| Author |
Topic: Macon Area Running |
AFRunner20
Cool Runner |
 posted Nov-14-2005 11:01 AM
  
I am up to the highest millaege of my life per week. Last week was only 16 because my back was hurting from sitting so much at work, but the weeks before I never went below 30. I am aiming for 40 this week but I expect it will be about 35. I have only been doing 5 day running weeks but I am about to make it 6. I through in speed workouts and 11 milers every week and keep my easy runs at 6 or more. I feel fast and lightweight. Now all I need is a race to test me.
Spencer
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runawaygirl
Cool Runner |
posted Nov-14-2005 07:49 PM
Spencer:I really hate that you missed the race - a lot of people got PR's and I'm sure you would've, too. I certainly know what it's like to register for a race and then not be able to go - it kinda sucks. As I'm sure you know from the many races you've run in the past though, some sizes go faster than others. We supplied the requested sizes for those present who were pre-registered, and then it was first-come, first-serve for race day registrants after that. We were able to dig through and find you an XL instead of a XXL if you'd like to have it - just say the word and the children's home will send it to you. This may be small consolation, but I'll be stuck with a sleep shirt myself because I forgot to set one aside in my size. It all went for such a great cause though, and the children's home appreciated everyone's generosity SO much. Some people even wrote checks above the registration fee to help pay for the kids' winter clothes! Thanks for all your support, guys. ~ Amber [This message has been edited by runawaygirl (edited Nov-14-2005).]
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AFRunner20
Cool Runner |
posted Nov-15-2005 10:01 AM
Amber,I can deal with that. Sorry I made such a fuss about it. XL will be fine by me. I understand the situation completely. I am sure that I would have gotten a PR at Geico because I am at a low weight and running faster than ever. I assume the next race I run will be in December and then it will be the Museum of Aviation Half Marathon for me. Thanks again Amber. What do I need to do to get the shirt or is telling you good enough?
Spencer
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JSM
Cool Runner |
posted Nov-15-2005 11:25 AM
How are things going guys? One more race in this Cross Country season will be history...we leave thursday morning for Cali and I'm pretty excited and nervious all at the same time.It looks like I'm going to try and come run the Santa Stroll (I think thats the right name?) On Dec. 3rd, so maybe I'll see some of you guys there! Josh
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alanruns
Cool Runner |
posted Nov-15-2005 04:40 PM
Good luck Josh. Don't get to excited at the start and go out to fast . Race with patience. Can't wait to see what you can do on the road. Later
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runawaygirl
Cool Runner |
posted Nov-16-2005 06:57 AM
Spencer:Thanks for understanding about the shirt. Telling me is good enough - I'll send it to you. Just give me a few days. The children's home is still putting the address list together so I can send it to Runner's World in exchange for the race bibs they gave us. I'll send it as soon as I get the list. By the way, I e-mailed the race results to Perry & Steve yesterday, so they should be posted on the MTRC site soon. Amber
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AFRunner20
Cool Runner |
posted Nov-21-2005 01:35 PM
Thanks for the shirt Amber. It is too big for me but I will give it to my little bro and he can use it to work out in. He will love it. Any good local races coming up? Spencer
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MaconMoves
Cool Runner |
posted Nov-23-2005 07:49 AM
There's the Reindeer Run on the 3rd. It's outside the Medical Center. Out downhill , back uphill. Hate the course, but do it every year.
Then the next Saturday there's the Madison Christmas Rush 8K & 5K. Great race, $10.00 with no-shirt option, hot vegetable soup and cider, and nice awards, usually.
Scott------------------
Just because you started late, doesn't mean you have to finish last.
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Perry127
Cool Runner |
posted Nov-29-2005 07:24 AM
A group of Central GA Cross Country runners competed on Saturday, Nov. 26th at the Footlocker South Regional Championships in Charlotte, NC.
