Tuesday, March 27, 2012

Local Races This Weekened

Saturday, March 31
Dental Dash for Disabilities 5K & Fun Run, Old Fourth Ward Park
Andee's Army 5K Walk/Run, Sandy Springs
Blankets Creek Dirty Duathlon, Blankets Creek Trails, Canton
The Color Run 5K, Piedmont Park
Run for Orphans 5K & Fun Run/Walk, Alpharetta
RaceTrac's Run for Research 5K, Atlanta
Run a Race for Life 5K/Mile/Tot Trot, Conyers

Sunday, April 1
Knave's Dash 5K, Winder
Daffodil Dash 5K, Dunwoody

Wednesday Night Run 3-28-2012

Hello ORC,

Tonight, Tuesday is the Mayor's state of the city address. Sadly, it will not be televised. This Saturday is the annual Decatur Easter Egg Hunt. There is a free paper shredding and Styrofoam recycling event the city of Decatur is hosting at 2635 Talley St. Michelle Malone Banned is at Eddie's Attic. Pottery Shows continue at MudFire. There is The 24 Hr. Plays, April Fool's Day Edition at Onstage Atlanta. BaconFest is this weekend at Dad's Garage. Decatur Ghost Tours continue this Friday. At the park tavern is the Oyster Crawfish Festival. On Friday is Skateboard Nation playing at Landmark; a free screening about skateboarding on Native American reservations and how it gives back to the community.

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

The GA Publix marathon and half marathon have passed. The Tour DeCatur has passed. So here are some races for this weekend. On Saturday, March 31, some local runs are the Dental Dash for Disabilities 5K & Fun Run at Old Fourth Ward Park, Andee's Army 5K Walk/Run in Sandy Springs, The Color Run 5K at Piedmont Park, and RaceTrac's Run for Research 5K in Atlanta. For you multi-sport athletes there is the Blankets Creek Dirty Duathlon in Canton. On Sunday, April 1, there is the Daffodil Dash 5K in Dunwoody. No April Fool's day runs?

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. There is more and more light for our nightly runs so use your best judgment for wearing your lights and other reflective gear for the run. If anything, safety is better. 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.




Thursday, March 22, 2012

AJC Peachtree Road Race lottery closes soon

From the AJC online...

AJC Peachtree Road Race lottery closes soon
6:25 pm March 20, 2012, by Doug Roberson

The lottery entry system for the AJC Peachtree Road Race will close at 11:59 p.m. Thursday.

Go to http://www.ajc.com/sports/peachtree-road-race/ to register.

Winning entrants will be notified March 26 by email.

Winning entrants can pick up their numbers on July 2 or July 3 at the Peachtree Health and Fitness Expo at the Georgia World Congress Center, or they can pay $7.50 to have it mailed.

Those wishing to run in a group of as many as 10 people may select "Group" when they enter the lottery. If their group is selected, each participant will be slotted into the appropriate start wave based upon their submitted finished time.

Atlanta Track Club members will receive guaranteed entry opportunity into the race as long as their memberships are current as of Feb. 1. "Streakers," those who have participated in at least 10 AJC Peachtree Road Races, will receive special consideration if they aren't selected in the lottery.

The registration fee is $35.

Read it here<http://blogs.ajc.com/peachtree-road-race-tips/2012/03/20/ajc-peachtree-road-race-lottery-closes-soon/>.

Tuesday, March 20, 2012

Wednesday Night Run 3-21-2012

Hello ORC,

The Georgia Publix Marathon and Half Marathon has been run. The traffic congestion on race day seemed to be less this year versus years past. It's good to see that better managed. What is disappointing is the local coverage from the AJC online edition. I tried searching for results on Monday and they were only up for half a day before they were archived. Congrats to those who ran, volunteered, and cheered. I saw a couple of fellow ORC folks along the route. I saw Shawanna (sp) running to a top 10 finish in the half all the while carrying on a conversation with me.

This weekend is hopefully another great weekend to be out and about. The Decatur High School Community Garden is having a work day. You can learn to cook great food without wheat or dairy at the Oakhurst Community Garden Project. There is also an Urban Film Review. Thursday Jazz nights continue in Oakhurst. There is a Decatur Ghost Tour on Friday night. The English beat is playing at the Variety Playhouse.

