Routes and Photos

July 24 July

Sat 30 July
Ft Meade, Md

Sat 6 Aug

Sat 10 Sep
Crumpton, Md

Sat 10 Sep
Lanyard, Md

Sat 10 Sep
Great Mills, Md

Sun 11 Sep
Balt. Md

Sat 17 Sep
Solomon's Island, Md

Sat 17 Sep
Rockbridge, Md

Sat 24 Sep
Glen Burnie, Md

Sat 24 Sep
Millersville, Md

Sun 25 Sep
KTS 5k
Kent Island

Sun 25 Sep
Quiet Waters

Sat 1 Oct
Crownsville, Md

Sun 16 Oct
Millersville, Md

Sat 22 Oct
Millersville, Md

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


Rosaryville logo
Come join us for a 'day in the woods with friends'.  Your choice of 10K, 10M, 25K,or 50K at the Rosaryville State Park
Sunday 24 July

To benefit


Scott Tinley was/is one of the four individuals that put the sport of triathlon on the map.  It was their feats of endurance and competition were what brought national, then international, media attention to the sport.  They were/are my heros - Scott Tinley (aka 'The Hammer'); Scott Molina ('The Terminatior'), Mark Allen ('The Grip'), and Dave Scott (simply 'The Man'). The stories behind how they came to those monikers are the things of legends.

