IN THIS ISSUE
2013 MARATHON TRAINING SCHEDULE
HERE COMES THE COLD
BRIDGE RUN 10K SIGN UP
WORKOUTS
Routes and Photos
POST MARATHON PARTY
VOLUNTEERS FOR GOTR
TWO TYPES OF RECOVERY
2013 MOORE'S MARINE'S SHIRTS

UP COMING EVENTS

   

   

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
HERE COMES THE COLD!
RonandBeau

 

This past Saturday was the first 'cold' run in a long while for those venturing out.  It had to be a long, long day for those doing JFK 50.  The conditions were 34 degrees and 50% humidity and a steady, strong wind.  It was a good introduction to cold weather running.  One of the things I did early in my running career was to keep track of what I wore, in addition to conditions, distance, time, etc.   I would occasionally go back to see what I had worn for similar conditions expected for an upcoming long run.  After a while, it becomes second-nature.  The rule of thumb is to dress as if it were 20 degrees warmer.   Like most 'rules of thumb' you need to fine-tune it for your personal preferences.   I do NOT like to be cold so I tend to over dress by about one layer.  My approach is that I would rather be overdressed early, then peel off a layer and drop it at a Water Stop or carry it.  I also ascribe to the thought that it is easier to take something off than it is to wish you had an extra layer.

   With the technical fabrics available today, the weight (especially when soaked with sweat) of your running clothes is less a factor.  It is easier to dress in layers and not look like Nanook of the North.   Here is a link to an article on cold weather gear.  I am not promoting any particular brand or style - there are many - but this should give you an idea of what is available.   Winter Wear 

    If you have any items or practices that have worked for you, share them with us.   Paula Carrigan uses hand-warmer pads (chemically heated) while I like light-weight gloves with fingers inside Gore Tex mittens.

 

BRIDGE RUN 10K

Over 10,000 registered so far. 50% of field.

 Registration

waitlist available! 

 

The first general registration block of 5,000 slots filled within four days! Get first dibs on registering when the second block opens on Jan. 15!

 

 Click here to add your name.

 

 

 

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.     

 

 

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.

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



Fall/Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #103, 30 November 2013
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 "I will succeed because I am willing to do the things others are not.  I will fight against the "odds".  I will make the sacrifices necessary.  I will not be shackled by fear - insecurity - or doubt.   I feel these emotions but will not let them 'own' me . I am motivated by ACCOMPLISHMENT - not pride.

If I fall - I will get up.  If I am beaten - I will return.  I will never stop striving to get better.  I will never give up - ever.  THAT is why I will succeed."

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

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.

 

THANKS!! To Willie and Laura Gumula for their donation to the Port a pot.

 

The TURKEY TROT run will likely be wet and cold so be careful and maybe use the run as a 'fat burner' low intensity effort.  The weekend is expected to be back to mid-40's and clear so no excuses to not get out for a good long run.  Share your plans with our Facebook group for some company or to find a group to join. 

 Whatever you decide to do - take a moment to appreciate what you are doing. Recognize it will not last forever and you owe to yourself - and to the rest of your 'running family' - to savor every drop of sweat and breath of cold, fresh air.

 

EVERY RUNNER IS AN EXPERIMENT OF ONE - EVERY RUN IS A NEW ADVENTURE

 

  

POST MARATHON PARTY
- Over 3,100 miles of racing were represented by the 15 Moore's Marines at the Post Marathon Party Friday evening. 
 Present were: Jim LeClare, Jane Myer, Tom Corby, Paula Lyons, Terry Brown, Myles Powers, Stu Bland, Bo Bland, Molly Sherwood, Barb Hamilton, Tom Goodridge, Kathleen Madden, Sailesh Patel, Willie Gumula, and myself.
GIRLS ON THE RUN - VOLUNTEERS NEEDED

 Our own, Lara Mish is Executive Director for GOTR.  Their annual 5k will be on 15 December.  With over 500 young girls and their mentors running, a LOT of volunteers are needed .  

They are using VolunteerSpot (the leading online signup and reminder tool) to organize our upcoming activity.

Please sign up for Girls on the Run Fall 2013 5K - here's how it works in 3 easy steps:

1. Click this link to go to our invitation page on VolunteerSpot:  VOLUNTEERSPOT (you might need to copy and paste- I'm sorry!)

2. Enter your email address: (You will NOT need to register an account on VolunteerSpot) 

3. Sign up! Choose your spots - VolunteerSpot will send you an automated confirmation and reminders. Easy!

TWO TYPES OF RECOVERY - WHICH ARE YOU?

There are typically two types of people when it comes to recovery days.

The first revel in their days off. They kick back, let the diet slack and enjoy the time they spend relaxing giving both their muscles and mind a warranted break.

The second category of individuals loathe their day off. Often victims of exercise addiction, these people can feel anxious and moody without their daily dose of adrenaline rush.

  I have spent considerable time in both camps.  The latter in my younger days, the former more recently.  Here are some things I have learned summed up as Active Rest:

RECOVERY DAYS-OVERRATED?

 
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

  

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003