What else is going on this week and weekend?

For your local racing this weekend, there are a couple you can take a warm-up jog to. In Decatur is the Tour deCatur 5K & Mile on Saturday. Also on Saturday is the ATC Atlanta Women's 5K in Candler Park. There is also the 9th Annual Miles for Smiles 5K/1K/Tot Trot in Atlanta and the Embrace Our Green Space Race 5K/10K/2K in Decatur. For something longer is the Berkeley Lake Half Marathon in Norcross. For a trail race there is the Elachee's Trillium Trek Trail Run in Gainesville. On Sunday is the Rock into Spring Half Marathon/5K/10K in Stone Mountain.

It's still dark out but we are seeing peeks of late day light so please continue to 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.




Publix Georgia Marathon and Half-Marathon

It's sad that an event that takes over a city for a day is not better covered by the local paper (at least through its online channels). It's only Tuesday and the marathon articles have already been archived in the AJC. On Monday morning, I tried looking for an article and found nothing in the online Monday morning edition. From Running Competitor online...

Justin Gillette Wins Publix Georgia Marathon
By News
Published Mar. 19, 2012

Jill Horst was victorious in the women's race.

From: Running USA

ATLANTA - A field of more than 15,000 registered runners hit the streets of Atlanta for the Publix Georgia Marathon & Half Marathon on Sunday morning. Justin Gillette, of Goshen, Ind., won the marathon in 2 hours, 32 minutes, 43 seconds, while Jill Horst, of Rome, Ga., claimed the women's crown in 3:00:52.

"I was able to catch up to the leader around mile 16 mile and at the 22-mile mark I made my move," Gillette recounted after winning his first Publix Georgia Marathon. "The [spectators] cheering along mile 22 really propelled me to do what it took to win. I liked the course and you could tell the organizers did a tremendous job preparing for this race."

In the half-marathon, Reuben Mwei of Kenya earned the men's title in 1:05:30 with countryman Emmanuel Ngatuny runner-up in 1:09:48. The top 13.1 mile female finisher was Lanni Marchant of Signal Mountain, Tenn., who clocked 1:14:06.

The race course traveled through metro Atlanta's most interesting and historic areas including the Sweet Auburn District, Inman Park, Decatur, Druid Hills, Virginia-Highland and Midtown. Along the way, runners will pass landmarks including the King Historic Site, Carter Center, four college campuses and Piedmont Park.

Before the race, US Road Sports & Entertainment Group, owners and operators of the Publix Georgia Marathon, announced Publix has extended its partnership as official title sponsor of the event for an additional three years. The new agreement will run through the 2015 race.

"In six short years, the Publix Georgia Marathon & Half Marathon has grown into Atlanta's premier long distance race and running festival," said Greg Laird, CEO and Founding Partner of US Road Sports & Entertainment Group. "Publix's relentless dedication to premier value and corporate citizenship has helped shape the event, and Atlanta, into a better place. We are thrilled and honored to continue the partnership."

Read here<http://running.competitor.com/2012/03/news/justin-gillette-wins-publix-georgia-marathon_49365>.

Local Races This Weekend

Saturday, March 24
Tour de Catur 5K & Mile, Decatur
ATC Atlanta Women's 5K, Candler Park
Crabapple Lane Elementary Red Bird Run, Peachtree City
SFX 5K & Fitness Challenge, Roswell
Elachee's Trillium Trek Trail Run, Gainesville
Berkeley Lake Half Marathon, Norcross
VanderDash 5K & Fun Run, Dunwoody
Restoration 5K/10K, Cumming
9th Annual Miles for Smiles 5K/1K/Tot Trot, Atlanta
1st Annual Cobb Hobbler 10K/5K/Mile, Marietta
Embrace Our Green Space Race 5K/10K/2K, Decatur

Sunday, March 25
Rock into Spring Half Marathon/5K/10K, Stone Mountain

How Long Does It Take to Recover From a Marathon?

From the NY Times online...

