Winter Moore's Marines Long Distance Training - Kent Island Running Club -and-Peninsula Pacers #9, 27 Jan

This week we will be doing our other staple workout - 5x 800 (or 4min on treadmill) at 85% effort with 1/2 lap (1 min TR) recovery . You should start to see these becoming easier and a little quicker. Build on it but don't push it. You are building endurance strength now.

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.

Saturday Run - ***START AT 7:00am 12 miles BASE RUN on the Chesterfield Loop for those Recovering or starting Winter Maintenance. Pick up the pace 30sec/mile, mile 3 to 4, mile 7 to 8.

Anyone looking to go longer, should let me know so we can make sure water is at the 8 and 10 mile stops.

The route will be our Rt 450, Chesterfield, Camp Barrett and Back-To-The-Barn.

Take note of all the things that affect your run - how you feel, what you ate, when you ate it, how much you drank, your pace at various points during the run (too fast early? NOW is the time to continue BUILDING YOUR BASE and increasing your BASE PACE.

Keep thinking - "easy, relaxed, smooth stride and breathing". THINK RUN TALL. Keep taking "mental notes" on where you need nutrition, salt tabs, etc.

Sunday Trail Run- 8:00am - 5 Mile loop; starting from the AHS football parking lot. This has been less formal do it is best to check. Tom, Dennis, Jane, and Janice did a muddy run on the AHS Trails at 7:30am Sunday.

- Join our Facebook Group "Annapolis Trail Runners" and get details and share tips and questions directly with other members of the Group.

Hope to see you at the track.

ROUTES and PHOTOS

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.

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Winter Moore's Marines Long Distance Training

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Kent Island Running CLUB

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Peninsula Pacers Running CLUB
Week #9; 27 January

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GREETINGS MOORE'S MARINES' ***KENT ISLAND RUNNERS, and *** PENINSULA PACERS RUNNERS

Note: If you have an article, link, tip, race accomplishment or milestone to pass on to the group, please let me know. Use Annapolis Trail Runners Facebook Group to share tips and questions directly with everyone in the group.

Well done to all those who got outside this weekend for their runs. Our first taste of ice and drizzle made running a challenge. Myles Powers and Tom Nelson should real persistence by making it to Truman Park N Ride and Defense Highway for their runs. I had gotten reports of black ice on Truman and had texted as many of the regulars as I could not to chance the drive.

"Ron's Rule #1 - You always show up" does have corollory's. Demonstrated black ice is one of those situations. Most of us have run our Moore's Marine's routes in below zero temps, rain, sleet, thunderstorms, and the occasional hurricane, but black ice allows no room for leeway for runner nor vehicle.

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So far there are 10 ready to commit to the Wineglass Marathon in New York on 30 September as a group "destination race". Why not join the party and add a new race to your resume?

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Registration is open on Active for the 2012 Moore's Marine's Training Programs. As veteran's, this registration if for the enitire year.

For details and register Click HERE

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The Polar Bear Plunge is this weekend. Who is up to taking the 'plunge' with me for a good cause? I will buy the coffee after :-)

CNN FitNation Selectee Adrienne LaGreif Going to NAUTICA MALIBU TRI

I would like to each of you help me in an effort I will be undertaking with someone you have never met but is starting on an adventure all of you have experienced.

I was contacted by one of the Athletic Directors for CNN FitNation (Read More) to see if I would be interested in working with one of their 2012 selectees.

CNN FItNation is headed by Dr Sanjay Gupta to guide the six people selected to overcome their personal challenges and complete their first triathlon. Each will receive a bike, uniform, wetsuit, personal training and nutrition coaching, two all-expenses-paid training trips, and a chance to train and compete alongside Dr. Sanjay Gupta at the 2012 Nautica Malibu Triathlon!

I will be coaching Adreinne LaGrier from St Leonard's MD. Adreinne is a high school teacher and mother of two young girls. See her and the other selectees CNN FitNation video submission HERE . Her story is not unlike what YOU experienced when undertaking YOUR first 'adventure".

That is why I think it would be very beneficial for Adrienne to hear words of encouragement, tips, and support from you. You will also be able to follow her journey to the Finish Line at the Nautica Malibu Triathlon. You can read her blog HERE .

Adrienne has a bit of an advantage on the other selectees as I am the only one of the coaches that has actually done the Nautica Malibu Tri. One of the take-aways I recall was being scolded by Lynn for not getting David James Elliott's autograph ( the Naval officer in the series "JAG"). Robin Williams, Will Farrell, and Terry Hatcher were also there (and a few Playboy Bunnies).

It will be a great adventure for Adrienne - AND - she will be getting married two weeks before the race!

Let's be a part of it!

RUNNING MAY PREVENT ALZHEIMER'S

Most of us have reached the point in our long run of 'life' where we are beginning to have occasional memory lapses but I was once told by a doctor, "It's okay to forget where you put the keys; it's another thing to forget what they are for."

More seriously, many of us have had to deal with the ravages of this disease in parents. If none of the multitude of other reasons for keeping your active lifestyle and encouraging others adopt it - here it is.

Alzheimer's disease, with its inexorable loss of memory and self, understandably alarms most of us. This is especially so since, at the moment, there are no cures for the condition and few promising drug treatments. But a cautiously encouraging new study from The Archives of Neurology suggests that for some people, a daily walk or jog could alter the risk of developing Alzheimer's or change the course of the disease if it begins.

For the experiment, researchers at Washington University in St. Louis recruited 201 adults, ages 45 to 88, who were part of a continuing study at the university's Knight Alzheimer's Disease Research Center. Some of the participants had a family history of Alzheimer's, but none, as the study began, showed clinical symptoms of the disease. They performed well on tests of memory and thinking. "They were, as far as we could determine, cognitively normal," says Denise Head, an associate professor of psychology at Washington University who led the study.

Read the complete article HERE

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"I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength. "
Ryan Hall



Stay Healthy;

  Ron

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