Routes and Photos





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Most of us dread the thought of running for any length of time on the treadmill, but sometimes it is the best, safest, and most productive way to keep your training going.   A run in the rain or snow can be enjoyable but not always the most productive.  Trying to do tempo or speed work in a steady rain or four inches of snow can be problematic at best.

   When the time comes to take your run 'inside' there are some ways to avoid the mind-numbing boredom we usually associate with the treadmill.


 Overland vs. Treadmill Running

In treadmill running you don't have to overcome wind resistance since you stay in the same spot. As a result, you need to set the treadmill to 1 or 2 percent incline (unless doing hill repeats) to approximate the 7 percent energy cost you usually use to overcome air resistance. Second, in treadmill running, the ground runs out from underneath you instead of you pushing against the ground to propel yourself over it. As a result, the biomechanics are slightly different. Also, since there are no curves or undulations in the surface of the treadmill belt, your footplant is exactly the same nearly every stride. Take care when starting treadmill running to let your body adjust to the different demands. You need to gradually introduce treadmill running to your winter routine, and it's a good idea to do some preparatory easy treadmill runs before you do treadmill training.  


Workout: Six/Sevens

1 Set: 90 seconds @ 6 percent grade and marathon pace
1-minute recovery @ flat jog
1 minute @ 7 percent grade and marathon pace
2-minute recovery @ flat jog

Do 6-10 sets.

Workout No. 1 comes from masters ace and long-time coach Gary Silver, who lives and trains in flat Florida. "This is a great hill program on a treadmill. You want to run the hill at your 5K race effort, which, in this workout, occurs at just slightly faster than your marathon pace. Increase the incline simultaneously with the speed -- do not start your clock until the treadmill is at 6 percent and the speed has increased to marathon pace. I suggest four to six sets the first week's workout, then six to eight, then eight to 10. If you were to do this hill workout leading into the Boston Marathon, I think you might even say that the Boston course is flat!"

Workout: Faster, Faster

1 Set: 400m @ easy run pace
400m @ 15K (tempo) pace
400m @ 3-5K race pace
Do 4 sets.  


Workout No. 2 comes from Illinois coach Bill Mitsos, whose daughter, Janna, is a three-time all-state cross country runner and was third at her state meet as a sophomore. "I used this workout with Janna, and it worked very well. Running the set four times gave her three miles of faster and faster running. This workout isn't too boring because of the pace changes. She did the workout once every couple weeks, and then she raced great. I also noticed during the race she was changing gears easily."

Workout: The Pyramid

Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2-3 minutes recovery @ flat jog

Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ flat jog

Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2-3 minutes recovery @ flat jog

Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2-3 minutes recovery @ flat jog

Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline
2-3 minutes recovery @ flat jog

This fun workout comes from competitive masters runner Melissa Trunnell, who, despite living in Southern California, hits the treadmill for a fun diversion from her normal routine and when traveling for work. The usual warm-up and cool-down sandwich the workout.  


Workout: The Lab Rat

Stage 1: 4 minutes @ easy run pace
lower speed 2 mph for 2-minute recovery

Stage 2: 4 minutes @ stage 1 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 3: 4 minutes @ stage 2 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 4: 4 minutes @ stage 3 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 5: 4 minutes @ stage 4 pace + 1 mph
lower speed 2 mph for 2-minute recovery

This fun lactate threshold workout comes directly from a research project.  The incline remains at 1 percent throughout the workout. If your first stage is run at 7.5 mph (8 minutes per mile pace) then your next stages will be 8.5 mph (7:04 pace), 9.5 (6:19 pace), 10.5 (5:43 pace), and 11.5 (5:13 pace). The workout gets increasingly tough, and the last stage is very hard (and optional as you build up). After performing this workout once, you'll find your best speeds for future workouts.

Progression Run: 

10-15 mins. Warmup in Zone 1 (50% effort)
Then every five mins. increase it a half of a zone
(i.e., Z2A (72%), Z2B (75%), Z3A.Z4 (80%)..Z5A(100%-all out))
5-10 mins. Cooldown (HR to drop to Zone 1)

This is a moderated to hard workout and since you are only looking at 5 mins. segments but it makes the time fly by.

