ADVANCED RUNNERS TRAINING PROGRAM

          The first session of the 10-week Annapolis Striders 10K (6.2
miles) training course will be held at 6:15 p.m. on Tuesday,
September 11, at Mile One on the B&A Trail Arnold Station (park
behind the shopping center).  Sessions will be held Tuesdays at 6:15
p.m. and Saturdays at 8:00 a.m. with an optional class on Thursdays.
          This program is intended for those who are looking to
advance from a 5K to a 10K distance, or for those looking to improve
their performance at these distances.  The "graduation exercise" is
the Cold Turkey 10K race to be held on November 18 at Central Middle
School, Edgewater, Maryland.
          Annapolis Strider Donna Cogle and her assistant coaches will
mentor participants through training runs and present information on
training methods, such as intervals and tempo runs.  Lecture sessions
will address additional subjects on safety, nutrition, foot care,
running attire, injury prevention, and more.
          The fee is $20 for Annapolis Striders members; $35 for
non-members which includes membership; all receive a long sleeved T-shirt.
          Information and application forms:
          Donna Cogle, 443-623-6628, rundonna1@...
          Kathy Hanson, 410-775-1156, khanson21401@...
          Penny Goldstein, 410-721-6614, munch301@...
          Jenny Hasbrouck, 410-721-7994, jen_hasbrouck@...
          www.annapolisstriders.org



# # #


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The Marine Corps Marathon (MCM)  transfer policy will allow
  registered runners unable to participate in the sold-out October 28 marathon to
  transfer their bib number to another runner seeking entry. The program
  is available from August 1 through September 21.
    "This change is in direct response to runner feedback," said Rick
  Nealis, race director. "Runners asked for the MCM to allow transfers
  again in 2007 and we responded!"
    To transfer a bib number, registered runners must complete and mail
  in the MCM transfer form available at www.marinemarathon.com. The
  two-part form requires the personal information of both, the registered
  runner and the transfer recipient. It also serves as the new runner's
  application. The form must be completed and returned, along with the $20
  transfer fee, by September 21.
    Registered runners can also defer their 2007 run for a guaranteed
  spot in the 2008 MCM.


[Non-text portions of this message have been removed]

Tina Proveaux <tproveaux@...> wrote:

Have you always wanted to run in a 200 mile relay?  Now's your big
chance! The Crab City Bobbleheads is a group of 30- and 40-something
runners competing in the Reach the Beach relay in New Hampshire on
September 15/16 (details at www.rtbrelay.com).  We're still looking
for a couple of runners (men and/or women) to complete our 12-person
team.  You don't have to be a 6 minute miler but you do have to be
fun, flexible and fairly fast (we're between 6 and 9:30 per mile pace)
- and you have to function well with little sleep for 30 hours.  Fixed
costs per person are generally under $400 for everything including
race entry (and t-shirt), van rentals, air fare and traveling
expenses.  These relays are a little crazy and a lot of fun!  If
you're interested, contact Mark Behrens markdbehrens@... or Tina
Proveaux tproveaux@... or call 410.828.4407 (home phone).
_________________________________________________________________

--- In ncrtrailsnail@yahoogroups.com, "hoowray" <pwray@...> wrote:

FYI --

As of August 3rd the JFK 50 has over 715 registered runners.
Applications are at a record rate.
So, if you're thinking of doing a well run ultra (first time or
repeat) - pick this one.
And the snails always have plenty of us running and crewing to make it
a fun adventure for all....

Remember too that Bob Huber has reserved a block of rooms for
Snails.....Hampton Inn on Dual Highway in Hagerstown....

--- End forwarded message ---

Dear Jim:

We've been working with the Baltimore Area Convention and Visitors
Association with the launch of their brand new site,
VisitMyBaltimore.com. In doing so, we've hand-selected some of the
local organizations in Baltimore to ask in helping promote the site.

The new site, VisitMyBaltimore.com, will feature videos of the city
portrayed through the eyes of those who know it best—those folks who
live, work and play here—folks just like you!

Want to get involved and win the $2007 prize for the best "My
Baltimore" video?

