IN THIS ISSUE
MENTAL ASPECTS FOR THE LONG RUN
VINEYARD DASH 5K
BACK TO BACK LONG RUNS CAN BE BENEFICIAL
Routes and Photos
2016 TRAINING SCHEDULE
HOW RUNNING SURFACE CAN AFFECT SPEED
VINEYARD DASH 5K - WINE!
ACROSS the BAY and ST MICHAELS RUNNING FESTIVAL
UP COMING EVENTS

Sun 4 Sep
GRAND NATL PEOPLE CHASE 5K
Adamstown, MD

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

   

THE MENTAL ASPECTS 
FOR THE
LONG RUN

RonandBeau
 If cognitive strategies during a marathon won't exactly make or break your race, they are still among the most important weapons you have in your arsenal against fatigue. To try and determine which might be the most effective, researchers questioned non-elite runners in the 1996 London Marathon about their race-day thought processes, and found the following four mental strategies to be the most common: Internal association. This focuses on how the body feels while running.
Internal dissociation. This is essentially distraction: examples include playing songs over and over in your head and solving mental puzzles;

External association. This focuses outwardly, on factors important to the race: passing or being passed by other runners, looking out for fluid stations and calculating split times;

External dissociation. This, too, focuses outwardly-but on events unimportant to the race: enjoyment of the scenery, attention to throngs of cheering spectators or glimpses of outrageously costumed runners passing by.
The questionnaires keyed in on whether, when and how intensely these four groups experienced the Wall, the notorious elephant that sometimes lands on your back during the last quarter of the marathon. Whether runners may benefit from a particular combination of mental strategies as the marathon progresses remains a subject for further inquiry.

The study reported that the greatest percentage of those who hit the Wall said they had relied primarily on internal dissociation. It seems all-out distraction may make it difficult for you to judge your pace and to know other vital information, such as when you're dehydrated. It's therefore not a good idea to avoid monitoring your body altogether.

Internal association, while the most prevalent of the four strategies, magnified discomfort among the runners, who reported the Wall appearing much earlier and lasting longer than others.

Interestingly, external dissociation seems not to lead runners into the trap of hitting the Wall, as you might expect from the results of internal dissociation. The researchers speculate that the observance, however unrelated to racing strategy, of passing by other runners and spectators may provide enough of the focus needed to keep the correct pace, effectively anticipate hills and so forth.

Similarly, runners using external association didn't experience the Wall as often or as intensely as the internally-focused groups. It may be ideal, then, to check in on your body periodically-if briefly-and focus most of your attention externally: on both factors important to the marathon as well as on the enjoyable atmosphere. The latter may be unrelated to performance in any direct sense, but it nevertheless has the power to surround and energize you as you strive to keep your head up, your confidence high and your feet moving toward that finish line.

  
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
 

 
BACK-TO-BACK
LONG RUNS CAN BE
BENEFICIAL - IF DONE RIGHT

The first rule of running training is that you don't overdo hard workouts.
The second rule of running training is that you don't overdo hard workouts.
The third, rarely talked-about rule of running training is that sometimes it's a good idea to almost overdo hard workouts.
Most long-term physiological adaptations for running accrue from consistent aerobic activity. That means building a big base and putting a lot of area under the training curve. Running easy most of the time is necessary for staying healthy, allowing that big base to form.
Think of your running fitness like the person on the evening news who has to be removed from their house with a forklift. They didn't get big with one ample meal, or even one hundred ample meals. It took lots and lots of meals over lots and lots of time. Similarly, building a fitness base so large that it has gravitational pull takes years of consistency.
But once you have grabbed the low-hanging fruit (or low-hanging cheeseburgers) of base building, it's important to introduce new stimuli that cause your body to adapt. For many coaches and athletes, back-to-back workouts serve this purpose.
By stacking workouts, either on back-to-back days or even with two in one day, your body faces more stress. If you subsequently recover from that stress, your body can theoretically rebound with even greater performance improvements. So if you have been running for at least a year and your performance gains have begun to stagnate (which is natural for all of us), back-to-back workouts may be the solution.
Here are a few things to keep in mind as you do this kind of training:
 
1. Eat and hydrate lots between the workouts. The goal is to accelerate recovery as much as possible. (Advanced training note: Coach Renato Canova, famous for coaching some of the world's fastest marathoners, has a "special block" that involves two hard workouts in one day with minimal refueling between them. I experimented on myself once with a special block, and it ended so poorly that my ego has yet to recover. Generally, do two hard workouts in one day only on the advice of an experienced coach.)
2. Follow up back-to-back workouts with at least two easy days. The increased stress requires increased recovery.
3. Don't overdo hard workouts. I know I've already stated this one twice, but it's so important that it deserves a third mention.
 
