IN THIS ISSUE
FIVE QUESTIONS ON TRAIL RACE SELECTION
TRANS ROCKIES ENTRY
WORKOUTS
KENT ISLAND CHALLENGE SERIES
200 Mile Run Better Than 100
2014 MOORE'S MARINES TRAINING SCHEDULE
MY NO '1' GOAL FOR EACH OF YOU
Routes and Photos
BRIDGE RUN 10K SIGN UP

UP COMING EVENTS

   



Sat 7 June
Beltsville E.S. 5k
Beltsville MD

Sat 7 June
ArcCCR 5k
Quiet Waters

Sun 15 June
TRUXTON KIDS TRI
Truxton Park

Sun 22 June
ADJUST FIRST 5k, 10k
Kent Island

Sat 12 July
MD SWIM FOR LIFE
Chestertown, MD

19 July
HEMOPHELIA FDN 5k
Quiet Waters

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
                            

FIVE QUESTIONS ON TRAIL RACE NUTRITION?
RonandBeau

 

Here is the next set of questions from Michael.

 

Q1 - How important is dialing in your race-day nutrition for each of the following three distances:  50K, 50 miles, and 100 miles? 

Like a three-legged stool (Nutrition, hydration, fitness (mental and physical) ) all three are critical to stay upright. Getting your nutrition 'right' can mean the difference between a good run and a very unpleasant run, or worse, a DNF.  The magnitude of having a good nutrition plan increases the longer the run.  Your gastrointestinal system will not be the same at 30 miles as it will at 70 and having a plan for adapting to whatever that may be is how you will get through.

However, probably more than training plans and the multitude of shoe choices; each of us truly is an "experiment of one" when it comes to nutrition.  The challenge for each of us is to find our balance between sufficient carbohydrates to fuel the muscles, protein and sugars to keep the process going, electrolytes to get the nutrients from the gut into the blood stream, and fluid to keep the dilution adequate.  To complicate matters even more; the 'right' nutrition plan varies with conditions for the run (hot, cold, humid, wet, dry), our personal condition (under hydrated, over hydrated, low blood sugar going in to the run).

  The answer is what is great about our sport, talk to each other, and experiment on training runs.

 

Q2 - What sports drinks do you use in training and in races?  Do you also drink sodas during races?

During race is the only time I ever drink soda's; but not until later in the run.  You have to be careful to manage the 'sugar high' and the crash that comes later.  The energy boost from the sugar can be outweighed by the crash that follows unless you can keep the high going until the end of the run - not easy if you start too early.  I favor caffeinated soft drinks diluted and/or that have gone flat - easier on the stomach.  Other than that, I have probably tried every Sports Drink that has come along.  Fortunately, I have a pretty durable stomach and can drink just about anything.  Taste is not a factor to me when I am getting dehydrated.  My advice (nothing new here) is to try them all during training runs (not at once, however).  Do your research so you know what the make-up of each drink is and what it's effect on you is.   Find something that contains some (maybe 4%) protein as that is an easy way to get sufficient protein when your stomach starts revolting at solid food.  Diluted Gatorade, Powerade, Hammer Drink are all good.  I like to have Ensure, and V8 Juice available on long runs.

 

Q3 - Are gels enough to get a runner through a race or must runners learn to take in more solid foods for distance?

The short answer is - yes, but most of us just get sick of them after a while.  I like to take a variety of flavors. The rule of thumb for calorie intact while running is 2 cal/lb/hr; which for me comes to about 350cal/hr.  That is about 4 GU packs per hour.  I have to admit, it does not take but about 4 hours to have my limit, especially considering the amount of water it takes to get them all down.

 

Q4 - Are salt tablets necessary?  If so, how many do you take during an ultra and how often?