How Long Does It Take to Recover From a Marathon?
By GINA KOLATA, Reporter

I ran my first marathon this month. It went well, and despite my fears, I had fun. I met my goals - qualified for the Boston Marathon with nearly half an hour to spare and came in second in my age group. But the big surprise was my coach's advice the next day.

It will take four weeks to fully recover, he told me. That seemed like an awfully long time.

I was running again in three days, and I felt better than ever when I ran the week after. Who says recovery should take weeks?

As it turns out, there's not much rigorous research on recovery after strenuous exercise. There have been almost no long-term studies, and there's little agreement on what to measure or how to measure it. This aspect of competition is rife with unsubstantiated dogma.

Read on here<http://well.blogs.nytimes.com/2012/03/19/how-long-does-it-take-to-recover-from-a-marathon/>.

LA Marathon Brings Interruptions

From the Beverly Hills Courier...

LA Marathon Brings Interruptions

(CNS) Posted Monday March 19, 2012- 11:30am

The street closures for yesterday's Los Angeles Marathon prompted changes in everything from church schedules to brunch plans, along with plenty of complaining.

First Presbyterian Church of Santa Monica has altered its schedule for Sunday services in different ways each of the three years the race has ended a half-block away, Pastor Bill Wood told City News Service.

"The first year, we worshipped at 5 p.m. on Sunday, but discovered that even though the race ended several hours before that, our parishioners had difficulty getting to the church because of the road closures," Wood said.

The Sunday service was held at 5 p.m. Saturday last year, "which was fine," Wood said.

"This year, we decided upon a mission emphasis for the weekend, consistent with the church's overall mission emphasis, following through on our understanding of God's care and concern for the needy and God's invitation and mandate for his followers to do the same," Wood said.

Following a short service at 10 a.m. Saturday, church members assembled lunches for People Assisting the Homeless and sorted food for the Westside Food Bank, Wood said.

Today, church members painted at Common Ground, a Santa Monica-based organization that bills itself as the only comprehensive HIV agency on the coast from Los Angeles International Airport to the Ventura County line.

West Hollywood resident Alberto Romano wrote on his Facebook page that "I feel like (I'm) in a jail" on marathon day.

"Just because some guys want to run, why don't (they) do it in a park and let other people live without the nightmare of not going anywhere," Romano wrote.

Read on here<http://www.bhcourier.com/article/Local/Local/LA_Marathon_Brings_Interruptions/86502>.

Quick on the Recovery

From Running Times online...

Quick on the Recovery
The benefits of workouts with faster-than-usual recoveries.
By Richard A. Lovett
As featured in the April 2012 issue of Running Times Magazine

In the early 1970s, University of Oregon runners did a workout in which they alternated 30-second and 40-second 200s for as long as they could handle it. "The record was 5 miles, by Steve Prefontaine," Alberto Salazar once told the Oregonian newspaper. "I think the furthest I ever made it was 4." At about the same time, Australian marathoner Rob de Castella was doing something similar: 8 x 400m at 1-2 seconds/per lap faster than 5K pace, punctuated by 200m "recoveries" that were only 15 seconds per lap slower than the intervals.

A more recent champion of briskly paced recoveries is Italian coach Renato Canova, whose trainee Moses Mosop debuted in 2:03:06 in last year's Boston Marathon and then won Chicago in course-record time. "Canova's big thing is what is most often referred to as 'alternations,'" says 2:14 marathoner Nate Jenkins, "where you run a fast speed for a recovery and a faster speed for the interval, i.e., if you have a goal 10K of 30:00, you might run 6 to 8 x 800m in 2:24 [the goal pace], with a recovery [also 800m] at 2:40." If that sounds, well, fast, it is. But so is a 30:00 10K. For a runner of that talent, Jenkins notes, the 800m recoveries in 2:40 come up at about marathon pace.

In traditional intervals, the emphasis is on the fast part of the repeat. The recoveries take a backseat and are often quite slow. But in fast-recovery training the emphasis is reversed. The repeats are modestly paced but the recoveries are far quicker than the norm.

What this means, says Kelly Sullivan, head track and cross country coach at Oregon State University, is that in this type of training, the recoveries are the most important part. "You're trying not to take your foot too much off the pedal," he says.

