IN THIS ISSUE
BOTTOMS UP 0 IS BEER GOOD FOR RECOVERYER PAIN TOLERANCE
2015 BRIDGE RUN UPDATE
DRINKING MORE COFFEE MAY BE BENEFICIAL
COFFEE, TEA, AND ME
WORKOUTS
Routes and Photos

UP COMING EVENTS

   


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


BOTTOMS UP - IS BEER GOOD FOR RECOVERY               
RonandBeau

 

Betsy Walch wrote this article on our favorite beverage - but is it good for distance runners. 

Sometimes, the beer discussion begins on the trail. Like backpackers fantasizing about fresh salads after surviving on freeze-dried mashed potatoes, runners scheming about post-run brews enjoy the welcome distraction during those last hard miles.

We all know people who like to say that a beer and burger are as good a recovery meal as, say, a laboratory-born shake founded on the healthful 4:1 carb:protein principle-but is there any supporting evidence? A 2011 study out of the Technical University of Munich found that runners who drank several pints of beer-albeit a non-alcoholic version-before and after running a marathon had less inflammation and fewer upper respiratory infections than those who drank a similarly flavored placebo. But what about that non-non-alcoholic Dale's Pale Ale?

Despite beer's somewhat checkered past-occasional contributor to poor decision-making and oft day-after dehydrator-it's also the world's most popular alcoholic beverage. At many finish lines, you can witness trail runners sipping a cold one, and enjoying the ensuing sense of well-being, relaxation and contentment. But is it really a recovery beverage?


Carbohydrates-not that simple

An elementary understanding of sports physiology tells us that, after exercise, our bodies get to work repairing muscle tissue and replenishing glycogen stores-the energy that we call upon during long runs. What we consume after a run becomes medicine, in a sense, to aid this process. The window of time we have to effectively use dietary carbs closes quickly; a 2003 study of Australian Rules football players showed that carbohydrate intake only had a significant effect on muscle glycogen stores within three hours post-exercise.

Beer contains carbohydrates in varying quantities-a Miller Genuine Draft 64 barely tips the scales with two grams of carbs, while a Sierra Nevada Bigfoot packs a punch with 32 grams. Usually, the higher the ABV (alcohol by volume), the more carbohydrates a beer contains; for those who enjoy the big, boozy beers like India Pale Ales, beer could seem like an OK recovery beverage, right? We asked Christopher Gillen, a professor of biology at Kenyon College and avid runner, if it's really that simple.

"Studies on tipsy humans post-exercise are few and far between," Gillen says. But, he adds, "Animal studies have shown that alcohol blocks glycogen synthesis, so the alcohol in beer might undo the benefits of the carbohydrate intake."

In the Australian study, subjects were given the equivalent of 10-yes, 10-standard drinks within three hours of exercise. Aside from noting that each subject vomited at least once during the study, researchers found that the synthesis of glycogen was interrupted. However, the effect was most pronounced when alcohol replaced normal dietary carbs. When the subjects ate a normal amount of carbohydrate and also drank the alcohol, the effect on glycogen synthesis was not statistically significant.

Lest we get too excited about this news, Gillen reminds us that one shortcoming of beer is that it doesn't contain protein, which, when ingested immediately post-exercise, has been shown to improve recovery. Go ahead and add a burger to my beer tab, then.

Schivonne Keller, a registered dietician at a Denver-area family practice clinic, echoes the sentiment that beer, while not bringing home the blue ribbon for best post-exercise beverage, isn't the worst thing you could pour into your finely tuned machine. "Beer is essentially empty calories and provides very little nutritional benefit," she says.  "It won't do much for your glycogen stores, but as long as you're having a snack with carbs and protein, a beer or two probably isn't going to be harmful."    

What the experts say

The scientific opinion notwithstanding, I decided to check in with the true experts-folks out there running daily and enjoying a few brews-before coming to a final conclusion about the merits of cracking a cold one post-run.

"It's always great to hang out with buddies and fellow competitors post-race with beers," says Boulder-based ultrarunner Scott Jurek. "I've never noticed any adverse effects or benefits. As long as the athlete consumes enough carbohydrate and protein within a 30-minute window post-run, there shouldn't be any interference." Coming from a guy who is hyperaware of what he puts in his body-Jurek is a devout vegan-this is good news for those of us who like to hit the beer tent.

We may be a few miles from a resounding, "Yes, you must drink beer after running," but the experts-both scientific and athletic-have not found any significant disadvantages to drinking a beer or two after a trail run.

