IN THIS ISSUE
MISTAKES RUNNERS MAKE BEFORE THE BIG RACE
WHY DO YOU SWEAT SO MUCH?
Routes and Photos
2015 BRIDGE RUN UPDATE
WHY DO SOME RUNS FEEL SO ...FREAKING HARD!
Registration for St. Michael's Running Festival
TRAINING SCHEDULE

UP COMING EVENTS

   



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

24 Oct
GRACE POINTE 5K
Millersville, Md



MISTAKES RUNNERS MAKE BEFORE THE BIG RACE - AND THE FIX     
 
RonandBeau
   
The Mistake -  Low mileage
Prevent it Run more during the week. "Do one weekday run that is 20 to 25 percent of your total weekly mileage to strengthen muscles," says Janet Hamilton, C.S.C.S., an exercise physiologist.

The Mistake - Too-fast start
Prevent it- Chill and check your splits. "Tune into your breathing to prevent matching strides with those around you," says Kris Eiring, Ph.D., a psychologist in Madison, Wisconsin. And pay attention to your watch: Excitement makes those early miles feel easier, even if you're running faster than usual-and you'll pay for that in the second half, says Mike Hamberger, C.S.C.S., a coach in Washington, D.C.

The Mistake - Too much water, not enough salt
Prevent it Drink according to thirst and down two fast-food salt packets on the run. "When athletes lose salt, they cramp," says Lewis G. Maharam, M.D., author of Running Doc's Guide to Healthy Running. During race week, eat salty foods like pretzels and nuts.

Get Pumped
Muscles can cramp when they're not fortified for the job. Plyometric jump-squats build strength and train muscles, bones, and tissue to withstand impact. Stand with feet shoulder-width apart. Squat and lower hips until thighs are parallel to the floor, arms down and back. Explode upward and reach for the ceiling. Land gently. Do 10. Work up to 20.
 
 The Problem - cramping, bloating, and diarrhea of "runner's trots" affects more than 30 percent of runners. These strategies can ensure that the only thing you're running for on race day is the finish line.

Practice, Practice "On average, 70 to 80 percent of runners who run marathons and don't practice eating during training will get some form of trots," says Dr. Maharam.

Keep a Diary Record what and when you ate the night before and morning of long runs and how your stomach responded, says Dr. Maharam. Make small changes-if you had two cups of coffee, have one next time. If you hit the bathroom once, go twice. If you ate 2.5 hours prerun, eat three hours before.

Know the Basics Twenty-four hours before a race, avoid high-fiber food (it passes too quickly through the intestine) and fatty food (it's hard to digest). Stick to easily digested carbs (white rice, white bread) and lean protein, says Monique Ryan, M.S., R.D., author of Sports Nutrition for Endurance Athletes.

Consider a Pill -  Never take aspirin or ibuprofen before or during your event as it interferes with kidney function. But taking one the night before may help calm your bowels, says Dr. Maharam.

Consult a Higher Power
If your guts are unraveling in training and racing, see a doctor who specializes in runners and/or a sports dietitian. She may diagnose colitis, gastritis, lactose intolerance, celiac disease, or gluten sensitivity. Running can exacerbate these conditions, says Ryan. Experts will also look for concurrent issues like joint pain, fatigue, or inflammation that may yield clues. If you test negative on all of the above, a sports dietitian can do a thorough review of your nutrition. Bring a food log that begins at least two days out and goes through race day. She may be able to identify the foods and the timing that works best for your metabolism.

  REMEMBER - You are an experiment of one :-)  .
 
 

  Fatigue is voluntary.
 
  You are an 'experiment of one' 
   
WHY DO YOU SWEAT SO MUCH - OR NOT?
It's halfway through the first  two miles and you're sweating so much it looks like you just jumped in a pool-yet your friend is completely dry. Or maybe you're the type who can tear through a treadmill session and barely glisten. Either way, what gives?

First, let's break down the science of sweat. "Sweating is a necessary process that cools down the body," explains David M. Pariser, M.D., a dermatologist and founding member of the International Hyperhidrosis Society.
When your body starts to overheat, the nervous system stimulates sweat glands to release perspiration. As the droplets evaporate off of your skin, they take some body heat into the atmosphere. (Think about how chilly your skin is when still wet from the shower-as the water dries, it cools down your body. Sweat works the same way to cool you down as it evaporates.)

What sweating doesn't do is "detox" your body, Pariser says. "More than 99 percent of sweat is water, along with trace amount of electrolytes like salt." While a small amount of toxic substances can find their way out of the body through perspiration, detoxification primarily occurs in the liver, kidneys, and lungs-not through the skin.

