Wednesday Night Run 11-30-2011

Hello ORC,

On Thursday night above the Little Shop of Stories, Decatur will be lighting up the Christmas Tree at 7pm. If you are around the area, it would be cool to see. Also watch out for traffic. This weekend will be the 29th Annual Decatur Holiday Candlelight Tour of Homes. I can’t believe it is almost 30 years running strong. There is a Wicca 101 Class at Trilogy in Avondale Estates. Do you have a Beard? Well then join the Battle of the Beards at the Highland Inn Ballroom on Saturday night. Also on Saturday night is Roxie Watson at Eddie’s Attic. At Criminal Records is A-Hole Santa and Crappy Jesus. They will be posing for pictures on Saturday at 3pm. On Friday is the Stacks Lofts and Artist Tour which sounds really interesting to go to.

What else is going on this week/weekend?

The Decatur races continue on, the closest one being at Medlock Park for the One Love, One Heart CdLS Awareness 5K. If you are interested in a trail run there is the XTERRA Georgia Victoria Bryant State Park Trail Race in Royston. The Beltline is also running a 10K on the east side of the loop. And there are several races in Stone Mountain all this weekend. There is something for everyone.

As a continuing friendly reminder please wear your lights, reflective vests, 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

http://oakhurstrunningclub.blogspot.com/

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B9kfg7f38KdBZDQwNzI3NTQtZGY4My00MWNjLWE2YWItNmUzNzIxNDNhOGE3&hl=en

Local Races This Weekend

Saturday, December 3

One Love, One Heart CdLS Awareness 5K, Decatur

XTERRA Georgia Victoria Bryant State Park 10K / 5K Trail Running Race, Royston

2011 Jingle Bell Run/Walk, Stone Mountain

Faith Cline Elf Trot 5K, Kennesaw

The Arthrities Foundation Jingle Bell Run 5K, Stone Mountain

15th Annual Jingle Bell Trail 5K/1Mi Race and Fun Run, Peachtree City

Atlanta Beltline East Side 10K, Atlanta

Sunday, December 4

Season's Greetings Half Marathon & 5K, Stone Mountain

Watch Out For Dogs!

I found this on the AJC online. It reminds us as runners to be cautious.

4 pit bulls destroyed for mauling 2 Calif. runners

The Associated Press

VALLEY CENTER, Calif. — A San Diego County runner who said he had chunks torn from his legs by pit bulls said he thought he would die during the mauling.

"I was dripping blood from all over — my shirt, socks, shoes," Richard Garritson, 21, told the San Diego Union-Tribune (http://bit.ly/vLBHLf ) on Monday after undergoing surgery.

Garritson and his brother were attacked by a pack of pit bulls as they jogged on a trail late Sunday afternoon about a mile from their home.

Read more here.

Gifts For Runners

I found this on Runners World online; you can look at unique gifts for your fellow runners or standard runners gifts.

Standard running fair: http://www.runnersworld.com/photo/gear-of-the-year-2011/

Unique gifts: http://www.runnersworld.com/photo/unique-gifts/

Zombies to hasten runners in Georgia 5K

From the AJC online…

Zombies to hasten runners in Georgia 5K

By George Mathis

The Atlanta Journal-Constitution

Need encouragement to finish a race in record time?

How about being pursued by a pack of ravenous zombies?

The Run for Your Lives 5K adventure race is expanding to several new cities in 2012, including one in north Georgia, promoters announced Tuesday. The race will take hardy souls through a series of obstacles over a 3.1-mile course. The Georgia race will be held March 3 and begin in Durhamtown Plantation Sports Complex in Union Point -- about an hour and a half east of Atlanta near I-20.

Racers will wear a flag football-like belt with three flags. Zombies will attempt to pull the flags and disqualify the runner. The runner to cross the finish line with at least one flag will be a "survivor."

An after-race party will be open to runners and zombies, and will feature live music and vendors.

