Routes and Photos



6 June 
Beltsville ES Musshal 5k 
Beltsville MD

6 June 
ArcCCR  5K/10 
Quiet Waters

21 June 
Annapolis, MD

28 June
Piney Orchard

4 July
Cambridge, Md

18 July
Quiet Waters

19 July
Upper Marlboro

8 Aug
Truman Pkwy

29 Aug
Crumpton, Md

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Anyone who's spent any time in the business world is familiar with the acronym FUD which stands for "fear, uncertainty, and doubt." FUD is a corporate sales tactic used to leverage your company's product by "planting the seeds" of uncertainty for your rival's product in the mind of a prospective customer. These three little adjectives can effectively paralyze customer buying decisions and bring the sales process to a screeching halt.


For runners, FUD is alive and well and, I hate to say this, but many of you are your own worst enemy in this scenario. Sticking to it is crucial for taking on this grueling sport (along with figuring out your nutrition plan, taking time to recover, strength train, work full time and have a personal life, among other things). Is it any wonder you find yourself overwrought with the mere thought of racing?


After many years of being on the delivery end of the following, in recent years I have had many conversations with runners deeply affected by FUD.

Some common refrains I often hear include:

* I'm not fit enough.
* I haven't trained enough.
* I'm too fat and I'll be too slow to make the cutoff.
* I'll do lousy and fail my friends and family.
* I may as well have flushed my entry fees down the toilet.


This is by no means an exhaustive list of concerns; I'm sure you have some of your own.

Hopefully you realize that nothing you do would fail your family and the only way for you to fail is to give up after working so hard for so long. In fact, the ability to train and race at this level at all is an amazing feat that only a fraction of the population would even consider taking on!

When the fretting continues well beyond its expiration date, you need to get your head on straight.  


No one is coming to your pity party because, let's face it, you've chosen to pursue running long distances.

Fortunately, I've learned (many, the hard way) some ideas for you to rewire your brain and (here's my baseball analogy for all you MLB fans) you won't be swinging at a pitch in the dirt. You must redirect your thinking by keeping a cheat sheet handy with the following questions

1. What makes you think you aren't ready?

2. What do you need to do to be ready?

3. Where are you today vs. where you need to be? What is the true distance between these two points?

4. What can you do right now to close the gap?

5. What obstacle is standing in the way? What will it take to remove it, and who can help you?  


 Spend focused time thinking through your answers, jot them down and then look at them again later in the day. Better yet, enlist an accountability partner to ask you these questions. This should be someone who knows you well, someone you trust-someone who won't let you make excuses and will bust you if you do. Build your emergency plan to close the gap between where you are and where you need to be, share it with your accountability partner and get moving. Encouragement from your accountability partner to keep you in forward motion can be huge here, too. Ask for their help.


Training-like most hard efforts in our lives-is about building new habits. Consistency reinforces the habit-forming effort.

It's all about momentum. 


  Fatigue is voluntary.


  You are an 'experiment of one' 





This Weeks WORKOUTS 


 Tuesdays/Wednesday AHS Track is back on 'track'.


-   START 6:30pm   

 Keep it simple.  4x 800 with 1 lap between.  KEEP THEM CONSISTANT. Be sure to work hard to stay consistent and steady. Always do 1 Mile EASY Cool Down. Steady - Steady - Steady - Relax


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 


    -12 MILES -

This week is a small increase in distance but I want you to pick up the pace the last two miles before the 2 MILE STOP, then use the last 2 miles (and 'the three bears) to recovery at a moderate jog. 
 Remember to Record time, distance, HR, how you felt, humidity, temp for comparison later.



Everyone's has many pressures for their time. The challenge you have chosen to undertake MUST take some priority if you are to be successful - that does NOT mean religiously adhering to the schedule. The priority of the training should be:

-Get the long run in. It doesn't HAVE to be Saturday, but should be.

-Get the speed workout in. We will start these in the next two weeks at Annapolis High School at 6pm.

-Get the weekly mileage in. It doesn't have to be the exact days and distance in the schedule but this routine is tried and proven. 

-One weekly run should be on a hilly course if possible, and one run should be at a quicker pace- i.e. intervals, tempo, fartlek. This could be just picking up your pace 30sec to 60 sec per mile for 1 to 5 minutes; like between phone poles; or, it could be timed efforts on a track. We will start Track workouts on Wednesdays in a couple of weeks.

 -Cross-training. At least one, preferably 2, strength sessions per week. Also, bike, swim, walk to help in recovery from the long runs.


