Routes and Photos

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

Sun 19 Mar
Piney Orchard, 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


As endurance athletes, were all looking for that magic pill or formula to gain just a slight advantage over a competitor or finally breakout of a stubborn plateau.  Unfortunately, many of us subscribe to the "more is better" theory and inevitably find our bodies breaking down or performing poorly as we age. In fact, many of us believe that if we did not have our jobs or other family commitments, we could be much faster and stronger.
The sad reality is its these jobs or other commitments that keep most people from getting injured or burned out. The extra miles, if added to an inefficient or out of balance body, will do more damage than good. It is important to build training upon a solid foundation of core strength and efficient movement.
The problem is that reducing our weekly mileage, resting more and doing other types of exercise seems counter intuitive. Recall the first thoughts that went through your mind when I suggested that you might be better off training less and focusing on your core strength and efficiency. "Yeah, right; like THAT is going to happen" comes to mind.
Think about it. How many 10k or marathon events have you seen where scores of runners are grabbing a foot and pulling it to their butt or stretching against a wall or tree? This is what we have all been taught. Studies I have read say this kind of stretching, instead of improving race performance, actually hinders performance by putting  muscles into submissive holds to the point where they shut off. The idea is to spend some quality time - and it only needs be 10-15 minutes - every day working on this core stability.
"Only those who test the distance will know how far they can go."  

New research suggests up to 76% of world's population is overfat - athletes are not spared

As many athletes are making racing and training plans for 2017, a new study suggesting that 76 percent of the world's population is overfat has not spared even those who are very active.
Researchers writing in the journal Frontiers of Public Health describe the overfat condition as a new pandemic that has quietly overtaken the world, and may affect an astonishing 5.5 billion people, many of them athletes.
"The overfat pandemic has not spared those who exercise or even compete in sports," says lead author of the study Dr. Philip Maffetone, who collaborated with research assistant Ivan Rivera, and Professor Paul B. Laursen, adjunct at the Auckland University of Technology in New Zealand.
The new study, published Jan 3rd, describes the condition of overfat as having sufficient excess body fat to impair health. In addition to most of those who are overweight and obese, others falling into the overfat category include normal-weight people with increased abdominal fat, and those with a condition called "normal-weight metabolic obesity" - with those who exercise regularly falling into one or more of these categories.
While the obesity epidemic has grown considerably over the last three to four decades, this study casts light on the much higher numbers of people who may have unhealthy levels of body fat.
The overfat pandemic poses a global concern because of its strong association with rising chronic disease and healthcare costs, affecting people of all ages and incomes.
Also applicable to athletes, the study estimated 9 to 10 percent of the world population may be underfat. While we think of the condition of underfat as being due to starvation, the number of people starving worldwide is actually rapidly dropping. However, an aging population, an increase in chronic disease, and a rising number of excessive exercisers - those with anorexia athletica - are adding to the number of non-starving underfat individuals. Having too little body fat can also impair health.
This leaves as little as 14 percent of the world's general population with normal body-fat percentages. While the number of people who exercise is growing worldwide, ranging from those who do minimal training to triathletes, marathoners and others who compete seriously, clearly more are falling into the overfat and underfat categories as well.
The study also brings to light that new terminology - specifically the term "overfat" - is important to replace the old notions of "overweight" and "obese." While it's estimated that up to 49 percent of the world's population, or 3.5 billion people, are obese or overweight, the well-documented obesity epidemic may be merely the tip of the overfat iceberg, the authors state.
Better, more descriptive terminology tends to have downstream positive effects in helping those in healthcare and the public address the problem of excess body fat. Therefore, the term overfat, as opposed to obesity and overweight, may be more helpful moving forward in addressing this global pandemic.
Other major points of the study include:
  • The traditional body-mass index (BMI) measures weight and height, but is not a direct measure of body fat.
  • Waist circumference may be a more practical solution than the bathroom scale for identification of the overfat state.
  • This is the first study to globally quantify those who are overfat versus overweight/obese.

