IN THIS ISSUE
FATIGUE - OPTIONAL?
SURVEY OF RUNNERS PET PEEVES
2017 TRAINING SCHEDULE
KIRG TRAINING PLANS
Routes and Photos
JOKE OF THE WEEK
GENERAL INFORMATION
WHAT IS A TAPER
RUNNER'S COMMON MISTAKE
UP COMING EVENTS

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

Sat 21 Oct
MYOSITIS 5K
Centennial lake, Md

Sun 22 Oct
J.P. HOME 5K
Laplata, Md

Sat 28 Oct
QUARTERFIELD ES 5K
B&A Marley Station

Sat 28 Oct
SMILES by the BAY
Bay City, Md

Sun 5 Nov
GET IT TOGETHER
Glen Burnie, Md

Sat 11 Nov
RUN 4 the WELL
Ridgely, Md

Sun 19 Nov
EDGE FDN 5k
Kent Island

Thur 23 Nov
ECHO Turkey Trot
Prince Frederick

Thur 23 Nov
CC YMCA Turkey Trot
Ridgely, Md

Sat 2 Dec
EDGEWATER FITNESS
Edgewater, Md

Sat 2 Dec
KENT ISLAND JINGLE BELL
Kent Island, Md

Sat 2 Dec
DENTON REINDEER RUN
Denton, Md

Sun 3 Dec
YMCA TURKEY TROT 5k/10k
CAMP LETTS, Mayo

Sat 16 Dec
JINGLE BELL RUN
Piney Orchard, Md


 
The KENT ISLAND RUNNING GROUP now has our own website; check it out

FATIGUE - IS IT
OPTIONAL?

RonandBeau
Fatigue-the ultimate performance limiter in endurance sports-is voluntary. Fatigue is not itself an illusion, but it is essentially a choice. Every athlete must make the choice to submit to fatigue at some point, but the most motivated and mentally strong athletes are sometimes able to resist making that choice better than they ever have before, and that's when records are broken.
 
Fatigue in an event such as an marathon hardly feels like a choice, but scientists have proven it is. Among the more powerful proofs is a study conducted by an exercise physiologist named Samuele Marcora. In this study, Marcora asked athletes to hop on stationary bikes and perform a pair of all-out five-second sprints. The first sprint was performed in a fresh and rested state. But the second sprint was performed immediately after the athletes had ridden to complete exhaustion at a high but sub-maximal intensity.
Basically, these athletes were required to pedal at a high, fixed wattage until they were totally wrecked and could not sustain the required output a second longer. They were then immediately required-without forewarning-to perform the second all-out sprint.
Now, if the fatigue that caused these athletes to fail in the second part of the experiment was purely physical and involuntary, then it would have been impossible for them to produce any more wattage in the second sprint than they had been required to sustain during that fixed-intensity ride to exhaustion. Think about it.
If an athlete pedals a bike at a fixed power output of 242 watts (which was in fact the average power output for the subjects in this study) until his body breaks down and is utterly incapable of continuing at that level, then he cannot possibly exceed that power output level even for five seconds immediately afterward. That would be like a car driving at 50 mph until it runs out of gas, stalling, and stopping, then "finding a way" to start again and go 60 or 70 mph for a few seconds without any opportunity to refuel.
Yet the athletes in Marcora's study found a way to put out 731 watts, on average, in the five-second sprint that immediately followed their ride to total exhaustion at 242 watts. Those 731 watts were substantially less than the 1,075 average watts the athlete churned out in the first, fresh-legged five-second sprint, which indicates there was some pure physical fatigue at play. But if the athletes had truly quit part two of the test involuntarily, because their bodies had run up against a hard, physical limit like a car running out of gas, then they could not have reached even 243 watts in their second sprint, let alone 731 watts.
On the basis of these results, Marcora concluded that the athletes in his study had quit the ride to exhaustion simply because they couldn't stand the suffering any longer. What's more, Marcora believes that performance in endurance exercise is always limited by the athlete's tolerance for suffering, not by hard physical limitations. Of course, those purely physical limitations do exist, but we never reach them, because continuing to swim or ride or run becomes too painful first.
 
