Routes and Photos

Sun 12 Mar
Casey Jones SHAMROCK 5k
La Plata, Md

Sat 25 Mar
Bowie, Md

Sat 1 Apr
5M, 10M
LaPlata, Md

Sat 8 Apr
Adkins Arboreteum, KI

Sat 22 Apr
Cape St Claire

Sat 29 Apr
Sandy Hook

Sun 30 Apr
Quiet Waters Park

Sat 10 Jun
Rock Hall, Md

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


RonandBeau's that time again that we should be laying out our goals - big goals, little goals. Everyone should take some time to think what they want to accomplish - for the year, for the month, for next week, for tomorrow. Goals are what help get us out the door on those nasty days, or days when we would rather be somewhere else. Some runners will simply carry goals from last year to this year - "xx" number of miles or number of hours training. For others, this will be THE year to commit to that first marathon, or a particular marathon, or to do their first ultra-trail run, or try a triathlon. Whatever your goals are:

-Write them down

- Share them with others

-Make a PLAN to accomplish them

-......and let our group help you reach your goals. If you have a particular 'destination race', share with the rest of us. Maybe we can set up a Destination Race Road Trip

"Only those who test the distance will know how far they can go."  

Staying in the 'Make Plans' vein,here is a article I liked from Aliza Lapierre's column .

Before the annual calendar switches over and we officially ring in the new year, I find myself perusing the races on UltraSignup. I clear the filters and look at the expansive inventory of possibilities while dreaming of the epic adventures that potentially await. I click on races that seem to excite me for one reason or another, delving into the details. I trend toward events that both terrify and motivate me. An odd combination of feelings to describe to an outsider, but for me if there isn't intrigue and a bit of fear, why do it?
I find myself giddy, but notice that I am white knuckling the computer mouse as I examine race dates, distances, elevation gain/loss, the level of competition, and more. After picking one or two goal races, I then seek training races to help support these exhilarating aspirations. Once I feel like I have what could be the scaffolding for my season, I look into the process of gaining entry into each of the races. With lotteries, race caps, deadlines, and qualifying components, it seems that the planning every year needs to start earlier and earlier.
I lose sense of time as I fantasize about an app that takes into consideration the races I am interested in and alerts me when online registration opens, if a deadline for a lottery is approaching, or if there is a race-entry price increase about to happen. An added feature would be an algorithm that determines the likelihood of making it to the race start healthy, since we are oftentimes financially and logistically committing to a race six to 12 months in advance.
The reality is that, as far as I know, this app doesn't exist yet so for now I need to rely on my chicken-scratch notes of race details. For races that have made my list, I then consider several factors before pulling the trigger and actually registering. I used to be click happy and just register for races, but I now try to be more deliberate by factoring in the timing of race, race/season goals, and the difficulty and cost of travel. 
The timing of a race is a factor when planning a season. If you are taking an off season, then sufficient time to return to training and prepare for a race is important. Also, depending on where you live, factoring in winter training conditions is important. It can be extremely challenging and frustrating to try to perform at an early race when during your training you've been struggling just to keep warm let alone complete a workout. It is also important to allow ample time in between races to allow the body and mind recover. There isn't a one-size-fits-all method of determining the length of recovery needed, but listening to your body is critical and then giving it a little additional time once you think you are ready to start focused training again.
Factoring in the amount of travel and overall cost of attending a race is important. How long will getting to a race take if all goes according to plan? What is the current price of gas if you are driving or the price of airline tickets if you are flying? Budget can be a limiting factor, but planning in advance can help you make economical decisions and plans. I like to use the old adage, "If there is a will, there is a way," understanding that it may mean that I do not get to stay at the same hotel as the bulk of other runners or eat out every meal, but that is sacrifice I am personally willing to make if it means I can attend a race.
Determining goals for a running season and for individual races helps in establishing training objectives and can help with perspective. Try to be realistic in goal setting, while working to have each goal be meaningful, obtainable, and measurable. Remember that not every race has to be an 'A' race, as races can be used for training purposes. Training races allow us to prepare and experiment ahead of our focus races. Choosing to do a race as a training event gives you time to practice specific elements of your running such as nutrition and hydration, pacing, powerhiking, or putting new gear to the test over a longer period of time than you normally would in a training run. No matter if it is your goal race or a training race, having different levels of goals or objectives can be beneficial. Just because you aren't on track to have the flawless day where all the stars align doesn't mean you shouldn't stay focused. Having multi-tiered goals for each race honors the fact that things sometimes happen and gives you reason to still execute. Not only after each training race or goal race, but also throughout the training process, make sure to give yourself time and space to evaluate your progress as this helps you with keeping focused. It also allows for adjustments to be made with training and/or future goals.
In life, planning helps with all endeavors and this certainly holds true to what we as ultrarunners commit to with our running seasons and everyday lifestyles. As you look forward to your 2017 season, I hope that you dream big, train smart, and take time to learn from your successes and failures, along with the mediocre performances that fall in between.
  • What does your planning season look like? At what time of year are you making plans for next year's races?
  • How do you develop the framework of your racing season? Do you choose your big goals first and then plan around them? Or does your life beyond running decide when and where you can focus the most on your running, and where you can't?