But it's not something you should do simply because others are doing it and it sounds tough. "The most important question about any session of training is, 'What is the purpose of this workout?'" says exercise physiologist/coach Jack Daniels. "If you can't answer that, then just go home and watch TV instead of running. Every type of training should be for some particular reason, not just to make the runner hurt."

Happily, there are several reasons why fast-recovery workouts might be beneficial. First, they allow you to introduce quick bursts of speed into training workouts early in the season, while still meeting aerobic goals by keeping your heart rate up throughout the session, says Andrew Begley, whose trainees include 10,000m Olympian Amy Begley. Later in the season, they can be used to sharpen fitness by shortening the recovery times for much harder workouts such as "mile-down" ladders (1600m, 1200m, 800m, 600m, 400m, 300m, 200m), he adds.

Fast-recovery workouts are also useful, he thinks, for athletes who struggle with traditional tempo runs. "Instead of doing a 4-mile tempo run, the athlete can do four 1-mile repeats with a 1-minute recovery," he says--an approach that Daniels has dubbed "cruise intervals."

But there's also another, even more powerful theory emerging of why fast-recovery workouts might be highly beneficial. This one involves lactate, a substance produced as an intermediate product in the muscles' normal energy-production processes.

Read on here<http://runningtimes.com/Article.aspx?ArticleID=25579>.

Wednesday, March 14, 2012

Publix Georgia Marathon this Sunday, March 18

From the MTS...

Traffic Alert

Publix Georgia Marathon this Sunday, March 18
Please be aware that the 2012 Publix Georgia Marathon and Half Marathon take place this Sunday, March 18th from 7 a.m. until 2 p.m., and will result in a number of street closures throughout the city. The race starts and finishes at Centennial Olympic Park and makes a counter clockwise loop through several intown neighborhoods. For detailed information on the course route, street closures, and the timetable of the event, please visit www.georgiamarathon.com/road_closure.htm<http://www.georgiamarathon.com/road_closure.htm>.

Start: Centennial Olympic Park
6:55 a.m. - Wheelchair Half Marathon start
7:00 a.m. - Marathon and Half Marathon start
Finish: Centennial Olympic Park
Finish Line closes at 2:00 p.m.

During the event, police officers will direct traffic and provide access for emergency vehicles through the course. Police will hold non-emergency vehicles until there is a gap in the participants. Please note that there will be extended periods when there is a steady stream of participants during which vehicles will not be allowed access. Drivers are urged to plan their travel route to avoid crossing the race course or take MARTA, where possible. MARTA will begin running trains at 5 a.m.

Cheering zones have been designated along the course and the location of these zones can be found at http://georgiamarathon.com/spectators.htm.

AJC Peachtree Road Race lottery opens Thursday

From the AJC online...

AJC Peachtree Road Race lottery opens Thursday
9:00 am January 20, 2012, by Doug Roberson

Lottery registration for the 43rd AJC Peachtree Road Race will open at 7 a.m. Thursday and will stay open until 11:59 p.m. Thursday, March 22. The 10k race, which features 60,000 runners, will be run on the Fourth of July. Go to http://www.ajc.com/sports/peachtree-road-race/ to register.

Entrants for the race will be randomly selected after the lottery closes. Entrants will receive an email by March 26 with the results. A searchable database will also be on www.peachtreeroadrace.org/<http://www.peachtreeroadrace.org/> and www.ajc.com/peachtree<http://www.ajc.com/sports/peachtree-road-race/> on March 26.

Entry is $35 plus processing fees. Winning entrants can pick up their numbers on July 2 or July 3 at the Peachtree Health and Fitness Expo at the Georgia World Congress Center, or they can pay $7.50 to have it mailed.

Those wishing to run in a group of as many as 10 people may select "Group" when they enter the lottery. If their group is selected, each participant will be slotted into the appropriate start wave based upon their submitted finished time.

Atlanta Track Club members will receive guaranteed entry opportunity into the race as long as their memberships are current as of Feb. 1. "Streakers," those who have participated in at least 10 AJC Peachtree Road Races, will receive special consideration if they aren't selected in the lottery.

