AORTA News: February 18, 2019

Upcoming Race This Saturday!

Kappa Delta Shamrock 5K
Distance: 5K Run
WhenSaturday, February 23, 2019
Time: 8:00 AM
Where: Intersection of W. Thach and Wire Road, Auburn, AL
Fee: $20
Charity: Funds raised from this race go directly to the prevention of child abuse on the local and national level.

Upcoming Local Races!

ALIDA Dyslexia Dash
Distance(s): 1-Mile, 5K
When: Saturday, March 02, 2019
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Where: Ogletree Village
Fee: 5K $25 / 1-Mile $15
Charity: Race proceeds serves the East Alabama Community to help those with dyslexia and dyslexia characteristics.


W.E. Winter ”These Colors Don’t Run" 5K
Distance(s): 1-Mile, 5K
When: Saturday, March 23, 2019
Time: 7:30 AM (1-Mile), 8:00 AM (5K)
Where: Nichols Center, Auburn University
Fee: 5K $25 / 1-Mile $15
Charity: This patriotic-themed event is held in memory of US Marine and Auburn Alumnus, Major William E. Winter and in support of America’s Heroes Enjoying Recreation Outdoors (AHERO) Foundation. Major Winter perished along with 240 other American service members during the terrorist bombing of the Marine Barracks in Beirut, Lebanon on October 23, 1983. Race proceeds will be donated to AHERO to commemorate his selfless and dedicated service to our country. AHERO “connects Veterans with patriotic members of local communities by organizing outdoor events and social activities with the primary goal of healing the physical and psychological wounds of war and military service.”

Run for the Raptors 5K & !-Mile
Distance(s): 1-Mile, 5K
When: Saturday, March 30, 2019
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Where: Dean Road Elementary, Auburn, AL
Fee: 5K/1-Mile $25
Charity: Calling all BALLERS!! Dress in your favorite team jersey and come run or walk in the March Madness Run for the Raptors! The Auburn Raptors are a travel basketball organization formed by Mayor Ron Anders and Danny Aubin 11 years ago to develop our young athletes in the game of basketball and the game of life.  We have grown to one of the largest travel basketball clubs in the state and have teams from 4th grade through 11th grade boys and girls. Last year was our inaugural season as part of the Adidas Jr. Gauntlet and Adidas Silver Gauntlet and we look forward to building on the success we had last year. For the 2018 season our teams won 15 Championships and had 8 2nd place finishes. The excitement for basketball in our football town is amazing! 

Volunteers Needed!
We have another busy lineup of races to support and are looking for enthusiastic volunteers! If you have a few hours to spare on a Saturday morning, come on out to enjoy a fun and rewarding experience. *Bonus!* All volunteers are entered in a drawing for a $25 gift card for every race!

Weekly Whimsy

What’s Best for Weight Loss: Sprints, HIIT, or Steady Pace?

As runners, we’re always looking for ways to get faster and chase that elusive PR - and incorporating interval training definitely helps. But new research shows that interval training can also help you shed pounds!

Researchers crunched the data from 36 previous studies that compared the effects of interval training with continuous moderate-intensity exercise over at least four weeks’ time.  Splitting interval training into two categories: HIIT and sprint interval training, they defined HIIT as exercise that’s done at 80 percent or more of your max heart rate, and sprint interval training as exercise that’s equal to or higher than your VO2 max (in other words, an all-out effort). While the protocols for each varied among the studies, the most widely-used HIIT routine included 4 minutes of high-intensity work followed by 3 minutes of recovery. As for sprints, most used 30 seconds of “all-out” effort alternated with 4 minutes of recovery, or 8 seconds of work with 12 seconds of recovery.

Moderate-intensity exercise is defined as a continuous effort that where you hit 55 to 70 percent of your max heart rate or 40 to 60 percent of your VO2 max. Again, steady-state routines varied, but ranged from 10 to 60 minutes, with those of 40 to 45 minutes, and 29 to 35 minutes, as the most common.

The findings? While people lost weight and body fat from both types of interval training (HIIT and sprint) and continuous moderate-intensity exercise, interval training as a whole was more effective. Those who did either kind of interval training lost about 29 percent more weight than those who did continuous moderate-intensity exercise.