Send us some of those great videos that you have stashed away on your
computer or video camera from local running events that you have
participated in. Or grab your camera and go and make a video of your
favorite places in Baltimore!

To view a sample video please visit www.VisitMyBaltimore.com
<http://www.visitmybaltimore.com/>

To submit a video visit:
  http://www.visitmybaltimore.com/signup/index.html

If you would like to extend this invitation to your friends or family
to get in on the video submissions, great!

Thank you for your time and consideration. We would be more than happy
to answer any questions you may have,

Sondra Stegemann and Lisa Melvin
(of WebAdvantage.net in Havre de Grace, Maryland)
For the Baltimore Area Convention and Visitors Association
<http://www.baltimore.org/>
www.VisitMyBaltimore.com <http://www.visitmybaltimore.com/>


[Non-text portions of this message have been removed]

Falls Road Running is in the process of organizing a Speed Golf
tournament on Saturday morning, October 6th.  Details are forthcoming.
  But if you are interested mark your calendars!

About Speedgolf
Speedgolf is an exciting combination of running and golf. Speedgolfers
run between golf shots on a standard 18-hole course, the goal being to
shoot the lowest score in the shortest amount of time.

A speedgolf score is the combination of golf score and the total time
it takes to complete 18 holes. For example, a golf score of 85
combined with a running time of 55 minutes produces a speedgolf score
of 140.

Competitors carry their own clubs as they run during the round; no
caddies or carts are allowed. Four to six clubs in a small bag are
recommended

Dear Runners:

   I'm writing to tell you about the River Valley Run. The first ever
River Valley Run 5K will be held at River Valley Ranch on August 25,
2007. River Valley Ranch is a camp located on 550 acres in Carroll
County, approx 30 minutes north of Baltimore.
   This year's course will be an up-and-back 5K that is primarily on
the road. In future years, we're looking to expand the event to also
include a longer trail run series and possibly even an Xterra
point-series race.
   I've included the details of our race below and attached a race
brochure. Directions to River Valley Ranch can be found here. If you
could post this to your club's race calendar, it would be a huge help
to us. And of course, we'd love to have lots of you run at our event.
   Thanks again for all of your help.
   Warmest,
   Greg M. Henery
   RVR Outdoor Education Director
   ghenery@...
   443.712.1010 x 18


--- End forwarded message ---

Snails and Area Runners,

Join The NCR Trail Snails for our group run this Saturday 8/11 at 7 a.m. at Loch
Raven Reservoir.  Meet at Loch Raven Drive near Morgan Mill Road. For directions
http://www.ncrtrailsnails.com/directions.htm  Check Harry's fall marathon
schedule or distance and pace of your choosing.
http://www.ncrtrailsnails.com/schedule.htm
See you on the run.
Rich

The NCR Trail Snails
"we're behind you all the way"
ncrtrailsnails.com



________________________________________________________________________________\
____Ready for the edge of your seat?
Check out tonight's top picks on Yahoo! TV.
http://tv.yahoo.com/

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Registration for the Labor Day Bay Cafe 5K is open.  Details at
www.baltimorerunning.com.  For those of you training over the summer,
a flat, fast, fast, PR course.  For those of you in it for the party,
well, no one does it better than the Bay Cafe.

One person wrote and asked if this race was for hard-core runners
only.  The answer is that the race is for runners of all levels and
abilities, but the course is designed to attract runners who have been
training at a high level all summer and want to find out just how fast
they can really run a 5K.

Great post race party afterwards.

In RunWashington:
"Check out the 2007 course for the 2007 Marine Corps Marathon:

  http://map.mapnetwork.com/event/dc/marinecorpsmarathon/

  Rock Creek is totally out of the course, as is M Street in Georgetown.
  Instead, it looks like we run out and back past the reservoirs on
  MacArthur Blvd, and along the Georgetown waterfront before hitting the Mall!"

