IN THIS ISSUE
GETTING THE MOST OF A LONG RUN
HOW LONG BETWEEN MARATHONS?
Routes and Photos
KIRG TRAINING PLANS
GENERAL INFORMATION
RUNNING PRESERVES BONES
JOKE OF THE WEEK
ALCOHOL AND RUNNING
2018 TRAINING SCHEDULE
UP COMING EVENTS

Sat 11 Mar
CASEY JONES SHAMROCK 5k
La Plata Md

Sat 18 Mar
WIPEOUT CANCER 5k
Piney Orchard, Md

Sat 24 Mar
BOWIE VETERANS 5k
Bowie Town Center

Sat 31 Mar
CAMP LETTS TRAIL RUN
Camp Letts

Sat 7 Apr
ARBOR DAY 5k/10k
Ridgley, Md

Sat 14 Apr
NORTHEAST HS MJROTC 5k
Pasadena Md

Sat 21 Apr
DMV 5k
Glen Dale, Md

Sat 21 Apr
HARBOR OF STRENGTH
Havre de Grace

Sat 21 Apr
HERO HOSPICE
La Plata Md

Sat 21 Apr
DAMCI 5k
Upper Marlboro, Md

Sat 28 Apr
KI CROSS ISLE TRAIL 5k/10k
Kent Island, Md

Sat 19 May
WOODSIDE ES 5k
Glen Burnie, Md

Sat 19 May
RANDY's RUN
Kent Narrows, md

Sat 19 May
PASADENA ES 5k
Pasadena, Md

Sat 26 May
LADY of STAR
Solomon's Island

Sat 26 May
LIFE IS GOOD
Leonardtown, Md


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

GETTING THE MOST
OUT OF THE
LONG RUN

RonandBeau
 
 
Most runners simply...keep running. No downtime. No rest. No reflection. No time for growth...and ultimately no room for it either. Any marathon finisher will tell you the importance of being 100 percent mentally prepared for the challenges of race day; yet few choose to exercise their mental muscles in the post-race window when it makes the biggest difference.
 
The vast majority of runners train and race off of guesses, dreams and approximations. "I want to run a sub-4:00 marathon" is a common sentiment, but not everyone has the physical fitness or pedigree to make it happen. Most can get there, but you really have to know where you are right now to be able to make an honest assessment.
  
I like to use a 1 mile performance test to determine  training and racing paces, as well as to measure progress (or lack thereof). If you don't test regularly, then you'll need a really solid indicator of your level of fitness.
 
There is no hiding from 26.2 miles. If you have your splits, you can map out your performance mile by mile to uncover the true story of your running fitness. You can identify where your heart rate started to head for the sky, and where your pace dropped and the wheels were starting to come off. All of these factors can lead to a better understanding of your fitness. And once you know where you are, you can begin to create a realistic plan that will get you to where you want to be.
With a recent marathon in the books, you'll really have the chance to take your run training and racing to the next level. Here is a simple four step process that takes less than an hour. Inside Marathon Nation we do the following C.A.S.E. Study exercise to make sure we leave no stone unturned.
 
Phase 1: Capture (Approximately 10-15 minutes)
This is perhaps the most critical step, and it's important to head into it with an open mind. Leave the analysis for the next step. Don't let your brain get in the way of what actually happened on the big day. Your goal here is to gather/write down everything that happened on the day, including but not limited to the following:
 What you ate pre- and mid-race. What you drank and when. The conditions, including winds and temps pre- and during race. The gear you chose and why. The pacing strategy you set upon and how it played out. The "decisive" point in your marathon where you either hit the wall or broke through it. You emotions pre- and mid-race.
Include anything you can think of and be sure to use a big piece of paper and leave room next to each item for future notes.
Pacing Example: You break down your finishing time into pace per mile splits either using your watch or perhaps using the timing mat information from your race as a last resort.
 
Phase 2: Analyze (Approximately 15-20 minutes)
Using a different color pen, review all the data and make notes on things you would do differently now in hindsight. You should have alternatives or notes for almost every single item on the list; if it was perfect, then circle that item to make it easier to find in the future. Do your best to critique your race from an external viewpoint; if possible share it with others to get their feedback and input on areas you can seek improvement.
 Pacing Example: In reviewing your pace per mile splits, you see that the first five miles were your fastest all day, and that by mile 18 you were unable to sustain your goal steady pace.
 
