IN THIS ISSUE
REMEMBER - DO YOUR POST RUN ANALYSIS
2015 TRAINING SCHEDULE
FIVE BAD RUNNING HABITS and HOW TO BREAK THEM
Routes and Photos
PAIN HURTS - FOR A REASON
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
 
27 Feb
HASHAWAHA 50k
 - Westminster, Md

5  Mar -
 SENECA CREEK 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
 
Sun 20 Mar
WIPEOUT CANCER 5k
Piney Orchard, Md

Sat 2 Apr
PASS IT FORWARD
Millersville, Md

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

   

REMEMBER - DO YOUR POST-RUN ANALYSIS
RonandBeau
The Mid-Maryland 50k is coming up this weekend.  It consists of five laps or the ROCKBURN Park  It is a nice early season run to measure your fitness for upcoming runs.  It is also a great opportunity to add to your personal "data base" 

During the final 6 mile loop of the long, windy, cold run at Rockburn last week I felt the "wheels coming off", or "things going south".  As I always do after a long workout, almost immediately after finishing, I started doing an analysis of my effort - why had things "gone south".
  I knew the symptoms I was feeling were a result of hydration and nutrition miscues.  It did not take long to realize I had fallen victim to basic phisiology.
  Cold temperatures and other adverse conditions make us  misjudge how much fluid...and nutrition we are taking in.  We are more focused on staying warm of keeping out of the wind and before we realize what is happening - we are bonking. 
 
These are the times we need to have a tried and tested hydration plan (e.g. a water bottle every loop) and nutritions paln (e.g. two GU in between and solid food at the single aid station on the course.
 
Of course, the best thing is to realize things are "going south" well before the Finish or before performance are affected.  Being aware that you are getting a little light-headed, loosing some dexterity and starting to stumble more frequently are signs you need to take a break, even if it means walking, while you take a good long drink and gobble down a energy gel or bar.
 
A little attention to detail can mean the difference between a "crash and burn" scenario and a tired but strong finish.

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.     

  

FIVE B-A-D RUNNING HABITS
AND
HOW TO BREAK THEM
 
Marty Munson, wrote an article for Active Works about five common bad habits.  From experience, I know many of you have, or had, one or more of these.  Now is a good time to review how to identify them and overcome them.
Little running habits-that you don't even realize you have-can cost you a lot of energy and keep you from running faster. Ignoring them is like driving down the highway with a tarp on top of your car-when the tarp has a loose corner. The tarp resistance can cause your fuel economy to dip-and your energy and enthusiasm for the trip can go with it.
Look around on the road and you'll see runners doing the same thing. Runners move parts that don't need to move and compromise their ability to speed up and stay fresh. Here are some of the most common bad running habits coaches see on the road-and how to fix them.

1. Swinging Your Hands Across Your BodyWhen you run, all of your movement should be forward or back. Any other motion saps energy. Crossing your hands over the midline of your body is a big one. Not only does this force your upper body to work harder, it makes you cross your legs over each other, too.
"If there's a white line on the road and you're hitting it with every step, then you're spinning your body more," says New York City Nike marathon training coach Terence Gerchberg.
The easiest fix is to be aware of where your arms are, he says. Keep your elbows moving front to back and your hands will follow.
"Relax your arms and keep your elbows at a 90-degree angle. When your arms are a little lower, it's harder for them to cross," Gerchberg says.

2. Looking at Your Feet
"Look down at your feet and try to breathe in," Gerchberg says. "Now look in front of you and do the same thing. When you look down, you're cutting off valuable oxygen."
Plus, he says, "If you're looking where you are, you've given up. There's nothing to see at your feet." Look at least a few feet ahead of you.

3. Squeezing Your Fists
 
The pressure that you put on your hands translates into your forearms and shoulders, he says. "That energy starts to travel to every part of your body. If you're not relaxed in your arms and hands, you'll inevitably feel it in your legs," Gerchberg says.
When you feel yourself tightening up, let your arms fall down to your sides, relax your shoulders, and shake out your hands.

4. Trying to Get Faster Every Day

To get strong and fast, your body doesn't just need a workout; it needs to rest. Rest helps to repair muscle tissue, which is what makes you stronger over time.
To get faster, you should either build in rest days and/or truly go easy on your easy days. "Easy doesn't mean 30 seconds slower than your race pace," Gerchberg says. "Some of the top runners in the world go as much as two and a half minutes slower per mile than marathon race pace."
And if they can back off some days and still run fast, so can you.

5. Bouncing Up and Down

Going up in the air doesn't help you move forward. You need to move horizontally across the ground.
"When you toe off in the back of your stride, think about propelling yourself forward, not up," Gerchberg says. "Sometimes, this requires more of a bend in your ankle than you're used to."
"Just be careful: Sometimes when you tell people to lean forward from the ankle, they want to lean from the waist," he says. Form better running habits by keeping the action in your feet, and let that lead you to speed you never knew you had.
 
