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5K Derby Day Dash to Benefit Life Essentials

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derby_day_startLife Essentials helps people who slip through gaps of community services. Through a dedicated network of volunteers they provide over 25,000 hours of service each year to people in the greater Dayton area.  Their services and programs  help seniors and individuals living with mental illness. They aim to decrease isolation by providing participants with volunteer caregivers, guardians and help with small home projects.

This Sat, May 4th you’ll have a chance to to participate in their annual Derby Day Dash.  This annual 5K Run and Walk involves every age group including fun runs for the little ones like the tot trot for 3-5 year olds, the Gallop for 9-10 year olds.  All kids receive a medal and the top 3 each get a trophy.  Teams are welcome too, with prizes for Best Name and Largest Team.

The professionally designed course starts and ends at Island Park and snakes along the Great Miami River. Once everyone has finished the race, prizes are awarded for participants in various age categories, farthest distance traveled, and best hat! More than $2,000 in merchandise and gift certificates are awarded at the race.  Check in begins at 8am the race starts at 9am. You can register online at www.active.com.

 

 

Glow, Bark & Brew 5K

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GBB5klogo1 Bring your glow sticks, jewelry, paints, friends and your dog to this first annual fun event in downtown Miamisburg on Saturday, April 27, 2013.  Sponsored by Michelob Ultra, proceeds benefit the Society for the Improvement of Conditions for Stray Animals (SICSA) Pet Adoption Center.  is excited to announce the inaugural Glow, Bark & Brew 5K, sponsored by Michelob Ultra with proceeds benefiting the SICSA Pet Adoption Center.

Registration includes entry to the run, T-shirt (while supplies last) and one complimentary Michelob Ultra (to those 21 and over).   Register here prior to the event, or starting at 6pm the day of at the parking lot of the Farmers and Merchants Bank at 41 S. 1st Street in Miamisburg.  Early registration (through 4/25) is $30, and event-day registration is $35.  Pre-event registration is available online, at http://www.active.com/5k-race/miamisburg-oh/glow-bark-and-brew-5k-2013.

 The Glow, Bark & Brew 5K will also feature an after-party aglow with music, a Michelob Ultra Beer Garden, and numerous local vendors.

For more information about the Glow, Bark & Brew 5K, visit www.sicsa.org and http://www.active.com/5k-race/miamisburg-oh/glow-bark-and-brew-5k-2013, or call SICSA’s main office number at (937) 294-6505.  Don’t miss this chance to Glow, Bark, and enjoy a Brew—all for a great cause!

About SICSA

Originated in 1974, SICSA was started as an alternative to the traditional animal welfare system with a mission of improving the lives of stray animals and promoting adoption.   The organization runs an Animal Adoption Center in Kettering at 2600 Wilmington Pike, which is open seven days a week to the public for those interested in bringing a companion animal into their home.   For more information about SICSA, please log onto their website at www.sicsa.org or call the Adoption Center at (937) 294-6505.

 

Run with a Shelter Dog

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72977_10151528544602351_587654960_nPaw Partners program connects shelter dogs in need of exercise with walkers and runners in our community.

How The Paw Partner Program Works

Go to 1 hour orientation:

Wed, April 10th from 7-8pm
Wednesday May 8th from 7-8pm

Run or walk with a shelter dog any day or time Mon-Sat 12-7pm, at your convenience.  There is not a designated area you are required to run/walk in. There are several nearby options, the SICSA neighborhood is great (if you don’t want to drive anywhere) you can even run/walk to Delco Park from SICSA. According to SICSA, “you can also drive with the dog to any local area like Sugarcreek Reserve, WSU, Kettering, Centerville , but we want to keep it local. You will get a lot of info about this at the orientation.  We are happy to have children run/walk with their parents. The adult must have completed the orientation. The dog must be one approved by staff as “kid-friendly”, as not all of the dogs are comfortable around children. In addition, the dog must remain under the adult’s control at all times.”

Run or walk 6 different days and receive a $25 gift card fromUp and Running Fitness Shoes & Apparel.250641_10150204399850969_5288231_n
Free registration for SICSA’s 5K Lift Your Leg Run and Walk for Strays. Raise $100 and get a $25 gift card.

 

Wright State University Boonshoft School of Medicine students to host 5K AIDS Benefit Walk/Run on April 14

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WSU Boonshoft School of Medicine

While there have been significant advancements in HIV (human immunodeficiency virus) and AIDS (acquired immune deficiency syndrome) research in recent years, the Centers for Disease Control and Prevention estimates that 50,000 people in the United States are newly infected with HIV each year. One in four new HIV infections occurs in youth, ages 13-24 years.

