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October 24, 2024 Issue 22
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2024 Strider Annual Awards Nominations
It’s time to start thinking about nominees for our end of year awards. The Awards committee is seeking input earlier this year in hopes of having a full complement of award winners. Here is the link for nominations.
Nominations Form and Awards Criteria.
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Down’s Park 5 Mile Run
(7th leg of the Annapolis Striders
Championship Series)
Saturday, November 2, 2024 8:30 am
John H. Down’s Memorial Park
8311 John Downs Loop
Pasadena, MD US 21122
The Down’s Park 5 Mile Run is a loop course on paved trails within John H. Down’s Memorial Park. The scenic course winds through the woods with gorgeous views of the Chesapeake Bay. The race starts and ends at the Fernwood Pavilion. Baby joggers or strollers are prohibited. No transfers or refunds.
Bib pickup on race morning is from 7:30-8:15 AM.
Race day registration is available from 7:15-8:00 AM. Race Day registration fee is $25.00 (Annapolis Striders member or non-member). You may pay by cash, check or credit card on race morning. Exact change please.
Annapolis Strider members online registration fee is discounted from $15.00 to $10.00 upon checkout.
For more information and registration
Questions or to Volunteer
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Registration is now open for the 2025 edition of the B&A Trail Marathon and Half Marathon, which will be held on Sunday, March 30, 2025.
The start and finish line is once again at Severna Park High School. We look forward to having a full field of runners for this event and we encourage you to register early.
For more information and registration
We are, of course, once again looking for volunteers to staff this race.
Sign up here to volunteer! or directly email Race Director, Tom Lyden, at tlyden@annapolisstriders.org.
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ANNAPOLIS STRIDERS RUNNER EDUCATION AND
TRAINING
Annapolis Striders membership is required to participate in these training programs. There is no fee for the training programs but you must register.
Keep an eye on this section for announcements about training programs!
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Annapolis Striders Training/Education
Update from Bob Moseley,
VP of Training and Education
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Moore’s Marines Marathon Training is now complete for this year. We had 87 runners sign up for training, with something short of that figure being our weekly tally. While a majority of the runners were actually experienced marathoners (i.e. completed at least 1 marathon), we do have about 10 folks signed up for Marine Corps Marathon this Sunday, 10/27. Good luck to those runners and anyone else with an upcoming marathon on tap.
Coaching Opportunities: We are looking for some coaches/mentors to assist with some upcoming training groups. Our 5K training program for the Valentine’s Day race will open soon and Paul Thorn is looking for some folks to help him manage the training for that group. The B&A Trail ½ Marathon program will get started right after the New Year, with registration opening in early December. I am looking for coaches/mentors to help with that group as well. If you are interested in either opportunity, send me an email at vp_training@annapolisstriders.org.
Coaching Discussion: I’d like to gauge interest in a potential coaching discussion group to explore ways to enhance our coaching approach and discuss ideas on what we can do to maximize our coaching expertise and help our members maximize their running potential. Current coaches, mentors and other interested folks are welcome to participate. Email me at the above address if interested.
Something to Think About: Endurance durability is becoming a key training target of marathon runners and other endurance athletes. Think of durability this way: It’s not your 5K time; it’s your 5K time after you have already run 20 miles. Here’s an interesting article from Amby Burfoot’s “Run Long, Run Healthy” weekly newsletter that may help you with your next marathon effort.
New Frontier In Training: Boost Your Endurance “Durability”
Endurance durability is becoming a key training target of marathon runners and other endurance athletes. Think of durability this way: It’s not your 5K time; it’s your 5K time after you have already run 20 miles.
If you can increase your pace in the final miles of a marathon or lose as little as possible, your finish time will certainly improve. This doesn’t come easy. Not when your muscle glycogen supply is slipping toward “empty,” your heart rate keeps increasing (known as “cardiac drift”), and your neuro motivation is fading.
So what can you do? Here, triathlon racer-researcher-coach Dan Plews offers a deep dive into his thinking on muscle durability. He believes, of course, that you need to do long training runs. There’s no way around that primary ingredient.
Plews then adds another intriguing wrinkle. He thinks: There’s a good chance that working at steady intensities off-the-back of high-intensity intervals improves durability – as you train your body to maintain work while also fatigued.”
He does a workout of this type himself. Here it is: “8 repeats of 1 minute of hard work, followed by 4 minutes right around the first threshold.” This should be roughly equivalent to 1-minute intervals at your 5K pace, followed by 4 minutes at your tempo pace (around half marathon) pace.
Plews expects that he and others will learn more about muscle durability quite soon. This will include studies that reveal the “best methods to improve durability.” Stay tuned.
