TUESDAY TRAILS @ LAKE NEEDWOOD & OUTTA THE WAY CAFE

Hey Trail Doggies,

Just to put this out there before I get to the running part, today is Outta-The-Way Tuesday! Time for our monthly sojourn to our favorite post-run watering hole and carb-reload facility, The Outta The Way Café. As many of you know, whenever we go, we get the best service (Thanks, Catherine!), great food and a most awesome vibe. As sweaty and muddy as we are, they still let us in. It is a Muddy Shoes home away from home.

OK, what was I here to talk about? Oh, trail running. Of course.

So, we got some splendid conditions. Temps are not expected to break 80! Maybe a small shower but well-below average heat we usually are suffering through in August. Take advantage of it!

Announcement – End of Summer into Fall Saturday schedule will be published this week. Got a couple of new runs on there. Keep your eyes peeled!

OK, details, details for tonight:

Location: Lake Needwood

Address: 15700 Needwood Lake Circle (parking lot by the Hiker-Biker Trail head)

Coords: 39.114925, -77.127917

Date: 16 August 2022

Time: Warm Up Mile 6 p.m. Main run 6:15

Course: Counter-Clockwise; Up East side of lake to Blue Jay Loop, crossover lake on Needwood Rd. then out-n-back on Troll Trail and back down West side of lake, hill repeats on Adie’s Hill and then back to parking lot.

Distance: 6-6.5-ish miles with warm-up (feel free to do shorter or longer)

Pace: Slow, Fast and In-between; all are welcome!

Vibe: Chill

Hope to C U there cuz these trails ain’t gonna run themselves!

Cheers,

Muddy Shoes

TUESDAY TRAILS @ LAKE NEEDWOOD – 9 AUGUST 2022

Funny man with watermelon helmet and goggles looks like a parasitic caterpillar

Dear Trail Dogs,

I am sorry to report that, apparently, I forgot to pay the Muddy Shoes Nice Running Weather weekly fee to Mother Nature Weather Associates, Inc. While I have contacted their customer service and have our account back in good standing, it will not be re-activated by tonight’s run. Therefore, I need to let you know that IT’S GOING TO BE HOT AS HELL out there tonight! My bad. Please accept my humble apologies and a token slice of cool, watermelon (after you run, Sucka!) to make up for it.

All joking aside, once again we will be running in adverse heat conditions. Please take appropriate precautions. Here is a re-print of my advice:

  1. HY-DRATE!!! All day. Keep chugging H2O. Yes, it will require more frequent bathroom breaks but, hey, that’s a good way to excuse yourself from some boring blah-blah work meetings.
  2. Dial your effort back a notch. There are no races today. No winners and losers. No need to go all out. Get your training in but be smart about it.
  3. Electrolytes. Its good to replace these as you sweat them out. They help with your performance. You can get these either through a sports drink, an additive powder or capsules. Chat with your fellow trailies to see what they use.
  4. Keep an eye on each other. I’m not going to give a dissertation here about the signs and symptoms of heat related stress but here is a good link to read up on it. https://www.cdc.gov/…/heatstress/heatrelillness.html

Heat training is actually an essential part of distance training for a number of reasons. It increases your endurance. It helps your body regulate metabolic function. It helps you build up a tolerance to push through pain (yes, running really, really far can hurt!). It’s important, especially for upcoming Fall races. Ask any of the coaches or experienced distance runners. It sucks while you are out there doing it but as I used to tell my runners when I was an MCRRC marathon coach, ‘The more shit you run through, the less shit affects you.’

One more thing – Mark your trail running calendars for the Groovin’ Woodstock 7K XC race this Saturday 14 August. Here’s the link to sign up to run or volunteer. https://mcrrc.org/calendar…/groovin-woodstock-7k-xc-2022/Our one and only Coach Gretchen presides as the Race Director for this one. It’s a throwback to the 60’s!

OK, tonight’s details:

Location: Lake Needwood

Address: 15700 Needwood Lake Circle (parking lot by the Hiker-Biker Trail head)

Coords: 39.114925, -77.127917

Date: 9 August 2022

Time: Warm Up Mile 6 p.m. Main run 6:15

Course: Clockwise; Across the dam to Parilla Path, crossover lake on Needwood Rd. then out-n-back on Beaver Tale Trail and back down East side of lake, hill repeats on Potty Hill.

