IN THIS ISSUE
CELEBRATE
KENT ISLAND CHALLENGE SERIES
BRIDGE RUN 10K SIGN UP
Routes and Photos
WORKOUTS
NOT GETTING ENOUGH SLEEP
HAVE A KNEE INJURY?

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

Sat  19 April
ANNAPOLIS YOUTH 5K
Navy Marine Stadium 

Sat 26 April
AACC IMA 5k
AACC Campus

Sun 27 April
VETDOGS 5k
Quiet Waters


Sat 3 May
RUN FOR THE BAY
Chesapeake Beach, Md

Sat 3 May
ARTS in MOTION
Bates Track

Sat 3 May
RUN 4 THEIR LIVES  5k
Severn, 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
                                  


CELEBRATE ALL YOUR VICTORIES
RonandBeau

 

CELEBRATE EVEN THE SMALL VICTORIES

In fact, don't just celebrate small victories, celebrate ALL victories. Remember to give yourself a pat on the back for everything you do. Don't wait until you are a national champion or win a local championship series before you give yourself some credit. Do it now.

You don't have to shout from the rooftops that your are the greatest runner in the universe; but it is really important to be proud of your achievements. It is one of the things that keeps you going; and enjoying yourself along the way.

We are all guilty of 'moving the goalposts'. Reaching a goal - then almost immediately setting a new, loftier one. Most of the time, however, what you are doing now was once something you only WISHED you could do not that long ago. But you didn't wish for it. You worked your tail off and you got there. You did it. Celebrate accordingly.

That does not mean you can not continue to strive to be a better runner. Please do! Just remember to celebrate those victories along the way. Celebrate the milestones - and YOU get to decide what is a milestone. The personal best times. The decent times. Finishing when you did not think you would. Getting that training run done when you did not feel up to it at the beginning. Adding another run to your colletion. Celebrate it.

 

 

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.     

 

 

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.

OUR SPONSORS
 
bluepoint cat



Winter/Spring Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #117, 15 MARCH 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

A course never quite looks the same way twice. The combinations of weather, season, light, feelings and thoughts that you find there are ever-changing. 

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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. 

 

Can spring be far off when the trails turn from snow and ice to mud?  I think not.  The temps were even moderate, with a couple days ready for shorts!  The reports from SENECA 50k, HAT training run, Rosaryville, and AHS Trails were ALL about the mud - but the temps were good :-)

  Except for a brief cold front later in the week, the weekend looks to nice - maybe shorts and long sleeves.

 

This is also the beginning of the charity runs and bike rides.  One of our group is doing a bike ride to benefit diabetes.  Natalie Staines is doing the Tour De Cure 100 mile bike ride along the Chesapeake Bay.  If this cause touches you, check out Natalie's blog and tour details at TOUR DE CURE .

 

  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.

 

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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

 

  

NOT GETTING ENOUGH SLEEP CAN
KILL YOU!

That's right - you read the title of this article correctly. If you don't sleep, you will die. One of the fastest ways to slowly kill yourself is to not get enough sleep or not get quality sleep.

OK, I'll admit - when it comes to the occasional episode of a lack of sleep, this statement may be a slight over-exaggeration. After all, nearly every one of us has pulled an all-nighter at least once in our lives. Although it can be an unpleasant experience, you can nearly 100% recover from one lost night of sleep with one single night of a solid 8-9 hours of sleep.

But cumulative sleep loss is a different story altogether - and in this article you're going to learn why this is such a big deal, especially for hard-charging athletes.

For example, in one study, sleep researchers constructed a cruel contraption that would wake up rats as soon as they fell asleep. Using this contraption, it took an average of 3 weeks to kill a rat by sleep deprivation. Other studies have shown demonstrable brain damage in sleep-deprived rats, primarily due to a severe lack of neurogenesis (regrowth or rebuilding of new brain neurons) from rampant levels of sleep-deprivation induced cortisol.

While sleep deprivation is a well-known form of torture for rats, researchers could not for ethical reasons reproduce these studies in humans. But by looking at sleep disorders, we can get a pretty clear idea of what happens when you don't sleep enough.

For example, death occurs within a few months in humans who have fatal familial insomnia, a mutation which causes the affected person to suffer from a progressively worsening insomnia that ends in death within a few months. Morvan's syndrome is another example of how lack of sleep causes death, and in this case, an autoimmune disease destroys the brain's potassium channels - which leads to severe insomnia and death.

Because of it's ability to cause high blood pressure and heart disease, each year sleep disorders add $16 billion to national health-care costs. And that does not include accidents and lost productivity at work, which in America alone costs us $150 billion each year in higher stress and reduced workplace productivity.

Think of the disasters at Three Mile Island. Chernobyl. The gas leak at Bhopal. The Zeebrugge disaster. The Exxon Valdez oil spill. If you go do your research, you'll find that these and many other major industrial disasters have been directly linked to sleep deprivation.

 

Why Sleep Deprivation Can Be Fatal

Sleep deprivation is very similar to speeding up the process of dying of old age. There are two primary reasons for this:

1) your brain cleans up cellular garbage when you sleep;

2) your body repairs itself while you sleep (this is especially important for hard-charging athletes).

Let's look at the first reason why if you don't sleep you will die - the need to clean up cellular garbage. 

