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September 12, 2024 Issue 19
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Webmaster & IT Volunteers needed
The club needs volunteers to maintain the club website and provide IT support. These volunteers will be able to direct the future online presence of the club and provide technical support and strategy to our board, race directors, and coaches.
Ideally a person who would like to take over these roles has experience with:
- WordPress (or other content management systems) and web technologies.
- Experience managing a web server.
- Google Workspace.
- Runsignup.com
- Or a desire to learn any of the above.
Anyone interested, please email webmaster@annapolisstriders.org.
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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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Help Wanted – Race Director –
Eternal Winter 6-Hour Run
I wanted all Annapolis Striders to be aware of an opportunity for a rewarding position within the Annapolis Striders organization. John Curley, who has served admirably as Race Director for the Eternal Winter 6-Hour Run, has elected to step down from that position. Hence, an opportunity now exists for the right person to attempt to fill John’s shoes.
The ideal candidate is an Annapolis Strider who has run this event, or its sister event, the Endless Summer 6-Hour run, and would now like to take the lead in continuing to make this event a truly great way to spend a Sunday in January. No prior race director experience is needed. I’m sure that John would be willing to give his successor a full briefing on what the job requires. Interested Striders should email Tom Lyden at toml@annapolisstriders.com, or call or text (240) 726-0207. Please act promptly, because I know that I will be deluged with applications.
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Metric Marathon
Sunday, October 6, 2024
6th leg of the Annapolis Striders
Championship Series
Registration is OPEN! The Metric is a beautiful and challenging run through south Anne Arundel county. It is an excellent opportunity to check your readiness for the fall running season. The race will be held at Southern High School, starting at 8:00 am. Race day registration will be available. Race day registration will be $25.00 for all runners.
Any questions can be sent to metricmaration@annapolisstriders.org.
The Metric Marathon is looking for a lead biker. interested bikers should contact: will@annapolisstriders.org.
For more information and registration
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Down’s Park 5 Mile Run
(7th leg of the Annapolis Striders Championship Series) registration
is NOW OPEN.
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 $20.00 (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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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 continues this week. Currently, we have 87 runners signed up for training. This week, we’ll be rolling out for a 20-miler. If you need some company for your long run, come join us on Saturday, 9/14 at 6:30 AM at Severna Park High; we meet at the back of the school.
For those interested in some organized speed work, Lee Crumbaugh hosts a weekly session on Tuesday evenings at 6:30 pm on Bates Track behind Maryland Hall. Anyone who is interested can show up, warmed up. The workouts are posted on Facebook on the Tuesday Night Track Workout (TNTW) page. If you have any questions, email Lee at leepublish@gmail.com.
Something to Think About: When it comes to adding speedwork to your training program, there are tons of different opinions out there, which can range from the simple to the very complex. For those who prefer the simple but effective approach, here’s something from the sports endurance newsletter “Six Minute Mile” (https://www.sixminutemile.com). Try the 4×4 workout to improve heart health: As we mentioned earlier in this issue, some Norwegian athletes aren’t too fond of cross training, but they sure do love simple and effective track workouts. When it comes to improving VO2 max, many experts recommend learning: “How to do a Norwegian 4×4 Workout (and Whether It’s Worth the Hype).” No, that’s not the name for an all terrain vehicle from Scandinavia. Rather, it’s a workout formula that prescribes 4 intervals of running, 4 minutes each. Sounds easy enough, right? Well, the aim is to run each interval near your maximum intensity, landing as high as 95% of your maximum heart rate at the end of each interval. From there, you get a 3 minute rest of light jogging before doing it all over again another three times. Done right, this workout will be a serious challenge, but with that comes major improvements in your VO2 max, which, BTW, Dr. Rhonda Patrick says is the single best biomarker to predict longevity: “This Workout Adds Years To Your Life – Dr Rhonda Patrick.” In that interview, Rhonda backs up the efficacy of the Norwegian 4×4, but if you want some further reading, you can check out the details of the study she cites here: “Proper exercise can reverse damage from heart aging.” Researchers at the Institute for Exercise and Environmental Medicine looked at participants who were instructed to take on a weekly exercise regimen for two years. A weekly 4×4 workout was part of the process, and over time, researchers found that they experienced a 25% improvement in elasticity of the left ventricular muscle of the heart, improving cardiovascular efficiency and lowering the risk of heart failure.
