It's a leap year run, February 29th. Is there significance to it? Probably not so let's go for a run. Decatur is having a Go Local slogan contest. If you want to sharpen your kickball and dodgeball skills, Decatur High School is hosting a adult clinics for both sports. I may have to use that term of sport loosely. Also this weekend is 'Touch A Truck'. It's not for everyone but the Decatur PD is can also register your bike there. Roxie Watson is playing at Eddie's Attic. Wrath of Con at dad's Garage was incredibly funny and I recommend it for the inner-nerd in you. The Mandala exhibition continues at Emory.
Anything else is going on this week/weekend?
On the running side, the time of 10K's is upon us and the listing of 'Peachtree Road Qualifiers' is growing. So here are some local races this weekend from 5K, 10K, to the trails. On Saturday is the Red Devil Dash 5K at Druid Hills High; a trail run in Cartersville, the Vision Trek 10K; the Chattahoochee Road Runners 5K/10K; the Shallowford Scot Trot 5K & Mile; the Shamrock -n- Run 5K, Atlanta; and the Hillside Husky Dash 5K and Fun Run in Roswell. While on Sunday there is the Intown Ten (that's 10K) in the Highlands.
This Wednesday you will be running the Winter route, route 12. A bulk of it is along DeKalb Av and W Howard on the PATH. But there are nice rolling hills getting there through MAK and Winnona. It's dark out there so wear your brightest, most reflective, most light flashing running wear. The link to the route is at the bottom of this e-mail. After the run it's off to Mojo's Pizza for food, drinks and trivia.
Enjoy your run Wednesday night. Thanks for making the Oakhurst Running Club one of the friendliest running club in Atlanta.
Corny
Sunday, March 4
The Intown Ten (10K), Virginia Highland
4th Annual Newton County Run for Hope 5K & Fun Run, Covington
Challenged Child and Friends 5K/Mile Fun Run, Gainesville
Cowtown Marathon winner disqualified after failing to register
Posted Sunday, Feb. 26, 2012 Updated Monday, Feb. 27, 2012
By John Henry
Special to the Star-Telegram
FORT WORTH -- The 34th edition of the Cowtown Marathon featured somewhere in the neighborhood of 9,000 registered participants Sunday in three events.
And two men's marathon winners because of one who was not registered.
Initial runner-up Kolin Styles was declared the winner of the 26.2-mile race when Scott Downard was disqualified because he didn't register for the race and was wearing an unauthorized bib.
Read on here<http://www.star-telegram.com/2012/02/26/3764019/cowtown-winner-quickly-disqualified.html>.
Why Road Runners Should Run on Trails
Max King explains how and why to leave the roads behind
By Max King
As featured in the June 2010 issue of Running Times Magazine
If you're not going to be racing on a trail, why would you train on a trail?
That's the first question a lot of runners preparing for a road, track or cross country race will ask. Based on my experiences and those of other runners who frequently run off-road, there are huge upsides to tackling some of your training on trails.
One of the biggest benefits regularly ascribed to running on trails is that the softer surfaces will reduce the impact on your body. This is true. But to me, the benefit to running trails is simple: They will slow you down. Most of you already know, take your easy days easy, and your hard days hard, but the more people I coach and the more I observe, the more I see runners continuing to push a pace that isn't necessary on their easy recovery days, and they aren't allowing their body the full benefit of an active recovery.
Active recovery is an integral part of any training program for any distance. It aids in muscle memory, building your aerobic system, muscle endurance and obviously, recovery from a hard workout. Running an easy-intermediate technical trail--meaning a little curvy, rocky or rooty--forces you to slow down and take your time, putting a lighter training load on your system. "On roads I tend to be very conscious of my pacing and sometimes push harder than I should," says Michael Spence, the 2009 U.S. 10K trail running champion and an 8:30 steeplechaser. "The hills and turns of the trail force me to focus more on how my body feels and less on my watch."
Read on here<http://runningtimes.com/Article.aspx?ArticleID=19733>.
Getting Out of a Rut
The worried runner's plateau survival guide
By Duncan Larkin
As featured in the Web Only issue of Running Times Magazine
Every runner hits a plateau.
This is worth writing again, because if you're reading this and you're stuck waiting for that elusive breakthrough, no matter how long you've been there, you are not alone.
Again, every runner hits a plateau. We all do.
Let's first turn to the pros for solace. Two years ago, Morgan Uceny, who dominated the 1500m in the Diamond League last year and ran a world-leading 4:00.06, finished sixth at the U.S. outdoor championships in the 800m event. The best she could manage in the 1500m that year was 9 long seconds slower than her 2011 best. Still not convinced that everyone struggles with plateaus? How about the tale of Scott Bauhs at last year's U.S. outdoor championships? After going through what he called "growing pains" in 2010 (an atrocious 13th-place showing in the 10,000m final at the U.S. championships, where he ran more than 2 minutes slower than his PR), Bauhs found his stride this year, kicking into third place to make the U.S. 10,000m squad for the world championships in South Korea (where he finished 14th).