For more information, go to www.peachtreeroadrace.org<http://www.peachtreeroadrace.org/>

Read on here<http://blogs.ajc.com/peachtree-road-race-tips/2012/01/20/ajc-peachtree-road-race-lottery-opens-on-march-15/>.

Tuesday, March 13, 2012

Wednesday Night Run 3-14-2012

Hello ORC,

On Sunday, we changed our clocks and went out for breakfast at Homegrown GA in Cabbagetown. Great place to head out to with good food, tasty biscuits, and a thrift store in the back. It's a unique thing to have at the back of a restaurant. An old roommate and his wife own it. We've been meaning to visit and glad we finally made it. So try it out. Eat Kevin's breakfast which is described as a southern version of huevos rancheros (big fan of the description). The next Atlanta Roller Girls bout is this Saturday at the Yaarab Shrine Center. You can find Hilary there although she is not skating, yet. Are you a fan or opponent of WalMart? On Sunday, March 18, the movie "Walmart: The High Cost of Low Price" will be shown at Push Push Theater. The Spring electronics recycling event will be at the Decatur Public Works building on Talley St.

The Publix GA Marathon is passing through Decatur this weekend. The water stations are looking for volunteers. Cheering sections will also be up and around the route. You can find me on a bike escorting a marathon runner (the irony of it all). If you are running this weekend, good luck!

What else is going on this week/weekend?

One of the bigger runs this weekend is the GA Publix Marathon and Half-Marathon. If you can come out, cheer the runners on. I usually see a couple of familiar faces along the route.

If you are not into the marathon or half, there are others. On Saturday is the Luckie 5K and Kids Fun Run in Atlanta, the O'Highlands' Jig & Jog St. Patrick's Day 5K in the Highlands, and the Downtown Dash for Diabetes 5K. There are also 2 trail runs. On Saturday in Conyers is the Dirty Spokes Runnin The Rocks 10K/5K Trail Running Race and in Carrollton is the Man vs Mountain3 5K Trail Race.

This Wednesday you will be running route 10. Even with the time change, it's still dark at the end of the runs so please wear your lights and other reflective gear. 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. I think this is the link that has the most trouble with, sometimes it works, other times it doesn't, 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.




Local Races This Weekend

Saturday, March 17
Luckie 5K and Kids Fun Run, Atlanta
O'Highlands' Jig & Jog St. Patrick's Day 5K, Virginia Highland
Dirty Spokes Runnin The Rocks 10K/5K Trail Running Race, Conyers
Fayette Charity Classic 10K / 5K / 2K, Fayetteville
Haulin' From Pollen 5K, Hampton
Children's Voice CASA 5K, Douglasville
Gold Rush 5K, Lawrenceville
Help Chris Walk Again 5K, Cumming
New Lawrenceville Chick-Fil-A 5K & 1 Mile Fun Run, Lawrenceville
Downtown Dash for Diabetes 5K, Atlanta

Sunday, March 18
Publix Georgia Marathon & Half Marathon, Atlanta
Man vs Mountain3 5K Trail Race, Carrollton

Friday, March 9, 2012

Natural Running

From the Natural Running Center online...

New Video - "The Principles of Natural Running"
Posted on 06 March 2012

For the past 12 years, I have dissected and modified hundreds of pairs of shoes, taught running form clinics around the country, opened a minimalist store in my home town of Shepherdstown, West Virginia, directed races (from 5K fun runs to marathons), got local children excited about running, and most importantly listened with all my senses -starting with my bare soles -as I developed into a healthier and stronger runner.

Yet unless runners understand the important principles of the gait cycle, or running movement, it can be difficult to know how to make the personal (and go-it-slow, gradual) adaptation to natural running.

Read on here. And see the video below.

Thursday, March 8, 2012

Chocolate milk makers now target grown-up athletes

From USA Today online...

Chocolate milk makers now target grown-up athletes
By Bruce Horovitz, USA TODAY

Turns out chocolate milk makers might not need school kids after all.
Not when they have millions of adult athletes ready to scarf down the sugary stuff.

