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


You have all heard me 'preach' about doing your runs at about 70% effort to improve strength and endurance.  Well here is another reason.  The term 'fat burning' refers to the ability to oxidize (or burn) fat, and thus to use fat - instead of carbohydrate - as a fuel. Fat burning is often associated with weight loss, decreases in body fat and increases in lean body mass, all of which can be advantageous for an athlete.
It is known that well-trained endurance athletes have an increased capacity to oxidize fatty acids. This enables them to use fat as a fuel when their carbohydrate stores become limited.
Factors affecting fat oxidation
Exercise intensity - One of the most important factors that determines the rate of fat oxidation during exercise is the intensity. Although several studies have described the relationship between exercise intensity and fat oxidation, only recently was this relationship studied over a wide range of intensities.
In absolute terms, carbohydrate oxidation increases proportionally with exercise intensity, whereas the rate of fat oxidation initially increases, but decreases again at higher exercise intensities. So, although it is often claimed that you have to exercise at low intensities to oxidize fat, this is not necessarily true.
In a series of recent studies, we have defined the exercise intensity at which maximal fat oxidation is observed, called 'Fatmax'. In a group of trained individuals it was found that exercise at moderate intensity (62-63% of VO2max or 70-75% of HRmax) was the optimal intensity for fat oxidation, whereas it was around 50% of VO2max for less trained individuals.
Other factors affecting Fat Burning include dietary effects, duration of exercise, mode of exercise, gender differences, nutritional supplements, and environment.
"Only those who test the distance will know how far they can go."   

I'm running across the power lines section of the Rosaryville State Park 9 mile loop on an unseasonably warm fall day, my green Solomon trail shoes softly thudding against the ground. As I run, I notice a young girl on a horse in the adjoining meadow and the way her red scarf flops to the side. I leave the high grass and enter the thick dry-looking trees  I have run this trail so many times I am only vaguely aware of my foot placement. I know or foresee every root and rock.

Would you guess that I've been meditating this whole time?
Meditation is a practice of focusing attention in order to clear the mind and reduce anxiety (see: that constant to-do list running through your head). Learning to focus can help you tune out distractions.

Meditation is not only calming-it also has some seriously positive health results. It's been shown in certain cases to reduce stress, ease depression and anxiety, to help people cope with pain (something distance runners deal with constantly), and even to strengthen parts of the brain. There are many ways to develop a meditation and mindfulness practice-as little as five minutes a day can still have noticeable effects.
 "It's a myth that meditation happens only when you light candles or incense and sit cross- legged," says Chandresh Bhardwaj, founder of the Break The Norms meditation program Instead, he explains, "When you are deeply involved in any activity, you become meditative."

"A lot of easy running days turn into meditations on rhythm and nature for me," says Sarah Attar, one of the first women to compete as a runner in the Olympics for Saudi Arabia. "I allow my run to become a space for reflection, exploration, and mindfulness, to connect with the world around me."
Runners often talk about running as a salve-a way to work through problems, escape negative thinking, or overcome personal demons. The thing is, it's backed by science: a study in Medicine and Science in Sports and Exercise indicated that even 30 minutes of time on a treadmill could instantly lift someone's mood. And in literature, memoirs of using running as a barometer for self-growth abound, from Haruki Murakami's What I Talk About When I Talk About Running to Jen A. Miller's Running: A Love Story to Caleb Daniloff's Running Ransom Road.
Running, in all of these cases, is rarely ever just running. Or perhaps conversely it is just running, and that simplicity is why it helps diffuse all of those stressors. That is what links running to meditation, especially in terms of mental benefits.
It turns out that running combined with meditation can potentially make both your running, and your mind, stronger. A 2016 study published in Translational Psychiatry found that combining directed meditation with running or walking reduced symptoms of depression by 40 percent for depressed participants, and more research is ongoing.
The key to all of this is that a meditation and mindfulness practice helps build your ability to focus, and running inherently narrows that focus: to the path ahead, to how many miles are left, to whether you need water, to the chill of the wind over a river.
But there really is no right or wrong way to practice running meditation, says yoga teacher and Ayurvedic practitioner Sarajean Rudman. Instead, as Rudman says, "several different paths lead to the same outcome: be here now."
As any endurance runner will tell you, whether you can keep going in a marathon has as much to do with mental toughness as physical training. Often it's the mind that gives up or crashes first-not the body. "When we can create a sense of calm in the mind," says Rudman, "the body can go further. We get to see what we really can accomplish."

