IN THIS ISSUE
IT'S GOOD TO EXPERIMENT ONCE IN A WHILE
MID RUN BATHROOM BREAKS AND.....YOUR STOMACH
KIRG TRAINING PLANS
Routes and Photos
2017 TRAINING SCHEDULE
UP COMING EVENTS

Sat 22 Apr
HOPE FOR HOSPICE
La Plata

Sat 22 Apr
CAPE FUN RUN
Cape St Claire

Sun 23 Apr
VET DOGS
Kent Island

Sun 23 Apr
WOODSIDE E.S 5K
Glen Burnie

Sat 29 Apr
PADDLE BOARD RACE
Sandy Hook

Sun 30 Apr
SPCA 5k
Quiet Waters Park

Sat 20 May
METAvivor Adventure Race
Kayak-Bike-Run
Hillsmere Community Beach

Sat 20 May
STRIDES for SKIN CANCER
Kent Island H.S.

Sat 27 May
CPO CHRIS PIKE HALF MARATHON
Piney Orchard

Sat 10 Jun
MUTT STRUT
Rock Hall, Md

Sat 10 Jun
BETHANY RUN
Quiet Waters

Sun 18 Jun
TRUXTON KID'S TRI
Truxton Park

Sun 23 July
ROSARYVILLE TRAIL RUNS
10K, 10M, 25K, 50K
Upper Marlboro, Md
 
The KENT ISLAND RUNNING GROUP now has our own website; check it out

IT'S GOOD TO
EXPERIMENT 
ONCE IN A WHILE

RonandBeau
 
We all have our favorite things to eat, drink, and wear, listen to, and do, while we are running. Sometimes we get lucky and discover something that works really well for us straight off the bat. Other times, we try countless variations until we find something we are happy with.
When you consider we are all constantly changing as runners, it makes sense that what suits us best at any given time might also change. What is just right for you when you first start out, may not be best for you when you are running your first 10k, or half marathon, or beyond.
Just because you don not like doing something today does not mean you should not try it again something town the road, or trail. Maybe you can not live without your music while you run. Now, but there may be at time when you prefer to run without music. Perhaps; you like those hydration belts with the little bottles on them. That does not mean you should never give a hand held bottle a whirl at some stage. Even a hydrations pack for longer runs can be attractive. If it does not work for you now, do not rule it out forever. Just wait a while.
It is a bit like ordering your favorite meal at your favorite restaurant - Every - Single - Time. On the upside, you will never get a dud meal. On the downside, you will never discover anything new; and possibly better.
We know experimenting with some things can be costly. If you try a new pair of shoes and don't like them, you have just done yourself out of a fair chunk of money. It is not like you can road test them on a 50 mile run and take them back if you are not happy with them. What if you try them and like them MORE than your current shoes?
No one can tell you what you should or should not try. Just that you should try new things. Try old things again. Some will work. Some, not so much. But hey, that's what running is all about. In fact, that's life! As the author Ray Bradbury once said "Life is trying things to see if they work." So never stop trying things - any things.
.
  
 
"Only those who test the distance will know how far they can go."   

MID-RUN BATHROOM BREAKS AND
YOUR STOMACH

It's happened to almost every one of us-you get a mile or more away from home, and you need to find a bathroom. Immediately. Your problems could be caused by what you're eating the day before, or the morning of, your run.
 Many long distance runners have run into this frustration. "Stomach issues" including intolerance issues, runners' trots, and nausea can strike even the most seasoned runner.

This is because, during long runs and races at hard effort, your system prioritizes blood flow toward your muscles and shunts blood away from your GI tract. Because the blood flow to your digestive tract is reduced, it can be difficult to handle fluids and fuel during hard and long efforts.


But you needn't hang up your running shoes just yet. Consider some of the reasons distress can occur and ways to "train" your gut to avoid the porta-potty on race day.

1. Do some detective work.
GI distress can hit at different times during a run and for different reasons, so take note of when it happens to you. If runners' trots are occurring only in the later part of the run, or immediately after you take a gel or energy bar, then the distress may be related to the building concentration of the fuel in your stomach. The stomach effectively digests fuel when it's diluted (i.e. why it's often easier to tolerate a sports drink compared to an entire gel), and because of the high concentration of carbohydrate in the gels/blocks/beans/whatever, you must follow the high-octane fuel with water. Otherwise, you may fall victim to dumping-the fuel goes right through you, forcing you to sprint to the nearest porta-potty.

2. Still looking for the culprit?
If runners' trots derail your run every three miles, beginning at mile three, you may be reacting to something you ate in the past 24 to 48 hours. If this is the case, consider if there may be something in your diet that you eat frequently but might not be tolerating. It's different for every runner, but some common culprits include caffeine, alcohol (the night before), fiber, high fructose corn syrup, dairy, and so on. Start a food journal and see if there is something that you frequently eat that might be causing distress. And take a look at the ingredient panels of your favorite foods to see if there might be a certain ingredient that is widespread in your diet. If so, try taking out the potential culprit for a few days prior to the long run and see if the distress resolves.

3. What does your prerun meal look like?
Another culprit of GI distress might be what you consumed the morning before or night before the run. Take a moment to look back at the occasions when you've found yourself making a pit stop: What did you eat the night before, and what time was the meal consumed? Aim for your big prerace (or pre-long-run) meal at lunch the day before. In addition to completing your carbo-load at the prerace pasta dinner (and there's no need to skip this meal), try to consume your "main meal" earlier to ensure plenty of time to enjoy the meal (without prerace jitters) and time to digest. At dinner the night before, opt for something small in volume, rich in carbohydrates, yet bland (i.e. non-greasy, non-spicy, no roughage!).

