IN THIS ISSUE
ROSARYVILLE TRAIL RUNS
SOME THOUGHTS FOR THE LONG RUN
Routes and Photos
ACROSS the BAY and ST MICHAELS RUNNING FESTIVAL
SOME ADVICE ON DANGERS OF HYDRATION
VINEYARD DASH 5K - WINE!
VINEYARD DASH 5K
UP COMING EVENTS

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

Sat 10 Sep
SPLASH DASH 5K
Crumpton, Md

Sat 10 Sep
STRUGGLE 4 REAL
Glen Burnie

Sat 10 Sep
VINEYARD 5K
Lanyard, Md

Sat 10 Sep
PATRIOTS DAY 5K
Great Mills, Md

Sun 11 Sep
JUSTRYANIT KIDS TRI
Balt. Md

Sat 17 Sep
RUN 4 RESEARCH 5K
Solomon's Island, Md

Sat 17 Sep
PREGNANCY CLINIC 5K
Rockbridge, Md

Sat 24 Sep
GLEN BURNIE IMPROVEMENT ASSOC 5k
Glen Burnie, Md

Sat 24 Sep
RIDGEWAY DIGITAL DASH 5K
Millersville, Md

Sun 25 Sep
KTS 5k
Kent Island

Sun 25 Sep
LIGHTHOUSE SHELTER 
HALF MARATHON & 5K
Quiet Waters

Sat 1 Oct
ARUNDEL VFD 5K/10K
Crownsville, Md

Sun 16 Oct
ORSO 5k
Millersville, Md

Sat 22 Oct
GRACE POINT CHURCH 5K
Millersville, Md

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

   

ROSARYVILLE  TRAILS RUNS
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
OR

To benefit
 SPECIAL OPERATIONS WARFARE FOUNDATION

 
SOME THOUGHTS 
FOR THE
LONG HAUL

RonandBeau
 Once you have been doing endurance events for a while, you realize the mental preparation is as important as the physical preparation.  The words of your high school coach saying (fill in your sport here..."...is 90% mental and 10% physical" - which was hard to accept when you were fighting the urge to puke on his shoes from exhaustion.
   After a while, the mental aspect becomes second nature.  We are barely aware we are doing it, especially during the endurance activity; but it is good to remind ourselves of some mental techniques.
 
Studies have shown that the mere awareness of upcoming exercise is enough for your body to regulate pace, but due to the sheer length of an utlramarathon, this isn't enough. Reassess your body every hour to make sure you aren't expelling unnecessary energy on things like improper form or tensing up your shoulders. Little corrections can save you precious energy later on.
 
Think performance
It's easy to want to distract yourself from discomfort by thinking of your favorite song or focusing on the scenery, but this dissociative method is often unsuccessful. The strategies used by elite athletes involve focusing on performance-based thoughts: concentrating on stride length, for example, or assessing your heart rate and breathing. During the final half of the marathon, instead of thinking of how much you still have ahead of you, focus on regulating your pace and performing strong.
 
Self-efficacy theory
Take a moment to reflect on your last race and remember how you felt during each section of  the race. Focusing on how much is ahead of you can be daunting, but knowing that you've made it through once before can be enough to help you keep pushing. Whether it was your last ultra marathon or that time in training where you thought you hit your breaking point, reflect on your successes-the pain is now a distant memory! You've made it through before and you're going to make it through again.
 
Talk that talk
The road to an marathon finish is a long one, and your biggest competitor and supporter is yourself. Instead of telling yourself you can't run any faster, speak positively to yourself. Positive self-talk has been proven to increase performance, so create an internal dialogue (either out loud or in your head) to interpret your feelings, give instruction to your body and receive feedback.  Try a back-and-forth dialogue that will help you tap into how your body is really feeling. Then you can moderate and respond to these "voices" in a productive manner that will lead to greater success.
  .....And you thought talking to yourself would make people think you were crazy... well, sorry to tell you, but that ship left the harbor long ago.  :-)
 
  
LET'S TRY 
FASTING
BEFORE OUR NEXT ULTRA

In Ultrarunning magazine, David Roche addressed a new trend of the elites - fasting before a long run.

