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

UP COMING EVENTS

 

18 Aug - REVOLUTION 5K

Bates Track

Detals/Register HERE

 

9 Sep - HERO's RUN

Navy Stadium

Details/Register HERE

 

29 Sep - MILES FOR MOM's 5k/10k

Terrapin Park, KI

 

29 Sep - Glen Burnie Assoc 5k

Glen Burnie, MD

 

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'.  The 7 x 800 were tough but the conditions were pretty good so I could not blame the slower last 3 repeats on that.  Again this week;  3 x 1200 (3lap) 1 loop recovery; followed by 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     

After the Ben Moore Memorial Run this past weekend, we will do a 14 mile run with pick ups. The route will be the tried and true Chesterfield Loop plus up/back on Pinedale.

Next week we jump to 18 miles.

 

Anyone looking to go longer,  should let me know so we can make sure water is at the 8 and 10 mile stops.  Not guaranteed this weekend.

 

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 #37, 18 Aug
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Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.



 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.

 

THANKS to John Dever  for his Port A Pot donation

 

 Note: I want to get a head start on ordering our  "Pain is Temporary - Pride Is Forever" shirts.  Send me suggestions on color and style. The Program will cover part of the cost.   

  

NAVY TIMES had a great article on the military members competing in the BADWATER 135 Mile Run - including our own Mosi Smith.  The article is written as the race unfolds, including the efforts of eventual winner, Mike Morton, who finished 79 seconds from a course record - after almost 22 hours of running. READ ON

 

THANK YOU to those who stepped forward to help. 

The ROSARYVILLE TRAIL RUNS are our way to offer share our love of the trails with others and to give the uninitiated an exposure to the thrill of the trails and to  'veteran' trail runners. 

 

The BEN MOORE MEMORIAL RACE is a small way to pay tribute to someone who touched so many lives - LCol(Ret) Ben Moore.  Many (most?) of the participants will never have heard of Ben - but I am certain they know, and have been inspired by, someone who did know Ben.  Thank you for helping to "carry it forward".

 

 

- It is time to remind everyone that the roads do NOT belong to you.  As runners, you have a responsibility to be aware of your surroundings, and that includes traffic.  I know the tendancy is to focus 10 feet in front of your feet when embracing St Stephans hill (and the others) but you can not be oblivious to cars ahead and behind you.  Expecting them to slow down for you because you are tired reflects poorly on you AND every other runner that motorist will come across.   If we are to keep the good will most of the locals toward our using Rt 450 and the other roads, we have to do our part and respect their right to be there as well.


- Pay attention how your body adapts to the changing conditions- and log it!   For many of you, this will be your first Fall of endurance running so you want to add to your base of knowledge so you will be better prepared NEXT Fall.  For me, I will know the season is changing to Fall because my resting heart rate goes up  2 to 3 beats.  Most of you will start to notice a slight drop in resting HR because the cooler nights are a little more restful.  I (and a lot of others) experience the same resting but it is offset by the increase in HR due to the 'blooming' of ragweed, molds, and other Fall allergens that affects asthma.  I've learned that I have to take a little more time warming up the lungs on a cool mornng, and be extra careful about carrying my inhaler.  For you, it may be more about not mistaking the cooler weather, thus less dehydration, for a 'sudden' increase in fitness - which you then tend to go out and blast through a couple of workouts and wonder why you get injured or catch a cold.  The key is to STICK TO THE PLAN.


- The AHS Track Intervals are moving into a new phase.  You are in the middle of the Yasso 800's.  You should have a pretty good feel for what that pace is.  The 1200's we have thrown in will give you a wider 'range' of paces to draw on when the time comes.  It is important, not only in marathon training, for you to know that you are a 4 (or 5) speed 'vehicle' and not just a 2 speed 'vehicle'  (Marathon pace and Stop).   You have heard the announcers describing a race where a runner (whatever) "went into another gear".  You need to know not only that you HAVE other 'gears', but that you can change (shift) gears without blowing up or getting hurt.  Now , marathon 'gear shifting' is not  like 5k 'gear shifting'.  In a marathon you may take MILES to shift gears.  With 30,000 of our closest friends running with us at MCM there will likely be a lot of shifting gears.   You want to keep it to a minimum, but you need to know you can do it when called for.   


- A trick I use occasionally is to use my tempo run to test my 'gears'.  I will start off with the obligatory slow warm up until my legs feel fluid, then alternate picking up the pace and seeing how close I can come to a 9 min/mile pace (for example), hold that for 5 min (whatever time, but not long), then try to adjust to a 10 min/mile pace and see how close I can come by feel (before looking at my GPS watch pace readout).  Then go back and forth between my natural (i.e. slowing, as the years go by) range between 8 min/mile and 11 min/mile.   If I have a Ultra coming up, I may make the range between 10 and 14 min/mile.
 

 

Every run is different.   Every runner is different.

 

 
Overcoming Mental Blocks

 Every runner has moments of doubt-and that's not always bad. Wondering if you're up to the challenge of a first marathon reflects a healthy investment in the outcome. And if you haven't trained properly, your concerns are valid. But other worries-especially those triggered by outside influences-can create a self-defeating sense of intimidation. These doubts go deeper and are rooted in negative emotions, says Windee Weiss, Ph.D., a sports psychologist who is an associate professor at the University of Northern Iowa School of Health, Physical Education and Leisure Services. "Realism accepts that a demand may be tough but doesn't place a judgment on it," she says. "Intimidation assumes you won't have the goods to meet the demand."


REMEMBER - You are an experiment of one :-) 

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Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.

  

Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

Bluepoint Race Management & Coaching LLC

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