Routes and Photos

Sun 22 July
Rosaryville 10k, 10M, 25k, 50k
Trail Runs
La Plata, Md

Sun 29 July
Ft Meade, Md

Sat 4 August
LCol Ben Moore Memorial HM/10K
Truman Parkway

Sat 8 Sept
Great Mills, MD

Sat 8 Sept
Stef Ripple 5k
Belvedere Md

Sat 15 Sept
White Plains, Md

Sat 15 Sept
District Heights, Md

Sun 16 Sept
Havre de Grace, Md

Sun 16 Sept
Mayo, Md

Sat 22 Sept
La Plata, Md

Sat 22 Sept
JMJ 5k

Sat 22 Sept
Crownsville, Md

Sat 29 Sept
Columbia, Md

Sat 6 Oct
Howard County AUTISM 5k
Columbia, Md

Sun 7 Oct
Kent Island, Md

Sat 13 Oct
Centennial Park, Md

Sat 20 Oct
Leonardtown, Md

Sat 20 Oct
OLD S.County C.C.Pink&Blue
South County C.C. , Md

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


The runs these past few weeks have been tough.   In past years, it rained hard during this weeks run. That is why you should ALWAYS look at the conditions before and after a run.  Before the run,  so you know what to expect and how to prepare.  For example, knowing it would be cooler with less sweating and more potential for chaffing, you should  lube'ed up more with Body Glide.   Some of our Support Stop Captains  put Vaseline at their stops for those who forget to lube up or still get chaffing.  Running long distance with chaffing that  gets raw and bloody is not comfortable, no matter what kind of condition you are in.  Warmer temperatures are coming.  PLAN AHEAD.
 A lot of you are experiencing some nagging and persistent aches and pains, and some more acute injury (meaning it is restricting your running).  My hard earned advice is to TAKE CARE OF IT NOW.  At this point, it is not just going to go away and you are not going be able "run through it" for very long.   A few days, even a week, of recovery (ie NOT running) is NOT going to hurt your fitness or your training.  You are all far enough along that you can 'catch up' if necessary.  You don't want to jeopardize your marathon just to 'keep up' with the group or some schedule.
This coming Saturday looks like it could be another HHH morning even if  you will be STARTING AT 6:30am. to beat the heat some. 
  Now is a good time to affirm the benefits of exercise: When you're tentative about your motivation to get out the door for a run, it often helps to read (possibly out loud) the following list of benefits you receive after running:
-Your attitude is better after every run.
- Stress is released, often completely dissolved.
-Natural body chemicals called endorphins relax the body, reducing or eliminating muscle aches and pains.
-Your spirit is engaged, leaving you with feelings of accomplishment, confidence and strength.
- Body and mind are connected, giving you the confidence that comes with being a more "complete" person.
-Your right brain is engaged, energizing your creative and imaginative resources.
-You're learning connections to hidden inner resources that kick in whenever you're under stress. 
 You all are doing great! I know it's easy to fall into the "comparison trap" and get depressed when you see your running partners progressing a little faster than you. You may find yourself pressing a little harder to keep up.    Be strong, Grasshopper. Resist the urge to press harder than you should.    Learn  where your fine line between gradually increasing  your stress (pace) tolerance and pressing too hard to 'keep up'.    I've seen greater improvement in some of you who's pace does not keep you at the head of the pack than some who are often the first ones to finish the run - it's ALL RELATIVE.    You are an experiment of one.

  You are an 'experiment of one' :-)

"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."   

Most ultramarathons only require you move at an 18 to 20 min/mile pace to finish. If you can hike briskly, you should get a belt buckle. But hundreds of runners miss time cutoffs at ultras every year. Twin Lakes Inbound at the Leadville 100 is a particularly grim cutoff scene. It's heart breaking for everybody involved.
If cutoffs are your nemesis, try the following aid station tactics. They'll easily give you a 30-minute cushion. In a 100 miler, you'll likely end up with an hour's worth of safety net. And if you just want to PR or nose out a rival without running any faster, try these strategies too.

Use a drop bag that's easy to find.
No matter how well aid stations organize the drop bag area, it will take volunteers longer to find your bag if it looks like everybody else's bag. Use a bag that stands out to speed the retrieval up. Tiffany Brown Anderson uses a book bag covered with large kittens vomiting rainbows. Volunteers have no trouble finding it.

Organize your drop bag.
You want to be able to reach into your bag and grab whatever you need quickly. Try using large Ziplock bags to separate items. Put clothes in one bag, foot care items in another, your headlamp and batteries in another, food in another etc. Then label each bag with large letters. This will make it easier for anyone who is helping you to find what you need quickly too.
Make an index card to remind yourself what you want at each aid station.
Carry the card with you, put it in your drop bag or give it to your crew. Don't waste time trying to remember your plan or having long conversations with your crew about what you might need.
Open your water bottles or hydration pack before you get to the aid station.

