Routes and Photos

13 Feb
MID -MD  50k 
- near Patapsco; up to 5 laps
14 Feb
GW Birthday Marathon
 - Greenbelt, Md
10:00am Start

Sat 20 Feb
Details/ Register HRE

27 Feb
 - Westminster, Md

5  Mar -
 SENECA CREEEK 50k or Marathon
- Gaithersburg, Md

Sun 13 Mar
 Casey Jones SHAMROCK 5k
La Plata, MD

Sat 19 Mar
Crumpton Md

Sat 19 Mar
Bowie, Md

Sat 19 Mar
Adamstown, Md
Sat 2 Apr
Millersville, Md

Sat 2 Apr
Quiet Waters

Sat 9 Apr
Arbetoreum, Md

Sat 16 Apr
Arnold, Md

Sun 24 July

Sat 6 Aug

The KENT ISLAND RUNNING GROUP now has our own website; check it out

  the merlot and the runner inevitably begin to decline.
A 2004 study in the British Journal of Sports Medicine found that we slow down 1 to 1.4 percent per year over the age of 40, and subsequent research has corroborated the finding. At that rate, an eight-minute mile becomes a nine-minute mile in just over a decade. This is caused by a number of physiological factors, primarily decreased VO2max, reduced strength, increased body fat and slower recovery.
That sobering thought may best be handled with a non-metaphorical glass of wine. Still, with a few simple adjustments, you can stay healthy and keep running well into your golden years-and maybe even improve with age.
Run Trails
Gunhild Swanson became a trail-running celebrity in June when, at age 70, she finished the Western States 100-Mile Endurance Run six seconds under the 30-hour cutoff. She attributes her racing longevity to the durability she's forged on the trails around her home of Spokane, Washington. "Run trails when possible because they're easier on the body," she says. Rim2Rim marker
Research backs up Swanson's experience. Aging runners are at increased risk of stress fractures, osteo-arthritis and soft-tissue injuries, all of which can be caused or aggravated by repetitive pounding. A 2001 study in Exercise Sports Science Review and a 2011 review in Clinical Biomechanics indicate that, while the hardness of the surface does not itself increase the risk of injury, consistently running with the same motion on the same surface-hard or soft-can.
In addition to increasing injury risk, repetitive motion can exhaust specific muscles more quickly-which is why you may have complete body failure at mile 20 of a road marathon, but just be getting started at mile 20 of a trail 50K. As Swanson puts it, "Using different muscles makes for less fatigue and makes you stronger."
Head for the Uphills
Mark Tatum, the 2015 U.S. Mountain Running Champion for the 55-59 age group, says that unlocking the power of the uphill has him setting lifetime PRs when most people are thinking about the AARP. "Hills are speedwork in disguise," says Tatum, 56, of Colorado Springs, Colorado, echoing the (so to speak) age-old adage. "[Hill workouts] not only make you faster, but you get an extra advantage when racing because most older runners aren't doing enough speedwork."
Hill intervals provide a complete aerobic and muscular workout while limiting injury risk due to decreased impact. They can also stave off physical decline by raising your aerobic threshold, lactate threshold and VO2max, depending on the type of hill. 
Tatum's three key workouts are short "speed hills" (6 to 12 intervals of 15 to 30 seconds every week); medium "power hills" (6 to 10 intervals of one to three minutes every other week); and long "endurance hills" (one interval of 10 minutes to one hour every other week).
Start Slow
Everyone, regardless of age, can sometimes feel like they're wearing Forrest Gump leg braces at the beginning of a run. At 30 years old, those braces might come flying off in two minutes. At 40, it might be five. At 50, 60 and 70, it might sometimes feel more appropriate to time the process with a calendar.
Luckily, there's a way to jettison the heavy leg gear-starting slow and progressing. (Because older runners have higher rates of injuries, the slower start can also help in diagnosing potential issues.)
My father Michael Roche, a national-class 63-year-old trail runner, runs the first mile of each run at four minutes per mile slower than his 5K race pace before picking up the effort. And if you don't loosen up, even at a slow pace? "Then don't force it," he says. "Live to run another day."
Strength Train
Research in the Journal of Strength and Conditioning Research has found that people over 50 who identify running as their main source of exercise can lose five percent of their leg strength per year. Fortunately, those same researchers commented that strength and resistance training can limit bone-density loss and actually improve muscle strength.
Every masters runner I spoke to agreed, emphasizing the importance of strength and flexibility in their routine. Lorraine Young, a 2014 masters trail-running national champion, mixes Pilates, yoga and core work, five days a week. What exercises are best to prioritize? Young says a 10-minute circuit of planks, lunges, leg swings and push-ups can get you stronger than ever. Finish up with light stretching.
Think Effort, Not Pace
Dave Dunham, a mountain-running legend who has made 10 national teams, has shifted his focus to perceived effort and the amount of time he spends on his feet, now that he has turned 50. As aging runners slow down naturally, he explains, the same distance takes more time; obsessing on pace opens them up to more injuries (and blows to their self esteem).
"I'm racing 5K about three minutes slower than I did at my fastest, but the effort seems the same," Dunham says. "It can be tough on your ego and your joints if you focus only on pace." Lorraine Young takes it a step further: "Not many runners who focus on pace are still running when they're 60."
Fortunately, one of the great things about trail running is that no one really cares about times (well, not as much as road runners, anyway). It's all about maximizing the adventures, and the adventures can keep getting better with age. To Swanson, the key is to "accept [aging] with grace and to adjust goals to reflect what's reasonably possible. It's the little things that make a training run satisfying and memorable, and just might turn a drudge run into an adventure."  DAVE ROCHE