Read on here.

Wednesday Night Run 11-23-2011

Hello ORC,

Today’s temps will be in the 70’s, seriously the 70’s, but there is a cold weather front is moving in bringing rain and cooler temps. It’s not so bad with temps in the 50’s tomorrow night. Your run on Wednesday night will build up your appetite for Thanksgiving. The Garden Lights/Holiday Lights are coming out at Atlanta Botanical Gardens. Scandal is at Dad’s Garage. There are some good shows at Eddie’s Attic, The variety Playhouse, and others all across town. Ice skating is starting up also from Centennial to St Regis. Anyone want to buy the Plaza Theatre? Watch out for those coyotes!

What else is going on this week/weekend?  Anyone want to share?

It’s Thanksgiving week so the Turkey races are all lined up starting on Thursday with the ATC Half Marathon. If you want to double up on half’s, the ZOOMA Women’s Half Marathon is at Chateau Elan. Want a 3^rd half, well there is the Run Off the Turkey Half Marathon at Stone Mountain. There are plenty of opportunities here and there to run off Thanksgiving.

This Wednesday you will be running route 6.  It's the elephant run as named by Gail.  There are the challenging hills of Delano, the grind up Rogers, and of course climbing up McClendon.  By the way, if it is getting too dark for this route to be run, let me know and I will shelve it for the winter. 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

http://oakhurstrunningclub.blogspot.com/

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B9kfg7f38KdBOGNjYzcxMzMtNmI1ZC00MzVlLThkYjAtYzJhMjRlZWUzODYx&hl=en

Local Races This Weekend

Thursday, November 24

ATC Atlanta Half Marathon & Thanksgiving 5K, Atlanta

Turkey Day 5K & Mile & Tot Trot, McDonough

MDJ Gobble Jog 10K/5K/1K/Tot Trot, Marietta

Saturday, November 26

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

Noble Heroes Foundation Hero Run 5K and Fun Run, Lawrenceville

Aubrae Gunderson Memorial Scholarship 5K Walk & Run & High Heel Hustle, Conyers

Sunday, November 27

Run Off the Turkey Half Marathon & 5K, Stone Mountain

The Right Reasons to Stretch Before Exercise

From the NY Times…

November 16, 2011, 12:01 am

The Right Reasons to Stretch Before Exercise

By GRETCHEN REYNOLDS

For an article being published in next month’s issue of The British Journal of Sports Medicine, researchers at the University of Sydney in Australia reviewed dozens of recent studies of stretching, hoping to determine whether the practice prevents people from getting sore after they exercise. The authors found 12 studies completed in the past 25 years that looked directly at that issue. Most were small and short-term. But each produced essentially the same result, the review authors write, showing that “stretching does not produce important reductions in muscle soreness in the days following exercise.”

That does not mean that you shouldn’t stretch, the study’s authors add, but it does indicate that stretching may not provide the benefits that many of us expect.

Read on here.

The case against antioxidant vitamin supplements

From Sweat Science…

The case against antioxidant vitamin supplements

November 17th, 2011

The December issue of Sports Medicine has an enormous, detailed review of research on the effect of antioxidant (i.e. vitamin C, vitamin E, coenzymeQ10, etc.) supplements on training. To most people, this seems like a no-brainer: what could be smarter than popping a multivitamin as “insurance” in case your diet isn’t giving you all the vitamins you need? But (as I’ve blogged about before) there’s an emerging school of thought arguing that taking antioxidants can actually block some of the gains you’d otherwise get from training. Here’s how I explained the debate back in April:

Read on here.

Tips for Training Through the Winter

From Running Times online, regardless if this article is meant for High School runners, the idea is the same among all runners.

