IN THIS ISSUE
FIVE QUESTIONS ON TRAIL RACE APPAREL
WORKOUTS
KENT ISLAND CHALLENGE SERIES
BEER IS GOOD FOR RUNNERS
DETERMINE YOUR SWEAT RATE
2014 MOORE'S MARINES TRAINING SCHEDULE
THE NEW RULES FOR PROTEIN
TRANS ROCKIES ENTRY
Routes and Photos
BRIDGE RUN 10K SIGN UP

UP COMING EVENTS

   



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

Sat 6 Sep
FARMING FOR HUNGER 5K
Prince Frederick, Md

Sat 20 Sep
RUN FOR LIFE 5K
Crownsville, Md

Sat 27 Sep
Glen Burnie Assoc 5k
Glen Burnie, Md

Sat 27 Sep
RIDGEWAY E.S 5K
Millersville, Md

Sun 28 Sep
ANNAPOLIS RUN 4 SHELTER 
HALF MARATHON, 5K
Quiet Waters, Md

Sun 28 Sep
TRI 4 THE CHESAPEAKE & DUATHLON
Edgewater, Md

Sun 28 Sep
KELLY T SHIVELY 5K
Kent Island

Sat 4 Oct
Arundel VFD 5k
Crofton, MD

Sun 5 Oct
ADJUST FIRST 5K/10K
Kent Island

Sat 25 Oct
GRACE POINTE 5k
Millersville, Md

Sun 26 Oct
ZOMBIE RUN 5k
La Plata, Md

Sun 2 Nov
RIPLEY RACE 5k
Navy Stadium


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 APPAREL?
RonandBeau

 

 

Q1 - Do you wear minimalist shoes or maximalist shoes (or something in between) and why?

  Wow!  Is the next question "boxers or briefs?" :-)

Tell me if you have heard this before, 'it depends'.

 I have minimalists for shorter, less technical trail runs; Five Fingers.  I NEVER use them on roads or bike trails.  Although I am a fan of the book "Born to Run", but I do think minimalist shoes are only for those willing to put in the time to adapt to them properly.  I really like the feel of the ground they give you; very solid and reassuring.  I don't like the intense stress they put on the calfs, or the time it takes to recover.

At the other end of the spectrum, I have HOKA 1's that I use for longer, moderate to low technical trail runs and road runs.  Initially, I liked the extra cushion on rocks (pointy AT rocks) and frozen mud; but eventually I got a sense of unbalance on rocks, like being on stilts.  I really like them for road runs.  They take much of the pounding stress out of running on asphalt.  My 'go to' shoes are mid-drop, zero-last, nuetral Asics (2050's model), Brooks,  and Under Armour.  I also have some MERRILL's mid-minimalist drop that I really like for mid-long moderate technical runs.  Yes, I keep all those shoes in play.  I keep track of the mileage on each pair to help guage wear and resilency.

 

Q2 - Blisters often make or break a race.  What socks do you recommend for preventing blisters in an ultra?

 

Another 'it depends'.  Sorry.  I do a lot of matching my socks to the shoes I am wearing for any particular run - not color matching, but how they fit.  I do not pay too much attention to brands.  The absolute key to preventing (or at least, minimizing) blisters is - fit. That means socks as well as shoes.  For example, my  Merrill's are a bit snug, so I wear a thinner pair of socks.  My Brooks and HOKA's have a little more forefoot room so thicker socks work. Actually, for longer runs, my preference is a pair of INIJA toe socks with another pair of thin socks over the top.  It really minimizes the friction.  Add a layer of Body Glide or BUTT BUTTER (chamois sauve for bikers) and I very rarely get blisters.  Of course, the calouses built up over 30 years helps.

 

Q3 - Hydration packs come in either bottles or bladders.  What are the benefits and drawbacks of each?

 

    I have probably tried them all.  For years, I did JFK 50 with a 60oz Camelback Waist.  I loved it but it chaffed by lower back, unless I cinched it up so tight I could barely breathe.  I still use it but shifted to a standard shoulder 70 oz Camelback which works great - except when the tube froze solid (corrected when I ran the tube under my shirt and armpit and out the jacket neck).   For shorter runs I use one or two handhelds; Camelback or Ultimate.  Last year I got the mid-size Ultimate two 16 oz bottle (in the front) vest.  I like being able to see how much fluid I have left in each bottle; as opposed to 'feeling' how much water is left in the bladder.  I also like being able to put an electrolyte mix in one bottle and plain water in the other. I do wish it had more and larger pockets.  It worked great for TRANS ROCKIES and I could add a bladder into the pocket on the back if carrying extra fluid was necessary.

  For bottles or bladders, a key element for me is the ease with which I can get fluid through the nipple.  I like the kind you squeeze with mouth and suck, vice the kind you have to pull a detent to open the flow.  I keep pinching my lip with the latter.   I also don't like the handhelds that you have to twist or pull to open.  Simple is always better, especially eight hours into a run or in the dark.

 

Q4 - What do you think is the best all-around pack for trail running?

 

 The one that works for you.  Camelback has a lot of varieties.  Ultimate is coming up with some very practical models designed and tested by some elite trail runners.  My advice is to figure out what is important to you - comfort, lots of pockets, easy fluid flow, etc. - and experiment.

 

Q5 - What is your personal favorite race shirt?

