IN THIS ISSUE
IMPORTANCE OF BALANCE
WORKOUTS
Routes and Photos
STRESS AND INJURY RECOVERY
BRIDGE RUN 10K SIGN UP

UP COMING EVENTS

   

Sat 15 March
Powerhouse Gym 5k
Kent Island

Sat 29 March 
BOWIE SPRING 5k
Bowie Towne Center

Sat 29 March
AL's RUN 5 Mile
Kent Island

Sat 5 April
CEMETERY RUN
Kent Island


Sat 12 April
INTABA 5K
Rock Creek Park

Sun 13 April
KENT ISLAND METRIC HM
Kent Island


Sun 13 April
METAvivor ADVENTURE RACE
Kayak/Bike/Run
Hillsmere Beach


Sun 27 April
VETDOGS 5k
Quiet Waters


Sat 3 May
RUN FOR THE BAY
Chesapeake Beach, Md


Sun 4 May
SPCA 5k
Quiet Waters


Sat 10 May
CONNORS SMILES 5K, 10M
Kent Island
                                  


  

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

IMPORTANCE OF BALANCE
RonandBeau

 


As endurance athletes, were all looking for that magic pill or formula to gain just a slight advantage over a competitor or finally breakout of a stubborn plateau.  Unfortunately, many of us subscribe to the "more is better" theory and inevitably find our bodies breaking down or performing poorly as we age. In fact, many of us believe that if we did not have our jobs or other family commitments, we could be much faster and stronger.

 

The sad reality is its these jobs or other commitments that keep most people from getting injured or burned out. The extra miles, if added to an inefficient or out of balance body, will do more damage than good. It is important to build training upon a solid foundation of core strength and efficient movement.

 

The problem is that reducing our weekly mileage, resting more and doing other types of exercise seems counter intuitive. Recall the first thoughts that went through your mind when I suggested that you might be better off training less and focusing on your core strength and efficiency. "Yeah, right; like THAT is going to happen" comes to mind.

Think about it. How many 10k or marathon events have you seen where scores of runners are grabbing a foot and pulling it to their butt or stretching against a wall or tree? This is what we have all been taught. Studies I have read say this kind of stretching, instead of improving race performance, actually hinders performance by putting  muscles into submissive holds to the point where they shut off. The idea is to spend some quality time - and it only needs be 10-15 minutes - every day working on this core stability.


Ultrarunners aren't always 
ultra-healthy

One of the first large-scale studies of ultrarunners -- those superhumans who race distances longer than the standard 26.2-mile marathon -- shows that these runners are more likely to suffer from more allergies and asthma. 

They also report more knee pain and stress fractures, but when you're running 50 miles at a time, that seems about right.

Like marathons, the number of people participating in ultramarathons has rapidly increased. In 1998, about 15,500 runners had finished ultradistance races; in 2012, that number jumped to 63,530, according to Ultrarunning Magazine. But despite the popularity of ultramarathons, we don't have a lot of good data on the health of these runners. 

"Exercise is good, we all know that. But how much exercise is too much exercise? Is there such a thing as too much exercise? We don't know," says Eswar Krishnan, assistant professor of medicine at the Stanford University School of Medicine. Krishnan co-authored the paper, published in PLOS ONE, with Dr. Martin Hoffman, a professor of physican medicine and rehabilitation at the University of California, Davis. 

Researchers analyzed surveys from more than 1,200 ultrarunners, and they plan to follow these runners for the next two decades. So far, their findings suggest that, overall, ultrarunners are a healthy bunch: In a year, they'd taken about two sick days, compared to the four that most Americans miss each year. 

But many reported knee pain, and about one in 20 of the runners reported a stress fracture in the past year. And while about 8 percent of Americans have allergies or asthma, 11 percent of these ultrarunners reported asthma, and 25 percent reported allergies. Krishnan says this is likely because they're spending more time outside than most of us. "We are all potentially allergic to many things, but we don't see symptoms because we don't come into contact with these allergens," he says.

Up next: The ultrarunners have just been sent a survey probing the psychology of ultrarunning, which means we're soon going to find out what on earth drives these people run 30, 50, even 100 miles at a time.

 

 

 

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.     

 

 

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
 
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Winter/Spring Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #110, 18 January 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 

"The successful runner has the habit of doing the things others don't like to do. They don't like doing them either necessarily. But their disliking is subordinated to the strength of their purpose."

 

E.M. Gray  

 

SAD NEWS
For those of you that had the opportunity to run with Anita, you know she supported and was supported by her sister Mary Ann.  Mary Ann lost her battle with cancer recently and Anita would like to share funeral details with her friends.

