IN THIS ISSUE
MM Training Schedule
Sunday TRAIL RUNS
WORKOUTS
SPECIAL NOTES
Routes and Photos
Things to THINK about
MOORE'S  MARINE'S MARATHON TRAINING SCHEDULE
 
Click here for: 
BenMoorelogo

UP COMING EVENTS

 27 May - Lanyard Vinyard 5k

Lanyard, Kent Island 

Details/Register HERE

 

2 June - ROCK N RUN

Centreville, MD

Details/Register HERE

 

9 June - Run AWAKE for Uganda 5k

Quiet Waters, MD

Details/Register HERE

 

23 June - Hemophilia FDN 5k

 Quiet Waters, MD

Details/Register HERE

 

23/24 June - Annapolis 24 HR RELAY Against Hunger

Bates Track, MD

Details/Register HERE

 

22 July - ROSARYVILLE Trail Runs

10k, 10M, 25k, 50k

La Plata, MD

Details/Registration HERE

 

11 July - BEN MOORE MEMORIAL

Half Marathon and 10k

Truman Pkwy

Details/Register HERE

 

 

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   

 Good session Wednesday. Plenty of light, beautiful evening. Our first official MCM Training track session starts this Wednesday with Yasso 800's; ie  4 x 800 (2 laps), 1 Mile Cool Down.

 

 Give me some feedback on how it goes.

 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 6:30am     

This week let's do 12 miles - the Chesterfield Loop  Add some "pick ups" of 2 minutes every mile on the way back.

 

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.  

 

 

SPECIAL NOTES

 VOLUNTEERS - Thanks to all those who came out to help with TRI ROCK 

---------------------------------------------------------------

 

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.

---------------------------------------------------------------

So far there are now 22 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?

----------------------------------------------------------------

Registration is open on Active for the 2012 Moore's Marine's Training Programs. As veteran's, this registration if for the enitire year.  Training starts 26 May.

For details and register Click HERE

 

 

 

 

 

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



Spring  Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #26; 26 May
============================

 Older runners
"stand at the start and at the finish
for all to see,
living examples
of the rewards of persistence,
testament that the
perserverant runner can find victory
over the physical setbacks of age
by exercising
the strength of their resolve."

.......and we hope one day WE can be looked upon the same way. 



 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.

 

 ********************************************  

NOTE:  6:30am START Time at TPkwy 

 

NOTE: Our 2012 Marathon Training schedule is available to the left.  A good trick is to print it and put it on your refrigerator and "X" off each run as a reward.  Feel free to share it with anyone you think can benefit from it.  Unlike some, I am less concerned about 'pride of authorship' than helping runners acheive their goals.

 

 It was another busy weekend, with a lot of races going on.  I know some you headed down to St Michaels for the 5k, or 10k, or Half Marathon. I know Paula Carrigan had an outstanding 6 HOUR run at Quiet Waters.  Kathleen Madden, Barb Hamilton, Myles Powers  and I camped out Friday night before the CAPON VALLEY 50k. Kathleen cooked up a fantastic pasta feast and Barb made smores.  Ummm; now that's the way to prepare for a long day on the trails!

Rene Cover was not able to join us because she was dealing with an abrasion she got from a nasty fall during a training run in WVa for Highland Sky 40 Mile that go infected.  Barb was taped up like a pro football player from abrasions on both heels; and Kathleen was wrapped from heal to knee to support a healing calf muscle.  There is a lesson here - be careful out there.di got a PR at Columbia Triathlon and is well on her way to her first IRONMAN in August..

Jim Le Clare rolled in aobut 30 minutes before the Start of CAPON VALLEY and in typical Jim fanshion, clocked out a 5:34 for (about) 30th place overall. Myles pulled off a PR with a 7:07 on a day that got to about 80degrees.  Barb must have gotten tired of my banter and pulled away for a 7:40 finish; leaving Kathleen and I to enjoy the great scenery and make sure we got our money's worth out of my 99th Ultra run at 8:01 each.

 Marcy Riciaridi got a PR at Columbia Triatlon and is well on her way to her first IRONAMN in August.

   A special thanks to Willie Gumula for putting out water at three water stops for those running from Truman on Saturday.  He did pass on his apologies if he missed anyone at when he initially missed putting water at the 2 Mile. Willie said he and Tom Nelson and Karen Bickle and a few ohters were out for the Three Bears.

 

  Here are a couple other races I hope you put on your calendar: 

 

 ROSARYVILLE  TRAIL 10K, 10M, 25K, 50K RUNS - Sunday 2 July.  Registration is OPEN.  Details in left column.

I am looking at making this my 100th ULTRA - I would LOVE some company :-)

 

 

BEN MOORE MEMORIAL 10k and Half Marathon -Saturday 11 August.  Registration is OPEN.  Details in left column

 
Things to THINK about as we begin our MARATHON TRAINING 

 

One of the first things Ben Moore taught me was to "respect the distance".  Tackling 26.2 miles is a long way to run. Respect the distance and prepare for it. Confidence comes from being prepared.
Pace
The best way to run your fastest possible race is by starting out at the pace you can maintain the entire race. We will spend a LOT of time working on determining what that pace is for YOU.  The track sessions are a vital part of this effort - DO THEM.  Run the first mile at the pace you expect to average for the whole marathon. You can't put running time in the bank. You will end up losing more time in the end than what you gained by being "ahead of schedule" in the beginning. No matter how strong your will is, the metabolic condition caused by running too fast too early will force you to slow down during subsequent stages of the race.   One of the first things we will do is determine your SWEAT RATE.

 

While it may feel easy, especially in the marathon, to run the first mile of your race at the same pace as the last, your patience will pay huge dividends during that last mile. Ideally, the second half of your race should be equal to or slightly faster than the first half. This requires accurate knowledge of your fitness level, confidence to stick to your plan when others have taken the early pace out too fast, and a good dose of self-restraint. Your workouts are invaluable for providing you with knowledge of your fitness level and for predicting your average race pace.

  

Sugar

Research has shown that fatigue can be delayed if simple carbohydrates (e.g., glucose and sucrose) are consumed during exercise. The carbohydrates should be easily digestible so they are absorbed quickly into the blood. Carry Gu packs or other gels or pick them up at an aid station and start ingesting them before you feel fatigued.

Every training run should be a practice  for the "day".  Train like you plan to race is especially true for hydration and nutrition. Training runs are for experimenting and fine tuning.

 

 Water

Despite all the recent attention given to hyponatremia (a decreased blood sodium content due to drinking too much water), the opposite problem-dehydration-is a much bigger issue. Water is vital for many chemical reactions that occur inside our cells, including the production of energy. When you sweat, you lose body water that can affect cellular processes. Also, your blood volume decreases and becomes thicker if you don't replace fluids. The result is a lower stroke volume, cardiac output and, ultimately, a decreased oxygen delivery to your muscles. Your running performance starts to decline with only a 2 to 3 percent loss of body mass due to fluid loss. If you do the math, that is only a couple pounds so pay attention.

You will be hearing more on this as we progress through the training.

 

*****************************

 

Older runners
"stand at the start and at the finish
for all to see,
living examples
of the rewards of persistence,
testament that the
perserverant runner can find victory
over the physical setbacks of age
by exercising
the strength of their resolve."
.......and we hope one day WE can be looked upon the same way. 

 

 

 

 Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

 



Bluepoint Race Management & Coaching LLC

This email was sent to steve.carton@retrievalsystems.com by lynnron1@comcast.net |  
Bluepoint Race Management & Coaching LLC | 598 Pinedale Drive | Annapolis | MD | 21401