IN THIS ISSUE
AAC STRIDERS - UGLY SWEATER and JINGLE BELL 5K
IT'S NOT ABOUT TAKING THE EASY ROAD
INVEST IN YOUR RECOVERY
2016 TRAINING SCHEDULE
Routes and Photos
THE RULES - NOT SUGGESTIONS
UP COMING EVENTS

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
 

UGLY SWEATER and JINGLE BELL 5K
The Anne Arundel Striders Run Club, Inc. presents the Ugly Sweater - Jingle Bell 5K and 1-Mile Kids Fun Run with all proceeds going to Best Buddies International 
 
Saturday, December 17, 2016 
7:30 AM 5K start
8:30 AM 1-Mile Kids Fun Run start
 
Piney Orchard Marketplace
8741 Piney Orchard Parkway, Odenton, MD  21113
Run, Walk and Stroller friendly.  Please no pets.

 

 "It's Not About Taking The Easy Road": The Essence Of UltraRunning" 


RonandBeau
I came across this article by Dr Barry Simpson that quantifies 'the essence of ultra running'.  I think it will resonate with all of you.
As a runner and a professor of sport, exercise and performance psychology, I am fascinated by individuals who push their physical, psychological and spiritual boundaries. This led me to the sport of ultrarunning, which has come a long way, from a novel fringe sport to a highly competitive global sport with events offering prize money, and the top athletes receiving sponsorships. However, despite the sport's progress, there is still limited psychological research on ultramarathon runners. The research that has been conducted has primarily examined motivations, changes in mood states and the thought processes of ultrarunners. I felt this prior research had failed to capture the essence of the experience of running ultra races. Therefore, the purpose of my research was to explore the experiences of runners competing in ultra races and ultimately capture a more in-depth and holistic perspective.
The sample of participants included 26 international (from the UK, the US and Canada) ultrarunners (seven female, 19 male), ranging in age from 32 to 67 years old. Participants ranged vastly in experience, from one participant who had completed a single 50-mile race to others who had completed over a hundred. Each participant engaged in one in-depth interview about his or her experiences.

Results
Qualitative analysis of the transcripts resulted in a final thematic structure containing four major themes that described ultrarunners' experiences.

Community
As a whole, the ultrarunning community was the most prominent theme that emerged from the interviews. Specifically, participants believed that community helped them to prepare effectively for events (e.g., obtain information on how to train), manage race demands (e.g., support from crew members) and discover new environments (e.g., running new races). It also enhanced their sense of personal achievement due to the small number of individuals participating in ultra races.

 Furthermore, unlike many other sport communities where ability and success are criteria for acceptance, in the ultrarunning community running ability, gender, experience or success were not viewed as important; rather, participants valued and appreciated other runners for being willing to take part in the event. This shared experience provided a social gathering in which community members developed friendships, felt respected and experienced camaraderie. Another unique finding was the importance participants placed on support crews and volunteers, without whom ultrarunning events would struggle to exist.

Preparation And Strategy
In order to successfully complete races, participants recognized the necessity of effective preparation. These participants often relied heavily on the ultrarunning community for advice. However, despite this helpful resource, participants had to determine their own proper training and nutritional needs through trial and error. Not surprisingly, runners in this study described the need for rigorous physical training to prepare for competition. Despite differences in training practices, participants placed great importance on covering enough miles during training to ensure they were physically prepared to cover the race distance. Participants viewed nutrition and hydration as vital for successful races, but strategies varied widely. Nutrition and hydration needs were idiosyncratic and influenced by the demands of each race.

To further prepare for ultra events participants surveyed the racecourse, prepared splits and times based on their goals, considered the appropriate equipment and clothing and designated specific meeting locations for crew members. These decisions were seen as vital, requiring considerable and sometimes obsessive planning. As may be expected of such a demanding sport, participants discussed the need to psychologically prepare for races. Several participants viewed mental preparation (e.g., visualizing completing the race, building confidence through training runs, using positive self-talk, setting goals) as a higher priority than some physical aspects.

Management
This theme emerged as participants discussed the active process of managing aspects of their performance during the race. Runners described such processes as dynamic and continually evolving as the race progressed. Several participants described how they employed specific mental skills to cope with challenges. Mental skills used included self-talk, attentional focus strategies, imagery and goal setting. Participants described the importance of maintaining a positive inner dialogue throughout the race, specifically during difficult moments. In addition, participants set manageable goals, controlled arousal, used positive imagery to see themselves finishing and changed negative thoughts.

Physical pain was commonly experienced and manifested as fatigue, exhaustion and injury. These runners viewed physical pain as a normal aspect of ultrarunning and many believed that adopting an accepting attitude about pain was useful in managing it. A majority of the runners described focusing on the act of running to deal with pain.

