Routes and Photos

Sun 30 July
Ft Meade, Md

Sat 6 Aug
Truman Pkwy

Sat 26 Aug
Kent Islant

Sat 9 Sept
Great Mills, Md

Sat 16 Sept
District Heights, Md

Sat 16 Sept
North Beach, Md

Sat 16 Sept
Rockbridge Academy, Md

Sat 23 Sept
JMJ Knights of Columbus
Towson, Md

Sat 23 Sept
Lanyard, Md

Sun 24 Sept
SERC, Mayo, Md

Sun 24 Sept
KTS 5k
Kent Island

Sat 30 Sept
Millersville, Md

Sat 30 Sept
Glen Burnie, Md

Sat 7 Oct
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
Centennial lake, Md
The KENT ISLAND RUNNING GROUP now has our own website; check it out

12 AUGUST 2017

Ben Moore logo
Ben trained hundreds of runners to successfully complete their first marathon. Those of us who benefited from Ben's inspiration and guidance want you to join us in a memorial run in his honor, on some of the same routes Ben led us on for 20 years. We want to see Moore's Marines "Graduates" wear their shirts to be eligible for special awards. Proceeds from the race will go to the Anne Arundel County Auxiliary Police who Ben was a part of for many years, Chesapeake Hospice House who provided compassion and support for Ben and his wife, Betty; the and Rude Ranch Animal Rescue. New beneficiaries this year will be the METAvivor organization for Stage 4 Breast Cancer awareness and the Special Warfare Operations Foundation to support retruning Special Forces personnel. 
JOIN US to Honor Ben and support these worthy causes.
Both the 5K and 10K are USTF Certified courses. 

Runners are very goal-oriented. If you're nodding your head with pride, "Yes, I'm very goal-oriented," we're going to burst your bubble. 

Goal setting, or really excessive rigid attachment outcome goals will really hold you back and limit your ability as a runner. We hear it all the time from the athletes i have coached: "Can I do it?" Can I do a marathon under 4:00? Can I really complete an ultra-marathon? Can I become a faster runner this year? Can I get leaner? Can I place in my age group? 

Some ask with a balanced level of emotion. They want to improve. They like to strive. They like to take on challenges. And they're looking for the facts. They want to know if their goal is realistic. These are actually easy questions to answer. There are algorithms that use a person's previous race times and/or recent field-test performances to predict what that athlete should be able to do in an upcoming race with good training. It can easily be determined whether a goal is realistic or not. To be a good goal, it should be challenging to reach, but not impossible to reach. It should be part of setting the stage for productive, enjoyable training.

