AORTA News: August 3rd, 2020

6AM Saturday “Group" Runs!

As we carefully tread the road back to normality, we have removed the 10 person group restriction. However water stops are still suspended for the foreseeable future. Here are additional protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
5) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.

Upcoming Local Race!

This race is in memory and honor of Amber and her final act of helping others through organ donation.  Amber lived for helping others and she truly believed in organ donation. When Amber’s time on Earth came to an end, we knew that her final wish would be to help others through organ donation. With this race, we want to remember and celebrate Amber and the wonderful, selfless person she was, but also to raise awareness about organ donation and how you can sign up to be an organ donor. Help save others and when her time here on earth was done we knew what her final wishes were, to donate her organs to others. Please join us for this virtual race to celebrate Amber and bring awareness to something she was so passionate about, organ donation. Come dash with us to become an organ donor.

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

Weekly Whimsy

When To Take A Rest Day?
Brooke Turner, Polar (paraphrased)

Is “no days off”always the best approach? While active recovery helps to promote recovery, it doesn’t mean you can’t (or shouldn’t) take passive rest days as required.

There are days where taking one or two days off can prevent burnout, injury, fatigue and overtraining and promote balance within your training schedule.

So, how do you know whether you should opt for active recovery or simply rest?

Your body will likely let you know when to take a rest day but if you’re one of the people who need to see it to believe it, you may find it useful to monitor your recovery and training to have data to prove you’re feeling right.

Here are some of the physical signs and metrics that you should keep an eye out for to know when to take a rest day.

Good Pain Becomes Bad Pain

The old saying “no pain, no gain” is not always the case. The good pain such as delayed onset muscle soreness (DOMS) can be expected following new movements, changes in training volume or coming back after some time away.

Bad pain is sharp and localized. It prevents you from moving a body part, decreases your range of motion and/or impacts your ability to do daily tasks. This type of pain can be caused by a more serious muscle tear, stress fracture or aggravating an old injury and means you should rest. If you’re doing a dead lift and feel a sharp pain in your back, it’s time to stop.

Achy Joints
Soreness or aching in your joints can indicate that your muscles aren’t absorbing the force properly, and that the soft tissue around your joints are absorbing too much. It can also be attributed to pre-existing injuries.

Also, if you notice weight loss and/or a plateau in your training, performance and fitness results, you’re dealing with classic signs of overtraining and it’s time to take a break.

Poor Sleep
Sleep has a massive impact on your energy levels, mood and performance. It should be a crucial factor in making training decisions as it allows your body to restore, rebuild and adapt and helps build muscle and lose fat.

If you’re not getting enough sleep, being tired and in despearate need of a rest day won’t come as a surprise. What’s harder to spot based on your subjective feeling only is not getting enough good-quality sleep.

If your sleep is of poor quality, despite how many hours you sleep, you may wake up feeling exhausted and out of energy during the day. In this case, simply tracking your sleep can help you identify and change harmful sleeping habits and improve your sleep.

Too Much Training
Too much is never good, but it's not always easy to tell whether you’ve training too much or enough. Tracking your workouts and checking your training history is a must for all active exercisers as it can be easy to lose track of how active you’ve been throughout the week.

Link to Polar,com article

Quote of the Week
  “When I go to the Boston Marathon now, I have wet shoulders - women fall into my arms crying. They’re weeping for joy because running has changed their lives. They feel they can do anything.

     - Kathrine Switzer, first woman to run Boston

Video of the Week
Ghost Pacer - The Ultimate Gift During COVID-19 Lockdown! (2:29)

Meet the Ghost Pacer- the ultimate running partner. With the Ghost Pacer mixed reality glasses, you get a holographic training partner you can run with anywhere, at any time that will always help you get the most out of every workout.

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

Ongoing Events

Summer 5K Series - Opelika
That's it for the 2020 series, hope that you were able to join us at some point this year. What a strange year it thanks to the Covid-19 problems. But, at least we were able to salvage some of the series. We did have several runners with perfect attendance - Bob Banks, Bill and Scooter Lacy, Shane Newsome, and Kim White. And, we had two runners who missed only one run - Carol Ann Bryant and Charlie Lesh. It takes a lot of commitment to show up week after week. This summer was brutal, as usual, but we survived it and celebrated with pizza, as is our tradition. Maybe next year we can get back to our normal race/run procedures (sure missed those cold washcloths!). Kudos to all of you. By the way, here are the results of last night's run. Looking forward to next year already. Much thanks to all of you who ran with us this year - I sure enjoyed seeing all of you. Run safely - Doug

Dealing with Summer Heat
If the Auburn hills haven’t been challenging enough, summer in the “Loveliest Village on the Plains” doesn’t make it any easier. As they say, it’s not only the heat, but the humidity, which takes the wind out of the sails from the most devoted runner. Use the handy table below to regulate your effort levels. Take extra precautions when the apparent temperature goes above 90-degrees. Click on the chart or the link for the source article and additional tips when running in the heat.

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