Routes and Photos
Registration for St. Michael's Running Festival



12 Sept
Prince Frederick

12 Sept
Navy-Marine Stadium

13 Sept
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
Lanyard, MD

26 Sept
Millersville , MD

27 Sept
Quiet Waters

3 Oct
Millerville, MD

3 Oct
Crofton, MD

When I was running high school track (yes, they had tracks back then) our coach did not think it was a successful workout until you threw up.  Fortunately, we have made a lot of progress since then. Now, just because you finish your intervals without dry heaving doesn't mean you should jack up your pace right away. Speeding up too much too soon can be a recipe for disaster. Knowing when and how to pick up the pace will help you meet your goals come race day.

When you boost the intensity of your training, over time your muscles learn to endure more and difficult workouts feel easier. The body becomes more efficient at making energy and moving blood and oxygen to muscles where they're in demand. VO2 max improves and, voila, performance is elevated.

But how do you know when to speed up your intervals, repeats, or tempo runs? Here's a guide:

Give Yourself Time

Even if you're feeling great after workouts, allow three to four weeks before making substantial changes to the pace of your intervals. If you keep upping the tempo week after week without giving your body enough time to recover, you risk overtraining. Instead, enjoy the feeling of strength during these plateaus. If workouts continue to feel easy over a period of a month or more, it's probably a sign that it's time to speed up the intervals. Be sure not to speed them up by more than one to two seconds per lap at a time. That may not sound like much, but it adds up over the distance. If you speed up by too much, you could end up crashing on the last interval.

Listen to Your Body

There are certain signs that will help you understand that you're ready to take your intervals up a notch. One indication is when you feel, at the end of your workouts, like you could still easily do one more interval. If at the end of the workout, you feel like you can't run another step, you've probably gone too far. You should be breathing hard, not gasping for air. You want to build in a buffer so that you don't burn out.

Monitor Recovery

When you're running intervals, you typically "recover" for half to the same amount of time of the interval (so three to six minutes of recovery for a six-minute interval). If you are able to recover more quickly than that on the last intervals, it's time to pick up the pace. That means your cardiovascular system has adapted to the new intensity and is ready for additional work.

If you train with a heart-rate monitor, you can use a formula to gauge this. Your recovery heart rate is roughly halfway between your maximum and resting heart rates; if you reach it before your recovery period is over, you can speed up your intervals next time out. So, for example, if your maximum heart rate is 170 beats per minute and your resting heart rate is 60 beats per minute, step up the tempo if you reach 115 before your recovery period is over.

Mix It Up

And remember, pace is just one factor you can adjust to boost stamina; adding more repeats at the same pace or shortening recovery between intervals can also help. Don't adjust more than one factor at a time, though. Too much change all at once could be a one-way ticket to injury.

  Fatigue is voluntary.
  You are an 'experiment of one' 

Dietian Maria Dalzat wrote in TRAIL RUNNER.


Runners put a lot of stress on their bodies. From weekly high mileage to intense training workouts to racing for hours, it is important that your body is getting the nourishment it needs to train, race and recover. It is advisable to visit your doctor and get regular blood work done once or twice a year to make sure all of your levels are within a normal range. Unfortunately, depending on insurance coverage, a complete blood panel can run from $40 to $400.

While nothing should replace regular doctor visits, there are ways to help you determine whether you're fulfilling your dietary needs. Using online apps and mobile dietary trackers such as MyFitnessPal, Calorie Tracker and Calorie Counter can help you detect patterns in your eating habits, gauge the quality of your diet and estimate your daily intake of calories, carbohydrates, protein and fat. However, some programs have a limited food database, and most information is estimated. Also, because updating these programs takes time and relies on an Internet connection to access, they may be burdensome in the long run.

Fortunately, our bodies are the best gauge of good health and are great at communicating when something is awry. Keep a record in your training log of how your body feels. Take note if you feel particularly tired or are having a hard time recovering from long or intense runs. Notice irregular patterns in appetite, sleep or mood. If you are experiencing any deviation from what is normal to you, it may be time to either evaluate your current eating plan, adjust your training regimen or both.


