IN THIS ISSUE
2013 MARATHON TRAINING SCHEDULE
HOW TO DRINK SMART ALL DAY
WORKOUTS
2013 MOORE'S MARINE'S TRAINING
Routes and Photos
MCM Guaranteed Entry and MCM HUMAN INTEREST STORIES WANTED
SOME THINGS RUNNERS SHOULD KNOW ABOUT COFFEE
VIA MARATHON - 8 Sept

UP COMING EVENTS

   

 
  
  
13 July
CHESTER OPEN WATER SWIM
Chester, MD
  
21 July
ROSARYVILLE  TRAIL RUNS
10K, 10M, 25K, 50K
  
10 August
BEN MOORE MEMORIAL
HALF MARATHON, 10K

  

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


Trumanbirdge
HOW TO DRINK SMART ALL DAY LONG
RonandBeau

It's no secret that for runners, proper hydration and peak performance go hand in hand. Without sufficient fluid intake, muscles and organs are unable to function at their best.

Smart hydration means more than stashing a sports drink in your gym bag. "If you wait until your event to start hydrating, it's not enough," says Karen Newcomer, MD, who specializes in sports medicine at the Mayo Clinic in Rochester, Minnesota

DRINK SMART

 

 

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track Session

-   START 6:00pm   

  6 x 800 YASSO's with one lap recovery between. ; 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 do a short 'Drop Back Week' with 12 Miles.  Warm up well you will not notice the increase.  This is part of our 'gradual' progression'. The primary route will be out to the 7 Mile on Rt 450 and back.

 

 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.     

 

 

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.

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!
  
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:Website

 

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/Summer Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #85, 13 July 2013
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"Perhaps the genius of ultrarunning is its supreme lack of utility. It makes no sense in a world of space ships and supercomputers to run vast distances on foot. There is no money in it and no fame, frequently not even the approval of peers. But as poets, apostles and philosophers have insisted from the dawn of time, there is more to life than logic and common sense. The ultra runners know this instinctively. And they know something else that is lost on the sedentary. They understand, perhaps better than anyone, that the doors to the spirit will swing open with physical effort. In running such long and taxing distances they answer a call from the deepest realms of their being -- a call that asks who they are ..." - David Blaikie 

 

 

  

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

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:  With the additional light, let's move to 6:30am 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. 

 

NOTE: I have one remaining Guaranteed MCM Entry. Contact me asap.

  

THANKS - To Derek Ammons for his donation to the TPKWY Port A Pot.

  

The ROSARYVILLE TRAIL RUNS are coming up - Sunday 21 July at Rosaryville State Park near Upper Marlboro, MD.(about 30 minutes from here).  Distances of 50k, 25k, 10M, and 10k.  Start is 7 am. This is a great way to get introduced to trail running or to get in a good training run for the JFK 50 -or- volunteer and help make it a great day for the beginners and novice trail runners.  If you can help out, let me know.

WE NEED VOLUNTEERS!

 

GREAT NEWS - The Bay Bridge 10k is coming back in 2014! I am consulting with the organizers (also put o the St Michaels Running Festival) and it looks to be a huge event.  The organizers are offering limited early discount entries at CHARM CITY RUNS. For more details and to register, check out:  BAY BRIDGE 10k

 

 

       MCM Guaranteed Entry

and Human Interest Stories Wanted      

I have one remaining GUARANTEED MCM ENTRY.  Contact me if you are interested.

Also, MCM is looking for human interest stories from runners.  If you, or you know someone, with an interesting personal story, let me know and I will put then in touch with the point of contact.

  
SOME THINGS RUNNERS SHOULD KNOW ABOUT COFFEE

This is for Rene and Barb - coffee drinkers; and Leenie - NOT a coffee drinker :-).  Don't worry-they're good things! Coffee may boost your performance, your recovery, and your brain. Read this Runners World article and learn how to get the most out of your favorite morning beverage


Read more: COFFEE GOOD - SOMETIMES
  

VIA MARATHON - LEHIGH VALLEY, PA

Sept 8, 2013

WINEGLASS MARATHON

Oct 6, 2013

HARTFORD MARATHON

Oct 12, 2013

Another marathon getting some attention that could be a good Destination Race. Chris Lee passed this on about the HARTFORD MARATHON on Saturday 12 October. "

 

VIA MARATHON . The hotel is almost completely booked at this time so do not dally.
 
Also, Anne Brown and Jane Meyer are heading back to WINEGLASS MARATHON on 6 October. If you are interested in a group destination trip - let us know.
  
Dr John Jennings is looking for anyone interested in going down to Georgia for the NORTHFACE ULTRAS on 28 September.
  

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003