Sunday, March 20, 2011

Publix Georgia Half-Marathon Recap: Holy *#? Hills!


This is my fourth time running the Georgia Half-Marathon. Overall, it’s a great event and one of my favorite races to run. But for some reason, the hills felt more unforgiving this year. Yes, I’ve resorted to using comic-strip profanity to express my dismay (this is a G-rated blog).

If you run in Atlanta, it’s hard to avoid hills. But the last three miles of the course seemed particularly ruthless. My struggle with the hills resulted in a slightly longer finish time this year – 2:10 vs. 2:04 during my 2010 race. Despite a lackluster training schedule, my husband had a finish time of 1:47 which is a 3-minute improvement from last year’s race.

On the plus side, the weather was fantastic for a long-distance run -- cool temperatures and overcast skies. The hydration stations were well staffed. I’m always impressed with the number of volunteers who support these events. It takes a lot for someone to show up for a volunteer gig at 5 or 6 a.m. on a Sunday. On behalf of the more than 18,000 runners who participated in this year’s race, we thank you.

While the volunteers were in full force, the spectators were fewer than in years past. Last year’s highlight was a gospel choir in the Old Fourth Ward – they were dearly missed this year. The post-race food line was well-organized and plentiful, which is not surprising with Publix as the sponsor. Centennial Park was festive and the live band near the bag-check tent was a lot of fun.

It was great to see that several of top finishers in the race came from Metro Atlanta. Jynocel Basweti from Marietta repeated as the top finisher for the marathon with a time of 2:29:44. For the half-marathon, Atlanta’s Leo Kormanik took top honors with a finish time of 1:06:53. Check out photos and race coverage at AJC and the Publix Georgia Marathon site.

Sunday, March 13, 2011

Publix Georgia Marathon/Half-Marathon: Are You Ready?

This is it … the final week before Atlanta’s big race during the spring season. Mother Nature delivered some amazing weather this weekend for those final training runs. Purchasing new insoles and energy chews were on the top of my “to do” list.

Here are a few tips to keep in mind before you head out to the race on Sunday morning:

Prepare for warm weather – A check at weather.com shows this weekend’s warm weather likely to stay with us through the race weekend. While temperatures could be near the low 50s at start time, if you’re running the full marathon it could heat up to the low 70s by late morning.

Grease up – Avoid chafing (and discomfort) by applying a layer of lubricant to your skin in those areas were clothing will rub. I’m a fan of Aquaphor, though Vaseline or Body Glide work just as well. Band-Aid’s Friction Block Stick is great for feet.

Stay fueled – Pasta is a favorite meal for runners the night before a big race. But staying fueled during the long run is what counts. Water stops will offer plenty of Gatorade, but don’t forget to bring energy chews or Gu to keep you going on the race course.

MARTA or drive? – MARTA has cut back on its service this year, with Sunday trains starting at 6:00 a.m. (check schedules at individual stations). If you plan to take the rail, race organizers suggest runners only use stations that offer a short trip (no more than 4 to 5 station stops). Planning to drive? There are 5 parking decks open in walking distance to Centennial Park.

Enjoy the race! I’ll provide a recap of my experience at the Publix Georgia Half-Marathon next Sunday.

Sunday, March 6, 2011

Atlanta Spring Road Race Roundup

Trees are blooming and daffodils are sprouting … sure signs that spring is just around the corner. Ready to hit the pavement with fellow runners? Here’s a roundup of races to check out.

ShamRock ‘N Roll Road Race – March 13
Get into the spirit of St. Patty’s day with the Junior League’s annual race. Got a kilt? Wear it during the race for a chance to win a $250 Belk gift certificate. The event features both a 5K run and 10K that’s a qualifier for the Peachtree Road Race. Strollers and dogs are welcomed. As an added bonus, runners are eligible for a variety of discounts at Atlantic Station shops and cafes by showing their race bib.

Publix Georgia Marathon & Half-Marathon – March 20
It’s the big race of the spring running season. And there’s still time to sign-up – online registration closes March 16. This is one of my favorite races – terrific routes through Atlanta neighborhoods and convenient access to MARTA. With Publix as this year’s sponsor, there’s sure to be a great selection of post-race food. Not up for running the 13.1 or 26.2-mile distance? Grab a cup of coffee and join one of the neighborhood cheering stations.

Tour deCatur 5K & 1-Mile Run– March 26
This is truly an event designed for families. Last year’s race hosted more than 1,200 runners, with several hundred school-age kids among the participants. In fact, Decatur elementary schools host track clubs to help kids train for the 1-mile fun run. Proceeds benefit the Decatur Education Foundation, which supports educational programs and offers assistance to students in need.