“Interval training seems to change your metabolism, and higher intensity exercise seems to promote many physiological changes that might favor long-term weight loss,” study coauthor Paulo Gentil, Ph.D., a professor in the department of physical education and dance at the Universidade Federal de Goiás in Brazil, told Runner’s World. “In other words, it makes your body more efficient in burning fat.”

Moderate intensity, on the other hand, doesn’t cause the same changes to your metabolism as higher intensity training does, according to Gentil.

“While [moderate-intensity exercise] burns fat and calories during its performance, it’s been shown that, after its cessation, there are metabolic changes that might make fat loss difficult and favor fat accumulation,” he said. “While that does not mean that low to moderate intensity exercise will make people gain fat, it suggests that the metabolic adaptation to this form of exercise might, at least partially, compensate for the fat [burned] during exercise.”

But just because the research found that intervals are better for weight loss, it does’t mean more intervals are even better. Because these kinds of workouts are more taxing on your body, you shouldn’t do them as often as you do easy runs.

And if you do have a weight-loss goal, you also need to pay attention to what you’re putting on your plate in addition to what kind of exercise you’re doing. Gentil also points out that healthy eating is an important part of weight loss, too, and that pairing a good diet with interval training is the best way ensure weight loss success. 

Link to Runner’s World article

Quote of the Week

 “A marathon is like life with its ups and downs,
             but once you’ve done it,
                            you feel that you can do anything.”

                                 - Unknown

Video of the Week
Usain Bolt vs. a Cheetah (2:26)

Ongoing Events

Time to Join or Renew your Membership!

If you’re still not an official member of the BEST running club in the Auburn-Opelika area, don’t put it off until tomorrow… do it today!  While the bulk of membership fees offset the costs associated with local races, a small portion goes to various local charities, bi-annual club parties, and 600/1200 Mile awards.

How to Join/Renew
- Click on the RunSignUp logo at right to signup as an AORTA member online.
- Annual fees are $25 for individuals, and $30 for families with the membership period running for one year from the day of membership.

Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.

What to Wear?
Cold, winter weather has arrived once again and sometimes it’s difficult to know what to wear on your run. Use the handy Runner’s World tool to take the guesswork out of it. Simply enter a few details, and you’ll be sure to be set for your run. Click on the logo at right, or here.

Early Morning Running Group Weekly Schedule

Due to popular demand, we've created a daily group running schedule for our early birds!  Interested members and non-members are welcome to meet, rain or shine, at the following locations at 5:00 AM and typically complete around 6 miles. Runs are canceled during severe weather (tornado warnings, lightning, etc).
Mon: Chappy’s @ Glenn/Dean
Tue: Auburn University “old” track (near Samford Ave / Biggio Dr)
Wed: CVS Pharmacy on S. College St. (park between CVS and Newk’s)
Thu: Downtown at the “old Big Dog” store next to Halftime Bar & Grill
FriCVS Pharmacy on S. College St. (park between CVS and Newk’s)

Volunteer Gift Card Drawings!
To show our appreciation for volunteers, AORTA members who sign up for a water stop or as an AORTA race support volunteer will be entered into a drawing for a $25 gift card for various local restaurants and shops! The drawing for water stop volunteers will be held on a monthly basis while the one for supported races will be held at the race itself!  To be eligible, you must be a club member (sign up through the RunSignUp link above) then click on one of the sites below.

Recent Volunteer Gift Card Winners!
- 2018 Race to the Red Carpet: Kathryn-Ruth Sasser
- November Water Stops: Mari Wilkes
- 2018 Jingle Jog / Santa Stroll: MIchael McConnell
- December Water Stops: Damion McIntosh
- January Water Stops: Allen Sasser
- 2019 Unforgettable Footsteps 5K: Bob Banks

Archived Posts

AORTA Posts 2019
AORTA Posts 2018

AORTA Posts 2017
AORTA Posts 2016
AORTA Posts 2015
AORTA Posts 2014
AORTA Posts 2013
AORTA Posts 2012
AORTA Posts 2011
AORTA Posts 2010

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