To raise awareness about HIV and AIDS, the American Medical Student Association (AMSA) of the Wright State University Boonshoft School of Medicine, along with the Boonshoft School of Medicine and Five Rivers MetroParks, is sponsoring the annual 5K AIDS Benefit Walk/Run on Sunday, April 14, at 9 a.m., at Wegerzyn Gardens, 1301 E. Siebenthaler Ave., in Dayton. The race check-in begins at 8 a.m.Aids Resource Center Ohio logo

Proceeds from the fundraiser will be donated to the AIDS Resource Center Ohio in Dayton.

“A quarter of those living with HIV are unaware of it,” said Joey Resch, a second-year medical student who is part of WSU AMSA. “Thanks to resources like the AIDS Resource Center Ohio, people in Dayton who suffer from HIV and AIDS are able to find treatment help. Hosting a 5K to help raise awareness of HIV and AIDS is a way for us to give back to our local community.”

Pre-registration costs $20 before April 1. After April 1, registration costs $25. To register, go to http://www.med.wright.edu/clubs/aids5k.

24 Hour Sale Kicks Off Registration for Air Force Marathon

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The_Latest_InformationMake your New Year’s Resolution and save some money by registering for the 2013 Air Force Marathon on January 1.  New Year’s Resolution discounts are valid only for 24 hours on January 1.

The 2013 Air Force Marathon, Half Marathon and 10K will be held on September 21, 2013.  The Start and Finish Lines are at the National Museum of the United States Air force, 1100 Spaatz Street, Wright-Patterson Air Force Base, Ohio 45433. Start Time is 7:25 a.m. for the Wheeled Division Race and 7:30 a.m. for the Full Marathon and10K. The Half Marathon‘s start time is 8:30 a.m.

The 5K Race hosted by Wright State University is held on September 20, 2013.  The Start and Finish line are at Wright State University’s Nutter Center, 3640 Colonel Glenn Highway, Dayton, Ohio 45435.

Registration for the 2013 Air Force Marathon will open on January 1, 2013. Runners who register on January 1 get a $10 NMUSAFdiscount off the full and half or $5 if they register for the 10K and 5K. Prices will go back up on the next day. Check their  site for more information and details on registration. Click here for prices!

All runners will be required to pick up their bib, T-shirt, and goodie bag at the Sports & Fitness Expo at Wright State University’s Nutter Center on Thursday, September 19, or on Friday, September 20.

Race set for Saturday, September 21, 2013

The 2013 Air Force Marathon is set for the third Saturday in September. Find more information about the races on our FAQ page. We sold out in the beginning of May in 2012, so sign up early before you miss out on one of the best races in Ohio!

New in 2013: Course has changed!

The race team is  very excited to début a new course in 2013! They’ll  still keep some of the favorite features from past courses, including the spectacular finish line experience at the National Museum of the U.S. Air Force.

The C-130J Super Hercules will be our featured aircraft in 2013. The C-130J is a transport plane from the Hercules family, which has the longest continuous production run of any aircraft.

 

Cookies For A Cause

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Once a year you have an opportunity to indulge in scrumptious little bites of holiday heaven!  And that time is coming up on Sat, Dec 1st from 10am – 2pm for the annual We Care Arts Cookie Walk at the 3035 Wilmington Pike headquarters.  Visitors have the opportunity to stock up on holiday cookies while raising much-needed funds for the We Care Arts programs,  that help emotionally, mentally and physically disabled adults and youth achieve greater personal independence.    Through a variety of art classes and experiences, they promote the artist’s individuality, self esteem, community skills, ability to focus, life skills, responsibility, confidence and job skills.

 

How does the Cookie Walk  work?
Thousands of the most gorgeous,  melt-in-your-mouth cookies will be arranged on long tables. At the start of the cookie walk, you will receive a food service glove and a bakery box. Proceeding along the cookie tables, you select as many cookies as you want, in as many varieties as you want. At the end of the walk, your box (or boxes!) of cookies is weighed. The cost? Just $6 per pound.   Limited candy is available for $7.  Ms. Maples say, “We get such a wonderful array of cookies from high schools, chuches, colleges – they are just wonderful to us, it’s really an amazing event.”