Distance: 5.5-6-ish miles with warm-up (feel free to do shorter or longer)

Pace: Slow, Fast and In-between; all are welcome!

Vibe: Chill

Hope to C U there cuz these trails ain’t gonna run themselves!

Cheers,

Muddy Shoes

SUMMER/FALL TRAIL RUN #1 – Meadowside-Kengla

Hey Tree Smackers,

It’s Friiiii-daaaaay! Woot! Woot! But, wait, Not so fast. Calm down. So, I’m here to talk about Saturday morning. That’s when we run. Early. So, not to poo-poo your TGIF exuberance but ya’ll need to get to bed so you won’t bonk on Saturday. Just look forward to Saturday night for your weekend hi-jinks. Isn’t running fun? …Sorry.

This will be the first run of our Summer Trail Series – Part II. The schedule is going through the approval process as we speak. We’ll have some new places for you to trot (and old favorites too) as well as a superb and somewhat mentally stable coaching staff. No guarantees on their hygiene though! Anyway, stay tuned.

So, this week I’m taking you back to one of my favs – Meadowside Nature Center. From there we’ll have options to do a lot of different trails. The main run will probably include a quick out-n-back over to the Lake Frank Dam and then straight back out on the Kengla Trail towards Bowie Mill. Mileage will be whatever you want it to be. Run far or run not-so-far it’s up to your bad self to do what ya gotta do. Kapeesh, Trailie? Good. Now…

Here are the details:

Location: Meadowside Nature Center

Address: 5100 Meadowside Ln, Rockville, MD 20855

Coords: 39.113694, -77.106480  

Time: 0730

Distance: Up to you but right around 12ish miles

Vibe: Chill on a humid day

Attitude: Don’t bring one!

OK, then, C U there cuz as I always say, “These trails ain’t gonna run themselves!!!”

Cheers,

Coach Phil

TUESDAY TRAILS @LAKE NEEDWOOD – 2 AUGUST 2022

Trail Doggies!

Welcome to August! Those chilly Fall and Winter temps are right around the corner. Well…maybe not so much…

Anyway, as usual we are hitting the trails around Lake Needwood this evening! Woot! Woot! Be prepared for the usual H&H. Hydrate throughout the day, bring water and make sure your electrolytes are in balance. We’ll see you there!

Couple of announcement things:

  • People have been asking if we will continue our Saturday runs (Muddy Shoes Summer Trail Series) now that the Fat Ass is done. The answer is “YES!” Keep an eye out for the weekly announcements but we will do them every Saturday up to October when we (Muddy Shoes) host the Stone Mill 50 Miler Course Preview Runs and the Phantastic Phall Phat Ass (Yay, Robin!)
  • Mark your trail running calendars for the Groovin’ Woodstock 7K XC race on 14 August. Here’s the link to sign up to run or volunteer. https://mcrrc.org/calendar…/groovin-woodstock-7k-xc-2022/Our one and only Coach Gretchen presides as the Race Director for this one. It’s a throwback to the 60’s!

OK. Details for this evening:

Location: Lake Needwood

Address: 15700 Needwood Lake Circle (parking lot by the Hiker-Biker Trail head)

Coords: 39.114925, -77.127917

Date: 2 August 2022

Time: Warm Up Mile 6 p.m. Main run 6:15

Course: Counter-Clockwise; Up East side of lake to Blue Jay Loop, crossover lake on Needwood Rd. then out-n-back on Troll Trail and back down West side of lake, hill repeats on Adie’s Hill and then back to parking lot.

Distance: 6-6.5-ish miles with warm-up (feel free to do shorter or longer)

Pace: Slow, Fast and In-between; all are welcome!

Vibe: Chill

Hope to C U there cuz these trails ain’t gonna run themselves!

Cheers,

Muddy Shoes

TUESDAY TRAILS @ LAKE NEEDWOOD

Wassup, Trail Doggies!

Looks like Mother Nature is giving us a break with the torrid temps we’ve suffered through the last couple of days. Might not even hit 80 today. It will still be humid and possibly a bit damp but beggars can’t be choosers. We’ll take it!

