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2018-09-16 Atlanta Hooch 5K @ Cochran Shoals




The Basics:
Event Type:Hike
Event Location: Cochran Shoals Unit Interstate North
Date(s) & Time:Sun, Sep 16 2018  7:00 am >> Sun, Sep 16 2018 7:59 am
Registration Opens: Thu, Aug 30 2018 6:00 pm
Registration Cut Off: Sun, Sep 16 2018 7:00 am
Event Duration:Approx. 1 Hour
Difficulty Rating:D2: Easy to Moderate
Distance:3.28 Miles
Pace:Moderate
Trip Leader(s):
Bill Wey
Tom Jarosz (Juh'rose)
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Member Cost:None

Participant Info:
Who's Invited: Members Only, 21 And Older Only
Maximum Group Size:10
Minimum Group Size:2
Number Registered So Far: 10 / 0 (To see who's signed up, log in to the Member Area)
Are Dogs Permitted: No

Itinerary:

 

Cochran Shoals Trail Run course

<<< Potential Weather >>>

There may be a chance of light rain/shower, but when weather is warm it can be more comfortable and refreshing to go hiking than staying indoors. Bring rain gear if you prefer, even though we’ll be sweaty and wet anyway. So bring clean shirt for change is probably even more important for your comfort.

<<< Itinerary >>>

This is a go at your own pace event. We will jog at a very easy pace along the beautiful Chattahoochee River. You are welcome to join us, or go at a faster pace you are comfortable with.

The distance is 5K+ (3.28 miles).

This is a great transition from fast fitness hike to easy jog.

We meet at Interstate North parking lot of the Cochran Shoals CRNRA. It’s better to arrive a little earlier before the starting time for getting a parking (not very easy on weekend), restroom, warm up, a quick review, and introduction.

We have another hiking & More .... right after this at the same location. Yeah! We get 2 birds at 1 stone!

<<< Background >>>

Currently A.O.C. doesn’t have an “Easy Jog” category and probably never will. So our event is posted as a “Hike”. The course is extremely friendly, soft, and wide open flat trail along the beautiful Chattahoochee River.

My observation from our past fitness hikes is all of our fitness hikers can finish 6+ miles in about 1 hour and 45 min. or less including hundreds of feet elevation gain.

I believe when the fast pace fitness hikers prepared with a safe method, going with interval easy jogs and taking walk breaks on a beautiful and friendly flat course,

All fitness hikers can be a finisher of 5K+ (3.28 miles) with 45 min. cut-off time.

90% fitness hikers can be a finisher of 10K+ (6.56 miles) with 1.5 hours cut-off time.

80% fitness hikers can be a finisher of 15K+ (9.84 miles) with 2.5 hours cut-off time.

70% or more fitness hikers can be a finisher of a Half-Marathon (13.1 miles) with a typical 3.5 hours cut-off time.

40% or more fitness hikers can be a finisher of a Marathon (26.2 miles) with a typical 6.5 hours cut-off time.

Are you ever curious how far you can go? We can start from 5K and gradually go longer when we improve. So get ready!

<<< A Safe Method >>>

Easy jog is a little faster than the fitness hike, but at a comfortable pace. The easiest and safest way is to use Jeff Galloway’s run-walk method. Just go to his web site to learn more at www.jeffgalloway.com. It takes a little experiment and practice to find the most comfortable run-walk interval for each individual.

A simple interval timer GYMBOSS is available at amazon.com or Jeff Galloway website for $22. You’ll be amazed how much this small timer can help not only for interval run-walk, but also many other regular exercise routines.

Easy jog with consistent walk breaks will increase the amount of our exercise in less time than regular walk/hike. It’s a great way to build up our fitness and endurance level with tremendous health benefits!

Most importantly this method will help us avoid injury, stay healthy, and recover faster so we can enjoy running with longevity!

Group-run events are very motivational and fun. We will be more likely to follow a good training program and progress to a longer distance.

<<< Our Goal >>>

We aim to avoid injury, stay healthy, and have fun and longevity for our run.

Why pay expensive registration fee to run a Marathon or Half-Marathon. We’re born to run. Our own events are fun, motivational, and very enjoyable. They can also be free!

