IN THIS ISSUE
NOW WHAT? READ AGAIN
WORKOUTS
KENT ISLAND CHALLENGE SERIES
BRIDGE RUN 10K SIGN UP
JUMMPSTART YOUR RECOVERY
2014 MOORE'S MARINES TRAINING SCHEDULE
Routes and Photos

UP COMING EVENTS

   



Sat 8 Nov
RUN$$WELL 5k
Denton, Md

Sat 15 Nov
Howard County Autism 5k
Centenial Lake, Md

Sat 22 Nov
SPAN TURKEY TROT 5k
Kinder Park

Wed 26 Nov
AACC TURKEY TROT
AACCollege

Thur 27 Nov
STRUT STUFF TURKEY TROT 5K
Prince Frederick, Md

Sat 6 Dec
REINDEER RUN 5k
Edgewater, Md


The KENT ISLAND RUNNING GROUP now has our own website; check it out

DETAILS HERE

KENT ISLAND 
CHALLENGE SERIES
NO CHARGE
dETAILS/REGISTER here
                           


NOW WHAT?
FOR OUR MCM and NYC
MARATHONERS 
                               
RonandBeau

  

 

It is important to pay attention to your post race recovery. 

Drink extra water for the next two days while your body re-hydrates.  Take a Succeed tablet a couple of times and/or use extra salt on your meals.  Use Advil for the sore/stiff muscles and do some light stretching. Get a massage, if you can, but don't expect it to take away all of the soreness. You did a lot of deep damage to your muscles. DO NOT run until Wednesday at the earliest!  No problem if you don't run for the entire week.  Just do some walking, swimming, or easy biking to get the blood flowing.  If you decide to run a race in the next couple of weeks; do so with ZERO expectations for time, or better yet, volunteer.
- If you have not yet, send me an email with your time with a note on how it went for you, and any anecdotes or observations you had.  I will collate them and send them to everyone as a way of sharing our experiences since it is/was impossible for everyone to hook up after the race.


- Do not be surprised if you put on a few pounds over the next few days. Your body is sucking up all the fluid and nutrients it can to help repair the abuse you put it through.  Don't pig out too much after some initial celebrating and any extra pounds will come off over the next couple of weeks.
- You may also feel some slight depression as the "now what" sets in. That's very natural after such a significant accomplishment.  Just keep those positive thoughts working for you, rest on your laurels for a while, then start looking for new goals.

 

POST MARATHON PARTY
- I hope everyone considers coming to Willie and Laura Gumula's on 16 November to celebrate your accomplishments.  

 

- WAS I RIGHT?  PAIN IS TEMPORARY  (but maybe for a couple of days)  :-)
- Some of you have indicated you want to do another marathon, or keep the fitness you have worked so hard for, and want to know how to best go about it. (the fish-hook is SET; the FIRE is Lite :-)  )
 -First RECOVER; heal any lingering injuries. IF you think you feel ready to go - go for 10 miles this weekend.  My guess (after a lot years living it) is that you will feel more tired than you expected.  Take some more time off, with shorter, easier runs, bike, swim (no breast stroke, or butterfly), or walk.
 -During this Recovery period, think about what you want to do. Set GOALS. You should not pick a marathon any earlier than the Spring, like our B&A in March, or George Washington's Birthday Marathon in Frederick, or Shamrock Marathon in Va Beach. Destination races are great fun. Just ask the group that went to Steamtown. A Fall marathon would be more sensible. Choose MCM again or a different one. If you run too soon, you may be able to do it but eventually you WILL get injured.
 -Once you decide on a specific marathon or just the timeframe; take our schedule and count backward to find the date you should start your concentrated training.
 -Until then, try to keep the same elements in your routine: 3/4 days per week, one up-tempo (a little faster, even track work), one hills, and one slightly longer weekday run, then your long run on the weekend.  The long run should be at least 10 miles but, occasionally bounce up to 14 miles.  Now you know why we use Truman Park N Ride year around.
 -Don't be too focused on getting faster. What you are doing is building on the running BASE you have built over the past 5 months. As you get stronger, the up-tempo runs will slowly get quicker.  Purists say that to train for a marathon properly it should take a minimum of two years.
 -Try new routes, hook up with new running partners once in a while. Try a trail run for a great way to socialize, see some terrific scenery, and get a good workout in. 

 

"Only those who test the distance will know how far they can go."  

 

 Fatigue is voluntary.