Usually, back-to-back hard efforts will fall into one of two categories:
 
1. Back-to-Back Long Runs
Using back-to-back long runs to train for ultra racing is part of the training canon, if there is such a thing. The idea is that you cannot run a single 40- or 50-mile day in training without getting injured, so you should split that mileage up into two runs to get similar benefits with less risk.

While there is some debate on the efficacy of back-to-back long runs, many successful ultrarunners use them in the build-up to their big races. For example, Chris Mocko (7th at the 2016 Western States 100) and Corrine Malcolm (US 50 Mile Trail Champion) both used back-to-back long runs seven, five and three weeks before their key competitions.

If you are a mere mortal, try doing back-to-back long runs twice before your ultra. A good rule of thumb is 30 to 40 miles over two days for a 50K; 35 to 50 miles over two days for a 50-miler; and 40 to 55 miles over two days for a 100-miler.
On both days, focus on running the downhills similar to how you race them. If these runs have a secret, it's that they help your body adapt to race-specific pounding, so using the downhills could prevent race-day muscle failure.
If you are racing shorter distances, back-to-back longer runs can still be helpful, but focus more on specific efforts within the runs (which should be lower overall distance). My wife Megan Roche often does 30 to 35 miles over two days with a speed focus on day one, then a climbing focus on day two.
 
2. Back-to-Back Hard Workouts
While back-to-back long runs could be useful for any ultrarunner, stacking hard workouts necessitates a bit more experience since it requires a lot of fitness to maintain faster efforts over two days. Coach Jason Koop's athletes are known for using stacked hard workouts, and they've won many big races in the process.
Koop's philosophy often entails working the same energy system during a single training block (for experienced athletes). For an athlete focusing on VO2 max, an example might be 6 x 3 minutes hard one day, then 5 x 4 minutes hard the next. If an athlete has a lactate-threshold focus, he or she might do 4 x 8 minutes one day, then 3 x 10 minutes the next. (Note: these are instructive examples and don't come from Koop or any of his athletes).

If you're less experienced, you can focus on a shorter, more intense workout one day, then a longer, slower workout the next. An example would be 10 x 1-minute hills on day one, followed up by a long run or a sustained tempo on day two. By doing the shorter workout on day one, your body will be less beat up for the longer effort to follow, decreasing injury risk.
Use these workouts judiciously, and you may have the secret to building fitness so massive that it can't even be budged with an industrial-strength forklift

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

 

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.     

  

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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 #237, 13 AUG 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

Even if you'd never get old or even get fat
And your dog could take itself out
And everyone loved you
And you always slept well
And you never got sad
And all you teachers all thought you were a genius
And no one ever broke up with you
And every scholarship was a full scholarship
And the world wasn't a mess
And your body looked good all on its own
And every day in every way
You felt like you just wanted to feel
YOU'D STILL RUN. 
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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Shortly before the BEN MOORE MEMORIAL RUN started I had a moment to reflect  - on how lucky I am. Present at the run was the definition of why I love coaching and putting on these races - some women who I had the privilege to counsel and offer advice as they started their running careers: Lara Mish, Jenn Borneman, Susan Gee, Trudy Humphries, Jenn Ralston, Cris Eck, Jane Myers, and Debi Smith. It was GREAT to see each of you!

Ben Moore logo
It's one thing for someone like me want to put on a race to benefit a particular cause like SOWF or memorial for someone who touched so many lives, like LCol Ben Moore - but it is the Volunteers that make it happen. This year's volunteers included many 'local veterans' like Willie Gumula, Cris Eck, Rick Hughes, Tom/Nancy Zorn, Jim LeClare, Trudy Humphries (Past President of KIRG), Jen Ralston (President of Anne Arundel STRIDERS), Greg Hill, Lynn Hopkins (enduring wife of the Race Director), Kathy Rude, Reggie Haseltine (helped set up at 5am then won his age group), Lara Mish, Jenn Borneman (fresh off IRONMAN VINEMAN) and the Marines from Ft Meade who took time off their weekend to honor a fellow Marine; and ALL the others that Made it Happen.

This years Ben Moore Memorial HM and 10K 
It was a challenging day for runners and volunteers.  Mother Nature made this a race to brag about - 94 heat index.  Even so, everyone finished their race - just one DNF.
  I am still receiving emails from runners thanking all of the volunteers - you - for making their day just a bit easier.  They commented that you often knew what they wanted before they did.
  The budget is not complete yet but I am hopeful of being able to make a $1000 donation to SPECIAL OPERATIONS WARFARE FDN and RUDE RANCH on behalf of each of the volunteers.  I will be writing a donation letter with each of your names included - so if you know someone who stepped up late, make sure I get their contact information.
 
