Additional Information

Proceeds go to support WOUNDED WARRIORS PROJECT, CHESAPEAKE HOSPICE HOUSE, and RUDE RANCH ANIMAL SANCTUARY
Be a part of the FIRST local official trail run. The trails are beautiful at Rosaryville Park in southern Maryland and ideal for veteran trail runners and those interested in trying out their first trail run.
The Annapolis Trail Runners are offering a variety of distances to satisfy everyone.

Online registration for the annual Ben Moore Memorial Half Marathon and 10k is open. Register at:
http://www.active.com/event_detail.cfm?event_id=1868506

Saturday, August 07, 2010 @ 7:30 AM

Race Day Registrtion Opens at 6:15am Where: Start/Finish at Truman Parkway Park N Ride Course: Route will transit much of the same route Ben led.

The full race flier is HERE.

Ben trained hundreds of runners to successfully complete their first marathon. Those of us who benefited from Ben's inspiration and guidance want you to join us in a memorial run in his honor, on some of the same routes Ben led us on for 20 years. We want to see Moore's Marines Graduates wear their shirts to be eligible for special awards. Proceeds from the race will go to the Anne Arundel County Auxiliary Police who Ben was a part of for many years, Chesapeake Hospice House who provided compassion and support for Ben and his wife, Betty; the Wounded Warrior Project for whom Ben was a kindred spirit, and Rude Ranch Animal Rescue. A new beneficiary this year will be the METAvivor organization for Stage 4 Breast Cancer awareness. JOIN US to Honor Ben and support these worthy causes.

We start our Fall marathon “adventure” this Saturday!  For many of you ‘veterans’ the initial 10 mile run will be more of a recovery run than a ‘build’ run.  You need to treat it as such – not a tempo or speed workout.  You are giving your body time to completely adapt to the stresses you have been putting on it over the winter months.  A 70% effort is the goal for EVERYONE.  That will feel easier (and faster than last year) for some; and COMFORTABLE for others, even if the 10 miles is your long run.

If you have just worked your way up to 10 miles in preparation for the program – don’t worry, you have time to progress; just don’t rush it.

The same applies to you 10 K and Half Marathoners.  Your run will be shorter but should also be at that 70% effort.  Try to match up and run with someone running your pace, even if they are training for a different distance.

Wednesday Track Session -   START 6:00pm .Let’s do the  4 Minutes of Hell – 8 x 20sec All Out (95%), 10 sec recovery again. Do one mile Warm Up and one mile Cool Down.  During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways. I really would like to  know how it goes.  J. Next week we will start Yasso’s.

Saturday Run –  ***START AT 6:30am. **** 10 Miles steady state (70%), . 6 miles for Half marathoners, at your 70% pace. We will meet at the Westfield/Annapolis Mall Food Court for the Post-Run Discussion. 

Sunday Trail Run – The trails are perfect..  9:00am should be a good Start time, but let everyone  if you want to set something up.

Along with Gatorade, when possible we will be providing energy gels, animal crackers, Gummy Bears, and other ‘goodies’ at the Water Stops. We will try to vary the energy drinks and gels from time to time to give you more variety so you can find that magical mixture that makes you run on wings –or- sends you quickly to the bushes, never to be tried again J  You are welcome to bring or suggest something you would like to try.   Another option for the ‘Suzy Homemaker’s” to try homemade energy bars, especially if you have a food processor are really easy and you can add what you want in terms of your likes/dislikes. One popular mixture one of my ultra-friends likes makes them using figs and cashews as a base, and adds in a variety of things depending on what's on hand. Here's a blog that has some yummy looking options:

http://morgansmenu.blogspot.com/2008/07/homemade-raw-bars.html

Larabars are also popular and seem to be pretty delicious and fairly easy to find in stores  (REI, Whole Foods, etc). Their only ingredients are fruits and nuts, so  they are gluten free. I have had luck with these as pre-race fuel and on  long bike rides. Haven't tried them while running because I shy away from  things that require chewing on the run. Apple Cinnamon is my favorite,  followed by Coconut and Ginger Snap.

REMINDER - We get a discounted rate of $46 per month for the unit.  Contributions can be made directly to me or via PayPal – or – Steve has set up a PayPal “Buy Now” option from the www.bluepointtiming.com site.

Marine Corps Marathon Guaranteed Entry for Moore’s Marines Registration information.