Think of your true physical limits as an athlete as a wall that lies at the end of a bed of hot coals. Those hot coals represent the purely psychological feeling of suffering that you experience in walking barefoot over them toward the wall of your physical limits in a race such as a marathon. There is not an athlete on earth who has a suffering tolerance so great that he can walk all the way to the wall. Everyone jumps off the coals at some point. But some athletes can stand the pain longer than others, and every athlete can find ways to stand the pain longer than ever before, and thereby reach closer to that wall and achieve a breakthrough performance.
 
On October 14, 1989, Dave Scott and Mark Allen took advantage of their career-long training in refusing to quit, plus the motivation of their great rivalry, as well as the lucky accident of each man's having his best day physically, to walk farther on that bed of coals than ever before and dramatically expose past limits to Ironman performance as illusions.
 
How can you expose your own current limits as illusions in your next race? There is no single trick you can employ. But the first step, for sure, is simply to recognize that your current limits are illusions, because -
 
 fatigue is voluntary.
   
 
DIFFERENT RACES, DIFFERENT CONDITIONS, DIFFERENT EVERYTHING.
 

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

SURVEY OF RUNNER'S
PET PEEVES
YOURS?
There are so many amazing aspects about running to enjoy. However, even the happiest runners have their pet peeves and bad habits. Reebok wanted to find out what exactly irks us the most.
The brand surveyed Americans, ages 16-44, who exercise weekly and run on a daily basis. In the process, they discovered some pretty funny statistics. For example, 46 percent of runners surveyed don't shower before they meet up with friends.
Reebok also compiled a list of top 10 running pet peeves. Among the list, there were two answers that annoyed the majority of runners. Over three-quarters of respondents said they hate when other runners make it difficult to pass. And 71 percent of those asked get aggravated when people run too close to them.
The answers were not all bad though. Only 6 percent said that they prefer to ignore others when running. So at least most runners agree-a nod or a wave is the way to go.
Find out what the rest of the running pet peeves were in the gallery below.
 

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.     

  

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

 

JOKE OF THE WEEK
I PASSED A COUPLE HOLING HANDS WHILE RUNNING.....IT MADE ME HOPEFUL THAT ONE DAY I WILL MEET SOMEONE WHO WILL HATE THEM WITH ME
BWAHahaha !!!

PORT  A   POT  Donation
Winter/Spring Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
 Week #292, 14 OCT 2017
===========================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

   Marathon =  16 miles "this is cool", 22 "tough", 25 "shoot me" , 26 "please shoot me", ...... 26.2 "go ahead shoot me, me the bullet will just bounce off"
   ....submitted by Willie Gumula  
GENERAL INFORMATION
  TRUMAN START TIME WILL BE 7:00AM

==================================== 
CONGRATULATIONS - To SARAH GOODRIDGE BELL on completing IRONMAN MARYLAND - 2.4 Mile SWIM; 112 MILE BIKE; 26.2 MILE RUN - in the sun and wind of Easter Shore.   WELL DONE Sarah!!

--------------------------------------------------------------
THANKS!  To Derek Ammons for his donation to our Port A Pot.
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NOTE:  We are down to 7 months coverage for the TRUMAN PORT A POT -
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We have revived our TRACK SESSIONS JOIN US at AHS Track on Tuesday's at 5:30-ish.  If you want to take 30 secs/mile off your pace - Let me know.
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BACON RIDGE NATURE TRAILS

Michael Klasmeier of Trailwerks passed on that the layout and design for the final phase of construction for Bacon Ridge is being finalized. For phase 3, as we are calling it, we will be extending the trail system to connect to Farm Rd and Bacon Ridge Rd on the north end. We'll be connecting the middle-north and western-north portions of phase 2 to the Farm Rd area and lower beaver dam ridge, respectively. We expect to add approximately 12 more miles of trails to the system, including a loop at the corner of Chesterfield and St Stephen's Church.
 