4. Try small amounts of fuel at a time.
You may find you tolerate small amounts of fuel, such as one chew every so often, rather than one gel every few miles. Try to take in small amounts of fuel yet while still meeting your carb needs by fueling early and often. And if you consistently fuel early (and often) during training, your gut will become accustomed to this "load" and timing of fuel and won't need to be overwhelmed by a huge amount of high-octane fuel at once.

5. Expand your palate.
Have you noticed it the GI distress occurs with one brand/type of fuel but not with others? Many runners find that their GI distress goes away when they switch fuel sources. There are many gels, beans, chews, blocks, bars, and drinks on the market. I suggest trying out different forms and sources, keeping in mind that the first one you try out should be the brand / type offered on race day so that there are no GI surprises!


 
PORT  A   POT  Donation
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! www.kirg.org. ALL LEVELS, ALL AGES!!! Starts Saturday!

 
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

 

Winter/Spring Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
 Week #269, 15 April 2017
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"I've never known a man worth his salt who, in the long run, deep down in his heart, did not appreciate the grind, the discipline firmly believe that any man's finest hour and his greatest fulfillment to all he holds dear; is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious."  Vince Lombardi
TRUMAN START TIME WILL BE 7:00AM 
 
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
THANKS to Derek Ammons for his donation to the Port A Pot.

WE now have 4 months of Port A Pot coverage left. (see below).
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Long time Moore's Marine, Marcy Riciarrdi, is looking for someone who might have an interest in doing a bike trip she and her dad.  It is the mountain to sea bike route in North Carolina. Check it out at : NC Coast to Coast Bike 
If you think you might be interested, let me know and I will put you in touch with Marcy for details.
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Looking for a Destination Adventure Run a little closer to home?  Here is one for you.


A 25k "adventure". They ask for a 7 hour cut-off and that is not being generous.  You will be walking/climbing enough to have plenty of time to enjoy the scenery -and- the flora/fauna 6 ft in front of you.  It has a 200 runner limit and DOES close out.  We have four or us going now so Let me know if you are interested.
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The Chesterfield bridge
The Chesterfield bridge is completed AND open for vehicles.  Unfortunately, the Port A Pot is no longer there.
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TIME TO TALK - HYDRATION

1. Hydrate Properly Ahead of Time
 
Adequate hydration is the key not only to enhancing your performance during your run, but it will also help make your workout more enjoyable. Symptoms of dehydration can include everything from feeling slow and sluggish to experiencing cramping and being light headed. One of the best ways to prevent dehydration is to drink plenty of fluids before your run. By maintaining adequate hydration status throughout your day, you will decrease your chances of becoming dehydrated during your run. A good rule of thumb for hydrating is to consume half of your body weight in fluid ounces. For example, if you weight 150 pounds, you should try to drink at least 75 ounces of water per day. More specifically, in the two hours just before your run, consume 16 ounces of water. reusable-water-bottle.jpg
 
2. Avoid Running During the Hottest Part of the Day
 
Yet another way to prevent dehydration during running is to avoid running during the hottest part of the day. Running during midday or in humid conditions causes excessive sweating, which leads to dehydration and electrolyte loss. Electrolytes are re-absorbed during low to moderate intensity workouts. However, during high intensity or long duration workouts, especially in the heat, the sweat rate is higher than the re-absorption of electrolytes which leads to dehydration.
3. Consume Foods That Promote Hydration
The American College of Sports Medicine (ACSM) recommends that individuals eat foods that promote hydration in the 24 hours ahead of the workout. These include fruit, vegetables and carbohydrates. Additionally, ACSM suggests restricting diuretics such as caffeine and alcohol.
 
4. Rehydrate During Your Run
 
Rehydrating during your workout will depend on factors such as the length and intensity of your run as
well as your fitness level and the weather conditions. For most workouts lasting less than one hour, drink water every 15 minutes. If your run is going to last longer than one hour or the weather conditions are particularly warm or humid, you will need to rehydrate with a combination of water, carbohydrates and electrolytes. Gatorade is what you have been getting on your Truman runs. However, we will change as we find what is being used at the upcoming marathons. Although electrolyte/carbohydrate solutions are beneficial for higher intensity, longer duration workouts, they can also be a source of excess calories if the workout is of light to moderate intensity and lasts less than one hour. Finally, avoid rehydrating during and after your run with carbonated beverages as they make you feel full and you are less likely to drink as much as you may need to after a workout
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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....
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Additional trails available at BACON RIDGE!

Here is the latest on the Bacon Ridge trail network: We are working feverishly to get phase 3 flagged for Bacon Ridge. You'll see some new pin flags in the woods. Feel free to follow them but please don't move them! We hope to submit a final (!) proposal to utilize all of the remaining Bacon Ridge land. We are hoping to add another 6-10 miles of trail in this last phase. We also have received some preliminary news that there *MAY* be permanent access to Bacon Ridge via Farm Rd (Crownsville Hospital side) which would help us build the additional miles AND solve our constant parking issue. Bacon Ridge has a ton of momentum right now and we ask that you keep using the trails responsibly, be nice to your fellow trail users and prepare to get back in the dirt by the end of summer. As always, we'll keep you informed about what's going on.  Thanks.  
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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.
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      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

 

2017 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.     

  

OUR SPONSORS
 
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 Stay Healthy;   

Ron

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