IN THIS ISSUE
YOU KNOW WHAT STINKS?
2015 TRAINING SCHEDULE
DOES ACCESS TO MORE DATE MAKE YOU A BETTER RUNNER?
Routes and Photos
USE IT OR LOSE IT
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

YOU KNOW WHAT STINKS?!
COMING BACK FROM AN INJURY
RonandBeau
Coming back from a running injury stinks. But, it stinks a lot less than the time spent actually dealing with the injury. The first and perhaps most important thing to keep in mind when getting back to running after a long hiatus due to injury or an accident - Be grateful; for every mile. 
Injures have a way of giving runners a bit of a reality check; in coming back from all that time spent rehabbing and cross-training, it is important to retain that perspective and not get greedy with miles. The last thing you want during a comeback is to re-injure yourself, or to get a new injury; and get into the up and down sine wave syndrome you have heard me talk about. To prevent that, try to keep the following in mind as you return to running.
 
Make sure you get the green light to begin running does not mean you can jump full-force back into where you left off. It is important NOT to rush things, as patience pays off in the long haul. Gradually increase the amount of time you spend running and supplement the rest with cross-training.
 
Many runners, upon getting over their injury, start to get lax on their physical therapy or other rehab exercises. Don't get comfortable and forget that, in order to prevent getting injured again, you still need to keep up on your preventative care.
 
After a long break, you need to chuck out any and all comparisons to your runner self pre-injury. It will only set you up for frustration and can ultimately derail your comeback. Track the progress you make post-injury and take every victory (ie: extra miles, faster workouts, etc.) as it comes. Eventually you'll return to "old you" workouts and times, but before you hit that realm think of yourself with a totally clean slate.
 
Oh; how those first few runs will whip your butt! The important thing is to remember that while those first runs will feel like you've got legs that have never run a step in their lives, the good news is, thanks to muscle memory, if you've been a runner for a number of years, you'll snap back into fitness rather quickly. The first couple of weeks will be rough, but stick it out and you'll be motivated by the progress that follows.
 
Being patient is tough for everyone.  I know - I am one of those people. Sometimes the only way to retain sanity is to take it one day at a time. Rather than focus on how much work you have ahead of you, look at what workouts and goals you can achieve for that day or that week. Set mini goals each week and check them off as benchmarks along your route to making a full comeback to running.
 
Make the most of the time you're not able to run by focusing on other weaknesses. Gain flexibility, improve your core and overall strength; not only will this make you feel like you're being productive despite not being able to run much, but it will also pay dividends when you are back and running at your optimal level.
 
If you start to notice old injury symptoms or new injury symptoms creep up, reassess right away. It may mean not increasing your running for that week, or even taking a few baby steps back for the week. Cut back on the amount of time spent running and do more cross-training. Don't think of this as a sign of defeat; typically, if you catch it and take steps back early, you'll avoid anything serious and be back on "schedule" the next week.
 
I'll say it again: The biggest deciding factor in how well you can come back from an injury is perspective. Even on the days when you'd like to burn the elliptical or bike to the ground, give yourself a little window of time to vent. But, in the end, get on the cross-trainer and get it done. Look forward to the runs and more miles as they come and do not forget that each mile is NOT a given. Be grateful for them and, as you are able to run more and are back to full training mode, remind yourself not to take them for granted. This will help you remain patient and keep your eyes focused on the long term.
Honestly, coming back from an injury doesn't stink because, while those first few miles hurt like nothing else and may leave you sore for days, the act of "feeling" like you're a runner again is one heck of a high. So smile, even if it looks more like a grimace, and have faith that muscle memory will eventually kick back in soon!

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.     

  

