AORTA News: February 24th, 2020

Volunteers Needed
We have another busy Spring race season coming up and are looking forward to another great year of race support!  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!

Upcoming Race This Saturday!

Kappa Delta Shamrock 5K
Distance: 5K Run
WhenSaturday, February 29, 2020
Time: 8:00 AM
Where: IW. Thach / Wire Road,
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

”Boots” For Troops 5K
Distance(s): 1-Mile, 5K
When: Saturday, March 21, 2020
Time: 8:00 AM
Where: Nichols Center, Auburn University
Fee: $25
Charity: Race proceeds will support Hope for the Warriors, a non-profit that was founded by military families aboard Marine Corps Base Camp Lejeune, NC in 2006 as they witnessed, firsthand, the effects war imparts on service members and their families. The organization provides comprehensive support programs for service members, veterans, and military families that are focused on transition, health and wellness, peer engagement, and connections to community resources.


W.E. Winter ”These Colors Don’t Run" 5K
Distance(s): 1-Mile, 5K
When: Saturday, March 28, 2020
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.”

AORTA Travel & Shoe Bags
If you weren’t able to make it to the party but still want one (or both) of these awesome bags, you can order them 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

Auburn University Looking for Volunteers

** Note: They are also looking for 19 to 35 year-olds! **

The Locomotor and Movement Control Lab in the School of Kinesiology is looking for people to participate in a study. To be eligible to participate in this study, you must be between the ages of 19 to 35 OR 55 and 85, and able to walk unassisted on a treadmill.

If you decide to participate in the study, you will be asked to come to the Locomotor and Movement Control Lab, room 016 in the Kinesiology building, for a single two-hour session. You will need to wear tight-fitting clothing, or some will be provided for you. At the beginning of the session, you will have small reflective balls and muscle-activity-recording devices taped to specific parts of your body and clothing. During the session, you will be completing over ground balance tasks and walking on a treadmill with two belts – one for each leg – and the belts may be moving at two different speeds. If you are interested in participating in the study, please call or email the contact information below.


Weekly Whimsy

The 5-Minute Prerun Warmup That Helps Ease Soreness
Jessica Dunham, Runner’s World (paraphrased)


We constantly hear that we should tack on a 20-minute warmup, but the reality is that’s not happening. A recent poll of Runner’s World followers confirmed that most (75 percent) forgo a proper prerun warmup routine.

A recent study showed the group who warmed up had the highest pain threshold and reported relatively ache-free muscles. So if there’s no question that a warmup gives you bonus benefits, the question becomes: “How long do I need to actually do it?”

Another study demonstrated that “an abbreviated version of five minutes of dynamic stretching still provides what you need to help prevent injury.”

Here’s a super quick and easy five-minute prerun warmup you can use before every run.

Quad + Piriformis Walk
Targets: Quads, glutei, piriformis.
Start standing. Draw left foot up behind you, pulling toward your butt for a quad stretch. Release and step forward; switch legs. After 30 seconds, cradle right leg at ankle and knee, pulling up to chest. Release and step forward; switch legs. Repeat for 30 seconds.

Hip Opener
Targets: Deep hip external rotators.
From standing, bend right knee and lift knee to hip level, then rotate the knee out to 90 degrees. (Place hand over knee to stabilize and guide if needed.) Bring leg back to front; lower foot, and switch sides. Repeat for 30 seconds.

Arm Circles
Targets: Chest, deltoids, upper back.
Stand with feet shoulder-width apart and lift arms out to shoulder height, palms down. Make small circles; after 30 seconds, switch direction. Continue for another 30 seconds.

Frankenstein Walk
Targets: Hamstrings. Start standing with feet together. Extend right leg straight out in front of you as you bring left hand to tap right toes. Lower leg and step forward; repeat on opposite side. Continue for 30 seconds.

Leg Crossover + Scorpion
Targets: Lower back, hamstrings, hip flexors. Lie faceup, legs straight and arms out. Lift right leg up and across your body, tapping foot to the floor. Return to start; repeat on other side. After 30 seconds, flip over to lie facedown and perform a Scorpion.

Targets: Lower back, hamstrings, hip flexors. Lie facedown. Draw left leg up and cross it over your body so that left foot is nearly in line with right hip. Hold for a breath or two, then return to start. Repeat on other side and continue to alternate for 30 seconds.

Targets: Core, deltoids, hamstrings
From standing, bend forward at the waist to touch toes, then walk hands out to a high plank. Hold for 2 seconds; walk feet to meet hands. Roll up to starting position. Repeat for 1 minute.

Link to RunnerWorld article

Quote of the Week

“Running isn’t a sport for pretty boys… It’s about the sweat in your hair and the blisters on your feet. It’s the frozen spit on your chin and the nausea in your gut… It’s about getting out the door and running when the rest of the world is only dreaming about having the passion that you need to live each and every day with. It’s about being on a lonely road and running like a champion even when there’s not a single soul in sight to cheer you on...”

                                              - Paul Maurer

Video (ok… Audio) of the Week
Jim Gaffigan - Marathons (7:46)

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

Ongoing Events

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!
- November Water Stops: Morgan Brown
- 2019 Toys for Tots: Brook Moates
- 2019 Jingle Jog: Ben Oni
- December Water Stops: Mari Wilkes
- January: Mandy Yarbrough

Historical AORTA Posts