IN THIS ISSUE
A COMPREHENSIVE - LIST
JOKE OF THE WEEK
KIRG TRAINING PLANS
2018 TRAINING SCHEDULE
Routes and Photos
GENERAL INFORMATION
HOW TO PROPERLY FUEL YOUR LONG RUNS
ARE YOU EXERCISING TOO MUCH FOR YOUR MIND
UP COMING EVENTS

Sat 20 Oct
ST MARY RYKEN
Leonardtown, Md

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

Sat 20 Oct
Charles County Social Services 5k
La Plata, Md

Sun 28 Oct
CATHOLIC H.S.
Baltimore, Md

Sun 11 Nov
J.P. HOME 5k
La Plata, Md

Sun 11 Nov
BEST BUDDIES 5k
Piney Orchard, Md

Sat 17 Nov
GOLDS GYM 5K
Capital Heights Md

Wed 21 Nov
AACC Turkey Trot
Arnold, Md

Thur 22 Nov
CAMPS LETTs Turkey Trot 5k/10k
Edgewater, Md

Thur 22 Nov
ECHO DEVELOPMENT 5k
Prince Frederick, Md

Sat 1 Dec
Caroline/Dorchester Cnty REINDEER RUN
Denton, Md

Sat 8 Dec
KENT ISLAND JINGLE BELL
Kent Island

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

A COMPREHENSIVE
LIST FOR
PRE-DURING-POST
RACE

RonandBeau
With all the hope and hard work that you've invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a few reminders to keep you on track in the critical days and hours before the starting gun fires, and to help you recover after you cross the finish line.

The Week Before the Race

Stop stressing. 5Ks and 10Ks are hugely positive community events. At most races, there are plenty of spectators cheering and plenty of food and drink at aid stations. (Learn about aid stations below). Many runners-no matter how seasoned they are-fear finishing last. But try not to focus on it. In all likelihood, you won't be. People with a very wide range of abilities and levels of fitness participate in these races, and many people even sign up to walk them from start to finish.
Cover the route beforehand. If possible, run, walk, or drive the route where the race will take place. By becoming familiar with the course, the turns, and the elevation changes, you'll have a sense of where you'll need to push and where you can cruise. And finding the race start beforehand will prevent you from getting lost on race morning.

Eat what works for you. 
Your best bet is to eat whatever has worked best for you-given you a boost without upsetting your stomach-during your regular runs. Don't eat anything heavy within two hours of the race. A smoothie containing fruit and yogurt is always a good choice because it gives you a good balance of carbs and protein but not too much fiber as it could cause GI distress. 
Get ready the night before. Lay out your gear and get as much sleep as possible-aim for eight hours.

The Days Before the Race

Don't do anything new. Race week isn't the time to try new shoes, new food or drinks, new gear, or anything else you haven't used on several workouts. Stick with the routine that works for you.
Get off your feet. In the days before you race, try to stay off your feet as much as possible. Relax, and leave the lawn mowing, shopping, or sightseeing for after the race.
Graze, don't chow down. Rather than devouring a gigantic bowl of pasta the night before the race, which could upset your stomach, try eating carbs in small increments throughout the day before the race.
Put your hands on your bib. 
The night before the race, lay out your clothes, and if you have your bib, fasten it on. That's the one thing you need at the starting line. Don't show up without it!

Limit your sipping. 
Yes, you need to stay hydrated, but no major drinking 30 minutes before the gun; sip if your mouth is dry or it's particularly hot out. Some athletes will take a mouthful and use it as a rinse and spit. Your best bet is to stay hydrated throughout the day. Aim for half your body weight in ounces. So for instance, if you weigh 200 pounds, aim for 100 ounces of calorie-free fluids like water each day. If you weigh 160 pounds, aim for 80 ounces per day. 

Arrive early.
 Get to the race at least one hour before the start so you'll have time to pick up your number (if you don't already have it), use the porta-potty, and warm up. You don't want to be running to the starting line.
Identify yourself. Put your name, address, cell phone number, bib number, and email address clearly on your race bib.

Bring a trash bag. 
A heavy-duty trash bag can provide a nice seat so you don't have to plop down on wet grass. If it's raining at the start, you can use the trash bag as a raincoat.

Bring extra tissue. The only thing worse than waiting in a long porta-potty line is getting to the front and realizing that there's nothing to wipe with.

Don't overdress. 
It will probably be cool at the start, but don't wear more clothing than you need. Dress for 20 degrees warmer than it is outside. To stay warm at the start, you may want to bring (expendable) clothes that you can throw off after you warm up.

Set at least two goals. 
Set one goal for a perfect race and another as a backup in case it's hot, windy, or just not your day. If something makes your first goal impossible halfway through the race, you'll need another goal to motivate you to finish strong. And it's best to set a third goal that has nothing to do with your finishing time. This performance goal could be something like simply finishing; running up the hills rather than walking them; or eating the right foods at the right time and successfully avoiding GI distress.

