IN THIS ISSUE
Sunday TRAIL RUNS
WORKOUTS
Routes and Photos
FOR RACERS; TEMPO vs INTERVAL
SPECIAL NOTES

UP COMING EVENTS

 

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   

 We got pre-empted by a varsity lacrosse game so 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      12 miles conservative pace on the Chesterfield 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.  

 

 

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 #18; 31 March
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  Mental toughness is not defined as the toughest, meanest, loudest person in the arena of sport. Mental toughness is being able to summon your emotional strength at the right time and using it with grace and dignity - win or lose. Knowing that we will be defined not by the fight , but by how we fought. What we overcame to get to the starting line and cross the finish line.   



 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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Remember last week when I described recent weather as 'Perfect conditions'?   Well, this past weekend brought that trend to a screeching halt didn't it!  

 

Tim Goodman did his 22 mile run Saturday morning in preparation for the Toledo Marathon .  He was by himself and feeling sluggish when the sky opened and he started wondering "why am I doing this to myself?"   I mention it because we have ALL been there.  Tim went on to say that it was one of the hardest runs he has ever done and not just because of the distance.  Again, we have ALL been there.  When he finished, he now realized what all the talk about "the mental aspect of endurance events" really meant.   I told him that run was probably the most important and beneficial he had ever done.  He will not be placed in as challenging conditions often but when he is he will know how he will react - and he will know he can persevere.

 

The HAT 50k saw 26 members or our extended trail runner family tow the line.  The conditions were - well, you know what the condtions were.  From experience (15 previous HAT finishes) I knew we would have to press a little harder than planned to get the first loop done because the second loop would be a real quagmire of sloppy, shoe-sucking mud - and slow.  I am proud to say all of our group finished strongly.  Our own Rene Cover (aka 'the blonde blurr") skimmed over the course in 6:53; 6 minutes off her PR under much better conditions.  AND

CONGRATULATIONS to our FIRST TIME HAT FINISHERS:

Jeff Lancaster - 7:34

Tom Nelson -     7:47

Carolyn Ryan-    8:19

Kelly Maur-          8:19

 

Complete HAT Results can be found HERE  Check out the range of times.  There were some amazing performances.

 

At the other end of the spectrum - and other side of the country - CONGRATULATIONS to Glennis Corby who finished her FIRST MARATHON accompanied by her proud dad, Tom Corby.  Also, her Mom, Paula, completed her 2nd half marathon in three weeks; one on each coast.  Tom reported the course was a very nice, B&A -like paved path that went from Folsom to Sacramento along the American River.  A nice destination race :-)
 
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For Racers, Tempo vs. Interval Training

 

An article I recently read in  Running & FitNews® addresses the moderate exerciser trying to maximize the health benefits of slow distance running or other endurance activity.  The protections from diabetes, metabolic syndrome, hypertension, high LDL cholesterol levels-and overall enhancements to both cardiovascular and bone health-are well known.

Yet for serious runners, the very useful "distance covered" metric is not the whole story. Competitors must train at a higher stress level greater than the brisk walker or easy jogger because the focus is on finish times, not life fitness. And the body's progressively improved ability to tolerate a certain stress at a certain pace for a certain amount of time is what achieves PRs on the middle- or long-distance race course.

There are several types of workouts that improve various aspects of your running performance; Tempo runs are designed to increase your lactate threshold. Interval training is about increasing your maximal oxygen consumption (VO2max). 

READ HOW

 

 

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

 

 

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   Mental toughness is not defined as the toughest, meanest, loudest person in the arena of sport. Mental toughness is being able to summon your emotional strength at the right time and using it with grace and dignity - win or lose. Knowing that we will be defined not by the fight by how we fought. What we overcame to get to the starting line and cross the finish line.  

 

 Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

 

 

 

Bluepoint Race Management & Coaching LLC

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Bluepoint Race Management & Coaching LLC | 598 Pinedale Drive | Annapolis | MD | 21401