IN THIS ISSUE
IT PAYS TO PLAN AHEAD
WORKOUTS
KENT ISLAND CHALLENGE SERIES
2014 MOORE'S MARINES TRAINING SCHEDULE
Routes and Photos
BRIDGE RUN 10K SIGN UP
TRANS ROCKIES ENTRY
RAGNAR RELAY - RACE REPORT
RINSE - SPIT OUT YOUR SPORTS DRINK
SHOULD YOU WORRY ABOUT CARDIAC ARREST WHILE RUNNING?

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
                            

IT PAYS TO PLAN AHEAD
RonandBeau

 

The runs these past few weeks have been tough.   In past years, it rained hard during this weeks run. That is why you should ALWAYS look at the conditions before and after a run.  Before the run,  so you know what to expect and how to prepare.  For example, knowing it would be cooler with less sweating and more potential for chaffing, you should  lube'ed up more with Body Glide.   Some of our Support Stop Captains  put Vaseline at their stops for those who forget to lube up or still get chaffing.  Running long distance with chaffing that  gets raw and bloody is not comfortable, no matter what kind of condition you are in.  Warmer temperatures are coming.  PLAN AHEAD.

 
 A lot of you are experiencing some nagging and persistent aches and pains, and some more acute injury (meaning it is restricting your running).  My hard earned advice is to TAKE CARE OF IT NOW.  At this point, it is not just going to go away and you are not going be able "run through it" for very long.   A few days, even a week, of recovery (ie NOT running) is NOT going to hurt your fitness or your training.  You are all far enough along that you can 'catch up' if necessary.  You don't want to jeopardize your marathon just to 'keep up' with the group or some schedule.
 
This coming Saturday is  our first 14 miler.   It looks like it could be another HHH morning even if  we will be STARTING AT 6:30am. to beat the heat some. 
 
  Now is a good time to affirm the benefits of exercise: When you're tentative about your motivation to get out the door for a run, it often helps to read (possibly out loud) the following list of benefits you receive after running:

-Your attitude is better after every run.

- Stress is released, often completely dissolved.

-Natural body chemicals called endorphins relax the body, reducing or eliminating muscle aches and pains.

-Your spirit is engaged, leaving you with feelings of accomplishment, confidence and strength.

- Body and mind are connected, giving you the confidence that comes with being a more "complete" person.

-Your right brain is engaged, energizing your creative and imaginative resources.

-You're learning connections to hidden inner resources that kick in whenever you're under stress. 
 
 You all are doing great! I know it's easy to fall into the "comparison trap" and get depressed when you see your running partners progressing a little faster than you. You may find yourself pressing a little harder to keep up.    Be strong, Grasshopper. Resist the urge to press harder than you should.    Learn  where your fine line between gradually increasing  your stress (pace) tolerance and pressing too hard to 'keep up'.    I've seen greater improvement in some of you who's pace does not keep you at the head of the pack than some who are often the first ones to finish the run - it's ALL RELATIVE.    You are an experiment of one.   

 

  You are an 'experiment of one' :-)

 

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track Session

-   START 6:00pm   
 

  
 Up to 1 Mile Warm Up, then 5 x 400 + 4 x 100 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 first 14 Mile run (we are a week ahead of schedule-for now) so go out easy and stay steady the whole distance .  This week will go out to the 7 Mile Mark, just prior to the Staples intersection.  Next week we will 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

 

 

 

 

  
 
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.
 
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.

 

 

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
 
OUR SPONSORS
 
bluepoint cat



Spring/Summer Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #131, 21 June 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"A person who aims at nothing is sure to hit it." You have undertaken a challenging task, you owe to yourself to prepare the best you can for YOUR race. 

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

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. 

 

John Gagnon sent the following question that might help others: 

"Hey Ron,  training is going excellent.  I have been very consistent and have not missed workouts, and it is paying great dividends.  I am no longer dreading hills and consider them just another part of the run, no harder or easier.  Did the Chesterfield loop + all of Pinedale on Sat
I have made some stubby pencil changes on the training plan based on the Oct 5 marathon date.  Maybe on Sat you can  take a look at them.

