AORTA Posts 2020


AORTA News: November 16th, 2020

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!).


Upcoming Local/Regional Events!

Thanksgiving Day Fun Run!
        *** Non-Members Welcome ***
- DateThursday, November 26, 2020
- Location: TCBY (next to Kroger), Auburn, AL
- Distances: 3 and 5 Miles (Links to routes below)
- Time: 7:00 AM
- Cost
Free (No t-shirts or medals for this one!)
Come and celebrate Thanksgiving Day in Auburn with a morning group run!. Choose to run, jog, or walk a 3 or 5 mile course… your choice. No registration required.  We’ll kick off the run at 7:00 AM!

AORTA Thanksgiving Day 3M Run      AORTA Thanksgiving Day 5M Run    


Unity World AIDS Day Race (Virtual)
- When:
 November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile, 5K, 10K VIrtual
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


2020 Track ‘Em Tigers Virtual 5K
- When: December 4-6, 2020
- Distance: 5K
Cost: FREE
DescriptionJoin the Auburn Alumni Association as we run, walk, bike, roller blade, and so much more from all areas across the world, on the exact same weekend. Whether it’s 3.1 miles in Auburn, 3.1 miles on the bike trails, or 3.1 miles over 3,100 miles away, we invite you to participate with us.  We have missed seeing our Auburn Family at the hospitality tailgate, reunions, club events, and on campus for a stroll on Samford and a styrofoam cup of Toomer’s Lemonade. While we cannot invite everyone to participate in an in-person 5K, we want to continue to foster the Auburn spirit by reaching a larger audience than we ever have before.


2020 Jingle Jog 5K
DateSaturday, December 19th, 2020
Location: Toomer's Corner, Downtown Auburn
Time: 7:00 AM (Jingle Jog 5K)
Distance: 5K
Description
The Jingle Jog 5k is back in 2020 – so pull out those ugly sweaters and Santa hats Auburn! Join Active Auburn on Saturday, December 19th at 7 a.m. as we ring in the holiday season in style! The Jingle Jog 5k will begin at 7:00 a.m. at Toomer’s Corner.


Weekly Whimsy


6 Most Common Workout Mistakes Made By Beginners
Philip Ellis, Runner’s World (paraphrased)

If you’re just starting to add strength workouts to your cross-training routine (or have been training or awhile now and are wondering why you’re not seeing results), here are six common pitfalls to avoid - and what to do instead.

1. Neglecting Nutrition
The right diet is essential to supporting your efforts in the gym. Whether you’re overeating the wrong foods or undereating the right foods, there’s no magic exercise plan to overcome the fact that you’re not eating properly.

2. Pickup Up The Weights Too Soon
Before throwing yourself into strength training, it’s important to have a good foundation of joint stability. The best way to do this is with bodyweight exercises such as push-ups and planks. Not only will they make your job a lot easier when you do pick up the weight, but will continue to complement your training as you become more advanced.

3. Ignoring Mobility and Flexibility
If you’re not looking at all your postural flaws and mobility issues and addressing them, then you’re setting yourself up for long-term failure. If you build strength around these imperfections, it can lead to more serious issues down the road.

4. Falling Into A Routine
It can be fairly easy to become entrenched in a repetive routine, performing the same number of push-ups, sit-ups, etc. in each session. To get beyond the newbie phase, you’re going to need to challenge yourself. Incorporate a new exercise, a new stress to the exercise, or make it diffidul tin some way, shape, or form. Once you learn how to properly overload, then the changes will continue to come.

5. Taking Rep Counts Too Seriously
When it comes to any exercise, it’s the quality that counts, not quantity. Don’t rush through your repetitions just to hit a certain number, as this can compromise your form and even your safety. Instead, focus on performing a smaller number of reps where you’re getting the absolute maximum benefit from the move.

6. Breezing Through Workouts
If you can finish a workout without much discomfort, you’ll never see any real progress. You need to push your body to create that change. Push to make each repetition more and more difficult. But stop at the point of form failure. Don’t sacrifice safety just to get out that next rep.

Link to Runner’s World article


Quote of the Week

     “Some people want it to happen,
        some wish it would happen,
          others make it happen."

                  - Michael Jordan


Video of the Week
Should Runners Count Their Weekly Mileage?  (9:27)

As runners, most of us just LOVE a stat. How far? How long? Average pace. Fastest pace. With GPS running watches, Strava and all kinds of ways to measure these numbers and keep a record, it’s really easy to fall into a habit of getting hung up over our mileage. So should we count our weekly mileage? Does it mean anything? 

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


Ongoing Events

6AM Saturday “Group" Runs

We’re now over a month 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.


Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


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






AORTA News: November 9th, 2020

2020 FCA 5K Results and Video!

Link to FCA 5K Results


AORTA Winners!
AORTA winners from recent races.

2020 FCA 5K
- June Milford: 2nd Female Overall

Race Volunteer Gift Card Winner: Hannah Lindsley


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 clemster@aol.com to make alternative arrangements (we deliver!).


Upcoming Local/Regional Events!

Unity World AIDS Day Race (Virtual) - When: November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile, 5K, 10K VIrtual
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


2020 Jingle Jog 5K
DateSaturday, December 19th, 2020
Location: Toomer's Corner, Downtown Auburn
Time: 7:00 AM (Jingle Jog 5K)
Distance: 5K
Description
The Jingle Jog 5k is back in 2020 – so pull out those ugly sweaters and Santa hats Auburn! Join Active Auburn on Saturday, December 19th at 7 a.m. as we ring in the holiday season in style! The Jingle Jog 5k will begin at 7:00 a.m. at Toomer’s Corner.

Weekly Whimsy


Will Running Ruin Your Knees?  Here Are The Facts
Runner’s World (paraphrased)

As a runner, you’ve likely been lectured on how you’re going to destroy your knees. The truth is, it doesn’t.

Running Osteoarthritis In The Knees
Numerous studies have shown that runners have lower rates of knee osteoarthritis than sedentary people. In frequency of knee pain, symptoms of arthritis, and evidence of arthritis on X-ray, current runners had significantly better scores than non-runners. Among the conclusions was that running at middle and older ages is associated with reduced disability in later life.

Why Might Runners Have Lower Rates of Knee Osteoarthritis?
Arthritis
 is inflammation in joints, the points in your body where bones come together. Osteoarthritis is arthritis characterized by thinning and breakdown of cartilage, the protective tissue at the ends of bones. Osteoarthritis used to be considered a “wear and tear” disease, with body parts seen as analogous to machinery that inevitably breaks down. That model is no longer widely believed by medical experts. Instead, osteoarthritis is considered a disease of the joint, with multiple potential causes.

With this more nuanced understanding, running’s potential protection against developing it makes more sense. First, runners tend to have a lower body mass index (BMI) than the average person, and any extra weight increases strain on joints.

Being overweight is also associated with chronic low-grade inflammation throughout the body; by helping you to stay at a good weight, running makes it less likely that your joints will be subject to this potentially damaging inflammation.

There’s also good evidence that knee cartilage is subject to the use-it-or-lose-it principle. Rather than breaking down your joints, running helps to keep them lubricated and stimulates your body to build new cartilage. Research has also found that running conditions your cartilage to become emore resilient as it adapts to the demands of running. 

What If Your Knees Are Already In Bad Shape?
Research in this area is encouraging. One study followed people who were 50 or older and had osteoarthritis in at least one knee. At the end of the eight-year study, runners reported less knee pain, and imaging showed that their arthritis hadn’t progressed.

Other studies found that after a four month training program, people with knee issues had less damage and improved knee cartilage health at the end.

For those with pre-existing knee pain, let your symptoms guide you in how much running, and what type, is tolerable using the “listen to your body” approach.

How To Lower Your Risk For Common Knee Injuires
None of this suggests that runners are immune to knee injuries. However it’s important to stress that most are caused by overuse, stressing a given body part more than your body is equipped to handle. Knee injuries aren’t a given, and they aren’t likely to cause permanent damage unless you ignore them and don’t try to fix the underlying issues that led to the injury.

There’s a growing body of research suggesting that knee injuries are often caused by weakness or instability elsewhere in the body, especially the hips. That’s why strengthening programs for avoiding or overcoming knee injuries often focus on exercises for your quads and glutes.

If you have a history of knee injuries, you may benefit from slightly altering your running form. Backed by research, many sports medicine experts advise increasing your running cadence by 5 to 10 percent. The reason: A shorter, quicker gait should shift running’s impact forces from your kness to your lower legs. Although there’s no one ideal cadence for all runners, if you can see your feet making first contact with the ground when you run, you’re probably overstriding. Doing so places enormous braking forces on your knees, and is linked to an increased risk of injury.

Link to Runner’s World article


Quote of the Week

          “To give anything less 

             than your best is to 

               sacrifice the gift."

                  - Steve Prefontaine


Video of the Week
Veterans Day Tribute  (3:37)

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


Ongoing Events

6AM Saturday “Group" Runs

We’re now over a month 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.


Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.

