AORTA News: June 14th, 2021

20210612 - Food Bank Drive


Have Gently Worn Running Shoes?
Are your running shoes past their useful running life? Most are normally good for 300 to 500 miles but can still have a lot of “sole” left in them!  If yours are ready for retirement, bring your gently used running shoes on the first Saturday of every month where we’ll collect them for a fantastic organization called “Sneaker4Funds”, a social enterprise that ships them to developing nations for micro-entrepreneurs. In return, AORTA will be compensated based on the number of shoes sent.

When you bring them, please check for the following:
1) Gently worn means they are clean in usable condition and have no holes.
2) Soles are intact and not too worn, cracked, or breaking apart.
3) Laces intact, in good condition, not frayed, and tied together.


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and will run until August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com. There are no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event is held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form


Weekly Whimsy



Why Your Watch Says You Ran More Than A Marathon
Ashley Mateo, Runner’s World (paraphrased)

If you’ve run one, or even several marathons and at the end you notice your smartwatch says 27.2 miles, you probably asked yourself "What happened?"

A race course is an officially measured distance which uses the “tangents” of the course from start to finish without runners or cars on the road. Certified courses, like the major marathons, are measured along the shortest possible route, or SPR.

This SPR ensures all runners will run at least the stated race distance. “At least” is the key phrase. In plotting a coures, certifiers also build in something called a ‘short course prevention factor’ of 0.10 percent - meaning the course could be 26.23 miles along the SPR. In order for the course to qualify as a true marathon distance, everyone has to run at least 26.2 miles. If it were possible for someone to run shorter than that, it couldn’t be certifiable.

In theory, you’d ideally want to follow that exact SPR as you run, but that’s hard to do if you’re zig-zagging around thousands of others and navigating dozens of turns. It’s almost impossible to run the exact certified distance of any road race unless the course is a straight shot with no turns and no other runners to run around.

This can play with your mind especially in longer races when you’ve been saving your energy for that final push. While there are no shortcuts on race day, there are a few ways to tweak your training and mindset if you’re chasing down a goal time.

Don’t blindly trust your watch
Surprise: The GPS in your running watch is not perfect. In fact, GPS-enabled watches are guilty of a “system overestimation of distance." That’s because GPS watches don’t continuously track movement. Instead, they ping your location to a satellite at different intervals and then measure the distance between each ping. If the satellites are slightly off each time they try to pick up your location, those discrepancies can add up.

Adjust your pacing
Here’s some math. If your goal is a sub-3:00 marathon, that means you have to run a 6:52.2 pace. But if you’re running at least an extra tenth of a mile, that adds on 41 extra seconds or an extra 1.6 seconds per mile that you have to cut off. Your real pace would need to be a 6:50.6.

Training to run those faster times will teach your body to recognize how a certain pace feels, which can help you become less of a slave to your watch.

Run the tangents
This is runners’ jargon for running the SPR. Imagine a piece of string that’s stretched along the entire route. You want to follow the path of this imaginary string. According to some estimates, running the outside of a turn can add up to 40 feet to your route or almost a half mile of extra mileage over the course of marathon.

Keep up your momentum as you tackle turns
Most runners slow down as they navigate turns. Picking up the pace can help shave a few seconds, but frequently changing pace requires more energy than running at the same pace throughout the race. Surging like this ups your heart rate and zaps more carbs. Instead, stay as even-keeled as possible in terms of pace as you make a turn.

Link to RunnersWorld article


Quote of the Week

      “Run like hell 

            and get the agony over with."

                      - Clarence DeMar

Video of the Week

Turquoise Turtle - Knot of the Week (1:37)

Use the Turquoise Turtle knot to tie your shoes. It’s twice as secure as the double slip knot or square, shoe-string knot.  This variation is especially useful for keeping round laces nice and secure, while still being easy to untie by pulling the two loose ends.

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


Ongoing EventsArt

Saturday Group Runs
Runners, meet at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park and gather near theTCBY/PakMail storefronts and away from the Kroger entrance. Whether you’re a current AORTA member or new to running (jogging, walking), come out and join us for our Saturday group runs!


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.


********************************************


If you missed the Memorial Day Run, don’t despair! Keep your eyes on this page for the upcoming July 4th Fun Run!


20210612 - Food Bank Drive


Have Gently Worn Running Shoes?
Are your running shoes past their useful running life? Most are normally good for 300 to 500 miles but can still have a lot of “sole” left in them!  If yours are ready for retirement, bring your gently used running shoes every Saturday through the month of June where we’ll collect them for a fantastic organization called “Sneaker4Funds”, a social enterprise that ships them to developing nations for micro-entrepreneurs. In return, AORTA will be compensated based on the number of shoes sent.

When you bring them, please check for the following:
1) Gently worn means they are clean in usable condition and have no holes.
2) Soles are intact and not too worn, cracked, or breaking apart.
3) Laces intact, in good condition, not frayed, and tied together.



Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event will be held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form


Weekly Whimsy


Are Your Shoes Making Your Feet Weaker?
Selene Yeager, Runner’s World (paraphrased)

Check your running shoes and you’ll notice the toe bends upward in the front. That curve is called a toe spring, a feature that constantly flexes the toe box above the ground.

Though this feature helps you spring off the ground with greater ease, it may weaken your foot muscles over time and set the stage for painful conditions like plantar fasciitis.

A Harvard study with volunteers on a treadmill equipped with force plates and cameras, found that the more the shoes curved up in the front, the less propulsive force they generated with their metatarsophalangeal (MTP) joints, which is where the toe bones connect to the foot bones. That means your foot muscles are doing less work when you move, that makes walking and running feel easier, but may be inhibiting or deconditioning your foot muscles over time.

This weakness in your foot muscles may make you more susceptible to conditions like plantar fasciitis which is one of the biggest problems in the world today, acoording to Daniel Liebermann, Ph.D., the author of the study.

This also may explain why people can run into trouble when transitioning too rapidly to barefoot running.

Though more research is needed, evidence suggests that wearing modern shoes with arch supports, cushioning, and other supportive features may result in weak foot muscles.

Of course, you shouldn’t expect popular shoe manufacturers to stop using toe springs anytime soon. "We like comfort,” Lieberman says.  “That’s  why we sit in chairs and take elevators."

Link to RunnersWorld article


Quote of the Week

   “A good laugh and a long run

     are the two best cures for anything.."

                      - Anonymous

Video of the Week

The Segway’s Drift W1 Electric Skates (7:06)

The Segway Drift W1 Electric Skates review. You won’t finish a marathon or keep up with Brad, Casey, Abby or Auston.  But they’re still very cool!
Link to Amazon

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


Ongoing EventsArt

Saturday Group Runs
Runners, meet at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park and gather near theTCBY/PakMail storefronts and away from the Kroger entrance. Whether you’re a current AORTA member or new to running (jogging, walking), come out and join us for our Saturday group runs!


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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