How can you help?
Please consider helping We Care Arts by donating home-baked cookies for our event. The guidelines for donations are as follows:
1. Please contact Pat Maple at 252-3937 or pmaple@wecarearts.org to confirm your donation to the Cookie Walk.
2. We’d prefer the cookies to be miniature, bite-sized (approximately 1-1/2”). Buyers feel they can get more variety if the cookies are smaller. If your cookie works better larger, that’s ok, we’ll take them all!
3. Make your cookies extraordinary! This is an event where people can purchase homemade cookies that they normally would not make themselves. Ethnic or unusual ingredients, dipped cookies, or a variation on an old favorite are big sellers. We also welcome diabetic-friendly cookies as well as bite-sized bar cookies.
4. Homemade candies and snacks are also accepted.
5. Please include a 3×5 card with the name of the cookie and listed ingredients to inform persons with food allergies. This card will be set out with the cookies, so please print! Also specify on your 3×5 card if the cookie is diabetic friendly or sugar-free. (If you wish to be contacted for donations for next year, please fill out the form below and return it with your donation.)
6. Cookies must be delivered to We Care Arts, 3035 Wilmington Pike, on Friday, December , between the 2hours of 10 AM and 3 PM. Please see their website for donation form.

 

 

We Care Arts is grateful for any participation you can offer. The Cookie Walk will help raise funds and awareness of We Care Arts while providing a fun (and yummy!) event for the community during the holiday season.  Please call We Care Arts at 252-3937 if you would like to volunteer to work at the Cookie Walk.

AIDS 5k Run/Walk/Jog Restgistration Now Open

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On Sunday, April 17, 2011 students from the Boonshoft School of Medicine will be holding the AIDS 5k Run/Walk/Jog.  We invite you, your friends and family to join us to help a great cause!  All registrants will receive a race t-shirt as well as be entered into a raffle to receive some awesome prizes. Also, on race day, breakfast and snacks will be provided (bagels, juice, fruit, etc).  Top finishers for each age and gender group will receive awards.  The details of the race and how to register are as follows:

·         What:  WSU Boonshoft School of Medicine AIDS 5k Benefit

·         Where: Wegerzyn Gardens Metropark, 1301 E. Siebenthaler Ave, Dayton, OH, 45414

·         When:  Sunday, April 17th, Race begins at 9:30 am, registration opens at 8 am

·         Why: All proceeds go to the AIDS Resource Center of Ohio and Miami Valley Positives 4 Positives.

·         Register Online:  http://www.active.com/running/dayton-oh/aids-benefit-5k-2011

·         Register in person: On race day at the site

·         Cost: $20 before race day, $25 day of race.

We hope you’ll be able to attend!

Ryan Hamilton, Lindsey Hogle, and Scott Seider
WSU Boonshoft School of Medicine AIDS 5k Co-Chairs

A-Z The Best Food For Runners: A

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Everyone loves food. Every….some of us love running. So which foods are the best to stock up on while you pursue that illusive runner’s body? This is the first in a series going through each letter of the alphabet in which I’ll tell you what to eat during the day, what to eat before or during a workout and even throw a few healthy desserts in there. Let’s do this Sesame Street style, one letter at a time.

Big Bird. Keepin' it real since 1969.

Lunch/Dinner

Some people make guacamole just because they like saying "guac"

Most of us are searching for some new things to spice up our lunch and/or dinner menus, and don’t want to try anything too crazy. One of the simplest foods that can easily change your entire meal is the avocado.

Nutrition Facts: Avocados have 60 percent more potassium than bananas. Avocados are high in fiber, so avoid before runs. This will avoid an unnecessary trip to the bathroom! (speaking of which, if you need help in that area – try eating an apricot before a meal!)

There are so many different ways to use this versatile fruit. Making a salad? Dice up an avocado and mix it in with some olive oil. Making corn, peas or other mixed vegetables? Mix in some grilled avocado for a twist on an old favorite.  All of these are great, but the one idea that I’m seeing in more restaurants now is to top a burger with a few slices of avocado. I feel like it works best with a turkey burger, as the tastes just seem to compliment each other perfectly. Here’s a great turkey burger recipe that I found.

Snacks

Source: http://bit.ly/ho88Nv

Post-run:

Guacamole. Duh. Guacamole is made from mashing up an avocado and is relatively healthy, but eat in moderation or you’ll chock up the calories and fat. All it takes to make is to scoop out the avocado from the core, mash up in a bowl, and add things like salt and garlic to taste before blending for a few seconds. This recipe should come in under 1,000 calories, so sharing this with a few people is no big deal. Food Network recipe. Apples can also serve as a great snack after a run, or on any non-running day, especially when combined with peanut butter. Slicing up an apple and dipping it in peanut butter, the more all-natural the better, can serve as a tasty snack that won’t make your stomach churn.