Tips for Training Through the Winter

It might be your offseason, but use the winter to improve your fitness for the spring

By Jonathan Beverly

As featured in the Web Only issue of Running Times Magazine

After following detailed plans during the fall, many runners take a more relaxed approach to winter. Just getting in miles now and then, however, won’t make you ready to start an aggressive training program in the spring — you’ll have to train to be able to train, delaying and limiting your spring goals. You need not, however, follow a rigid plan all winter. Just make sure you get in key elements regularly, elements that will build fitness, flexibility and strength and, perhaps, make training more fun than just logging easy miles day after day.

Below is a summary I sent to high school kids I help coach. It will work equally well for older runners looking to maintain fitness and build toward more audacious goals in the spring. This is essentially how I train when I am not working toward a specific race.

Read on here.

Wednesday Night Run 11-16-2011

Hello ORC,

This weekend is the annual chili cook off at Steinbeck’s. Check it out and challenge others with your chili. There are a couple of things going on at the Oakhurst Community Gardens from the Garden jam to building your own chicken coop; or make your own cheese. Mugs For Jugs continues at Mudfire. The Emory Dance Company Fall Concert is this weekend. Paideia Art Visions is also this weekend. The Super Villain Monologues is at Dad’s Garage. The Firehouse Guitars AMP Student Showcase is at Eddie’s Attic. At the Trolley Barn is the 27th Annual Auction & Holiday Sale for the Inman Park Cooperative Preschool.

What else is going on this week and weekend?

As for local races this weekend on Saturday, November 19, is the Race 2 Recycle 5K at Piedmont Park. For something different is the 13th Annual 5K Cross Country Turkey Trot in Conyers . At Lenox Mall is the Run! Foster! Run! 5K while at Centennial Olympic Park is the PurpleStride 5K. Farther out is the One Step Forward 5K Run for ALS in Marietta and closer in is the Viking 5K & Mile in Decatur. On Sunday, November 20, is the Elliott's Run 5K & Fun Run at the Galloway School and the Running Thanksgiving Half Marathon & 5K in Snellville.

It gets dark earlier 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

http://oakhurstrunningclub.blogspot.com/

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B9kfg7f38KdBYjJmOWIyYzAtZjUzYi00ZWQ0LWExZmMtMTIyNWJlYmQ3YjZj&hl=en

NYC Marathoner Loses Car For Two Days

From Fox Sports online…

Marathon runner loses car for two days

Updated Nov 13, 2011 9:51 AM ET

Charles Petraske completed last Sunday’s New York City Marathon in a respectable three hours and 16 minutes -- and then suffered every motorist’s worst nightmare.

He could not remember where he parked his car. For two days.

Petraske, 34, a sales rep who lives near Albany, drove his hybrid Hyundai Sonata to Midtown early Sunday morning for the race.

He parked his car in a garage and left his ticket on the dashboard. In a small pocket of his running shorts, he stuffed $40 and a key before boarding a charter bus to the Staten Island start line.

After finishing the grueling course, he hailed a cab to take him back to Bryant Park. But when Petraske, still sweating, looked around, nothing looked familiar.

“I was completely disoriented,” he said. “I had no idea where the heck I was, or where my car is parked, and I had no phone and no money.”

The only thing he remembered was parking near a scrolling billboard displaying ads for Coke Mini, New York State Lottery and MasterCard.

Read on here.

Seven Safety Tips For Running In The Dark

From Running Competitor online…

Seven Safety Tips For Running In The Dark

Updated: Nov 3rd 2011 2:08 PM UTC

by Linzay Logan

Use these suggestions to stay safe when the sun goes down.

Daylight savings is ending soon and before we know it the sun will be setting long before we got off work to get in an evening run. If you are more scared of running on the treadmill than running in the dark make sure you follow these seven safety tips to stay safe when the boogieman is out.

Read on here.

