IN THIS ISSUE
WORKING ON THE LITTLE THINGS
HOW LONG BETWEEN MARATHONS?
2018 TRAINING SCHEDULE
Routes and Photos
GENERAL INFORMATION
RULES TO DETERMINE HOW MANY MILES TO RUN
LONGEVITY IN ULTRA RUNNING
JOKE OF THE WEEK
KIRG TRAINING PLANS
UP COMING EVENTS

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

WORKING ON
THE
LITTLE THINGS

RonandBeau
As we get closer to spring and summer, and increased activity, It is a good time to reflect on some of the "little things" that we learned "way back when".  Like the basics in football or basketball; it is the little things in running that add up to good, sustainable running form.
Little running habits-that you d
on't even realize you have-can cost you a lot of energy and keep you from running faster. Ignoring them is like driving down the highway with a tarp on top of your car-when the tarp has a loose corner. The tarp resistance can cause your fuel economy to dip-and your energy and enthusiasm for the trip can go with it.
Look around on the road and you'll see runners doing the same thing. Runners move parts that don't need to move and compromise their ability to speed up and stay fresh. Here are some of the most common bad running habits coaches see on the road-and how to fix them:
  
1. Swinging Your Hands Across Your Body
When you run, all of your movement should be forward or back. Any other motion saps energy. Crossing your hands over the midline of your body is a big one. Not only does this force your upper body to work harder, it makes you cross your legs over each other, too. "If there's a white line on the road and you're hitting it with e 
 
 
 
 
 
 
very step, then you're spinning your body more," says New York City Nike marathon training coach Terence Gerchberg.
The easiest fix is to be aware of where your arms are, he says. Keep your elbows moving front to back and your hands will follow. "Relax your arms and keep your elbows at a 90-degree angle. When your arms are a little lower, it's harder for them to cross," Gerchberg says.
  
2. Looking at Your Feet
"Look down at your feet and try to breathe in," Gerchberg says. "Now look in front of you and do the same thing. When you look down, you're cutting off valuable oxygen." Plus, he says, "If you're looking where you are, you've given up. There's nothing to see at your feet." Look at least a few feet ahead of you.
   
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
3. Squeezing Your Fists
The pressure that you put on your hands translates into your forearms and shoulders, he says. "That energy starts to travel to every part of your body. If you're not relaxed in your arms and hands, you'll inevitably feel it in your legs," Gerchberg says. When you feel yourself tightening up, let your arms fall down to your sides, relax your shoulders, and shake out your hands.
  
4. Trying to Get Faster Every Day
To get strong and fast, your body doesn't just need a workout; it needs to rest. Rest helps to repair muscle tissue, which is what makes you stronger over time.
To get faster, you should either build in rest days and/or truly go easy on your easy days. "Easy doesn't mean 30 seconds slower than your race pace," Gerchberg says. "Some of the top runners in the world go as much as two and a half minutes slower per mile than marathon race pace." And if they can back off some days and still run fast, so can you.
  
5. Bouncing Up and Down
Going up in the air doesn't help you move forward. You need to move horizontally across the ground. "When you toe off in the back of your stride, think about propelling yourself forward, not up," Gerchberg says. "Sometimes, this requires more of a bend in your ankle than you're used to."
"Just be careful: Sometimes when you tell people to lean forward from the ankle, they want to lean from the waist," he says. Form better running habits by keeping the action in your feet, and let that lead you to speed you never knew you had.
.



"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.

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.     

  

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

 

Fall/Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
Week #308, 14 April 2018
===========================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

  The more I run - the more I am amazed by my body. Not because it is perfect - far from it - but because with every mile I run it is proving to me that when the mind and body are in synch - life is good - and anything is possible 
REB
  
GENERAL INFORMATION
  
==================================== 

  
NOTE:  We are down to 4 months coverage for the TRUMAN PORT A POT -
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  THANKS - To Derek Ammons for his donation to the Truman Port A Pot.
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NOTE: The construction work putting in a traffic light on Truman Park way and moving the entrance to the Park N Ride is expected to be completed before the BEN MOORE MEMORIAL race, and will not change the course.

RUTLAND RD - Maintenance is ongoing to improve the flow of water from the pond to the stream.  If anyone knows the duration of work, let us 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.
 
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
RULES TO DETERMINE HOW MANY MILES YOU SHOULD RUN

A question I get very often is "How many miles should I be running?" As most of you know, my answer is "Well, it depends." and then we embark down the "you are an experiment of one" road.  

An article in RUNNERS WORLD put it a bit differently-by the numbers.

Runners too often get caught in the mileage trap, thinking more is better. The truth is, more mileage is better only up to the point where you can achieve your potential. After that, each additional mile only increases your injury risk. The following six rules informed the mileage ranges below and can help you find your magic number.

Rule 1: The longer the race, the higher the mileage.
Not surprisingly, a marathoner needs to run more than a 5K specialist.

Rule 2: Mileage requirements increase as performance goals increase.
If your goal is simply to finish a race, you can run fewer miles than if your goal is to finish with a fast time.