Pre-run:

One of my favorite foods to snack on before a run, or during one, for some light protein are almonds. Although expensive, the almond is very tasty and easy to eat while on the run or in a hurry.

Nutrition Facts: Almonds are high in vitamin E and are relatively low in calories. (The Blue Diamond oven roasted almonds I have contain only 170 calories, while providing 6 grams of protein per serving of 24 almonds!)

Simply delicious.

Dessert

This is the section you were looking for right? I found a great way to incorporate almonds into dessert! Gross right? Well it turns out that almond biscotti tastes great! Originating in Italy, biscotti is a popular type of Italian cookie cake which my grandmother has perfected over the last 50+ years. If you don’t trust her recipe, try another great one from Runner’s World.

I hope you enjoy this series, and I hope you learn about some foods that you may have never known are healthy! Like beans? Hmm…more on that next time.

Training Tuesday: Long Distance Training (part 2)

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Last week I listed a few things that are important before you begin to try and increase your weekly mileage, so this week I’ll be going into a little more detail while also detailing a few training plan options.

Before you set out on increasing your mileage, it is very important to set goals for yourself. A great example of a goal for someone whose runs max out at three or four miles is to run a 10k (6.2 mile race). If you don’t want to sign up for a race right away, a simple goal of increasing your mileage by a mile a week is easily attainable. Since you will be increasing the number of miles you are running, it is definitely important to check out the shape of your shoes. If they are old or seem to be in bad shape, seriously consider buying new ones.

Once you have that in check you are ready to begin the demanding, but rewarding sport of distance running.

When making up a schedule to fit all of your running and running related activities, you should be aware of how much rest you are giving yourself and how many times to run each week. Below are the different things that you should be doing each week, along with a sample weekly schedule:

Cross Training: (1-2 times per week)

Ab workouts. These strengthen your core for overall better fitness and endurance. A great set of ab exercises for runners can be found on Runner’s World.

Not what you are looking for here.

Cardio. Other than running, doing other forms of cardio will boost your muscle strength in other areas that are used while running.

  • Cycling is a great example because it serves as a great alternative to running. It also has no impact on the legs, so it can easily be done in the recovery stages of injury.
  • Swimming does not have as good of benefits in terms of overall running fitness like cycling does, but it can be a great way to differ from usual cross training activities.
  • An elliptical machine, or something similar, is a great way to strengthen your legs as well, as it is more focused on that area than anything.

Short Runs: (2-3 times per week)

These runs should be done at a faster pace than longer runs, and should be about the same distance. Try and separate short run days with cross training. Running on the treadmill or a track at the gym are ideal places for this type of run, as you can easily squeeze them in and even monitor your pace.

Long Runs: (once a week)

The long run should be done at a slower pace than your short runs, and should be considerably longer. I believe that in terms of longer runs, the more important thing is time on the road, so the longer time you run the better. Try not to worry about your pace here, as you may be tired from your work during the week. Scheduling these runs on either a Saturday or Sunday make them easier to manage and schedule. Make sure to have plenty of water on hand for long runs, and know exactly where you are going if you run outside.

Sample First Week Training Schedule:

  • Monday: 3 mile short run
  • Tuesday: Cross Training
  • Wednesday: Rest
  • Thursday: 3 mile short run
  • Friday: Cross Training
  • Saturday: 5 mile long run
  • Sunday: Rest

This schedule may be an optimistic one for some of you, but you can obviously change it to fit your running level and personal schedule, as long as you stick to the number of days for each workout.

Races this weekend

Saturday November 20

8:30 a.m., 3rd Annual Southgate’s Turkey Trot. Southgate Baptist Church , Springfield, Ohio. Entry form

12 p.m., Mid-East 5K CC Challenge, Kettering, Ohio. Register here

Sunday November 21

Turkey Prediction 1 p.m., Kettering Recreation Complex, 2900 Glengarry Drive, Kettering, OH 45420  *Race day registration only* The 12 people closest to their predicted time will win a frozen turkey!

