IN THIS ISSUE
RE-THINKING THE 10% RULE
YOU ARE STRONGER THAN YOU THINK
TRAINING SCHEDULE
2015 BRIDGE RUN UPDATE
Routes and Photos
EXERCISE CAN MAKE YOU SMARTER AS YOU GET OLDER
NEW ADVICE ON DRUGS COMMONLY USED BY RUNNERS

UP COMING EVENTS

   



8 Aug
BEN MOORE MEMORIAL
HALF MARATHON & 10K
Truman Pkwy

29 Aug
CRUMPTON VFD 5K
Crumpton, Md

12 Sept
FARMING FOR HUNGER
Prince Frederick

12 Sept
FEED ANNAPOLIS
Navy-Marine Stadium

13 Sept
GRAND PEOPLE CHASE
Adamstown, MD

19 Sept
Women's Wellness 5k
Millersville, MD

20 Sept
KTS Memorial 5k
Kent Island

26 Sept
Glen Burnie Improvement Assoc 5k
Glen Burnie, MD

26 Sept
VINEYARD DASH 5K
Lanyard, MD

26 Sept
RIDGEWAY E.S. 5K
Millersville , MD

27 Sept
ANNAPOLIS RUN 4 SHELTER
Quiet Waters

3 Oct
PASS IT FORWARD 5K
Millerville, MD

3 Oct
AUX VOLUNTEER FD 5K/10K
Crofton, MD



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RE-THINKING THE 
'10% RULE'
  
RonandBeau

 

Open any running book and flip to the chapter on mileage. You'll inevitably find that the 10 Percent Rule is recommended for runners who want to run more.

The 10 Percent Rule states that you should only increase your weekly mileage (or volume) in increments of 10 percent. So if you are running 30 miles this week, you should only run 3 more miles next week.

 

There are smarter ways to increase your volume. Unfortunately, the 10 Percent Rule is too general and doesn't apply to many training situations. It brings up a lot of questions:

  • Are you being too conservative with your mileage?
  • Are you being too aggressive?
  • Where are you in your training cycle?
  • Does your training program have the right ancillary exercise to help you prevent injury?

1) If you're a beginner, forget the 10 Percent Rule.

As someone learning how to start running, your main priority is to run consistently and allow your body to get used to running. Two or three days of running 1 to 4 miles works well depending on your fitness level. Don't increase your mileage every week; instead, keep it consistent for two to three weeks to allow your body to adjust. When you're comfortable, then you can run more.

If you run three days per week for 2 miles, 3 miles, and 3 miles and you're ready for more mileage, you can add another day of running.

Simply add another 2 miler to your schedule. Even though this is a 25 percent increase, it's entirely safe provided you were comfortable with your previous volume. Stick with your new running schedule of 10 miles for another two to three weeks, and then consider an additional jump.

 

2) Determine your mileage sweet spot.? 

Runners with more experience will find that they have a mileage sweet spot. This particular volume will be comfortable for you but running more will be a challenge. You may find yourself overly tired, prone to injury, or running poorly in workouts.

Let's take a hypothetical runner who finds 25 miles per week easy. We'll call her Meaghan. She can jump up to this volume quickly and get in fairly good shape.  

But to reach big goals in longer races, like qualifying for Boston, Meaghan may need to run 35 or 40 miles every week. This is where she may run into (pun intended) problems. The injury potential beyond her mileage sweet spot of 25 per week is much higher.  

 

To help Meaghan stay healthy, more conservative mileage increases of only 5 percent are more appropriate. She should also maintain her volume for several weeks instead of running more every week.

 

3) When you're coming back from a brief break in training, skip the 10 Percent Rule. 

Let's talk about Meaghan again. If she takes a week off from running, she is not starting from scratch. She can easily start running 15 to 20 miles per week and quickly increase to her sweet spot of 25 miles.

If your break from training is longer than two weeks, you may want to be more cautious with increasing your mileage. Start at a conservative level and increase your mileage by 10 to 15 percent every two to three weeks.

 

4) Be more conservative when you're in unchartered territory. 

When you start running more than you have ever run before, you're in a potential danger zone. Your body has never run so many miles and a long adjustment period is probably necessary. At least two to three weeks of the same mileage might be necessary before running higher volume.

 

Mileage Isn't Everything

Ultimately, your mileage takes a backseat to the consistency of your training.  Running an extra 5 or 10 miles next week isn't meaningful unless it's done for months. Instead of always trying to do more, try to run consistently. Be patient and gradually increase your volume over months and years (not days and weeks).  

