Tuesday evening runs will now be at 7:00pm at Fisherman’s Park beginning Tuesday May 28th.
Also Thursday evening runs at Bastrop State Park will begin @ 7:00pm starting Thurs May 30th. (Remember there’s a $4/person entrance fee for those who don’t have a park pass.)
Have a great week and hope to see you soon!
A 5k “fun” run through Bastrop State Park benefiting the Bastrop High School Project Graduation 2013. Saturday, April 20, 2013 @ 9:00 a.m.
Now that the time has changed we’ll begin the Tuesday evening runs at 6:30pm at Fisherman’s Park beginning Tuesday March 19th.
In addition, for those who might be interested, we’ll also be running Thursday evenings at Bastrop State Park @ 6:30pm. (Remember there’s a $4/person entrance fee for those who don’t have a park pass.)
Have a great week and hope to see you soon!
See our events calendar for new races added.
– Oct 6th: 35th Annual Dime Box Mini-Marathon
– Oct 13th: 3rd Annual St. Mark’s Cardiac Rehab “On Your Mark” 5k Fun Run/Walk – La Grange, TX
– Oct 27th: 4th Annual EGA Boo Run – Georgetown, TX
– April 27th, 2013: Durty Spur 10K/30K Trail Run – Hamilton, TX
Starting Oct. 2nd the Tuesday evening Fisherman’s Park runs will begin at 6:30 p.m.
Part of the proceeds for this race benefit Bastrop State Park. Want to run or volunteer? More info can be found on their facebook page, or feel free to contact us.
Reminder – to help beat the heat the Tuesday evening runs have been moved to 7:00 pm at Fisherman’s Park.
The Bastrop Runners Club welcomes all runners to come join us
*** There is a fee of $4.00 per person required to enter the park. ***
Who: YOU + anyone else you’d like to invite that might be interested in a run.
What: Trail run of 2, 3, 4 or 5 miles – your choice.
When: Saturday – Dec. 17th @ 9:30a.m.
Where: South Shores of Lake Bastrop (Directions from downtown Bastrop)
After the run, we’ll provide the tortillas and salsa for a “build your own breakfast taco” feast; so pack your favorite breakfast taco ingredient (or whatever edible item you deem fit) and join us under the covered pavilion.
Too cold you say? Nonsense, bring some extra layers or we can spark up the fire pit so you can hang out for a bit.
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Plan-B for rain: skip the run and head straight to the pavilion for breakfast.
Plan-C for rain, wind and severe cold: skip the run and meet at our place for breakfast.
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Please RSVP and we’ll send a head count on Thursday so you can approximate the amount of food as well as if Plan-A, B or C is in order.
Hope to see you there!
Jeff & Mischka
Join us for our weekly 3-mile run on Tuesday evenings – 6pm starting @ Fisherman’s Park. All running levels as well as walkers are welcome.
January 4th, 2011 – Happy New Year! Hope everyone had a great holiday. Just wanted to get the word out that beginning in February we’ll be changing the Thursday evening run to 6:00 p.m. Tuesdays with the first one being Feb. 1st.
We’re looking forward to a great 2011.
November 16th – Rogue Running Equipment – Austin, Texas
If you haven’t heard of Meb Keflezighi here goes. He’s the 2004 Olympic Silver Medalist in the marathon as well as the 2009 NYC Marathon winner. Oh, yes, and he’s on my “Bucket List” of people to meet. You see the past year or so I’ve been reading articles in various periodicals on Meb: Guideposts, Competitor and Runner’s World.
November 16th I get an email from the Rogue Store that he will be signing his new book, “Run to Overcome.” My problem – he will be there THAT day. I forward this email to my husband, Jeff, and advise him of the book signing. I also tell my boss about it who knows I love running and anything that goes with it. She tells me to leave early to make the signing. I love my boss- Cathy Smith. Meanwhile Jeff forwards my email to his friend Joe who hails from the same country as Meb – Eritrea in Eastern Africa off the coast of the Red Sea. Jeff and Joe go back and forth via email trying to resolve a small problem – Joe, who’s working on his MBA, has class after work. Jeff replies to Joe – “I’ll do whatever I can to get you to meet this guy – drive you to Rogue, drop you off at class, ANYTHING!” I intercede and mention to Jeff to tell Joe “it’s a once in a lifetime opportunity.” Joe decides to go. I am very excited now. I tell Jeff, I am more happy that Joe is going to meet Meb than me!”
