IN THIS ISSUE
2013 MARATHON TRAINING SCHEDULE
FATIGUE
WORKOUTS
Routes and Photos
2013 MOORE'S MARINE'S SHIRTS
What is a Tamper?

UP COMING EVENTS

   

 
  
12 October
CHIC FIL A 5k
Severna Park
  
12 October
SPAT DASH 5K
Cambridge, MD
  
19 October
UNLEASHED BARK IN THE PARK 5K/10K
Easton, MD
  
19 October
GLEN BURNER 5K
Savage Mill Park
  
26 October
GRACE POINTE 5K
Millersville
  
26 October
HAUNTED HILLS 5K
N. Linthicum, Md
  
27 October
BOYS/GIRLS -FRANKENFEST
Quiet Waters Park
  
27 October
MATAPEAKE M.S. 5K
Stevensville, Md
  
27 October
NAPS 5k
Annapolis, Md
  
27 October
CHARLES COUNTY ZOMBIE RUN
La Plata Md
  
3 November
RIPLEY RACE 5K
Navy-Marine Stadium
  

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


Trumanbirdge
FATIGUE-the ultimate performance limiter - IS IT VOLUNTARY?
RonandBeau

Fatigue-the ultimate performance limiter in endurance sports-is voluntary. Fatigue is not itself an illusion, but it is essentially a choice. Every athlete must make the choice to submit to fatigue at some point, but the most motivated and mentally strong athletes are sometimes able to resist making that choice better than they ever have before, and that's when records are broken.

 

Fatigue in an event such as an marathon hardly feels like a choice, but scientists have proven it is. Among the more powerful proofs is a study conducted by an exercise physiologist named Samuele Marcora. In this study, Marcora asked athletes to hop on stationary bikes and perform a pair of all-out five-second sprints. The first sprint was performed in a fresh and rested state. But the second sprint was performed immediately after the athletes had ridden to complete exhaustion at a high but sub-maximal intensity.

Basically, these athletes were required to pedal at a high, fixed wattage until they were totally wrecked and could not sustain the required output a second longer. They were then immediately required-without forewarning-to perform the second all-out sprint.

Now, if the fatigue that caused these athletes to fail in the second part of the experiment was purely physical and involuntary, then it would have been impossible for them to produce any more wattage in the second sprint than they had been required to sustain during that fixed-intensity ride to exhaustion. Think about it.

If an athlete pedals a bike at a fixed power output of 242 watts (which was in fact the average power output for the subjects in this study) until his body breaks down and is utterly incapable of continuing at that level, then he cannot possibly exceed that power output level even for five seconds immediately afterward. That would be like a car driving at 50 mph until it runs out of gas, stalling, and stopping, then "finding a way" to start again and go 60 or 70 mph for a few seconds without any opportunity to refuel.

Yet the athletes in Marcora's study found a way to put out 731 watts, on average, in the five-second sprint that immediately followed their ride to total exhaustion at 242 watts. Those 731 watts were substantially less than the 1,075 average watts the athlete churned out in the first, fresh-legged five-second sprint, which indicates there was some pure physical fatigue at play. But if the athletes had truly quit part two of the test involuntarily, because their bodies had run up against a hard, physical limit like a car running out of gas, then they could not have reached even 243 watts in their second sprint, let alone 731 watts.

On the basis of these results, Marcora concluded that the athletes in his study had quit the ride to exhaustion simply because they couldn't stand the suffering any longer. What's more, Marcora believes that performance in endurance exercise is always limited by the athlete's tolerance for suffering, not by hard physical limitations. Of course, those purely physical limitations do exist, but we never reach them, because continuing to swim or ride or run becomes too painful first.

 

Think of your true physical limits as an athlete as a wall that lies at the end of a bed of hot coals. Those hot coals represent the purely psychological feeling of suffering that you experience in walking barefoot over them toward the wall of your physical limits in a race such as a marathon. There is not an athlete on earth who has a suffering tolerance so great that he can walk all the way to the wall. Everyone jumps off the coals at some point. But some athletes can stand the pain longer than others, and every athlete can find ways to stand the pain longer than ever before, and thereby reach closer to that wall and achieve a breakthrough performance.

 

On October 14, 1989, Dave Scott and Mark Allen took advantage of their career-long training in refusing to quit, plus the motivation of their great rivalry, as well as the lucky accident of each man's having his best day physically, to walk farther on that bed of coals than ever before and dramatically expose past limits to Ironman performance as illusions.

 

How can you expose your own current limits as illusions in your next race? There is no single trick you can employ. But the first step, for sure, is simply to recognize that your current limits are illusions, because -

 

 fatigue is voluntary.

   

 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.

  
3 x 1 Mile at 20 to 30 seconds faster than your planned marathon pace, then one lap recovery between. 1 Mile Cool Down.
 Steady - Steady - Steady - Relax

 

 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 

 

16 Miles if your big run is three or more weeks out.  Concentrate on your hydration, nutrition, salt intake.  ROUTE  will be Belle Branch loop plus Chesterfield return. 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.     

 

 

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.

 
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Spring/Summer Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #96, 12 OCTOBER 2013
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 "The pain of discipline is far less than the pain of regret."   
2013  MOORE'S MARINES SHIRTS

 

The shirts are IN. If you did not get yours at Truman this past Saturday. Let me know how/when we can get it to you.

2013 Moore's Marines shirts - back 

 2013 Moore's Marines shirts - frong

  

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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 7:00am 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.

 

One of the 'good' things about the Shutdown is the opportunity for 'Furlough Runs' with otherwise working buddies.  If you have any interesting anecdotes from your or someone's time off - share it with the rest of us. 