DOES ACCESS TO MORE DATA ACTUALLY HELP YOU RUN BETTER?
 From OutSIDE Magazine in early December, a new regulation was implemented in New York City chain restaurants requiring menus to highlight items with 2,300 or more milligrams of sodium. Restaurants that have 15 or more locations, nation-wide, must now designate these dishes with a rather ominous saltshaker icon. "It looks like a grenade," one of my colleagues said. 
That may be the point. You don't have to be an Arby's regular to know that sodium bombs have long been a staple of the average American diet.  2,300 milligrams of sodium is the recommended daily maximum, but the majority of Americans consume about 1,000 milligrams more than that, according to the Centers for Disease Control and Prevention. 
The salt shaker grenades are supposed to help. As Sonia Angell, NYC's Deputy Commissioner of the Bureau of Prevention and Primary Care, told NPR, "restaurants [are] a really important place to give people guidance about how they might be making decisions-if they choose to do so-that might protect their health and their heart."
While the health risks associated with excess salt consumption are somewhat contentious, the link between poor nutritional choices and obesity is not. Which prompts the question: are government initiatives like the sodium warning label an effective way to slim down a nation where over two thirds of adults are either overweight or obese?
What's notable about Angell's statement above is its acknowledgement that making nutritional information more prominent is only useful to the extent that people actually act on the information they receive. The FDA is betting that Americans do and will, hence the recent regulations that calorie counts be listed on chain restaurant menus, vending machines, and in places like movie theaters or amusement parks. 
Most studies, however, call the effectiveness of such an approach into question. 
A New York Times article entitled "The Failure of Calorie Counts on Menus" cited the results of many such studies, including a meta-analysis of all existing research on the subject, and found that there was little evidence to show that calorie counts were impacting what Americans were ordering.
That, of course, doesn't mean that the listings are necessarily a bad idea. The authors of the meta-analysis concluded that, "although current evidence does not support a significant impact on calories ordered, menu calorie labeling is a relatively low-cost education strategy that may lead consumers to purchase slightly fewer calories."
Dr. Marlene Schwartz, the director of the Rudd Center for Food Policy and Obesity, agrees that calorie counts are generally good thing, even if they won't transform our country into a land of svelte, hyper-informed consumers. 
"I've really supported the idea of calories on menus, mostly because I think it's a right-to-know issue," Schwartz told me. "It's unrealistic to think that putting calories on menus is going to make every single American go to restaurants and order fewer calories," she says. "But I do think everybody has a right to know what's in the meal. When you're ordering off of a menu, you have no idea how big the serving is going to be unless you've been to that restaurant before."
Fair enough. But more information doesn't automatically lead to smarter choices. Dr. George Loewenstein, a professor of economics and psychology at Carnegie Mellon University-and noted skeptic of the calories on menus approach-presented a potential counter-argument. 
"A lot of people don't understand how to use calorie information and it's likely that some people use it in the opposite way that it's intended-if you're poor, you might think 'how can I get the most calories for my dollar?'" Loewenstein said. 
Rather than increasing awareness in the consumer, Loewenstein believes that the most probable positive outcome related to calorie listings is that such listings might cause some restaurants to confront their own culinary wrongdoings. 
"It's what I would call a 'Tell-Tale Heart' effect," Loewenstein says. "Sellers will become self-conscious about selling such unhealthy items and change their menus. I think that's the best prospect for the labeling to have a beneficial effect."
This leads to an important distinction when discussing ways to get an overweight population to eat more nutritiously: there's a difference between eating well because you made a conscious choice to do so (e.g. ordering a salad at McDonald's), and eating well because the environment you live in makes the healthier choice the "default" choice, i.e. you're not necessarily making a choice at all. The latter is largely a question of access, both geographic and economic. If you live in a place where the ratio of fast food restaurants to fresh produce vendors is 20:1, you are less likely to eat fresh produce. Likewise, if you're struggling to get by, you'll have little incentive to fill your shopping cart with vegetables when an eggplant costs more than a Happy Meal.

  
 
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

 

OUR SPONSORS
 
bluepoint cat



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

 Week #213, 6 FEBRUARY 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"To me, the real test of one's character isn't defined by completing the marathon on race day, but rather by having the self-discipline and dedication to commit, sacrifice, and endure the months of training required to complete such an event - and then do it again....and again."

TRUMAN START TIME WILL BE 7:00AM 

-----------------------------------------------------------------------------------
THANKS - To Ron Hooker for his donation to the Port A Pot.  We are covered for 3 months.
NOTE:  We have three interested in the TRAILFEST ;which is a 3 day, 3 different trails runs of half-marathon distance at BRYCE CANYON, ZION NATL PARK, and GRAND CANYON.  Base Camp will be at Kanab, Utah; camping or hotel, with festivities after each run.
WHAT DO YOU THINK?
  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.  
------------------------------------------------------------------------------------
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?
LET ME KNOW IF YOU ARE INTERESTED.
-------------------------------------------------------------------------------------
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:  
 
EVERY RUNNER IS AN EXPERIMENT OF ONE - EVERY RUN IS A NEW ADVENTURE

 
USE IT - OR LOSE IT
MUSCLE MEMORY"

Muscle memory is not a memory stored in your muscles, of course, but memories stored in your brain that are much like a cache of frequently enacted tasks for your muscles. It's a form of procedural memory that can help you become very good at something through repetition, but in exactly the same way it can make you absolutely terrible at that same thing. Here's why.
When I was 12, I was told i I kept practicing a song on my clarinet over and over again, I would continue to improve. "Practice makes perfect" was what my high school wrestling coach would tell me after the 100th repitition of a single leg sweep. That can be an accurate phrase because the more you do something, you build up that procedural memory and your brain can quickly instruct your muscles to carry it out. That muscle memory doesn't judge whether you're doing good or bad, however, and so if you practice a song poorly for hours on end you're going to be really good at making the same mistakes over and over again. This is not only bad because you've wasted your time learning to be bad or mediocre at a task and may see all this work as a failure, but because you didn't necessarily have to fail at all. When you repeat mistakes again and again, you build a muscle memory with those mistakes. That makes those mistakes even harder to overcome later. This is one reason why the saying "you can't teach an old dog new tricks" is often true.
The key to building good muscle memories is to focus on the quality of the quantity. I recall reading somewhere that 10,000 hours is the magic number to make someone an expert. It's likely that this is the case when you practice well, but if you carelessly build procedural memory over and over again you can just end up being really good at repeating your mistakes. When you practice, take it slow at first. Going back to learning to play a song on the piano, don't rush to learn the entire thing. Break the song up into parts and concentrate on learning one part really well. Practice that section slowly until you've got it down, then speed it up little by little until you can play at full speed. More broadly, when you want to learn to do something well, break it into small parts and take each part slowly until you're able to do it very well. Take breaks. Be patient. The more you rush the big picture, the more likely you'll be to develop muscle memories that are difficult to reverse
 
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

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.

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003