Hill Repeat Tuesday @ Needwood 6:30 (6:15 Warm up)

Well, we actually do hill repeats every Tuesday. At least some do. Remember, going up and down the hill once is an ‘instance’. You need at least two trips up and down to call it a repeat. And you get no credit for just running by and looking at the hill. Anyway, for anyone tackling any ultra distance in the near future, it is essential to incorporate hill repeats into your plan. Builds up you quads, glutes and core. It also really strengthens your cardio-vascular endurance. Ya know, all that heavy breathing! Soooooo, tough it out! Hit those hills! You’ll be a better runner for it. Promise!

Tonight should be pretty decent on the weather front. No precip. Warm (but not hot) temps with some humidity. We’re getting nice-size crowds on Tuesdays. Here are the details for this evening:

Location: 15679 Needwood Lake Cir, Derwood, MD GPS Coordinates: 39.114637, -77.127564
Time: 6:30 (6:15 for warm-up)
Course: We will run around the lake counter-clockwise doing Blue Jay Loop and out’n’back on Beaver TaleTrail, then hill repeats on Adie’s Hill.

Announcements:

* Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin (Hats), Phil (Hats, Buffs, Magnets) or Mike Chau (Buffs). US Dollars only!

* Check out the new Run Location list in the Files section that Robin put together. Gets you where you wanna be for getting and off of trails in MoCo. Contact us if there are any you want to add.

* Mark Calendars for our 3rd Annual Summer Bobwhite Fat Ass Trail Festival @ Seneca Lake on Saturday July 21st! We’ll have various distances and a whole bunch of great chow and bevs at the end. Don’t miss it!

OK, C U TMFs at the Lake!
Cheers,
Muddy ‘Glute’ Shoes

Muddy Shoes 4 Year Birthday Long Run

OMG! It’s time for Muddy Shoes Birthday Long Run !!! No buts (or butts) about it we will be hitting the trails of MoCo in the morning. And guess what? Its the 4 year birthday of Muddy Shoes! Yup. We came into this world this time 4 years ago. Mark the day by hitting the single-track with us.!

This week we will scoot along the upper part of the Seneca Greenway Trail for a 10 mile out’n’back. We’ll cruise down from Log House Road to Brink Road and back. This is one of my favorite sections of trail. I know, I say that about all the trails but its true. Awesome single track complete with a creek crossing (gotta do it twice), an alligator that lives in the creek near Huntmaster Rd (yeah, seriously. There is an Alligator in the creek!), some new, fresh cut trail between Brink and Huntmaster (thanks, volunteers!) and more than likely, some left over mud from all the rain. What more could a stinkin’, foul-mouthed trailie ask for? Well, OK, there is no beer on the trail but we’ll have some water out there for you bad-asses to keep hydrated.

All are welcome! Here are the details:

Address: Log House Road Trail Head, 23521-23599 Log House Rd. Gaithersburg, MD 20882
Coords: 39.243936, -77.207249
Time: 0730
Course: Greenway South to Brink Rd. and back.
Distance: 10-ish, maybe a teeny-weeny bit more

Announcements:

* Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin (Hats), Phil (Hats, Buffs, Magnets) or Mike Chau (Buffs). US Dollars only!

* The Summer 25K Training plan and long run schedule is in the files section or on the web page. Enjoy! Cost is $10 for the Summer. That’s cheap! Target race is the MD HEAT 25/50k on August 18th. Join us on Saturdays even if you are not training for anything. Just come run trails!

* Mark Calendars for our 3rd Annual Summer Bobwhite Fat Ass Trail Festival @ Seneca Lake on Saturday July 21st! We’ll have various distances and a whole bunch of great chow and bevs at the end. Don’t miss it!!!

Okay, Dats all I gots for ya!
C U on da trails!
Cheers
Muddy Shoes

Muddy Shoes Summer Training Schedule is here!!

25kSummerSchedule2018

Muddy Shoes Summer Training Schedule is here!! (Check File section)

Listen up! The goal for Muddy Shoes this Summer is simple: Keep trail running options available for the masses throughout the Summer months. That includes folks of all levels of distance, ability, and hygiene. I put together a 25k training plan to use as a goal or road map that gives us a general purpose and motivation to be out there on the single-track together. The training plan will target the MD HEAT Trail Race on August 18th. Our own trailie extroadinaire Nick Yeates just happens to be the Race Director! That race, BTW, is a 25k/50k. Pick yer poison. But, then again you can just be coming out for the fun of it and getting some good ol’ T.O.T. (Time On Trail) with some T.M.Fs (ya’ll know what that stands for, dontcha?) Some of you dirt stompers might have a need for higher miles and those can be easily be added on after each scheduled run on Saturdays. We will have regularly scheduled evening runs throughout the week on Tuesdays (Lake Needwood) and Thursdays (Cabin John Regional Park) maybe Wednesdays too!.

