IN THIS ISSUE
YOU MAY NOT BE ABLE TO BLAME YOUR PARENTS
2015 BRIDGE RUN UPDATE
WORKOUTS
ANNAPOLIS NATL YOUTH 5K
CAN YOUR TREADMILL PREDICT YOUR MORTALITY?
A SHORTER STRIDE MIGHT BE FOR YOU
Routes and Photos

UP COMING EVENTS

   



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


YOU MAY NOT BE ABLE TO BLAME YOUR PARENTS                
RonandBeau

 

People who exercise more get Alzheimer's less. But is that because exercise prevents Alzheimer's? Or is it because some people are lucky enough to be born with the genetic predisposition to be healthy-a fact that makes them more likely to run and less likely to get Alzheimer's?

Alex Hutchinson wrote in SWEAT SCIENCE that  

you could ask the same question about virtually all the apparent benefits of exercise, and it's an important question to ask. As the reader put it: "Maybe the answer is that they are healthy because they are naturally so, and in some way it is the exercise that confirms that they are healthy. Rather than, since they exercise, they are healthy."

There's undoubtedly some truth to this, and it's a very tricky problem in epidemiological studies. But there are also some ways to get around the problem. Just this month, Finnish researchers published a lovely example in Medicine & Science in Sports & Exercise, using identical twins with different exercise habits to separate the effects of genetic endowment from the direct effects of exercise. Gretchen Reynolds had a nice description of the study in the New York Times last week; here are a few additional details.

 

The biggest challenge was finding pairs of twins with dramatically different exercise habits: with similar genetics and similar upbringings, most twins end up with similar exercise habits. Thanks to an extensive database of Finnish twins, the researchers were able to locate 10 pairs of twins who were similar in almost every way-including, crucially, diet-but different in exercise. One of the interesting nuggets is that their ratings of "exercise enjoyment" on a five-point Likert scale were almost the same: 3.9 for the non-exercising twin and 4.2 for the exercisers, a non-significant difference. So it's not that one twin liked to exercise and the other didn't-instead, the non-exercising twins told researchers that work or family pressures made it hard for them to exercise.

 

So what were the results? The twins were between 32 and 36 years old, and had different levels of physical activity for the previous three or more years. And already there were significant differences in body fat percentage and waist-to-hip ratio; in glucose and insulin sensitivity; in aerobic fitness (VO2max of 43.6 vs. 37.3 ml/kg/min); and even in the volume of gray matter in certain regions of the brain.

 

It's hard to think of a more compelling demonstration of the fact that (a) exercise matters, and (b) genes are not destiny. The trickier question is: how do you convince the non-exercising twins (and, by extension, everyone else who struggles to find time or motivation for physical activity) to change their ways?

***

 

 


  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!

 

 

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.     

  

  

OUR SPONSORS
 
bluepoint cat



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

 Week #170, 28 MARCH 2015
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"The body does not want you to do this. As you run, it tells you to stop,
but the mind must be strong.
You always go too far for your body.
You must handle the pain with strategy.
It's not age; it's not diet; it's the will to finish - to succeed

."  

 

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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The reports back from HAT 50K this past Saturday talk about 'mudfest', 'skiing the down slopes', a huge Missed Cut-Off and DNF.  Apparently the rains/snows from Friday turned the clay along the Susquehana into soup.  My praise to those who saw the 'beast' and ventured into it's den anyway.

   

While members of our group were fighting the mud, I was learning a lot at two time Olympian, Tim Seaman on the intricacies of race walking.  All of us have done our share of walking during endurance events - ultra's or triathlons  - and I am sure every one of us wished at the time that we could walk faster so THAT was my motive for attending the session.  That is was in Los Angeles and 65 degrees both days had NOTHING to do with it.

The similarities between race walking and running technique are more similar than you would think; but the differences are very distinct.  By the end of the session I was race walking faster than I have ever walked (power or strolling) - however, like running, it was not sustainable. It will take practice - time on feet - to get to the point I can rely on it helping me maintain a more even pace on long runs, rather than peaks and valleys.

  My plan is to hold our own race walking seminar to impart the concept and techniques Tim taught.  The great difference will be those that will attend will not see great technique in action.  It will be "visualize this" and here is what it is supposed to be like but I think you can get a lot out of it that can help your running.  Let me know if you would be interested in attending. 