 Other runners have asked me "Can I do it?" with more emotion, more strain, more attachment. They're not looking for logic. They're looking for assurance. They're not looking to strive, to seek their best. They're looking for some kind of perfection where there is no uncertainty, where there is no possibility of failure. They are very uncomfortable not knowing. They want a guarantee. They want Someone (me, another coach, someone) to guarantee not only that they can accomplish their goal, but that they absolutely will accomplish their goal even though we may be six or more months away from their next peak race. How to answer these kinds of questions is evolving. It used to be good enough to give lots of assurance: You can do it! You can do it! You can do it! Honestly, this didn't work that well. In these cases, these athletes were initially comforted, but they inevitably came back asking again. And again. They want to know for sure: "Can I go under 3:20?" They keep looking for assurance. They are very uncomfortable not knowing whether they will or will not accomplish their goal. And truly, are they being done a service by assuring them that they can reach their goal. Or are we actually lying to them since lots of stuff can happen between now and their race? What coaches can guarantee is that we will set up their training plans and support them in executing their training in ways that, if they do their part, will be productive and enjoyable and will create the best opportunity for consistent improvement. With good training, they can have the best chance of accomplishing their goal. But can we really guarantee that they will improve by 10 minutes in the next six months? Might it be eight minutes? Might it be 13 minutes? Truly, we don't know that exactly. No one truly knows that answer. Isn't the honest answer something like this: "Your goal is appropriate. It is realistic. With good training, you have a good chance of accomplishing it. But there is no guarantee that you will accomplish this goal. You may or may not accomplish this goal." If accomplishing your outcome goal is the only reason you are training. It's literally the only reason you are training. If you can't accomplish this goal, you won't even bother. This is a dangerous, limiting mindset. This mindset makes training no fun. It's only a means to an end. It can easily lead to burnout and it often does. Athletes with this mindset lack perseverance and resilience. As soon as things stop going exactly their way, they give up. I've seen it dozens of times; a runner starts with the Moore's Marines Program, works hard but just misses their 'goal' - then disappear, maybe even stop running completely. Let's consider several questions: 1. If you set a goal of going under 4hrs in a marathon, and you train for nine months, and you do your very best in the race, and you finish in 4:11, was that nine months a waste? All those long runs, intervals, great meals, and everything else you did as part of your training-was it all a waste? Or was there some value to you in those experiences? 2. Could rigid attachment to outcome goals actual limit your ability? Is it possible that you set a goal to go under 4:00 and 4:10 becomes a mental barrier for you rather than a mental carrot to chase? Consider the story of the four-minute mile. For years, no one thought it was possible to run a mile in under four minutes. Scientists, coaches, and athletes all thought it was a physiological impossibility. Then Roger Bannister did it. After that, in short time, with the knowledge that it was possible, several people ran a mile in less than four minutes. The mental barrier was smashed! Maybe you can go much faster than 4:10 and being so stuck on that number limits you? 3. Which of these runners accomplishes more? Both start with the ability to do a marathon in 5:00. The first athlete sets the goal to get under 4:45 the next year. He fails-he goes 4:48. The next year, he sets the goal to go under 4:40. He fails-he goes 4:41. The next year, he sets the goal to go under 4:35. He fails for a third time in three tries-he goes 4:37. The second athlete sets the goal to get under 4:55. He does it with a 4:54. The next year, he sets the goal to get under 4:50. He does it with a 4:49. The next year, he sets the goal to get under 4:45. He does it with a 4:44. In three years, the first athlete failed each year to reach his goal, but ultimately improved his marathon time by 25 minutes. The second athlete, in the same time, accomplished all of his goals, while improving his marathon time by 16 minutes. The first athlete, comfortable with failure, improved much more. The second athlete, uncomfortable with failure, set smaller goals he knew he could accomplish. Can you see the irony here? The athlete who failed to reach his goal three years in a row actually improved quite a bit more. I want you to think about this for yourself. Think about one more thing. Think about an athlete finishing a race throwing her arms up in the air, pumping her fists, hugging her loved ones-she's just totally psyched about what she accomplished. Do you think she would feel that way if she knew all along that she was going to accomplish this goal? No. This is the paradox of the joy of accomplishing a goal. The sweetness of the joy lies in the uncertainty and vulnerability. You can't have the exhilaration without the doubt. So lay it on the line! Train boldly! Race boldly! Be your best! See what happens. Take it all in. Experience it all. The ups and the downs. The success and failures. You'll experience life fully; you'll train better, improve more race faster; you'll connect more deeply with your family and friends; and you'll be an inspiration to many. True courage is not knowing you had it all the way. True courage is acting in the face of not knowing for sure how things are going to go.


"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

PORT  A   POT  Donation

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:



Winter/Spring Moore's Marines Long Distance Training
Kent Island Running CLUB
Peninsula Pacers Running CLUB
Anne Arundel County STRIDERS
 Week #283, 29 July 2017


30 Years of MOORE'S MARINES 

This is the paradox of the joy of
accomplishing a goal. 

The sweetness of the joy lies in the uncertainty and
vulnerability. You can't have the exhilaration without the doubt. 

So lay it on the line! Train boldly! Race boldly! Be your best! See what happens. 
Take it all in.
Experience it all. 
The ups and the downs. The success and failures. 

You'll experience life fully; you'll train better, improve more race faster; you'll connect more deeply with your family and friends; and you'll be an inspiration to many.

True courage is not knowing you had it all the way. 

True courage is acting in the face of not knowing for sure how things are going to go."

