IN THIS ISSUE
2013 MARATHON TRAINING SCHEDULE
Not the Best News
WORKOUTS
POST MARATHON BLUES
CONGRATULATIONS!
2013 MOORE'S MARINE'S SHIRTS
Routes and Photos

UP COMING EVENTS

   

   
16 November
HC Autism 5k
Columbia, Md

17 November
National Youth 5k
Patuxet River

17 November
CHARLES COUNTY 
ZOMBIE RUN
La Plata Md

17 November
TURF VALLEY TROT
Columbia, MD

23 November
SPAN 5k Turkey Trot
Kinder Park

24 November
College of S. Md Turkey Trot
La Plata Md

28 November
KIRG presents
The GREAT TURKEY CHASE
Queentown Golf Course
Details/Register Active.com

7 December
DeCefaris Jingle Bell 5k
Quiet Waters

7 December
Edgewater Fitness
Reindeer Run 5k
Edgewater, MD

  

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


Trumanbirdge
Not The Best News - But Could Have Been MUCH Worse
RonandBeau

 

After 63 years of athletic activities, never smoking, drinking,  trying to maintain a healthy diet, and approaching 100,000 miles of running - it looks like my family history of high cholesterol caught up with me.  After a couple weeks with 'indigestion', I had some unusual discomfort on a 3 hour trail run with the Beau (see photo above) last week.  A subsequent nuclear heart stress test  resulted in scheduling an angioplasty the next day to check for/clear heart blockage.  I was able to come home Saturday but had to 'take it easy'.  Forunately, I was smart enough to ask exactly what that meant - I was planning on a easy run with the dog, raking some leaves and going to the Navy game.  Let's leave it at - we had very different definitions of 'take it easy'. :-)  Dr Altschuler did the procedure.  He  is an avid runner/triathlete and knew me.

The procedure went well with results that could have been better but could have been a lot worse. If it had been a simple stent, I could have been running, better, almost right away.  Basically, one artery blocked and two 40%/50% clogged, but in difficult location for a stent.  We agreed to use medication to stabilize and monitor; which means I have to scale back my level of effort to stay below the  point it becomes uncomfortable - which will be a challenge. The alternative at the other end of the spectrum is a by-pass to correct the blockage.

I will be meeting with the Dr in a few days to work out a game plan.  I will keep you all posted.


 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track Session

-   START 6:00pm   
 

  
4 x 800 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 

 

10 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.     

 

 

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Summer/Fall Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #101, 16 November 2013
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

It's important to know that at the enday it's not the medals you remember. What you remember is the process - what you learn about yourself by challenging yourself, the experiences you share with other people, the honesty the training demands - those are things nobody can take away from you whether you finish twelfth or you're an Olympic Champion

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

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:  

We need donations

 

  

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.

 

  

  

POST MARATHON PARTY
- Will be on 22 November at GORDON BIERSCH , at 6:30pm.  Please RSVP so we know how many to plan for.  SEE YOU THERE!!
Bring you medal(s) and 'War Stories' :-)
POST MARATHON RECOVERY - AND WHAT'S NEXT

 

   -First RECOVER; heal any lingering injuries. IF you think you feel ready to go - go for a few miles this weekend :-)

 

   My guess (after a lot years living it) is that if you run, you will feel more tired than you expected.  Take some more time off, with shorter, easier runs, bike, swim (no breast stroke, or butterfly), or walk.
 -During this Recovery period, think about what you want to do. Set GOALS. You should not pick a marathon any earlier than the Spring.  B&A, or George Washington's Birthday Marathon, or the National Marathon in DC, or Shamrock Marathon in Va Beach are good ones - or - join us for some Trail Runs.

Destination races are great fun. Just ask the group that went to Wineglass, or Steamtown. A Fall marathon would be more sensible. Choose MCM again or a different one. If you run too soon, you may be able to do it but eventually you WILL get injured.
 -Once you decide on a specific marathon or just the timeframe; take our schedule and count backward to find the date you should start your concentrated training.
 -Until then, try to keep the same elements in your routine: 3/4 days per week, one up-tempo (a little faster, even track work), one hills, and one slightly longer weekday run, then your long run on the weekend.  The long run should be at least 10 miles but, occasionally bounce up to 14 miles.  Now you know why we use Truman Park N Ride year around.


 -Remember; we run from Truman EVERY Saturday, rain or shine, or snow; and we continue to put water out.  One thing most of you have not experienced yet is breaking the ice off the water at the Water Stops so you can get a drink, or brushing the icicles off your eyelashes.

   -I hope you are all taking it easy this week because A) you deserve it, and B) you need a lot more recovery than you were used to after our long runs - you beat your body up pretty good; right?    Drink lots of fluid, don't worry about feeling blotted or gaining a few pounds, it's your body reacting to the beating you gave it.   Light cross-training this week, and get a massage, if possible.  

 -Don't over react if you feel some depression ("now what") and/or get a little irritable - it will pass.  It is just the toxins from the exertion affecting your psyche until they get flushed out.

  

 

 
  

 

CONGRATULATIONS!
We had 7 of our Group go down to North Carolina to do the CROATAN 24 HOUR RUN
-Mosi Smith        119 miles  1st Overall 
-Jimmy Wilson    112
-Paula Carrigan   100
-Rene Cover          53
-Myles Powers       50
- Colin Hughes      45

Jim LeClare with his dog, Conrad; and did the Veteran's Rosaryville 50k in 5:24.
Tom Corby completed the 3 loops in 5:56.
If I missed anyone, please let me know so we can recognize your accomplishment - and see you at the Party!
 
 
 
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

  
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.

 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003