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Annapolis Striders Newsletter
Issue 4
February 14th, 2019   
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If you have a question concerning the Annapolis Striders or their events please check the

 to contact the appropriate person    

All Annapolis Striders events and races are organized and staffed by volunteers!
All Annapolis Striders members are encouraged to do their part and volunteer.  Encourage your family members to also volunteer! 
Medical Volunteers Needed For Annapolis Striders Races! 

Finish Line and Timing Crew
(Annapolis Striders races)

RRCA Ten Mile Club Challenge
(Sunday, February 24th)

B&A Trail Marathon and Half Marathon
(Sunday, March 31st)


We want you button. job vacancy help wanted search employees for jobs opening find worker for open vacancies
 The Annapolis Striders Annual Membership Meeting and Awards Banquet will be held 
SUNDAY,  March 10th, 2019 
Note change of date!
at Union Jack’s in Annapolis.  
Annual Meeting begins at 5:30PM. 

Please take part as we elect new officers & board members, report on major events of 2018, review the condition of the club, and look to 2019.


Join fellow Annapolis Striders, family and friends for some fun:
Reception and cocktails at 6:00PM. 
Buffet Dinner at 7:00PM with Annual Awards Ceremony until 9:00pm
Music and Dancing.

Price: $40.00 per person.
Reservations must be received by Friday, March 8th, 2019
Make your reservations here


Calling all Annapolis Striders members!
We want YOU to run on our team at the 
2019 RRCA Ten Mile Club Challenge,
 a friendly competition between all of Maryland & DC’s RRCA-affiliated running clubs taking place on Sunday, February 24, 2019, at Howard Community College in Columbia, Maryland.

Visit here to register  Be sure to select “Annapolis Striders” as your club, and do not apply a discount code (even if you find one on FB or elsewhere), as our club is not using one. 

Registration closes on Saturday, 2/16.   There is no race day registration!

While rising costs mean that the Annapolis Striders can no longer afford to cover our members’ Club Challenge entry fees, we think $14.88 ($13 + $1.88 processing) is still a terrific deal for a well-organized, professionally-managed 10 miler!
Also note: as per the requirements of the race permit, all participants must complete the race at a pace of 13 minutes per mile or less.


Volunteers: If you are available to volunteer, either to work the registration desk, finish line, or a course marshall, please register here:  

The Club Challenge is also the first event in the 2019 RRCA Maryland Championship Series, a year-long series of eleven races hosted by different clubs throughout the state. You only need to run four to be eligible for awards!  Visit here for the full list of 2019 races & dates.

Our finish line crew of Al Stott, Bob Burash, and Whitey Gross retired at the 40th Anniversary Run held December 9th, 2018.  This team brought 49 years of combined experience to timing our races.  Thanks to Al, Bob, and Whitey for keeping order as runners came full speed to the finish chute while getting our bib tear-offs, and for all the other support they have provided through the years.

The Annapolis Striders are now looking for volunteers to step up and learn the timing process. This job is interesting and important, which is why Al, Bob, and Whitey kept at it for so long. Interesting, because it allows you to see the entire field of runners cross the finish line in every condition, from completely exhausted to totally unfazed, and everything in between. But also extremely important! If we don’t have a finish line and timing crew, we don’t have a race! So please give it a try. Interested members please contact Dan Symancyk. The first race for the new crew would be the Cherry Pit 10-Miler in May.



In accordance with the Annapolis Striders by-laws, the Nomination and Board Development Committee presents the following slate of officers to the general membership:

Officers 2019-2020
President: Eva Coale
Vice President for Administration: David Phipps 
Vice President for Races: Irene Myers-Thompson
Vice President for Training and Education: Michael Myers
Treasurer: Brian Robinson
Secretary: Ashley Reed
Directors, Term Expiring 2021:
    Andrea Clappsy
    Lauren Colvin
    Dewitt Kneass
    Dan Mandeville
    Larry Puglisi
Directors (continuing), Term Expiring 2020:
     Rick Aulbach
     Kim Burke
     Tom DeKornfeld
     Kelly Gardner

Annapolis Striders 
2019 B&A Trail Marathon and Half Marathon 

The race will be held at Severna Park High School on 
Sunday,  March 31st, 2019.