Alan Roth responds:
"Re: RunWashington: MCM 2007 Course
   Rock Creek was taken out as there will be construction there for some
  time to come. The Park Service was very rigid on not using Rock Creek.
  I think the most difficult change will be near the finish. You will see
  that you don't just run up to the Iwo Jima Memorial but rather you go
  past there and then circle back. I think that it's hilly doing that. I
  haven't yet checked out the elevation profile on America's Running
  Routes. This year it is a much more challenging course.
  Alan"


[Non-text portions of this message have been removed]

(Sometimes life gets in the way, and it is time to move on and assume ever
greater responsibilities.  I would like to thank Mark Brody for the years of
effort he has put into the Run/Walk/Eat/Volunteer Club, truly a unique running
club that put community service on the table for a lot of runners.  It has been
a good run, and I wish you and your family all the best in the future)
**************************************************

Saturday's run/walk will be our last run/walk!  We've had a great "run", but
it's time to say goodbye.  With 4 very young children and a rapidly growing
business, I've been struggling just to find the time to send out the e-mail.
       PLEASE JOIN US FOR ONE LAST HURRAH THIS SATURDAY MORNING AUGUST 11TH AT
9:00 AT COBURN'S TAVERN IN CANTON
            1)      Saturday June 11th run/walk (our last one!!!)  is at Coburn's
Tavern

    Coburn's Tavern |
  2921 O'Donnell Street |
  Baltimore, MD 21224 |
  ph: (410) 342-0999
    See you at 9:00 to run/walk  and 10:00 to eat.  This is our last run.  Hey,
there, "old" regulars, we would love to see you one last time.  The club is
disbanding after Saturday.
    Running Club by the Numbers:
    26:  People who met their spouse at one one of our events.
    20 and growing:  Children resulting from these marriages
    40 +: Volunteer Events where we donated our time(Thanks for making a
difference!)
    100 (give or take): First time marathon runners
    0: Combined pounds lost by our runners (What do you expect from a running AND
eating club)
    Too many to count: Friendships developed
        Directions:
    83 to Fleet Street
  Make a Left on Fleet
  Rt on Linwood
  Left on O'Donnell




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The next runs will be from Patterson Park Sunday Aug 19 and Saturday Sep 22 at
7:00 AM.  Details later.


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Join us live on WVIE 1370 at 11:00 AM this Saturday morning for a live
talk-show about our favorite activity - running!

Be prepared to call in at 410.481.1370

Hi All,
This is a triathlon that is a fund raiser for the Chesapeake
Environmental center.  Even better, for non-swimmers, its a bike-kayak-
run.  They'll provide kayaks if you dont have your own.

http://www.active.com/event_detail.cfm?event_id=1437311

Transfer Deadline 16-AUG
All transfers must be initiated by 11:59pm EST on 16-AUG
Recipient of transfer must execute within 72 hours

ATM Online Transfer
Registered but can't run? Yes, ATM has a no refund policy but now you
can transfer your entry to someone. Our new, online transfer process
is secure and easy to use. Here is how it works:

** Please note - participants are in charge of finding people to
transfer with as well as figuring out terms of payment for original
registration fee. **

1. Go to the ATM Registration Page - Click on Transfer button at top
of page. Direct link:
https://secure.marathonguide.com/Register/ArmyTenMiler/MakeTransfer.cfm.

2. The registered runner inputs their last name, birth date, zip code,
and first four digits of the credit card that was used to register.
Also, remember to input the name and email address of the person
(transferee) that you are transferring your entry to. Note an email
will be sent to transferee for acceptance. Transferee will be charged
$20.00 should they accept the transfer entry.

3. Transferee has up to 72 hours to accept transfer and complete
online registration.

4. A small fee is charged to transfer a registration and the deadline
to transfer an entry is August 16, 2007.

5. Both the registered runner and transferee will receive a
confirmation email when the process is completed.

6. Team Captains take note - upon successful transfer of a team member
entry - the transferee will automatically be added to the team. Team
captains can drop members from their team thru the Team Tools Functions.

How Do I Find A Transfer?
If you do not know anyobody who would like to transfer with you, below
are some tips. Please note the ATM does not have a waiting list of any
kind. Finding a transfer entry is your responsibility.
1. Post to the ATM Bulletin Board. Once there, choose a discussion
group and post as often as you like.

2. Post on many bulletin boards/online discussion groups. For example,
Washington Running Report, MarathonGuide.com, Runner's World Forums,
craigslist,  AKO or any other forum you can think of.