Couple of announcement things:

  • People have been asking if we will continue our Saturday runs (Muddy Shoes Summer Trail Series) now that the Fat Ass is done. The answer is “YES!” Keep an eye out for the weekly announcements but we will do them every Saturday up to October when we (Muddy Shoes) host the Stone Mill 50 Miler Course Preview Runs and the Phantastic Phall Phat Ass (Yay, Robin!)
  • Mark your trail running calendars for the Groovin’ Woodstock 7K XC race on 14 August. Here’s the link to sign up to run or volunteer. https://mcrrc.org/calendar-event/groovin-woodstock-7k-xc-2022/ Our one and only Coach Gretchen presides as the Race Director for this one. It’s a throwback to the 60’s!

OK. Details for this evening:

Location: Lake Needwood

Address: 15700 Needwood Lake Circle (parking lot by the Hiker-Biker Trail head)

Coords: 39.114925, -77.127917

Date: 26 July 2022

Time: Warm Up Mile 6 p.m. Main run 6:15

Course: Clockwise; Across the dam to Parilla Path , crossover lake on Needwood Rd. then out-n-back on Beaver Tale Trail and back down East side of lake, hill repeats on Potty Hill.

Distance: 5.5-6-ish miles with warm-up (feel free to do shorter or longer)

Pace: Slow, Fast and In-between; all are welcome!

Vibe: Chill

Hope to C U there cuz these trails ain’t gonna run themselves!

Cheers,

Muddy Shoes

MUDDY SHOES SATURDAY LONG RUN (Note – early start)

MUDDY SHOES SATURDAY LONG RUN (Note – early start)

Well, guess what…IT’S JULY IN DC!!! We all knew this was coming. Every year, right after June, we get July. Never fails. And with it we get the H&H. That stands for HEAT and HUMIDITY, not Habanero and Hell-on-Earth. Maybe that would be better! I dunno!

What I do know is that we still have to get our miles in. Heat training is essential for those of you signed up for big Fall races. Factoid-for-ya: the human body uses blood to manage its ability to cool off. That’s why we sweat. Sweat, as it evaporates, helps cool the skin. Blood vessels feeding the skin dilate, which allows warm blood to flow to the skin surface. This helps remove heat from the body core in the form of moisture (sweat). Makes sense. However, the body still has to make sure the muscles and organs receive enough blood to keep them functioning. So, to compensate the body makes more blood. This is the result of your heat training. Surprisingly the human body can make up to 2 litres of extra blood. WOW! Amazing! OK, class dismissed!

Saturday morning is going to be really Summer-like, to put it mildly. You need to be really, really careful. Here are some tips I put in the Tuesday run announcement:

  1. HY-DRATE!!! All day. Keep chugging H2O. Yes, it will require more frequent bathroom breaks but, hey, that’s a good way to excuse yourself from some boring blah-blah work meetings.
  2. Dial your effort back a notch. There are no races today. No winners and losers. No need to go all out. Get your training in but be smart about it.
  3. Electrolytes. Its good to replace these as you sweat them out. They help with your performance. You can get these either through a sports drink, an additive powder or capsules. Chat with your fellow trailies to see what they use.
  4. Keep an eye on each other. I’m not going to give a dissertation here about the signs and symptoms of heat related stress but here is a good link to read up on it. https://www.cdc.gov/…/heatstress/heatrelillness.html

OK, now for the exciting run details, Coach Mike (Edwards) has come up with a new one for us. We’ll meet at C&O Lock 23 (aka Violette’s Lock). Mike has a loop that is 6.5 miles long (Caltopo will be available). Here are the details:

Location: C & O Lock 23 (Violette’s Lock)

Address: Violette’s Lock Rd
Darnestown, MD 20874
(Go all the way to the end by the canal to park)

Coords: 39.06762, -77.32860

Time: *** Early start at 0700 to avoid heat.

Distance: 6.5 mile loop (max – two loops)

Heat rule: You must have water with you to participate.

OK, C U there!

Cheers,

Muddy Shoes

TUESDAY TRAILS @ LAKE NEEDWOOD

Hey Trail Peeps,

So, question. Which is it? The heat or the humidity? I say both! So, when I hear people say “Its not the heat. It’s the humidity”, I still know I’m suffering either way. Hot is hot and humid is humid. I do recall a couple of Winter runs where it was so dang cold, and we were saying “I’ll be dying for the blowing wind and snow come July.” Well, here we are! Go figure. So….words of advice:

  1. HY-DRATE!!! All day. Keep chugging H2O. Yes, it will require more frequent bathroom breaks but, hey, that’s a good way to excuse yourself from some boring blah-blah work meetings.
  2. Dial your effort back a notch. There are no races today. No winners and losers. No need to go all out. Get your training in but be smart about it.
  3. Electrolytes. Its good to replace these as you sweat them out. They help with your performance. You can get these either through a sports drink, an additive powder or capsules. Chat with your fellow trailies to see what they use.
  4. Keep an eye on each other. I’m not going to give a dissertation here about the signs and symptoms of heat related stress but here is a good link to read up on it. https://www.cdc.gov/niosh/topics/heatstress/heatrelillness.html
  5. Shade is good. That’s why we run in the woods, right?