 

Beer by the numbers

Curious about carbs?  Check out these numbers to see how your post-run brew compares to a typical serving of finish-line grub:

Michelob Ultra - 3g             Chocolate chip cookie - 8g
Pabst Blue Ribbon - 12g        Potato chips- 15g        
Dale's Pale Ale - 15g            Banana - 27g
Sam Adams Boston Lager - 18g        M&M's - 30g
Avery Maharaja Imperial IPA - 26g    Honey Stinger chews - 39g

Sierra Nevada Bigfoot Ale - 32g        CLIF Bar - 45g

 




Alcohol is the most commonly used recreational drug globally and its consumption, often in large volume, is deeply embedded in many aspects of Western society. Indeed, athletes are not exempt from the influence alcohol has on society; they often consume greater volumes of alcohol through bingeing behaviour compared with the general population, yet it is often expected and recommended that athletes abstain from alcohol to avoid the negative impact this drug may have on recovery and sporting performance. While this recommendation may seem sensible, the impact alcohol has on recovery and sports performance is complicated and depends on many factors, including the timing of alcohol consumption post-exercise, recovery time required before recommencing training/competition, injury status and dose of alcohol being consumed. In general, acute alcohol consumption, at the levels often consumed by athletes, may negatively alter normal immunoendocrine function, blood flow and protein synthesis so that recovery from skeletal muscle injury may be impaired. Other factors related to recovery, such as rehydration and glycogen resynthesis, may be affected to a lesser extent. Those responsible for the wellbeing of athletes, including the athlete themselves, should carefully monitor habitual alcohol consumption so that the generic negative health and social outcomes associated with heavy alcohol use are avoided. Additionally, if athletes are to consume alcohol after sport/exercise, a dose of approximately 0.5 g/kg body weight is unlikely to impact most aspects of recovery and may therefore be recommended if alcohol is to be consumed during this period.

 


  Fatigue is voluntary.

 

  You are an 'experiment of one' 

   

2015 BRIDGE RUN

IMPORTANT REGISTRATION UPDATES

 

We've got a lot of different registration events/deadlines coming up so we wanted to circulate a quick overview.  Below are the most important things to know about getting registered for this year's Across the Bay 10k:

1. This Friday, March 13th, the wait list for our first block of online registrations will close. Given the number of people on the wait list, there is a good chance that the first online registration block will be sold out before it opens to the general public. If you want to register online, SIGN UP for the wait list before Friday! Click Here to sign up for the wait list.

2. This Saturday, March 14th, we are releasing a limited number of registrations through some of our Maryland business partners to support running in our local communities.  Click Here for details about the onsite partner registration event.

3. On Saturday, April 4th, the first online block of registrations will be released to everybody on the waitlist at 8am EST. If any registrations are still available at 12pm, they will be released to the general public at that time. To register on April 4th at 12pm (if registrations are still available), go to www.bridgerace.com

4. If you are not able to register in-store on March 14th or online on April 4th, don't worry! A new wait list for the remaining race entries will be published by April 5th. IMPORTANT! If you do not get into the first online block of registrations, you will need to re-register for the wait list, even if you are already on the current wait list!

5. Discounted entries for groups and charities will become available on April 5th. Please Click Here for details

 

Go to www.bridgerace.com for details, contact info and everything 

you need to know about this year's race!

 

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
***
Anne Arundel STRIDERS

 Week #169, 21 MARCH 2015
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"We tell people that exercise is a drug, and like a drug you need a prescription. So much of it is good, and then too much of it is an overdose."

 

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.

 

-------------------------------------------------------------------------------
  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 this weekend on 22 March in Piney Orchard  - close and for a great cause.  Check it out.
   I look forward to sharing their comments, questions, photos, and anecdotes :-)
---------------------------------------------------------------------------------  

Well at least it wasn't snowing!  This past weekends run was a step forward in that it was not too cold even with a steady rain - not heavy, but continuous.   Those of us, Barb, Terry, John Curley, and Meghan, had a good run by keeping moving fast enough to keep the body temperature up.   I know they are hoping for the same temps without the rain this weekend for HAT 50k. 

  Right now the forecast is calling for 44 deg with some precipitation but Saturday  is  to go up to 58 degrees and sunny.  Fingers crossed.

  I will be thinking of you all out there - I will be in Las Angeles for a Race Walking Seminar - in the 80's  :-)  I will not know how to act.  Hopefully I will come back with some tips on how to improve that mid-ultra trudge to a crisp stroll.  My plan is to conduct a seminar when I return. 