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




AORTA News: November 2nd, 2020

Local Race This Saturday!
Online registrations end Wednesday

East Alabama FCA Run The Race 5K
- When: Saturday, November 7, 2020
Time: 8:00 AM
-
 Where: Town Creek Park, Auburn
- Fee: $30
- Description: All Proceeds from this event will go to support the mission of FCA here in East Alabama which is, “To lead every coach and athlete into a growing relationship with Jesus Christ and His church.” 


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. 


Upcoming Local/Regional Events!

Unity World AIDS Day Race (Virtual) - When: November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile, 5K, 10K VIrtual
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


2020 Jingle Jog 5K
DateSaturday, December 19th, 2020
Location: Toomer's Corner, Downtown Auburn
Time: 7:00 AM (Jingle Jog 5K)
Distance: 5K
Description
The Jingle Jog 5k is back in 2020 – so pull out those ugly sweaters and Santa hats Auburn! Join Active Auburn on Saturday, December 19th at 7 a.m. as we ring in the holiday season in style! The Jingle Jog 5k will begin at 7:00 a.m. at Toomer’s Corner.


Weekly Whimsy


Recovering From Coronavirus
Runner’s World, Jordan Smith (paraphrased)

If you are one of the unfortunately who were sick with COVID-19 and are now starting to feel better, you may wonder when you can start running after recovering.

There's still a lot that we don’t know about the long-term effects of COVID-19 on the body, especially organs like the heart and lungs. That’s why a return to your normal workouts after recovering should be cautious and gradual. 

How Long Should Your Break From Exercise Be?
Current guidelines are all over the place, which means that no one really knows the right answer. That said, one should definitely wait until complete recovery from their symptoms. To play it safe, wait 10 to 14 days after total resolution of symptoms before resuming any normal activity. And as you start to run or work out again, it should be a slow resumption.

During your illness, don’t take a total break from any movement. It’s important that you keep walking, keep moving and stay mobile. Being immobile increases the risk for blood clots.

Before Exercising, What Precautions Should You Take?
If you required hospitalization, consult with your doctor. Depending on the severity of your illness, it may be beneficial to get an EKG, blood tests, and possibly an echocardiogram. Cost or accessability may be limiting factors in obtaining all these tests, but an echocardiogram provides more information because it looks at the structure of the heart.

If you were on a ventilator for a prolonged period of time, it’s likely you’ll have an impairment in lung function and could benefit from lung function testing. Because recovery is slow, you should wait at least three months after the illness to get lung function testing to allow more time for you to stabilize.

If you’re a casual runner and had a mild case, it’s probably ok to wait 10 to 14 days after resolution of symptoms befre resuming exercise with caution.

Those who are asmymptomatic or had mild symptoms can resuume exercising without consulting your physician.

How Should You Return to Exercise Safely?
Start up at no more than 50 percent of your baseline pace and distance, monitoring how you feel once you start out. When you feel up to it, gradually increase your exercise intensity and distance weekly using the 10 percent rule.

What Are Signs You Should Back Off Your Exercise?
If you experience more shortness of breath than you would expect, or chest discomfort due to heart palpitations, see your doctor. If you have chest pain, fainting or feeling like you’re going to faint, see your doctor immediately.

Shortness of breath comes with feeling out of shape and runs or workouts feeling harder may just be due to being out of shape.  Consistent, slow and steady training should feel better. If not, then it’s time to check with your doctor.

Should I Be Worrkied About Myocarditits?
Myocarditiis - inflammation of the middle layer of the heart wall - can cause long-term scarring in the heart muscle and be a source of fatal heart rhythm problems down the road. The cnodition can lead to heart failure, abmormal heartbeat, or even sudden death. While it may be more common in more severe cases, it’s less likely to occur in asymptomatic or mildly symptomatic cases.

What Should I Do If I Wasn't Diagnosed with COVID-19, but was ill and had symptoms?
If you had mild symptoms, you should still take two weeks off after symptoms resolve, then return slowly to exercise, again at no more than 50 percent.

One note for runners is a phenomenon called COVID toes which are bruise-like spots on the toes thought to be caused by inflammation or impaired circulation of the blood vessels. Runners who experience bruised toenails should check with their doctors.

Link to Runner’s World article


Quote of the Week

          “When anyone tells me
             I can’t “do anything
            I’m just not listening
                    anymore."

                  - Florence Griffith-Joyner 


Video of the Week
Not Today - Make running safe for women  (38:24)
** Password to watch the video: ISAYNOTTODAY

Thanks to Runners World and the Runners Alliance for allowing AORTA club members to view this important documentary at no cost.

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


Ongoing Events

6AM Saturday “Group" Runs

We’re now over a month 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.


Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


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 clemster@aol.com 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




AORTA News: October 26th, 2020

Tough 10 / Tough 2 Videos and Results
Cool temperatures and overcast weather created ideal conditions for Saturday’s Tough Ten / Tough Two runners.

Link to 2020 Tough Ten Results


Link to 2020 Tough Two Results


AORTA Winners!

2020 Tough Ten
- Brad Merner: 2nd Overall
- Casey Strange: 1st in 50-59 Age Group
- Stephanie Kendrick: 1st in 40-49 Age Group

2020 Tough Two
- Nancy Merner: 3rd Female Overall

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. 


Upcoming Local/Regional Events!

East Alabama FCA Run The Race 5K
- When: Saturday, November 7, 2020
Time: 8:00 AM
-
 Where: Town Creek Park, Auburn
- Fee: $30
- Description: All Proceeds from this event will go to support the mission of FCA here in East Alabama which is, “To lead every coach and athlete into a growing relationship with Jesus Christ and His church.” 


Unity World AIDS Day Race (Virtual)https://runsignup.com/Race/AL/Auburn/WorldAIDSDayRunWalk - When: November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile, 5K, 10K VIrtual
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


2020 Jingle Jog 5K
DateSaturday, December 19th, 2020
Location: Toomer's Corner, Downtown Auburn
Time: 7:00 AM (Jingle Jog 5K)
Distance: 5K
Description
The Jingle Jog 5k is back in 2020 – so pull out those ugly sweaters and Santa hats Auburn! Join Active Auburn on Saturday, December 19th at 7 a.m. as we ring in the holiday season in style! The Jingle Jog 5k will begin at 7:00 a.m. at Toomer’s Corner.


Weekly Whimsy


Consistently Good Enough Beats Occasionally Great
The Growth Equation (paraphrased)

Good is the enemy of great is a popular self-improvement expression, but there’s a good chance it’s downright wrong. We’re told that striving to be great is necessary to meet the ever increasing pressures and pace of today’s world. But what is it all for? Rates of anxiety and depression are higher than ever, loneliness and social isolation have reached epidemic proportions, and two-thirds of all employees report feeling burned out at work. Surely this isn’t the kind of success that everyone is after.

Zen master Thich Nhat Hanh offers that true success means feeling content with the unfolding of your life and not about striving to be great all the time. It’s about being OK with where you are, about accepting good enough. What’s interesting is that not always trying so damn hard to be great isn’t just the path to being happier; it’s also the path to getting better.

Research shows that sustainable progress, in everything from diet to fitness to creativity, isn’t about being consistently great; it’s about being great at being consistent. It’s about being good enough over and over again.

A wonderful case study is Eliud Kipchoge, who says that the key to his success is not overextending himself in training and not fanatical about trying to be great all the time. Instead, he has an unwavering dedication to being good enough. He rarely, if ever, pushes himself past 80 percent—90 percent at most—of his maximum effort during workouts. This allows Kipchoge to string together weeks and weeks of consistent training.

It’s a paradox. A good-enough mindset might very well be the key to being great and happy. The less you want to be happy, the happier you’ll be. The less you need to perform better, the better you’ll perform. Think about your own life. During the times you were happiest and performed best, were you striving? Were you chasing after something? Or were you more like Kipchoge—grounded, at peace, and feeling good enough with what was in front of you? This doesn’t mean you should never desire productive change or improvement. Quite the opposite. Though they may run counter to so much of the current ethos, adopting the following core principles of good enough is likely the best route to being happier and getting better.

Accept Where You Are
Far too often we suffer from magical thinking, convincing ourselves that we’re in a better place than we are. Or we ignore our problems altogether, either numbing or distracting ourselves or striving to make things better without ever acknowledging our true starting point. Though this may save us some short-term pain, it’s not a good long-term solution. Because we don’t address the thing that really needs addressing—whether it’s poor mobility in sport, loneliness in a relationship, or being overwhelmed at the workplace. Progress in anything requires confronting and accepting where you are. It’s only then that you can do something about it.

Be Patient 
Most people want results now. But generally speaking, results don’t work like that. Consider diet. Drawn to the latest and trendiest approach, many people who are trying to lose weight constantly bounce between fads: low-carb, high-fat; low-fat, high-carb; South Beach; Atkins; DASH; Zone; Ornish; intermittent fasting—the list is endless. In fact, continual switching is actually detrimental to losing weight. A Stanford University study compared diets and discovered that weight loss wasn’t determined by the diet participants were assigned, but whether or not they adhered to that diet. Successful diets are most likely ones that involve slow and steady change.

