AORTA News: October 18th, 2021

FCA Run The Race 5K Results and Video

Link to 2021 FCA 5K Results

The Cancer Event to Remember
- When: Month of October
Time: Anytime
-
 Where: Anywhere
- Fee: $45
- Description: This is a virtual exercise challenge that encourages fitness while honoring cancer survivors and memorializes loved ones who are no longer with us. The event commemorates Hanna Geisler, a huge cancer patient advocate who was taken last summer. 100% of the funds raised will fund the The Robert and Marjorie Goodson Oncology Wellness Program at the EAH Spencer Cancer Center. This program provides exercise training and massage therapy to patients who undergo treatment at the Spencer Cancer Center. The program provides comfort and improved health outcomes to our patient population.


Featured Race Of The Week!

Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
Time: 7:30 AM (2 and 10 Mile)
-
 Where: Ogletree Village
- Fee: $25 (Tough Two), $35 (Tough Ten)
- Description: Run, jog or walk a scenic 10 mile or 2 mile route through the moderately rolling hills of Auburn, AL. Strollers and dogs on leashes welcome and encouraged. All proceeds are donated to the East Alabama Medical Center's Foundation for Breast Cancer Early Detection and all participants will be given a pink ribbon to wear. Additionally, the Tough 10/2 race is in honor of Nick Holler, dedicated runner and community leader.


Upcoming Local Races

Unity World AIDS Day Race
- When: Saturday, November 20, 2021
- Time: 8:00 (1-Mile), 8:30 (5K)
- Where: Town Creek Park
- Distance(s): 1-Mile, 5K
- Fee: $20 (1-Mile), $25 (5K), $10 (Virtual)
  * Shirt included for 1-Mile and 5K.  Register by Oct 31st to guarantee a t-shirt. Additional fee for virtual option.
Awards: Top 3 male/female  runners and top male/female in age group 
 (17 & under, 18-30, 31-40, 41-50, 51+)
- Charity: Run, jog or walk a scenic 5K route through the moderately rolling hills of Auburn, AL. The race will start and finish at Town Creek Park. Strollers and dogs on leashes welcome and encouraged.
World AIDS Day
 is an opportunity for people worldwide to unite in the fight against HIV, to show support for people living with HIV, and to commemorate those who have died from an AIDS-related illness. Founded in 1988, World AIDS Day was the first ever global health day.
Unity Wellness Center provides HIV testing & counseling, HIV primary medical care, medical case management services, and HIV prevention education and awareness programs. Any money raised from this event will go towards an Emergency Assistance fund for our Clients. 


Heroes of America
- When: Saturday, November 20, 2021
Time: 8:00 AM
-
 Where: Fort Benning, Georgia
Distance(s): 5K, Half-Marathon, Marathon
- Fee: $25-$105 individuals, $200-$255 relays
- Description: The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks. 

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile), 2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Fee: $25 (10K), $20 (5K), Free (1-Mile, Virtual)
Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and
 once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a 

1 mile fun run, 5K, 10K, and Virtual. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.

 Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.


Jingle Jog 5K & Santa Stroll 1-Mile
DateSaturday, December 4th, 2021
Location: Toomer's Corner, Downtown Auburn
Time: 7:30 AM (Santa Stroll Fun Run/Walk(
          8:00 AM (Jingle Jog 5K)
Distance(s:) 1-Mile, 5K
Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2021 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style!  PLEASE NOTE: If you plan to run both the Santa Stroll and the Jingle Jog, please register for the Jingle Jog!


War Eagle Run Fest
- When: Sunday, February 20, 2022
Time: 8:00 AM
-
 Where: Auburn, AL
Distance(s): 1-Mile, 5K, Half-Marathon
- Fee: $15 (1-Mile), $20 (5K), $55 (Half-Marathon). Prices increase 10/18.
- Description: FRESHJUNKIE Racing, in conjunction with Auburn-Opelika Tourism and Auburn University are proud to present the Inaugural War Eagle Run Fest.  Athletes and fans can choose from either a half marathon (13.1 miles) or 5k (3.1 miles) to test their mettle while touring the campus and FLYING DOWN THE FIELD to a 50-yard line finish. There will also be a 1 mile run for the Little Tigers.  After gathering your commemorative medal, join us outside the stadium for our post-race tailgate and enjoy the music and food that Auburn fans have come to love. Whether you are staff, student, alumni or just a fan, join us and be a part of the Inaugural War Eagle Run Fest. 