Rule 3: Some miles count more than others.
 When your weekly miles include tough track workouts, tempo runs, and short repeats, they're harder to recover from than if you do the same volume of easy aerobic running. So when you add quality workouts, decrease your total mileage slightly to make up for the added stress.

Rule 4: Some miles count more than others (part two)
The farther away your miles are from race pace, the less they will help your racing performance. The principle of specificity means that you become good at what you practice. If you mostly run long, slow miles, you will become proficient at running long, slow miles. My ultramarathoner friends often go on four- and five-hour slow runs, which prepare them for 50-mile-plus races but do little for their ability to smoke a fast 5K.


Rule 5: Allow for adaptation when increasing mileage.
To avoid injury when upping your mileage, you need to take it slow and allow your body time to adapt to the increased workload. In general, you can add a mile for every run you do per week, provided you then run at least two weeks at the new level before advancing again. If you run four times a week, for example, you can up your weekly mileage by four miles. Then stay at that higher level for two weeks before adding another four.


Rule 6: A healthy runner beats an injured runner every time.
I've applied my colleague's theory of running the least amount of miles and still winning to one of my often-injured college athletes. High mileage totals do you no good if they put you on the sideline instead of the starting line.


Target Totals: 
So exactly how many more miles does a marathoner need to log per week than a 10K or 5K runner? Here are some suggested weekly totals by event for elites versus the rest of us:
  Miles Per Week  
Runner5K10KHalf MarathonMarathon
Elite:  70-8080-100100-110100-140
Mortal:  20-2525-3030-4030-50

LONGEVITY IN 
ULTRA RUNNING
I have come across the name John Meissner over my running career but never had the pleasure of meeting him.  He wrote a poignant article for Ultra Runner Magazine recently that resonated with my own philosophy.

Some people can run ultramarathons for years, even decades, and never get a serious injury. Others are very injury-prone, forced into taking extended breaks often. Surely, some runner's bodies are better suited to the demands of running far than others, but there's got to be more to it.

About a decade ago, a friend of mine, Tony Covarrubias, noted that I fall into the category of someone who runs and races a lot, yet, I rarely get injured, and never a serious injury. As of the end of 2017, I've been running ultramarathons for 16.5 years and have a total of 172 finishes (plus 81 marathon finishes). The longest I've taken off for injury was in the summer of 2006, after an ill-advised three straight weekends of ultramarathon racing. After the third, I had definitely pulled a muscle in my calf; I took two weeks completely off from running and recovered nicely to run a 100K one week later.

Thinking back to those three weekends, that injury, Tony's question, and why I don't suffer from serious running injuries, I believe that a lot of my running health has to do with two main things: taking regular running breaks and varying my running.

As a coach, I strongly encourage my clients to do the same. After every goal race, I have them take off an unspecified amount of time from running. Rather than subscribing to some pre-determined, one-size-doesn't-fit-all amount of time to take off, I let their bodies decide how much time it needs. It's always at least one week of no running, usually two, sometimes a month. When they do start up again, I'll let their body slowly ease back into the grind of daily training. This is a point where it's very important to have good communication between a coach and runner, so as not to do too much, too soon.

In addition to time off after a goal race, it's also important to take time off when your body tells you it needs to. If you're feeling unusually tired, you often have an elevated resting or exercising heart rate, and/or the thought of running sounds more like a chore than a fun activity, it's a good idea to stop running for a while. This can come during times of peak training for goal races, so it is not ideal, but important to listen and do what your body asks. Doing so not only can help keep your body from developing potential over-use injuries, but also from burnout and fatigue. In these situations, I often have clients take extended breaks from running, as well as from coaching so they don't feel like Coach is "watching them."

The other big thing I incorporate into my clients' schedules is to vary their running. Regardless of what you are training for, I'm a firm believer that this can help keep you running longer with a lower chance of overuse injuries. Varying your running has many different meanings: short, long, slow, fast, easy, moderate, hard, up, down, flat, rolling, hilly, smooth, technical, trail, road, track, grass, etc. It also includes rotating shoes on a regular basis (stability level, flexibility, stack height, brand, etc.). Each shoe is going to hold your foot a bit different, forcing all of the muscles in your feet and lower legs to work a little differently, thus, strengthening them in different ways based on the shoe.

While listening to your body, taking advice from your coach and switching up your shoes can help reduce the likelihood of injury and increase longevity, there are also runners who will tell you that a strong support system keeps them going strong. Dan Harshburger has been running ultramarathons since 1984 and has 199 finishes to his credit. When asked what has kept him on the trails mile after mile, he didn't reveal a secret diet or strength training program, but answered that it was his wife and running partner, Kathy. Finding a life partner to run with can be incredibly motivating and help keep you emotionally healthy and happy. Dan reflected on how his wife has been pushing him out the door and down the trail for decades sharing many great nights together traversing rocky trails to the next 100-mile finish. In Dan's words, "My greatest accomplishment in running was picking the right partner in life."

Ultimately, ultrarunning longevity comes from finding out what works best for you to be motivated to enjoy it for the long haul. Ask others for advice, but try things out for yourself, as we are all each an experiment of one.
 (* where have you heard that before?)

 
JOKE OF THE WEEK



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/

 
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 Stay Healthy;   

Ron

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