The same is true about performance, happiness, or both. If you rush the process or expect results fast results, you’ll end up disappointed over and over again. Be patient, it’s a nine-inning game.

Be Present
Our society celebrates optimization, but our brains don’t work like computers. When we multitask, our brains either constantly switch between tasks or divide and conquer, allotting only a portion of our cognitive capacity to a specific task. Alhough we think we’re getting twice as much done when we multitask, we’re actually getting only about half as much done.

It’s not just our performance that suffers when we’re all over the place but our happiness, too. A Harvard study found that when people are fully present for the activity they’re doing, they are much happier than when they’re thinking about something else. Unfortunately, nowadays we’re more distracted than ever, almost always thinking about something else. We may think that if we’re not online 24/7 we’ll miss out on something and fall behind. But perhaps it’s the opposite that’s true. If we’re online 24/7, we’ll miss out on everything.

Be Vulnerable
Social media is full of people making posts as if everything in their lives is perfect. This is a costly illusion. Researchers found that social media portrays an overly rosy view of life. Trying to live up to an inflated public persona—be it your online self or your workplace self—creates what psychologists call cognitive dissonance, or an inconsistency between who you portray yourself to be and who you actually are. This inconsistency is often associated with anxiety.

Stop trying so hard to be invincible, and just be yourself. The more you bring your entire self to everything you do—the good, the bad, the sad, and the ugly—the better you’ll feel and the better you’ll be. You’ll not only eliminate emotionally draining cognitive dissonance, but also forge more genuine connections with others, opening yourself up to support when you need it. When you let your guard down and get real, others feel relieved and gain the confidence to do the same.

Foster An “In-Real-Life” Community 
One of the most detrimental consequences of digital technology is the illusion of connection. We think that if we can tweet, post, text, e-mail, or even call someone, we’re good. After all, digital relationships save us the time of in person meetings, which in turn allows us to be überproductive—or so we tell ourselves. But here’s the thing: nothing can replace in-person community, and our failed attempts to do so come at a grave cost.

A Harvard publication reported that an increased focus on “productivity and the cult of busyness,” has led to a sharp decline in deep communities and a rise in social isolation and related mood disorders. Other research shows that physical, in-person interactions are critical to performance. Bottom line: The extra effort it takes to regularly be with others “in real life” is worth it.

Link to GrowthEquation article


Quote of the Week

      “Whether you jog or run 
          is a question of semantics
            more than commitment or ability."


                  - Marc Bloom                  
                    Author: The Runner’s Bible


Video of the Week
Carlton - Beer Chase (1:30)


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


Ongoing Events

6AM Saturday “Group" Runs

We’re now over a month 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.


Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


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.

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 clemster@aol.com 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




AORTA News: October 19th, 2020

Tough Ten / Tough Two This Saturday!
Online signups close on Tuesday

- 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.


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. 


Upcoming Local/Regional Events!

East Alabama FCA Run The Race 5K
- When: Saturday, November 7, 2020
Time: 8:00 AM
-
 Where: Town Creek Park, Auburn
- Fee: $30
- Description: All Proceeds from this event will go to support the mission of FCA here in East Alabama which is, “To lead every coach and athlete into a growing relationship with Jesus Christ and His church.” 


Unity World AIDS Day Race (Virtual)
- When: November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile, 5K, 10K VIrtual
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


2020 Jingle Jog 5K
DateSaturday, December 19th, 2020
Location: Toomer's Corner, Downtown Auburn
Time: 7:00 AM (Jingle Jog 5K)
Distance: 5K
Description
The Jingle Jog 5k is back in 2020 – so pull out those ugly sweaters and Santa hats Auburn! Join Active Auburn on Saturday, December 19th at 7 a.m. as we ring in the holiday season in style! The Jingle Jog 5k will begin at 7:00 a.m. at Toomer’s Corner.


Weekly Whimsy


Avoid Getting Headaches After You Workout
Ashley Mateo, RunnersWorld (paraphrased)

You should end a run with a runner’s high, not a throbbing head. But getting headaches after a workout isn’t uncommon. These are called exertional headaches and caused by any type of strenous physical activity such as running.

Separate from headaches caused by staring at a screen, grinding your teeth, or inflammation, exertional headaches presnet a pulsating feeling rather than a sharp pain. They may also come with side effects like nausea, vomiting, double vision, and neck stiffness.

Workout-induced headaches could also be caused by changes in your blood flow when the body re-routes blood from certain parts of the body to other parts that require it most.

One culprit is dehydration which decreases your blood volume resulting in less blood flowing through the body, thereby reducing the amount of oxygen delivered to the brain. Dehydration also causes electrolyte imbalances which can lead to headaches during and after running. If you’re exercising longer than an hour, consuming electrolytes an hour beforehand and then every 15 to 20 minutes can help.

Headaches are also tied to blood sugar levels. Not having enough glucose can trigger headaches. Having a balanced snack 30 minutes before exercise can help with prevention.

Even your running form can cause head pain. Poor running form can cause overuse injuries due to an unbalanced force being applied repetedly over a prolonged period of time. As that force travels up your kinetic chain, it can definitely cause headaches, especially if it’s related to tension in your neck and shoulders. Foam rolling or regular massage can help ease tension in that area.

Finally, external conditions can trigger a headache or exacerbate any of the issues above. In hot and/or humid weather, runners need to pay more attention to their hydration and electrolyte status.

Thankfully, exertional headaches are mostly benign and shouldn’t stress you out. They should go away with a little rest and maybe OTC meds. But if they are sustained and don’t seem to go away with rest, see a physician with experience in evaluating and treating headaches.

Link to runnersworld,com article


Quote of the Week

“Like the marathon, life can sometimes be difficult, challenging, and present obstacles. However if you believe in your dreams and never ever give up, things will turn out for the best."

                                   - Meb Keflezighi


Video of the Week
Nike - “Steps” (1:00)

In life, there are no limits… just steps.

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


Ongoing Events

6AM Saturday “Group" Runs

We’re now over a month 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.


Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


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.

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 clemster@aol.com 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




AORTA News: October 12th, 2020

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. 


Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


Upcoming Local/Regional Events!

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.


East Alabama FCA Run The Race 5K
- When: Saturday, November 7, 2020
Time: 8:00 AM
-
 Where: Town Creek Park, Auburn
- Fee: $30
- Description: All Proceeds from this event will go to support the mission of FCA here in East Alabama which is, “To lead every coach and athlete into a growing relationship with Jesus Christ and His church.” 


Unity World AIDS Day Race (Virtual)
- When: November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile, 5K, 10K VIrtual
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


2020 Jingle Jog 5K
DateSaturday, December 19th, 2020
Location: Toomer's Corner, Downtown Auburn
Time: 7:00 AM (Jingle Jog 5K)
Distance: 5K
Description
The Jingle Jog 5k is back in 2020 – so pull out those ugly sweaters and Santa hats Auburn! Join Active Auburn on Saturday, December 19th at 7 a.m. as we ring in the holiday season in style! The Jingle Jog 5k will begin at 7:00 a.m. at Toomer’s Corner.


Weekly Whimsy


Young Female Runners Shouldn’t Focus on Weight Loss

Jordan Smiths, RunnersWorld (paraphrased)

There’s a common thought that a low BMI indicates an increased level of cardio fitness, especially for athletes. It turns out, largely in young women, that having a lower BMI might not be as beneficial to athletic performance as one might think.

Researchers compared BMI and cardio fitness levels of over 800 women between 17 and 91. Surprisingly, they found that women between 17 and 30 with a lower BMI also had a lower VO2 peak. Specifically, those with a BMI of around 23 (towards the higher end of “normal weight” on the BMI scale) had the hightest fitness levels.

We have the idea that operating at a low BMI is a prerequisite for high fitness, but data suggests that’s not necessarily true. We need to disentangle the idea that lighter is equated with fitness. Instead, athletes, especially young female athletes and their coaches should work to improve aerobic fitness, focusing on factors such as nutrition, sleep, training, and running efficiency - rather than weight.

And while more research needs to be done, the BMI metric can often fail athletes above the 25 mark (“overweight”), because the measurement makes assumptions about a person’s health based on height and weight. Even the CDC recognizes there’s an asterisk on BMI in healthy individuals.

While BMI is relevant in terms of a person’a health, it shouldn’t be the only factor taken into consideration, especially for athletes. The key point is that data supports the de-emphasis of changing one’s weight to enhance performance.

Link to runnersworld,com article


Quote of the Week

  “A goal is just an awesome way
          to force growth on yourself."

                               - Deena Kastor


Video of the Week
The Race - An Inspirational Poem of Struggling Against Failure (7:15)

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


Ongoing Events

6AM Saturday “Group" Runs

We’re now over a month 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.


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.

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 clemster@aol.com 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




AORTA News: October 5th, 2020

6AM Saturday “Group" Runs

We’re now over a month 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.


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. 



Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


Upcoming Local/Regional Events!

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.


East Alabama FCA Run The Race 5K
- When: Saturday, November 7, 2020
Time: 8:00 AM
-
 Where: Town Creek Park, Auburn
- Fee: $30
- Description: All Proceeds from this event will go to support the mission of FCA here in East Alabama which is, “To lead every coach and athlete into a growing relationship with Jesus Christ and His church.” 


Unity World AIDS Day Race (Virtual)
- When: November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile, 5K, 10K VIrtual
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


2020 Jingle Jog 5K
DateSaturday, December 19th, 2020
Location: Toomer's Corner, Downtown Auburn
Time: 7:00 AM (Jingle Jog 5K)
Distance: 5K
Description
The Jingle Jog 5k is back in 2020 – so pull out those ugly sweaters and Santa hats Auburn! Join Active Auburn on Saturday, December 19th at 7 a.m. as we ring in the holiday season in style! The Jingle Jog 5k will begin at 7:00 a.m. at Toomer’s Corner.


Weekly Whimsy



A Bad Diet Is Worse than Smoking
Jordan Smith, RunnersWorld (paraphrased)

What you eat can seriously affect your longevity. According to a study in the Lancet, a poor diet is the leading cause of death worldwide, more than tobacco use and high blood pressure.

In 2017, 22 percent (11 million) of all deaths worldwide were caused by poor diet.

What makes the diets so poor? Three main things: sodium (more than 3 grams a day), low whole grains (less than 125 grams a day), and low intake of fruits (less than 250 grams a day). Also, diets low in nuts and seeds and low in vegetables were also top contributors.

A bad diet can mess with your body in many ways. It increases your risk of obesity, heart disease, risk of stroke, cardiovascular disease, stomach cancer, and colon cancer.

As it’s important to limit your intake of sodium and added sugar, it's just as beneficial to substitute them with fruits, whole grains, nuts and seeds, and vegetables.

Link to runnersworld,com article


Quote of the Week

  “Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, effort, sacrifice, and sweat. How will you pay for your goals?"

                           - Usain Bolt


Video of the Week
Runner Documentary Trailer (2:39)

Link to view documenatary www.runnerdoc.com.*
* Note: $12 rent for 7-day period.

** 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 clemster@aol.com 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




AORTA News: September 28th, 2020

6AM Saturday “Group" Runs

We’re now into a month 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.


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 finish line photo above to sign up!


Saturday Runs - Be Safe!
Leaving the heat and humidity of summer behind us, we welcome the cooler mornings that the fall season brings to the “Loveliest village on the Plains.”  Despite these more pleasant running conditions, we runners need to mindful of the dangers that come with the associated darkness. To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


Upcoming Local/Regional Events!

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.


Unity World AIDS Day Race (Virtual)
- When: November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile, 5K, 10K VIrtual
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


Weekly Whimsy


Boost Your VO2 Max!
Molly Ritterbeck, RunnersWorld (paraphrased)

We all want to run farther, faster, and with less effort. To do so boils down to one simple but important measurement: VO2 Max. When running, you breath harder and your heart starts pumping faster. You need this because your body requires oxygen to create energy for sustained cardiovascular exercise. The more oxygen you can efficiently consume and use, the easier exercise will feel at a given intensity level. That, in very simple terms, is the benefit of training to improve your VO2 max. 

What is VO2 Max?
VO2 max is the measurement of the maximum oxygen delivery and utilization for cardiovascular exercises. It’s trainable and de-trainable, and to some extent, it’s governed by genetics - any individual will only be able to reach their genetic maximum potential VO2 max through training.

Think of it like your own internal engine. A high VO2 max is like a car with a bigger engine. A smaller car engine has to work harder to go as fast.

Benefits of Increaing Your VO2 Max
The most obivious benefit is the potential improvements you’ll see in your running performance. Understanding and tracking your cardio fitness can help set appropriate goals and evaluate your training by identifying your heart rate zones and anaerobic threshold. In this way, the test provides you with the most accurate zones and thresholds to plan your training around.

If you’re unfamiliar with the anaerobic threshold, it’s essentially the breakpoint where your intensity level is too high to keep up with the energy demands required for exercise that are provided through oxygen consumption alone. As you breathe harder, you start feeling your working muscles burn, indiciating that you’re not getting enuough oxygen needed to sustain the level of effort you’re exerting. Eventually, you have to slow down or stop, returning to an aerobic level of intensity.

A higher VO2 max also indicates a higher anaerobic threshold, which means a higher lever of lactic acid tolerance. In other words, if sustaining an 8:30 pace for more than five miles used to make your quads burn, the better your VO2 max, the greater chance that you’ll be able to sustain that pace for more than five miles, or improve your pace for the same length of time.

An improved VO2 max can also be a boon for general health. Given that cardiovascular disease is still the leading cause of death in the United States, most Americans’ hearts could benefit from being a little less taxed during day-to-day activities.

How to Increase Your VO2 Max
High-Intensity Interval Training (HITT) is considered one of the best ways to improve your VO2 Max. This is because HIIT causes you to toy with or temporaritly surpass your anaerobic threshold before returning to a lower, aerobic, intensity. This type of overload causes your heart and lungs to adapt to the demands being asked of them.

The process of raising a VO2 max is similar to strength training. A muscle will only gain up to what is demanded of it. It will not get stronger than what is required. The same applies to VO2 max. If a higher demand is placed on the cardiovascular system, then the capacity to tolerate those demands will increase up to a genetic limit. 

On the road or track, you’ll have to push your limits with tempo runs and intervals at threshold, but since 70 to 80 percent of your run training should be done easy, it makes sense to focus on HIIT for your gym or home routine. This means total-body exercises such as sled pushes, ball tosses, plyometric jumping, ladder drills - basically anything that’s going to exert more energy than a simple bench press. As for reps and sets, start with the basic 3 sets of 12 to 15 reps for bodyweight moves to keep your heart rate up and maintain proper form. Or try a time-based schemes with 30 seconds of work plus 10 seconds of rest between exercises and 1 minute of rest between rounds. For heavier, weight-based training cycles, stick to 4 to 5 sets of 6 reps.

If HIIT workouts just aren’t your thing, ANY workout that’s done regularly and places a higher, continuous demand on the cardiovascular system can increase your VO2 max. The key is that you should be working at an intensity right below your anaerobic threshold (the point at which you start feeling lactic acid build in your working muscles), and exercise at this level for at least 15 minutes. Beyond intervals, try continuous hills, tempo running, cycling, swimming, or any cross-training activity that places similar demands on you your system.

Whichever method you choose, the key is to stick with it. Increasing your VO2 max won’t happen overnight, but the more fit you are, the more time it takes to see the improvement. If you are out of shape or moderately fit, improvement may be seen in as little as four to six weeks. If you are very fit, it could take as long as four to six months.

Link to runnersworld,com article


Quote of the Week
“The battles that count aren’t the ones for gold medals. The struggles within yourself - the invisible, inevitable battles inside all of us - that’s where it’s at."

                           - Jesse Owens


Video of the Week
Running Motivation (3:46)

** 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 clemster@aol.com 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




AORTA News: September 21st, 2020

6AM Saturday “Group" Runs

We’ve now had three 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!

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.


Unity World AIDS Day Race (Virtual)
- When: November 15 - December 5, 2020
- Distance(s): 1-Mile, 8K
- Description: All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community. Run/walk the distance on your own, either on the official World AIDS Day course or on a course of your choosing and then submit your time to be added to the Unity Wellness Center Run results leader board. Post a picture of your run to Facebook or Instagram using #UWC8k and be entered to win raffle prizes!


Auburn Toy Drive 1-Mile/5K/10K (VIrtual)
- Date: November 29, 2020
- Location: Anywhere you like!
- Distance(s): 1-Mile, 5K, 10K
Charity: The Virtual Auburn Toy Drive 10k, 5k and 1-mile fun run is a great way to start the holiday season with giving! All participants may run or walk any of the races at any time, anywhere before November 29th. We will do a shirt pickup that afternoon. All are asked to bring a new, unwrapped toy to the shirt pickup to be distributed to children in need in Lee County. You can run the race by yourself or split it up with others/family!  Since the race is virtual this year, we are going to have one $5 sign up fee per person and we are going sell the awesome long sleeve Tie Dye shirts for $19 each. (This is basically cost) The youth sizes will be short sleeve.  We won't do awards this year but Male and Female winners will have their picture immortalized on the web page. Results and photos can be submitted to the runsignup website.


Weekly Whimsy



Am I Not Drinking Enough Water?
Hint: If you’re thirsty, you’re already dehydrated.
Athley Mateo, RunnersWorld (paraphrased)

Hydration is one of the most important aspects of physical performance, but it’s one that too many people overlook. According to the CDC, the average American adult drinks nearly five cups of water per day and they meet their daily hydration needs by letting thirst be their guide.

