IN THIS ISSUE
BACK TO BACK LONG RUNS
EATING BREAKFAST BEFORE EXERCISE
Routes and Photos
GENERAL INFORMATION
EXERCISE IS GOOD FOR MENTAL HEALTH TO A POINT
2018 TRAINING SCHEDULE
JOKE OF THE WEEK
KIRG TRAINING PLANS
UP COMING EVENTS

Sat 8 Sept
LFS PATRIOT DAY 
Great Mills, MD

Sat 8 Sept
Stef Ripple 5k
Belvedere Md

Sat 15 Sept
PERSEVERANCE 5k
White Plains, Md

Sat 15 Sept
MY SOLE KNOWS 5k
District Heights, Md

Sun 16 Sept
MATT RECOVERY 5k
Havre de Grace, Md

Sun 16 Sept
TRI for the CHESAPEAKE
Mayo, Md

Sat 22 Sept
BOSS 5k
La Plata, Md

Sat 22 Sept
RUN for DAN
Waldorf, Md

Sat 22 Sept
JMJ 5k
Towson, Md

Sat 22 Sept
PREGNANCY CLINIC 5k
Crownsville, Md

Sat 29 Sept
GABRIEL NETWORK 5k
Columbia, Md

Sat 6 Oct
Howard County AUTISM 5k
Columbia, Md

Sun 7 Oct
KELLY T.S. 5k
Kent Island, Md

Sat 13 Oct
MYOSISTIS 5k
Centennial Park, Md

Sat 20 Oct
ST MARY RYKEN
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

BACK to BACK LONG RUNS and
HOW TO DO IT RIGHT

RonandBeau
The first rule of running training is that you don't overdo hard workouts.
 
The second rule of running training is that you don't overdo hard workouts.
 
The third, rarely talked-about rule of running training is that sometimes it's a good idea to almost overdo hard workouts.
 
Most long-term physiological adaptations for running accrue from consistent aerobic activity. That means building a big base and putting a lot of area under the training curve. Running easy most of the time is necessary for staying healthy, allowing that big base to form.
Think of your running fitness like the person on the evening news who has to be removed from their house with a forklift. They didn't get big with one ample meal, or even one hundred ample meals. It took lots and lots of meals over lots and lots of time. Similarly, building a fitness base so large that it has gravitational pull takes years of consistency.
But once you have grabbed the low-hanging fruit (or low-hanging cheeseburgers) of base building, it's important to introduce new stimuli that cause your body to adapt. For many coaches and athletes, back-to-back workouts serve this purpose.
By stacking workouts, either on back-to-back days or even with two in one day, your body faces more stress. If you subsequently recover from that stress, your body can theoretically rebound with even greater performance improvements. So if you have been running for at least a year and your performance gains have begun to stagnate (which is natural for all of us), back-to-back workouts may be the solution.
Here are a few things to keep in mind as you do this kind of training:
 
1. Eat and hydrate lots between the workouts. The goal is to accelerate recovery as much as possible. (Advanced training note: Coach Renato Canova, famous for coaching some of the world's fastest marathoners, has a "special block" that involves two hard workouts in one day with minimal refueling between them. I experimented on myself once with a special block, and it ended so poorly that my ego has yet to recover. Generally, do two hard workouts in one day only on the advice of an experienced coach.)
2. Follow up back-to-back workouts with at least two easy days. The increased stress requires increased recovery.
3. Don't overdo hard workouts. I know I've already stated this one twice, but it's so important that it deserves a third mention.
 
Usually, back-to-back hard efforts will fall into one of two categories:
 
1. Back-to-Back Long Runs
Using back-to-back long runs to train for ultra racing is part of the training canon, if there is such a thing. The idea is that you cannot run a single 40- or 50-mile day in training without getting injured, so you should split that mileage up into two runs to get similar benefits with less risk.
 

While there is some debate on the efficacy of back-to-back long runs, many successful ultrarunners use them in the build-up to their big races. For example, Chris Mocko (7th at the 2016 Western States 100) and Corrine Malcolm (US 50 Mile Trail Champion) both used back-to-back long runs seven, five and three weeks before their key competitions.
If you are a mere mortal, try doing back-to-back long runs twice before your ultra. A good rule of thumb is 30 to 40 miles over two days for a 50K; 35 to 50 miles over two days for a 50-miler; and 40 to 55 miles over two days for a 100-miler.
 
On both days, focus on running the downhills similar to how you race them. If these runs have a secret, it's that they help your body adapt to race-specific pounding, so using the downhills could prevent race-day muscle failure.
 
