00.15 10:18/M F CA62357
10 Betsy Smidinger 43 2:02:06.50 2:03:05.05 00:58.55 11:06/M F CB40339
11 Ronald Bowman 57 2:11:19.40 2:12:18.40 00:59.00 11:56/M M CG77055
12 Jen Dorr 34 2:40:47.00 2:41:49.25 01:02.25 14:37/M F CF05575
"Only those who test the distance will know how far they can go."
Stay Healthy;
Ron
Our Thursday AHS Track Blue Group session was delayed a little by the cloud burst but we got'er done. Everyone is doing great. After a couple more sessions, you will have a much better "feel" for what your Zone 4 pace should be. -breathing hard but not tongue dragging. Your Weekday 'homework' sessions should not be quite as hard as the track sessions but a little harder than the longer Saturday sessions.
This coming Thursday, 28th, the Blue Group will do 3 x 800's. Although the Gold Group does not officially start until Saturday, you are welcome to join the Blue Group for your track session.
Start keeping track of each of your track repeats - NOT to try to do them faster but to keep them CONSISTENT and to gage what your time is against your perceived exertion level; i.e. "Hmmm, that 800 was 1:35 and I was wobbly and felt like someone was sitting on my chest when I finished - maybe I did it a little too hard" If you are not used to wearing a watch, I recommend you get one. There is no reason to think you will turn into one of those runners slaved to their watch, and loose the sense of freedom of just running for tht running. Treat it like a tool. Sometimes you need a tool and sometimes you don't.
We plan to use the Chip Timing system to facilitate this idea. We don't have enough chips for everyone yet but we can rotate the ones we do have to give everyone the great feedback electronic timing can give. Anyone who has their own chip (yellow one) are encouraged to bring it. The results will be sent to after the session to be used as a comparison over time. We will also try to continue to use it for the Saturday runs. I have included last weeks chip times below.
Great conditions for the Saturday run, 60 degrees, 44% humidity at the start, but more HHHH (Hot, Humid, Hazy, Hilly) days are coming. We had a good Session to hear Andres from GOTTARUN talk about the importance of getting right shoe fit. Even if your running shoes are relatively new, I would recommend at least going in to see Andre, or Scott at Fleet Feet, for a gait analysis and discussion on what type shoe should be best for you, and what your running style might indicate for you to watch out for. It is a good practice to have two pairs of shoes; one (with the most mileage on them) for weekday runs, and one pair for the Saturday long runs. As the mileage gets to about 400 miles, shift the Saturday pair to weekdays and start a new pair for the long runs.
-After the run, a few of our group told me they were getting some soreness in the outside of the knee that they had not had before. This could be because you are doing longer runs on asphalt road with a slight camber (slope) to it which puts an unbalanced stress to the IT (ilio-tibial) band that extends from the hip to just below the knee. With extend use, this band can get irritated as it rubs across the knee. If you start noticing pain in the knee, try staying on the flatter part of the road and alternating the side of the road you run on when possible and safe. Ice the area soon and often after your run and take an anti-inflammatory to help out. If the pain continues, get more advice.
-Next Saturday 30 June run will be a 1/2 mile further out; west on Rt 450 to the 2 1/2. This will be the first Saturday run for the Gold Group so there will be more opportunity to meet others.
-Marty and Scot Broerman from FLEET FEET Annapolis will be our Guest Speakers on Techical Apparel.
How did the 7:30 am Start work? I am looking for some feedback so we can settle into a routine that works for most of the groups. Of course, you can start whenever you like. In fact some in past groups started early so they would be finished at the same time as the majority of the group. Others like/have to start later.
*****This Saturday we will START AT 6:30 am *******
We will try something different and meet at SQUISITO'S, on Riva Road. It is just across the intersection of Riva Rd and Truman Parkway, in the small mall next to the CVS. The owner has agreed to let us us the patio to gather. He also is willing to open early so we can get coffee and other beverages.
-Remember significant rest is as important as the stress components of the program. It's actually during the rest days from running that your muscles rebuild stronger and make adaptations for greater efficiency. Only if you back off enough from the stress will the muscles recover enough to prevent injury or lingering tiredness.
PAY NO ATTENTION TO THE ORDER OF FINISH. This was NOT A RACE. It was intended to give you a benchmark for your running. Whether you wear a watch or not, this can help you as you progress. Keep the times for your training runs and compare them over the program. Compare the pace against the pace of your weekday tempo, and hill runs; AND for the track session when we start them.
Remember, these times include the time spent at your Water Stops. I make it a habit of hitting my watch Lap at each mile and at the Water Stops. After the run I scroll through my laps to see how my time per mile stayed consistent, or not. I subtract the time at the Water Stops which gives me my actual running time. Then I divide that time by the miles run to get my running pace. THAT is the pace you need to focus on. The times below should gradually come down as you get stronger and you learn to spend less time at the water stops.
Good job everyone!!
Truman Training Run
June 22, 2007
Place NAME AGE chip time gun time Diff Pace Sex chip ID
Results By Annapolis Striders Scoring Team.
NAME AGE CHIP Time GUN Time Diff
1 Paula Carrigan 41 1:30:07.30 1:31:11.55 01:04.25
Pace Chip ID
8:12/M F CA59085
2 Michael Nagro 33 1:33:49.95 1:33:49.95 8:32/M M CC87938
3 Jeff Vergiens 43 1:41:24.00 1:41:49.55 00:25.55 9:13/M M CD92733
4 Bruce Empey 51 1:43:47.20 1:44:50.45 01:03.25 9:26/M M CD79963
5 Cathy Ceney 45 1:44:11.10 1:45:08.45 00:57.35 9:28/M F CF05496
6 Penny Cussy 34 1:44:22.60 1:45:21.85 00:59.25 9:29/M F CD89180
7 Sarah Judd 42 1:44:24.00 1:45:20.75 00:56.75 9:29/M F CA32318
8 Henry Schut 38 1:49:46.50 1:50:44.70 00:58.20 9:59/M M CE87234
9 Jennifer Cameron 32 1:53:19.15 1:54:19.30 01:00.15 10:18/M F CA62357
10 Betsy Smidinger 43 2:02:06.50 2:03:05.05 00:58.55 11:06/M F CB40339
11 Ronald Bowman 57 2:11:19.40 2:12:18.40 00:59.00 11:56/M M CG77055
12 Jen Dorr 34 2:40:47.00 2:41:49.25 01:02.25 14:37/M F CF05575
"Only those who test the distance will know how far they can go."
Stay Healthy;
Ron
Subscribe to:
Posts (Atom)