Back On My Feet

I originally found this article in Creative Loafing about Back On My Feet, a nonprofit organization that promotes the self-sufficiency of people experiencing homelessness by engaging them in running. You can read the article here and was written by Eric Celeste. Here’s a little bit of what Eric had written:

Well, Back on My Feet Atlanta kicks off tomorrow with a 5:30 am run at St Luke's Episcopal Church on Peachtree Street NE, and I'll be there. Because I've seen first-hand how much this uplifting, structured program helps give folks a sense of purpose and accomplishment. Fact is, I nearly cried every time she came home and told me how her homeless friends would cheer and encourage her when she was tiring at the end of a run, or how one of her running partners was no longer there because he'd finally gotten a job and was moving into his own place. And every one of the participants credited BOMF with helping them achieve these goals.

This is a pretty cool program. I agree with the structured program and if running is the way, then let there be more runners. And the following is from the BOMF press release:

Back on My Feet (BoMF), a nonprofit organization that promotes the self-sufficiency of people experiencing homelessness by engaging them in running, will launch their Atlanta chapter on November 11. Thirty men and women experiencing homelessness will begin their journey with BoMF by participating in the group’s inaugural Atlanta run beginning at 5:30 a.m. Atlanta will be the eighth city to gain a BoMF chapter, joining Philadelphia, Chicago, Baltimore, Boston, Dallas, Indianapolis and Washington, D.C.

About Back on My Feet

Back on My Feet, which launched in Philadelphia in 2007, is a nonprofit organization that promotes the self-sufficiency of people experiencing homelessness by engaging them in running to build strength, confidence and self-esteem. The organization has chapters in Philadelphia, Baltimore, Washington D.C., Boston, Chicago, Indianapolis, Dallas-Ft. Worth and now Atlanta. The Back on My Feet New York City launch is scheduled for April 2012. The organization has received media support, including attention from NBC Nightly News, ABC World News, CNN and The Today Show for its ingenuity in tackling this difficult social issue. More information can be found at backonmyfeet.org.

Good Luck! This is a great start in both running and life.

Sports Science Update: Did Meb's Socks Help Him PR?

I have not bought into the compression socks yet, from Competitor online…

Sports Science Update: Did Meb’s Socks Help Him PR?

Published: Nov 8th 2011 11:55 AM UTC by Matt Fitzgerald

New study adds little clarity to our understanding of the benefits of compression socks.

Written by: Matt Fitzgerald

Did Meb's compression socks help him to a 2-second personal best at the New York City Marathon?

If you watched live television or online video coverage of the ING New York City Marathon on Sunday, you probably saw the 2009 champion, Meb Keflezighi, sporting a pair of white compression socks that rose to just below his knees. Although compression socks are primarily associated with recovery benefits, Meb obviously wasn’t wearing them during the most important race of the year to recover from the previous day’s shakeout jog. Nor is it likely that he wore them so that he’d have an easier time walking down stairs the next day. Instead, surely, he wore them for the same reason he did everything else that day: to enhance his performance in the race itself.

While Meb managed a sixth-place finish on a day that saw three men break the decade-old course New York City Marathon record, the 2004 Olympic Marathon silver medalist did set a personal best for the marathon distance–and at 36 years of age, no less. Does Meb have his compression socks to thank for his new PR?

Read more here.

Wednesday Night Run 11-9-2011

Hello ORC,

WalMarts are surrounding Decatur. The only escape is West towards downtown Atlanta. I bring this up because I keep reading about the possible or confirmed WalMart at Suburban Plaza which by the way will be pedestrian friendly. Junktique will be at The Solarium this weekend. Mugs for Jugs a potters benefit for The Breast Cancer Research Foundation is at MudFire. At Agnes Scott is the Four Year Art Exhibition. Or share some soup at the Oakhurst Community Gardens. At the Historic 4^th Ward Park is the BeltLine Lantern Parade. The Waldorf School of Atlanta is having their Holiday Fair. Also at Agnes Scott is the WRFG benefit concert. As always there is the Decatur Ghost Tour. And I don’t know how you celebrate 11-11-11. Is there a card for that?

