IN THIS ISSUE
ULTRAMARATHONERS GETTING YOUNGER-FASTER ASTHMA
MIND OVER MATTER TO GET STRONGER
Routes and Photos
2014 MOORE'S MARINES TRAINING SCHEDULE
RUNNING IN COLD CAN BE BENEFICIAL
WORKOUTS

UP COMING EVENTS

   



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

DETAILS HERE

KENT ISLAND 
CHALLENGE SERIES
NO CHARGE
DETAILS/REGISTER here

CONGRATULATIONS to everyone who participated in the first KENT ISLAND CHALLENGE SERIES!!  The results from all participating races are being tabulated and will be announced soon.  STAY TUNED.

 ULTRAMARATHONERS GETTING YOUNGER-FASTER

ASTHMA PREVALENT IN ATHLETES               
RonandBeau

  

 
I have not yet heard a soothing voice emanating from the wrist GPS, telling the runners when and where to turn. But it does emit a periodic beep to inform everyone around that the wearer has completed another mile... a GPS mile.at has ever been devised.

  The shortest standard ultramarathon distance, 50 kilometers, is increasingly dominated by younger, faster runners, while much older runners continue to reign supreme at extreme distances such as 1,000 kilometers, according to an analysis of ultras run between 1969 and 2012 published in Springerplus   MORE  

   

ASTHMA  

The Guardian reports that a new study finds that 70 percent of top UK swimmers and third of Team Sky cyclists suffer from some form of asthma, especially exercise-induced asthma.

It's not unknown for elite athletes to have asthma - marathoner Paula Radcliffe and soccer player Paul Scholes are among well-known British examples - but the good news for wheezy children wistfully dreaming of a sporting career is that research is increasingly uncovering just how many asthmatics there are in top-level sport.

In fact, the figures can seem astonishing. John Dickinson from Kent university, a world expert on asthma in sport, who has tested all 33 UK-based swimmers from the British Swimming squad found 70 percent have some form of asthma. A similar test on the cyclists from Team Sky revealed about a third are prone to a wheeze, against a national asthma rate of about 8 to 10 percent.

The picture is, inevitably, a bit more complicated. While a few have so-called classic asthma, the largely allergy-triggered constriction of the bronchial tubes that usually begins in childhood, Dickinson tests for what is known as exercise-induced asthma, or EIA. 

Read MORE

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

 

  Fatigue is voluntary.


  You are an 'experiment of one' 

   

  Mind over matter: Can you think your way to strength?  

 

(Stu Bland found this article in Science Daily.  I am going to try it)

 

Anyone who has worn a cast knows that rebuilding muscle strength once the cast is removed can be difficult. Now researchers at the Ohio Musculoskeletal and Neurological Institute (OMNI) at Ohio University have found that the mind is critical in maintaining muscle strength following a prolonged period of immobilization and that mental imagery may be key in reducing the associated muscle loss.

  

Strength is controlled by a number of factors -- the most studied by far is skeletal muscle. However, the nervous system is also an important, though not fully understood, determinant of strength and weakness. Brian C. Clark and colleagues set out to test how the brain's cortex plays into strength development. They designed an experiment to measure changes in wrist flexor strength in three groups of healthy adults. Twenty-nine subjects wore a rigid cast that extended from just below the elbow past the fingers, effectively immobilizing the hand and wrist, for four weeks. Fifteen subjects who did not wear casts served as the control group.

Of the group with wrist-hand immobilization, half (14) were asked to regularly perform an imagery exercise, imagining they were intensely contracting their wrist for five seconds and then resting for five seconds. They were verbally guided through the imagery exercise with the following instructions: "Begin imagining that you are pushing in as hard as you can with your left wrist, push, push, push...and stop. (Five-second rest.) Start imagining that you are pushing in again as hard as you can, keep pushing, keep pushing...and stop. (Five-second rest.)" This was repeated four times in a row followed by a one-minute break for a total of 13 rounds per session and five sessions per week. The second group performed no imagery exercises.

At the end of the four-week experiment, both groups who wore casts had lost strength in their immobilized limbs when compared to the control group. But the group that performed mental imagery exercises lost 50% less strength than the non-imaginative group (24 percent vs. 45 percent, respectively). The nervous system's ability to fully activate the muscle (called "voluntary activation" or VA) also rebounded more quickly in the imagery group compared to the non-imagery group.

"These findings suggest neurological mechanisms, most likely at the cortical level, contribute significantly to disuse-induced weakness, and that regular activation of the cortical regions via imagery attenuates weakness and VA by maintaining normal levels of inhibition," the research team wrote. "Thus our findings that imagery attenuated the loss of muscle strength provide proof-of-concept for it as a therapeutic intervention for muscle weakness and voluntary neural activation."

The article "The power of the mind: the cortex as a critical determinant of muscle strength/weakness" is published in the Journal of Neurophysiology. It is highlighted as one of this month's "best of the best" as part of the American Physiological Society's APSselect program.

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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.

 
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2014 MOORE'S MARINES TRAINING PROGRAM
If you are looking to do any long 
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distance run - Marathon, 50k, 50 Mile or even longer - YOU NEED A PLAN  Join others with the same goals - even targeting the same race.
2015 Edition coming soon.  Let me know if you are looking for a tailored training schedule.
 
