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!
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