IN THIS ISSUE
SOMETIME'S ITS BETTER TO DO NOTHING
KENT ISLAND CHALLENGE SERIES
BRIDGE RUN 10K SIGN UP
Routes and Photos
WORKOUTS
NOT GETTING ENOUGH SLEEP
HAVE A KNEE INJURY?

UP COMING EVENTS

   


Sat 22 March
PKU 5k

Catonsville MD
Details/Register

Sun 23 March
WIPE OUT CANCER
Piney Orchard, 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
                                  


SOMETIMES IT'S BETTER TO DO NOTHING
RonandBeau

 

 

We have all heard the awe inspiring tales of success and glory. We all pass on stories about people who pushed themselves beyond the limit to achieve something breathtakingly amazing. The people who endured the pain, the hardship and the injury to emerge victorious. There is no question these stories make for some pretty awesome and inspirational reading. I often use such stories of previous Moore's Marines to illustrate what determination and persistence can achieve.   You have all heard them.

Here is the thing though. We need to recognize the people who pushed beyond their limits and - did not make it; for whatever reason. Those people do not tend to write a book about it. Even the ones who end up with serious injuries - mental or physical - and never run again have something to teach the rest of us. Not EVERY runner who decides to run a marathon, do an IRONMAN triathlon, or an Ultra trail run is going to make it. They all start out with the best of intentions - but along the way, something rose up that they were not equipped to overcome. Others have long, successful running careers - then gradually fade away into obscurity. They are the one's that come up in conversations with "I wonder where so-and-so is. He/she used to be a great runner". Those are the runners unlikely to be offered a book deal but still deserve to be remembered and appreciated for their contribution the 'body of running knowledge' we all draw on.

It is worth remembering that while the human body is indeed incredibly resilient and usually capable of much more than most ordinary people think possible; there is also a time and place to put your feet up and have a glass of wine, or tea, or protein shake, or even a pizza - and just enjoy that you are still able to do this thing we love.

Enthusiasm is a beautiful thing; but failing to give your body enough time to rest and recover can be disastrous. The majority of running injuries, let's say 80%, are what is known as 'over-use injuries'. There is nothing cryptic about why they are called 'over use injuries'. They are called that because they are caused by doing too much, for too long!

No matter how much you love running, most sane people agree you really should take time to rest and recover - and perhaps even throw in some non-running type fitness that gives your poor old legs a bit of a break every now and then. Doing it regularly and properly now for a few days here and there may be frustrating at times, but it sure beats doing nothing for weeks or even months when you are injured and have no choice -or worse, are forced to give up running altogether.

Do not feel guilty having a day or two off. Enjoy the rest knowing that sometimes the most important thing you can be doing is nothing at all.

 

 

 

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.     

 

 

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OUR SPONSORS
 
bluepoint cat



Winter/Spring Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #118, 22 MARCH 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"Pain is inevitable. 
Suffering is optional"  
Haruki Murakami, What I Talk About When I Talk About Running 

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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. 

 

Snow on 17 March?!!  We are definitely going to be ready for Spring. These early spring races are going to be interesting.

Jane Meyer did the D.C. Rock N Roll marathon this weekend in preparation for BOSTON this week.  Last year, Jane was 2nd in her age group.  This year she was 4th but 9 minutes faster - EVERY RUN IS DIFFERENT, NO MATTER HOW MANY TIMES YOU HAVE DONE IT.

  Jane reports: "It was great running weather. James nephew) got a 2:12 (for the 1/2) about a 10 min pr for him. I got a 3:51:44 about a 9min improvement over last year.  My mile 15 was 6:15 minutes !!  Unless it was just a glitch with the GPS on my garmin.  Last year that mile was 8 min for me.  This was my long run training for Boston, so I think it predicts an excellent Boston for me.  I felt great, especially on the downhills. Saw Jim Leclare too, he was flying/floating and looked great each time I saw him.  This one was really fun. Enjoyed the bands, etc. Jane

 
Barb Hamilton helped Time the SHAMROCK 5k in La Plata. She is 'tapering' after a very challenging/muddy SENECA CREEK 50k in preparation for the WHITE TANK 50 MILE near Phoenix AZ this coming weekend.  The forecast is for 80 degrees!  She is ready and we should get a great race report.
 
Another large group of our Annapolis family will be heading to HAT 50K Saturday. I have 18 finishes but may be volunteering this year.  Good luck to Matt, John Curley, Missy Deguillian, Sailesh Patel, Tom Corby, Kathleen Madden, and all the others.  Fingers crossed this snow will melt and trails will be dry for you -or- that you have great "war stories" for us :-)

 

  HATtree2011 

 

  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

 

  

FIVE TIPS FOR MOVING INTO BETTER SPRING RUNNING

 

Spring is coming soon. I promise. As the weather warms, the racing season will heat up, and you'll want to be prepared. Get race ready for spring with these five training ideas.

 

RUNNING TIP 1: TURN 'EM OVER   

The first few races in spring are a shock to the system, particularly the legs. Early-season races can feel like you're sprinting the entire time since winter forces most of us to do more easy running and fewer fast workouts.

 

To fix this problem, include regular leg turnover workouts for the rest of the winter. These workouts remind the neuromuscular system (the brain, nervous system and their coordination with the muscles) what it's like to run quickly. 

 

The good news is that these workouts aren't "hard." They are simply short, quick "strides" that help maintain your turnover so those first few races aren't such a shock to the body.