My goal is 4:30 for the Wineglass (Around 10:20 splits-  at this point a stretch but I want to try). Had a question about the tempo run workout.   For instance on a 5 mile tempo run,   how much faster than marathon pace would you do it?  I think it says 9 minute pace on the sheet but I wondered if it was relative to the goal pace.   

 

John - 'Stubby pencil' changes to the schedule are fine - make it YOUR's; especially as we get closer to the various race dates. As for Tempo runs, they are similar to Fartleks - speed up for a set distance or time over the run.  Tempo runs are intended to set your 'muscle memory' comfort level at a slightly higher intensity (pace) than your planned pace - so - for a 4:30 marathon, use a 10 to 9:30 min/mile pace for sections of the run; e.g. for a 6 mile tempo run - warm up for a mile at 10:30 m/mi, then 3 miles at 10 m/mi, 1 mile at 9:30 m/mi, then cool down last mile at 11:00 m/mi.   Have fun with the varying the splits from run to run. That will make it go quicker and avoid getting into a rut.

 

I will not be out on Truman this weekend.  I will be in England for the Two day/69 mile WALL RUN along with Kathleen Madden, Tom & Paula Corby, and Barb Hamilton. Send us positive thoughts :-)

 

 LOOKING FOR VOLUNTEERS FOR ROSARYVILLE TRAIL RUNS ON SUNDAY 20 JULY

 

 

   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

 

  

RAGNAR RELAY RACE REPORT

Terry Brown took a break in the training plan to do the RAGNAR RELAY in WVa. this past weekend.   You will enjoy her 'adventure' :-)

 

"I just returned from another rainy Ragnar relay. It was raining the whole ride up. One van of runners our team was stuck in about an hour closure on Rt. 40 due to storm. We arrived around 6:00 pm and set up camp. It rained for a couple hours overnight, but was nice and sunny Friday morning. My first leg of the race was a beautiful 3.5 mile run through the woods, on mostly dry paths. My only complaint was the humidity.

A few hours later a torrential downpour, flash flooding, thunder and lightning hit. The wind was so strong at times that three of us could just barely hold down our canopy.  While trying to protect out food and keep the canopy from flying, I could see the wind trying to pick up my tent, which I believe it would have done had it not been loaded down with air mattresses and shoes. Meanwhile, our current runner was caught in the rain. She didn't feel the strong winds under the canopy of the trees, but the paths were flooded, sometimes about a foot deep. Due to lightning, when each team's runner came in, the team was delayed an hour and the next runner's leg was skipped. Due to more lightning, the race ended up being delayed for 2 hours and 2 people's legs were skipped.

When the race resumed, much of the paths were quite mucky. The mud was quite deep in places and there were massive puddles were in other places.   I started the second leg, 4.6 miles, around 11:30 pm. It wasn't raining, but it was dark and a bit foggy.   It was quite slippery and I am quite surprised that I didn't fall, although I came close many, many times.   I have to admit that I took my time on this leg, mostly for fear of falling, and many people passed me.     I also have to admit that I did not enjoy this leg at all and felt like quitting.

When I went to bed I could see the full moon.   I got a few hours of sleep in, but it was by no means a sound sleep. A bit more rain, neighbors in nearby tents, leg cramps, and shivering contributed to a restless night.  Again, I felt like quitting.

By the next morning, the sun was shining. Hallelujah!   Our team was a few hours behind schedule. We found out that the race organizers were allowing teams to double up because so many teams were so far behind schedule and were in risk of not finishing on time. I got to run my 3rd leg, 6.7 miles, with another person from our team.   By the time we started, the path was mostly packed down again. Although the ground was still wet, there was more traction and I felt a lot safer. The scenery was beautiful. We ran through ferns up to my shoulder. A long stretch of it was through an area of reforestation, with rows and rows of tall trees.  Around the 6th mile, we merged with the trail of the 2nd leg, where it was again mucky and rocky. I am not sure which was more beautiful, the woods or the "One mile to go" sign. The last mile seemed long, but the closer I got to the village the better I felt!

Just before our last runners were crossing the bridge to the finish line, the rest of our teamed joined them so we all finished together. What a feeling!   That day everyone was skeptical about whether or not we would do this again. By today, most are already saying "Absolutely!" We are also planning on running the Cumberland to DC Ragnar relay this September.  