 

SHE DID IT!!  Molly Sherwood got her Boston Qualifing time at Wineglass Marathon this past weekend.  She needed a 4:55 for the Female 70-74 Age Group and came across the Finish line in 4:52; AND won her age group as well  WELL DONE Molly! Jane Meyer was there to see Molly finish - just having finished in 3:49 and 2nd in her age group.  WELL DONE Jane.

 We are all looking forward to hearing how you got those 8 seconds, and more.

 

We had other members of the group competing last weekend.

Amy Summers and Kathleen Madden went up to PA for the Blues Cruise 50k. Here is Kathleen's summary of the day:

" Amy and I had a great race today. I would recommend the Blues Cruise 50K to anyone - it was a great race minus the humidity and the bees :) The aid stations were every 4 miles so we didn't need to bring any food. All the aid stations were competing against one another in a contest and were fantastic. Grilled cheese, sliders, cold oranges, watermelon, perigees, bacon, ice cold towels, popsicles, ice cream sandwiches, and then all the other normal stuff, candy, chips, fig newtons, etc...then at the finish German food - potato salad, latkes, apple sauce, bratwurst, sauerkraut, grilled cheese, popsicles, and chocolate chip banana bread! okay enough about the food....

The trails were single track and non technical - very few roots. We were surprised by the amount of hills and how steep some of them were, especially at the end, but a beautiful park. Both Amy and I got a PR. we ran together till mile 22, and she was doing much better then I, I blame the bees :). She finished in 7:29, me 7:39.

 

John Jennings passed on his report from GA.

 

 

"Ron,   I did complete the Georgia endurance. It's a far cry like our Rosry trail. It was 85% rocks, stones and roots.  It was brutal. A number of injuries occurred from head concussion to broken bone, stress fx, blood vessel tear, sprain strain foot, and just exhaustion. The Pine mountain is 7 miles up and the trail goes across it as you rise and fall. Does this bring out any memories for you of this mountain?  I came in 111 out of 169 and I am considered a seasoned runner for only a hand full are in my age group.  Can you believe a 68 year old came through 9hr 15 min.  It is hard to believe you are able to train this long. The body is amazing.  Next will be San Francisco  Dec 2 3 I believe.

 

 

 

Ron, I got a badge for NY Marathon so I will definitely look forward to that one .. This one is November 3,  is there anyone from this chapter going ???? Thanks Ron for all you do and your support,  Dr. John

 
 Stu Bland reports he will get the cast off his foot in a week - then 5 months of rehab before he can run again.

 

WELL DONE to Ron Hooker, one of those in the Moore's Maines photo at the top of this newsletter.  Ron did his first marathon with Moore's Marines.  He recently completed his first 100 Mile Run at Resurrection 100 in 26 hours.

 

 

GOOD LUCK to all those doing BALTIMORE and STEAMTOWN this weekend.  Remember - Trust your training, Stay Positive, and the Pain iwll be temporary :-)

AND SEND US THOSE RACE REPORTS.

 

 

For an interesting look at a different perspective on treadmill speek work:  

 

 SPEED WORK - 1 REP

 

 

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

 

WHAT IS A "TAPER"?

-  This past weekends run was a good confidence builder - 75 degrees, but pretty humid.  We have a lot of the group targeting different races over the next two month so not everyone's taper will be the same.  More on that to follow.

 - Well, the time draws near!   The run this coming Saturday will be 10 miles for those doing STEAMTOWN, WINGLASS, BALTIMORE ; and beyond. It should be a comfortable, a little quicker than marathon pace, run.  

- Now starts one of the MOST IMPORTANT phases of your training.  I rank it right up there with the long run.  It also can be the MOST DIFFICULT - the TAPER.  If you do it right; it will be the cherry on top of the ice cream sundae of your training (why do I always use 'goodie' analogies? :-)  If you do it wrong, you will jeopardize five months of training.   I can hear the little wheels turning in your head - 'how the heck can doing less miles and less intensity be difficult".  Well listen, little grasshopper, and you will know. 

- You are a bunch of classic Type A personalities.  You have spent FIVE MONTHS, and ran about 600 miles, pushing yourself.  It is not being overly dramatic to say each of you have put blood, sweat, and tears, into this training.  Now, this Bowman guy is telling you to "back off"; and it WILL BE HARD FOR YOU.  You are going to get anxious and irritable.  You are going to think you are atrophying before your eyes, and WORSE, putting on weight!   You are going to think the taper phase is TOO LONG.  You are going to fret over every little ache and pain; wondering how serious it is and will it heal before race day. RELAX.  That's the biggest lesson  30+ years of doing this has taught me.

  The PURPOSE of the TAPER is to let your body completely heal from the cumulative effect of the  long runs and hard workouts, and give your body time to turn that training into larger and stronger muscle fibers; to let your body REALLY rehydrate for once, and replenish your glycogen and carbohydrate stores.   The challenge is to keep the "edge" you have built up without doing too much or TOO LITTLE.   Don't change your eating habits during these last few weeks except, possibly, a little smaller portions - don't pig out trying to 'carbo-load'.   This week, keep your training routine the same but back off on the intensity just a little; maybe 5 to 8 beats per minute for you Heart Rate monitor users; and reduce the volume about 50%, if your race is within 2 weeks; 20% if your race is beyond that. 

- Next week we will go into a pre-race routine for workouts.   TRUST YOUR TRAINING.

- If you are looking to do the METRIC Marathon, ARMY 10 MIler, or one of the other 'marathon preparation races' - BE WARNED.  More marathon performances have been ruined by those races than all other obstacles combined.  The urge to 'test' your new strength can be intoxicating. 

-IT is IMPERATIVE you remember what your GOAL is - the marathon.  Run you race wisely and you will be primed for your best performance possible at your marathon - Otherwise, you are setting yourself up for disapointment. Believe me - BEEN THERE< DONE THAT :-)