For athletes, the same way you adhere to a training regimen and meal planning, you need to put effort into properly hydrate 24/7 and not just before and after a workout. Don’t wait until you’re thirsty. By the time you’re thirsty, you’re already dehydrated. And once you’re dehydrated, you’re playing catch-up.

So, how much water should I drink?
You’ve probably heard the ol’ eight-cups-a day rule, right? The official recommendation is that men consume about 15-1/2 cups (125 oz) and women 11 cups (91 oz). 80 percent coming from drinking water and beverages with 20 percent from water-rich foods.

Of course, each body is different so there’s no hard and fast rule about dehydration. To figure out your requirement, figure out how much fluid you’re losing on the run by weighing yourself before and after an hour of running or training. Multiply the difference in pounds by 16 to find the number of ounces per hour you lose. That will give you how much you need to take in per hour or how much you need to drink post-run.

A general recommendation is to drink half your bodyweight in ounces, plus eight ounces for every half hour of exercise. For example, a 140-pound runner who runs for an hour should drink about 86 ounces.

What are the symptoms of not drinking enough water?
Water is the vehicle by which oxygen and nutrients get to your cells. Your body is 60 percent water, and your muscles are 75 percent water. When you don’t have enough water, your cells and bodily functions are going to be less efficient.

Symptoms of dehydration include a rapid heartbeat, rapid breathing, extreme thirst, less frequent urination, dark-colored urine, fatigue, dizziness, and confusion. Extreme dehydration can lead to heat exhaustion and heat stroke.

What happens to your performance when you don’t drink enough?
Dehydration can kill your endurance and increase fatigue. In fact, studies have determined that dehydration of just two percent of your body weight leads to a higher rate of perceived exertion and a reduction in endurance performance (translation: exercise feels harder, so you don’t perform as well).

Water not only helps to transport oxygen through your blood cells. It also moves electrolytes - essential minerals like sodium which helps regulate nerve and muscle function - into your cells.

Plus, if you’re dehydrated, it’s going to limit your abilty to sweat. Sweat is your body’s defense mechanism against heat. The evaporation of sweat from your skin cools you down. If you’re so depleted of water that you can’t sweat, your body has no way to cool itself. And that makes for very dangerous scenarios that can be fatal.

What if I feel like I can’t drink enough water?
While it’s not hard to drink eight cups of water per day, we tend to get caught up in our daily workload and forget to drink. Others are too lazy to get up and fill a glass, while there are those who simply don’t like the taste of water.

One of the best ways to make sure you get your water quota is to start your day on the right foot. Take 16 ounces of water as soon as you wake up, then structure your drinking around your meals. Drink one to two cups at each meal, drink a bottle during a workout, and another post-workout.

If you’re someone who responds to metrics, use a water bottle like Hidrate Spark to track your fluid intake. The sensor in the bottle actually blinks alerts when it’s been too long since your last sip.

If you don’t enjoy the taste of tap water, there are a number of flavored waters or powder tablets that add a pop of taste without a ton of additional calories.

Another tip: Pack your plate with water-rich foods to up your intake at meals. Cucumbers, iceberg lettuce, tomatoes, celery, zucchini, and sweet peppers all have a water content of over 90 percent.

Link to runnersworld,com article


Quote of the Week
 “The glory of sport comes from dedication, determination and desire. Achieving success and personal glory in athletics has less to do with wins and losses than it does with learning how to prepare yourself so that at the end of the day, whether on the track or in the office, you know that there was nothing more you could have done to reach your ultimate goal."

                           - Jackie Joyner-Kersee


Video of the Week
How To Be An Ultra Runner (4:21)

Learn critical and humorous techniques to become a full-fledged ultra runner.
** 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 clemster@aol.com 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





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 clemster@aol.com 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




AORTA News: September 7th, 2020

Saturday Water Stops Are Back!
After careful deliberation, the AORTA board has restored Saturday group run water stops starting this past weekend! These water stops will be setup in a large open area (to allow social distancing) every 2.5 to 3 miles along the long route, organized the same way prior to the pandemic, and offered for your benefit. You are welcome to use or not use them at your discretion. Bring personal hand sanitizer as desired. If you do not feel comfortable using this public accommodation, please consider bringing your own choice of hydration.

With most folks out of town enjoying the Labor Day weekend, we only had a small but dedicated group for this morning's group run! Thanks to Misty Carroll, Brook Moates, and Bob Banks for volunteering to setup water stops for the first time in nearly six months!


AORTA Donation To Girls On The Run (GOTR)

AORTA relies not only on dues, but also local races to support financial needs within the organization. With the pandemic affecting all revenue from local races, AORTA organized a virtual race. Pictured here is Elyse Corbitt presenting a check to Lori Marine with Girls on the Run to benefit girls locally.

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. All 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


5 Tips to Help You Run Strong As You Age
Jeremy Shore, RunnersWorld (paraphrased)

For us runners, aging creeps up so slowly that we barely even notice... until one day it hits… hard. It’s then that we realize we need to learn how to train as an “older” runner. These lessons are universal, and they benefit anyone who wants to run freely without pain for as along as possible.

1. It’s Time To Incorporate Intervals
If your body hates long runs, but your mind loves them, there’s a solution for that. Swap long runs for shorter, intense sessions that include sprints. In addition to allowing you to blast away stress, intervals are also better for your heart, training it to pump at its max and then quickly recover. Intervals also primarily target the highly metabolic fast-twitch muscle fibers. For anyone who wants to run off body fat, interval sprints and hills are definitely the way to go.

2. Recovery Is More Important Than Ever
A personal massage therapist is nice, but a ball and foam roller can get the job done - for a lot less. A lacrosse ball or foam roller can free up tight spots, making muscles more pliable and responsive to stretching. Plus, it just feels great.

3. There’s A Right And A Wrong Way To Stretch
Stretching a few seconds before heading out may do nothing for their running and could possibly even hurt you if you have imbalances (which we all do). When done correctly, stretching helps lengthen your tightest, overactive muscles as well as strengthen your weakest ones and bring balance to your body. Called “strength stretching,” the technique involves contracting a muscle as if it’s flexed and then slowly lengthening it while maintaing the contraction. This allows you to safely lengthen a greater number of muscle fibers than traditional stretching does, while eccentrically strengthening the same muscle. Strength stretching also uncovers what your muscles actually need - some need length, some need strength - and the result is balanced and efficient movement. It also helps to stretch the muscle itself while placing less stress on the tendons and ligaments. If you do it right, you’ll be sweating.

4. You Can And Should Jump
Many shy from explosive movements as they get older. Soft tissues can become more prone to injury as we age, making certain types of explosive exercises more risky. There’s a safer way to get the same benefits. First, just use body weight or resistance bands instead of free weights. Second, proper form is essential. Third, start at the bottom of the movement, from a dead stop, then explode. For example: Doing a jump squat. Slowly lower into a squat. Hold for one to two seconds and then, from a dead stop. spring up and land softly. This targets difficult-to-train fast twitch fibers. If you have a chronic injury that prevents such movements, skip it or consult with your doctor before doing so.

5. Train Smarter Not Harder
An often repeated adage, it’s even more true for the aging athlete. The way you feel depends on how you care for your body. Stay hydrated, eat healthy, stretch, form roll, and run smart to keep feeling great as you age. If you push yourself too hard and your knees twinge or your back gets stiff, chalk it up to aging... and that’s OK.

Link to runnersworld,com article


Quote of the Week

   “If you concentrate on the rear mirror,

            you’ll crash and cause an accident.”

                                   - Eliud Kipchoge


Video of the Week
A Long Run - The Movie  ** A Must Watch For ALL Runners! **

Bob Anderson started Runner’s World magazine when he was 17 with $100. 47 years later he started his 50 race challenge… one year - 50 races - 350 miles. His goal, run under a 7 min/mile pace!  Did he make it? Watch this extraordinary documentary to find out.
The movie also features celebrated runners 
Bill Rodgers, Paula Radcliffe, Billy Mills, Dean Karnazes, and many more!!

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


Ongoing Events

6AM Saturday “Group" Runs!

As we carefully tread the road back to normality, we have removed the 10 person group restriction and added water stops along the route. Here are additional protocols for AORTA members.

1) Follow social distancing protocol.
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 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.

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 clemster@aol.com 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



AORTA News: August 31st, 2020

Saturday Water Stops Are Back!
After careful deliberation, the AORTA board has decided to restore Saturday group run water stops starting this Saturday! These water stops will be setup in a large open area (to allow social distancing) every 2.5 to 3 miles along the long route, organized the same way prior to the pandemic, and offered for your benefit. You are welcome to use or not use them at your discretion. Bring personal hand sanitizer as desired. If you do not feel comfortable using this public accommodation, please consider bringing your own choice of hydration.

Water Stop Volunteers Needed
Click here or on the picture on the right to sign up for one the upcoming water stops. 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!).

6AM Saturday “Group" Runs!

As we carefully tread the road back to normality, we have removed the 10 person group restriction and added water stops along the route. Here are additional protocols for AORTA members.

1) Follow social distancing protocol.
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 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/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.