" 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:



As athletes start the race calendar planning process for the upcoming season, no matter the goal distance, common questions arise. Let's take a look a look at some of those questions; the answers may give you some ideas for planning your season.
If I don't want running to be all-consuming in the New Year but I want the sport to help me maintain a healthy, balanced life, how many races should I do to stay on track and what distances should I target?
For most people, training for and racing 10k's and half marathon-distance events is manageable while maintaining balance in life. For shorter distance events, you can train around four to six hours per week and still go into races feeling strong. For half marathon-distance events, training some six to 8 hours per week will have you feeling strong all the way to the end of the race.  
Deciding on the number of races to do may depend on race availability in your area and how much you're willing to travel. Taking race availability into account, the next item to consider is how much you love to race. Some runners love to race and would attend a race every weekend rather than do training. Others are the opposite-they love to train and attending races is a lot of stress and hassle.

If you're unsure where to begin, start with one race per month. These races can be triathlons or single-sport races like running a 10K.  
 Most people find that training for the longer distances requires a bigger time commitment for at least eight to 12 weeks, including race day. Training for the marathon distance can be done on six to 11 hours per week and ultra's requires six to a minimum of 13 hours per week.
If you are interested in a longer race, but want life balance too, one strategy is to train for an early season long-distance event. Then enjoy that great fitness to do other sports during the summer, or move to shorter events.
If there is a specific race or distance I want to do, how do I plan around it?
When I plan an individual athlete's training, or build out a ready-to-use training plan, I work backwards from race day. First I place the race, or races, on the calendar and then I work back in time to today. I use this strategy to count the number of available weeks of training.
Next, I plan the long workouts closest to race day. For example for 10K racing, I like runners to put in at least one long run that equals the predicted race completion time. I want at least one of these runs completed two or three weeks out from race day.
The week leading into the race should be reduced training for your two or three most important events. Plan to reduce training for some five to seven days, after big races, for recovery. For runners that like to race more, training won't be reduced as much leading into several of the lower priority races.

With the races plotted and your longest training days "penciled in," then it's time to work two ends to the middle. What I mean by that is plotting the longest workout(s) and the build-up to the long workouts. This fills the gap between your current fitness and the necessary or desired race day fitness. For some people the build process might go right up to the week before the race. For others, weekly workout time might remain the same for several weeks and it is the intensity or speed within key workouts that changes. 

This training and race calendar planning process may require several drafts, until you get a plan that is reasonable for your fitness and other fun events that are planned. Most of the time I try to plan recovery or reduced volume weeks for times of travel for business, pleasure or any other fun events that do not necessarily involve running. Though, it is often nice to get in a short run when traveling to keep stress at bay and keep your fitness going too. A 20- or 30-minute run can do wonders.

If there is a specific time I want, how do I achieve it?
The first question I ask is, "Where did you get the goal time and why do you think it's reasonable to achieve?" If an athlete is very experienced, time goals are tougher to achieve. Speed gains in the five to 10 percent range are very hard for experienced athletes, not as hard for those who have not been regularly training and racing.
Usually within the answer is a breakdown of where the total race time gains will be made and on what kind of course. Most of the time, beating prior race performances is a good goal because you have data on that event and you can estimate where time gains can be made.  
Using past performance data and performance goals, do a gap analysis. If the gaps are more than 10 percent between past performance and desired performance, try aiming for smaller gains. The risk of aiming for too much too soon is burnout or injury. There is also a chance that being conservative with your goals, you could overachieve. That's always a nice bonus.
Teach your body how to move efficiently at the goal pace, with generous recovery intervals (two to four minutes.) Doing this helps you prepare for higher training loads later in the training plan.
Working again forward and backward, plot workouts that move from a preparation or base phase of training toward pre-competitive and competitive training where the race pace segments become longer and rest becomes shorter. Those with ample training time can move to workouts that are slightly faster than race pace and recovery is equal to the work time.

It gets complicated.
When I conduct training plan workshops and seminars for self-coached athletes, we go through the race calendar planning process that I've outlined here. During the sessions the comment I get most often is, "Wow, it gets complicated."
Yes, especially if you want a training plan that is customized to your goals and lifestyle.



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.     


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 #256, 14 JANUARY 2017


30 Years of MOORE'S MARINES 

"The successful runner has the habit of doing the things others don't like to do. They don't like doing them either necessarily. But their disliking is subordinated to the strength of their purpose."
E.M. Gray  

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).