Full results can be found here:
http://www.milesplit.com/meet/12451
Mary Persons High senior Alan McGough led the Central GA runners:
Alan McGough (12) - Mary Persons - 17:09
Scott Cope (11) - FPD - 17:25
Joby Peake (11) - FPD - 17:25
Russell Jones (12) - Spalding - 17:26
Smit Patel (11) - Mary Persons - 18:07
Brandon Suttle (11) - FPD - 18:14
Rawson Ridley (10) - FPD - 18:36
Robert Bradham (9) - Jones - 18:41
Curt Jenkins (12) - Mary Persons - 20:05
I only found 2 Central GA girls (both MP runners) in the results:
Lindsey Barber (11) - Mary Persons - 21:58
Mary Claire Murphy (10) - Mary Persons - 22:27
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Perry My User Profile
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truckin
Cool Runner |
posted Dec-01-2005 07:35 AM
I ran the Bartram Trail Marathon November 26th. The event was a marathon and/or 50K held in Milledgeville. The trail is maintained by the Georgia Forestry Commission.The race director listed the course as all off road, some sand,
gravel and minor rolling hills. I'm not sure of the total layout in acreage but to get in the needed miles runners were required to do loops...5 for the marathon and 6 for the 50K. There were probably 30-35 people on the course but that is simply a guess. We started at 7:30 when the rd said go...not a real formal race but pretty well organized and casual. I started out with a group of about 6-7 guys for about half a mile and then we started separating. It was impossible to know the pace without mile markers but I was using the race as a long run so I backed off and let them go. Well, as the run progressed I reeled a couple guys back in so that was satisfying but my pace was nothing to write home about. After the second loop my shoes and socks had gotten wet so I stopped and changed into a second pair. That was more than likely the smartest thing I did that day. I passed another guy on the next loop and felt great but my purpose for doing this race was to have other people to run with on a long run. There were stretches where I was running for miles in the woods without seeing a soul. The scenery was pleasant but still boring at times. There was a guy I was picking up time on at the end of the 4th loop so I had intentions of sliding by on the 5th. It was nice to have a target so something could be focused on. The result of this trip to Milledgeville was....I won the marathon. I could end this story now but that would not be the honorable thing to do. I never reeled in the guy I targeted but he was running the 50K. I should probably also own up to the fact that on my 5th loop the eventual winner of the 50K lapped me. I had fun, met some nice people and found a new place to get in some runs so I'm happy. My time was the worst ever for me in a marathon so I won't post it but running trails is tough.
Those rolling hills were not rolling by my standards. Later.
Steve
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alanruns
Cool Runner |
posted Dec-01-2005 12:57 PM
Anyone wanting to do a great workout or fartlek session there is this fartlek workout called the "Mono" Fartlek . named after marathoner Steve Moneghetti . the session is nearly 20 minutes . The recovery time of this is the same time as the fast efforts. .It consists of 2 x 90 secs. w/ 90 secs. float or steady recovery run. 4 x 60 secs. w/60 secs float
4 x 30 secs. w/30 secs float
4 x 15 secs. w/15 secs float
It adds up to 19:45 total time.
But of course 2 mile wu and cd. This is a great workout. I have done this workout atleast 50 times so far ever since I read about it. The way I run it is I have a out and back course I run it on , I try to run further than my previous time . I usually mark my record distance on the road with something or landmark it.That lets me know how my fitness is. You can do it on a loop course as well.
When you get down to the 30secs session and the final 15 second session you can feel it. Thought this would be for someone wanting to try something new .
Alan
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Perry127
Cool Runner |
posted Dec-01-2005 09:40 PM
Great job Steve! Sounds like the 50K I ran. I was running it as a long run and ended up winning.Alan, I've heard of that workout, but have never tried it. Sounds like a good workout for those that hate the track (since you could do it anywhere). Maybe I'll see some of you at the Reindeer Run. As of Monday, they already had 250 pre-registered (the most ever).
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Perry My User Profile
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runawaygirl
Cool Runner |
posted Dec-04-2005 01:29 PM
Anybody doing Brasstown? I've been meaining to for years, but never made it up there. As I'm sure most of you know, Scott's still on the injured reserve list, so I'd love someone to ride with.Just in case anyone's forgotten, it's challenge of the miles crunch time. (I'm painfully aware of the fact, unfortunately.  ) If anyone needs someone to put in some miles with, just let me know - I'm cutting it mighty close myself.
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JSM
Cool Runner |
posted Dec-18-2005 11:25 AM
I hope everyone has a good holiday season...don't eat tooo much...and keep running so you don't put on those few extra pounds!Josh
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runawaygirl
Cool Runner |
posted Dec-21-2005 09:07 PM
Here's a quote from an e-mail some of us got from Mary Katz today. She asked that the info be passed along, so here it is:"So, we thought we'd have the traditional (Bob and Anne, SOME of us respect tradition!) Christmas Eve run - Saturday morning at 9:00. Not sure yet if Steve Chaffin can make it, but most of us would opt for the short loops (7.5 or 9 mile) anyway. Refreshments will be provided at the end (thanks to Elizabeth).
Please pass this on to everyone you know who would be interested, as I'm not sure this email list is all-inclusive." Hope some of you can make it
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AFRunner20
Cool Runner |
posted Dec-22-2005 02:41 PM
Alan,
I am not sure I understand all the shortened words that were in the workout you explained so a more detailed explanation would be nice. I am looking for a good workout like that. Right now I am just doing a long run, a tempo run, hills, and I fill in the gaps with 6, 7, or 8 mile easy runs. I am trying to be in top shape for the Aviation Half.I have built up my speed endurance to the point where I can do 3.10 miles with 6:03 mile times. That is definately an accomplishment for me. If I can keep the holiday off then I am on pace to break 1:20:00 in the half marathon. I have been timing myself on my long runs and even though it is not a very accurate estimate I feel strong on those runs. By the way I won 3rd race a few weeks ago. The races I have gotten first in have all been small but it builds my confidence and keeps me thirsty for more. I have worn through my latest pair of shoes so fast that I can't afford another pair yet!!!!!!!!!!!! Hope there are some after Christmas sales at Run Fit!!!