What else is going on this week/weekend?

The closest run you can have in Oakhurst is the Run for Justice 5K which is being run in the neighborhood this time around. You can find a race just as easily by looking at Atlanta’s map because they are in a lot of neighborhoods this weekend.  Starting on Friday is the Atlanta Veterans Day Run 11K & Mile. On Saturday are the Uptown Rhodes Race 5K in Atlanta, the Breathe Deep Atlanta 5K at GA Tech, the MMRF Race for Research 5K at Piedmont Park, and the Dog Dash 5K at Historic 4^th Ward Park. And that’s just the Atlanta races. For those running the Hill Country Trail Race at Serenbe in Palmetto and the Chickamauga Battlefield Marathon/Half Marathon; good luck to you this weekend. On Sunday is the New Balance Girls on the Run 5K in Atlanta.

This Wednesday you will be running route 10.  It’s getting dark earlier so for safety’s sake, please wear your lights and other reflective gear.  And while I am on my safety soapbox, this run seems to have a lot of car traffic at the main intersections the route crosses so please watch out for drivers who may not be paying attention. The run hits Rockyford, Hosea, Tupelo, and the rolling hills of Spence/McDonough.  You can see the map through the link below. Hopefully I have the link correct but if not, run route 10. After this 5 miler it is 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

http://oakhurstrunningclub.blogspot.com/

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B9kfg7f38KdBNzBhOGUzZjgtNDFjOC00MmEwLWE1MjItMjczMzU5MTk4OGVk&hl=en

Local Races This Weekend

Friday, November 11

Atlanta Veterans Day Run 11K & Mile, Atlanta

Saturday, November 12

Run for Justice 5K, Decatur (Oakhurst)

Undy Run 5000, Marietta

Hill Country Trail Race at Serenbe - 15K & 5K, Palmetto

Flap Jack Dash 5K & Fun Run, Johns Creek

Uptown Rhodes Race 5K, Atlanta

Run for Shelter 5K & Mile, Lawrenceville

Chickamauga Battlefield Marathon/Half Marathon, Chickamauga Battlefield Park

Breathe Deep Atlanta 5K, Georgia Tech

Holcomb Bridge Hustle 5K, Roswell

Spartan Sprint 5K, Smyrna

Fuller Center 5K/Mile/Tot Trot, McDonough

4th Annual North Cobb High School Warrior Way 5K & 1K, Kennesaw

MMRF Race for Research 5K, Piedmont Park

Run For Relief 5K, Conyers

Dog Dash 5K, Historic 4th Ward Park

The Reindeer Run 5K & Mile, Conyers

Sunday, November 13

New Balance Girls on the Run 5K, Atlanta

Running As Therapy For Former Troubled Teen

From the NY Daily News online…

Running As Therapy For Former Troubled Teen

Updated: Nov 1st 2011 10:30 AM UTC by News

He will run his first marathon on Sunday.

“The world is my gym,” says 24-year-old Tyric Cuff.

This statement couldn’t be more true. As a child, Cuff was relocated from state to state. As a teenager, he was put into foster care and shifted between numerous families. He’s always been on the move.

In order to cope with his problems, Cuff has turned to exercise–specifically, walking and running.

“I had these moments when I would get upset, and while I would get upset I would feel really, really angry,” Cuff said. “I would want to punch walls and stuff. Instead of doing that, I took my music and walked and ran. Sometimes I would bring a basketball, or a backpack full of CDs with my Walkman and just walk.”

Now 24, Cuff is doing more than just walking; he’s going to take on one of the hardest running events: the marathon. Next Sunday, he will run the ING New York City Marathon.

Cuff’s mentor is David Kamnitzer. They are running the race together.

“It’s not about keeping up with him, or him keeping up with me,” Kamnitzer said. “Whether I do one mile, or he does ten, it’s just the fact that we are thinking about doing it together. It’s really about the process. We both hope to cross the finish line.”