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


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:



How many times has someone - your mother, co-worker, relative, said "You should not run so much, it's bad for your knees". ---LOTS.

If you're a runner, then maybe you've worried about the long-term consequences of all that pounding on your knees. But here's some encouraging news: According to a study from Brigham Young University, running appears to reduce inflammation in the knee joint-not increase it, as commonly believed.

In fact, the authors say, running may actually protect knees down the road, and safeguard against degenerative diseases like osteoarthritis.
The new finding "flies in the face of intuition," said study co-author Matt Seeley, PhD, associate professor of exercise science at BYU, in a press release. "This idea that long-distance running is bad for your knees might be a myth."

To test this age-old theory, Seeley and his colleagues analyzed samples of fluid taken from the knee joints of healthy men and women, ages 18 to 35, both before and after a 30-minute run. Specifically, they measured the synovial fluid for two proteins (called GM-CSF and IL-15) that indicate the presence of harmful inflammation.

They found that levels of both proteins went down after 30 minutes of running, suggesting a decrease in overall inflammation in the joint. To rule out other factors that may have contributed to the drop, the researchers also performed a "control" test, taking fluid samples before and after a 30-minute seated rest. During that test, protein levels did not change between samples.

The study, published in the European Journal of Applied Physiology, was very small: the researchers were only able to compare a full set of before-and-after samples for six participants. They say their findings should be confirmed in larger populations. Plus, since the participants only ran for half an hour, the same results might not apply to people logging longer distances.
Still, Robert Hyldahl, PhD, assistant professor of exercise science, believes the results are a good argument against the belief that runners are more likely to get osteoarthritis of the knee than non-runners.

Rather, they indicate that running is chrondoprotective-which means it may help delay the onset of degenerative joint diseases. "What we now know is that for young, healthy individuals, exercise creates an anti-inflammatory environment that may be beneficial in terms of long-term joint health," Hyldahl said in the press release.

Osteoarthritis, a painful disease in which the protective cartilage between bones wears down over time, affects about 27 million people. Women are at higher risk, as are people who've had traumatic sports injuries. (Next, the researchers plan to study whether running's anti-inflammatory effects also apply to people with previous knee problems, like ACL tears.)
Sedentary behavior is also a known risk factor for osteoarthritis. Strength-training and weight-bearing exercises have long been recommended to keep joints healthy, but experts have been cautious to recommend high-impact, repetitive workouts like long-distance running.
These new findings imply that, for healthy individuals, that caution may not be necessary. "This study suggests exercise can be a type of medicine," Seeley said.
Of course, it is possible to get hurt while running-especially if you ramp up your routine too quickly or too intensely. And if you do wind up with pain and inflammation after a long run (in your knees or anywhere else), it's important to figure out what's going wrong so you can take steps to treat the problem.

