IN THIS ISSUE
Cross Training-How and Why
2013 MOORE'S MARINE'S TRAINING
WORKOUTS
Routes and Photos
2013 MARATHON TRAINING SCHEDULE
Nutrition and Mental Edge

UP COMING EVENTS

   

 

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

Details/Register Here

 

 

20 Apr - AL's RUN 5 Mile

Chester, MD

Details/Register HERE

 

 

20 Apr - INTADA 5k

Rock Creek Park, D.C.

 
 

21 Apr - VET DOGS 5k

Quiet Waters

Details/Register HERE

 

 

28 Apr - ARTS in

MOTION 5K

Bates Track, Annapolis

Details/Register HERE

 

 

5 May-South River HS

Miles for Media 5k

Edgewater, MD

Details/Register HERE

 

 

11 May - CONNORS

 SMILES 5k/10k

Centreville, MD

Details/Register HERE

 

 

11 May - LAPS for LITERACY 5k

Camp Letts

Details/Register HERE

  

 

11 May - MELANOMA

5K 

Cambridge, MD

Details/Register HERE

 

11 May - END HUNGER 5k

Benedict, MD

Details/Register HERE

 

12 May -

CENTENNIAL LAKE

OPEN WATER SWIM

Columbia, MD

  

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

 

 

 

 

 

 

Cross Training - How and Why
RonandBeau 
Newcomers to our sport often find that their enthusiasm for ultrarunning knows no bounds. They happily contemplate years of nothing but running. They're spinning in a positive feedback loop like a hamster in an exercise wheel. Train, train, train. Run, run, run. Race, race, race. YOU might be well-advised, however, to your horses just a bit.
  
That is exactly where I was about 20 years ago.  I had been doing marathons and then ultras for about 10 years and was noticing many fellow runners I had started out with were dropping out - nagging repititive injuries, mental burn-out, life changes.  I found myself revisiting WHY I was running, and WHAT I wanted out of it.  I decided being able to run and keep physically fit for the long term was more important than continuing to beat my brains out working for another PR.  That is when I decided to cross-train (although it was not recognized as that way back then :-)  ).  I learned to swim in the irrigation ditches near the Navajo reservation around Shiprock New Mexico - meaning, I really did not know how to swim; so I forced myself to learn.  The bike was a bit easier but still challenging.  Eventually, my "cross-training" led me to the IRONMAN CHAMPIONSHIP Triathlon in Hawaii and 125 other triathlons - and I was still able to keep the 'fire in the belly" for my running.  Try it :-)
  

A lot of marathoners have found that mixing in some cross-training has helped them stay sharp as runners or even helped them stick with running when others became burned out on the sport and drifted back to the couch. Cross-training is the pursuit of some kind of exercise routine other than running, such as swimming, cycling, or weight-lifting, and there are many reasons why marathoners might want to do just that.

      Running engages a specific muscle group in a specific way over and over again so that a runner becomes extremely efficient at running but at the same time can develop imbalances or push the running-related muscle groups into over-use injuries. Quads can become so strong in relation to hamstrings that the hamstrings are set up for pulls and tears.

Most of the injuries many of you have talked to me about have ultimately been associated with the smaller, supporting muscles, ligaments, and tendons. 

     Upper body muscles can become neglected to the point that proper running form suffers. Core muscles can weaken, especially as runners grow older, to the point that problems crop up in the hip area as the well-developed lower body muscles place too much of a strain on mid-body muscles and connective tissue.

 

Cross-training can address these problems by targeting certain muscle groups with strengthening exercises and by reducing the amount of time that the running-related muscles are exclusively stressed during training. Weight-lifting can be used to selectively strengthen particular muscles, such as the hamstrings, or to maintain upper body strength in general. Swimming works muscles from head to toe but is very effective at strengthening arms, shoulders, and chest muscles. Mountain biking is a tremendous workout for the legs but also delivers a surprisingly good workout to the arms and shoulders, especially when riding a more technical course. Targeted calisthenics can be used to maintain core strength, a particularly important goal for runners as they age and experience a natural decline in this area.

 

Are there other reasons for cross-training? Absolutely. Nothing is more frustrating to a runner than an injury that keeps them sidelined for a long period of time. The temptation to "run through" the injury or jump back into a normal routine too quickly as the runner feels their hard-won conditioning slip away is enormous. Cross-training offers a way to maintain a given fitness level while giving an injury time to heal properly. Swimming and cycling both deliver excellent aerobic training and share the added benefit of being non-load-bearing activities. It is usually possible to engage in a full cardiovascular workout without unduly stressing the injured area, since all the severe pounding and stress to the feet, knees and hips that running involves is avoided. A running-related injury can often be rested and rehabilitated while pursuing a whole course of upper body exercises. It's possible to return from an injury with enhanced overall body strength and the ability to hold better form in the late stages of a race.