Today, the national milk organization behind the powerful milk mustache and Got Milk?? ad campaigns, will announce plans to literally wipe the milk mustache out of its chocolate milk ads and begin targeting the flavored dairy product at what might appear to be a most unlikely audience: grown-up jocks.

Read on here. And see the commercial.

Top 10 Cities for Runners

Forbes names the best running cities in the country. Chicago is at the top of the list and the city at the bottom may surprise you. Read it here.

Study: Pre-Run Static Stretching Bad Idea

From Runner's World online...

Study: Pre-Run Static Stretching Bad Idea
March 8, 2012 7:06 am
By Scott Douglas

You're better off heading out the door to run immediately after waking than if you first do static stretching, according to a review of research published in the Scandinavian Journal of Medicine & Science in Sports.

Researchers did what's known as a meta-review of studies on pre-workout static stretching, meaning that they gathered the results from 104 studies to look for common threads. The upshot: Pre-workout static stretching (holding a stretch for a long time) was repeatedly shown to clearly reduce muscular strength, power and explosive performance, regardless of the subjects' age, gender and fitness levels. The negative effects were greater the longer that pre-workout static stretches were held.

Sorry, but this doesn't mean a Superman-like change into your running gear and then dashing out the door is the best pre-run routine. Dynamic stretching--warming up muscles by gradually moving them through an increasingly wide range of motion--has been shown to produce the performance enhancements many people seek from pre-workout static stretching.

This video demonstrates a good pre-run dynamic stretching routine. Save the static stretching for after your runs, when your muscles are already warm and you needn't worry about temporary decreases in power and strength.

Read it here. Video below.

Wednesday, March 7, 2012

DQ'ed Marathon Winner Explains

From Running Times online...

DQ'ed Marathon Winner Explains
Scott Downard ran the Cowtown Marathon with a friend's race bib, but he says he was just running to pace a friend and didn't have any devious intent
By Stephen Pyle
As featured in the Web Only issue of Running Times Magazine

On Feb. 26, Scott Downard, a 29-year-old Norman, Okla., resident, appeared to win the Cowtown Marathon in Fort Worth, Texas, in 2:31:40. However, he was immediately disqualified as he voluntarily reported to the race director that he used a friend's bib to run the race. Downard, who ran cross country and track for Oklahoma and Truman State while in college, has received a surprising amount of media attention, attracting calls from both local and national outlets since his disqualification. Some message boards and comment sections have been critical of Downard for his tactics. Ultimately, Kolin Styles, 25, of Weatherford, Texas, was credited with the win in 2:37:53. Downard and Jerry Faulkner, the friend whose bib he borrowed, answered some questions about how last weekend's events transpired.

Read on here.

Tuesday, March 6, 2012

Wednesday Night Run 3-7-2011

Hello ORC,

What's going on locally? Shawn Mullins is celebrating a birthday bash at Eddie's Attic. You can learn gardening at Gardening 101 with Erin Walker at EcoAddendum. You can learn about composting at the Oakhurst Community Gardens. Or attend Brew Your Cask Off at Sweetwater Brewery. The Pink Floyd Experience is at the Variety Playhouse. The Drowsy Chaperone is at OnStage Atlanta. The Grant Park Conservancy is offering walking tours of Grant Park and also a bird/tree tour.

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

There seems to be a lot of races this weekend; nothing that you can jog from home to but a bunch of races nonetheless. On Saturday, in keeping with the 10K distances are the Silver Comet 10K and the 9th Annual Jog for a Cause. There are also a couple of trail runs with the Assault on Pine Mountain 5k and 9-mile Trail Run, the Wellspring Sprint 5K Trail Run, and the Oneway Trail Run. On Sunday are the Junior League of Atlanta's 8th Annual Shamrock 'N Roll Road Race 5K/10K and the Hunger Walk/Run 5K. This is only a small sampling. Of course some of you are training for the half or full at the Publix GA marathon also.

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. 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. And as always, please wear your flashing, reflective safety gear for the run in the dark. 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.