Line up early. 
You don't want to be rushing to the starting line, so don't wait for the last call to get there.
Start slow, and stay even.
 Run the first 10 percent of the race slower than you normally would, with the idea that you'll finish strong. Don't try to "bank" time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race, and save your extra energy for the final stretch to the finish.

Aid Stations
Most races provide some aid stations along the way with bathrooms, water, fuel, and/or medical help. This is great because you don't have to bring your own. However, it can be tricky to negotiate when there are dozens of runners all trying to go through at once. Here are some tips to get through them smoothly:

Find out what they're serving beforehand. Check the race website before the big day to find out whether they're serving water or sports drink at the race. Try the brand and flavor that they're serving before the big day so that you can make sure it sits well with you. If it doesn't, you can bring your own.

Don't stop short. 
As you're approaching an aid station, you'll see a lot of people pile up right in front to get their drinks. You'll want to run past the pileup and target the end of the aid station.

Go to the end of the table. Look for one of the last volunteers-make eye contact-and hold your hand out to reach for it. Make sure to ask "water or sports drink?" before you take it.

Step away. Once you get your cup, step away from the aid station, so no one runs into you from behind.  

Take your time. - Don't worry about losing time here.  It is worth the few extra seconds it takes to slow down to make sure you are getting the fluids down your throat, not your shirt. 

After the Race - Keep moving. Get your medal and keep walking for at least 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state. Be sure to do some postrace recovery stretches.

Refuel. There are usually snacks at the finish line, but what the race provides may not sit well with you. To recover quickly, bring a snack with a combination of protein (to rebuild muscles) and healthy carbs (to restock your energy stores). Consume it within 30 minutes of finishing the race. You might try a sports recovery drink, energy bar, or other packaged food that won't spoil, spill, or get ruined in transit.

Get warm. Change out of the clothes you ran in, and get into dry clothes as soon as possible. After you cross the finish line, your core temperature will start to drop fast, and keeping sweaty clothes on will make you cold.
The next day, get going. As sore as you might feel the day after the race, it's important to do some sort of nonimpact activity like walking, swimming, cycling, or working out on the elliptical trainer. The movement will increase circulation to your sore muscles and help you bounce back sooner. Just keep the effort level easy.

   That initial session involved about 20 minutes of a 10 min/mile pace - moderate - in which I was videotaped from front/back/both sides and the force of each stride recorded by the sensors in the treadmill. 
 
DIFFERENT RACES, DIFFERENT CONDITIONS, DIFFERENT EVERYTHING.

 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."   

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/

 

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

 

Spring/Summer Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
Week #319, 20 OCT 2018
===========================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

 
"FITNESS CAN NOT BE BORROWED, BESTOWED OR BOUGHT, BUT LIKE HONOUR, IT MUST BE EARNED."

