Monday, November 29, 2010

Avondale Tour of Homes and Holiday Market

Tour the Town in a Trolley

Christmas is an amazing time here in Avondale Estates and the Tour of Homes and Holiday Market add to the wonderful feeling of the holiday spirit.  This year trolleys will be back in town to take visitors from house to house. Pick up the trolley between two Points of Interest…the Avondale Baptist Church and The Museum School. 

December 12th!

Visit the site here.

Decatur Holiday Candlelight Tour of Homes

Friday & Saturday
December 3 & 4 • 5:30-9:30 pm

Decatur’s 28th annual Holiday Candlelight Tour of Homes features nine older homes in the Oakhurst neighborhood of Decatur, which celebrates its centennial this year. Also featured: the Clairemont Holiday Marketplace and CafĂ© at Clairemont Elementary as a Point of Interest.
Check the site here.

Local Races This Weekend

Let the Jingle Jogs begin

Saturday, December 4

XTERRA Georgia Victoria Bryant State Park 5K / 10K Trail Run Royston (not local but cool enough)

ATC Cross-Country 5K, Milton (not local but cool enough)

1st Annual Elf Trot 5K, Kennesaw

Jingle Bell Trail 5K & Mile Fun Run, Peachtree City

Jingle Jog 5K, Cumming

Sunday, December 5

Santa Safety Run 5K & Tot Trot, Inman Park

No Aspirin Needed

From Running Times online

Fight Inflammation with Food

Maximize your diet to minimize NSAIDs use

By Jackie Dikos, R.D.

As featured in the Web Only issue of Running Times Magazine

Who wants to start or finish a run by downing pills? Sure, there are aspects of running that can hurt.  One might call an ultra event a journey in overcoming pain, soreness and inflammation. Even an easy 3-mile run can be a painful, daunting task when battling tendinitis, muscle strain or a generally aching body.

Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, are used to ease pain and inflammation, so it would only make sense to utilize them when we intentionally push the body to the point of pain and inflammation, right? Not so fast. The body may adapt better to training when left to heal without the use of anti-inflammatories; minimizing their use allows runners to listen to warning signs and adjust training with a clearer perspective. 

Taking ibuprofen before an ultra can actually increase oxidative stress on the body by reducing the kidneys’ ability to manage the by-products of a long and demanding endurance crusade. Pre-race consumption of NSAIDs can also contribute to electrolyte imbalances, which can have devastating effects during distance events.

Dietary adjustments provide the healthiest alternative to popping anti-inflammatory medications. Consider some of the following tips to reduce inflammation naturally.

Read on here.

Wednesday, November 24, 2010

Jogging for Justice

From the Wall Street Journal, a Florida judge's intersting idea...

November 24, 2010, 10:40 AM ET

Jogging for Justice: One Florida Judge’s Novel Idea

Judges can get pretty creative when it comes to sentencing criminal defendants, including requiring offenders to hold signs announcing their bad deeds.

But can a defendant be asked to strap on running shoes and hit the road?

A Florida judge came up with the unusual idea of having juvenile offenders participate in a jogging program . . . with the judge.

Read on here.

Developing a Good Kick

What's a 'kick', from Running Times online...

Developing a Good Kick

Sage advice from a champion Ethiopian kicker
What's the best strategy: To try to drop your competition to get into the clear before the final stages, or to use the pacing and the energy of a pack of runners through the early and middle stages, and then attempt to pull away near the end?

The conventional wisdom is that a runner with strong finishing speed should attempt to win with a kick. This was the tactic used by 20-year-old Lelisa Desisa to win the Utica Boilermaker 15K in July, a race on a hilly course, including a downhill finish that can favor a strong kicker.

"I am very confident to run in a pack or in the lead," says Desisa, who had placed third at the Peachtree Road Race 10K on July 4, another close race with a fast finish. That confidence, of course, comes from training -- not just the physical conditioning, but also learning one's strengths and aiming to improve upon weaknesses. In addition, Desisa knew the competition at Utica, and he wasn't fazed by the prospect of a hilly course. "The week before, at Peachtree, I raced against some of the same athletes. I like to run hills and was confident at the start that I would win the race," he says.

Read on here.