Training Tuesday: Long Distance Training

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For most people running three miles at a time is enough. But for us other crazy people, we need more and will try feverishly to increase the number of miles we can run at one time. This will be the first in a series on how you, that’s right YOU, can get yourself to run more than three miles at one time. Before you begin to think about increasing your mileage, there are some things that you need to have handy and some simple, but important, things to know about.

My favorite watch. The Nike+ Sportband

1. Buy yourself a running watch. A simple watch that keeps track of your time will do fine, but a watch like the Nike+ system, which tells you your pace, distance, calories burned and total time will make it much easier. Using a watch will help control your pace while you run, allowing you to keep a constant steady speed for a more controlled finish. Training at a certain pace for a few months will help you hone in our something that is comfortable.

2. Remember the 10% rule. Try not to increase your mileage more than 10% from week to week, as this will cause your body to become easily injured. If you ran 10 miles last week, try not to run more than 11 or 12 this week.

3. Ditch the music. Try running without music once a week at first, and gradually ease yourself into using it less. Music can sometimes masque pain that you feel in your body which can obviously be a bad thing. Additionally, some races band headphones all together, because they feel it is dangerous to other runners and also a distraction.

4. Start Cross Training. Cross training includes any exercise that can benefit your running form or muscles. I would recommend things like light weight lifting, elliptical machine exercises, riding a bicycle (either stationary or outside), swimming and ab workouts. Doing this at least once a week will take the tension off your legs for a day and help strengthen your other muscles.

5. Make sure your shoes can take the load. Don’t increase your mileage with old shoes. Doing so will only end up hurting you in the end, causing numerous injuries that will set you back. Running shoes are an investment, as you get stronger and run longer your shoes will respond better to your body.

Next week look out for some more in-depth tips on increasing your miles.

Races this week

Saturday November 13

2,000 Plus Men Against Domestic Violence 5K Run and/or Walk. Epiphany Lutheran Church, Austin Campus. Register here

The Road2Independence 5K Run, Walk or Push. 11 a.m., Milton Union High School, West Milton, Ohio. Register here

Ramtastic 5K, Jamestown, Ohio. Register here

Sunday November 14

New Balance Dayton “Grand Opening” 5K: 9:00 AM, Town and Country Shopping Center, Kettering, Ohio. Register here

Training Tuesday: Running Taboos & Etiquette

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Running is simple right? How could you screw up something that millions of people do every day, without incident? LOTS OF WAYS. Many of us runners take for granted the certain disgusting things we do when we run and the certain things that we are doing horribly wrong. So please, before you start running all willy-nilly, please consult my list and save yourself from imminent embarrassment and humiliation.

Nope, not that kind of granny.

1. You are probably tying your shoes wrong

Your shoelaces should be tied in a horizontal or “Reef Knot” fashion and not in “Granny Knot” style. Watch this video from Runner’s World to see what I am talking about. Why use this technique? Your shoelaces will not come undone as easily and you will be less susceptible to injuries on your ankle and blisters on your heel. Do it right.

2. Please be wary of your breathing “technique”

I once was running alongside someone who was breathing so ridiculously loud that I could hear him over my music in my headphones! Now that’s when you need to just calm down and take it easy. His breathing made it so hard to concentrate that I had to run faster to get away from him, which could have thrown my pace off. Many people use the 3:2 method to control their breathing, or three second inhale and two second exhale. This method also helps ward off nasty cramps that can beat even the best runners.

3. Stop chewing gum

Some people think that chewing gum while you run controls your breathing, including myself in the past, but it really hurts more than it helps. Chewing gum is one of the easiest ways to get gas buildup in your stomach and can give you heartburn while running. I think I get enough of that from the food I eat at school. There is of course the choking hazard of swallowing your gum while you are running, but I think we can all manage to avoid that.

The savior

4. Chafing

Come on people. Stop trying to combat chafing with ridiculous remedies and go out and buy some BodyGlide. It works.

5. The water stop

Water stops are usually my best friend during a long race like a half marathon, and can be physically uplifting when you see one up ahead, but people still manage to screw up something simple like drinking water. The water and sometimes sports drink, is given out in plastic cups that are tricky to drink out of on the run for the untrained runner. But a quick squeeze of the cup in the middle makes the cup pour only a small stream into your mouth, therefore eliminating the common error of spilling it all over yourself or choking on the water. If you’ve ever drank from a water station, I guarantee you’ve messed this up at least once.