Please let us know if you would like to hike in and check out the draft trail alignment we are working on. Much of it parallels the 2010 corridor suggested by Dan (with IMBA at the time) with a few major changes. The changes reflect our desire for more sustainable trail with less excavation on some steep slopes that will require less maintenance in the long run.
 
We are hoping to have a new map for submission to MET and SRLT in the coming weeks.


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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
EXACTLY WHAT IS
A TAPER?

-  This past weekends run was a good confidence builder - 75 degrees, but pretty humid.  We have a lot of the group targeting different races over the next two month so not everyone's taper will be the same.  More on that to follow.
 - Well, the time draws near!   
- Now starts one of the MOST IMPORTANT phases of your training.  I rank it right up there with the long run.  It also can be the MOST DIFFICULT - the TAPER.  If you do it right; it will be the cherry on top of the ice cream sundae of your training (why do I always use 'goodie' analogies? :-)  If you do it wrong, you will jeopardize five months of training.   I can hear the little wheels turning in your head - 'how the heck can doing less miles and less intensity be difficult".  Well listen, little grasshopper, and you will know. 
- You are a bunch of classic Type A personalities.  You have spent FIVE MONTHS, and ran about 600 miles, pushing yourself.  It is not being overly dramatic to say each of you have put blood, sweat, and tears, into this training.  Now, this Bowman guy is telling you to "back off"; and it WILL BE HARD FOR YOU.  You are going to get anxious and irritable.  You are going to think you are atrophying before your eyes, and WORSE, putting on weight!   You are going to think the taper phase is TOO LONG.  You are going to fret over every little ache and pain; wondering how serious it is and will it heal before race day. RELAX.  That's the biggest lesson  30+ years of doing this has taught me.
  The PURPOSE of the TAPER is to let your body completely heal from the cumulative effect of the  long runs and hard workouts, and give your body time to turn that training into larger and stronger muscle fibers; to let your body REALLY rehydrate for once, and replenish your glycogen and carbohydrate stores.   The challenge is to keep the "edge" you have built up without doing too much or TOO LITTLE.   Don't change your eating habits during these last few weeks except, possibly, a little smaller portions - don't pig out trying to 'carbo-load'.   This week, keep your training routine the same but back off on the intensity just a little; maybe 5 to 8 beats per minute for you Heart Rate monitor users; and reduce the volume about 50%, if your race is within 2 weeks; 20% if your race is beyond that. 
- Next week we will go into a pre-race routine for workouts.   TRUST YOUR TRAINING.
- If you are looking to do the METRIC Marathon, ARMY 10 MIler, or one of the other 'marathon preparation races' - BE WARNED.  More marathon performances have been ruined by those races than all other obstacles combined.  The urge to 'test' your new strength can be intoxicating.  jogging-women.jpg
-IT is IMPERATIVE you remember what your GOAL is - the marathon.  Run you race wisely and you will be primed for your best performance possible at your marathon - Otherwise, you are setting yourself up for disapointment. Believe me - BEEN THERE< DONE THAT :-) 


The common mistake that puts runners in danger on the road

It's a showdown that plays out every day: Two runners approach each other on the shoulder, one running with traffic and the other against. Who is running in the correct direction?
If there's a sidewalk, the law says that's where they should be. But if the shoulder is the only option, laws in the District, Maryland and Virginia say they must run against traffic. Maryland law, like the others, is clear: "If there is no sidewalk, always walk on the side of the road facing traffic." Although no federal laws mandate which side you should be on, the Centers for Disease Control and Prevention and the U.S. Transportation Department recommend running against traffic.