We are looking to revive our TRACK SESSIONS this week. If you want to take 30 secs/mile off your pace - Let me know.
ROSARYVILLE TRAIL RUNS this past Sunday was a true "adventure" for all.  The temps rose to 95 degrees with a lot of mugginess in the woods.  The 50kers'  had a brief respite in the afternoon with a quick, heavy downpour cooled everyone off. 
WELL DONE to Debi Smith for finishing 1st in her 50k Age Group 
Debi Smith and Meghan Curley post 50k.
and to
Tom Goodridge for not only being the oldest participant but also placing 1st in his 25k Age Group! (Hopefully, photo to follow next week)
The VOLUNTEERS were, once again, the highlight for the runners.  I am still receiving 'kudos and comments for the superb support. I think we should be able to make $1000 donaiton to SPECIAL OPERATIONS WARFARE FDN (SOWF).  I intend to list each volunteer in the letter accompaning the donation check.  THANK YOU!!
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.
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

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:  

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

Older Athletes Have a Strikingly Young Fitness Age - Do You?
Gretchen Reynolds wrote in the New York Timers that older athletes can be much younger, physically, than they are in real life, according to a new study of participants in the coming Senior Olympics. The study found that the athletes' fitness age is typically 20 years or more younger than their chronological age, providing a clear inspiration to the rest of us to get out and start moving more.
She wrote last year about fitness age, a concept developed by researchers at the Norwegian University of Science and Technology in Trondheim who had taken note of epidemiological data showing that people with above-average cardiovascular fitness generally had longer life spans than people with lower aerobic fitness. So at any given age, fit people were relatively younger than were people who were out of shape.
But the researchers decided that their insight was not useful unless people could easily determine their fitness age. So using a mobile exercise laboratory, they went out and tested the fitness and health of more than 5,000 Norwegian adults and used the resulting data to create a sophisticated algorithm that could rapidly calculate someone's aerobic capacity and relative fitness age based on his or her sex, resting heart rate, waist size and exercise routine.
They then set up a beguilingly simple online calculator that people could use to determine their fitness age.
When she wrote about the calculator last year, Dr. Pamela Peeke took note. An assistant professor of medicine at the University of Maryland and board member of the foundation that runs the National Senior Games - which are informally known as the Senior Olympics - she is also a competitive triathlete.
And biologically, it seems, she is a spring chicken. When she plugged her personal data into the online fitness calculator, it told her that her fitness age is 36.
Chronologically, she is 61.
Delighted, she wondered whether other older athletes would be similarly youthful. And she had a plan for how to find out. Contacting the scientist who had led the development of the fitness age calculator, Ulrik Wisloff, she suggested that together they study a particular group of older people - the participants in this year's Senior Olympic Games.
The Senior Olympics are a biennial competition for athletes over 50 and consist of a variety of sports, from track and field and swimming to pickleball. To compete, athletes must first qualify regionally.
Nearly 10,000 men and women aged from 50 to 100 have qualified for this year's Games, which begin on Friday in and around Minneapolis-St. Paul, in Minnesota.
Senior Olympians are not professional athletes, but most train frequently, Dr. Peeke knew. They tend to be more physically active than other people of the same chronological age.
To see just how their lifestyle affects their biological age, she and Dr. Wisloff asked all of this year's Senior Olympic qualifiers to complete the online calculator. They set up a special, dedicated site for the participants, so that their data could be isolated. (The fitness calculator itself was unchanged.)
Many of the participants complied, producing more than 4,200 responses.
The results were impressive. While the athletes' average chronological age was 68, their average fitness age was 43, a remarkable 25 years less.
"This is a massive difference," Dr. Wisloff says. "I had expected a big difference," he continued, "since these people have trained for years. However, I was surprised that it was this big."
The effect was similar for both male and female athletes, he pointed out. Virtually every athlete, in fact, had a lower fitness age than his or her chronological age.
Dr. Peeke and Dr. Wisloff have not yet determined whether athletes in certain of the sports at the Senior Olympics, particularly endurance events such as distance running and swimming, have a younger fitness age, in general, than athletes participating in less-vigorous sports.
But they plan to parse the data extensively in the coming months to answer that question and to look for other patterns among the Senior Olympians. They expect to publish their findings soon.
Even in advance of that information, though, the takeaway message of the data should be inspiring, said Dr. Peeke, who will be competing in the triathlon event at the Senior Olympics.
"A majority of the athletes at the Senior Games didn't begin serious training until quite late in life, including me," she said. "We may have been athletes in high school or college. But then, for most of us, jobs and families and other commitments got in the way, at least for a while."
Few Senior Olympians returned to or began exercising and training regularly until they were middle-aged or older, she said.
"So you can start any time," she said. "It's never too late."
Take the test yourself and
FIND YOUR FITNESS AGE  -  then let me know what you came up with.  Who's the fittest/youngest of you?


Bwahahaha !!!


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


 Stay Healthy;   


   c: 410-570-0003