IN THIS ISSUE
ROSARYVILLE TRAILFEST
THE POWER OF SELF CONTROL
KIRG TRAINING PLANS
Routes and Photos
GENERAL INFORMATION
ANCHOR RUN 5K
HOW FIT ARE YOUR BREATHING MUSCLES
PAIN RELIEVERS AND DISTANCE RUNNERS
JOKE OF THE WEEK
2017 TRAINING SCHEDULE
UP COMING EVENTS

Sun 23 July
ROSARYVILLE MTB and TRAIL RUNS
10K, 10M, 25K, 50K
Upper Marlboro, Md

Sun 30 July
ANCHOR RUN
Ft Meade, Md

Sat 6 Aug
BEN MOORE MEM HM, 10K
Truman Pkwy

Sat 26 Aug
THE EDGE
Kent Islant

Sat 9 Sept
PATRIOT's DAY
Great Mills, Md

Sat 16 Sept
THE SOLE KNOWS
District Heights, Md

Sat 16 Sept
PARKER-SHOEMAKER
North Beach, Md

Sat 16 Sept
PREGNANCY CLINIC
Rockbridge Academy, Md

Sat 23 Sept
JMJ Knights of Columbus
Towson, Md

Sat 23 Sept
VINEYARD 5k
Lanyard, Md

Sun 24 Sept
TRI for the CHESAPEAKE
SERC, Mayo, Md

Sun 24 Sept
KTS 5k
Kent Island

Sat 30 Sept
RIDGEWAY E.S. 5K
Millersville, Md

Sat 30 Sept
GLEN BURNIE IMPROVEMENT ASSOC 5K
Glen Burnie, Md

Sat 7 Oct
HoCo AUTISM 5k
Centennial Lake, Md

Sat 7 Oct
Arundel VFD 5k/10k
Crofton, Md

Sat 14 Oct
St Mary's Ryken 5k
Leonardstown, Md

Sat 21 Oct
MYOSITIS 5K
Centennial lake, Md
 
The KENT ISLAND RUNNING GROUP now has our own website; check it out

ROSARYVILLE TRAILFEST

Rosaryville Trail Runs offer something for everyone - from the seasoned veteran looking to fine-tune their training on a 'fast' course or the road runner looking to venture onto the trails for the first time.  There is a distance for everyone - AND- you can change distances at any time.
NEW this year there will be a MOUNTAIN BIKE Race on Saturday of 25k or 50k (2 or 3 loops).  For those multisport enthusiasts, there will be a DUATHLON option of the 25K MTB on Saturday + 50K Trail Run on Sunday -Or- 50k MTB + 25K Trail Run. 
Bringing family/friends interested in volunteering? 
 
"I went from sedentary academic to 100-mile marathon runner-thanks to the science of self-control"

RonandBeau
After the death of his mother on April 26, 2011, Nathan DeWall decided he needed to do "something".  He read Ultramarathon Man by Dean Karnazes and Eat and Run by Scott Jurek.  Bo Bland send me the article Nathan wrote for Quartz magazine

