IN THIS ISSUE
MM Training Schedule
Sunday TRAIL RUNS
WORKOUTS
SPECIAL NOTES
Routes and Photos
FEAR, LOATHING, and EXCUSES
MOORE'S  MARINE'S MARATHON TRAINING SCHEDULE
 
Click here for: 
BenMoorelogo

UP COMING EVENTS

 

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. Our first official MCM Training track session starts this Wednesday with  4 x 400 (1 lap) 1/2 loop recovery; followed by 4 x 100, top speed, 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 6:30am     

This week is the second 10 mile run.  Option to go out to the Rt 450 5 Mile and back or do the Chesterfield loop.

 

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

 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.

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So far there are now 22 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?

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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
 
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Spring  Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #27, 2 June
============================

 

 "I can see myself being a runner, especially when I am around you guys."  - Steve Wilson, a Beginning Runner graduate



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


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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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NOTE:  6:30am START Time at TPkwy 

 

NOTE: Our 2012 Marathon Training schedule is available to the left.  A good trick is to print it and put it on your refrigerator and "X" off each run as a reward.  Feel free to share it with anyone you think can benefit from it.  Unlike some, I am less concerned about 'pride of authorship' than helping runners acheive their goals.

  

Willie, Tom N., and Tom G. did the Belle Branch loop "what a beautiful run. It was warm and humid but the conversation made the miles go by soo quickly that I finally realized I was whooped with only 2 miles to go. Wonderful running with the conversation dulling all the aches and pains that creep in on the long runs until you finally realize hey I'm whooped! And, I'm Finished!"  Tom C. , Paula, John and Molly did the Chesterfield/Camp Barret loop.

 

It should be noted that Paula did her longegest run EVER last week on the Bell Branch 16 mile loop.  WElL DONE , Paula!!  More to come.

This coming Saturday will see a lot of our group doing the ZOOMA race.  Good luck to all!

 

 

Race Report from Willie Gumula:   Terri and I ran the New Jersey Marathon last week.  The race started 3 miles from the Long Branch on Jersey Shore where I was staying so I had an easy run to Monmouth Park Race Track, Terri took the train from New York City.  After dropping off our gear we had to climb the coral fence which was an interlocking steel barricade if you needed to use the port-o-pots they were mile away after climbing the other side of the solid coral fence not a good way to start the day.   We started at 7AM one hour before the marathoners and ran through a gorgeous neighborhood of the most just beautiful homes and gardens many being waterfront and over three bridges overlooking the New Jersey creeks it was just so picturesque.  The first ten miles were just delightful and at 50 degrees it couldn't be any better, or so I thought, after we made the turn onto the boardwalk yes it got better.  A alight breeze  with the sights and sounds of the ocean waves breaking on the shore only enhanced the smell of the ocean the last three miles were pure heaven.  The finish came way too soon.  If anyone is planning on doing a spring or New Jersey marathon this one is a keeper!

 

 

 

  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

 
MARATHON TRAINING
FEAR, LOATHING, and EXCUSES 

 

Anyone who's spent any time in the business world is familiar with the acronym FUD which stands for "fear, uncertainty, and doubt." FUD is a corporate sales tactic used to leverage your company's product by "planting the seeds" of uncertainty for your rival's product in the mind of a prospective customer. These three little adjectives can effectively paralyze customer buying decisions and bring the sales process to a screeching halt.

For runners, FUD is alive and well and, I hate to say this, but many of you are your own worst enemy in this scenario. Sticking to it is crucial for taking on this grueling sport (along with figuring out your nutrition plan, taking time to recover, strength train, work fulltime and have a personal life, among other things). Is it any wonder you find yourself overwrought with the mere thought of racing?

 

After many years of being on the delivery end of the following, in recent years I have had many conversations with runners deeply affected by FUD.

Some common refrains I often hear include:

* I'm not fit enough.
* I haven't trained enough.
* I'm too fat and I'll be too slow to make the cutoff.
* I'll do lousy and fail my friends and family.
* I may as well have flushed my entry fees down the toilet.

 

This is by no means an exhaustive list of concerns; I'm sure you have some of your own.

Hopefully you realize that nothing you do would fail your family and the only way for you to fail is to give up after working so hard for so long. In fact, the ability to train and race at this level at all is an amazing feat that only a fraction of the population would even consider taking on!

When the fretting continues well beyond its expiration date, you need to get your head on straight.
No one is coming to your pity party because, let's face it, you've chosen to pursue running long distances.

Fortunately, I've learned (many, the hard way) some ideas for you to rewire your brain and (here's my baseball analogy for all you MLB fans) you won't be swinging at a pitch in the dirt. You must redirect your thinking by keeping a cheat sheet handy with the following questions

1. What makes you think you aren't ready?

2. What do you need to do to be ready?
3. Where are you today vs. where you need to be? What is the true distance between these two points?
4. What can you do right now to close the gap?
5. What obstacle is standing in the way? What will it take to remove it, and who can help you?
 Spend focused time thinking through your answers, jot them down and then look at them again later in the day. Better yet, enlist an accountability partner to ask you these questions. This should be someone who knows you well, someone you trust-someone who won't let you make excuses and will bust you if you do. Build your emergency plan to close the gap between where you are and where you need to be, share it with your accountability partner and get moving. Encouragement from your accountability partner to keep you in forward motion can be huge here, too. Ask for their help.

 


 

 

Training-like most hard efforts in our lives-is about building new habits. Consistency reinforces the habit-forming effort.

It's all about momentum.

 

 

 

 

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"I can see myself being a runner, especially when I am around you guys."- Steve Wilson, a Beginning Runner graduate 
 
 Stay Healthy; 


  Ron  

  BLUEPOINTTIMING.com 

   c: 410-570-0003     

 

Bluepoint Race Management & Coaching LLC

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