March 16, 2008 Numerous area races will keep local runners busy Most of the central Texas long runs are over, but the summer 5K and 10K races are just beginning. Over the next couple of months, there are several races nearby in Kyle and Wimberley and every weekend in Austin and San Antonio. While it is fun to run right here in San Marcos and not have to travel very far because of gas prices lately, there are nearby towns that can be fun and still not spend a lot on gas. A majority of runners enter a race and get the T-shirt that comes with the entry fee and serves as a souvenir of the day and the effort put forth. A few of the faster runners receive an award for running faster than the other runners in their age group and get some recognition at the award ceremony. Sometimes a slower runner gets lucky, and the number of entries in a particular age group allows everyone in that bracket to get an award; just as a fast runner finds more fast runners in their age group and come away with a fast time but no hardware. Some age groups are more difficult than others to get an award for running fast. The best thing some races give you is the chance to run faster than the last race. Many runners enter just for the fitness aspect of running and the chance to see friends from other towns, or to meet new runners and have a chance to talk running with someone who shares your interest. A number of these runners often say they are not interested in their time; but if that clock is not running when they cross the finish line they want to know why. Even slow runners want to compare their times for each race. Running faster takes some effort; and most of the runners are not willing to go out to the track to run intervals or do a fast pace run sometime during the week. Running faster can be made easy; and while it may not make you the runner at the front of the pack, it will bring your time down each race. It is little things that you can add to a workout that can bring results without much effort. One example is to run up a few hills on some of your runs. Running up hills requires more leg strength and a higher knee lift. The hill does not have to be long and steep, but even a gentle slope upward can often work. If you have been a “flatland” runner, try adding a few hills once in awhile to have a little variety in a workout. Another easy one is to run a block now and then while you imagine you are in a race and need to beat a fellow competitor to the finish, and pick up the pace for one block. Even if you only run three blocks at a quicker pace at various times during the course of a workout, it will be a start to using that same pattern in a real race. Even walking up a few steep hills in town will help build leg strength, and in turn add some speed to the run. Try stepping out a little farther with each step as you go up the hill; and bring the hip, buttocks and hamstring muscles into play during the walk. The long stride is to strengthen the muscles, and it is not necessary to try to run up the steep hill. Wait for a race to do that. Cross-training on a bicycle is another good exercise to add to your exercise program. There are two things you can do on a bike to help your running. One is to pedal up hills and build some strength into the quadriceps of the leg, while at the same time building up some great cardiovascular endurance. Riding a good road bike for over an hour or two is easier than trying to run for that same time. While it may seem easier to ride for over an hour, the heart rate is still close to that of when you run, and for a much longer time. Another thing to do is to pedal in a low gear (the big sprocket in the back wheel). When you pedal with a low gear, you can pedal faster to maintain a decent speed. Legs that move fast on a bike can move fast when you need to run fast in a race. Try to hit between 80 and 100 revolutions per minute, and get used to moving those legs fast. Trying a couple of these suggestions once or twice a week is all that is necessary to find yourself running a faster time in a race. It may not be enough to win an award; but running a faster time in a race is almost better than getting a T-shirt as a souvenir from the race. Dr. Maurice Johnson - better known around San Marcos as “Moe” - is a professor in the Department of Health, P.E., Recreation and Dance at Texas State University - San Marcos. Moe has been a fixture in the San Marcos running community - both as a runner and race organizer - since way back when Moby Dick was a minnow. His column on running and fitness appears each Sunday in the Sports section of the San Marcos Daily Record. • Recent “Running With Moe” Columns • Home • About the Club • Current News • Club Runs • Places To Run • TX Running Clubs • Running Links • Useful Stuff Upcoming Races • Race Results • Country Roads 10K & Kids Run • ARA-Moe’s Better Half Marathon • “Running With Moe” Contact Us!