Routes and Photos

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

Sun 19 Mar
Anne Arundel STRIDERS
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

Sun 23 Apr
Glen Burnie

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

Study Indicates Higher Injury Rates For Athletes Who Specialize In One Sport

A study conducted by the University of Wisconsin School of Medicine and Public Health and funded by the National Federation of State High School Associations (NFHS) Foundation revealed that high school athletes who specialize in a single sport sustain lower-extremity injuries at significantly higher rates than athletes who do not specialize in one sport.
The study was conducted throughout the 2015-16 school year at 29 high schools in Wisconsin involving more than 1,500 student-athletes equally divided between male and female participants. The schools involved in the study represented a mixture of rural (14), suburban (12) and urban (3) areas, and enrollments were equally diverse with 10 small schools (less than 500 students), 10 medium schools (501-1,000 students) and nine large schools (more than 1,000 students).
Athletes who specialized in one sport were twice as likely to report previously sustaining a lower-extremity injury while participating in sports (46 percent) than athletes who did not specialize (24 percent). In addition, specialized athletes sustained 60 percent more new lower-extremity injuries during the study than athletes who did not specialize. Lower-extremity injuries were defined as any acute, gradual, recurrent or repetitive-use injury to the lower musculoskeletal system.
"While we have long believed that sport specialization by high school athletes leads to an increased risk of overuse injury, this study confirms those beliefs about the potential risks of sport specialization," said Bob Gardner, NFHS executive director. "Coaches, parents and student-athletes need to be aware of the injury risks involved with an overemphasis in a single sport."
Among those who reported previously sustaining a lower-extremity injury, the areas of the body injured most often were the ankle (43 percent) and knee (23 percent). The most common type of previous injuries were ligament sprains (51 percent) and muscle/tendon strains (20 percent).
New injuries during the year-long study occurred most often to the ankle (34 percent), knee (25 percent) and upper leg (13 percent), with the most common injuries being ligament sprains (41 percent), muscle/tendon strains (25 percent) and tendonitis (20 percent).
In addition, specialized athletes were twice as likely to sustain a gradual onset/repetitive-use injury than athletes who did not specialize, and those who specialized were more likely to sustain an injury even when controlling for gender, grade, previous injury status and sport.
Thirty-four (34) percent of the student-athletes involved in the Wisconsin study specialized in one sport, with females (41 percent) more likely to specialize than males (28 percent). Soccer had the highest level of specialization for both males (45 percent) and females (49 percent). After soccer, the rate of specialization for females was highest for softball (45 percent), volleyball (43 percent) and basketball (37 percent). The top specialization sports for males after soccer were basketball (37 percent), tennis (33 percent) and wrestling (29 percent).
The study, which was directed by Timothy McGuine, Ph.D., ATC, of the University of Wisconsin, also documented the effects of concurrent sport participation (participating in an interscholastic sport while simultaneously participating in an out-of-school club sport), which indicated further risk of athletes sustaining lower-extremity injuries.
Almost 50 percent of the student-athletes involved in the survey indicated they participated on a club team outside the school setting, and 15 percent of those individuals did so while simultaneously competing in a different sport within the school. Seventeen (17) percent of the student-athletes indicated that they took part in 60 or more primary sport competitions (school and club) in a single year. Among those student-athletes in this group who sustained new lower-extremity injuries during the year, 27 percent were athletes who specialized in one sport.
Photo courtesy NFHS

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

Study: Only Three Sports Affect Long-Term Health
Swimming, racquet sports and aerobics are the only sport activities that can actually make an impact on long-term health effects, according to new research from Finland's Dr. Pekka Oja.
Published on November 28, 2016 in the British Journal of Sports Medicine, the findings of this study suggest that no significant associations between reductions in all-cause mortality were observed in those participating in cycling, football and running.
The six different types of sports/exercise listed above were analyzed for their association with all-cause and cardiovascular disease mortality risk. A large pool of Scottish and English population participants were tested, male and female.