Snails and Area Runners,


Join The NCR Trail Snails for our group run this Saturday 8/4 at 7 a.m. on the
NCR Trail.  Meet at mile zero in the Ashland parking lot. For directions
http://www.ncrtrailsnails.com/directions.htm
Check Harry's fall marathon schedule or distance and pace of your choosing.
http://www.ncrtrailsnails.com/schedule.htm
Please be courteous to the community residents by not blocking driveways and
keeping the noise level down.


See you on the trail.
Rich

The NCR Trail Snails
"we're behind you all the way"
ncrtrailsnails.com



________________________________________________________________________________\
____
Moody friends. Drama queens. Your life? Nope! - their life, your story. Play
Sims Stories at Yahoo! Games.
http://sims.yahoo.com/

[Non-text portions of this message have been removed]

Contrast Bathing for Recovery


  Every runner has had faced those days when the legs are heavy and the mere act
of putting one foot in front of another is more drudgery than invigoration.
Incorporating daily post run therapies into your routine may provide a way to
arrive at your next run with more spring in your step.

  Contrast bathing is one such therapy that can be added to your training
regimen.
  The concept of contrast bathing is straightforward; by submerging your legs in
a bath of warm water followed by a bath of cold water, blood flow is improved in
the legs. The increased circulation will speed up the rate at which metabolites
produced during runs are removed from the muscles. Research has found subjects
who have engaged in contrast bathing therapies after intense bouts of
sub-maximal running have reduced lactate concentrations in the blood and an
increased perception of recovery .

  To make contrast bathing part of your post run ritual follow the guidelines set
forth in the research study:

  - Prepare 2 baths; one should consist of warm water (105-110 °) and the other
of cold water (50 °). Make the baths large enough to submerge your legs up to
your waist.
  - Spend 2 minutes in your warm bath, followed immediately by 60 seconds in your
cold bath.  Repeat this for 10-15 minutes.

  If you don't have the facilities to prepare two baths that can accommodate your
entire lower body, then use your shower instead. Begin with 2 minutes of warm
shower focusing the head on your legs, followed by a chilling 60 seconds of cold
water on the leg. Continue this for 10-15 minutes.

  Have your contrast bathing routine follow your foam roller stretching routine
for maximum benefit. If time and facilities permit contrast bathing may be done
on a daily basis.
  The day after your contrast bath routine should leave you feeling with a bit
more bounce to your stride. You will also gain pleasure in knowing you have
added another element of ‘threshold' training with your repeated exposure to
icy cold water, perhaps just the thing to get a leg up on your competition!

  Long may you run,

  Sean Coster
  Founder - CRP

  1.  Effect of recovery modality on 4-hour repeated treadmill running
performance and changes in physiological variables.
  V Coffey1, et al.  Journal of Science and Medicine in Sport

  McArdle,W.A., et al(1991):  Exercise Physiology-energy, nutrition and human
performance. Lea & Febiger.



[Non-text portions of this message have been removed]

Dear Runners:
   I’m writing to tell you about the River Valley Run. The first ever River
Valley Run 5K will be held at River Valley Ranch on August 25, 2007. River
Valley Ranch is a camp located on 550 acres in Carroll County, approx 30 minutes
north of Baltimore.
   This year’s course will be an up-and-back 5K that is primarily on the road. In
future years, we’re looking to expand the event to also include a longer trail
run series and possibly even an Xterra point-series race.
   I’ve included the details of our race below and attached a race brochure.
Directions to River Valley Ranch can be found here. If you could post this to
your club’s race calendar, it would be a huge help to us. And of course, we’d
love to have lots of you run at our event.
   Thanks again for all of your help.
   Warmest,
   Greg M. Henery
   RVR Outdoor Education Director
   ghenery@...
   443.712.1010 x 18


Note: forwarded message attached.

[Non-text portions of this message have been removed]

The Bay Cafe 5k on Labor Day  provides runners a great opportunity to check
their training on a flat fast 5K course.  The event is the Maryland RRCA State
Championship and benefits RRCA programs.

The course is flat, and fast, fast, fast.  Great post-race party at the Bay Cafe
afterwards.  Premium is a New Balance technical running shirt.