Hyperlink: http://www.active.com/framed/event_detail.cfm?event_id=1831100

Group name: MOOR’S MARINES

Password: BOWMAN

Form Open Date: June 4^th 2010

Form Close Date: August 25^th 2010

Cost Per Registration $90.00 + processing fee

Mark the Date: 

May 22 – One Mile Run to Benefit Special Olympics, downtown Annapolis sponsored by Annapolis Police Department.  www.annapolis1milerun.com

June 27 – Chestertown DRAGONFLY Sprint Tri = Swim ½ Mile in the Chester River off the Washington college dock; Bike 18 Miles along the river, Run 5k through the scenic streets of Chestertown.  Beer and Wine sampling from the local Winery and lots of food at the end.

http://www.active.com/event_detail.cfm?event_id=1848438

July 18 – Rosaryville 10k, 15k, 25k, 50k Trail Runs

http://www.active.com/event_detail.cfm?event_id=1840306

Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  You can indicate your intention to run and see who else is planning on showing up – one more incentive for getting there. Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

NOTE:  Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve.carton@retrievalsystems.com  Take a look.

"You are beginning a great adventure – enjoy the journey and the Finish will take care of itself.”"

Queen Annes Police K9 5k Results

Age Group Results: HERE

Overall Results: HERE
Age Group Results: HERE

I think the main aspect of this past weekend was the wind.  The temps were not bad and the rain was ‘scattered’, so if you got wet, hopefully it did not last long.  Rene Cover, Jim LeClare and I went out to Yellow Spring WVA for the CAPON VALLEY 50K on Saturday.  We set up Rene’s palatial tent 20 yards from the Start/Finish Line, which made things much easier on race morning.  The run itself went very well.  Rene commented that it was the most scenic trail run she had done – and the hardest J  CAPON VALLEY is a VERY hilly course but very runable – well, most of it.  Rene opted to ‘cool her jets’ and work on ‘pace management’ and stay with me.  My ego has taken worse blows; but it also gave me the opportunity to work on my climbing and walking pace – trying to keep up with Rene.  I think she qualifies for the “Billy Goat” category originally established for Missy DiGuilian.

We got rained on early but the temps were in the upper 60’s, then the wind picked up and dried us off.  The wind was howling but we were protected by the heavy woods for the most part.  Rene flew down the downhills for the last few miles and we finished in 7:22.

The real story was Jim. He flew through course in 4:40 and finished 12^th overall. He flew in from France on Friday, being up for 30 hours and getting caught on the tarmac from the ash cloud. Got into Dulles and drove straight to the event.  He left his trail shoes at home and only had his “treadmill” road shoes with him. I guess it did not matter since he must have barely touched the ground J  Well done, JIM.

 I have attached the Moore’s Marines Training Schedule.  Our first group run is Saturday 22 May but I want you to get familiar with the schedule in advance, and ask any question now.  The veterans will see the Yasso 800’s.  For those new to the group, I will explain those later.  They will be the staple of your Track – Pacing sessions for the next six months.  The schedule shows generic weekday workouts but I will give more specifics as we progress – and based on group and individual progress.

 Let me know if you have ANY questions, or if you don’t see something you are looking for in your workouts.

 Wednesday Track Session -   START 6:00pm .Let’s do the  4 Minutes of Hell – 8 x 20sec All Out (95%), 10 sec recovery again. Do one mile Warm Up and one mile Cool Down.  During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways. I really would like to  know how it goes.  J.

 Saturday Run –  ***START AT 6:30am. **** 10 Miles steady state (70%), 80% for the last 2 miles  – just do not overdo it. 6 miles for Half marathoners, at your 70% pace.  Our first MM run will also be 10 miles.

 

. Sunday Trail Run – The trails are perfect..  9:00am should be a good Start time, but let everyone  if you want to set something up.

You are invited to participate in a University of Delaware Study on Runners .  Your participation in this study will consist of filling out online surveys each month for a year.  The survey will ask questions about your running habits, footwear, mileage, and injuries.  You should be: Between ages 18-50; In good health

Running >10 miles/week Participation will involve a minimal time commitment including 15 minute surveys each month for a year. Please contact Allison Altman 302-831-4646

coordinator.runsurvey@gmail.com

You all know how I feel about placebo’s instead of listening to your body.  Here is some information from someone who addresses the use and overuse of taping.  “Every year I run many different races in cities all over the world. Over the past few years, I’ve noticed a growing trend—runners covered with tape. I’ve seen tape in every color of the rainbow, taped in every direction possible, but no matter what the color or style, usually by the end of the race the tape is hanging off and the runner is limping across the finish line. That is, if he or she even made it there. Taping represents one of the biggest problems when it comes to the management of running injuries: the quick fix. People want a fast cure with little to no work; hence, magical tape!

Even when used appropriately, taping is never meant to be a cure for any injury. Specialized taping such as the McConnell and Kinesio taping techniques have been used by physical therapists as an adjunct to other therapies for treating various conditions. Often taping is used in conjunction with other treatments to enhance body awareness training, maintain proper posture, and achieve optimal joint biomechanics during low impact, low velocity activities. In this case, it’s not what the tape does, it’s about how it reminds you of what you should be doing. That said, practicing conscious awareness of your body will achieve the same result without the sticky mess. Unfortunately the widespread misuse of therapeutic tapes has lead to the misconception that they are a cure for any given running injury.

