Routes and Photos



4 July
Cambridge, Md

18 July
Quiet Waters

19 July
Upper Marlboro

8 Aug
Truman Pkwy

29 Aug
Crumpton, Md

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


I can now accept credit card donations; with secure, receipt verification.

Longevity and the Impacts of Exercise
A European Study   


A European cardiovascular study  boasts subjects of both genders totaling approximately 20,000. The youngest subjects are 20 years old, while the oldest are now 93 and counting. The goal three and a half decades ago was to increase understanding of the causes underlying heart disease and stroke. Since then it has yielded some 750 published research papers and expanded to include other diseases ranging from allergy to sleep apnea. The central idea continues to be discovering associations with longevity, and now they have done so for different forms of exercise.

"Jogging" is the term of choice here because, surprisingly, the researchers found the strongest link with longevity among people who ran at a "slow or average" pace for just one to two and a half hours per week. The average lifespan increase for male subjects in this population of exercisers was 6.2 years; for women the increase was 5.6 years. The subjects were asked to self-report their pace as either slow, average, or fast. While this seems a fairly blunt instrument to measure workout intensity, it does suggest that people who run at an easy-to-moderate effort, several times a week, for just 30 minutes or more see real health benefits. As little as two half-hour easy runs per week appear to offer measurable improvements in life expectancy. Five easy runs per week at this duration puts you in the upper reaches of this optimal zone-this is hardly overtraining.

The mortality of 1,116 male joggers and 762 female joggers was compared to the non-joggers in the main study population. The first data was collected between 1976 and 1978, the second from 1981 to 1983, the third from 1991 to 1994, and the fourth from 2001 to 2003. Results showed that in the follow-up period involving a maximum of 35 years, 10,158 deaths were registered among the non-joggers and only 122 deaths among the joggers. Analysis showed that risk of death was reduced by 44% for both male and female joggers.


Next, exploring the amounts of exercise undertaken by joggers in the study revealed a U-shaped curve for the relationship between the time spent exercising and mortality. As noted above, the researchers found that between one hour and two and a half hours a week, undertaken over two to three sessions, delivered the optimum benefits, especially when performed at a slow or average pace. Mortality is lower in people reporting moderate jogging than not only in non-joggers but also in those undertaking extreme levels of exercise. In other words, your efforts should leave you a little breathless, but not very breathless.


The conclusions presented at EuroPRevent 2012 should be considered preliminary until published in a peer-reviewed medical journal. But the health benefits of moderate exercise are well known and so the hard numbers on mortality rates and improved life expectancy shouldn't come as a shock. Still, it's impressive to hear risk-of-death reductions of 44%, and encouraging to runners everywhere-whether seasoned or just starting out-that jogging is most definitely good for your health and not overdoing it, as we shall see in another piece of recent news, is even better.


  Fatigue is voluntary.


  You are an 'experiment of one' 


Mastering Running As You Age
Climbing the Masters Ladder: 65 - And Up


Priorities for a Senior Masters Runner

  • Find company: Join a club and look for races with strong masters fields.
  • Lacking peers, compete with the open field, defining success on your terms.
  • Make caution your top priority in training.
  • Get serious about regular weight training.

Super Masters: 75+

Kregal's advice to 70-year-olds applies double to the age divisions above him.

For about two decades, beginning in the late 1980s, John Keston (now 90) was the dominant runner among his peers, setting age-group records in a wide range of distances. In his 70s he trained fairly traditionally, but as he approached 80, he found that rest had become so important he shifted to a three-day workout rotation, running one day (up to 16 miles), then walking 6 miles on each of the next two days. "I also raced a lot, using the races as my speed work," he says.


Only running every third day was a radical change from his prior training formula. But, he notes, "It worked." It worked so well, in fact, that at 80 he set world's bests for at least three distances: the mile, the 3,000m and the half marathon.


Others find, though, that as the years mount, the onetime nuances of form, pacing, race strategy and training take a backseat to simply lining up for the next race start.

Marv Metzer, an 87-year-old from McCook, Nebraska, still manages a 3:26 half marathon. Not fast, but it's the equivalent of a 30-year-old's 1:43. At his age, he says, training becomes more and more like work, and it's increasingly difficult to stay in shape. You also have to get used to the fact that you're slower than you'd like to be. On a recent training run, he says, he noticed his shadow and "it looked like I was walking."

He's also had to reduce his racing (because otherwise he'd spend all of his time recovering) and cut his training drastically. "I'm only doing about 15 miles a week," he says. "A few years ago, I did 60."

But he plans to keep going, even if eventually he winds up walking. "Unless something happens," he says, "I'm still going to be out there moving."

Reif echoes the same sentiment. "Use it or lose it," he says. "Its very important to stay active and healthy. I am very motivated to live a healthy lifestyle for the rest of my life."

And from a much younger masters perspective, Cotner notes that with each new age group, everything readjusts. "But that's what masters running is," he says. "You're reinventing yourself every season. We wipe the slate and start over."

Priorities for the Super-Master Runner

  • Ignore the voices that say you're too old.
  • Reduce racing and training volume.
  • Wipe the slate and start new every day.
  • Keep running

"It's all about mixing it up," . "Metabolism slows down 90 percent after 30 minutes of sitting. The enzymes that move the bad fat from your arteries to your muscles, where it can get burned off, slow down. The muscles in your lower body are turned off. And after two hours, good cholesterol drops 20 percent. Just getting up for five minutes is going to get things going again. These things are so simple they're almost stupid."
 Read more at: 




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 #183, 4 July 2015


30 Years of MOORE'S MARINES 


"I think there is no better way to invite a human being to view their body differently than by inviting them to be an athlete, by revering one's body as an instrument rather than just an ornament. It's a really great way to reorient how you see your body so you can see it as this incredible, awe-inspiring machine that you need to fuel well in order for it to function."
Alanis Morissette, singer/actress




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.



