IN THIS ISSUE
WHY DO YOU ASK WHY?
THREE REASON TO LOVE BAD RUNS
2017 TRAINING SCHEDULE
KIRG TRAINING PLANS
Routes and Photos
GENERAL INFORMATION
EXACTLY WHY RUNNING HELPS CLEAR THE MIND
JOKE OF THE WEEK
UP COMING EVENTS

Sat 16 Sept
PARKER-SHOEMAKER
North Beach, Md

Sat 16 Sept
PREGNANCY CLINIC
Rockbridge Academy, Md

Sat 23 Sept
JMJ Knights of Columbus
Towson, Md

Sat 23 Sept
VINEYARD 5k
Lanyard, Md

Sun 24 Sept
TRI for the CHESAPEAKE
SERC, Mayo, Md

Sun 24 Sept
KTS 5k
Kent Island

Sat 30 Sept
RIDGEWAY E.S. 5K
Millersville, Md

Sat 30 Sept
GLEN BURNIE IMPROVEMENT ASSOC 5K
Glen Burnie, Md

Sat 7 Oct
HoCo AUTISM 5k
Centennial Lake, Md

Sat 7 Oct
Arundel VFD 5k/10k
Crofton, Md

Sat 14 Oct
St Mary's Ryken 5k
Leonardstown, Md

Sat 21 Oct
MYOSITIS 5K
Centennial lake, Md
 
The KENT ISLAND RUNNING GROUP now has our own website; check it out

WHY? DO YOU ASK WHY?

RonandBeau
You don't even have to have run 100 ultra's.  The first one is enough to inspire 'the question' from family, friends, co-workers, or strangers in a store when they find out you are or have run an ultra marathon - or even a marathon.
                                    WHY?
I have answered that question many, many times, in many, many ways.  I have always struggled with putting it in terms the questioner can, or wants to, understand.  I have had people take a step back when I got too (for them) passionate in my reply.  It is not as easy as 'If you have to ask the question, you can't understand the answer' - which I admit to having used occasionally.  I often TRY to keep it simple - but you and I know it is NOT a simple answer, nor is it always the same.
  The following piece by Gary Cantrell for Ultrarunning Magazine does as good a job capturing the essence and dilemma of "the question".
 
It is the number one answer to the number one question we get as ultrarunners... "Why do you do it?"
"For the challenge!"
The answer sounds so glib that it might come across as a throwaway line.
But the truth is, there are many nuances to the challenge of running ultras.
The first level of challenge is the obvious one. It is the challenge of endurance and perseverance. The first question every new ultrarunner must answer is: "can I make it?"
Distances like 50k, 50 miles, 100k and 100 miles seem wildly improbable until we actually achieve them. For virtually every runner, the first achievement of those distances is a lifechanging event. In taking on such a challenge, and persevering, we must tap resources within ourselves that we never knew existed.
Of course, we cannot capture lightning in a bottle. That magical moment when we first discover that we can exceed anything we had ever thought possible can never be reproduced. Or can it?
It can. Just as we explore new territory with each new and longer distance, as we become conditioned to running those distances, the next natural challenge is to discover how fast we can run them. This is the challenge of racing.
Racing a distance, running it for time, is an entirely new challenge, different in every way from that of covering the distance at all. We must improve our training and refine our racing technique, squeezing out minutes and miles wherever we can. For most of us it can take years to reach our potential at each distance.
But the challenges do not end there. In the multitude of varied opportunities available for ultrarunners, we can find the ultimate challenge in developing our skill sets. There are races at altitude and races below sea level. There are races that cross deserts, and others that pierce steaming jungles. We can race in sub-zero temperatures, or in sweltering heat. There are races that require navigation skills, and races that test our ability to run entirely self-supported. There are races that test our ability to run for days, or weeks, on end. There are even the unique challenges of individual journey runs, which are not races at all, but challenges and adventures of our own making.
For the ultrarunner who wants to seek them out, there are challenges enough to last a lifetime. And that is where the ultimate challenge of all can be found. As the years pass, we find ourselves substituting the knowledge of experience for the resilience of youth. The last challenge is the challenge of time. We can run ultras for a lifetime, only to find ourselves back at the original challenge, the challenge of endurance and perseverance. Except this time the obstacle is not the distance, but the passage of time. There comes a day when the personal bests are no more. The only records we set are cumulative: how many years we have run, how many miles we have covered, how many ultras we have completed. We find ourselves selecting races carefully, looking for time limits we can make, or courses that we can complete.
As long as we run, the challenges are always changing. What never changes is the excitement of preparing for the next challenge, the anticipation of attempting things where success is not certain and the thrill of achieving the things we could not be sure were possible.
But all this is more than people want to know when they ask us why we run ultras. The perfect answer is, "For the challenge." It tells them as little as they want to know. But expresses so much more that we feel.
 