Long-time ultrarunner and aid station volunteer Chris Russell was surprised by how many runners waited until they got to the aid station to take off their hydration packs at Rocky 50 this year.  "It's much more efficient to slow down 25 to 50 yards before the aid station and pull off your pack, take out the bladder and open it while you're walking." Veteran mountain runner Brian Ricketts agrees, "If you have bottles, go ahead and take them out and have them ready. Dump powder in them before you get there."

Keep walking.
Let the volunteers fill your water bottles or hydration pack if they offer or do it yourself, then fill a small Ziplock bag with some food, and eat it as you walk away from the aid station. Don't stand around and eat, no matter how delightful the aid station volunteers are. Relentless forward progress!

Carry a small blister kit.
Carry a few pieces of precut tape and some tincture of Benzoin with you to slap on any hot spots that develop before you get to an aid station. Blister care and waiting for blister care sucks up huge amounts of time, so prevent blisters if you can. Also, take the time to teach your crew members how they can help with your feet and have them practice taping. Trust me on this one.
Make a full resupply bag for each loop.
If you're running a multi-loop course, make up gallon-sized Ziplock bags for each loop and label them accordingly. When you come into the start/finish area, take everything out of your pack and restock it with the resupply. If you have a second pack, pre-load it and use it for the second loop, then have your crew refill the first pack with the resupply for loop three etc.

Give your crew a time goal.
This is especially useful if your crew is inexperienced and doesn't understand how a seemingly quick 10-minute stop can easily add an extra hour or two to your finishing time  if there are six or more aid stations. Before the race, tell your crew how long you plan to stay at an aid station and assign someone to be a timer.

Thank the volunteers with gusto.
The friendlier you are to the aid station volunteers, the more they will cheer for you. The more they cheer, the faster you'll run or hike. Try it.

The best way to learn to be efficient (and inefficient) is to volunteer and see how other runners do it.
Remember every minute you save at an aid station, is a minute off your finishing time.




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:



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
Spring/Summer Moore's Marines Long Distance Training
Kent Island Running CLUB
Peninsula Pacers Running CLUB
Anne Arundel County STRIDERS
Week #313, 14 June 2018


30 Years of MOORE'S MARINES 

"I feel like I have to make sure I don't regret a moment, I want to smell what the stadium smells like, I want to breathe all of this experience; because who knows if I am going to get another chance"   

NOTE:  We are down to 3 months coverage for the TRUMAN PORT A POT -

 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.

 The Department BRNA (Bacon Ridge Nature Assoc) is continuing to work with MORE on a phase 3 of the multi-user trails.  After considerable review, onsite visits, and a number of appears that phase 3 will constitute an additional 5 or so miles of new trail.  MORE has marked and mapped additional mileage for future consideration.  At this time, the facilitation of an archaeological review is being worked on to fine tune the route.  A full review of the area's cultural heritage will be great for future interpretation.  Ways to finance the cost of such a review are also being examined from various angles.  I can tell you after I took a hike, that the new section is beautiful, and will really showcase just how amazing BRNA is.  Details and paperwork in stay tuned.

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:  

If you get the Capital newspaper, you may recognize the segment below.

