Yet another fantastic showing by EARC and especially the Beginning Runners group at the Ebensburg Homecoming 5k! Chris Geddis of the Gingerbread Man Running Company was on hand to time the event, and you can find results at his site here. Below are some pictures taken by EARCite Stephen Baker, most of which are from the turnaround point in the race.
If you were part of the Beginning Runners group and couldn't attend on Saturday, we will have your EARC shirts at the track this Wednesday. Indeed, our Wednesday "track night" sessions will continue through the summer, and we are hopeful that our new runners will become regulars. We realize that many people find themselves in a challenging place after finishing the C25K program. With the race in the background, it is now up to you to decide what you want to do.
So what can you do now? Consider these three options:
- Maintain. Keep doing approximately 30-minutes of jogging at least 3 times per week. And keep running 5ks. This second step is important. Races help keep you motivated. They give you something to train for. Each winter, I hit a point where I DO NOT want to step outside for a run. It's usually around this point when I sign up for a spring race. If I don't have something forcing me out the door or on to the treadmill (or as I call it, the "dreadmill"), then I'll pack it in. So keep an eye on this blog for upcoming 5ks, or bookmark sites like Miles of Smiles, the Runner's High, the Indiana Road Runners, the Nittany Valley Running Club, and the Hollidaysburg Area YMCA.
- Improve your 5k. The 5k is a great distance. It's long enough for the challenge of a distance run, but short enough that you don't wreck your body. If you're at a point where you'd like to improve your 5k time, then start exploring training programs like Hal Higdon's "Intermediate" 5k program. If you scan the schedule, you'll notice that he has Wednesdays reserved for interval training. I know of a certain club that does intervals every Wednesday...
- Go longer. How about a 10k? Or a half-marathon? Yes, if you've done the C2K5 program, you can potentially do either of these distances. And the Hollidaysburg YMCA hosts a 10k and half-marathon in October. Or maybe you'd like to travel to a race. The website Marathon Guide is the most comprehensive source that I know of for races of all distances (despite the site's name) across the nation. As for training programs, take a look at Hal Higdon's website. EARC's half-marathon training group is currently working through the "Novice 1" program. If there were enough motivated people from the C25K group, I could envision another group training for a half later in the fall.
OK, so with that, we say congratulations to our "graduated" new runners, and happy trails!