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

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  5 x 800 (2 lap) 1 loop recovery; 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 first 14 mile run  Go out to the 7 Mile  on Rt 450. 

 

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 #32, 7 July
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I think there is no better way to invite a human being to view their body differently than by inviting them to be an athlete, by revering one's body as an instrument rather than just an ornament. It's a really great way to reorient how you see your body so you can see it as this incredible, awe-inspiring machine that you need to fuel well in order for it to function.
Alanis Morissette, singer/actress



 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.

 

We just got power back and Comcast is having internet issues so I am apologize for this being brief. 

 

Last Saturday was one of those HHHH days; Hot, Humid, Hazy, Hilly.  The Chesterfiled loop was littered with debris and fallen trees.  Jim LeClare, Leenie, Tim, Amy, and I had to dig the Camp Barrett cooler out from under a huge fallen tree.  AHS Trails have about half dozen trees down , making it an obstacle course.  Beau was a little confused at the changes in "his" normal run.  Rene and Myles did a muggy run at Patapsco and said it was littered with fallen trtrees and branches as well.

 

A group of us will be heading to Patapscom Saturday 

 

 

Amy and I had a good session at the track Wednesday.  

 

 

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.

 

 

 

 

"Staying Afloat, Keeping the Wheels Down and Feet Forward"

Join Dr. Michie for a lecture to sponsor the ATC Kid's Triathlon Program. The lecture, entitled "Staying Afloat, Keeping the Wheels Down and Feet Forward," will be geared toward the prevention and management of repetitive stress injuries in the triathlete. Topics to be covered include; mechanisms of injury, applied kinesiology and the kinetic chain, connective tissue support, prevention and management of inflammation, self-corrective measures, when to seek treatment and what modalities are best.  The seminar will be from 7:00pm to 8:30 on July 12, 2012 and it will be held at Evolutions Annapolis (1834 George Avenue Annapolis, Maryland 21401).  This will be free to ATC members, but open to non-members.  A suggested $10 donation will go directly to help fund the ATC Youth program.  Seats are limited, RSVP now. 

 

 

 

 

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    

 

 

ANOTHER STUDY TO SHOW YOUR SKEPTICAL SPOUSE, RELATIVE, OR CO-WORKE

 

 A European cardiovascular study  boasts subjects of both genders totaling approximately 20,000. The youngest subjects are 20 years old, while the oldest are now 93 and counting. The goal three and a half decades ago was to increase understanding of the causes underlying heart disease and stroke. Since then it has yielded some 750 published research papers and expanded to include other diseases ranging from allergy to sleep apnea. The central idea continues to be discovering associations with longevity, and now they have done so for different forms of exercise.

"Jogging" is the term of choice here because, surprisingly, the researchers found the strongest link with longevity among people who ran at a "slow or average" pace for just one to two and a half hours per week. The average lifespan increase for male subjects in this population of exercisers was 6.2 years; for women the increase was 5.6 years. The subjects were asked to self-report their pace as either slow, average, or fast. While this seems a fairly blunt instrument to measure workout intensity, it does suggest that people who run at an easy-to-moderate effort, several times a week, for just 30 minutes or more see real health benefits. As little as two half-hour easy runs per week appear to offer measurable improvements in life expectancy. Five easy runs per week at this duration puts you in the upper reaches of this optimal zone-this is hardly overtraining.

The mortality of 1,116 male joggers and 762 female joggers was compared to the non-joggers in the main study population. The first data was collected between 1976 and 1978, the second from 1981 to 1983, the third from 1991 to 1994, and the fourth from 2001 to 2003. Results showed that in the follow-up period involving a maximum of 35 years, 10,158 deaths were registered among the non-joggers and only 122 deaths among the joggers. Analysis showed that risk of death was reduced by 44% for both male and female joggers.

Next, exploring the amounts of exercise undertaken by joggers in the study revealed a U-shaped curve for the relationship between the time spent exercising and mortality. As noted above, the researchers found that between one hour and two and a half hours a week, undertaken over two to three sessions, delivered the optimum benefits, especially when performed at a slow or average pace. Mortality is lower in people reporting moderate jogging than not only in non-joggers but also in those undertaking extreme levels of exercise. In other words, your efforts should leave you a little breathless, but not very breathless.

The conclusions presented at EuroPRevent 2012 should be considered preliminary until published in a peer-reviewed medical journal. But the health benefits of moderate exercise are well known and so the hard numbers on mortality rates and improved life expectancy shouldn't come as a shock. Still, it's impressive to hear risk-of-death reductions of 44%, and encouraging to runners everywhere-whether seasoned or just starting out-that jogging is most definitely good for your health and not overdoing it, as we shall see in another piece of recent news, is even better.

 STUDY HERE

 

REMEMBER - You are an experiment of one :-)

 

 

 

 

 

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 "I think there is no better way to invite a human being to view their body differently than by inviting them to be an athlete, by revering one's body as an instrument rather than just an ornament. It's a really great way to reorient how you see your body so you can see it as this incredible, awe-inspiring machine that you need to fuel well in order for it to function."
Alanis Morissette, singer/actress

 
 
 
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