The 2019 edition of the B & A Trail Marathon and Half Marathon will be at the new Severna Park High School for the third year, with a starting time of 07:30 AM. It is the 28th year of the marathon and 24th year of the half marathon. Come join us as we celebrate almost 30 years of running the marathon on this great rail to trail course.

For more information and registration

Volunteers are needed!  Click below!


Young couple jogging in park at morning. Health and fitness.



Annapolis Striders membership required to participate in these training programs. There is no fee for the training programs but you must register.

As coaches provide information, check back here for current Annapolis Striders Training programs!

Extra Mile Winter Distance Training

January 5th, 2019 – March 30th, 2019
This program targets long distance runners who wish to improve their race performance for spring distance events such as the RRCA 10 Mile Club Challenge (February 24th), B&A Marathon and Half-Marathon, and other spring marathons. This is a “fat-ass” style training program: participants are expected to provide their own hydration and nutrition on group runs, and will include long, recovery, interval, and tempo runs. 
Half Marathon Winter Training Program

January 12th, 2019 – March 31st, 2019

3D illustration of  GOOD to KNOW  script on road signFuel Your Stride

by Shannon Costello, RDN,  Annapolis Strider, #fuelyourstride

NUTRITION DURING YOUR RUN – in case you missed the last message about nutrition during your run…. As training ramps up, we should start to consider how to fuel during our long runs. Our bodies prefer to use stored glucose in the form of muscle glycogen for energy first, but glycogen stores are limited for the long run (no pun intended). After 60-90 minutes of exercise, glycogen stores are depleted leading to decreased performance if not replenished.
Everyone’s needs will look different based on height, weight, and running intensity, so consider some trial runs to find when and how much to consume during a run. A general rule of thumb to calculate how many carbohydrates your body needs is to divide your body weight by 4. This will give you the average grams of carbohydrates (g/CHO) needed per hour of running after the first 60 minutes. For example, a 150-pound runner may need about 37 g/CHO per hour. Allow your body to absorb this fuel slowly by breaking down your sips or bites consuming about every 15-20 minutes. The body is under a lot of stress during exercise with blood flow directed to the working muscles rather than to the digestive system, therefore gastrointestinal (GI) discomfort is not uncommon. Carb-enhanced liquids are usually well-tolerated if food intolerance is an issue.
Choose a fuel source that contains carbohydrate, electrolytes, and fluids. Simple carbohydrates like those from gels, gummies, fruit and fruit juice, or a sports drink are absorbed quickly allowing the glucose to go directly to the working muscles. For example, 8 ounces of a sports drink has about 15 grams of carbs and the average packet of energy chews contains about 20- 25 grams of carbs. Always consume plenty of water when consuming a gel or chewable snack. Aim for about 16-20 ounces of hydrating fluid every hour. If you tend to get hungry mid-run, consider a more satisfying snack with a small amount of protein or fat such as a single-serving peanut butter packet (keep in mind protein and fat are a little harder to digest). It is crucial to experiment with different fueling sources on training days to find what is best tolerated.
Shannon is a Dietician Nutritionist and Annapolis Strider

Thank you for joining us at our
 Annapolis Strider Socials!! 
Mark your calendar!!
Happy New Year and welcome to 2019!
Location, location, location-please tell us your favorite spot-we are preparing for 2019!! Save the Dates, 2019 Annapolis Striders Socials, 2nd Thursday of Each Month from 6:30pm-8:30pm with the locations to be determined: April 11, May 9, June 13, July 11, August 8, September 12, October 10, November 14 & December 12.

We look forward to seeing you at our socials in the future. Your ideas are encouraged; please alert Carrye Massey, 410-627-8246.

Thursday, February 14, 6:30-8:30pm 

6:30-8:30pm-meet us at La Sierra Inc., 2625 Riva Road, Annapolis, Maryland 21401.
Thank you Joan Schramm for your suggestion and David Castillo, Manager, for reserving our space.

Thursday, March 14, 6:30-8:30pm
6:30-8:30pm-meet us at Annapolis Market House, 25 Market Space, City Dock, Annapolis, Maryland 21401.
Thank you to Sandy Guntert Kellstrom for your suggestion and Cherish Brooks, Manager, for reserving our space.




Information about races may be sent to us by visiting the 

Annapolis Striders webpage.  Under “Contact Us”  select

 “Submit Community Race”.


Listed by Event Date
New postings will have A-10 logoprior to the announcement


right-arrow-icon3.gif  The Rec Deeds Challenge 5K and 1 mile Funwalk will be held Saturday, March 30th, 2019 at Downs Park in Pasadena. 