I ran for decades without taking salt tablets.  Could I have run better had they been around?  Who knows?  The rule of thumb for sodium intake is 4mg Sodium/lb/hour.  For me that is about 740mg/hour or 2 Succeed tabs.  I carry SUCCEED with me for any run longer than an hour, but especially during warm weather.  How many to take is a VERY personal trial and error process.  For me one per hour, two per hour for hot days.  For IRONMAN ARIZONA I took two every 30 to 45 minutes during the bike.  I recommend practicing with different brands (mixtures of sodium, potassium, magnesium, and other minerals) as well as quantities.  Some runners very detrimental reactions to an excess of on mineral over another.  Most long run stomach issues are related to an imbalance of nutrients and minerals.  Practice a lot.

 

Q5 - What is your go-to food for long runs and races?

I like to stay with natural foods as much as possible. Boiled potatoes with salt would have to be my favorite - rolled into small balls for easier stuffing into pockets.  Cliff Bars are also good.  Aid Stations with soups are terrific the longer the run.  I always carry a variety of energy gel brands and flavors; for variety.  Not necessarily 'food' but ENSURE and V8 Juice are good sources for nutrients.

 

 

  You are an 'experiment of one' :-)

 
ENTRY FOR TRANS ROCKIES 3 DAY RUN
A member of our group has an entry for the TRANS ROCKIES 3 DAY RUN August 12- 16.  Tim Acton has a knee injury that will prevent him from doing this terrific run which presents a terrific opportunity for someone.  Tim can be reached at: timacton1@yahoo.com
 

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track Session

-   START 6:00pm   
 

  
 Up to 1 Mile Warm Up, then 4 x 400 at 80%, + 4 x 100, then 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 6:30am 

 

This will be technically your first  12 Mile run.  This week take the Chesterfield Loop again for some hill work, then go up/back on Pinedale Drive.  Jane has water at the top of Pinedale.  I usually like to do this up/back on the way out - rather than have it looming in front the whole way. 

Concentrate on your hydration, nutrition, salt intake.  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.     

 

 

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

 

 

 

 

  
 
OUR SPONSORS
 
bluepoint cat



Spring/Summer Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #129, 7 June 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

-Your biggest challenge over the coming weeks is not someone else. It's the ache in your lungs and the burning in your legs; and the voice inside you that yells "CAN'T" - but you will not listen.  You will just keep pushing; harder.  And then, soon, you will hear the voice start to whisper, "can".  And you will discover that the person you thought you were is no match for the one you really are.

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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. 

 

Another great day for Saturday's run; 56  to 70 degrees, 40% humidity. 

We STARTing at 6:30am this coming Saturday to avoid some of the heat of the morning and take advantage of the earlier sunrise.

   We will also do the Chesterfield Loop plus up/back Pinedale -or- out Rt 450 to 6 MILE and back this Saturday.

 

 You should be settling into the routine of long runs.  Remember, it is important to "get them done" even if that means starting earlier, starting later, doing them a different day or time.  Jane Myers has been running Chesterfield on Sunday's so if you find yourself needing to do a Sunday long run and would like some company let her know.  You can check out the Facebook group "Truman Runner's" for details.

 

 I got a note from Katie Raezer regarding an Entry available for Mohican 100 or 50.  

"My recovery from my attempt at MMT is not going as fast as I hoped.  I have an entry to the Mohican 100 which is June 21st.  It can be transferred to another runner for just $15.  It also is acceptable to change down to 50 mile or marathon distance.  If you are interested, please email me and we can coordinate the transfer.

Hoping someone can enjoy this race, I really wish I could.  :-(

 

Katie Raezer

katie.raezer@gmail.com"

 


 

 

   Here is the link to register for the full year's training:  MOORE'S MARINE's

 

 BEN MOORE MEMORIAL HM and 10k 9 AUG.

 

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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

 

  


YOU HEARD IT HERE FIRST ! 
Going 200-mile distance in ultramarathon may be healthier than stopping at 100

  

When running an ultramarathon, it may be better for your body to go for the 200-mile distance instead 

of selling yourself short and stopping after 100 miles.