 

At least once per week-and at minimum once every two weeks-complete this leg turnover workout: Alternate 20 seconds at your 5K race pace followed by 1 minute at your easy run pace. An example for a 30-minute run would be:

 

*10 minutes at easy run pace as a warm-up
*10 minutes alternating 20 seconds of quick striding with 1 minute of easy running
*10 minutes at easy run pace as a cool down

 

One final note: Leg turnover workouts aren't just for "fast" runners, they are for all runners. When my beginning runners do this workout, they get a quick boost in fitness, find their easy run pace gets faster, learn better running form, and feel better running fast. That's a win-win-win-win!

 

RUNNING TIP 2: FIX YOUR WEAK LINK

 

What area of your body is the first to get sore or injured during training? This is your "weak link," and winter is the time to fix it once and for all.

 

Step 1: Determine why that area causes problems. Usually it's either inflexible, weak or has leftover scar tissue from previous injuries. A good therapist can help you determine the cause. 

 

Step 2 (here's the hard part): Commit to a daily routine of fixing the issue. Yes, I said daily.

 

My weak link is my lower right leg- achilles, peronials. So, every day I use the foam roller and massage roller for 10 to 20 passes up and down the lower leg. I also work on flexibility, with specific stretches for the muscles on the front, side and back. In total, this takes me 2 to 3 minutes, an amount of time we can all agree to find in each day. 

 

Oh, and I keep these massage tools right beside my recliner so when I need a break from sitting, I know just how I can occupy my time.

 

The bottom line is that if we all just did a little preventative maintenance on the area each day-and winter is the perfect time to start-we could keep the injury bug at bay. Hate being injured? Then fix your weak link.

 

RUNNING TIP 3: MORE OXYGEN PLEASE

 

When you run fast, you breathe faster because your muscles need more oxygen. So, a goal for all runners should be to increase oxygen delivery and, believe it or not, winter is the perfect time to do just that.

 

Winter running is often slower running due to the weather and compromised footing. Many runners stress out about the slower pace and worry that they are losing fitness. They need not worry. Slow running is a great way to boost your ability to use oxygen.

 

Any time you run at an easy pace, you are improving your ability to deliver oxygen to the working muscles. The heart ejects more blood with each beat, you grow more arteries (called capillaries) that surround your muscles and deliver oxygen-rich blood, and you grow more mitochondria (the energy plants within the muscles). Heck, you might even be able to run a few more miles per week in the winter since your pace is slower.

 

All of these adaptations improve your ability to use oxygen more efficiently and, when running slowly, you strengthen your muscles, tendons, ligaments and bones, which will keep you injury free. All good stuff for runners, so learn to be OK with slowing down in the winter. Just tell yourself you're doing it for the oxygen.

 

RUNNING TIP 4: THE PRE-HAB HABIT

 

Hold your hand up if you get injured. OK. It seems like every runner does, but there's a way to injury-proof yourself. I call it your pre-hab routine. You need to develop an individualized pre-hab routine so you don't have to do a rehab routine.

 

Come up with a routine that takes 5 to 10 minutes to complete. The routine should include exercises to improve:

 

1. Core stability. Planks are an easy one to include

2. Balance. Standing on one leg for 15 to 30 seconds while moving your arms in the running motion works well

3. Mobility. I prefer Active Isolated Flexibility as a way to keep muscles and joints supple and moving freely

4. Overall muscular strength. You don't have to be a body builder but you should complete some exercises to maintain fitness in all of your major muscle groups.

 

It doesn't have to be complicated. In fact, make it easy to complete because then you're more likely to keep doing it. The key here isn't exactly what you do but more that you simply come up with a pre-hab habit so that when spring arrives and training (and life) picks up speed, you'll have your routine dialed in.

 

At minimum, you must perform your pre-hab routine once each week, but I find that 2 to 3 times per week is much better for creating the habit and building an injury-resistant body.

 

RUNNING TIP 5: PACE PRACTICE

 

Another issue with early season racing is proper pacing. We always seem to go out too fast the first mile during races, or at least I do. The remedy: Include a few pace practice workouts throughout the winter. 

 

As with the leg turnover workouts, these are not difficult workouts to complete. They are simply a way to stay in touch with race pace so that when the gun goes off, you don't find yourself out in front of the lead runners.

 

Race Pace Practice Workouts:

 

*For 5K racers: 10 x 400m at 5K race pace with 200-meter jog between

 

*For 10K racers: 5 x 800m at 10K race pace with 400m jog between

 

*For half marathoners: 3 miles at half marathon race pace

 

*For marathoners: 6 miles at marathon race pace

 

Include pace practice workouts every 2 to 4 weeks because they add some variety to your training, and keep you connected with your race goals even when the weather is dreary and spring seems so far away.

 

Winter training can be tough but it doesn't mean that significant improvements in your running can't be made. Incorporate these five tips over the next few weeks, and get ready for a spring filled with warm sunshine and sparkling new PRs.

 

 

 

  

 

HOW TO COMBAT THOSE AWFUL STOMACH 'ISSUES'

 Many runner's complain of  stomach 'issues' during the HAT 50K, mentioned above, are fairly common among runner's.  For some reason, particularly for women.  Unfortunately, there are different kinds of stomach discomfort and many possible causes for each type of discomfort.  The solution is likely different for each person but there are common elements that can be helpful.  The key is knowledge - knowing (recording) when the stomach discomfort happens (morning, evening, long run, or ride, swimming?  What were the conditions (hot, cold, humid, dry)? What was your bodies status at the time (what did you eat/drink that morning, the day before)?   How long did it last?  What did you do to try to relieve the discomfort?  Be an investigator for your own benefit; and discuss it with other runner's.

Video on Stomach Cramp Prevention