  You are an 'experiment of one' 

 

 

ULTRA RUNNER SURVEY
 
A friend from the VHTRC daughter is doing a survey of ultra runners for her class.  She is looking at the correlation of birth sequence to participation in ultra events.  Very interesting.  Please help her out.

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.

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track is back on 'track'.

 

-   START 6:00pm   

  
   Repeat - Warm Up to 1 Mile Warm Up, then repeat last week with 2 x 800, all at 80%, do not go harder, even if you feel you can.  This will 'set in' muscle memory for your pace - making your marathon pace feel comfortable.  Work hard to stay consistent and steady. Then 1 Mile EASY 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 

for another couple of weeks then back to 7am  

 

  Run no more than 10 miles - easy.   

The most important thing is to

RELAX.  Evaluate any nics and dings that you need to watch. 

 

Concentrate on staying relaxed, 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:

x1.            Get Pumped for Pets 5K/10K - March 9th

x2.            Al's Run 5 miles - March 29th

x3.            Kent Island Full and Half Metric Marathon-        April 13th

x4.            Connor'sMiles 5K/10K/10M - May 10th

x5.            Rosaryville 10K/10M/25K/50K - July 20th

x6.            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 #150, 8 November 2014
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"The difference between  

the mile and the marathon

is the difference between

burning your fingers with a match

and being roasted slowly

over hot coals."  

Hal Higdon


TRUMAN START TIME WILL BE 7:00AM

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

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.

 

*********************************************************  

Welcome to Mark Hamilton to our group!

 

**************************************************************** 

 
 THANKS to Rae Jean Goodman, Jaimie Brown, Tom Corby and Paula Lyons for their donation to the Port A Pot. We now have FIVE months covered. 
 

NOTE:

For over four years we have been enjoying a significant discount from $109 to $50 for our Port A Pot.  However, the vendor is undergoing price increases across all their products and that will be affecting us.  Starting next month our rate will be $90 per month.  While this is still a $30 discount, it is  a significant increase.  Historically, I have covered six to eight months, with donations from the group covering the remainder.  I will continue to cover what I can but will not to the same extent.

  IF WE WANT TO CONTINUE HAVING THE PORT-A-POT, THERE WILL HAVE TO BE MORE CONTRIBUTIONS FROM THE GROUP. 
 
One months donation for 12 of our runners is not much to ask for the convenience we all enjoy.  Please do your part.

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

NOTE- BAY BRIDGE entries AVAILABLE - see below.

 

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

 

 

-MORE CONGRATULATIONS to all of our group finishing a challenging NEW YORK MARATHON under very windy condtions!!  

Here are some I know were there. Let us hear your race report -and- let me know if I missed you.   You deserve to be recognized!!

Tom Corby

Jaime Brown

Jen Borneman

Lara Mish

Gloria Mullervy

 

LET'S HEAR THOSE RACE REPORTS :-) 

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***ANNOUNCEMENT*******

Willie and Laura Gumula have offered to host our Annual Marathon Party.  It will be a potluck on Sunday 16 November at 4pm.  The address is 564 Pinedale DR Annapolis MD 21401; about the 1/2 mile point on Pinedale.

-----SPOUSES WELCOME-------

Please RSVP to me and Willie at willieandlaurag@yahoo.com

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

      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

 

  

BRIDGE RUN 10K

IS THIS SUNDAY!

I am in charge of the WHEELCHAIR DIVISION and need a few more volunteers to assist getting the wheelchair participants on and off their bus so they can be transported to the START.  If you can help - CONTACT ME.

 

 

 DCPS 5k has additional entries. Just go to the registration HERE and sign-up for the race. Then email the race organizers that you are interested in getting one of the 25 spots by 1 NOV. Details for packet pick up will be coordinated with Fleet Feet

 

Individuals interested in volunteering can sign up by following this link - http://bridgerace.com/volunteers.php. Volunteers - or race crew  as we call them - will all get a cool Race Crew t-shirt and be treated to meals while helping out. There are several awesome jobs from helping at the expo and kids run to supporting the runners at the start and finish areas. We've got  a fairly large contingent of runners who are volunteering on Friday and Saturday at the expo to get in on some of the larger activities of the race/event - tons of fun stuff to do in addition to running you know.

 

  

 Click here to add your name.

