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
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