IN THIS ISSUE
Sunday TRAIL RUNS
WORKOUTS
SPECIAL NOTES
Routes and Photos
Tips to Avod Injury This Spring

UP COMING EVENTS

 

24 March - BOWIE SPRING 5K

 Bowie Town Center

  Details/Register HERE

 

5k for 100k

B&A Trail

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

 

28 Apr - Central E.S. Tiger Trot

Edgewater, MD

Details/Register

 

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   

 With DST it will be light well past 6pm.   

This week we will do:  1 x 400 (or 2min each on treadmill) at 85% effort followed by 1 min recovery then 1 x 800 (or 4 min on TM) repeat 3 times.

 

Remember, it is about gradual progression that will make you faster WITHOUT getting injured.  If you walk off the track or step off the treadmill feeling like you could have done more - you did just the right amount.  Patience is the hardest lesson runners learn.

  

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      15 miles conservative pace .  Belle Branch Loop.

 

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

Myles is going TDY to Sante Fe for another 2 weeks so thanks to Bill Rogers for covering the 6 and 8 Mile Stops.  Let me know if you can help out.

 

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.  

 

 

SPECIAL NOTES

VOLUNTEERS are needed for the METAvivor Adventure Race - Kayak, Bike, Run - Transition Area, Course Monitors, Finish Line.

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VOLUNTEERS - are needed to help lay out cones for the TRIROCK Tri on 12 May

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Don't worry about the short window for registering for the Marine Corps Marathon. We will have GUARANTEED MCM ENTRIES again for 2012; just let me know.

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So far there are now 14 ready to commit to the Wineglass Marathon in New York on 30 September as a group "destination race". There is a Facebook Event and Group to see who else is "in" and see details, including support from the Race Director, and possible Winery visit. 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

 

 

SUPPORT METAvivor
KENT ISLAND METRIC MARATHON & Half
ANNAPOLIS YOUTH 5k 
PORT  A   POT  Donation
We need your donation.

 If you have not made a donation in a while, please consider doing so. The Port A Pot is maintained by donations from you

NOTE:

I can now accept credit card donations; with secure, receipt verification.

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.

 
OUR SPONSORS
 
bluepoint cat
Winter  Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #16; 17 March
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 ""It's never too late to be what you might have been "  George Elliot



 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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'Perfect conditions' is getting to be a regular description for our runs the last few weeks - no complaining here!!  This past Saturday the Truman group run was aptly be called "medical" day by Tom Corby.  He was joined by  Dr. Bill Rogers, Dr. Tom Goodridge, Dr. Paula Corby, and Molly Sherwood(nurse).  Willie Gumula and Tom were covered from all angles had any malady befallen either of us (including gynecological). I can't imagine a more experienced medical team to be running with! 

Barb Hamilton, Leenie Madden, Beau, and I did a loop at Rosaryville trails as a last prep run before the HAT 50K this Saturday.  We had the entire park to ourselves until about 2 miles to go when the late rising moutain bikers started to show up.  It was truly sublime running in the quiet early morning, with the dew forming mosaic on the spiderwebs in the fields.

Everyone cross your fingers that the fine weather holds through Saturday.


 
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Saturday mornings run on the trails was pure enjoyment.  It was one of those runs you think of when someone asks you "why do you to this".  Another episode of 'nothing I would have rather been doing, no one I would rather have been doing it with".

 I have always worn a watch (and now a GPS) on runs. In my early years it was, being a little anal, so I could meticulously watch my pace.  Later, it became more as data collection to review after the run, and to compare with previous run - near and long ago.  Now it is more for quick confirmation of pace versus effort - and to keep the history going.

   One aspect of wearing a watch (and using it) that we don't often think of or get to use it for is to bring us back to reality.  On those occasions when our training has been going well, we have put in the long winter runs and dragged ourselves out for track session; that we start to get that elusive feeling of invulnerability that comes with fitness.

 

THAT is a dangerous time, my friends!  When combined with beautiful weather, it has spelled disaster for many a runner.  You may recall a 'caution' I envoke - "too far, too fast, too soon".  That does not only apply to the early stages of training - but also to the later stages.  AS we get stronger we want to test our new strength, push the envelope, lower that time for our training route - or, (as happened to me this Saturday) we get caught up in the beauty of the trail and joy of effortless running, and you look down at your watch as see sub-8:30 min/mile - Not bad, except when a good tempo/taper pace before a 50k should be about 10:30-ish!

 

When the temperatures get warmer, the layers of running clothes comes off and the 'booty' shorts come out, should be a time for caution.  Keep reminding yourself of you long term goal.  Go back and review your training plan (you DO have a Plan, right?) to keep things in perspective.

Tips to Avoid Injury This Spring

When temperatures rise and the birds begin chirping, we get inspired to resume our warm-weather activities. For runners, that means the start of spring training.

Creating a seasonal race schedule and planning your running goals is exciting, but it's especially important to make injury prevention a top priority. If you spent more time in your slippers than your running shoes during winter, remember these three words: Take it slowly.

 

Step 1: Improve Technique

 

Take the first six weeks of training to work on technique. For starters, practice leaning slightly forward from your ankles, landing midfoot, and engaging your core muscles. On every run, pick two Form Focuses from the Chi Running book or DVD to work on, and practice each focus with as much precision as possible. Do Form Intervals to instill the technique in your body. 

Step 2: Increase Distance

Increase your mileage slowly so your body can adapt to longer distances. Don't increase your total weekly mileage by more than 10 percent per week, and remember to refuel and rehydrate more often on your longer runs.

 

Step 3: Gain Speed

Speed will come easily if you lay a good aerobic base first. For the first six weeks of training, never run faster than your maximum aerobic heart rate. This will build your aerobic capacity so that when/if you add speed workouts to your training, your body will be able to easily handle the increased oxygen demand.

Running faster than your maximum aerobic heart rate actually inhibits the production of capillary beds in the lining of your lungs and in your muscles, so resist the temptation to run speedy workouts at first.

 

While a heart rate monitor will give you the most accurate reading, here's how to roughly calculate your heart rate on your own:

Go out for a run and, after a good warm-up, take your pulse (at your wrist or at your carotid artery on your neck) by counting your heart rate for 15 seconds and multiplying by four. This will give you your current heart rate.

To determine your maximum aerobic heart rate, follow this simple "180 Formula" created by running coach Phil Maffetone:

  • Subtract your age from 180.
  • If you are recovering from a major illness, surgery or on any medication, subtract 10.
  • If you have not exercised before, or have been injured, regressing in your running, often get colds, or you have allergies, subtract five.
  • If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract zero.
  • If you have been exercising for more than two years without any problems, making progress in competition without injury, add five.

If you let your heart rate get close to, but does not exceed, your maximum aerobic heart rate, you'll find that your speed will gradually increase, but your effort level will remain the same. You'll be able to run longer distances faster and without pain or injury. That's quality Spring training.

 

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"It's never too late to be what you might have been "  George Elliot 

 

 

 

 

 

 Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

 

Bluepoint Race Management & Coaching LLC

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