IN THIS ISSUE
ZION NATL PARK RACE REPORT
BEWARE EXTREMES
2016 TRAINING SCHEDULE
Routes and Photos
HOW TO BEAT THAT FIRST MILE FADE
HOW OFTEN SHOULD YOU RACE
UP COMING EVENTS

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 - 3OF4
TRAILFEST
ZION NATL PARK
TRAIL RUN


RonandBeau
After the switchbacks from hell for the Bryce Canyon trail, I was feeling pretty sore and NOT looking forward to more of the same for the ZION run.
  Reveille was at 4am - again - to get ready and get to the Base Camp in time for the caravan of about ten vans for the two-ish hour drive to the trail head.  The temps were colder than the previous day, hovering around 31 degrees for the Start, but the sun was up and we were ready to get started.
    The terrain was MUCH different than BRYCE.  It was more high desert, with miles of sagebrush and scrub pine trees - and sandstone.
 We worked our way on the sandy single track for a couple of miles before coming up on a group of 'quicker' runners clustered around an overlook.  It was a breathtaking vista of a enormous valley from the top of a sheer cliff about 300 feet above the valley floor.  We could see dwellings far off in the distance and what looked like a double-track road snaking it's way from as far as we could see in one direction to as far as we could see in the other.  The trail proceeded to weave in and out of the scrub pine and pinion trees with intermittent grand views of the valley.
 Running on the sandstone outcroppings brought back memories of my youth.  My dog 'Pepi' (because his coloring was like Pepi Le Pew, the cartoon skunk) and I would run (more like - dance) across the sandstone formations, tracking 'bad guys', and the occasional jack rabbit.  
   About six miles in, we came to the one, and only, Aid Station but they cut us off before we got to the tables and said to go "out to the point, then come back".   Well, we (okay - I) was thinking oh, maybe a quarter mile or so; expecting to make the turn-around past the next sandstone ridge. But noooooo - we just kept going and going.  We saw those runners ahead of us coming back who cheerfully said, "Not far, just a little further".  Yeah, heard THAT before.  This is NOT my first rodeo, little lady.
  Eventually, we FINALLY came to the turn-around and the view was stupendous.  It was on a high peninsula so you could see the confluence of two ancient massive river beds in 355 degrees!!   Debi (thankfully) paused for a number of photos.  I am sure you will see at the POST MARATHON PARTY on 11 December.
  From the turn-around, we headed back - seemed shorter than on the way out - we continued along the edge of the cliffs going in almost the opposite direction; so we could tell we were making our way back on the loop course. Off in the distance of the valley, we could see a busy highway making it's way east-west with big 18-wheeler's amongst the sedans and SUV's.  We later learned that was the main highway we came on before entering the ZION National Park lands.
  The rest of the run was more sandstone running; often dropping between outcroppings into narrow chasms reminiscent of INDIANA JONES movies - and the Four Corners area of northwestern New Mexico.  The interesting thing about running on sandstone is - not tracks, ie not trail to follow, often for quite a way.  We came across more than a few runners who had gotten 'lost' by missing one of the pink ribbons or white paint splash marks indicating the trail  You did not want to stray far from the trail because there were cactus EVERYWHERE, and not the nice kind.  I think there was a variety called "jumping cactus" - and I know why!!
  We made it back, tired, but in one piece and carrying a minimum of cactus needles.  Debi's husband, Scott, was waiting for us so we did not have to wait around for a shuttle to load and make the long ride back to base camp. 
    It was nice that the run was 'only" 12 miles and had an early start as that allowed time in the afternoon for a visit to BEST FRIENDS ANIMAL SANCTUARY.   I did, just barely, manage to get through the tour without bringing home any feline 'acquisitions'.   We had time for some nice recovery - before attacking the longest run of 19 miles over the GRAND CANYON NORTH RIM TRAIL.  Ugh!!