OK, that my Summertime PSA on heat and stuff. Now for this evening’s run details:

Location: Lake Needwood

Address: 15700 Needwood Lake Circle (parking lot by the Hiker-Biker Trail head)

Coords: 39.114925, -77.127917

Date: 19 July 2022

Time: Warm Up Mile 6 p.m. Main run 6:15

Course: Counter-Clockwise; Up East side of lake to Blue Jay Loop, crossover lake on Needwood Rd. then out-n-back on Troll Trail and back down West side of lake, hill repeats on Adie’s Hill and then back to parking lot.

Distance: 6-6.5-ish miles with warm-up (feel free to do shorter or longer)

Pace: Slow, Fast and In-between; all are welcome!

Vibe: Chill

Hope to C U there cuz these trails ain’t gonna run themselves!

Cheers,

Muddy Shoes

TUESDAY TRAILS @ LAKE NEEDWOOD

Yo, Trail Dogs!

Are you ready to hit the trails of Derwood? We’ll do our usual tag up at Lake Needwood for a jaunt around the pond, if you will. The weather peeps have thrown out their usual “chance of severe thunderstorms” forecast but that is usually hit or miss as far as them being accurate so…if there is severe weather (Lightning, etc. ) we don’t run. Other than that we be trotting.

BTW, this weekend is the 5th Annual Muddy Shoes Summer Fat Ass event. https://www.facebook.com/events/518978566603716?acontext=%7B%22event_action_history%22%3A[%7B%22mechanism%22%3A%22your_upcoming_events_unit%22%2C%22surface%22%3A%22bookmark%22%7D]%2C%22ref_notif_type%22%3Anull%7D We hope to see you all there!

Now for the details:

Location: Lake Needwood

Address: 15700 Needwood Lake Circle (parking lot by the Hiker-Biker Trail head)

Coords: 39.114925, -77.127917

Date: 12 July 2022

Time: Warm Up Mile 6 p.m. Main run 6:15

Course: Clockwise; Across the dam to Parilla Path , crossover lake on Needwood Rd. then out-n-back on Beaver Tale Trail and back down East side of lake, hill repeats on Potty Hill.

Distance: 5.5-6-ish miles with warm-up (feel free to do shorter or longer)

Pace: Slow, Fast and In-between; all are welcome!

Vibe: Chill

Hope to C U there cuz these trails ain’t gonna run themselves!

Cheers,

Muddy Shoes

MUDDY SHOES SUMMER TRAIL SERIES – RUN #15

Hey Trail Dogs,

Have you ever run trails in galoshes? You might get your chance on Saturday! We have not had an epic rain run in a long, long time. I miss the adventure of it all. On the plus side you won’t have to shower later unless you find some mud which is highly likely, hmmm. You can also rehydrate on the fly just by opening your mouth and looking up towards the sky. Also on the plus side, the danger of getting caught in a forest fire is zilch…literally zero! The downside, you might not be allowed back in your house cuz of the mud. You might have a frog in your shorts or socks. Other than that. No reason to avoid the rain.

This is the last run of the Summer Series leading up to the 5thAnnual Summer Fat ass next weekend. After that, we’ll just keep going, I guess!

PSA – don’t forget to mark your calendars for the 5thAnnual Summer Fat Ass coming your way on Saturday 16 July! Great fun!

OK, details:

Location: Lake Needwood

Address: 6129 Needwood Lake Dr, Derwood, MD 20855 Needwood Lake Circle (parking lot by Go Ape)

Coords: 39.11871, -77.12611

Date: 9 July 2022

Time: 0730

Course: We’ll let ya know.

Distance: Negotiable

Pace: Slow, Fast and In-between; all are welcome!

Vibe: Chill

Hope to C U there cuz these trails ain’t gonna run themselves!

Cheers,

Muddy Shoes