IN THIS ISSUE
RUNNING PARTNERS
Routes and Photos
2014 MOORE'S MARINES TRAINING SCHEDULE
ONE MINUTE INTENSE EXERCISE
WORKOUTS

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.

RUNNING PARTNERS - GOTTA LOVE 'EM               
RonandBeau

  

A couple weeks ago a group of us went down to Rosaryville for two loops (19 miles).  As we chatted, I got to thinking about relationships; particularly, relationships between running partners.

 

We all have lots of relationships; spouses, significant others, teachers, co-workers, on and on; but few contain all the elements of a running partner. Runners pride themselves on being self-reliant, and rightfully so; but I am certain every runner cherishes that special person- their running partner. Unlike the relationships mentioned above, we find running partners in just one way - through running. Sometimes it is through a club, a group training for a specific event, or some other mutually shared running related activity. They are never found through a 'dating' service or a 'Want' Ad. Sometimes they last for only the event mutually being trained for - sometimes they last for decades.

 

Running partners are developed over time and a lot of miles. It is more than just having a lot in common outside running. It is about having a similar running pace; not exact but close enough that you can feed off them when you are not at your best and pull them along when they are struggling; and knowing innately when that is happening. My wife, Lynn, (described by many as "the long suffering, Lynn") has been a marathoner and triathlete. She has 'been there, done that'; crewed for me on ultra trail runs and seen me at my best and worst after events - but she has never BEEN THERE as it was happening.  

Your running partner has been there when the fatigue starts to set in, and the miles start to gradually suck the energy and self confidence out of you, and when every fiber in your body is crying "ENOUGH, already". They are one of the few people you can really rely on. They can be counted on whether it is to show up for an important training run; in the dark pre-dawn hours, with the rain or snow coming down and every other 'sane' person you know has just rolled over from their left side to their right side in bed, or if it is for the start of a race you have trained months for.

 

You share things with your training partner you may not even share with your spouse; or any one of the other relationships listed above. They know things about you no other person knows - that you can't drink Gatorade after four hours of running, that you prefer Peanutbutter GU, or that you will not make a 'pit stop' in the woods. They also know all about all the other relationships you have. They know your life story almost as well as you do.  

 

During the JFK 50 a few (okay - a LOT) years ago, I was running with two long time running partners. We had been training together all summer, and for many summers and winters prior. There was not much we did not know about one another. As we finished the 15 mile of single track trail and started the 26 miles of Towpath; the bone numbing, monotonous 26 miles of towpath; I had an epiphany. Why not create an entirely NEW life story?

Those next 26 miles were filled with intrigue, romance, awards won, and athletic achievements. It was a lot of fun, and made the miles go by quicker; if not less painful. Try it sometime .

 

Running partners are a special relationship, unlike any other but having attributes of all relationships. Starting new ones can be exciting and it can be painful when they end. Maybe we should all bring flowers for our running partners for our next run? Naw, just bring them some Peanutbutter GU

  

 

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

 

  Fatigue is voluntary.


  You are an 'experiment of one' 

   

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.

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.
 
OUR SPONSORS
 
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Fall/Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #161, 24 January 2015
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"I'd rather be a has-been than a might-have-been, by far; for a might

have-been has never been, but a has was once an are." - Milton Berle

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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We had a great Annual Membership Meeting for the Kent Island Running Group.  Trudy Humphries, Andy Lev, and the other Board members have done a great job forming an informative, close-knit group of runners - that now have their own programs and running 'family'. 
  EVERYONE is invited to submit questions, comments, anecdotes, photos, and race reports to share with ALL our group.
  I look forward to hearing from you.

------------------------------------------------------------------------------- -This past Saturday's run was cold but manageable in the high 20's.  Some of us did the Belle Branch loop in preparation ofr FROZEN HEART 50k, Washington's BD Marathon, B&A Marathon or HAT 50k .
Defense Hwy Eagles
 

 

LESSON: I was recently talking to a relative newbie to distance running.   You veterans remember those days of wondering if anyone else felt the same apprehension, aches, pains you were.  Everyone talked of doing 50k's, and 100 Mile runs with a (it seemed to you, anyway) casual ho-hum.    

 

They asked me what was the hardest part of distance running.  My (standard) response was a chuckle and "it depends".  It depends on WHERE you are in your running.  Sometimes it is just getting out the door, sometimes it's learning how to deal with recurring injuries, other times it is just finding the right shoes.

  After talking with, and counseling, my 'running partners' this past weekend, I would have to put - LEARNING HOW TO PACE as one of the top challenges for ANY runner at ANY level.  Talking about and understanding the need and reasonableness of pacing, especially early in a long run (race or training) is one thing - carrying it out is an entirely MORE DIFFICULT challenge.  If you KNOW you should be doing 10 min/mile but 9 min/mile feels SO comfortable, it is difficult to back off - and you pay for it later.  You finish the run but you did NOT accomplish you objective for that run.  Once you surmount that challenge and experience the benefit of good pacing, it becomes less difficult (not 'easier') to do next time.

   

Sometimes it takes drastic measures to make that adjustment.  Some tactics to try are setting your watch to 'beep' when you exceed your target pace, or run with someone who is better at pacing or has a 'natural' pace near your target pace.  You have to recognize it takes HARD WORK to develop a good sense of pacing - but you will be happier runner for it. 

 

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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

 

  

'Study: One Minute of Intense Exercise Has Major Impact

.
Scientists have argued the health benefits of short bursts of intense exercise for years, but a new study published in the journal PLOS One prescribes the shortest interval and overall time commitment yet.

As reported in the New York Times, researchers from McMaster University found that one minute of high exertion, as part of a 10-minute exercise program performed three times per week over six weeks, yields statistically significant aerobic benefits.

After wondering how little intense exercise someone could do while still seeing benefits, lead kinesiologist Dr. Martin Gibala and his team rounded up a small sample size of 14 sedentary, obese, but otherwise healthy men and women to try what they call "sprint interval training." The subjects were put on a six-week stationary bike training regimen; they performed three 20-second maximum-intensity intervals as part of each session, the rest of which called for easy pedaling.

This might not seem like enough exercise to make a difference-and for marathoners or professional athletes, it definitely isn't-but it had a major impact for these subjects. The men and women saw a 12 percent gain in peak oxygen uptake in just six weeks, in addition to lower blood pressure and more efficient muscular activity.

Surprisingly, the researchers found that male subjects showed improved blood sugar control while female subjects did not. Gibala's team suspects that differences between how men and women burn sugar and fat for fuel-or their limited sample size-may affect this. Previous studies have found that women burn glucose almost half as effectively as men in sprint conditions.

Gibala is hopeful that the study will get more people involved in interval training and show that a busy schedule isn't a limiting factor to better health. "We've dropped from 30-second all-out intervals to 20-second intervals," Gibala told the Times, "because for many people, those last 10 seconds were excruciating."


 

 

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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