 He writes that In each book, the authors described running 100 miles without stopping. They even talked about running a race called the Badwater ultramarathon, a 135-mile, nonstop, invitation-only race across Death Valley in July.
Instantly, I knew that this was something I wanted to do. I had never even run a regular marathon. But that didn't matter. Karnazes and Jurek described ultramarathons as life-altering, almost spiritual experiences. I've always been driven and prone to take on wild, seemingly unattainable goals. People who ran ultramarathons seemed like my kind of tribe.
The spark was lit. And as a psychologist, I had already studied the key ingredient I would need to accomplish my new, crazy running goals: self-control. Now I just needed to figure out how to apply that knowledge to my personal life.
The gift of willpower
People with a lot of self-control have the motivation and ability to override their unwanted impulses and desires. You can tell a lot about people's self-control by how they act around marshmallows. Just ask Walter Mischel, who conducted one of psychology's classic studies using nothing more than a bag of marshmallows and some adorable kids enrolled at Stanford's Bing Nursery School. Mischel gave each child a simple task: They could have one marshmallow right away, or they could wait patiently to earn a second marshmallow. Unbeknownst to the kids, the true purpose of the study was to examine their persistence in the face of temptation. They had to delay immediate gratification for a delayed reward.
What happened next shocked Mischel and the rest of the academic world. Kids who delayed gratification in nursery school went on to enjoy happier, healthier, and more successful adult lives. Kids with willpower were more prone to later success, because they built the habit of crowding out temptation to remain laser-focused on their goals.
 Self-control was over twice as important as intelligence in predicting children's academic success. Indeed, self-control seems to be a key factor in determining academic achievement. In a clever 2005 study, psychologists Angela Duckworth and Martin Seligman measured 140 eight-graders' self-control and intelligence. Then Duckworth and Seligman waited patiently until the end of the school year, when they recorded the students' end-of-year grade point averages. The results? Self-control was over twice as important as intelligence in predicting children's academic success.
In their best-selling book Willpower: Rediscovering the Greatest Human Strength, psychologist Roy Baumeister and science journalist John Tierney offer many additional examples of the benefits of self-control. They show how self-control helped musician Eric Clapton to kick his alcohol and drug addiction and comedian Drew Carey learn to flourish at his work. One particularly memorable detail: Mastering the components of self-control helped magician David Blaine complete his feats of physical endurance, including holding his breath underwater for over 17 minutes.
If Blaine could hold his breath underwater for 17 minutes, could I train my body and mind to run 100 miles? It seemed possible. And so I set about fortifying my sense of self-control, based on the following factors:
  • Standards are the reference points you use to determine whether a given action is appropriate or desirable-whether you should order a third drink, for example, or wake up at 5 am every day. Our standards originate from our cultural surroundings, what people teach us, and our personal beliefs.
  • Monitoring is the second part of self-control. If you want to control your thoughts, feelings, and behaviors, you have to keep track of them.
  • Strength refers to how much energy you have to control your impulses. Your strength waxes and wanes as the day goes on, usually peaking in the morning and plunging at night. You can also build up strength through practicing self-control.
Putting self-control into practice
Reading about running 100 miles is one thing. Doing it is another. I quickly learned how little I knew about the sport. To prevent injury, I hired an online running coach. My coach and I developed standards for training, methods to monitor my running, and discussed how to maintain and build my physical and mental strength.
  • Standards: I ran six days a week, building my mileage slowly until I was running between 60 and 85 miles per week. Although I started by running one or two miles per day, less than a year later I could run 20 miles on a Saturday and another 20 miles the following day.
  • Monitoring: I recorded every workout online, which helped me monitor my progress over time. I recommend Strava. It's where I log my workouts. I noticed that I was spending the same amount of time running as I had been spending watching television. It helped me realize that I had always had the time to run; I'd just been doing something else with it.
  • Strength: To maintain my physical strength, I experimented with sports foods and drinks that I would consume while I ran. I currently use SWORD for all of my running. It's liquid gold. I built my mental strength by running even when I didn't want to-when I was sore, stressed, or sleepy.
It took a year of training before I arrived at the starting line of my first 100-mile race, the Hallucination 100 miler in Hell, Michigan. (Yes, I traveled to Hell to run 100 miles.) (Note- this is the same 100 that our own Ron Hooker did for HIS first)

At the starting line, I knew I needed to incorporate the three ingredients of self-control if I had any chance at finishing. The race had a 30-hour time limit. To complete it successfully, I had to maintain at least an 18:00 minute/mile (11:11 minute/km) pace. How hard could that be?
I had to monitor how many miles I ran, along with the number of calories I consumed each hour. That also seemed easy. And I needed to draw on the physical and mental strength I had cultivated during my training to run even when I didn't want to.
But I quickly realized that it would take every shred of my self-control to run 100 miles. By the time I had run 30, my leg muscles were burning. By the time I had run 60, I was sleep-deprived and stumbling. By the time I hit mile 83, I knew that I had no chance of finishing.
I thought I had done everything right. I'd prepared well; I ate every 20 minutes; I rehydrated consistently; and I was in good physical shape. Still, my mind was failing me. I needed a boost of strength from self-control.
When I saw Alice at mile 83, I felt like-and resembled-a ghost.
"I need help," I said. "Can you help me?
"What do you need? I'll do anything."
"Will you do the last part with me?" I asked, knowing that Alice had never done more than a 5-K race.
"Of course I will," she said.