By Scott Tinley
1950's fitness guru, Jack Lalanne, argued wrongly that "I can't die; it will ruin my reputation." The American icon lasted 96 years and three months before he passed quietly in January of 2011. At the root of any discussion on the cultural history of health and fitness, you will still find the name, Jack Lalanne. Increasingly, however, Jack Lalanne's nine and one-half decade tenure stands anomalous to a troubling trend of athletes dying before their time. 
A funny thing happens when an athlete dies too young and too incomplete. Their death affects the social norm in unique ways. Their passing at 40 or 50 or even 60 years old mutates the pecking order. We knew them as heroes when we too were young, when they were invincible and unkillable. Their existence marked the very edge of something. And that something might be a kind of link to eras gone by, to a sporting history that in our nascent times could be traced to Ancient Greece, The Babe or the Polo Fields. That something could be our own relationship with our youth, our denial of all-things-old. Our own death. 
When Muhammed Ali died in the early summer of 2016 he took a part of my teenage rebellion against the Vietnam War with him. I might have hung on to that angst-ridden puberty just for the effect it had on my adulthood. But not without The Greatest in my corner. 
The last few years have witnessed several triathletes come to an early end and their deaths may prompt us to reflect on the state of our health or the state of our lives. Dale Basescu's recent passing at 60 years old, reportedly during a swim workout, drives us to near cliché-nobody gets out of here alive. But how else might this example be considered when set next to the deaths of other significant triathletes? Marc Suprenant, 49 (5/25/10 of systemic poising), Klaus Barth, 57 (10/22/06 of cancer), George Wright, 63 (12/1/05 of a cardiac event), Cliff Rigsby, 63 (6/16/16 of a water-related trauma), Ron Smith, 77 (6/29/11 of cancer). Add ancillary industry persons and you include William R. Katovsky, 58 (11/1/15 of stenosis shock), Steve Hed, 59 (11/26/14 of a cardiac event), and Steve Tarpinian, 47 (3/15/15 of self-inflicted trauma). We might compare demographics and realize there is nothing completely irregular with middle -aged men falling victim to disease and trauma. But these weren't regular men. They were immutable facts. Rigsby had been a career firefighter. Smith a Navy SEAL. Barth had taught inner-city punks to respect themselves through sport. Hed had invented most-things-aero in the multisport world. They were postmodern warriors who could think, act, fight, write, teach, and preach better than any shiny cartoon figure. 
And they were ours. 
We can excuse Jack Lalanne's failure to live forever based upon his healthful near-century. But Dale Basescu's check-out in the prime of what he admitted was his "third and final return to the sport of triathlon" seems not so much as unbelievable but unacceptable.
Therein lies the rub. How do we athletes who expect to live forever because we can run 5k or swim across the backyard pool without stopping negotiate the passing of others who thought the same? 
I sat in a hospital room with Ron Smith when the doctors walked in and told him he had weeks not months or years to live. Here was a mountain of a man who'd raised four great kids, was married to three great wives, started two great companies, and fought in one un-great war. Smith had as many age group victories in endurance sports as he had friends who'd give him a kidney. The doc tells him he has few options and he turns to me and asks about my family, my training, and how the surf was that morning. Smith didn't care. His work was done. 
But most of us aren't to that point of self-actualization. And we never will be. And so we keep going. Training as if our hearts and minds and bones and balls are twenty-one and too bitchin to age up or out. We refuse to accept the vagaries of age because leaving competitive sport is leaving life. There is always a streak or a comeback or new age-group to contest. As we should. We are athletes with warrior's hearts and the need to be needed, to be hailed and celebrated. If we aren't rising, we are falling. And the myth of going out on top is sadly false. Who dies at their peak of glory because who would ever want to miss those years of remembering just how much fun we had? 
Popular culture has whole heartedly embraced the theme of the aging or dying athlete. In the Netflix catalog there are over 100 films that strive to embrace the emotional tug of passing physical culture because it is more than mythic or biblical. The athlete's death is distinctly human. And as we swallow it with the rest of commercial sport's pills, we rarely think of its effect. 
There is a wonderful scene in For the Love of the Game (1999) when Kevin Costner's character, Billy Chapel, asks his catcher, Gus (played by John C. Reilly) if there was any score in the game yet. Chapel is the aging pitcher who just might throw a perfect game in his last time on the mound. Gus looks nervous and glances from side to side before telling Chapel, "Chappy, I ain't seen anything like this before."
Most of us never witness athletic perfection in the end. Sports participation tends to follow its natural route and ends the same way it begins, with misfires and mistakes and basic fuck-ups at every step. Ugly stuff unless you can reset your expectations. And so we hold onto the myth of immortality, cuddle it and confide in no one how we fear the loss of a podium place more than a driver's license or a limb. 
# # #
The death of multisport athletes may or may not be telling of the costs and benefits of endurance training. How does one balance the medical risks of hypertrophic cardiomyopathy with the psychological benefits of completing your first 10k or a full distance swim/bike/run affair? How does one trade arthritic knees for the purity of having followed one's true passion? 
Dale Basescu's passing catalyzes many questions. Here was a former top-5 professional triathlete who had the prescience to realize he wasn't engineered for the IRONMAN
®, who knew his body well as a skilled chiropractor, personal trainer, musician, and actor. Here was a man who had an advanced relationship with his physical presence. When Dale walked into a room and the lights hit those great teeth backing that genuine smile, his mark was on. Here was a man-child who at 60 could double for 40, who never over-trained, who loved a lot and loved to be loved. Here was a post millennial renaissance man who could sing and dance and save Beverly Hill-bullies from real and imagined back pain. Here was a physical being who had survived the death of a young wife, cold and stiff next to him in an overnight and unspeakable thing. 
Of every triathlete I raced against in the 1980s and 1990, Dale Basescu would be voted "least likely to go early." And so it goes. 
# # # 
A.E. Houseman's canonical poem, To an Athlete Dying Young is perhaps too often referred when speaking of athlete's early death. But there is an oft-omitted fourth (of seven) stanza that stands sentinel to the Ron Smiths and Klaus Barths and Marc Suprenants and Bill Katovskys and others gone past and future: 
Eyes the shady night has shut
Cannot see the record cut
And silence sounds no worse than cheers
After earth has stopped the ears. 
It's that last line that get me; that in our rush to catalog and negotiate the passing of an athlete who meant so much to so many, we stop hearing what they had to say.