How Much Is Too Much?
Just about any amount of sweat is considered normal. "There's a lot of variability as to how much people sweat, and most of it is in a normal range," Pariser explains. "Just like height, there's an average when it comes sweat-and some people produce more and some produce less."
If you're constantly a little clammy, worry not. "Everyone sweats a baseline amount at all times," Pariser says. And most people sweat more noticeably when exercising, in a hot place, or in a stressful, embarrassing, or uncomfortable situation. (Awkward first date, anyone?)
However, if you're sweating a ton all the time, especially in certain body areas, it may indicate a medical condition called hyperhidrosis, which affects 2 percent of the U.S. population, Pariser says. One type, known as focal hyperhidrosis, may be genetic, and the sweating occurs only on specific body parts (usually the underarms, feet, hands, or face). The second type may be a side effect caused byanother disease (such as diabetes or hyperthyroidism), menopause, or certain medications. If you feel like you're suffering from excessive sweating, talk to a doctor to see if it could be hyperhidrosis.

But what if you've ruled out a medical condition and are still sweating up a storm? It may simply be a sign that you're in shape. (Yass!) Over the past few decades, multiple studies have suggested that trained endurance athletes sweat sooner and produce more perspiration compared to untrained people.
"The more fit you are, the more efficiently your body sweats," explains Tony Musto, Ph.D., director of fitness and an exercise physiologist at the University of Miami. This is a good thing, since sweating helps cool you down and enables you to lift, run, or cycle at a higher intensity for longer. (What you don't want is your body to reach the critical core temp of 104 degrees, when people tend to pass out from heat illness or heat stroke.)
This isn't to say sedentary folks will stay dry. There's a relationship between sweat and a person's maximum oxygen uptake (VO2 max), a measure of cardiovascular fitness and aerobic endurance. Research shows that the higher the VO2 max (and therefore fitness level) of a long-distance runner, the more quickly he starts to sweat and the more sweat he produces.
Here's where it gets a little complicated: When performing the same absolute work (i.e. jogging at 5 miles per hour on a treadmill), an unfit person may reach his VO2 max more quickly than a fit person, prompting him to sweat sooner and sweat more, even if the fit person sweats more efficiently overall, Musto says. That's because the unfit person may be working at 80 percent of his VO2 max, while the fit person is only at 50 percent.
On the other hand, if both a fit and unfit individual are working at the same relative workload (i.e., 60 percent of their VO2 max), the fit person who's running at 8 miles per hour will start to sweat more quickly and produce more sweat than the unfit person running at 5 miles per hour, Musto says. This also helps explain why the trained runners sweat more than the unfit people in the study above-they're able to run faster and harder, creating more body heat and more sweat.

Other Factors
To further complicate things, a few more factors impact how much you sweat.
1. Gender
If you've ever walked into (or past) a men's locker room, this news won't come as a shock. In one study, a group of trained men and women and a group of unfit men and women cycled on stationary bikes for one hour in a studio heated to 86 degrees. The researchers looked at how many sweat glands were active during each rider's session and riders' overall sweat rates.
The result: Fit men perspired the most, especially during the more intense exercise. The fit women produced the second-most sweat, while the sedentary women perspired the least of any group. Even though women have more sweat glands than men, they produce less sweat from each gland, the researchers explain.
2. Body Mass
Another reason that helps explain the study's results: "Men tend to be heavier, have more muscle mass, and in turn produce more heat than women do while working out," Musto says. Further research has shown that the higher a person's body mass index (BMI), the more they sweat.
3. Coffee
A piping hot latte will obviously dial up your body temp, which can encourage sweating. However, if coffee's diuretic effect takes place before you work out yet you go to the bathroom prior to exercising, you may actually sweat less, Musto says. That could equal a less-than-stellar workout, so be sure to drink plenty of H2O in addition to java to stay hydrated. The American Council on Exercise recommends drinking 17 to 20 ounces of water two to three hours before exercising and seven to 10 ounces of water every 10 to 20 minutes during a workout.
4. Alcohol
Ever felt flushed after a few cocktails? Alcohol increases your heart rate and dilates blood vessels in your skin, bringing blood to your skin's surface. This in turn raises your body temp, which can cause you to sweat more. Despite what hot yoga devotees may believe, you (sadly) can't "sweat it out" after a big night out: Only about 5 percent of alcohol leaves your body through urine, breath, and sweat; 95 percent is metabolized by the liver.
5. Spicy Foods
Eating spicy foods also triggers your body temp to go up, so your body produces sweat to help cool itself down, Musto says. If you find you sweat a ton when you eat and it's making you uncomfortable, it could be a sign of Frey's syndrome, or gustatory sweating. People with Frey's sweat excessively at the mere thought or taste of any food (even ice cream). Talk to a doctor if you're concerned this could be an issue.
6. Hot Weather
This may be another "duh" moment, but warmer days raise your body temperature, increasing heart rate and blood flow in an effort to cool down the core, Musto says. Humid weather is a double whammy: Since there's more moisture in the air, it's harder for the sweat on your skin to evaporate, deterring the cooling process.
The Takeaway
There are plenty of factors that determine how much sweat an individual produces, and just about every level of sweating can be considered "normal". Bonus: The fitter you are, the more you sweat, which enables your body to keep on running, lifting, cycling-whatever you're into-for longer. However, if you're constantly sweating like crazy, especially in one specific area, it could be a sign of a rare condition called hyperhidrosis. 
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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

 

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! 
 