 Acts of extreme self-control are made possible by close relationships. We covered the last 17 miles together, with her encouraging me every step of the way. When I whined, she told me to eat. When I said I needed to sit down, she told me to keep moving. When I crossed the finish line, after 26 hours and 42 minutes of running, she gave me a hug, a kiss, and told me she loved me.

There are two points to this story. First, Alice is an incredible partner. But the second, broader point is that acts of extreme self-control are made possible by close relationships. As Malcolm Gladwell astutely points out in Outliers, achieving eminence in a given field is about more than just 10,000 hours of deliberate practice. Bill Gates spent thousands of hours learning how to program computers-but he only had that opportunity because he had the good fortune of having parents who supported his education. Mozart spent most of his youth performing and composing, which was made possible by his father Leopold, who sacrificed his own goals to ensure that young Wolfgang had what he needed to succeed.
To even make it to the starting line of my first 100-mile race, I needed to have a partner who supported me. And I certainly needed Alice to finish it. Self-control and close relationships are the two components necessary for success.

The spillover effect
Since that first ultramarathon, I've run a slew of long races, including the Last Annual Vol State 500km (314-mile) race and the 147-mile Marathon des Sables stage race in the Sahara Desert. I've helped friends finish races and break world records for running across the United States. And after five years of running, I achieved my big goal: I was invited to toe the starting line at this year's Badwater 135ultramarathon on July 10.

 Once you build self-control through a chosen activity, you do a better job exerting self-control in other situations. But the bigger payoff of running ultramarathons has been at the office and at home. By strengthening my body and mind, I've been able to accomplish more at work and become a better husband and father. Succeeding at relationships and at work also requires self-control. Self-control can help you override undesirable urges, like snapping at your partner or putting off a big project. And the good news is that strengthening self-control in one area of your life can improve other components of life. It's the gift of self-control spillover.

Once you build self-control through a chosen activity-whether it's running, quitting smoking, getting on a budget, or finally buckling down and writing your book-you do a better job exerting self-control in other situations. Consider a simple experiment by psychologist Tom Denson and his colleagues. They conducted a study in which half of all participants practiced self-control over two weeks by using their non-dominant hand for everyday tasks (for example, cooking and carrying their books). The rest of the participants were in the control group, assigned to perform undemanding tasks.

Next the researchers insulted all the participants by giving them negative feedback on a public speech, and waited to see if they would react aggressively. It takes self-control to override aggressive impulses, whether it's toward a colleague who rubs you the wrong way or a family member who's criticizing the way you wash the dishes. The study found that the people who had practiced self-control with their non-dominant hands-an activity that had no bearing on the situation at hand-were better able to keep their tempers in check. The bottom line: Practice self-control in one area of your life, and you can apply it in other parts, too.
Successful entrepreneurs and businesspeople have long testified to the benefits of self-control. "Grit is every entrepreneur's trump card," said LinkedIn founder Reid Hoffman on his podcast Masters of Scale. In his comprehensive biography of Elon Musk, Ashlee Vance shows readers how Musk's genius consists of setting incredibly high standards, monitoring progress closely, and working around the clock to build his physical and mental strength. The result? Companies that are deftly disrupting and redefining the automotive and space industries.
As I reflect on that Tuesday in April, 2011, I feel a mixture of sadness and gratitude. What started as a way to cope with grief became an opportunity for growth. I'm reminded of the book Option B: Facing Adversity, Building Resilience, and Finding Joy, by Facebook chief operating officer Sheryl Sandberg and psychologist Adam Grant, which focuses on life after loss. After the unexpected death of Sandberg's husband, a friend told her, "Option A is not available. So let's just kick the shit out of Option B." I'm living my own Option B now. And running 100 miles helps me kick the shit out of it.