Join us every Saturday in October to benefit the Food Bank of East Alabama. This year more than most; the need is great. Please donate unexpired canned foods and non-perishable items.  Bring items to our meeting area in front of TCBY before our group run start time of 6AM.  If you prefer to make separate arrangements to have your donations picked up, contact us at aorta.webmaster@gmail.com.

Most Needed Items
Canned Meats (tuna, chicken and salmon, etc.)
Canned Vegetables
Canned Fruits
Canned and Boxed Meals (soup, macaroni and cheese, etc.)
Peanut Butter
Canned or Dried Beans
Pasta, Rice, Cereal
Fruit Juice (canned, plastic or boxed)



Weekly Whimsy




IT Band Syndrome: What You Need To Know 

Iliotibial Band Syndrome (aka ITBS) is one of the most common overuse injuries among runners. It occurs when the ITB - a thick band of connective tissue that runs from the outside of your hip to the outside of the knee - is tight or inflamed.

The IT band helps both stabilize and move the knee joint. Then the ITB isn’t working properly, movement of the knee becomes painful - in other words, every time you hit your stride on the run, you’ll feel aches and pains in the knee.

Identifying Symptoms of Iliotibial Band Syndrome
The greatest symptom of ITBS is pain on the outside of the knee which may be mistaken as an injury. But an injury will normally swell, so if it’s not swollen, and you’re experiencing pain about 5-7 minutes into every run, you likely have ITBS.

Another way to differentiate an injury, like a menisucs tear, from ITBS is that you’ll experience a clicking sensation with a tear. This can be confirmed with an MRI.

Causes of Iliotibial Band Syndrome
ITBS results from any activity that causes the leg to turn inward repeatedly. Wearing worn-out shoes, running downhill or on banked surface, running too many track workouts in the same direction, or simply running too many miles can all increase your risk of ITBS. Weak glutes also contributs to ITBS.

Unlike many overuse injuries, ITB pain afflicts seasoned runners almost as much as beginners. ITBS is also more comon in women, possibly because they tend to have a wider pelvis than men. A wider pelvis means a greater degree of rotation when running, meaning more stress placed on the ITB.

Treating Iliotibial Band Syndrome
If you notice IT bnad pain, rest immediately - that means fewer miles or no running at all. For most runners, resting immediately will prevent pain from returning. If you don’t give yourself a break, ITBS can become chronic.

When backing off of running, consider cross-training to maintain your cardio. Swimming, pool running, cycling, and rowing are great options.

To stave off aches, targeted stretches and/or strength moves, ice or heat, ibuprofen, ultrasound or electrical stimulation with topical cortisone may all help. If these dont help, seek help from a physician or sports-medicine professional. 

The last resort to treating ITBS is surgery to release and mobilize the IT Band, but this is rare in most cases.

Preventing Iliotibial Band Syndrome
First: Traing smart and consistently. Don’t ramp up your mileage too quickly. Follow the 10-15 percent rule, which means only increasing your week to week mileage nor more than 10-15 percent.

Other strategies. Warm up with a quarter to half-mile walk before running. Foam roll every day for a few minutes on each of the IT band, avoiding rolling the area that hurts or rolling over bony protrusions. Roll slowly from the bottom of the ip to the top of the knee along the ouside of the leg.

Finally, strengthen your glutes and core to take the load off of the IT band. Four sets of 15 jump squats three to four times a week and three minutes of plan holds every day.

Link to Runner’s World article



Quote of the Week

      “Run!  Life’s too short to walk.
           Unless you don’t know where 
                you’re runing to, 
                     then move very slowly..”

                                      Neil A. Hogan



Video of the Week

Dr. Jordan Metzl: IT Band Syndrome  (6:52)

** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.




Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, we started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).



Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.


 AORTA Travel & Shoe Bags

These awesome bags are still available and can be ordered today!  Click here or on the photo below.  Payments can be made through PayPal or credit/debit cards. Quantities are limited so get yours before their gone!
   AORTA Travel Bag: $25
   AORTA Shoe Bag: $15



Forward any comments to the webmaster.




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