Routes and Photos



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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My apologies for missing last weeks Issue.  I had every intention of getting it out while sitting on the balcony of our stateroom on our cruise ship, sipping a fruity drink.  Did not work out that way.
  I did run every day; first thing in the morning - AND Lynn joined me!  It was interesting that the first day was packed - had to wait for a treadmill.  However, each day the number of people grew smaller and smaller.  I had an interesting conversation with one of those repeaters.  He noticed my IRONMAN KONA tattoo - interesting how a distinctive race shirt or tattoo can start up a conversation - and asked me which one I had done.  That started the conversation.  He said he had done a Half IM and wanted to do a full 'some day'.  I asked him why not now.  'Oh, I have a bad knee' and showed me his arthoscopic 'pin holes'.  I showed him the 11 inch train track on my knee and said 'Don't let that stop you'.
  He said ' Oh, and I have asthma'.  I showed him my inhaler and said "That should not be a deterrent". 
  "Yes, but I have high cholesterol and my doctor thinks I may have some blockage and I'm over 50 years old".  I told him my 'high cholesterol' story and about the stint in my heart and had done my last IM at 63, two years ago. 
   I could tell he was getting the idea so I told him;
   "You can keep going (I did not call them 'excuses') as long as you want but I can counter every excuse you can come up with - and I am not going to enable you avoiding the point here.  If you really want to do an IM - make it a priority - and JUST DO IT  (that's when I told him about my JUSDUIT  license plates).
  He smiled, agreed, thanked me - and went on his way.  Now, he may NEVER attempt an IM and may rue the day he met the weirdo, old guy, on the cruise ship  -but-  I will always know I did not enable his lack of will - and may just see his name in the results of an IM one day.

  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.  one more time 5 x 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 


    -14 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.



Hope to see you at the track.     



Mastering Running As You Age
Young Masters: 45 - 54

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 MID-Master from 45 to 54 years should know. 


While the increase in recovery time and the decline in top performances are impossible to ignore, this age can be one of the most rewarding of a runner's life. Each age group represents a chance to be the young runner again, providing anticipation as the turn-year approaches and offering the thrill of setting new marks and competing for awards as you enter the new group.

Some people who had busy family lives when they were younger may suddenly find new time for training. Consider Colleen Rocereto of Tigard, Oregon. At 49, with the last of her three sons in college (and a 40:56 10K already in her arsenal), she has started joining groups-one on the track and another for weekend runs-in preparation for seeing what she can do in the 50-54 age group. The opportunity to do such workouts with partners, rather than just running out the door, has opened a new window on her training. "I feel like I can get faster and stronger," she says.

Another motivation is simply to beat the age-grading curve. In fact, you can easily channel the energy you once put into chasing PRs into chasing age-graded PRs, with similar, if not greater satisfaction as you defy the hands of time.

But this is also the age when masters reality truly sets in. Not only do you have to be exceptional to still be fighting for the type of position you might once have had among the open-class runners, but if you haven't already adjusted training to accommodate your changing body, you're in danger of spending this decade fighting off injuries. "Keep health before fitness," Cotner says. "If you're always having to compromise workouts by what hurts, you're not going to get very far."

Part of staying healthy is maintaining muscle strength and flexibility. "That's a real change from a number of years ago," says Bob Williams, a Portland, Oregon, coach. "People are now in the gym-they're really doing it."

Two muscle groups of particular importance are the calves and hip flexors.

For the calves, the most common problems are inflexibility and muscle pulls. But aging calves can also lose power. To see if this applies to you, Cotner suggests finding a steep hill and running up it, counting strides. He uses a hill that's about 500 meters long, with a grade of 12 to 14 percent, but there's no magic to that formula, especially in places where long, steep hills are hard to find. What matters is that the fewer strides it takes to cover the course, the more power you have in your calves-and that you repeat this test on the same hill periodically to see whether you're improving, declining or maintaining.

As for hip flexors, they are the muscles that help lift your knees and swing them forward between strides-meaning that there is a strong correlation between hip flexor strength and running speed. But they can lose strength and flexibility, especially if your job entails increasing amounts of sitting as you get older.

Tight hip flexors can also lead to hamstring problems. That's because the hip flexors attach to the pelvis and to several vertebrae of the lower back. When they get tight, Cotner says, they change the tilt of the pelvis. The result is a reduced ability to activate the glute muscles, less hip extension (the upper leg going out behind) and hamstrings that are overstretched and weak-so much so that Cotner sees the combination of these problems as a common syndrome.

The solution to any of these problems, of course, is strength and flexibility training. You can no longer get away with perfunctory stretches and just running. All those articles about supplemental training that you ignored in your 20s now make the difference between continuing as a successful racer and dropping out with injury or dropping off with a compromised stride.

Other training tips for runners in this age group are simpler. Pretty much every coach, for example, recommends spending as much time as possible on soft surfaces. "Run too much pavement," Cleary says, "and your days are numbered." He feels that even tempo runs should be on a track, trail or other soft surface. "I'll do 24 laps around a sports park, on grass," he says. Cleary is 56; if you insist on spending all your time pounding the pavement, he says, "I'll be running 10 years from now when you're not."