Another excellent reason to develop a fresh set of skills in an activity other than running is to have an alternative should running become stale, repetitive or less compelling. Many runners have found that chasing high mileage week in and week out becomes burdensome and even counterproductive. Just as you should vary your running routine to avoid getting bored by the same old routes, you can switch to a whole new discipline from time to time to keep yourself engaged and challenged. Training for a triathlon, for example, can ramp up your overall fitness level while getting you out among a whole new group of competitors and potential friends. If you take a yearly break from running, you can cross-train during the break and return to running refreshed and with your fitness level intact.

Whatever cross-training activity you choose, be it swimming, cycling, Pilates, weight-lifting, calisthenics, skiing or stair-climbing, be sure to learn safe and effective practices for that discipline. Just because this activity may be your secondary interest, doesn't mean you should slight learning how to do it well. If you jump on a mountain bike, you should choose good equipment that has been properly set up for you, and you should have the appropriate helmet, clothing, gloves, lights if you're riding at night - as if riding was your number one pursuit. Runners who have never had formal swim training find that taking some instruction in correct technique vastly improves their swimming experience. Weight-lifting too should be practiced with some care. Using proper form while lifting makes for a much more efficient and effective workout than if the lifting is done in a sloppy manner.

 

The fact remains, however, that running is the best training for running, and it's possible to run happily for a very long time before there is ever a need to cross-train. But cross-training is always there as an option, and you might be surprised at how working hard at some other sport can actually wind up enhancing your running experience.

 

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!
  

 

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.    

 

 

 

 

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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Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #69, 23 MARCH 2013
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"Part of loving the run, is slowing down enough to share the journey"

GREETINGS

MOORE'S MARINES'

***KENT ISLAND RUNNERS,

 and

*** PENINSULA PACERS RUNNERS

Trumanbirdge 

----------------------------------------------------------------

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:  The 2013 Training Schedule is posted above; and as the weather turns warmer, there will be more of us on Truman taking advantage of the Support Stops every two miles.  We need  volunteers to help put out the water and other support items on Belle Branch and near Staples Corner.

If you can help, let me know.

 

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. 

 

THANKS! To Tom Goodridge for his donation to the Truman Port A Pot

 

After the non-snow day, I was not surprised but definitely pleased that the forecast of cold rain for Saturday's B&A Marathon was wrong.  I carried a light rain jacket, just in case.  I actually ended up removing layers.  It was easily the best conditions for the B&A for many years.  Many of you have heard me say B&A is the worst marathon I have done, but I keep going back because it's close and such a great social event seeing friends that we have not crossed paths with for a while.
  
I know Jane Meyer did NATION's Marathon in D.C. as a 'training run' for BOSTON and finished 3rd in her age group in a time of just over 4 hours and one second from 2nd Place.  Well Done Jane!
  
Let's hear some other Race Reports!
  
   HAT 50K on 23 March.  Let us know if you are interested in carpooling or caravaning to either of these events.
  
Two events for a change of pace:
-13 April - METAvivor Adventure Race Kayak-2 Mile, Bike-15 Miles, Run -5K at Hillsmere Beach
  
- 30 June - TRI FOR THE EVIRONMENT Swim-1/2Mile; Bike-15 Miles; Run-5K
This your brain dopamine -  
Nutrition and Your Mental Edge - Fueling Your Attitude

 

Food for Thought - Ultrarunning requires some mental stamina and the question, "Can we feed the mind with any special nutrition?" seems intriguing. Certainly lack of food can produce some pretty negative thoughts and a bad attitude, but is there some food that can help us think positive thoughts and improve our race strategies and therefore performance. Does the mind only require intellectual nourishment for sound decision-making and a good outlook?

   Looking at this from the brain's side, glucose is virtually the only fuel the brain uses, unlike our muscle tissue, which uses both glucose and fats. The brain also does not store any glucose - as glycogen, as the muscles do - and is totally dependent on blood glucose for its energy supply. In order to function normally, the brain requires a relatively normal blood glucose level. So what happens to an ultrarunner when he or she is running hours and hours with an increasing demand for glucose? If our ultrarunner does not ingest adequate amounts of carbohydrate (glucose) along the way, hypoglycemia (low blood sugar) sets in. And with prolonged hypoglycemia comes central nervous system fatigue - the progressive shutdown of the part of the brain that drives the muscles. Bad news for attitude and bad news for performance.

