IN THIS ISSUE
LEARN HOW TO "FOREST BATHE"
2015 TRAINING SCHEDULE
THE ART OF RUNNING TRAILS IN THE WINTER
ACROSS the BAY and ST MICHAELS RUNNING FESTIVAL
Routes and Photos
DOES EXERCISE MAKE ME SMARTER
WHAT HAPPENS TO YOUR BODY DURING A WINTER RUN
UP COMING EVENTS
   


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

Sat 20 Feb
FROZEN HEART 50K
Details/ Register HRE

 
27 Feb
HASHAWAHA 50k
 - 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 VFD 5k
Crumpton Md

Sat 19 Mar
BOWIE SPRING 5K
Bowie, Md

Sat 19 Mar
GRAND NATIONAL PEOPLE CHASE 5K
Adamstown, Md
 
Sat 2 Apr
PASS IT FORWARD
Millersville, Md

Sat 2 Apr
5k FOR THE BAY
Quiet Waters

Sat 9 Apr
ARBOR DAY 5K
Arbetoreum, Md

Sat 16 Apr
CAPE FUN RUN 5k
Arnold, Md

Sun 24 July
ROSARYVILLE 10K,10M,25K,50K
TRAIL RUNS

Sat 6 Aug
BEN MOORE MEMORIAL 
HALF MARATHON & 10K w/RACEWALK

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

LEARN HOW TO 
"FOREST BATHE"

RonandBeau
We have all heard, or experienced first hand, that the smell of a rose, or the chirping of birds can be very soothing and instill a sense of well being.  Kathleen Madden sent me an article a while back that takes that concept one step further and put a scientific confirmation to what we all have 'sensed' for long time.  
    A forest bathing trip involves spending a short, leisurely time in a forest setting, for the purpose of absorbing the forest's healing ambience. Key to the experience is the inhalation of wood essential oils, similar to natural aromatherapy, but visual, auditory, and other sensory stimuli are also important.
The result? A host of health benefits, including a boosted immune system, an increase in cancer-battling proteins, and improved blood pressure, among others. Studies have also found psychological benefits, with forest bathers seeing significant increases in positive feelings and decreases in negative feelings
It is fair to say, then, that forest bathing is good for both the body and the spirit, and while studies have so far found that some of these benefits only appear after subjects have spent two to three days in the forest, some benefits appear after a mere half hour.
To many Canadian hikers and nature lovers, these revelations will likely come as no surprise. To stroll a forest path or to sit peacefully in the woods is to understand implicitly the deep healing relaxation that forests can provide.
But with studies of Shinrin-yoku showing beneficial results from even short, mostly sedentary visits to the woods, forest bathing is now being viewed as a legitimate healing practice that Canadians of even limited mobility can enjoy and profit from.
A simple practice
Part of the beauty of forest bathing is its simplicity. Just being in the forest is enough to absorb the forest's healing benefits. Bathers might walk at a relaxed pace or simply sit and gaze at the trees, inhaling the aroma of bark and needles, listening to wind stirring the leaves overhead, and letting the peace of the forest wash over them.
While forests lend themselves innately to quiet reflection, you do not need to spend your time there meditating or consciously relaxing-the forest will take care of that itself, bestowing its rewards through sight, sound, smell, and touch.
For best forest bathing practice, Dr. Qing Li, the foremost researcher in the area of forest bathing, recommends walking only a moderate distance on your bathing trips (2.5 km in two hours, 5 km in four), and he stresses that you should never overly tire yourself. If you need to rest, rest. If you need to drink, drink. If you wish to sit and read your book, do so. Forest bathing is about relaxing, so relax.
A perfect time for bathing
With deciduous leaves drifting down and woodland streams bulging with rainfall runoff, fall is a season of phenomenal woodland beauty. It is a time of quiet and peace and reflection, and despite the cooling temperatures and lengthening shadows, some of the most enjoyable forest visits can be had now, in the crispness of late fall.
Still, at this time of year it pays to prepare yourself for every eventuality. Be sure to check the weather forecast before heading out, as snow and rain can come up unexpectedly, and there is nothing relaxing about being wet and cold.
With this in mind, always bring appropriate clothing-a warm jacket, rain gear, water-resistant walking shoes-for whatever conditions are expected, and pack an extra layer just in case the weather person gets it wrong.
Thus equipped, you will find that fall is the perfect time for forest bathing. So get out there and ease into the natural, healing beauty. The forest is waiting.