 A  positive attitude is key in life, and in ultrarunning this only seems to be even more so as the miles pile on and the years roll by.
 
 
  You are an 'experiment of one' 
 

 
Ron and Debi at ZION Natl  Park

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

THREE REASONS TO LOVE BAD RUNS

You may be surprised to read that there are many benefits to a having a long run so brutally hard that it makes you question your sanity for signing up for the marathon to begin with. Here are three that come to mind:
  • Opportunity for Growth. We can learn much more from the runs that humble us than the ones that go so well we hardly take notice. Bad runs inspire us to evaluate what went wrong. How many long runs have you had this season after which you sat back and thought about what went right? A brutally hard long run is an opportunity to refine your training process to avoid making any mistakes that might have led you to the tough run last weekend. Many times, when you reflect on all the variables, you can isolate a few things that may have caused a less-than-pleasant long training run. Some possibilities include: lack of sleep, stress, poor nutrition quality or quantity, weather, pacing, training too hard earlier in the week, travel, different terrain, not enough recovery in your training season, slacking on training, illness, and vacation. Evaluate, track, and modify as you go. A training plan is never set in stone and is always a work in progress.
  • Keeps you from dancing on the tables. If running a marathon were easy, everyone would do it, and the value of the bragging rights you're earning would decline dramatically at the office. Seriously, though, I always say it ain't a half or full marathon training season until you've had a long run that knocks you off your socks and demands your attention. The tough runs keep you focused on your goal and they're a great reminder of the challenge ahead.
Mind over matter. That which does not kill us, makes us stronger. - Nietzsche When you run a long distance race, you ebb and flow through a lifetime of emotions. The strong training runs prepare you for the highs, but it is the not-so-strong runs that inevitably simulate and prepare you to run through the lows. Running through it builds a solid foundation of mental strength that prepares you to tackle the greatest of challenges come race day. Bad runs can also be teaching moments in knowing your limits and learning when to call it quits by cutting your run short. Sometimes you gain more from a shorter version of the long run than if you went the whole way. If you listen, these not-so-pleasant long runs will be a guiding force in your training telling you when to push through and when to stop and call it a day. It may not feel like it now, but the run(s) that bring you to your knees are an important piece of the journey to the finish line  


2017 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.     

  

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/

 
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

 

Winter/Spring Moore's Marines Long Distance Training
***
Kent Island Running CLUB
***
Peninsula Pacers Running CLUB
***
Anne Arundel County STRIDERS
 
 Week #289, 16 Sep 2017
===========================
25 YEARS OF MOORE'S MARINE'S

 

30 Years of MOORE'S MARINES 

ADVERSITY INTRODUCES YOU
TO 
YOURSELF
GENERAL INFORMATION
  TRUMAN START TIME WILL BE 7:00AM

==================================== 
THANKS!  To Kathleen Heagney for her donation of $150 to our Port A Pot
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CONGRATULATIONS TO OUR A-10 RUNNERS

I missed Reggie Haseltine finishing the A-10
for the 28th time!!   WELL DONE, REGGIE 


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NOTE:  We are down to 7 months coverage for the TRUMAN PORT A POT -
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We have revived our TRACK SESSIONS JOIN US at AHS Track on Tuesday's at 5:30-ish.  If you want to take 30 secs/mile off your pace - Let me know.
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Looking for a Destination Adventure Run a little closer to home? Our group is growing with Leslie Kriewald making the jump in.   Here is one for you.
 
A 25k "adventure". They ask for a 7 hour cut-off and that is not being generous.  You will be walking/climbing enough to have plenty of time to enjoy the scenery -and- the flora/fauna 6 ft in front of you.  It has a 200 runner limit and DOES close out.  We have four or us going now so Let me know if you are interested.
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BACON RIDGE NATURE TRAILS

Michael Klasmeier of Trailwerks passed on that the layout and design for the final phase of construction for Bacon Ridge is being finalized. For phase 3, as we are calling it, we will be extending the trail system to connect to Farm Rd and Bacon Ridge Rd on the north end. We'll be connecting the middle-north and western-north portions of phase 2 to the Farm Rd area and lower beaver dam ridge, respectively. We expect to add approximately 12 more miles of trails to the system, including a loop at the corner of Chesterfield and St Stephen's Church.
 
Please let us know if you would like to hike in and check out the draft trail alignment we are working on. Much of it parallels the 2010 corridor suggested by Dan (with IMBA at the time) with a few major changes. The changes reflect our desire for more sustainable trail with less excavation on some steep slopes that will require less maintenance in the long run.
 
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
EXACTLY WHY
RUNNING HELPS
CLEAR THE MIND

It is something of a cliché among runners, how the activity never fails to clear your head. Does some creative block have you feeling stuck? Go for a run. Are you deliberating between one of two potentially life-altering decisions? Go for a run. Are you feeling mildly mad, sad, or even just vaguely meh? 
Go for a run, go for a run, go for a run.