6. The Farmer’s Blow (proceed with caution)

It’s a cold day and your breathing becomes blocked through your nostrils. Well, you better be able to execute the farmer’s blow properly, or you might end up looking like a fool. This is expertly done by placing your index and middle finger on one nostril, and blowing out the other with plenty of force. Repeat for the other nostril if needed. But please be wary of where you are aiming, no one wants to get blindsided by that. Seriously.

Warning: Not for use on any indoor track.

This may be more appropriate for some of us

7. Water belts

Don’t make fun of the runner with the water belt, because they will probably beat you anyways.

8. Indoor tracks

My biggest pet peeve on an indoor track is people who spit on the track. Please don’t ever do that, it’s just disgusting. Also you aren’t outside, so don’t pass gas and just think that everything will be okay. Because it won’t.

Races this week

Tuesday October 26

*Ghosts and Goblins 5k @ 6:30 p.m. (Register at Antioch Shrine Center, 107 East First St., noon-6:15 p.m.)*

Friday October 29

Kettering Rotary’s Run for Your Life 5K @ 6:15 p.m., 2917 Berkley Street, Kettering, Ohio Register here

If you have any pieces of running etiquette or horror stories you would like to share, please comment!

Training Tuesday: Surviving the Cold Run

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Now that summer has been over for a few weeks, and cold fall temperatures are creeping in, it’s important to get into some good habits when it comes to preparing for cold weather runs. If living in Dayton for the past three years, and Cleveland for the first 18, has taught me anything it’s that the weather in the fall can be wildly unpredictable. It can be 20 degrees and snowy one day while soaring to a balmy 40 degrees with soul-crushing wind. There are some easy things to take note of, however, to take to make your lovely fall run more bearable.

Dressing for the part

Think Under Armour, but with no logo

You’ve seen them. I’ve seen them. I am one of them. That’s right, I’m talking about runner’s wearing running tights. Women may not think twice about wearing them as they a part of a regular wardrobe, but some guys may think that they are losing a little bit of their masculinity by donning skin tight compression tights. Despite what you may think, running tights are just one of the many essentials for any serious runner. While most stores like Champs Sports and Dick’s Sporting Goods often advertise them at more than $70, you can get a great pair that will do the job in the same way at Target or Walmart for around $10. This goes the same for long sleeve compression shirts, if you get the off brand you can save 70% while getting the same quality.

Your extremities are also extremely important as they are the parts of your body which get cold first, and are most susceptible to frostbite. Usually in temperatures above 45 degrees with little wind, there should be no need for a hat or gloves. Anything below that with wind can leave you with the possibility of frostbite, so it’s always good to have gloves handy. My personal favorite are these Nike running gloves, which include a small pocket for your keys. Most experts say that between 30-40% of your body heat is lost through your head, this becomes evident on a cold day when you see steam coming from your head, so a small cap or knit hat will work great.

Where/How to run

When running on a colder day, you should definitely approach your run differently than you would if there were more

Runner on the right: Cold weather dress fail

favorable weather conditions. First of all, if you are running in the snow or rain, make sure to consider the road/path conditions. Try not to start a new route that you haven’t experience before, as getting lost or injured in the cold can increase the dangers of frostbite tenfold.

If you are running a long distance, try to figure for the wind. If you are running a loop, try and make the run end with you running with the wind, as this will decrease the chances of getting hypothermia. Also, if you choose to run in the snow or rain, try not to run very long with wet clothes, as this will greatly increase the chances of you getting hypothermia or frostbite.

Races This Weekend

Saturday October 23

Blaze of Glory 5k Run/Walk @ 9 a.m., 401 Albert Road, Brookville, Ohio Register Here

MooreHeart 5 miler  @ 9 a.m., Springboro Junior High, Springboro, Ohio Register Here

Fairbrook Foxes 5k @ 9 a.m., Fairbrook Elementary School, Beavercreek, Ohio Register Here

Germantown Country Classic 17k (10.6 mi.) @ 8:30 a.m., Kercher Park, Germantown, Ohio (only $9!)  Register Here

13.1 Miles to Freedom

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The 2010 Air Force Marathon was an amazing event that went well beyond my expectations. There were over 9,000 participants for all events (10k, 5k, half marathon and full marathon) and could not have been put together better. The 5k was held Friday night at the Nutter Center in Fairborn, with all other events taking place early Saturday morning.

Along with 4,302 other runners, I completed the half marathon. This was my first half marathon, I did a full marathon in 2009 but never a stand alone half, and am completely hooked. I ran the race in one hour and 55 minutes, which was just under my goal time of two hours. I have already signed up for my next half marathon in October, and am looking at another for November. There is a great one in Dayton on October 10, click here for more information.