Developing Intrinsic Motivation

From Running Times online...

Developing Intrinsic Motivation

Learn to weather the weather, whatever the weather
Remember when the multipurpose shoes kids wear were called tennis shoes? I wore them to practice when I first went out for high school cross country. When coach took me to the running store, we picked out the gray-on-blue Tiger X-Calibers. When I wore through the soles, I got another pair, and then another after that. If I lined up all the shoes I've worn out since then, heel to toe, they'd make a trail clear from my hometown to where I've landed, 321 miles away.

Coach Worful carefully tended my budding running career. He took the team to the sports rehab clinic to learn stretching and strengthening exercises. He spoke privately with my parents about my potential. He actively involved me in important training and racing decisions. But I set the alarm for 6 a.m. so that I could rise in time to fill a thermos with orange juice and ice cream, drop my backpack at my friend's door, and then run the 4.5 miles to school holding the thermos in my hand so that I could have an Orange-Julius-style shake when I arrived.

Twenty-eight years later, I still rise before dawn on many mornings to supplement my training mileage. My wife, burrowing deeper under the covers, thinks almost audibly: How do you do it?

Read on here.

Atlanta Turkey Half-Marathon and 5K

Tomorrow morning on Thanksgiving Day is the Atlanta Track Club Thanksgiving Day Half-Marathon and 5K.  The half goes from Chamblee to Turner Field.  I think it's a great challenging course.  Downhill for the first half and climb out of the second half.  As it flattens out on Peachtree St you are then challenged by a couple of late mile rolling hills.
Good Luck to all who are running!
And I'm not all that disappointed that the Full-Marathon is gone.  The Half is one of the best I have run.

Tuesday, November 23, 2010

Female Jogger Attacked In Kirkwood

Picked up from Decatur Metro

Info form Atlanta Police’s Major Dalton, Zone 6 Commander…

On November 17, 2010 at approximately 8:30 p.m., a female was attacked while jogging on Ridgedale at Hillcrest. The victim was grabbed from behind and drug into a wooded area on the northeast side of Ridgedale after she crossed Hillcrest. Due to the time of night and the way in which she was attacked she is unable to provide a detailed description of the suspect.

The Departments Special Victims Unit will be handling the case and would appreciate any information residents in the neighborhood can provide. If anyone has any questions or concerns, please feel free to call or email me directly.

Thursday, November 18, 2010

Volunteer at Atlanta Half Marathon & Thanksgiving Day 5K

Below is a plea from the Atlanta Track Club. They are still short of volunteers so if you’re looking for something to do on Thanksgiving morning before you enjoy your Thanksgiving feast consider volunteering.


Volunteer at the Atlanta Half Marathon and Thanksgiving Day 5K

If you’re looking for a fun way to kick-off your Thanksgiving, consider volunteering at the 2010 Atlanta Half Marathon and Thanksgiving Day 5K.   The Atlanta Track Club is still in search of close to 500 volunteers to help out with the Thanksgiving Day event.  As a thank you for all their efforts, all volunteers will receive an Atlanta Half Marathon fleece vest.  Visit  for more information on how to sign up to be a volunteer at the 2010 Atlanta Half Marathon and Thanksgiving Day 5K.

Local Races This Weekend

Saturday, November 20

Run for Justice 5K, Oakhurst

Paideia School "Slither" 5K, Atlanta

Lakeside HS Annual Viking 5K, Decatur

Sunday, November 21

4th Annual Gobbler 5K Run & Mile, Athens (not so local)

The Art and Science of Marathon Pacing

In most every marathon I have ran, this has always baffled me.  My best marathon was done by going hard in the first half and surviving the 2nd half.  The last time I tried this method, it failed me miserably because I hit the wall at mile 16 and made for a painful and very long 10 mile finish.

From Running Competitor online

The Art and Science of Marathon Pacing

Updated: Nov 11th 2010 11:04 AM EST by Matt Fitzgerald

Why we hit the wall in marathons, and how not to.