More information at www.baltimorerunning.com


[Non-text portions of this message have been removed]

JFK 50 Miler                Posted by:      "Mary Good"
harrymarry@...                             Fri Jul 27, 2007 1:17 pm
(PST)           they have been open for sign up for 21 days and they are half
filled already, with more then half of the early start slots filled, gee I am
filled with good news, sign up for 50 mile relay, sign up for 50 mile single,
got a year to go until Badwater, plenty of time to sign up for that,


[Non-text portions of this message have been removed]

There are only about 200 spots left at the Boordy Vineyards 5K.  While
that seems like alot of room in a Baltimore area 5K, the race did fill
up last year, so if you are interested you may want to check it out.
Sunday evening, August 12.  Something about wine and cheese and live
bluegrass just draws the crowds!

http://www.active.com/event_detail.cfm?event_id=1458935

Falls Road Running is in the process of organizing a Speed Golf tournament on
Saturday morning, October 6th.
About Speedgolf
               Speedgolf is an        exciting combination of running and golf.
Speedgolfers run between golf        shots on a standard 18-hole course, the
goal being to shoot the lowest        score in the shortest amount of time.
        A speedgolf score is        the combination of golf score and the total
time it takes to complete 18        holes. For example, a golf score of 85
combined with a running time of 55        minutes produces a speedgolf score of
140.
        Competitors carry        their own clubs as they run during the round; no
caddies or carts are        allowed. Four to six clubs in a small bag are
recommended
        For planning purposes we are trying to discover just how much interest
there would be in an event like this in Baltimore on Oct 6th.

If you are really interested, please send an email to admin@...


[Non-text portions of this message have been removed]

Harford County Senior Olympic Track Meet
August 19th, 2007 at the John Carroll School track

Event Day registration starts at 10AM

Proof of residency and DOB required for entrants in Harford County
Senior Olympic competition.

Non-residents will be allowed to compete in Senior Olympic all-comer
competition.  Non-residents and residents will run in the same heats
based on participation levels and seeded times.  The only difference
will be in the awards structure, in that Harford County residents will
be recognized in both the resident and all-comers divisions, while
non-residents can only place in the all-comers division.

Pre-registration is not required, however only pre-registered athletes
will be in seeded heats.

Sanctioned by the Renaissance Allsports Athletic Club (RASAC) and the
RRCA under the auspices and sponsorship of the Harford County
Department of Parks and Recreation

Order of Events: 1-Mile Race Walk, 100m, 1500m, 400m, 200m, 800m

Age Groups:  50-54, 55-59,60-64, 65-69, 70-74, 75-79, 80-84, 85-89,
90+ (male and female)

Meet Director:  Joe Lacetera, lacetera@... ,(443) 417-6187
Packet Pickup: Charm City Run, 126 S. Main St. Bel Air, 11am-1pm, Aug 18th
  ==========================================================
Harford County Senior Olympic Track Meet Entry Form


Name of Entrant:_____________________________________________________

(Proof of Harford County residence required on day of meet)

Date of Birth:________________________________________________________

(Proof of Date of Birth required on day of meet)

Race-Entry Fee:  $20.00 Entry Fee covers three events (additional
events at $5.00 per event)

Race-Walk only Entry Fee is $5.00.

Events (Check Events Entered)  / Estimated Time (for seeding)

___1-Mile Race Walk

___100m

___1500m

___400m

___800m

___200m


Waiver must be signed:

In consideration of your acceptance of this entry, I hereby, for
myself, my heirs, and my executors, waive any and all rights and
claims for damages I may have against RASAC, the Renaissance
Charitable Foundation, the Harford County Department of Parks and
Recreation, the John Carroll School, Charm City Run, the RCF, MSTI,
the other sponsors; and their agents or representatives for any and
all injuries suffered by me in this event. I hereby, by my signature,
acknowledge reading and understanding this statement, and verify that
I am sufficiently trained and physically fit for this event.


Signature:______________________________ Date________________

Printed Name: ___________________________________ ___________


Checks payable to Renaissance Charitable Foundation,
Mail with entry :
Charm City Run
126 South Main Street
Bel Air, MD 21014.

