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31 May Workout 4, 6.1.06, NEW LOCATIONNew location, new workout.
Starbucks/Einstein: Connecticut Ave @ Jones Mill. 1/2 mile south of Ct Ave exit. 1 mile north of Ct Ave & East West Highway for those coming from town.
I can pick people up from the Silver Spring metro if you call me by 5:00pm. Can anyone pickup from Rockville Metro?
We'll have a flat 2 mile run out and back to the base of the temple hill. Easy out 1 mile on Capital Crescent, harder for the next mile, but we're staying together in our groups. 1 repeat for beginners, 2 repeats for intermediate. Return with 1/2 mile recovery, 1 mile harder, 1/2 mile recovery. Cool down & stretching
If you're feeling tired or sore skip the repeats and get in the 4 mile run
Happy Running
29 May Equipment Seminar: RnJ SportsWhat do I wear, how do I pick pair of shoes, what's the best runners watch? These questions and more were answered by the staff of RnJ Sports in Bethesda. Store Manager Alicia Beardsly led a discussion on running shoes, socks and apparal while her colleague led the women runners through the ins and outs of their apparal issues as well as watches, heart rate monitors and other high tech gadgets. Please read Chapters 2 and 3 of the training manual: http://www.marathoncharitypartners.org/Training-Manual.htm for more information. Also, please visit the RNJ website http://rnjsports.com/ for their product listing. Happy Running, MCP Run #4, 5.27.06, Capital Crescent/BethesdaFabulous turnout! We had over 50 runners from Asha, AIMS India, AID and Run for Kids coached by Nick Panebianco, Jay Wind, John Steitz and me. The Asha organizers, Kirk and Ashwin along with volunteer extrordinaire did a great job with a post run spread to rival a fancy Sunday Brunch. Marathoners ran six mile on the Capital Crescent while Half Marathoners are upto 4 miles already. The runners were blessed with bright skies yet shielded by the tree cover on the trail. Mona Seghal capped off the run with her Yoga for Runners series to put our muscles back in order. Happy running, Ram 23 May Workout 3, May 25the week 2 workout had a lot of surprises: good weather, best turnout in 2 years, every runner passed on the shortcuts, we had a ringer, a little speedster and best of all, no one threw bricks at my car because they worked too hard! With all that going for us, Andy Palanis of AIM India brought icy juice pops for the gang.
Same workout as week 2, but those who are ready can do one repeat of the Temple hill.
Same meeting place as the last two weeks: address is under Customer Lists.
Meet at 6:30, warmup, stretch lightly in the park at 6:45, hit the road by 6:50.
Please post a comment if you can give or are in need of a ride. I need to hear by 5:30 if you need a ride from the Silver Spring metro: there are rides available from downtown or from Bethesda Metro.
Happy Running 17 May Q&A. workout tipsI've been getting the following questions from several runners: If I can't answer them firmly, at least I can spark a little debate:
1) How many days should I run?
At the minimum three, ideally four or five.
In addition to your Saturday run, I recommend beginners run Tuesdays, with a little bit of speed in the middle of the run. While most of your runs are at a comfortable pace at which you could have a conversation, try running at a faster pace at which you could not talk. The Thursday run on this blog should be a third run. If you cannot make it to the workout, find a hill on your own and follow along.
If you're not tired from Saturday - and you shouldn't be - add a short recovery run on Sunday at an easy pace
2) Can I cross train?
Yes please. But only if you can at least still run the mimimum mileage for the week. Cycling and swimming are great.Pilates and Yoga will help tremendously. Hit the gym, but keep the weight low and the reps high. On a personal note, I go kickboxing 2-3 times a week; its a lot of fun and a great workout, but I can see my running suffer a bit.
3) How fast should I run
Well every run is not equal, but the majority of your mileage is at an easy pace. Check out the training manual article "Run Like an Egyptian" at www.marathoncharitypartners.org for a nice breakdown.
Oh - if you're tired of drving around to measure your running routes: www.gmap-pedometer.com. So much easier!
Happy Running 16 May May 18 Hill Workout #2Thanks to everyone who came out in the rain for a soggy Week #1. I can't promise this week will be dry, but at least we had fun.
The workout is essentially the same as last week, just a tad bit further. The total run is a little over 4 miles, but there are two places for short cuts if you're still getting your legs.
As with last week, we're meeting at the Kensington MARC station at 6:30pm. I can give rides from the Forest Glen Metro station at 6pm. Please email or post a comment to the blog for a ride. Can anyone give rides from downtown or the Bethesda Metro station?
Happy Running 09 May Hill Workout Guidelines 5/11The first hill workout of the 2006 Marathon Charity Partnership is this coming Thursday night. As always, the focus hill is the Mormon Temple in Kensington, MD
The Competitive Runners Handbook calls hill training, "speedwork in disguise", a resistance workout that simultaneously benefits aerobic, anaerobic and muscular fitness. Hills strengthen the leg muscels to meet the specific demands of running, even when you aren't running on hills. A study at the Karlonski Institute in Stockholm found that after 12 weeks of running hill repeats on a moderately steep 400m slope, a group of runners improved running economy. This improvement will help you increase resistence to fatigue during your long runs and consequently to your marathon.
We will gather at the Kensington MARC station (Brunswick line) located at 10417 Howard Avenue, Kensington MD 20902. At 6:30pm, we will warmup and stretch lightly. starting our workout at 6:45 sharp. Beginners will run 3-4 miles on a rolling route while intermediate runners will add at least one repeat.
The route can be found by pasting the following into your address bar http://www.gmap-pedometer.com/?r=182043 Directions: Head north on Connecticut Avenue (495 exit 33, N) 1.5m N past 495. Turn right on Knowles Avenue, turn left on Howard Avenue. The MARC station is two blocks further on the left.
If you are a little late, please call me at 240-350-4075 01 May First Asha run, 4/29My first long run coincided with Asha's first run with the 2006 team. Not a pretty sight. My usual crew with Andrea,Arya, Bill, Brian, Deb, Marian and Trish went out fast to prep for Sunday's Frederick Marathon, blaming it on me! Andrea, Bill and I went out for an easy two immediately afterwards and converged with the group at Starbucks. I had just enought time to get some coffee and ran with Asha. nice and easy, boys, nice and easy. the asha run was fun, with several just getting their legs. It would seem this could be a good year with new runners and experienced runners looking to improve. stay tuned The formal part of the MCP program starts on Saturday. Read the newsletter online: http://www.marathoncharitypartners.org/news/2006-MCP-News-Issue1.htm |
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