In the meantime, remember that muscle durability is the new kid on the block after vo2 max, running economy, and lactate threshold, and it deserves your attention. It also deserves your respect. Like other physiological systems, it can’t be pursued too hard, or it will backfire. More at Endure IQ.
Just before clicking on “Publish,” I found another in-depth piece on durability (here called “resilience”) by another performance PhD, John Davis. At the end of his article, Davis offers a multi-part section on “Training To Improve Resilience.” It will add to your understanding of this important element. More at Running Writings.
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ANNAPOLIS STRIDERS BOARD MEETINGS
NEXT MEETING:
The November meeting will be moved to Tuesday, November 12th at 6:45pm at Severna Park Library. The 5th is election day, and the libraries were unavailable.
Severna Park Library
45 W McKinsey Road
Severna Park, MD 21146
The Tuesday, December 3rd meeting will be at the Severna Park Library at 6:45pm
Please remember that ALL Annapolis Striders members are welcome at our monthly Board Meetings, the first Tuesday of each month.
The meetings are a hybrid format.
Use the Zoom Link if you cannot attend in person.
Meeting ID: 945 9400 7107
Passcode: 075740
Stay tuned to the E-Streak for future meeting locations.
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Meet & Greet Your Fellow Annapolis Striders
at our Monthly Socials
Bring friends or potential new members!
Check here for future gatherings!
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TONIGHT!!
THURSDAY, OCTOBER 24TH
6:00 PM
Come join us at Oscar’s Alehouse (8026 Ritchie Highway, Pasadena, MD 21122) at 6:00 pm on Thursday, October 24th!
Please RSVP ahead of time so we can have a rough headcount.
RSVP HERE!
Oscar’s Alehouse
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AS A SERVICE TO THE COMMUNITY:
COMMUNITY RACES AND NEWS
See “For your information” above to submit a race.
Please check the provided links below for updated information about the community races, including fee structure, race details, cancellations, etc.
Once posted, community race information is
not automatically updated in the
E-Streak.
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Local Group Runs
Are you looking for a group of friendly faces to meet consistently and with which to run? Here is a consolidated list of local area group runs open to anyone interested. While most of these groups have members of the Annapolis Striders in them, this is not an endorsement by the Annapolis Striders, Inc. It’s a way to find other people to run with almost every day of the week.
If you know of a group not listed here, Please contact Tess.
Check here for the list of runs
Learning opportunity:
Wednesday, December 4th, 6:30-7:30 pm
FREE one-hour presentation on my experience “Running the Tahoe Rim Trail” at the REI in Timonium
Link to event
Lake Tahoe is well-known for its natural beauty and outdoor activities. Many runners and hikers frequent Tahoe yet are not aware of one of the most scenic and challenging trail adventures in the entire world … the 165-mile Tahoe Rim Trail. With rocky trails, rain, snow and elevation above 10,000 feet, running or hiking Tahoe’s rim is both beautiful and treacherous. More people have climbed Mt. Everest than completed the Tahoe Rim Trail!
Looking for a new running challenge, presenter Jim Hemig (Annapolis Strider member) found the TRT to be the prefect test of endurance and organizational skills. Jim will share what equipment is needed, how to breakdown the trail into segments, how to plan for hydration and weather, and the best way to schedule a TRT outing … along with photos and gear from his 165-mile journey.
This presentation will share what it takes to complete all or just part of the Tahoe Rim Trail. Whether you like running or hiking, plan to attempt the TRT someday, or just enjoy hearing about an epic test of endurance and friendships, this one-hour presentation is for you.
Training opportunity:
Rosaryville Veterans Day Trail Run Training Series
The Rosaryville Veterans Day Trail Run race committee is hosting a series of training runs to help runners get ready for the November 9th races (50K & 20K). The Rosaryville Veterans Day Final Training Run will take place on Saturday October 26th. This training run is open to all levels of runners, and they are a great way to get some training miles while getting a chance to preview the race course. You do not need to sign up for the race to join the training runs.
The training run will be held at Rosaryville State Park on Saturday, October 26th at 8:30am. The park opens at 8am, we are planning to have shoes hit the trail at 8:30am. Please plan accordingly. There is a $3.00 park entrance fee, which is paid upon entering Rosaryville State Park. There is no additional cost to participate in the training run.
The plan is run approximately 12-14mpm pace depending on weather conditions and general pace of the group. Most people will run one lap but there are some that will run two. There is not any water/nutrition out on the training so please make sure to bring water and nutrition you will need depending on which group you join.
The perimeter trail is approximately 9.5 miles long and buffed out (not technical trail) with very little elevation change (flat).
