IN THIS ISSUE
IS RUNNING BAD FOR YOUR KNEES?
CAN YOU REALLY GET ARTHRITIS FROM RUNNING?
MASTERING THE LONG RUN
SPICY FOOD FOR BETTER RUNNING
TRAINING SCHEDULE
2015 BRIDGE RUN UPDATE
Routes and Photos

UP COMING EVENTS

   



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



IS RUNNING BAD FOR YOUR KNEES?   
  
RonandBeau
   
Perhaps because it seems intuitively true, the notion persists that running, especially when done long-term and over long distances, is bad for the joints. Indeed, it would be hard to think otherwise when with each foot strike, a runner's knee withstands a force equal to eight times his or her body weight - for a 150-lb. person, that's about 1,200 lb. of impact, step after step.
The common wisdom is that regular running or vigorous sport-playing during a person's youth subjects the joints to so much wear and tear that it increases his or her risk of developing osteoarthritis later in life. Research has suggested that may be at least partly true: in a study of about 5,000 women published in 1999, researchers found that women who actively participated in heavy physical sports in their teenage years or weight-bearing activities in middle age had a higher than average risk of developing osteoarthritis of the hip by age 50.
But over the past few years, an emerging body of research has begun to show the opposite, especially when it comes to running. Not only is there no connection between running and arthritis, the new studies say, but running - and perhaps regular vigorous exercise generally - may even help protect people from joint problems later on.

In a well-known long-term study conducted at Stanford University, researchers tracked nearly 1,000 runners (active members of a running club) and nonrunners (healthy adults who didn't have an intensive exercise regimen) for 21 years. None of the participants had arthritis when the study began, but many of them developed the condition over the next two decades. When the Stanford team tabulated the data, published in the Archives of Internal Medicine in 2008, it found that the runners' knees were no more or less healthy than the nonrunners' knees. And It didn't seem to matter how much the runners ran. "We have runners who average 200 miles a year and others who average 2,000 miles a year. Their joints are the same," says James Fries, a professor emeritus of medicine at Stanford and the leader of the research group. The study also found that runners experienced less physical disability and had a 39% lower mortality rate than the nonrunners.
In 2007 a nine-year study of 1,279 elderly residents of Framingham, Mass., resulted in similar findings: that the most active people had the same risk of arthritis as the least active. About 9% of the participants overall developed arthritis over the course of the study, as measured by symptoms reported to their physicians (pain and difficulty walking) as well as X-ray scans. And in the same year, Australian researchers writing in the journal Arthritis and Rheumatism found that people who exercised vigorously had thicker and healthier knee cartilage than their sedentary peers. That suggests the exercisers may have also enjoyed a lower risk of osteoarthritis, which is caused by breakdown and loss of cartilage.

Together, the findings lend support to the theory that osteoarthritis, which affects nearly 20 million Americans, is caused mainly by genes and risk factors like obesity (obese men and women are at least four times as likely to become arthritic as their thinner peers), rather than daily exercise or wear and tear of joints. In fact, a "normally functioning joint can withstand and actually flourish under a lot of wear," says Fries. Because cartilage - the soft connective tissue that surrounds the bones in joints - does not have arteries that deliver blood, it relies on the pumping action generated by movement to get its regular dose of oxygen and nutrients. "When you bear weight, [the joint] squishes out fluid, and when you release weight, it sucks in fluid," says Fries, explaining why a daily run or any other workout is useful for maintaining healthy cartilage.

That's not to say that there are no risks in running. It can sometimes cause soft-tissue injuries and stress fractures, also called hairline fractures, which result from the compounding of tiny cracks in the bone over time. It's not uncommon for such tiny cracks to appear in the bones that bear the heaviest loads, like the tibia (shinbone), but they usually heal quickly and go unnoticed. Stress fractures occur when bone damage happens suddenly, without enough time to heal. For instance, high school athletes who stop training all summer and then abruptly start attending practice every day have a much higher risk of stress fractures in their shinbones than their friends who practiced regularly over the break.

The good news is that there are ways to help reduce the risk of stress fracture. One method may be to simply strengthen the muscle attached to the bone. In a study published in the December issue of Medicine & Science in Sports & Exercise, researchers at the University of Minnesota found that among competitive female runners, those with larger calf muscles were less likely than runners with small calf muscles to suffer stress fractures in their shinbones. Why? The stronger the muscle, the greater the force it exerts on the bone; a contracting muscle exerts a bending force on the bone, like a string bending a bow - an interaction that over time makes the bone stronger.