If you are racing shorter distances, back-to-back longer runs can still be helpful, but focus more on specific efforts within the runs (which should be lower overall distance). My wife Megan Roche often does 30 to 35 miles over two days with a speed focus on day one, then a climbing focus on day two.
 
2. Back-to-Back Hard Workouts
While back-to-back long runs could be useful for any ultrarunner, stacking hard workouts necessitates a bit more experience since it requires a lot of fitness to maintain faster efforts over two days. Coach Jason Koop's athletes are known for using stacked hard workouts, and they've won many big races in the process.
Koop's philosophy often entails working the same energy system during a single training block (for experienced athletes). For an athlete focusing on VO2 max, an example might be 6 x 3 minutes hard one day, then 5 x 4 minutes hard the next. If an athlete has a lactate-threshold focus, he or she might do 4 x 8 minutes one day, then 3 x 10 minutes the next. (Note: these are instructive examples and don't come from Koop or any of his athletes).
If you're less experienced, you can focus on a shorter, more intense workout one day, then a longer, slower workout the next. An example would be 10 x 1-minute hills on day one, followed up by a long run or a sustained tempo on day two. By doing the shorter workout on day one, your body will be less beat up for the longer effort to follow, decreasing injury risk.
Use these workouts judiciously, and you may have the secret to building fitness so massive that it can't even be budged with an industrial-strength forklift.
 
r the course of this season and it has definitely helped in terms of strength, endurance and speed. My main advice to anyone who is considering this is to Listen to your body! Too much and you just took a giant step backwards. Get it right, though, and you'll be enjoying a PR on your upcoming races for sure. 
 
Like the song says, it's all about that base!

 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'
  
 
DIFFERENT RACES, DIFFERENT CONDITIONS, DIFFERENT EVERYTHING.
 

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

Eating Breakfast Before Exercise May Burn More Carbs and Boost Metabolism
*article submitted by Stu Bland.

As the popular saying goes: "Breakfast is the most
 important meal of day." For some, a well-rounded 
breakfast has to be their first meal of the day, while
 others feel that they function the best when they 
skip out on breakfast completely.
Whether or not you should eat breakfast before 
exercise in the morning has been a widely 
discussed topic. Some say it's important, as it 
whereas others believe in fasted workouts in order 
to burn more fat, if that's what you're after. 
According to a study published in the American
 Journal of Physiology: Endocrinology and 
Metabolism, eating breakfast before working out 
may "prime" the body to burn more carbohydrates 
during exercise and accelerate metabolism after 
working out.

Researchers at the University of Bath were 
studying the effect of eating breakfast vs. fasting 
overnight before cycling for one hour. In a 
controlled test, 12 men completed three trials: 
eating breakfast followed by three hours of rest, 
eating breakfast two hours before exercise, and 
overnight-fasted exercise.
After the exercise or rest, researchers tested the 
blood glucose levels and muscle glycogen levels 
of the volunteers. They found that eating breakfast 
increased the rate that the male volunteer's bodies 
were burning carbohydrates during exercise and
 also increased the rate that the body digested and
 metabolised food eaten after exercise.

"This is the first study to examine the ways in 
which breakfast before exercise influences our
 responses to meals after exercise. We found that, 
compared to skipping breakfast, eating breakfast 
before exercise increases the speed at which we 
digest, absorb and metabolize carbohydrates that
 we may eat after exercise," Dr. Javier Gonzales, 
senior lecturer in the department for health and 
colead of the study, said, according to Science Daily. 
"We also found that 
breakfast before exercise increases carbohydrate burning during exercise, and that this carbohydrate wasn't just coming from the breakfast that was just eaten, but also from carbohydrate stored in our muscles as glycogen," said Rob Edinburgh, PhD student in the department for health and study co-lead.
Because of the increase in the use of muscle glycogen, this may be why there was a rapid clearance of blood sugar after lunch when breakfast was consumed before exercising, Rob explained. "This study suggests that, at least after a single bout of exercise, eating breakfast before exercise may 'prime' our body, ready for rapid storage of nutrition when we eat meals after exercise," the researchers concluded.

This study only assessed the short-term responses to breakfast after exercise and longer-term implications are unclear. Instead of drinking water first thing in the morning, with the hopes of boosting your metabolism, simply start eating breakfast before your morning workout!

