IN THIS ISSUE
AFFLICTED WITH PITA
RUNNING AND OLDER RUNNERS
JUST HOW MUCH MILEAGE?
IT'S TIME TO TALK HYDRATIONS
Routes and Photos
EXERCISE MIGHT NOT BE THE PATH TO STRONG BONES
2015 TRAINING SCHEDULE
ACROSS the BAY and ST MICHAELS RUNNING FESTIVAL
UP COMING EVENTS

Sat 23 Apr
Chuck Pacholkiw 5K
Bowie, Md

Sat 23 Apr
MILES for MELANOMA
Kent Island HS, Md

Sun 24 Apr
Mutt Strut 5k
Rock Hall, Md

Sun 24 Apr
HC CONSERVANCY GREEN 5K
Columbia, Md

Sun 1 May
TERRAPIN TRI
UMD, MD

Sat 7 May
CONNORS SMILE'S 10K, 10M
Centreville, Md

Sat 14 May
PASADENA ES 5K
Pasadena, Md

Sat 14 May
PKU 3 MILE FUN RUN
Catonsville, Md

Sat 14 May
RUN FORWARD
Severna Park, Md

Sat 21 May
REIG SCHOOL 5k
Bowie, Md

Sat 4 Jun
ArCCR 5k, 10k
Quiet Waters 

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

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

Sat 24 Sep
GBIA 5k
Glen Burnie, Md

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

   

AFFLICTED WITH PITA
(Pain In The A*s)
Now What?
No, really, I have a pain in the butt - and it's not one of you!
  Over the
RonandBeau
 years, I occasionally develop a pain at the top of the left hamstring at the point it connects to the hip bone.  Almost always this is caused by overtraining (who, ME, you say!!) and/or a stumble that makes me over-reach with the left leg that over stresses the biofermoris (hamstring) and damages tendon fibers. Ergo - a pain in the butt.
   I am not writing this to describe my personal aches and pains - okay - yes, I am.  This most recent case of PITA has me sidelined and Lynn is threatening MORE bodily harm if I don't channel my frustration ELSEWHERE.  I think it is the 4th Law of Thermodynamics that whenever Ron Bowman has a run-preventing injury, the weather MUST become ideal for running.  Sorry, it's a LAW and I can't help it - nor like it; but I digress.
   I am pretty sure that my case stems from a childhood (mid-30's) nasty hamstring injury during a baseball game.  That injury resulted in a slightly tighter, maybe even shorter left hamstring.  Ya da ya da, and I end up with a weak point at the ischial tuberosity.....aka sits bone.
   I am not writing this to give you more on my personal trials (more than most of you already know) but because I KNOW many of you have experienced the same PITA.  I know this because I have personally put my thumb in the offending location and heard the shrieks from many of you during a run.
   What my self-imposed protocol is (after conferring with Dr John Michie at Michie Chiropractic) is NOT to RICE.
- I sit on a ice pack to calm down the ache/pain.
- I sit on a lacrosse ball, even in the car; and roll around the sit bone until I hit the 'sweet' spot that lights me up (ie painful).
- I am taking Advil to assist with the inflammation management.
- I also pulled an old trick I learned from an even older trail runner. I crush up a plain white (no coating) Aspirin, dip a white, clean washcloth in DMSO, rub the crushed aspirin with the DMSO spot and rub it into the sore area. The DMSO adsorbs quickly and directly and takes the anti-inflammatory directly to the damaged tissue.
- I am doing a LOT of self-massage (Lynn just shakes her head and looks away).
- I use my TENS (electronic sitmulus) for 4 sessions of 30 minutes each when the sitting gets too painful.
- I am walking some with short strides, but it may be a little early as the hip gets sore after.
-I spend a lot of time feeling sorry for myelf.

