IN THIS ISSUE
A TOUGH FEW WEEKS COMING UP
WORKOUTS
Routes and Photos
WREATHS ACROSS AMERICA
A REAL PLAN TO BEAT FATIGUE
KENT ISLAND CHALLENGE SERIES
2014 MOORE'S MARINES TRAINING SCHEDULE

UP COMING EVENTS

   



Thur 27 Nov
STRUT STUFF TURKEY TROT 5K
Prince Frederick, Md
Details/Register

30 Nov
 HOT CHOCOLATE 5K/10K
Kent Island Cross-Island Trails
Details/Register

Sat 6 Dec
REINDEER RUN 5k
Edgewater, Md

Sun 7 Dec
DCPF Jingle Bell 5K
Quiet Waters
Details/Register


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

DETAILS HERE

KENT ISLAND 
CHALLENGE SERIES
NO CHARGE
dETAILS/REGISTER here
                           


 A TOUGH FEW WEEKS COMING UP
                               
RonandBeau

  

We have had some great weekend weather these past few weeks.  I know many of you are running Turkey Trots in the area as well.

Try to keep the momentum from these runs going.  It will get tough the next 3 weeks leading up to the Christmas holiday runs.  The travel and office parties will tempt you greatly!

We will keep the Saturday morning runs to give you some continuity but YOU will have to make a plan and make it a priority to get even your basic training done.  Now is the time to rely on your fellow runners to 'get you out the door'.   

 

Trail runs at Patapsco, Rosaryville, and AHS trails will be a great 'change of pace' for winter runs.  If you have not tried it, this will be a great opportunity.  You will find it is a lot easier on your body still recovering from your fall marathon, and still great BASE training in preparation for and early 2015 race.

- Do not be surprised if you put on a few pounds over the next few days. Your body is sucking up all the fluid and nutrients it can to help repair the abuse you put it through.  Don't pig out too much after some initial celebrating and any extra pounds will come off over the next couple of weeks.
- You may also feel some slight depression as the "now what" sets in. That's very natural after such a significant accomplishment.  Just keep those positive thoughts working for you, rest on your laurels for a while, then start looking for new goals.

 

- Some of you have indicated you want to do another marathon, or keep the fitness you have worked so hard for, and want to know how to best go about it. (the fish-hook is SET; the FIRE is Lite :-)  )
 -First RECOVER; heal any lingering injuries. IF you think you feel ready to go - go for 10 miles this weekend.  My guess (after a lot years living it) is that you will feel more tired than you expected.  Take some more time off, with shorter, easier runs, bike, swim (no breast stroke, or butterfly), or walk.
 -During this Recovery period, think about what you want to do. Set GOALS. You should not pick a marathon any earlier than the Spring, like our B&A in March, or George Washington's Birthday Marathon in Frederick, or Shamrock Marathon in Va Beach. Destination races are great fun. Just ask the group that went to Steamtown. A Fall marathon would be more sensible. Choose MCM again or a different one. If you run too soon, you may be able to do it but eventually you WILL get injured.
 -Once you decide on a specific marathon or just the timeframe; take our schedule and count backward to find the date you should start your concentrated training.
 -Until then, try to keep the same elements in your routine: 3/4 days per week, one up-tempo (a little faster, even track work), one hills, and one slightly longer weekday run, then your long run on the weekend.  The long run should be at least 10 miles but, occasionally bounce up to 14 miles.  Now you know why we use Truman Park N Ride year around.
 -Don't be too focused on getting faster. What you are doing is building on the running BASE you have built over the past 5 months. As you get stronger, the up-tempo runs will slowly get quicker.  Purists say that to train for a marathon properly it should take a minimum of two years.
 -Try new routes, hook up with new running partners once in a while. Try a trail run for a great way to socialize, see some terrific scenery, and get a good workout in.
 

 

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

 

 

 Fatigue is voluntary.


  You are an 'experiment of one' 

 

 

 

This Weeks WORKOUTS 

 

 Tuesdays/Wednesday AHS Track is back on 'track'.

 

-   START 6:00pm   

  
   Maintaining track, or any speed work, after you have completed your goal race - and over the winter; is extremely tough.  It is also probably the single most important thing you can do to improve - endurance or speed. Make an effort to MAKE A PLAN and GET SOMEONE TO PARTNER WITH.

Keep it simple.  4x 800's mixed with 3 x 1 Mile repeats every couple of weeks.  Be sure to work hard to stay consistent and steady. Always do 1 Mile EASY Cool Down. Steady - Steady - Steady - Relax

 

 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 

for another couple of weeks then back to 7am  

 

 When you are ready to get back on the roads for some longer runs - don't overdo it.  10 Miles is a good maintenance distance.  Once a month or so, throw in a 16 Mile run - just to avoid getting in rut.


 

Always 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.    - 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.     

  

  

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

 

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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Fall/Winter Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
 Week #153, 29 November 2014
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25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life, - there are no limits, there are only plateaus, and you must not stay there, you must go beyond them."

Bruce Lee
TRUMAN START TIME WILL BE 7:00AM
  

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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.

 

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

 

 THANKS to Tom Goodridge for his donation to the Port A Pot. We now have EIGHT months covered. 
 

