IN THIS ISSUE
2013 MARATHON TRAINING SCHEDULE
NOW WHAT?
WORKOUTS
Routes and Photos
2013 MOORE'S MARINE'S SHIRTS
PAIN KILLERS - FOR YOU?


UP COMING EVENTS

   

 
  
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
SO YOU FINISHED BALTIMORE MARATHON - NOW WHAT?
RonandBeau

 

WELL DONE to all the Baltimore runners!  Saturday was windy and in mid-50's for the Baltimore Marathon and Half Marathon.  Everyone I have heard from had a good race.   This is similar to last week's message to those doing Baltimore but there are some nuances.  This week I encourage you to keep to the schedule.  Do not try to squeeze in an extra run or extra miles.  Nothing you can do now will make you more fit.  However, there is a lot you can do that will jeopardize your race and/or performance.  Be cauthious.  Do some cross training   Don't change your eating or sleeping habits.  Next week  try to get more carbs in from Thursday on.   Most important - RELAX!  If you can, get a massage, but no later than next Wednesday

 

-Pay attention to your post race recovery.  Drink extra water for the next two days while your body rehydrates.  Take a Succeed tablet a couple of times and/or use extra salt on your meals.  Use Advil for the sore/stiff muscles and do some light stretching. Get a massage, if you can, but don't expect it to take away all of the soreness. You did a lot of deep damage to your muscles. DO NOT run until today/Wednesday at the earliest!  No problem if you don't run for the entire week.  Just do some walking, easy biking to get the blood flowing.  If you decide to run this weekend do so with ZERO expectations for time.

 

 

 

 

 

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 #97, 19 OCTOBER 2013
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 "Success is not measured by what you accomplish but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds."    Orison Swett Marden   
2013  MOORE'S MARINES SHIRTS

 

LAST CALL.  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.

 

I am getting some good  '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. 

 

Well done to all those that did BALTIMORE in a slight drizzle.  I have not gotten race reports so hopefully they are on their way.  I do know Anita did a 5:23 and her sister Ann was able to see her along the way.  A special thanks to Alice Chong for stepping up and volunteering to escort Anita's sister around the course.  I am sure it gave Anita more peace of mind during the run and gave Ann the opportunity to watch her sister accomplish her goal.

 

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, watertwurst, 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.

 

 

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

 

PAIN KILLERS - ARE THEY FOR YOU?

SPECIAL NOTE:  Pain pills like Advil, Bayer, Motrin, etc. have long been a staple for endurance athletes - me included.  I thought the 'pain' I was feeling during a multi-hour 'excursion' would be eased by a few Asprin.  Maybe it was a placebo effect but it did seem to take the edge off the full-body-soreness.

  We know more now.  NSAIDS actually do more harm than good when taken during endurance events. Note that I said during. That is a key point when reading the accompanying article.  I also suggest a practical approach to using NSAIDS.  For example, if I roll and ankle, or take a fall and scrape a knee, I now will weigh my level of hydration (the more dehydration, the greater the chance of harm from NSAIDS) against the anti-inflammation relief of taking an Advil or two.

POP A PILL?

 

 

 Stay Healthy;   

Ron

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