IN THIS ISSUE
Sunday TRAIL RUNS
WORKOUTS
SPECIAL NOTES
Routes and Photos
DO YOU MAKE THESE MISTAKES?

UP COMING EVENTS

 

 

12 May - CONNOR RICE SMILE 5k

Centreville, MD

Details/Register HERE

 

12 May - MELANOMA 5k

Cambridge, MD

Details/Register HERE

 

13 May - Centennial Lake Swim

Columbia, MD

 

19 May - METRO Delta 5k

Columbia, MD

Details/Register HERE

 

19 May - PG County Fire Dept 5k

La Plata, MD

Details/Register HERE

 

27 May - Lanyard Vinyard 5k

Lanyard, Kent Island 

Details/Register HERE

 

2 June - ROCK N RUN

Centreville, MD

Details/Register HERE

 

9 June - Run AWAKE for Uganda 5k

Quiet Waters, MD

Details/Register HERE

 

23 June - Hemophilia FDN 5k

 Quiet Waters, MD

Details/Register HERE

 

23/24 June - Annapolis 24 HR RELAY Against Hunger

Bates Track, MD

Details/Register HERE

 

22 July - ROSARYVILLE Trail Runs

10k, 10M, 25k, 50k

La Plata, MD

Details/Registration HERE

 

11 July - BEN MOORE MEMORIAL

Half Marathon and 10k

Truman Pkwy

Details/Register HERE

 

 

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

 KIRG

 

SUNDAY TRAIL RUN
Our Sunday trail run on the AHS trails provide a great opportunity to get in a low intensity, depletion run, after your long Saturday run. Start times are from 8am to 9am so post on the Annapolis Trail Runner's Facebook page if you are interested in joining us.  We leave from the parking lot next to the stadium.

 

This Weeks WORKOUTS 

 

 

Wednesday AHS Track Session
-   START 6:00pm   

 Good session Wednesday. Plenty of light, beautiful evening.  Let's do the HIITS session discussed last week again: 1 Mile Warmup; 6 x 30sec All Out, 5 min easy jog; 6 x 30sec All Out, 1 Mile Cool Down.

  Give me some feedback on how it goes.

 

Remember, it is about gradual progression that will make you faster WITHOUT getting injured.  If you walk off the track or step off the treadmill feeling like you could have done more - you did just the right amount.  Patience is the hardest lesson runners learn.

  

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     

This week let's do 14 miles - directly out Rt 450 to the 7 MILE mark just before the Staples Corners intersection and back.   Add some "pick ups" of 2 minutes every mile on the way back.

 

Anyone looking to go longer,  should let me know so we can make sure water is at the 8 and 10 mile stops.  

 

Take note of all the things that affect your run - how you feel, what you ate, when you ate it, how much you drank, your pace at various points during the run (too fast early?  NOW is the time to continue BUILDING YOUR BASE and increasing your BASE PACE.

 

 Keep thinking - "easy, relaxed, smooth stride and breathing". THINK RUN TALL.  Keep  taking "mental notes" on where you need nutrition, salt tabs, etc.  

 

   Sunday Trail Run- 8:00am - 5 Mile loop; starting from the AHS football parking lot. This has been less formal do it is best to check.    Tom, Dennis, Jane, and Janice did a muddy run on the AHS Trails at 7:30am Sunday. 

 

 - Join our Facebook Group "Annapolis Trail Runners" and get details and share tips and questions directly with other members of the Group.

 

Hope to see you at the track.  

 

 

SPECIAL NOTES

 VOLUNTEERS - are needed to help lay out cones for the TRIROCK Tri on 12 May

----------------------------------------------------------------

 

Don't worry about the short window for registering for the Marine Corps Marathon. We will have GUARANTEED MCM ENTRIES again for 2012; just let me know.