The author Joyce Carol Oates once wrote in a column for the New York Times that "in running the mind flees with the body ... in rhythm with our feet and the swinging of our arms." Filmmaker Casey Neistat told Runner's World last fall that running is sometimes the only thing that gives him clarity of mind. "Every major decision I've made in the last eight years has been prefaced by a run," he told the magazine. But I maybe like the way a runner named Monte Davis phrased it best, as quoted in the 1976 book The Joy of Running: "It's hard to run and feel sorry for yourself at the same time," he said. "Also, there are those hours of clear-headedness that follow a long run."
The other fascinating thing here is where these new cells pop up: in the hippocampus, a region of the brain associated with learning and memory. So this could help explain, at least partially, why so many studies have identified a link between aerobic exercise and improvement in memory. "If you are exercising so that you sweat - about 30 to 40 minutes - new brain cells are being born," added Postal, who herself is a runner. "And it just happens to be in that memory area."

Other post-run changes have been recorded in the brain's frontal lobe, with increased activity seen in this region after people adopt a long-term habit of physical activity. This area of the brain - sometimes called the frontal executive network system - is located, obviously enough, at the very front: It's right behind your forehead. After about 30 to 40 minutes of a vigorous aerobic workout - enough to make you sweat - studies have recorded increased blood flow to this region, which, incidentally, is associated with many of the attributes we associate with "clear thinking": planning ahead, focus and concentration, goal-setting, time management.

But it's this area that's also been linked to emotion regulation, which may help explain the results of one recent study conducted by Harvard psychology PhD candidate Emily E. Bernstein. Like Postal, Bernstein is also a runner, and was curious about a pattern she saw in her own mind after a run. "I notice in myself that I just feel better when I'm active," she said. She started to become really interested in the intervention studies that have popped up in recent years that suggest if you can get people who are having trouble with mood or anxiety to exercise, it helps. "But why?" she wanted to know. "What is exercise actually doing?"
To find out, she did a version of a classic experiment among researchers who study emotion: She and Richard J. McNally, a psychology professor at Harvard, played a reliable tearjerker of a clip: the final scene of the 1979 film The Champ.
Before watching the film clip, some of the 80 participants were made to jog for 30 minutes; others just stretched for the same amount of time.

 Afterward, all of them filled out surveys to indicate how bummed out the film had made them. Bernstein kept them busy for about 15 minutes after that, and surveyed them again about how they were feeling. Those who'd done the 30-minute run were more likely to have recovered from the emotional gut-punch than those who'd just stretched - and, her results showed, the people who'd initially felt worse seemed to especially benefit from the run. Bernstein is currently doing a few follow-up research projects to determine exactly why this works the way it does. (In the meantime, it helps prove my poor boyfriend right, who, when I am not acting very nicely toward him, will often patiently ask me, "Hey, have you been on a run yet today?")

But there's another big mental benefit to gain from running, one that scientists haven't quiet yet managed to pin down to poke at and study: the wonderful way your mind drifts here and there as the miles go by. Mindfulness, or being here now, is a wonderful thing, and there is a seemingly ever-growing stack of scientific evidence showing the good it can bring to your life. And yet mindlessness - daydreaming, or getting lost in your own weird thoughts - is important, too. Consider, for example, this argument, taken from a 2013 article by a trio of psychologists in the journal Frontiers in Psychology:
We mind wander, by choice or by accident, because it produces tangible reward when measured against goals and aspirations that are personally meaningful. Having to reread a line of text three times because our attention has drifted away matters very little if that attention shift has allowed us to access a key insight, a precious memory or make sense of a troubling event. Pausing to reflect in the middle of telling a story is inconsequential if that pause allows us to retrieve a distant memory that makes the story more evocative and compelling. Losing a couple of minutes because we drove past our off ramp is a minor inconvenience if the attention lapse allowed us to finally understand why the boss was so upset by something we said in last week's meeting. Arriving home from the store without the eggs that necessitated the trip is a mere annoyance when weighed against coming to a decision to ask for a raise, leave a job, or go back to school.
Just because the benefits of losing yourself in your own thoughts are not easily measured doesn't mean they're not of value, and there are few ways I know of that induce this state of mind more reliably than a long run. A handful of recent studies have tried to answer what every runner, whether pro or hobbyist, has no doubt been asked by friends and family: What on earth do you think about while you're out there for so many miles? This, as the writer Haruki Murakami noted in his What I Talk About When I Talk About Running, is almost beside the point. Sometimes he thinks while on the run; sometimes, he doesn't. It doesn't really matter. "I just run. I run in void," he writes. "Or maybe I should put it the other way: I run in order to acquire a void."


JOKE OF THE WEEK
 
 

Bwahahaha !!!

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 Stay Healthy;   

Ron

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