IN THIS ISSUE
MM Training Schedule
SPECIAL NOTES
Sunday TRAIL RUNS
WORKOUTS
Routes and Photos
PERSPECTIVE ON RUNNING "FAST"
WATERLOGGED - Another Look
MOORE'S  MARINE'S MARATHON TRAINING SCHEDULE
 
Click here for: 
BenMoorelogo

UP COMING EVENTS

 

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

 

30 Sept - RUN FOR SHELTER HALF MARATHON & 5K

Quiet Waters Park

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   

 Wednesday is supposed to be 'cooler'.  We will do more 'endurance speed' work with  6 x 800 (2 lap) 1 loop recovery; followed  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 'drop-back' run. Do a 12 mile run with some short 'pick-ups'.

 Do 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.  

 

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 #34, 21 July
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"If you run without any reason, you are just chasing the wind,"  Wesley Korir, the reigning Boston Marathon champion from Kenya.



 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 need another five to ten volunteers for ROSARYVILLE - if you are not running, please consider coming out to volunteer at one of the two Aid Stations.  Bring youf lawn chir and personal cooler - and hand out water to some trail runners.  What could be more fun :-)

 

 

 While I was riding up and down the Skyline Drive Saturday, there were a lot of you getting drenched on Truman :-)  Willie Gumula reported that it was quite refreshing, even if the shoes got a little squishy.  Gaye Bugenhagen, Missy Diguilian, Rene Cover, Paula Carrigan, and a few others headed to Patapsco for the H.E.A.T 'organized' low key 25k.  It was a very hot, humid day, so I hope they go a chance to take a dip in the river :-)

If you participate in a different event, be sure to let me know so others can share.

  

Cris Eck took time off from wedding planning to forward an interesting article on Ryan Hall and how he incorporates his spirituality into his training.  RYAN HALL's NEW Coach

  

Steve Wilson sent me some information on a radio program dedicated to running in Maryland.

Running Maryland launches their new radio show The Runaround Running Maryland's "The Runaround," the only radio show in the Mid-Atlantic region dedicated to endurance athletics, will air on Baltimore's ESPN Radio - 1300 AM beginning on Monday, January 9, 2012. Brought to the public by Holabird Sports, the show will be broadcast weekly on Monday evenings from 5:00 to 6:00 P.M. EST.

 Running Maryland will film each installment in its entirety to later offer it online so that viewers may watch the show on-demand at www.runningmaryland.com

Covering all of the latest news and issues in the running community, The Runaround will include special segments for race recaps, elite athlete interviews, training advice, rehab tips, listener phone calls, and much more.

 "Like" us on Facebook and share with others: http://www.facebook.com/pages/The-Runaround-on-ESPN-Radio/300144026697270 

Follow us on Twitter: https://twitter.com/#!/TheMDRunaround

  

 I hope to see many of  you at the  

ROSARYVILLE TRAIL 10K, 10M, 25K, 50K RUNS - Sunday 22 July. Registration is OPEN. Details in left column

 

WE NEED AID STATION VOLUNTEERS!

 -and-

  

 

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

 

 

 

A LIttle PERSPECTIVE ON RUNNING "FAST"

 

 

Thinking about a fast marathon is easy; running a fast marathon is another story. (In this case, "fast" is totally relative; it just means faster than you have run before). Before you dream up your next finishing time, take a moment to reflect back on your most recent race. Whether it was a full marathon or a half, you'll still have had a bad patch, and that's exactly what you need to put into your head. Remember that time in the race when the world went dark, when your legs wanted to stop, when your arms got tired and when your brain threatened to call it a day. It's from that place that you need to plan your next race, because that moment will come again and it will be even harder to handle the faster you go.

 

REMEMBER - You are an experiment of one :-)
 
Waterlogged - A Dogma-Shattering Look

More discussion on hydration from the experts.

Dogma-shattering: an idea integral to the creation and evolution of ultrarunning - a sport created out of the notion that we could run longer and farther, beyond road and track, than anyone believed was possible.

Modern trail ultrarunning was borne from the notion of refusing to accept the belief that no one could run a hundred miles through the mountains in a single day. Done.

Then, no one could run all the uphills in that fabled Sierra Nevada foot race. Done again.

No one, let alone a woman, could cover 47 miles a day for weeks and months on the Appalachian Trail. And no one, period, could eclipse the fifteen-hour barrier at Western States. Done, and done.

Ultramarathon running has pushed the limits of conventional wisdom on all things in human performance: distance and speed, nutrition, and even footwear. Indeed, it was the tales of the rubber tire-shod indigenous ultrarunners of the Copper Canyons that fueled the mainstream adoption of minimalist running, smashing the dogmatic belief in the necessity of hyper-engineered shoes.

It is fitting, then, that the sport of ultramarathoning be ground zero for more dogma-shattering in another area: hydration in endurance exercise.

A new book by renowned sport medicine expert, Tim Noakes, MD, aims to change our beliefs - many of them longstanding, many of them inaccurate - on what it means to fuel optimally in endurance sports:

  • Drink only to thirst, not on a schedule.
  • Drinking does not prevent heat illness.
  • Ingesting salt is unnecessary in ultras.
  • Urine frequency or color has nothing to do with hydration or kidney function.

Say what? Them's fightin' words!

See Why HERE

 
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"If you run without any reason, you are just chasing the wind," Wesley Korir, the reigning Boston Marathon champion from Kenya.

 
 
 
Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

Bluepoint Race Management & Coaching LLC

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