IN THIS ISSUE
DEFINING CRAZY
KENT ISLAND CHALLENGE SERIES
WORKOUTS
THE VALUE OF POSITIVE THINKING AND AFFIRMATION
BRIDGE RUN 10K SIGN UP
Routes and Photos

UP COMING EVENTS

   



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
                                  


DEFINING 'CRAZY'
RonandBeau

 

Defining CRAZY

One of the really interesting things about running is just how often your definition of 'crazy' changes. When you first start, pretty much any amount of running sems at least a little bit crazy. No doubt , many of your non-running friends still think what you do is 'crazy'. You will come back from a run all hot and sweaty, or with icycles on your eyebrows, feeling like you are about to bust a gut, but with a big silly grin on your face. Just then you will hear that phrase we have all heard before..."You must be crazy!"

There was a time when we thought the same thing. We would see those 'crazy runner' out there in the cold, the heat, the rain, the dark.....and think to ourselves "Those guys must be crazy!"

Then we started running ourselves and suddenly it's not running that's crazy; just those people who run 10k's. That's crazy! Then it's the half marathoners - the marathoners - the trail runners - the 100k runners - the 100 miler's - the multi-stage runners - the mountain runner's - the jungle runners - the desert runners - on and on and on.

Sooner or later, we find ourselves running the kind of pace or distance we once thought was crazy - impossible. Then it is no longer quite as 'crazy'. It's just the runner's doing something more extreme than us that are, well, crazy.

Is it not about time we drop the 'crazy' label? There is nothing crazy about doing what we love - running. Quite the opposite in fact! I think it's pretty awesome to see that progression. To bring it closer to home, not too many years ago Tom Dekornfeld confided to me during his marathon training that he did not think anything further than a marathon was in his future. Tom is just a couple years younger than I am but I still chuckled and said 'Time will tell'. Tom recently completed 115 miles during a 24 hour race in North Carolina. His daughter, Ora, put together an excelent video of his accomplishment that captures the essence of the 'long distance runner'. What is not as evident is the maturation process Tom has gone through to become another 'elder statesman' of running. Enjoy. Tom's video

  

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

 

 

 

 

  
 

 

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 #120, 5 APRIL 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"So I may not always run the way I want to run, race the way I imagine myself racing, and my performance outside may only rarely reflect the runner on the inside, but there is a certain endurance rush reserved for those of us who have to work extra hard just to stand on the start line and know it is going to be a longer day than for anyone else.  "


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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. 

 

 WELCOME 

to our new group members Michael, Lori, April and Erin.

 

 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. 

 

B&A HALF MARATHON RACE REPORT from Peter Tango:

 "Still a bit tight and sore this morning from yesterday at the B&A Half Marathon! Very pleased with the day. A race report might be something like:

B&A Half marathon - Cold, windy, rainy deluge, streams of water at street crossings, ponds of water throughout the trail, it was a  steeplechase and cross country race combined and I loved it! It was an exciting day. The basic goal here was thinking of the race as having a warm up on mile 1 then to pull off 4 "5k" intervals. Mile 1 - expectedly slower than goal pace, 7:00 mins this mile, relaxing, dodging and weaving among people and puddles, winding through the turns of the community. Mile 2 - as the race sorted out there was clear room to run now, 6:33 this mile to balance out the mile 1 pace. Onto the trail, dancing through ponds and rivers of water, I had marked a pair of runners 60 yards in front of me seeing we were pacing together stride for stride. Every couple of minutes I threw in a 10-15 second surge to close the gap on them. No rush here, it took 2 more miles to make up the 10 seconds between us. From there, four of us hooked up and settled in on a 6:40/mi pace from around mile 5 through mile 11. We were like a machine, it was awesome working together through those miles with Carly Page (#2 Lady on the day) and of couple other folks! After the turnaround at Mile 7 it was the hill plus headwinds. This made our little team effort all the more valuable heading back down the trail toward the finish. During Mile 11 I moved ahead and felt the first twinge of tightness creeping into my left calf. Entering Mile 12 my calves were like rocks, my quads were screaming, my arms felt like icicles as temperatures seemed to be dropping and headwinds picked up some. I dug in to hold my pace knowing it was just minutes to the finish line. Turning off the trail, seeing the school ahead, it was finally cruising time to the finish line J. 1:27:45. A really fun, memorable day.  That's news from the race course. So much great race support on this tough weather day, I can't thank everyone enough."

 

 

  
  
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

 

  

THE VALUE OF POSITIVE THINKING AND AFFIRMATION

   

The mental abilities and skills you develop as a runner can have a big impact on your racing performance and even whether you finish a given race.  Two of the key mental skills that can be practiced as a complement to your physical training. Your ability to use affirmations and visualization (imagery) will improve with practice as in other mental techniques and you will learn which particular sayings and routines work best for you. Strong mental abilities give you another tool to improve your confidence, monitor body signals, overcome tough patches in races and decrease anxiety prior to a race.

Benefits of visualization

Visualization is the process of imagining a future event as occurring in the present. You remain in control of the action, in effect being the "director" of the movie as it plays out in your mind. One key is to imagine the action as you would see, smell, taste, hear and feel it from inside yourself, and not from the point of view of a spectator or a bird flying overhead. Visualization should be practiced on a regular basis during the training period, including in the day or two prior to each long training run. Start with a few minutes of visualization at first and work your way up to visualizing the entire race about two or three weeks before the actual run. Your ability to relax and imagine powerfully will improve as you practice.

Visualization provides a number of benefits to a runner. Confidence can be improved in the last weeks before a race as you get a better sense of what is likely to occur during the event through your visualizations. In effect, you have already run the race a few times - the "pressure" to perform is off and the what-ifs are answered. Visualization can also help you work out (in concert with using affirmations) where to put your focus during the race. Distractions will fade and you will become better at monitoring signals from your body such as breathing rate, heartbeat, and leg fatigue. As you imagine various portions of a race, you are training neurons which control your muscles. The ingrained neurons will be able to control your body with better precision and good form during the actual race. Using imagery is also a way to deal with the unexpected during a race. You will know ahead of time what you will do if confronted with a bad stomach, blisters, a lost drop bag, a hot day, etcetera and how to react in a calm, positive manner. Staying on an even keel helps keep these issues from spiraling out of control and either slowing your running pace significantly or leading you to drop out of the race.

Relaxation and breathing

Tension in muscles hinders running form and efficiency and causes you to use extra energy to fuel antagonistic muscle groups (those not used in running). Aim to keep muscles in the neck, face, shoulders and hands limp and relaxed as you run. Use progressive relaxation routines before training runs and races to work out tension and enter a relaxed state. In these routines, you tense particular muscle groups one at a time for 15 to 30 seconds and then release them, working from head to foot or doing the extremities first and then trunk muscles. Start first with a minute or two of deep belly breathing prior to any progressive relaxation routine to quiet your mind and fully oxygenate your body. Continue breathing deeply as you tense and then release each muscle group. Relaxation exercises should also be completed prior to any visualization routines. You need to be in a positive, relaxed frame of mind before starting imagery work. Choose a quiet area of your home and do five or ten minutes of belly breathing combined with shoulder shrugs and maybe some short affirmations. You can also use relaxation routines and deep breathing in the last day or two before a race, for a few minutes before you go to sleep, to reduce anxiety and help you get into a deep sleep.

 

Next time, 'how to make visualization and affirmation real'. 

 

 

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.

 

 

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.

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.