AORTA News: September 14th, 2020

6AM Saturday “Group" Runs

We’ve now had two weeks back with water stops and while we’ve removed the 10 person group restriction, we still ask that all abide by the following additional protocols.

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) 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/Regional Events!

Hold The Fort 5K/10K
- When: Saturday, September 19, 2020
Time: 8:00 AM
 Where: Oak Mountain State Park
- Fee: $30 (5K), $35 (10K)
- Description: Hold the Fort is a fundraising effort of Blanket Fort Hope, an advocate for child victims of human trafficking. All proceeds will benefit Blanket Fort Hope, a 501(c)3 that aims to build Alabama's only crisis center dedicated to rescuing child victims of human trafficking.

The Cancer Event To Remember
When - October 1-31, 2020
What - A virtual event that honors cancer survivors and memorializes our loved ones who are no longer with us.
Fundraising - 100% of the funds raised for this event will go directly to the The Robert and Marjorie Goodson Oncology Wellness Program at the EAMC Spencer Cancer Center. This program provides exercise training and massage therapy to patients who undergo treatment at the Spencer Cancer Center.

Virtual Pink Up The Pace 2020
When - October 1-31, 2020
What - Brought to you by the Junior Board of the Breast Cancer Research Foundation of Alabama, this month-long event features three run options:
- A time challenge, which will challenge runners to submit their fastest 5K time.
- A distance challenge, which will connect runners across the state of Alabama to collaboratively reach 4,120 miles, to represent the 4,120 women who will be diagnosed with breast cancer in Alabama this year.
- A 1-mile run, bike and scooter race, which will encourage Alabama's kids to get involved in funding life-saving research.
Choose one or participate in multiple - the choice is yours!
Fundraising - Join the Breast Cancer Research Foundation of Alabama to raise funds and awareness for local, life-saving breast cancer research by running with us during the month of October. The Breast Cancer Research Foundation of Alabama takes a comprehensive approach to battling breast cancer through support of collaborative and innovative research to help diagnose, treat, prevent and eradicate the disease. All of the funds raised remain in Alabama, supporting local research, which in turn makes a national impact.

Auburn Tough Ten & Tough Two
- When: Saturday, October 24, 2020
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.

Weekly Whimsy

Get Inspired And Stay Motivated To Run
Cindy Kuzma, RunnersWorld (paraphrased)

Runners dream of tackling a new distance, posting a PR, and losing 20 pounds. But what happens when that goal is reached? And how do we stay motivated? 

When it comes to making running resolutions, consider goals based on process instead of outcome. That allows you to sustain momentum by celebrating small, frequent victories. The benefits of healthy habits spill over into a better life beyond running, too. Here are 12 habits the most highly motivated runners develop that you can make your own!

1. Become A Morning Runner
Morning runners get hooked on that feeling of having accomplished so much before others are even awake, as well as the extra energy they get from that morning rush of endorphins. Start with one or two days a week.

2. Strength Train Regularly
Building muscles improves your health, reduces injury risk, and improves your athletic performance. Design your own program by picking six exercises: two for each of your major muscle groups (upper body, core, and lower body), with one working the front side (say, planks), and one the back side (bridges). Do this two or three days per week. Leave rest days between hard efforts.

3. Cross-Train Regularly
Once you have a steady running habit, workouts like swimming, cycling, or rowing can boost your fitness without the impact stress of running. Also, by engaging different muscle groups, you can correct muscle imbalances and net a stronger, more well-rounded body.

4. Eat More Vegetables
Low-calorie and full of nutrients, vegetables should be a staple in every runner’s diet. Their high-quality carbs power your workouts and their antioxidants help you recover. Veggies also keep you regular to eliminate ‘surprises” during long runs.

5. Warm Up Before A Run; Stretch And Foam-Roll After
Dynamic stretches for 10-15 minutes before a run prep your body for more intense activities while static stretching after your run helps return your muscles to their prerun length. Foam rolling helps loosen tissues in ways that stretching alone can’t.

6. Unplug On The Run Once A Week
Occasionally ditching the GPS reconnects you with your natural pacing and rhythms. And while no one doubts the motivating power of music, removing your earbuds helps you stay safe in unfamiliar territory plus you’ll notice and appreciate your surroundings more without auditory distractions.

7. Cook At Home More Often
Dining out adds extra pounds that weigh down your running performance and your health. One study found the more frequently you eat out, the higher your BMI is likely to be. You don’t have to become a master chef, but picking up kitchen basics teaches you what works for your fuel needs and what doesn’t.

8. Add A Weekly Long Run
Efforts of an hour or longer build endurance, grow capillaries that carry nourishing blood to your muscles, strengthen bones and ligaments, and prepare you for races of any distance. Newer or low-mileage runners first need to focus on running regularly three or four times per week, then building up to an hour on one of those runs. Designate one day a week as your long run day.

9. Get Enough Sleep
Few habits have as much of an impact on your running and your health as getting sleep. While you snooze, your body and mind recharge, repairing the damage done from hard training, releasing human growth hormone to build muscles, and strengthening connections between nerves and muscles. Shorting rest periods have been linked to limits on your muscle glycogen storage, injury risk and moodiness, weight gain, diabetes, and heart disease. Most need six to nine hours per night.

10. Apply Sunscreen Before Every Run
An estimated one in five Americans will develop skin cancer - and with long hours on the roads and trails, runners face a particularly high risk. UV light also causes wrinkles, brown spots, and other cosmetic damage. Sunscreen protects you from all these consequences.

11. Eat Breakfast Every Day
Your muscles can store only about six to seven hours worth of glycogen for energy, so each morning you wake up depleted. A morning meal offers you a chance to replenish them and also sets the tone for the rest of your day.

12. Sit Less
Even runners often spend an average of 10 hours and 45 minutes per day with their butts parked in chairs. As you rest, your hip flexors and hamstrings tighten and your posture slumps, boosting injury risk. The research on sedentary behavior has grown so alarming that many experts call the problem “sitting disease.” An exercise habit alone won’t save you from weight gain and heart disease, but standing or walking breaks can make a big difference.

Link to runnersworld,com article

Quote of the Week

   “Stepping outside the comfort zone is the price I pay to find out how good I can be. If I planned on backing off every time running got difficult I would hang up my shoes and take up knitting."

                                   - Desiree Linden

Video of the Week
Nike Run Club Warm-Up

Nike+ Running coaches, Jes Woods and Joe Holder, shows us the best warm-up before a run or any workout.  Warming-up before a workout lets you perform at your best- don't skip it!  

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

Ongoing Events

Water Stop Volunteers
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 to make alternative arrangements (we deliver!).

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

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