IN THIS ISSUE
WE ALL HAVE EYE OF THE TIGER
2015 TRAINING SCHEDULE
HOW TO GET OUT THE DOOR IN THE WINTER
Routes and Photos
HOW TO USE THE "DRESADMILL"
WHAT HAPPENS TO YOUR BODY DURING A WINTER RUN
ACROSS the BAY and ST MICHAELS RUNNING FESTIVAL
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

WE ALL HAVE 'THE EYE OF THE TIGER'

RonandBeau
Very few of use can say they've crossed the finish line first in a race. And fewer still can say they've won a championship race. One of the highlights of my coaching runners has been when I see that "look" during their race.  It does not matter if they are 5 or 3 hour marathoners; 39 min 10k or 55 min 10k; it is the same look.

The spouse of one such runner made the  comment that she had seen a look of calm and confidence that she had never seen before going into the final mile. An example Coach McMillian relates about a young runner he coached, "Running stride by stride with the two-time State Champion, Mazie blazed ahead in the final 200 meters with a burst of speed to win by 12 seconds. As her coach, her calm and confidence meant that she knew her goal, knew she had completed the training to meet her goal, and knew that she would achieve it that day."

That sort of confidence comes only from weeks and weeks of preparation and mental focus. Maureen indicated Mazie had followed the plan and completed the training, training by herself the entire season.

This calm and confidence is not just for the elite, however. Every runner can benefit from finding a sense of calm at pivotal moments in races. Mile 20 of the marathon or the final 400m of a Mile are both such pivotal moments where one must choose to push against the self-doubt and suffering that are increasing in the mind and body.

This calm and confidence is coachable, both by the coach and the athlete. I could tell an athlete every day that he or she has what it takes to achieve their goal, and this type of coaching would go a long way towards building the athlete's confidence. But, the athlete must also do their part to reinforce and repeat encouragement within their own mind. One of the important factors in acheiving this confidence is the encouragement  from the network of fellow athletes has made a huge difference in the mental side of their training. There's nothing quite like the kind of confidence that comes from knowing you're prepared to achieve your goals, and having a coach or a support system (or both!) that keeps you motivated can be a huge part of that journey. 

Mcmillan says, "I know for certain that Mazie practiced that final 200m sprint during her workouts this past fall. She had rehearsed it in the challenging interval and tempo sessions we prescribed for her. She could see her competitor running stride by stride, and she could already envision the battle that would take place. However, in Mazie's mind, that battle was already won. She was putting in the training, day in and day out, so that when the time came, she would be ready l
imited mobility can enjoy and profit from.

2016 TRAINING SCHEDULE

coming soon 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.     

  

HOW TO GET OUT THE DOOR IN THE WINTER
You've heard of the dog days of summer, but I'm more worried about the cat days of winter. These short, cold days are best for making like a feline-lying on the radiator and sleeping 16 to 18 hours a day. While that lifestyle may be good for the soul or for scheming world domination (I'm on to you, housecats!), it's less helpful for training.
An offseason is important, but too many trail runners take the time off a bit too seriously. If you put on winter weight from inactivity, you'll have to face the painful process of operating at a caloric deficit later on. Similarly, if you lose too much aerobic fitness, the spring adventures you have planned might have to get pushed back to summer.
So how do you keep training consistently in the winter when you might not always feel like lacing up the running shoes? Here are five strategies to make every season count.
 
1. If you have trouble getting started, just do 10 minutes.
It's easy to allow great to be the enemy of good. Often, athletes I coach have a thought process that goes something like this: "All of my friends are doing 10-mile runs, so my planned three-miler is nothing, so I'm just not going to run."
I always make sure they stop that thought process immediately: Unlike cycling, for instance, running involves pounding, which means that lots of positive musculo-skeletal adaptations accrue just by getting out there for a short jaunt.
With that in mind, on days you plan to run, be set on doing 10 minutes. That is all it takes. If you get to 10 minutes and can go farther, keep going. If you still want to stop, head back inside and rehydrate with hot chocolate. While the training day may not be "great," it is "good," and lots of good training over time makes you a great runner.
 
2. If you need a short-term goal, start a running streak.

Winter is the best time for streaking. No, not that type of streaking. (It is shrinkage season, after all.) What I mean is a running streak.
The idea is that you commit to running every day, for at least a mile. Habits start more easily than you think, and when they do, they are hard to break. A daily running habit will add a dose of motivation to your winter running while laying down a solid base for later training.
 
3. If you struggle in cold weather, start your run extra warm.

If you're anything like me, you don't enjoy being frozen. The key is to be very warm before going into Queen Elsa's realm. Starting a run cold can increase injury risk due to tight feet, ankles and knees, as well as decreasing motivation.
I recommend bundling up and warming up indoors before venturing outside. Do some lunges, push-ups and jumping jacks, and you should be nice and toasty. If that doesn't do the trick (or it's extra cold outside), take a hot shower before changing into your running clothes. Always remember, there is no such thing as bad weather, just inadequate clothing and bad warm-ups.
  