Researchers compared runners who completed the 210-mile Tor des Geants and the 103-mile Ultra-Trail du Mont-Blanc, looking at the effects of sleep deprivation and also taking blood and muscle samples to measure inflammation and muscle fatigue. They found out that at the end of the race, the Tor des Geants runners had less muscle fatigues and soreness compared to their counterparts who had run half the distance.

The distance isn't the only challenge when completing the Tor des Geants. You only have 150 hours to complete the course, which includes more than 78,740 feet in elevation changes. Last year's winner finished the course in a little under 76 hours.

Researchers tracked the vital statistics of 25 Tour des Geants runners, who represented the top third of the group. The runners went through a 20-minute series of tests before, during and after the race. Researchers collected data about muscle strain in the knees and foot, and recorded the electrical activity of the muscles through electrical stimulation sensors. Data on the 100-mile runners was gathered from a previous study.

The researchers discovered that the longer distance runners had 30 percent more strength in their lower leg muscles than the people who only completed the 100-mile course.

The reason why the 200-mile runners weren't as fatigued as the 100-mile group may be due to pacing. The Tor des Geants runners averaged 3.4 miles per hour during their course, while the 100-mile runners took a faster 4.5 miles per hour pace. Though the Tor des Geants runners tried to ward off sleep in the beginning, they eventually got up to nine hours of sleep during their whole race in 20 to 30 minute naps. They also spent much more time walking part of the course than their counterparts, which allowed their muscles to relax and recover much more.

"This is fascinating research," ultramarathoner Dean Karnazes told National Geographic. "I have done a good many runs over 200 miles (320 kilometers) and been surprised to find myself feeling surprisingly good the next day--often better than when I have run much shorter races. My support crews have also noticed much better than expected recuperation after really long runs."

The study was published in PLOS One on June 26.

.

"It's good work," exercise physiologist Martin Hoffman of the University of California, Davis, told Science Magazine. "Field studies of this nature are quite challenging, so just pulling off this study is remarkable," he says. "It makes perfect sense that the markers of stress and fatigue would be less affected than in shorter events, since the runners would have been exercising at lower intensity to continue for the longer duration."  CBS New Report

 
2014 MOORE'S MARINES TRAINING PROGRAM
If you are looking to do any long 
Ben Moore logo
distance run - Marathon, 50k, 50 Mile or even longer - YOU NEED A PLAN  Join others with the same goals - even targeting the same race.
 
THE ESSENTIALS OF INCLUDING "PERIODIZATION" INTO YOUR TRAINING
 Anyone who has ever run a race of any distance knows it is very difficult to maintain the same pace throughout the race.  There are too many variables, like hills, to drop below or exceed your 'target' pace.  You learn to average your effort.  The same principle should be applied to your Training Program.  The basics of Periodization are pretty simple:
Base Building - max of 70% MHR but do long, easy workouts of grater than one hour.
Tempo building - start mixing tempo runs/workouts up to 80%/85% MHR for approx 30% of workouts
Race - this is the time period to schedule your goal race.  Start doing some speed, 90%MHR, work for about 10% of your workouts.
Recovery - Arguably the most important phase.  Do easy or Active Rest workouts (easy swimming, biking, walking, etc.) at no greater than 50%MHR - THAT'S CORRECT - 50%. It's also probably the most difficult for us Type A's to do but it is also the time when the greatest overall improvement in fitness is gained.
 The length of each period varies depending on what your goal is; ie for a marathon is different for a 10k, is different for an IRONMAN Triathlon.  Each period is the same length of time.  There is MUCH more to it than what I can put down here so - na, na, na, you have to get with me later or ask for a repeat session :-)
-The Saturday runs are getting longer, the weekday runs are getting longer, the track workouts - hurt.  The nicks and dings (aka aches and pains) of the increased mileage are not going away as quickly - and this #%$&*  Bowman guy is telling me it is only going to get harder!
 

 

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.

 
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.

 

 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003