About the Training Plan and regularly scheduled runs:
• All Saturday runs start at 7:30 a.m. (no warm ups)
• Please add the suffix ‘–ish’ to all mileage totals. I try to be accurate but everything comes out –ish. CXan’t help it.
• A $10 donation is requested to help with the cost of post-run snacks and aid station stuff if you plan on running with us for most of the Summer
. It’s also OK to bring something to share after the run.
• The plan serves as a guideline. The days and mileages are suggested. For instance, if it says 6 miles on a Thursday you can also do that run on Friday or Monday when your schedule permits. Whatever works for you and your busy life. However, the long run and weekly mileages are key to being prepared for the 25k if you are doing it.
• Cross-training is essential. I cannot stress this enough. Try to pick an activity that will not only strengthen your core but help with balance, posture and breathing. Just lifting weights doesn’t cut it.
• We will run in any weather except thunder/lightning/ tornados…..well maybe tornados…but nothing over an F-3…..no, F-4
• We DO cross creeks and streams.

Feel free to bring friends to join us for a run or two.

OK, C U on the trails of MoCo!
Cheers,
Muddy ‘Summer’ Shoes

Outta the Way Tuesday Trail Night Lake Needwood

Its happened again, Folks. Every week Tuesday rolls around. Always right after that dreaded Monday and a day before Hump Day ( I still giggle every time I say Hump Day)…but I digress. The trails await! I see them in your future! And I don’t even know how to use a crystal ball! Nor did I stay at a HolidayInn Express last night (see how many get that reference!). I don’t need no stinkin’ gypsy telling me that there are trails in my future, I already know that! There are trails in your future too!

Sounds like there is a chance of precip today but the mud is already there from last week. Enjoy it! Afterwards we will head to the Outta the Way to address our self-induced our blood glucose and muscle glycogen depletion. Thats a fancy term for stuffing beer and burgers down our pie-holes. Sound like a plan? Good, then, I’ll see you at the Lake!

Here are the details:

Location: 15679 Needwood Lake Cir, Derwood, MD GPS Coordinates: 39.114637, -77.127564
Time: 6:30 (6:15 for warm-up)
Course: We will run around the lake clockwise doing Parilla Path and out’n’back on Troll Trail, then hill repeats on Potty Hill.

Announcements:

* Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin (Hats), Phil (Hats, Buffs, Magnets) or Mike Chau (Buffs). US Dollars only!

* Got Summer running plans? Well, we kicked off the Summer 25K Training last Saturday. I’m getting the schedule posted today Its low-key and cheap but awesome! Target race is the MD HEAT 25/50k on August 18th. Join us on Saturdays even if you are not training for anything. Just come run trails!

* Mark Calendars for our 3rd Annual Summer Bobwhite Fat Ass Trail Festival @ Seneca Lake on Saturday July 21st! We’ll have various distances and a whole bunch of great chow and bevs at the end. Don’t miss it!

OK, C U TMFs at the Lake!
Cheers,
Muddy ‘Swami’ Shoes

‘Mudness is Goodness’ Tuesday Trail Run @ Needwood

Maybe Martha the Mud Godess would agree that Mudness is Goodness… but who the heck is Martha? And what does she know about mud? Well, I know a little about mud and based on recent weather and the forecast (like the weathermen actually know what the weather is going to be) there will be a good possibility that we will be stepping in some mud today…puddles too! For many of us this is a pure trail delight. Splish-splashin’ through the woods getting all wet and grimy. My Mom used to yell at me for that. Now its called ‘exercise’. Wow, things have changed! Any-hoo, there will be an uptick in the temps and humidity today but its all good cuz we need to acclimate ahead of the real DC Summer weather. Just gotta tough it out to get tougher! So we run…

Details:

Location: 15679 Needwood Lake Cir, Derwood, MD GPS Coordinates: 39.114637, -77.127564
Time: 6:30 (6:15 for warm-up)
Course: We will run around the lake counter-clockwise doing the Blue Jay Loop, out’n’back on Beaver Tale Trail, then hill repeats on Adie’s Hill.

Announcements:

* Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin (Hats), Phil (Hats, Buffs, Magnets) or Mike Chau (Buffs). US Dollars only!

* Got Summer running plans? Well, we’ll be kicking off the Muddy Shoes Summer 25/50k Training Program on Saturday 20 May. Working on the training plan right now! Its low-key and cheap but awesome! Target race is the MD HEAT 25/50k on August 18th. Stay tuned for details coming your way.

* Mark Calendars for our 3rd Annual Summer Bobwhite Fat Ass Trail Festival @ Seneca Lake on Saturday July 21st! We’ll have various distances and a whole bunch of great chow and bevs at the end. Don’t miss it!

