January 4, 2009 Now is the time to start training for ARA - Moe’s Better Half This past week there have been a lot of programs, newspaper articles and talk shows about making resolutions for the New Year. For runners of local 5K and 10K runs, a good resolution for this year is to run the ARA - Moe’s Better Half Marathon on March 1st at the Tanger Outlet Center. The distance is 13.1 miles, over a couple of long hills, and enough flat distance so that, with a little training, most runners can accomplish this distance. If you have ever entered a 5K or 10K race, there are still eight weeks to get in shape to run this popular race. All registered runners will get a nice high-tech T-shirt, a 15-ounce coffee mug and a very nice pen to record your runs. Many might think that “If I can only run three miles now, how in the world can I ever even think about running 13 miles?” It is not that hard if you take a gradual increase in your miles and stick to the program. I have listed two programs for runners to follow. One is for the runners that have been able to run a 5K race, and the other is for those runners that have managed to finish a 10K race. The one column is the long run for the week, and the other is the total miles for the week. The important one is the long run each week, and the total distance includes the long run; and if you do not make the total miles, try to get close. The number in the parentheses are the miles left for the rest of the six days of the week. This can include a zero-mile day and a medium-distance run to get to your total miles. This is a very gradual and easy-to-accomplish program to follow, but will get you in good enough shape to make the half-marathon distance on March 1st. 5K 10K Long run Total Long run Total Jan. 4 4 15 (11) 6 20 (14) Jan. 11 5 17 (12) 8 20 (12) Jan. 18 6 20 (14) 8 24 (16) Jan. 25 6 20 (14) 10 26 (16) Feb. 1 8 24 (16) 12 30 (18) Feb. 8 10 25 (15) 8 (speed) 24 (16) Feb. 15 12 28 (16) 13 30 (17) Feb. 22 10 20 (10) 10 24 (14) Feb. 23 - Mar. 1 4, 5, 4, 3, 0, 0 13.1 6, 5, 4, 3, 0, 0 13.1 An important point to remember is that there are some hills in the race; so, during some of your training runs it would be good to include a run up some hills during the week. There is only one relatively steep hill, so your hill runs do not have to be like Sessoms Street. Most of the inclines are a gradual rise; and a few runs up the cemetery hill off Ranch Road 12 will be enough to develop the leg strength for the hill in the race. Another important point to remember is that you want to finish the distance. It does not mention that you have to finish the distance in a fast time. On your long runs it is okay to take it slow and easy. If you want a little speed work, do it on the short runs during the week. If you are really not into trying a half marathon distance, you can still register for the “Speak Up For Kids” CASA 5K on the same day. This race has two categories for 5K runners. One is a fun run where everyone enters just to run a 5K race; and the second is the competitive category where a runner enters to try and win an award. No matter which race you enter, the ARA - Moe’s Better Half or the Speak Up For Kids 5K, either will be a good race to add to your resolution list of things to do this year. 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!