OUR SPONSORS
 
bluepoint cat



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

 Week #195, 26 SEPTEMBER 2015
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

  "It's very hard when you are in the early stages of your running  to understand that the whole idea is not really to be faster than the other runners. Eventually you learn that the competition is against the little voice inside you that says "maybe they are right - I can't do that- it IS too far, too tough".  
My adaptation of a George Sheehan quote

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.
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NOTE:   I realize many of you have a draw full of MOORE'S MARINES "PAIN IS TEMPORARY - PRIDE IS FOREVER" shirts but if you don't or would like one more -  LET ME KNOW - ASAP.  
I am soliciting estimates and 'bright' color scheme.
 
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 NOTE:  TRUDY HUMPHREYS is looking for a few more partners for the KENT ISLAND RUNNING GROUP Destination race to Key West Half Marathon on Jan. 17th, 2016.  Picture it, Key West FL in January!  Several  have already booked accommodations and we have a tentative hold on 10 rooms at the Marriott Fairfield Inn.  If interested, do some test sells for rentals and hotels to get an idea of prices. Then email Trudy if you are interested. 
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 NOTE:
THANKS! To Terry Brown for her donation to the port-a-pot.

 We have 7 months of Port A Pot coverage
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 Here is another inciteful note from Peter Tango as he prepares for his first marathon at STEAMTOWN.
"
After all the training, I have concluded that no matter what pace I run, the end of the marathon is going to be hard!  A familiar hard, but hard. 
Last week was hard at work.  If anything, I look forward to running long on race day with some rest in me. So many long runs during this training have been preceded by some rather tiring weeks. Half marathon distance, however, does feel like a warm up now. But I can tell that the last few miles of the marathon will be a real workout. "

-  This past weekends run was a good indicator of the likely conditions you will face for your October marathon.  The temps are starting to turn cooler- cool in the 50's, maybe damp, hopefully nothing more. Be aware of your hydration.  We tend to drink less in the fall and winter because we are not sweating as much - or at least do not think we are.   IF you did a Sweat Rate test during the summer, it would be a good idea to do one now for Fall and Winter conditions.
 Everyone is doing not just well, but GREAT.  You ARE ready! 
 
  We have a lot of the group targeting different races ove the next two month so not everyone's taper will be the same.  Those doing STEAMTOWN are in full taper this week.  That does not mean 'couch potato'.  Watch your calorie intake because you are not burning as much as previously.  Start hydrating moderately on ThursdayOn Saturday before the race, try to do 30 minutes in the morning at your marathon pace.  A final muscle memory workout for the body .

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NOTE:  A group of us are going up Saturday or Sunday morning to do the 15 mile AT portion of the JFK 50 Mile Run later this month. This is a great familiarization run for anyone planning to - ever - run JFK. Let me know if you are interested.
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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
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

NOTE:

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

      Why Do Some Runs Feel So                Freaking Hard?

Even if your sights aren't set on running a marathon, we've all had those days when you slow to a walk during a three-mile jog-even though you easily breezed through a six-miler earlier in the week. It's not that you're suddenly that out of shape, right?

Not at all. So what gives? Why do we want to give up completely on some runs, while we feel as unbreakable as Kimmy Schmidt on others? We asked the experts to find out.

Observe Your Body
"Every runner is going to experience an off day," says Jeff Galloway, a running coach and former U.S. Olympian. Distance runners are all too familiar with "hitting a wall"-that can't-go-on feeling that happens on a long run. And it's not an urban legend: Research shows it occurs when your body is depleted of glycogen stores in the liver and muscles, resulting in an abrupt feeling of fatigue and a loss of energy. The two biggest physical culprits? Overtraining and low blood sugar, Galloway says.
To prevent burnout, the best strategy is to scale back on your training. Jason Fitzgerald, a running coach at Strength Running and a 2:39 marathoner, endorses a strategy he calls adaptation, or repeating the same training schedule two weeks in a row. It's beneficial because it forces you to not constantly add more mileage and do tougher workouts each week, which can be overwhelming both mentally and physically.