Common Deficiencies in Runners
Signs & Symptoms of Deficiency
Fatigue; Weakness; Pale skin; Cold hands and feet; Fast heartbeat
Vitamin B12
Fatigue; Pale skin; Shortness of breath; Loss of appetite
Stress fractures; Low bone mineral density
Vitamin D
Fractures; Bone pain; Muscle weakness
Antioxidants (Vitamins C & E, Selenium

Poor performance; Inability to recover
Eat a diet that does not overly restrict calories. Eating fewer than 1,200 calories a day for women and 1,500 calories a day for men is not enough energy to ensure optimal vitamin and nutrient intake. If you are eating enough calories in the form of a variety of plants, fruits, vegetables, grains and lean protein, you should not have to worry about being deficient in one specific nutrient.

If you are a woman of child-bearing age, especially if you are pregnant or breastfeeding, there are some minerals you should be mindful of especially when you are pushing yourself daily. Iron, calcium and folic acid levels should be closely monitored. It may also be beneficial for runners to have their bone mineral density (BMD) taken, as a decreased BMD increases the risk for stress fractures and osteoporosis later in life, according to a 2007 article in the Journal of Athletic Training.

If you have any concerns that you are deficient in certain nutrients, meet with a registered dietitian who can take a closer look at your diet or speak to your doctor or nurse practitioner about getting tested. Though it may cost a pretty penny, keeping your health in check and your feet on the trails is well worth it,






This Weeks WORKOUTS 


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


-   START 6:30pm   


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:UP TEMPO - 16 MILES - 80% Effort. 

This week is a week that should HURT.  It is designed to push your limits without going all out.  It should be pretty close (20 sec) of your desired race pace.  It will give you some muscle memory for a threshold quicker pace. 

 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:



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.

bluepoint cat

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

 Week #193, 12 SEPTEMBER 2015


30 Years of MOORE'S MARINES 

"Our lives are defined by opportunities, even the ones we miss" - Ben Button
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 6 months of Port A Pot coverage
  We are getting into the 'meat' of the training season.  You should be close to peaking in endurance (distance) and speed.  However, if 'life' has been rearing it's head and you find yourself behind where you would like to be - take heart. Unless you are a true 'newbie-first timer', you have a lot of cumulative fitness from previous years of training.  That means you are in better shape than you likely give yourself credit for.  This does NOT mean you can blow off further training and expect to meet your goals. Maybe it is time to re-evaluate your expectations - which does NOT mean throw in the towel and drop out of your planned event, AND in doing so, making a large 'donation' to the event - although they certainly appreciate it.
  This past Sunday, Deb Smith and I traveled to Reading PA for the LABOR DAY 12 HOUR RUN (Labor day run on labor day - get it :-)  )  This format is becoming very popular - go as far as you can or want in a given time. Surprise!!  The course was single track and rocky, rocky w/long climbs; but what did we expect. It WAS Pennsylvania, after all. Deb had a distance PR of 40 miles in 11:05, 5th in her Age Group.  I was using it as a test of my fitness and was pleased with 36 miles in 10:51 - tied for 3rd in Age Group for 50k (I did the extra 5 miles for 'extra credit').
NOTE:  A group of us are going up Saturday morning to do the 15 mile AT portion of the JFK 50 Mile Run. This is a great familiarization run for anyone planning to - ever - run JFK. Let me know if you are interested.

     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:  

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Registration is NOW open for the 5th Annual St. Michael's Running Festival Half Marathon and 5k!

Registration is NOW open for the 5th Annual St. Michael's Running Festival Half Marathon and 5k! 
The event  provides the regions best opportunity for a new PR while you take in gorgeous waterfront views, the quaint downtown shops and a ridiculously flat course! Don't forget to stay after the run for live music and your complimentary drink. 
CLICK HERE to register