Rashelle Brown, certified personal trainer and health coach wrote this article about running on an empty stomach.  Ugh!
Most runners are well aware of the benefits of being properly fueled for a run of any distance. In fact, "hitting the wall" is often attributed to simply running out of glycogen supplies.
But scientific research has established that fasted training (training with low blood glycogen levels) can lead to favorable adaptations in the optimization of fat as a fuel source. Since fat stores are much more plentiful in the body than glycogen supplies, training your body to favor fat over glycogen seems to be a smart training strategy, especially since burning fat is a popular goal for runners.
Unfortunately, fasted running is a strategy that can be difficult to nail down for age group athletes. In fact, if done improperly, running with your glycogen stores on empty can result in low-quality training that winds up hurting performance. If you're going to attempt this training approach, there are a couple of smart ways to use fasted training to burn more fat and improve your race-day performance.
Timing is Everything
Diet Periodization
The first strategy you might consider is one elites have been using for decades. Evidence supporting diet periodization was published as early as 1995 in the Journal of Sports Medicine and has been bolstered by a number of other studies since. Here's how it works:
-Eat a moderate- to high-carb diet in the early weeks leading up to your race.
-10 to 17 days before the race (at the beginning or midpoint of your mileage taper) switch to a high-fat/low-carb diet for one to two weeks.

-Three days before your race, switch back to a high-carb diet. Make sure to eat a high-carb meal the night before or morning of your race.
Following this dietary periodization schedule allows your body to make the metabolic adaptations to better utilize fat, but also ensures you won't bonk during your race due to depleted glycogen stores.
Strategic Carbohydrate Intake
A second strategy is a bit more complicated than the first, but the science supporting it has some pretty exciting results. A small study published in the April 2016 issue of Medicine & Science in Sports & Exercise split 21 trained athletes into two groups and had them each exercise twice a day for four days each week. The athletes in both groups, studied over a three-week period, consumed the same amount of carbohydrates (7g/kg of bodyweight per day), but the timing of their carbohydrate intake was different.
In the test group, athletes did not eat breakfast before heading out for a 60-minute low-intensity workout in the morning, then consumed all of their carbohydrates in the late morning and early afternoon, before completing a 40- to 50-minute high-intensity interval workout in the early evening. Following the high-intensity workout, the test group consumed a meal and a protein shake that contained no carbohydrates. The control group did the same workouts and ate the same relative amount of carbohydrates, but the carbs were consumed throughout the day.
At the end of the trial, the test group-which the scientists referred to as the "sleep low" group-shaved an average of nearly 50 seconds off their 10K run time, while the control group saw no improvement in performance at all.
In addition, the "sleep low" group lost nearly two pounds of fat, while the control group did not lose any fat, despite the fact that the total caloric and macronutrient content of their diets was essentially the same.
Quick Tip
Any kind of high-intensity speedwork should be done under optimal fuel conditions in order to get the most from those runs.
When In Doubt, Take It Easy
Apart from caloric intake and composition, training intensity is the other factor that comes into play when considering the body's energy systems. Even in highly trained, fat-adapted athletes, glycogen is the preferred fuel source at intensities above 85 percent of VO2Max. In both of the strategies mentioned above, the workouts done in the fasted state were relatively low-intensity.
It's important that any kind of high-intensity speedwork be done under optimal fuel conditions (carb loaded) in order to get the most from those runs. Easy runs and long, slow runs lasting up to two hours are ideal for reaping the physiological benefits of fasted training. If you want to train your mental stamina as well, you can simulate the late stage of a marathon by adding a short (20 to 30 minutes) segment at tempo pace onto the end of a longer run in the fasted state.
By correctly manipulating meal composition, meal timing and training intensity, it appears that runners can effectively use dietary strategies to enhance running performance. As always, be sure to consult with your physician before you make any serious changes to your diet.