PHOTOS - Our own Cris Eck took some great photos at the Church Turnaround Water Stop.  
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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

 
HOW RUNNING SURFACE CAN
AFFECT YOUR SPEED

The next time you're at the starting line of a race, look around and consider that the majority of nearby runners will likely experience an injury in the following year. It's a scary thought, isn't it?

Despite innovations in shoe cushioning, training and sports science, the rate of running injuries hasn't budged since shoes were being made in waffle irons. One of the reasons for this unchanging rate is likely that each runner is their own laboratory, with a specific set of injury do's and don'ts that depend on gender, genetics and a whole host of other factors.

Part of that runner-specific individuality is the speed you run and surfaces you choose. Some love trails and some pound the concrete in dense urban jungles. But what surface is best, and how fast should you run to stay healthy? The answer to those questions isn't as obvious as one would think, largely due to the fact that many of the commonly held notions about the causes of running injury don't actually make the scientific cut.

Take running surface, for instance. Though popular belief holds that running on trails or softer surfaces is easier on the joints, well-established scientific evidence says otherwise. It turns out that the brain has its own version of a car's road sensing suspension-something termed "muscle tuning." While running, the brain constantly anticipates the stiffness of the surface-using data from past experience and information from the previous stride-and "tunes" how strongly the leg muscles contract before the foot hits the ground.
So when the trail gets softer, the leg becomes stiffer, leaving the net impact to the leg roughly the same. It's how the body maintains the overall stiffness of the surface/shoe/leg combination and it's the reason why running on softer surfaces doesn't necessarily result in a lower rate of injury.

 The overall impact to the leg remains virtually the same whether running on trails, a beach or concrete.
But there's an asterisk. "We know how the body adjusts to different surfaces in the short term, but what we don't know are the long term consequences of running on a particular surface," says Dr. Brian Heiderscheit, Director of the University of Wisconsin's Runners' Clinic.

Of course, the cushioning of the shoe impacts the equation as well, and could be part of the reason why ultra-cushioned shoes haven't solved the injury conundrum. Just like a softer surface, the legs will adjust to a softer cushioned shoe by increasing leg stiffness. In fact, one of the few studies to evaluate shoe cushioning and impact forces found evidence to support the soft shoe, stiff landing theory.

What about the treadmill? The dampened surface of a treadmill has long been believed to be beneficial to the joints. But impact represents only one of the stresses to the body with running; also important is the stress to soft tissue structures like tendons and muscles. An example of this is running uphill-though it imposes less impact to the joints, the muscles of the calf, hamstring and hip have to work harder, increasing the stress to the hamstring and Achilles tendons.
In fact, in a recent study comparing loads to the kneecap and Achilles tendon during treadmill and overground running, researchers found a 14 percent greater overall stress to the Achilles tendon as compared to overground running (load to the kneecap was roughly equal during both). While the results of the study shouldn't spur wholesale abandonment of treadmills, it should serve as a note of caution for those that use them regularly, especially those with a history of Achilles injury.
To minimize the risk of injury, Heiderscheit believes that runners should vary running surface, much like they vary their training plans. "Just like a runner would try runs of different intensities-tempo and interval training for instance-my advice is to incorporate a little bit of all the different surfaces into training," Heiderscheit says.

Just as the finer points of running style and foot landing have been scrutinized by experts, so too has the question of optimal running speed. With the link of speed work to overuse injury, many would assume that running faster equals a greater risk of injury.
But, again, every runner is different, and slower may not always be better. "The majority of forces generally scale up with increasing speed, but running faster isn't necessarily uniformly more demanding to the entire body," says Heiderscheit. The structures that face the greatest increase in demand are the muscles and tendons tasked to supplying that extra speed-hamstrings, calf and glutes-with other structures realizing a less pronounced demand.
Several recent studies illustrate that point. A 2015 article in the Journal of Orthopedic and Sports Physical Therapy sheds a little light on the role running speed plays in the amount of impact the knee experiences when running. Researchers from the Department of Public Health at Denmark's Aarhus University asked a group of runners to run 1 kilometer at three different speeds: 5 mph, 7.3 mph and 9.8 mph.

Although the impact stress to the knee with every stride increased with faster running, the total stress to the knee was 30 percent less at the faster speed because of the lower number of strides needed to cover the same distance. On the basis of these findings, running longer distances at slower speeds, especially when fatigued, may contribute to overuse injuries of the knee.

Before you push the accelerator, consider again that injury risk can't simply be boiled down to impact. Other research-conducted by the same Danish group and presented in Clinical Biomechanics-determined that the extra energy supplied by the muscles of the calf and foot with an increase in speed predisposes the Achilles and plantar fascia to injury.
The bottom line is: There isn't one surface or speed that is right for everyone. For runners looking to avoid injury, cross-training shouldn't just involve the elliptical or bike, but also running on different surfaces and at varied speeds.

 
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

 
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

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003