A few years ago, Canadian endurance athlete Jen Segger, then 31, was standing in her Hong Kong hotel room shortly before the start of the Vibram Hong Kong 100 Ultra Trail Race, desperately trying to pull on a pair of spandex shorts that suddenly seemed two sizes too small.
"I called my mom crying my eyes out because something was wrong, but I had no idea what it was," she says.
Eventually squeezing her puffy body into her run kit, she slogged through the race with heavy-feeling limbs, but finishing far short of her competitive expectations.
That feeling wasn't unlike what champion ultrarunner Duncan Callahan, 32, of Gunnison, Colorado, experienced in spring 2013, when he was unable to find that "extra gear" at Colorado's Collegiate Peaks 50-miler to nab the win. He still finished second, though the effort left him "destroyed" for weeks afterward. Callahan figured he was simply overtrained and needed rest.
"For years, I would go through intense low points and peaks and thought it was normal," says Callahan, who had long practiced high-volume training months in preparation for racing 100-milers.
But this time was different.
Both Segger and Callahan were eventually diagnosed with adrenal fatigue, a hard-to-determine condition in which the adrenal glands do not function normally, usually attributed to prolonged stress.
Understand the difference
Overtraining broadly describes running-performance decline as a result of running at such high intensity or frequency that the body is unable to recover between workouts. With this condition, cutting back on training and getting extra rest normalizes things over time.
If left unchecked, overtraining can worsen into Overtraining Syndrome, a condition associated with adrenal insufficiency, which is when the glands' ability to produce vital hormones starts to diminish. This is what sets the stage for adrenal fatigue.
Usually, it takes more than too much training to cause adrenal fatigue. Rather, it's the accumulation of stress from many areas of life that chronically over-stimulates the adrenals and other glands, leading to their gradual malfunction.
"I had no capacity to handle any more stimuli," says Callahan. "I couldn't wake up with my alarm and coffee had no effect. I felt so wretched that I was taking 90-minute naps on my office floor each afternoon."
At first, Segger thought her problem was a classic case of too much training, especially since, as a sponsored athlete and fitness trainer, endurance sports were her life.
"I came to realize that whenever I stressed my body-either physically from training or mentally from work-it was in such a delicate state that I'd just retain water," she says.
"Adrenal fatigue is a syndrome that usually results from chronic stress," says Fawne Hansen, co-author of The Adrenal Fatigue Solution. "Fatigue is the major symptom, but patients may also experience insomnia, food cravings, headaches, dizziness, feelings of being overwhelmed and more."
And it renders high-quality training impossible.
The adrenal glands rest atop the kidneys and manage the release of several hormones and neurotransmitters that play a key role in stress management, immunity, metabolism and other essential functions.
Whenever the adrenal glands are stimulated, they excrete hormones including cortisol, adrenaline and testosterone, which play a role in increasing heart rate and blood pressure, slowing digestion and shutting down executive brain functions, among other physiological changes collectively known as the stress response.
This response is designed to prepare the body for "fight or flight" by giving you the short-term advantage of being slightly stronger, more alert and prepared for action.
Normally, when the threat (stress trigger) goes away, the body resets itself by re-balancing hormones and re-activating bodily systems that were diminished during the stress response.
The problem is when the body stays in fight-or-flight mode all day, day after day. Eventually, the adrenal glands' hormonal response decreases and fatigue sets in.

Manage your stress
Running is just one thing that can cause the stress response. The body doesn't differentiate between training stress and the stress of a crisis at work, an argument with your spouse or other emotional upheaval. In every case, the same biochemical changes are set in motion.
For this reason, it's critical for runners to be aware of their total stress load. As Segger and Callahan learned the hard way, when the stress load becomes too great, the body is no longer able to make fitness-building adaptations.
"As an ultrarunner, I was conditioned to believe my fatigue was just a low point I could mentally overcome," says Callahan. "However, by continuing to push myself, I just dug a deeper hole."
Once adrenal fatigue takes over, you risk severe injury, burnout, fatigue and illness, as runner Ashley Alex of Scranton, Pennsylvania, experienced.
For weeks following a half-marathon last fall, Alex felt a lingering fatigue she couldn't shake. "I ignored it, thinking it was normal to be tired because the race course had been hilly," she says.
While continuing to train for her next race, Alex developed a severe case of tibialis tendonitis. Eventually, the pain was so bad she couldn't walk.
When chronically stressed, the body's natural healing mechanisms are unable to do their job. Instead of repairing muscle micro-tears and making them stronger, the body becomes more broken down with each workout. Which is why Alex was unable to get fitter and, instead, grew more tired and injured.
While you can't train your way out of adrenal fatigue, it is possible to overcome it with lifestyle and training alterations (see sidebar, pg. 63).
The length of recovery depends on how severely your adrenals are compromised, as well as how disciplined you are in your recovery. It may be a matter of months, or even years. A premature return to racing can lead to a major setback and may add months to your recovery. Two years after his diagnosis, Callahan is back to racing, though cautiously, because he's still not at 100 percent.
Segger credits her full recovery to four months of dedicated rest. She was even able to get pregnant during that time, something doctors had told her was not possible.
"Ending the constant stimulation of your adrenal glands allows them to recover from their depleted state," says Hansen.



