Team Runablaze Iowa - Mile to Marathon News and training with Reis PDF Print E-mail
News Releases - Sports & Recreation
Written by Cal Murdock   
Friday, 26 April 2013 08:56
Kristy Harken wins Grand Blue Mile and Ellen takes on more training miles

Des Moines - April 25, 2013

Learn more about the team, visit the web site Runablaze.com that includes the resume of the team athletes and past running highlights.  1300 of the best Iowa runners, race directors, coaches, volunteers & fans receive this e-mail.
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Runablaze Iowa is sponsored by:

Iowa's best running specialty stores:
Fitness Sports - Des Moines
Runners Flat - Cedar Falls
Running Wild - Cedar Rapids, Coraville, Iowa City & West Burlington

Iowa's on-line registration leader:
GetMeRegistered.com - Bettendorf

Iowa's best races:
Red Flannel, Loop the Lake, Market to Market, Hy Vee road races, Dam to Dam, Marathon to Marathon, Clive Running Festival, Sturgis Falls, Fifth Season, Midnight Madness, Park to Park, Capital Pursuit, IMT Des Moines Marathon and Living History Farms.
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And now for the "News" . . .
Nathan Hopp was 2nd at the 1st Marion Rotary Marathon (Apr. 21) in 2:36:49.  Allie Jagielo was 2nd in the Half-Marathon in 1:31:51.  Allie explains, "Since I haven't raced since last June I was happy to establish a starting point as I get back to racing."  The course for the full and half was hilly and it was a windy day.

Kristy Harken easily won the competitive division of the Grand Blue Mile (Des Moines, Apr. 23) in 5:18.  She lead from start to finish.  Casey Owens ran 5:37 and master runner Christine Price 5:54.  In the men's competitive division Mason Frank was 4th in 4:35, Martin Popp ran 4:42 and Joe Aulwes 4:49.  The 4th running of the race endured unseasonable 35 degree, cloudy and windy weather.
David Sevcik won the NICRA Half-Marathon national championship (Apr. 6).  David Robertson was credited, who is the father of team mate Chris Robertson.
Boston Marathon is in the news!  Few remember 30 years ago when Greg Meyer led a 1-2-3-4 sweep for the Americans at the Boston Marathon with his 2:09:01.  Meyer was the last USA man to win there.  Ron Tabb, Benji Durden, and Ed Mendoza completed the USA top four with 2:09:32, 2:09:58, and 2:10:07 respectively.  Joan (Samuelson) Benoit ran away from the women's field with her 2:22:43.
At the London Marathon, after a moment of silence to honor Boston, the men flew through the 10K mark in 28:56, a 2:02 flat pace.  They slowed as 3 ran in the 2:06s.
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Ellen Ries steps up her miles for longer races.
Currently I am training for the 1/2 marathon distance, preparing with longer workouts and shorter 5k and 10k races.  I give a lot of the credit to my coach, Antonio Vega, of Zoom Performance.  Without his guidance I would likely still be bouncing around, not able to make a decision about the future of my running career.  The transition to post collegiate running was often challenging, as the idea of significantly increasing my mileage was terrifying, given the fact high mileage usually ended up in injury in previous seasons.  
My mileage averages between 53-58 miles/week, about 10-15 miles higher than my average in college.  Usually I have a longer workout, either a tempo or longer intervals, and a track workout to focus on quick turnover.  My long run ranges from 15-17 miles, often with pick-ups or uptempo miles.  I am doing most of my training alone at this time, only because my race/training/life schedule does not match up with friends/training partner's schedules.  Hopefully this will change sometime soon.  Training is more fun when you have someone to suffer through hard workouts with :)
I have learned it is best for me to take one workout at a time.  If I start looking too far into my training schedule I psych myself out.  I take that "one at a time" mentality into each workout, as well.  If I focus on hitting the time of each interval or each mile of a tempo, it usually ends up being a more successful workout than if I think about the daunting thought of the workout as a whole.
As a dietitian, I would be remiss to leave out the importance of sports nutrition in my training.  I am in NO WAY perfect when it comes to making optimal nutritional choices, but I have learned that nutrient quality and timing play an important role in staying healthy and being able to perform my best.
Other top Runablaze Iowa athletes will be featured in this series in upcoming e-mails.

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About Runablaze Iowa
Runablaze Iowa athletes are based throughout Iowa.  Formed in 2006, the purpose of the team is to improve post-collegiate Iowa distance running. Major Iowa running specialty stores, Iowa races and Iowa runners at those races support Runablaze Iowa.
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