PORT  A   POT  Donation
bluepoint cat

Winter/Spring Moore's Marines Long Distance Training
Kent Island Running CLUB
Peninsula Pacers Running CLUB
Anne Arundel County STRIDERS
 Week #255, 7 JANUARY 2017


30 Years of MOORE'S MARINES 

"Everything you do is based on the choicesYOU make. It's not your parents, your past relationships, your job, the economy, who is President, the weather, your age that you can blame.  
   YOU and only YOU are responsible for every decision and choice you make.

ALERT -   Thanks to Derek Ammons for his contribution to the pot a pot

WE now have 5 months of Port A Pot coverage left. (see below).

Let us know what cool running gifts you got for Christmas! I expect to see a lot of new GPS watches, colorful running shoes, jackets, open-finger gloves, headgear, and other doodads.  
While you are testing out your new gear, take some time to reflect on your past year. Recall those long, tough runs and the great sense of satisfaction when you finished.  Ahhh; those are the distractions to rely on over the coming cold, winter runs.
  Also, take a few minutes - but LESS than on the above - to think about the times you were not as pleased with your performance, or the conditions overcame your resolve.  Don't dwell on the disappointment; rather, take an analytical view.  Recall what went wrong - and why.  The 'good' memories are fodder for re-confirming WHY you do something few others can relate to. I find myself  thinking ' hurts so good' - but the calculated recall of the 'less than optimum' efforts WILL MAKE YOU A BETTER RUNNER.  And by 'BETTER' I mean whatever you want to become as a runner.

Next, think about the coming year. Make a plan; very general, high level at first, then add details over the next weeks.  


Get faster?  Go longer? Do that 'special destination run? Stay injury free?

When you finish that run that consolidates your high level goals; when you get home, the next step is to - SHARE IT.  Send it to me, put it on Facebook, write it down - but make it a commitment.  Share it with the rest of us.  Who knows, you may end up with company.  SEGWAY......

Molly proposed a Destination Run for us all to consider. 
on 2 September in Teton Wyoming looks terrific!  Check it out and let us know if you are interested. 
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.


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:  


During the holiday season, reasons to take a break from your normal running routine pop up all over the place. From mandatory holiday parties that go late into the night filled with alcohol, sweet treats and greasy foods to days packed with travel where the only chance you have to exercise is walking from your car to a rest area on the side of the highway or sprinting through an airport to make a connecting flight, it's a busy time of year.
These are the realities that most runners face during the chaotic holiday season. As a result, there is no doubt that many of us will have to make some tough decisions when it comes to our training schedules.

But don't start researching how to make bib transfers in an upcoming race just yet. In fact, everything you've worked for up until now won't be completely lost if you have to miss a few weeks of training. According to Adam Lesser, a Road Runners Club of America certified coach, if you have a lifetime of aerobic development to pull from, there's no need to panic.

Lesser says if you aren't able to fit in a workout for a week, you should treat it as a "lost week" and resume training the following week at the same level you would have as if you didn't take any time off.

"Within 5 to 7 days you'll lose some fitness," Lesser says. "But not so much that it would force you to alter your schedule."

That's good news if you're only forced to take one week off. But that's not always the case for if you get bogged down by travel plans or infinite social requests. One week may turn into two weeks and before you know it, you have no idea where to begin training again. In this case, Lesser recommends adding a "transition" week to get back to previous training levels.
"Jumping right back into previous training levels can overstress your system," Lesser says. "This leaves you with the all-too-familiar case of the 'toos'-too hard, too much, too soon. Instead, take a few weeks to steadily progress back."

Lesser says the first week back, you should complete easier runs at your previous frequency, incorporating strides at the end of some of those runs. In the second week, you should start adding in a little more quality by including a tempo or interval workout. Lesser warns runners to be careful, though, when it comes to pace.
"As always, gradual progressions back from periods of inactivity require patience and consistency," Lesser says. "Keep the pace moderate, not on the faster end at first. After that transition period, you will be safe to resume training, assuming your body is responding well to the return to running."
Of course, the other option is to forgo a "transition period" and avoid losing any of the hard work you've already put in the books. Besides, that extra glass of eggnog and batch of cookies you devoured in one sitting will taste much better after a good work out anyway.



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.     



 Stay Healthy;   


   c: 410-570-0003