As you can see, the options are many and part of the 'fun' is experimenting with different combinations. Be careful not to do too much speed work.  The ramifications can be the same as doing too much on the track.


Let me know if you have a favorite treadmill workout and I will share it.   HAPPY RUNNING. 



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 is the standard during the winter.  Try to work in a 15 or 16 miler every few weeks and work in some tempo running with every run.  Concentrate on your hydration, nutrition, salt intake. STANDARD ROUTE  will be Chesterfield loop. 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.     



bluepoint cat

Fall/Winter Moore's Marines Long Distance Training
Kent Island Running CLUB
Peninsula Pacers Running CLUB
 Week #109, 11 January 2014


30 Years of MOORE'S MARINES 

Motivation is what gets you started. Habit is what keeps you going. 

Jim Ryan  


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 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 John Curley and Derek Ammons for their donation toward the Port A Pot.


It was 9 degrees when I put water out last Saturday morning and there was some icy/crusty spots but it was still - always - a good day for a run.  We have figured out ways to keep the water from freezing at the Water Stops so, except for some chunky water, you will always have water :-)


This weekend is expected to be warmer - in the low 40's for the run Start and going up to the mid-50's during the day.




 Training Rules You Can Bend, Not Break

Even in a sport noted for independence and simplicity, there are rules that runners quickly learn-often advice I have given you.. Don't run every day. Cross-train, lift weights, stretch. Target one or two major races per year. Eat protein, slim down.

These are rules for a reason: They work for most people most of the time. Often, scientific evidence backs them up. But as with almost any other endeavor in society that doesn't involve criminal activity, running rules can sometimes be broken-or at least bent-without the world coming to an end.

Indeed, many exercise scientists don't even like using the word "rules" when it comes to what runners should and shouldn't do. "They're really guidelines," says exercise scientist Jeff Potteiger, Ph.D., of Grand Valley State University outside of Grand Rapids, Michigan. They're based on studies in which a group of subjects follow a certain protocol or tell researchers what they're doing in their training.

 The so-called rules are extrapolations from the studies," says Lynn Millar, P.T., Ph.D., professor of physical therapy at Winston-Salem State University in North Carolina. "So if somebody said, 'I really want to do this third or fourth marathon in one year, but it challenges the rule that you should do only one or two,' I'd say OK, as long as you understand you might be running the risk of injury or burnout, because the studies tell us that this is what tends to happen to runners who do more than one or two a year. But that doesn't mean it's necessarily going to affect you the same way."

What works for me - averaging 11 marathons and ultra's and 4 triathlons per year, and for a lot of others might not work for you. Here, we share the rules that don't always apply, along with some advice from experts on how to safely bend the rules yourself (if you want to).

The Golden Rules of Running


Some people are simply able to run more frequently than others without getting injured or burned out. Indeed, there are 523 active members of the U.S. Running Streak Association. But you don't have to run every day to reap the benefits of more exercise.


Add one day. Before you leap into a running streak, try adding just one additional day for two weeks. Vary the pace, the terrain and the distance. If you feel good after two weeks, you can keep the extra day as part of your regimen. But if you feel any signs of overtraining during your experimental build-up period-pain that starts when running and continues when you stop, swelling, decreased sleep and appetite-back off. 

Try a week. A day (or more) per week totally off any form of exercise gives most people a welcome break from both the physical and logistical stresses of running. Still, if the idea of "streaking" appeals to you, try it in mini-doses. Start with one or two weeks of daily running, but don't go farther than about 3 miles, and be extra mindful of aches, pains and fatigue.

Do an exercise streak. A better and safer challenge,  Go on a 30-day exercise streak, in which you'd alternate your running days with days when you'd perform 30 minutes of some other kind of low-key physical activity, such as easy swimming, cycling or yoga.


While you can't change your genetic destiny, you can choose to race more often-as long as your main aim is fun.

