Our Moore’s Marines Training Program shirts are ready!!  This year, instead of me being the middle man, you can get your shirt directly online from our “store”.   They are a high quality tech sleeveless bright green shirt – easy to find in a crowd.  The I will be covering part of the cost so the price to you is $15.   Select the size you want according to the size chart.  You will be asked for your address so the shirt can be mailed directly to you if necessary.  The first order date will be 11 August.  Another order date will be mid-September so we can have them to train in before the fall marathons.

Bluepoint Race Management - Moore's Marines Shop (hold control and click)

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.  We need Volunteers, so if you are not running, please come out and help.

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

I will not be running for a while.  I was 40 miles into a long ride Sunday and took a nasty spill; trip to the  Emergency Room, no breaks or surgery required but torn AC joint ligaments will take a while to heal.

Wednesday Track Session -   START 6:00pm .The AHS track resurface has been completed. This week we do   3 x 1200 , (3 laps) 400m cool down between each;.then 4 x 100 sprints.. 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 5:30am.  13 Miles up tempo (80%).13 miles for Half marathoners, at your 70% pace. Don’t forget your post run Dynamic Cooldown!!  The route this week will be the Ben Moore Memorial Half Marathon.

 Route:  http://www.mapmyrun.com/run/united-states/md/annapolis/50852573

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

HEADS UP - Quana Frost is putting together a team for the Ragnar Relay and is looking for a two more runners to join their team "the Dirty Dozen". 

http://www.ragnarrelay.com/dc/index.php
 
If you are interested please contact Roy Smith at rmsmith@cwtsatotravel.com.  See details below from Roy.

I did some research on the Ragnar relay Washington, DC.  I want everyone to understand the requirements and see if you are still interested.  The relay starts in Cumberland, Maryland and end at the National Harbor near FT Washington, MD.  The relay team will consist of 12 members. During the relay, each team member runs three legs, each leg ranging between 3 - 8 miles and varying in difficulty. This means a lot of hills.  That means that all runners should be able to run at least 10 miles to about 20 miles.  I will recommend the Marathon Training folks to run the longer more difficult legs of the race. 

We will need two vehicles that can carry at least 6 runners.  The first vehicle will drop off the first runner, drive ahead a few miles, cheer the runner on, and provide them with water, snacks, and plenty of love. That vehicle will then drive ahead to the first exchange point to drop off the second runner, and pick up the first runner when that leg is complete. They will repeat this pattern for six legs until they hand off to their second vehicle. This leapfrogging pattern will continue all the way to the finish line.
I estimate our run will last for 32 straight hours.  That means run, drive, sleep, repeatJ  That means some major funk…
Below is a sample running chart. 

Below is the fee for this event: 
Team Fee: $1,260.00
Breakdown: $105/person
The price above will not include race fuel (i.e. Food, water, Gatorade, gas etc) we will have to purchase. 

Most of you have heard me talk about or seen Training Zone for workouts.  Here is more of what is behind the terms.  Lactic Acid and Lactate Threshold.  A by-product of the anaerobic energy production system is lactic acid. Lactic acid is often viewed as an evil demon, but in fact it is an energy source for the body. When given enough time, the body can process and use lactic acid to produce ATP (the ‘fuel’ for muscle fibers). Lactate (a salt of lactic acid) is present in the blood at rest. Even while you are sitting there are low levels of lactate circulating in your blood stream.

At low levels, lactic acid is not a problem. As you continue to increase your workout intensity, your body increases energy production, relying more heavily on anaerobic metabolism. More reliance on anaerobic metabolism means the lactate level in your blood begins to increase. When your body can no longer process lactic acid fast enough, lactate begins to accumulate at an increasing rate in the blood, the condition is called "onset of blood lactate accumulation" (OBLA) or "lactate threshold." This accumulation is closely correlated with heart rate and ventilatory rate. You can tell when you have reached lactate threshold because your breathing becomes labored and shortly after that you begin to feel "burning" in your muscles.

If athletes exceed lactate threshold pace by a large margin, they can only sustain the increased pace for a few minutes before the discomfort forces them to slow down. The margin by which lactate threshold is exceeded is inversely proportional to the time the athlete is able to sustain that pace. In other words, if an athlete's lactate threshold heart rate is 162 and heart rate is pushed to 172, he or she will be able to hold that pace for a shorter period of time than if working at a heart rate of 164.

Lactate threshold can be understood as the pace, and correlating average heart rate, that an athlete can sustain for approximately one hour while participating in a single sport. For example, the lactate threshold for a highly fit cyclist is approximately the pace and average heart rate that the athlete can hold for a 40km-time trial on the bicycle. Research has found that lactate threshold heart rate varies depending on the particular sport and the athlete's sport history.

Lactate threshold typically occurs at 55 to 65 percent of VO2 max (a quantitative measure of an individual's ability to transfer energy aerobically) in healthy, untrained people. In highly trained endurance athletes, lactate threshold is often greater than 80 percent of VO2 max. For most of you, the level is at about the 70% level.  Lactate threshold is trainable, and that's good news. In other words, you can train your body to process lactate at higher percentages of VO2 max, which means increased levels of speed before the onset of discomfort forces an end to the effort.

Studies have shown lactate threshold to be a reliable predictor for endurance race performance. VO2 max is not nearly as reliable. So, if you have been tested for VO2 max and your numbers weren't stellar, do not panic.

It is important to note that the training zones are approximations. If you were to test blood lactate levels daily for a period of time, you would find that a heart rate of 162 would produce some variation in the levels of lacate. The more experience you gain as an athlete, the more tuned in you will become to your personal exercise intensity levels.

With your training zones in hand, ideally based on laboratory or field tests to estimate lactate threshold but also determined by a measured Time Trial, you can then use a training plan based on YOUR Training Zones to improve your performance.   That is why you see a “Time Trial” workout placed about every four to six weeks in the training schedule.  If you do that workout, I can give you YOUR training Zones and your workouts can be more individualized.

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.

 "Pain and effort are just two different perspectives on the same sensation" -Matt Fitzgerald

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Posted by Steve Carton on August 3, 2010 10:50:00 AM EDT #