IN THIS ISSUE
BRYCE CANYON RACE REPORT
HOW RUNNING IS LIKE MARRIAGE
A LITTLE COMPETITION IS GOOD FOR YOU
HOW OFTEN SHOULD YOU RACE
2016 TRAINING SCHEDULE
Routes and Photos
UP COMING EVENTS

Sat 12 Nov
Calvert Cnty Bar Assoc 5k
Prince Frederick, Md

Sat 12 Nov
RUN 4 THE WELL
Denton, MD

Sun 13 Nov
RIPLEY'S RUN 5K
Navy/Marine Stadium

Sun 13 Nov
SPAN 5K
Kinder Park, Md

Sun 20 Nov
EDGE FDN 
Kent Island, Md

Wed 23 Nov
AACC TURKEY TROT
AACC Campus, Md

Thur 24 Nov
CAMP LETS TURKEY TROT 10K
Mayo, Md

Thur 24 Nov
ECHO PROJECT TURKEY TROT
Prince Frederick

Sat 3 Dec
EDGEWATER FITNESS JINGLE BELL
Edgewater, Md

Sat 3 Dec
DORCHESTER REINDEER RUN
Denton, Md

Sat 10 Dec
Kent Island JINGLE BELL RUN
KIHS, KI

Sat 17 Dec
Anne Arundel Striders JINGLE BELL RUN
Piney Orchard, Md




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

   

RACE REPORT - 2OF4
TRAILFEST
BRYCE CANYON
TRAIL RUN


RonandBeau
After a fitful night after CRAZY HORSE marathon, i drove to Rapid City and started my flight 4 hour flight (with layover in Salt Lake City)to Las Vegas; THEN a 3.5 hour drive across the Mohave Desert to Kanab Utah.
Kanab is in the lower southwest corner of Utah and only a few miles from the Arizona and Nevaa borders.  It is also located about 1.5 to 2 hour drive from some of the most scenic National parks in the world - BRYCE CANYON, which is the Grand Canyon's 'little brother' to the north; ZION, which is a smaller more arid area west of BRYCE; and the granddaddy of all, the GRAND CANYON.  Specifically, the North Rim of the Grand Canyon.
  This all makes Kanab an ideal location for a Destination Race that combines all three parks. Using the City park as the Base Camp for the TRAILFEST event.  It is also about 5 minutes from the BEST FRIENDS Animal Rescue.  I was able to get a VRBO condo for Debi, Scott, and myself, that was about two blocks from the Base Camp park.
  The down side was it meant an early, early revielle - 3 to 4 am, depending on how long it takes you to prepare.  We were lucky in that we did not have to ride the vans used to shuttle runners to the trail head start.  Scott served as driver, sherpa, and guide all three days which was a GREAT advantage.
   The ride to the BRYCE trail head was a 2 hr ride across flatlands and praire with a gradual climb into the mountains.

   The temps a start was a chille 31 degrees that neither of us was used to. Nor were we used to the 5900 ft elevation, so it was a slow, gradual pace for about an hour. Most of which was stop and go at frequent 'photo opportunities'.  Everyone would stop, take each others photo, and move on the the next overlook.  The single track trail was very runable but required attention so you were smart to walk to sight see.  The altitude and my existing fatigue also contributed to welcoming the slower pace.

   The course had some spectacular views, but also had some hellacious switchback climbs.  We could hear runners above us but could not see them because of the bright sunshine of dawn being right in our face.  At one point i could not resist shouting to those above us asking "Are we heading to heaven?", a distant quick response "Just keep going into the light" was at least a brief humorous respite. 
  The distance was "just" 13 miles but it took us 4:12 and were far from last.  We were shown our Navajo arrow Finisher's Prize - for photo op only.  No way was the airline going to let us carry it on the plane so they were (are) going to be mailed to us.  Along with the quiver for finishing all three runs.  I was REALLY tired after but it was still early afternoon so plenty of time for a nap and good meal.  The Base Camp served great buffet and had a band for entertainment, vendors, and massage tents.  It was a great run just by itself - but there was more to come.

" Every run is different.   Every runner is different."



HOW RUNNING A MARATHON
CAN BE LIKE
RUNNING A MARATHON
by Dorothy Beal for ACTIVE

Everyone goes into it thinking they are the exception, that their marriage will be the marriage that will defy the odds-that there will be no chaffing or miles where you want to quit. Forget the seven-year itch. This is a 'til death do us part type of thing.
The truth is that marathons and marriage can be as hard as they are rewarding. They certainly aren't for everyone. Those who decide to say "I do" must learn to take both the highs and lows and grow from them. "In sickness and in health" brings on a new meaning when you are tested through hard miles both in the marathon and in your relationship.
Marriage and marathons are both commitments that have the possibility to enrich our lives and fulfill us in ways other endeavors can't.

Mile 1 - Your adrenaline is through the roof! You are excited to get this race of a marriage underway. It's the moment in time you have been waiting for all year. It doesn't matter if you are under prepared at this point because everyone gets through this first mile with butterflies in their stomach.