Priorities for a Middle Masters Runner

  • Find new motivation with each age group or in beating your PRs with age-grading.
  • Use newly found extra time to train more.
  • Work on strength and flexibility, particularly in the calves and hip flexors.
  • Run on soft surfaces

NEXT WEEK: Learn how to adapt as you age:

Senior Masters: 65-74
Super Masters: 75+

bluepoint cat

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

 Week #181, 20 June 2015


30 Years of MOORE'S MARINES 


"Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in your sails. Explore. Dream. Discover."  Mark Twain




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:  Tuesday Track Session 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:  





HYDRATION - So simple but so misunderstood and underappreciated

 Our group that headed west to do the Rainier to Ruston 50 MIle run in Washington State got sidewhacked by Mom Nature.  Varying degrees of heat exhaustion/dehydration eventually got to all of them.  Barb Hamilton was the only one able to finish - but in tough shape.  Paula had some falls early and decided to call it a day. Tom and Leenie forged ahead of Barb when she started having intestinal 'issues'.  Jim took off but - deja vue' here - too fast for the conditions and had dizziness, nausea about 37 miles and dropped.  Leenie and Tom experienced cramps and dehydration and eventually Barb caught up and went on to a tough finish.  I will claim partial credit because I was able to phone her twice along the trail - and tried to calm her down and get her to 'fix the problem not succumb to it"

  Also, last week, John Curley took on the tough Holiday Lake 50k.  He also succumbed to the temps, terrain, and dehydration.

  Their experience reminded me it was probably a good time to revisit a great article on hydration I came across a while back.



Recent media reports have made the issue of fluids and hydration very confusing, which is too bad because it is actually a very straightforward issue.

The American College of Sport Medicine (ACSM) says this about hydration, a statement that I completely endorse: "Hyponatremia is a dangerous condition that may arise when athletes consume too much water or sports drinks, diluting or disrupting the body's sodium levels. ACSM experts in sports medicine and exercise science point out that while hyponatremia is a serious concern, excessive fluid consumption resulting in hyponatremia is unlikely to occur in most athletes, and hydration is important for all active people. Water and sports drinks, when consumed as recommended, are not dangerous to athletes. And while hyponatremia has gotten more attention lately, far more athletes are affected by dehydration."

A good example of this comes from the experience at the 2004 Boston Marathon. According to The Boston Globe: "The main tent, which contained approximately 240 cots, was mostly full of dehydrated runners complaining of nausea, diarrhea and vomiting." Hospital officials reported a single case of hyponatremia in this year's marathon, involving a runner who was released after treatment.

With all of this in mind, it is truly unfortunate that the media and some individuals in the sport community have positioned overhydration and hyponatremia as larger concerns than dehydration - the evidence paints quite a different picture if you really look at things clearly.

The American College of Sport Medicine stands by its current stand on fluids and hydration:

* It is recommended that individuals drink about 500 mL (about 17 oz.) of fluid about two hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water.

* During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e., body weight loss), or consume the maximum amount that can be tolerated.

* It is recommended that ingested fluids be cooler than ambient temperature (between 15C and 22C).

* Fluids should be readily available and served in containers that allow adequate volumes to be ingested with ease and with minimal interruption of exercise.

* Addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement solution is recommended for exercise events of duration greater than one hour since it does not significantly impair water delivery to the body and may enhance performance.

* During exercise lasting less than one hour, there is little evidence of physiological or physical performance differences between consuming a carbohydrate-electrolyte drink and plain water.

* During intense exercise lasting longer than one hour, it is recommended that carbohydrates be ingested at a rate of 30-60 grams per hour to maintain oxidation of carbohydrates and delay fatigue. This rate of carbohydrate intake can be achieved without compromising fluid delivery by drinking 600-1,200 mL/hr of solutions containing 4%-8% carbohydrates (the standard for most commercially produced sport drinks mixed to the manufacturers' specifications).

* Inclusion of sodium (0.5-0.7 g/L of water) in the rehydration solution ingested during exercise lasting longer than one hour is recommended since it may be advantageous in enhancing palatability, promoting fluid retention and possibly preventing hyponatremia in certain individuals who drink excessive quantities of fluid. 





Overexerting yourself with exercise can lead to blood poisoning, a team of researchers have claimed.

Scientists from Monash University in Melbourne, Australia, say that pushing your body to the limit can cause intestinal bacteria to leak into the bloodstream.



The team, led by Dr Ricardo Costa from the Department of Nutrition and Dietetics, monitored people who participated in lengthy endurance events - such as 24-hour ultra-marathons and multi-stage ironman contests - over consecutive days.

They found that, when comparing before and after blood samples, prolonged exercise "causes the gut wall to change, allowing the naturally present bacteria, known as endotoxins, in the gut to leak into the bloodstream". The result of this is that the body triggers its systemic inflammatory response from the body's immune cells - which is similar to a serious infection.

However, athletes - whether professional or hobbyists - who are healthy develop immune characteristics that help combat any exercise-related infection when they follow a consistent training program in anticipation of endurance events.

But those who have had little training "put their bodies under enormous strain above the body's protective capacity" in such events says Dr Costa, warning that as little as four hours tough exercise for consecutive days could be dangerous.

In a worst case scenario, this can lead to sepsis-induced systemic inflammatory response syndrome, which can be fatal if not treated immediately.

"Nearly all of the participants in our study had blood markers identical to patients admitted to hospital with sepsis," said Dr Costa. "That's because the bacterial endotoxins that leak into the blood as a result of extreme exercise trigger the body's immune cells into action.

"Exercising in this way is no longer unusual - waiting lists for marathons, Ironman Triathlon events and ultra-marathons are the norm and they're growing in popularity.

"It's crucial that anyone who signs up to an event gets a health check first and builds a slow and steady training program, rather than jumping straight into a marathon, for example, with only a month's training.

"The body has the ability to adapt and put a brake on negative immune responses triggered by extreme endurance events. But if you haven't done the training and you're unfit - these are the people who can get into trouble."






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!  




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:





 Stay Healthy;   


   c: 410-570-0003