IN THIS ISSUE
Never Quit on the Uphill
CALL OF THE WILD RACE REPORT
VINEYARD DASH 5K
IMPORTANCE OF CORE STRENGTH
Routes and Photos
2016 TRAINING SCHEDULE
HYDRATION - ONE MORE TIME.
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

   

NEVER QUIT ON THE UPHILL

 
CALL OF THE WILD
MARATHON
RACE REPORT

RonandBeau
A marathon with a 12 hour cutoff?  Easy-peasey, right?   Well, this trail marathon is in it's third year and in conjunction with the EASTERN STATES 100 Mile Run.  The ES100 was intentionally designed to align with the WESTERN STATES 100. To do so the organizers wanted it to be as challenging as it's counterpart in the California mountains.  If the finish times (avg 10 hours) and finish rate (50%ish) is any indication, I should have had a clue what was coming.
  My partners in this adventure were John Curley, Debi Smith, and new to our group Midn 1/C Choslyn (Chos) Patterson.   Chos contacted me to adivice him as he prepared for the Grindstone 100 Mile Run in October. Note, he has run one marathon (MCM) to date  that's it.   I urged him to do COTW as a benchmark on his fitness - and to introduce him to trail runs.  
    After four weeks at Marine Bulldog Training- with no opportunity to do any long runs;- he missed the cut off for entry.  I encouraged him to write a request for a waiver to the Race Director explaining his situation.  It worked.  However, the Summer Brigade failed a room inspection and Chos and his classmates were restricted to the Yard for Friday - the day we were to travel up to Jersey Shore PA for the run.  He ended up getting off at 9pm and driving four hours to meet us at the hotel, arriving at 2am.  Race Start was 7am. We got up to prep for the race at 5am.
  
Ugh!! That's the hardest 15 miles I have EVER ran. Debi Wilkes Smith and I make the first two cutoff Aid Stations but missed a turn that cost us 2 extra miles and could not make it up. I recorded 92 degrees, and five major climbs of 42 degrees or more, from 1mile to 1.5 mile in length descents were just as bad, recorded at 38 degree decline; 'butt sliders'.  The rain the day before and the moss (and did I mention the PA famous rock fields?) made the loose rocks very slippery. 6:24 hours and glad to have it :-)
 As a testament to Midshipman resilience, Chos embraced the experience - finishing in just over 11 hours.!!   WELL DONE and a good sign for his prospects coming up.

COTW

  
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
 

 
THE IMPORTANCE OF 
CORE STRENGTH

We, as Endurance athletes, spend copious hours training every week. Triathletes, for example, spend many hours in the pool, cranking out the miles on the bike and pounding the pavement running. Because swimming, biking and running require athletes to use large muscle groups primarily in the rotational plane of motion, triathletes will naturally develop muscular imbalances. Triathletes generally become very strong in the larger muscle groups such as the quadriceps, hamstrings, shoulders and sometimes the upper back. While these large muscle groups have a tendency to become over-developed, the smaller stabilizing muscles such as the low back, core, adductors and abductors often become relatively weak by comparison.

In looking at an example of a swimmer, you will see a swimmer with a well developed  upper back, shoulders and triceps. However, swimmers may not have strong chest and pectoral muscles. We, as Runners, on the other hand usually have strong quads due to our constant forward propulsion, yet are likely to have weak abductors and adductors (inner and outer thighs) since these muscles are rarely engaged in forward motion. Unlike a soccer or tennis player, a runner must focus on specifically strengthening the stabilizing muscles or risk being injured while trying to catch their balance when running over uneven terrain or across slippery surfaces.  If endurance athletes are experiencing overdeveloped muscles such as quadriceps and underdeveloped muscles such as abductors and adductors, this will create imbalances that may lead to injury, biomechanical inefficiencies and wasted effort. Fortunately, if the right attention is brought to these areas, performance can be enhanced and the chance of injury can be lessened.

Focusing on various core conditioning and balance movements, along with stretching is an effective way to improve muscular imbalances in endurance athletes, all while sharpening mental focus. Furthermore, athletes will quickly be able to use the body's entire core strength to generate significantly more sport-specific power! Power from the core will enable an athlete to snap the hips and pull through the water much more powerfully in the swim. A stronger core will improve power and enable athletes to turn the pedal cranks with fluid, complete circles throughout the entire pedal stroke on the bike. A strong powerful core will aid in achieving a more aerodynamic position on the bike while allowing the athlete to run successfully with a forward lean off the bike.

The core is the catalyst to higher levels of performance and reduced potential of injury. Achieving core stability will propel athletes toward more fluid, efficient movements in every swim, ride and run, because the core is at the center of all we do!  The core consists of the muscles of the abdominals, Torso and lower back. It is the vital link between hip and shoulder stability and it includes such muscle groups as the rectus abdominis, transverse abdominis, internal and external obliques, the erector spinae (the 'six-pack' muscle groups) and many small stabilizer muscles between the vertebrae of the spine. With the right types of recruitment and targeted exercises we can  all help the core work together creating a framework of efficiency, leading to higher performance, and reduced injury occurrence.  Talk to someone who regularly participates in Pilates or a related core workout and get first hand feedback.  I know Jim LeClare is a frequent participant. Invest the time to find your muscular imbalances - your health, safety and performance will be elevated to a whole new level.

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.     