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



BEWARE EXTREMES - ANGER and EXERCISE COULD CAUSE A 
HEART ATTACK

If you're angry or upset, you might want to simmer down before heading out for an intense run or gym workout. A large, international study ties heavy exertion while stressed or mad to a tripled risk of having a heart attack within an hour.
Regular exercise is a healthy antidote to stress and can help prevent heart disease - the biggest problem is that too many people get too little of it. But the new research suggests there may be better or worse times to exercise, and that extremes can trigger harm.
"This study is further evidence of the connection between mind and body. When you're angry, that's not the time to go out and chop a stack of wood," said Barry Jacobs, a psychologist at the Crozer-Keystone Health System in suburban Philadelphia and an American Heart Association volunteer.
He had no role in the study , led by the Population Health Research Institute at McMaster University in Hamilton, Ontario. Results were published Monday in the Heart Association journal Circulation.
Earlier studies have looked at anger and exertion as heart attack triggers but most were small or in one country, or included few women or minorities. The new study involved 12,461 people suffering a first heart attack in 52 countries. Their average age was 58 and three-fourths were men.
They answered a survey about whether they were angry or upset, or had heavy exertion, in the hour before their heart attack or during the same time period the previous day. That way researchers could compare risk at different times in the same people and the effect of these potential heart attack triggers.
Being angry or upset doubled the risk of suffering heart attack symptoms within an hour; heavy physical exertion did the same. Having both at the same time more than tripled the risk for a heart attack.
The risk was greatest between 6 p.m. and midnight, and was independent of other factors such as smoking, high blood pressure or obesity.
Big caveats: Patients reported their own stress or anger, and people who just had a heart attack may be more prone to recall or think they suffered one of these triggers than they otherwise might have been. Also, strenuous exertion is whatever the patient perceives it to be - for some people that could be climbing stairs and for others, running a marathon.
The study also is observational, so it cannot prove cause and effect. But it's likely to be the best kind of information available - it's not possible to randomly assign people to be angry and exercise, then see how many have heart attacks.
"This is a large enough sample size that we can put stock in the findings," Jacobs said.
"We all need to find ways of modifying our emotional reactions and to avoid extreme anger," such as distracting ourselves, walking away from the stressful situation, trying to see it from a different perspective, talking it out and getting support from other people, he said.
The study's findings also are biologically plausible. Emotional stress and exertion can raise blood pressure and heart rate, change the flow of blood in the vessels and reduce the heart's blood supply, said the study leader, Dr. Andrew Smyth of McMaster University. In an artery already clogged with plaque, a trigger could block blood flow and lead to a heart attack.
"From a practical perspective, there will be times when exposure to such extremes is unavoidable," Smyth said.
"We continue to advise regular physical activity for all, including those who use exercise to relieve stress," but people should not go beyond their usual routine at such times, he said.
The study was funded by the Canadian Institutes of Health Research, other governmental bodies from various countries that participated, and grants from several drug companies.

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

 

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 #248, 19 November 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 "Never stop because you are afraid - you are never so likely to be wrong. Never keep a line of retreat; it is a wretched invention.
The difficult Is what takes a little time; the impossible is what takes a little longer".
Fritjof Nansen. Norwegian polar explorer.

- and the PRIDE will be yours FOEREVER
TRUMAN START TIME WILL BE 7:00AM 
 
THANKS - to Willie Gumula for his donation to the Port A Pot!
ALERT - WE now have 6 months of Port A Pot coverage left. (see below).

----------------------------------------------------------------------------------
NOTE:  The County has closed 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, Dennis Meyer checked and runners can cross so enjoy the ENTIRE ROADWAY !
---------------------------------------------------------------------
POST-MARATHON PARTY - We are locked in for Sunday 11 December 5pm to 8pm at the Green Turtle on Jennifer Rd. 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.
------------------------------------------------------------------
NEUROMA IS NOT A MENTAL CONDITION
 I know of at least four of you that have now or have had Morten's Nueroma syndrome.  That feeling like someone is sticking a ice-pike into the bottom of your foot.  Here is some great information.  For some, it's okay as long as I don't wear too-minimal shoes, and make sure the toe box is wide. 

Here's a link to a product that may help:  Neuroma  or Foot/Ankle    I haven't tried this product, but it worked for a friend's foot issue (PF).  It takes shoes with a generously wide toe box to wear with the spacer.