Mile 2 - Hitting your second anniversary is exciting. You've made it past the starting line and are working your way towards settling into your new life race. You are convinced that, although everyone says it gets hard at some point, it won't be that way for you. You have found your one true love and just know you will make it to the finish line without any doubts.

Mile 3, 4 and 5 - The newness of the marriage is wearing off a little, but you feel comfortable with your pace and confident that signing up for this marathon was the right decision. This long run is the one you have been dreaming about.

Mile 6 - When someone asks you how long you've been married, you proudly say six years. It feels like forever but also like you just started running. It's funny how six miles was once a very far distance but now it doesn't seem far at all.

Mile 7 - Some say that the happiness in a relationship starts to decline around year seven. You tell yourself you've got this! You see a friend up ahead who came to cheer you on. You pause for a moment and ask for more body glide to prevent any future chaffing. Friends and family, you are realizing, are an integral part of keeping a marriage moving forward. They cheer you on and give you advice when the going gets tough.

Mile 8, 9 and 10 - Things start to get a bit windy but you know that, while the wind can make you bend, it won't break you. You turn on your music and find your own happy space in the marriage. You are beginning to understand why older couples advised you that marriage is marvelous but also hard work.

Mile 11 and 12 - Can you believe it? You passed the double-digit mark! Ten years-10 miles-wow! That magic double-digit number is something to commend yourself on because it's an accomplishment in and of itself. You know that what you decided to do is wonderful in many ways but are certain it's one of the toughest things you've signed up for.

Mile 13 - Almost half-way there! Your excitement is mixed with a bit of stress as it now fully sinks in that even when you cross the finish line, your race really never ends. It will always be work. Running is hard. You love the person you decided to enter this race with, but 13 years is a long time and forever suddenly feels like, well, forever.

Mile 14, 15, 16, 17 and 18 - These are the grinding miles. The years that are filled with ups and downs. There is a huge amount of joy with every mile completed but you start to feel your legs getting tired. Maybe you are dehydrated a bit and could use some electrolytes to add balance back to your system. You know that you need to make sure to take care of yourself in the miles ahead so that you can keep going.

Mile 19 and 20 - It seems like the start of this adventure may not have been the best idea. You prepared and went to marital counseling. You talked about finances and how to blend your families. But, the truth is that you like your Brooks shoes and your significant other likes Nike. After what sometimes feels like an eternity just the sight of a pair of Nikes puts you in a bad mood. A part of you questions why you thought this marathon was a good idea in the first place. The grass looks really green where your friend is standing cheering you on. Maybe you should have just been the cheerleader and not the one who committed to 26.2 miles. Your head is filled with doubts and you wonder if you are alone or if others around you feel the same way.

Mile 21 - Everything is annoying you. Everything. The guy running with coins in his pocket, the woman humming as she listens to her iPod. Your shorts are rubbing you in places that you didn't even think it was possible for them to rub. And forget the socks, oh the socks, you will never wear those socks again.

Mile 22 - Things start to look up. You feel bad that you considered quitting and you remember the possibilities you saw reflected in your partners eyes the day you said, "I do." You remember that you wanted this and feel grateful that you didn't DNF a couple of miles prior. It's not easy working through the miles. While you know that there are times that deal-breakers happen to a runner, you are glad that you didn't quit when the going got really tough.

Mile 23 and 24 - Your legs are tired, heck everything is tired, but you are happy. You are feeling some of the magic of knowing something big is near. A huge milestone awaits you and you feel renewed and exhausted at the same time.
Mile 25 - You're thankful that for the past 25 miles you had someone nearby who loved you through and through. They may have annoyed you by asking you silly questions, but you are grateful even for their annoyances. Life is better with a partner guiding you through the miles.

Mile 26 - The moment you never thought would arrive is almost here. Millions of people a year get married but not everyone makes it past the 20-mile mark. Your hard work was hard, but the rewards have been great.

Mile 26.2 - The finish line. Had you known how hard it was going to be when you signed up for all this, you may not have done it. In the days and weeks after that momentous day, though, you find yourself unable to shake the smile that emanates from your core. The ultimate finish line is a life lived happily-a life where you push through the hard moments, stick with your commitments both to yourself and to others.

Marriage is a marathon. You come out of it stronger than when you entered it.
 




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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 #247, 5 November 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 
"Your biggest challenge is not someone else. 

It's the ache in your lungs and the burning in your legs, and the voice inside you that yell, "I can't do it anymore"  -  but YOU don't listen.  

You just push harder, And then you start hearing a voice in a whisper "I CAN do this". And you discover that the person you thought you were is no match for the one you really are."

- and the PRIDE will be yours FOEREVER
TRUMAN START TIME WILL BE 7:00AM 
 
ALERT - WE now have 4 months of Port A Pot coverage left. (see below).