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:



Registration is NOW open for the  10K ACROSS the BAY


Bay Bridge Run Entry
January 2nd

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


I can now accept credit card donations; with secure, receipt verification.

bluepoint cat

SPRING/SUMMER Moore's Marines Long Distance Training
Kent Island Running CLUB
Peninsula Pacers Running CLUB
Anne Arundel County STRIDERS
 Week #235, 23 JULY 2016


30 Years of MOORE'S MARINES 

ALERT - WE now have 5 months of Port A Pot coverage left. (see below).
NOTE:  Just a heads up to anyone that runs on Chesterfield road. The County is going to be closing Chesterfield Road between Hawkins Road and St. Stephen's Church Road to repair/replace the small bridge on that section of road. The road is supposed to be closed sometime in July until next January. Don't worry, I'm sure we will find a way to cross - can't deny getting to run that hill. 
CONGRATULATIONS again go to Carla Goodridge on her continuing trek across the country. She started in Georgia and will finish in Washington state. As of this weekend, she is entering Montana after a (another) fall that kept her off the bike for a day before she could continue. Still going strong!   GO CARLA.!!
The ROSARYVILLE TRAIL RUNS are coming up - Sunday 24 July at Rosaryville State Park near Upper Marlboro, MD.(about 30 minutes from here).  Distances of 50k, 25k, 10M, and 10k.  Start is 7 am. This is a great way to get introduced to trail running or to get in a good training run for the JFK 50 -or- volunteer and help make it a great day for the beginners and novice trail runners.  If you can help out, let me know.
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. 
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:  

- YEP!

Here's some food for thought: the slower you run, the longer you live.
That's a finding from a new study published in the Journal of the American College of Cardiology, which concluded that people who run on a regular basis-consistently, but slowly-have a longer lifespan than those who are out pushing it to the line every time. The people who executed the research used around 1,100 joggers and 4,000 non-joggers. Everyone, men and women, were various ages, and all were relatively healthy. For the study, those who identified as "non-joggers" by definition did not participate in any strenuous activity regularly.
Fast forward more than 10 years later, and the researchers checked in on the death rates of the people involved. People who identified as joggers were split into three main groups: light joggers, moderate joggers and "strenuous joggers" based on the information regarding frequency, how many miles and pace they provided at the beginning of the study. The results? Duh-joggers had a longer lifespan or life expectancy than non-joggers.

But wait, what about the sub-groups? The light joggers had the lowest rate of death, followed by the moderate joggers. And newsflash (sorry speedsters)-the strenuous ones tied with the non-joggers with highest mortality. What's even more shocking? Their life expectancy, statistically speaking, matched that of a sedentary person. What?!

In short, the ideal sweet spot for jogging and gaining full benefit was 2 to 3 times per week. The optimal speed was slow, and the optimal weekly distance? 1 to 2.4 miles!

Take what you want from this study, but we found it interesting and somewhat surprising! Although we are all pretty confident we will continue to train for marathons, but perhaps a more leisurely pace. Because, if you run slow, who cares?
10 SEPT 2016
For the past 6 years, the Layton family has welcomed participants to run in the Vineyard Dash 5k. Layton's Chance Vineyard & Winery in Vienna, MD will host the 7th Vineyard Dash September 10th, 2016. For the Layton family, the race combines three passions: their pristine farm and vineyard, their hobby of running, and of course the delicious wines. The Layton family has developed a passion for running that spans 3 generations and want to share their running trail and their wines with you.
But deeper than the Layton's love for running is their connection to Dorchester County. The Vineyard Dash 5K will be benefitting the IronClub Maryland which supports the only full length IRONMAN triathlon in the Mid-Atlantic region coming up in October in Cambridge, MD.
The Vineyard Dash 5k is an off road-race through the 15 acres of vineyards on the property. It is the kick-off for the 7th Annual Harvest Festival which feature hayrides, pony rides, grape stomping competition, live music, and all day family fun! Following the race, all racers over 21 will receive a complimentary glass of wine. Every racer will receive a free t-shirt, goodie bag, and free admission into the 7th Annual Harvest Festival.
The Vineyard Dash 5K is September 10, 2016 at 10 am. Registration is $35. The 7th Annual Harvest Festival will immediately follow the race from 11 am to 6 pm.
4225 New Bridge Road Vienna, MD 21869

Water recommendations from Mayo Clinic

A cardiologist determined that heart attacks can be triggered by dehydration.