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


10 Astounding Health Benefits of Running
Amy Burfoot, PodiumRunner (paraphrased)

Here are the many ways running changes your life.

1. Running Adds Years To Your Life And Life To Your Years - A 2018 study found that runners have a 25 to 30 percent lower rate of all-cause mortality than non-runners. It concluded: “Any amount of running, even one a week, is better than no running.” Another paper show that runners gain about three years of extra life.

Few of us just want to live longer, but a productive, healthy active life. That’s where running and high-fitness shine. Researchers at Ball State University found that 75-year-old lifetime runners and bicyclists had biological profiles closer to 25-year-old graduate students!

2. Running Helps You Sleep Better - It’s no secret that sleep is especially important for athletes. After all, it’s when the body performs all its repair work. This also goes both ways. The more you exercise, the more you need quality sleep. The worse your sleep habits, the less likely you are to exercise regularly. According to experts from John Hopkins, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality.”

3. Running Can Improve Your Knees And Back - This is one beneift that many find difficult to believe. They reason is that running is an impact sport, which must be bad on the joints. We all know a number of runners who developed knee pain and had to switch to bicycling. That’s true, but it’s also true that sedentary, out-of-shape adults have worse knees and back problems, on average, than most runners.

Studies have found that the arthritis rate of active marathoners was below that of the general U.S. population. Also, the knees of novice runners sustatined improvement, for at least 6 months post-marathon, in the condition of their bone marrow and articular cartilage. Endurance runners also exhibited less age-related decline in their lumbar IVDs (intervertebral disc height).

4. Running Helps You Lose Weight, And Keep It Off - Because it involves continuously moving your entire body weight, running burns more calories than most other activities. While it has been said that you “can’t outrun a bad diet,” exercise can and does result in weight loss. While losing weight may not be difficult for some, keeping it off is incredibly hard. Only one group is known to beat the odds, and that is individuals who commit to a consistent, long-term exercise regimen.

5. Running Improves Your Immunity - Modest exercise improves immunity, while ultra-endurance efforts can decrease immunity (at least until you have fully recovered). Running can improve the body’s surveillance against disease, lower inflammation, enhance gut microbiota composition, reduce risk of upper respiratory infections and influence, and improve antibody response.. up to point. Extreme exercise can temporaritly lower your immunity.

6. Running Improves Cognitive Function - This is the newest and most unexpected area of health bnefits produced by running. By increasing the heart rate and blood flow, one meta-analysis revealed that running improves brain health by stimulating the release of brain-derived neurotrophic factor (BDNF). This protein encourages the growth and survival of neurons in the brain. Another study showed that high fitness improves total brain volume, including gray matter.

7. Running Reduces Risk Of Many Cancers - An article from the JAMA (Journal of the American Medical Association) concluded that high-fitness exercisers had a lower risk for developing 26 different kinds of cancer than low- and non-exercisers. Running is also helpful if  you unfortunately do develop cancer. In that case, regular exercise lowers side effects from the difficult treatments while supporting you physically and emotionally.

8. Running Improves Mental Health, And Reduces Depression - Many runners take up the sport to improve their physical fitness. After a short time, these new runners often find that running makes them feel better. They talk about their emotions, mood, mental energy, fewer blue days, and the like. A 2016 analysis concluded that exercise is an effective treatment for depression, is as effective as psychotherapy and prescription meds, and may serve as an alternative to medical treatments. 

9. Running Improves Glucose Regulation, And Lowers Risk Of Diabetes And Pre-Diabetes - High blood glucose levels, often leading to diabetes, are a major “side effect” of the obesity-overweight epidemic. Running can substantially improve this condition by preventing or reducing Type 2 diabetes and benefit those with Type 1 diabetes. It can also prevent those with pre-diabetes from developing full-fledged Type 2 diabetes. A report published in 2019 found that runners had a 72 percent lower rate of diabetes development versus non-runners.

10. Running Lowers Your Blood Pressure - The Global Burden of Disease published in 2016 investigated 388 different health risks and the effects of each. It found that that the number one risk by a large margin, was high blood pressure. Even more so than cigarette smoking!

Running and other moderate exercise is a proven, non-drug-related way to lower blood pressure. While it was formerly thought that steady, continuous workouts were more effective in improving blood pressure. Newer research has reversed that position. A 2019 meta-analysis supports HIIT (high intensity interval training) for better blood pressure.

Link to PodiumRunner,com article


Quote of the Week

   “In running or in life, I’ve found it really important to not shy away from races, workouts, exercises, or experiences that I know I’m not great at or familiar with.”

                                   - Molly Huddle


Video of the Week
Top 6 Tips On How To Run Without Getting Tired!

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


Ongoing Events

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.


http://www.marathonguide.com/training/coachmindy/heat.cfm


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




AORTA News: August 24th, 2020

AU Welcome Back!!

Returning Tigers, looking for a local running group to share fun and friendship while striding around the town? Join us every Saturday morning for our weekly group runs. Check the column at right for our schedules. These routes feature waterstops every two and a half to three miles! All are welcome and membership is not required, although we do ask you take necessary precautions to stay safe.

Schools Are Open - Be Safe!
It’s that time of the year where our local schools will be filled with the ever burgeoning youth population which means more traffic, crowded sidewalks, crosswalks and intersections. Despite all the warnings and admonitions, texting while driving is still an epidemic. In fact, 
“texting while driving has now surpassed drinking and driving as the leading cause of death among teens, according to a new study.” 

The reality is that kids aren’t drinking seven days a week, but they are carrying their cell phones every minute of the day. We adults aren’t any better. A Pew Research group study showed that a higher percent of adults text and drive compared to teens. How many do YOU see in Auburn every day? From a runner’s perspective, a driving texter may get into an accident but may survive. A runner who gets hit by a driving texter will most certainly be maimed for life or killed. Be safe out there.


6AM Saturday “Group" Runs!

As we carefully tread the road back to normality, we have removed the 10 person group restriction. 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 Events!

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.


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


COVID Screen Time Is Affecting Your Mental Health
Jordan Smith, Runner’s World (paraphrased)

The Centers for Disease Control's (CDC) physical distancing measures is taking a toll on everyone’s mental health. But how exactly does a change in exercise levels and increased screen and sedentary time affect you?

A recent study showed that those who reported previously hitting the recommended amount of physical activity (150 minutes of moderate physical activity, 75 minutes of vigorous, or a combination weekly), but no longer met that threshold, reported having worse mental health.

Study participants reported their screen and sitting time increased by 20 to 30 percent on average. Those who consistently reported less than eight hours a day of screen time (both before and after COVID) had lower depressive symptoms than the people whose screen time went from less than eight hours to more than eight hours.

The preliminary findings suggest that increasing efforts to maintain physical activity and limit screen time should be put in place, while also recognizing the potential short- and long-term mental health effects of COVID.

The Bottom Line: Previous studies have found that regular exercise, such as running or yoga, can help cut depression and boost your mental health. So even though times are tough right now, if you can, try replacing some sedentary time daily with yoga, lace up for some miles, or a living room workout, aiming for at least 150 minutes of moderate physical activity weekly to help boost your mental (and physical) health.

Link to Runner'sWorld,com article


Quote of the Week

      “All truly great thoughts

         are conceived while walking.”


                       
 -Friedrich Nietzsche


Video of the Week
Nike: Last

Anyone can be a runner. All you have to do is start running.

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


Ongoing Events

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.


http://www.marathonguide.com/training/coachmindy/heat.cfm


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



AORTA News: August 17th, 2020

AU Welcome Back!!

Returning Tigers, looking for a local running group to share fun and friendship while striding around the town? Join us every Saturday morning for our weekly group runs. Check the column at right for our schedules. All are welcome and membership is not required, although we do ask you take necessary precautions to stay safe.

Schools Are Open - Be Safe!
It’s that time of the year where our local schools will be filled with the ever burgeoning youth population which means more traffic, crowded sidewalks, crosswalks and intersections. Despite all the warnings and admonitions, texting while driving is still an epidemic. In fact, 
distracted driving tops drinking and driving as the leading cause of death among teens.”

The reality is that kids aren’t drinking seven days a week, but they are carrying their cell phones every minute of the day. We adults aren’t any better. A Pew Research group study showed that a higher percent of adults text and drive compared to teens. How many do YOU see in Auburn every day? From a runner’s perspective, a driving texter may get into an accident but may survive. A runner who gets hit by a driving texter will most certainly be maimed for life or killed. Be safe out there.


Upcoming Local Events!

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 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.


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


Study: Run More, Eat Less
Liz Applegate, Runner’s World (paraphrased)

Contrary to popular belief, exercising does not necessarily make you (especially women) eat more. Researchers found working out was more effective at limiting total calorie consumption than simply eating less food. 

The researchers conducted two experiments to study appetite and related gut-hormones that are critical in modulating hunger levels. In the first experiment, twelve women were given food equal to each participant’s calorie needs for an inactive day. The next visit, they were given the same amount but ran for 90-minutes at a medium-hard effort. The third visit the participants’ amounts were deducted the number of calories burned during the run. At the end of each session, participants were given access to consume as much as they want at a food buffet.

