IN THIS ISSUE
2013 MARATHON TRAINING SCHEDULE
HOW DO I TAKE 8 SEC OFF MY MARATHON TIME?
WORKOUTS
Routes and Photos
2013 MOORE'S MARINE'S SHIRTS
GOOD THINGS CAN COME FROM BAD RUNS
CRAMPS? WHICH KIND?
VIA MARATHON - 8 Sept

UP COMING EVENTS

   

 
  
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
"HOW DO I TAKE 8 SEC OFF MY MARATHON TIME?"
RonandBeau

This week I got an email from Molly Sherwood asking for advice.  She had just completed the Lehigh VIA marathon last week - and missed qualifying for BOSTON by 8 seconds.  She had decided to do the WINEGLASS marathon at the end of September to make another attempt at qualifying.  She was asking for advice on how to shave off those 8 seconds.

    This is one of the really, really tough, delicate, and frustrating areas of running. I thought a lot about how to respond to her question on this mornings trail run with Beau.

    It also stikes close to home.  When I was in my mid-30's and running well (I remember swearing I would never run the Truman course slower than 8 min/mile -please stifle the laughter.  I was serious; at the time).   I was training hard.  My trainng partner was a young 28 year old SEAL stationed at the Naval Academy. To the point, I ran 3:33:11 - three years in a row.  The exact time, three years in a row, in spite of all the variations and training schemes we could think of.   It was not until a year later, when I had essentially given up on qualifying for BOSTON, lost my training partner to deployment and was getting more 'fun' out of ultra trail runs, that I hit my qualifying time. 

   The key???   I was not TRYING to qualify.  I just relaxed and ran without over-thinking my race.

   HOW to convey that to Molly?

You are correct about not concentrating on intensity between now and Wineglass in three weeks. You can do more to jeopardize your effort than improve it. You are talking about 8 sec over 4+ hours. There are way too many variables. Your endurance is there, your speed/pace is there. A few minor adjustments could account for seconds - however, different, not so favorable, conditions could mean minutes. Do not waste time/energy thinking about things you can not affect.

 

NEW SHOES - . A new pair of lighter weight (but still with enough cushion) shoes. Break them in over the next few weeks, but the reduction in weight by 4-5 oz might make the 8 sec. difference.

BIG RISK. UNTIL YOU HAVE RUN 26 MILES IN A PAIR OF SHOES, YOU DON'T KNOW WHAT WILL HAPPEN BEYOND THE 'BREAK-IN' RUNS YOU DO. IF YOUR CURRENT SHOES ARE AT/NEAR THEIR LIFESPAN FOR YOU, MAYBE NEW SHOES ARE CALLED FOR. NEW, LIGHTER SHOES CAN DO MORE HARM THAN GOOD. JUST A CAUTION.

  

MUSCLES CRAMP - She had cramps up 3 times and had to stop and stretch. Never had this before. This probably cost about 1 min or more total. Ay suggestions re: preventing this situation? PRE-RACE WARM UP AND STRETCHING. COURSE PROFILE (HILLS) WILL HAVE A SIGNIFICANT IMPACT HERE. COMPARE VIA WITH WINEGLASS PROFILE. HYDRATION IS ALSO A POSSIBLE FACTOR. MUSCLE CRAMPS AND STIFFNESS ARE OFTEN THE FIRST INDICATOR OF DEHYDRATION. I DON'T THINK YOU DRANK ENOUGH.

  

NUTRITION - She said her nutrition is good, but her legs were definitely more sluggish after about 15 miles. she thought she should try "those electrolyte tablets". HOW LONG HAVE YOU BEEN RUNNING WITH ME - AND YOU STILL ARE NOT USING ELECTROLYTE SUPPLEMENTS--WHERE OR WHERE DID I GO WRONG :-)???? (BARB HAMILTON AND I JUST HAD THIS SAME DISCUSSION). YES, GET SUCCEED, ENDROLYTES, OR ONE OF THE MANY OTHER SODIUM/POTASSIUM SUPPLEMENTS AND START TRAINING WITH IT NOW. IT IS DIFFERENT FOR EVERYONE (STOMACH DIGESTION ISSUE) BUT A GOOD RULE OF THUMB IS ONE TAB PER HOUR - ONE EVERY 45 MIN IF CONDITIONS ARE WARM. ALWAYS TAKE WITH WATER - EXTRA WATER. WATER STOPS ARE GOOD TIMES TO DO THIS. THIS ALONE COULD ACCOUNT FOR MINUTES. THIS ALONE COULD MAKE THE DIFFERENE.  COMBINED WITH BETTER HYDRATION COULD ACCOUNT FOR MINUTES.

  

POTTY STRATEGY -  "Potty strategy has definitely slowed my times in marathons. at Lehigh I didn't drink for 1 1/2 hrs before start & was able to use the woods along the canal during the race which saved me a little time."

 THIS IS A REAL DELICATE BALANCE. NOT DRINKING 1 1/2 HRS BEFORE THE RACE I THINK LED TO PARTIAL DEHYDRATION AND LIKELY THE CRAMPS. WHAT YOU ARE LOOKING FOR IS TO BE WELL HYDRATED GOING INTO THE RACE AND TRYING TO MAINTAIN DURING THE RACE, WHICH IS VERY TOUGH. IT IS BETTER TO BE WELL HYDRATED AND MAKE A COUPLE EXTRA PIT STOPS THAN TO BONK OR GRADUALLY FADE TOO EARLY DUE TO DEHYDRATION. ALSO, MAKE YOUR PIT STOPS EARLY, AS SOON AS YOU FEEL THE NEED. DO NOT WAIT UNTIL YOUR EYEBALLS ARE FLOATING AND TURINING YELLOW. FOUR 15 SEC PIT STOPS IS BETTER THAN ONE TWO MINUTE STOP.

