IN THIS ISSUE
SET MULTIPLE GOALS
KENT ISLAND CHALLENGE SERIES
BRIDGE RUN 10K SIGN UP
Routes and Photos
WORKOUTS
NOT GETTING ENOUGH SLEEP

UP COMING EVENTS

   


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
                                  


SET MULTIPLE GOALS - INCLUDE WCG-PWG-SOG
RonandBeau

 

 

SET MULTIPLE GOALS

It is no secret; nice, even, rounded numbers make much sexier goals than odd ones. Odd numbers are just that - odd. Which probably explains why not many people aim to run their marathon in 4:07:36 or run 67 marathons.   I did not start out specifically run 100 marathons. Once I got to about 56 and learned there is a "100 Marathon Club"; I said 'why not'. Being part of the generation of runners who turned to trail running because 'the roads were getting too crowded' and road marathons and trail marathons only similarity was the distance; I did not consider 'ultra-marathons' in the 'marathon' list. Voila, another, different, goal - 100 Ultra-marathons.

The only problem is, if you choose a goal that sounds nice but have absolutely no chance what-so-ever of achieving it, all you are doing is setting yourself up to feel disappointed. So have a good, long think about the goals you are setting. Set yourself up to feel good. Better yet, consider setting multiple goals.

Here is what I do. Goal number one is always just to make it to the starting line. Don't laugh. There are plenty of people-runners- who for plenty of different reasons, never make it that far. So if you are on that Starting Line - CONGRATULATIONS! You have already achieved something worthwhile.

My second goal is to finish. Again, not something we ever should take for granted; especially for ultra trail runs. Even the best in the world occasionally don't reach this goal. So if you cross that finish line - CELEBRATE - Wildly. Another goal achieved. Relish it. It will not last forever.

I saw an article in a trail running magazine by one of god-father's of the trails. He identified three types of goals - WCG, PWG, and SOG.

The WCG (Worst Case Goal) is the time you will do even if it's blowing a gale, raining cats-and-dogs, or colder than a well diggers butt 50 miles up the Yukon. Unless you are physically taken off the course, you can finish in this time - and you will be pleased with it because you likely will have had to overcome some unforeseen obstacles to get it done. A real feel good result.

Then you set the PWG (Probably Will Goal). This will not require a superhuman effort to hit; but things will need to go relatively smoothly. This is the time you are most likely to do based on your current fitness level.

Finally, you set your SOG (Slightly Optimistic Goal). This should not be confused with your ROG (Ridiculously Optimistic Goal). This is the goal you will hit if somehow you really pull one out of the bag. The time you will do with that hurricane-force tailwind.

A corollary to these type of goals is to spread your goals over time. That is, have short term goals - today; this week, monthly goals, and so on. Think about where you want to be in your running in five years; ten years. What are your life-goals?   Still being "Above ground" is perfectly acceptable; as long as you do something to attain it. It is the same with "Still be running".   You get the idea. Now share some of your goals with us J

 

 

 

 

 

KENT ISLAND CHALLENGE SERIES

  

DON'T FORGET TO SIGN UP FOR

KICS-KENT ISLAND CHALLENGE SERIES

Did you run at the Get Pumped for Pets race March 9th? Are you doing Al's Run on March 29th? These are just TWO of the races included in the Kent Island Challenge Series!

The Kent Island Running Group (KIRG) is proud to introduce the brand new Kent Island Challenge Series (KICS) for 2014. Series consists of 8 local races. Compete with others to be eligible for end of year Age Group awards by completing any 6 of 8 races. Those completing all 8

races will be recognized as a KIRG IRON CRAB.   There is no cost to

participate in the Series but you must pre-register at: www.kirg.org.

(Full details available there as well.) If you join the KIRG, you can save $5 on registration to all of the series races!

 

Races included in the series:

1.            Get Pumped for Pets 5K/10K - March 9th

2.            Al's Run 5 miles - March 29th

3.            Kent Island Full and Half Metric Marathon-        April 13th

4.            Connor'sMiles 5K/10K/10M - May 10th

5.            Rosaryville 10K/10M/25K/50K - July 20th

6.            Ben Moore Memorial 10K and Half Marathon- August 9th

7.            Run 4 Shelter 5K/10K and Half Marathon- September 13th

8.            Jingle Bell 5K/10K- December 13th

 

 

 

 

  
 
BRIDGE RUN 10K

IS CLOSED OUT!