Results showed that the participants were hungrier on the day they were given less food, causing them to eat more at the food buffet. They also exhibited higher concentrations of the gut hormone that stimulates appetite. But when the women had exercised, they produced more of the gut hormone that reduces appetite and ate less compared to when they hadn't exercised.

The second experiment comprised of 10 women and 10 men over two visits. During each visit, participants were fed a standard meal and then given access to a food buffet for 30 minutes. The only difference was participants ran for an hour during the second visit. The researchers found that after running, subjects didn't have as big an appetite and ate less at the food buffet. 

Taken together, this study demonstrates that exercise can suppress appetite, allowing people to consume fewer calories. Further, the researchers found exercise stimulated the gut hormone that reduces appetite. 

Control Your Appetite

Embrace Mornings
Working out when the sun wakes up will start your day off right. You’ll also be able to take advantage of the reduced appetite effect following exercise to help you stay on track with your calorie goals throughout the day.

Walk Before Lunch
Take a brisk walk before lunch to avoid overeating.

Move While You Wait
Do a quick circuit workout while your food warms up to burn a few extra calories. 

Link to Runner'sWorld,com article


Quote of the Week
We wouldn’t be alive without love, we wouldn’t have survived without running. Maybe we shouldn’t be surprised that getting better at one could make you better at the other.””

                        -Christopher McDougall


Video of the Week
How a Brooklyn Criminalist Qualified for The Olympic Trials

It all started with a wager. When Leigh Anne Sharek was fresh out of college, a friend bet her a 5K. While Sharek had run a bit as an undergrad at Pace University—and was naturally fit from a decade of competing in gymnastics—she had never gone more than a few miles at a time, let alone raced. Still, that bet ignited a fire.

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


Ongoing Events

6AM Saturday “Group" Runs!

As we carefully tread the road back to normality, we have removed the 10 person group restriction. 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.


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.


http://www.marathonguide.com/training/coachmindy/heat.cfm


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






AORTA News: August 10th, 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 Starting This Saturday!

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


6 Injuries Never To Train Through
K. Aleisha Fetters, Runner’s World (paraphrased)

Runners, and most athletes, pride themselves on pushing through adversity. If this includes pain, you’re putting yourself at risk of losing those gains than if you were to ease up on your long runs.

Listen to your body’s feedback. If you have to alter your form to protect a sore spot, you can easily take one overuse injury and turn it into six.

Whether you’re pounding the pavement, plyo boxes, or the weightlifting floor, here are six common injuries that should make you hit the brakes.

1. Stress Fractures - Caused by microscopic breaks in the bone, symptoms include pain that worsens when pressing on the area, single-leg hopping, or running. These are also known as “shin splints” in the lower leg. Continuing bone stress can result in a full break. Alternative exercises include cycling, swimming, running in the pool, and strength training.

2. Patellofemoral Pain Syndrom - Also called “runner’s knee”, this is a condition in which the kneecap rubs on the thighbone. Symptoms include pain at the front of the knee accompanied with activities such as going down stairs, squatting, and after rigorous exercise. Muscle and strength imbalances in the quads and hips and excessive tightness in the connective tissues around the knees are the usual culprints. Training through runner’s knee can increase damage and degradation of the cartilage that sits underneath your kneecap. Once you lose that, it’s gone. Lateral walks, glute bridges, side-plank clams, and front planks can help get your kneecap in proper alignment.

3. Achilles Tendonitis - The Achilles tendon is the strongest and thickest tendon in the body connecting the calf muscles to the heel bone. Acute injuries range from mild damage to a complete rupture. Pain is often felt at the heel and back of the ankle. Caused when too much demand is put on the tendon due to tight, weak calf muscles. Pushing through it can progress from chronic degeneration to complete tear of the tendon. Treatment includes eccentric exercises of the ankle, foot, and knee such as foot rolls, calf stretches, and calf raises. When returning to running, reduce your stride length, avoid speed workouts, and stay on flat surfaces to reduce stress on the tendon.

4. Hip Pain - Decreased core and gluteal stability may result in hip inpingement, gluteal tendinitis, iliotibial band (IT) syndrome, and stress fractures in the hip. Any pain in your hips can quickly throw off your total-body alignment and introduce new injuries. Plus, the numerous tendons that hook into your hips receive relatively little blood supply, meaning that they won’t heal quickly. Exercises such as bridges, lateral walks, pain-free lunges and squats, and single-limb balances are key to promoting core and hip strength.

5. Hamstring Strains - Sudden pain or spasms occur when the muscle tears that range from microscopic to complete detachment. While relatively uncommon which requires swift intervention, they are accompanied by intense bruising and swelling. A weak core and simply not warming up properly are contributing factors to the imbalance between the hamstrings, quads, and glutes. Sitting all day can also lead to hamstring tightness. Work on squats, Romanian deadlifts, and hip thrusts to strengthen the hamstrings and glutes. Start with light weights and focus on slowing the lowering part of each exercise. Until the pain subsides, stick with cross-training activities that don’t stress the legs.

6. Lower Back Pain - A common complaint of athletes and couch potatoes alike, lower back pain is often caused by a weak core and glute muscles, improper movement patterns, and overworking the muscles that support and stabilize the pelvis and spine. Lingering back pain can easily turn into debilititating pain if not treated properly. Exercises such as side planks (with reach through), legs down with scissors, and mountain climbers can assist in training the core muscles. Talking to a physical therapist or spinal health expert trained in non-surgical interventions can offer exercises that target the exact cause of your back pain.

Link to Runner'sWorld,com article


Quote of the Week

      “The pain of running

             relieves the pain of living.”

                        -Jacqueline Simon Gunn


Video of the Week
Home Workouts Be Like… (0:19)

** 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 (Complete!)
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 was.....no 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.


http://www.marathonguide.com/training/coachmindy/heat.cfm




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 was.....no 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.


http://www.marathonguide.com/training/coachmindy/heat.cfm




AORTA News: July 27th, 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


Breakfast or No Breakfast Before A Run?
MaryGrace Taylor, Runner’s World (paraphrased)

If you’ve ever had a big breakfast right before a run, you’ve probably had a bit of queasiness and cramping. But running on an empty stomach can lead to serious bonking. So what to do?

The Case For Breakfast
Without nourishment, the fuel your muscles use for energy are pretty low. You’ll likely have enough to make it through a short run that’s less than an hour at an easy to moderate effort. But if you plan to run for more than 60 minutes or do intense intervals on a totally empty stomach, you might find yourself feeling slow, lethargic, or even lightheaded.

Eating before harder efforts brings those glucose levels back up. so your muscles have plenty of fuel to put to work quickly. The problem? Having a ton of food jostling around in your stomach can be a recipe for nausea, side stiches, or vomiting. And even if you don’t feel quesy, there’s a good chance your run will seem harder. During digestion, blood gets diverted toward your GI tract and awy from working muscles (in this case, your legs).

The Case For An Empty Stomach
Pounding the pavement without eating may help you steer clear of stomach issues. Time is also a factor. Not spending time prepping food and eating before your run means a little more sleep.

But skipping breakfast can set you up for problems on long or intense runs. You may find yourself dragging without that ready source of glucose. To make matters worse: Running without adequate fuel boosts your body’s levels of the stress hormone cortisol, which can temporarily suppress your immune system and make you more susceptible to getting sick.

If you’re trying to lose weight, despite what you may have heard, running on an empty stomach does increase the amount of fat calories you burn, but that doesn’t mean faster weight loss. When running, you burn both carbs and fat. If you’re low on carbs, the body will kick in more stored fast for fuel. But due to low energy, you may not run as hard or as long. And after your run, your metabolism may slow due to your semi-fasted state. All this translates into fewer calories burned.

So… What Should You Do?
It depends on what your workout looks like. Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. But if you’re going longer or are doing something intense like intervals, hills, or speedwork, it’s a good idea to get something in your stomach.

If you plan to have a full breakfast, allow yourself at least two hours before running to digest and keep quesiness at bay. Aim for a mix of complex carbs and protein such as scrambled eggs with whole grain toast, yogurt with fruit and whole grain cereal, or oatmeal with milk, fruit and nuts. Save the giant cinnamon roll or bacon, egg, and cheese sandwich for a day when you’re resting or running later on. High-fat foods take longer to digest and are more likely to mess with your stomach.

If you don’t have time to eat and digest before running or you just don’t have an appetite, fuel up with something smaller that you can eat right before heading out. Focus on getting at least 100 calories of a carb-rich food such as a banana, a handful of pretzels, or whole grain cereal, or a slice of toast. You can eat the rest of your breakfast after your run. An energy gel pack with around 100 calories is another good option.

Link to RunnersWorld,com article


Quote of the Week

  “If you are in a bad mood go for a walk.

         If you are still in a bad mood go for another walk.”