GENERAL INFORMATION
NOTE:  We are down to 2 months coverage for the TRUMAN PORT A POT -
.---------------------------------------------------
The IRONMAN World Championships were held in Kona Hawaii this past weekend.  Patrick Lange broke the finish line tape in a record time of 7:52:39. He is the first athlete in Ironman's 40-year history to break eight hours on the grueling Kona course. His splits were 50:37 for the 2.4 mile swim, 4:16:04 for the 112 mile -bike, and 2:41:31 for the run.
Think about that -- After swimming 2.4 miles (half way across the Bay Bridge), he averaged over 26 mph for 112 miles. That's faster than the speed limit on my street. After getting off the bike, he ran a marathon in 2:41:31 - that is a 6:16 min/mile pace...AFTER being near anaerobic for almost 6 hours.!!  WOW, just WOW!!
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
HOW TO PROPERLY 
FUEL FOR YOUR
LONG RUN
Eating too much too close to training or competition for your own personal tolerances is probably the biggest nutritional mistake that you can make as a runner. Because running jostles your gastrointestinal system, GI disturbance is a more common problem in running than in other endurance sports. Timing your pre-exercise meals is important for feeling "light" during your run and avoiding unpleasant symptoms such as a sloshing stomach, bloating, cramping, and diarrhea.
Prior to a short, relatively easy run, what you eat before training may simply be a matter of comfort and fending off hunger or hypoglycemia. It is not uncommon for runners to train in the early-morning hours. Some experiment and find that having something light, such as juice and a plain piece of toast, works best at this time. Regardless of your tolerances, make sure that you drink water or even a sports drink to hydrate. On long morning runs, consider taking a fluid bottle or fluid belt with you.
Consuming a sports drink maintains blood glucose levels in the latter part of a longer run, but even on shorter runs it is good practice. It prepares you for longer races, and it helps in any run that occurs after you have not eaten for several hours, whatever the time of day. Consuming regular meals and snacks replenishes your fluctuating liver glycogen stores and consequently helps maintain steady blood glucose levels throughout the day and during training.
For afternoon or evening runs, try to time your meals carefully and eat 3 or more hours before running. Leave enough space between meal or snack times and training times, especially for high-intensity runs and speed work. Emphasize carbohydrate sources that are easily digested. You may want to consider a liquid sports supplement, a meal-replacement product, or an easily digested gel before longer training sessions. Real food products also work well if you have experimented and determined your own tolerances.
Fueling for the Long Run
Experiment with pre-race eating before your long weekend run. This practice sets the stage for race day-it is particularly important to know your tolerances and preferences when racing a distance of 10 miles (16K) or longer. Although it may be tempting to sleep as late as possible before a long early-morning run, the pre-exercise meal is necessary for filling both liver and muscle glycogen stores. Liquid meals may work best, but you can also experiment with carbohydrate foods that are low in fiber. Knowing what works for you in training will help lighten pre-race nerves and help you feel more comfortable about your nutritional choices on the big day.
Ideally, take in as much carbohydrate as you can tolerate up to 1 gram per pound (about 2 g/kg) of body weight 2 hours before the long training run. Although you may leave a longer time interval after eating before a race start, this is still essential practice for having a quality and well-fueled long run. If you decide to eat even closer to the long training run, lower your carbohydrate intake to half a gram per pound (about 1 g/kg) of body weight. Food choices should be kept simple. Two hours prior to a long run, a 160-pound (73 kg) runner could consume more than 100 grams of carbohydrates from 2 slices of toast topped with 2 tablespoons (40 ml) of jam, plus 12 ounces (360 ml) of orange juice. After this meal and leading up to the run, 24 ounces (960 ml) of a sports drink would provide an additional 40 grams of carbohydrate or more.
Some simple morning noshes that sit easy in your stomach and pick up your run include:
  • 1/2 bagel with 1 tsp. (8 ml) peanut butter and 1 tbsp. (20 ml) jam with 8 oz. (240 ml) juice
  • 1/2 cup instant oatmeal with 4 oz. soy milk and 1 tbsp. (20 ml) raisins
  • 1 medium-sized high-carbohydrate energy bar and 1 banana
  • Pretzels and hummus with a glass of juice 
  • Liquid meal replacement
  • Crackers with a nut spread and banana
  • Smoothie with milk, yogurt, and fruit
  • Tortilla with peanut butter and raisins
  • Chocolate milk and grapes
  • Toasted waffle with syrup and fruit
  • Bowl of rice and juice
Of course, coffee or tea, or a glass of water, can be included with all of these suggestions. Even with a good morning carbohydrate boost, longer or higher-intensity morning runs may call for use of sports drinks. Experiment with pre-run foods and fluids, as well as with water or sports drinks during your run, to determine what provides the best energy boost within your tolerances.
See what to eat and when with Sports Nutrition for Endurance Athletes. Ryan demystifies optimum daily nutrition and shows simple steps to make the best decisions about what you eat and drink.
 Give it a try.

 
ARE YOU EXERCISING 
TOO MUCH
FOR YOUR MIND?
Moving and exercising more can be one of the most effective ways to improve our mental health, but triathletes also need to know when to slow down, writes Tim Heming

"It's a ludicrously hard thing to admit to feeling depressed, especially when I have no way of quantifying it."
Those words come from two-time British Olympian and Parkrun record holder (with a speedy 13:48mins at Bushy Park in London), Andy Baddeley. They'll also strike a chord with a lot of athletes who are struggling to differentiate between just feeling a bit low and showing increasing symptoms of depression.

Perhaps a better way to look at it is that - like injury and illness - it's often not black and white. Not one minute being fine, the next sick, but more of a sliding scale, where sometimes it's right to push on through, and other times stop and seek help. If we also appreciate it's a spectrum we're all on, then there's a duty to watch out for both our own mental health and others around us. After all, when depression really does grip, often the individual affected is the last to notice.

Like Baddeley, many athletes have started speaking openly about their mental health challenges. We should celebrate that, but also realise that while exercise is nearly always part of the solution - and increasingly GPs are suggesting patients take part in their local Parkrun or GoTri events - it's not a silver bullet to cure all mental woes. Telling Baddeley to go and run hard 1km repeats is clearly not the answer.

In reality, it's a two-way street. There are clear benefits to getting out into the fresh air, clearing your head and communing with nature. Chemically, the brain produces endorphins, norepinephrine, and dopamine when we move vigorously, mighty hormones that boost how we feel and keeps athletes coming back time and again. Unlike alcohol, cigarettes and even (although some triathletes will debate this) coffee, exercise as a drug is also essential... to a point. Which is where the word moderation comes in... and eyes glaze over.