  So what follows is the what and why of PITA. 
The ischial tuberosity is a swollen part or broadening of the bone in the frontal portion of the ischium, the lowest of the three major bones that make up each half of the pelvis. As the point of fusion of the ischium and the pubis, it is attached to various muscles and supports the weight of the body when one is sitting. Ischial tuberosity pain may be experienced by a wide range of athletes, including soccer players, cyclists, baseball players, figure skaters, cheerleaders and any type of jumpers or runners. It is often misdiagnosed as ischial bursitis, an extremely painful condition.
Ischial tuberosity pain can be very debilitating and severe, especially when sitting, standing, or running. It can be aggravated by prolonged sitting, since we sit on the ischial tuberosities.
How does an ischial tuberosity injury develop?
The ischial tuberosity is the point of origin of the adductor and hamstring muscles of the thigh, as well as the sacrotuberus ligaments. The forceful pull of these muscles, such as can happen during a variety of sports, as a result of a trauma such as a fall or other type of injury, or through the overuse of the hamstrings, as is common among runners and soccer players, results in a separation or detachment, also called an avulsion, of an open ischial apophysis.
What are the symptoms of ischial tuberosity pain?
The symptoms of ischial tuberosity pain are, plain and simple, "a pain in the butt." Pain on the bottom of the buttock, especially when sitting and running is typical. The area may also be quite tender and sensitive to touch.
The typical pain management route
Ischial tuberosity pain is often misdiagnosed as ischial bursitis, especially with athletes. The treatment modality commonly prescribed in modern medicine usually involves the RICE protocol, which consists of rest, ice, compression and elevation. The problem with this approach is that it does nothing to repair the injured tissue in the area, in this case ususally the sacrotuberous ligaments and/or the hamstring tendon attachment, and, thus, does not alleviate the chronic pain that people with this condition experience. Rest and ice are particularly serious culprits when it comes to soft tissue damage because they decrease circulation to the area, which actually hinders rather than helps the healing process.
Physical therapy is commonly ordered and has its place for the treatment of ischial tuberosity pain, but once again, does not address the issue of weak or injured ligaments or tendon attachments.
Steroid injections and anti-inflammatory medications are another standard recommendation of modern medicine. These treatments may provide short term relief, however, in the long run do more damage than good. You can read more of our research on the acceleration of joint degeneration topic in the Journal of Prolotherapy. 
A better treatment for Ischial Tuberosity Pain
Prolotherapy is a regenerative treatment that successfully treats ischial tuberosity pain. Prolotherapy injections to the sacrotuberous ligaments and the hamstring tendon attachment will stimulate repair of these damaged areas. A comprehensive exam by the experienced Prolotherapist is vital for a thorough treatment. Sometimes pain in other areas is also involved. For instance, pain in the ischial tuberosities may be coupled with pain in the pubic symphysis. There may also be pain in the sacroiliac joints. A comprehensive Prolotherapy treatment will include all of the weakened or injured areas.
Prolotherapy for ischial tuberosity pain involves injections of a dextrose solution which causes a mild inflammatory reaction at the weakened areas. This initiates a wound cascade that includes an increase of blood flow and immune cells to the treated area. There will be an influx of reparative cells and a deposition of collagen to repair the injured ligaments and attachments. Once this soft tissue is strengthened, the sacrotuberous ligaments and the hamstring tendon attachment and other involved soft tissue will now be strong and stable, and the ischial tuberosity pain will resolve. 
    
RUNNING AND OLDER RUNNERS
Running is an excellent sport for people as they get older.  As we shall see, it provides significant benefits which can offset the effects of ageing.  Some people take up running so that they can keep fit and trim when they no longer feel able to participate in contact sports such as footb
all and rugby. 




(More than half the runners in the New York City Marathon are over
forty.)