 
 

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

Kent Island Running Group is planning a new race! Mark your calendar for the inaugural Solstice Stomp 5K through Cascia Vineyards, planned for June 24 at 6:30pm. This unique evening race will wind through the lush vineyard, and the amazing after party features free wine tastings and live music in a picturesque waterfront setting. To register, go to https://www.kirg.org/solsticestomp/

 
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 #281, 15 July 2017
===========================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

Perhaps the genius of ultrarunning is its supreme lack of utility. It makes no sense in a world of space ships and supercomputers to run vast distances on foot. There is no money in it and no fame, frequently not even the approval of peers. But as poets, apostles and philosophers have insisted from the dawn of time, there is more to life than logic and common sense. The ultra runners know this instinctively. And they know something else that is lost on the sedentary. They understand, perhaps better than anyone, that
the doors to the spirit will swing open with physical effort. In running such long and taxing distances they answer a call from the deepest realms of their being -- a call that asks who they are ..."
- David Blaikie
GENERAL INFORMATION
  TRUMAN START TIME WILL BE 7:00AM 
 
We are looking to revive our TRACK SESSIONS this week. If you want to take 30 secs/mile off your pace - Let me know.
-----------------------------------------------------
THANKS!!  To Derek Ammons for his port a pot donation.
 
WE now have 5 months of Port A Pot coverage left. (see below).
 
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 
Thinking about a fast marathon is easy;

 running a fast marathon is another story. (In this case, "fast" is totally relative; it just means faster than you have run before). Before you dream up your next finishing time, take a moment to reflect back on your most recent race. Whether it was a full marathon or a half, you'll still have had a bad patch, and that's exactly what you need to put into your head. Remember that time in the race when the world went dark, when your legs wanted to stop, when your arms got tired and when your brain threatened to call it a day. It's from that place that you need to plan your next race, because that moment will come again and it will be even harder to handle the faster you go.
 
---------------------------------------------------- 
Looking for a Destination Adventure Run a little closer to home? Our group is growing with Leslie Kriewald making the jump in.   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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Additional trails available at BACON RIDGE!
Approximately 6 additional miles have been flagged. There is a path that extends from
 the north of the new section closest to Rt 97, continuing north close to Rt97, across
 the marsh and up the other side to the Crownsville Cemetery meado

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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
ANCHOR RUN 5K
Presented by the Anne Arundel Striders Inc. in partnership with the
Fort Meade Chief Petty Officer Association
5k Run/Walk
One-Mile Children's Fun Run
Sunday, July 30th, 2017
0730 - 5K
0830 - One-Mile Fun Run
8741 Piney Orchard Parkway
Odenton, Maryland

