Over 150 runners and walkers turned out for the 37th annual Run in the Sun. The event, sponsored by Vita Sport Studio and directed by the San Angelo Road Lizards, was an eight kilometer (4.97 mile) race that served as the 2009 Road Runners Club of America Texas 8K State Championships. Results are posted at ttp://www.roadlizards.org/Upcoming%20Races/Race%20Results/RIS.2009.results.pdf and pictures are at photobucket.com.

San Angelo native Anton Gutierrez took Overall Male Honors with a blazing fast time of 28:17 to earn the title of Texas 8K State Champion for 2009. Former San Angelo resident Erin Quinn topped the ladies field in a time of 35:49 to earn the Overall Female and State Champion title. Gordon Oglesby (US Army) was the top military male runner with Air Force’s Jeanette Roldan taking the fastest military female title.

State champion titles were also awarded in the Masters (40 and over) and Grandmasters (60+) categories. Anthony Wilson won the men’s Masters race in a time of 34:49, with Rita Grafton clocking 37:12 to earn top honors among the Masters females. The Grandmasters titles were awarded to Kent Fish (33:56) and Kay Schmidt (38:05).

I've gotten a number of e-mails from entry level folks who want to train for the July 12 Lake Nasworthy Tiathlon. Most of their questions revolved around "what type of workouts should I do?". That's a hard question to answer since the individual ability levels will vary a lot, but here's a rough guide that should work for beginners.

• Sunday: Easy pace run, 30-40 minutes. Optional spin on bike later in the day
• Monday: Rest (no workout) or easy swim 30 minutes
• Tuesday: Bike workout with 4x 1 minute fast pace intervals.
• Wednesday: Brick workout (30 minute bike followed by 15-20 min easy run)
• Thursday: Swim 30 minutes
• Friday: Rest (no workout) or very easy bike spin
• Saturday: Long ride 45 minutes to one hour, moderate pace.

Last but not least, there's a saying "A picture is worth a thousand words". Need I say more?


UPCOMING EVENTS

May 24-25, Tour de Forts
June 4, Mountain Bike time trial, sanangelobicycleassociation.com
June 11, Road Bike time trial, sanangelobicycleassociation.com
June 13, Bulldog Run 10K, roadlizards.org
June 21, Tour de Burma, sanangelobicycleassociation.com
July 12: Suddenlink Lake Nasworthy Triathlon, roadlizards.org