The effects of ageing
From the 30s onwards, a number of physical changes take place in the average person's body.  Aerobic capacity decreases, muscle mass reduces, muscle elasticity reduces, lung elasticity declines, bone density reduces, the metabolism slows, body fat increases and the immune system becomes weaker.
These changes will have an adverse impact on running performance. The fall in aerobic capacity, reduced stride length, reduced leg strength, and reduced ability to store energy all contribute to deterioration in performance.  In general, it is thought that running speeds over any distance deteriorate by about 1% a year from a peak at some point in the 30s; and we appear to lose aerobic capacity at about 9-10% a decade.
However, older runners can continue to perform extraordinary athletic feats.  Canadian athlete Ed Whitlock ran a marathon in 2:54:48 at the age of 73.  Carlos Lopes set the world marathon record at the age of 38.   Hal Higdon, marathon runner and writer, at the age of 52 ran a 10km in 31:08 and a marathon in 2:29:27.
"Age brings problems; it also brings solutions. For every disadvantage there is an advantage. For every measurable loss there is an immeasurable gain."
George Sheehan
"Personal Best" 1989
The benefits of running for older people
The health benefits of running are broadly the same for older people as for everybody else. They include reductions in the risks of heart disease, diabetes, high blood pressure and cancer; reduced depression and anxiety; weight control; improved bones, muscles and joints; improved mobility and coordination, and a psychological sense of well-being.  What is especially important for older people is that the risk of developing these conditions grows as you get older, so the benefits of running are increased.    It is especially important for older people that running can improve muscle strength, coordination and bone density, all reducing the risk of falling and fracturing bones, and so increasing the prospects for living independently.[i]
Age categories
One of the reasons for the running boom in the last twenty years has been the growing use of age categories and prizes in many running events, which has enabled older runners to compete in races and have the opportunity to compare themselves with others in their age groups.
Age grading
Another way to adjust athletes' performances with age has come with the introduction of age-grading tables.  These were developed by the World Association of Veteran Athletes, the world governing body for track and field, long distance running and race walking for veteran athletes.  The tables were first published in 1989.
The tables work by recording the world record performance for each age (interpolated where necessary) at each distance, for men and women.  For example, the world record for a 53 year old woman running a 10km is 35:41.  So if a 53 year old woman finishes a 10km in 47:35, she has an age-graded performance of 75% (which is 35:41 divided by 47:35).
The use of age-grading tables has allowed older runners to compete on more even terms with younger generations.  In many running clubs today, the age-graded champion earns as much, if not more, recognition as the outright (non-age adjusted) winner of the event.
Age grading can be used to compare performances across different ages and sexes; track your own performance over time; identify your best events; set goals for current and future years; and identify your best ever performance.  It can also be used as a predictor of how you might perform in races, based on your age-graded performance in a race of a different distance.
How to start running as an older person
There is no such thing as someone who is too old to start running.   Running helps to slow down the effects of ageing, improves the health, fitness and mobility of older people, and improves psychological health.
Anyone over the age of fifty should get a check-up by a doctor before they begin any programme of physical exercise (see Chapter 2 for other indications of when it is necessary to get an all-clear from a doctor).  In older people, the doctor will be particularly checking for heart disease, diabetes and high blood pressure, to ensure that you can run safely.
Apart from getting a check-up from a doctor, the advice for a new older runner is basically the same as for everyone else, and set out in detail in Chapter 2.  The main priorities are to build up slowly, and set yourself demanding but achievable goals.
Tips for older runners
The decline in performance with age is not preordained.  For example, the rate of decline of aerobic capacity can be halved to about 5% a decade, or even less, with the right training.
Here are some ways to manage the effects of ageing:
  • cut back the mileage, but increase your training quality (there is nothing to stop you from continuing to do fast speed work on the track - this is how Hal Higdon continued his remarkable performances);
  • take more rest days between sessions, and avoid overtraining;
  • increase the variety of your aerobic training, for example by aqua-running, cycling, swimming, and skiing;
  • warm up carefully before running, and stretch afterwards, to protect muscles which are less elastic and more prone to injury than they were when you were younger;
  • increase your weight training, to compensate for the decline in muscle mass which you would otherwise experience.


.