In the final miles of a long or hard run, your muscles become very tired. Which muscles? Why, your leg muscles, of course. But your hamstrings, quadriceps and calves are not the only muscles that become fatigued during a hard run, nor are they necessarily the first muscles to bonk. Your respiratory muscles may also become tired. And to the degree that these muscles fatigue first, it is their fatigue-not that of your legs-that limits your performance. In fact, as your respiratory muscles begin to fatigue, your nervous system will redirect oxygen from the muscles of your limbs to those of your diaphragm to keep them going. Thus, during running your legs may fatigue because your respiratory muscles have begun to fatigue first-and to prevent these muscles from fatiguing to a dangerous extent.
Every runner is aware that he or she breathes hard when running hard. But few pause to consider that hard breathing requires intense work by the respiratory muscles, which are just as susceptible to fatigue as other muscles. There is scientific evidence that respiratory muscle fatigue is a limiting factor in endurance sports performance. What's interesting is that these muscles may be trained independently of the rest of the body. You're almost doing it right now, as you sit still and breathe.
Naturally, everyday breathing is too easy to have a conditioning effect on your respiratory muscles, but when you inhale and/or exhale against resistance with a respiratory muscle training device, these muscles may be taxed even more than they are when you swim, bike and run. As a result, they become stronger and more fatigue-resistant and therefore less limiting in your running performance.
Some studies of respiratory muscle training have shown no performance benefit, but others have shown benefits in running, as well as in swimming and cycling. Among the better studies showing a performance benefit resulting from respiratory muscle training was one conducted by exercise scientists from the University of Arizona. Twenty cyclists with an average VO2max of 56.0 ml/kg/min participated in the experiment. Half of them, representing an experimental group, performed 20, 45-minute respiratory muscle training sessions in addition to their regular bike training. Four others, representing a placebo group, performed 20, five-minute "sham" respiratory muscle training sessions in addition to their regular bike training. The remaining six riders, representing a control group, just did their regular bike training.
After completing the 20 sessions, members of the experimental group exhibited a 12-percent increase in their respiratory muscle endurance capacity. More importantly, their performance in a bicycle time trial designed to last approximately 40 minutes improved by 4.7 percent, with nine of the 10 subjects in this group showing some improvement. There were no improvements in either respiratory muscle endurance or time trial performance in the placebo group or the control group.
Experiments such as this one usually involve fancy and expensive respiratory muscle training devices normally used to treat chronic obstructive pulmonary disease. But there are some relatively inexpensive devices like the PowerLung, which has been around since 1999
The PowerLung Trainer has adjustable twist knobs that varies the amount of resistance the device imposes against inspiration (breathing in). The other knob varies the amount of resistance your expiratory (exhaling) efforts meet.
 Several good studies have shown it enhances endurance performance when done properly. So if you've been a runner for some time and are already training as hard as you're ever going to train, you might want to try respiratory muscle training - just be prepared for the strange looks when you sport a snorkel on your run :-)

REMEMBER - You are an experiment of one :-)"

 
Pain reliever linked to kidney injury in endurance runners

People who take the painkiller ibuprofen while running very long distances double their risk of acute kidney injury, according to a study by researchers at the Stanford University School of Medicine and several other institutions.
As many as 75 percent of ultramarathoners use the nonsteroidal anti-inflammatory drug, or NSAID, in this fashion, according to Grant Lipman, MD, clinical associate professor of emergency medicine at Stanford and director of Stanford Wilderness Medicine. And while most cases of acute kidney injury appear to resolve spontaneously, the condition has the potential to progress to renal failure, he said.
Lipman is lead author of the study, which was published online July 5 in Emergency Medical Journal. Brian Krabak, MD, a sports and rehabilitation medicine specialist at the University of Washington-Seattle, is the senior author.

"Running these races tends to hurt," (**No sh-t!!) said Lipman, who has served as the medical director of RacingThePlanet ultramarathon events, which are held in various parts of the world, including China, Antarctica and Chile. Lipman said he has seen firsthand how common it is for runners to take ibuprofen both before, during and after these races to relieve pain and reduce joint swelling.
Decreasing blood flow to kidneys
"In medical school, we were all taught to be careful of ibuprofen because it decreases blood flow to the kidneys," he said. However, almost all previous studies looking at the effect of the drug on the kidneys in running events have shown no negative effects, he said.
Basically, for every five runners who took ibuprofen, there was one additional case of acute kidney injury.
Lipman and his colleagues conducted the first randomized, placebo-controlled, double-blinded study to test the use of ibuprofen in ultramarathoners. They hypothesized that ibuprofen would not result in an increased rate of acute kidney injury compared to placebo.
The 89 participants who completed the trial were randomized to take either ibuprofen or a placebo during a 50-mile section of one of four different seven-day, 155-mile ultramarathons. They were required to refrain from taking ibuprofen at least 12 hours prior to the 50-mile section of the race. They ran in ultramarathons either in China, Chile, Ecuador or Sri Lanka. They ran through wilderness terrain with few roads and varying topography, and they carried all their personal items for the duration of the race, including all their gear, food and clothing.
"The morning of this 50-mile section of the race, the participants came to the medical tent," Lipman said. "We weighed them and gave them a baggie and said to take these pills every four hours. They were given either 400 milligrams of ibuprofen or sugar pills. Nobody knew which. And instructed to take one every four hours. And they ran off."
Twelve- to 36-hours later, depending on the speed of the runners, the participants were met by the researchers at the medical tent. There, they were weighed and their electrolyte levels and renal functioning were measured.