A final note: I think I am in the process of my first running related toenail loss! 

 
Rinse, Spit Out Your Sports Drink
 

 

We all know how the carbohydrate content in sports drinks benefits running performance. Those carbs are quickly absorbed through your intestine and into your bloodstream, which then carries them to your working muscles to be used as an extra fuel source. Very simple.

 

 

Except it's not so simple. A sequence of studies a few years ago led by Asker Jeukendrup at the University of Birmingham, England, threatens to radically transform our understanding of how sports drinks work. In these studies, Jeukendrup has shown that simply rinsing the mouth with and spitting out a sports drinks enhances running performance as much as actually swallowing it.

In a summary of this research published in Current Opinion in Clinical Nutrition and Metabolic Care, Jeukendrup writes, "This would suggest that the beneficial effects of carbohydrate feeding during exercise are not confined to its conventional metabolic advantage but may also serve as a positive afferent signal capable of modifying motor output."

More specifically, it appears that the human tongue contains specialized carbohydrate receptors that communicate directly with the brain in ways that reduce perceived effort during exercise. And since, as the work of Samuele Marcora shows, the limits of endurance performance are defined by the maximum tolerable effort, the reduction in perceived effort caused by the presence of carbohydrate on the tongue allows the runner to run faster before reaching that threshold.

RELATED: The Real Story On Sugar In Sports Drinks

This discovery is good news for runners who struggle to keep fluids down during longer races, as it allows them to enjoy some of the performance benefits of using a sports drink without even bothering to try to keep it down.

I say "some of the benefits" because it is unlikely that carbohydrate mouth rinsing will prove to be a complete substitute for sports drink consumption during longer races, for two reasons. First, in longer races, actual glycogen (or muscle/liver carbohydrate) depletion can limit performance. I doubt that carbohydrate mouth rinsing can completely counteract simply running out of gas. While Jeukendrup's studies seem to demonstrate that sports drinks do not allow runners to run faster over moderate distance by metabolic means, but instead by neurological means, I suspect that it is primarily through metabolic means (specifically, by actually supplying fuel to the muscles) that sports drinks enable runners to go farther at any given pace.

Second, dehydration also may limit performance in longer races, and carbohydrate mouth rinsing does not hydrate.

But these are only speculations. I would be very interested to see how carbohydrate mouth rinsing compared against sports drink consumption in affecting performance in a full marathon. Any volunteers?


Read more 

 

Should You Worry About Cardiac Arrest While Running
 
Over the course of a month in spring 2014, at least six runners-a 20-year-old in Boulder, a 23-year old in Pittsburgh, a 38-year-old in Maryland, a pair of 30-somethings in Raleigh, a 31-year-old in Brooklyn-have died of cardiac arrest in half marathons around the country. While this stat is staggering, is it indicative of an increasing and terrifying trend among runners? Dr. Kevin Campbell, a cardiologist in Raleigh, North Carolina, who specializes in heart rhythm disorders, responded for a Active.com article. 

 

Cardiac Arrest: On the Rise?

Are cardiac arrest events becoming more common among runners? While the latest deaths are certainly unsettling, a study in the New England Journal of Medicine shows that marathons and half marathons are associated with a low overall risk of cardiac arrest and sudden death. In fact, among the 19.9 million marathon and half marathon participants in the U.S. from 2000 through 2010, 59 people suffered from cardiac arrest. That equates to about one event for every 184,000 runners.

More: Matters of the Heart: Risking it all for the Marathon

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However, when coupled with the increase of runners joining these races-the number of half marathon finishers in the U.S. quadrupled from 2000 to 2013, according to Running USA, the incident rate is on the rise, particularly among men.

"I think that we are seeing more events for two reasons," says Campbell. "Simply because more people are participating in running events and more people are taking on events that they may not be prepared for."

Campbell continues that because events like half marathons are becoming more mainstream, the feat is no longer reserved for highly trained athletes.

More: Your Full-Proof Guide to Half Marathon Training

"There are some people who are not up to the task and are at risk," he says. "It may also be a matter of undetected heart disease, the stress of the distance, and the stress of the heat, weather conditions, terrain and distance taken all together." 

 

 READ MORE

 

 

 Stay Healthy;   

Ron

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