Run Suwanee

Suwanee Day Adds 10k to September 13th Road Race

The Suwanee Day 5k Classic has added a 10k option for the September 13th road race.  Both events will start and finish at Town Center.  The 5k race course remains the same while the 10k option will be run on an out-and-back course along the Suwanee Creek Greenway.  The 5k begins at 7:30 a.m. while the 10k will start at 8:30 a.m. 

The race director has added an interesting option rarely seen in road races.  Runners may run the 5k and/or the 10k for the same registration entry fee ($18 if received by September 6th).  Simply check both boxes (5k and 10k) on the race application and you may run in both events.  That's a lot of racing ifor one morning.  For more information and a race application, visit www.suwaneeday.com.   

2008 Peachtree Road Race (Congrats to the ATC)

The Atlanta Track Club successfully hosted 55,000 runners on July 4th through heat, humidity, and a new course.  Despite the closure of Piedmont Park, the 2008 Peachtree Road Race was run without a hitch.  The new course had several turns at the end and a new hill to contend with.  As a result the finishing times were a bit slower.  The race, however, kept its integrity and spirit.  Tracey Russell (Atlanta Track Club Executive Director), the entire ATC, and the wonderful volunteers should be congratulated for successfully dealing with the adversity of the closure of Piedmont Park and putting-on a first-class event.  For more information on the Peachtree Road Race including 2008 finishing times, please visit www.atlantatrackclub.org.

Laurel Ridge Trail (Lake Lanier)

The Laurel Ridge Ridge Trail skirts the banks of Lake Lanier and the Chattahoochee River for 3.8 beautiful miles of prime trail running.  Isolation, varied terrain, and outstanding views make this trail a must for any trail running enthusiast in the North Atlanta area.  

The Laurel Ridge Trail is a loop trail beginning and ending at the Lower Overlook Park parking lot off of Buford Dam Road next to the Buford Dam Powerhouse.  Parking is free but restricted to park hours.  The trail first crosses Buford Dam Road and rises to an overlook of the Lake Lanier and Buford Dam.  The trail quickly descends in a series of switch-backs and stone stairs to the Chattahoochee River where it releases from Buford Dam.  From here runners can cross the river just south of the dam and run a mile or so on along the west bank of the Chattahoochee.  This would add some distance to the 3.8 mile loop. Rejoining the main loop, the Laurel Ridge Trail travels south along the west bank of the Chattahoochee.  The trail then quickly veers left and rises quickly.  This half mile section of trail is steep and taxing.  Small wooden bridges cross small streams that flow to the Chattahoochee.  This is a prime area for spotting deer and snakes.  Once you reach the top of this ridge, you'll cross back over Buford Dam Road and rejoin the trail.  The Laurel Ridge Trail the winds north towards the shore of Lake Lanier.  For the next half mile, the trail skirts the south shore of Lake Lanier providing some spectacular lake views.  Departing the lake shore, the trail then winds west through woodlands and wetlands for the last half mile for a final climb back to the Lower Overlook Parking Area.  

Several climbs on the Laurel Ridge Trail are sufficiently steep to warrant walking.  The climbs, however, are brief.  Overall, the trail provides an excellent trail running experience close to home.  If you are training for a trail race or ultra, the 3.8 mile loop provides a great training ground.  The parking area has a restroom and water fountain.  You can also leave fluid and food at your vehicle and not worry about wearing a hydration pack.  The loop is stressful but not a killer.  Also, for some reason, the Laurel Ridge Trail has remained largely undiscovered by runners and hikers and you'll have solitude.

Additional details about the Laurel Ridge Trail, including a trail map, can be found at US Army Corps of Engineers website.

Registration for USA Fit-Gwinnett's Fall/Winter Season

Registration is now open for USA Fit-Gwinnett's Fall/Winter 2008 season.  Their group running programs are designed for runners looking to complete or improve times in race distances from 5k to marathon to triathlon.  USA Fit-Gwinnett is hosting registration on July 19th and July 26th at 8:00 a.m. at PJ's Coffee at Town Center in Suwanee.  For more information, please visit www.usafitgwinnett.com.

A Parent's Guide to Jogging Stroller Safety and Fun

The jogging stroller is perhaps the greatest invention ever made for a running parent. It’s a win-win situation. You get your run in. Your child gets to see the world outside of a television. Best of all, you are engaged in a healthy shared experience with your child. Jogging strollers are best, however, used in moderation and under safe circumstances. Consider the following tips in deciding when and how to use a jogging stroller.

 

Head, neck, and spine safety:  Every quality jogging stroller has manufacturer’s guidelines for when your child is old enough, heavy enough, or strong enough to safely ride in a jogging stroller. Generally, runners are urged to wait until their child is strong enough to support and hold up the weight of his head on his own. Some manufacturers sell accessories that are specifically designed to support your child’s head and neck. When in doubt, consult your pediatrician or wait a few more weeks before beginning your jogging stroller program.  