Discovery And Personal Achievement
Lastly, the results suggest ultrarunners are motivated to participate in these races to experience personal achievement, to push themselves beyond their perceived capabilities and to experience nature. Training and racing subjected participants to long periods of time under demanding physical and mental conditions. Such a self-imposed crucible provided fertile ground for runners to overcome personal obstacles, fulfill challenging goals and foster an aesthetic appreciation for their running environment. For these participants, ultrarunning is about more than just racing, it is an opportunity to stretch personal boundaries and explore uncharted areas of their lives. Furthermore, it appears that ultrarunning provided an opportunity for participants to enjoy time away from work, feel profound states of peace and spirituality, connect with a higher power and attain a sense of unity with the outdoor environment. In terms of personal achievement, participants not only experienced pride in completing the event, but also in simply being a part of the ultrarunning community.

In summary, 
the experience of ultrarunning is a very personal and meaningful process for all those involved. Despite the physical and mental hardships ultrarunners endure, there is a deep level of commitment to the sport and to others within this tight-knit community. When I embarked on this study, I sought to find the essence of the experience of ultrarunning. I think it is summarized nicely by this participant: "It is a voyage into the unknown about yourself, your body, what it is capable of, the environment and nature. For me it is a journey of discovery."
 
"Only those who test the distance will know how far they can go."  
 


INVEST IN YOUR
RECOVERY

One of the early steps you should consider following your marathon is to invest a little money in yourself. Visit an Active Release Technique (ART) therapist. Why? Because in the final miles of a well-run marathon, there is undoubtedly a breakdown in your biomechanics, and that breakdown means that you're asking more of one muscle group or more of one side of your body than the other. Simply put, you're likely asymmetric when you finish the marathon, and you need someone who can help you gain back that symmetry and take care of any little injuries you may have incurred during the race. 
  After I completed the IRONMAN ARIZONA the natural question I got was 'how do you feel'.  I could tell my response took some off guard - "I feel good, symmetircal".  One of the metrics I have come to judge my races, or training runs, by is symmetry - not how sore, or stiff I am but am I sore or stiff equally, all over.  If one achilles, or hamstring, or shoulder is more sore than it's opposite, I know something is "off" and it is time to visit "my" Kinesiologist (specialized chiropractor) and Neuromuscular Massage Therapist.  Both because the muscles (soft tissue) and skeletal structure work together - if one is 'off' the other will compensate so fixing one aspect does not necessarily fix all the aspects (muscles, vertebrae, joints, etc) that are affected.
Here is more on how chiropractors can help prevent and recover from running injuries.
CHIRO HELP

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


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 #250, 3 DECEMBER 2016
============================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

  
Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation) there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, all sorts of things occur to help one that would never otherwise have occurred. " William Murray -"The Scottish Himalayan Expedition"

- JUST DO IT - REB
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, Debi and I used the plank to 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.
------------------------------------------------------------------
Additional trails available at BACON RIDGE!
  If you noticed the front page article in the Capital a couple days ago, you saw Mike Klasmeier leading trail blazing on the Bacon Ridge conservation area.  I stopped by TRAIL WERKS Cyclery to get the low-down on the project.  I got a run in with Beau in the rain Tuesday.  Here is the course for the outside perimeter, right at 6 miles. Anther mile plus if you did all the connectors and repeated on the way back the initial mile going out.  Trails are runable but still a lot on slopes until the blazing is done.  
They extend up to the ridges overlooking the swamp land with the Crownsville Cemetery just beyond; if you ever made the run from the Crownsville Water Recovery facility.  Rene Cover, Gayle Bugenhagen, and Paula Carrigan, did that segment with me a few years ago.

------------------------------------------------------------------
Lynn and I
  will be dipping our toes in the Pacific Ocean next week in Maui Hawaii 
 so there MAY not be a newsletter next week. Hope to run some trails on the World Xterra Championships course on the island.
------------------------------------------------------------------
Observations from Peter;
I hope this note finds you doing well. I find the John Curley note a little funny - 5 miles a day for me is a solid week of workouts J (compared to 'not that much' if he means his normal might be 10 miles a day or more J). Super impressed with your western set of races , that was all so cool! Beautiful places to explore too. Congratulations once again!
 
Just sharing a quick update: It was a fun experience with my first shot at the Across the Bay 10K. 37:14 for a 15th overall and 2nd age group placing. Negative splits with an opening 5K of 18:58 after a pretty relaxing and cautious first mile uphill of 6:30, then a backside 5K of 18:16 averaging 5:53. I usually like to train on new race venues once or twice ahead of race day but since they don't close the bridge at other times of the year it was a good time to just get out there, go have fun, cut loose a little and let the day unfold as it would.
 
Very fun indeed. Gorgeous day. Good memories. Next time I might walk it though and take the time to take in more of the scenery J.
 
Entering a seasons-end resting phase now. Time to let the body recover some from a long race season, take some gentle bike rides, walk a trail or two, do a little more fishing, a little more hunting and so on. See you again soon. In the meantime, happy holiday season to you and your family.
 
Cheers,
Peter
------------------------------------------------------------------------- 

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

 
THE -RULES-(NOT SUGGESTIONS) OF
REST


 

Do you ever watch nature shows and notice how much time the wild animals sit around doing nothing? I often wonder how our "lazy" house cat, Neo, can jump 10 body lengths up onto the windowsill - after spending the past four hours prone, asleep? Sure, his body is constructed for that kind of movement, but undoubtedly, what seems like "laying around all the time" is a big piece of why ole Neo can do such stupefying physical feats. The best athletes are like this too - they're as good at resting as they are at working out, since rest plays a big role in the improvement process. It's when you rest (and sleep) that your cells adapt to the demands of exercise and grow stronger.  
 