If you're ready to ditch the headphones, and try focus over distraction, here are nine tips on getting started:
Before Running, Sit Still for Three to Five Minutes 

"Before you start running, inhale deeply. Hold your breath for a few moments, and exhale. Do this for five minutes or so, and you will experience a deep relaxation before your run," says Bhardwaj. If you find the waiting too difficult, try to start with one minute of stillness-or as much as you can stand-and work up.

Set an Intention
"It could be a question that has been haunting you for days, or a stressful thought or challenge that has been on your mind," explains Bhardwaj. "Whatever it is, set an intention that this running will resolve your question." You don't have to know what the resolution might be-just put faith out there that this run will help it.

Choose a Mantra
When you are just starting out, "mantra meditation can be very easy to acclimate to," says Rudman, "and a very powerful tool to use, especially when racing. Choose some words that mean something to you, whether they are in Sanskrit like the classic 'Sa Ta Na Ma' (loosely translated to 'I am truth'), or something simple in English, like 'I am strong.' They serve the same purpose: to anchor your attention to and keep you in the present moment. Tether the mantra to your footfalls, so you are using one word per footfall."

Count Your Footfalls
"A great place to begin is simply by counting footfalls. Head out with a number in mind," advises Rudman. "For example, count every step up to eight, then count back down. As thoughts start to creep in, notice them and return to your counting. Use the numbers as a way to anchor your attention so it doesn't wander off into what you're going to eat when you return home, or what you said to your spouse or children before you left, or the things you need to do for work or school. Keep coming back to right now."
Make a List of Everything You See (Yes, Everything)
"Become acutely aware of your surroundings," says Rudman. "You can choose to use sight or sound for this exercise, or take turns with each sense. As you run, begin listing either everything you see or everything you hear as a way to calm what yogis call your 'monkey mind' and enter into the moment you are actually experiencing. For example: tree, stop sign, leaf, sidewalk, gum wrapper-or car noise, the wind, a baby yelling, a horn, my footfalls, my breath. You can even combine the two senses along with the other three, taste, touch, and smell. This would look like: "I am aware of a dog barking, I am aware that my skin is cold, I am aware of the smell of the bakery, I am aware of music far away, I am aware of my heart rate speeding up..."

Focus on Your Breath and Posture 

"Bring more awareness to your breath, as well as your posture while you run," advises Chesapeake Yoga teacher Julie Phillips-Turner. "Start running at a comfortable pace, then start to 'shape' the breath to count inhales and exhales, such as 'inhale one, two, three; exhale one, two, three...'  If [your] mind gets distracted from counting, notice that and bring [your] awareness back to the breath count. Be aware of slumping shoulders. Try to keep the shoulders back and the chest lifted to allow maximum oxygen to enter the body."

Ban the Thought "I'm Doing This Wrong"

"The number one mistake people make when trying to meditate while running, or in general, is to get upset because they aren't able to clear their minds," says Rudman. "The goal is not to clear the mind, but instead to recognize the mind by being present with it and observing it. Notice your thoughts as they pop up, remember them, and dog-ear them for another time. When we choose to not follow our thoughts down whatever rabbit hole they are leading us, and let them keep on their merry way without us, we are meditating."

Think About Your Other Body Parts-Not Just Your Legs
Think about your arms, your forehead, your eyeballs-and forget about your legs. "When you are running, feel the breeze embracing your every body part. Don't just focus on legs. Use your every sense and every muscle to interact with Mother Nature. Such consistent interaction will develop a stronger connection with nature and thus adds onto your healing, and running, ability," says Bhardwaj.