Rates of kidney injury
Forty-seven percent of the participants took ibuprofen, and 53 percent took the placebo. Results showed that about 39 of the 89 participants had acute kidney injury at the end of the 50-mile section of the race. There was an 18 percent higher rate of kidney injury among those who took the drug compared to those who didn't, the study found.
Lipman called this an impressive difference.
"Basically, for every five runners who took ibuprofen, there was one additional case of acute kidney injury. That's a pretty high rate," he said.
Ultramarathon races have increased in popularity in recent years. The number of races worldwide reached 1,357 in 2015, with over 70,000 runners finishing these races every year, the study said.
"With ultramarathon running increasing in popularity, it is important to study how commonly used medications may affect physiology and performance in this population," said Brandee Waite, MD, associate professor of sports medicine at UC-Davis, who was not connected with the study. "This information can help runners make an informed choice about whether or not to use an NSAID for pain management during an ultramarathon and is a step toward helping physicians establish evidence-based recommendations for their ultra-running patients."
This study should cause endurance athletes and distance runners pause before taking ibuprofen while competing, but does not infer that the average athlete would necessarily face similar effects from taking the drug, Lipman said.
"I would generalize to say, yes, caution should be warranted taking ibuprofen during long distance runs or other endurance sports events," he said. "But I would not push that caution to the general lay population. This study's conclusions are for endurance athletes."
Risks for distance runners
Acute kidney injury is common in these athletes due to the high rates of dehydration that cause reduced blood flow and rhabdomyolsis - a breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood, which is harmful to the kidney and often causes kidney damage, Lipman said. In fact, acute kidney injury has been recorded in 34 to 85 percent of all ultramarathoners, the study said.
This study shows that adding ibuprofen into this mix further increases the danger of kidney damage, Lipman said.
If something hurts, these athletes might want to consider taking acetaminophen instead.
"Studies show that for most people, this acute kidney injury is usually resolved within a day or two after the race," he said. "However, numbers of runners have ended up being hospitalized from renal failure."
Two years ago, an athlete participating in the Boulder Ironman triathlon died three days later due to kidney failure caused by dehydration and rhabdomyolysis associated with excessive exercise. He was 40 years old.
"We hypothesized that we were going to say ibuprofen is safe," said Lipman, an endurance runner himself who regularly used the pain reliever during races. "We thought we'd be able to say 'Go forth and run and have no pain.'
"I felt surprised and a little shocked that it really is as bad for you as we found," said Lipman, who has now switched to using acetaminophen, such as Tylenol, for pain relief and taking ice baths after racing. "I feel it's ironic to preach moderation in extreme sports, but moderation is probably a safe approach. If something hurts, these athletes might want to consider taking acetaminophen instead."
Other Stanford co-authors were wilderness medicine fellows Kate Shea, MD, clinical instructor of emergency medicine and Mark Christensen, DO, clinical instructor of emergency medicine; and Rebecca Higbee, MD, Stanford-Kaiser emergency medicine resident.
Researchers at the University of Colorado, Harvard University and Washington University in St. Louis, also contributed to the study.
The study was funded by a research grant from RacingThePlanet; diagnostic equipment was donated by Abbott, which was returned at the end of the study.


 
JOKE OF THE WEEK
 
Two blond men find three grenades, and they decide to take them to a police station.
One asked: "What if one explodes before we get there?"
The other says: "We'll lie and say we only found two." 
Bwahahaha !!!

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.     

  

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 Stay Healthy;   

Ron

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