When you extend your endurance limits on each long run, you'll stress and break down the muscle and energy systems. The good news comes during rest days. When you give the running muscles a chance to recover, they make dozens of adaptations, gearing you up for an even greater challenge one to three weeks later. If you're not getting enough rest, your muscles will accumulate pockets of microtears, which will continue to accumulate until you experience greater fatigue or injury.


Hope to see you at the track.     




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:







Our Registration Process - Decoded! 


If we have managed to confuse you with our registration process - we are sorry!  Given the demand of the event, we are using a "block" registration process again this year.  Full details about pricing, registration dates and other details are located on our website.  Upcoming registration events are as follows  

  1. If you signed up for our wait list for online registration, you should have received your first email with instructions on Wednesday of this week. Please make sure you check your spam folder if you don't see the email with instructions and make sure you read the instructions carefully.  WAIT LIST REGISTRATION OPENS SATURDAY @ 8AM
  2. If you did not receive an email this week with early registration instructions, you are not on the wait list.  
  3. If you are not on the Wait List, General Registration opens at 12pm EST. To register on Saturday, CLICK HERE

Registration is expected to sell out quickly so set a reminder to register as soon as your category opens!  



bluepoint cat

SPRING/SUMMER Moore's Marines Long Distance Training
Kent Island Running CLUB
Peninsula Pacers Running CLUB
Anne Arundel County STRIDERS

 Week #180, 6 June 2015


30 Years of MOORE'S MARINES 


"I can see myself being a runner, especially when I am around you guys."  - Steve Wilson, a Moore's Marine Beginning Runner graduate  




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.



 We have 8 months of Port-A-Pot covered.

  Remember; ALL volunteers will receive a FREE entry to one ROSARYVILLE TRAIL RUNS or BEN MOORE MEMORIAL HM & 10K. 


NOTE:  The tuesday Hill Repeats are going well, with about 5 to 8 participating - and the results are starting to show.  Today at 6:30pm we will do AHS Track session.  Come out and join us.


REMINDER that registration is open for  

ROSARYVILLE TRAIL RUNS (10k, 10M, 25K, 50k), and  





    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:  





Slushies vs. Frozen Underwear for Hot-Weather Workouts
-Someone try this and let me know how it works-

After hearing me extole the benefits of an ice bath after a long run, Chris Eck sent in this article.  She did not say if she had tried the frozen underwear.


Slushies or frozen underwear - which is better for staying comfortable while exercising in the heat? That pressing question motivated a new study comparing different ways of dealing with workouts in summertime temperatures. It concludes that precooling with ice is helpful, but the benefits depend on where you put the ice.

Exercising in the heat is more draining than most of us may remember, given this year's long, chilly winter and spring in most of the country. When ambient temperatures rise, the body must deal with high internal and skin temperatures during exercise.

In response, the body sweats more, which allows for evaporative cooling from the skin, and also shunts blood away from the core and toward the skin to release additional heat.

These processes, while effective at removing heat from the body, increase strain on the heart and reduce the flow of blood and oxygen to working muscles, which can make a workout that was easy when the weather was cool feel grueling.

So, many athletes and scientists have begun experimenting with a technique called precooling that involves lowering the body's temperature before a workout and, presumably, allowing someone to exercise more comfortably afterward, since the body starts from a lower baseline.

You can precool in many ways, with frigid showers, a cooling vest or shorts, an icy drink, and so on. Some of these techniques lower skin temperatures. Others - primarily those that involve ingesting ice - drop the temperature of your core.

Past studies have shown that, in broad terms, such precooling works and you can exercise in the heat for longer periods of time and at a higher intensity than if you do not first chill out.

But whether some types of precooling are more effective than others, and in particular whether cooling your skin would or would not be better than cooling your core, had remained unclear.

For the new study, which was published this month in the Scandinavian Journal of Medicine & Science in Sports, researchers with the Environmental Extremes Laboratory at the University of Brighton in England invited 12 experienced male runners to visit a humid and overheated lab room, where the thermostat was set to about 90 degrees, on three separate occasions.

During each visit, the men ran strenuously for about 30 minutes on a treadmill while the scientists monitored their core and skin temperatures, heart rates, blood lactate levels, feelings about how hot they felt and other measures.

Before one of these runs, the men sat quietly in the heated lab for 20 minutes, sipping a room temperature, sweetened beverage.