So simple calf-muscle exercises, like rising up on your toes about a dozen times a day, may be sufficient to increase strength in the shinbone, says study author Kristy Popp, who recently completed her Ph.D. in exercise physiology at the University of Minnesota. She suggests adding calf workouts to your regular exercise routine but cautions that increasing muscle and bone strength is a gradual process and that having strong calves is no cure-all. But "if it can help prevent stress fractures, it's worth a try," says Popp.

In a second study in the same journal, researchers at Iowa State University used computer modeling to figure out how the length of a runner's stride might change the force applied to his or her bones and thereby affect the risk of stress fractures. Researchers recruited 10 male participants, each of whom typically ran about three miles per day, and calculated their risk of experiencing a stress fracture - about 9% over 100 days. By observing the participants running at varying stride lengths and recording the amount of force their foot strikes exerted on the ground, researchers were able to estimate the force each runner applied to his shinbone. According to the computer model, if the runners reduced their natural strides about 10%, they could reduce their risk of fracture by a third.
The reason is less air time, researchers say - the less time a runner's feet spend airborne, the less force they strike the ground with. Still, the results of a mathematical model are difficult to re-create in real life, especially since it takes a fair amount of practice to adjust to a shortened stride. Runners who abbreviate their stride try instinctively to quicken their pace to compensate. That can negate any protective effect of stride shortening - when you speed up, the force on the bone increases proportionately.
Study author Brent Edwards, now at the University of Illinois in Chicago, says he "would never recommend stride reduction to a competitive runner," but he suggests the technique for people with a history of stress fractures, like former athletes. The biggest risk factor for stress fractures, he notes, is simply having had such a fracture in the past. But the best advice for runners wishing to reduce injuries is to keep running; that is, run consistently and avoid long periods of inactivity. That may be especially hard during the snowy winter months, but runners should try to get in a daily workout - hitting the treadmill, running up and down stairs or even shoveling the driveway should do the job. Just don't sit around all winter and then start running three-milers in the spring. It's that sudden activity that increases the risk of injury.

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

 Week #191, 29 AUGUST 2015
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 FITNESS CAN NOT BE BORROWED, BESTOWED OR BOUGHT, BUT LIKE HONOR, IT MUST BE EARNED.
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 STU BLAND for his donation to the Port A Pot. Derek has been the most consistent donor for a long time. 
  
 NOTE:
 We have 7 months of Port A Pot coverage

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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:  
 
EVERY RUNNER IS AN EXPERIMENT OF ONE - EVERY RUN IS A NEW ADVENTURE

 
PORT  A   POT  Donation
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 If you have not made a donation in a while, please consider doing so. The Port A Pot is maintained by donations from you

NOTE:

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

CAN YOU REALLY GET ARTHRITIS FROM RUNNING?

 
How can you run that much? It's just going to ruin your knees!!" The idea that running will ruin your joints and make you a cripple in old age is far from uncommon. Many people believe that it is inevitable that you will develop arthritis from running over the years. We are here to dispel this myth once and for all! Running has many great benefits to physical and mental health as you age. If done properly, it can be the ticket to slower aging, healthy joints, and a rich life of enjoyable running experiences. - See more at: (you may recognize the guy interviewed)


MASTERING THE L-O-N-G RUN

The weekly long run is a staple of any good training plan. Marathoners typically work up to a run of 20 or more miles in preparation for the distance, and even middle-distance track stars regularly put in double-digit miles.
But when the distances you're training for are unprecedented for your body - 50K, 50 miles, 100K or even 100 miles - how far, exactly, should your longest runs be?
The marathon model of very nearly approaching your race distance - running a 90-mile long run in preparation for a 100-miler, for instance - will more likely break your body down than make it stronger and prepared to run farther. Here's how to you train your body for the battle ahead without completely wasting yourself before race day.
 
The basics
Long runs increase endurance and build capillaries - the small blood vessels surrounding your cells - which allows more oxygen to be delivered to your muscles. Perhaps most importantly, they build the mental fortitude to push through, or even avoid, low points.
There is no fool-proof formula for long runs, and they need to be tailored to individual athletes, says Christopher Lundstrom, 39, of Minneapolis, Minnesota, a USA Track & Field-certified coach with PRs of 3:23 in the 50K, 6:48 in the 50-mile and 2:17 in the marathon. "How you respond to longer runs on specific terrain is going to determine how much you can and should do.
"Some runners are going to feel pretty worn out from a four-hour run," he continues, "while others might feel great two days later as long as they don't push the pace too much. The key is to time the long runs in order to continue to gain fitness, rather than to continually overload and actually become worn out - overtrained, injured, or just plain sick of running."
All of that, he says, makes a difference in determining how frequent and far your long runs should be.
 
