IN THIS ISSUE
MUSCLE MEMORY
WORKOUTS
COMING BACK FROM AN INJURY
2013 MOORE'S MARINE'S TRAINING
Routes and Photos

UP COMING EVENTS

 

9 Feb -  ROCKBURN 50k

 near Patapsco; up to 5 laps

Details/Register HERE   

 

17 Feb  - GW Birthday Marathon/Relay

 Greenbelt

DETAILS/REGISTER

   

 

24 Feb - HASHAWAHA 50k  

  Westminster, Md  

 

 DETAILS//REGISTER   

  

 

 

 

2 Mar - SENECA CREEK 50k or Marathon - Gaithersburg, Md   

   Details/Register Here   

 

 

 

16 Mar - B&A Marathon    

   Annapolis, MD   

 

   

   23 Mar - HAT 50k  

Susquehana Park   

 

 

 

 

23 Mar - Barlowe 5k Bolt  

  Millersville, MD  

 Details/register HERE

 

 

  23 Mar - POWERHOUSE GYM 5K

   Cambridge, MD

Details/Register

  

 

 

23 Mar - Bowie Spring 5k Bowie, MD  

 Details/register Here  

 

  

 

 

 

30 Mar - ANNAPOLIS YOUTH 5K 

 

    Navy Marine Stadium 

 Details/Register Here

    

 

 6 Apr - ARBOR Day 5k 

  Cambridge, Md    

 

Details/Register HERE 

 

    

6 Apr - Matapeake E.S 5k  Kent Island  

Details/Register Here

 

13 Apr - METAvivor Adventure Race

Hillsmere Beach

Details/Register Here

 

14 Apr - KI METRIC

Kent Island

 

20 Apr - AL's RUN 5K

Chester, MD

 

 

21 Apr - VET DOGS 5k  Quiet Waters 

Details/Register HERE

 

  

28 Apr - ARTS in MOTION 5K

Bates Track, Annapolis

 

 

5 May-South River HS

Miles for Media 5k

Edgewater, MD 

 

 

 

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

 

  

MUSCLE MEMORY - USE IT OR LOSE IT?
RonandBeau

 

Muscle memory is not a memory stored in your muscles, of course, but memories stored in your brain that are much like a cache of frequently enacted tasks for your muscles. It's a form of procedural memory that can help you become very good at something through repetition, but in exactly the same way it can make you absolutely terrible at that same thing. Here's why.

When I was 12, I was told i I kept practicing a song on my clarinet over and over again, I would continue to improve. "Practice makes perfect" was what my high school wrestling coach would tell me after the 100th repitition of a single leg sweep. That can be an accurate phrase because the more you do something, you build up that procedural memory and your brain can quickly instruct your muscles to carry it out. That muscle memory doesn't judge whether you're doing good or bad, however, and so if you practice a song poorly for hours on end you're going to be really good at making the same mistakes over and over again. This is not only bad because you've wasted your time learning to be bad or mediocre at a task and may see all this work as a failure, but because you didn't necessarily have to fail at all. When you repeat mistakes again and again, you build a muscle memory with those mistakes. That makes those mistakes even harder to overcome later. This is one reason why the saying "you can't teach an old dog new tricks" is often true.

The key to building good muscle memories is to focus on the quality of the quantity. I recall reading somewhere that 10,000 hours is the magic number to make someone an expert. It's likely that this is the case when you practice well, but if you carelessly build procedural memory over and over again you can just end up being really good at repeating your mistakes. When you practice, take it slow at first. Going back to learning to play a song on the piano, don't rush to learn the entire thing. Break the song up into parts and concentrate on learning one part really well. Practice that section slowly until you've got it down, then speed it up little by little until you can play at full speed. More broadly, when you want to learn to do something well, break it into small parts and take each part slowly until you're able to do it very well. Take breaks. Be patient. The more you rush the big picture, the more likely you'll be to develop muscle memories that are difficult to reverse

 

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track Session

-   START 6:00pm   

  4 x 800 repeats . Read the previous implorings and BE SMART; 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 7:00am  

 

 TAPER/Maintenance.  16 or 10 Mile (depending on when your race is). Route - Belle Branch, Chesterfield for those doing late races or preping for one of the early year 50K's.    

 

 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.    - 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.    

 

 

 

 

OUR SPONSORS
 
bluepoint cat



Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #63, 9 FEBRUARY 2013
============================
25 YEARS OF MOORE'S MARINE'S
  
"To me, the real test of one's character isn't defined by completing the marathon on race day, but rather by having the self-discipline and dedication to commit, sacrifice, and endure the months of training required to complete such an event - and then do it again....and again."

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:  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.