Japanese research
In a recent Japanese study, researchers examined the physiological response of 280 subjects to relatively brief encounters with 24 forests. For each forest, six subjects spent approximately 30 minutes walking and gazing, while six others spent an equivalent amount of time in an urban area.
Those who were exposed to forest settings had greatly improved cortisol (stress) levels, pulse rates, blood pressure, and parasympathetic nerve activity levels versus those who were exposed to urban settings.
Related Japanese studies show similar benefits, from boosting intracellular anticancer proteins in female subjects to improving the body's immune function naturally.
Forest safety
When heading out for a session of forest bathing (or on any trip to an isolated area), be sure to practise the following safety precautions:
  • Make sure someone knows your itinerary and when you plan to return, and have a plan in place (who to call) if you don't return on time.
  • Familiarize yourself with a map of the park or forest, and routes to and from.
  • Check the weather forecast and current park or trail conditions.
  • Pack adequate food, water, and clothing.
  • Carry a first aid kit.
  • When possible, go in pairs or a group. This point is especially important if you are older or have problems with mobility.
- See more at: HERE

2015 TRAINING SCHEDULE

HERE 

  

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.     

  

THE ART OF RUNNING TRAILS IN THE WINTER

Running on trails in winter conditions takes extra planning and diligence.  Recently, a group of us were running the Rosaryville loop.  It was cold, muddy, and slick. One of the was not feeling well and decided to cut their run short and headed back to the parking lot. Unfortunately, no one noticed the person had left the single file group.  When the group finally realized someone was missing, the first option was to slow down and expect them to catch up (from a Pit stop).  When that did not happen, a couple runners backtracked  but by that time the person was already back to at the cars and warming up.

 

ALWAYS take an occasional head count.

If you start to fall off the pace or decide to turn around BE SURE someone knows your intentionALWAYS carry an extra jacket.  I like to carry one of those tyvex blankets we get after finishing a marathon.  It folds up tightly and can easily be carried in a Gu pouch.


 

CARRY some basic First Aid items. bandaids, gauze, tape. I have a small 'hiking First Aid kit" designed for backpacking that also fits in a GU pouch.

 

Running in the snow, particularly on trails, isn't for the weak of heart. Not only are you most likely the only one out on the trails, but you also have to encounter many obstacles that you may not have experienced on that very same trail during warmer months. This means that if something happens, you are alone until the next person comes along. That could be five minutes, or it could be five hours. If it's a miserable, sleeting, afternoon and quickly turning to dark, and the wind chills are inching down toward zero as you walk (or lay) in the snow inadequately prepared, then you're in

Some examples of unforeseen problems during winter trail running (and this is particularly true on un-maintained trails, or deer/game paths) include hidden flooding beneath a thin crust of ice and snow, rivers and creeks flooded to unexpected heights due to snow melt or rain, very icy conditions, and fallen trees from the storms.

But don't let this scare you away from trail running in the winter. Rarely will you see the trails this beautiful and serene. Simply make sure you are prepared.
serious danger of hypothermia.
    • Wear multiple wicking layers.
    • Carry a windbreaker if you think you may need it.
    • Wear a hydration pack or belt and carry a source of fuel.
    • Carry your cell phone.
    • Make sure your shoes have
    • Last, but not least, go slow. If you are unsure of the footing ahead, then proceed cautiously, at a walk. When you encounter obstacles, decide if they are safe to cross or not. If you are unsure, then better safe than sorry--turn around
 
 
Registration is NOW open for the  St. Michael's Running Festival Half Marathon and 5k -and-
10K ACROSS the BAY

                           
PRICES ARE GOING UP!
 