Read on here.

Runner finds two-year-old boy in Michigan woods

From the AP and The Globe and Mail…

Runner finds two-year-old boy in Michigan woods

JOHN FLESHER

Traverse City, Mich— The Associated Press

Published Thursday, Nov. 03, 2011 4:41PM EDT

Trevor Vetort said he felt an urge to take a run, even though the weather was gloomy and it was supposed to be his day off.

As the 18-year-old college student headed down a pathway through thick, swampy woods near his home in Michigan's Upper Peninsula, he heard what sounded like crying. Then he saw a two-year-old boy sitting on the ground beside the trail, alone and frightened.

 “I was just weirded out — what in the world is he doing out here?” Mr. Vetort said by phone Thursday.

The sobbing child held out his arms, repeatedly saying, “Mama, mama.” Mr. Vetort picked up him up and carried him about 1.5 miles to an office at J.W. Wells State Park.

Read on here.

Ready for Redemption

I watched this happen and felt for her, she was running so well. I wish her luck in NYC. From Running Times online…

Ready for Redemption

Kim Smith hopes to put Boston misery behind her at this weekend's NYC Marathon

By Jim Gerweck

As featured in the Web Only issue of Running Times Magazine

After struggling in Boston, Kim Smith is ready to run a solid race in New York.

As Kim Smith readies for her third run in Sunday's ING New York City Marathon, she hopes to forge a new image, one that will replace the one so deeply ingrained in the minds of running fans the world over.

The current edition is one that has joined the pantheon that illustrate the unpredictability and potential cruelty of the 26.2-mile distance, right up there with Geoff Smith collapsing to the pavement after being nipped at the line by Rod Dixon in New York in 1983, or Gabrielle Andersen staggering down the final yards of the inaugural Olympic women's marathon in 1984.


Smith's vignette was sketched this April in Boston, where in the space of a few strides she went from cruising to what could have been a wire-to-wire runaway victory in the marathon to hobbling along as painfully as any mid-packer suddenly struck with a cramp in the closing miles of the race.


Read on here.

Running to Remember

From Running Times online…

Running to Remember

10 years later, the 2001 U.S. marathon champion reflects on running in the shadow of 9/11

By Scott Larson

As featured in the November 2011 issue of Running Times Magazine

It was the second week of September. I was in Maine for my honeymoon. The air was crisp, the summer crowds were gone and the Twin Towers were burning. I was training for the New York City Marathon but more specifically for the U.S. marathon championships to be held in conjunction with the race. There was never a doubt in my mind that the race would take place. So I continued to run in silence among the lakes and the fall-tinged leaves--to dance around the track in what now seemed like a senseless endeavor. How could I go for a run when people were forced to jump from the 100th floor? "Can you imagine how bad it must have been for someone to do that?" I asked my wife, Robyn. She hesitated, searching for an answer. "You have to go on; you can't give in. What else are you going to do?" Her advice sounded trite and I had a hard time accepting it, but of course she was right.

Still, I felt guilty. A guilt born of an illogical reaction to an irrational act of misplaced hatred and fear. I was alive. I was safe. My friends and family were healthy. And of course I ran. It's what we runners do to cope with life's uncertainties, to make sense of the senseless--that somehow by taking that first stiff, lumbering, seemingly insignificant step, things will work out. Step by step until the cadence builds, breathing hard, legs begin to burn and the pain that comes is good because it means life and a willful sacrifice towards progress. And as lactic acid fills your legs and doubts assail you, the only way to continue is to forget.

Read on here.

Ageless Runners

From USA Today online...

Behold the agelessness of these long-distance runners 

By Janice Lloyd, USA TODAY

On the eve of the ING New York City Marathon, Joy Johnson is thinking about how to layer her clothes for the cool weather and her finishing time.

Normal everyday runner concerns, right?