 

  REMINDER that registration is open for the METAvivor Adventure Race (kayak, bike, run); Annapolis Tri Club's TRI FOR THE ENVIRONMENT (1/2 mile SWIM, 10 Mile Bike, 5k Trail Run), ROSARYVILLE TRAIL RUNS (10k, 10M, 25K, 50k), and BEN MOORE MEMORIAL HM and 10k.

 

 

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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

   
Drinking More Coffee May be Beneficial for Your Health   

 

A recent article in Runners World addresses the burning question of coffee - good for runners - or not.  

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) 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.


 

 

 

Coffee, Tea and Me The effects of caffeine on running performance

 


Caffeine is a ubiquitous drug that you almost undoubtedly consume in coffee, soft drinks, tea or chocolate. Caffeine has a wide variety of effects on the body, some of which may enhance running performance. But, like any drug, caffeine also has side effects, and some of them can be detrimental, particularly in high doses.

Can caffeine help you race better? Several hundred studies have been conducted on the effects of caffeine on sport performance, and the answer is: probably. Studies with runners and cyclists have shown that caffeine can improve performance in the lab during simulated events lasting from five minutes to several hours. Extrapolating from run-to-exhaustion studies in the lab, the likely benefit of taking caffeine is in the range of 1 to 2 percent (20 to 50 seconds in a 10K, 90 seconds to four minutes in a marathon).

Hardly any studies have investigated the effects of caffeine on race performance, however, so we do not really know if it can help improve your next 10K or marathon. One reason that caffeine may not work as well during races as in lab tests is that caffeine increases epinephrine (adrenaline) levels, which are also stimulated by the excitement of competition, so the caffeine may be redundant during a race.

How does caffeine affect running performance? Despite all the research, no one is sure. The conventional wisdom is that caffeine improves endurance performance by increasing the activity of enzymes for fat metabolism. By using relatively more fat, the runner's glycogen stores are used more slowly, so they last longer. This theory is under question, however, because caffeine also improves performance in events that last only a few minutes, in which glycogen depletion is not a factor.

The primary effect of caffeine in improving endurance performance may be stimulation of the central nervous system, which increases alertness and concentration. There is intriguing evidence that central nervous system stimulation reduces perception of effort so that a given pace feels easier. Determining how caffeine improves running performance is difficult because the metabolism of caffeine in the body is complicated, with caffeine quickly broken down into three other compounds that have a variety of effects on the mind and body.

How much caffeine is required to enhance running performance? Most of the studies that have found caffeine to improve endurance performance used 3 to 6 mg of caffeine per kg body weight taken one hour before exercise (for a 147-pound [67-kg] runner, 3 mg per kg body weight would require 200 mg of caffeine). Recent studies have also found that ingesting 1 to 2 mg per kg body weight has a positive result. Doses above 6 mg per kg body weight have increased negative side effects and do not lead to greater improvements in performance.

Coffee contains many chemicals other than caffeine, and a 1998 study found that drinking coffee did not have the same performance-enhancing effects as pure caffeine. Energy drinks are not a good choice because they typically contain many other substances and may not be readily absorbed. If you choose to take caffeine for performance enhancement, it is probably better to take a caffeine tablet so you can regulate the dose more precisely.

What are the risks? As of January 2004, caffeine is no longer a restricted drug by the World Anti-Doping Agency. There are risks, however, in taking caffeine before a race. The side effects include headaches, dizziness, anxiety, gastrointestinal distress, and heart palpitations. Caffeine is also a mild laxative, which can be particularly inconvenient during a race.

The side effect that is most likely to reduce running performance is caffeine's diuretic (urine producing) effect. Caffeine may increase dehydration, which would cancel out its performance-enhancing benefits. Interestingly, taking caffeine during exercise does not seem to increase urine formation, and caffeine is less of a diuretic in individuals who are regular caffeine users.

The positives and negatives of caffeine vary between individuals. A dose that has few side effects and improves performance for one runner may cause marked side effects and reduce performance in you (and the effects may even vary from day-to-day). If you have any medical conditions, such as high blood pressure, check with your doctor before using caffeine.

My view is that runners should only consider using caffeine if they are already training hard and intelligently, have an excellent diet, and are working to optimize various other aspects of their lifestyle. If you decide to try caffeine to improve your race performance, start with a low dose and do not experiment in an important race

 


 

 

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.

 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003