Author Archives: crossn81

Races on October 20

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I will be at the Indianapolis Marathon, but will be running the half-marathon.  It looks like an excellent weekend for racing again!  Hope to see you there!! This will also be my race for the World-Wide Half Marathon.

Norris Insurance 5 Miler begins at 8am in Bunker Hill.  This is the final race in the Norris Insurance race series. 

12th Annual Indianapolis Marathon, Half, and 5K begins at 8:30am in Lawrence.  You must pre-register for this event and registration will close when 4,500 is reached or Friday evening during packet pick-up.

Dalmatian Foundation 5K begins at 8:30am at the Hayes Arboretum in Richmond.  This is part of the Wayne County Challenge. PDF registration form.

Riley Lions Club 5K begins at 9am in front of the Riley Elementary School. Registration is only $6.  Contact Jeff for more information (812) 894-3394.

 

WEEKEND WEATHER

 

 

Taper Time

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The taper is as important to your training as speedwork, long runs, and consistent training. Unfortunately, it is often abused and misused which can have negative impacts on your race performance.

For weeks/months you have been building up mileage, adding intensity, and are now peaking before your big race.  If you have been following a professional or set training schedule then the taper is already built in and it should be relatively easy to follow.

During your taper you will slowly decrease your overall mileage, as a result many people skip runs or workouts during this phase.  Don’t! It is important to stay consistent, even as you back down the mileage.  You should also focus on relaxing, stretching, and planning mentally for the big day!

According to a study published in Medicine & Science in Sports and Exercise:

The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains.

Run to Win lists four primary benefits of the taper:

  1. A reduced level of perceived exertion: You can run faster and longer with less energy and strain.
  2. Improved muscular economy: The amount of oxygen that your muscles require at a given intensity decreases, and your VO2 max (a measure of aerobic performance) can improve by as much as 8%.
  3. Improved glycogen storage: Your muscles can store more fuel than is possible during intense training, assuming that your diet provides that fuel.
  4. You will sleep better.

BE CAREFUL

  • Watch your diet, as you train less you are burning fewer calories
  • Gradually decrease your mileage, not intensity. You can still do some speedwork even the week before a big race.
  • Keep running consistently, your body needs to stay loose, just make them easier and shorter!
  • Don’t start your taper too soon, this can lead to negative effects as your body deconditions.
  • Check out this article with a long list of problems and solutions.
  • Stretch
  • Avoid extra stress or strenuous work

Zemanta Pixie

Race Results for October 13

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Hope everyone had a good weekend, it seemed like a great weekend to race.

Trinity Free Clinic 5K Run and Fitness Walk was won by John Schmitz in 17:29 (5:37) about 15 seconds ahead of second place.  Lucie Mays-Sulewski won the female division in 21:12 (6:49) about 10 seconds ahead of second place and 16th place overall. About 200 people competed in this event.

DINO Trail Run 5K & 15K #6 was won by Matt Sweetman in 59:12 (6:21) about 15 seconds ahead of second place.  Chikage Castle won the female division in 1:16:19 (8:11) about 40 seconds ahead of second place and 19th overall.  77 finished the 15K.  Ben Crockett won the 5K in 20:05 (6:27) about 30 seconds ahead of second place.  The first female was Monica Hodge in 25:09 (8:05) about 3 minutes ahead of second place and 22 overall.  74 completed the 5K event.

2007 Run for their Lives 1K & 7K was won by Marc Zolner in 25:47 (5:56) about 3 minutes ahead of second place.  Autumn Huse won the female division in 30:04 (6:55) about 25 seconds ahead of second place and 5th overall in the 7K. 79 runners completed the 7K.  In the 1K Desmond Herrell won in 5:12 (8:23) about 10 seconds ahead of Hannah Blystone who won the female division in 5:22 (8:39).  16 competed in the 1K.

Spotlight on Nursing 4 Miler was won by Jason Beehler in 22:07 (5:31) almost 2 minutes ahead of second place.  Stefanie Kesecker won the female division in a close race with Darala Barnett in 28:55 (7:14) just 2 seconds ahead.  They finished 22 and 23rd overall out of 229 finishers.

5th Annual Hot Pursuit 5K was won by Zack Whitkanack in 17:03 (5:29) and about a minute ahead of second place. Carla Yerkes won the female division in 20:50 (6:42) over 1:30 ahead of second place and 11th overall. 56 runners finished this event.

Lafayette Family YMCA Pumpkin Push 10k and 1 Mile Fun Run (pdf) was won by Seth Roberts in 36:44 (5:54) about 15 seconds ahead of second place.  Ryan Woolever won the female division in 41:03 about 3 minutes ahead of second place and 10th overall. 33 completed the 10K event.  

 

 

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Marathons and Race Directing

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There has been some recent news about where Chicago Marathoners might re-try a marathon. One is the Denver Marathon which is actually this Sunday (Oct 14) but they have waived the entry fee for Chicago runners. Another as reported in the Indy Star is the Indy Classic Marathon, they have expanded the entries and re-opened registration. I have some hesitations about suggesting this for anyone because of their past history. I’d recommend the Indianapolis Marathon on October 20, but the registration ends today.

Blog Land! Attention Race Directors

I was recently encouraged by this article to write about the blogs I read and share why I read them, with you my readers. So here it goes!

As an avid runner I enjoy participating in well run (no pun intended) races and other running events. There is nothing worse than going to a race and it is poorly run. Whether its no water on the course, poorly marked course, or messing up the awards race directors have a lot to think about.

After directing 3 5K races I have experienced both sides of it and commend race directors and their teams (paid and volunteer) for all the hard work. I found the Association of Running Event Directors while working on my first 5K and added their blog to my RSS feed so I can stay up on what they have to say. I never actually became a member, because that would cost money!

They have a lot of good resources for the first time event or even new ideas for the old tried and true. Many race directors would spare lots of hard work and agony of trying to establish a quality event by checking this site out.

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Zemanta Pixie

Upcoming Races for October 13

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I won’t be racing this weekend, going to Columbus to watch Ohio State crush Kent State (sorry Purdue fans)!

Trinity Free Clinic 5K Run and Fitness Walk starts at 8:30am in Carmel.

DINO Trail Run 5K & 15K #6 is being held at Southwestway Park in Indianapolis. 15K begins at 9am.

Black Cat 5K Run/Walk (pdf) begins at 5pm in New Castle. Benefits the Henry County YMCA.

2007 Run for their Lives 1K & 7K starts at 9am and 9:30am respectively. The event hosted by Ken Long & Associates is being held at Hazel Dell Christian Church in Carmel benefiting UNICEF and FAME.

Spotlight on Nursing 4 Miler starts at 9am in downtown Indianapolis at Buggs Temple. Proceeds benefit the Nursing 2000 Scholarship Fund. Run a new course for this years event.

5th Annual Hot Pursuit 5K starts at World Gospel Church in Terre Haute at 9am (8:45 for walkers). All proceeds benefit the Indiana Concerns of Police Survivors.

Sprint with the SPIRIT 5K starts at 9am in Columbus, IN with proceeds benefiting the SPSL 8th Grade Class Trip to Washington DC.

Crusade Against Hunger 5K (pdf) begins at 9am in Celery Bog Park in West Lafayette. All proceeds benefit the St James Lutheran Church’s food pantry.

5K Fun Run/Walk In Memory of Yeunkyung Woo starts at 8am at the Yeunkyung Woo Memorial Garden.

Lafayette Family YMCA Pumpkin Push 10k and 1 Mile Fun Run begins at 9am at Mar Len Park in Lafayette.

Weekend Weather

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