Spencer
Spencer
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truckin
Cool Runner |
posted Dec-27-2005 12:53 PM
Hello all. I hope everyone had a Merry Christmas.Well, I am officially tapering for the Aviation Marathon. My last 20 miler was Saturday and I'm glad. Solo 20 milers are a pain in the rear. My biggest challenge now is watching the weight over the holidays. Hope to see most of you at the race. Steve
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AFRunner20
Cool Runner |
posted Dec-29-2005 10:51 AM
How soon should I start tapering for the Half Marathon on the 14th of Jan? I am still putting in 30 plus miles a week.....tapering has never been something I understood. I have never felt fresh or loose at a race because I have either run too much before or not enough. If anyone can offer up a suggestion or two as to when I should begin tapering then let me know.
Spencer
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truckin
Cool Runner |
posted Dec-30-2005 08:08 AM
Spencer,This is from Pete Pfitzinger's site on tapering. "How should you reduce your training to improve racing performance? The scientific evidence clearly indicates that the key to effective tapering is to substantially cut back your mileage, but to maintain the intensity of your training. Reducing the amount that you run has the greatest impact on reducing accumulated fatigue to improve your racing performance. Once again, how much to reduce your mileage depends on your current training volume and the distance you will race. Although one study suggests reducing mileage by up to 85%, the optimal amount to reduce training is still open to debate. Guidelines for cutting back your mileage, based on both research and anecdotal evidence, are presented below. For example, a marathoner would reduce her mileage by 20% the 3rd week before the race, by 40% the following week, and by 60% on race week."
Amount to reduce mileage before race
Race Distance 3rd Week before Race 2nd Week before Race Race Week
Marathon 20% 40% 60%
15 km to ½ Marathon 0% 30% 50%
5 km to 10 km 0% 20% 50%
(This column originally appeared in Running Times Magazine.)
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AFRunner20
Cool Runner |
posted Dec-30-2005 10:03 AM
Steve,So in other words...next week I should reduce by 30 % and the following week 50%.....If I am averaging 35 miles a week then next week I whould be down to about 24 miles....and then down to 17 miles. Maintain intensity....does that mean I should be running harder for shorter periods of time??? That is weird to me because I feel much more sore when I run harder as opposed to longer. I can run an 8 miler without flinching now...but if I run 4 miles hard....I am in a little pain the next day. Nevertheless....if this is what works I guess I will try it. The only thing is I don't really have a set amount of mileage because some weeks I slack off and only run 28 miles.
Spencer ------------------
http://interwovendesign.com/kick/userdisplay.php3?username=sjoranje
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truckin
Cool Runner |
posted Dec-30-2005 10:35 AM
Spencer,
I am not experienced enough at this to be offering advise. I can only share what has worked for me so far. I have tapered
for marathons only and the rest does me a lot of good. 3 weeks of cutting back makes me feel strong.If the Aviation Half is a goal race for you, tapering will probably help you a bunch. Try googling up some training sites for recommended advise. Try the one I quoted from...Pete Pfitzingers Training Site. One thing is for sure, coming into the race well rested is a plus. Steve
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AFRunner20
Cool Runner |
posted Dec-31-2005 12:45 PM
Thanks for the advice Steve
Spencer
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runawaygirl
Cool Runner |
posted Jan-02-2006 08:04 PM
Ok, some of you know that I'm a little bit of a techie. I'm no Trae McCombs, but I hate to set foot out the door without my Forerunner & iPod. So I just wanted to let you guys know about some great running podcasts that I found on iTunes yesterday. I listened to them on the treadmill today, and they were SO cool!First, I know some of you are gonna say that you don't have an iPod. Although I suggest that you join the 21st century with the rest of us, you don't need one. (I really only have an iPod shuffle, the $99 version, but I'm a total junkie now.) All you really need is some kind of MP3 player, and iTunes is a free download. So are the podcasts - these are like talk radio shows, but they're about running. Alright, the first one is called Phedippidations. This dude records the podcast during his weekly long run while training for his next marathon. He's even recorded some DURING marathons, including Boston, which he's run 4 times. Each one runs about 30 minutes, really makes the time fly, especially if you're stuck on a treadmill. Next is Runcast Weekly. It's motivational, and this guy knows what he's talking about, so it's very informative. He has some pretty impressive guests for interviews as well. And then there's Endurance Radio. This one's geared more toward triathletes, but they also talk about adventure racing, trail running, cycling, swimming, marathoning, even ultras. they have lots of good interviews, too. Anyway, I use anything I can get to keep me going this time of year when it's dark & cold in the morning and I want to stay in bed and then curl up on the couch at night in my jammies. Hope somebody finds it helpful to them as well.
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mdael5966
Cool Runner |
posted Jan-04-2006 08:48 AM
Amber,Thanks for the info. Just for my clarification, are all those podcasts available via iTunes?
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katerun
Cool Runner |
posted Jan-04-2006 03:26 PM
Hey- I will be running the aviation half as a training run at my marathon pace. I have run it before a few years ago. Just wondering if you'll have any advise on where to stay or eat while in warner robins?Thanks Kate
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