Just like wine, runners have a peak where potential meets preparation. The peak varies and can even be stretched out over years or decades, but, at some 

Our bodies are: strong yet extremely fragile. We must take care of them. Good health is a gift."   This is a quote from an interview with Liz Bauer.  She was named MASTERS FEMALE TRAIL RUNNER OF THE YEAR.
In 2012, 53-year-old Liz Bauer of Plainville, Georgia, finished 36 100-mile races, on terrain ranging from smooth pavement to extremely technical to high alpine. She fought her way through blisters, tendinitis and dead legs to break the record for the most 100-milers in a given year - male or female.
As you read the article, you will see yourself, and your fellow ATR family. Forget for a moment the magnitude greater distances she run; much less the frequency, and you will see the same determination, and strength.  Don't laugh - I know you.
 She fought her way through blisters, tendinitis and dead legs to break the record for the most 100-milers in a given year. For this, Bauer credits her partner, Scott Brockmeier. Brockmeier wanted to see if he could run 30 hundreds in 52 weeks.
"He asked me if I would like to try with him. I said, 'Sure, why not?'" says Bauer. "Scott became injured in late March with an Achilles tendon injury and had to take a month off. Even with only 11 months of running, he pulled off 27 hundreds, more than any other man had previously done in a year."
Brockmeier was forced to cut his challenge short, but he still drove Bauer to most all of her races, and offered non-stop emotional support as she attempted to recover between races. "Running 36 hundreds was a full time job," says Bauer. "Trying to work night shifts as a critical care RN was like adding overtime."

We caught Bauer in a rare down moment between long work hours:

How did you recover between races?

I did not run any training miles between the 36 hundreds I ran. The swelling in my legs would often not go down until nearly a week after the race, especially following a difficult run like Hawaii's HURT or Colorado's Hardrock. I also had a lot of trouble with blisters early in the year-the worst during HURT. I finished that race late Sunday afternoon, so only had five rest days before my next hundred, Florida's Long Haul. I taped my feet really well and ran anyway, despite large blisters on the bottoms of my feet. I experienced less discomfort than I expected.

How has your body held up this year? 
Do you feel like running this many 100s is sustainable for you?