My first marathon was the 1999 California International Marathon in Sacramento.  As I trained for it, many of my friends who were marathon veterans gave me the usual warnings to “respect the distance,” pace myself conservatively, and avoid setting too ambitious a goal.  I truly believed that I would heed this advice, but I did not.  My 6:06 first mile felt so easy that I decided to forge ahead at that pace.  Consequently, by the 18-mile mark I was walking.  I finished in 3:34, after having run the first half in under 1:23.

My second marathon was the 2000 Long Beach Marathon.  I truly believed I had learned my lesson and started at a slightly more conservative pace than I had in Sacramento, despite the fact that I was now fitter.  But by the 23-mile mark I was again walking.  I finished in 3:11, a scant 26 minutes off my goal time.

Not until I ran my third marathon did I run my first halfway decent one. I finished in 2:46:42 at the 2001 Rock n’ Roll San Diego Marathon.  Yet while I did not fall apart in this race as I had in my first two marathons, I still slowed substantially in the closing 5K.  My average pace over the first 23 miles was under 6:20 per mile, but my last mile was run in the range of 7:30.

If I have learned only one thing from the 14 marathons I have now run it’s that pacing oneself optimally in a marathon is very difficult.  The only marathons in which I have not run the second half substantially slower than the first are the few I have run non-competitively, as workouts.  I don’t have this problem at shorter distances.  My pace is almost always metronomically steady in 5K’s, 10K’s, and half marathons, even on my bad days.

I am hardly unusual in this regard.  The vast majority of experienced runners are able to pace themselves well in shorter events but bonk to some degree before they reach the finish line in marathons.  For example, in the 2007 California International Marathon, which happens to be the most recent marathon I’ve run, only 24 of the top 100 finishers managed to run the second half of the race no worse than one minute slower than the first.  By contrast, in the 2008 Carlsbad Half Marathon, only eight of the top 100 finishers slowed to a similar degree.

Why is pacing the marathon so much more difficult than pacing shorter races?  And for that matter, considering the fact that even the winner of most marathons runs the first half slower than the second, can we even assume that maintaining an even pace throughout the entire race is the optimal marathon pacing strategy? What can we do to improve our marathon pacing?  Let’s tackle these questions one by one.

Read on here.

Running Safely Through Pregnancy

From Running Times online

Running Safely Through Pregnancy

You can run while pregnant if you know what to expect

By Mackenzie Lobby

As featured in the Web Only issue of Running Times Magazine

The running community sat up and took notice this year as one elite runner after the next announced their pregnancies. There has been much said about Kara Goucher and Paula Radcliffe’s shared due date this month, as well as Deena Kastor’s recent announcement that she will forgo regular training for the next nine months. To the interest of many, Sara Vaughn blogged about her day-to-day experience of pregnancy and the journey back to the roads after giving birth. Carrie Tollefson, who had her first baby in April, has been frequently cited discussing the 2010 birth and the 2012 Olympics in the same breath.

While the existing literature on exercise and pregnancy has come a long way, a certain stigma remains attached to running with child. Although the American Congress of Obstetricians and Gynecologists propose that 30 minutes of exercise most days of the week is safe and suggested, their 2002 research basis has already been trumped by emerging evidence that advocates for the safety of longer bouts of exercise. In fact, a literature review published last year examined a wide base of recent studies that monitored the health of both the mother and child, showing that the former half-hour guidelines of the early aughts may be outdated and underestimated. 

The recent research, as well as stories of pregnancy from the best of the best in women’s running, serve as testaments to the fact that running through pregnancy can be both safe and beneficial for most running mothers and their babies. That being said, it is no jog in the park. As the research elucidates, pregnant runners encounter plenty of changes and physiological surprises as they run through their nine months. Consider a few of the following common issues associated with running during pregnancy and always consult your doctor before entering into a running regimen.

Read on here.

Wednesday, November 17, 2010

Urban Hiking The Beltline

From Urban Hiking Atlanta

Tuesday, November 16, 2010

**11/20/10 Beltline Hike planned**

Hello friends and hikers,

It's been far too long and the Beltline has seen many drastic

improvements, so join me this Saturday as we hike the stretch from

Amsterdam Walk south to DeKalb Ave. Also it's supposed to be 64 and



What: FREE 5-6 mile walk on the eastside Beltline trail

When: 10am-1pm (can be cut short)

Where: meet at Amsterdam Walk (550 Amsterdam Ave, ATL)

Who: EVERYONE is invited including kids, adults, and leashed dogs

Why: great weather calls for a great walk to see some great changes

Check out this PBA video from last year to see what this section of the

Beltline USED to look like: (and to see what Angel and I looked like too)

Map of route:

Feel free to stage cars at DeKalb and Airline St if you like, but be at

Amsterdam by 10am to walk with the group.

