Routes and Photos

Sun 19 Nov
Kent Island

Thur 23 Nov
ECHO Turkey Trot
Prince Frederick

Thur 23 Nov
CC YMCA Turkey Trot
Ridgely, Md

Sat 2 Dec
Edgewater, Md

Sat 2 Dec
Kent Island, Md

Sat 2 Dec
Denton, Md

Sun 3 Dec

Sat 16 Dec
Piney Orchard, Md

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


Mike Ricci recently responded to a question about how much a difference raw physical talent makes in performance.
     Over the course of history we've seen examples of this type of ability, whether it be a six year old picking up a foreign language, or a fifteen year old playing a musical instrument like someone with 25 years worth of experience. Talent is talent. Let's take a closer at the guy, with the used bike and as you call it 'the big engine'.

In order to be good at anything you have to have talent, plain and simple. In triathlon, football, tennis, baseball etc. We've all heard the stories of the big fat kid who went on to play college football and then the NFL, but hates football. He's talented enough to be 'good', but not passionate enough to be great. And there's the difference. The best athlete isn't always going to be the most talented but one who works the hardest. 

Triathlon is a blue collar sport. And by saying that, I mean it's about who does the most hard work. If you haven't done intervals on the track until your abs cramp, or haven't swum so hard and so long until you can't lift yourself out of the pool, I can promise you, that you can work harder. There is a certain level you have to get to in order to be good, but it's a completely different level to be great. A high VO2 Max is a wonderful thing, but it's only part of the equation.
As an example of how much VO2 matters, we'll use Frank Shorter and Bill Rodgers. Frank Shorter was a friend of Steve Prefontaine, and Frank won the Gold medal in the marathon in the 1972 Olympics in Berlin, along with Silver in the 1976 Olympics, in Montreal. Rodgers won the Boston and NYC Marathons four times between 1975 and 1980. If you've ever seen them run side-by-side, you have this tall lanky guy who kind of lumbers along and another shorter guy who runs as efficiently as a deer in the woods. One guy has a VO2 of almost 80 (78.5), and the other guy has a VO2 in the low 70s (71.0). And their marathon PR's are almost identical with Shorter running 2:10:30 and Rodgers with a 2:09:27.

You might ask yourself, how could that be? Well, Rodgers was once a two pack a day motorcycle riding 20-something year old. He jumps into the Boston Marathon and within a few years, wins the race. He even stopped to tie his shoe along the way. His time was 2:09:55. He has the engine for sure!
Shorter, with the lower VO2 and more efficient running style is just as fast. Is it that he used to run at 8,000 feet 3 times a day in his build up for the Berlin Olympics in 1972...or was it his will and talent? The answer is all of it.

Could Rodgers have been even better if he trained at 8,000 feet and was able to smooth out his running form? We'll never know.

Work ethic has a lot to do with how far you can take your talents. If you are really passionate about something, and you have the talent for that something, chances are you can do well and be successful. If you have a lot of talent and no passion (not a good work ethic), then you won't achieve what's possible (these are called coach killers because they drive coaches nuts!). As a coach who has worked with some of the most talented athletes in the country at the collegiate level, I would say it all the time, "Give me an athlete who is willing to work hard and I can turn that person into a very good triathlete". Nothing drives me more crazy than a kid with all kinds of talent, who didn't want to follow the plan or wasn't coachable. The world is littered with those athletes, and they are soon forgotten. What we do remember, are the ones who work their behinds off and combine that with the their talent to be the best.

As much as we think the engine is important, we have to realize that a high VO2 is important, but it's not the only thing. The best athlete doesn't always win, but the best athlete who works the hardest, usually does. "The will to win is nothing without the will to prepare".

"Only those who test the distance will know how far they can go."  
 Fatigue is voluntary.
  You are an 'experiment of one'

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

Think Hot Tub, Not Ice Bath, Afterward

Muscles recover better after exhausting exercise if they are warmed than if they are chilled, a helpful new study finds.
The results should bring succor to participants in this weekend's New York City Marathon and other strenuous events this fall who, like me, would rather ease afterward into a sybaritic hot tub than an ice bath. Science is with us.

Athletes and others involved in sports training have long debated how best to help tired muscles recover after draining workouts and competitions. Some experts tout icing. Others prefer ibuprofen tablets. Still others swear by TENS machines, which use a mild electrical current to stimulate nerves and supposedly reduce soreness.

Little, if any, scientific evidence supports these methods, however. In fact, a number of recent studies have indicated that many of these techniques, especially the use of anti-inflammatory painkillers, can slow muscles' recovery after harsh exercise and do not reduce soreness.

