IN THIS ISSUE
IN FOR THE LONG HAUL
SHOULD YOU EAT BACK YOUR EXERCISE CALORIES?
Routes and Photos
EXERCISE IS GOOD FOR YOUR BRAIN
HOW TO TELL IF YOU ARE GETTING ENOUGH SLEEP
TRAINING SCHEDULE
2015 BRIDGE RUN UPDATE

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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IN IT FOR THE LONG HAUL 
  
RonandBeau

  

 Once you have been doing endurance events for a while, you realize the mental preparation is as important as the physical preparation.  The words of your high school coach saying (fill in your sport here..."...is 90% mental and 10% physical" - which was hard to accept when you were fighting the urge to puke on his shoes from exhaustion- been there.

   After a while, the mental aspect becomes second nature.  We are barely aware we are doing it, especially during the endurance activity; but it is good to remind ourselves of some mental techniques.

 

Studies have shown that the mere awareness of upcoming exercise is enough for your body to regulate pace, but due to the sheer length of an utlramarathon, this isn't enough. Reassess your body every hour to make sure you aren't expelling unnecessary energy on things like improper form or tensing up your shoulders. Little corrections can save you precious energy later on.

 

Think performance

It's easy to want to distract yourself from discomfort by thinking of your favorite song or focusing on the scenery, but this dissociative method is often unsuccessful. The strategies used by elite athletes involve focusing on performance-based thoughts: concentrating on stride length, for example, or assessing your heart rate and breathing. During the final half of the marathon, instead of thinking of how much you still have ahead of you, focus on regulating your pace and performing strong.

 

Self-efficacy theory

Take a moment to reflect on your last race and remember how you felt during each section of  the race. Focusing on how much is ahead of you can be daunting, but knowing that you've made it through once before can be enough to help you keep pushing. Whether it was your last ultra marathon or that time in training where you thought you hit your breaking point, reflect on your successes-the pain is now a distant memory! You've made it through before and you're going to make it through again.

 

Talk that talk

The road to an marathon finish is a long one, and your biggest competitor and supporter is yourself. Instead of telling yourself you can't run any faster, speak positively to yourself. Positive self-talk has been proven to increase performance, so create an internal dialogue (either out loud or in your head) to interpret your feelings, give instruction to your body and receive feedback.  Try a back-and-forth dialogue that will help you tap into how your body is really feeling. Then you can moderate and respond to these "voices" in a productive manner that will lead to greater success.

  .....And you thought talking to yourself would make people think you were crazy... well, sorry to tell you, but that ship left the harbor long ago.  :-)

 - always listen to your body.

 

 

  Fatigue is voluntary.

 

  You are an 'experiment of one' 

   

Should You Eat Back Your Exercise Calories?

 

Congrats! You've gone to the gym, put in some time on the treadmill and now have a few hundred extra calories in the bank. But what do you do with those extra exercise calories? Should you run to the kitchen and gobble them up, save them for a special weekend treat or ignore them altogether?

 MyFitnessPal article Hello Healthy give some good advice.

When faced with this decision, it's important to consider several factors, most notably your weight goal (whether you're wanting to lose, gain or maintain), the frequency, intensity and duration of your exercise, and your overall level of hunger.

For the average exerciser trying to lose or maintain weight (i.e. someone who burns an additional 200-500 calories a few times per week), exercise calories don't make up a significant portion of overall calorie burn, generally in the 1500-2200 per day range. Unless you're exercising at a moderate to high intensity for an hour or more, several times a week, or are actively trying to gain weight, you most likely don't need to be worried about eating all of those calories back.

 

The main reason is this: It's easy, and fairly common to overestimate calorie burn (both from everyday activity and from exercise) and underestimate calorie consumption. By going out of your way to eat back every calorie you expend during exercise, you may unintentionally undermine your efforts to lose or maintain your weight. Additionally, you could be overriding your body's hunger cues if you don't feel particularly keen for those exercise calories but eat (or drink) them back them anyway. If your body isn't telling you it needs fuel, it's best to save your exercise calories for when you want them-say, for an unexpected hunger pang or a weekend treat meal with friends.

