IN THIS ISSUE
MOORE'S MARINE's Training Schedule
SPECIAL NOTES
Sunday TRAIL RUNS
WORKOUTS
Routes and Photos
Determine Your Hardest Workout
MOORE'S  MARINE'S MARATHON TRAINING SCHEDULE
 
Click here for: 
BenMoorelogo

UP COMING EVENTS

 

9 Sep - HERO's RUN

Navy Stadium

Details/Register HERE

 

23 Sep - Super H 5K Run, Walk & Wheel

McLean, Va

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'.  A change up this week - 5 x 400, 1/2 lap recovery, plus 4 x 100; 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     

 

This week we have again havve some options.

-If you did the A-10, this is a 18 Mile Week for you. Route- Belle Branch, Chesterfield.

-If you did not do the A-10 or did the 18 Mile run AND are doing MCM or later (NY) this is a drop back week to 12 Miles.

-If you are doing WINEGLASS on 30 Sept, this is a 20 Mile week for you. Route - Belle Branch, Chesterfield, Hawkins, Crownsville.

  

Give us some feedback on your A-10.  What did you think of the rain versus the usual heat and humidity?  What did you think of the new route?

 

 

 

 

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
 
bluepoint cat



Spring  Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #40, 1 September
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"Relish the bad training runs. Without them it's difficult to recognize, much less appreciate, the good ones. Learn from them." Pat Teske  



 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

 

 NoteThe consensus is to go with a neon yellow with a slight green tinge for our  "Pain is Temporary - Pride Is Forever" shirts.  It is always rolling the dice on how many to order because it is difficult to get you all to commit this early so I will order about a dozen in a variaty of sizes - realizing, I will have to cover the cost of any left overs.

  

RACE REPORT - MONT TREMBLANT IRONMAN by Mary Riciarrdi.

 

Good conditions for Saturday's run, whether you were going the 18 miles or just a short run before the A-10.  A tongue-in-cheek 'well done' to Paula Lyons who was anxious about next weeks 20 mile run,  made the proverbial 'wrong turn' at Camp Barrett and turned her 18 mile run into a 20 mile run. So nothing to worry about next week :-)

 

- Now is about the time those working toward their first marathon start realizing "the time of destiny draws near" - and they start getting a little anxious and start to push the weekly runs and get a little tense on the long runs. You are developing a fondness for this sport you probably never dreamed you would, BUT you are in danger of starting your running career off on a bad foot (or not as enjoyable as it SHOULD be).  Let me diverge with a little story I tell every year:
 
-JUDY FLANNERY was a mother of four who started running in her 50's, never having been much of an athlete, but looking for something to give her a little more energy to deal with.....(fill in the blank)... I was there when July ran her first marathon, and the sheer excitment, joy, and exhiliration she exuded at the Finish was absolutely contagious.  She qualified for Boston in that first marathon but that was absolutely secondary to her.  Judy went on to become argueably the best triathlete in her age group in the world.  She had more World Championship trophies than wall space for them.  Yet, EVERY time our paths would cross (usually after she had received her first place award, gotten dressed, and was relaxing, and I was still picking my tongue up off the pavement) she would greet me with a big smile and talk about how great finishing that first marathon was.
Judy was killed by a hit-and-run driver while on a training ride in 2002.
 
-The message to all of you is RELAX; enjoy the moment - every moment

 

Every run is different.   Every runner is different.

 

 

Determine Your Current Hardest Workout

 

 

With summer nearing its end-and taking with it, hopefully, some of the hottest temperatures on record for several regions in the U.S.-the time is now to lay the groundwork for the fall racing season. And any attempt to move into a more intense training mesocycle necessitates a fitness assessment. If you plan to fold in interval training, hill repeats, and other speedwork in the coming months, you'll want to have a clear understanding of where your capacity for exertion stands to better chart improvement and keep injury-free. A great first step is to utilize a simple worksheet created by Brian Clarke and published in his book 5K and 10K Training. The questionnaire is titled Your Current Hardest Workout.

Determine Your Hardest Wrokout Level 

 

 

REMEMBER - You are an experiment of one :-)  
SUPPORT RUDE RANCH with GROUPON

RonandBeau  Rude Ranch Animal Rescue is joining forces with Groupon Grassroots to raise awareness of homeless animals and pet overpopulation!  Starting today through Sunday, September 2, you can add your support for the animals by donating to our cause through Groupon!  

 

Here's how you can help!

 

Already a Groupon Person?  Click on the banner above to go directly to our Campaign!  (or goto:  http://www.groupon.com/deals/grs-rude-ranch-animal-rescue)

 

Not a Groupon Person?

  • Ask Friends and Family to do the same! (Just forward this message!)
  • Ask your Facebook Buddies to donate!
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"Relish the bad training runs. Without them it's difficult to recognize, much less appreciate, the good ones. Learn from them." Pat Teske

 
Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

  

Bluepoint Race Management & Coaching LLC

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