The next supported training run on the Baltimore Marathon Course is Sunday,
August 19th, at 7:00 AM.  Meet at the Pulaski Monument at the Corner of Linwood
and Eastern Avenue.  Distances - minimum 12 mile loop to a 19 mile loop. 
Additional mileage available upon request! Info at www.baltimorerunning.com

[Non-text portions of this message have been removed]

Have you always wanted to run in a 200 mile relay?  Now's your big chance! The
Crab City Bobbleheads is a group of 30- and 40-something runners competing in
the Reach the Beach relay in New Hampshire on September 15/16 (details at
www.rtbrelay.com).  We're still looking for a couple of runners (men and/or
women) to complete our 12-person team.  You don't have to be a 6 minute miler
but you do have to be fun, flexible and fairly fast (we're between 6 and 9:30
per mile pace) - and you have to function well with little sleep for 30 hours. 
Fixed costs per person are generally under $400 for everything including race
entry (and t-shirt), van rentals, air fare and traveling expenses.  These relays
are a little crazy and a lot of fun!  If you're interested, contact Mark Behrens
markdbehrens@... or Tina Proveaux tproveaux@... or call 410.828.4407
(home phone).
_________________________________________________________________
PC Magazine’s 2007 editors’ choice for best web mail—award-winning Windows Live
Hotmail.
http://imagine-windowslive.com/hotmail/?locale=en-us&ocid=TXT_TAGHM_migration_HM\
WL_mini_pcmag_0707

[Non-text portions of this message have been removed]

We are about 11 weeks out from the Baltimore Running Festival.  If you are
looking for some strengthening/sharpening training programs to point to that
race day effort, whether it be the 5K, six-mile relay leg, half-marathon, or the
full distance, then come out to Falls Road Running next Wednesday, August 8th,
at 6 PM for a talk with Coach Brett Harvey about his programs.



[Non-text portions of this message have been removed]

I make every effort to get everyone on the Digest mode so you only get
one email with all the messages indexed for cross-referencing.  The
last couple of weeks the Digest change didn't work, so bear with me,
we will get this straightened out.

The Baltimore Road Runners host a two-person ten-mile relay at Loch Raven High  
School on Thursday August 2.  Find a partner and come out to this great interval
workout and join the club.

Each person runs a mile, then gets to rest while the partner runs a mile.  In
effect, a 5x1 Mile interval workout.

Loch Raven HS is just outside the Beltway at the Cromwell Bridge Road exit
between Towson and Parkville.


[Non-text portions of this message have been removed]

Bunker Hill Trail Races
Sunday, August 5, 2007 at 8:30 AM
Gunpowder State Park, Hereford Area, Bunker Hill Rd. (map)
The course is a 5 mile loop that you run once or twice for a 5 or 10
mile race. You choose which one you want to do. Prepare to get your
feet wet as we wade across the Gunpowder. This is a truly beautiful
course and worth the drive. Registration is race day only starting at
7:45. Two dollars for BRRC members, six for non-members.

Directions:
Gunpowder State Park, Hereford - From I-83 North take exit 27 (Mount
Carmel Road), turn right on Mt. Carmel Rd. and travel approximately
0.5 of a mile to traffic light at York Rd. (Rt. 45) turn left on York
Rd. and travel approximately 0.8 of a mile to Bunker Hill Road (on
your left past High School), turn left on Bunker Hill Rd. and travel
approximately 1 mile to parking area.

Fellow dirt lovers,
? The August stop on the BRRC Billy Goat Series Trail Race is on Sunday August 5
at 8:30 AM in the Hereford Area of Gunpowder State PArk off of Bunker Hill
Rd.Race day registration only starts at 7:45. $2 for BRRC members, $6 for non
members. The course is a 5 mile loop that you run once or twice for a 5 or 10
mile race. You choose which one you want to do. Prepare to get your feet wet as
we wade across the Gunpowder. This is a truly beautiful course and worth the
drive. Specific directions are at brrc.com. any questions email me at
ccucuzzella@...

Happy trails

Chris
________________________________________________________________________
AOL now offers free email to everyone.  Find out more about what's free from AOL
at AOL.com.


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