 

Ideal temperatures:  We have all probably seen a fanatical runner pushing a jogging stroller when its 28 degrees outside. Not cool. The child cannot be comfortable no matter how well bundled or covered by a plastic bubble. Try not to use jogging strollers when the weather is extremely hot or cold. Think of your child’s comfort first. 55 to 85 degrees is probably an ideal temperature range for a stroller jog if properly dressed.

 

Dress them warmer than yourself:  Remember that you are running and your child is not. Your temperature will rise quickly because your blood is drawn towards the surface of your skin during a run. Your child’s internal temperature will be cooler than yours because they are not exercising. This means protecting your child’s extremities in colder temperatures. Even when its 60 degrees outside, don’t hesitate to dress then with a warm hat, gloves, warm socks/shoes, and a blanket. You can always remove these items during your run.

 

Protect them from the sun:  Apply sunscreen on your child’s exposed skin when out for a run. If they will wear sunglasses (good luck) provide this extra protection as well. Keep the jogging stroller top down to protect them from the sun/heat or put a hat on them.

 

Limit time in the stroller:  Stroller jogs are most appropriate for short to medium length runs (generally recovery runs or junk miles). It is unfair to your child to put them through a 20 miler. Just like you, they need to stretch out their legs. I generally limit stroller runs to 20-40 minutes.

 

Wrist strap:  Use it just in case. I know you don’t intend to let go on down-hills but accidents happen.

 

Child straps:  Always buckle your child in to their jogging stroller. At some point in time, he will try to exit a moving stroller without consulting you first.

 

Stay out of traffic:  For those of you that have this luxury, limit stroller running to parks, greenways, or sidewalks. Do not trust other drivers with the safety of your child. If you must share the road with vehicles, always run on the left side of the road facing traffic wearing bright or reflective clothing.  

 

Make it a smooth ride:  Protect your child’s neck and spine by staying on smooth surfaces. Save the off-road runs for yourself.

 

Leave the iPod/MP3 at home:  While jogging with your child, please be aware of your surroundings and traffic for your child’s safety. Of equal importance - have a conversation. Even if your child is only 6 months old, point out his surroundings or share the joys of running. This is a great time to bond with your son or daughter. Think about how much fun running with your child will be years from now when he or she will be able to whip you.

 

Food, drink, and bear:  No matter how short the run, a crisis can ensue if your child gets hungry, thirsty, or fussy. Remember to bring a baggie full of Goldfish, Cheerios, or their favorite finger foods. A sippy cup full of milk, water, or apple juice is helpful. Finally, if your child has a favorite stuffed animal or blanket, this can help ward off boredom or temper tantrums.

 

Diapers and wet wipes:  For longer or destination runs, these items speak for themselves.

 

Now that we’ve covered the basics for your child’s safety and comfort, here’s some tips to make your workouts together more fun and beneficial.

 

Pace Adjustment:  Based on my informal analysis, pushing a baby jogger will cause an increase in your heart rate of approximately 10-20% depending on how hilly your course is.  Keep this in mind when deciding what an appropriate pace is.  This increased stress level can take you out of your training zone.  An easy aerobic run can easily become a lactate threshold run if your not careful.

 

Posture: The nature inclination when pushing a jogging stroller is lead forward at the hips. Fight this tendency and don’t get injured. Stay upright with your head, shoulders, and hips upright.

 

Hills: Lugging a 30 pound jogging stroller and a 25 pound baby up and down hills repeatedly will surely get you injured. You’ll be pushing too hard on the uphills and pulling back on the downhills (even with a brake). Try to find a relatively flat course when pushing your baby.

 

Run to the park or pool: My favorite jogging stroller workout involves two shorter runs. Starting from your home, run one to two miles to the nearest park or your neighborhood swimming pool. Play at the park or swim at the pool with your child for 20-30 minutes and run home. Everyone gets to have fun, no one gets bored, and you get two to four miles logged.

 

 

 

 

 

Encounters with Nature

Running at dusk on the Suwanee Creek Greenway and George Pierce Park during the summer months provides unique opportunities to experience our local wildlife.  Last night I was running on the dirt trails of George Pierce Park at about 8:30 p.m.  My run was interrupted about five times with deer sightings.  These beautiful animals froze in front of me on the trail, staring at me with curiosity at distances of less than 30 feet.  Each of us waiting for the other to make the first move.  These encounters deepened my appreciation for our local greenway and park.  I've seen deer on our trails dozens of times in the past few years, however, never so many in such a short span of time. 

And while I enjoyed the deer sightings, my run was made quite unpleasant for about 10 minutes.  Perhaps you've noticed that the horseflies along the dirt trails in George Pierce Park can be absolutely brutal during the summer.  They chased, bit, and harassed me into an unintended fartlek session as I unsuccessfully tried to outrun them.  Ouch.  Overall, however, I'll take the horseflies with the deer.

