IN THIS ISSUE
ROSARYVILLE TRAIL RUNS
I KNEW IT !!
RUNNING ON EMPTY
Routes and Photos
ACROSS the BAY and ST MICHAELS RUNNING FESTIVAL
STOMACH ISSUES - HELP.
I DID NOT NOT THAT IS WHAT IS WAS CALLED
VINEYARD DASH 5K
2016 TRAINING SCHEDULE
UP COMING EVENTS

Sat 9 July
CHESTER RIVER SWIM
Chestertown, Md

Sun 17 July
AA COUNTY STRIDERS
KID's TRI
Piney Orchard

July 24 July
ROSARYVILLE 10K,10M,25K,50K
TRAIL RUNS

Sat 30 July
ANCHOR RUN 5k
Ft Meade, Md

Sat 6 Aug
BEN MOORE MEMORIAL 
HALF MARATHON & 10K w/RACEWALK

Sat 10 Sep
SPLASH DASH 5K
Crumpton, Md

Sat 10 Sep
VINEYARD 5K
Lanyard, Md

Sat 10 Sep
PATRIOTS DAY 5K
Great Mills, Md

Sun 11 Sep
JUSTRYANIT KIDS TRI
Balt. Md

Sat 17 Sep
RUN 4 RESEARCH 5K
Solomon's Island, Md

Sat 17 Sep
PREGNANCY CLINIC 5K
Rockbridge, Md

Sat 24 Sep
GLEN BURNIE IMPROVEMENT ASSOC 5k
Glen Burnie, Md

Sat 24 Sep
RIDGEWAY DIGITAL DASH 5K
Millersville, Md

Sun 25 Sep
KTS 5k
Kent Island

Sun 25 Sep
LIGHTHOUSE SHELTER 
HALF MARATHON & 5K
Quiet Waters

Sat 1 Oct
ARUNDEL VFD 5K/10K
Crownsville, Md

Sun 16 Oct
ORSO 5k
Millersville, Md

Sat 22 Oct
GRACE POINT CHURCH 5K
Millersville, Md

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

   

ROSARYVILLE  TRAILS RUNS
Rosaryville logo
Come join us for a 'day in the woods with friends'.  Your choice of 10K, 10M, 25K,or 50K at the Rosaryville State Park
Sunday 24 July
OR

To benefit
 SPECIAL OPERATIONS WARFARE FOUNDATION

 
 
I KNEW IT!!
RUNNING MAKES YOU SMARTER

RonandBeau
 Believe it or not, Lynn pointed out this article to me......not need to elaborate on her comment to it.

As far back as the Greeks and Romans, humans have documented the belief that there is a strong link between exercise and intelligence. But in the last two decades, neuroscience has begun to catch up with Thales and Juvenal's idea that a sound mind flourishes in a healthy body. While the studies unite in telling us that running will makes us smarter, it is only partly true. The process is more complicated and reveals more about the wonderful complexities of both the human body and its evolution. Although the science might be helping us to understand how the mechanisms work, an important question remains: why does running make us smarter?
Two studies, one published by Finnish researchers in February and the other in Cell Metabolism inJune, have expanded our understanding of the mechanisms involved in running and the ways that it enhances memory and cognition. Before these, it was understood that exercise induced a process called neurogenesis (where new brain cells are created) in a part of the brain involved in memory formation and spatial navigation, known as the hippocampus. brain
While intense exercise will create brain cells, they are basically stem cells waiting to be put to use. Exercise doesn't create new knowledge; rather, it gives you the mental equivalent of a sharpened pencil and clean sheet of paper. It prepares you for learning, but you have to actively do some learning yourself, too. Integrating exercise into your working or studying day would seem like a sensible option, if this particular benefit is of interest to you.
What the new research tells us is that it is not just any exercise that will create new brain cells for you. In the study by Finnish researchers, they discovered that only certain kinds of exercise are likely to result in the growth of new brain cells in adults.

