IN THIS ISSUE
Sunday TRAIL RUNS
WORKOUTS
MOORE's MARINE GRADUATE TAKES ON A GOAL
Routes and Photos
Rule #6,7 to Stay Injury Free
ANNAPOLIS YOUTH 5k 
SUPPORT METAvivor

UP COMING EVENTS

 

 19 Feb - GW Birthday Marathon - Greenbelt, Md

10:00am Start

Details/Register HERE

  

 

25 Feb - HASHAWAHA 50k - Westminster, Md

Details/Register Here

  

3 Mar - SENECA CREEEK 50k or Marathon - Gaithersburg, Md

 Details/Register Here

 . 

 

11 Mar - GET PUMPED FOR ANIMALS

  Chester, MD

Details/Register

 

 

24 March - BOWIE SPRING 5K

 Bowie Town Center

  Details/Register HERE

 

 

7 Apr - ANNAPOLIS YOUTH 5K
Navy-Marine Stadium

 Details/Register HERE 

  

7 Apr -ARBOR DAY 5K
Kent Island

 

 14 Apr - METAvivor ADVENTURE RACE

 Hillsmere, MD

   Details/Register HERE

 

 

 15 Apr - KENT ISLAND HALF MARATHON, METRIC MARATHON

  Chester, MD

Details/Register HERE

 

 

21 Apr - AL's RUN 5k

 Chester, MD

Details/Register HERE

 

22 Apr - VET DOGS 5k

Quiet Waters

 

The KENT ISLAND RUNNING GROUP now has our own website; check it out

 KIRG

 

SUNDAY TRAIL RUN
Our Sunday trail run on the AHS trails provide a great opportunity to get in a low intensity, depletion run, after your long Saturday run. Start times are from 8am to 9am so post on the Annapolis Trail Runner's Facebook page if you are interested in joining us.  We leave from the parking lot next to the stadium.

 

This Weeks WORKOUTS 

 

 

Wednesday AHS Track Session
-   START 6:00pm   

 We got rained out last Wednesday and conditions could be rainy this Wednesday, and dark, but there are no events on the calendar for the track.   

You can do these sessions on a Treadmill - don't grimace :-)

Since most of us were doing a run with a '5' in it (5k or 50k) this past Saturday,  we will do a repeat of last week:  1x 800 (or 4min on treadmill) at 85% effort with 1/2 lap (1 min TR) recovery then 1 x 400 w/ 1/2 lap recovery - Repeat 3x (ie 3x800+3x400 total) . 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     Drop-back run of 10 miles BASE RUN out to the 5 Mile Mark.  Do fartleks of 1 minute pick-ups of 1 min/mile for miles 5 to 10 (start after the 4 Mile Water stop on the return).  When you get to the Three Bears, relax/stride down and power up - see if you can do all three bears.

 

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

 

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.  

 

 

MOORE's MARINE GRADUATE TAKES ON A GOAL

  One of our Graduates, Maryline (Lefebvre) saw something that moved her to take action to help kids 1000's of miles away.  Read her own words.

 

"About a month ago I embarked on a special journey, it all started with an article I read in Runners World about an incredible person, Julius Achon, an elite runner from Uganda who has scarified his life and his meager earnings to support his home village back in Northern Uganda. For some reason his story moved me SO much -- I've spent several years in the nonprofit field and never has another cause done "this" to me.(a long article but definitely worth the read: RW ARTICLE

 I am talking here about a very small grassroots organization -- called Achon Uganda Children's Fund -- whose efforts can be easily measured in real life -- the impact is MAJOR yet it takes so little. Lives are saved. People who live in absurd conditions, with very limited access to education or healthcare, are finally given the means to be self-sufficient. 

   I've felt compelled to do something beside giving a few dollars. Which is why I'm putting together a race in Annapolis: Run Awake 5K -- Sat. June 9th at Quiet Waters please mark your calendars. I'm also raising money & looking for support -- it's become a second job actually :-) 

Please take a minute to read more at www.runawake.com. I blog about this 'journey' and it keeps me motivated :-)

    On the home page I encourage you to enter your email address in the box where it says "Follow this blog" (upper right corner), so that every time I post something new you will get the latest delivered to your inbox.

   If you would like to help me raise money for this incredible cause, if you want to volunteer your time or your talent, please call me or email me. And in any case I hope I can count on you on June 9th. 

It's very important to me, so thanks for reading, 

Have a nice day!

 

Maryline


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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 Week #12; 18  February
============================
"A GOAL is a DREAM with a DEADLINE"
Just Do It



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


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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.