Ask the Doctors
Dr. Robert Ashley
Dear Doctor: I am 55, and I love to run. I don't overdo it, usually only seven to 10 miles per week. But now that I have arthritis in my back, doctors have told me to quit running. Yes, running hurts most days, but I feel as if I can conquer the world after a good run. I tried to run/walk, but it's just not me. Do I have to give it up altogether?
Dear Reader: I understand your love of running and the feeling that comes from being outside, focusing on the movement of your legs and forgetting the stresses of your day. So do millions of others in the United States. In 2014, 19 million people in this country participated in a competitive run; that's up from 5 million in 1990.
But there is a downside to running, especially on the back. In short, the discs between the spine's vertebral bones become strained and compressed. A 2011 study of 25 long-distance runners (ages 23 to 69) in the United Kingdom measured disc strain by having the runners undergo an MRI before and after a one-hour run. After the run, the authors found significant compression of every lumbar disc evaluated. They also found that 23 out of 25 runners had some degree of lumbar disc degeneration, with most people's degeneration occurring at the L5-S1 segment in the lower back. The findings are relevant because decreased disc height has been linked to low back pain.
True, the disc height should recover afterward, especially if you only run for an hour, but if you run regularly, the strain on the discs increases. In fact, decreased disc height and disc degeneration are seen more frequently in elite runners than in the general population.
One cause for low back pain among runners could be weakness in the deep core muscles that stabilize the spine. Weakness in this area puts more stress on the spine and increases the load on the superficial muscles of the abdomen and back; a 2018 study published in the Journal of Biomechanics supported this connection.
Other studies have found a decrease in back pain among people who increase their core strength. So there's hope -- but it will take work. Physical therapy is the place to start. A physical therapist can recommend exercises to help stabilize the spine, as well as exercises to strengthen the core muscles. A 2015 review of four studies found that core-strengthening exercises led to a significant decrease in back pain and an increased ability to exercise. But you have to make a daily commitment to doing the recommended exercises.
Even if you've already tried physical therapy, you should try it again. Strengthening your lower back muscles and your abdominal muscles will put less strain on your lower back, allowing you to run with a better posture.
Lastly, don't forget the importance of footwear. A recent 2018 study showed that more minimalist footwear was linked to decreased strain upon the back. Such footwear has a thinner (and thus more natural) sole and affects the biomechanics with running in a way that puts less strain upon the back. Some people can develop Achilles tendonitis or knee problems with such shoes, but they might be beneficial to you.
Robert Ashley, M.D., is an internist and assistant professor of medicine at the University of California, Los Angeles. Send your questions to, or write: Ask the Doctors, c/o Media Relations, UCLA Health, 924 Westwood Blvd., Suite 350, Los Angeles, CA, 90095. Owing to the volume of mail, personal replies cannot be provided.
From MyFitnessPal
One of the most common sayings in nutrition and fitness is: "calories in, calories out." That means if you want to lose or maintain weight, you need to take in fewer calories than you expend.
That simple strategy tends to result in weight loss for many people, especially if there's a large cut, according to Mike Israetel, PhD, chief sport scientist and co-founder of Renaissance Periodization, as well as a nutrition consultant for the U.S. Olympic weightlifting team.
But, he adds, it's more complicated than it seems. There are a couple persistent misconceptions that can sabotage calorie-tracking efforts:
If you cut calories, it's likely you'll lose weight. But how much will you lose in a week? How about a month? Israetel says it's a myth that using a formula like, "a 3,500-calorie deficit will result in the loss of a pound of tissue in X amount of time" will get you an exact answer. So, if you're not "on track" and losing weight according to the formula you're using, it's very possible it's not your fault.
There are a couple reasons such formulas fail to predict weight loss precisely, he says.

"First, even the formula itself is a gross generalization of physiology, and not all estimates under all conditions yield the 3,500-calories-per-pound figure, so we already have a precision error from the start," he says.

Second, the amount of food you cut from your diet can be pretty precise, but your activity will never be as well tracked, he adds. In addition to workouts, you might be running errands one day and more sedentary the next, making it challenging to track real expenditure. So, while food input can be tightly controlled, output cannot, and you might burn way more or way fewer calories than you plan.

Finally, metabolism slows as calorie reduction continues, so you burn fewer calories the longer you make the attempt.
The better solution is to make plenty of adjustments over time based on loss of one pound a week, says Dr. Israetel.
He suggests cutting calories by 500 for each day in the first week of a calorie-reduction plan, then adjust your calories as needed in each week thereafter to keep losing about one pound per week - cutting more if you're behind schedule and waiting to cut more if you're on track or ahead. That way, you have a realistic goal, and you can make calorie consumption more variable based on the results you're seeing.

Not every calorie is created equal, and each food has a specific effect on your body, according to Paul Salter, a registered dietitian and sports nutrition consultant for Renaissance Periodization.

"Each nutrient needs to be digested, absorbed and distributed," he says. "This process requires energy - this is referred to as a nutrient's thermic effect of food." He notes that protein, for example, has a higher thermic effect than carbohydrates or fat.
If you eat 100 calories from protein, 20-35 calories are expended to digest, absorb and distribute that nutrient. With 100 calories from carbs, about 5-15 calories are expended.
That's part of the reason Salter often recommends a high-protein diet to clients looking to lose weight - it helps to burn more calories, and also stimulates the release of several appetite-suppressing hormones.  

The difference in how the body reacts to the type of calories can be seen in a small studydone nearly 20 years ago, with results that still hold up, says Joyce Faraj, PhD, a nutritionist at Mountainside Treatment Center.

In the study, participants were split into three groups for breakfast, with options that contained the same number of calories. The first had instant oatmeal, the second had steel-cut oatmeal - which is a slow-acting carb, unlike the fast-acting instant kind - and the third had a vegetable and egg omelet with fruit on the side.

An hour after the meal, participants in the first group had lower blood glucose levels, which Faraj says can provoke hunger and cause more eating. Tracking subsequent food intake during the day, researchers found that third group ate substantially less than the other two groups. Faraj says that's likely because the meal had more protein and fat, which helped with satiation. So, even though the calorie counts may have been the same for all three meals, the effects were very different.
"The type of calories we choose to eat are a better predictor of how fueled up we will be, how hungry we will get throughout the day, and therefore, how much food we will end up eating," says Dr. Faraj.
Eating foods that are nutrient dense and contain more protein, fat and slow-acting carbs helps us feel satisfied for longer, she notes, and that can lead to better success with weight management than simple calorie tracking.


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 Stay Healthy;   


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