According to the researchers, the exercise needs to be "aerobic and sustained". But they also looked at the neurobiological effects of the currently popular "high intensity interval training" (HIT), as well as resistance training (weightlifting). While the team discovered a minor response after HIT there was no response at all after the resistance training. So HIT will have a small impact on cognitive abilities, while weightlifting, it seems, will definitely not make you smarter. 

(The weightlifters have Arnold Schwarzenegger in their camp. Runners have the mathematical genius capable of running a marathon in 2.4 hours, Alan Turing, in theirs. As a committed distance runner, I'm saying nothing ...)

Brain's Miracle-Gro
Since the 1990s, it has been understood that exercise also assists in learning because the activity produces a protein calledbrain-derived neurotrophic factor (BDNF). BDNF promotes the growth of new neurons and supports existing ones. John Ratey, a Harvard professor of psychiatry, called it "Miracle-Gro for the brain".
The Cell Metabolism study examined Cathepsin B (CTSB) protein secretion during running. By assisting in the expression of BDNF, this protein had beneficial effects on cognition, specifically enhanced adult brain cell growth in the hippocampus and spatial memory function.
The science is just settling into its pace and I am sure that in the next few years more and more research will appear to make sense of our deep love for this most simple and natural form of exercise. But there's still that question: why does the body need to reward us with greater cognitive function and more effective spatial memory and awareness just because we run?
I think the answer is to be found in natural selection. We have not evolved to be healthy, or to have a nice experience on this earth. Evolution is only really interested in the human body staying alive long enough to procreate. From that point on, natural selection is more or less disinterested in our well-being. When we look at these cognitive rewards in this way what do they tell us about ourselves and the human body?

Outrunning Your Knowledge
The human body has been around for about 2m years, and only in the last few thousand of these have we become literate - map-makers that can walk, make notes, and record journeys. For most of our history we have not had the technology that allows us to outsource this heavy cognitive work to a piece of paper, or a GPS.
As a child, the 19th-century poet, John Clare, desired to walk to the edge of the horizon to find new worlds beyond. He wanted, he said, to walk all the way out of his knowledge. I think that what these discoveries about running and improving cognitive abilities tell us is that the hunter-gatherers of prehistory had to have the ability to outrun theirs.

John Clare outwalked his knowledge. Wikimedia
The many tweaks to the human body that make it possible for us to run for 10km on a hot day (standing on two feet, with the ability to sweat to keep cool) mean that even though we are slow in a sprint, we can chase down almost any animal on the planet to the point of exhaustion over longer distances. This is called persistence hunting, and it was a risky activity because it required hunters to leave behind the places they knew in the determined pursuit of prey. With no map-making technologies, the navigational skills of the brain had to step up and do all the work. So those people who adapted this brain cell growth response to distance running were more likely to find their way back to their tribe, and consequently, to survive.

The growth of new brain cells in the hippocampus and the enhancement of spatial memory that is brought on by endurance running is basically an evolutionary safety net for when you have outrun your knowledge, when you have run so far that you no longer know where you are and you need to learn, fast. It is a mechanism that makes information uptake easiest when historically you might have been tired, lost, and at your most vulnerable.

So lace up, step out the door, and prepare yourself for the rewards of an out of knowledge experience.
  
RUNNING ON
EMPTY

Rashelle Brown, certified personal trainer and health coach wrote this article about running on an empty stomach.  Ugh!
  