Joe follows Jeff to Rogue and a short time later I show up. I notice a few employees there and also a guy setting up a table with Meb’s poster in the background. Joe says that that is Meb. (Little does Joe or Jeff know that I’ve read up on Meb and he’s an inspirational man. More than just a runner he’s a man with great faith and that means a lot to me. I have seen his pics in the articles I have read and that’s not him.) Later, the set-up man walks over and begins to talk to us and thank us for having them there. His name is Merhawi and is Meb’s brother and manager. We all begin to introduce ourselves and after our introductions we all stand there. Finally, I say to Merhawi, “Joe here is from the same country as you.” Merhawi’s eyes widen, they say a few things in English and then instantly begin to speak in their native Eritrean language (a BEAUTIFUL language by the way); they shake hands, they hug and as they do so, inside, I’m jumping up and down…
Later, Meb comes over and Merhawi tells him in their language about Joe. Meb and Joe begin to shake hands and hug as if they are long lost brothers. I step back. I don’t know what they are saying. I never even ask after wards. All I can think is, “what an awesome unplanned reunion.” You see Joe is only 3rd Eritrean person that Meb has met in the United States since he’s been here. They exchange cards and numbers. I am still smiling. We gather our signed books and leave the store. As Louie Armstrong sang, ” I see friends shaking hands saying, “how do you do?” They are really saying I love you.”
The next day Jeff tells me that Joe drove to class and then sat there in his car for 15 minutes reading Meb’s book and thinking about the experience before finally coming back to reality and heading into class. Once he got home from class, Joe called his Eritrean friends in Germany, California and Canada. He tells his mom and dad. His wife is happy. Jeff and I are happy. And I think to myself “What a Wonderful World.”
October 2, 2010 – The Fit Club Fitness Boot camp hosted a mock 5k for their participants. Fitness instructors John and Vanessa Lindsley had boot campers run 2 out of the 4 days they were in boot camp. This eventually led up to running 3 miles. For many this was their first “5k” experience. All runners did an amazing job!
For more info on their boot camps, visit their website.
September 6, 2010 — Local Bastrop runners participated in the annual Labor Day Whine 5-mile run. The course began at a steady incline but began to taper at the end. The race began and ended at Comal Creek Vineyards subdivision. Following the run we walked to the vineyard and feasted on fresh red and green grapes, cheeses, bagels and bananas. A complimentary wine glass was given along with two free drinks per running bib. Four Bastrop runners placed in the run: John Perkins placed 1st in the 70-74 age group; John Gonzales 1st place in the 55-59 group ; J.McIntire 60-64 age group and Jennifer Samarron 3rd place in the 25-29 age group. Bastrop Runners Club is very proud of all those that participated. Mark it on your calendar for next year. It is a great, fun run!
September 4, 2010 — Texas Running Company graciously hosted the Bastrop Runners Club at their downtown store. Our group started with a run on the hike & bike trail around Lady Bird Lake, followed by some awesome treats. And of course let’s not forget to mention the exclusive shopping prior to regular store hours as well as the individual, and very customized shoe fittings. A big thanks to Michael, Shaun, Jessica, Daniel and the entire Texas Running Company team for their awesome hands-on customer service. It was truly a great experience for our group!
- Mike and the TRC staff opened their downtown store early for our members.
- Bagels, fresh fruit, coffee and juice greeted us at the door after our run. WOW!!
- The TRC team gave our folks who were in the market for new running shoes an expert shoe fitting which consisted of a quick run on the treadmill recording their gait pattern; followed by an explanation of what he and his team were looking for as well as any issues that the individual needed to be aware of; and finally the proper shoe was selected. Below, Jessica works with Alex to find just the right shoe.
- It was impressive how the Texas Running Company team took their time to really find the proper shoe for just the right fit. Here, Jennifer gave Mike a workout to the stock-room.
August 26, 2010 — A nice reward after a Thursday evening run in the hot August weather.
Age is just a number for cyclist John Perkins
By Pam LeBlanc | Monday, June 28, 2010, 03:44 PM
As much as I love riding my bike in and around Austin, now and then I like to get out of town.
Saturday, Chris and I headed to Bastrop to ride the park road between Bastrop and Buescher state parks.
It’s one of my favorite rides, especially in the summer. The route is about 12 miles each direction, it’s shady and there’s not much vehicle traffic. It’s also great practice for riding hills. While the hills aren’t exactly daunting, they’re enough to make my quad muscles scream – and they’re a good reminder of the importance of holding your speed down one hill so you keep your momentum going up the next.
We unloaded our bikes at the park and hit the pavement about 8:15 a.m. A few miles into the ride, a skinny guy whizzed past us.
When we arrived at Buescher, the halfway point of our ride, that same guy was catching his breath.
His name was John Perkins, and he’s 74 years old. Continue reading
The marathon is unforgiving. Start too fast or don’t take proper fluids, for example, you blow your race. Not only do you suffer physically and mentally in order to make it to the finish line (or before dropping out), you can’t redeem yourself in another marathon in a week or two. Nor can you try again in a few days if you finish feeling you could have pushed harder and run a faster time.