This is about the time in ever Moore's Marine's Marathon Training program that I offer some CAUTION.  The weather is getting warm, the days are long,  and you feel ready to attack the process of "getting faster, stronger, better".  You start to 'work through' some annoying 'nics and dings', slight soreness in the Achilles, annoying occasional sharp pains in the side of the knee, tightness in the back that just will not go away.  There are few absolutes in endurance training, but I know from hard earned experience that if you are NOT proactive in taking care of the minor aches and pains NOW, they will get worse and WILL impact your training. How much of an impact depends on what you do.  You have to make addressing those aches and pains as much a priority as you do getting your long runs done.  If you are not sure how to be proactive in healing - ASK :-)

   Shin Splints are one of the more common injuries.  They usually start out as a mild annoyance and gradually get worse with repetition. Here is a good article on exactly what shin splints (actually, a very poor name for the injury) are, and how to treat them.  The good news is, there is a lot you can do yourself.  Check out:  SHINSPINTS

I know it's easy to fall into the "comparison trap" and get depressed when you see your running partners progressing a little faster than you. You may find yourself pressing a little harder to keep up.    Be strong, Grasshopper. Resist the urge to press harder than you should.    Learn  where your fine line between gradually increasing  your stress (pace) tolerance and pressing too hard to 'keep up'.    I've seen greater improvement in some of you who's pace does not keep you at the head of the pack than some who are often the first ones to finish the run - it's ALL RELATIVE.   



REMEMBER - You are an experiment of one :-)


 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. 
Photobombing Amy and Debi celebrating their longest run ever - 20 miles on Rosaryville. Next up for both is Rosaryville 50k.


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:  







There have been several attempts to explain the purpose of recovery runs. One of the more popular justifications has been the idea that such runs help to clear excess lactic acid from your muscles. Since this idea has been disproved time and again (the fact is your body doesn't produce lactic acid, but clears it on its own within an hour after working out), there is little evidence that recovery runs promote muscle repair or any other healing-related benefits often attributed to these "easy" outings.

So if that's the case, why bother? Why not just take a rest day, or maybe cross-train? While there are programs that promote only focusing on a key few workouts per week and cross-training or resting on other days, most elite runners and most training plans for intermediate or advanced runners incorporate easy runs between the harder workouts. So what's the benefit? Why do such prescriptions exist in the absence of evidence supporting their use for the "usual" reasons?

It's time to define a new motivation for continuing to use recovery runs in your training. So long as you keep them sufficiently short and easy, they can be a productive tool in your training kit. In fact, if you view them as providing some of the benefits below, you'll start thinking of them as "anticipation runs," helping you get ready not only for your next harder workout, but also to toe the starting line of your goal race as ready as possible.


Here are three reasons to treat your recovery (or anticipation) runs with the respect they deserve.

Aerobic Development

The key determinant of performance at nearly any race distance above 400m is your aerobic strength. Any workout at nearly any effort or distance is going to help improve your aerobic fitness, and such improvements should be your number one priority. For beginners, the gains can be significant. For experienced runners, the gains may occur more at the margins-but the margins are eventually what matter the most.

Yes, you can achieve aerobic gains through cross-training. But the efficiency of such gains (benefits divided by the time spent) are much greater for running, and the principle of specificity applies, meaning the more time you spend on your primary activity, the better.


Running While Fatigued 

Perhaps one of the most important racing skills you can develop (besides a sense of pacing) is the ability to run through late-race fatigue. Successfully doing so can make the difference between a pleasant race experience with a satisfactory result and a crash-and-burn. There are three skills that help with this capability, all of which can be developed through running on tired legs, which is usually the point of recovery runs:

  • Mental toughness. The act of getting out the door and putting one foot in front of the other-regardless of the pace-is a precursor to doing the same thing at a faster pace come race day. If you can't master the former, your confidence in the latter will suffer.
  • Recruiting alternate muscles. As your primary running muscles get fatigued through repetition, your body learns to make subtle adjustments in the "balance of strength" it applies to the running process. It thus taps into muscle fibers that may go neglected if you only run when you are completely fresh. If these muscles aren't developed ahead of race day, don't expect them to perform when you need them.
  • Maintaining good form: In spite of the need to recruit alternate muscles, it is still important to maintain good running form to keep your running economy (and therefore pace) high late in the race. Learning to do so can also help increase your injury resistance during tougher training runs, and the recovery run provides a more benign environment for doing so.
  • Given the importance of your weight in your race performance, every bit of calorie burn you can muster helps. Furthermore, the easy, low heart-rate pace at which you should be running your recovery outings helps (if only in a small way) teach the body to better utilize fat-an especially important attribute for marathon runners.
  • Recovery runs aren't necessary if you are running four times per week or less, or if you are in a base-building phase where all your runs are easy. However, any running sessions beyond four per week during your training season should be recovery runs. These should be scheduled between your harder workouts, and can range anywhere from 30 minutes to 60 minutes in length, though more experienced runners capable of handling high mileage may go as long as 10 miles. These are also good candidates for doubles, where you run one (usually a little longer) recovery workout in the morning and a second later in the day.

    By learning to treat your recovery runs with a little more reverence, you too can view them with anticipation, helping to set you up for bigger gains to come.





This Weeks WORKOUTS 


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


-   START 6:30pm   

 This Tuesday is a TRACK SESSION at AHS. 6 x 800 (2 laps); depending on heat index. Same as Intervals - .  KEEP THEM CONSISTENT. 

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 - 'drop back 70% Effort. 

Pick up last 2 miles to 80%

This week is a small increase in effort 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.     



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