HOWEVER, VOLUNTEERS ARE NEEDED SO SIGN UP AND YOU CAN STILL HAVE THE THRILL OF THE BRIDGE.

 

 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 #119, 29 MARCH 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"Running is the most simplest of sports.  You don't need a partner, team, a court or oval.  You can to it any time of the day.  Anywhere in the world. Without special equipment or training.  Yet, we still over complicate it.  Keep it simple and feel how easy it can be."
 
Richard Bowles - The first and so far only person to run Austrailia's 5,330 km Bicentennial National Trail.  The longest marked trail in the world.   

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

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. 

 

 

WELCOME 

to our new group members Ron, Lori, Barb, Erin, Kevin, and April.

 

  

THANK YOU to Sailesh Patel for his contribution to the Truman Port-A-Pot.

It's there for all of us so please do your part to keep it. 

  

 
BUMMER!  Molly Sherwood  was out for a lovely run last week - "when I took a really hard fall around mile 6. I felt significant pain in right chest area & had the wind knocked out of me, but was able to walk home. Had a sleepless night with increased pain; saw Dr. today; chest xray showed 3 different fractured ribs on right side... no spring marathon for me this year, but hopefully I'll be able to start training again by May!" 

Take care of yourself Molly!!

 

 

 

 

  HATtree2011 

 HAT 50k had a record number of runners this year (400) and the trails were dry (mostly) and the temps mild.  I had a good 12 mile run.  I skipped that first 3.5 mile loop and went directly to the 5 mile loop.  I thought I would be ahead of most of the pack but they started passing me early so there was a lot of stepping aside to let them pass - but I got to see a LOT of long time friends that I don't get to see often.  Some even stopped and chatted for a while - true trail runner spirit - it' all about enjoying the journey :-)  

Congratulations to Sailesh Patel on his first ultra-trail run - and in a very respectable 5:38

 

Barb Hamilton is back from the WHITE TANK 50 MILE run in Arizona and will have quite a 'war story' to tell - including being attacked by a cactus - twice; scrambling over scree, butt-sliding over rocky descents, and being warned of heading into 'a very dark place' by 100-yard-stare fellow runners.  CAN'T WAIT :-) 

 

  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

 

  

NOT ENOUGH SLEEP CAN KILL YOU - REALLY

   

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.

 

How Much Sleep You Need

So how much sleep do you really need?

This is a big can of worms. Because of age, genetics, environment, and individual differences in daily physical and mental strain, there can be a huge variation in ideal sleep times.

The National Sleep Foundation has established some pretty good guidelines (shown below) based on their up-to-date sleep research. In most adults, sleeping fewer than 7 hours per night is associated with decreased alertness and increased risk for chronic disease. However, if you're reading this, you're probably not a 100% normal adult, and you probably have a higher than normal level of physical activity preparing for or completing triathlons, marathons, Crossfit workouts, cycling tours, ocean swims or other feats of physical endurance.

For example, Usain Bolt, the faster sprinter on the planet, says: "sleep is extremely important to me - I need to rest and recover in order for the training I do to be absorbed by my body."

Roger Federer, professional tennis player, says, "If I don't sleep 11 to 12 hours a day, it's not right." 

Steve Nash, one of the world's best basketball point guards, says, "For me, sleeping well could mean the difference between putting up 30 points and living with 15."

Jarrod Shoemaker, professional triathlete, says, "Sleep is half my training."

In athletes, some of the stats are quite interesting too, including:

Maximum bench press drops 20 pounds after 4 days of restricted sleep.

With proper sleep, tennis players get a 42% increase in hitting accuracy.

Sleep loss means an 11% reduction in time to exhaustion.

Perceived exertion increases 17-19% after 30 hours of sleep deprivation.

Are you getting the idea that athletes and physically active people may need to sleep more? In my personal experience, hard-charging professional athletes need 10-12 hours of sleep per 24 hour day cycle and the typical Ironman triathlete, hardcore Crossfitter, marathoner, cyclist or above-average exercises needs 7.5-9 hours of sleep per 24 hour day cycle.

 

Summary

So the message should be loud and clear: sleep and get quality sleep. Need tips on how to sleep like a baby, even if you're a hard-charging athlete? Click here for an article that teaches you how. Feel free to leave your questions, comments and feedback below!

 

 

 

  

 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003