---------------------------------------------------------------

So far there are now 18 ready to commit to the Wineglass Marathon in New York on 30 September as a group "destination race". There is a Facebook Event and Group to see who else is "in" and see details, including support from the Race Director, and possible Winery visit. Why not join the party and add a new race to your resume?

----------------------------------------------------------------

Registration is open on Active for the 2012 Moore's Marine's Training Programs. As veteran's, this registration if for the enitire year.  Training starts 26 May.

For details and register Click HERE

 

 

 

PORT  A   POT  Donation
We need your donation.

 If you have not made a donation in a while, please consider doing so. The Port A Pot is maintained by donations from you

NOTE:

I can now accept credit card donations; with secure, receipt verification.

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:  http://www.runningahead.com/groups/truman/Forum

 

NOTE:  Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve.carton@retrievalsystems.com  Take a look.

 
OUR SPONSORS
 
bluepoint cat



Spring  Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #24; 12 May
============================

You can be told you have a 90% chance or a 50% chance;  or a 1% chance,
BUT YOU HAVE TO BELIEVE, AND YOU HAVE TO FIGHT
 

LANCE ARMSTRONG

 



 GREETINGS   MOORE'S MARINES' ***KENT ISLAND RUNNERS, and *** PENINSULA PACERS RUNNERS


----------------------------------------------------------------

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.

 

 ********************************************  

Sorry this is a little later than usual.  I got back late yesterday from a week in the badlands of Southwest Texas at Big Bend National Park. We did 30 miles of hiking, and evern did some hill repeats.  We came across three bear ( but not THE three bears), lots of deer, a cayote (the four legged kind), a very upset rattlesnake, and threw rocks into Mexico, and wadded in the Rio Grande.  We covered 1139 miles by car, went 106 miles without seeing another car, and had a stretch of 85 miles without turning the steering wheel more than two inches.  The temps got to 108 when we were in the desert but hovered around 92 at the 7,000 ft elevations at the park resort we used as base camp.

BigBendBalRock

 BigBendBear

Here is sort of a Race Report from Peter Tango upon his return from a business trip to Portland Oregon. 

"I also ran in a mucky, muddy 5K and took 2nd overall. Changed my strategy from my last 5K in February and had a much better event. I was trounced by a 30-something guy from the local track club (His time was a blistering 16:13 to my 18:17) but I finished a full minute ahead of the rest of the field. Quote of the day: A guy came up to me after the race and said " We kind of expected Tory to win but who the hell are you?"  I'll keep that one in mind for inspiration when I'm chugging through the half marathon at Eagleman in a few weeks :-).

 

  Here are a couple other races I hope you put on your calendar: 

 

 ROSARYVILLE  TRAIL 10K, 10M, 25K, 50K RUNS - Sunday 2 July.  Registration is OPEN.  Details in left column.

I am looking at making this my 100th ULTRA - I would LOVE some company :-)

  

BEN MOORE MEMORIAL 10k and Half Marathon -Saturday 11 August.  Registration is OPEN.  Details in left column