Phase 3: Strategize (Approximately 15-30 minutes)
With several options available based on your analysis, and perhaps few more emerging over time, the strategy phase is where we put our lessons learned into what to do for next time. Again, this can be directed at any facet of your race from pacing to clothing to nutrition and more
   Pacing Example: You plan on paying close attention to your early splits on race day, particularly the first six miles. You have set a target pace of MP+20 sec per mile for this segment of the day and are prepared to walk a few steps for each of the first few miles if that's required to keep your effort down.
 
Phase 4: Execute (Your Time Will Vary)
All the planning and information won't help unless you put your plan into practice. Depending on what you have identified as critical areas you need to address, your solution could be as simple as buying better socks or as complex as seeing a sports psychologist.
 
I regard this step as critical, since putting the new changes into a really running situation is the true test. Remember, our goal is to improve over last time.  Use intermediary "B" or "C" level races to test out your new pacing, fueling or mental strategies.
Pacing Example: Since you can't run another marathon in training, you pick a half marathon or 30K race to put your new pacing discipline to the test. Your only goal here is to nail the early miles right and then run the rest of your race as you see fit. Once you reach the end you'll really know just how valuable those early miles were.
 
Running a marathon isn't just about a finishing time, even if that is your goal. Look closer and you'll find your 26.2 miles include highs, lows, challenges, tragedy and (hopefully) vindication. Taking the time to get to know how you race can mean the difference between repeating the past or significant improvement. Good luck!


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

 
 Fatigue is voluntary.
 
  You are an 'experiment of one'
  
 
DIFFERENT RACES, DIFFERENT CONDITIONS, DIFFERENT EVERYTHING.
 

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

HOW LONG SHOULD YOU WAIT BETWEEN
MARATHONS? 
Running a marathon challenges your muscles, tendons, ligaments, and almost every physiological system in the body. It doesn't matter if you crushed your goal or struggled to walk/jog to the finish-26.2 miles is a long way to go, and your body endures tremendous physical duress. Therefore, marathoners need to take downtime after their race.
Most of us will swear we don't feel sore three to four days after a marathon. While that may be true, it doesn't mean there isn't still physical damage to be repaired. For example, research shows that two of the best markers of skeletal and myocardial tissue damage, creatine kinase (CK) and myoglobin levels in the blood stream, persist more than seven days post-marathon. While increased CK levels won't cause you to feel sore, they are one of the scientific markers of overtraining.
This means that in order to recover fully after a marathon and ensure that you don't set yourself up for overtraining down the road, you should give yourself two to three weeks of nothing but very easy running.
 
Of course, you're probably thinking, "Well, if I shorten my recovery time a bit, I can get back to hard training sooner, and turn around for another marathon in 6 to 10 weeks." Sure, you can definitely do this, and I've done it myself many (many) times. However, this strategy only works once, maybe twice in a row, before you start to stagnate.
Let's pretend you schedule two marathons 10 weeks apart. After the first marathon, you take two weeks easy to let your body recover. Then, you factor in at least a two-week taper for the second race. That leaves you a mere six weeks of training. While you can certainly fit some hard long runs and solid workouts into this timeframe, it leaves little growth for long-term development.
 
Specifically, in six weeks time, you're not able to develop your mitochondria fully. Mitochondria are microscopic organelle found in your cells that contribute to the production of ATP (energy). In the presence of oxygen, mitochondria break down carbohydrates, fat and protein into usable energy. Therefore, the more mitochondria you have, and the greater their density, the more energy you can generate during exercise. Mitochondria density and development peaks at 10 to 12 weeks. Training segments that are less than this length decrease potential long-term gains.
 
As such, a proper marathon training segment should be at least 12 weeks long. Factor in your recovery from your last race and a taper (which doesn't count as training), and you're looking at 16 weeks between marathons.
 