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

 

Spring/Summer Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
Week #315, 25 August 2018
===========================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

   
Relish the bad training runs. Without them it's difficult to recognize, much less appreciate, the good ones. Learn from them

GENERAL INFORMATION
  
NOTE:  We are down to 3 months coverage for the TRUMAN PORT A POT -
HEADS UP:
We got tabbed for $100 for 'abuse' of the unit - likely done by Park N Ride users during the week.  This is the 2nd occurrence in 3 months. We are going to make some changes to service and monitor the use during the week to see if we need to put a chain with combo lock  during the week. Stand by.

==============================
 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.
-----------------------------------------------------------------

BACON RIDGE NATURE TRAILS
 

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
Exercise Is Good For Your Mental Health-But Only To A Point
Given the many benefits of exercise - ranging from physical fitness and chronic disease prevention to improved mood - it may seem logical that the more you do, the better. But a large new study suggests that's not always the case, at least when it comes to mental health.
It's well-established that exercise can improve mental health, and potentially even alleviate or prevent depression. But how much is enough to see a change? The new research, published Wednesday in the Lancet Psychiatry, says that just two hours of any form of exercise each week may make a significant impact.
"One of the nice things is the accessibility of this," says study co-author Adam Chekroud, an assistant professor of psychiatry at Yale University. "It seems like some of the benefits are pretty in reach for most people."
For the study, the researchers analyzed data provided by more than 1.2 million U.S. adults who responded to the Centers for Disease Control and Prevention's Behavioral Risk Factor Surveillance System survey between 2011 and 2015. These individuals answered questions about their exercise regimens, lifestyle habits, health histories and the number of days per month they experienced poor mental health.

On average, people reported 3.36 days of poor mental health per month. But those who said they exercised - through activities ranging from housework to running - experienced about 1.5 fewer gloomy days per month than sedentary peers, according to the research.

When digging further into the numbers, the researchers noticed an interesting pattern: People who exercised for a moderate amount of time (about 45 minutes per session) saw better mental health results than those who favored marathon workouts. Similarly, sweating three to five times a week was associated with a bigger reduction in poor mental health days than either not exercising at all or hitting the gym more than five times a week, according to the research. Together, these results led the researchers to conclude that exercising for two to six hours a week may be the sweet spot for mental health.

Federal physical activity guidelines, meanwhile, recommend 75 minutes of vigorous aerobic activity or 150 minutes of moderate aerobic activity per week, plus twice-weekly strength training sessions, to reap the health benefits of exercise.
Chekroud says the new study didn't look at why six hours may be the upper limit on mental health gains (or whether exercise actually causes the patterns reflected in the data), but speculates that excessive exercise may be indicative of mental health issues.

"Some people get obsessed with exercise, and some people run themselves into the ground. You can definitely see why someone who's exercising a lot, or maybe obsessively, might have worse mental health," he says.
On the flip side, Chekroud says people who don't exercise at all may miss out on the mood-boosting effects of fitness, which he says may actually change the way the brain functions.
"There's a lot of literature suggesting that people who are depressed and taking antidepressants who also exercise generally do better than people who just take antidepressants," he says. "I think there's for sure something going on neurobiologically in people who have depression that's being helped by exercise."
Chekroud's study provides some support for that hypothesis. Among individuals previously diagnosed with depression - who tend to have a higher-than-average number of poor mental health days - those who exercised had 3.75 fewer poor mental health days per month than those who didn't.
And while just about any form of physical activity is good for your body and brain, the researchers found that certain types of exercise were associated with slightly more mental health benefits than others. Team sports led the pack with a 22.3% reduction in mental health burden, followed by cycling (21.6%) and aerobic/gym exercises (20.1%). In a separate analysis, Chekroud and his colleagues also found that mindfulness exercises, such as yoga and tai chi, bestowed better mental health benefits than walking and many other types of exercise. These findings are in line with research that says social support and mindfulness may each improve mental health.

Chekroud, who's also a co-founder of the mental health startup Spring Health, says he hopes to use this data to develop a platform that could recommend customized mental-health-boosting exercise regimens, depending on a person's demographic profile, symptoms and preferences. That service could be available within the next year, he says.
But in the meantime, he says the study results should be encouraging for anyone looking to make a healthy lifestyle change. "A lot of people exercise for physical health benefits or weight loss," Chekroud says, "but the concept of exercising for mental health benefits, explicitly, is pretty exciting."
Sponsored Stories

 

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.     

  

JOKE OF THE WEEK


HEY, WHO's BEEN
FOLLOWING ME? 
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

  BLUEPOINTTIMING.com 

   c: 410-570-0003