 
Do You Make These 5 Running Mistakes?
 Marathon training has not started yet and some of you have asked me about having 'dead legs' and lack of energy and fatigue- the key signs for over-training. There are a variety of likely culprits that may be the root cause of the fatigue. The first step is to find the root cause. The second is to fix it. Here is a list of possible culprits and how to modify your life to recover, adapt, and run strong again.
  • Mileage. Although the general rule of thumb is to increase mileage by no more than 10% per week, this is just that-general. It doesn't apply to everyone. Ultimately, it depends on the mix of variables that make up your life (see below). Runners tend to experience aches and pains or accumulated fatigue three to four weeks post-progression, meaning if you are increasing too much, you won't necessarily feel it right away, but several weeks later when the fatigue accumulates beyond a tipping point.
  • The Fix: Ease back on the mileage progression for two to three weeks and run fewer miles with consistency. Many times this is enough to allow your body time to recover and return to joyous runs.
  • Speed. Another trigger is pushing pace and running harder. This can be deceptive, as you can run the same pace you normally do, but it can translate to "harder" effort levels based on a host of variables (sleep, stress, nutrition, elements). If you are running your normal four-miler at your normal 10-minute pace, but it feels like a hard effort-your mind sees that as an easy run, but your body feels it as a hard workout. When you run hard too often, it leads to the fatigue you're describing. Additionally, fatigue can arise from running harder effort workouts (speed, hills, tempo) too frequently or progressing too quickly without an adequate base of mileage. If you start building the penthouse before you pour the concrete for the foundation of your house, it just doesn't work.  Too much - too soon is a bad combination.
  • The Fix: Invest in developing a solid base of easy, aerobic mileage (your foundation) before you add harder effort runs (the penthouse). Your body will adapt more readily and attain the strength and stability to run at harder efforts. Consider speed workouts and other hard effort runs like a spice in your recipe and season to taste (a little goes long way). Run by effort rather than pace. You'll always run in the right gear no matter what the day brings.
  • Terrain. Making the transition from treadmill running to the roads can be taxing even if you run the same pace. For one thing, a 10-minute pace on the treadmill may not feel the same as a 10-minute pace outside. And, the impact forces can be greater when running outdoors versus the treadmill, not to mention the elements (which I'll get to in a minute).
  • The Fix: The more you run on a treadmill, the slower the transition should be to running outdoors to allow your body time to adapt to the variance in impact forces and running mechanics. Example: If you are running 100% on the treadmill, transition one run every one to two weeks outside. When you do, let the pace be the outcome and run by effort rather than pace.
  • Elements. This year's Boston Marathon is the perfect example of what heat can do to running performance (it slows you down). Some regions had summer weather in March this year and runners went from training in 40-degree weather to 80s overnight. The body has to work a lot harder to cool itself in the heat, especially when you aren't yet acclimated, which usually takes a solid two weeks of hot-weather running. Although dead legs aren't a direct result of one hot run, if you train at your normal pace in the heat, fatigue will result down the road.
  • The Fix: Run with the flow of what the day brings. Doing so will allow you to run in the right zone (easy, moderate, or hard) based on what is going on in the moment: extreme pollen levels, heat and humidity, winds, mud, or snow. When you run by your body rather than your head, you'll run your best effort no matter what challenge life throws at you.
  • Recovery. Muscle tightness, fatigue, and energy levels ebb and flow based on the amount of stress (running) versus the degree of recovery. The amount of recovery depends greatly on the amount of total stress in your life. That is, in order to understand how much recovery a runner needs, it is important to look at all the life ingredients including sleep, quality of nutrition, hydration, running mileage and intensity, strength training, changes (new form, shoes), and life stress-to name just a few. The combination of burning the candle at both ends with a lack of quality recovery in the form of a complete rest day or active rest (cross-training) can translate to overall fatigue and tired legs.
  • The Fix: Invest in quality down time with complete rest days and active recovery based on your life schedule. The body grows stronger when optimal amounts of stress are balanced with recovery. In general, the more stress in your life, the greater the need to balance that energy output with recovery for rejuvenation. Investing in rest days, modifying the effort level or distance of your runs on days when you're feeling spent, balancing the demands of all your workouts (running and otherwise), eating quality fuel, performing flexibility work, and getting in quality sleep are all ways to balance the output and maintain a balance of energy out and in.

 

************************************
 "You can be told you have a 90% chance or a 50% chance; or a 1% chance,
BUT YOU HAVE TO BELIEVE, AND YOU HAVE TO FIGHT" 

LANCE ARMSTRONG
 

 

 

 Stay Healthy; 

  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

 

Bluepoint Race Management & Coaching LLC

This email was sent to steve.carton@retrievalsystems.com by lynnron1@comcast.net |  
Bluepoint Race Management & Coaching LLC | 598 Pinedale Drive | Annapolis | MD | 21401