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