Celebrate and Express Gratitude for Your Run
Think about how lucky you are to be physically able to be running, and how many people cannot. Think about how you would feel if you couldn't run. "Meditation means you should be immersed in the process and the feelings and sensations of running," says Rudman. "You should cultivate a sense of 'I get to run!' instead of distracting yourself with an 'I have to run' state of mind."

To further cultivate gratitude, Attar recommends focusing on the beauty your surroundings. "Once a routine of gratitude becomes part of your natural inclination," Attar says, "you can find a calm and positive spirit in how you go about everything, especially running. When you are grateful for even just the opportunity and ability to be running, it opens up the space within you to become more connected to everything."

" 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:




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.     


bluepoint cat

Winter/Spring Moore's Marines Long Distance Training
Kent Island Running CLUB
Peninsula Pacers Running CLUB
Anne Arundel County STRIDERS
 Week #257, 21 JANUARY 2017


30 Years of MOORE'S MARINES 

"I'd rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star.

I'd rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are." - Milton Berle

ALERT -   Thanks to Leslie Kreiwald for her 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?

I have also heard a lot of interest in going out to Kanab UT for the GRAND CIRCLE TRAILFEST  5 - 7 October.  Three days, three trail runs, three National Parks.  If there is sufficient interest, I will check into a group condo. Right now, we have 3 from the Anne Arundel County STRIDERS, and 2 others.  If interested, let me know....

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:  


Here are nine critical, but often overlooked, steps to effectively evaluating your triathlon season-or more accurately, to evaluating yourself during your triathlon season. These nine questions will help give you additional insight and help you to realize more of your potential going forward.
NOTE: Answer these questions in writing. Be very honest. Get specific in your points.

1. In hindsight, were your season goals clear and attainable?
Did you achieve what you set out to do at the start of the year? Knowing what you know now could you have aimed higher, or were you somewhat unrealistic in your expectations of your time, commitments or the physical skills you needed to develop? Use hindsight as a barometer for thinking ahead to next year and create goals that push you and inspire you to go for it.

2. What were you most proud of this season?
Was it the improvement you saw in your swim, bike and run splits? Or your dedication and ability to balance your other responsibilities around the sport? How you overcame setbacks and still performed at a high level? Think of the big things and the little moments that you look back on with pride and delight in what you accomplished.

3. What would you like to duplicate next year?
Perhaps it's working with the same coach or training plan, continuing to do a variety of races and taking on big challenges that excite you and motivate you to train consistently. Of the things that you really enjoyed, what would you like to be sure you experience again?

4. What frustrated or disappointed you the most this season?
Did you struggle to see consistent improvement in your speed? Fail to summon your determination when things got hard? Were you unable to overcome nagging injuries? What concerned you and took some of your energy away from the positive things?

5. What do you not want to happen again next year?
Were you unprepared for some races and found you performed better in training than in racing? Did you take yourself and the sport too seriously, forgetting to have fun along the way? Look for insights from question four-things that you need to avoid in order to be at your best. Put emphasis and focus on things that you can control or influence.

6. What did you learn by going through these experiences?
We all have good and bad days (and races and seasons) but what you take away from them can make all the difference the next time around. Despite the challenges or painful times, what valuable lessons did you learn? What meaningful lessons can you take forward as you build on your experience as a runner? How can you catch yourself from slipping backwards the next time you hit a rough patch?

7. What decisions did you make that were empowering for you?
Think about the conscious decisions you made about what you committed to or improved: your nutrition, getting support from a coach or community, your approach to training and recovery, how you managed your life around your workouts, the number or frequency of races, etc. What were some of the most important decisions of the year for you, both related to running and other parts of your life where relevant? And therefore, what decisions must you make for next season to experience even more success?

