The Ben Moore Memorial Half Marathon and 10k will be on Saturday 7 August.  I intentionally scheduled it during this time to give those, like you, training for a marathon an opportunity to test the progress of their training – on a supported and familiar route - and get a cool medal also.

-Wednesday Track Session will be at Bates Track at 6 pm.

-Saturday will be 16 miles starting at 5:30am

The route for this Saturday’s 16 mile run will be Truman Pkwy à South Haven à up Pinedale to the ¼ Mile Mark and back to 2 Mile Mark à up Rt 450 to Staples Corner’s (Rt 424)  à Left on Rt 424 à 2/10 mile and LEFT onto Belle Branch à 2 ½ miles to the end and go LEFT on Rutland Rd (the shoulders are narrow so be careful) à back to Rt 450 à Right onto Rt 450 à and back to 2 Mile  Stop and directly back to Truman Park N Ride.

Here is a link for the route: 

http://www.mapmyrun.com/run/united-states/md/annapolis/15107904

Let me know if you are interested in CROWNSVILLE TRAILS TWILIGHT TRAIL RUN
 

-When - Friday 23 July

-Time - 6pm to 8pm - thus, the twilight aspect. Bring your headlamp or small flashlight.

-Cost - Free!  When was the last time you saw that for any event?
-Distance - Out and Back. Somewhere around 6 miles-ish total.

-Participation - The arrangement with MET is for 'limited' participation so let me know as soon as possible if you would like to run with us.
- Fun run means No clock, no times, no results, no awards (except for the satisfaction of being among the first to run these trails)
-The plan would be to park just across the Farm Road overpass near the hospital. Directions will follow sign up.
 - The route will be marked with ribbons.
COME ON OUT :-)

 You should be feeling the positive effects of the track workouts as you normal level of effort is at a little faster pace. You should finish the run feeling you have pushed a little, but not be exhausted.

 Dr Robert Cohl, and Dr John Michie, both local Sports Chiropractors and Kiniesiologists. talk about inflammation, not just swelling, that pervades the body after hard exercise, the damage it causes, and how to combat it with (among other things) lots of anti-oxidants.  At a recent demonstration he offered hands-on analysis of some aches and pains of the attendees.  They all said they could feel immediate reduction in the soreness.  Amazing; but it works.  I can honestly say that without regular massage and kiniesiolgy/chiropractic support, the cumulative effect of "lots" of training would not allow me to continue anywhere near the level I currently enjoy.  The mind might be willing, but the body has to do the work, so you MUST take care of it.

 Wednesday Track Session -   START 6:00pm .The AHS track has been resurfaced but is closed while it sets up.  So, we can do them at BATES track, off Spa Rd or do the Treadmill.  Do   3 x 1200 , (3 loops)400m cool down between each; then 4 x 100’s. . 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. THIS is IMPORTANT. J..

Saturday Run –  ***START AT 6:00am.  16 Miles steady state (70%).10 miles for Half marathoners, at your 70% pace. Don’t forget your post run Dynamic Cooldown!!  The route this week

. Sunday Trail Run – The trails are perfect.. 8:00am or  9:00am  Start time, but let everyone  if you want to set something up

Recently someone asked me about  Supplements.  Here's the quick and dirty (with deference to Liz Applegate, Nutritionist for Runners World Magazine):

·  Androstenedione  - builds muscle mass; think Mark Mcguire; leave it on the shelf

·   Branched-Chain Amino Acids Although branched-chain amino acids show promise, especially for endurance athletes , the real science is still out. Better to get 75/100 grams of protein/day 

·  Calcium Aim for 1,000 to 1,500 milligrams a day. That amounts to three to five glasses of milk a day . If you are like me and don't drink milk, an multi-vitamin supplement will work 

·  Carbohydrate  1600 calories/day. If you don’t come close to the recommended amount of carbohydrate and you exercise for an hour or more at a time, consider drinking a carbohydrate-loaded sports drink before or after your workouts 

·  Chromium Chromium assists the hormone insulin in processing carbohydrates , rumored to help burn body fat and build muscle size and strength  but the real jury is still out . You don’t need to buy a supplement to increase your daily chromium intake; you get 50 to 60 micrograms of chromium from 1 cup of refried beans, two microbrewed beers, a cooked chicken breast, or 1 cup of peas

·  creatine Creatine may be one of the best-selling supplements ever, with more than $100 million in annual sales . Primarily for building muscle mass and quick speed - not for endurance athletes like you. 