STAY TUNED

 

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  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

   
ANNAPOLIS NATIONAL YOUTH  5k IS COMING SOON

National Youth 5K Annapolis - April 4, 9am, Navy Stadium

Staged from the south side of Navy Stadium, this is the 6th year for this signature family event in Annapolis on Easter weekend.  The event is family-friendly, includes both 5K and 1mi distances, and focuses on encouraging children to be active and inspires them to learn to overcome obstacles in life.  After the event stay for festivities including music, inflatable bounce houses, and our annual awards ceremony.  The date of the event is April 4 at 9am, online registration closes at midnight on March 26th, and packet pick up is at Charm City Run in Annapolis on Friday, April 3 from 4-6pm.  Register and learn more at NATIONAL YOUTH 5K  In-person registration is available at packet pick up and race day at 8am.


 

CAN YOUR TREADMILL PREDICT YOUR MORTALITY? 

 

Here's some good news or bad news, depending on how much you already hate the treadmill. Researchers at Johns Hopkins University have devised a test that gives the machine the power to possibly predict your risk of death within the next decade.

 

The study, published in the journal Mayo Clinic Proceedings, analyzed data gathered over 11.5 years from 58,000 patients who exhibited symptoms that could lead to possible heart trouble. While a doctor measured heart rate, every patient underwent a stress test that had them walk or run on the treadmill at an increasing speed and incline until exhaustion.

Researchers then tracked the deaths of the participants-roughly 6,500 people died over the course of the study-and devised a formula to link mortality to their aerobic fitness.

Specifically they were looking at vitals from the treadmill test like peak heart rate and "metabolic equivalent," or METs. Zero METs equals the amount of energy you expend lying down while 10 METs equal 10 times that amount. Those results were then plugged into an equation that spat out a number from -200 to 200, which they called the FIT score. The researchers found the higher your MET rate and max heart rate during the test, the better your chance to survive the next decade.

"If you were to get a score and realize your survival chances aren't good, this test drives home how important your fitness is," Dr. Michael Blaha, one of the study's authors, told Runner's World Newswire. "This is really important because this is death, and there aren't very many things you can use to predict death reliably."

Unlike recent studies touting the dangers of running, Blaha and his colleagues found no increased risk to high levels of exercise-a fact Runner's World Sweat Science columnist Alex Hutchinson breaks down in his latest piece.  

"Our study doesn't show any upper threshold of fitness level," Blaha said. "The people in our study had a better survival rate the fitter they were."

For example, a 40-year-old male with a FIT score higher than 105 had a 98 percent chance of surviving the decade. But a score lower than -7 gave him an 89 percent chance of living another 10 years.

Blaha and his team designed the test and formula to be administered by doctors, but fit runners shouldn't be too concerned. Blaha says if you can sustain a moderate pace on the treadmill-around 5 mph-on a 10 percent incline for 10 minutes or longer, you should be equipped to outrun death for a long time. 

 


 

 

 

 A SHORTER STRIDE MIGHT BE FOR YOU

 

Amby Burfoot from Runners World recently posted an article about something we 'more mature' runner's have recognized for a long time - to handle longer distances and avoid muscle pulls, and ligament/tendonitis - take shorter strides.

A new study from Japan's Waseda University adds 

  to the growing evidence that a slightly shorter running stride is better than a longer one. The Japanese study found that, when runners increased their stride frequency by about 18 percent, while holding their pace at a steady 10:45 per mile, they registered lower loading rates and impact forces. Conclusion: A shorter stride "may be practical in reducing the risk of developing a tibial stress fracture by decreasing lower extremity loading variables."

In March, researchers from the University of Wisconsin published a paper reporting similar results. They suggested that the shorter stride could help runners who have problems with knee pain.

Lower impact forces could also

 

make you a more efficient, faster runner, at least in distance racing. Norwegian researchers found last year that impact forces were inversely associated with running economy at 3,000-meter race pace. That is, the harder you hit the ground--due to a bouncy stride, or to overstriding--the lower your running economy. Running economy is believed to be one of the strongest factors behind distance-racing success.


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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.

 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003