Marathon Training – Week 13
Week 13 – 12 Miles
Mitch Park – Edmond
Covell Rd. – Between Santa Fe and Kelly
Sunday, April 3rd – 6:30 a.m.
NEW START TIME – 6:30 a.m.
Did you notice the new start time!!!! We’re heading into the home stretch of our marathon training . . . just four more weeks. After last week’s 20 miler it’s time to cut back again and recover. It’s also time to sync our bodies with the actual race time of 6:30 a.m. The remaining training runs will be at 6:30 a.m.
The TRI-OKC club came to our aid again this past weekend supplying course marshals to help direct traffic and keep us safe. We really appreciate you guys being out there with us in the damp cold. The Edmond New Balance store handled the water stops and did another great job. There’s nothing better than warm PowerAde to keep us going on a chilly sub-freezing morning.
Course – We’re going to take another step back in mileage this week and take on the Mitch Park hills again. We’ll be making two laps around the 5 mile course and then a modified half lap to get 2 more miles. The modified half lap is shown on the following link:
http://www.mapmyrun.com/view_route?r=307129831160650895
Dr. Tom Needs Some Help – Dr. Tom is doing some research and has asked that we survey our running group on some of their eating habits. Please help him out by completing the survey at the following link:
https://spreadsheets.google.com/viewform?formkey=dHRLRmNsNG96ZUZEUGs5bkVUSGNPbWc6MQ
Registration/Membership – The training group is a free open service to anyone wanting to train for any aspect of the OKC Memorial Marathon or just wanting to get some physical activity. We would love to have any interested runners/walkers join the OKC Running Club as well but it is not required. Annual memberships are $20. You can also join through a new link on our web site www.okcrunning.org. Click on Join The Team!
Bill Snipes
For the OKC Running Club
Marathon Training Committee
How to tie your shoes the right way
First of all, I love Runner’s World. It’s super helpful. It’s also super good at pointing out all the little fixes that can make running better. For example, I’ve apparently been tying my shoelaces wrong. Here’s the correct way to do it:
Marathon Training – Week 12
If you haven’t had the chance to run with the Land Runners, you should give it a shot. It’s great to get out with a group. Plus, you get a chance to run along the beginning of the memorial route. The marathon folks are doing a 20-mile run. The half-marathoners are doing 10. I plan to go out this weekend, and it will be my longest run ever! Fingers crossed that I survive. Here’s their weekly email:
Week 12 – 20 Miles
Marathon Starting Line
NW 5th and Harvey
Sunday, March 26th – 7:00 a.m.
A2A – We had a great trip to the A2A event last weekend. Two bus loads of runners made the trip and all I heard about the later bus was that “whatever happens on the A2A trip stays on the A2A trip.” The runners faced fierce head winds of about 30 mph but managed well despite the conditions. The folks in Ardmore put on another wonderful race and I think most everyone looks forward to going back next year. Our thanks go out to Lindie Slater for organizing the trip.
This week were back on the course with a 20 mile run for the full marathoners and 10 miles for the half marathoners. We will begin our run at the new starting line of the marathon, NW 5th & Harvey. The starting line has been moved to the west side of the memorial due to road construction on Robinson. We look forward to seeing everyone there.
Course – The 20 mile course will begin at the official marathon starting line and follow the regular course to Waverly and Carlisle where we will turn left on Carlisle and go west to Penn. At Penn, turn south (left) and go to Grand. At Grand turn east (left) and you are back on the course. Follow the course from there back to our usual finishing point at NW 5th & Broadway. The following link illustrates the course.
http://www.mapmyrun.com/view_route?r=871213825318
Course Marshals – We are going to be short one or two of our regular bike riders on Sunday so if you have a spouse or friend who would like to help out we would love to have them. Just have them show up Sunday morning and coordinate with Bob Loving.
Mark Bravo’s Training Tip – If you’ve placed more than 3 straight weeks of LONG RUNS into your repertoire, maybe it’s time to refresh the legs by shortening your long effort, in the meanwhile stepping up your leg turnover. Maybe a mid-long goal-pace effort (8-10 for the Half; 12-16 for the Full) unless you raced long last weekend. If that’s the case, a succession of “tempo” half-mile repeats, performed at 5K-8K race pace, recovering with easy running only half the duration of time the repeats take. No more than 4-6 are needed, unless you’re advanced. The short recovery, and running easier but not walking, builds out your “comfort zone”, and with it, your confidence!
Dr. Tom Needs Some Help – Dr. Tom is doing some research and has asked that we survey our running group on some of their eating habits. Please help him out by completing the survey at the following link:
https://spreadsheets.google.com/viewform?formkey=dHRLRmNsNG96ZUZEUGs5bkVUSGNPbWc6MQ
Registration/Membership – The training group is a free open service to anyone wanting to train for any aspect of the OKC Memorial Marathon or just wanting to get some physical activity. We would love to have any interested runners/walkers join the OKC Running Club as well but it is not required. Annual memberships are $20. You can also join through a new link on our web site www.okcrunning.org. Click on Join The Team!
Running amok
Welcome to Memorial Mile Markers!
This is a new blog written by a group of Oklahoman writers who are taking on the half marathon during the Oklahoma City Memorial Marathon this May 1. We’re a mix of new and experienced runners, and we’ll track our journey to the half marathon during the next few weeks. Here’s a little introduction of us, but you can read more on the About Us page.
Megan Rolland is an sporadic runner who has completed a marathon. She’s an education reporter. Christy Watson has a solid year of consistant running with two half marathons under her belt. She is an editorial writer. Darla Slipke ran track and cross country in high school and Carrie Coppernoll is a novice runner extraordinaire. Darla is an education reporter, and Carrie is a columnist.
Thanks for joining us! We hope you’ll run along with us until May 1!