The solution lies in planning training around recovery
1. Get more sleep.
In 1900, Americans slept an average of nine hours a night. Now, they average 6.1 hours, which was Duncan's typical shuteye at the time of his diagnosis and below the recommended range of seven to nine hours.
The majority of post-exercise repair processes at the cellular level take place during sleep. Hormones are rebalanced and healing mechanisms begin repairing exercise-damaged muscles, inflamed joints and the cardiovascular system.
2. Eat to heal.
"Energy is stored as glycogen in the muscles and during exercise that glycogen is used up," says Marcey Robinson, R.D., an exercise and sport nutritionist. "But your body also needs glycogen during recovery to rebuild muscles. So if you don't eat enough calories, especially after training, these repair process are severely compromised."
"Real" foods are more effective than processed foods, formulated sports drinks, sugary energy foods or supplements in aiding recovery. Says Robinson, "Fruits and vegetables in particular contain the water, fiber, macronutrients and micronutrients you need, all in one package."
Runners with adrenal fatigue should cut out foods that cause digestive problems or metabolic distress. For Segger, this meant no more dairy and gluten.
3. Manage your stress.
Because the body responds to all stressors the same, managing your emotional stress is just as important as managing training stress.
For a long time, Segger didn't realize how her crazy schedule contributed to her physical symptoms. "I had a full calendar of events, lots of travel and goals to reach," she says. "Every day I went hard from 6 a.m. to 11 p.m."
Reducing your workload and obligations, and setting boundaries, can ease the situation. However, the most effective solution involves changing your emotional reactions, which can be done by regularly engaging in activities that elicit a relaxation response, such as meditating, playing music, reading, enjoying a hobby and spending time with close friends.
4. Say no to stimulants.
As if coffee, sugar and cola weren't enticing enough, adrenal fatigue makes you crave stimulants even more, though with little or no ergogenic effect.
"When you're healthy, caffeine can boost your short-term performance," says Hansen. "But when you have adrenal fatigue, that effect is diminished, making you feel heavier and more tired."
Callahan kicked his long-time habit of drinking up to 80 ounces of coffee every day; that change, he says, was critical to his recovery.
5. Train smarter, not harder.
Most runners train too hard, too often. Even if you don't do speed work or hill repeats, it's possible that your everyday training pace is counter productive.
Eighty percent of your total mileage should be at an "easy" pace. The best way to stay within that "easy" effort level is to regulate your pace by perceived exertion, making heart-rate training zones and pace-per-mile irrelevant. What feels "easy" one day can feel "hard" the next, depending on what else is going on in your life.
6. Use biofeedback.
Injuries, low motivation, disrupted sleep and cumulative fatigue are early warning signs that a runner is at the very least overtraining, and may be at risk for a serious stress-related condition like adrenal fatigue. By paying attention to biofeedback from their bodies, runners can better manage their training and life stressors.
"My condition started improving when I stopped listening to other people's advice and started listening to myself," says Alex. "Now, when I feel fatigued or too sore to run, I ask myself, 'Will this run benefit me or work against me?' As it turns out, the more rest and recovery I get, the more miles I can run."
"Running mileage used to be my primary training metric," says Callahan. "Now it's how many hours I sleep."


 Stay Healthy;   


   c: 410-570-0003