IN THIS ISSUE
REFLECT AND APPRECIATE
ANNAPOLIS NATL YOUTH 5K
2015 BRIDGE RUN UPDATE
Routes and Photos
YOUR HEAD IS BETTER FOR SENSORS
WORKOUTS

UP COMING EVENTS

   


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
Details/registration

16 May
METAvivor ADVENTURE RACE
Hillsmere, Annapolis, Md



KENT ISLAND 
CHALLENGE SERIES
NO CHARGE
DETAILS/REGISTER here


REFLECT - AND APPRECIATE WHAT YOU HAVE-NOT WHERE YOU'VE BEEN                 
RonandBeau

 

As the years fly by, I'm increasingly appreciative of what I was once capable of, especially compared to what I'm able to do now. For years, I took what I did in my running as something of a given, and felt that I could always have done more, or better. Now, sometimes, when three miles around the AHS Trails seems like a monumental chore, I relish just being able to get out and go any distance on trails in a reasonable and comfortable time and fashion.

 

Too often, the culture of the sport has us taking on more than we can handle and we find ourselves coming up short. We start thinking of ourselves as failures, or incapable of doing what we once did or would like to do. Then we become even more obsessed. Sometimes we become emotional and psychological wrecks for a while, trying anything and everything to get back to where we once were. We act as if running for 50 or hundreds of miles at a time is the most natural thing in the world. Ours is an endurance sport, and we're often considered winners or losers by whether or not we cross the finish line in the requisite number of hours. There can only be one first place woman and man in every event, but the expectation is that everyone worth their weight in salt should be able to finish if they've done the requisite work.

 

Errol Jones wrote this in ULTRARUNNING Magazine "I say: if we dare, we're winners. So many people never get off the couch, let alone actually endeavor to run mega miles on rugged trails. We complain about not being able to run fast when we're reduced to jogging and we wish we could jog when we're saddled with having to power-walk or hike.

But you'll take anything when you've been confined to the chair or physical therapy for weeks or months on end.

 

Stop your whining and appreciate what you've got now, and what you are capable of doing. Get the most that you can from your running, because a setback is coming. Injuries or overuse will happen if you stay with it long enough. It's part of the equation in long-distance trail running and racing. You've got to take your lumps, so get on with the business of getting busy.

 

Ultrarunning is supposed to be a sport for big girls and boys, and no hand-holding should be expected. Nowadays we have runners who want a course so well-marked that Stevie Wonder or Ray Charles could make their way through it, solo. Runners expect Ensure, GU gels or whatever else their fancy may be at aid stations, and complain when it's not there simply because they paid an entry fee or it was offered at the last race that they attended. Runners are unhappy because it rained hard and the course is muddy, it was too hot for them or maybe they ran out of soup at the aid station... I say, stop the whining and take what's coming to you. If Gordy had taken that entitled approach, we might not have the sport as we know it now. He didn't request a mule or moped when his mount came up lame, he strapped on his shoes and ran with the horses. Let's giddy up.

 

In 1999, when I ran the inaugural Bear 100, there were only 17 starters and ultimately 14 finished. At times it felt as though I were part of the Lewis and Clark expedition, or worse, the Donner party. The course markings left a lot to be desired and I was lost for two hours or more before I found my way back. The food at the aid stations was limited and questionable, if it was there at all, as the volunteers were having a feast of their own.

Most of us stayed the course, and had a good time all things considered, and now we have an event at the Bear that people love coming to. The point is sometimes you've got to suck it up until things get better. There's a sense of entitlement these days that didn't exist in the past, and less of a sense of adventure and being self-reliant. I have my pet peeves and wants like everyone else, but I'm reminded of what was once said to me at an event that I ran many years ago, when I ran into the aid station and asked if the soup was vegetarian. The person working that station was none other than my friend Norm Klein, the fabled Race Director of Western States. Norm's reply was "it's vegetarian on the bottom, Rocket, eat it and move on." His point being, this is what we got, eat it or shut up and get on down the trail. I got the message. And it's still a good one for today too.

Hopefully you got into whatever races you targeted for 2015. Let's appreciate where we are and what's to come. Give it what you got, whatever that is, and appreciate all the wonders of our sport and community." 

 


  Fatigue is voluntary.

 

  You are an 'experiment of one' 

   

ANNAPOLIS NATIONAL YOUTH  5k IS COMING THIS WEEKEND

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.

 

 

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!

 

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:

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OUR SPONSORS
 
bluepoint cat



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

 Week #171, 4 APRIL 2015
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"So I may not always run the way I want to run, race the way I imagine myself racing, and my performance outside may only rarely reflect the runner on the inside, but there is a certain endurance rush reserved for those of us who have to work extra hard just to stand on the start line and dream."

"There is a unique beauty to pursuing the glow that resides just beyond our reach." 

Kristen Armstong
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 7 months of Port-A-Pot covered. 

SPECIAL NOTE
We have four so far interested in having a Racewalking Clinic to learn techniques for walking faster.  If we can get a few more, I will set up a time and place.

 

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At one time or another since we competed in our first race, a son/daughter, niece/nephew, child of a friend, asked "Did you win?"