There's no magic number that will make you accomplish your running goals. Focus on consistency, not making stupid mistakes, and only moving up your mileage when you're ready and comfortable. You may find yourself increasing your volume more or less than 10 percent, but in the end,

 

- always listen to your body.

 

  Fatigue is voluntary.

 

  You are an 'experiment of one' 

   

"YOU ARE STRONGER THAN YOU THINK"
Last week Scott Jurek set the record for transiting the full 2,186 mile length of the Appalachian Trail - by just 3 hours.  To do so, he had to overcome early injuries and setbacks and cover the final miles with just one hour sleep in the last 3 days.
  In the interview as he was sitting at the top of Katchin Mountain he touches on many of the principles, insights, and motivations we feel and I try to instill in all of you.
  Note: it is lengthy, but worth it.

2015 TRAINING SCHEDULE

HERE 

  

This Weeks WORKOUTS 

 

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

 

-   START 6:30pm   

 This Tuesday is speed work at TRUMAN HILLS for 8 to 10 Hill Repeats 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 

 

Drop-back run   -12 MILES - 70% Effort. 

"Time on your feet"

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.     

  

2015 BRIDGE RUN

REGISTRATION BLOCK #3 - OPENS MAY 2ND!

 

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!  

 

 

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 - 

http://www.runningahead.com/groups/truman/maps

 

OUR SPONSORS
 
bluepoint cat



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

 Week #186, 25 July 2015
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

  

"YOU ARE STRONGER THAN YOU THINK"  Scott Jurek after setting Appalachian Trail Through Hike Record

 

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.

 

*********************************************************  

   
THANKS to WILLIE GUMULA for his donation to the Port A Pot. Derek has been the most consistent donor for a long time.
 

  

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

This past Sunday's ROSARYVILLE TRAIL RUNS was successful on all fronts.  Even with temps reaching 97 degrees and 75% humidity, with a Heat Index of 106, the shade on the course was a welcome relief.

  We had 298 participants and considering the conditions, very few DNF's. Although there were a LOT of changes in distances - from longer to shorter :-)

  The Aid Stations, led by John Curley, with Jen Ralston representing the Anne Arundel STRIDERS, and her daughters (Haley sang the National Anthem for the Start), and Ryan.  The other Aid Station was Led by Willie Gumula, Tom and Nancy Zorn. 

 
 
 
 

  All the Volunteers turned in their own heroic performances.  I know it is cliche' and trail runners understand more than most other runners, that these runs literally could not be done without these Volunteers; and volunteering for an ultra trail run is a LOT different than for a 5k.

  Early returns indicate the race will be able to contribute over $1000 to the beneficiary charities - Special Operations Warfare Fdn and Rude Ranch Animal Rescue.

  It was good to see our own Jim LeClare volunteer and win his age group, culminating a 100+ mile training week in preparation for the Eastern States 100 Mile

 Run in August with Ron Hooker. Bo Bland did the 50k in 6:09 and volunteered before the Start.

  I was very proud to see Debi Smith, Angela Hayes, JimAcri finish their FIRST ULTRA-MARATHON.  Debi and Angela are training for their first marathon in the fall and winter - I think they will do just fine!  

 

 

BEN MOORE MEMORIAL
Half Marathon and 10k  
  

are coming up on 8 August and is also ahead of last year registrations.

 If you are not planning on running, please consider volunteering.  It is a great way to pay respect to someone just about every runner in/near Annapolis owe a great debt.  If you are not one of those trained by Ben, you are likely being coached, supported by someone who was.

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NOTE:  Tuesday Track Session tonight.at 6:30pm we will do AHS Track session.  Come out and join us.
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REMINDER that registration is open for  

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

EXERCISE CAN MAKE YOU SMARTER AS YOU GET OLDER

 Here's more reason to keep running well after you've eclipsed 40 years old: Endurance exercise may keep your brain working at full-tilt as you age, according to a new study in the journal Medicine & Science in Sports & Exercise.

Researchers at the University of Texas at Austin attempted to determine the correlation between a person's cardio fitness and cognitive function in middle-aged adults.


The study drew from a sample of 59 adults between the ages of 43 and 65, with 32 participants classified as endurance-trained subjects and 27 as sedentary subjects. The exercising group had engaged in moderate or strenuous aerobic exercise for at least four days or seven hours a week, while the sedentary subjects exercised less than one hour a week.

The measurements used in the study consisted of an incremental treadmill test to measure cardio fitness, an ultrasound to measure blood flow velocity, and a series of cognitive tests that gauged a subject's memory and attention.

