August 9, 2009 Now’s the time to start training for the big races There are two races brewing in the works that have not made it online yet, but they are important enough to put on your running calendar. On October 25, the Country Roads Half Marathon, sponsored by Subway of Central Texas, and the Tanger Outlet Center Family Fitness 5K will be held. The Family Fitness 5K is designed to get the family out for a healthy run and to enjoy running with a group. Youngsters are encouraged to run with their parents, and everyone benefits from the exercise. The half marathon will take a little more dedication from runners - and non-runners - to complete. There are a good ten to eleven weeks before the half marathon; and even a beginning runner can eventually build up the fitness and ability to complete the race with a weekly effort to achieve the goal of running 13.1 miles. The course for the Country Roads Half Marathon will be the ARA - Moe’s Half Marathon run in reverse for a change in direction. This will be a new challenge for those familiar with the usual course. I have set out a tentative schedule for a beginning runner to eventually complete the half marathon distance. The key is being consistent in your effort and staying focused on the goal that is 10 weeks away. In the schedule, I have put down the longest run you will do starting with August 9th or 10th (the long run is on the date listed first in the schedule) and a total number of miles to run that week. For each week in the schedule, include the long run and a day of rest in the “Total Miles.” The day of rest can be anytime; but a suggestion would be on a Monday after the long run, or on a Friday or Saturday before the long run. If there is a 5K race here in town, try to enter it and get some experience in running in a race. Most 5K races are on Saturday; and if you have a long run on Sunday, that will be good for you to put the two runs back to back. Here is a suggested schedule to follow; and it can be modified as you see fit. Moe’s Training Chart DATE LONG RUN TOTAL MILES Aug. 9-15 3 mi. (run/walk) 15 Aug. 16-22 4 mi. (run/walk) 18 Aug. 23-29 6 mi. (run/walk) 20 Aug. 30-Sept. 5 6 mi. (run) 22 Sept. 6-12 6 mi.* 22 Sept. 13-19 8 mi. 25 Sept. 20-26 8 mi. 25 Sept. 27-Oct. 3 10 mi. 30 Oct. 4-10 10-12 mi. 32 Oct. 11-17 12-14 mi. 36 Oct. 18-24 6 mi. (Sunday) 4-4-3-3-0-0 Oct. 25 RACE DAY 13.1 mi. *Country Roads 10K If you subtract the “Long Run” distance from the “Total Miles” and divide the remaining miles by 5, you will have the average miles per day. It is not necessary to run that average every day; but you can have a shorter run and a longer-than-average run during those five days. Of the two listed headings in the schedule, the longer run during the week is more important than the total miles. With a little dedication and consistent effort, a beginning runner can add a half marathon distance to their list of races. Are up to the challenge? Put the two races on your race calendar; and let’s have a good turnout for both races from local runners and those in the central Texas area. 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!