However, there is also another factor to consider. In order to make progress from year to year, you must train all of your energy systems, like speed and VO2 max. But, why is this important to a marathon?
In the marathon, the primary focus of training is developing your aerobic threshold, increasing muscular endurance, and improving fuel efficiency. While you may do a little VO2 max and speed training here and there, it's often negligible. As a result, you may go years without improving your VO2 max and running efficiency. In the long term, this will limit your ability to improve at the marathon distance, no matter how many long runs you do.
 
A good way to visualize this concept is to think of a how window blinds work. To raise a blind, you have to pull two strings at the same time. Each string controls one side of the blind. If we imagine the blinds themselves to be your race performance and the strings to represent separate energy systems, you'll find that you can only raise one side (pull one string) so far before you need to begin pulling the other string. Your body works in much the same way.
As such, repeating a marathon every 16 weeks is certainly not going to give you enough time to train other energy systems like VO2 max and running efficiency, especially if you rehash the same schedule and simply change the paces. This trains your muscles and metabolic systems in the same exact way, which doesn't ignite growth and development. 
  • Ideally, you should plan on running one or two marathons a year, or three marathons in two years. This will enable you to recover properly, develop your aerobic potential fully, and improve your other energy systems continually each year.
Here is what racing a fall and spring marathon in a one-year cycle might look like:
    • August through October/November: Marathon training (mileage, aerobic development and marathon-specific workouts)
    • November/December: Recovery and build back into a good, general level of fitness. Include strength work and strides to stay healthy and to touch on speed
    • January/February: Short 4- to 5-week speed phase. Race a few 5Ks and do shorter, speed-oriented workouts while slowly building your mileage
    • February through April/May: Marathon training
    • May/June: Recovery and build back into a good, general level of fitness. Include strength work and strides to stay healthy and to touch on speed
    • July through September: Speed development or 5K/10K training. This will help you work on your speed and VO2 max
    • September through December: Half-marathon training. Another good change in stimulus, and helps improve your top-end anaerobic threshold
Now, you can run another winter or spring marathon, and repeat the cycle.
This one-year cycle provides you with one short and one longer opportunity to work on energy systems like VO2 max and speed development. Also, you have the chance to train for races other than the marathon, which will have you primed for your best 26.2-mile results during your next training segment.
WIPEOUT CANCER 5K
Come join us for this fundraising event that benefits the American Cancer Society Relay For Life team of Anne Arundel Striders Run Club.  Runners, walkers, and jogging strollers are all welcome.  No pets please.  Packet Pick up will be offered!  
This is a CHIP TIMED event! Chips for first 300 registrants.
The course map is posted.  The start/finish line is in the parking lot of the Piney Orchard Marketplace, where Food Lion and Dunkin Donuts are located on Piney Orchard Parkway. 
Awards:  Awards will be given to the top 3 finishers in the 5K and top 3 finishers in the 1-Mile Kids Fun Run.
KIDS 1 MILE FUN RUN:  For children 12 & under.  Parent or responsible adult for each child must be present for the duration of the run.  
Event details and scheduleThe 5k start will be at 7:30 am.
The 1 Mile Fun Run will start at 8:30 am.
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

 

PORT  A   POT  Donation
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/

 
Fall/Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
 Week #305, 3 March 2018
===========================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable." Roger Bannister 
  
GENERAL INFORMATION
  
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NOTE:  We are down to 4 months coverage for the TRUMAN PORT A POT -
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THANKS:   TO LESLIE KRIEWALD for donating to our TRUMAN Port A Pot.

  We NEED your donation to keep it going.  
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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
Running preserves bone marrow, wards off osteoporosis: Australian study

An Australian study has found regular running can protect bone marrow from the effects of ageing.
The Deakin University study, published in the Journal of Bone and Mineral Research this week, found regular long-distance runners - those who run at least 50km a week - displayed bone marrow eight years "younger" than those who did not perform regular exercise.
Researchers projected that, for every 9km a person regularly ran each week, their bone marrow was one year younger.
As a person ages, their bone marrow converts from a "red" blood cell-producing marrow to a "yellow" fatty marrow, which can negatively affect blood and bone metabolism, and contribute to conditions like osteoporosis and diabetes.