  

OUR SPONSORS
 
bluepoint cat



SPRING/SUMMER Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
 Week #238, 20 AUG 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

'Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough.."
Hal Higdon
 
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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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

 
HYDRATION
ONE MORE TIME

One of the EMT's at the Louisville IRONMAN commented that the bike course was 'carnage' in the 98 degree temps.  Having a 'hydration plan' that can be tailored to the conditions takes on a whole new meaning. I saw Pro's walking - and they know what they are doing.  I saw others who did not, and I saw them again going by in a SAG Van or ambulance.
 Chrissy Wellington wrote a timely article that covers the topic.
Health experts have found that fluid requirements vary from person to person, and for many of us, the best way to stay adequately hydrated is to stick to a schedule. Most recreation athletes require approximately 11 to 15 cups of water daily, according to the Institute of Medicine. Several factors influence the need for water, including climate, muscle mass, physical activity, and diet. The goal of athletes is to consume enough water during sessions to maintain 100 percent fluids lost through perspiration. Sports science research conducted with many differing sports contested that in hot weather when an athlete loses even as little as 2 percent of fluids, performance may decline by as much as 10 percent.  
 
Proper hydration is achieved during exercise by consuming fluids and electrolytes at regular intervals. During training distractions may prevent athletes from recognizing their thirst, occasionally fluids are not available precisely when thirst occurs, and by the time thirst is felt an athlete may already be dehydrated. Recommendations for hydration before, during and after exercise to ensure optimal sports performance are as follows:
 
 
Before Exercise
Drink 16 oz 2 hours before activity
Then 8-16 oz fifteen minutes before exercise
During Exercise
Drink 4-16 oz every 15-20 minutes depending on tolerance
Fluids:
4 oz per 15 minutes = .5 liter per hour
8 oz per 15 minutes = 1 liter per hour
12 oz per 15 minutes = 1.5 liters per hour
16 oz per 15 minutes = 2 liters per hour
Sodium:
500-700 mg sodium per liter of fluid or at least 1 gram per hour during heavy exercise and/or sweating (heat and humidity)
After Exercise
Drink 16-24 oz per pound of body weight lost during exercise.
Consume sodium chloride (salty foods, sports drinks) to speed the rehydration process.
 
 
 
Salt in its natural mineral form is one of the oldest known diet supplements. Salt was used by laborers in warm, heavy industrial environments of North America in the late 1800s. Sodium is lost in the body during prolonged exercise through perspiration and urine excretion. Sodium can only be replaced through dietary sources or supplements.
In warm weather, the amount of sodium that an athlete may lose through perspiration is varied. A typical adult athlete will lose sodium at a rate between 100mg and 700 mg per liter, and will lose perspiration between 1 - 2.5 liters per hour. The consumption of commercial sport drinks is not necessarily a solution to sodium deficit. To achieve sodium replacement through the sports drink, the formulation would have to taste more like seawater than a sweetened beverage.
Salt tablets present problems for athletes if taken orally to correct sodium deficiencies. In their raw form, salt tablets are often difficult to digest, causing gastric irritation, with accompanying nausea and diarrhea a common side effect. The stomach has difficulty in the immediate digestion of salt tablets, meaning that the benefit of the sodium is delayed; sports drinks, and their nutrients, are far easier for the body to absorb. Swallowed alone, without significant fluid to accompany the salt tablet, the sodium will act to further accelerate the dehydration of the body.
Some of the best hydration strategies are:
  • Hydrate daily: The body performs best when the athlete is already engaged in day to day hydration practices. This includes regular water consumption through the course of each day.
  • Pre-hydration: The athlete consumes 16 oz. of water approximately two hours before the start of the session.
  • Event hydration: In short distance races, an athlete may only consume fluids at one interval but in distance events it is recommended for athletes to seek fluids every 1-2 minutes, in quantities of 4-16 oz.
Strategies to Meet Your Hydration Needs:
  • Plan for and practice fluid intake during training.
  • Always carry fluids with you.
  • Know the capacity of your water bottles and know how many times you need to refill them to meet your needs.
  • Know the warning signs of dehydration: unusual fatigue, lightheadedness, headache, dark urine, and dry mouth.
  • Be aware of hyponatremia (low blood sodium levels). Symptoms include lethargy, muscle cramping, mental confusion and seizures. Electrolytes must be replaced, especially for events lasting longer than 90 minutes.
  • Drink by schedule, not by thirst. If you feel thirsty you are already dehydrated. I wear my Timex with the Timer Mode set to beep every 20 minutes - reminding me to finish a water bottle and eat.
  • Pouring water over your head does not lower body temperature.
  • Sports drinks may be used to meet fluid, electrolyte and carbohydrate needs during exercise. These beverages contain calories and should not be consumed in excess.  
Food, often overlooked as a water source, can be a rich supply of fluid. On average, it provides 20 percent of the fluid we take in on a normal basis. Some of the best foods to hydrate daily with are fresh, juicy fruits, such as, apples, kiwi, watermelon, grapefruit, coconut, strawberries, berries, raw, green vegetables, such as bok choy, celery, escarole, spinach, cabbage, and broccoli, lastly water based, clear soups such as a vegetable soup.
 A few of the Aid Stations had Cantaloupe, and all had chicken broth (albeit warm) and grapes that I consummed at EVERY one mile Aid Station
Successful hydration requires a measure of planning. The development of a hydration strategy will depend on the nature of the event, the anticipated weather conditions, the outcome of any acclimatization to either heat or altitude that the athlete has been subjected as part of training, and the physical attributes of the athlete.
 
 
 
REMEMBER - You are an experiment of one :-) 

 
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

 
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.

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 

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