We have

  1. Great hobby, healthy exercise, and the sense of achievement.
  2. Group-run events with lots of fun and motivation to follow through.
  3. Beautiful Hooch River views with friendly soft and wide open trails.
  4. Fresh and clean air.
  5. Many other runners and walkers to be our company along our course.
  6. Aid stations with all the supplies we need right inside our own cars.
  7. Total flexibility to schedule our event to catch nice weather. This can make a whole world of difference to have the most enjoyable experience!
  8. Gained more experiences and confidence before signing up many other paid running events, if and whenever we feel like doing that.
  9. Our 26.2 event results will be reported to the Marathon Guide. Our results will become our permanent records.

 

We don’t have

  1. To pay expensive registration fee.
  2. One more souvenir T-shirt of no use.
  3. To spend travel time and expenses for out of town running events.
  4. The pounding on the hard concrete and asphalt surfaces from typical road running events.
  5. The traffic to dodge and car exhaust pollution from typical road running events.
  6. Roots, rocks, and many other risky obstacles from typical trail run events.
  7. The burden and cost to pay police to control traffic.
  8. The burden and cost to summon volunteers to establish traditional aid stations.
  9. To run in bad weather or nasty mud! Most running events are scheduled way ahead even more than a year ago. They have no way to guarantee anyone to have enjoyable nice weather!

 

<<< The Course >>>

The course starts and ends at the Interstate North parking lot. It is a lollipop and we’ll go along the stick first, then the counter-clockwise direction around the loop, and then back to the stick to complete one lap.

  1. Follow the Chattahoochee River going north to a fork: 1.5 miles.
  2. Turn slight left towards Columns Drive parking lot: 0.1 mile.
  3. Turn left and loop around to take the inland trail going south: 0.7 miles.
  4. Turn left right before a bridge to go back to the main trail: 0.18 miles.
  5. Turn right to cross a bridge and get back to the starting point.

One lap is 3.28 miles (5K+), 2 laps 6.56 (10K+), 3 laps 9.84 (15K+). Go 4 laps 13.1 miles, and 8 laps 26.2 miles.

Aid stations with water, snack, nutrition, and first-aid packs in a typical running event are set up often to be 2 to 3 miles apart. So our cars in the parking lot are perfect to be our own aid stations!

 

<<< Guidelines >>>

  1. We synchronize and verify our watches before we start.
  2. At the end of each lap, put down your signature and arrival time under your name box in the note book located in the parking lot.
  3. Go at your own pace and follow the event course.
  4. Walk, power walk, slow jog, run, or any combinations.
  5. No wheel devices of any kind.

 

<<< Logistics >>>

Daily Parking fee is $5.00 CASH, or display your annual pass.

Restrooms are available at both parking lots of Interstate North and Columns Drive.

If you need to purchase a day parking pass you can do so at the parking lot.

Annual pass is a great way to motivate oneself to keep coming back and enjoy all of the National Recreation Area parks and national parks throughout the USA. It is more convenient and very cost effective.


Required Items to Bring:

 

Your running gear and Watch.

Water (Water fountains are available at both parking lots).

Your favorite nutrition/ snacks.

Recommended Items to Bring:
Use our Event Checklists to make sure you have everything you need.

 

These items will be really helpful!

Interval Timer of any kind, e.g. GYMBOSS.

GPS watch or similar of any kind.

Learn Run-Walk method, before the event, at Jeff Galloway’s website www.jeffgalloway.com


How to Get There:
Event Directions:

Address: 1956 Eugene Gunby Rd, Marietta, GA 30067

Use google map by its address.

From I-285 W, take exit 22 for New Northside Dr toward Northside Dr/Powers Ferry Rd. Turn right onto New Northside Dr. Continue onto Interstate N Pkwy for about 0.8 mile and the parking entry is on the right.

From I-285 E, take exit 22 for New Northside Dr toward Northside Dr/Powers Ferry Rd. Turn left onto New Northside Dr. Continue onto Interstate N Pkwy for about 0.8 mile and the parking entry is on the right.


Notes:

1. This event may be cancelled or rescheduled if weather conditions are not satisfactory for an enjoyable outing.

2. Itinerary is subject to change at the discretion of the trip leader.


* We encourage all members to follow our Etiquette Guidelines while participating in AOC events.


Cancellation/Partial Attendance:   Please review the AOC cancellation policy.