While the study only focused on spinal bone marrow, associate professor Daniel Belavy, from Deakin's Institute for Physical Activity and Nutrition at Deakin University, said it was expected the results would also be seen in the marrow held within other large bones throughout the body.

The positive effects were also observed in regular long-distance joggers. However, they did not extend to regular high-volume cyclists (people who cycled 150km a week), who were found to have comparable bone marrow composition to those who lived a sedentary lifestyle despite having similar levels of physical fitness to the long-distance runners.
Belavy said the difference between the results in runners and cyclists, which he described as "quite an unexpected finding", can be attributed to the relative "spinal impact-loading" of the activities.
"If you're riding a bike, sitting in the saddle, there is only a small amount of load going through your spine. But if you run, your spine is in a bouncing motion," he explained.
"[Runners] are known to have higher vertebral bone density and we showed they maintained low levels of bone marrow fat."




Of course, cycling is not without its benefits for physical health and - given its suitability above running for people with certain conditions, such as knee problems - Belavy was cautious that people did not perceive these results as indicating cycling was not worthwhile.
"[The study] is not saying cycling isn't good for you - everyone's body has an optimal way of training. But what we have shown here is that the relative spinal loading of running does a better job of stimulating the bone marrow."

 

JOKE OF THE WEEK



Can Alcohol Negatively Affect Your Running?
ALEX KURT RECENTLY WROTE IN TRAILRUNNER.
Lots of runners have a healthy appreciation for alcohol; after all, it can be a tasty, fun way to wind down after a long day on the trails. But overconsumption can have negative health effects, which can keep you from training, performing or recovering optimally. Let's look at how.
 
Long-Term Training Effect: Recovery, Hydration, and Weight
For optimal health, the Centers for Disease Control recommend moderating drinking: a limit of up to one drink per day for women and two for men. The CDC, it's worth noting, says those are daily limits, and not intended to average out; in other words, if you abstain six nights a week and have 14 drinks on the seventh, you'll be at higher risk for liver and cardiovascular disease, not to mention the acute risks that come with heavy consumption like accidents, memory loss and severe dehydration.
But how are athletes affected? If you are training hard and your metabolism is revving, can you consume more alcohol before it affects you negatively? How much can you drink before your training might suffer?
According to Jana Dengel, a Registered Dietician and the incoming President of the Minnesota Academy of Nutrition and Dietetics, the guidelines for general health are also good guidelines for optimal running. "Moderation by [the CDC's] definition is still a good guideline overall for health, which is a good guideline for your training, both now and in the long term," she says.
Overconsuming can cause sleep disruptions, which hamper the body's ability to recover from big training sessions. "Even if you can fall asleep faster after a few drinks, you don't stay asleep," says Dengel. "Alcohol raises your body's levels of epinephrine, which has the effect of tearing your muscles down rather than building them up."
"And if you have a condition like sleep apnea, alcohol tends to worsen that," she continues.
Making matters worse, drinking more than moderately can increase your risk of injury-Dengel says it increases swelling-and decreases your body's immune function, which can contribute to delayed healing of existing injuries.
On top of that, excessive drinking isn't going to help you maintain your racing weight. Alcohol itself is calorie-dense at seven calories per gram (compared to four in protein and carbohydrates). Plus, overconsumption is rarely accompanied by a salad; bar nachos or late-night fast-food runs can lead to weight gain or nutritional deficiencies. "This isn't just problematic for your training right now," Dengel says. "If you develop a fatty liver, your liver can't detox or help with glycogen conversion like it should, which means you won't recover as fast and you won't perform your best in the long run."
 