Rules of Success


Slow down. You probably can run more than one or two marathons (or halfs) a year, but not if you want to run each of them faster than the previous one. If you run six or more distance events per year, expect a performance that's about 10 percent slower than what you'd run if you were doing fewer events. Plan ahead for races you want to run fast and the ones where you want to enjoy the scenery.

Take the long view. Moreover, you should view the endeavor as a multi-year project. "You need to build up to this, like anything else in running," says Otto. Ramp up one extra race per year. "You'll know when you've hit your limit," Otto says with a chuckle.

Double up. Sign up for a multi-race event like Disney's popular Goofy's Race and a Half Challenge (half marathon one day, marathon the next) or Runner's World's own Hat Trick (5K and 10K on one day, half marathon the next). Stick to distances you've raced before and practice back-to-back runs on weekends at least eight weeks before your event.

Baby yourself. Recover well: Engle wears compression sleeves for his calf, runs with a heart rate monitor to keep his pace in check, stretches, and uses the Stick for a daily massage session.



"Obviously, being a 'heavyweight' does not make distance running any easier," says Dr. Lavie. "Nevertheless, people who are heavier can still be successful runners."


Get checked. Heavier runners should make sure that their lipid levels and blood pressure are checked. "Especially in runners older than 40, these factors need to be assessed and treated," Dr. Lavie says.

Get going. The standard advice of starting slow and increasing gradually is, Dr. Lavie says, "even more important if you're heavy. Don't increase your mileage by more than 5 to 10 percent a week."

Get fit. Dr. Lavie has coauthored several studies showing that cardiovascular fitness largely abolishes the adverse effects of being overweight. "Fitness trumps weight, big time," he says. "From a health and cardiovascular perspective, it is healthier to be overweight and fit than thin and unfit."

How Fit Are You?

Get real. But that is not a license to eat whatever you want or think that extra pounds don't have an adverse effect. They do. Just because some people can be larger and fit, Dr. Lavie says, "obviously it is still best to be lean and fit."

Get inspired. "Some of Roberts's success is likely due to his own desire to accomplish," says Dr. Lavie. "He probably really enjoys the whole process. He caught the bug, the way many do."


"What works for you in your 20s and 30s may not work in your 40s or 50s," says Carwyn Sharp, Ph.D, an exercise scientist, coach and marathoner in Colorado Springs. Age-related physiological changes usually demand some effort to keep your body performing well-and out of rehab.



Strength train. In your 30s, muscle mass starts to shrink. This can slow your metabolism and reduce your running economy. But you can stall-and even halt-muscle decline with strength training. Research shows that the rate of muscle loss tends to be greater in the lower body than the upper body, so doing exercises like squats and lunges just twice a week can slow, or prevent, that loss.

Cross-train. Tissue repair and replacement naturally slow over time as do the shock-absorbing characteristics of your muscles, which may mean you need to take more time off between hard efforts. Biking or swimming on a non-running day can be used as a way to add volume to your training without the strain that comes from additional running miles.

Stretch. Loss of range of motion intensifies with age. Muscles and tendons become stiffer as you accumulate scar tissue. Plus, if you have a desk job or long commute, your muscles are probably less flexible. Dynamic stretches at the beginning of a run get blood flowing through the muscles and connective tissues to improve range of motion. Or try yoga to build strength, improve flexibility, and cross-train.

More: 4 Essential Strength Moves for Runners


The idea that runners can't be vegan because they won't get sufficient protein is less of a rule than an outdated myth. "Some people will do better on a vegan diet than others," says sports nutritionist Tracy Stopler, R.D. "But protein is not the concern. If they get enough whey, nuts and soy, they're going to be fine."


Proceed cautiously. Stopler recommends starting with eliminating one animal source of protein per meal. That means skipping the eggs for breakfast, but still having high-protein Greek yogurt.

Sub in plant-based proteins. If you normally would've had, say, eggs for breakfast, turkey for lunch and beef for dinner, replace the meats with a plant-based protein-source-such as high-protein oatmeal for breakfast; soy meatballs or veggie burgers for lunch; or Portabello mushrooms for dinner.


Over 15,000 registered so far. 75% of field.


waitlist available! 


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


 Click here to add your name.




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:  Take a look.

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