IN THIS ISSUE
WHY YOU RUN APP
WORKOUTS
Routes and Photos
DRINKING COFFEE CAN BE GOOD
EASE UP ON THE WATER INTAKE

UP COMING EVENTS

   

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

22 March
WIPEOUT CANCER 5K
Piney Orchard, Md
DETAILS/REGISTER

28 March
GREAT GOOSE CHASE 5K
Chestertown, MD

28 March
BOWIE SPRING 5K
Bowie Md

4 April
ANNAPOLIS YOUTH 5K
Navy Marine Stadium

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
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


FROM THE "I THOUGHT I HAD HEARD IT ALL" - A 'WHY YOU RUN' APP              
RonandBeau
 
Now I am as much a techno-geek as the next guy - maybe more so - but this is one app I don't think I will be trying.
  Ron Hooker sent me a link to an introduction to a new application from NIKE that will tell you WHY you run.  Yep, besides Distance and Time, it takes input from your social inputs and figures out that you are running to avoid an unsatisfying job, or to get away from a spouse, or because you have no friends, etc. etc.  It will also give you inspiring music with encouraging comments like "You are not responsible for your brother's death".
  Personally, I may have a lot of  "deep psychological demons" - running is not one of them.  But, hey, I am an open minded guy, if nothing else.  Take a look for yourself and please let me know what YOU think.

WHY YOU RUN APP

 

There is another  app/device that could be more useful to the runner looking to improve their running.  It is widely accepted that measuring Power is the gold standard for biking efficiency measurement. Power measurement is independent of all other training factors - altitude, temperature, humidity, previous workouts.  If you work out at 180 watts, it is the same regardless of circumstances, so your pace may be slower but you know 180 watts is what will get you to the result you have established for that level of effort.  The device will not be for everyone.  I highly recommend you spend most of your time "LEARNING YOUR BODY" and if/when you are ready to take your training progress to the next level - give this a try.  Take a look at the video and let me know what you think.

 

POWER APP FOR RUNNERS  


  Fatigue is voluntary. 

 

  You are an 'experiment of one' 

   

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   

  
   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.     

  

  

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.

 
OUR SPONSORS
 
bluepoint cat



Fall/Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel STRIDERS

 Week #167, 8 MARCH 2015
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 "I've never known a man worth his salt who, in the long run, deep down in his heart, did not appreciate the grind, the discipline firmly believe that any man's finest hour and his greatest fulfillment to all he holds dear; is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious."  Vince Lombardi  

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 8 months of Port-A-Pot covered.

 

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  WELCOME to the Anne Arundel STRIDERS.  This is a growing and active group of runners doing group runs and races primarily in the Piney Orchard/Waugh Chapel area.  Spearheaded by Jennifer Ralston and Chris Williams, the group will put on the WIPEOUT CANCER 5k on 22 March in Piney Orchard - See Details to left.
   I look forward to sharing their comments, questions, photos, and anecdotes :-)
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Margo Trail head, Sedona AZ
  From what I have been able to gather, there was not much running this past weekend.  After the Frozen Heart 50k ended up with many doing fewer loops than planned, and Washington's Birthday Marathon being first canceled two weeks ago and rescheduled for last week, still ended up suspending the race half way in.  Ron Hooker and Jim Le Clare did get in two of the three loops, I think.  Seneca Creek 50k is also in jeopardy. 
   One of my 24th Company USNA Classmates had the great wisdom to suggest and schedule a mini-reunion at a resort in Sedona, AZ. 
   Although an out-of-the-ordinary rain persisted the whole weekend, it did not deter some of us from getting out
on some local trails.  I got to run out and back and still had plenty of opportunity to chat.  Beautiful country and great trails. A nice destination area - and- they have a marathon!!

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

   
Drinking More Coffee May be Beneficial for Your Health  

 

If you're looking for a reason to drink more coffee, look no further. A new report
released last week by the 2015 Dietary Guidelines Advisory Committee (DGAC) and run in Runners World, states that there is strong evidence that drinking three to five cups of joe per day, or up to 400 mg of caffeine, is not associated with long-term health risks among healthy individuals, and that it may even have some health benefits.  

 

The report shows there is consistent evidence that coffee consumption is associated with decreased risk of developing type 2 diabetes and cardiovascular disease in healthy adults, and there is  moderate evidence that coffee/caffeine intake can reduce the risk of Parkinson's disease. For runners, research on caffeine during the past few years has shown it boosts your reaction time, keeps you hydrated, and even rebuilds glycogen stores.

"Therefore, moderate coffee consumption can be incorporated into a healthy dietary pattern, along with other healthful behaviors," the report concludes.

The DGAC had remained silent on the topic of coffee consumption in the past, but Tom Brenna, a Cornell University nutritionist and member of the panel, told Bloomberg that since the committee last met in 2010 there has been a lot of research on the topic. 

 

"Coffee's good stuff," Brenna told Bloomberg. "I don't want to get into implying coffee cures cancer-nobody thinks that. But there is no evidence for increased risk, if anything, the other way around."

In addition to potentially warding off disease, coffee and caffeine consumption have been shown to have performance benefits among athletes.

The most dangerous thing about coffee may be the cream and added sugars many people consume with their coffee, the DGAC report notes, suggesting you should minimize the amount of calories from added sugars and high-fat dairy products or dairy substitutes.

The report also warned that there's limited evidence about the safety of high-caffeine beverages, specifically energy drinks and other products. They suggest that children and adolescents avoid or minimize consumption of high caffeine drinks and other products.

The DGAC recommendations are submitted to the secretaries of the U.S. Department of Health and Human Services and the U.S. Department of Agriculture for consideration in developing the new Dietary Guidelines for Americans, which will be released later this year. The federal government determines how the information in the DGAC report is used.

 

 

Ease Up on the Water During That Marathon

 

For years, the mantra was drummed into endurance-sports competitors: hydrate, hydrate, hydrate. Swig water at most marathon or triathlon fluid stations and drain your bottles during a cycling race-whether you're thirsty or not.

 

Mounting research reported in Active Endurance,  supports far different advice. Athletes are more likely to suffer severe harm by drinking too much during competition than by drinking too little, the evidence shows. In extreme cases, people have died after drinking too much liquid during a race.

 

Further, new studies suggest that 3% dehydration levels during competition, which experts once warned against, don't hurt performance and might even help it. Increasingly, experts advocate a simple rule: During competition, drink when you're thirsty.

Tim Noakes, a longtime sports medicine physician and emeritus professor at South Africa's University of Cape Town, believes the body's instincts are an athlete's best friend. "If you drink to thirst, you maximize your performance," he says. His 2012 book "Waterlogged" blames the sports-drink industry for encouraging athletes to drink more than needed.

Ultramarathoner Dean Karnazes says he drinks gallons of water while competing in events like the Badwater Ultramarathon, a 135-mile run across California's scorching Death Valley. At November's New York City Marathon, however, where temperatures were in the mid-40s, he drank only once: a half-cup of water near the 15-mile mark.

 

Elite marathoner Meb Keflezighi, seen during the 2014 Boston Marathon, says he loses 4 to 5 pounds during a typical marathon. Boston Marathon winner Meb Keflezighi drinks 28 to 32 ounces of fluid during a 26.2-mile race, but says via email that he knows runners who have gone the distance without drinking a drop. He says he loses 3% to 4% of his 124-pound body weight during a marathon, depending on the climate.

FULL ARTICLE 


 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

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