NOTE:

  IF WE WANT TO CONTINUE HAVING THE PORT-A-POT, THERE WILL HAVE TO BE MORE CONTRIBUTIONS FROM THE GROUP. 
 
One months donation for 12 of our runners is not much to ask for the convenience we all enjoy.  Please do your part.

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CONGRATULATIONS to all those who did the Annapolis Half Marathon and JFK 50.  

Reggie Haseltine on finishing PHILADELPHIA Marathon

Tom Goodridge, Molly Sherwood, Sarah Bell on finishing RICHMOND Marathon 

Enjoy the 'Pride' that comes after the 'Pain'.

 

LET'S hear those Race Reports.

 


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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:  

MOORE's MARINES RUN ROUTES

 

EVERY RUNNER IS AN EXPERIMENT OF ONE - EVERY RUN IS A NEW ADVENTURE

 

  

WREATHS ACROSS AMERICA

I wanted to let you know that Arlington National Cemetery is relying on private funding for their holiday wreaths this season. There are 250,000 tombstones are there.

 

All 20" wreathes are hand made with a big red bow attached by hand. They sell for $15 each but they are giving us a deal that we get a free wreath for every 2 donated- so it becomes $10 per wreath, all shipping/truck deliveries are donated. Volunteers lay the wreaths out on Dec 13th. If you'd like to volunteer for that, you can join on their website.

  There is a code to have your donated wreaths go to the U.S. NAVAL ACADEMY Cemetery, if you want your donation closer to home.  

>Wreaths Across America 


 

HOW TO BEAT FATIGUE

One of the main goals over the winter for any athlete is to improve speed and endurance.  What they are really looking for is how to extend the period they can run before fatigue sets in and the inevitiable 'fade' begins.

   So what really is 'fatigue'?  It turns out that what prevents us from getting faster also inhibits us from going longer - electrons.  It is basically a  pretty simple process on the macro level; not so much on the biochemical level.  Here is a good article on what is going on inside your muscles, and what can you do to affect it.

 

BEAT FATIGUE
A REAL PLAN TO BEAT
FATIGUE

  You'd think that runners would love to linger in their post-race downtime. But those of us who thrive on the regimented schedule of a training program often go stir-crazy without one. So here is a four-week plan that'll give some structure to your recovery and ensure that you don't do too much too soon, jeopardizing your body's ability to heal.

 Week 1 >> Active Rest

  

This means easy walks with the spouse and/or family pet; easy swim, play some golf.  Nothing that will get you Heart Rate above mid-Zone 2; ie no heavy breathing

  

Week 2 >> Rebalance Joints and Muscles

Your joints and muscles take a beating over 26.2 miles. To restore their strength and integrity, reintroduce strength training to your routine. Keep the weights light-you don't want to stress your muscles and joints. You can continue (or start) cross-training, but unless you are planning to race again soon, hold off on running for now.

 

Week 3 >> Return to Running   

 

We recommend you slowly ease into running your first week "back." Run on soft surfaces to minimize the impact.

 

 

Week 4 >>Rebuild a Base
 It takes at least four weeks to recover from a marathon, so although you are running more this week, remember that you're still in recovery mode. Keep the effort easy and back off immediately if you experience any discomfort or sign of injury.

 

Your top priority during this time is to relax. But that doesn't mean bed rest. Increasing your circulation will help flush out metabolic waste and deliver blood and oxygen to your muscles to help them mend. You can do this-without overexerting yourself-by stretching the calves, hamstrings, quads, glutes, and lower back at least once a day. Light cross-training is fine, but the intensity should be low (heart rate less than 140) and the duration should be short (less than 20 minutes). 

 

 

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.

KENT ISLAND CHALLENGE SERIES

  

DON'T FORGET TO SIGN UP FOR

KICS-KENT ISLAND CHALLENGE SERIES

Did you run at the Get Pumped for Pets race March 9th? Are you doing Al's Run on March 29th? These are just TWO of the races included in the Kent Island Challenge Series!

The Kent Island Running Group (KIRG) is proud to introduce the brand new Kent Island Challenge Series (KICS) for 2014. Series consists of 8 local races. Compete with others to be eligible for end of year Age Group awards by completing any 6 of 8 races. Those completing all 8

races will be recognized as a KIRG IRON CRAB.   There is no cost to

participate in the Series but you must pre-register at: www.kirg.org.

(Full details available there as well.) If you join the KIRG, you can save $5 on registration to all of the series races!

 

Races included in the series:

x1.            Get Pumped for Pets 5K/10K - March 9th

x2.            Al's Run 5 miles - March 29th

x3.            Kent Island Full and Half Metric Marathon-        April 13th

x4.            Connor'sMiles 5K/10K/10M - May 10th

x5.            Rosaryville 10K/10M/25K/50K - July 20th

x6.            Ben Moore Memorial 10K and Half Marathon- August 9th

x7.            Run 4 Shelter 5K/10K and Half Marathon- September 13th

8.            Jingle Bell 5K/10K- December 13th

 

 

  
 
2014 MOORE'S MARINES TRAINING PROGRAM
If you are looking to do any long 
Ben Moore logo
distance run - Marathon, 50k, 50 Mile or even longer - YOU NEED A PLAN  Join others with the same goals - even targeting the same race.
 

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003