Facebook group
We hope to see you there!
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OCTOBER
RTB Fair Winds 5k/Fun Run
Saturday, October 26, 2024
Join us for our 2nd Annual 5k/Fun Run in beautiful Quiet Waters Park. The course will take you through woods and meadows on fully paved trails. Proceeds from this race will help fund academic scholarships to graduating high school seniors, college students enrolled in science programs, and camp scholarships to help children cope with traumatic loss.
The Richard T Brennan Fair Winds Memorial Foundation
For more information and registration
Greasy-Gooney 10K
Saturday, October 26, 2024 9:00 am
This one is a long way away from Anne Arundel County– it’s a good two hour drive west of Annapolis– but the Annapolis Striders’ own Karsten Brown is the longtime race director of this incredibly scenic run through the Blue Ridge foothills near Front Royal, Virginia, and he’d like to invite his fellow Striders to take part. Although the published race info doesn’t mention this, you’ll get $2 off your entry fee on Saturday morning if you mention you’re an Annapolis Striders member! Despite this secret offer, Kar freely admits that this low-key race is probably not worth the lengthy drive, but if you’re feeling adventurous, come on out anyway. Pretty foliage, mountain views, really cheap random prizes, and a fun & relaxed vibe!
For more information and registration
Marine Corps Marathon
October 27, 2024
Recognized for impeccable organization on an iconic course managed by the US Marines in Arlington, VA and the nation’s capital, the Marine Corps Marathon is one of the largest marathons in the US and the world. Known as ‘the best marathon for beginners,’ the MCM is the largest marathon in the world that doesn’t offer prize money, earning its nickname, “The People’s Marathon.”
For more information and registration
George’s Jaunt 5K
Sunday, October 27,2024
On Sunday, October 27th, Grow West and our partners invite you to lace up your shoes and join us for a scenic adventure on the beautiful GAP Trail to raise funds for two local schools! The event will start and finish at Canal Place in Downtown Cumberland and will be an amazing opportunity to join your community in the spirit of wellness. But the fun doesn’t stop there—stick around after the race to enjoy the Grow West Fall Fest, right on the Canal Place festival grounds. It promises to be a day full of fun, wellness, and community spirit that you won’t want to miss!
For more information and registration
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NOVEMBER
Bay Bridge Run
November 10, 2024
Navy-Marine Corps Stadium will not be available as a parking option in 2024 due to scheduling conflicts.
Western shore parking is available at: Annapolis Exchange Lot (ORANGE LOT), Anne Arundel Community College (GREEN LOT) or Anne Arundel Fairgrounds (PINK LOT)
Join our social team: ATC-Naptown Running Buddies
Password: ATC-Naptown2024
We currently have a social team of 40+ and everyone saves $15
Don’t forget to invite your friends to join our Social Team.
To register
Bay Bridge Race for Charity
November 10, 2024
The Bay Bridge Run is right around the corner on November 10th, and we don’t want you to miss out on this incredible opportunity to make a difference! If you haven’t signed up yet, now is the perfect time. Remember, when you register with Walk the Walk Foundation, $35 of your registration fee goes directly to supporting children in need throughout Anne Arundel County. Your participation helps provide essentials like diapers, backpacks, and holiday gifts for local kids.
Don’t delay—secure your spot today! Not only will you be part of one of the most unique runs in Maryland, but you’ll also be making a real impact in your community. Plus, you’ll enjoy perks like All Wave Access, a celebration spaghetti dinner, and a spot at the Walk the Walk Tent at the post-race party.
For more information and registration
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DECEMBER
Boundless Edventures 5K Family Run/Walk
Sunday, December 1, 2024
First Annual Family 5K run/walk to benefit Boundless Edventures
Mostly flat course with 2 gentle rolling hills around Kinder Farm Park.
Boundless Edventures mission: Using adventure therapy to help teens break through social, emotional, physical, and intellectual barriers through outdoor adventure-driven experiences that foster personal growth, social connections and life skills.
Boundless Edventures website
For more information and registration
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FEBRUARY
TRY -a -TRI
Sunday, February 2, 2025
Come try a triathlon with us!
If doing a Triathlon was on your “this is so big of a stretch for me I have to do it” list for 2025…
The Annapolis triathlon club is hosting a free triathlon clinic for beginners. Participants will swim 10 laps, 10 min on stationary bike, and a 10 min run. We will go over the basics: equipment, transition, etc.
Severna Park Racquetball & Fitness Club on February 2 from 2 to 4 pm.
Annapolis Triathlon Club Iron Crabs would love to welcome you to the multisport lifestyle. This event is open to everyone.
Annapolis Triathlon Club
For more information and registration
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