 

 


JUMPSTART YOUR RECOVERY
YOU NEED TO READ THIS AGAIN

Tim Gorichanaz give some great advice in aAn article in the October ULTRARUNNER magazine.  He states there's no shortage of products that promise to accelerate recovery. Sure, they might work, but first you have to buy them, which means (a) spending money and (b) either going all the way to the store or waiting days for your order to arrive. But did you know there are plenty of strategies to speed up and improve recovery that are absolutely free and don't require any equipment? That's right, you can ease up that stiffness and heal that Achilles without a motorized foam roller. My three favorite tips are: elevation, sunlight and fasting.

Elevation

Here's one that almost everyone knows, but surprisingly few implement. You probably learned the acronym RICE in elementary school: Rest, Ice, Compression, Elevation. The last one is especially important for runners, since spending long periods of time on our feet encourages blood to stagnate down there. Blood circulation is vital to recovery because it carries away the waste from our exhausted or injured muscles - elevating your feet after a long or hard run is a quick way to encourage your blood to flow.

After your next long run or race, spend 10 to 20 minutes with your feet up in the air. Try lying down with your legs up against a wall, as vertical as possible. It's a comfortable way to get in some quality elevation.

Sunlight

You've probably heard about how we need to be getting more vitamin D, and that goes doubly for athletes. Having sufficient vitamin D has been shown to increase the rate of muscular recovery after intense exercise.

One way we get vitamin D is through sun exposure. Fortunately for ultrarunners, we spend a lot of time outside, so we're already ahead of the general population. But if you're injured and not running, you may have to remind yourself to get some sun.

But do it smartly: First, it's important to understand that the sun releases two kinds of ultraviolet light: A and B. The UVA rays are the ones that have been linked to melanoma, and they inhibit vitamin D production. UVB rays, on the other hand, stimulate vitamin D production in the body. That's right: UV gets a bad rap, but in moderation it's actually vital to your health. Next, remember that there's more UVB in the morning sun and more UVA in the evening sun - at midday there's an even mix. If you're relying on a big window to get your sunlight, be careful: windows allow the harmful UVA rays to pass through, but block the good UVB rays.

So what should you do? To get the vitamin D and psychological benefits of sunlight, spend about 10 minutes outside in the midday sun. Don't use any sunscreen or sunglasses; they block the UVB rays you're trying to absorb, and you don't have to worry about sunburn if you're only going to be outside for a short time.

But can't you just take a supplement? That's surely an option (granted, it's not free like sunshine!), but be careful: supplementing with isolated vitamins can lead to dangerous imbalances. If you go this route, be sure to find a supplement that has both vitamins D and K2.

Fasting

This may seem counterintuitive. We're constantly told that we need to keep eating to "keep our energy up," and most sports advice tells us to eat, eat, eat in order to recover properly. Feeding certainly has its place - after all, if you go too long without food, you'll die - but in our midnightsnack society, we've forgotten that fasting can be hugely beneficial and strategically employed.

The body has two main internal modes: building up and breaking down. When you're eating, and for up to five hours after you take your last bite, your body is focused on digestion - breaking down your food and transporting it throughout the body. It's only after you've stopped eating that your body has a chance to rebuild - to take all those materials you've eaten and put them to use. But if you never stop eating (e.g., if you snack often), your body never has a chance to do this.

Fasting triggers a process called autophagy, which means "self-eating." It sounds gruesome, but it's vital to survival. Over time, cells accumulate damage. Think of it like a house: even if you're not under siege, you'll have to fix the plumbing and redo the siding every once in awhile. Through autophagy, the busted parts of your cells are disassembled and either thrown away or recycled, leaving room for fresh new parts (that you ingested earlier) to be installed. And not only is autophagy important for injury repair, it's also vital for optimal brain function, muscle growth and fat loss.

And it's amazingly effective. In fact, one study recently showed that in a 72-hour fast, the body's entire immune system is regenerated.

So how do you do it? There are a million ways to do it, but here's a sample protocol that's been effective for me: After a big race, wait until you're hungry and then eat until you're full (perhaps unfortunately, food quality does matter... so try to limit the Ho-Hos). Then, by 6 or 8 p.m., stop eating, and don't eat again until noon the next day.

Tim Gorichanaz is an ultrarunner and wellness advocate. A copyeditor for BeMore Magazine, he also created Get Back Up, an anti-inflammatory, whole-herb supplement designed to improve recovery in endurance athletes.

"
 

 

 
"Only those who test the distance will know how far they can go."  

 

 Fatigue is voluntary.

 
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.
 
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