If you're a SWFTR member, I'd
like you to think ahead with me
and choose one of two races on
September 1st. The first choice for
most is the Little Worlds
Fair in Kismet. Mark Verhoff has got
to be the longest continuous race director
in the world. He has faithfully directed
this race year after year almost since
the days of Moses. Instead of a
t-shirt they used to award a toga
to each finisher. The early entry forms
were on stone tablets. Mark knew the
Flintstones personally. Obviously his race
is well planned and executed. I always
feel welcomed and taken care of there.
The second choice is for just
a very few of us. Four to ten
people would be nice.
yourself training with friends this summer
and completing a fall 2003 marathon.
September 1 to be exact. Labor
Day. From Garden City, the marathon
is about 250 miles. We'll travel there
on Sunday and return home Monday afternoon
before sunset. No missed work.
Never ran a marathon before? No
problem, make this one your first. R
an marathons before? Add this one to
your list of accomplishments.
I have successfully trained with some
people you probably know over the years
through their first marathon.
August 31st is the Fun in the
Son Run in Garden City. After it
is over, my family and a few others
will head for Colorado Springs with our
tent. Some of us hearty (grizzled) souls
will run The Colorado Trail
Marathon, Labor Day, Monday September 1st
at Colorado Springs.
http://www.adtmarathon.com/ (Click on it.)
Our training starts May 25 with
a seven mile run. You may run
Johnson or Coldwater the day before,
and Marion's Run the day after. We're
talking the completion of a marathon,
here. Your commitment level has to be
somewhat elevated. A person wishing to
train with the group for this marathon
should already be running a minimum of
three to five times per week, with
a weekly distance of 15-20 miles per
week by the end of May. In June
we will run nine miles together once
and 12 miles together twice. In July
we will run a 15 miler and an
18 miler. In early August we will
run a 21 mile training run and
be ready for the marathon three weeks
out. We will travel up in convoy
the day before, set up our tents
at Woodland Park and create a lifetime
memory for the whole of our various
families. We'll make s'mores around the
campfire, play miniature golf, and buy
fresh hot water taffy at the penny
arcade. And we'll earn a
t-shirt that says we ran a marathon.
And we'll get a finisher's medal.
I want one of the families in this
picture of the future to be mine.
Is one of them yours? Let me know?
one long run per week about 1/3
of weekly total. (Most important component
on the long runs with clothing that
doesn't chafe your skin.
Vasoline on friction spots.
injury in foot, ankle, shin, calf, knee,
thigh, hamstring, butt, or back is worse
when running, quit until it heals. If
not worse, keep running.
overuse injuries with R.I.C.E. Rest,
Ice, Compression, Elevation.
drinking water on course for long runs.
pacing/run negative splits.
in some fun runs.
hard uphill and downhill for about 1/4
mile each, once or twice per week,
during a run.
maximum 10% to weekly total for 3
weeks in a row. Each 4th week
decrease mileage to the previous weeks
worry about speed training for 1st marathon.
a realistic goal time for the marathon.
Learn split times for goal.
the longest week run 45-60 miles with
a long run of 18-22 miles 3 weeks
diet have heavy carbohydrate content.
(progressively decrease) mileage last 3 wks.
Run last long run (9-12mi.) 10
days before marathon.
about 20 miles total the week before
days before, run 4 to 5 miles hard.
- Don't run the last two days
before the marathon, but stretch and
need a very good nights sleep two
nights before the marathon.
don't need a good nights sleep the
night before the marathon.
family to pre-race banquet.
something during marathon you've used on
one of the long runs. Don't dress
up early enough to eat lightly and
be at the starting area half an
the restroom within half an hour of
3/4 of the way back in the pack
be drawn out faster than your planned
pace. Hold back in the early miles
about 2 ounces of Gatorade (or water)
every two miles.
around mile 18 or 20.
half, miles 1 - 20. Second half, miles
21 - 26.2.
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