4. If you aren't motivated to "train," use your run as a creative outlet.

I wrote this article in my head while running a trail race. (The race was cold and wet and I didn't do anything to prevent chafing. That's my excuse for the shrinkage joke, and I'm sticking to it.) In fact, most of my Trail Runner articles and law publications are drafted while frolicking on singletrack.
Those bursts of creativity are backed up by research. In 2013, a researcher from Leiden University found that people who exercised four times per week thought more creatively than those who were sedentary. In other words, running is a performance-enhancing drug for your mind!
There are two great ways to use that creativity to have fun and motivate yourself during winter runs. First, you can plan your runs around practicing photography. Think big (sunrises, landscapes) as well as small (trees, trails), trying to get the best photo you can. Then, when you finish the run, you can edit the photo and post it to social media. Pro runners Alicia Shay and Kelsie Clausen are known for the amazing, inspiring wintertime photography they shoot during their adventures.
 
Second, you can focus on a discrete creative task for work and resolve to think through a problem. My dad always said that his best work was done in his head on long runs. While it may not make the run billable, it is a great way to engage with your profession in a refreshing way.
 
5. If workouts are too daunting, add "mailbox" intervals to your normal run.

At its core, training is simple. Most of the time, you should run at an easy, conversational pace. Occasionally, you should raise your heart rate by going faster, so that you can't speak more than a word or two at a time.
In the winter, if the thought of structured intervals makes you want to head back to bed for a nap, simplify your workouts. On a normal run when you feel good, choose a landmark (like a mailbox) that's anywhere from 10 seconds to a few minutes away, and run faster till you get there. Focus on feeling smooth, flowing back through your hips and engaging your glutes. Do a few intervals, and you'll have a great, unplanned workout.
If you mix consistent winter running with amazing photos and a few mailbox intervals when you feel good, you will be ready for epic spring adventures. With these tips, you may even be quoting Queen Elsa: "The cold never bothered me anyway."
 
 
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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WINTER/SPRING Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS

 Week #212, 30 JANUARY 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"You will have bad times, but they will always wake you up to the good stuff you were not paying attention to"  
Good Will Hunting

TRUMAN START TIME WILL BE 7:00AM 

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NOTE:  We have three interested in the Bourbon Relay so far.  Anyone else?  Any other 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

 
"If we HAVE to USE the 'Dreadmill', What Mistakes Should We Avoid?"

As we deal with 24 in of snow, that make even the most intrepid of us leery of venturing onto partially plowed streets or stomping through trails; we turn to ---- the treadmill.

There's a reason the treadmill is jokingly referred to as the "dreadmill" in the running community. It can be boring, tedious and, with all that effort, you don't even go anywhere.
But on brutally cold days and in between packed holiday schedules, it's often an evil necessity for wintertime runners. Whether you're jumping on the New Year's bandwagon or have been faithfully running for years, there's a good chance you'll find yourself on a treadmill at least once in the next few months.
David Siik, creator of Equinox's Precision Running program, devotes an entire chapter to common treadmill mistakes in his new book 

Running Too Close to the Front of the Treadmill

If you're practically on top of your TV monitor while running on the treadmill, you're too close to the front.
According to Siik, many runners feel safer and more in control on the treadmill when they hug the front, but it's causing serious damage to your form.
Running up against the monitor limits your range of motion and prevents you from running with your natural stride. In order to fit into the space, you will also swing your arms in a choppy motion, which creates tension in the back, shoulders and neck.
Always try and run in the middle of the belt, a few inches back from the front.

Looking Down at the Belt

This is an easy one, but don't look down at the moving belt. Looking down will strain your neck, create tension in your shoulders and probably cause you to feel dizzy and disoriented.
It's also important to look directly in front of you rather than around the room. Maintaining your focus will help you avoid taking a wrong step.

Always Landing on Your Heel

Though Siik acknowledges that landing on your heel is natural and efficient in some running scenarios, when sprinting on the treadmill or doing any type of interval speedwork, you should try to balance heel strikes with forefoot strikes. Forefoot strikes mean landing on the upper portion of your foot.
Forefoot strikes will reduce the shock and impact that your knees are absorbing from the quicker movement.

Purposefully Changing Your Stride

With a belt constantly moving beneath you, it's easy to overstride on treadmills, or in other words, to unnaturally lengthen your stride to match the pace of the belt. Instead, your feet should be landing as close to underneath you as possible.
When upping your incline, it is especially important to take smaller steps in order to protect your knees, hip and lower back from the added strain.

Settling Back on Your Hips

While running on the treadmill, lean slightly forward so that you're engaging the muscles of the back and core to stabilize yourself and absorb shock. Even though you are technically stationary, your posture should be the same as if you were moving forward. Stacking your torso directly over your hips can create spinal compression and other back pain.

Watching the Big Screens

If you need to watch TV to make the time pass, stick to your individual monitor. Watching the gym's big screens (and leaning your head slightly back to do so) will lead to a stiff neck the next day.
You are designed to look out and just a little bit down while running. This means eye line should be at the top of your monitor, which will keep your head in just the right position.

 
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.


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

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

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