AORTA News: September 16th, 2019

ODK Cake Race Video

ODK Cake Race Results

This Week’s Featured Local Race!

Book It For Books 1-Mile / 5K
- When: Saturday, September 21, 2019
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
 Where: Town Creek Park
- Fee: $15 (1-Mile), $30 (5K)
- Description: Registration is now open for the Third Annual Book It for Books 5K and Fun Run, taking place September 21, 2019 at Town Creek Park. In an effort to cultivate students' love of reading, Drake Middle School will enhance its book club program. Book clubs provide students the opportunity to explore captivating stories written by critically acclaimed authors. All proceeds will support a range of cross curricular learning materials.

Upcoming Local Races

Auburn Strong 5K & 1-Mile Fun Run
- When: Saturday, October 12, 2019
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
 Where: Ogletree Village
- Fee: $15 (1-Mile), $25 (5K)
- Description: This race is not only about fundraising, but it is also about showing our support. The Auburn police Division has seen more tragedy this year, than any prior year. Come out and show your support to the families of the fallen and injured officers as well as the auburn Police Division. All proceeds will be donated to the families of the fallen and injured officers.

Auburn Tough Ten & Tough Two
- When: Saturday, October 26, 2019
Time: 7:30 AM (2 and 10 Mile)
 Where: Ogletree Village
- Fee: $20 (Tough Two), $30 (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.

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. Click here or on the graphic at right.

Weekly Whimsy

The Right Way to Carb-Load Before a Race
By Dimity McDowell,

There’s a reason marathons and half marathons offer a pre-race pasta dinner the night before: A healthy store of carbohydrates is one key component to fueling your best performance.

Most runners know they should eat pasta, rice, potatoes or other high-carb boods before a half or full marathon. But many are far less clear on how many carbs they should eat and when to start loading up.

Carb Science - Carbs are stored as glycogen in your muscles and liver. During a race you burn both glycogen and fat, but the latter is not as efficient. When you run out of glycogen during a race you hit “the wall”. So proper carb-loading will, if you race smartly, help you avoid the wall.

Who Should Carbo Load? - Shorter distances, 5Ks and 10Ks, don’t require carb loading because it’s unlikely you’ll deplete the fuel in your muscles in the time it takes ot complete those distances. But if you’re running for longer than 90 minutes, you need to be proactive.

Choose Your Carbs Wisely - Which carbs should you load up on? Rice, tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt and juice are all easy-to-digest options. Many fruits are high in carbs but also high in fiber - and too much can cause stomach trouble mid race. Bananas are a low-fiber choice and you can peel apples, peaches, and pears to reduce their fiber content. Also avoid high-fat foods such as oils, butter, and cheese, as well as those that contain high amounts of protein which fill you up fast and take longer to digest than carbohydrates. They can rest heavy in your gut and spell serious GI trouble.

How Much Should You Eat? - Start carbo-loading two or three days before your race. 85 to 95 percent of your calories should come from carbs with 4 grams of carbs for every pound of body weight as a rule of thumb.
Example: A 150-pound runner should consume 600 grams or 2,400 calories of carbs per day.

How to Time Your Carbs - Here’s what to do before race day.
6 Weeks Prior: Practice Carb-Loading. Two to three days prior to your longest run, eat more carbs and less fat and protein.

One Week Before: Make a Plan - Pack plenty of snacks such as energy bars, pretzels, and crackers, and check restaurant menus online.

Two to Three Days Before: Switch to Carbs - 85 to 95 percent of your diet should be carbs. Also eat after taper runs. That’s when muscles are primed to store glycogen.

The Night Before: Don’t Stuff Yourself - Eat a small but carb-heavy dinner. Eat on the early side so you have lots of time to digest.  You should wake up hungry - not full.

Race Morning - Three hours before race start, eat 150 grams of carbs like a bagel and yogurt or sports drink and oatmeal.

Top Off Your Tank - Take a drink, gel, or chew every 30 to 45 minutes for runs lasting 60 minutes or longer to top off your glycogen store. 

Link to article

Quote of the Week
  “Running fills a need so we make fewer demands on others. Running reveals the roots of negative thinking, so the weeds can be pulled. Running reconnects the soul to the source, inspiring hope and creativity.

                              - Kristin Armstrong

Video of the Week
Ankle Strength & Stability Routine for Runners (6:15)

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

Ongoing Events

Marathon Training
Fall Marathon Season is nearly upon us with many of the “biggies” showing up on runners’ calendars including Chicago, Marine Corps, and New York, along with a number of more local races.  Since many of our club members are planning to run the FINAL Soldier Marathon / Half-Marathon on November 16th in Columbus, GA, our Saturday runs are following the distances provided by Hal Higdon's "Intermediate II" Marathon Training Guide.  For more information on this program, click on the Hal Higdon logo above.

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.

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!
- March Water Stops: Kathryn-Ruth Sasser
- 2019 Unity Stampede: Stephanie Kendrick
- April Water Stops: Damion McIntosh
- 2019 Royalty Run: Gary Leung
- 2019 RehabWorks: Bob Banks
- May Water Stops: Mari Wilkes
- June Water Stops: Rachel Crafton-Stiver
- July Water Stops: Allen Smith
- August Water Stops: Monica Molt

Archived Posts
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