·  Fat Blockers  - Shown to block fat adsorption Fat-blocker pills cost about $10 for a 1-week supply, so spend your money on something more worthwhile.  

·  Fat Burners  Contain ephedrine and caffeine  which  are powerful central nervous system stimulants . Avoid like the plague. 

·  Fish Oil 1 to 1 1/2 grams a day may reduce joint pain and rheumatoid arthritis symptoms, and even help those with psoriasis and inflammatory bowel disorders. Think of it as a natural painkiller for your sore, overworked muscles . If you are not a big fish eater, try a supplement. 

·  Folate (Folic Acid) Researchers have been touting the importance of this B vitamin for years, and with good reason. B oth men and women who skimp on folate increase their risk of heart disease. Among women and men, folate keeps blood cells healthy and fights off a severe form of anemia, which can make you drag through your workouts.  If you are not a big eater of green, leafy vegetables; lentils; fortified cereals; and citrus fruits; try a supplement. 

·  Ginseng Ginseng has a long history as a medicinal herb, but it hasn’t been scientifically shown to provide any performance benefit.

·  Glucosamine and Chondroitin Sulfate Glucosamine is an amino acid sugar that acts as the structural component of tendons, ligaments, and cartilage. Chondroitin is a component of cartilage.  Some studies showed lower insulin sensitivity and blood sugar control, so if you have diabetes, I strongly urge you to talk with your doctor before taking this supplement. These pills come with a hefty price tag, and you may have to take them three times a day. If you decide to take glucosamine and chondroitin supplements, take 1,200 to 1,500 milligrams of each per day.

·  Glutamine Found abundantly in your muscles and blood plasma, the nonessential amino acid glutamine serves as fuel for your immune cells.Take 5 to 20 grams after endurance exercise such as a 4-hour bike ride or 2-hour run. This supplement is no substitute for rest and a proper recovery diet, however

·  Iron Take 5 to 20 grams after endurance exercise such as a 4-hour bike ride or 2-hour run. This supplement is no substitute for rest and a proper recovery diet, however . Don't take a supplement with more than 15 milligrams of iron. 

·  Magnesium Magnesium exists mainly inside the cells of muscles and bones, where it assists with muscle contractions and energy metabolism . Try to get your magnesium from food sources such as nuts, molasses, whole grains, and dark green, leafy vegetables because oversupplementation can cause diarrhea and can interfere with calcium absorption and metabolism. DR is 400 milligrams. 

·  Phytochemicals  Fights disease. Fill up on phytochemicals is to eat a variety of fruits, vegetables, and whole grains. No one phytochemical acts as the fountain of youth, and no one food – and especially no one supplement – contains all the phytochemicals. Don’t get into a rut of always eating broccoli as your vegetable and an apple as your fruit. Try a new fruit or vegetable each week for variety and better health.  

·   Protein Every part of your body contains protein, from your muscles and blood and immune cells to your tendons, ligaments, skin, and hair. Sedentary people need 50 to 70 grams of protein a day to keep them going. Fit people need 25 to 50 percent more to take care of muscle repair and increased energy requirements

·  Pyruvate pyruvate taken in fairly hefty doses of 20 to 25 grams daily appears to boost endurance performance and assist in weight loss.A dosage high enough to be effective would be prohibitively expensive. Don’t bother.

·  Sodium Bicarbonate  Not bad if you are a sprinter. That’s because sodium bicarbonate acts as a buffer in the body, so it decreases lactic acid levels.  Large doses (20 grams or more) of sodium bicarbonate may cause severe intestinal cramping, bloating, and diarrhea, so use it sparingly and only for sprint-type exercise 

·  Vitamin C Vitamin C helps protect your body from oxidative damage caused by exercise and other stresses such as air pollution and secondhand smoke. Vitamin C is also critical for maintaining a strong immune system, which can be taxed by endurance exercise .  If you take supplements, keep your intake below 2,000 milligrams because anything above that level may increase your risk for kidney stones.  