Here are some strategic tips to help you reach your marathon goals:
Pacing. This is where many marathoners err. You’ll suffer for a long time if you don’t pace wisely. You must combat the triple terrors—-lactic acid accumulation, dehydration, and glycogen depletion–which may work individually or in combination to destroy your race. Most marathoners run at a pace that is about 95 to 97 percent of their lactic threshold pace. If starting too fast, or surging too quickly, you’ll exceed your threshold and waste glycogen supplies. You’ll also increase body heat, contributing to dehyration which in turn increases heart rate and acclerates glycogen burning. Going out too fast sets you up for failure. Don’t think you can build a time cushion by starting faster. This strategy usually backfires.
The likely result is either a long struggle over the last several miles or dropping out.
What’s a good starting pace? Statistical studies show that runners starting a marathon at more than 2-percent (about 10 seconds a mile) faster than their average pace slow significantly over the last 6 miles compared to those who run with even pacing or negative splits. Most experienced marathoners should start at their goal pace. Determine this from predicted times from buildup races and experience in previous marathons. Most fit marathoners race at a pace that is 1-1 1/2 minutes faster per mile than their long run training pace. A good bet for Novice and Intermediate Competitors is to start at the same pace as you averaged for your last long run and hold that speed to 20 miles. From there, hang on as best you can. You may even be able to pick up the pace if you’ve trained well.
Some marathoners benefit from starting slow (up to 10 seconds a mile) for the first 2 or 3 miles and then picking it up. Others like myself prefer to start slightly faster (no more than 5 to 10 seconds) than goal pace in order to run more by equal effort. Some prefer running the first half a minute or two slower than they will run the second half (negative splits). If you go out a bit too slow, you have adequate time to make up for it. So it’s better to err on the side of caution. If you can pick it up a bit from there, go ahead. If it is a warm day, be prepared to start slower than your original goal pace. If starting with a friend or a group of friends, promise each other to keep the starting pace reasonable.
What about pacing by heart rate monitor? A good goal for runners who will be out there for over 3 1/2 hours is to start out at about 70 percent of maximum heart rate (MHR) for the first three miles and then gradually increase to about 80 percent by the finish. Faster marathoners should start out at 70 to 75 percent of MHR for the first 3 miles and gradually increase to about 85 percent by the finish. Some elites may be able to handle heart rates of 85 to 90 percent of MHR without exceeding their lactate threshold.
These ranges take into consideration the phenomenom known as “cardiac drift”–a natural increase in heart rate with prolonged running.
Crowded Start. Due to crowded conditions in a field of 30,000 runners, it may take a few minutes just to reach the starting line and a mile or more to settle into your pace. Don’t panic. Weaving through runners to get back lost time wastes energy. Stay calm. Ease through as best you can while gradually picking up the pace. Once you hit your intended rate of speed, settle into that rhythm. If, for example, your goal was an 8-minute opening mile and you hit 9:30, look to run the second mile in 8:00, not faster. Stay at this pace until you feel relaxed and in a groove. Now you have a choice to make: accept the time lost at the start or try to make some or all of it up. If you didn’t lose too much time you can make it up by gradually quickening the pace. Aim to make up no more than 5 seconds or so per mile. At that rate, you get back a minute lost at the start over 12 miles. In a popular event like the New York City Marathon, you just need to accept the inevitable.
Count on losing time at the start and factor that into your time goal.
The NYC Marathon uses computer chips placed in the runners’ shoes to record actual time from starting line to finish. Record in your diary from the official results (at nyrrc.org) your gun time and your chip time (starting when you cross the start line). Even if you deduct this time, the first mile still may be slowed by runners that wrongly lined up ahead of you.
Try looking at a slow start as a blessing, preventing going out too fast and setting up lots of runners to pass along the way. Make the best of it.
A bad start doesn’t mean your race is doomed to failure. You’ve got a long way to go. Stay calm, get to work.
Watch Your Watch. Be prepared, keep an eye on your watch, and don’t panic if some mile markers or splits seem to be off. By regularly consulting a watch, you help yourself concentrate on the race; you keep in tune with your goal pace. Play a little game: See how close you can come to running mile after mile at the same pace. It’s not not always the same effort, however, to run at the same pace. Be prepared for slower mile splits when running up hills or into head winds as well as faster times with downhills and tailwinds.
Walking. If you’re training hasn’t been sufficient, the weather is very hot, you’re struggling on hills, or you’re just having a bad day, take walk breaks if necessary. Most likely you won’t be alone. Over the last few miles, walk breaks may be the key to surviving. Try alternating running with walking if your body just can’t keep running nonstop. Better to finish than to stubbornly run until you can’t take another step, or cause serious injury.
But it’s better still if you’ve trained and paced yourself properly so walking isn’t needed.
The First Few Miles: Test the Water. Ease into the race both in terms of your running pace and emotional involvement. Look at the first two miles as a warm-up run, shortening your race to 24 miles. Slow down gradually and remain calm if you find that your first mile or two are too quick.