In coaching, one of the big differences I've seen between pros and normal runners is that the pros feel less bound to their sports drink and gels during training. In fact, some ultra pros, including Kilian Jornet, even do long runs in a fasted state.
The theory goes that running on an empty stomach can make you more efficient at burning fat, pushing back the dreaded "bonk" and possibly even improving aerobic performance.
However, the practice isn't universally adopted, and there are plenty of people who prefer a smorgasbord of sustenance before and during runs. So is fasted running effective?
 
The Theory
The body has about two hours of carbohydrate fuel (glycogen) at marathon pace (defined loosely as 85 percent of your max heart rate). Beyond that is the dreaded bonk. To simplify the complex science on bonking: body go boom.
Every hour of running burns way more calories than you can consume during that time. So why doesn't every ultra end with a herd of bonkosauruses stumbling along the trail?
The answer is fat. Lower-level aerobic metabolism burns fat, and we have a nearly unlimited supply of it on our bodies, even outside of barbecue season. So run at a lower effort level, and you can theoretically go for a really long time without refueling.
For an example, think of the ultimate aerobic activity-walking. How long you could walk without food? Probably all day, right? That is your body burning olive oil and/or Crisco, depending on your affinity for hush puppies.
Longer trail races usually take more than two hours. By fasting prior to runs (defined here as at least eight hours without fueling, usually while sleeping overnight) and not refueling during, your body will need to call on fat oxidation earlier.
The theory of fasted runs is that they improve fat oxidation and increase the amount of glycogen that you store in your muscles, allowing you to be more aerobically efficient at multiple intensities.
(Note: a similar, but more extreme, method is having a diet low in carbs and high in fat (LCHF), used by Zach Bitter when he set the US 100 mile track record, though that "ketogenic" diet is complex and controversial.)
 
The Practice
A 2010 study in the Journal of Science and Medicine in Sport is often cited as support for fasted running. That study put two groups on a bike five times a week for four weeks. One group had an overnight fast, while the other was fed breakfast before exercise.
Long story short, the fasted group had a greater increase in aerobic capacity and resting muscle glycogen content at the end of the study (interestingly, the results were less pronounced for women). Theoretically, this would improve performance by letting members of that group push harder and longer on the trails.
However, there is no scientific consensus on the efficacy of fasted running, though fat utilization does seem to adapt to training stress over time. Moreover, the 2010 study was on untrained cyclists, which might not have much relevance for experienced trail runners.
 
The Verdict
Considering the science and the physiology, you should consider using fasted running sometimes, but not too often, and never for key long runs. Using fasting methods occasionally could improve fat oxidation and performance, allowing your body to simmer fat at race pace, rather than searing carbohydrates.
Start with easy, aerobic runs 90 minutes and below, preferably after an evening fast while you are sleeping. As your body adapts, you can work up to two or even three hours, but only on low intensity runs when you will be primarily utilizing fat as fuel.
Doing this could create a stimulus that improves your trail running across all distances (especially ultras), and it is unlikely to hurt so long as the runs are not high intensity. Always be sure to stay hydrated-intentional dehydration has not been shown to have positive effects, no matter what your high-school football coach told you.
As you get closer to a race, you can still do fasted runs that are 90 minutes and below, but never use the method for key long runs where speed matters. Perhaps most importantly for recovery, always refuel after your runs regardless of whether you fasted before-personally, I don't know if I'd be able to get out the door without knowing that donuts waited for me when I get back.


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

 

Registration is NOW open for the  10K ACROSS the BAY

                           
 

CURRENT PRICE
INCREASED PRICE
DATE OF INCREASE
Bay Bridge Run Entry
$60
$65
January 2nd








 
CLICK HERE to register

PORT  A   POT  Donation
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 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.