Emory PA 5K Charitable Fun Run – April 2
For intown runners, this Druid Hills race is a convenient option. Physician Assistants’ students at Emory University host the annual race to help fund healthcare programs that serve the needy in Georgia. Proceeds from the event benefit Camp Sunshine, the South Georgia Farmworker Health Project, and the American Academy of Physician Assistants. As an added bonus, the first 250 race registrants get free breakfast and coffee from the Waffle House.

Run Before You Crawl 5K – April 9
Yes, you guessed it – this event mixes a road race with a pub crawl in East Atlanta Village. Fortunately, the race takes place before the drinking kicks off. With a 9 a.m. race and 10:30 a.m. start for the pub crawl, it does seem a bit early for the alcohol-infused festivities. But, as the event organizers claim on the site “…it will be 11:30 in Nova Scotia, and that’s nearly noon.” Register by March 13 and the combo race/pub crawl fee is $27; it increases to $32 afterwards. If you plan on drinking, consider a designated drive since the MARTA rail line is not conveniently located near East Atlanta Village.

Sweetwater 420 Fest 5K – April 16
What’s not to love about this race … an 11 a.m. start time, beautiful intown neighborhood, convenient MARTA station and free beer. The Sweetwater 420 Fest is a great local gathering with festival food and bands. You can spend the day (or the weekend) hanging out. The race bib tear-offs are redeemable for a free beer plus festival wristband. Proceeds benefit the Candler Park Neighborhood Organization.

Big Peach 5K Walk/Run – April 30
The folks at Big Peach offer a fun racing experience through the streets of Buckhead and Brookhaven. The race kicks off at the Brookhaven MARTA station and ends at Big Peach’s store location. Post-race, runners are treated to food, prizes and music in the parking lot of the Cherokee Plaza Shopping Center.

Girls on the Run 5K – April 30
I’m a big fan of this organization, which operates running programs for girls aged 8 to 13 to foster a healthy lifestyle and self-confidence. During the spring 5K race, GOTR participants “graduate” by running the race with their team mates, coaches and family. West Stride in Buckhead plays host to this year’s event. Proceeds from the race benefit the scholarship fund for Girls on the Run of Atlanta.

Lauren’s Run 5K & 2K Fun Run - May 1
Lauren Zagoria and Lauren Kochman were two little girls who shared a legacy – both succumbed to childhood cancer. In honor of their memory, runners will gather at the Concourse Office Park in Sandy Springs in support of pediatric cancer research. For an additional donation of $25, runners can pay tribute to a friend or loved one affected by cancer. Tribute signs will be placed along the 2K race course. Registration is available at the event site.

Sunday, February 20, 2011

Ouch! Shin Splints

In the middle of my training for the Publix Georgia Half-Marathon, the dreaded shin split struck. I’ve never encountered a shin split before so it threw me for a loop. A week of rest didn’t solve the problem like I hoped. After a bit of web research (thanks Google), I’ve discovered that there are quite a few factors that can trigger shin splits:

• Running on hard surfaces or uneven ground (yep, that’s me)
• Increasing exercise intensity or duration too quickly (that’s likely a culprit too)
• Excessive uphill or downhill running (hard to avoid in Atlanta)
• Worn out or ill-fitted shoes (hmm, that could be a factor too)
• Biometric issues, like flat feet, over-pronation, landing on the balls of your feet or pointing your toes outward (I’m sure one of those are a contributor)

I’ve decided to continue with my training and learn what I can about treating this type of injury. After the first couple miles, the discomfort subsides and the resulting pain isn’t debilitating. As a mom, I’ve certainly endured worst.

Here are some tips that I’ve found about recovery:
• Apply ice or a cold compression to reduce inflammation
• Use a heating pad and massage the leg muscles
• Wear shock-absorbing insoles
• Apply compression – you can do this by taping the leg or wearing a compression sock

With the big race scheduled for March 20, there are only a few weeks left to spend on long runs. Until then, I’ll just grin and bear it. If you’ve got any good tips, please share – I’m always looking for advice.