Tape manufacturers will claim that their tape pulls the skin away from muscles allowing more circulation and blood flow, thus promoting healing. In reality, nothing causes more vasodilation and blood flow than running. Why use tape for increased circulation when this is a natural response to running anyway?

Another claim of tape manufacturers is that their special tape will support the muscle, realign structures, distribute forces, etc. No matter what the color, size, or “special materials,” it is still tape on the skin and it will never be able to control muscles during an activity as powerful and dynamic as running. Once we begin actively moving and sweating, the false sense of stability the tape initially provided is gone, the tape peels off, and we are left with a decorative streamer trailing behind us.
           
Placebo medicine works very well for self-limiting problems, but it never works for an ongoing problem like a running injury. Not only will tape not cure the injury, it could make it worse. The tape provides a false sense of security and stability, and by running with tape you could be doing more damage to your existing injury. Not to mention those who wrap the tape so tightly around their leg that they create a tourniquet in order to run through pain. The only way to properly manage a running injury is to address the injured structure itself and fix the components of running that are distressed. This can be achieved by seeking the help of a skilled, professional physical therapist with experience treating running injuries. There is no quick fix, there is no secret cure, and there is no magic tape. It is still tape on skin, and it will never manage a running injury!

Bruce Wilk is a board-certified physical therapist, a certified running coach, and director of Orthopedic Rehabilitation Specialists in Miami, Florida

 Below is the link for the 2010 Moore’s Marines Training Program:
http://www.active.com/event_detail.cfm?event_id=1853054

You all will continue to get these Weekly Updates and be eligible for the guaranteed entries and the Destination Trip.  However, it would be very much appreciated if you would ‘join’ the program to help offset the support for the Mile Support Stations and the Port A Pot maintenance.  Your entry fee will cover about two months of Port A Pot usage.

 We get a discounted rate of $46 per month for the unit.  Contributions can be made directly to me or via PayPal – or – Steve has set up a PayPal “Buy Now” option from the www.bluepointtiming.com site.

 

Marine Corps Marathon Guaranteed Entry for Moore’s Marines Registration information.

Hyperlink: http://www.active.com/framed/event_detail.cfm?event_id=1831100

Group name: MOOR’S MARINES

Password: BOWMAN

Form Open Date: June 4^th 2010

Form Close Date: August 25^th 2010

Cost Per Registration $90.00 + processing fee

Mark the Date: 

May 22 – One Mile Run to Benefit Special Olympics, downtown Annapolis sponsored by Annapolis Police Department.  www.annapolis1milerun.com

June 27 – Chestertown DRAGONFLY Sprint Tri = Swim ½ Mile in the Chester River off the Washington college dock; Bike 18 Miles along the river, Run 5k through the scenic streets of Chestertown.  Beer and Wine sampling from the local Winery and lots of food at the end.

http://www.active.com/event_detail.cfm?event_id=1848438

July 18 – Rosaryville 10k, 15k, 25k, 50k Trail Runs

http://www.active.com/event_detail.cfm?event_id=1840306

Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  You can indicate your intention to run and see who else is planning on showing up – one more incentive for getting there. Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

 

NOTE:  Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve.carton@retrievalsystems.com  Take a look.

 "If you don’t know where you are going then any road will take you nowhere.”"

 

Greetings Winter/Spring Runners;  Week #21

Another GREAT running weekend! 

There was a large turnout for Truman; starting at various times from 5am to 8am.  When we start the Schedule in a couple of weeks, I will include a specific route.  Until then, let me know if you are going longer or on one of the alternate routes.  It does not make sense to ask our Water Stop Captains to put water at spots no one is planning on using.

Wednesday Track Session -   START 6:00pm .Most everyone is ready to resume Build or Maintenance runs.  4 Minutes of Hell – 8 x 20sec All Out (95%), 10 sec recovery. Do one mile Warm Up and one mile Cool Down.  During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways. Let me know how it goes.  I would like to hear what you think of this workout.  It has gotten a lot of hype in the ‘trade’ magazines.  The Japanese are getting some terrific results.  I am interested in how they work for ‘older’ – ‘more mature’ runners J.

Saturday Run –  ***START AT 6:30am. **** 10 Miles steady state (70%), 80% for the last 2 miles  – just do not overdo it. 6 miles for Half marathoners, at your 70% pace

Sunday Trail Run – The trails are perfect..  9:00am should be a good Start time, but let everyone  if you want to set something up.