This is the signature annual event!  The organizers look forward to seeing you out on the trails at Downs Park in Pasadena.  All proceeds go toward special needs athletes and families to assist with sports scholarships as well as summer camp programs.


right-arrow-icon3.gif The Emily Schindler Memorial Scholarship Triathlon  will be held Saturday, April 13th, 2019 at the Woods Community Center in Severna Park, MD.

The swim portion of the triathlon will take place in the Community Center pool and the bike and run will be on the B&A trail. The two distance events will the main triathlon (800 yard swim, 9 mile bike, 3 mile 

run) and the Flamingo Feat (1,660 yard swim, 18 mile bike, 6 mile run).

right-arrow-icon3.gif The MCJROTC 5K and SEMPER FIT DAY will be held 

 Saturday, April 13th, 2019 at Northeast High School 

in Pasadena, MD. 


 Marines will be holding Combat Fitness tests. There  will also be HIIT instructors. There will be an obstacle course for attendees to try.   Vendor and other concession stands will be available throughout the day. There will be something for everyone.
All proceeds benefit the NHS MCJROTC and a local charity.
The Escape Through The Cape 5K/ 1 mile fun run will be held
Saturday, April 13th, 2019  at the Cape St. Claire Elementary School.

The Cape St. Claire Parent Teacher Organization (CSC-PTO) is dedicated to supporting the education and well being of the children in attendance at the Cape St. Claire Elementary School, and also to supporting the efforts of their teachers and families. To that end the organization raises funds, organizes social events, sponsors enrichment programs and coordinates volunteer efforts.


 The Junior League of Annapolis will hold the 12th Annual Jennifer Summers Barrett Memorial Volunteers on the Run 5K on Sunday, April 14th, 2019 at Quiet Waters Park in Annapolis.

Open to the public, the proceeds from the race benefit the community programs of JLA. This includes JLA’s work with the Anne Arundel County Partnership for Children, Youth and Families to establish a Community of Hope in Brooklyn Park, and the Coaching for Life partnership with Serenity Sistas, which supports women in recovery from alcohol or substance abuse, providing them with a chance to re-enter life.

right-arrow-icon3.gif  The Road to Recovery: Sober Truth 5K Run and Family Trot will be held Saturday, April 27th, 2019 at 8:00 am at Baugher’s Fruit Farm in Westminster, MD.

This run will take you through the rolling hills of Carroll County and the beautiful Baugher’s Fruit Farm.  You will have a birds eye view of the valley below on your last lap of the race through the fruit orchard itself.  The race will help  raise funds for Sober Truth, a substance abuse treatment program that provides treatment for adults suffering with addiction.
If you sign up before April 1, 2019 you will receive a free Sober Truth T-shirt.


The  2019 Race for Hope – DC will be held Sunday, May 5th , 2019 in Freedom Plaza in Washington, DC.

The Race for Hope-DC, a 5K course in the nation’s capital, is a fun and inspiring way to join forces in the fight against brain tumors by raising funds for research. It is one of the largest fundraisers in the country benefiting the brain tumor community and the proceeds support the National Brain Tumor Society.
For more information and registration

Annapolis Striders members:

As a courtesy, members will  receive a reminder e-mail at the beginning of the month when their membership expires!

At the bottom of this newsletter you will find a link where you may
 update your e-mail address  or use the quick link at the top of the newsletter
to update your e-mail address and/or mailing address. 
If you want to receive the E-Streak newsletter and The STREAK quarterly publication it is important that you keep your contact information current and accurate!

Please remember that ALL Annapolis Striders members are welcome at our monthly Board Meetings, the first Tuesday of each month 7:00 pm.  
2019 dates are:
 March 5th, April 2nd,  May 7th, June 4th, July 2nd, August 6th, September 3rd, October 1st, November 5th, December 3rd.


All Board Meetings are held at the Anne Arundel Medical Center in the

Belcher Pavilion, 7th floor, Conference Room B or E.  Park in Garage E.   

Disclaimer: Information in this newsletter is provided by others. There is no guarantee as to the completeness or accuracy of any information.  This site may contain links to third party websites.  We do not accept any responsibility for the contents or information contained in those websites and make no representations as to the accuracy or completeness of the content or information provided by those websites.