Most runners are well aware of the benefits of being properly fueled for a run of any distance. In fact, "hitting the wall" is often attributed to simply running out of glycogen supplies.
But scientific research has established that fasted training (training with low blood glycogen levels) can lead to favorable adaptations in the optimization of fat as a fuel source. Since fat stores are much more plentiful in the body than glycogen supplies, training your body to favor fat over glycogen seems to be a smart training strategy, especially since burning fat is a popular goal for runners.
Unfortunately, fasted running is a strategy that can be difficult to nail down for age group athletes. In fact, if done improperly, running with your glycogen stores on empty can result in low-quality training that winds up hurting performance. If you're going to attempt this training approach, there are a couple of smart ways to use fasted training to burn more fat and improve your race-day performance.
Timing is Everything
Diet Periodization
The first strategy you might consider is one elites have been using for decades. Evidence supporting diet periodization was published as early as 1995 in the Journal of Sports Medicine and has been bolstered by a number of other studies since. Here's how it works:
-Eat a moderate- to high-carb diet in the early weeks leading up to your race.
-10 to 17 days before the race (at the beginning or midpoint of your mileage taper) switch to a high-fat/low-carb diet for one to two weeks.

-Three days before your race, switch back to a high-carb diet. Make sure to eat a high-carb meal the night before or morning of your race.
Following this dietary periodization schedule allows your body to make the metabolic adaptations to better utilize fat, but also ensures you won't bonk during your race due to depleted glycogen stores.
Strategic Carbohydrate Intake
A second strategy is a bit more complicated than the first, but the science supporting it has some pretty exciting results. A small study published in the April 2016 issue of Medicine & Science in Sports & Exercise split 21 trained athletes into two groups and had them each exercise twice a day for four days each week. The athletes in both groups, studied over a three-week period, consumed the same amount of carbohydrates (7g/kg of bodyweight per day), but the timing of their carbohydrate intake was different.
In the test group, athletes did not eat breakfast before heading out for a 60-minute low-intensity workout in the morning, then consumed all of their carbohydrates in the late morning and early afternoon, before completing a 40- to 50-minute high-intensity interval workout in the early evening. Following the high-intensity workout, the test group consumed a meal and a protein shake that contained no carbohydrates. The control group did the same workouts and ate the same relative amount of carbohydrates, but the carbs were consumed throughout the day.
At the end of the trial, the test group-which the scientists referred to as the "sleep low" group-shaved an average of nearly 50 seconds off their 10K run time, while the control group saw no improvement in performance at all.
In addition, the "sleep low" group lost nearly two pounds of fat, while the control group did not lose any fat, despite the fact that the total caloric and macronutrient content of their diets was essentially the same.
Quick Tip
Any kind of high-intensity speedwork should be done under optimal fuel conditions in order to get the most from those runs.
When In Doubt, Take It Easy
Apart from caloric intake and composition, training intensity is the other factor that comes into play when considering the body's energy systems. Even in highly trained, fat-adapted athletes, glycogen is the preferred fuel source at intensities above 85 percent of VO2Max. In both of the strategies mentioned above, the workouts done in the fasted state were relatively low-intensity.
It's important that any kind of high-intensity speedwork be done under optimal fuel conditions (carb loaded) in order to get the most from those runs. Easy runs and long, slow runs lasting up to two hours are ideal for reaping the physiological benefits of fasted training. If you want to train your mental stamina as well, you can simulate the late stage of a marathon by adding a short (20 to 30 minutes) segment at tempo pace onto the end of a longer run in the fasted state.
By correctly manipulating meal composition, meal timing and training intensity, it appears that runners can effectively use dietary strategies to enhance running performance. As always, be sure to consult with your physician before you make any serious changes to your diet.

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

 

Registration is NOW open for the  10K ACROSS the BAY

                           
 

CURRENT PRICE
INCREASED PRICE
DATE OF INCREASE
Bay Bridge Run Entry
$60
$65
January 2nd








 
CLICK HERE to register

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

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OUR SPONSORS
 
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SPRING/SUMMER Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
 Week #234, 16 JULY 2016
============================
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.
TRUMAN START TIME WILL BE 7:00AM 
 
ALERT - WE now have 5 months of Port A Pot coverage left. (see below).
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NOTE:  Just a heads up to anyone that runs on Chesterfield road. The County is going to be closing Chesterfield Road between Hawkins Road and St. Stephen's Church Road to repair/replace the small bridge on that section of road. The road is supposed to be closed sometime in July until next January. Don't worry, I'm sure we will find a way to cross - can't deny getting to run that hill. 
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CONGRATULATIONS to Willie Gumula's daughter, Terry, who completed the
 challenging 1.2 mile swim from Alcatrez in a great time of 48 min in spite of fog, cold water (52 deg) and choppy conditions.  

