Shawmont Running Club

For 1/20/24

By

RUMINATIONS:\

Run Report (1/20/24 Edition) – by CtCloser

Forbidden Drive was everything you’d expect after 2 snowstorms…and less. Five of us converged on the trailhead with varying degrees of punctuality and preparedness. The cold made the wait unpleasant for Happ and Teddio, but wait they did. We five intrepids made cautious headway on the snow, focusing on the areas packed by service vehicles. “Cautious” means that, even leading, Tall Dave and I could do an average pace of little faster than 13 min/mile.

Club-pioneer Water Bottle Dave had no complaints when we met him coming up just shy of Valley Green Inn. He traded the bike that I’ve most associated with him during my trail tenure for cross-country skiis. Shawmont Skiing Club.

We runners made it at least to the Inn. I advanced solo and managed to increase the pace to 10½ min/mile despite poorly cleared sidewalks and snow-narrowed roads. All that exertion reduced the pace of my Shawmont Avenue ascent to little more than a trudge that included time in the middle of the street (which benefited from light traffic). A tremulous descent of Port Royal Avenue’s slippery cobblestone preceded a final Manor Avenue ascent.

16 ugly miles. But then who runs Shawmont because it’s easy? We do it #BecauseItsShawmont.
-CtCloser (Calvinthe) “Negative Split or Positive Splat” #dothedue

FINE PRINT ¶Text by Calvin Wang (Wäng), CC BY-NC-SA 4.0. ¶Cross-published: Facebook Shawmont Running Club (ZY Weekly Newsletter 1/20/24), Shawmont Running Club website, Ruminations by CtCloser

 

WHOZ DOIN WHAT IN 2024

  • 2/17: FROSTBITE 5 (AMBLER PA)
    • All That Jaz, Prof. Sandy, Quietman Tom
  • 4/14: Jersey City Marathon (NJ)
    • CtCloser

Just Gene

*   Middle Atlantic USATF Off Road Series
**  Middle Atlantic USATF Road Grand Prix Series
*** Grand Prix Series

  • 1/20: *** USATF XC Nationals 8K (Richmond, VA)
  • 1/27: The Itch, 50K trail (Ocala, FL)
  • 2/03: Jed Smith Ultras, 30K (Sacramento, CA)
  • 2/17: Forgotten Florida, 100-mile trail (FL)
  • 2/24: *** Atlanta 5K (GA)
  • 2/25: Atlanta Marathon (GA)
  • 3/02: * Looney Leprechaun 10K (PA)
  • 3/09: Catalina Island Marathon (CA)
  • 3/15: Australian Alpine Ascent, 80K (Australia)
  • 3/17: Wangaratta Marathon (Australia)
  • 3/23: Kunanyi Mountain Run, 66K (Australia)
  • 4/07: ***? Sactown 10 miles (CA)
  • 4/15: Boston Marathon
  • 4/21: ** Revolutionary Run, 5mi (PA)
  • 4/28: *** James Joyce Ramble, 10K (MA)
  • 5/04: Miwok 100K trail (CA)
  • 5/11: Dawn To Dusk To Dawn, 24-hour track (PA)
  • 5/27: ** Yardley Mile (PA)
  • 6/01: Cayuga Trails, 50 miles (NY)
  • 6/30: * Run for the Ages, 10K trail (PA)
  • 7/06: Afton 50K (MN) tentative
  • 7/15-16: Pan American Masters Games; 5K, 2K steeplechases (Cleveland, OH)
  • 7/18-21: USATF Masters Outdoors Sacramento; 10K, 5K, 2K steeplechases (CA)
  • 7/27: Jack & Jill Marathon (WA) tentative
  • 8/12-25: WMA Outdoors, Gothenberg; 10K, 5K, 2K steeplechases (Sweden)
  • 8/22-27: Unreasonable EAST 200-mile trail (Australia)
  • 9/15: Sydney Marathon (Australia)
  • 9/21-27: East Coast Trail Supported Adventure Run (Newfoundland)
  • 10/06: Wineglass Marathon (NY)
  • 10/20: ** Delaware Distance Classic, 15K (DE)
  • 11/03: **   Run the Bridge 10K (NJ, PA)
  • 11/10: Las Vegas Marathon (NV)
  • 11/23: ** Rothman 8K
  • 11/24: ** Philadelphia Marathon
  • 12/01: * Delaware Open Cross Country 5K (DE)

 

CONGRATS-A-MUNDO TO ALL!

SEND YOUR RACE RESULTS TO: TEDMILLER01@GMAIL.COM

 

RUNNIN’ OFF AT THE MOUTH

“Spirit has fifty times the strength and staying power of brawn and muscle.” –Anonymous

“Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us find out what we are made of.” –Patti Sue Plummer

“If I can get better, why not?” –Emil Zatopek

Source: The Gigantic Book of Running Quotations, Higdon, 2008 (Skyhorse Publishing)

 

ELSEWHERE ON THE WEB

Exactly What to Eat for Muscle Recovery, According to a Dietitian

  • The Importance of Protein for Muscle Recovery: “‘I recommend high-quality or ‘complete’ proteins after a workout because they deliver adequate amounts of all nine of the essential amino acids, or protein building blocks that our bodies need but cannot make on their own.’”
  • How Carbs Promote Muscle Recovery: “‘After intense exercise, your glycogen stores are going to be depleted, so you need to consume carbohydrates to help build them back up.’”
  • Vitamins and Minerals to Add Post-Workout: “Various micronutrients—AKA vitamins and minerals—are another important element in restoring balance after tough exercise. Specifically, your body needs replenishment of electrolytes lost through sweat.”

(https://www.shape.com/what-to-eat-for-muscle-recovery-7644393)

 

THEMZ WHO WUZ THERE (except those forgotten or missed 😊)

Stats – We track attendance and Shawmont. Loggin’ the miles is just for fun.

Records: Attendance – 39 on 6/23/18. Shawmonts – 26 on 2/10/18.

  • Trail Name: Distance (Route)
  • CtCloser: 16 (SHAWMONT)
  • Dr. Ned: 7
  • Happ: 7
  • Tall Dave: 14
  • Teddio: 7

Email Newsletter Editor: Teddio
Facebook and Website Newsletter Editor: CtCloser