Background/Aim Evidence for the long-term health effects of specific sport disciplines is scarce. Therefore, we examined the associations of six different types of sport/exercise with all-cause and cardiovascular disease (CVD) mortality risk in a large pooled Scottish and English population-based cohort.
Methods Cox proportional hazards regression was used to investigate the associations between each exposure and all-cause and CVD mortality with adjustment for potential cofounders in 80306 individuals (54% women; mean +/-SD age 52 +/-14 years) 

Results Significant reductions in all-cause mortality were observed for participation in cycling (HR=0.85, 95% CI 0.76 to 0.95), swimming (HR=0.72, 95% CI 0.65 to 0.80), racquet sports (HR=0.53, 95% CI 0.40 to 0.69) and aerobics (HR=0.73, 95% CI 0.63 to 0.85). 
No significant associations were found for participation in football and running. A significant reduction in CVD mortality was observed for participation in swimming (HR=0.59, 95% CI 0.46 to 0.75), racquet sports (HR=0.44, 95% CI 0.24 to 0.83) and aerobics (HR=0.64, 95% CI 0.45 to 0.92), but there were no significant associations for cycling, running and football. Variable dose-response patterns between the exposure and the outcomes were found across the sport disciplines.

These findings demonstrate that participation in specific sports may have significant benefits for public health. Future research should aim to further strengthen the sport-specific epidemiological evidence base and understanding of how to promote greater sports participation.

" 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 #258, 28 JANUARY 2017


30 Years of MOORE'S MARINES 

"The few who do are the envy of the many who only watch."
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:  

5K and 10K RACES?

Marathoners are, in the opinion of many, distance runners of the purest form. The event, itself, along with its more time intensive and aerobically-based training, tends to attract those who enjoy the process as much as (if not occasionally more than) the outcome.
As a result of this passion for greater time on feet, shorter events are often the first to be discarded in marathon preparation. Instead, you should consider 5K and 10K distances as effective tools as you plan your next marathon cycle.

Lead into Your Build-Up
A typical marathon phase consists of a minimum 9-11 week build-up for "crash course" programs and as much as 16-20 weeks for athletes in need of more preparation. However, it is within the 6-12 weeks preceding this marathon build-up period which I highly recommend scheduling four to five shorter 5K and/or 10K races. By leading into your marathon phase with this shorter, higher intensity racing period, you will improve both your physiological and your biomechanical efficiency-as well as your body's ability to consume O2.

Additionally, time on the "bottom end" of distance running events prior to marathon training will make marathon rhythm pacing sessions-and even race day itself-feel much easier after having come into more aerobically-based training with some of the power, VO2 and quicker threshold-based work associated with 5K preparation. 

Use 5K and 10K Races in Lieu of Tempo Efforts
5K and 10K races are outstanding vehicles for the steady tempo-based efforts you already have planned as part of your normal marathon build-up. Does your marathon schedule call for a 5K or 10K "moderate" tempo effort? Rather than gearing up for that tougher effort on your own, try using a local 5K/10K race as an alternative to the normal Saturday morning tempo routine. While spending $20-30 on entry fees for races that are simply being used as a workout may seem unnecessary, perceived effort is always lowered in a race setting, giving you a more effective workout than most you could create by yourself. Additionally, using races as marathon prep tempo efforts gives you the added benefit of having on-hand fluid and even energy for marathon practice.

Closing Fast 
Many marathoners refer to the final 5-10K of a marathon as something they hope to "survive" or simply "make it through." When training athletes for a marathon, it is always important to prepare them to close out strong, rather than simply survive. One of the most effective ways to achieve this late marathon push is to use a 5K or 10K race to cap one or two of your long runs.
Timing is key in this strategy, but essentially the idea is to run 14-18 miles prior to the start of a local 5K or 10K race (this usually requires a very early start) and then execute the shorter race aggressively as you would if it were independent of the longer effort. Both in terms of muscle memory and psychological preparation these "finish fast" long runs are a tried and true secret that professional marathoners have used for decades.

The Surprise Bonus: 5K PR
One of the ancillary benefits for individuals who are preparing for marathons is commonly great improvements over the shorter distances. Time and time again it is folks who are executing marathon preparation who see big jumps in the 5K and 10K events. Aerobic fitness plays a primary role even in the shorter events and, more often than not, it is people training like marathoners who often experience their best performance-even at the shorter events. So be certain during your marathon preparation-even within the final 3-4 weeks-to toss in some shorter races to see what you can do.

Join us! We will get you on a training plan to run a 5K in March, a 10K in April, or a Half Marathon in May! And we'll do it TOGETHER! Click on "Training" on the Kent Island Running Group website for all the details! ALL LEVELS, ALL AGES!!! Starts Saturday!

PORT  A   POT  Donation


 Stay Healthy;   


   c: 410-570-0003