Good Thing To Know. From The Mayo Clinic.  How many folks do you know who say they don't want to drink anything before going to bed because they'll have to get up during the night?  
Heart Attack and Water - Drinking one glass of water before going to bed avoids stroke or heart attack.  Interesting....... 
Something else I didn't know ...  I asked my Doctor why people need to urinate so much at night time.

Answer from my Cardiac Doctor:  Gravity holds water in the lower part of your body when you are upright (legs swell).  When you lie down and the lower body (legs and etc.) seeks level with the kidneys, it is then that the kidneys remove the water because it is easier.  I knew you need your minimum water to help flush the toxins out of your body, but this was news to me.  

Correct time to drink water...  Very Important.  From A Cardiac Specialist!

Drinking water at a certain time maximizes its effectiveness on the body:

2 glasses of water after waking up - helps activate internal organs.

1 glass of water 30 minutes before a meal - helps digestion.

1 glass of water before taking a bath - helps lower blood pressure.

1 glass of water before going to bed - avoids stroke or heart attack.

I can also add to this...  My Physician told me that water at bed time will also help prevent night time leg cramps.  Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

Mayo Clinic on Aspirin - Dr. Virend Somers is a Cardiologist from the Mayo Clinic who is the lead author of the report in the July 29, 2008 issue of the Journal of the American College of Cardiology.

Most heart attacks occur in the day, generally between 6 A.M. and noon.  Having one during the night, when the heart should be most at rest, means that something unusual happened.  Somers and his colleagues have been working for a decade to show that sleep apnea is to blame.

1. If you take an aspirin or a baby aspirin once a day, take it at night.  The Reason:   Aspirin has a 24-hour "half-life"; therefore, if most heart attacks happen in the wee hours of the morning, the Aspirin would be strongest in your system.

2. Aspirin lasts a really long time in your medicine chest; for years.  (when it gets old, it smells like vinegar). 
Please read on.

Something that we can do to help ourselves - nice to know.  Bayer is making crystal aspirin to dissolve instantly on the tongue. They work much faster than the tablets.

Why keep Aspirin by your bedside? It's about Heart Attacks - There are other symptoms of a heart attack, besides the pain on the left arm.  One must also be aware of an intense pain on the chin, as well as nausea and lots of sweating; however, these symptoms may also occur less  frequently.
Note: There may be  NO pain in the chest during a heart attack.

The majority of people (about 60%) who had a heart attack during their sleep did not wake up. However, if it occurs, the chest pain may wake you up from your deep sleep. If that happens, immediately dissolve two aspirins in your mouth and swallow them with a bit of water.

Afterwards: - Call 911. - Phone a neighbor or a family member who lives very close by. Say "heart attack!" - Say that you have taken 2 Aspirins. - Take a seat on a chair or sofa near the front door, and wait for their arrival and ........

7th Annual Harvest Festival is Saturday, September 10th from 11 am to 6 pm  
The day starts with the Vineyard Dash 5k is a scenic trail-run through the vineyards at Layton's Chance. ! Hosted by Layton's Chance Vineyard & Winery and the Iron Club of Maryland. You can register for the race at
It will be a day-long celebration of the end of our Harvest season! There are plenty things to do for the adults and kids a like.
Food and craft vendors, hayrides,grap-stomping competition, agricultural demonstrations, grape stomping, moon bounce, fishing in our pond, and so much more! Live concert with Barren Creek who plays all your favorite oldies and classic rock favorites from 3 pm to 6 pm.

$7/person 21+ with advance tickets sales
$10/person 21+ at the door
4225 New Bridge Road
Vienna, MD 21869



coming soon  HERE 


This Weeks WORKOUTS 


 Tuesdays/Wednesday AHS Track is back on 'track'.


-   START 6:30pm   

 Our HILL and aTRACK sessions will take on a more maintenance focus.  Unless you have a GOAL Race coming up; 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.     



 Stay Healthy;   


   c: 410-570-0003