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Moore’s Marines Marathon Training
Saturday, June 29th to Sunday, October 27th, 2024
t June 29 – Sun October 27, 2024
If you’d like to participate in the program, please see
For more information and registration to sign up. There is some additional information on the website that provides some details into the program and once sign up begins, I will send out more details on the actual training plan. Of note, there will also be a Facebook page for the training group that will open on or about June 3 and once you’ve formally signed up, you will get access to that page. We’ll use FB to send announcements, ask questions (and answer them), and provide some training tips for aspiring and experienced marathoners. Looking forward to getting ready for the fall! Bob Moseley.
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ANNAPOLIS STRIDERS BOARD MEETINGS
NEXT MEETING:
TUESDAY, October 1st, 2024
6:45pm (earlier start time)
Severna Park Library
45 W McKinsey Road
Severna Park, MD 21146
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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Join us for our next social on Saturday, September 28th at the Navy-Marine Corps Memorial Stadium at 7am for a run, followed by coffee and bagels at Naval Bagels (~7:45 am). All are welcome and encouraged to attend!
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AS A SERVICE TO THE COMMUNITY:
COMMUNITY RACES AND NEWS
See “quick links” 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 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
Training opportunity:
Rosaryville Veterans Day Trail Run Training Series
Rosaryville Veterans Day 50K/20K Training Run #2 on 9/21.
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 training runs are 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, September 21st 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 to break into two groups. The first group will do the entire 9.5-mile loop. The second group will run approximately 6.5 miles (start at the parking lot then run to road crossing near the Mt. Airy Mansion and use a mix of dirt and paved roads to return to the parking lot where we started). Both groups will run approximately 12-14mpm pace depending on weather conditions and general pace of the group. 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. After the run we will have some cold water to hand out and hang out for a bit.
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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SEPTEMBER
Ironman Maryland- Volunteer
Saturday, September 21, 2024
Cambridge, MD
Join Annapolis Triathlon Club’s biggest volunteer event of the year and give back to the race community at IMMD! Sign up for as many shifts as you can and come enjoy the party. Lots of cheering and music! Friends, kids, and family are encouraged to sign up also. No experience necessary. Hand out water, Gatorade and other nutrition to athletes during the run.
Click here to volunteer!
Ironman MD website
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OCTOBER
Red Shoe 5K
Sunday, October 6, 2024
Our 14th Annual Red Shoe 5k Run and Walk is our premier fundraising event and vital to support our programs and the families we serve. This year’s race will begin at 9:00 AM on 6 October 2024 beneath the Capital Canopy on the National Plaza at National Harbor, MD.
Raise Your Feet To Raise Hope For Families!
Ronald McDonald House Charities® of Greater Washington, DC (RMHCDC) eases the hardship of children’s illness on families through programs that directly improve the health and wellbeing of children. The Red Shoe 5k is our signature annual event held to raise critical funding for our programs and the families that we serve
For more information and registration
Miles for Migraine DMV
Sunday, October 6, 2024
Miles for Migraine will host its annual 2-mile Walk, 5K Run, and Relax DMV Event at Burke Lake Park in Fairfax Station, VA. Registration is FREE!! The 5k course is chip timed, and all walk/run finishers receive a medal. This event is a fundraiser for Migraine & Headache Awareness, Treatment & Research.
For more information and registration
Fair Hill FoxTrot 5K
Saturday, October 12, 2024
Elkton, MD
Located in the scenic hills of Northeastern Maryland, the Fair Hill Nature Center provides high quality, hands-on, environmental education opportunities for the students of Cecil County Public Schools.
Our educators see approximately 5100 elementary students during the school year for grade level specific field trips exploring topics such as water quality (5th grade), soil science (4th grade), ecosystems and adaptations (3rd grade), insects and their life cycles (2nd grade) and even what animals do in winter (Kindergarten).
For more information and registration
The Highlands School 5k
Sunday, October 13, 2024
Run the historic Ma and Pa trail in the heart of Bel Air, MD. 100% of the proceeds will support students attending the Highlands School.
Prize money for top 5 male and female runners and top 3 male and female master runners.
Swag; 1/4 zip pull over long sleeve technical shirt and a beer ticket for racers 21 and older for one beer at Independent Brewery across the street from the finish.
For more information and registration
5K Monster Mash
Saturday, October 19,2024
The Southern Maryland Women’s League Monster Mash is a family fun costume contest, food drive, and a 5k run/walk & dash!
We now offer a virtual run option for those who cannot make it on race day. Find more information about our virtual option on our Virtual Races page.
Race benefits the Southern Maryland Women’s League. During the past 15 years, through the fundraising efforts of our Members, the SMWL Foundation has donation $425,000+ for programs, non-profit organization grants, scholarships and educational and support resources for women, children, and families within our community. Your participation in this event supports these positive programs.
For more information and registration
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
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
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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
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