IN THIS ISSUE
WILL I LOSE FITNESS
KENT ISLAND CHALLENGE SERIES
WORKOUTS
CONFESSIONS OF A NON-RUNNER THINKING AND AFFIRMATION
BRIDGE RUN 10K SIGN UP
Routes and Photos

UP COMING EVENTS

   





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
                                  


WILL I LOSE FITNESS?
RonandBeau

 

 

It would only seem fair that if it took three years to build fitness it would also take three years to lose it all. But that is unfortunately not the case.

Here is what the research says:

A study by Coyle et al., looked at seven-endurance trained athletes who stopped training. Measurements were taken at 12, 21, 56 and 84 days after regular physical activity had stopped. Maximal oxygen uptake(V02 max) declined 7% during the first 21 days of inactivity. The good news is that the drop stabilized at 16% below the initial trained levels. Even better news is that after 84 days of inactivity the previously trained individuals sustained higher V02 max when compared to completely sedentary individuals. To summarize, the study by Coyle and his colleagues determined that a trained individual starts losing "fitness" significantly as early as 12 days after cessation of training. However, the decrease of fitness plateaus and at two months of inactivity a previously trained individual still maintains a higher V02 max level when compared to someone who has never been active consistently.

Another interesting study was conducted by Pallares et al. The authors compared blood levels of two groups of elite kayakers who either reduced their training or ceased they training completely. V02 max significantly decreased with both groups - not surprisingly, but the V02max for the group who reducedtraining decreased by 4.8% whereas the V02 max values for the group who terminated training completely dropped by 10.1% 

The main changes that the body goes through with cessation of training consist of, but are not limited to, changes in the skeletal muscle such as reduction in capillary density, oxidative capacity, mean fiber cross sectional area etc. Therefore to maintain some level of aerobic/anaerobic capacity, the training during the active recovery needs to target the aforementioned physiological factors so that the return to the previous level of activity is faster and less risky in terms of sustaining an injury.

Pallares et al., also wrote about alternatives to complete termination of training and mention that a single high intensity 35 minute weekly session could maintain V02 max levels, however, the endurance capacity(ability to carry an effort at 75% of V02 max) decreased by 20% with that same type of training. Their recommendation to maintain as much fitness as possible, but still get the much-needed psychological and physiological rest would be one resistance and two endurance-training sessions per week at moderate intensity (endurance meaning 40-60 minutes). I would add to that the resistance training should consist of power lifting and pure strength work at high weight, low repetitions, multi-joint exercises (after a good stability base has been established) and that the endurance sessions should include at least six 30 sec max efforts with full recoveries in between.

In summary, if you are tired of swim, bike and run workouts look at alternatives such as hiking, kick boxing, rowing and even Cross Fit (if you find a gym with knowledgeable staff). Instead of a rigid schedule, start the week with a notion that you will get three workouts done and do them when it is most convenient for you and your family.

  
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.     

 

 

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Winter/Spring Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #121, 12 APRIL 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 

"I can see that you're getting a lot of advice on your first 50. What you really need is a warning, so here it is: Don't do it! Can't you see what's going on? You read Ron's newsletter for a while, then you post a message asking for advice, then you run with someone from the group, then you run an 50K and - then you're hooked and headed straight for perdition. Perdition is not one of those towns in the Wild West. It's here all around you - on the trails in northern Virginia, in the mountains at Massanutten, trails of Patapsco, Rosaryville, and Susquehana, and even on the fruited plains (wherever they are). Today you can't even imagine the things you will say and do as an ultrarunner one day. You're like a person on a raft ready to fall out and there are sharks waiting for you in a frenzy -and still you keep listening to Bowman.  Well; Enjoy the ride :-)" 

Desires to remain anonymous"

 

 

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

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 member Judith.

 

 THANK YOU to Derek Ammons
 and Terry Brown for their contribution to the Truman Port-A-Pot.

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

 

 

Dr John Jennings has come a long way in his running over the 15 or more years we have known each other.  His chiropractic skills literally got me through some 100 mile runs and IRONMAN triathlons.  He has been working hard in preparation for the BOSTON MARATHON.  He passed this on:

 

 

   Hello Ron   I attribute a lot of my bug for running from you. In last two weekends I have had back to back marathons each time with my personal best. The last weekend was rhe Reston Va marathon
Which I call a run from hell due to the weather. It was43 degrees on the start and by noon temps sunk to 32. It started with a hard rain and then sleeting ice heading you in the face to snow changing into a white out. There were no more than 800 hard core runners.  They were a crazy bunch..   Yes I loved it ! Thank you Ron I this event with rolling hills was a perfect set up for Boston.  John
 

 

 

  
  
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

 

  

CONFESSIONS OF A 'NON-RUNNER'

   

 

 "And something else entered my mind as I grunted through the final miles to finish 4 minutes slower than my PR.   Something between gratitude and epiphany on the realization scale.  I realized that I am out here, most days of every week, pursuing something that does not come naturally or easily to me.  And I have been doing this for 5 years.  Never in my life, before running, did I ever push hard after something that did not rank high on the list of things that come easily to me.  I have always aspired to/excelled at things that I was already good at.  This probably stems from fear, pride, laziness or some perfection compulsion; my priest or therapist would know for sure.  But running isn't like that for me.  It's hard for me.  I struggle.  I suffer.  I get discouraged.  I get mad.  I celebrate, sometimes.  And when I chase after Paige, Katie or any other zippy friend, it's not because I suck, it's because they don't.  I love it the way you love a rivalrous sibling, deep tissue massage, a session with your therapist, or a big fight with someone you love.  It doesn't always feel good in the moment, but ultimately you are a better person for it.

  Think about it and take pride that YOU are "out there", doing it - 

  

 

BENEFITS OF GOING 'SLOW'

I realize this isn't as easy to do as it is to type. And trust me, it's not an easy strategy to coach, either. In the world of high-volume plans, it's so easy to get caught up in more miles and ignore the most important thing in training-you. 

It feels good to train hard and put in lots of miles, but for many it leads us to less than optimal performances and injuries. 

 

  • Going against the grain and training by quality rather than volume. When you do, your body recovers, grows stronger, and achieves things you might not have believed were possible.   
  • All of us have an optimal volume threshold, and when you tune into your body and have the courage to change what isn't working, you'll go places.  
  • Overtraining whips your ass. It doesn't matter how many cute outfits you have, if you run too hard - it will burn you out.  
  • Masters runners can still run personal records, especially when they modify their core regimen to involve less-frequent (but higher-quality) runs during the week and more cross-training.  
  • Easy runs have value, too. The key is to run at a truly easy effort, which happens to vary daily.  
  • Racing by your body is the most effective way to tap into your inner GPS and earn personal records.  
  • Dreams are worth striving for. 

As you begin to lay out your plans for the 2014 season, keep what works, toss out what doesn't, and tune into how your body responds to your program. Sometimes the simplest of changes can make a significant difference down the road.   

As I talk to 'maturing' runners, I encourage them to focus their training based on how their bodies respond and handle the stress. In many cases, this means running fewer days per week. I also use this strategy for younger runners who are more prone to injury and burnout. We're all different - heard that before?

Never be afraid to run against the grain, ease back on mileage and intensity, and try new ways to prepare. Some runners perform their best on 3-4 days of running with cross-training mixed in, while others do better with more running days and split daily workouts. 

 

The real magic happens when you figure out your personal running recipe.

 
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.

 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003