One of the most important functions of sleep is the re-organization of neural networks in your brain. All day long - even on the most boring day possible - you are consciously or subconsciously learning new things, memorizing facts or task processes, acquiring skills, setting new memories through creative associations, meeting new people, etc. After a long day of these wake-time activities, your brain is full of all these disorganized pieces of information that need to be integrated with other things you have learned on other days earlier in your life.

If this re-organization isn't allowed to occur, then your mind simply becomes a chaotic storehouse for cellular garbage, and you literally run out of space to store new memories. Once this happens, it affects nearly all functions of your body that are governed by your central nervous system, and your body begins to malfunction.

These malfunctions typically manifest in:

-problems with heat or cold regulation...

-a decline in immune function...

-an increase in cortisol, catecholamines, and other stress hormones...

-imbalances in appetite and blood sugar regulating hormones...

-increased levels of inflammatory hormones such as interleukin and C-reactive protein...

In later stages of sleep deprivation, you experience malnutrition, hallucinations, malfunction of your autonomic nervous system (e.g. heart arrhythmias, kidney and liver function, etc.), changes in cell adhesion and cell clotting abilities, skin lesions and DNA damage. So that's the first reason why you die a slow death if you don't sleep: your body basically falls apart as garbage accumulates.

Incidentally, this is why it can seem so difficult to do a run, bike, swim, or race when you're sleep deprived - much less make it through a day of mentally or physically demanding work. Your body is full of inflammation, hormone imbalances and blood sugar dysregulation, and operating well below peak mental and physical capability. Unfortunately, many people live most of their adult lives this way, thinking it is completely normal to feel like a waking zombie.

It's very important that you understand the fix for this is not simply "an easy day" or a period of time spent "getting your feet up". Unlike rest or conservation of energy, the mechanics of neural repair require your brain to be shut off entirely from environmental input - which means you must actually be sleeping for the repair magic to happen.

Now let's look at the second reason you'll die if you don't sleep: because sleep is the primarily anabolic state of the human body.

During nighttime sleep, you experience an increase in growth hormone and testosterone - two crucial muscle repairing hormones which also significantly affect your neural growth and the way you feel during the day. One study describes these nighttime hormonal surges as playing a "crucial role in consolidating and enhancing waking experience". And it's why you feel so good after a solid night of sleep. It's also why your body can take 2-3 times longer to repair and recovery from physical exercise when you're not sleeping.

Not only do your muscles get a chance to fully repair and recover when you're sleeping, but the same can be said for the restoration of your adrenal glands, the detoxification of your body by your liver, and the rebuilding of your immune system. As a matter of fact, one of the leading causes of death in those rats who underwent sleep deprivation was opportunistic bacterial infections caused by a decline in immune function.

So when you don't sleep enough, your body is in a continuous, hormonally depleted catabolic state that gets sicker and sicker.

And this is why I shake my head and laugh at people who brag about their low levels of sleep. They're shrinking their brains, shrinking their muscles, and making themselves sick.

Now I'm not saying you need to be like professional Ironman triathlete Andy Potts and sleep 11 hours a day (although for the extent to which he beats his body up in training he may indeed need that much sleep), but you most likely need to prioritize your sleep more than our overachieving, productivity-obsessed pop culture would have you to believe.

 

  

 

HAVE A KNEE INJURY?  IT'S PROBABLY NOT THE 
KNEE'S FAULT

 For years researchers have evaluated injured runners and the evidence has been piling up that runners with knee injuries tend to have weaker hips than their uninjured compatriots. This is what's known in research jargon as "association" and the studies that found that association were retrospective studies, meaning that the athlete is already injured when the researcher is evaluating them. There's a little whisper of doubt that comes into this... "what if their hips are weak because they have a knee injury?" In other words, you have a chicken and an egg - but you don't know which came first. You just know that you find weak hips in runners with knee injuries.


A study published in the June 2013 issue of Medicine & Science in Sports and Exercise adds another piece of evidence to the argument that hip weakness contributes to knee injury among runners. Brian Norehren and his colleagues studied 400 healthy female runners in an attempt to find out what sort of characteristics might be in place prior to the athletes becoming injured. This is what's known as a prospective study. You measure things and then wait for the injury to occur and see if there are any correlations between your measurements and the resulting injury. 
The study subjects were all uninjured female runners between the ages of 18 and 45, who were currently running a minimum of 20 miles per week. Detailed gait analysis was performed using high tech motion analysis equipment and then the athletes were followed for a period of two years to identify any running related injuries. Runners who subsequently developed patellofemoral pain (PFP) were then identified and matched with a control group of the subjects who were similar in age and mileage, but didn't develop PFP. Of the initial 400 runners followed, 38 reported knee pain and 15 of these were medically diagnosed as PFP and included in the data analysis.

In previous retrospective studies, researchers have identified a greater amount of hip adduction (see photo above) in runners with PFP.  This motion is often referred to by coaches as "hip drop" and is considered to be indicative of weakness in the muscles that help stabilize the hips - specifically the abductors (gluteus medius, gluteus maximus, and core muscles like the quadratus lumborum are prime suspects here). The question became - was there a greater amount of hip adduction in those runners before they got injured or did it occur as a consequence of their injury? 

This prospective study concluded that runners who go on to develop patellofemoral pain have a statistically significant increase in hip adduction compared to runners who do not develop patellofemoral pain. This significant finding lends even more weight to the guidance that runners should work to develop good core and hip strength in order to reduce their risk of knee injury.

Your knee's best friend is a strong set of hips and a strong core!