In one of Tim Noakes's studies from The Lore of Running, he found that two percent of marathoners, six percent of those who ran 50 kms and 11 percent of those who ran 100 kms were hypoglycemic. He cites the symptoms as a "reduced ability to concentrate, a sudden feeling of weakness, and the intense desire to stop running. Typically, the athlete senses the impossibility of completing the race". Sound familiar? Obviously foods containing glucose would have helped these athletes perform better, but an explanation of the mechanism of action might make this concept easier to understand.

The main supplier of glucose into the blood is the liver. This happens directly from its own store of glucose or indirectly by a process known as gluconeogenesis (the production of glucose by the liver from substances other than carbohydrates, for example, proteins). Training also helps the liver's ability to produce glucose from circulating blood lactate. However, because the liver is so small compared to the body's muscle mass and only stores about 250 - 500 calories of glucose, it could never keep up with the muscles' demand for glucose when exercising hard or long.

 

 In a trained athlete, this amounts to three or four hours of running at a moderate pace. And the muscles are prevented from using too much circulating blood glucose in order to protect the brain. Fortunately our body has provided the muscles with other ways of obtaining glucose; namely a good supply stored in its own tissues and the ability to use fat as a source of energy. And remember, the supply stored in the muscles can be doubled if post-exercise carbs were consumed within thirty minutes or so. But even this generous supply will only last about five to six hours. The rate that the liver releases glucose and the muscles take it up during exercise is increased six-fold from a resting state.

 

When tissues increase their rate of usage faster than the liver can produce it, blood levels fall and body function is impaired. In order to prevent brain drain and preserve our mind's ability to think and strategize effectively in an ultra event, it becomes crucial to ingest carbohydrates during the race. If the muscles become fatigued, the brain will reduce the number of muscle fibers activated and in order to continue running, the ultrarunner will have to slow down. This is the body's way of surviving. It may limit the runner's physiological capabilities, but preserve the neurological function of the brain. Exhaustion, in this case, may be defined as a decrease in signals from the brain to the muscles, not a direct change in glycogen levels in the muscles - in other words, central fatigue.

 

More recent research is pointing to central fatigue, due to neurochemical changes in the brain, as the most common reason that runners stop running. Aside from very highly motivated runners, most people don't usually push themselves to complete muscle failure. J. Mark Davis, a professor of exercise science and the director of the exercise biochemistry laboratory at the University of South Carolina, explains that during prolonged exercise, the brain's production of the neurotransmitter (a chemical that carries signals from one neuron, or brain cell, to another) serotonin increases steadily. Elevated levels of serotonin can cause feelings of tiredness, sleepiness and lethargy. The rising levels of serotonin are caused by increased delivery of tryptophan to the brain and what's interesting, Davis says, is that the increase in free tryptophan in the blood is very much related to the increase in free fatty acids in the blood.

 

"While many people believe that the increase in free fatty acids is very important to delaying fatigue in the muscle," says Davis, "we think it has a negative effect in terms of central fatigue." To make matters worse for the ultrarunner, the brain's production of dopamine (the neurotransmitter responsible for generating feelings of excitement, reward, motivation and pleasure) begins to drop even as serotonin levels are rising. Davis is beginning to investigate new nutritional approaches to prevent dopamine levels from dropping, but one thing runners have been using for years to delay fatigue is caffeine. Most scientists agreed this was due to caffeine's ability to increase the blood level of free fatty acids available for metabolism. Recent research by Davis and others, however, indicates that caffeine plays another, perhaps more important role, in delaying fatigue by increasing the levels of dopamine in the brain.

 

The Take Away - The time to ingest carbohydrates is before exhaustion occurs. Our intestine cannot process carbohydrates and deliver them fast enough to keep up with the high rate of usage by the muscles. The amount of carbohydrates to ingest is approximately one gram per minute of exercise, ideally every 15 - 20 minutes or so. Start with this amount and experiment. Our bodies cannot absorb more than 240 - 280 calories per hour so don't try to replace all carbohydrates lost - however, athletes are able to increase the absorption rate with practice and training. Caffeine may help with brain fatigue later in the race. Read the labels on the sport drinks, gels and bars you consume. Feed your brain and improve your mental edge for a better performance in your next race.

  
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"Part of loving the run, is slowing down enough to share the journey"

  

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

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Bluepoint Race Management & Coaching LLC

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