Now that the training is ramping up here are 6 Roadblocks that can slow your progress toward meeting your goals.

1.       Negative Thoughts – If you fill your head with negative thoughts about your ability as an athlete, it’s impossible to succeed.  It does not matter whether you goals include a podium spot – you are still an athlete.  You can only be successful if you believe in yourself.  This does not have to be as extreme as ‘I am a slow runner and will always be slow’ but can just be having a ‘phobia’ about hills, or speed work.  I include EXCUSES in this category as well.   One that I think we all deal with is- just getting up for a 6:30am Saturday run after a hard week at work.  That 5 minutes after the alarm goes off will set the tone for the rest of the day.  You can come up with every excuse in the world to stay in that warm bed, but if you get past that “first 5 minutes”, you have started the day on a positive note – and you will find that it is “too cold”, “too dark”, “too rainy”, etc. etc. usually are not as bad as we initially think.   Ron’s Rule Number One – YOU AWAYS SHOW UP J

2.       Support System Failure – If your friends and family don’t support your routine or your athletic goals, it is difficult to succeed.  Tell them why running and being active is important to your long term health; mental and physical.  Try to involve them in some way so they can celebrate your athletic success; but remember to make time for their interests as well.  BALANCE IN ALL THINGS.

3.        No Routine – If you squeeze your runs into spare moments, without making them a priority, other things that seem more important at the moment will always take precedence.  Consistency and routine are critical for long term health and fitness.  I have read studies that say it takes 21 days to establish a ‘routine’.  Set a goal to do your routine for 3 weeks.  Then re-evaluate. One strategy is to schedule  an appointment –actually put it on your calendar- to run/exercise a certain number of days or hours each week.  Treat this like a real appointment and recruit a buddy to meet you.

4.       Boredom – If you’re running routing has become boring and uninspiring, the death of your routine is close. Look for ways to vary your fitness routine to make it more interesting.  Talk someone into taking this new challenge with you.  Adventure loves company, and you might get them started on a path toward their own goals.

5.       Inconvenience. – If the best gym or health club is a long drive out of your way, your enthusiasm to make that commute may quickly deteriorate. Look for ways to make getting fit easy and convenient.  Find fitness opportunities close to your home or office, or along your commute.  Pack your gear and healthy snacks the night before you go to the gym, ride your bike to work, or run or walk.

6.       Perfection – Runners who see the world in terms of success or failure, black and white, have a hard time dealing with inevitable fitness bump in the road.  We can all strive for excellence, but no one is perfect. When your fitness is derailed, it’s merely a temporary setback.  What’s holding you back?  Find creative solutions.

 

 

Below is the link for the 2010 Moore’s Marines Training Program:
http://www.active.com/event_detail.cfm?event_id=1853054

You all will continue to get these Weekly Updates and be eligible for the guaranteed entries and the Destination Trip.  However, it would be very much appreciated if you would ‘join’ the program to help offset the support for the Mile Support Stations and the Port A Pot maintenance.  Your entry fee will cover about two months of Port A Pot usage.

How about – Wine Glass marathon in New York?  It is time to start thinking about whether we want to do a Destination Trip, and if so, where.  Reply All with your suggestion.  Steve will be opening a Poll on  website.

We get a discounted rate of $46 per month for the unit.  Contributions can be made directly to me or via PayPal – or – Steve has set up a PayPal “Buy Now” option from the www.bluepointtiming.com site.

Marine Corps Marathon Guaranteed Entry for Moore’s Marines Registration information.

Hyperlink: http://www.active.com/framed/event_detail.cfm?event_id=1831100

Group name: MOOR’S MARINES

Password: BOWMAN

Form Open Date: June 4^th 2010

Form Close Date: August 25^th 2010

Cost Per Registration $90.00 + processing fee

Mark the Date: 

May 22 – One Mile Run to Benefit Special Olympics, downtown Annapolis sponsored by Annapolis Police Department.  www.annapolis1milerun.com

 June 27 – Chestertown DRAGONFLY Sprint Tri = Swim ½ Mile in the Chester River off the Washington college dock; Bike 18 Miles along the river, Run 5k through the scenic streets of Chestertown.  Beer and Wine sampling from the local Winery and lots of food at the end.

http://www.active.com/event_detail.cfm?event_id=1848438

 July 18 – Rosaryville 10k, 15k, 25k, 50k Trail Runs

http://www.active.com/event_detail.cfm?event_id=1840306

 Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  You can indicate your intention to run and see who else is planning on showing up – one more incentive for getting there. Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

 NOTE:  Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve.carton@retrievalsystems.com  Take a look.

" He who runs for pleasure never gets old"

Frederick Douglass and the TalbotYMCA 10 Mile

Overall: HERE

By Age Group: HERE