IN THIS ISSUE
JINGLE BELL RUN
Sunday TRAIL RUNS
WORKOUTS
Routes and Photos
MEMBER MOMENTS
AGING UP
DECESARIS/PROUT FOUNDATION JINGLE BELL 5K
RonandBeau 

WE HAVE ALL WEATHERED HURRICANE SANDY...HALLOWEEN IS OFFICIALLY OVER...NOW WHAT?!
 

IT'S OFFICIALLY TIME TO
TOSS THAT LEFT OVER CANDY AND DO SOMETHING GOOD FOR OURSELVES AND OTHERS!

 

 
**REGISTER NOW FOR THE 1ST ANNUAL DECESARIS/PROUT FOUNDATION JINGLE BELL 5K RUN & 3K WALK OF ANNAPOLIS.
GREAT FIRST RACE EVENT! EXCELLENT COURSE TO SET A PERSONAL PR!

DETAILS/REGISTER HERE

TONS OF HOLIDAY FUN, FOOD, WELLNESS MARKETPLACE, COMMEMORATIVE SHIRT &PRIZES FOR THE WHOLE FAMILY!
OH, AND DID I MENTION, THANKS TO OUR GENEROUS SPONSORS, FUNDS RAISED RACE DAY DIRECTLY SUPPORT OVARIAN AND LUNG CANCER RESEARCH AND PROGRAMS. 
 
DON'T MISS OUT!

 

 

UP COMING EVENTS

 

18 Nov - Turkey Trot

La Plata, Md

 DETAILS/REGISTER

 

22 Nov - Great Turkey Chase

Queenstown, MD

DETAILS/REGISTER

 

23 Nov - YMCA for Hospice 5k/10k

Easton, MD

DETAILS/REGISTER

 

24 Nov - Tom's Reindeer 5k 

Laurel, MD

 

8 Dec - DeCaris Jingle Bell 5k 

Quiet Waters Park

DETAILS/REGISTER 

 

8 Dec - Edgewater Fitness Reindeer 5k

Edgewater, MD 

 DETAILS/REGISTER

 

The KENT ISLAND RUNNING GROUP now has our own website; check it out

 KIRG

 

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 7:30am 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's are getting cooler and darker - take advantage of them while you can.  We still have some races coming up -, PHILY, NCR.

 4 x 800 repeats . Read the previous implorings and BE SMART; followed by 1 Mile Cool Down. Take it easy the day before and take Thursday OFF.  Do a 30 minute 'muscle memory' run at marathon pace the day before your marathon.

 

 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 7:00am  

 

For those doing, PHILY, NCR or another late Oct/early NOV marathon, this is the TAPER.  16 or 10 Mile (depending on when your race is). Route - Belle Branch, Chesterfield for those doing races later in October/November.    

 

 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 #51, 17 NOVEMBER
============================
25 YEARS OF MOORE'S MARINE'S
  

We runners talk about having fun but I don't think anybody believes us. We talk about discipline and endurance, we take care, we exercise caution, we watch our diets and monitor our pace. We are ascetics who talk, unconvincingly, of the bracing enjoyment of self-abuse.

Peter Sagal



 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.

 

 ********************************************  

NOTE:  7:00 am START Time at TPkwy .

 

NOTE:  We get a nice 50% discount for the TRUMAN PORT A POT, which means $50 per month.  We have gotten five donations so far which covers five of the twelve months.  Please help us all out.

 

Some 43,000 runners hit the streets this past Sunday.  I know some of you were part of it.   By Monday, those runners started their recovery, not just physically but emotionally as well - it's only natural to feel a sense of letdown or emptiness after a long-awaited momentous event. Here's a tip, runners: what got you through training will also help carry you through the post-marathon blues - careful planning.  According to sports psychologists, trainers and professional runners, an episode of mild depression is fairly common in the aftermath of a major event, especially one that you've spent a considerable amount of time and energy planning for. I understand brides have postnuptial depression after their wedding day. - not that I would know; but according to sports psychologist Dr. Jack Lesyk, director of the Ohio Center for Sport Psychology:

Some of the disappointment of the post-event letdown can be alleviated by knowing that it's normal and to expect it. For months, your life has been organized around this singular goal. Now, suddenly it's over and the disciplined, intensive efforts are no longer required.

This is the time to pause, reflect and enjoy other aspects of life that may have been neglected during intensive training. Sleep late; spend more time with family and friends. Do things you wanted to do but sacrificed for your training. Plan ahead so that when the big event is over, you don't face a vacuum of too much time.

The key is avoiding too much empty downtime. Starting up a new project with new goals can help. Runner's World magazine suggests that making even simple plans after the marathon can be useful.

That plan doesn't have to culminate in another marathon, or even another race, but it should contain some meaningful goals, such as maintaining a specific weekly mileage or just making sure you run a certain number of days every week. Of course, it's important to be flexible with your goals to avoid injury. But after running a marathon, you're at a very high fitness level, and with the right training focus you can make the most of it.

Whatever you do, make sure you take the time to savor your major accomplishment. And give your body some time to heal.

 

Read more:READ MORE

   

 

 

 

    

                            MEMBER MOMENTS

 A request from Cassandra Thomas: 

 

" As you know, I am a professional school counselor for two Title 1 schools Carole Highlands Elementary School and Chillum Elementary School located in Prince George's County. My counseling program promotes and encourages all students to prepare for college, universities, trade schools,and certificate programs from elementary school. I believe that elementary school students in under - served communities must start in elementary school to attend college. I have a "College Going Culture for all Students". I am decorating MY 2 SCHOOLS front door hallway with donated pennants and T-shirsts from colleges, universities, military academies, and trade schools.
Also, some students will wear college T-shirts to colleges and universities during "March Madness Week". It can be any size. Although, my students are writing letters to ask for donations of T-shirts and pennants, I need school's alumni to volunteer with their gently used T-shirts and pennants. Many of students will be first generation college students when they attend. 

I am passionate about serving our students, the hope of the our future. I have over a 1,000 students between the two schools. My goal is to collect 500 items from friends, family and strangers. Alumni :), you have closets filled with trade school, college, and universities pennants and T-shirts that are tucked away in your closet. Please forward my e-mail address to friends and family donations. I would like to start collecting these items Saturday, Nov.10th. If anyone would like more information, I can be reach at CThomas8179@gmail.com   

 
AGING UP DOES NOT HELP

 

   

Runners 50 years and older represent one of the fastest-growing age groups participating in the increasingly popular events. As the total number of runners finishing marathons in the U.S. doubled to 518,000 in the 20 years ended in 2011, the number of finishers age 50 and older nearly tripled to 92,200, or about 18% of the total, according to Running USA, an industry-funded research group

 

READ MORE 

 

We runners talk about having fun but I don't think anybody believes us. We talk about discipline and endurance, we take care, we exercise caution, we watch our diets and monitor our pace. We are ascetics who talk, unconvincingly, of the bracing enjoyment of self-abuse.

Peter Sagal

   
Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

  

Bluepoint Race Management & Coaching LLC

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Bluepoint Race Management & Coaching LLC | 598 Pinedale Drive | Annapolis | MD | 21401