Twenty minutes before another of the runs, they drank about 16 ounces of a sweetened slushy drink, which quickly and significantly lowered their core temperatures. (The researchers used slushies because sugar mixed with ice lowers the temperature of the resulting beverage more than if it were shaved ice alone.)

Finally, 20 minutes before a third run, the volunteers elaborately lowered their skin temperatures by draping cold, wet towels around their necks, sticking one arm into cold water, donning a frozen cooling vest, and slipping on underwear equipped with frozen ice packs at the thighs. Not surprisingly, their skin temperature fell considerably.

Then the men ran.

The results were interesting. Compared with when they did not precool, the men could sustain a higher relative intensity during the early part of their run after drinking the slushie or cooling their skin, and they reported feeling much less hot, especially after the skin cooling.

But by the end of each run, their core and skin temperatures were about the same, whether they had precooled or not, meaning that the benefits of precooling had been short-lived.

More surprising, while the men's skin temperatures had climbed slowly after they had precooled with towels and vests and such, their core temperature had risen precipitously after the icy drink, faster even than with no precooling, suggesting that core cooling may wear off more rapidly than skin cooling, at least while running.

In the simplest terms, the upshot of the study, said Carl A. James, a doctoral candidate at the University of Brighton who led the experiment is that "if you can make people feel cooler, they generally run faster."

But the results also indicate that if you use only one type of precooling, you might want to concentrate on icing your skin instead of your stomach, since the effects seem to linger longer.

On the other hand, for maximal effect, you could drink a slushie while wearing a chilled towel, vest and shorts and sticking your arm into a bowl of ice, Mr. James said, a labor-intensive chilling regimen that he hopes to study in the future.

Realistically, few of us will go such extremes. Instead, to feel and perform a bit better outside as temperatures rise, drape a frozen towel around your neck about 20 minutes before you start exercising or, if you prefer, have a slushie, Mr. James said.

The effects won't last. But for a little while, you will be cooler. 



Mastering Running As You Age
Young Masters: 35 - 44

Last weeks article talked about the challenges or continuing a strong running ethic as we grow older. However the aspects of mastering running as we age vary at different 'stages' Masters.  Below is what the Young Masters from 35 to 44 years should know. 


It's tempting to deny that age has any effect at the lower end of this range. After all, Meb Keflezighi's PR win at Boston came only weeks before his 39th birthday, and many runners continue to improve during their late 30s. But the two oldest Olympic gold medalists were Carlos Lopes (marathon, 1984) and Constantina Dita (marathon, 2008), both 38 at the time of their wins. "The magic number is 39 to 40," says Mark Cleary, coach of the So Cal Track Club. "I know guys who run really fast at 38, then all of a sudden say, 'Now I know what you're talking about.' "

Some spend their early masters career bemoaning every race as a new PW-personal worst. Others embrace it, counting the days until their 40th birthday when they have a chance to set records in a new category.

Amy Begley, a 2008 Olympian and now head coach of the Atlanta Track Club, says every athlete has to deal with change. "There was a high point, and now they have to reset the goals," Begley says.

Her husband, Andrew, another coach with the club, faced similar issues earlier than most, when a knee injury in his 20s took him out of elite competition. "My advice is to learn to race against yourself," he says.

One way to measure that personal competition is by using predictor workouts, then trying to beat the prediction. Andrew Begley used the Mile Down workout, starting with 1600m, then working down: 1200-800-600-400-300-200m. "When you add up all of the times for this workout, I could run within 20 to 30 seconds of that for a 5K race," he says. "So when I got into the race, I was trying to run a little faster than predicted. If I could look myself in the mirror after my race and tell myself that I worked hard and didn't quit, it was a victory."

In terms of training, the changes at this early stage in masters running are relatively minor. Realize that injuries can be more frequent and take longer to heal. "Extra recovery time needs to be built in," Amy Begley says. "You may wind up doing more cross-training." And women, in particular, need to be aware of the risk of declining bone mass. "I encourage lifting exercises to keep up density in the upper body and spine," she says.


Priorities for a Young Masters Runner

  • Accept that things have changed: Don't collect personal worsts.
  • Look forward to being the youngest and fastest in a new competitive field.
  • Learn to evaluate results in relation to your workouts and your effort.
  • Start to add extra recovery time and cross-training.


NEXT WEEK: Learn how to adapt as you age:

Young Masters: 35-44
Middle Masters: 45-54
Climbing the Age Ranks: 55-64
Senior Masters: 65-74
Super Masters: 75+ 


 Stay Healthy;   


   c: 410-570-0003