Read the post here.

Hit By Deer During Race, Recovering

Kara Shen is recovering from her experience at XC state champs. One that no one else would want.
By Don Rich / November 13, 2010 7:38 PM

Kara Shen is recovering, back in school, and looking forward to the time when she can run again.
Kara, if you recall, was the Central Bucks East junior who was knocked down and kicked by a deer at the top of the second of the Aloha Hills on November 6th in the girls' AAA race in the state championships.
At first, she says, she thought it was a man wearing brown pants running onto the course. It wasn't.
A woman and fan who was nearby immediately helped her from the course so she would not incur further injury from other runners. "The fan said to me, 'honey, you got hit by a deer'." Shen was conscious the whole time, and soon found herself in a cart headed for trainer's tent.
Read on here.

The Future Of US Women's Marathoning

Shalane Flanagan's NYC finish nudges the bar a little higher for U.S. marathoners
Published: Tuesday, November 16, 2010, 2:50 PM     Updated: Tuesday, November 16, 2010, 3:24 PM
Special to The Oregonian

Picture by The Associated Press - Shalane Flanagan crosses the New York City Marathon finish line in second place.
Every time Kara Goucher reaches a new racing milestone, it seems, Shalane Flanagan comes along and exceeds it.
"Anything I do, Shalane does it bigger and better a year later," Goucher said. "It's actually funny to me."
Both women, Portland residents who run professionally for Nike, are raising the profile of U.S. marathon running.
Both are beginning to target the 2012 Olympic Games in London, and both dream of winning a medal.
And yet, it may be too early to suggest that a recent U.S. running boom -- and an increasingly larger proportion of female participants -- is leading to more world-class performances.
Read on here.

Don't Get Sick!

I am working over a cold right now so this article interests me

Food for Runners

Don't Get Sick!

What to eat and drink to avoid getting sidelined by common winter woes.

By Leslie Goldman

From the December 2010 issue of Runner's World

Winter presents a number of training obstacles for runners. Shorter, darker days and icy roads can freeze training in its tracks, while a storm of season-specific health problems—including cold fingers and toes, stiff, achy joints, and even seasonal depression—can leave you wanting to skip your run altogether. Luckily, making certain foods and drinks a regular part of your diet can help you avoid common winter problems, says David Grotto, R.D., author of 101 Optimal Life Foods. So before a winter woe sidelines you from yet another workout, try these consumable prescriptions for staying healthy—and running strong—all season long.

Read on here.

Tuesday, November 16, 2010

Run for Justice 5K

Saturday, November 20, 2010
Decatur, Ga. - Oakhurst
A 5K run and walk to benefit Atlanta Legal Aid Society
Meet in front of One Step at A Time, 650-B East Lake Drive, Decatur, GA 30030.

More info here.

Wednesday, November 10, 2010

Protein Sports Drinks

Article from the NT Times online

Phys Ed: Do Protein Sports Drinks Work?


Could sports drinks be improved with the addition of protein? That question has long gripped physiologists and nutritionists. It’s well established that the carbohydrates (sugars) that sweeten most sports drinks aid performance. They provide immediate fuel for straining muscles, keep blood-sugar levels stable and allow you to work out for a longer period of time or at a higher intensity, or both, than if you don’t swallow any extra fuel. But why wouldn’t taking in protein, together with carbohydrates, during a workout or race make you even more speedy and durable? Protein, after all, is what muscles fundamentally are made of, so it seems reasonable to imagine that adding it to sports drinks could provide some additional benefit.

Read on here.

Current NYC Course vs. the Proposed Olympic 2012 Course

Changing the NYC Marathon Course

Interesting article about the NYC marathon course, from the Wall Street Journal
Is Bigger and Faster Better for Marathon?
NYC Race Officials Are Committed to the Current Course, but Others Think It May be Time to Consider a Few Changes
Photo by Associated Press
A wave of runners enters Brooklyn near the second mile of Sunday's New York City Marathon.