50K training
The 50K distance can be approached like a marathon - it's only about five miles longer - and Lundstrom says runners aiming to be competitive can do a couple of long runs approaching the 50K/31-mile distance. Otherwise, he says, "having done 23 to 25 miles on trails is enough, especially for someone who has done some road marathons and has a few years of running under their belt."
He suggests breaking your longest runs into progression-type efforts: "The run is divided into quarters and the first part is nice and relaxed, the second part is just a touch quicker, the third part is a moderate effort and the final part of the run is moderately hard, the effort you expect to feel toward the end of the 50K."
If you're not a 50K rookie, you may be able to get away with even less. "If you raced another 50K two or three months ago, you probably don't need to worry about trying to replicate that in training as you have the physiological and mental benefit of having done the same distance very recently," Lundstrom says. "Oftentimes, I would do my first 50K of the year on no more than a 22-mile long run. But maybe I ran a 50-mile and a few 50Ks the previous year, plus a road marathon, so the idea of covering the distance was not a big concern."
50 miles to 100K
Lundstrom says that for these longer distances, a long run of 33 to 35 miles might be necessary, but that going much longer than that - say 40 miles or more - risks a long recovery period and yields only minimal additional benefits. He adds that the primary benefits of longer runs at this stage are mental.
"You want to get to the point where you feel like you've been out there a long time, and maybe you've started to bonk or gotten dehydrated and had to slow and assess what you're doing," he says. "For the mental component, I think it's important to do something a bit longer than 50K, and to do it either on your own or with a training partner or two. The race environment of a 50K is almost too encouraging to really prepare you for some of the potential challenges of the longer distances."
 
100 miles
The longer the distance, the more challenging it is to prescribe an ideal maximum long run. Lundstrom is quick to add that while he has coached and observed the 100-mile distance, he has not run one himself.
Mostly, he notes, runners should emphasize being healthy when they arrive at the starting line. The razor's edge between peak fitness and injury or illness can be walked in shorter races, but any weaknesses, injuries or other issues are going to be exposed over the course of 100 miles.
"I think it becomes a question of experience and psychology more than physiology," he says of 100-milers. "Maybe [do] a 50-mile event as a training run, provided you can do it without pushing yourself too hard, and that it is far enough out from the 100-mile that you will be well recovered.
"But if you've done several 100-mile races, you probably don't need to go out and run 100K in order to prepare for the next one," he adds. "Thirty-five or 40 miles will give your body a reminder of what it's like to be out there for an extended period of time."
Additionally, Lundstrom says, if a particular 100-miler has some noteworthy environmental or topographical challenges such as heat or big climbs, you might be better off emphasizing those factors in your training than fretting over mileage.
 
Back-to-back long runs
Ultrarunners have long incorporated into their race prep the back-to-back long run (two long runs in two days), which allows for training on tired legs without all of the risk of injury or burnout from a single mega-mileage day.
That's fine, Lundstrom says - provided you allow sufficient rest afterward and don't place those heavy training blocks too close to race day.
"The idea of back-to-back days, or even heavy blocks of three to five days of high mileage, followed by recovery periods of little to no running, can also provide many physiological and mental benefits, provided that the rest periods are sufficient to restore health," he says. "I suspect that many people do too much too close to race day, and start out feeling less than 100 percent."


SPICEY FOOD CAN MAKE YOU A BETTER RUNNER (?)
Eating spicy food is associated with a reduced risk for death, an analysis of dietary data on more than 485,000 people found. Study participants were enrolled between 2004 and 2008 in a large Chinese health study, and researchers followed them for an average of more than seven years, recording 20,224 deaths. 

Rates of ischemic heart disease, respiratory diseases and cancers were all lower in hot-food eaters. The authors drew no conclusions about cause and effect, but they noted that capsaicin, the main ingredient in chili peppers, had been found in other studies to have antioxidant and anti-inflammatory effects.
"We need more evidence, especially from clinical trials, to further verify these findings," said a co-author, Dr. Lu Qi, an associate professor of nutrition at the Harvard T.H. Chan School of Public Health, "and we are looking forward to seeing data from other populations.
 

2015 TRAINING SCHEDULE

HERE 

  

This Weeks WORKOUTS 

 

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

 

-   START 6:30pm   

 This Tuesday is Hill Repeats at Truman Mama and Papa Bear.. 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 

 

Long Slow Distance: 2nd - 20 MILES - 65% Effort. 

This week is a 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.     

  

2015 BRIDGE RUN
 
Take the challenge - RUN THE BRIDGE!  On November 8th, the 2nd annual Across the Bay 10k will take place.  If you didn't make it last year, you can look forward to a great event that includes crossing the bay bridge on foot and rocking out to live music when you finish!
 
Every participant gets shuttle transportation, finish line food, a commemorative event tech shirt and finish line medal.
 SIGN UP TODAY! 
 

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

 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003