  
I got the following email from Kathleen Nowlin after last weeks Update; " I received your newsletter just as I was contemplating skipping tonights run because of the cold and wind. Saw the quote below, put on an extra layer and headed out the door......  Thanks for the inspiration... it wasn't bad once I got moving;) 

Kathleen"   Good job, Kathleen!

  
It was a chilly but still very good run again this past Saturday for our Chesterfield Loop.  Sunday, we went up to Susquehana State Park for a loop (14 miles) of the HAT 50k course.  The temperature was in the low 20's but calm and dry, except for the 1 1/2in of fresh snow.  I always enjoy making "first tracks" after a fresh snow.  Nothing I would rather have been doing, and no one I would rather have been doing it with :-)
  
This coming Saturday a number of our group will be heading up to Rockburn Park for the 50k.   
  
COMING BACK FROM AN INJURY - STINKS

 

Coming back from a running injury stinks. But, it stinks a lot less than the time spent actually dealing with the injury. The first and perhaps most important thing to keep in mind when getting back to running after a long hiatus due to injury or an accident - Be grateful; for every mile. 

Injures have a way of giving runners a bit of a reality check; in coming back from all that time spent rehabbing and cross-training, it is important to retain that perspective and not get greedy with miles. The last thing you want during a comeback is to re-injure yourself, or to get a new injury; and get into the up and down sine wave syndrome you have heard me talk about. To prevent that, try to keep the following in mind as you return to running.

 

Make sure you get the green light to begin running does not mean you can jump full-force back into where you left off. It is important NOT to rush things, as patience pays off in the long haul. Gradually increase the amount of time you spend running and supplement the rest with cross-training.

 

Many runners, upon getting over their injury, start to get lax on their physical therapy or other rehab exercises. Don't get comfortable and forget that, in order to prevent getting injured again, you still need to keep up on your preventative care.

 

After a long break, you need to chuck out any and all comparisons to your runner self pre-injury. It will only set you up for frustration and can ultimately derail your comeback. Track the progress you make post-injury and take every victory (ie: extra miles, faster workouts, etc.) as it comes. Eventually you'll return to "old you" workouts and times, but before you hit that realm think of yourself with a totally clean slate.

 

Oh; how those first few runs will whip your butt! The important thing is to remember that while those first runs will feel like you've got legs that have never run a step in their lives, the good news is, thanks to muscle memory, if you've been a runner for a number of years, you'll snap back into fitness rather quickly. The first couple of weeks will be rough, but stick it out and you'll be motivated by the progress that follows.

 

Being patient is tough for everyone.  I know - I am one of those people. Sometimes the only way to retain sanity is to take it one day at a time. Rather than focus on how much work you have ahead of you, look at what workouts and goals you can achieve for that day or that week. Set mini goals each week and check them off as benchmarks along your route to making a full comeback to running.

 

Make the most of the time you're not able to run by focusing on other weaknesses. Gain flexibility, improve your core and overall strength; not only will this make you feel like you're being productive despite not being able to run much, but it will also pay dividends when you are back and running at your optimal level.

 

If you start to notice old injury symptoms or new injury symptoms creep up, reassess right away. It may mean not increasing your running for that week, or even taking a few baby steps back for the week. Cut back on the amount of time spent running and do more cross-training. Don't think of this as a sign of defeat; typically, if you catch it and take steps back early, you'll avoid anything serious and be back on "schedule" the next week.

 

I'll say it again: The biggest deciding factor in how well you can come back from an injury is perspective. Even on the days when you'd like to burn the elliptical or bike to the ground, give yourself a little window of time to vent. But, in the end, get on the cross-trainer and get it done. Look forward to the runs and more miles as they come and do not forget that each mile is NOT a given. Be grateful for them and, as you are able to run more and are back to full training mode, remind yourself not to take them for granted. This will help you remain patient and keep your eyes focused on the long term.

Honestly, coming back from an injury doesn't stink because, while those first few miles hurt like nothing else and may leave you sore for days, the act of "feeling" like you're a runner again is one heck of a high. So smile, even if it looks more like a grimace, and have faith that muscle memory will eventually kick back in soon!

 
  
2013 MOORE'S MARINES TRAINING PROGRAM

The 2013 MOORE'S MARINES TRAINING PROGRAM will again be ready for you If you have laid out your schedule for 2011 or are still planning - you will need a PLAN to reach your goals.  Register Now 

The registration fee will go to maintain the Port A Pot, items for the Support Stops, and Program shirts. 

Keep the tradition going - Keep YOUR tradition going!
  
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.

 
"To me, the real test of one's character isn't defined by completing the marathon on race day, but rather by having the self-discipline and dedication to commit, sacrifice, and endure the months of training required to complete such an event - and then do it again....and again."

 

 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