 

Now if you're trying to lose weight, chances are you'll be on the hungry side . The upside to this is that those exercise calories become a "bonus"-so if your workout leaves you feeling a bit hungry afterwards, by all means you should enjoy the bump in calories and eat something. (Just read the 5 tips below beforehand to make the most of them!)

 

The vast majority of us who are trying to shed a few pounds or maintain our weight need not be concerned about eating back all of our exercise calories, but those trying to gain weight, and/or who are training heavily several times per week should be mindful about getting in enough calories-both to fuel physical activity and promote muscle growth, repair and recovery. For those of you who fall into this category, here are some great pre- and post-workout meals and snacks.

 

Whether you're exercising to lose, gain or maintain your weight, improve your fitness level, or just reduce stress, one thing to remember when eating back exercise calories is that the quality of those calories is just as important as the quantity.

 

To help you get the most out of those hard earned calories, here are 5 tips to healthfully handle those post-workout hunger pangs:

1. Start with a hydration check. Thirst can be misinterpreted for hunger so, if you're on the fence about whether you need to refuel or not, make sure you're not just dehydrated. Here are some hacks from other MyFitnessPal users for staying well hydrated.

2. Hone in on your hunger cues. Rather than running for the kitchen cabinet the moment you get home from your workout, trust your tummy to tell you if you need a post-workout snack.

3. Don't get stuck on the number. Remember, the calories you eat and exercise off are estimations, and we're more likely to overestimate calories burned from exercise. If hunger hits between meals, start slow-particularly if you're trying to lose or maintain your weight. Begin by eat back a percentage of your exercise calories (say, 50%) rather than all of them, and see how you feel in 20-30 minutes.

4. Focus on high-quality protein and wholesome carbohydrates. Doing so will optimize muscle repair and recovery.

5. Spread 'em out. Our bodies aren't able to store protein like carbohydrates and fat so, if you have a significant number of calories to eat back (lucky you!), be sure to include protein with each meal and snack over the course of the day for optimal muscle building and repair.

 

Nutrition Note: Large calorie deficits over time, whether through calorie restriction, exercise or a combination of the two, can lead to nutrient deficiencies and other health problems, so it's always a good idea to consult with a doctor or dietitian if you are unsure about how many calories (exercise or otherwise) you should be consuming.

 

If you are looking for additional exercise/diet information, I recommend you talk to our own Kathleen Madden.  Leenie will be completing her studies to be a certified Nutritionist and is well familiar with the challenges of distance runners and calories - she also being a certified 'badass' runner herself.


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

 Week #188, 8 AUGUST 2015
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 "But the most remarkable thing was that Michelangelo choose to render David not in a moment of triumph or in the midst of competition, but in the calm before battle, in that quiet moment of introspection before going out to meet his fate.

  He does not know if he can win, but he knows he will try.  Perhaps he will be overmatched - his opponent is twice his size - but David's physical form tells you that, like all athletes, he has spent much of his life in preparation for this moment" -from "Racing the Rain" by a teacher to a young man just before his first competitive track race. by John L. Parker Jr

 

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. 

" .....but now (lap 3 of  mile race) Lee was flagging again, and this time when Cassidy went by him there was no fight. Cassidy concentrated on running smoothly and efficiently.  And he noticed something for the first time. He didn't feel particularly fatigued. It was a strained feeling, a feeling of effort, but the desparation of running close to his red-line wasn't there.  It wasn't exactly easy, but it wasn't hard either.  Most of their interval workouts were harder.  It occurred to him that this was what all the training had been about.  He was doing exactly what he had been training to do."

  These are the thoughts of a teenage kid, in the middle of high school track meet realizing what all the pain and suffering during his training was all about.  I can certainly relate, although for we 'more mature' runners, our "track meet mile" is a bit longer; the reminder is always there - along with the pain and suffering. I think all of us had OR WILL HAVE similar epiphanies.