As the winners of Sunday's ING New York City Marathon burst across the finish line, their winning times made one fact abundantly clear: In a city known for its swift pace, its marathon route is notoriously slow.
Though the men's winner, Gebre Gebremariam posted the sixth-fastest time in course history at two hours, eight minutes and 14 seconds, his victory was still almost two minutes slower than Sammy Wanjiru's winning time at this year's Bank of America Chicago Marathon: 2:06:24. The difference on the women's side was even more pronounced: Edna Kiplagat's victory in 2:28:20 was more than eight minutes behind Liliya Shobukhova's 2:20:25 win.
The challenging topography and slower times run on New York's course has prompted some of the world's greatest runners to bypass the city in favor of other faster races, and has led others to call for changes to the course itself.
Read on here.

Shalane in 2nd

NY Times article on Shalanes 2nd place finish in the NYC Marathon this past weekend
In Second, and Mulling an Olympic First
Published: November 8, 2010
At a news conference a couple of hours after she finished second at the New York City Marathon, Shalane Flanagan hinted that she might compete in the United States marathon trials for the 2012 London Olympics.
Photo by Avi Gerver for The New York Times
Shalane Flanagan finished second to Edna Kiplagat of Kenya at the New York City Marathon on Sunday, her first race at 26.2 miles. 
“We’ll see how the whole next track season plays out,” she said. “My passion for the marathon is very strong after today.”
Read on here.

Quick Workouts

From Runners World online

Tips for Beginning Runners

Just 20 Minutes

When time is short, quick workouts will keep you fit.

By Jeff Galloway

From the December 2010 issue of Runner's World

Holidays are certainly joyous, but family gatherings, holiday parties, and office functions can bump running right off your to-do list. Fortunately, you don't need to run for hours to maintain your fitness during this busy time of year. The following 20-minute (or less) workouts cover all the bases of strength, speed, and endurance well enough so you can start the New Year strong.

Read on here.

The Final Push

From Runners World online

Training Tips

Final Push

With the right last-minute strategies, you can still hit an unmet running goal.

By Amy Rushlow

From the December 2010 issue of Runner's World

Like many runners, you probably set a resolution last January. You planned to enter your first race, or set a PR. Congratulations if you did it. But if life got in the way—plans got pushed back, runs got derailed—don't despair. There's still time to make good on a goal, even if you have to rethink it a bit. "Modifying a goal is truly the sign of a wise runner," says Jenny Hadfield, coauthor of Marathoning for Mortals. "Instead of lamenting what you haven't accomplished, use the fitness you have to reach a target that's achievable in the time you have left." Here's how to end your year on a high note.

Read on here.

2nd Annual Chili Cook-Off -- Sunday, November 16th @ Steinbeck's

2nd Annual Chili Cook-Off -- Sunday, November 16th in the Steinbeck’s Back Parking Lot. Setup will be at 9:30AM and cooking from 10:30AM till 12:30PM. Judging will be from 12:30PM till4:00 PM. 25 entries with a $10 entry fee. 5 restaurant contestants with a $50 entry fee, see Marc.  For more information or to enter call 404-373-1116.

Monday, November 8, 2010

2010 Atlanta Undy 5000

2010 Atlanta Undy 5000
Welcome to the 2010 Atlanta Undy 5000!
Who:      You and others dedicated to ending the suffering caused by colon cancer!
What:     Undy 5000 (5K) and 1 mile fun-run/walk    
Where:    Historic Downtown Decatur
When:     9:00 a.m. on Sat, Nov 13, 2010
Why:      To fight colorectal cancer
Link here.  Check out the course map, here.  The hill up Glendale is one of my favorites but it doesnt stop there because you have that slight rise on Ponce after making the righthand turn.  I see it as where someone can win the race or make someone else work harder to the point where that last ½ mile works to their advantage.