8. What habits seemed to hold you back from achieving your potential?
We all have them. Recurring ways of behaving and thinking which sometimes we realize-even when we know it's not in our best interest-and sometimes we don't. What causes you to skip training sessions? What do you tend to say to yourself during a race or training session, or when the alarm goes off before sunrise? In which ways has your diet been limiting your body's potential? Where have you procrastinated or not been as disciplined as you'd like to be? Be really honest and list the items that you must change in order to achieve your goals.

9. What decisions should you make in order to have your best triathlon year ahead?
Building off your insights from all the previous questions, what will you continue to do, where do you need to get extra help, what will you stop doing? This is a critical step, take your time and identify the key decisions you need to make.
Remember, for maximum impact, take you time and answer all of these in writing.
Give credit where credit is due. You may not like some of the answers you come up with but it may well set you free, strengthen your inner game, and keep your motivation high to stay fit in the offseason and be at your best when the new triathlon season returns.

You'll be glad you did: Your body, mind and results will prove it.

Weekend Warriors' reap significant health benefits with fitness blitz

Weekend Warriors who shun exercise during the working week then embark on a fitness blitz on their days off, gain almost the same benefits as those following daily guidelines, a new study has shown.
Previously experts believed that intensive activity at the weekend was not enough to stave off five days of sedentary inactivity, hunched over a desk.
But a new study suggests that the Weekend Warrior lifestyle actually offers significant long-term health benefits, lowering the risk of early death from cancer and heart disease.
"The weekend warrior activity pattern, characterised by one or two sessions per week of moderate or vigorous physical activity, may be sufficient to reduce risks for all-cause, cardiovascular disease and cancer mortality regardless of adherence to prevailing physical activity guidelines," said lead author Dr Gary O'Donovan, of Loughborough University.
Previously experts though daily exercise was best and that confining activity to one or two days could be damaging CREDIT: ALAMY 
The NHS recommends that adults do at least 150 minutes per week of moderate activity, or at least 75 minutes per week of vigorous activity, or equivalent combinations.

But some small studies have suggested that cramming a week's worth of exercise into just one or two days can increase the risk of injury and put too much pressure on the heart.
The new research followed more than 63,000 British adults between 1994 and 2012 to find out if exercise needed to be done on a daily basis.
During the study period there were 8,802 deaths from all causes, 2,780 deaths from cardiovascular disease and 2,526 from cancer.
But the risk of death fell significantly for all those who exercised, regardless of whether they crammed all their activity into the weekend, or spaced it out through the week.
Many people now carry out intense activity at the weekend 
Compared to inactive individuals, Weekend Warriors had a 30 per cent low risk of death overall, a 40 per cent lower risk of cardiovascular disease and 18 per cent lower risk of dying from cancer.  
Those who spread out their exercise through the week had a 35 per cent lower risk of overall death, 41 per cent reduced risk of cardiovascular disease and 21 per cent lower risk of cancer.

"It is very encouraging news that being physically active on just one or two occasions per week is associated with a lower risk of death, even among people who do some activity but don't quite meet recommended exercise levels," said senior author Associate Professor Emmanuel Stamatakis from the University of Sydney.
"However, for optimal health benefits from physical activity it is always advisable to meet and exceed the physical activity recommendations."

The study found that more men than women were 'Weekend Warriors', a divide of 56 per cent to 44 per cent, while around 55 per cent divided their activity over two days and 45 per cent crammed all exercise into a single day.
The results also showed that even people who did not meet the 150 minute recommendation, but still did some exercise, had a lower risk of death.
"Compared to inactive people, the results reveal that the insufficiently active, weekend warriors and people with regular physical activity patterns had reduced risks of death," added Dr Stamatakis.
"This finding persisted after adjusting for chronic diseases and excluding those who died in the first two years of the study.
"These results mean that 'Weekend Warriors' and other leisure-time physical activity patterns characterised by one or two sessions per week may provide beneficial health outcomes event when they fall short of physical activity guidelines."
The research was published in JAMA Internal Medicine.

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