There are plenty of other examples out there.
So if you're reading this article, you're like every runner at some point; you're stuck at a plateau.
What do you do?
Read on here<http://runningtimes.com/Article.aspx?ArticleID=24826>.
Yesterday, Monday, was a holiday for some and I couldn't help but notice how much more active folks are. There were a lot of folks out on runs, walks, and bikes. The great weather also helped. Congrats to Decatur for being designated as a Tree City USA for the second straight year. This Saturday is the Oakhurst Wine Crawl. And they have an app for that, http://itunes.apple.com/app/wine-crawl/id418734278?ign-mpt=uo%3D6&mt=8. Ananse, The African Spiderman, is showing at Agnes Scott. There is the Urban Film Review, a screening series that features films of independent filmmakers from Asian, Latin, African-American. There are a couple of Mardi Gras events around town. The Atlanta Opera presents Rabbit Tales at Decatur High School. I'll be at Dad's Garage watching Wrath of Con. In Decatur Square at the T-Mobile store is a free Smartphone class, all carriers accepted. Who wouldn't want a smarter Smartphone. Now send this email.
What else is going on this week/weekend?
Here's a sampling of local races this weekend on Saturday, February 25, are the LaAmistad Buckhead 5K, in Woodstock is the Guns & Hoses 5K & 1 Mile Fun Run, and in Kennesaw is the GSO Notworthy Races 5K. For you trail racers there is the XTERRA Georgia Thrill In The Hills 21K/42K in Winder. And for a change in distances is the HotJog 6K in Marietta; may need to check that one to make sure it's not a typo. On Sunday, February 26, is Burnette's Really Running for Life in Suwanee, Run Lenora Park Half Marathon/10K in Snellville, and Haiti's Heroes 5K in Norcross.
And the City of Decatur is looking for volunteers for the Publix GA Marathon. Take your pick of what you want to do, cheering station or hydration station. For more information on volunteering, contact katie.abel@decaturga.com<mailto:katie.abel@decaturga.com>.
As a continuing friendly reminder please wear your lights, reflective items, etc. so you can be seen during your run. Run safely.
This Wednesday you are running through the Winnona neighborhood on Route 1. The run goes through Kirkwood, through McKoy Park, around Winnona, through Agnes Scott, and a long finishing straight on Ansley. This run has a lot of turns but it's all in the neighborhood, you can run your way out. The link to Route 1 is at the bottom of this e-mail. After the run it's off to Mojo's Pizza for food, drinks and trivia.
Enjoy your run Wednesday night. Thanks for making the Oakhurst Running Club one of the friendliest running club in Atlanta.
Corny
Sunday, February 26
Burnette's Really Running for Life, Suwanee
Run Lenora Park Half Marathon/10K, Snellville
Haiti's Heroes 5K, Norcross
The Marathon Effect
Kevin Selby on February 15, 2012, 2:00am
Is the marathon hurting track and field both in the US and at the international level?
There is a slippery slope for top distance runners both in the US and worldwide, and it has the most skilled athletes headed for the marathon. This slippery slope occurs in the middle of a perfect storm in our sport, and the draw of the roads is too tough to resist. The track is being left behind to a degree. Just check your nearest marathon results sheet.
I wrote most of this article before my interview with Scott Bauhs<http://www.flotrack.org/article/10538-Scott-Bauhs-The-Free-Agent>. He demonstrates my point in saying that he may have helped his chances to resign with adidas if he had run a good marathon.
2012 is already off to a quick start in the marathon, and the event is so competitive and deep in talent it is hard to keep up with who is running these ridiculous performances. This flood of talent is not testing the waters of the track, at least not yet.
The appeal of the marathon may be detrimental in the long run for athletes. Kenya is unleashing 2:06 or faster marathoners as frequently as the US producers 6 foot 6 guys who can run the floor and jam it home. It makes the US marathon core look like my Golden State Warriors- a few studs, but only a single playoff appearance in 17 years.
Read on here<http://www.flotrack.org/article/10604-The-Marathon-Effect>.
Being on vacation makes me forget to send the route out in time. But I haven't forgotten. So for this weekend is the Decatur Old House Fair. There is a Story Telling Festival at Eddie's Attic. There is a Mandala exhibition at the Michael C Carlos museum at Emory. What else is going on this week/weekend? Anyone want to share?
Tis the weekend for half marathons, this weekend on Saturday, February 18, you can run the Berry Half Marathon in Rome. There are also races for a 10K and 5K. There is also the Run Clayton State 5K in Morrow, the Kennesaw 5K Classic, and the Run the Reagan 5K/10K/Mile/Half Marathon in Snellville. On Sunday, February 19, is the Locomotive Race Series Half Marathon & 5K in Kennesaw.