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CONGRATULATIONS also go to Carla Goodridge on her continuing trek across the country. She started in Georgia and will finish in Washington state. As of this past weekend she was into Colorado and bracing for the mountain passes.  So far she has indured dog bite and bruising a hip (artificial, as I recall) in a fall.   GO CARLA.!!
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The ROSARYVILLE TRAIL RUNS are coming up - Sunday 24 July at Rosaryville State Park near Upper Marlboro, MD.(about 30 minutes from here).  Distances of 50k, 25k, 10M, and 10k.  Start is 7 am. This is a great way to get introduced to trail running or to get in a good training run for the JFK 50 -or- volunteer and help make it a great day for the beginners and novice trail runners.  If you can help out, let me know.
WE NEED VOLUNTEERS!
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The days are getting longer which means more time to get a TRACK SESSION in before it turns dark.  We should start looking at getting our speed work session done. 
LET ME KNOW IF YOU ARE INTERESTED.
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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

 
Heavy exercise induced intestinal permeability: New study suggests gut support for athletes

Kathleen Madden passed on an interesting article published last week in The American Journal of Clinical Nutrition regarding heavy exercise induced intestinal permeability in athletes. When one thinks of nutritional supplements for athletes, they usually think of nutrients that increase or enhance energy and sports performance. However, athletes commonly suffer from gut issues that are often not identified or addressed. 'Leaky gut' occurs from dysfunction in the intestinal barrier. This intestinal barrier in the gut is only one cell layer thick. It is essential for the absorption of nutrients and for preventing large molecules and bacteria from getting into the blood stream.
Leaky gut is a particular problem for those engaging in heavy exercise or who are active in hot conditions. It can lead to gut issues in athletes as well as more serious conditions like inflammatory bowel and autoimmune disorders.
In this new study, researchers demonstrated that zinc carnosine andcolostrum can have a significant value for athletes.
The study included eight participants in a four-arm, double-blind placebo-controlled test. The participants were divided into groups receiving either the placebo, zinc carnosine, colostrum, or both zinc carnosine and colostrum for 14 days prior to exercise. These nutrients were taken 2 and 14 days after starting treatment. They noted that during heavy exercise, athletes had a 2 degree increase in body temperature, which may have been a factor in inducing intestinal hyperpermeability. This significant stress on the body and central nervous system may also play a role.
The clinical trial was parallel to cell culture experiments to uncover the mechanisms of zinc carnosine and colostrum.
The results showed that zinc carnosine improved the function of the intestinal barrier, which was further enhanced when colostrum was added. These findings demonstrate the importance of zinc carnosine and/or colostrum in preventing leaky gut associated with heavy exercise, a also as important nutrients to consider for athletes.
When working with athletes, a disconnect between fitness and health is frequently seen. As a competitive powerlifter, I work with many of these athletes. Due to the stresses they put on their bodies and increased metabolic demands, many often have debilitating gut issues and inflammatory bowel diseases.
  Leenie has promised to let us know where we can find zinc carnosine and colostrum.
 