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We knew it could not last forever - 'it' being the nice running weather; but did it HAVE to change on the day of a 50k trail run? :-)   Most of our group were doing a race with a "5" in it - the VAL 5k or there new ROCKBURN 50k.  There was an easy rain/snow mix at the start of the five loop run.  That was just enough to make the first loop a little slushy. However, the second loop was a quagmiroe or sloppy, shoe-sucking mud.  Subsequent loops got increasingly worse. However, any day running through the woods with friends - who also happen to be hot ladies - has to be labled as "a good day" :-)

 

A special CONGRATULATIONS has to go to Kathleen Madden who completed her FIRST ultra run at Rockburn!!  Kathleen is another of the amazing stories of persistence that I have come to find typify's so many of you reading this.  She started in our New Year Beginning Runner's Program three (four?) years ago.  She made the jump to the Marathon program while consistently knocking off 10 milers, and half marathons.  Then the knees and hips started to give her problems and she had to back off for more than a year.  With the help of Dr John Michie and NMT Jack Crowley, she gradually started coming back.  Much of her progress was just getting confidence in her knees and hips.  I recall how ecstatic she was when she did her first run with us of over 10 miles.  From then on, there has been no holding her back - with a proper dose of caution; and trail running - bringing her to her most recent accomplishment at the Rockburn 50k, in nasty conditions.

WELL DONE KATHLEEN!!

 

Many of you have expressed support as I approach my 100th marathon - targeted for B&A Marathnon on 4 March - but to put things in pespective, I pass on this YouTube clip sent by a non-runner friend (yes, I DO have a few).  His comment was "You have almost that many, don't you?"  "There are no limits" VIEW HERE

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So far there are now 12 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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 THANKS!!

 

 

 - to Beth Palmer for herr Truman Port A Pot donation!!  We look forward to seeing her out there soon.

 

 

 

 

 

 

Rule #6, 7 (of 10) to Stay Injury Free

 VI
Run on a Level Surface


Here's another factor that could have a significant impact on running injuries, but has been rarely studied: road camber. No doubt you always run on the left side of the road facing traffic. That's good for safety reasons. But it also gives you a functional leg-length discrepancy, since your left foot hits the road lower on the slope than your right foot. You're also placing your left foot on a slant that tends to limit healthy pronation, and your right foot in a position that encourages overpronation. And you're doing this-running in an unbalanced way-160 to 180 strides a minute for mile after mile, day after day, week after week. Clint Verran, a physical therapist in Lake Orion, Michigan, sees the results of this cambered running in his clinic, where he treats a higher incidence of left-hip injuries in runners than right-hip injuries.

ACTION PLAN
True, it's not easy to escape cambered asphalt. And safety concerns demand that you run on the left side of the road. So now you've already got two strikes against you. To avoid strike three, remember that road camber can cause problems.
For the most part, our Rt 450 route is where we have to be careful.  After over 6500 miles on Rt 450, I have found it possible to avoid much of the slant by staying closer to the white line - be very watchful for traffic, of course.  You have also seen me cross over to the other side of the road near the most slanted sections - just past the 4 Mile Stop, for example.  The Belle Branch, St Stephen's, Chesterfield, and Crownsville sections are much more flat.
 If you're increasing your mileage, feel an injury coming on, or are returning from injury, try to do some of your training runs on a level surface like a bike path or dirt trail. See - there is a reason for those AHS Trails runs :-)
The local track also provides a firm, essentially flat surface that's great for slow-paced running. (When you do faster interval training on a track, you put unequal torque on your feet and legs due to the need to keep turning left, so be careful if you are injury prone - reverse direction after each interval.) Also consider the treadmill. It's hard to imagine a better surface for balanced running. At the very least, a treadmill provides a great surface for beginning runners, runners who are recovering from an injury, and perhaps even marathoners aiming to increase mileage without increasing their injury risk.

VII
Don't Race Or Do Speedwork Too Often

Researchers have found a correlation between injuries and frequent race efforts. This connection might extend to speedwork since intervals also require a near-maximal effort. So if you train fast once or twice a week and then race on the weekend, that's a lot of hard efforts without sufficient rest, particularly if you follow this pattern week after week. Some experts are cautious about recommending regular speed training for certain runners, especially those who get hurt easily. It's fine for those chasing podium placements or age-group awards. But for mid-and back-of-the-packers? "You might get five percent faster, but your injury risk could climb by 25 percent," Verran says. "That's a bad risk-benefit ratio. Most runners can hit their goals without going harder than tempo pace."
 
ACTION PLAN
Recognize that races take a heavy toll, so give yourself plenty of recovery time (one day for each mile raced). If you are trying to quicken your pace for a specific goal, add a weekly speedwork session to your training plan, but be judicious about it. Even Olympic gold medalists only do five to 10 percent of their training at 5-K race pace and faster. If you're coming back from an injury or have chronic issues you're fearful of aggravating, consider Verran's advice. Do your faster workouts at tempo pace (5-K pace plus 25 to 35 seconds per mile).
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"A GOAL is a DREAM with a DEADLINE"
Just Do It
  

 Stay Healthy; 

  Ron  

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