The
2008 Great Cow Harbor 10K Training
Assistance
Program
Sponsored By:
The Northport Running Club
A series of six runs
on the scenic Great Cow Harbor 10K race course. The
purpose of the runs is to adequately familiarize runners with the course so that the
runner can put forth his/her best effort on race day.
The 6-week series will provide you a good barometer as to what time you
should plan to run on race day.
Time:
6:15 PM Sharp
Location:
Laurel Avenue School; The start of The Great Cow Harbor 10K
Choose an
appropriate pace group (Letter A –J) and stay with that group for the whole sequence
of the 6 runs. Participating runners will have
a wide range of running abilities, so runners will be divided into groups of similar pace
and ability. Chose your group not on how fast
you can run today (no, its not a race), but on your desired race day finish time. The series of timed runs are geared and customized
for each pace group. Each week you will be
running progressively faster. Do not pick a
pace group that will require you to run beyond your comfortable training pace as this will
defeat the purpose of the training runs.
Safety is our
highest concern! The roads we will be running on are OPEN TO TRAFFIC. Pace groups will be required to stop as necessary
for traffic and lights. Run with the same
caution as you would on any other training run on open roads. To ensure safety we STRONGLY recommend that you
stay together as a group. Follow your group
leader’s suggestion on the side of the road to be used. Generally always run facing traffic unless there
is a situation where visibility is increased by running with traffic. Utilize sidewalks where possible in areas where
the road is narrow. Please do not split from
your group and use both sides of the road. This
increases the risk to runners, pedestrians and persons in vehicles. We are guests of the
community and do not want to jeopardize our program for the future. USE OF HEADPHONES IS STRICTLY
FORBIDDEN - Walkmans, IPODS, etc)!!!! This is for your own safety, as well
as the safety of all around you. If you must runs with headphones, please do
not join our training group.
Besides the
opportunity to run with others of your ability level, we provide water and Gatorade at the
run finish (The dock at end of Main Street). We
will also attempt each week to provide water at about the 4 mile mark. This however, is subject to volunteer
availability. We recommended you bring
water with you on hot days.
We would love to get
you involved with volunteering to help with the monumental task of hosting a race of the
caliber of the Cow Harbor 10K. We have
groups of volunteers helping us on Thurs, and Friday evenings prior to the race. There will be volunteer sign-up sheets at the
start of each weeks training run.