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
 
CURRENT PRICE
INCREASED PRICE
DATE OF INCREASE
Bay Bridge Run Entry
$60
$65
January 2nd
St. Michaels
5k
$40
$45
January 4th
St. Michaels
Half Marathon
$80
$90
January 4th
 

CLICK HERE to register

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

 

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NOTE:

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

 Week #211, 23 JANUARY 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"Truly, I love running. It's who I am. It's a part of me. Even if I can only run for 10 minutes, I feel whole and happy. And if everything else is falling to pieces, I go for a run, and I feel like things are going to be okay."
TRUMAN START TIME WILL BE 7:00AM 

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NOTE:  The beginning of a new year brings new goals.  Destination Races have come to be a favorite among our group.  In the past we have done ODYSSEY 200 MILE RELAY (3 times); WILD WEST 200 Mile RELAY (from Fort Collins to Beaverton CO),  TRANSROCKIES 6 DAY 200 MILE RUN (over much of the Rocky Mountains); THE WALL RUN (Two days, 70 miles across Great Britain),  RAGNAR 200 MILE RELAY (different groups multiple times.
  What about this year?  Who has some suggestions to throw out to the group?   Here are a couple to consider:
Laugavegur Ultra Marathon 55 km in Iceland - 16 July
 

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.  
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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
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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?
LET ME KNOW IF YOU ARE INTERESTED.
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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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      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

 
"Does Exercise Really Make Me Smarter?"

Hey, baby - nice entorhinal cortex."
Who hasn't been the target of this cranial catcall after a run or ride?
No one. Ever.
But perhaps it's time for some Neanderthal who still catcalls to work it into their repertoire. At the very least it's an appreciation for someone's mind. The entorhinal cortex is a teeny yet important area in the medial temporal lobe of the brain that serves memory, learning, and spatial cognition. It's part of the brain network - including the hippocampus - that weakens in cases of age-related dementia and Alzheimer's.
And...there's mounting evidence that aerobic exercise makes your entorhinal cortex bigger, stronger, faster. Or in neurological terms, there's a damn strong correlation between aerobic exercise and increased brain function.
In a study released earlier this month, researchers from Boston University Medical Center threw a bunch of relatively healthy, 18-35 year olds on a treadmill to measure aerobic capacity. Then, with an MRI and other fancy science-y things (voxel-based morphometry, if you must know), the researchers measured brain volume and conducted a memory test.
Here's the water-cooler takeaway: Cardiorespiratory fitness appears to be related to the volume of the entorhinal cortex: the more fit the body, the more effective the brain. In real terms, this means that adults who break a sweat are not only more likely to rock skinny jeans, but they are also increasing the volume of this specific part of their brains - thereby improving memory, learning, and spatial awareness (umm...coordination, navigation, etc.).
But wait, there's more.
There are also long-term brain benefits to exercising. The more fit you are at 25, the stronger your psychomotor skills and verbal memory will be at 50. This isn't supposition. In a study of 2,747 people, over a 25-year period, the CARDIA Study(January 2014) demonstrated this. In 1985 and 1986, the researchers took baseline cardiorespiratory measurements of 18-30 year olds. Twenty years later, most of them (1,957) re-took the same fitness test. Five years after that, they put their brains to work with memory and psychomotor tests. Once in their 40s and 50s, those who had been aerobically strong in their 20s mentally outperformed those who had not.
What if age 25, 35, or 40 are long in your rearview mirror?
You blew it. You discovered your passion for mountain biking too late in life and now your brain is doomed to remain small. Not so. One of the most incredible qualities of the human brain is its ability to change throughout life - so-called brain plasticity. The scary and sad changes are well documented. The exercise-related, beneficial changes are gaining traction and the news is predominantly excellent.
Most of the benefits provided by aerobic exercise to brain health in younger people are related to memory and memory functions. Great news, regardless of how you look at it. It gets even better the older we get.
If you've always been fit, congratulations. Keep it up. If not, a November 2013 studyconducted by the Center for Brain Health at the University of Texas at Dallas proves the point that it's never too late to start. The participants were sedentary adults, aged 57-75. The control group hung out, while the rest began a three-hour per week, three-month aerobic fitness plan. The exercising crew saw increased blood flow to the hippocampus (hence enhanced memory functioning) and to the anterior cingulate region of the brain. Without getting too brainy (pun intended), the study's lead, Dr. Sina Aslan, relates the vibrancy of the anterior cingulate to "superior cognition" in late life. So, there's that.
Are we really smarter after exercise? Maybe not directly. We may still have to put in a little mental effort. But science is proving time and again that getting sweaty provides a higher capacity for our brains to function well.