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SPRING/SUMMER Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
 Week #222, 23 APRIL 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 "It is hard for me to understand why,, when you are 18, 25, or even 30, why you would not make what you are passionate about work for you.  If you go to school and become a lawyer, doctor, or whatever it is that others determine are expected of you and don't do the things that you love, the real questions is not what are you going to be when you are 20, 30, or 40.  
The question really becomes what is going to happen when you are 70 years old and you look back on your life and you find yourself asking "Why didn't I try?"   
There is going to be a regret factor I think a lot of guidance counselors or parents or teacher tend to overlook.......They tend to look at the next 10 years - I think you should be thinking about the LAST 10 years of your life. In those last 10 years you are going to be thinking back ...." Why didn't I climb that mountain, run that marathon, learn to fly?  Why didn't I take a chance?"...... - and THAT will taste much worse than "going for it", even with the failures.......because that is when you will be most alive."
 Gary Vanerchek - LiveLifeMyWay


TRUMAN START TIME WILL BE 7:00AM 
 
ALERT - We got a bit behind over the winter and are down to about 3 months reserve for funding our Port A Pot at Truman.  Even if you only use it infrequently or just like knowing it's there - please consider making a donation.  The rental rate has gone up to $100 per month (even as a non-profit) but I know most of you have been comfortable making $50, which is fine.  Bluepoint Timing & Coaching will match any donation.  You can use PayPal by using lynnron1@comcast.net and marking it for 'Port A Pot'. 

THANKS! To Derek Ammons and Debi Smith for their donation to the Truman Port A Pot
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The BOSTON Marathon is over and our favs did very well in the hot conditions.
Jane Meyer came in 3:59, Nica Shields at 4:12, and Molly Sherwood at 4:55 for 8th in her age group.  Outstanding!
  This coming weekend, John and Meghan Curley are heading up for the GETTYSBURG Marathon.

(Let me know if I missed anyone's accomplishment.  We don't often get much recognition but it is nice to see your name in a newsletter to fellow runners.)
 
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------------------------------------------------------------------------------------
The days are getting longer which means more time to get a TRACK SESSION in before it turns dark.  We should start looking at getting our speed work session done. 
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

 
JUST HOW MUCH MILEAGE 
SHOULD YOU RUN?
HINT: LESS IS NOT MORE
Less is not more. That is how Dave Roche described his approach to determining how much mileage runner should run.
Also,  More is almost always more. So if you want breakthroughs on the trails, the best way to get them is to run more than you have before.
People complicate it, but running is like almost every other activity. Want to be a good pianist? Practice a lot. Want to be a great surgeon? Cut a lot of people open.
In both activities, it is important that your practice has some direction. Mindlessly slamming the piano keys or taking a knife to grandma during her afternoon nap will not make you an expert (nor popular with the neighbors). But in all cases, the common denominator of expertise is time invested.
It took me way too many years to learn this lesson. In summer 2010, I had just graduated college after gradually getting into running over the previous four years. I was running 20 to 30 mostly hard miles per week (along with some biking), thinking I was doing things right. Then, I found a dog-eared copy of the cult-classic novel Once a Runner, and everything changed.
Once a Runner tells the fictional story of Quenton Cassidy, who goes to the woods, trains his butt off and ends up winning an Olympic medal. It wasn't the melodramatic prose or poignant narrative that struck me-it was the mileage. Cassidy was running as much in a day as I was running in a week.
After adding a few more dog ears to the book and returning it to the library, I gobbled up every resource on running training I could get my hands on. I found out what all elites know-Cassidy was merely doing what it takes to be one of the best runners in the world.
With Cassidy's ghost as my training partner, I methodically increased my mileage from 20 or 30 per week to 90 over two years. I ran slower most of the time, did just one harder workout a week and stopped biking, lifting weights or doing any other athletic pursuit whatsoever. I went from a solid but unspectacular local runner to a national trail champion.
 

The best views don't come easily. Photo by David Roche
As Cassidy said, "The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years. The Trial of Miles; Miles of Trials."
What makes running different than activities like the piano is that doing it too much or too hard will result in injury. The injury conundrum makes running unique, and, in my opinion, is the main reason coaches exist. How can we keep you healthy and avoid burnout while maximizing your volume? That question is running training distilled down to its essence.
I've written about how to stay healthy before. Cliff notes version: run easymost of the time, practice injury prevention and eat as hard as you train. But I haven't confronted the other piece: How much running should you be doing?
It depends on whether your goal is to finish strong (defined here as being confident that you have done enough training to reach the finish line smiling, even on a bad day) or perform optimally (being confident that you are doing the most you possibly can to reach your running potential). Both are great goals, and both come with different types of sacrifices and planning.
 