Emotionally, stay as calm as possible. Save your mental energy for the second half of the race when you’ll need it to convince your body to keep going. Try to get in with a pack of runners who are flowing comfortably and help each other. You have some room to let your mind wander, but don’t let the pace slip. Start looking for your competitors, but resist the urge to race too early. The marathon is more a race of attrition than head-to-head battles. Don’t be lured into chasing your competitors if they’re going too fast. Let them go. Most likely you’ll catch up to them later–at your pace.
By 5 miles you should be into a good flow. From here to 10 miles is a good test. Hopefully, you’ll feel comfortable at goal pace. But it’s too early to get cocky! If your goal pace is already tough, you’re in trouble.
Either your goals were way higher than your fitness, the course or weather too difficult, or you’re just having a bad day. Try slowing the pace slightly. Perhaps you’ll feel better later in sufficient time to get back on pace. Stubbornly pushing ahead during the first half will lead to an even slower, more miserable second half. Look around you. You may still be doing well compared to your peers even if you’re not able to hold your desired pace.
Halfway Analysis. This is a critical point psychologically for most runners.
If you hit the halfway mark at or slightly ahead of goal time and feel pretty good, you get a mental lift. If you are a slightly behind schedule, don’t panic. You may still be able to run a negative split and reach your goal. If you’re on pace but struggling, or way off your mark, readjust your time goal. You can still finish in a respectable time if you keep your wits and keep working.
The Second Half: Concentration, Mental Toughness.
This is where the race begins, where fatigue tries to capture you.
Concentrate on pace, good form, and the runners around you. Keep relaxed, and remain confident and goal- directed. Occasionally change form a little to provide relief: drop your arms to your sides for a few yards, thus using muscles differently. When you hit bad patches where you are physically and mentally fatigued–and you will–hang in there. Don’t give in to periods of self-doubt and discomfort. Have faith in your training program. Think about all the work invested in the race. Accept discomfort. It’s real. Use all of your mental resources to keep it from slowing you down.
Move from runner to runner to help you maintain a good pace, or “hitch a ride” when a competitor goes by you. Don’t be satisfied with just holding your place. Most likely many of the runners around you are slowing down.
This presents a mirage. You think you’re on pace but you may not be if you’re slowing with them.
Bail Out. If you are favoring an injury or bad blister, feeling weak and dizzy because of the heat or illness, or are extremely fatigued, use common sense. Bail out and look for medical help. Don’t feel you are a failure by making an intelligent decision to drop out for personal safety. You can always try another marathon down the road.
But if you trained properly and do not feel ill or are not hampered by an injury, keep going. Dig down deep for extra strength. Everyone feels like quitting many times; you are not alone. No one said it would be easy. That’s why so many people want to take on the marathon.
The Wall. This is mostly a myth if you are properly prepared. Most likely you will experience a taste of it somewhere around 20 miles–the approximate point where glycogen supplies run low. But if you followed the Wall-beating guidelines in Chapter 21 of The Competitive Runer’s Handbook–trained well, tapered, carbo -loaded, didn’t start too fast, and took in sports drinks and gels since just before the start of the race–you will pass through “the Wall” in reasonably good shape.
10K to Go. You pass two key mile markers in the marathon: halfway and the 20 miles. 13.1 miles is half-way in distance, but the final 10K seems like half the race or more in effort. Running 20 miles is something you’ve done several times in training. You know you can do it. But few runners have run 26.2 miles in training, nor should they. Here is the reason I recommend a few training runs of 22 to 23 miles. They put you on your feet for the approximate time period as your marathon, better preparing you physiologically and psychologically for the rigors of the last 10K of the marathon.
From here on it’s a new race, a 10K. Of course, it isn’t anywhere near the same effort as starting a 6.2- mile race without already logging 20 long miles. But convince your mind that you are familiar with the 10K distance and use that now as a distance goal. Now, the mind must take over from the body. You’ve come this far and your body certainly will be tired. The willpower that forced you to train through heat, cold, rain, and snow now be unleashed. Keep pumping the arms and picking up the feet. Somehow you will keep going forward if you can keep the arms and legs in motion.
Break up the course now mile marker by mile marker, landmark by landmark, even block by block–but keep knocking them off, counting down the miles to the mile-to-go marker, then the 26-mile sign, and then the finish line.
Work on the runners around you; use them to push or pull you along. Think in terms of time left until the finish. First get under the 30-minutes-to-go barrier, then 20, then 15, and finally 10: You know you can suffer for these amounts of time which may seem less threatening than mileage to go.
Establish a time goal for the 25-mile mark, and what time you’ll need to run from there to the finish to meet your goal. It’ll give you something to key on. For example, if you’re trying to average under 8-minutes per mile for the marathon, with even pacing you’ll hit 25 miles in 3:20.