·  Vitamin E Many researchers believe that the powerful antioxidant properties of vitamin E protect us from the age-related aspects of ailments such as heart disease and cancer. Studies also show that vitamin E supplementation – often at the level of about 400 IU a day – may help protect you from the oxidative damage caused by endurance exercise. This free radical–induced damage is what, in part, causes muscle stiffness and soreness. Look for a vitamin E supplement that contains no more than 400 IU. Take your supplement with a meal, since your body needs a small amount of fat to break it down. If you’d rather not take a supplement, then the best food sources are almonds and wheat germ; 1 ounce of wheat germ provides 50 percent of your DV. Fortified breakfast cereals are also good choices because they normally contain about 25 percent of the DV.

·  Whey Protein A by-product of cheese production, whey protein can supposedly build muscle mass and be absorbed more easily than other proteins. But no research supports such claims. Until studies find any promise for this supplement, save your money and instead consume your protein from foods such as soy, seafood, eggs, low-fat dairy products, and lean meats.

·  Zinc Though you have only about 2 grams of it in your body, zinc works in tandem with more than 100 different enzymes, many of which participate in energy metabolism. It’s essential for a healthy immune system. It makes wound healing and injury recovery possible, and it’s vital for male sexual functioning.  Most people don’t consume the DV (15 milligrams) for this mineral  so a good multivitamin can help meet your needs. 

  - I mentioned how great it is to feel yourself getting stronger.   Well, now, and the next few weeks, can also be a difficult transition period in your training.  The weekly, as well as the Saturday, runs are getting longer; and taking more time.   You are probably feeling tired for a  longer period after your runs, especially the long ones.  You, or your spouse, may be noticing you are spending less time with some of your normal routines.  IT'S OKAY and IT WILL GET BETTER.  It's a normal response to the increasing stresses you are putting on your body, and psyche.  If not handled properly, it can be a tough period.  Most of those who drop out of this, or any, program do so during this period.  The enthusiasm they had at the beginning just wasn't backed up by the hard commitment necessary to get through this tough period. Nagging injuries from the increased stress can also be a de-motivator.  It is much like the marathon itself, or life for that matter; a series of peaks and valleys, ups and downs, happy and not-so-happy times.   This is the time you really need  to lean on your "friends"  who are going through the same thing. 

-These next few weeks are when you begin to understand what I meant when I quoted "training for a marathon does not build character - it reveals it". You may be starting to have some doubts creep into your mind - "can I really DO this?"  "Did I bite off more than I'm prepared to chew?"  "Is it really worth it?"  "There's always next year."  "Who's going to know, or care, if I drop out now?"  It's normal. To date, I've done  173   combined marathons and ultra-marathons  and I go through the same thing every time - during the training AND during the actual race.  I'm sure every one of the 'veterans' will tell you the same thing.   It's how you deal with those negative thoughts that will define you as a marathoner and as a person.

- You are probably asking -  How long will it last? and What if I'm not feeling like that now?  Well,...wait for it... it depends on the individual.  Some will be able to stay upbeat the whole way, others will struggle up to and during the marathon itself- but they will get through it.   Generally, you will start to see 'the light at the end of the tunnel' after you do your first 20 mile run - especially if you have a good one.  If you are not starting to have any negative thoughts yet - you probably will; and if you don't, let me know and we will find a way to bottle it :-)

Let me know when you sign up for this:

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: 

WE NEED VOLUNTEERS!

Aug 7 – Ben Moore Memorial Half Marathon and 10k.  From our own Truman Park N Ride and a great mid-program Time Trial.  Register at:

http://www.active.com/event_detail.cfm?event_id=1868506

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.

" The sometimes bitter fruits of the JOURNEY will make reaching the FINISH LINE all the more sweeter - I guarantee :-).

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Posted by Steve Carton on July 21, 2010 10:48:00 AM EDT #