Other research has shown that icing, which remains the most popular way to treat overworked muscles, does not reduce inflammation in the tired tissues, although it remains a popular choice for many athletes.
To find out, they invited five fit, young men and women to a human performance lab and sat them in front of arm-pedaling machines. Then they asked each volunteer to spin the pedals through a series of brief but grueling intervals, followed by 20 minutes of easier but almost nonstop exercise, while the researchers tracked their heart rates and power output.

This routine was designed to exhaust the volunteers' arm muscles. Many processes are involved in muscular exhaustion, but the one that is best understood is the depletion of the muscles' glycogen, which is the name for their stored carbohydrates. Once the muscles burn through most of this fuel source, they become weak, tired and cranky, like toddlers in need of a snack.

The Swedish scientists suspected that finding ways to rapidly replenish these stores might help the muscles to recover relatively rapidly from their fatigue.

So they asked their volunteers to consume large amounts of carbohydrates in the two hours after their session of hard pedaling but not to otherwise coddle their muscles.
Then on subsequent visits to the lab, they had the young people repeat the pedaling workout twice more, and immediately afterward, slip long cuffs over their arms that could be heated or chilled with water coils. The cuffs were warmed during one session to about 100 degrees Fahrenheit and chilled during another to about 5 degrees. The volunteers wore the cuffs for two hours while also downing carbohydrates.

Finally, at the end of each session, the men and women repeated the interval portion of their original pedaling, since it was the most tiring.
And each of them could pedal hardest at that point if their arm muscles had been warmed beforehand. Their power output then was "markedly better" than after the other two sessions, the scientists write in their paper, suggesting that their muscles had better regained strength. Their power was worst after their muscles had been cooled.
But these results, while interesting, could not explain why heat might be goosing recovery, so the inquisitive scientists next turned to individual leg-muscle fibers obtained from mice. They attached the fibers to a mechanism that could record the strength of contractions and then zapped the fibers with electricity so that they contracted, over and over. The researchers noted when these contractions slowed, indicating the fibers had grown pooped.

They then tired other fibers before dousing some of them with glycogen and subsequently warming or cooling all of the fibers and restimulating them a final time.
They also examined whether warming or cooling had affected how much glycogen the muscle tissue absorbed.
As with the young men's and women's arms, the muscle fibers turned out to have recovered best after being heated - but only if they also had been exposed to glycogen. When the fibers had not received any refueling after their exercise, they did not regain their original power, even after pleasant warming.

The lesson of these findings, published in the Journal of Physiology, seems to be that "warming muscles probably aids in recovery by augmenting the muscles' uptake of carbohydrates," says Arthur Cheng, a researcher at the Karolinska Institute, who led the study.

This study looked only at one aspect of recovery after exercise, however, concentrating on how tired muscles might best regain their ability to generate power. It cannot tell us whether warm baths might lessen muscle pain after long, hard exercise. (Unfortunately, most recent studies suggest that nothing substantially reduces this soreness, except time.)

But the study does provide a rationale for filling your bathtub with warm water after a marathon or other hard exertion, grabbing a sports bar or chocolate milk to replace lost carbohydrates, and settling in for a long, revivifying soak.

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
Fall/Winter Moore's Marines Long Distance Training
Kent Island Running CLUB
Peninsula Pacers Running CLUB
Anne Arundel County STRIDERS
 Week #297, 18 NOV 2017


30 Years of MOORE'S MARINES 

Each day that you invest in yourself, you are becoming more of what you want to be. By giving yourself permission to dream of new PR's or completing a new distance, you are making sure that there is hope in your life. Instead of looking backwards to the good old days, you are assuring yourself that the best is yet to come.



NOTE:  We are down to 4 months coverage for the TRUMAN PORT A POT -
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.


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.

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:  

There are typically two types of people when it comes to recovery days.
The first revel in their days off. They kick back, let the diet slack and enjoy the time they spend relaxing giving both their muscles and mind a warranted break.
The second category of individuals loathe their day off. Often victims of exercise addiction, these people can feel anxious and moody without their daily dose of adrenaline rush.
  I have spent considerable time in both camps.  The latter in my younger days, the former more recently.  Here are some things I have learned summed up as Active Rest:



An ultra-marathon is any race longer than the classic marathon distance of 26.2 miles. Growing ever more popular, you can do an event almost every weekend in Britain at the moment (although that's not recommended if you don't like bits of you falling off). What's more, most of the races are on trails, in spectacular places.

They vary in length drastically. Some, such as The Spine Race, are hundreds of miles long, and best attempted by the seriously committed. But plenty of ultra-marathons are in the 30-50 miles spectrum and infinitely more achievable than most people think.