To fix low blood sugar, eat a pre-workout carb-based snack 60 minutes before your runs, which studies show can increase performance. Another factor is inadequate hydration, Fitzgerald says. The American College of Sports Medicine recommends hydrating with 500 milliliters (about 17 ounces) of fluid two hours before you work out.

Low muscle tension-how contracted your muscles are-is also a factor, Fitzgerald says. When you have a higher muscle tension, your muscles are primed, ready to go, and feel more spring-like. But when tension is low, your muscles don't contract as quickly-meaning you're more likely to feel sluggish and lethargic. Improve your muscle tension by warming up for your run on a hard surface, doing a few sprints before a run, or taking an ice bath the night before your workout.

Other factors like poor sleep and humid weather can make your usual four-mile run feel like a torturous 10-miler, Fitzgerald adds. "If you're not getting enough sleep, you won't recover properly or adapt to the hard workouts that you build up to," Fitzgerald says.  He also suggests checking in with yourself to ensure you're fully recovered from your previous workouts, and asking yourself if you are patterning your workouts and runs appropriately.

Train Your Brain
Your mind plays almost as crucial a role in your runs as your physical state. Studies show that mental fatigue impairs intermittent running performance, causing runners to have a higher rate of perceived exertion (RPE). Galloway, who wrote Mental Training for Runners: How to Stay Motivated, explains: "We rely on the subconscious brain to do most of what we do, but if we allow it to govern our running, which it can do and often does, once the stress builds up from all sources, the brain will secrete anxiety and negative hormones, making your run a bad one."
The good news: By having a mental training program, you can turn that around.

 Follow these six tips to build up your mental strength.
1. Think about something specific.
Galloway suggests focusing on the next part of your run or a fun plan you have for the upcoming weekend. "When you think of something specific, you shift out of the subconscious into the conscious, where negative hormones aren't being produced," Galloway explains. "Then you can start producing endorphins-a.k.a. your personal empowerment circuit."
2. Find your "magic words".
Associate a mantra (or "magic phrase") with positive past experiences that will allow you to pull the strength from those successes again during a bad run. "Say the words over and over again to activate the frontal lobe of your brain, which shuts off the negative thoughts from your subconscious," Galloway suggests. (Try something like "You can do it," "I got this," or one of these inspiring fitness mantras.)
3. Use your imagination.
This sounds wacky, but bear with us: Imagine throwing a giant rubber band around a runner ahead of you, and pretend they're pulling you along, Galloway suggests. You might laugh at yourself, but by then you'll be a half-mile down the road-and feeling a lot more positive.
4. Push through.
We know battling your brain's negativity can be difficult. And while some runners may quit early, retiring to their couch and Netflix, Fitzgerald prescribes a bit of tough love. "If a runner is having a bad day because they didn't get enough sleep, missed their morning coffee, are stressed, or it's hot out, I suggest pushing through it when possible," he says. "Any race you're going to run is probably not going to go perfectly, and every run is not going to feel great. I think there's a lot of value in a little bit of suffering."
5. Set a goal.
To stay motivated, Fitzgerald recommends signing up for a race or having a mileage goal in mind. "If you don't have a goal, skipping out on the last half of a run won't have a significant impact on your training," he explains. "Registering for a race and committing to a schedule is the best way to get and stay focused."
6. Change up the view.
Fitzgerald mixes up his own routine by going trail running. The terrain change and new surroundings offer a mental benefit, which translates to a better run. Experiment with new settings yourself.

The Takeaway
Above all, runners should anticipate that not every run will produce the coveted runner's high, and maybe you won't be 100-percent mentally present at every race you run. But by sticking it out or using one of the mental training techniques above, you can turn a bad run into a good one. "Even when the pace of the run is slow, working yourself through what could have been a bad run and having it turn out decent is very empowering," Galloway says.

Of course, if conditions are unreasonable-say, you're at risk for heat stroke or you feel like you're going to throw up-Fitzgerald recommends modifying your workout. "Maybe you cut 10 to 25 percent of the distance or adjust your pace expectations," he explains. "If you're not able to do a plan B or even a plan C of the workout that was originally scheduled, then bag it, take a recovery day, and try again tomorrow."
 

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

2015 TRAINING SCHEDULE

HERE 

  

This Weeks WORKOUTS 

 

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

 

-   START 6:30pm   

 This Tuesday is a TRUMAN PAPA/MAMA BEAR HILL REPEATS SESSION of 10 reps.  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 TEMPO RUN - 20 MILES - 80% Effort. 

Another week that should HURT - but shorter.  It is designed to push your limits without going all out.  It should be faster than your planned marathon pace by (60 sec) .  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.     

  

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003