Town Center hosts the Gwinnett Road Race

Suwanee's Town Center played host to the 2008 Gwinnett Road Race 5k/10k on Saturday, June 7th.  The event was organized by Average Joe's Racing, a Buford-based running club that encourages families with special-needs children to run races with their kids. 

The out-and-back course started and finished at Town Center for both the 5k and 10k.  The course started downhill through the Shadowbrook neighborhood next to Town Center and then down the boardwalk to the Suwanee Creek Greenway.  Runners then headed south along the greenway across Martin Farm Road.  The 5k turn-around point was at Annandale Lane and the 10k's was near McGinnis Ferry Road.  The course was flat and fast with one notable exception.  The last half-mile was marked by a steep uphill from the greenway back to Town Center. 

The event was well organized and attended.  It appeared that over 300 runners competed in the event.  Average Joe's and their volunteers did an excellent job with registration, traffic control, and aid stations considering the low-key nature of the races.  The event, however, did speak to some of the positives and potential difficulties of hosting road races on the Suwanee Creek Greenway.  Town Center is a superb setting to start and finish a race.  Parking, bathrooms, and green space were more than sufficient.  The Suwanee Creek Greenway, however, has certain limitations as a race route.  The out-and-back nature of the course, particularly the 5k, led to some tight running formations at times.  The greenway is not particularly wide, and the boardwalk sections were a bit crowded.  Overall, however, this was a wonderful event and a road race on our greenway was an interesting sight to see.  The greenway likely could not have accomodated many more runners.  A point-to-point or loop course, however, does not seem out of the question for future larger events. 

Average Joe's is hosting another race on the Suwanee Creek Greenway and Town Center on November 1st.  For more information, visit www.averagejoesracing.com.  Hopefully, Suwanee will see more low-key running events in the future.

2008 chickEkiden Marathon Relay

The 2008 chickEkiden Marathon Relay was held on Saturday, April 26th in downtown Gainesville, GA.  Teams of 4-6 runners competed in this fun relay event where a rubber chicken is the baton.  The race was held in conjunction with the Gainesville Spring Chicken Festival and benefited the Keep Hall (County) Beautiful Tree Replacement Fund.

The winning team finished in marathon distance in a time of 2:31:07 on a very hilly 4.3 mile course.  The morning, however, was less about competition and more about fun and team camaraderie.  The chickEkiden is truly a unique event providing runners an opportunity to perform in a team setting in Northeast Georgia.  Thanks to the Lanier Running Club for putting on this well-organized and fun event.  My running group and I will definitely be back next year.

USA Fit Atlanta-Gwinnett

The simplicity of running is part of what makes it such a wonderful sport.  You don't need a team, competitor, or much equipment.  If, however, you want to accomplish a specific goal, improve your performance, or deepen your running experience, a dedicated training group may be what you're looking for.  Simply put, the company of fellow runners and the wisdom of a coach can truly enhance your running experience and take you to the next level. 

Dedicated training groups can add fun, camaraderie, accountability, and learning to any running program.  Fortunately for residents of Suwanee and the surrounding areas, an organized running program recently chose to make its home in Suwanee.  USA Fit Atlanta-Gwinnett settled in Suwanee in 2007 under the direction of organizer, coach, and Suwanee-resident Laura Koller.  Beginning last fall (2007), Laura and USA Fit-Atlanta-Gwinnett hosted a series of Saturday morning runs dedicated to helping area athletes complete the ING Georgia Marathon in March 2008.  Most of the group's runs start and end at Town Center, George Pierce Park, and the Suwanee Creek Greenway.  Some runs are also held at Little Mulberry Park, the Big Creek Greenway, and other area running hot-spots. 

Laura and three other running coaches lead pacing groups along the the greenway and other Suwanee-area routes on Saturday mornings.  A pacing group exists for runners of every ability from sub-8:00 per mile pace to run/walkers.  All coaches involved in the program are experienced runners who have completed marathons.  Commenting on her coaches, Laura said, "They all love running, and are completely dedicated to helping our members become runners, or better runners."  Post training run seminars are also a part of the program with topics ranging from hydration to injury prevention.

USA Fit-Atlanta is currently registering runners for their 10k season.  Register online at www.usafitatlanta.com.  Alternatively, you can register in person at PJ's Coffee at Suwanee's Town Center at 8:00 am on April 26th.  The parent organization, USA Fit, was founded 19 years ago in Houston, TX with the goal of helping runners achieve their goals through proper guidance and training groups.

 

Suwanee Represents at the 2008 ING Georgia Marathon & Half Marathon

Runners from Suwanee, Georgia were well represented at the 2008 ING Georgia Marathon & Half Marathon held on Sunday, March 30, 2008 in Atlanta.  24 residents of Suwanee completed the full marathon with the fastest resident clocking-in a fast 3:38:58.  A whopping 118 residents of Suwanee completed the half marathon.  The fastest Suwanee resident completed the half marathon in a time of 1:40:07.  These are pretty impressive numbers and times.  Full 2008 ING Georgia Marathon & Half Marathon result can be found at www.inggeorgiamarathon.com