| Author |
Topic: Macon Area Running |
AFRunner20
Cool Runner |
 posted Jul-11-2005 12:57 PM
  
Natalie,I will give you the same advice that Perry gave me. Intervals are key in getting ahead. He suggested that I do 2 a week. One day 400m and one day 800m. Use your goal 5k pace..which I think 6:30 is what you want and start by doing 4x800 at that pace...add one a week for 6 weeks and don't exceed 10. Start at 12x400m and add 2 a week for 6 weeks but don't exceed 20. I knocked about 20 seconds off of my time in 6 weeks so it should do the same for you. Keep doing those long runs, hills, and throw in a tempo run.
Spencer
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JSM
Cool Runner |
posted Jul-12-2005 10:17 AM
Natalie,What'd I'd say for you to do right now is only work on your summer base training. Being that you won't have your first cross country meet for about 7 or 8 weeks, whats important right now is to get really strong. I'd suggest just bumping up your weekly mileage and staying away from the speed stuff right now. I'm not sure what kind of mileage your doing per week right now, but try and bump it up. Hills are ok, but I'd only do them once a week, and do maybe one tempo run a week (if you do a race, skip the tempo run that week) and the rest of the time just do LSD (Long Slow Distance). Another important thing is to make sure that you keep your easy days easy. A lot of people don't give their bodies enough time to recover from races and workouts and they get hurt because of it. Right now isn't racing season, your important peak time is the first weekend in November, closer to then you should do some speed work. Josh [This message has been edited by JSM (edited Jul-12-2005).]
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runawaygirl
Cool Runner |
posted Jul-12-2005 10:02 PM
We had a pretty good turnout for our 1/2 mile swim at Lake Juliette today. If anyone wants to join us next week, just meet us there and bring $3 to get in the gate. Turn in the entrance on hwy 87 that says "day use area," then make a left. You'll see a road to the right that leads out to a pavillion where we start. It's a very non-intimidating group; we're all just trying to break into beginner triathlons. The hard-core triathletes swim on Wednesdays, but we meet every Tuesday evening at 6:30. Swimming endurance is WAY different from running. [This message has been edited by runawaygirl (edited Jul-14-2005).]
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mdael5966
Cool Runner |
posted Jul-15-2005 08:13 AM
Scott,Is the the restaurant whose cookbook you have?
http://www.hendersonsofedinburgh.co.uk/
It's only one mile from the hotel we're staying at, so I'm going to try to talk everyone into going there for lunch while we're in town. Amber
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MaconMoves
Cool Runner |
posted Jul-15-2005 02:42 PM
That's exactly the one. My mother used to have lunch there regularly, and my cousin took me there to eat one evening back in '95 or so. It is one of the premier vegitarian restaurants in the country, and the food is awesome. Henderson's Salad Table is a lot more than just salads!
Scott
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MaconMoves
Cool Runner |
posted Jul-16-2005 09:01 AM
Hey, let's post our Peachtree pictures. If you're not sure how to do it.....
Go to Marathonfoto, choose the race and enter your name and bibb number. Choose the pic you like best (hate least) and right click. Go to properties. Highlight the "address" and copy. Come here and type [img] then paste the address and then type [/img]. Here's mine.
Scott
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JSM
Cool Runner |
posted Jul-16-2005 10:24 AM
Here goes...lets give this a try.  Edited to say: Hey Perry, check out those arms! [This message has been edited by JSM (edited Jul-16-2005).]
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mdael5966
Cool Runner |
posted Jul-16-2005 11:38 AM
I'm on the right. 
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AFRunner20
Cool Runner |
posted Jul-19-2005 02:08 PM
Just got done doing 8.5 on the treadmill. It is one of the most horrible workouts that I can imagine, but there is just no way that I can run 8.5 in this heat unless I get it done in the morning and that is not always possible. Who is doing the Jim Herrin Memorial? I am going to run a 10k and my goal is 38 minutes.
Spencer
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runawaygirl
Cool Runner |
posted Jul-20-2005 07:32 AM
Try 20 on a treadmill. When I was getting ready for the Cherry Blossom Marathon, I was absolutely religious about my training. The day I was supposed to do my 20-miler, it was absolutely pouring outside, and there wasn't another day that week that I could do it. So I rented two movies & watched 'em back-to-back on the treadmill in the gym at work. Interesting tidbit I learned about one of the machines: It turns itself off every ten miles.  BTW, Scott & I are doing Jim Herrin as usual, but I doubt you'd be interested in our expected finish times. [This message has been edited by runawaygirl (edited Jul-20-2005).]
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JSM
Cool Runner |
posted Jul-20-2005 09:53 AM
How'd the swim go last night? Did the weather hold off for you guys? I'm going to try and get out there one of these tuesday afternoons. Josh
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MaconMoves
Cool Runner |
posted Jul-20-2005 10:04 AM
Jim Herrin will be my first race in my new age group. My goal will be to finish it in under my age! It'll still be pretty miserable heat-wise in Centerville mid August, but anything's better then Macon in July. I'm headed to the wellness center to run.
Scott------------------
Just because you started late, doesn't mean you have to finish last.
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Perry127
Cool Runner |
posted Jul-22-2005 09:43 AM
Don't forget the New Balance Rep. run tomorrow morning (Saturday) at 9 am at Run Fit Sports. She'll do a short run with us then stay to answer questions and give away FREE stuff. We're also doing a free New Balance hat or water bottle with any New Balance purchase this month.I'm planning to bike to the Mary Persons practice field and try to run a mile today. We'll see how the foot does... ------------------
Perry My User Profile
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AFRunner20
Cool Runner |
posted Jul-22-2005 10:19 AM
Hey runaway girl I am interested in your times for sure. I talk to you guys all the time in this forum and I don't even really know your faces! The only people I know are Perry and Josh.....and Miles....but only a little bit. The only one I have actually held a conversation with is Perry so....yeah. 20 miles on the treadmill is insane! I guess with some sound and something good to watch it might go by a little faster because I usuallly am watching espn with no sound and all I hear is the pounding of my own feet. I ran it at about a 6:50 pace so I wanted to quit from about the 30 mark on and when the clock is right above you it is hard not to calulate your time in your head!!! Alright then....maybe I will see you at the jim herrin in a couple of weeks.....
