IN THIS ISSUE
DECIDE IF YOU WANT TO RUN FOR A GOOD TIME
KENT ISLAND CHALLENGE SERIES
BRIDGE RUN 10K SIGN UP
Routes and Photos
WORKOUTS
NAPA VALLEY RACE REPORT
HOW TO TRAIN WITH A GROUP

UP COMING EVENTS

   

Sun 16 Feb
GW Birthday Marathon
Greenbelt, MD

8 Mar
SENECA CREEK
50k, Marathon

Sat 15 March
Powerhouse Gym 5k
Kent Island  
Sat 22 March


PKU 5k
Catonsville MD
Details/Register

Sat 29 March 
BOWIE SPRING 5k
Bowie Towne Center

Sat 29 March
AL's RUN 5 Mile
Kent Island

Sat 5 April
RUN FOR FUND$
Indian Creek M.S. Crownsville
Details/Register 


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   

Sun 25 May
TRI for the ENVIRONMENT
Smithsonian Research Center, Mayo
DETAILS/REGISTER HERE

Sat 7 June
ArcCCR 5k
Quiet Waters

Sun 15 June
TRUXTON KIDS TRI
Truxton Park

Sun 20 July
ROSARYVILLE TRAIL RUNS
10K, 10M, 25K, 50K
Details/Register HERE

Sat 9 Aug
BEN MOORE MEMORIAL
HALF MARATHON, 10K
Truman Parkway
DETAILS/REGISTER


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

DETAILS HERE

KENT ISLAND 
CHALLENGE SERIES
NO CHARGE
dETAILS/REGISTER here
                                  


DECIDE IF YOU WANT TO RUN FOR A GOOD TIME -OR- FOR A GOOD TIME
RonandBeau

 

People start running for all sorts of reasons. No matter how casual you are, at some point, you are going to get at least a little bit competitive especially when you enter a timed event. It's easy to get carried away with goal times and personal bests and beating that person next to you wearing the Tutu. Which are all fair enough goals; especially beating the Tutu guy. It is also worth remembering the very scientific " Rule of Speed and Enjoyment"; ie enjoyment is inversely proportional to the speed you run.

Ok; there is actually no such scientific rule, but there is definitely a point where the faster you run the less you enjoy yourself. It's a fact. If you run your heart out, at the absolute threshold of what you are capable of, you will most likely finish gasping for air and feeling like you want to throw up. I can't tell you how many times -long ago- I have come close to 'tossing cookies' on my shoes standing in line after a finish. If you hit your goal, that part can certainly be satisfying enough.

The reality is the run itself is unlikely to be all the much fun. Don't get me wrong, there's a lot to be said for pushing yourself to see what you are really capable of. In fact, I highly encourage such things. The thing is, whether it's in a race or just out with friends or even on your own, I also highly encourage having a fun time while you are out running. Maybe that means having a chat as you, even if it is with yourself ; just be leery if you start answering yourself, stopping and enjoying the view, or whatever else it takes for you to ENJOY the run.

So it's worth deciding in advance what you will be aiming for on any particular run - the kind of good time that has numbers attached to it, or the good time that has smiles, and usually less puking involved. Sometimes fun times are more important than personal best times.


 

KENT ISLAND CHALLENGE SERIES

 To encourage participation and pride in local running events and running in general, The Kent Island Running Group (KIRG) is excited to announce the KENT ISLAND CHALLENGE SERIES for 2014.  This series will consist of 8 local races, including the Rosaryville Trail Runs and Ben Moore Memorial HM/10k.  To be eligible for end of year Age Group awards, participants must complete any 6 of the 8 races.  Those completing all 8 races will be recognized as an KIRG IRON CRAB.  Those interested in participating in the Series must register but there is NO COST.  Pick a minimum of 6 races to be included in the series.  You won't be held to those 6 and you can sign up for races at any time.

 

  
 
BRIDGE RUN 10K

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

 Registration

waitlist available! 

 

The next, and last, general registration block will open on 4 March. This race WILL close out.  Get first dibs on registering when the second block opens on Jan. 15!

 

 Click here to add your name.

 

 

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:

TRUMAN ROUTES

 

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.

 

 

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.     

 

 

OUR SPONSORS
 
bluepoint cat



Winter/Spring Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #116, 8 MARCH 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 

If you set a goal for yourself - and are able to achieve it - you have won your race.  Your goal can be to come in first, to improve your performance, or just to finish the race standing up.  It's up to you.

Dave Scott - 6 Time IRONMAN winner

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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: We get a nice 50% discount for the TRUMAN PORT A POT, which means $50 per month. 

 

This was a good running weekend - if you got it in before the rain/snow arrived in the afternoon.  Jane Meyer had a PR day at the MD RRCA Club 10 Mile run.  After a year or two of challenging injuries, Jane is rocking her races this year - doing more, longer, and faster racing.  Proof that persistence will get you where you want to go.  WELL DONE, Jane!!

  There was a group out from Truman to avoid the mud of the trails.  However, we did have groups doing 4 or 5 hours at Patapsco as well as Catoctin.

  This weekend will likely be clear with snow and mud left over from the snow this week.  My Yak-Traks are getting the most use EVER!