To Finish Strong
The general guidelines for finishing strong (and smiling) are below. These mileage totals give you the volume needed to be sure your legs are prepared for racing the distance, with enough training to do the necessary long runs and avoid the race-day trauma that results from running on unprepared legs. (Endurance-based cross training, like biking or Elliptigo, does not count toward total mileage, but can be a valuable addition to a training program.)
 
5K: 10 miles per week (over at least 2 runs)
10K: 15 miles per week (over at least 3 runs)
Half-marathon: 25 miles per week (over at least 3 runs)
Marathon: 30 miles per week (over at least 4 runs)
50 miles: 40 miles per week (over at least 4 runs)
100 miles: 40 miles per week (over at least 4 runs)
 
Longer races require more volume, and more volume requires more runs per week; concentrating too much mileage in too few runs increases injury risk.
At this level, 100 miles requires the same volume as 50 miles, because in those races, you will be stepping into the deep, dark abyss of the unknown no matter what. So if you are just aiming to finish strong, it is more important to focus on key long efforts (and pray to the ultra-gods profusely for their favor).
 

More mileage = more creek jumping. Photo by David Roche
 
To Perform Optimally
Performance is a tricky, deceiving monster. Much of elite performance is dictated by choosing the right parents. Therefore, we aren't talking about absolute race performance here, but personal performance relative to genetic capabilities.
The numbers below represent peak sustained volume, or the highest volume you will achieve and sustain for at least a month during hard training.
This formulation is overly simple-you should work up to this volume slowly over time, building a base then adding workouts and modifying total volume based on periodization principles (more on this in our March 2016 issue and its training special). Remember, volume comes with diminishing returns and is highly individual, so be careful not to run too much for you.
 
5K to 10K: 6 to 12 hours per week
Half-marathon to 50K: 7 to 15 hours per week
50 to 100 miles: 8 to 16 hours
 
That is quite the range, but gives you an idea of the numbers you want to work toward over time. The lower end is for injury-prone or time-crunched runners, especially those who have not run high mileage previously.
These numbers are in time (rather than distance) to account for variances in terrain-steeper, more technical trails are slower, but have a similar aerobic stimulus. Finally, these numbers go out the window for older runners-injuries are more likely for runners in their 50s, 60s and 70s.
A less accurate but clearer way to picture it is in optimal miles per week, assuming non-technical terrain and a consistently durable runner:
 
5K to 10K: 50-70 miles per week (women), 70-90 (men)
Half-marathon to 50K: 60-90 (women), 70-110 (men)
50 to 100 miles: 60-110 (women), 80-120 (men)
 
If you're anything like me when I first started learning about training, you may be saying, "That is a lot of mileage!" Good. That is the point of this article-being an expert takes a lot of time, and it's essential to acknowledge it whether you are a runner or a pianist.
Still, these numbers are not hard-and-fast rules, just guidelines. Just because you can't reach these numbers doesn't mean you won't be amazing at trail running.
Remember, never increase mileage by more than 10 percent in a week (and 3 to 5 percent if you've never run higher mileage before). It took me two years to go from 20 to 30 miles per week to 90 miles per week.
No matter what, always be extremely attentive to injury. Staying healthy is the most important part of running, and durability is a talent in its own right.
There may be shortcuts to good (or even great) performance, but there are no shortcuts to your best performance. Plan for the long term, methodically increase volume and do smart workouts once or twice a week after you have a solid running base.
To put it another way, it's all about the trial of miles, and miles of trials.
 


IT'S TIME TO TALK ABOUT HYDRATION 
 
1. Hydrate Properly Ahead of Time
 
Adequate hydration is the key not only to enhancing your performance during your run, but it will also help make your workout more enjoyable. Symptoms of dehydration can include everything from feeling slow and sluggish to experiencing cramping and being light headed. One of the best ways to prevent dehydration is to drink plenty of fluids before your run. By maintaining adequate hydration status throughout your day, you will decrease your chances of becoming dehydrated during your run. A good rule of thumb for hydrating is to consume half of your body weight in fluid ounces. For example, if you weight 150 pounds, you should try to drink at least 75 ounces of water per day. More specifically, in the two hours just before your run, consume 16 ounces of water.
 