I DID NOT KNOW IT WAS CALLED
'MACERATION'
I came across an article in a blog reference by John Vonhof who provides medical services for the Western States 100 Mile Run.  I have experienced maceration before (although I did not know that is what is was) and I know some of you have as well.  Take heed.
  • Last weekend I worked foot care at the Western States 100 Mile Endurance Run.  We had a fairly dry winter with not much snow in the high country and I had heard runners talk of the dust on the trail. Based on that, I did not expect to see high number of runner's having foot trouble because of maceration.
    Working Michigan Bluff aid station, at 55.7 miles, I was surprised by the runners coming in with wet feet, and varying degrees of maceration. For some, it was minor skin softening and maybe a few surface creases. Others had more severe maceration, with creases that were deeper over widespread areas on the bottom of their feet.  A few were really bad - deep creases and skin folding over on itself.  In extreme cases, the folded skin can split open.
    While maceration is commonly caused by stream and river crossings, it also happens when runners pour water over their heads and body and it runs down into their shoes. Feet also sweat a lot, some people's more than others, and this also can lead to maceration.
    I also worked the finish line. There I saw even worst cases of maceration.
    Severe maceration can manifest itself as a burning sensation, and the feeling of large blisters all over the bottom of their feet. Taking off the runner's shoes and socks, we found virtually all of these complaints to be degrees of maceration. Two facts are evident. First, as might be expected, the longer a runner is on the course, the worse the feet can become. Secondly, not changing one's shoes and socks during the race can magnify the effects of maceration.
    The photos here are of one runner. My recollection is this runner finished the 100 miles in about 29 hours. She came into the podiatrity area of the medical tent and could barely walk. This is not uncommon. Runners dig deep and finish on adrenalin and then once they stop, the extent of the injuries to their feet hits them.
    This photo shows the bottom of the right foot - it's worst than the left. You can see the white of the skin, and the creases running over much of the foot. The creases extend down to the mid-foot. Notice the white skin flap on the tip of the little toe.
     
    You can see the large skin flap on the little toe. This flap of skin was very white and looked as if the skin on the tip of the toes had been pulled outward and pinched. It was about ΒΌ inch in length. It runs from the toenail to the bottom of the toe.
      You can see the large fold of skin of the inside of the ball of the foot. This can be very painful and can split open under pressure.
    Unfortunately, there is no quick fix for maceration. Typical treatments include warming the feet, moisture-absorbing powder, dry socks, allowing the feet exposure to air to dry, and time. In talking to this runner, she did not change her shoes nor socks during the 100 miles. I don't recall the type of shoe, but my guess is that it did not allow water to drain.

    There are several ways to manage possible maceration. Several years ago I watched as an adventure racer coated the bottom of his feet with Hipoglos, a European version of zinc oxide. The compound helps control moisture on the skin, whether zinc oxide or Desitin or a similar  product. RunGooCentury Riding Cream, and Blue Steel Sports Anti-Chafe Cream are similar products. I may have another product to announce early next month.
    Another helpful tip is to make sure your shoes drain well. Whether that means mesh uppers, mesh or a draining material down to the shoes upper sole, or making drain holes with a heated nail, draining water out of the shoe is important. Then of course, changing your shoes and socks is also important. Most 100's have aid stations with drop bags and it's easy to put a pair of shoes in one or two drop bags, or have your crew have them ready.
    Maceration can be cruel. It ruins the race for some runners. It's painful. It can take days to heal fully.  But there are ways to minimize its effects.  If you are running a 100 or a multi-day race, and there is a chance of water on the course, plan accordingly.
     
VINEYARD DASH 5K
7th Annual Harvest Festival is Saturday, September 10th from 11 am to 6 pm  
The day starts with the Vineyard Dash 5k is a scenic trail-run through the vineyards at Layton's Chance. ! Hosted by Layton's Chance Vineyard & Winery and the Iron Club of Maryland. You can register for the race at www.vineyarddash5k.com
 
It will be a day-long celebration of the end of our Harvest season! There are plenty things to do for the adults and kids a like.
Food and craft vendors, hayrides,grap-stomping competition, agricultural demonstrations, grape stomping, moon bounce, fishing in our pond, and so much more! Live concert with Barren Creek who plays all your favorite oldies and classic rock favorites from 3 pm to 6 pm.

$7/person 21+ with advance tickets sales
$10/person 21+ at the door
 
4225 New Bridge Road
Vienna, MD 21869
 

 

2016 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.     

  

 

 Stay Healthy;   

Ron

  BLUEPOINTTIMING.com 

   c: 410-570-0003