Rest can be hard to define, but you know it when you experience it. You're absorbed in a good book, watching a funny movie, laying in a hammock with your husband - and not trying to get anything done. You're content just being there chilling out. Rest is vital to your wellness and wellness is the key foundation upon which all triathlon ability is built. Rest should be a big part of your life and your training process. To expand on this a bit more and to clear up any confusion you might have, we've created these rules of rest that we've learned to use ourselves and with the athletes we coach.
 
Rule 1: Take at least one rest day every week.
At least one day each week, don't swim, ride, run or do any other workout. To maximize the benefits of rest days, rather than fill your time with more work and/or chores, get a bit more rest than you do on days when you workout.
 
Rule 2: The best day to take a rest day is on Sunday (or any day that you don't work).
Sunday rest days rock. You don't have work, you don't have chores and you don't have workouts. Ah, the rest! So much rest! When do you do your long workouts (aka race-specific workouts)? We suggest you do your race-specific bricks on Saturdays and your race-specific runs in the middle of the week. This approach gets you a deeply restful rest day and separates your race-specific workouts, which promotes both higher-quality workouts and better workout recovery.
 
Rule 3: Take a rest week every three or four weeks.
The idea of a rest week is to rest. You do enough working out to maintain your ability. That is, you are not trying to build your ability. It takes a lot less working out to maintain your ability than it does to build your ability. In these weeks, it's best to avoid workouts that are challenging from a duration or intensity perspective for you. Do workouts that you are very comfortable doing. If it feels like you're hardly doing anything, you're doing it right. Rest weeks are also the perfect time for cross-training. Rest weeks are great for yoga, rock climbing, mountain biking, snowshoe running, etc.
 
Rule 4: Rest more in rest weeks.
Take more than one rest day in rest weeks. The athletes we coach often take three rest days in rest weeks. Consider doing rest days on consecutive days for a great recovery effect.
 
Rule 5: Quality of rest matters as much as quantity.
Some people take the time they normally would be working out (in build weeks) and fill this time with extra work and/or chores. They can't sit still. But the key to good rest weeks is, um, rest. Make it a game and see how much rest you can get and how deeply you can rest. Take a cue from the Italian phrase dolce far niente: the sweetness of doing nothing. Revel in the pleasant idleness. It's wonderful for its own sake and you'll be storing up huge amounts of energy to unleash in the build weeks that follow the rest week.
 
Rule 6: Swimming is not rest.
Remember, on rest days, don't workout. That includes swimming. Yes, swimming is gentler on your body in many ways that cycling and running. But it sure ain't rest. Rest is rest.
 
Rule 7: Cross-training is not rest.
Mixing things up is awesome! Cross-training workouts can be a great part of rest weeks and even build weeks if done right, but don't confuse a two-hour mountain-bike ride with laying in a hammock. Doing something different is great for your body and mind, but it's not rest. Rest is rest.
 
Rule 8: Rest uses a completely different way of thinking than everything else you do.
You've been conditioned to believe that life is entirely about getting stuff done, about making progress, about achieving. None of this is completely unhelpful, of course, but with it comes the bias that rest is a waste, even completely unnecessary. But reality dictates that what goes up must come down. There is day, there is night. Seasons change. Nothing ever stays the same. To consistently put out energy in a worthy cause, you must consistently take in energy. Yin and yang. Really outstanding athletes are as good at resting (and savor it as much) as they are at working really hard in workouts. To become this way takes practice, like everything else. Make rest a practice. Practice resting deeply. Practice resting more. See if you are even more productive in your workouts (and other endeavors) as you get better at resting. We bet you will be. See if you can learn to enjoy resting. I bet you can.
 
Rule 9: Recovery techniques deepen the effects of rest; they don't make up for a lack of rest.
Which of these athletes will improve more and has a better chance of avoiding injuries? Athlete A gets two hours of rest on most days, rests all day on Sundays, but never gets a massage or does any other recovery techniques. Athlete B is always on the go, is always working, working out, doing chores or taking the kids somewhere. Athlete B gets a massage every week and always wears compression socks.  
The winner is: Athlete A! Recovery techniques are great, but they don't make up for lack of rest - not even close. Make rest your priority and make recovery techniques a finishing touch.
 
Rule 10: Sleep is not rest.
You wake up at 5 a.m., drive to the pool, swim, head to the office, work all day, get home at 6:30 p.m., ride your indoor trainer, have dinner, kiss your spouse good night and go to sleep, and repeat. You say, "I get decent rest; I sleep seven hours a night." Sleep is not rest. Sleep is sleep. Rest is being awake, but not putting out energy. It's a human need just like air and water. Find a way to incorporate rest into your days by simplifying your life. On workdays, maybe you can find 30 minutes during the day or an hour after dinner when you can just unwind and just be. Do your best. You'll feel better, recover better from workouts, improve more and race faster.

 


 

 
PORT  A   POT  Donation

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003