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***THIS SATURDAY*** 

BEN MOORE MEMORIAL
Half Marathon, 10k and RaceWalk  
  There is still time to register or volunteer.   If you are running your normal Truman route, be prepared to have lots of company - and feel free to partake of the Water Support stops.

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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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    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 IS GOOD FOR YOUR BRAIN - WHO KNEW?

 

The benefits of exercise have been well-established over the years. Now, there may be even more incentive to dust off those sneakers and take a walk or jog around the neighborhood.

Three separate studies presented this week at the Alzheimer's Association International Conference in the District of Columbia suggest that regular physical activity may stave off the risk for Alzheimer's disease, mild cognitive impairment, aka MCI, or dementia.

More specifically, the studies examined the effects of aerobic exercise on Alzheimer's disease, vascular cognitive impairment - weakened thinking abilities due to damaged blood vessels in the brain - and MCI, a stage between normal aging and dementia.

The Danish ADEX study included 200 people ages 50 to 90 with Alzheimer's disease who were randomly assigned to either a supervised 60-minute exercise session three times per week for 16 weeks, or no exercise. Those assigned to the exercise program had fewer symptoms of anxiety, irritability and depression - common burdens of Alzheimer's disease. In addition to improved physical fitness, a subgroup of the exercise group showed significant improvements in mental speed and attention.

Another study included 65 sedentary adults ages 55 to 89 with MCI, randomly assigned to either a supervised aerobic training regimen of moderate to high intensity or a stretching group for 45 to 60 minutes four times per week for six months. Those assigned to aerobic exercise had significantly lower levels of tau proteins - a hallmark of Alzheimer's disease - compared with the stretching group. This group also exhibited increased blood flow in the memory and processing region of the brain, in addition to improvements in attention, planning and organization abilities.

The third study included 71 adults ages 56 to 96 with vascular cognitive impairment. One-half of the group completed aerobic exercise three times per week for 60 minutes with fitness instructors, while another received no fitness instruction but completed an education seminar on nutrition once monthly. Those who exercised had significant improvements in both memory and attention.

"Based on the results we heard reported [today] at AAIC 2015, exercise or regular physical activity might play a role in both protecting your brain from Alzheimer's disease and other dementias, and also living better with the disease if you have it," said Maria Carrillo, the Alzheimer's Association's chief science officer, in a press release

 

HOW TO TELL IF YOU ARE GETTING ENOUGH SLEEP

 

 

Take a look around you. Does it seem like everyone is miserable, having a bad day, and just totally not interested in talking? Then you're probably not getting enough sleep.

 

At least, that's what scientists at the University of California Berkeley will tell you.

When they recorded 18 young, healthy people's reactions to facial expressions after 24 hours without sleep, the scientists found the sleepy volunteers couldn't distinguish a smile from a scowl. But after a restful night, the same 18 people had no trouble telling the difference between a happy face and an angry one.

It wasn't just their brains that couldn't recognize a friendly face, but their hearts, too. While sleep-deprived, the study participants' heart rates did not respond normally to a threatening or friendly face, and researchers found a disconnect in communication between the brain and heart, limiting the study participants' ability to sense distress signals.
 

"Sleep deprivation appears to dislocate the body from the brain," Matthew Walker, senior author on the study, said in a press release. That disconnect leads you to interpret every face as threatening, according to the researchers, and could explain why people who don't sleep well are often less sociable and more lonely. Get some quality rest with these 20 ways to sleep better every night. 


 

 


 

2015 TRAINING SCHEDULE

HERE 

  

This Weeks WORKOUTS 

 

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

 

-   START 6:30pm   

 This Tuesday is speed work at TURMAN PAPA BEAR for some HILL REPEATS. Number 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   -13.1 MILES - 85% Effort. 

Time Trial - ie test yourself (if conditions warrant)

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!  

 

 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

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