That’ll give you 10 minutes to get to the finish line. Hit that mark in 3:19, you’ll have an extra minute to spare; arrive in 3:21, you’ll have to push it in under 9 minutes. This mental game gives you a boost to help spur you to the finish.
The Finish. As you cross the 26-mile mark you have only 385 yards–less than a quarter mile–to go. Use the nise of the crowd and the spirit of the runners around you to energize one last push. But don’t surge too fast.
I’ve seen many poor souls cramp up within reach of the finish as a result of a sudden sprint. Keep the push steady. Work the arms and lift the knees.
Keep this in mind as you’re getting close to the finish: In marathons seconds don’t count as much as minutes, but seconds can make the difference in being, for example, a 2:59 marathoner or at 3:00 marathoner. That is, run 2:59:59 and you can say you’re a “2:59 marathoner.” As you catch sight the digital clock over the finish, use it to pull you in to your personal victory. Don’t forget to stop your watch when you cross the line (but try to do it while not looking down or you will ruin photos of you finishing): It may be a long time before you get the official results.
Believe it or not, fatigued runners often forget to stop their watch, and then they don’t remember the exact time that was on the finish clock. Most importantly don’t forget to congratulate the runners around you who helped you in and, of course, congratulate yourself on a job well done. Way to go conquering heroes and heroines!
Since a quick start isn’t needed and the length of the race is quite long, minimize your warm-up run. Running a few miles before the race hastens glycogen depletion. Jog a half-mile to a mile to loosen up. Include a few easy strides if starting faster than training pace. Racing shoes may be okay for those racing at faster than 7-minute miles. Lightweight trainers offer more cushioning for runners pounding the pavement for one and a half hours and longer. Hydrating during the race is essential, especially in warm weather. Glycogen depletion becomes a factor in races over an hour. Carbo-load going into the race and fuel up during it.
Half-Marathon Race Strategy
Racing half-marathons involves a compromise strategy between that of the 10K and the marathon. Like the marathon, it is important to be patient in the early miles. The pace may seem too easy after racing 10Ks and zipping through speed workouts at 5K pace and faster. But if you start too fast, you’ll use up extra fuel. The last few miles can really drag out if your glycogen tank is on empty. Sure, you won’t struggle for as long or as painfully as in the marathon, but a too-fast start will still bring enough agony that you’ll regret it.
The key is to run slightly below your lactate threshold (LT) so you don’t fatigue an hour or so into the race due to lactic acid accumulation. Push the pace above your LT (about 85-90% of maximum heart rate) at the start or along the way and you’ll regret that, too. The higher your LT, the faster you can run at half-marathon pace.
The first mile or two sets the tone for your effort. Going out too fast sets you up for failure. If you go out a bit too slow, you have adequate time to make up for it. So it’s better to err on the side of caution. Don’t line up too far back in the pack. You’ll save time getting to the starting line and weaving through slower runners. Look at the first mile as a warm-up. Run it at goal pace or slightly slower. This settles you safely under LT pace. Then you may choose to run slightly faster–but no more than 10 seconds a mile faster than your goal pace–to give yourself a bit of a cushion and boost your motivation to keep working hard. By the second mile, start looking for your competitors. Try to flow along with a pack of runners if they’re running a pace that’s about right for you. Draft off the other runners, saving energy. Resist the urge to race too early. Don’t be lured into chasing your competitors if they’re going too fast. Let them go. Most likely you’ll catch up to them later–at your pace. Holding pace with reasonable effort shouldn’t be a problem for the first half if you’re properly trained, unless you tense up due to panic. But can you hold back the pace to reserve energy for the second half? Concentrate on staying relaxed. You have some room to let your mind wander, but don’t let your pace slip.
If your goal pace is tough during the first few miles, you’re in trouble. Either your goals were way higher than your fitness, the course or weather are too difficult, or you’re just having a bad day. Try slowing the pace slightly. Perhaps you’ll feel better later in sufficient time to get back on pace. If not, adjust your pace and time goal. Stubbornly pushing ahead during the first half will lead to an even slower, more miserable second half. Look around you. You may be still doing well compared to your peers even if you’re not able to hold your desired pace.
To achieve your goal time you need to push the effort over the second half like you do in the middle miles in the 10K. This requires mental toughness since by half-way through the race you’re in unfamiliar territory with holding a pace at or near lactate threshold. You’re well beyond your 20- to 30-minute tempo runs. Move from runner to runner to help maintain a good pace, or hitch a ride when a competitor goes by you. Don’t be satisfied with just holding your place. Most likely many of the runners around you are slowing down. This presents a mirage. You think you’re on pace but you may not be if you’re slowing with them.
The first 10 miles are for pacing, the final 5K for racing. Use the 10-mile mark as a motivational landmark: It’s now only a 5K race. Reel in runners. Use runners up ahead as targets. Increase the effort slightly to gain ground on your competition and to keep from slowing from your goal pace. But don’t surge too much. That could push you over the threshold. The goal here is a steady push at your limit.