OUR SPONSORS
 
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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 #236, 6 AUG 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 


"The fulfillment of one's own personal goals is far more gratifying than winning a prize or being first.  The latter accomplishments appeal to the ego; the former provides inner satisfaction" 

TRUMAN START TIME WILL BE 7:00AM 
 
ALERT - WE now have 5 months of Port A Pot coverage left. (see below).
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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. 
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CONGRATULATIONS to Carla Goodridge - Completed her 3,000 mile bike ride from Georgia to Oregon this past week - at 76 year young. 
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This years Ben Moore Memorial HM and 10K will be this Saturday 6 August and I am hoping you will again be available to help the runners meet the challenge - and to pay tribute to a man each one of us has benefited from his mentorship.  Even if you never met Marine LCOL (Ret) Ben Moore, I am willing to be you have been coached, counseled, or encouraged by someone who was.  That was Ben's "Pay it forward" and this race is my way to continue thanking a man who helped me become an "elder statesman" of the running community.:-)
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CONGRATULATIONS - Also to Jennifer Borneman on completing the VINEMAN IRONMAN TRIATHLON near San Francisco California. 

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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

 
SOME ADVICE ON
DANGERS OF
HYDRATION

Kathleen Madden, Certified Health Nutritionist passed on the following advice on hydration.

"Hi my crazy running buds!
Just some friendly reminders for hydration and some dangers of dehydration: Enjoy!

 
1. Muscle Cramps- You don't have to be an athlete to get muscle cramps. Those who are minimally active and drink insufficient fluids are equally prone to cramps. Dehydration causes hypersensitivity and involuntary contraction of muscles. reusable-water-bottle.jpg
 
2. Depression- The brain  requires 85% water - more than any other organ in the body. Water deficiency in brain cells can result in an immediate cut down of the brain's energy supply, which leads to fatigue, lethargy, and depression.
 
3. Constipation- After food is eaten, it is broken down in the small intestine and the non-essential portion of the food gets converted to waste. Dehydration causes the intestinal cells to extract water from the food waste in the intestines, causing the waste to become hard, leading to constipation.
 
4. Hypertension- High blood pressure is common in people who are chronically dehydrated. When the body's cells lack water, the brain sends a signal to the pituitary glad to secrete vasopressin, a chemical that causes constriction of the blood vessels. This causes blood pressure to increase which leads to hypertension.
 
5. Kidney Stones- Dehydration can cause urine to become concentrated which causes minerals from the urine to accumulate in a crystal formation. These crystal formations get deposited in the kidneys, causing kidney stones.
 
6. Uremia- Adequate water in the body helps the kidneys filter waste easily while diluting urine. Insufficient water in the body makes it difficult for the kidneys to separate necessary amounts of waste away from the urine, allowing waste that should have been excreted to get trapped and circulated throughout the body. 
 
7. Gallstones- Similarly to blood vessels compressing, dehydration can also cause contraction of bile ducts in the liver. These contractions can result in the formation of gallstones.
 
8. Kidney Disease- When your body is dehydrated, the kidneys reduce urine formation that causes the capillaries to constrict in areas like the heart and brain, resulting in high blood pressure. The combination of high blood pressure and urine retention causes serious kidney damage and could eventually lead to kidney disease.
 
9. Joint Complications- Dehydration causes the cartilage in joints to rub against each other, causing weakening and wearing over time. However, with adequate water supply and the formation of new cells, the cartilage can be repaired. Lack of water increases the delay of repair to these damaged joints and over time the cartilage can wear out completely. 
 
10. Death- Water totals about 60% of the body's total weight. Every single bodily function and process needs water to remain active and healthy. Severe dehydration can be fatal so it is important to notice all of the other warning symptoms and do something to fix them!
 
Hugs, Leenie

 
VINEYARD DASH 5K
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

 
VINEYARD DASH 5K
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 www.vineyarddash5k.com
 
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
 

 

2016 TRAINING SCHEDULE

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;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003