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Fall/Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #159, 10 January 2015
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"All men dream, but not equally. Those who deam by night in the dusty recesses of their minds wake up in the day to find it was vanity: but the dreamers of the day are dangerous men for they may act their dream with open eyes - to make it possible"    

T.E. Lawerence

   BE A DREAMER OF THE DAY

 

TRUMAN START TIME WILL BE 7:00AM
 

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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:
THANKS to DEREK AMMONS for his donation. We have 10 months covered. 

 

  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.
  
------------------------------------------------------------------------------- -  We all knew the moderate temps would continue so we should not be surprised at getting slammed this week.  This coming Saturday is expected to go UP to 30 deg during the day.  That means possibly in the teen's for our START!  If you have not already, break out that extra layer of base and heavier gloves - and maybe a scarf.
Defense Hwy Eagles
 

 

Last year, this past Saturday we went up the road to the Columbia Fatass Trail run.  This low key run is two 16 mile loops with the first three miles of each loop on bike path.  I, like most of the others that went up, was looking at doing one loop - then re-evaluating about going out for the second loop.   After running on single track trail, shifting to asphalt can be uncomfortable so about a mile before finishing the first loop, I do what I normally do - started negotiating with myself.  I was running with Tom Corby and started talking with him about the Pros and Cons of doing the second loop.

Con - Feet were suffering from the asphalt

Pro - I was feeling tired but not too bad-considering.

Con - I did not NEED the additional miles

Pro - It was a terrific day for running in the woods with friends and with full winter coming, I knew there would not be too many more such days.

Well, you guessed it, we went for the second loop - and although the first part was tough and slow, we took our time and ended up pleased with our decision.

 

LESSON - Make your running/athletic decisions based on objective analysis but always bet on yourself - give yourself more credit.  Even if it does not turn out totally positive, you will always know 'nothing ventured, nothing gained': 

 

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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

 

  

RUNNING IN THE COLD CAN
BE BENEFICIAL

Although there is no question that cold weather can be hard on your body in some ways, there is research (as reported in the November/December issue of Running and Fitness) that suggests that winter's cold, rather than simply contributing to illness, can often be good for you. It turns out, depending on several factors, winter weather can play a role in either sickness or health.  This stems from the fact that, in particular, moving your body outdoors in the cold offers several distinct benefits.

 

There are two types of fat in the human body: brown fat and white fat. Brown fat is the heat-producing, calorie-burning fat that babies need to regulate their body temperatures. Most of it disappears with age, but adults retain some brown fat. Dutch researchers reported findings in 2009 that showed that moderately cool temperatures of 61 degrees Fahrenheit activated brown fat in 23 of 24 study volunteers. This is a good thing because brown fat burns calories more efficiently than white fat, and so may help control weight. And so when you get chilled this winter, take some consolation that at least you're firing up those brown fat cells.

The good news from cold research. In fact, the use of cold temperatures for medical purposes is taken quite seriously in certain parts of the world. Several years ago, Finnish researchers reported the results of a study of 10 women who, for three months, took cold-water plunges (20 seconds in water just above freezing) and also submitted to whole-body cryotherapy sessions. Whole-body cryotherapy was developed in Japan to treat pain and inflammation from rheumatoid arthritis and other conditions. With cryotherapy, patients spend one to three minutes in a room cooled to a shocking -166 degrees Fahrenheit. Blood tests taken during the study showed a two- to threefold jump in norepinephrine levels minutes after cold exposure. Norepinephrine is a chemical in the nervous system that performs many functions, including a likely role in pain suppression. This is promising news for the effectiveness of cold therapy to treat certain types of pain.

Additionally, it's widely thought that cold temperatures perform a public health service by killing off disease-carrying insects and microorganisms. A lesser known but very real worry about climate change is that rising temperatures will cause winter to lose much of its pestilence-fighting ability, but clearly the sometimes bitter winter weather has its upside.

The not-so-good news. Still, also in 2009, French researchers found that the increase in systolic blood pressure that occurs during the winter was especially pronounced in people ages 80 and older (none of us, yet). Numerous studies have shown that death rates peak at this time of year. Blood pressure increases during the winter regardless of age, and by some estimates 70 percent of the wintertime increase in the death rate can be traced back to heart attacks, strokes, and other cardiovascular causes of death.

So the lesson learned is embrace the cold - but keep moving.
  

 

 

This Weeks WORKOUTS 

 

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

 

-   START 6:00pm   

  
   Maintaining track, or any speed work, after you have completed your goal race - and over the winter; is extremely tough.  It is also probably the single most important thing you can do to improve - endurance or speed. Make an effort to MAKE A PLAN and GET SOMEONE TO PARTNER WITH.

Keep it simple.  4x 800's mixed with 3 x 1 Mile repeats every couple of weeks.  Be sure to work hard to stay consistent and steady. Always do 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  

 

 When you are ready to get back on the roads for some longer runs - don't overdo it.  10 Miles is a good maintenance distance.  Once a month or so, throw in a 16 Mile run - just to avoid getting in rut.


 

Always 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.     

  

  

 

 Stay Healthy;   

Ron

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