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.

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
 
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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 #214, 13 FEBRUARY 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

Here is to you-my friends.

Here is to all the blisters you've gotten on your hands and feet.  Here's to all the times you've sat on your bed, thinking 'I'll just skip the run today- one run does not matter" - but you went anyay. Here's to the day you ran farther than you had ever run before.  The day you tried harder, lifted more, biked farther, swam longer.  But, also, let's not forget those frustrating days, the days we ate too much.  The days we wanted to give up.  The days it was rainy or windy and we felt lazy.  The times we were "too busy" for our workout.
Without the down sides, we would never now how GREAT the accomplishment feels.  THIS is the promise you consciously or not, you made - and everything you've done to attain it.  

I'm proud to know you.

TRUMAN START TIME WILL BE 7:00AM 

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THANKS - To Ron Hooker for his donation to the Port A Pot.  We are covered for 3 months.
NOTE:  We now have EIGHT 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.  
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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

 
"PAIN HURTS - FOR A REASON"

Here is a short quiz for you.  Which of the two following statments are True?
A)  No Pain, No Gain
B)  If it Hurts, Don't Do it
C) If the Bone Ain't Showin', Keep Goin'
 
Buzzz!  Trick question. None of the statments are correct.
 
Pain is an integral part of life: it protects you and alerts you to dangerous forces, usually before tissue injury. And, as we all know, it's an integral part of running: it makes you behave (and move) differently, avoiding danger.
Runners have a love-hate, yin-yang relationship with pain. Few sports involve such liberal doses of self-inflicted pain. Perhaps that's why we have such a high injury rate: when things hurt, does that mean "do more" or "do less?"
 
According to the NOI (Neuro Orthopaedic Institute) group, the most accurate definition of pain is: "...a multiple system output constructed...whenever the brain concludes that the body tissues are in danger and action is required..."  That said, pain is anything the brain perceives as a threat. No one will argue that an all-out track mile or the last ten miles of a hundred miler aren't acutely painful experiences. But we do them anyway because, despite the intensity, they aren't a threat to our safety. However, the mere stab of arch pain for someone with chronic foot pain will stop them in their tracks. Threat value is everything.
 
We've all heard the above quiz statments before: the former from fellow runners (or coaches, or race spectators), the latter from our health care providers. But the truth is, pain is information, nothing more. What, exactly, that information is telling is critical. Often times, the information is "Quit doing that!" But other times - such as during a hard track interval, stretching a stiff muscle, or a soft tissue massage - it is saying, "Oooh! That hurts! I need more!" or "Thank you sir, may I have another?" But sometimes, pain is a gross over-reaction to normal tissue loading.
 
Information from all parts of the body is relayed continuously to the brain - like different "directors' of a business. The various parts of the brain act as a "Board of Directors." There are representatives from the muscles and joints, the intellect, the emotions, the immune and endocrine systems, and more. This Board of Directors pour over that information, and they - as a collective - decide what to pay attention to.
 
Based on the quality of the information - and the specific experience, beliefs and values of the board - they decide how to respond. Inconsequential information - like the shirt on your back - which you felt when you put it on in the morning - no longer registers. But the dull ache of a long run, or the sharp stab of your foot arch on a stone - gets more attention. Information that the Board of Directors determines is threatening must be acted upon. Based on the information - and qualities of the board - it takes action to protect you.
This action could take any forms:
- The muscle system might increase tension to protect (as with the Achilles column),
- The endocrine system can secrete adrenaline and cortisol (stress) hormone to protect against the threat,
- The central nervous system might secrete inflammatory chemicals to "heal the tissue," and
- The intellect could send the message to "Stop Running!"
 
Sharp joint pain, very often random impulses from nerves, or microscopic tissue releases, are often perceived as threats; chronic, dull joint ache - the cardinal sign of developing osteoarthritis - is often not. This is the challenge of overcoming pain, especially in a sport where pain is an accepted part of the experience.
 If you accept the concept that pain is an interpretation of information - from the peripheral nerves, by the Board of Directors - then you might accept that what we perceive as pain might not accurately depict actual tissue damage.
However, if that information is deemed to be threatening, it will hurt. Period. And the more important running is to our lives, the higher the perceived threat. The higher the threat, the more the Board of Directors will do to mobilize against that threat - more pain, more inflammation, more tensing and protecting.
 
There's the rub.  It all comes down to experience and paying attention to your body.  What is 'pain' for you may only be a nusiance to your running partner - and YOU have to pay the attention to it what YOUR 'Board of Directors' dictates.
 
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

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