 
What Happens to Your Body During a Winter Run?
  
 Wintertime running is an evil necessity for anyone who doesn't want to lose their hard-earned progress from the warmer months. It also falls right around New Year's, when runners and non-runners alike are setting new fitness goals, many of which involve getting outside and moving.
But as the temperatures plummet, the cold air can be unforgiving to a runner's body. Have you ever wondered why it hurts so much to breathe in cold air or why you lose feeling in your fingers-sometimes even with gloves on? 
We partnered with Eric Su, a fitness professional with RightFit Personal Training, to explain the science behind your winter running blues.Numb Fingers and Toes
Numb fingers and toes are one of the most common winter running sensations, and are caused by your blood vessels constricting in response to the cold air. 
This constriction, also known as vasoconstriction, reduces blood flow to your extremities, instead pushing that blood towards the center of your body and around your crucial organs, like your heart. This also accounts for why the most common areas of frostbite are your fingers, toes and ears.
Running Nose 
If you feel like you're sniffling your entire run, there's a reason for that, too. Cold air lacks almost any humidity or moisture and, as it makes its way through the body, dries out pretty much anything it touches. As you can imagine, your nasal passages take a big hit.
The drip-drip of your nose comes from your body trying to relieve that dryness. Unfortunately, your body usually overcompensates, leading to that annoying, constant running.
Harder Runs
Have you ever felt that your runs during the winter are, well, harder? Even aside from the ice and snow or the extra layers, they just feel more difficult. There's an explanation for that, too.
In freezing temperatures, your body has to work overtime just to keep your core temperature up. Even shivering-which is actually a series of involuntary muscle contractions meant to warm up the body-uses up precious stored energy, leaving less available for your run. In other words, the route you breeze through in the summer will feel a lot different in the winter.
The silver lining? Colder temperatures increase your metabolic rate and calorie burning abilities-an added bonus for anyone trying to meet a weight loss goal.
Burning Lungs
Ever feel like your lungs are burning as you take in big gulps of cold air? It's actually not your lungs.
Your body is superbly equipped to warm up cold air as it travels through your body, and by the time it reaches your lungs, it already matches your internal temperature. The burning sensation you're feeling is actually tied to your trachea, which, much like your nasal passages, dries out considerably from the lack of humidity in the air.
Tight Muscles
Muscles often feel tight in the winter no matter what you do. That's because they can't contract as efficiently in colder temperatures as they can in warmer ones. Cold temperatures means less oxygen is able to release from your body's hemoglobin, and therefore less oxygen is available for your muscles, which leaves them feeling stiff.
Unfortunately, runners make this problem worse by doing their warm-up or stretching routines inside, not realizing that once they are in cold temperatures, their muscles tighten again. It then becomes that much harder to get yourself loose again, so it's important that warm-ups take place in the same cold temperatures as you're running in.


 

 Stay Healthy;   

Ron

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