IN THIS ISSUE
OXIDATION AND YOU
MIND OVER MATTER TO GET STRONGER
Routes and Photos
FAT BUT FIT STUDY
WORKOUTS
2014 MOORE'S MARINES TRAINING SCHEDULE

UP COMING EVENTS

   

9 March
GET PUMPED FOR PETS 5k
Chester, MD
DETAILS/REGISTER

28 March
GREAT GOOSE CHASE 5K
Chestertown, MD

28 March
BOWIE SPRING 5K
Bowie Md

11 April
ARBOR DAY 5K
Ridgely, MD

11 April
CBT 5K for the BAY
Quiet Waters
Details/Register

12 April
Kent Island Full Metric Marathon (16.3miles) and Half-Metric Marathon (8.15 miles)
Stevensville, Kent Island
DETAILS/ REGISTER

18 April
HERITAGE FDN 5k
Severn, MD

19 April
Americas Vetdogs 5k/10k,
Stevensville, Kent Island
Details/Register

19 April
HOWARD CNTY CONSERVANCY 5K
Elkridge, MD

25 April
CAPE FUN RUN 5k
Cape St Claire, MD     

26 April
MILES for MELANOMA 5K
Kent Island H.S.

2 May
RUN 4 THE BAY 5K
Chesapeake Beach, MD

3 May
SPCA 5K
Quiet Waters

9 May
CONNORS SMILE 5K, 10M
Kent Island

16 May
METAvivor ADVENTURE RACE
Hillsmere, Annapolis, Md



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.

OXIDATION - AND YOU                
RonandBeau

  

You have all heard me 'preach' about doing your runs at about 70% effort to improve strength and endurance.  Well here is another reason.  The term 'fat burning' refers to the ability to oxidize (or burn) fat, and thus to use fat - instead of carbohydrate - as a fuel. Fat burning is often associated with weight loss, decreases in body fat and increases in lean body mass, all of which can be advantageous for an athlete.

It is known that well-trained endurance athletes have an increased capacity to oxidize fatty acids. This enables them to use fat as a fuel when their carbohydrate stores become limited.

Factors affecting fat oxidation

Exercise intensity - One of the most important factors that determines the rate of fat oxidation during exercise is the intensity. Although several studies have described the relationship between exercise intensity and fat oxidation, only recently was this relationship studied over a wide range of intensities.

In absolute terms, carbohydrate oxidation increases proportionally with exercise intensity, whereas the rate of fat oxidation initially increases, but decreases again at higher exercise intensities. So, although it is often claimed that you have to exercise at low intensities to oxidize fat, this is not necessarily true.

In a series of recent studies, we have defined the exercise intensity at which maximal fat oxidation is observed, called 'Fatmax'. In a group of trained individuals it was found that exercise at moderate intensity (62-63% of VO2max or 70-75% of HRmax) was the optimal intensity for fat oxidation, whereas it was around 50% of VO2max for less trained individuals.

Other factors affecting Fat Burning include dietary effects, duration of exercise, mode of exercise, gender differences, nutritional supplements, and environment.

  


"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.

.

 


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.

 
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.

OUR SPONSORS
 
bluepoint cat



Fall/Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #160, 17 January 2015
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"Undertake something that is difficult; it will do you good. Unless you try

to do something beyond what you have already mastered, you will never grow."
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.

 

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

  
 NOTE:
 We have 9 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.
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CONGRATULATIONS to Helen Bennett, Barb Thompson, Lori Freedman, and April Sharp on completing the most  races of the KENT ISLAND CHALLENGE SERIES races for 2014.  Helen completed ALL 8 races AND finishing in the top 3 in her age group in all of them! 

------------------------------------------------------------------------------- -This past Saturday's run was the coldest so far.  I was pleased that I dressed right in the 'Goldilocks zone' - not too warm and not too cold.  The two loops at Rosryville with John and Meghan  Curley and Barb Hamilton was marked by icey chunks in our water bottles and Camelback hoses.  The water on Truman that was not in coolers, had chunks of ice.xtra layer of base and heavier gloves - and maybe a scarf.
Defense Hwy Eagles
 

 

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

 

  

'Fat But Fit' Theory Mainly Flops in Long Term: Study

We have all heard about football players and older athletes past 'playing days' that they are not fat but just 'big' and still consider themselves fit.
The notion that it's possible to be obese and healthy finally may have been debunked according to an article from NBC NEWS.

While some obese people show no signs ofheart disease, a new study suggests it's just a matter of time before the consequences of carrying substantial, excess pounds ultimately take a toll.

British researchers followed more than 2,500 men and women for 20 years, tracking their body mass indices (BMI), cholesterol counts, blood pressures, fasting glucose amounts and insulin resistance levels. Among many of the study subjects who were obese, heart disease risk factors eventually appeared, according to the study, published Monday in the Journal of the American College of Cardiology.

"Based on this the state of healthy obesity should be regarded as a high risk state," said lead author Joshua Bell, a researcher in the department of epidemiology and public health at University College London in England. "Over the long term there is a tendency to progress to unhealthy obesity rather than staying stable or becoming healthy non-obese."

 

The findings would appear to refute long-standing arguments that people can be obese and remain completely healthy.

Bell and his colleagues defined "healthy obesity" as obesity with no metabolic risk factors for heart disease.

But over the course of 20 years, there was a trend for the "healthy obese" subjects to develop those risk factors, which include high blood pressure, diabetes and high cholesterol. By the end of the study, more than 51 percent had moved into the unhealthy category.

People with a BMI score of 30 or greater are considered "obese," according to this body-mass calculator offered by the National Institutes of Health. People with BMIs of 25 to 25.9 are classified as "overweight."

As for the other 48 percent, "you need to pay attention to the trend," Bell said. "Twenty years is a long-time follow-up for research purposes, but it's by no means a full-life course. The trend is for increasing numbers of the healthy obese people to become unhealthy obese. There may well be people who maintain stability over a lifetime, but we are talking about a small group of people. This doesn't seem to be the norm, but rather the exception."

At the study's outset, 181 study participants were classified as obese, with 66 of those people designated as healthy. After five years, 32 percent of the "healthy obese" people had developed risk factors and at 10 years, 41 percent had been reclassified as unhealthy obese.

"I think that we Americans all want someone to confirm the idea that being obese is not all bad all the time," said Dr. Kathryn Berlacher, an assistant professor in the University of Pittsburgh School of Medicine and a cardiologist at the school's Magee-Womens Hospital.

And while there may be a very small percentage of the population that can maintain good health while obese, "the large majority won't be able to achieve that over the long term," Berlacher said.

Dr. Andrew Freeman compares the developing science examining obesity to past findings on cigarette smoking.

Just as experts long ago documented the damage cigarettes can do in pack-years, modern researchers must assess the toll extra pounds take over time, said Freeman, director of clinical cardiology at National Jewish Health Medical Center in Denver.

The longer a person carries all of those extra pounds, the more potential there is for serious health damage, Freeman said.

"Obesity affects virtually every organ in the body," Freeman added. "Fat itself is hormone secreting tissue. This article suggests that the longer you are obese, the less likely it is that you will stay healthy."    

 

 

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.     

  

  

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.
2015 Edition coming soon.  Let me know if you are looking for a tailored training schedule.
 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003