Gather your physical and mental resources for the final mile. You won’t be able to push it in as fast as in shorter races, but still you can gain ground on your competiton and slice seconds off your finishing time with a strong final mile. Reflect on how hard the last few reps were in your mile intervals and the last mile in your long runs. You made it through the discomfort then and you will make it to the finish line of the half-marathon with mental toughness. Fight off fatigue by relaxing and focusing on good running form and controlled breathing.
Position yourself to change into your final gear over the last quarter-mile. That’s just a lap of the track. Even though you’ve been running for well over an hour, you can muster the energy to push for another 2 minutes or so. Remember this as you’re getting close to the finish line: In long races seconds don’t count as much as minutes, but a second or two can make the difference in being, for example, a 1:30 half-marathoner or a 1:29 half-marathoner. That is, run 1:29:59 and you can say you’re a 1:29 half-marathoner. At 1:30:01 you’re just a 1:30 half-marathoner.
Breaking Barriers–Goal Setting
Following are some time goals to motivate you. Running the approximate times listed for intervals and race distances predicts your ability to break the corresponding half-marathon time barrier.
The Sub-1:15 Half-Marathon (5:43 per mile)
Intervals: miles in 5:04-5:20, 3/4 in 3:42-4:00, 1/2 in 2:24-2:28.
Races: 10K in 34:20, 10 miles in 56:50, marathon in 2:41
The Sub-6-Minute Pace Half-Marathon (sub-1:18:36)
Intervals: miles in 5:15-5:35, 3/4 in 3:49-4:10, 1/2 in 2:29-2:34.
Races: 10K in 36:00, 10 miles in 59:30 , marathon in 2:48:30
The Sub-1:20 Half-Marathon (6:06 per mile)
Intervals: miles in 5:20-5:40, 3/4 in 3:55-4:14, 1/2 in 2:32-2:37.
Races: 10K in 36:30, 10 miles in 1:00:15, marathon in 2:50.
The Sub-1:25 Half-Marathon (6:29 per mile)
Intervals: miles in 5:42-6:00, 3/4 in 4:10-4:30, 1/2 in 2:42-2:46.
Races: 10K in 38:40, 10 miles in 1:04:00, marathon in 3:00.
The Sub-1:30 Half-Marathon (6:52 per mile)
Intervals: miles in 6:01-6:20, 3/4 in 4:24-4:45, 1/2 in 2:51-2:56.
Races: 10K in 41:00, 10 miles in 1:08:00, marathon in 3:11.
The Sub-7 1/2-Minute Pace Half-Marathon (sub-1:38:15)
Intervals: miles in 6:35-6:55, 3/4 in 4:48-5:11, 1/2 in 3:07-3:12
. Races: 10K in 44:45, 10 miles in 1:14:00, marathon in 3:30
The Sub-1:45 Half-Marathon (8:00 per mile)
Intervals: miles in 7:03-7:25, 3/4 in 5:09-5:34, 1/2 in 3:22-3:26.
Races: 10K in 47:50, 10 miles in 1:19:00 , marathon in 3:43.
The Sub-1:50 Half-Marathon (8:23 per mile)
Intervals: miles in 7:22-7:45, 3/4 in 5:23-5:49, 1/2 in 3:29-3:35.
Races: 10K in 50:00, 10 miles in 1:22:30, marathon in 3:52.
The Sub-2:00 Half-Marathon (9:09 per mile)
Intervals: miles in 8:05-8:30, 3/4 in 5:54-6:23, 1/2 in 3:50-3:56.
Races: 10K in 55:00, 10 miles in 1:31:00, marathon in 4:15
The 10K (6.2 miles) is the yardstick of performance: the ideal distance to compare 5K specialists from one end of the road racing spectrum and marathoners at the other. You can fairly accurately predict 5K, half-marathon, and marathon performances from 10K results.
This is the perfect racing distance for most runners. It’s long enough to challenge the endurance of beginner and casual racers, and short enough to challenge the speed of experienced competitors. If you don’t want to suffer too intensely or for too long, the 10K offers a middle ground—combining the speed of the 5K with the endurance of the marathon.
NOTE: The following guidelines are primarily for those RACING the 10K. For those first-time competitors or casual participants whose only goal is to finish in reasonable comfort, the guidelines are much simpler: line up well back in the pack, start slowly to warm up, ease into your normal training pace at which you can converse, and keep that pace all the way, taking brief walk breaks if necessary.
Warm up properly to allow for a quick start. Don’t overdress; the intensity of 10K racing heats you quickly. Many experienced competitors wear racing shoes for the 10K; lightweight trainers may be the best choice for most runners. Hydrate before the race and for the first 5K to 4 miles, but not after that. Taking fluids late in the race wastes seconds. It takes about 20 minutes for the fluids to absorb. After 5K, I’ll just rinse my mouth and pour the fluids over my head for a quick mental boost. “Hitting the Wall” due to glycogen depletion isn’t a factor in 10Ks since you will probably finish within an hour. But you do need some fuel in the morning to counteract brain drain and low blood sugar. Avoid a sluggish race and poor concentration with prerace fueling. Fueling up during a 10K, however, won’t help performance and wastes time.