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NOTE:  The REN FAIR is over (finally) so 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. . 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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POST-MARATHON PARTY - How does Sunday 11 December look for our end-of-year Get together to catch up and tell 'war stories' from the years running?  Debi and I are putting together a slide show of Trailfest to project on a wall so everyone can even see the cactus needles :-) 
  LET ME KNOW.
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 Here is some great information on supplements provided by Leenie Madden:
Your cells cannot absorb the water unless they contain the proper concentration of chlorine, phosphorus, potassium and sodium.  Each one of these has a job both inside and outside the cell for regulation of fluids and acid-alkaline balance.  
 
Chlorine: main extracellular anion and primary regulator of fluid and electrolyte acid-alkaline balance
Phosphorus: regulation of energy metabolism, required for proper kidney function
Potassium: major intracellular electrolyte and regulator of osmotic pressure, cell membrane potential and change, acid-alkaline balance
Sodium: major extracellular electrolyte and primary regulator of extracellular fluid volume and membrane potential of cells, active transport across cells membranes, acid-alkaline body fluid osmolarity
 
With dehydration comes heat exhaustion - as you well know.  Dr. Paula once said that once you get heat exhaustion, you often become more sensitive to it.  
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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

 
A LITTLE COMPETITION
IS GOOD FOR YOU

The best motivation to work out comes from competition rather than friendly support, a new study suggests.

Writing in the journal Preventative Medicine Reports, researchers from the Annenberg School for Communication at the University of Pennsylvania foundthat some healthy competition during a workout was more effective than many other motivators, including coaching, team activities or money.

For the study, the researcher recruited about 800 participants from the university to sign up for an 11-week fitness program that provided exercise classes, fitness mentoring and nutrition advice all administered via a website.

Students who attended the most fitness classes were given prizes.

What the participants did not know was that they had been placed in four different groups to test the effectiveness of social networks on exercise levels. The groups were split into categories: individual competition, team support, team competition and a control group.


The individual competition group members could see an anonymous exercise leaderboard which showed how much exercise group members were getting. They also earned prizes based on participation levels.

For the team support group, members were assigned to a support unit in which they could chat with other unit members to encourage each other to work out. Rewards were given to the unit with the most participation.

In the team competition group, members could see a leaderboard of other teams and see how their team compared.

The control group could use the website and go to any class, but they were not given access to others on the site to encourage or be encouraged to exercise. Prizes were given to individuals based on the amount of exercise.

Researchers said the groups with a competitive element attended exercise classes at a rate 90 percent higher than those in the control group. Both team and individual competition seemed to work, with people in the team competition group taking 38.5 classes a week and those in the individual competition group taking 35.7 classes a week.

Members in the control group took exercise classes only 20.3 times a week.

In what researchers say is the "biggest surprise" came from the team support group, members of which only attended fitness classes 16.8 times per week.

"Most people think that when it comes to social media more is better," says Damon Centola, an associate professor in Penn's Annenberg School and the School of Engineering and Applied Sciences, and senior author on the paper. "This study shows that isn't true: When social media is used the wrong way, adding social support to an online health program can backfire and make people less likely to choose healthy behaviors. However, when done right, we found that social media can increase people's fitness dramatically."

Support doesn't always work, Centola added.

"Supportive groups can backfire because they draw attention to members who are less active, which can create a downward spiral of participation," he said. "In the competitive groups, however, people who exercise the most give off the loudest signal. "Competitive groups frame relationships in terms of goal-setting by the most active members. These relationships help to motivate exercise because they give people higher expectations for their own levels of performance."

Competition appears to have the opposite effect.

"In a competitive setting, each person's activity raises the bar for everyone else," Centola said. "Social support is the opposite: a ratcheting-down can happen. If people stop exercising, it gives permission for others to stop, too, and the whole thing can unravel fairly quickly."

 
HOW OFTEN SHOULD YOU 
RACE?

 
The conventional wisdom is that a well-trained runner with a solid fitness base needs at least 12 weeks to peak for an event. Assuming four weeks of easy, no-stress running between key races, that gives you about three "A" races per year, with a one-month off-season.
However, "B" and "C" races also have a place in a training plan. B races are those where you want to perform well and are interested in the training benefit while preparing for an A race, while C races are purely for training and fun. Treat B races with focus-don't be shy to test your limits. With C races, err on the side of starting more relaxed and picking up the pace as you go, with the goal of feeling like a million bucks at the finish line.
Both B and C races act as wonderful long tempo runs and can spur many positive physiological adaptations. I recommend a B race every four to six weeks and C races whenever the mood strikes (but no more than every other week). Usually, you can take one or two days of rest afterward and jump right back into serious training.
For B races, make sure that they bear a resemblance to your eventual A race. You can't expect to run a fast road 5K if you are training for a trail 50-miler. For C races, there are no rules, other than avoiding ultras or other epic events that require too much recovery.
 

 
 

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.     

  

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

 

PORT  A   POT  Donation

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003