Shawmont Running Club

For 9/21/24

By

• Nobody • WHOZ • CONGRATS • RUNNIN’ • ELSEWHERE • THEMZ •

RUMINATIONS

By Nobody

Nuthin’ this week, folks…

 

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WHOZ DOIN WHAT IN 2024

Through Next Month…

  • 10/6: WINEGLASS HALF MARATHON (Corning NY)
    • All That Jaz (Trail name in training. FKA: Jaz, JC, James)
  • 10/26: HOWLOWEEN 5K (North Wales) [Edited 2024’10’03’R]
    • Prof. Sandy
    • Marea (granddaughter of Prof. Sandy)
  • 10/27: MARINE CORPS MARATHON (Arlington VA)
    • Eric F

And Just Gene…

  • 9/21-27: EAST COAST TRAIL SUPPORTED ADVENTURE RUN (Newfoundland)
  • 10/6: WINEGLASS MARATHON (Corning NY)
  • 10/20: ** DELAWARE DISTANCE CLASSIC 15K (Wilmington DE)

** Middle Atlantic USATF Road Grand Prix Series

 

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CONGRATS-A-MUNDO TO ALL!

  • 9/15: USATF MASTERS 12 KM CHAMPIONSHIPS (Highlands NJ)
    • Prof. Sandy, 1:28:10. She broke the American record and is now the national record holder!!!

[Edited 2024’10’03’R]

SEND YOUR RACE RESULTS TO: TEDMILLER01@GMAIL.COM

 

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RUNNIN’ OFF AT THE MOUTH

“Success is peace of mind in knowing you made the effort to become the best you are able of becoming.” –John Wooden

“Success is the ability to go from failure to failure without losing your enthusiasm.” –Winston Churchill

“I measure success by how many people love me.” –Warren Buffet

 

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ELSEWHERE ON THE WEB – by Teddio

Tips for Intervals

4 Benefits of Interval Training

  1. Effective: Interval training offers a great way to break through plateaus… and improve overall running efficiency.
  2. Improve Speed and Increase Endurance: Running at higher intensities develops fast-twitch muscle fibers…
  3. Burns More Calories in Less Time: The intense nature of interval training leads to a higher calorie burn…
  4. Prevents Boredom: The changing paces makes running more engaging…

4 Tips for Interval Training

  1. Set Your Intervals and Track the Time: Use a smartwatch, stopwatch, or the treadmill clock…
  2. Gradually Increase Intensity: …As your fitness improves, increase the intensity, duration and number of intervals.
  3. Recovery is Key: …Don’t add too many interval sessions to your routine too soon…
  4. Don’t Skip the Warm-up: …Prioritize a proper warm-up that prepares your muscles for the intensity.

(https://rundown.runtheday.com/p/run-tips-for-intervals)

 

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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.

This Week: Attendance – 26. Shawmont – 11. A post-pandemic record.

 

Runners lined up shoulder to shoulder at Forbidden Drive trailhead (L-R: CJ3, Kelee, Teddio, Diane L, KC, Jamie, Alan Bravo, Dr. Ned, Happ, Quietman Tom, Too Hot Tom, BB Betsy, JR, All That Jaz [Trail name in training. AKA Jaz, JC], PMS, Half Caff, Rob Ray, Train Dave, A.A.Ron, Sylvial, Caiter)
A post-pandemic attendance and Shawmont Avenue record for the last run of the summer
(Photo credit: Calvin Wang, CC BY-NC-SA 4.0.)
See in Image Gallery

 

  • Trail Name: Distance (Route)
  • A.A.Ron (FKA Aaron P): 14 (SHAWMONT). Welcome back!
  • Alan Bravo: 10
  • All That Jaz (Trail name in training. FKA: Jaz, JC): 8
  • BB Betsy: 14 (SHAWMONT)
  • Biker Bill: 4
  • Caiter (FKA Caitlin R, Kate R): 14 (SHAWMONT). Welcome back!
  • CJ3: 14 (SHAWMONT). Welcome to our world!
  • Cookie (FKA Katrina): 7
  • CtCloser: 14 (SHAWMONT)
  • Diane L: 14 (SHAWMONT). Welcome back!
  • Dr. Ned: 10
  • Half Caff: 14 (SHAWMONT)
  • Happ: 8
  • Jamie: 10
  • Jo: 7
  • JR: 11
  • KayCee: 5
  • Kelee: 5
  • PMS (FKA Peter S): 14 (SHAWMONT)
  • Quietman Tom: 14 (SHAWMONT)
  • Rob Ray: 14 (SHAWMONT)
  • SylviEl: 14 (SHAWMONT)
  • Teddio: 11
  • Too Hot Tom: 10
  • Train Dave (FKA Dave C): 14 (SHAWMONT). Welcome back!

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

2024’10’03’R: Edited (Howloween 5K name, previously Holloween. Addition to empty Congrats-a-mundo section.)

 

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