The Night Before: Alcohol's Acute Effect on Performance
When I shut down the ski bar the night-and morning-before The Rut, I was saddling myself with more than just a headache and a lack of sleep. A 2001 study in Human Psychopharmacology: Clinical and Experimental found that even after alcohol has technically left your system, overconsumption will leave you hypoglycemic with electrolyte imbalances and gastric distress; in other words, you're setting yourself up for a bonk, and possibly several pit stops.
Even if you can handle the discomfort, your aerobic capacity will be reduced up to 11 percent if you're hungover, according to a 2000 study in Sports Medicine.
Additionally, your liver will be working overtime to clear toxic by-products from your system, which means, for example, your body can't clear lactic acid at its normal rate, leaving you more prone to fatigue and more likely to be beset by performance-hindering pain at an earlier point than your fitness should allow.
"There is still an after effect of your body playing catch-up," says Kelly Trom, a registered dietician and triathlete based in Minneapolis. "When you have alcohol in your system, your body shuts down other processes, so your running performance won't have the body's full attention."
Suffice it to say, I regretted every sip of appletini on the chin-scraping climb up Lone Peak.
Not that you're probably fretting over minutes and seconds if you're going on a bender the week of a race, but-we were curious-just how long should you leave before a solid night out and your race?
"Typically 72 hours is what [the CDC] would estimate," says Dengel. "Before that, your heart rate will be elevated and there's sort of an attack on your whole body system as you detox, so you'll see some impact on your overall performance."
 
Post-Run: Alcohol's Effect on Recovery
Following a race-or an otherwise epic effort on the trails-is probably the most natural time for the trail runner to crave a beer. (Unless, like me after The Rut, the sight, smell or thought of one makes you sick.)
But drinking too much, too soon after a race can prolong your recovery and delay your getting back to normal training.
"You're dehydrated to begin with after a race, and alcohol is a diuretic, which will make your dehydration worse," Dengel says.
Alcohol can also interfere with your body's glycogen replenishment and muscle repair in the minutes following intense effort. "Glycogen synthesis is one of those pathways that can be stalled while your system is focused on ridding itself of alcohol," says Trom. "And if you're drinking a beer, you might not be eating any protein during that 30- to 45-minute window that's optimal for recovery."
So how much is too much following a race, assuming you want to minimize your recovery time and be back to hard training and racing soon?
A 2014 study in Sports Medicine found that, with some variance for weight, tolerance, genetics and so on, a dose of less than 0.5 grams per kilogram of body weight is ideal to prevent hampering recovery. A standard "unit" of alcohol-12 ounces of 5.0-percent ABV beer, five ounces of 12-percent ABV wine, or 1.5 ounces of 80-proof liquor-contains 14 grams of alcohol, and a 140-pound runner is 63.5 kilograms; so a 140-pound runner would want to consume less than 31.75 grams of alcohol, or 2.26 ounces of 5-percent ABV beers, to keep recovery optimal following a run. Keep in mind that many of our favorite craft beers have an ABV higher than 5 percent, meaning less than two of that local IPA is optimal.
 
Finding Balance
But hey, we're all human. And very few of us are pro runners who need to fret over every performance edge we can find. In my case, I cherish the memories I made in the early Montana hours before The Rut; plus, the epic sufferfest and infamous PA finish-line welcome made for a pretty great story.
We aren't by any stretch encouraging overindulgence, but part of what makes trail running great is its participants' frequent refusal to take the sport too seriously, as well as their herculean feats of masochism. Live your best life out there, folks. And if you choose to drink, at least know what it's doing to you.
"I think most vices can fit in with a very healthy lifestyle, and sometimes the perfect can be the enemy of the good," says Ian Sharman, a four-time winner of the Leadville Trail 100 and record holder in the Grand Slam of Ultrarunning. "Aiming to live in an unsustainable, so-called 'ideal' way is likely to lead to less happiness and mental balance." Sharman has been open about his healthy love of alcohol, and has plenty of breweries from which to pick in his hometown of Bend, Oregon.
"For example, when I ran the Grand Slam of Ultrarunning in 2013 and had around three weeks between 100-mile races, a couple of times it really helped to let off steam and have more beers than is healthy," he says. "The discipline and pure effort needed to perform well was psychologically exhausting, so being able to relax and take a breath by going out with friends and overindulging was probably very useful as a release valve ... but not too often."
"If you normally have a drink at night, feel free to do so the night before a race," Dengel says. "That can relax you if it's in moderation, and help you get out of your head game."
"As long as you don't need five or 10 drinks to get out of that head game," she continues. "Then you might have a problem."

2018 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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