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:  


One hundred miles is a long drive, an even longer bike ride, and for many, an unthinkable distance to run. Yet an increasing number of endurance athletes are taking on these longer ultramarathons. estimates that 6,000 people raced 100 miles in 2013, leading Running Times to ask on the cover of a recent issue, "Is 100 miles the new marathon?"
But just because the distance is growing in popularity doesn't mean it's any less stressful on the human body. Even for the winningest runners, things tend to get pretty weird on the trail. Here, we explain exactly what's going on in your body during a 100-mile run and, when possible, how to avoid the bad stuff.

The brain is the "most sensitive organ to heat damage," says Matthew Laye, a physiologist who studies endurance athletes at the College of Idaho's department of Health and Human Performance. (Laye is also an elite ultrarunner won last year's Rocky Raccoon 100, his debut at that distance, in 13:17:42.) While heatstroke is quite rare-the brain generally prevents it by forcing the body to slow down-it can still be dangerous. Laye advises promoting cooling in hot conditions by packing ice around your neck and in your hat.
Less dangerous but more common are fantasies and hallucinations, which Laye believes result from general fatigue. To minimize the chances that your mind will play tricks on you, train in conditions that are "close to what you will experience in the race," he says. For example, if you expect to be running through the night, start a few long training runs at 9 p.m. In the event you do start thinking-or worse, seeing-weird things, slow down and take a deep breath. 
Even if your brain stays cool during a 100, you'll inevitably experience something called central fatigue, which Laye describes as "a gradual decline in the nervous system's ability to contract the muscles." You might be able to prevent it by pairing cognitively challenging tasks with exercise while training. If you can't manage Sudoku on the treadmill, however, consider scheduling a few hard training runs when you know you'll already be mentally tired. Many successful ultrarunners intentionally head out on training runs at the end of a long, taxing day at the office.

Although very rare, according to a study in the journal Wilderness and Environmental Medicine, ultrarunners are susceptible to a "painless clouding of vision" that tends to occur beyond the 35-mile mark of some races. Researchers found that athletes who have had LASIK surgery are especially prone to in-competition optical irregularities. Fortunately, the authors note that these vision problems tend to resolve themselves within 3.5 hours of finishing. 
While there is limited data on the causes of vision loss, Laye recommends wearing sunglasses, especially if you've had LASIK in the past. "The prevalence of these vision issues is far less in ultra-endurance athletes like cyclists or cross-country skiers who wear eye protection as a part of their sport."  

Dehydration has long been a concern for endurance athletes. However, hyponatremia, a condition that results from drinking too much water and effectively diluting the sodium content of your blood, can actually be far more dangerous. Research in the Clinical Journal of the American Society of Nephrology shows that substantial weight gain during exercise is the most useful predictor. "You think, 'I need to elevate my sodium levels,' so you pop a salt tab or high-sodium sports drink," Laye says, "but that just makes you thirsty, so you end up drinking even more water, which further dilutes your blood." If not addressed, the condition can lead to organ failure.
There's been so much focus on and misunderstanding about dehydration that many athletes often overdrink when they should be worried about electrolyte balance instead. In reality, "mild dehydration is actually the norm during ultra-distance races, and it has no negative effects on performance or health," says Laye. The best way to prevent hyponatremia is by drinking a well-balanced sports drink to thirst, explains Laye. Most commercial sports drinks, particularly those formulated for endurance athletes, contain between 120 and 190 milligrams of sodium per eight fluid ounces.  
To really dial in your hydration needs, Doug MacLean, a running and triathlon coach with QT2 systems, suggests weighing yourself before and after a few long training runs (over three hours), during which you should drink and eat similarly to how you would on race day. Subtract the weight of whatever solid food you eat during the run from your post-run weight. If you've gained weight, you're probably drinking too much. If you've lost more than 1 to 2 percent of your body weight, you're not drinking enough. 