 I felt pretty strong early in the year. At the Zion 100 in May, I got lost during the night and ran an additional 20 miles. That knocked me back with exhaustion. The Keys 100 the following weekend was slow and difficult. Still, I raced the Nanny Goat 100 the following weekend and ran my fastest race of the year, crossing the line in 21:02.
After Bighorn 100 in June, I developed significant pain and neuromas in my feet. The pain became increasingly worse, so after Leadville, Scott suggested we try HOKAS. I wore them for the first time at Lean Horse 100 the next weekend, where I pushed really hard to try to break 24 hours (I ran 24:06). Since it was my first time wearing the HOKAS, I was not used to the low heel profile. This may have contributed to the tendinitis I developed in my left flexor tendon. Ten weeks and eight hundreds later, the tendon had improved, but my legs were dead.

Were there any moments when you felt unsure you could keep going? What prevented you from stopping?

 Quitting was never an option. I ran through some pain, but never enough to stop me.
What have you learned from racing so many back-to-back 100s this year?
 I have learned that we can do so much more than we think. It is the hardest times in life we remember. A painful struggle can turn into a glorious victory if you are patient and believe in yourself.

How did you get into ultrarunning?

 On a bus ride once, I overheard some people talking about ultras. At the time, I didn't even know what an ultra was. I became fascinated by these "people." I signed up for the Sunmart 50 Mile in Texas and ran it on very little training. During the last five miles, I cried and said, "No more ultras!" Six months later, I ran my first 100-and have never looked back.

What appeals to you about ultrarunning?

 Ultrarunning appeals to me because I love being outside and moving my body. There is no greater feeling than to look ahead to a faraway mountain range, reach it, climb over it and look back at where you have been. Running is my passion, and being in the mountains is living.

How has trail running positively influenced your life?

 Trail running has given me a greater appreciation of the beauty around me. I often refer to the woods as my church. It is where I feel most alive. Running also has given me a deeper understanding of how important our bodies are: strong yet extremely fragile. We must take care of them. Good health is a gift.

What is your diet like?

 I like meat. I try to eat organic as much as possible, lots of fruits and vegetables. With all the travel this year, though, I must confess: I could have used a sponsorship from McDonald's or Dunkin Donuts! It was an expensive year so I had to cut back on expensive food.

Tell us about your life outside of running.

 Scott and I live on my 55-acre farm with two horses and a dog. I have a small, close family consisting of my dad, step mom and brother; I lost my mom to cancer. I used to show horses (eventing), but now they are just family pets. I am also an avid sailor with a lifetime goal of acquiring a blue water boat and sailing to Europe. I grew up with boats. I actually lived on one for two years with my family. I also enjoy yoga and farm work.





This Weeks WORKOUTS 


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


-   START 6:30pm   

 As the days continue to be dark early and start to get colder - and wetter; our HILL and aTRACK sessions will take on a more maintenance focus.  Unless you have a GOAL Race coming up in early 2016, like DISNEY; it is important to continue doing a high intensity workout (HILL and/or TRACK) once a week.  It will make you faster for next years races.

Alternate 4 to 6 x 800 YASSO's  with 10 TRUMAN PAPA BEAR type HILL REPEATS - be sure to do these safely with plenty of light.


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 


Like keeping up with high intensity workouts, it is important to keep up with the long runs once a week.  Like track and hills will make you faster - keeping up the Long Slow runs will make you stronger.  You do not need to log 20 mile runs every week.  10 mile runs, with a bump to 15 miles every three weeks.  This will keep your BASE Building going and put you at a higher fitness level when you start the next Phase of Periodization Training.

 Remember to Record time, distance, HR, how you felt, humidity, temp for comparison later.


Hope to see you at the track.     


