IN THIS ISSUE
Routes and Photos
WORKOUTS
Baltimore Packet Pick Up and Race Morning
BALTIMORE RACE DAY Draws Near
UPCOMING EVENTS
QUICK NOTES
VOLUNTEERS NEEDED
- We need Run and Bike Course Monitors for the Ft Smallwood Tri on 17 October.
-The Westfield Mall 5k needs Packet Pick up volunteers for Friday 12 November and Registration Volunteers for race day 13 November at the Hudson Trail Outfitters at 7am
"Pride Is Forever'" Shirts

You can view the shirt (and previous year shirts), check out the sizing chart and select your size, and make the payment directly from that site.

I put the deadline for orders of 18 October. That will allow Screen Design to mail them to you be 23 October; in time for the MCM 'ers to have them for the race.

Click below

Moore's Marines Shirt Shop

QUICK LINKS
If you have not made a donation in a while, please consider doing so. The Port A Pot is maintained by donations from you
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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Summer/Fall Moore's Marines Long Distance Training
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Kent Island Running NETWORK
Week #21; 16 Oct
25 years of Moore's Marines
Seven years of Moore's Marines
GREETINGS MOORE'S MARINES' and Kent Islander's;

This weekend was TERRIFIC running weather - 55 degrees, 45 % humidity. Everyone looked good on Truman, whether doing 16 in taper for MCM or 10 miles taper for Baltimore. Let's hope for a reapeat next weekend.
- Well, the time draws near! This week I encourage you to do some cross training and run, at most, a couple of times easy but not past Thursday. Mainly to keep from getting stale and to get the heart rate up a little and to burn off that nervous energy that's building up. I do want you to run a couple of miles (30 minutes) next Friday to re-awaken the legs for Saturday's race. Don't change your eating or sleeping habits; just try to get more carbs in from Wednesday on, particularly on Thursday. Thursday should also be your best nights sleep. I know your significant other will love hearing this but, don't undertake any strenuous 'chores' - don't want to sabotage your race with a pulled muscle from lifting. Most important - RELAX! If you can, get a massage, but no later than Wednesday. I remember (still) having nightmares about missing the carpool, forgetting my shoes, running naked (well - not that one). You can waste a tremendous amount of energy from anxiety - DON"T. Think POSITIVE THOUGHTS, talk to your running mates; you will take comfort knowing they are going through the same things.

This Weeks WORKOUTS
Wednesday AHS Track Session
- START 6:00pm

The 1 mile repeats have done their job. For those of you doing Balitmore - YOU ARE READY. This week, those doing MCM will again do 3 x 1 mile repeats, with a 1 lap recovery jog between. Your pace should be slightly slower than you 800 pace but faster than your planned marathon pace. Those doing Baltimore, do 3 x 800 at Race Pace. It is time to 'set' that pace into muscle memory.

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. MCM'ers will do 14 miles as part of your taper. Take it nice and easy. Practice your hydration/nutrition plan.

-The route will be out to the 7 Mile Mark and back; no major hills. This is more a recovery run for any lingering nics/dings than to improve your fitness.

Half marathoners do 8 miles at your race pace - same approach. This is your taper also.

-REMEBER - In these last couple of weeks, you can do more to jeopardize your race than you can to improve your performance -or- to read between the lines - DON'T DO ANYTHING STUPID :-)

Sunday Trail Run - A group is going down to Rosaryville for one (9.5 miles) or more loops. On the trail at 7:30am. Depart Starbuck's at Harbor Center at 7am.

The AHS trails are a little wet but still good for running... 8:00am or 9:00am

BALTIMORE MARATHON PACKET PICK UP
I plan to go to Packet Pick Up Thursday afternoon. Let me know if you would like to join me. Also, Anyone interested in carpooling or caravanning RACE MORNING, let me know. It is a lot easier going with a group.

BALTIMORE RACE DAY

Now for BALTIMORE MARATHON final preparations:- Dress warm for thedrive/shuttle/wait before the Start. You will be sitting around a lot, and fidgeting, changing clothes 10 times, making 4 Pit Stops, will not keep you warm enough, especially if it is a chilly morning. Take 2 water bottles of energy drink (Gatorade, Acelerade, etc.), one for
BEFORE the Start, and one waiting for you when you Finish, and something to eat; Powerbar, etc in case the lines are too long. Have shirt/shorts/warmups to put in your Drop bag before the Start. More on What To Wear, later.
- About 15/20 minutes before the Start, take off your warmups, put on the trash bag (with holes already cut for head/arms) and take your Drop bag to the truck with your bib number.
- Fidget, chat, pee, until Start.
- Here are a few race strategies to remember:
- If you feel like you are going too slow in the first few (about 5)
miles- you are doing just about the right pace.
-Make your 'pit stop' as early as possible so you won't be rushed before
the Start.
-If you are well hydrated, you may find you have to make a pit stop -or
two- during the race. Don't wait until your eyes turn yellow to make the
stop. I once had to make two 60sec pit stops - way too long.
-If you do make a stop, do not try to catch up with your running partners
all at once. Pick a pace a little quicker than you were doing before the
stop. You will eventually catch them. If you don't, you were probably
going too fast to start with - or they didn't like your company :-)
- Know where/when the Water Stops are, and think about what you want about
1/4mile before getting there. This gives you time to get your energy gel
out and tear off the top with your teeth (which will get exceedingly more
difficult to do), open your medicine bag for Succeed, Advil or whatever you
need, and put it in your mouth but just resting on your tongue- ready for water.
- DO NOT even THINK about taking any of the above without water.
- Try to stay loose by talking to your running mates and looking around,
wave to the spectators, they love it. Say 'thanks' to the Volunteers and Police; they get little else for being out there longer than you will.

- Positive thoughts, Positive thoughts, Positive thoughts, Positive thoughts.
- This is going to be YOUR moment! You have run over 600 miles in the last 4 months. Neither I, nor your spouse, nor your running
p
artner, has run one step for you - and they can't do it now.
"Pain is temporary- Pride is forever" is more than just a catchy phrase.

"WHY are YOU going to make it?

-Because YOU have spent the last five months preparing for this - you ARE ready. TRUST your training.
-Because Lunch Hour means RUNNING six miles.
-Because no matter what it takes you WILL make it down the stadium brick way.
-Because you have committed yourself to do this - and that means something.
- Because you ARE a bit insane.
-Because you are realizing a DREAM that will be with you FOREVER.
-Because THERE WILL ONLY BE ONE FIRST MARATHON IN YOUR LIFE and THAT means something too."
- Ron Bowman

Stay Healthy;

Ron

Ron Bowman

BLUEPOINTTIMING.com

410-573-1929

c: 410-570-0003

Bluepoint Race Management & Coaching LLC