Local Runs This Weekend

Saturday, March 10
Silver Comet 10K, Mableton
Assault on Pine Mountain 5k and 9 mile Trail Run, Cartersville
Scamper against Cancer, Lawrenceville
Morrow High School 5K, Jonesboro
9th Annual Jog for a Cause 5K/10K/Mile, Alpharetta
Shamrock Shuffle 5K & Fun Run, Carrollton
Wellspring Sprint 5K Trail Run, Jefferson
Oneway Trail Run 5K/10K, Demorest
The Finish Lion 5K, Atlanta

Sunday, March 11
JLA's 8th Annual Shamrock 'N Roll Road Race 5K/10K, Atlantic Station
Hunger Walk/Run 5K, Turner Field

Running Robot Breaks Speed Record

From the NY Times online...

Running Robot Breaks Speed Record
Published: March 6, 2012

A design firm financed by the Pentagon has broken a 23-year-old speed record for legged robots. Boston Dynamics, founded by Marc Raibert, a former M.I.T. roboticist, released a video on YouTube on Monday of its four-legged Cheetah prototype running on a treadmill at 18 miles per hour. The treadmill is designed to support speeds up to 50 m.p.h., but the company said it planned to test the Cheetah outside the lab as soon as possible. The previous record was 13.1 m.p.h., set at M.I.T. in 1989. Boston Dynamics, based in Waltham, Mass., has designed a range of mobile robots with financing from the Defense Advanced Research Projects Agency. Previous designs, like BigDog, have been machines intended to follow walking soldiers in the field with loads of up to 1,000 pounds. The company said that while Cheetah was a research project, both military and civilian applications were possible, including emergency rescue and the navigation of rugged terrain.

Read on here.

The Recovery Approach

From Running Times online...

The Recovery Approach
Matt Dixon has helped turn over-trained athletes back into competitive machines, Ryan Hall among them. Here's how.
By Michelle Hamilton
As featured in the Web Only issue of Running Times Magazine

Every athlete knows recovery is essential, but Ryan Hall seems to be living it. At the Boston and Chicago marathons in 2011, as well as the Jan. 14 U.S. Olympic trials marathon, where he placed second, Hall toed the line fit and fresh. His recovered state comes courtesy of strategic changes Hall has made to his training over the last year since becoming self-coached - strategies he gathered from an unexpected source: professional triathlon coach Matt Dixon.

Why would an elite runner with no interest in triathlon or even cross-training turn to a triathlon coach? Reputation. Dixon, a 37-year-old Brit who also coaches recreational runners and triathletes, is known in multisport circles as "the recovery coach." Over the last four years, he has helped revive a number of burnt-out athletes, putting them back on the path to peak performance through a program of "massive recovery." Professional triathlete Chris Lieto - who told his friend Ryan Hall about Dixon - is a good example of his handiwork. Overtrained and underperforming, Dixon slashed Lieto's volume by 30 percent, added easier workouts and had him eat more. A year later, Lieto placed second at the 2009 Ironman World Championships (2.4-mile swim, 112-mile bike, 26.2-mile run).

Pro triathlete and former collegiate distance runner Linsey Corbin has a similar story. Dixon reduced her volume from 35 hours a week to 25, then filled those 10 hours with massage, functional strength and more sleep. Six weeks later, she clocked a personal best in the Ironman.

"Matt was working with athletes with a substantially higher workload than I, and I wanted to learn how I could become a smarter, more recovered runner," says Hall, on why he reached out to Dixon shortly after leaving the Mammoth Track Club to pursue a self-coached, faith-based approach to training.

Since he started working with Dixon, Hall has run three marathons: Boston (fourth, 2:04:58), Chicago (fifth, 2:08:04) and the Olympic trials (second, 2:09:30).
Dixon helped Hall see anew the benefits of recovery, encouraging him to incorporate more rest into his training and to eat more post-run to aid recovery.

In his buildup to Boston, Chicago and the trials race in Houston, Hall - who is now only occasionally in touch with Dixon - took one full day off per week, dropped his mileage to 100 (down from 120, which was his usual during previous marathon buildups), recovered fully between hard sessions, and says he probably ate more than any other elite runner after workouts. Although Hall is no longer officially coached by Dixon, he will continue to follow the recovery methods he learned under him as he prepares for the London Olympics.

"Matt," Hall says, "is a master of recovery."

Read on here.