Spencer
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runawaygirl
Cool Runner |
posted Jul-22-2005 11:07 PM
Nah, I pretty much suck right now, so I don't expect to even beat my Jim Herrin 10K time from last year. I'm not getting as much running in because of the triathlon training - I have to kind of spread it all out. Plus I sort of screwed up my knee earlier this week. I took my own advice and RICE'd it for a couple of days before doing any weight-bearing stuff, just swam & cycled, but it's still messing with my head, if nothing else. Anyway, we're doing a practice mini-tri at Lake Juliette tomorrow at 1:30 since the real one is next weekend. Maybe I can get back on my running program for real after that. In the mean time, I'll just have to pace myself. And yeah, Josh - the open water swimming at the lake is great. I think you & Miles would have a blast if you decide to come next time. The water's a lot warmer now, so you don't swim through sudden changes from ice water to "somebody peed in the pool" kind of temperature. I think I'm finally hitting my groove with the swimming. I'm not much faster, but it's definitely getting easier.
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runawaygirl
Cool Runner |
posted Jul-24-2005 10:10 AM
How'd the NB thing at the store go? I wish I could've been there, but I had to do something else that morning.WMAZ was at the triangle this morning doing a story on working out in the heat. She interviewed a few of us when we were drinking our Gatorade. Check out the news at six - you might see a few pwople you know.
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MaconMoves
Cool Runner |
posted Jul-26-2005 09:28 AM
The NB run was pretty hot and miserable. By 9:00am it's hot already. The popular item was the slides, I think 3 ladies purchased or odered them. Hats & bottles were given away.
Scott
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JSM
Cool Runner |
posted Jul-26-2005 01:29 PM
I hope everyones running has been going ok in this heat and humidity. I've started going to two a days atleast two or three times a week to try and get my mileage up. But even at 8am, it getting warm. I've seen Scott a few mornings at the Childrens Home as I'm going out for my AM runs.Well, hope it's going well for everyone else and maybe we'll see you Macon Tracks members this Saturday afternoon. Josh ------------------
Running Stats
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AFRunner20
Cool Runner |
posted Jul-27-2005 10:44 AM
I logged close to 30 miles last week and this week that total will be a little more. I can't run in the afternoon. It is too freaking hot. I just do long AM runs.....5:30 every morning!
Spencer
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truckin
Cool Runner |
posted Jul-27-2005 12:15 PM
I can't believe this would ever come from me but I can't wait for winter. I used to tolerate the heat pretty well but it just destroys me now. I run the majority of my miles early in the morning but it is still not cool and the humidity high. A couple days a week I have run about 5 miles or so in the afternoon to try to acclimate to the heat but it drains me bad for the next morning run. The heat doesn't just get us though. My son is a junior at Jones County and they are currently having summer football camp. They do drills three times a day and many players have had heat issues and they are being very careful. Everyone be careful and maybe in a month or so the weather will improve. I'll be at the Jim Herrin also but haven't decided on which race to run. Steve [This message has been edited by truckin (edited Jul-27-2005).]
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runawaygirl
Cool Runner |
posted Jul-27-2005 08:44 PM
It really is a risk to take seriously. For example, tomorrow afternoon at 4:00 the heat index is expected to hit 105. At that heat stress level, cramps, heat exhaustion and even heat stroke are very likely. Only a few minutes into your run and your body temp can increase by five degrees. When your temperature passes 104, your life's in danger from the heat. The problem is, sweating is supposed to cool us off, but won't if it can't evaporate because of the humidity. and if you stop sweating, that's when you're in REAL trouble.Please don't sacrifice your health or your life just to be able to perform better in some stupid race. I'm competitive too, but it's just not worth it. As much as we all hate it, if your workout is any time except early morning, it's time to bite the bullet and hit the treadmill, folks.
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alanruns
Cool Runner |
posted Jul-27-2005 08:56 PM
Josh, What time is the meeting saturday? I'l try to make . I'm off that day. The Burnin up the Blacktop 5k was held downtown Athens this year . At the end we ran up this mountain of a hill that i nearly stopped on. Hope the heat is working out for ya'll .Even at 9:00 am is hot. Later
Alan
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AFRunner20
Cool Runner |
posted Aug-04-2005 10:10 AM
Last week I rocked out 37 miles and I am feeling better then ever. I ran a 8 miler this week in just about 52 minutes and that was with two big hills....it was also a very comfortable pace so I could have done faster if I had a reason to. Jim Herrin should be good for me. I am aiming for 38 minutes and because it is so flast I might be able to get lower. Heres hoppin for something special.
Spencer
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MaconMoves
Cool Runner |
posted Aug-06-2005 08:14 AM
Yep, 1 week to go.
I like the word "flast," A nice blend of flat and fast.
I hate that the cookout was a washout, but Perry and Kyle talked about rescheduling it for after Labor Day, and possibly using the more intimate setting of Vinson Valley. Anyway, it's going to happen after the big race.
Scott
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JSM
Cool Runner |
posted Aug-06-2005 10:26 AM
I'll be there and I guess I"m going to do the 10k. I guess I'll see most of you guys there, and lets hope for some good weather!Josh
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