 

FINAL SUGGESTION -  THE MAIN THING IS TO RELAX. 8 SECONDS IS NOTHING OVER 26.2 MILES. I GUARANTEE STRESSING AND OVER-THINKING BEFORE AND DURING WINEGLASS WILL SABOTAGE YOUR EFFORT. RELAX - AND I CAN NOT STRESS THAT ENOUGH - RELAX. GET IN THE FLOW. LISTEN TO YOUR BODY BUT DON'T SPEND TIME (UNAVOIDABLE BUT NOT TOO MUCH) COMPARING HOW YOU FEEL DURING WINEGLASS WITH HOW YOU FELT AT VIA.

DIFFERENT RACES, DIFFERENT CONDITIONS, DIFFERENT EVERYTHING.

 

 

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track Session

-   START 6:00pm   
 
***JOIN TERRY, PAULA, PETER, JAMIE, AND I AT THE TRACK.

  
5 X 600; 1 1/2 lap with one lap recovery between. 1 Mile Cool Down.
 ALMOST THERE!!  Next week is the peak 10 x 800 Yasso's.

 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 

 

We are in the 'meat' of your training.  One more 'back down' run of 18 miles this Saturday then 22 miles the following week. 

Basic route is Bell Branch loop, Chesterfield, LEFT at Camp Barrett onto Hawkins to Crownsville, up Pinedale to teh 1/2 and back to Truman.   This is a big one.  Work your hydration and nutrition AND salt plans.   Let me know how it goes.

 

 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
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 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: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
 
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Spring/Summer Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #92, 21 SEPTEMBER 2013
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

  "At first an ordeal and then an accomplishment, your run shoul becom a staple, like bread, or wine... or air.  "
  

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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:  With the additional light, let's move to 6:30am START Time at TPkwy . Note - we will move to 7:00am Start in 2 weeks; when sunrise is later.

 

 

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:

THANKS to Stu Bland for the Port a Pot donation. 

 

So you thought running was just something the 'hard' sports like football, rugby, and soccer used for punishment.  Well, take a look at this:

   Stu Bland was on a short weekday run and got the idea to stretch his hamstrings by running backward for a little.  He chose to do it on a downhill. Bad choice but no one reading this has not made similar 'choices'.  We naturally think we are invincable and 'that would never happen to me"  When those times come up, I hope you remember the photo of Stu's ankle - or - this one of the 'fix'

 

    A different slant on the "be careful out there" is what happended to Tim Goodman two weeks ago. While on a morning run around/near the Mall in D.C. with co-workers - Tim was hit by a Metro bus while crossing the street - in the Cross Walk - with the light. Tim suffered a compound fracture between the ankle and knee, some abrasions and facial contusions.  He will be the first to tell you how 'lucky' he was - no ligament damage or extensive internal, head or facial damage.  He is recovery very well and anxious to get on with his rehab - the next challenge.

 

Every run is different.   Every runner is different.  AND Be Aware AND Be Careful.

 

2013  MOORE'S MARINES SHIRTS
2013 Moore's Marines shirts - frong 2013 Moore's Marines shirts - back
Above are the front and back of this year's MOORE"S MARINE"S T-shirts.  I have placed an order for a limited number so let me know early what size you want.
  
GOOD THINGS CAN COME FROM BAD RUNS

You may be surprised to read that there are many benefits to a having a long run so brutally hard that it makes you question your sanity for signing up for the marathon to begin with. Here are three that come to mind:

  • Opportunity for Growth.
    We can learn much more from the runs that humble us than the ones that go so well we hardly take notice. Bad runs inspire us to evaluate what went wrong. How many long runs have you had this season after which you sat back and thought about what went right? A brutally hard long run is an opportunity to refine your training process to avoid making any mistakes that might have led you to the tough run last weekend. Many times, when you reflect on all the variables, you can isolate a few things that may have caused a less-than-pleasant long training run. Some possibilities include: lack of sleep, stress, poor nutrition quality or quantity, weather, pacing, training too hard earlier in the week, travel, different terrain, not enough recovery in your training season, slacking on training, illness, and vacation. Evaluate, track, and modify as you go. A training plan is never set in stone and is always a work in progress.
  • Keeps you from dancing on the tables. If running a marathon were easy, everyone would do it, and the value of the bragging rights you're earning would decline dramatically at the office. Seriously, though, I always say it ain't a half or full marathon training season until you've had a long run that knocks you off your socks and demands your attention. The tough runs keep you focused on your goal and they're a great reminder of the challenge ahead.
Mind over matter.
That which does not kill us, makes us stronger. - Nietzsche When you run a long distance race, you ebb and flow through a lifetime of emotions. The strong training runs prepare you for the highs, but it is the not-so-strong runs that inevitably simulate and prepare you to run through the lows. Running through it builds a solid foundation of mental strength that prepares you to tackle the greatest of challenges come race day. Bad runs can also be teaching moments in knowing your limits and learning when to call it quits by cutting your run short. Sometimes you gain more from a shorter version of the long run than if you went the whole way. If you listen, these not-so-pleasant long runs will be a guiding force in your training telling you when to push through and when to stop and call it a day. It may not feel like it now, but the run(s) that bring you to your knees are an important piece of the journey to the finish line.

 

CRAMPS? - WHICH KIND?
Related to Molly's question about cramping, I found an excellent video that addresses the two types of cramps; functional and nutritional.  I would add a third which would be a combination of both.
  It all goes back to - wait for it - 'listen to your body' :-)
  

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

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