Strategy and Tactics
You’ll be racing along at about 92 percent of your maximum aerobic capacity, and at or slightly above your lactic threshold. At 10K pace you have a little more room to operate below your limit than at 5K pace, but starting too fast or surging too quickly along the way will still cause significant fatigue due to lactic acid accumulation. Race pace is about 15 seconds per mile slower than 5K pace. But that’s still much quicker (1 to 2 minutes per mile) than your training pace.
10Ks require a combination of the aggression of 5Ks and the patience of marathoning. You don’t need to concentrate as keenly in the 10K as you do in the 5K, but still you can’t let your mind wander too much. You have more time to make up for pacing and tactical errors than in shorter races, but the race isn’t so long you can make up a lot. The key to 10K racing is to start off at the proper pace, concentrate in the middle miles, and then push it home the last mile. The first half-mile or mile sets the tone for your race. Going out too fast or too cautiously ruins your chance for a good time. For 10Ks, I prefer to start slightly faster (no more than 5 to 10 seconds per mile) than goal race pace for the first 1 to 2 miles and then settle into a steady pace. Many runners race best starting at goal race pace and trying to stay there; others start slow and then pick it up after the first mile. Experiment with various pacing strategies in buildup races.
The first mile or two should feel relatively easy. It’s the same pace or slower than your mile intervals on the track, so think of that first mile rep when doing speed training. You’re pushing and holding back at the same time in a tug-of-war that helps you keep right on pace. Look for runners you want to beat or stay close to. Unless you start much too fast or much too slowly, you will not pass or be passed by many runners after the 5K mark. Get into the proper position relative to competitors early.
The middle miles are critical. This is where time is lost. You’re no longer fresh and you can’t yet get pumped for the finishing kick. Don’t let your mind wander. Concentrate on good form and relaxed breathing. From mile 1 through 5, think of the middle mile intervals in your speedwork sessions. Here you’re pushing to stay on pace more than holding back to keep from going too fast. Use the 5K mark as a mental spur: You’re heading home, it’s now only a 5K race.
In the first 5K, concentrate on pace, not runners trying to pass you or vice versa. For the second half of the race, try to move up from runner to runner to help you maintain a good pace, or “hitch a ride” when a competitor goes by you. Don’t be satisfied with just holding your place; look to move up a few places. Most likely many of the runners around you are slowing down. This presents a mirage. You think you’re on pace but you may not be. Instead of slowing with them, use the runners up ahead as targets to keep you on pace. Look for your peers–runners in your age group or those who run similar times. Go after them. Use them to pull you in or to try to beat and thus move up another notch. To do this, you may have to increase the effort slightly to gain ground on your competition and to keep from slowing from your goal pace. But don’t get excited and surge. That could push you over your lactic threshold. The goal here is a steady push at your limit.
Gather your physical and mental resources for the final mile. Reflect on how hard the last reps were in your mile intervals. You made it through the discomfort then and you will make it to the 10K finish by being mentally tough. Fight off oxygen debt and leg fatigue by relaxing and really concentrating on good running form and controlled breathing. Position yourself for changing into your final gear at the 6-mile mark. Pick out a runner ahead to go after. Only two-tenths of a mile to go. That’s less than a lap of the track. Switch to your one-lap kick mode and go.
Running a 5K is an excellent goal for new runners. You’ll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. The first thing you need to do is find a race. Summer and fall are the most popular seasons for road races, but you can find ones all year in some areas.
Below is an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 1.5 miles. If you’ve never run before, follow this step-by-step plan for building a running base. If you can only run for 5 minutes at a time, you may want to try this 5K Training E-mail Course. If those programs don’t seem challenging enough for your running level, try this advanced beginner 5K training schedule.
If you haven’t had a recent physical, visit your doctor to get cleared for running.
Notes about the schedule:
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury preventionefforts, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
Each week, you’ll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If most of your runs are on the road and you’re not sure how far you run, you can figure out the mileage by using sites such asMapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer.
Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you’re feeling very sluggish or sore, take a rest day.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.
You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.
- San Marcos Runners Club– A local running club in the city of San Marcos, Texas and surrounding areas. This club has been around a long time. A favorite of BRC!
- New Braunfels Running Club– A running club in the New Braunfels and Comal County area.
- West Texas Running Club – Want to escape the humidity? Head west and experience a run in the dry Texas heat with the great folks of the West Texas Running Club. Participate in the July 4th Firecracker Run in Brownfield, TX – established in 1969 and considered the longest running race in the great state of Texas.