 

Hmmm?  Last year I took all the race shirts I have collected over the years and had blankets, afgans, pillows, and stadium blankets made out of them - 32 in all.  My point is that -everyone of them is my favorite.  This way I can look at them and let the memories flow about that particular race.  However - I put my HAWAII IRONMAN, Angeles Crest 100, Vermont 100 (denim shirt), TRANS ROCKIES 120 Mile/ 6 Day Run and my (first) 1984 JFK 50 shirts at the top. 

 

 

  You are an 'experiment of one' :-)

 

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track Session

-   START 6:00pm   
 

  
 Up to 1 Mile Warm Up, then 4 x 800 at 80%, do not go harder, even if you feel you can.  The idea is for that level of intensity to become easier to handle.  You will go harder- trust me :-) 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 your second 12 Mile run so pick up the pace 30 sec/mile for the last 3 miles .  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 #130, 14 June 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"The fearless are merely fearless. People who act in spite of their fear are truly brave." - working for your first marathon or ultra trail run - is brave."


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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. 

 

We are getting spoiled with the terrific running conditions so far. This past weekend was no exception.  The runs are starting getting out of the 'comfort zone' for most of you.  Even if you are an experienced distance runner, the first time you start your longer runs always takes a little 'getting used to'.  That is why we plan at least two runs at each distance - one to 'get the bodies attention' and the second to establish some muscle memory.  Sort of the bodies way of saying, "Okay, so this is how it's going to be - again".

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

 

   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

 

  

BEER IS GOOD FOR RUNNERS

Stu Bland sent this article that I am sure will be of interest to all you beer drinkers out there.  We can do a 'scientific' test and you can let us know how it works for you :-)  

 

 BEER IS GOOD FOR YOU  


DETERMINE YOUR SWEAT RATE

  

With the increasing temps expected to go even higher, quicker this summer, it is time for everyone to determe their Sweat Rate. 

 

 After the Eeewwwss and Yeccccks; it makes very good sense.   Everyone sweats at a different rate; some soak their shoes and socks and others 'glow', so when you ask 'how much should I drink' and I respond - - wait for it - -  IT DEPENDS, you will know why.  Actually conditions do not play as big a role in sweating as your body makeup does.  That's why some runners don't break a sweat until it's 70 degrees and others are dripping at 50 degrees.  To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 and 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race.  For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes. Remember, as little as 2 percent dehydration will have a negative effect on your race performance.


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 NEW RULES FOR PROTEIN
 

All athletes follow (or at least are aware of) the same nutritional guidelines: drink a protein shake within an hour-at most-after working out. It's the same token of advice we've been hearing for years. But does it still hold true? It may be time for the rules of protein-namely, quality and timing-to be rewritten.

The workout window still stands, but not quite as rigidly as before.

The first two hours after a workout are still the most important, but not just because of protein. "When you exercise, your reserve of protein, carbohydrates, and amino acids are depleted while your hormones-cortisol, testosterone, and growth hormone-spike," says Richard Kreider, director of the Exercise & Sport Nutrition Lab at Texas A&M University. Low nutrient pools and high hormones put your body in the optimal position to synthesize protein and carbs, speeding recovery and encouraging muscle growth, he explains.

But a landmark meta-analysis last year in the Journal of the International Society of Sports Nutrition revealed that the window is influenced more by your pre-workout meal than the workout itself. Researchers found that timing your pre- and post-exercise meals to be within three to four hours of one another was more important to muscle growth and recovery than any post-workout window alone.

"Not only does this support that the window is substantially wider than previously believed, but other research has shown that muscle is sensitized to protein intake for at least around 24 hours post-workout," says study author Brad Schoenfeld, a certified strength and conditioning specialist who directs the Human Performance Lab at CUNY's Lehman College in New York. "This doesn't mean that there is no benefit to ingesting protein sooner, but you will continue to see benefits of consuming protein long after the workout is finished."

Whey has long been held as the gold standard. It releases a higher level of amino acids faster than all other proteins, triggering protein synthesis-which turns on the muscle-building effect, explains Jacob Wilson, a certified strength and conditioning specialist and director of the Human Performance and Sports Nutrition Lab at the University of Tampa.

But other sources are making strong cases for recognition. A new study from University of Texas Medical Branch found that a blend of soy, casein, and whey prolongs the delivery of nutrients after a workout, enhancing muscle recovery and growth better than whey alone can. And a 2013 study in Nutrition Journal found that rice protein was just as effective as whey in trimming fat and increasing lean body mass, muscle mass, strength, and power.

There may be merit to these results-but the research is still in its infancy, whereas the benefits of whey are long-established, amplifies Wilson. As for protein powders themselves, their main advantage over whole food is unarguably one of convenience. Time constraints shouldn't mean you're not going to get proper protein and carbohydrates throughout the day, and shakes offer a solution, offers Kreider.

Except for their isolates, protein powders are, in essence, derived from whole foods, adds David Grotto, a registered dietitian and author of The Best Things You Can Eat. That said, on a diet of shakes, you'll miss out on other nutrients-like fiber and iron-that are found only in whole foods and that might be critically important to the body and even to aiding recovery, he explains. 

The bottom line? The advice for optimal protein quality and timing is, in fact, a mix of old and new thinking. Post-workout protein and daily protein need to be working hand in hand, says Kreider. And, as far as what to eat, stick to a fast-digesting protein shake after a workout and high-quality whole-food proteins-like lean chicken, eggs, Greek yogurt, soy milk-with every meal and, in smaller amounts, with every snack, recommends Grotto.


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
 
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