This week’s route is the 8.5-mile run from West Stride:

• From West Stride, run through the parking lot towards West Paces Ferry
• Turn left on West Paces Ferry (watch for traffic)
• Turn left on Northside Drive
• Turn right on Valley Road
• Go straight at Tuxedo Road
• Cross Habersham
• Turn right on West Paces Ferry (watch for traffic)
• Turn right at Chatham Road
• Turn left at Habersham
• Turn right at Knollwood Road
• Turn right Tuxedo Road
• Make a U-turn on Valley Road (reverse and stay on Tuxedo)
• Turn left on Tuxedo Road
• Turn right on West Paces Ferry (watch for traffic) and return to store

Sunday, February 6, 2011

Sometimes, You Just Have to Run

2011 has brought an interesting mix of weather. From record snow and ice to spring-like temperatures – it can be hard to predict what Mother Nature has in store for Atlanta. Thus far this week, it’s been cool, rainy days. Not ideal running weather, but when you’re training for a race, sometimes that just doesn’t matter. I stay pretty busy at work and find it hard to fit in my runs during the week. For me, an outdoor run is the only real option – treadmills are like waterboarding – pure torture. Facing a business trip this week without any real prospects to run, I hit the road at 6 p.m. for a dark, rainy outing. And it was worth it. I quickly forgot about the weather and settled in to a quiet, easy run. A friend of mine on the trip woke up at 4:30 a.m. to get a run in before heading to the airport. Runners are a determined bunch. Regardless of the daily challenges we face, we always figure out a way to get out for a run.

Are you training for the Publix Georgia Half-Marathon? If so, here’s one of my favorite training routes. Enjoy.

Decatur to Little Five Points – 8 Miles
• Start at the Fellini’s on Commerce and Sycamore Place
• Head towards Howard Street, turn right on Howard
• On Howard, pass Decatur H.S. and the East Lake Marta Station
• Turn right on Ridgewood (after crossing the train tracks)
• Turn left on McClendon Drive
• Turn right on Moreland Ave.
• Turn right on Ponce de Leon Ave.
• Follow Ponce into Decatur
• Run through Downtown Decatur
• Turn right on Commerce Ave.
• End at Fellini’s

Sunday, January 23, 2011

West Stride Delivers the Goods for Marathon/Half-Marathon Training Runs

I’ve been looking for motivation to kick-off my training for the Publix Georgia Half-Marathon. I found it at West Stride yesterday morning. The store was packed with runners who showed up for 8:00 a.m. training runs for the upcoming marathon and half-marathon. West Stride’s owner, Genie Beaver, offered a variety of routes to choose from - 5.5 miles to 18 miles through the neighborhoods of Buckhead. Knowing the route was hilly, I opted for the 5.5 mile run with the 2-hour half-marathon pace group. It was a great way to start my race training.

Post-run, West Stride made sure we were well fed. Thanks to Publix, there was yogurt, fruit, water, bagels, donuts and sports cookies. Caribou Coffee provided the caffeine.

For those of us who stuck around, Genie hosted a workshop on tips to improve running form and performance with Kyle O’Day from Continuum Sports Solutions. Here’s a recap of the advice Kyle offered:

1.) Posture Matters: It’s the foundation of good running form. Maintain a posture that allows you to run tall; it helps to imagine that a string is gently pulling your head up.

2) Coordinate Arms and Legs: Pay attention to how you carry your arms – they act as a counter-balance. By coordinating the movement of your arms with your legs, you'll get a 3% boost in efficiency. Keep arms relaxed, move from the shoulder and keep swing moving from front to back. Brush your hands by the top of the hip or top of the pocket.

3) Don’t Aim for Long Strides: The more time your back foot spends in the air while in mid-stride, the less efficient your movement. After your foot comes off the ground, move it quickly to the front to improve your cadence. Don't keep knees high or the back foot dangling too long.

Here are the directions for the 5.5-mile route I ran:

· From West Stride, run through the parking lot towards West Paces Ferry
· Turn left on West Paces Ferry (watch for traffic)
· Turn left on Northside Drive
· Turn right on Valley Road
· Turn right on Tuxedo Road
· Turn left on Tuxedo Road (it splits just prior to Northside Dr)
· Turn right on West Paces Ferry and run back to West Stride

Tuesday, January 11, 2011

Did You Run Outside During Atlanta’s “Snowcation?”


Over the past few days on Twitter, I saw lots of tweets from friends talking about the snow storm that hit Atlanta on Sunday night. Hashtags for “Snowcation,” ATLsnow,” and “Hothlanta” have popped up on Twitter and there’s even a Foursquare badge for the storm.

Paved surfaces have iced over and people are urged to stay home. But is this actually a good time to get a run in outside? Perhaps -- if you’ve got the right gear.

My husband went on a run yesterday and he only encountered one problem area – Atlanta’s infamous steel-plate covers used for potholes. Otherwise, he had a good run. Me? I’m the type to slip on the front stoop, so I stayed inside.

If you’ve had a case of cabin fever and ventured outside for a run, let me know. I’m looking for stories (and tips) for cold-weather running in the frozen tundra of the south. Otherwise know as “Hothlanta.”

Until then, stay safe on your runs.