One study bears this out. Researchers in Finland looked at data from auto accidents from 2006 to 2010, covering about 2,000 miles and 258 pedestrian accidents. The researchers found that pedestrians walking against traffic have on average a 77 percent lower risk of being struck and injured by a car. "If no pavement or pedestrian lane is available," they write, "facing traffic substantially improves pedestrian safety."
The reason is simple - you can't react to something you can't see. Facing traffic, you can react quicker to a wayward - or distracted - driver. Jean Knaack, executive director of the Road Runners Club of America, encourages runners to go against traffic. "Running against traffic allows you to see incoming vehicles and to react to them," she says. "If your back is to incoming traffic, you're far less likely to react if a car is not giving you an adequate right of way."
Dennis Barker is the head coach at Team USA Minnesota, where he has coached 24 national track champions and an Olympian. Seeing oncoming traffic is important, he says, so that the runner and the driver know what the other is doing. When he used to run on rural two-lane roads, he noticed that when cars approached and passed one another, they would move away from the center - and closer to the runner. Running against traffic allows you to notice this adjustment.
"As a driver, I appreciated others who walked or ran facing traffic because it helped me see them better when they adjusted their position as I approached," Barker says. "I, in turn, adjusted my position. We both took responsibility for each other's safety."
Runners should practice "defensive running" in the same vein as defensive driving. Defensive runners always look for oncoming distracted drivers encroaching their space. "Staying aware provides crucial time to avoid a distracted driver who may not be taking a straight line," Barker says. "A runner going with traffic is not aware of what's coming and is at the mercy of the driver."
Making eye contact with the oncoming driver allows you to see what's going on behind the wheel. Unfortunately, you may not like what you see.
The U.S. Transportation Department said that in 2015 there were nearly 3,500 fatalities and 400,000 pedestrian injuries because of distracted driving, primarily from people manipulating handheld devices. "Never assume a driver sees you. Try to make eye contact with drivers as they approach you to make sure you are seen," the agency recommends.

It's easier to be seen if you wear clothing that's a different color from your surroundings. Todd Straka, who publishes the Boulder Running website and is the race director for a popular Boulder 5k race series, says that runners should look more like bikers. "Bikers often have blinking lights, even during the day. I would suggest runners wear something like that so they can be seen from afar," he says.
Some people who run with traffic believe that if they are hit, the impact will not be as severe since they are moving in the same direction as the car. But physics proves this false. Rebecca Metzler, associate professor of physics at Colgate University, is a runner. Her rural community is two-lane roads, so she always runs against traffic. Metzler says that while the impact might not be as great if you get hit running with traffic, "you're probably going to get hurt either way. Your reaction time is far more important, and that smaller force is outweighed by the ability to get out of the way in the first place."
Wade Gordon, a retired Air Force colonel and an orthopedic trauma surgeon with extensive experience in traumatic and high energy injuries, agrees. "The force of being struck by a vehicle is great enough that it will break stuff, whether you're traveling with or against traffic," he says.

It's also not any safer to run in the direction of traffic on neighborhood roads, even though speeds might be slower. Todd Templeman, an emergency physician at Suburban Hospital, says that head injuries are especially common, and can even be fatal, at these low impacts. Templeman says that he runs only on sidewalks or running paths like the Capital Crescent Trail. "I never run on the road. Ever. There are too many safety issues. "

If you do choose the road, however, experts agree that you should never wear headphones because you can't hear the cars. One study examining pedestrian deaths from 2004 to 2011 noted the dangers of headphones. Headphones also cause inattentional blindness, which is the inability to notice unexpected objects even when they might be right in front of you. The cognitive function that you use to listen to music takes away from the more important cognitive function of seeing cars approach.
There are two instances, however, where running against traffic can be unsafe: as you approach the crest of a steep hill and as you round a sharp turn. The runner and the driver may not see each other until it's too late. If this happens, it's best to cross the road far in advance of the hill or the turn and run with traffic until it's safe to cross back over to the left side of the road.
Ben Opipari for WELLNESS

 
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