Ultra runners have discovered something very special: if you slow down just a bit from marathon pace, and keep stuffing your face, you can go on ... and on ... and on. And as the endorphin highs triggered by running make it as addictive as heroin, it's an unspeakably amazing, even transcendental, experience. Many - myself included - get hopelessly addicted to seeing how far they can go.
Most ultra runners aren't super men and wonder women (and there are plenty of women, including grandmothers). Most have simply discovered the joy of running in trees rather than traffic, around national parks rather than around in circles, and up mountains rather than speed bumps.

Sound appealing? Well, it really should. Ultra-marathon running is a wonderful pursuit. But even if you do vow to get up from the couch and start running long-distances, there are some things you should know before tying your laces for the first time.

1. Ultra-marathons are easier and better for you than marathons
OK, you might not agree when you're looking at the things you used to call feet after your first 100-miler. But a 30-mile ultra-marathon on undulating, soft terrain at a gentle pace won't batter your body - especially joints - in the same repetitive way as 26.2 miles on flat, brutal tarmac (the surface that's harshest on your body).

Also, varied terrain gives your body more of an all-over workout, recruiting and strengthening more muscles. And there's the mental side. Numerous studies show how incredibly good for us nature is and exercising in natural surroundings feeds into our biophilia effect - our innate desire to be connected to nature and its ability to lift us psychologically.
You're likely to feel better after your first ultra-marathon than you did after your first marathon. In fact, I promise you will.
2. They're just eating contests really
Ultra-marathons are "eating and drinking contests with a little exercise and scenery thrown in", says Christopher McDougall in the Fever Pitch of running, Born To Run. As you'll be exercising for six hours or so, your body will need plenty of fuel, which simply means you can stuff your cakehole all day long.
Events try to outdo each other with lavishness of the aid station buffets. Expect cakes, flapjacks, crisps, sweets, soup, pasta, pizza, stews, curry, pork pies, rice puddings, fruit, ham sandwiches, pancakes (hungry yet?), more cakes, teas, coffees - even, sometimes, beer.

3. You can run really slowly
In ultra-marathons the tortoise beats the hare. The key to covering 40 miles without collapsing in a heap is taking your time. As no one in your office knows what a good time is for a 40-miler, clock-watching and PBs are largely forgotten. Though people race hard at the front, most just relax, enjoy the views, socialise, and eat a lot of cake. It's amazing what your body can do given half a chance.
4. Walking is basically encouraged
Here's the secret: most ultra-marathon runners walk a lot. Uphills tend to be walked to preserve leg muscles. Plus it can all get a bit tiring, so after six hours of running, a walking break is not only understandable but advisable. As you'll be up in the hills somewhere, there's no crowd to mock you for taking a breather.

5. You can even use trekking poles
It's a bit controversial and some races don't allow them, but poles can help your posture and muscle preservation. Every race also has a mandatory kit list, usually including a map, compass, phone, first aid, spare clothes, food and drink, so while you may feel a bit like you're back in Boy Scouts, it's heaven for kit collectors.

6. You don't need to train all that hard
For shorter races you can get by on running 30-35 miles a week, with two or three weeks nearer 45-50 miles. Most ultra runners train much as they would for a marathon, but make the long run a little longer, or run some back-to-backs (a longer run, followed by another the next day).

7. It's mental
Some say completing an ultra-marathon is 50 per cent in the mind, others say it's as much as 90 per cent. Either way, it's much more about your levels of determination than about the size of your muscles.

8. You'll probably cry though
Over several events, you'll probably experience chafing (Vass those nips! And maybe your bathing suit area), tummy trouble, hallucinations and lose a few toe nails (badges of honour). It's not uncommon for ultra runners to cry - although not because of the pain they're in. Going without sleep can run emotions raw; couple this with the euphoria of completing a challenge you didn't know you were capable of, and it's easy to trigger the waterworks.
The finish line of an ultra can look like the Brazilian football team crashing out of the World Cup.

9. You'll make lots of friends
Being on the ultra circuit can be a bit like travelling the world solo. You're out there all alone, having a brilliant time, but it's a shame not to share the best bits with someone. And while it may seem like a solitary pursuit, long distance running actually makes you feel very social. You have to concentrate on the terrain underfoot so much that you spent more time in the moment than usual, which has the effect of making you happier and more talkative.
Making new friends is inevitable and you'll be swapping life stories before you know it. Just try to befriend runners with good navigation skills.
10. Just don't mention HARDROCK 100
Ultra runners are a massively welcoming bunch. But if there's one thing most of them can be snobby about it's the incredibly expensive, more-famous-than-it-deserves-to-be, not all that demanding comparatively, Marathon des Sables for example. There are many, many, many more spectacular, impressive, interesting and demanding events around. It's like asking a skilled mountaineer if they've ever climbed Everest (most don't even want to)


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.     



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:





bluepoint cat


 Stay Healthy;   


   c: 410-570-0003