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

Prices are going up for the 2016 Across the Bay 10k and the 
2016 St. Michaels Running Festival.
CLICK HERE to register for the Bridge Race before prices go up on January 2nd
CLICK HERE to register for the St. Michaels half marathon or 5k before prices go up January 4th
Bay Bridge Run Entry
January 2nd
St. Michaels
January 4th
St. Michaels
Half Marathon
January 4th

CLICK HERE to register

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


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

bluepoint cat

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

 Week #210, 16 JANUARY 2016


30 Years of MOORE'S MARINES 



NOTE:  THANKS to Derek Ammons for his  donation to the Truman Port A Pot

It is always hard to include everyone in an email or even a text, when setting up a "run date".  The Kent Island Running Group has found an phone app that makes contacting a number of individuals easy.  It's call "WHATSAPP" and can be found on the App Store for your phone.  All that is needed is to opt in with your cell phone number.   I am using it with KIRG and Debi, Angela, and I have used it to set up some runs at Rosaryville.  Check it out - and if you are interested, let me know and we can add you to the "Running Group".

The long winter days are not a time to double-down on your training, nor is it time to let your hidden 'couch-potato' self emerge.  I have laid out a plan for 'maintenance training' in our THIS WEEK'S TRAINING SCHEDULE below
Some of us have been looking for alternative locations for keeping our HILL REPEATS going over the winter.  The NAVAL ACADEMY BRIDGE may be a good choice.  What do you think?  Maybe meet at the Jonas Green parking lot on the east side, do a few repeats up -> down, then coffee?
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.

      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:  

 Helen Croydon wrote this article recently for LIFESTYLE Magazine about how some athletes are using cutting edge science to fine-tune their fitness plans.

I stick what looks like a cotton wool bud in my mouth, rub it all over my gums and, being careful not to touch it, I place it into a plastic test tube and seal it with what looks like a silicone earplug. I have just done my first DNA test.

No, I have not been arrested, nor am I trying to solve a paternal identity mystery. I'm just trying to get fitter.

DNA testing is set to be a growing trend in the fitness industry this year. Our genes dictate how we respond to different food and exercise. Knowing which variants you have means you can access the sort of personally tailored training plan that was once only available to elite athletes.

That, at least, is the theory from the company behind it, DNAFit. It started genetic profiling two years ago for Premier League football teams and elite athletes such as 800m runner Jenny Meadows. Then, last year, it worked on a pilot project with NHS Essex to provide overweight patients with DNA tests so they could be given tailored diets based on how their bodies respond to carbohydrates and saturated fats.

Helen's results showed she was not liable to put on weight easily
Now, for 149, we can all have a go. The home testing kit launched in the high street in November. It's been available to buy online to a niche market of fitness enthusiasts for a year but it's now gone mainstream due to growing public interest in personal health.

The simple mouth swab - best done in the morning before you brush your teeth - scans 45 gene variants with a proven link to how the body responds to food and exercise. It includes things like sensitivity to carbohydrates, salt and saturated fat; lactose and gluten intolerance risk; individual anti-oxidant and vitamin needs; and caffeine and alcohol metabolism.

Fitness fans can discover if they have a natural aptitude for endurance sports (like running, cycling or swimming) or power sports (like sprinting or weight lifting); their aerobic potential (known as Vo2 max); and how quickly their body is likely to recover between workouts.

Helen was told she had a 65:35 percent bias towards endurance sport compared to power sports
But how accurate are these tests, and will they change anything? As a competitive runner and Team GB age-group triathlete, I was keen to see if my training regime could benefit from some gene-specific tweaking.

My results arrived in two 20-page reports - one for diet, one for fitness. I sought the help of DNAFit's chief tester Andrew Steele, also an Olympian 400m sprinter, to decipher the results. He got involved with the company five years ago after initially offering his own DNA for research and was so impressed with the results he joined the team.

First, the good news. I'm not likely to put weight on easily. I have a "low" response to saturated fats. Key to this is my variation of the FTO gene - often dubbed the 'fat gene'.

There are three types: AA, AT and TT. Studies have shown that those with the AA variant are more likely to store body fat when they eat saturated fats. The AT is moderately sensitive to saturated dietary fats. But those blessed with the TT version, like me, have a low sensitivity to dietary fat.