  At one time or another, each of you has heard me say "it's all relative".  When I was running with long time trail running acquaintance, Tom Green, during the HAT 50k.  Someone had just congratulated me on completing 100 marathons.  I turned to Tom and asked (already knowing the answer) Tom how many ultra's he had done.  With a slight hesitation, he said "working on 300, between 250 and 300, haven't counted them up since hitting 200".  Now THAT puts things in perspective.

   That prompted me to dig up a segment written by Kristen Armstrong, Susan Schweers sent me a couple years ago - when she was just starting to "stretch her legs" into long distance events.

 

 "And something else entered my mind as I grunted through the final miles to finish 4 minutes slower than my PR.   Something between gratitude and epiphany on the realization scale.  I realized that I am out here, most days of every week, pursuing something that does not come naturally or easily to me.  And I have been doing this for 5 years.  Never in my life, before running, did I ever push hard after something that did not rank high on the list of things that come easily to me.  I have always aspired to/excelled at things that I was already good at.  This probably stems from fear, pride, laziness or some perfection compulsion; my priest or therapist would know for sure.  But running isn't like that for me.  It's hard for me.  I struggle.  I suffer.  I get discouraged.  I get mad.  I celebrate, sometimes.  And when I chase after Paige, Katie or any other zippy friend, it's not because I suck, it's because they don't.  I love it the way you love a rivalrous sibling, deep tissue massage, a session with your therapist, or a big fight with someone you love.  It doesn't always feel good in the moment, but ultimately you are a better person for it.

  Think about it and take pride that YOU are "out there", doing it - not that you are not keeping pace with our blonde blurr, or having to 'hold back' for me :-) 

 

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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.

VOLUNTEERS NEEDED - GET AN DISCOUNTED ENTRY TO A FUTURE RACE. 

 

 

 

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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

   
Your Head Is Better for Sensors than Your Wrist  

 

Most fitness trackers today (including the Mio Alpha, the Fitbit Surge, and the upcoming Apple Watch) use wrist-based heart-rate monitors to measure everything from beats per minute to calories burned. But a few new companies argue that we shouldn't monitor health from the wrist-we should monitor it from the head.   

 

Michael Frank's article for OUTSIDE magazine explains this is partly a matter of accuracy. Wrist heart-rate monitors rely on LEDs embedded in the device to measure the flow of blood through the capillaries. The light reflects off the arterial movement of your pulse, translates the reflection as an ebb and flow, and turns that information into the number you see on your device. But bend you wrist while pressing a barbell or during a run, and you interfere with that LED-to-capillary transmission. In our testing, we've found the only way to avoid this issue is to stick with very tight-fitting sport watches: if there's a gap between the LED and your skin, you get spotty data.

The ear is a different story.

While the wrist is full of muscles and tendons that move, the ear is all cartilage and about the most inert part of your body. It's also dark and the arteries here are near the surface of the skin. Shove a sensor into your ear and the signal is about 100 times clearer than at the wrist, according to sources at Valencell, a major supplier of sensing technology.

 

As a result, companies such as Jabra, LG Electronics, SMS Audio (through a collaboration with Intel) and now Danish tech maker Bragi are releasing earbuds with built-in heart-rate monitors. We're particularly excited about Bragi's Dash Bluetooth earbuds (to debut this spring) that play music, track fitness metrics, take calls, and can be controlled via taps on the casing.

Bragi CEO Nikolaj Hviid says the ear allows for steady, consistent heart-rate monitoring during exercise (something we've experienced firsthand with the Jabra Pulse) as well as bilateral sensing. Unlike at the wrist, if you have sensors on either side of the head, you can determine balance, motion, and cadence during walking, running, skiing, riding a bike, and more.

 

In the future, this should enable an ear-based sensor to analyze your form (say, you have a stride imbalance while you run) or learn gesture controls (nod your head to answer a call, or shake it to send to voicemail). At the moment, no ear-based sensor has these capabilities, but Hviid says it's a possibility for upcoming models.

The ear is also a good place to add oxygen sensors, something the Dash will have this spring. By measuring oxygen levels in addition to pulse, athletes can determine when they've crossed the threshold from an aerobic to an anaerobic workout. This is a more accurate way to gauge output than relying solely on general heart-rate zone benchmarks.

Hviid says the ear is also an excellent place for measuring blood pressure and even blood sugar because the signal-to-noise ratio is so much better than at the wrist. The first-generation Dash won't have this function, but it's part of why Bragi (and many others) believe that the smart earbud holds so much more promise for tracking technology than the watch. 

Earbuds have limitations, however. The main one: they're more invasive, and less comfortable, than a watch. 

You might wear earbuds to take calls at work, and you might wear them for gym workouts or while running. But unlike even a moderately comfortable watch, you're not going to walk around 24/7 with the Dash plugged into your head, and so there are limitations to how much benefit you might accrue from wearing them.

Which isn't really surprising. The more we learn about smart devices, the more we see that any single wearable can't answer all of our needs. It's the same reason you don't want to tap out a novel on your cell phone-it's the wrong tool. Getting a complete picture of our health and fitness, at least for now, will still require multiple puzzle pieces.

 

 

 

 

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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