It's an understandable response. Possibly because of its 'more is better' make-up and autonomy to achieve goals which are affected by fewer external influences than team sport, triathlon attracts those of obsessive, perfectionist mindsets. Moderation isn't just boring, but anathema. Yet if that typifies you, also be cognisant that the environment you're immersed in is already skewed from everyday life, and probably your former life too. By its nature, triathlon is an extreme sport, yet we normalise it all the time.

Even a sprint distance of 750m swimming, 20km cycling and 5km running means at least 90 minutes of intense exercise for most. Yet while it might seem a lot when we first step into tri, soon we're doing it before breakfast as we train for an Ironman. Then we go to work. It's the sort of rationale that would bemuse 95% of the population. Scan your office if you want proof.
Part of the problem is how easily we detach mental and physical health, as if our mind works independently to the rest of the body. While we can objectively step back and see how we need to train to reach our goals, or rehab specifically to recover from injury, we neglect that the brain is an organ too. If your body is inflamed, the mind suffers, often leading to poor decisions, such as going for another run when the smart choice would be to sleep.

Sometimes it becomes even more serious. Overtraining syndrome is categorised by an increased intensity or duration of training having a detrimental effect on performance. As well as chronic fatigue and overuse injuries - stress fractures being particularly prevalent - there are changes to blood chemistry, an impaired immune system, increased resting blood pressure and heart rate, and a slump in mood. In fact the symptoms are so similar to that of clinical depression, scientists believe the etiology may be identical.

Eating disorders, particularly linked with endurance athletes, are the flip side of the same coin. A recognised trigger being the notion of 'lighter equals faster', as well as exercising more, the temptation is to eat less - often couched in the language of 'healthier'. (In an effort to make you toss the scales away, it's worth including the rebuttal that lighter often means weaker, which won't help a triathlete pedal a bike, nor pull through the water.)
  
It's common not to realise you're in a hole until you hit the bottom and have a chance to look up, so few athletes realise the negative spiral they're on. Instead, they feel in control. And in some respects they are, as their control becomes ever tighter over an increasingly restricted diet. But eating disorders do not just affect women. The charity, Beat, reports that more than 725,000 people in the UK are affected and one-fifth are men. We're more susceptible when most vulnerable, such as the example of Tom Fairbrother, a talented British marathon runner, who was on a trip to Kenya for altitude training and wrote openly of his experience in the Guardian here.

Not only did he have his own expectations and the perceived hopes from back home to contend with, he was also comparing himself against world-class east African runners. All it took was a misjudged comment about how he'd go faster if he shed a few pounds and Fairbrother developed bulimia nervosa. It took an intervention from his dentist, who found 75% of his front teeth enamel had been eroded before he found the courage to address it.
How do you recognise if your mental health is starting to become a problem?
 
If you find yourself becoming withdrawn, have spinning highs and crashing lows, your appetite lessens, your memory fades, you stop being decisive, training becomes a necessary chore, your libido drops, friends make cryptic comments because they're too British to speak candidly and tell you they're worried. It might be all or none of the above, and you might have no idea at all, but somewhere there will be signs. As Baddeley says, it's so hard to quantify.

What can you do to help yourself?
Seek professional help. A good first step is to see your GP and assess the options available in your area. The British Psychological Society can also help you find a specialist nearby. It's no secret the National Health Service is stretched and underfunded, and there may be a tough call to make as to whether to go private, which will depend on individual circumstances.

Put your trust in family, friends or a coach for support, and implore them to talk straight with you, however hard it feels. And take heed of what they say because invariably it will be better advice than you'll give yourself - largely because it'll be kinder advice. If they tell you to take time out and rest, do it. It will likely feel wrong, but it takes mental strength to beat the cycle.

Try and stick to healthy habits and routine too. In deep throes of depressive episodes when your cognitive function is low, they are vital because it gives you more chance of taking better actions on autopilot. A simple system for preparing healthy meals, such as batch cooking at the weekend and freezing, is one example, while having fixed times for friends or family to call for a chat, another. Strict rules around bed-time and a minimum eight hours sleep, another still.
On the other side, if you're in a harmful environment - perhaps an overly competitive one - change it if possible, preferably for a sunnier one and a natural source of vitamin D.
The negative habits also need to be challenged, which is the hardest part. Impaired mental health often manifests as a downward spiral of negative thoughts going round and round. It's not easy to stand up to these and change ingrained thought-patterns, which is why effective therapy is exhausting, but can also be effective and rewarding.

A final rule-of-thumb check for you on exercising and mental health. If you're heading towards a goal, keep running. If you're running away from something more important, stop and take the right - often difficult - steps to address it. The first step of which might be answering the question: why am I really continuing to exercise this much?



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 Stay Healthy;   

Ron

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