OK, C U TMFs at the Lake!
Cheers,
Muddy ‘Martha’ Shoe

Saturday Trail Run – Muddy Shoes at Muddy Branch – 0730

 

OK, Mud Shuckers, we’re hitting the Muddy Branch Trail on Saturday. Not quite starting our Summer Training yet but, hey, isn’t every run a training run of sorts? It looks to be a tad bit warm on Saturday so hydrate and munch those salt tabs and electrolytes. We’ll put some water out on the course for refills. We are meeting at a new place so we can easily park a group and not have to spend any time on pavement (except, of course, that dang 1/3 mile slab of asphalt called Esworthy Road!). It will be a short hop from the parking lot to the mid-point of the trail. There will be different mileage options, North and South, which we’ll explain in the a.m.

OK, here are the details:

Location: Travilah Elementary School 13801 Dufief Mill Rd, North Potomac, MD 20878
Time: 0730

Announcements:

* Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin (Hats), Phil (Hats, Buffs, Magnets) or Mike Chau (Buffs). No Bitcoins! US Dollars only!

* Got Summer running plans? Well, we’ll be kicking off the Muddy Shoes Summer 25/50k Training Program on Saturday May 19th. Its low-key but awesome! Target race is the MD HEAT 25/50k in August. Stay tuned for details coming your way. Cost? Just slide a ten spot ($10) and your in! Thats cheap!

* Mark Calendars for our 3rd Annual Summer Bobwhite Fat Ass Trail Festival @ Seneca Lake on Saturday July 21st! We’ll havew various distances and a whole bunch of great chow and bevs at the end. Don’t miss it!

‘Stamp Out Wimpiness’ Tuesday Trail Run @ Needwood

Yeah, well, tonight we join the fight against wimpiness. We cannot tolerate wimpiness on the trails! It can affect trail runners in the most horrible ways. Do you have an aversion to mud? Does swallowing bugs on the run make you gag? Does a skinned knee make you wanna run home crying to Mommy for a band-aid and some ointment? Do you get goose bumps when you see balloons, face-painting and people shouting ‘Good Job, Runner!’ while you run? All are signs that you might be afflicted with early onset trail wimpiness. Get cured now! B 4 its too late! Run trails at Needwood with a bunch of certified TMFers! Maybe take a tumble or two! Maybe pick some juicy bugs off your teeth when we’re done! Wear that bloody knee like a badge of honor! Just to be sure we end with hill repeats to make sure that wimpiness is gone. Guaranteed or no money back! Join us as we stamp wimpiness! Here are the not-so-wimpy details:

Details for tonight:

Location: 15679 Needwood Lake Cir, Derwood, MD GPS Coordinates: 39.114637, -77.127564
Time: 6:30 (6:15 for warm-up)
Course: We will run around the lake clockwise going out’n’back on Troll Trail, then out’n’back on Beaver Tale Trail and then hill repeats on Potty Hill.

Announcements:

* Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin (Hats), Phil (Hats, Buffs, Magnets) or Mike Chau (Buffs). US Dollars only!

* Got Summer running plans? Well, we’ll be kicking off the Muddy Shoes Summer 25/50k Training Program in May again (after Farm Park Challenge). Its low-key but awesome! Target race is the MD HEAT 25/50k in August. Stay tuned for details coming your way.

* Mark Calendars for our 3rd Annual Summer Bobwhite Fat Ass Trail Festival @ Seneca Lake on Saturday July 21st! We’ll havew various distances and a whole bunch of great chow and bevs at the end. Don’t miss it!

OK, C U TMFs at the Lake!
Cheers,
Muddy ‘Tough Guy’ Shoes

Tuesday Trails at Needwood!!!

Yeah, well, here we go again. It’s Tuesday. Time to circumnavigate (ooo, big word!) Lake Needwood. Thats right. Around we go! Will be a tad warmer this evening so hydrate accoedingly and be ready to run. All paces welcome. Bad attitudes prohinited.

Details for tonight:

Location: 15679 Needwood Lake Cir, Derwood, MD GPS Coordinates: 39.114637, -77.127564

Time: 6:30 (6:15 for warm-up)

Course: We will run around the lake counter-clockwise going out on Blue Jay Loop, out’n’back on Troll Trail, stop at Adie’s Hill for repeats then back to the cars.

Announcements:

* Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin (Hats), Phil (Hats, Buffs, Magnets) or Mike Chau (Buffs). US Dollars only!

* Got Summer running plans? Well, we’ll be kicking off the Muddy Shoes Summer 25/50k Training Program in May again (after Farm Park Challenge). Its low-key but awesome! Target race is the MD HEAT 25/50k in August. Stay tuned for details coming your way.

* Mark Calendars for our 3rd Annual Summer Bobwhite Fat Ass Trail Festival @ Seneca Lake on Saturday July 21st! We’ll havew various distances and a whole bunch of great chow and bevs at the end. Don’t miss it!

OK, C U at Needwood!
Cheers,
Muddy Shoes