 

  REMINDER that registration is open for the METAvivor Adventure Race (kayak, bike, run); Annapolis Tri Club's TRI FOR THE ENVIRONMENT (1/2 mile SWIM, 10 Mile Bike, 5k Trail Run), ROSARYVILLE TRAIL RUNS (10k, 10M, 25K, 50k), and BEN MOORE MEMORIAL HM and 10k.

 

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

Tom Nelson has diligently collected GPS maps of the many routes we use from Truman.  Here is a link to his excellent Runningahead routes:  Click here for:  

MOORE's MARINES RUN ROUTES

 

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

 

  

NAPA VALLEY MARATHON
RACE REPORT

 

TOM CORBY passed on this report from this weekends run in California.

"We had a great race yesterday. The Napa Valley course was beautiful with vineyards on both sides of the road almost the entire way. The race was very well organized, as you might expect given this was the 36th running of the event. It is a point-to-point race, so we all got on busses and had about a 40 minute ride to the starting line (the finish was in the city of Napa). The course had gentle rolling hills, no big climbs, and a lot of flats. Overall it was a slightly downhill run with a net elevation loss of about 100 feet. The weather was 50 degrees at the start and got up to around 60. It was dry for the 1st half, but then we had a light drizzle for the last half. Since it was relatively warm by then, the rain was not really a problem.

 

Paula, Glennis (daughter #2), and I were together for the first mile and then Glennis took off. I stayed with Paula for 13 miles and then sped up to try and catch Glennis. I got to her around mile 20 and then she and I finished together (5:10). Paula came in a little more than half an hour later (5:46 - a PR!). It was painful at the end like any marathon, but overall a nice relaxed run with good time on the feet prep for the longer, slower races upcoming this spring.

 

We stayed at the Marriott in Napa the night before and night after. It's a bit expensive but I highly recommend it as it made the race logistics a breeze. The expo and packet pick-up were also in the Marriott and all the bus transportation (to/from the start, to/from the finish, to/from the San Francisco airport) came right to the front door of the Marriott. We got a really nice gym bag as part of the swag (grape color of course) and lots of other food goodies. At the end of the race they had warm & salty vegetable soup waiting  along with plenty of fruit and yogurt. There was also a gym at the finish to change out of our wet clothes.

 

We are now packing up to get our flight back to BWI where we are told we will be greeted with 6 - 10 inches of snow. Joy. It's nice out here. Sorry the attached photo is grainy (fog in the lens)."

  

HOW TO TRAIN WITH A RUNNING GROUP

A running group can provide many benefits: camaraderie, help with proper pacing, and a coach to evaluate your running form and provide advice.

A group can also hold you accountable when you're tired or dreading a workout because of the weather. If your training partners are waiting for you, then you're much more likely to attend the session and complete your workout.

But with all the benefits of a running group, I've seen many runners toss common sense aside when it comes to their workouts and training. Instead of what they're supposed to do, they're doing what everyone else is doing.

That pattern is bound to result in running injuries, poor training and disappointing race results.

Here's how to optimize your experience with a running group, and avoid the mistakes that could lead to overtraining or injury.

 

STEP 1: DO WHAT'S BEST FOR YOU

Groups have runners of all abilities: beginners, advanced runners and perhaps even some sub-elite runners. That's quite the range.

The best way to run with a group but still do your own training is to run the workout that's best for you. If the group is doing a 20-mile run and you're nowhere near that yet, then you shouldn't run that far.

The same principle is true for faster workouts, which are very common for running groups to do together. If you're training for a marathon, it doesn't make sense to run the group's workout, which could be designed for 5K or 10K distances.

 

 STEP 2: BE FLEXIBLE

While it's best to run workouts that are at your ability level and geared to your goal race, you can be flexible when it comes to certain aspects of training.

If you like to run your faster workouts on Wednesday and do a long run on Sunday, the group may not share the same plan. The scheduled runs for the group might be a Tuesday workout and Saturday long run. If running with a group is important to you, some schedule shuffling will be necessary.

More: How to Create Your Own Training Plan

Some groups run more than one fast workout per week, which may not be appropriate for you if you're a beginner without a lot of experience. If that's the case, it's more beneficial to choose one workout and skip the second one-or go to the second workout and cheer on your friends from the sidelines.

 

STEP 3: SAMPLE THE GROUP WORKOUTS

There's a middle-ground for runners who want to do their own training but still run with a group for the extra motivation. You can simply do some of the group's workouts, or add to them, depending on your preferences.

A great example is the classic tempo run. Some groups may do 3 miles of tempo running on the track so runners can monitor their splits, and run evenly. But what if this is too much fast running, or maybe too short of a workout for you? You can simply cut the tempo run to 2 miles to make it easier. Or to make it longer, run another mile to make the tempo 4 miles total.

 

More: 4 Tempo Run Workouts to Tune Up Your Training

This principle can be used with any workout to make it longer or shorter. And by running intervals faster or slower, you can make a workout much easier or more difficult than what is prescribed by the running group's coach.

Running with a group is a wonderful way to meet other runners, give yourself extra accountability, and boost your performances. Just make sure you're running within your ability level and aren't pushed too fast (or too slow), and you'll be ready to PR in your next race.

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 Stay Healthy;   

Ron

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