IN THIS ISSUE
JINGLE BELL RUN
Sunday TRAIL RUNS
WORKOUTS
Routes and Photos
MORE COMMON SENSE ADVICE
MEMBER MOMENTS
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

 

 

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. Good luck to those doing-, PHILY, NCR. Please send us your Race Reports.

 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  

 

 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 #52, 24 NOVEMBER
============================
25 YEARS OF MOORE'S MARINE'S
  

Each day that you invest in yourself, you are becoming more of what you want to be. By giving yourself permission to dream of new PR's or completing a new distance, you are making sure that there is hope in your life. Instead of looking backwards to the good old days, you are assuring yourself that the best is yet to come.

REB



 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.

 

IRONMAN ARIZONA is in the books! Before heading to Tempe, a friend asked me if I was nervous. "How could you be nervous, you've been doing this for 30 years - over 100 marathons, 100 ultra-marathons, and 124 triathlons". That is exactly WHY I was nervous - every race is different, every race will have it's own challenges; and when you are racing for 17 hours, swimming, biking and running - a LOT of challenges will come up. The outcome depends on how prepared you are mentally and physically to handle them. IMAZ was no different. Water temp of 64 degrees was my first challenge. An ashtma attack from the cold water cost me about 20 minutes to recover and finish the 2.4 mile swim. Too many hours with my head down (in aero position) made it difficult to hold my head up enough to see more than 10 feet in front of my wheel for the last 20 miles of the 112. The 26.2 mile run was my 'comfort zone' - meaning I was used to running on dead tired legs but tired legs but that  does NOT mean it is 'easy'. It is one thing to venture into the unknown, another to venture where you have gone before - and KNOW the challenge/pain that is coming.

"I thought you meant 14.06 miles!!"

I have been asked 'why' many times by many people, some who have no comprehension and others who have 'been there, done that - once". Here are some responses I have used over the years; check the one that works for you :-)
- ...Some people collect stamps
-....because 140.7 would just be CRAZY
-....because I like to see all the 'hottie's' in spandex
-....because I never feel so alive during'
-....because I never feel so complete when I finish
-...because it is difficult
add your own
 
The next question I get is 'Will you do another one?'
but now is not a good time to ask that one. I need to let a few memory cells to die before addressing that one - which is what I say after every race :-)
Thanks to all of you who have done training runs, bike rides, and kayaked while I swam open water swims.
You can see my finish and Mike Reilly's call "YOU ARE A IRONMANHERE 

    

MORE COMMON SENSE ADVICE

 

   

Instead of ruining your love of the sport with self-imposed pressure or a bum attitude, DO THIS: Remember why you run. If you don't like it, then move on and find something you like better instead. It's easy to get so focused on your goals that you suck the passion and joy out of it by being too stressed and taking it too seriously. If you have to, chuck the watch and don't worry about splits sometimes. Don't worry about the pace of your easy runs-run to recover and for pleasure.

   I have tried to 'practice what I preach' over the years - not always sucessfully.  It became MUCH easier to relax and REALLY enjoy a trail run after Beau (a dog; not a new supplement) joined our family.  When he runs with the freedom and pure animal joy it takes me back to running as a kid chasing his predecessor 'Pepi' through the sage brush chasing rabbits - neither of us (or at least, me) could have cared less if we did not catch one.

 

READ MORE of Runner's World article.

 

                            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   

 

 

Each day that you invest in yourself, you are becoming more of what you want to be. By giving yourself permission to dream of new PR's or completing a new distance, you are making sure that there is hope in your life. Instead of looking backwards to the good old days, you are assuring yourself that the best is yet to come.

REB

 

   
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