Local Races This Weekend

Saturday, November 13

Undy Run 5000, Decatur

A Future. Not a Past 5K. 7200 Steps to Stop Demand, Candler Park

Race 2 Recycle 5K, Piedmont Park

Hillside Fall Fiesta 5K, Virginia Highlands

Chickamauga Battlefield Marathon & Half Marathon, Chickamauga, Ga. (not local but a great race to run)

Elaine Clark's Hustle for Hope 5K, St. Pius X High School

Sunday, November 14

Girls on the Run 5K, Inman Park

What types of runs?

From Competitor Running online

Running 101: The 8 Basic Types of Runs

Updated: Oct 29th 2010 10:50 AM EDT by Training

If you want to run your best, you’ve got to do a variety of workouts. Here’s how.

There are eight basic types of runs that are practiced by runners of all levels everywhere. These formats evolved through a global trial-and-error process over many decades. They survived because they work. If you want to get the most out of the time you devote to training, you will need to learn and practice them too. You can add all kinds of wrinkles to these formats (for example by combining two of them within a single session), but even in their most basic form these workouts will take you far.

Read on here.

2010 NYC Marathon

Congrats to the winners and the top Americans.  NYC was also the USA National Marathon Championships.  I was watching the final 3 women finish and it was an exciting race.  Shalane dropped back to 3rd while Edna pulled away and then Shalane comes back to finish 2nd.


1. Gebre Gebremariam, Ethiopia, 2:08:14

2. Emmanuel Mutai, Kenya, 2:09:17

3. Moses Kigen Kipkosgei, Kenya, 2:10:39

4. Abderrahim Goumri, Morocco, 2:10:51

5. James Kwambai, Kenya, 2:1131

6. Meb Keflezighi, USA, 2:11:38

7. Marilson Gomes dos Santos, Brazil, 2:11:51

8. Dathan Ritzenhein, USA, 2:12:33

9. Abel Kirui, Kenya, 2:13:01

10. Abderrahime Bouramdane, Morocco, 2:14:07


1. Edna Kiplagat, Kenya, 2:28:20

2. Shalane Flanagan, USA, 2:28:40

3. Mary Keitany, Kenya, 2:29:01

4. Inga Abitova, Russia, 2:29:17

5. Kim Smith, New Zealand, 2:29:28

6. Christelle Daunay, France, 2:29:29

7. Ludmila Petrova, Russia, 2:29:41

8. Caroline Rotich, Kenya, 2:29:46

9. Madai Perez, Mexico, 2:29:53

10. Buzunesh Deba, Ethiopia, 2:29:55

Wednesday, November 3, 2010

Local Races This Weekend

Saturday, November 6

Zooma Women's Half Marathon & 5K, Chateau Elan

Breathe. Walk. Live. Atlanta 5K, Georgia Tech

Inman Middle School 5K, Virginia Highlands

XTERRA Georgia Battle At Big Creek 5.0 / 9.0 Mile Trail Run, Roswell

ATC Run Around the Rock 5M/10M/15M & Mile, Stone Mountain

Strong Legs Run 10K/5K/2K, Turner Field

No More Excuses 5K/Mile, Alpharetta

Cabbagetown Romp and Stomp 5K, Cabbagetown

Sunday, November 7

The Impossible 5K, Kennesaw

Fall Back 5K/Mile/Tot Trot, Sandy Springs

NYC Marathon Barefoot

From the NY Times online
Running Shorts. Singlet. Shoes?
Published: November 2, 2010
If running 26.2 miles in a couple of hours seems daunting, imagine doing it barefoot
Charlie Riedel/Associated Press
Rick Roeber, who began running barefoot in 2003, after a run.

Barefoot runners are still a tiny number of the more than 43,000 expected to race in the New York City Marathon on Sunday, but organizers say they have seen an increase in runners who are interested in the trend.
Read on here.

Sportsmanship in OR cross Country Meet

As read in

Sportsmanship wins the day in Ashland

by Doug Binder

The Oregon high school cross country championships don’t take place until Saturday and yet already there is one triumph in the books.

On Saturday at the Class 5A District 1 meet, the Ashland boys benefited from a disqualification and held the No. 2 spot, and state meet berth, in their hands.

And then, after a group huddle and some on-the-spot soul searching, Ashland gave it away.

Read on here.