Overall, the exercise group displayed a better performance on memory-related tests and had better cognitive composite scores. The possible link between exercise and staying sharp? People who exercised also displayed better vascular function, or blood flow in the brain, than the sedentary individuals.

"The findings from this study suggest that middle-age runners do not only have better cardiovascular function and health, but also enhanced cognitive performance particularly in the domains linked with age related cognitive decline and impairment," said Dr. Martha Pyron, a coauthor of the study.

The study concluded, "Habitual aerobic exercise ameliorates vascular health, an effect which may further translate into improved cognitive performance."

Although the majority of the endurance trained participants in the study were runners, Pyron said results imply that other forms of aerobic exercise, such as swimming or biking, can also have a positive impact on vascular health, and, in turn, cognitive function.

NEW ADVICE ON DRUGS COMMONLY USED BY RUNNERS

 

Two new reports offer heart-health advice of potential interest and importance to runners.

In the first, the Food and Drug Administration (FDA) has strengthened its warning that over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) increase the risk of heart attack and stroke. In the other, a well-known marathon-medicine expert has proposed that a premarathon aspirin could lower heart attack risk among older male marathoners.


The FDA first warned consumers about NSAID-heart issues in a 2005 statement. The previous year, Merck voluntarily withdrew Vioxx from the marketplace due to adverse results. Among the points of the new report, issued on July 9:

  • The risk of heart attack or stroke can occur in the first weeks of NSAID use, and grows greater with continued use.
  • Higher doses of NSAIDs increase the risk.
  • The risk is greater among those who have existing heart issues, or have had a prior heart attack.
  • There is an increased risk of heart failure with NSAID use.

Some runners take a lot of NSAIDs to reduce musculoskeletal pains. They might not be aware of the heart and stroke risks. An oft-cited research review, published in The Lancet in 2013, concluded that "NSAIDs increase vascular and gastrointestinal risks to a varying extent."

The Lancet paper offered a suggestion for those who are dependent on NSAIDs: Naproxen seems a better choice than ibuprofen, and similar NSAIDs.

"Our analyses suggest that naproxen might not be associated with an increased risk of major vascular events," the Lancet authors concluded. The naproxen advantage, however, has not been definitively proven.

William Roberts, M.D., author of Runner's World's Ask the Sports Doc column, says the NSAID question is a difficult one for some runners-the medications can bring pain relief that allows for continued exercise, with all the physical and emotional benefits exercise can deliver.

"They are the most requested meds by runners at races I attend," Roberts wrote in an email to Runner's World Newswire. "Still, I generally advise against using them prophylactically and during races [because of] the cardiac and renal risks. Runners need an individualized plan to determine if NSAIDs are worth the risk."

 

Additionally, a just-published analysis in the British Medical Journal found concurrent use of NSAIDs and anti-depressants can lead to increased risk of brain bleeding. A clear message to over-the-counter med buyers: Just because a medication is readily available in large quantities does not mean it's totally safe. All medications have risks and side effects. Similarly, a medication that improves one condition, like pain, might have a negative impact on another condition.

 

Numerous studies have shown that incidence of heart-related deaths during marathons is very low, but that doesn't mean runners and doctors don't want to drive the rate even lower. Boston-based marathon expert Art Siegel, M.D., believes a premarathon, low-dose aspirin (81 milligrams) might help.

 

In the online medical journal OpenHeart, Siegel writes, "Prerace low-dose aspirin usage is prudent to protect susceptible runners from a high, if transient, risk of cardiac arrest during races." He defines "susceptible" as men over 40, and says the low-dose aspirin should not be enteric coated.

"My goal is to lower risks in only susceptible middle-aged males," Siegel told Newswire. "Aspirin is already evidence-based for prevention, and has virtually no risk of adverse side effects with low doses."

 

Marathon cardiology experts Paul Thompson, M.D., and Aaron Baggish, M.D., offer a more nuanced view of aspirin use. Both note there has been no large study to show that aspirin can reduce runner deaths in marathons.

They also cite aspirin's well-known association with gastric bleeding, with Baggish adding aspirin allergy "is not a trivial disease." For that reason, he's particularly leery of premarathon aspirin use by runners who haven't previously used aspirin without problems. As with sports drinks, bars, and gels, try low-dose aspirin first in training.

Baggish believes there is "no compelling data" to show a race-day aspirin has any benefit. 

 

Thompson comes closer to Siegel's view. "I do think that running increases the cardiac risk considerably over rest," he says, "so the low risk of a prerace aspirin may be of benefit to certain runners."


 

 

 Stay Healthy;   

Ron

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