There are some 10 million gene variants in the human body
I can't relax too much, though as I'm a "medium" responder to carbohydrates. Steele explains: "Some people are more efficient than others at extracting energy from food. A high responder to carbohydrates gets a bigger increase in blood glucose from carbohydrates so they don't need as much and should be careful not to eat too much. But if you are a low responder you might need more carbohydrates to meet your body's needs."

Also, some bad news: I have a raised need for anti-oxidants, omega 3, calcium and several vitamins. I apparently lack the GSTM1 gene, responsible for one stage of detoxification. Andrew advises I eat extra cruciferous vegetables to compensate. I'm impressed. Science has confirmed intuition. I'm an eczema sufferer and I tend to flare up when I don't have access to fresh fruit and vegetables by the plate-load. My results also show I lack a variant of the LCT gene that enables digestion of dairy products - something else I have noticed triggers my eczema.

More bad news when it comes to alcohol. For some people, a small amount of their favourite tipple can have a positive effect on 'good cholesterol levels'. But only if you have a certain version of the ADH1C gene. I don't. So much for that healthy glass of red wine a day.

'It's hard to argue with the results of a DNA test. Or is it?'  
That's the diet report. What about the verdict on my sporting prowess? Well, I'm told I have a 65:35 percent bias towards endurance sport compared to power sports. This means my body will have a greater response to longer aerobic training than it would to short bursts of powerful exercise like sprinting. So far so good, since triathlon is an endurance sport.

I have a 'high' aerobic potential, which means that with training I'm likely to achieve a high VO2 max (the rate at which our bodies process oxygen and which enables us to sustain aerobic activity). But I'm not happy to discover my likelihood for developing soft tissue injury is 'high' and my 'recovery speed' is below average. This means, according to Steele, I should allow 48 hours for my nervous system to recover between high intensity workouts, such as my weekly track running session or hill sprints. 'Fast' recoverers can get away with 24 hours.

In January, the market for new diet and fitness plans is saturated, but it's hard to argue with the results of a DNA test. Or is it? Some experts are skeptical. There are some 10 million gene variants in the human body (referred to as SNPs). The DNAFit test only looks at 45 of them - those which have passed three scientifically validated studies. This, says Mark Thomas, professor of evolutionary genetics at University College London, means the test gives us only a small window into our genetic profile.

'Fast' recoverers can get away with 24 hours between each high intensity workout 
"We've only just scratched the surface with genetics," he says. "There are performance differences that are genetically determined and there will be a point when we know more, but now, these tests are only weakly informative. If you want to know how good someone is likely to be at sport, you'll probably get a better idea by looking at them and their body shape."

Could it, moreover, be counterproductive to know too much about our diet genes? Say someone is told they have the AA version of the 'fat gene' (the one sensitive to dietary fats), or that they have low 'aerobic potential', might they just give up trying to get fit?

Steele thinks not. "There are no good or bad genes. People's perspective on genetics is that everything is pre-determined. But genetic testing is about enabling you to manipulate your environment based on how your body works. It allows us to make a personalised training or nutritional plan, rather than a one size fits all."

Helen's DNA test results suggested she should eat extra cruciferous vegetables CREDIT: ALAMY
As for me, while I found it fascinating to get a personalised reading of how my body works, much of it I already knew instinctively.

I knew, for instance, that I found endurance training easier than speed training. I had already worked out that eating dairy didn't suit me and that I needed lots of vegetables to keep my digestive system happy, so those results weren't surprising. But having scientific validation of my own DIY health approach was satisfying.

There is one other concern with genetic fitness tests, however: if they do go mainstream, where will it lead? Will we have 'genetic type' gym classes or geno-type food labeling? What about competitive sport? Instead of being segregated by sex or weight, will athletes be segregated based on genetic advantage? Maybe it's best we don't know our limitations.


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:




 Stay Healthy;   


   c: 410-570-0003