As an ultra-distance race progresses, one of two things is likely to happen, says Larry Creswell, MD, a cardiac surgeon at the University of Mississippi and one of America's most authoritative voices on the athlete's ticker: Your heart rate will either increase or decrease. Each change is affected by the conditions at hand. 
An increase in heart rate means the stroke volume, or the amount of blood pumped with each beat, may be declining, causing your heart to beat more frequently to push the same volume to the muscles. This is often caused by dehydration or hotter temperatures. A decrease in heart rate, on the other hand, is likely to occur if the muscular system becomes so fatigued that it no longer demands as much blood from the heart. Thus, a drop in heart rate almost always coincides with a drop in running speed. According to Creswell, appropriate pacing, hydration, and fueling all work to promote and prolong a steady heart rate. 
Upon reaching the finish line, Creswell says it's not uncommon for runners to become lightheaded, dizzy, and perhaps even collapse. This occurs so frequently that it has a name: exercise-associated collapse syndrome. Many races designate volunteers to catch finishers as they fall. Once you stop running, your heart rate drops, and your calves-which act like turkey basters, pumping blood through deep veins against gravity and back toward your heart-stop performing this task. Add a little dehydration, says Creswell, and you've got the perfect recipe for a drop in blood pressure that could cause lightheadedness and a subsequent fall. Creswell stresses that runners should be on the lookout for this and sit down at the first sign of dizziness.  
As for whether long, slow exercise could cause long-term damage-an ongoing debate among exercise scientists-Creswell is suspect. "The heart is extremely well adapted to endurance exercise," he says. "In long races like 100-milers, the heart is working at well below maximal levels, and to put things simply, it's really good at doing that. As long as you're well trained and healthy going into the race, I am hesitant to discourage this sort of endeavor." 

GI issues are the most common reason runners drop out of 100-mile races, according to Kristin J. Stuempfle, a professor of health sciences at Gettysburg College in Pennsylvania. During a recent presentation at the Medicine and Science in Ultra-Endurance Sports conference, Stuempfle cited endotoximea-when molecules normally confined to the GI tract leak into the blood-as a likely cause of severe stomach problems. 
Although the exact triggers of endotoximea are unknown, many experts speculate it is related to reduced blood flow to the gut. But Laye feels differently. He thinks endotoximea has more to do with the constant jostling of fluid and food caused by running. "You hardly, if ever, see endotoximea in cyclists," he says, "and my hunch is that's because cyclists are not bouncing up and down." 
Your best chance of thwarting GI problems during a race is to train your gut by practicing your fueling plan during training. Still, Laye says about 60 percent of competitors experience nausea at some point during an ultramarathon. If you do vomit, he says, "the only strategy is to keep eating and drinking. Aim to replenish what was lost ASAP."

Arm fatigue can catch runners by surprise, but it is bound to happen, especially if you're using a handheld water bottle or trekking poles. 
Laye advises strengthening your arms during training by holding 2.5- to 5-pound weights and performing a natural running swing. Work in a few sets of 15 seconds on, 15 seconds off throughout the week. He also recommends long training runs using whatever gear you'll have in the race. "What you don't want to have happen," warns Laye, "is for your arms to start hurting so much that you put down your water bottle. That's a recipe   for disaster." 

Running 100 miles is going to beat up your legs. There's no way around it. The hours of pounding lead to accumulated damage of major muscles. In fact, studies show that it's common for 100-mile finishers to have abnormal kidney values since they're working extra hard to filter residue of broken-down muscle from of the blood. Still, in 99 percent of cases, kidney values return to normal shortly after the race. However, seek medical attention immediately if your urine is cola-brown. Although extremely rare, a condition called rhabdomyolysis can occur when your kidneys are overwhelmed with particles from muscle breakdown and can cause permanent kidney damage.
To delay and minimize muscular damange in your legs, it is crucial to take in carbohydrates, which act as fuel for your muscles, explains Laye. He recommends shooting for 70 grams per hour. You want to start fueling immediately since you are burning through sugars at a faster rate than you can digest them. As Laye says, "It's all about postponing depletion." 
Laye also recommends adding workouts that expose your leg muscles to the type of damage they'll experience on race day. Running downhill is great for this. "Downhill-specific sessions were the single most important thing I did before Rocky Raccoon," he says. "Even though the course was flat, those [downhill] sessions built up leg durability that delayed breakdown in the later stages of the race."


Sweat, mud, river crossings, and pretty much everything else about running 100 miles contribute to foot friction. Most ultrarunners have issues with blisters. 
According to Laye, applying an anti-chafe gel to problem spots-between your toes, along the sides of your feet, and on your heels-prior to racing is good first-line prevention. He also recommends wearing socks with individual toes for anyone prone to developing blisters between their toes. 
To nip blisters in the bud during a race, Laye brings extra socks and an extra pair of shoes, often a different make than the ones he started with. This way, if he needs to change shoes, it's less likely he'll get the same hotspots. If you do get a blister during the race, Laye advises popping it with a sterile needle, draining it, taping it, and then putting on new socks.



 Stay Healthy;   


   c: 410-570-0003