Johnson, one of more than 45,000 entrants in Sunday's race, belongs to a growing group of runners: the senior set. She is 84 and looking forward to her 24th consecutive 26.2-mile run in the Big Apple.

"I want to keep running as long as I can and drop in my running shoes when the time comes, " says Johnson, a San Jose resident.

Read on here.

Expert Advice: How To PR At The ING NYC Marathon

I should have read this beforehand…

Expert Advice: How To PR At The ING NYC Marathon

Published: Oct 28th 2011 10:48 AM UTC

by Sabrina Grotewold

Here are a few top tips from a local who’s clocked 2:15:05 on the bridge-heavy five borough course.

New Zealand Olympian and New York City resident John Henwood says, "Save your energy for the Bronx and for running along 5th Avenue when you're back in Manhattan." Photo: NYRR

Olympian John Henwood of New Zealand lives, trains and coaches runners in New York City. He finished 15th at the 2005 ING New York City Marathon and 21st in 2008. While he coaches athletes—from running to strength training—with a variety of abilities, he’s coached several sub-3:00 NYC marathon runners and Olympic Marathon Trials qualifiers. His running team, Henwood’s Hounds, are currently ranked fifth in the 2011 New York Road Runners club points standings in the open women’s category.

If you’re gunning for a personal best at this year’s ING New York City Marathon, here’s some advice from a local who’s clocked 2:15:05 on the bridge-heavy five borough course. Here are coach Henwood’s tips:

Complete your final workout seven to 10 days before the race. Henwood’s favorite workout: 3 minutes at 10K race pace, 2 minutes recovery at normal running pace; repeat eight times.

In the seven to 10 days leading up to the event, run relaxed and easy to return the “bounce” to the legs. If you’re feeling antsy, Henwood may prescribe 10 minutes of 100-meter strides during race week.

Have a fueling strategy before the start. Learn where the fuel and fluid stations are along the course—they’re printed prominently on the course map. “Consistent fluid stops of water, Gatorade and GU (or another gel) are important to run a PR,” coach Henwood advises.

Dress appropriately for the weather. It’s preferable to be too warm rather than too cold—dress in layers and bring throwaway clothes. The winds can really whip around in the start area at Fort Wadsworth and while you’re waiting in the corrals on the Verrazano-Narrows Bridge.

When you arrive at the start, sit down and keep your legs at rest until 40 minutes prior to moving to the start line.

Henwood’s suggested race day warm-up: 10-12 minutes of easy jogging followed by three or four 70-meter strides at race pace, then stretching, to be completed 40 minutes prior to moving to the start line.

Plan to run an evenly paced race. “I try to get runners to run an even pace throughout the whole marathon,” Henwood says. “It’s a very hard marathon [course] to negative split.”

Notes on the course:

“The first mile is mostly uphill, so runners need to take it very relaxed during the first mile, as their adrenaline could get the better of them. You don’t want to use up too much energy in mile 1. Also, be aware that coming off the Queensboro Bridge can be tricky. The crowds are going crazy and runners can easily get carried away, thinking they’re the six million dollar man on the downhill part of the bridge. Use the energy of the crowds to flow downhill. Save your energy for the Bronx and for running along 5th Avenue when you’re back in Manhattan. You’ll need it!”

Read here.

How To Stay Warm In A Cold-Weather Marathon

I’ve run 20 miles in below freezing temps with snow and ice on the ground while training for a marathon. Luckily I have never run one in below freezing temps. This comes out just before the NYC marathon…

Tips for running in cold weather as New York City marathon approaches 

Keeping warm before the race is a way to stay safe on race day

NEW YORK DAILY NEWS

Monday, October 31 2011, 1:07 PM

Dr. Maharam: This winter I plan on running races in Central Park put on by the New York Road Runners just about every weekend. I find myself shivering after the races, and am afraid I may eventually get hypothermic. As you have been at these races for years giving medical care, do you have any tips for us to stay healthy running in the cold? - Chad M., New York City

Thanks, Chad. I had been thinking about writing a cold-weather post since our Rock 'n Roll Las Vegas marathon and half-marathon are coming up the first weekend of December, bringing cooler, evening temperatures, not to mention Sunday’s New York City Marathon.