The wake is from 6-9 pm on Tuesday at the Frank J. Bonin Funeral Home

542 North Wyoming Street

Hazleton, PA 18201

 

The funeral Mass will be on Wed at 10 am at

 

Good Shepherd Roman Catholic Church

87 S. Hunter Hwy

Drums, PA. 18222

 

Luncheon to follow Mass at

 

Lobitz Catering Hall

1090 Pennsylvania 940

Hazleton Township, PA

 

Regards,

Anita

 

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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.

 

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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.

 

 This past Saturday was a good day for ducks.  Fortunately, the early morning rain eased to a drizzle/mist during the run.  As Tom Corby stated - "It just validates again;'Ron's Rule #1" - YOU ALWAYS SHOW UP".

  One way of looking at tough inclement run days is to say to yourself that if you ever have a race day like this - you will be prepared and know what to expect.

   Sunday was much better.  A group of eight of us ( and three dogs) went to Rosaryville trails.  I think everyone had a good run but really have no idea.  I am still relegated to walking so i did not see anyone after the initial 'hello's' - except for Barb and Jim who backtracked to me to get in some extra miles.  I did manage some jogging (14 min/mile) occasionally during the second half which is encouraging.  Hopefully an indicator the cardiac procedure and meds are working.   I have a follow-up on Wednesday - fingers crossed :-)

 

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

 

  

STRESS AND INJURY RECOVERY

 

There are numerous examples of athletes in a particular moment of their careers begin to experience a steady trickle of injuries that sometimes ends with his sporting life sooner than expected. 
In recent years there is increasing talk of the importance of psychological issues in sport. Talk about an issue that has been shown to be a decisive factor in the injuries...

Stress is a psychological process that starts up because the body has not been able to deal effectively with the demands of an (external or internal) given stimulus. 

Not all people are equally vulnerable to stress. Nor have the same resilience to such situations. There are a number of factors that influence how stress affects us, such as: thegenetic, the related environment and who are associated with our development or life experience. 

When our body interprets a stressor stimulus as a series of mechanism responses looking back to our state of allostasis (balance) is activated. Some authors, such as physiologistSelye speak 3 phase (alarm, resistance and exhaustion) that can occur in this phase of "imbalance / / balance". Being able to give the case a tragic end for the individual, if the stress state reaches the third stage and is maintained over time. 

Stress, is not only negative but in this post let's talk about that kind of stress. Displaying thepositive side, it allows us to mobilize a range of resources immediately so that we can deal with a threatening situation. It is an adaptive mechanism. 

But we will list some of its negative effects on the individual: 

* Physical: Muscle tension in neck and shoulders followed by the top of the shoulder to the trapezoids; Tension headache caused by tension in the back of the neck, upset stomach, dry mouth or viscous salivation; Altered heart rate, feeling shortness of breath, tremors in the hands, eyelids, cheeks, etc.. 

* Emotional: Irritability, Impatience to tackling everyday situations; Lack of concentration; Negativity skewed view of reality in the day. No positive side, lack of interest in things that bring pleasure or entertainment. 

* Behavioral: appetite disorders (too much or too), Drug Abuse, Insomnia, anxiety typical behaviors. We try to do many things at once left unfinished; problems in interpersonal relationships. 

In recent years there has been a boom in the study of stress sports injuries. Although research is still followed and have been verified through experiments done to affirm the influence of stressors on sports injuries. 
Authors such as Williams and Andersen (1997) in an analysis of peripheral and central visual capacity in the most demanding situations showed that subjects with high stress scores had greater visual narrowing (being able to give the effect known as tunnel vision) and delayed the reaction of central vision (imagine a football goalkeeper, tennis player, baseball player or F1 driver on these effects and understand the importance and influence of stress for their activities). 
Other studies such as Thompson and Morris (1994) have shown that stress can cause attention deficit in athletes. So stressful life events increase the risk of injury by reducing monitoring athlete, which may cause ignore important indicators for physical integrity. 
Revisions made as mentioned studies have led to a datum (Williams and Roepke 1993) The injuries tend to occur among athletes 2-5 times higher values of stress. These data are maintained over time. Although other studies seem to be so definitive in its conclusions, it is true that most establish a cause-effect relationship between stress and sports injuries. 

"The greatest weapon against stress is our ability to choose between one thought and another."-William James. 
 
 

 

  
 
BRIDGE RUN 10K

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

 Registration

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.

 

 

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 Stay Healthy;   

Ron

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