2. Avoid Running During the Hottest Part of the Day
 
Yet another way to prevent dehydration during running is to avoid running during the hottest part of the day. Running during midday or in humid conditions causes excessive sweating, which leads to dehydration and electrolyte loss. Electrolytes are re-absorbed during low to moderate intensity workouts. However, during high intensity or long duration workouts, especially in the heat, the sweat rate is higher than the re-absorption of electrolytes which leads to dehydration.

3. Consume Foods That Promote Hydration

The American College of Sports Medicine (ACSM) recommends that individuals eat foods that promote hydration in the 24 hours ahead of the workout. These include fruit, vegetables and carbohydrates. Additionally, ACSM suggests restricting diuretics such as caffeine and alcohol.
 
4. Rehydrate During Your Run
 
Rehydrating during your workout will depend on factors such as the length and intensity of your run as well as your fitness level and the weather conditions. For most workouts lasting less than one hour, drink water every 15 minutes. If your run is going to last longer than one hour or the weather conditions are particularly warm or humid, you will need to rehydrate with a combination of water, carbohydrates and electrolytes. Gatorade is what you have been getting on your Truman runs. However, we will change as we find what is being used at the upcoming marathons.
 Although electrolyte/carbohydrate solutions are beneficial for higher intensity, longer duration workouts, they can also be a source of excess calories if the workout is of light to moderate intensity and lasts less than one hour. Finally, avoid rehydrating during and after your run with carbonated beverages as they make you feel full and you are less likely to drink as much as you may need to after a workout.
 

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

 

EXERCISE MIGHT NOT BE THE PATH TO STRONG BONES
 Misconception: All you have to do is walk or do modest strength training exercises to build strong bones.
Actually: Exercise has little or no effect on bone strength.
It sounded too good to be true, and, unfortunately, it was. Many public health groups, professional societies and health sites on the Internetpromote this exercise prescription, promising it will stave off weak bones. But osteoporosis researchers know the advice is not backed up by rigorous studies.
The idea may have begun as an extrapolation of a well-known fact: People who are bedridden lose bone mass. So do astronauts who spend time weightless. The pull of gravity seems to be needed for bone strength. But is there a threshold beyond which bones are about as strong as they will be from the force of gravity? Is everyday walking around just as good as running a marathon? Those studies did not say.

The answer came a little more than a decade ago when scientists did rigorous studies, asking if weight bearing exercise increased bone density in adults. They used DEXA machines, which measure bone density by hitting bones with X-rays. Those studies failed to find anything more than a minuscule exercise effect - on the order of 1 percent or less, which is too small to be clinically significant. As expected, DEXA found bone loss in people who were bedridden and in astronauts. But there was no evidence that bone was gained when people walked or ran.

Scientists have continued to investigate as tests for bone density grow ever more sensitive. More recently, using new and very expensive machines that scan bone and are able to show its structure at a microscopic scale, they reported a tiny exercise effect in one part of the bone's architecture known as the trabecula, little branches inside bone that link to each other. The cortical shell - the outer layer of bone - also seems to be slightly thicker with weight bearing exercise. But these are minute changes, noted Dr. Clifford Rosen, a bone researcher at the Maine Medical Research Institute. There is no evidence that they make bone stronger or protect it from osteoporosis, he said.

At this point nothing except injections of parathyroid hormone and, perhaps, a new injectable drug called abaloparatide now being tested in clinical trials, make bone denser and stronger. Popular osteoporosis drugs like Fosamax slow the rate of bone loss, but they do not build bone.
There is a glimmer of hope for those who have put their faith in exercise. Perhaps, osteoporosis researchers say, even though bones do not get stronger with exercise, exercise might make bones healthier in terms of a mysterious property called bone quality. No one knows exactly what it is but it may help explain why some people with bones that look strong get fractures while others with bones that look fragile do not. Maybe those microscopic changes in bone make a crucial difference, but it is too soon to say.
 

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.     

  

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 

   c: 410-570-0003