Your question now gives me the perfect set-up to go over cold weather running for this race and for the coming winter runs.

I do have some basic cold-weather tips. Please follow these guidelines for staying safe if race day is unusually cold and/or damp, and especially if there is wind. (All temperatures listed are Fahrenheit.)

Read on here.

Wednesday Night Run 11-2-2011

Hello ORC,

On Sunday is the 2011 World Run Day, http://www.runday.com/, so go out for a run. Can you imagine with all the snow and bad weather the NE is having; folks will still line up and run the NYC Marathon. World Run Day lines up with the NYC Marathon as added motivation.

Yes, Cabbagetown Chomp and Stomp is this weekend. The weather is cooler so a little chili will be nice. The event has grown and grown over the years. It use to be easy to come in a couple of hours after it starts and there would still be chili available. Now it’s wise to come early. At Kavarna is Singing Green, a fundraiser for Greening Forward. Also on Saturday is the Decatur Wine Festival. Atlantic Station celebrates the Day of the Dead. Inman Park hosts the Inman Park Beer Fest and of course its requisite 5K. The Atlanta Area School for the Deaf in Clarkston has their Fall Festival this Saturday. It seems to be a busy weekend.

What else is going on this week/weekend?  Want to share?

With cooler weather comes a bunch of local races. Starting on Thursday is the Parks and recreation 5K at Piedmont Park.  I do not think it is based on the TV show of the same name. A couple of races in Inman Park. On Saturday is the Inman Middle School 5K while on Sunday is The Inman Park Beer Chase 5K. Other close races are the Strong Legs run at Turner Field on Saturday; the ATC Run Around the Rock at Stone Mountain; the Pass the Torch race at Grant Park; Georgia tech hosts the GT Econ Club 5K; and of course the Cabbagetown Romp and Stomp 5K, a favorite of mine just for the chili.

This Wednesday you will be running route 8, the East Lake Golf Course run.  The link to the route is at the bottom of this e- mail.  The Lake Claire run was next in the line-up but it’s getting a bit too dark to run along McClendon and up East Lake Drive so it’s temporarily shelved for the winter.  After getting out of the hill on Garland, the route runs downhill until climbing Oakview Rd.  Then the route continues to climb Howard to a quick downhill on College.  Then it's the climb on Wisteria, and a finishing uphill at the shop.  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

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Local Races This Weekend

Thursday, November 3

2011 5K for Parks and Recreation, Piedmont Park

Saturday, November 5

Run for the River 10K & 5K Road Races, Marietta

3rd Annual Partners for Chare "what if?" 5K Run/Walk, Dunwoody

Inman Middle School 5K, Virginia Highland

Kids II Strong Legs 10K / 5K / 2K / Mascot Trot, Turner Field

XTERRA Georgia Battle At Big Creek 9.0 Mi / 5.0 Mi Trail Running Race, Roswell

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

Gwinnett Parks Foundation 5K, Lawrenceville

Callaway Gardens Twilight 10K, Pine Mountain

Pass the Torch 5K/10K, Grant Park

GT Econ Club 5K, Atlanta, Georgia Tech

Transfiguration Mission Run 5K/Mile, Marietta

Cabbagetown Romp and Stomp 5K, Atlanta

Minter Trail Blazer 5K & Mile, Fayetteville

Habitat for Humanity 5K Pumpkin Chase, Conyers

Kincaid Fun Run & 3K, Marietta

Sunday, November 6

Anything is Possible 5K, Kennesaw

Kincaid Fun Run & 3K, Atlanta

The Inman Park Beer Chase 5K, Atlanta

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