I've heard that if I ever opt for surgery, I should find a surgeon that goes in from the top of the foot, not the bottom. 
------------------------------------------------------------------
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:  
 
EVERY RUNNER IS AN EXPERIMENT OF ONE - EVERY RUN IS A NEW ADVENTURE

 
HOW TO BEAT THAT 'FIRST MILE' FADE

A recent article in TRAIL RUNNER magazine touches on how to avoid or at least reduce that uncomfortable stage between first stating and 'getting your second wind'.
Here's a secret no one tells you when you start running: it is almost always somewhat terrible for the first few minutes. There is a dull ache in the calf muscles, a distinct rattle in the lungs, maybe an overall feeling of sluggishness. When I start, I often feel unnatural and a bit out of place, like a human embodiment of Donald Trump's hair.
Those ailments almost always fly away after a mile, like a toupee in a tornado. Even though the beginning-of-run soreness is usually temporary, it can still derail workouts, destroy motivation and cause anxiety. If you start out too fast, your body may never recover. If you dread running through that first-mile fatigue, you may never get out the door in the first place.
This article brings the dark secret into the light. Yes, every runner is sore when they wake up and start a run. And yes, that's OK. Still, there are a few simple strategies you can use to make each run more enjoyable from start to finish.
 
1. Before: Lunges and Leg Swings
Starting a run without a warm-up is like trying to cook pasta in ice-cold water. Both take longer than necessary and are painful to watch. Fortunately, you can get your body boiling with a three-minute warm-up and avoid the agony of soggy leg noodles.
 

After a good warm-up, you'll have the energy to explore-and find out whether trail signs tell the truth.
 
For one minute, walk briskly, as if you are trying to get first dibs on the bathroom after watching a movie in a crowded theater. For the next, do 10 forward lunges and 10 side lunges, focusing on opening up your hips and moving quickly with good form. For the final minute, do 10 side-to-side leg swings, followed by 10 front-to-back leg swings. At the end of these three minutes, your leg noodles should be approaching al dente.
 
2. Starting Out: First Mile Slowest
After your warm-up, your legs may be al dente, but you still need to ease them into the specific movement of running by starting slowly.
My rule is five minutes of jogging. Run completely relaxed (but with good form) for five minutes before you think about speeding up. A good guideline is 5K race pace plus two to four minutes. So if you run a 5K in 25 minutes (about eight-minute miles), jog the first five minutes of each run at 10-to-12-minute pace. Many elite Kenyan training groups go even slower (relatively speaking) at the beginning of their workouts.
 

Don't be like a puppy. Start your runs slow. 
 
The relaxed start serves two purposes. First, it lowers the mental energy required to get out the door. Since every run counts, any mechanism that promotes consistency will also promote long-term development of speed.
Second, it allows you to work through daily soreness while also jump-starting your aerobic system for the rest of the run. Occasionally, it may help you diagnose a potential injury before it becomes something serious. After five minutes (or however long you find works best for you), your legs and body will be ready for the rest of the run.
 
3. Finishing: Cool down, Rehydrate, Roll out
Just like the warm-up, the cool-down is neglected too often. It can be just as simple, such as five minutes of bouncing around at a relaxed pace to let your body get back to equilibrium. This is a great time to do some barefoot running as well, to work on form and foot strengthening.
After you finish the run, light stretching is optional. (There is debate about its efficacy; I support stretching the calves and hamstrings.) Hydration, however, is not optional. Always have a big glass of water, and add some electrolytes and calories to jump-start the recovery process. After training runs, coconut water, a sports drink or even chocolate milk are great. And at races, Coke is delightful (followed by beer, of course).
 
Finally, set aside two minutes to use a foam roller on your entire leg; 30 seconds each on the quads, butt/back, calves and shins can work wonders. Pay special attention to calf/shin massage, which you can also do without a foam roller. Some of the athletes I coach have found that a couple more minutes of self-massage in the evening can diminish soreness when they wake up the next day. Just make sure that everyone else in the house understands that what you are doing is self-massage and a totally normal form of running foreplay.
On second thought, you might want to omit that last phrase from your explanation.

 
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.
 

 
 
PORT  A   POT  Donation

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003