This Wednesday you will be running route 6. There are the challenging hills of Delano, the grind up Rogers, and of course climbing up McClendon. And of course since daylight is shrinking away, wear your lights and other reflective gear for the run. The link to the route is at the bottom of this e-mail. After the run it's off to Mojo's Pizza for food, drinks and trivia.
Enjoy your run Wednesday night. Thanks for making the Oakhurst Running Club one of the friendliest running club in Atlanta.
Corny
Sunday, February 19
Locomotive Race Series Half Marathon & 5K, Kennesaw
For your Valentine's Day weekend, there is a pottery show at Mudfire. There is Valentines in the Garden at the Atlanta Botanical Gardens. The Oakhurst Community Gardens programming continues to grow (pun intended). They have an Intro to Meadmaking class. Oysterfest is this weekend at the Park Tavern.
What else is going on this week and weekend?
Now on the running side, it's the weekend before Valentine's Day so run with your Valentine. On Saturday the 11th in Decatur is the Atlanta Track Club's Heart and Soles 5K. Further out are the 11th Annual Chattahoochee Challenge 10K in Roswell, the Mardi Gras 5K in Marietta, the Heart to Heart 5K in Peachtree City, the Where there's a Will, there's a Way 5K in Johns Creek, and the Your Pace or Mine 5K in Lawrenceville. On Sunday is the Rock Valentines Half Marathon/5K/10K in Lawrenceville.
It's dark out there during the run so please bring out the reflective vests, shirts, jackets, and lights for your safety. On Wednesday night you will be running route 13. The route goes up the hard flat of Oakview and hits the hills of Spence/McDonough. The link to the route is at the bottom of this e-mail. After the run it's off to Mojo's Pizza for food, drinks and trivia.
Thanks for making the Oakhurst Running Club one of the friendliest running club in Atlanta.
Corny
Sunday, February 12
Rock Valentines Half Marathon/5K/10K, Lawrenceville
Strategies for Doubling
How two-a-days can benefit non-elites
By Steve Magness
As featured in the January 2012 issue of Running Times Magazine
When I started my coaching career I was forced into having athletes run twice a day during the school year because we were limited to running all mileage on a 1.25-mile loop. As my first athlete, a former 4:14 high school miler, Jeremy Warren likes to say, "We ran doubles because it is physically impossible to run more than five loops during one run without needing to see a psychiatrist afterwards." Given this situation, as a coach I quickly and almost accidently found the benefits of doubles, even for non-elite athletes. For most adult runners, however, doubles are a foreign concept, assumed to be the province only of those cranking out 100-mile weeks.
I would like to convince you to think otherwise. Intelligently adding some double days to your program can help advance your fitness, even if you wind up not significantly increasing your mileage.
Read on here<http://runningtimes.com/Article.aspx?ArticleID=24901>.
Snowshoe Racing 101
Tips for racing in the snow
By Adam W. Chase
As featured in the January 2012 issue of Running Times Magazine
If you live in a climate with cold winters, snowshoe running and racing can help you keep up your fitness while throwing some zip into the chill and darkness of winter training. More than 100 snowshoe races are planned in 36 states and dozens more across Canada this winter. Here are a few tips before you go dashing through the snow:
Really, there's nothing to it. If you can run, you can run on snowshoes. However, if you haven't done a race or your fitness level isn't high, start with a 5K. Get familiar with the unique sensation of running on snowshoes before running longer distances.
Read on here<http://runningtimes.com/Article.aspx?ArticleID=24905>.
Commuter Spotlight: Anne Flinn and Erin Vilines
Coworkers Anne Flinn and Erin Vilines love to multitask on their commutes. A couple of times a week these Nature Conservancy employees get some exercise during their commute: they run one leg of their 7-mile commute from Decatur and catch MARTA for the other leg. Erin started running to work two years ago when she moved to Decatur from Marietta, and Anne joined her six months later. Anne and Erin say there are multiple benefits to their run commute. Anne : "We can get a good work out in and sleep longer. To run that distance, take a shower at home, and then drive or take MARTA to work you would have to get up way too early." Erin: "Because we run together we can talk about work stuff and catch up, or plan our next big race. It's nice to have company."
Their advice to anyone considering running to work is to plan, plan, and plan. Here are some tips from Erin and Anne:
* Run the route on the weekend and know it well.
* Create a transportation plan for each week to figure out which days running will be part of your commute.
* Leave work clothes at work before run days so that you can run with just your phone, MARTA card and keys.
While Anne and Erin have a rather unique commute, many Atlanta office Nature Conservancy employees are also clean commuters. Based on a recent employee survey, twenty-nice percent of their commute days are clean commutes, making The Nature Conservancy an MTS platinum partner. To learn more about clean commuting or platinum partnership contact MTS<mailto:mts@midtownalliance.org>.
