IN THIS ISSUE
MM Training Schedule
SPECIAL NOTES
Sunday TRAIL RUNS
WORKOUTS
Routes and Photos
HARD EARNED LESSONS
MOORE'S  MARINE'S MARATHON TRAINING SCHEDULE
 
Click here for: 
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UP COMING EVENTS

 

23 June - Hemophilia FDN 5k

 Quiet Waters, MD

Details/Register HERE

 

22 July - ROSARYVILLE Trail Runs

10k, 10M, 25k, 50k

La Plata, MD

Details/Registration HERE

 

11 Aug - 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

 

SPECIAL NOTES

 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 26 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.  Training starts 26 May.

 

For details and register Click HERE

 

 

 

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. It was good to see Jamie out there.Wednesday will be more 'endurance speed' work with  4 x 400 (1 lap) 1/2 loop recovery; followed by 4 x 100yd All Out, then 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 is  our second 12 mile run so do some 'Pick ups' of about 1/4 mile every two miles. 

 Do the Chesterfield loop but add Pinedale Drive up to the 1/4 mile mark.

 

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.  

 

 

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
 
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Spring  Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #31, 2 July
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If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race. It's up to you.
Dave Scott, U.S. Triathlete (and my hero)



 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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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 will benefit from it.

 

 A good sized group went down to Rosaryville for a change of ' pace' .  It was Tim Goodman's first exposure to trail running and Leenie and Tom Corby got him off on the right foot (I crack myself up sometimes :-)  ).   He learned you do not have to run every hill and to relax and smell the roses.  He is gearing up for his first 50k at ROSARYVILLE on 22 July.

Rene Cover and a couple others stayed closer to home and did 10 miles at Patapsco.  There was also a good group out on Rt 450 Saturday.
 

 

The turnout for the Wednesday Track sessions is starting to pick up as well - it WILL pay off! 

 

Speaking of ROSARYVILLE, registrations are well ahead of last year but don't worry, I know the race director so I can get you in :-)  The race was designed to be an opportunity for those road runners interested in trying the trails but not ready to jump to an ultra distance.  To give those folks some exposure, we have distances of 10k (1/2 loop), 10Mile (1 loop), 25k (2 loops) and 50k 3 loops).  The layout will give a great opportunity for newcomers and novices (and those just s-l-o-w, like me) to see and talk with veterans and elites of the ultra 'family'.  For example, Annapolis Trail Runner Mosi Smith is just returning from completeing the Western States 100 Mile Run held this past weekend in a very respectable 27 hours.  Mosi is gearing up for the Badwater 135 mile run in Death Valley, CA.  Also, among our alum are Angus Repper; returning from a 24 hour performance at Western States, and Honorary ATR, Michael Wardian who was 19th overall at Western States in 19 hours.
 
If you, or if you have running buddy toying with the idea of trying trail running - this is the race to do it. I
 
If you are NOT doing the run - I certainly hope you will consider helping out at one of the three (counting the Start/Finish area).  Willie Gumula will be heading up the Number 1 Station and Paula Carrigan will again be Chief Cook and has promised something 'special'.  If you can help, Just shoot me an email.
 
 

 

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

 

  

 

ROSARYVILLE TRAIL 10K, 10M, 25K, 50K RUNS - Sunday 22 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 

 

 

 

 

SOME HARD LEARNED
LESSONS AT THIS POINT IN YOUR TRAINING

 

 This is about the time in ever Moore's Marine's Marathon Training program that I offer some CAUTION.  The weather is getting warm, the days are long,  and you feel ready to attack the process of "getting faster, stronger, better".  You start to 'work through' some annoying 'nics and dings', slight soreness in the Achilles, annoying occasional sharp pains in the side of the knee, tightness in the back that just will not go away.  There are few absolutes in endurance training, but I know from hard earned experience that if you are NOT proactive in taking care of the minor aches and pains NOW, they will get worse and WILL impact your training. How much of an impact depends on what you do.  You have to make addressing those aches and pains as much a priority as you do getting your long runs done.  If you are not sure how to be proactive in healing - ASK :-)

   Shin Splints are one of the more common injuries.  They usually start out as a mild annoyance and gradually get worse with repetition. Here is a good article on exactly what shin splints (actually, a very poor name for the injury) are, and how to treat them.  The good news is, there is a lot you can do yourself.  Check out:  SHINSPINTS
 

I know it's easy to fall into the "comparison trap" and get depressed when you see your running partners progressing a little faster than you. You may find yourself pressing a little harder to keep up.    Be strong, Grasshopper. Resist the urge to press harder than you should.    Learn  where your fine line between gradually increasing  your stress (pace) tolerance and pressing too hard to 'keep up'.    I've seen greater improvement in some of you who's pace does not keep you at the head of the pack than some who are often the first ones to finish the run - it's ALL RELATIVE.   

 

 

REMEMBER - You are an experiment of one :-)

 
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 "If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race. It's up to you.
Dave Scott, U.S. Triathlete (and my hero)

 
 
 
Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

Bluepoint Race Management & Coaching LLC

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