- MapMyRun – Mapping and planning your runs is now easy! Draw your runs, calculate mileage, count calories, share with friends, and much more!
- Run-Down – “Your one-stop source for everything running related!”
- Running Network
- Cool Running
- Running Online
- The Runner’s Web – “A running and triathlon resource site”
- Yahoo!’s Running Directory – Lots of running links from Yahoo!
- Let’sRun.Com – “Where Your Dreams Become Reality”… tons of running news and information
- Roadtrip!!! – The Roadtrip philosophy keeps individuals motivated and committed to a running or other exercise program by tracking their daily running, walking, or biking miles and then applying those miles to a real city-to-city journey.
- TriathlonWeek – Training community for triathletes, with related products, services and links.
- Run The Planet – “The largest worldwide running community on the Internet”
- Running In The USA – “We are dedicated to helping you find web sites for results, races and clubs. We have links to over 17,600 results, 5,900 races and 800 clubs in our database.”
- NetSweat.com – “The Internet’s Fitness Resource”
- Running Travel – Come explore world cultures and run in beautiful majestic places… our active vacations are perfect for couples, singles, friends, families, running club groups…
- RunningFan.Com – This great sports site helps you find all sports sites such as athletics directory, running, road running, marathon, half marathon, ultramarathon and more.
- HalfMarathons.Net – Find & run half marathons in the USA and around the world.
- Running Singles – Running Singles provides a safe, comfortable and intimate platform to meet physically fit women and men. If your idea of a romantic date includes training together for a marathon, jogging, shopping for treadmills or fitting new running shoes, then this online dating personals service is for you.
- Running With Dr. Sheehan – Runner, writer, doctor, philosopher: don’t miss this one…
- Run Injury Free with Jeff Galloway – His “Galloway’s Book On Running” is a classic, must-have volume for every runner
- Hal Higdon – Another running guru. Tons of good stuff on this site…
- Joe Henderson’s Running Commentary – A senior writer for Runner’s World. You can find his newsletters and Runner’s World columns here, going back for many years.
- JohnBingham.Com – John Bingham writes for and about us runners who are closer to “waddlers”
- GaryCohenRunning.Com – Gary Cohen, 2:22 marathoner, educates and entertains with published articles, interviews and “All in a Day’s Run” essays.
PACE/TIME/DISTANCE CALCULATOR – Need to find your pace for a certain time and distance? Need to find how long it would take to run a race at a given pace? Look here for all of your pace/distance needs.
RACE RESULT PREDICTOR – Choose a distance and a time to calculate theoretical race results at different distances.
CALORIE CALCULATOR – Ever wonder how many calories you’re burning when you’re running (or doing any other sport for that matter)? This calculator will tell you.
ADVANCED HEART RATE CALCULATOR – Using your age, sex and VO2, you can accurately calculate your workout zones.
AGE-EQUIVALENT RESULTS – Convert a performance at one age/sex/distance into an equivalent performance for any other, adjusted for age and sex. Use this to compare the quality of your perfomance to your younger or older companions.
RunnersWeb.Com’s WIDGETS PAGE – If you don’t see what you’re looking for above, try this collection of every conceivable type of fitness calculator.
use the print button inside calendar frame for cleaner printing
|1||Rest||1.5 mi run||CT or Rest||1.5 mi run||Rest||1.5 mi run||20-30 min EZ|
|2||Rest||1.75 mi run||CT or Rest||1.5 mi run||Rest||1.75 mi run||20-30 min EZ|
|3||Rest||2 mi run||CT or Rest||1.5 mi run||Rest||2 mi run||20-30 min EZ|
|4||Rest||2.25 mi run||CT or Rest||1.5 mi run||Rest||2.25 mi run||25-35 min EZ|
|5||Rest||2.5 mi run||CT or Rest||2 mi run||Rest||2.5 mi run||25-35 min EZ|
|6||Rest||2.75 mi run||CT||2 mi run||Rest||2.75 mi run||35-40 min EZ|
|7||Rest||3 mi run||CT||2 mi run||Rest||3 mi run||40 min EZ|
|8||Rest||3 mi run||CT or Rest||2 mi run||Rest||Rest||5K Race!|
MapMyRun – Mapping and planning your runs is now easy! Draw your runs, calculate mileage, count calories, share with friends, and much more!
WalkJogRun is a nice Google Maps Mashup which helps you plan running routes with the help of a distance/speed calculator. Working on it is easy. Click on a point in the map to mark it as the starting point and then click on other points which fall in your route. You can save the route, print it out and even share with the runners community on the site.
Gmaps Pedometer is another brilliant site which can help you plan walking or jogging routes effectively. Just enter the city name and then zoom into your location on the map. Then click on ” Start Recording ” on the left and start double clicking on the points in your route. It creates a route for you, tells you the distance and if you enter your weight, you also get the calories you’ll burn while running on that route.