Post-race. Me (middle) with fellow UD running club members Emma (left) and Karly(right)

The actual half marathon course was a tough, but beautiful one. A few long hills made the middle and later miles of the race tough, and agonizing for me, with some of the course winding through highway and some of it through parks. One of the coolest parts about the race was there were stations throughout the course that were themed and with different music playing. One station was themed 80’s, with another station filled with people dressed as nerds.

The men’s winner of the full marathon was Brian Dumm of Colorado Springs, Co., with a time of 2:27:49, also taking home the active duty member title. The women’s winner was Rebecca Murray of Franklin, Tn., with a time of 3:01:07. The men’s winner of the half marathon was Ben Payne of Ft. Walton Beach, Fla., with a time of 1:08:27, winning by only 32 seconds. The women’s winner was Christina Johnston of Xenia, Ohio, with a time of 1:18:20, also winning by a close margin of 35 seconds.

The 13.1 mile race seems to be a perfect distance for me, with a full being attainable but very tough and time consuming. The half marathon is the most manageable, in terms of training time for me. I really enjoyed my half marathon experience, and I will be eagerly awaiting next year’s race in the Gem City.

Training Tuesday: Treadmill Running

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As the beautiful weather that has dominated our summer comes to end, many runners will be moving their workouts indoors to gyms and home gyms. This can be incredibly boring/daunting to some of us, but also an opportunity for some great treadmill workouts that allow you to monitor your pace with ease.

Before getting on the treadmill, make sure to adjust the incline of the machine to 1-3% grade. Doing this will account for the grip and flatness of the treadmill. Running outside will include natural hills, which treadmills don’t have. The treadmill also grips to your feet, so you don’t fall off, making it easier to run. Now for a few workouts that I love to do on the treadmill:

My personal favorite, but also very tough: Ladder Step-Down

First you need to figure out what your paces for a Marathon and 5k race are. Don’t worry if you haven’t run either, you can just either make something up based on your current running or use this —> calculator. Once you find out your total race times for each race, figure out the pace per mile for each (done by dividing the total distance by your time in minutes – 5k =3.1 miles, marathon= 26.2 miles) Next figure out a “recovery pace” time. You will use this speed in between each speed change. Pick a speed that is about 45 seconds or more slower than your marathon pace. Once you get these numbers you are ready to do this workout.

Start off by running for 7 minutes @ marathon pace

3:30 @  recovery pace (each recovery run will be half the previous speed run)

6 minutes @ a speed about 30 seconds per mile faster than the 7 minute run (ex: going from speed 10 to 9.5 on the treadmill)

3 minutes @ recovery pace

5 minutes @ 30 seconds per mile faster than the 6 minute run

2:30 @ recovery pace

4 minutes @ 30 seconds per mile faster than the 5 minute run

2 minutes @ recovery pace

3 minutes @ 30 seconds per mile faster than the 4 minute run

1:30 @ recovery pace

2 minutes @ 30 seconds per mile faster than the 3 minute run

1 minute @ recovery pace

1 minute @ 5k speed (this will be the fastest you have run so far)

0:30 @ recovery pace

This workout can be very tough and demanding, so don’t be afraid to back out if you can’t handle it at first. Another workout that can be easily done on the treadmill are hill repeats. Do 1 minute runs @ 4% incline, with 2 minute slow jogs in between. Build up to 10 repeats @ 6% incline.

RACES THIS WEEKEND

There are plenty of great races this weekend, including the Wright-Patterson Air Force Marathon on Saturday! Make sure to come out and support me and the thousands of others running! I will be running the half marathon, and will be detailing my race experience!

Here is a list of other events:

Saturday September 18th

Northridge 5K Road Race, Springfield, Ohio 9 AM.  Hosted by the Vineyard Church of Northridge  Information: 937-869-3714 Register Here

Distance 4 Dreams 5K, University of Dayton Register Here

Dash and Dine 5K, 5 PM, Riverscape, Dayton, Ohio. Taste of the Miami Valley with live music. Register Here

Mandy’s Sunshine 5K, Greenville, Ohio Register Here

Training Tuesday: Before & After the Run

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This week we will be looking at what to do before, and after your run. It is very important to be well-prepared before you go running, as it is also important to recover from your run properly.

