IN THIS ISSUE
2013 MARATHON TRAINING SCHEDULE
8 BASIC RULES FOR HYDRATION
VIA MARATHON - 8 Sept
2013 MOORE'S MARINE'S TRAINING
WORKOUTS
Routes and Photos
SOME THINGS TO KNOW ABOUT ENERGY DRINKS

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
  
17 August
FEED ANNAPOLIS 5K
Bates Track
  
21 September
BOYS & GIRLS 5K
Quiet Waters Park
  
21 September
PREGNANCY CLINIC 5K
Crownsville, MD
  
22 September
KTS 5k
Cross Island Trail, KI
  
28 September
RIDGEWAY E.S. 5K
Millersville
  
28 September
GLENN BURNIE IMPROVEMENT ASSOC. 5K
Glenn Burnie

  

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


Trumanbirdge
CAN I DO IT?
RonandBeau
 

Embrace uncertainty! Embrace the fact that you may or may not accomplish

your goals! Embrace the vulnerability that you might fail! Does that sound

like bad advice to you? 

Does it upset you?  Does it push a button inside you?

Good.

It should.

 

Find out WHY - Read On

 

 

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.
  
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.

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track Session

-   START 6:00pm   

  7 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 are back to our progression with another 16 Miles.  Warm up well you will not notice the increase.  This is part of our 'gradual' progression'. The primary route will be out RT 350, Belle Branch and back 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.     

 

 

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 #88, 3 August 2013
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 

"This is the paradox of the joy of

accomplishing a goal. The sweetness of the joy lies in the uncertainty and

vulnerability. You can't have the exhilaration without the doubt. So lay it on the line! Train boldly! Race boldly! Be your best! See what happens. Take it all in.

Experience it all. The ups and the downs. The success and failures. You'll

experience life fully; you'll train better, improve more race faster; you'll connect

more deeply with your family and friends; and you'll be an inspiration to many.

True courage is not knowing you had it all the way. True courage is acting in the face of not knowing for sure how things are going to go."

 

 

 

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

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: 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. 

 

The run this past Saturday was a bit warm, 80's, but the humidity was not too bad.  Overall a good day for 16 miles or more.  There was a large turnout with a lot of different distances.  I opted for 16 miles with Leenie and Anita.  Tom N and Jane went out early for 16 and Tom C. went for 20, getting ready for the TRANS ROCKIES 6 DAY, 120 MILE RUN 12 to 18 August.  Tom G. did the longest 'on station' going 22 miles.   It looks like everyone was taking advantage of the break in the heat and humidity.

 

Willie Gumula was doing his own long run - doing 4.2 mile circles around Quiet Waters in the Endless Summer Six Hour Run.

"Figuring 6 hours is a long time, the agenda was to, Just take it easy.  After about 4 hours I developed a major cramp in my groin, (inside quads), Mosi Smith was about 100 yards behind me running with a doctor when they saw me they asked if I needed help, yes, defiantly, yes!  The doc massaged my cramp and asked if I had taken any succeed and I had about a mile back.  Please "Just take it easy"!  After walking another ½ mile and popping another succeed.  The walk/run eventually turned into run/walk, let's just do one more lap.  By the last lap I felt great but I'm glad we were limited to only 6 hours.  Strangely I left after the 6 hour ordeal tired but not as exhausted as running a marathon and no muscle cramps or soreness and yes it was fun doing something most people wouldn't even dream of doing. " 

Well done Willie!  Welcome to the world of ultra distance :-)

 

Another member of our group was having a different kind of athletic performance.  Mollie Sherwood traveled out to Cleveland to participate in the National Senior Olympics.  At 72 year young, Mollie dominated her age group in the 10k race for the Gold Medal.  She bested her nearest competitor by over 7 minutes!   Not to leave it at that, she competed in the Triathlon and finished with the Bronze Medal; just short of 3 min behind the winner.  We just need to work on her bike and transition and she will rock that as well. :-)

I am waiting for a photo of Mollie with her medals but you can get more details on the events at Senior Olympics

 

 

BEN MOORE MEMORIAL Half Marathon and 10k are coming up on 10 August and is also ahead of last year registrations.

 If you are not planning on running, please consider volunteering.  It is a great way to pay respect to someone just about every runner in/near Annapolis owe a great debt.  If you are not one of those trained by Ben, you are likely being coached, supported by someone who was.

 

THE IMPORTANCE OF CORE

We, as Endurance athletes, spend copious hours training every week. Triathletes, for example, spend many hours in the pool, cranking out the miles on the bike and pounding the pavement running. Because swimming, biking and running require athletes to use large muscle groups primarily in the rotational plane of motion, triathletes will naturally develop muscular imbalances. Triathletes generally become very strong in the larger muscle groups such as the quadriceps, hamstrings, shoulders and sometimes the upper back. While these large muscle groups have a tendency to become over-developed, the smaller stabilizing muscles such as the low back, core, adductors and abductors often become relatively weak by comparison.

In looking at an example of a swimmer, you will see a swimmer with a well developed  upper back, shoulders and triceps. However, swimmers may not have strong chest and pectoral muscles. We, as Runners, on the other hand usually have strong quads due to our constant forward propulsion, yet are likely to have weak abductors and adductors (inner and outer thighs) since these muscles are rarely engaged in forward motion. Unlike a soccer or tennis player, a runner must focus on specifically strengthening the stabilizing muscles or risk being injured while trying to catch their balance when running over uneven terrain or across slippery surfaces.  If endurance athletes are experiencing overdeveloped muscles such as quadriceps and underdeveloped muscles such as abductors and adductors, this will create imbalances that may lead to injury, biomechanical inefficiencies and wasted effort. Fortunately, if the right attention is brought to these areas, performance can be enhanced and the chance of injury can be lessened.

Focusing on various core conditioning and balance movements, along with stretching is an effective way to improve muscular imbalances in endurance athletes, all while sharpening mental focus. Furthermore, athletes will quickly be able to use the body's entire core strength to generate significantly more sport-specific power! Power from the core will enable an athlete to snap the hips and pull through the water much more powerfully in the swim. A stronger core will improve power and enable athletes to turn the pedal cranks with fluid, complete circles throughout the entire pedal stroke on the bike. A strong powerful core will aid in achieving a more aerodynamic position on the bike while allowing the athlete to run successfully with a forward lean off the bike.

The core is the catalyst to higher levels of performance and reduced potential of injury. Achieving core stability will propel athletes toward more fluid, efficient movements in every swim, ride and run, because the core is at the center of all we do!  The core consists of the muscles of the abdominals, Torso and lower back. It is the vital link between hip and shoulder stability and it includes such muscle groups as the rectus abdominis, transverse abdominis, internal and external obliques, the erector spinae (the 'six-pack' muscle groups) and many small stabilizer muscles between the vertebrae of the spine. With the right types of recruitment and targeted exercises we can  all help the core work together creating a framework of efficiency, leading to higher performance, and reduced injury occurrence.  Talk to someone who regularly participates in Pilates or a related core workout and get first hand feedback.  I know Jim LeClare is a frequent participant. Invest the time to find your muscular imbalances - your health, safety and performance will be elevated to a whole new level
.

  

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003