Any run needs to start with a good night’s rest, which is obviously important for giving you optimal energy for your run. Six-eight hours of sleep is optimal for maximum performance, although some people can run on less. After the wake-up, it’s important to eat and drink something to give you a little energy. A light meal of peanut butter on toast works best for me, but you can also try a small granola bar (like a Clif Bar), a citrus fruit or trail mix. This should be eaten more than an hour before the run. Make sure to also drink plenty of water before the run, up to about 20 minutes before the run.

An extremely important thing that a lot of people just throw by the wayside is stretching. An extensive stretch routine can be the difference of pulling a muscle while running that will put you out of commission for weeks, to being able to run farther. Here is a simple stretch routine that I make sure to do before every run (hold each one for 20-30 seconds):

  1. Start off by sitting on the ground with your feet stretched forward. Stretch out your arms so that you touch your fingers to your toes.
  2. Next in the same position, fold one leg in at a time while the other leg is outstretched. Touch your fingers on one hand to the toes on the other foot. Repeat with the other leg.
  3. Now stand up and stretch out each leg, one at a time, on an elevated ledge in front of you.
  4. Do the same stretch but this time put your leg up on a ledge angled to the side.
  5. While standing, reach behind your back and grab your leg and bring it up towards your back. Do one leg at a time.
  6. For the next one, stand up and lean to each side of your body, stretching out the groin.
  7. While standing touch your fingers to your toes, trying to keep your legs as straight as possible.
  8. Lastly, stretch out your arms forward and back so that they don’t become sore while you run.

Stretch number 2

Stretch number 6

Doing all of these stretches should make it a lot less likely for injury during the run. Make sure to do an abbreviated version of the above routine after your run, as you need to ease the recovery period. A meal with lots of protein is a good for recovering after a run. You should also make sure to drink water or a sports drink to rehydrate yourself after.

Training Tuesday: Buying Running Shoes

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Running can be very physically and emotionally demanding, and without the right shoes on your feet it can be very painful. With the right shoes you can expect to be less injury prone and will have faster times and more enjoyable and comfortable runs. The best way to find the perfect shoes for you is to go to a local running store where your feet can be looked at and you can count on expert opinion for recommendations. For a list of great stores you can check here. For a great local store, check out Up and Running, which is located on Far Hills Avenue. For those of you who don’t have a great local store or simply don’t have the time, there is a simple at-home test you can do to decide what kind of feet you have.

The water test is something that can easily be done at home, with only a few simple items. (This test is a rough estimate of what shoe it will determine you to buy, for the best results you should consult a specialty running store and have your foot examined) You will need a pan that is a few inches deep, a piece of colored construction paper or brown grocery bag works best. The pan should be filled with water enough to immerse the entire sole of your foot.

  • Place your foot in the pan and immerse your bare foot with water
  • In a quick motion, remove your foot from the pan and step immediately on the brown piece of paper and step firmly
  • Remove your foot from the paper gently and you should see one of the three images below

Low/Flat Arch

Low/Flat Arch

You have overpronation which requires a motion control shoe. If your feet are on the more moderately flat side, stability shoes may work for you. Your shoes will wear quickly in the inside of the shoe, as your foot will roll inward. Shoes with good inside support and cushion work best here. These shoes can prevent injuries that are common with this type of arch, and help to hold the foot in place correctly.

Medium/Normal Arch

Medium/Normal Arch

You have neutral pronation, which means that the weight from each strike is distributed evenly and is the most desirable for running. Almost any shoe will work, but I would recommend a stability shoe for extra cushioning. This foot type is the most common. Stability shoes generally have more cushion in the mid sole. You should see equal wear on each side of the shoe with this type of arch.

High Arch

High Arch

You have underpronation (supination) This is the least common type of arch and will shoe wear on the outside of the shoe towards the back. It is best to look for shoes with a lot of cushion in the middle of the shoe and have good shock absorption. These shoes tend to be more flexible than others, and make sure to stray from stability shoes, as they may worsen the problem of supination.

Runner’s World has a great database of reviews and ratings an almost every running shoe imaginable. Just follow the link, and check the box for which shoe type you want and it will spit out a ton of information to decide what shoe you want to test out. Runner’s World has also just come out with a Fall Shoe Guide, which depicts the best shoes in each category, along with video reviews.

Whichever way you decide to buy your running shoes, it is extremely important to try them out onsite. Most places will let you do this, so just ask! It also helps to put a different type of shoe on each foot, as this helps with comparison. I hope this short guide has helped you decide what kind of shoes to consider buying or maybe even gave you an idea or two if you were totally clueless about it.