                                          - Hippocrates


Video of the Week
Nobody Has Done This Before - Bekele and Gebrselassie (11:03)

This is what happens when 2 legends collide. The 2003 World Championship 10,000 meters was truly a unique moment in the history of distance running.  In the race, Kenenisa Bekele and Haile Gebrselassie raced to become the world champion in the 10k, and wow what a race it was.  These 2 runners are largely regarded as the 2 greatest distance runners in the history of the sport, and with such speed and endurance clashing at once, we saw an absolutely historic performance.

** 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
Just about to wrap up the 2020 season - last run is next Tuesday, July 28. We'll have pizza after the run, which has become a tradition to close out the season. Speaking of food, much thanks to Shane for bringing watermelon last night. Perfect after a hot, humid run! Also, much thanks to all of you who have shown up week after week in this Covid-shortened season.

See you next week!
Doug Underwood


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.


http://www.marathonguide.com/training/coachmindy/heat.cfm




AORTA News: July 20th, 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



Exercise Can Boost Your Immune System
Jordan Smith, Runner’s World (paraphrased)

A recently published review found that aging, obesity, and inactivity can negatively affect the immune system. But, not surprisingly, engaging in a healthy lifestyle can help improve the immune system and even reduce mortality rates from respiratory illnesses.

So, how can you make exercise work in your favor, and how much do you need? The review found that 30 to 60 minutes of near daily brisk walking (at least 3.5 miles per hour, or a 17-minute mile) can improve your body’s defense against germs.

That’s because each time you exercise, the activity increases the exchange of important white blood cells between peripheral tissues - which help with the body’s immune response - and the circulation (blood and lymph vessels). This increases the activity of immune cels in the bloodstream looking for viruses.

Those who adopt a healthier lifestyle, especially those who were previously sedentary, may improve their chances of recovery from upper respiratory tract infections.

On the flip side, overtraining that leads to chronic fatigue, performance decline and mood disturbances can decrease immune function, resulting in increased odds for respiratory infections. As for increasing your mileage during marathon training or adding in more tough workouts? You’ll want to be careful you don’t push too hard. In other words, keep exercise training at normal levels until this pandemic gets under control.

Bottom line: If you are already an avid exerciser - keep it up, but remember everything is multifactorial. Physical activity is just one important factor that helps the immune system do its job better. Other factors include high flavonoid intake from berries and other fruits, low mental stress, regular sleep, and a nutrient-rich diet. And if you haven’t previously been active, making healthy changes in your diet and exercise routines will be beneficial to your health, just be sure to check in with a doctor.

Link to RunnersWorld,com article


Quote of the Week

        “An early-morning walk
               is a blessing for the whole day.”

                                      - Henry David Thoreau


Video of the Week
Virtual Winter Run in Norway! (54:39)

Get out of the heat and a take a virtual run on a treadmill in sunny winter conditions in Norway! You'll run along a river, crossing several bridges, a bit of forest, and also a graveyard. Feel and breathe the fresh air from this run, as the temperature is -1 C° / 30,2 F, and the sky is almost clear.
** 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
Winding down - a couple of weeks left - and it gets hotter and hotter. That's July for you, nothing new here! Our participation was down a bit yesterday evening, as several were out of town (the beach sounds pretty good about now). Hope you can help us finish out the last two weeks. I'm thinking that pizza is sounding pretty good for July 28, as is our tradition to close out the series. Sounds pretty good already!

See you next week!
Doug Underwood


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.

http://www.marathonguide.com/training/coachmindy/heat.cfm





AORTA News: July 13th, 2020

July 4th - AORTA Virtual 5K/10K Recap!


Congratulations and thanks to all who signed up, donated, and participated in AORTA’s FIRST Virtual 5K/10!  136 participants (78 5K and 58 10K) donated over $1,800 in support of AORTA and GIrls on the Run (GOTR)! Make sure you enter your virtual results on the RunSignUp website!


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.


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


Coffee May Prevent Against Irregular Heart Beat
Elizabeth Millard, Runner’s World (paraphrased)

We all know coffee gives you an energy boost but is all that caffeine day after day bad for your heart? Recent research suggests the opposite may be true.

In a study of over 350,000 participants between 40 to 69 years old, researchers noted that each daily cup of coffee up to four cups was associated with lower incidence of arrhythmia (irregular heart beat).

The sweet spot for lowering risk seemed to be one to two cups, and five cups was when the risks started to level out. So, a few cups are protective, but more is not always better.

Note that the study is observational and these results are correlative, which means researchers didn’t prove coffee actually causes better heart function. That said, this study adds to others that showcase the potential benefits of caffeine, and coffee specifically.

For example, a 2011 study noted that physicians often advise patients with arrhythmia to avoid caffeinated coffee in the belief that it increase haart palpitations, but the controlled experiements have shown there’s no evidence of that effect. But in fact the opposite is true.

Why is coffee so beneficial for heart health? While the exact reasons weren’t explored, coffee is rich in polyphenols - plant compounds full of antioxidants - which have been linked to better cell function in the heart and blood vessels. This, in turn, can prevent against other heart issues such as heart disease and stroke.

Link to RunnersWorld,com article


Quote of the Week
“After joyfully working each morning, I would leave off around midday to challenge myself to a footrace. Speeding along the sunny paths of the Jardin du Luxembourg, ideas would breed like aphids in my head – for creative invention is easy and sublime when air cycles quickly through the lungs and the body is busy at noble tasks.”

                                      - Roman Payne


Video of the Week
15 Hours with Amelia Boone (8:31)

The film follows Amelia Boone, one of the best ultrarunners and obstacle course athletes in the world, through her devastating fall from and return to competition after she suffered a stress fracture in her femur in 2016. For runners who are sidelined with an injury or are going through other hardships, this movie will remind you that even the worst challenges, heartbreaks, and frustrations can be overcome—and you’ll be stronger because of them.

** 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
Week 10 in the books and 3 more runs in this Covid-19 shortened series - a warm and muggy run, but that is what we expect in July. These results will reflect some slower times due to the weather conditions. Even so, it's been great to get together every week for a run and some visiting. If you are reading this and have not run with us yet, come on out next week. Be sure to bring some water/Gatorade along with you, as we continue with our "On Your Own" philosophy. Hopefully next year we can get back to normal.

Stay safe
Doug Underwood


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.


http://www.marathonguide.com/training/coachmindy/heat.cfm





AORTA News: July 6th, 2020

6AM Saturday “Group" Runs Are Back!

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.


July 4th - AORTA Virtual 5K/10K
- Dates: July 4-July 11
- Location: Auburn TCBY or Anywhere!
- Time: Your choice
- Distance(s): 5K, 10K
Description
This virtual race will take place anytime between Saturday, July 4 and Saturday, July 11. This event is FREE! However, we need your help! Support your local running club AND Girls on the Run (GOTR) by making a donation. Add a t-shirt for $12 or a singlet for only $15! 

YOU choose your own route! It can be in your neighborhood, at the beach, on a treadmill, on vacation or on a trail. Don't know a 5k or 10k route? Look on the right hand column for the July 4th 5k (3.1 mile) and 10k (6.2 mile) routes. PRINT your race bib and show off your support for AORTA and GOTR! You'll be able to upload your time once you complete your run. T-shirt pickup day/time and location will be communicated via email. 


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


Merriam-AORTA Running Dictionary
The COVID-19 pandemic spawned a number of new phrases including Social DistancingClose Contact, and Self-Quarantine which were added to the illustrious Merriam-AORTA Dictionary a few months ago. Few, however, understand the provenance of the term COVID-19, which has become a ubiquitous addition to our vocabulary. To help those, here’s a quick primer of the term along with an associated affliction by AORTA members who may recognize the symptoms but were unfamiliar with this related disease.

COVID-19 (Corona Virus Disease - 2019)
noun: a mild to severe respiratory illness caused by a coronavirus (Severe acute respiratory syndrome coronavirus 2 of the genus Betacoronavirus), transmitted chiefly by contact with infectious material (such as respiratory droplets) or with objects or surfaces contaminated by the causative virus, and is characterized by fever, cough, and shortness of breath which may progress to pneumonia and respiratory failure.

KEVID-19 (Keven Virus Disease - 2019)
noun: a mild to severe mental illness caused by a kevenvirus (Severe acute mental syndrome of the genus Betakevenvirus but unrelated to the KevinBaconvirus), transmitted chiefly by contact with oratory material (such as sardonic dialogue) or with other contaminated kevenvirus individuals, and is characterized by a slower cadence, increased heart rate, shortness of stride eventually progressing to a lower VO2max, donut addiction, and multiple DNFs.


How Quickly Does Your Skeleton Regenerate Itself?
Marissa Laliberte, TheHealth.com(paraphrased)

Did you know? Your bones are not the same ones you were born with. You’re not the same person you were as a child. In fact, you’re not even the same person you were five years ago.

Like your fingernails, hair and skin, your bones don’t last a lifetime. Bones are masters at rebuilding themselves, which is why most broken bones can heal on their own with nothing more than a cast to guide them into the right shape.

Bones have special cells called osteoclats which break down bone (even if it isn’t fractured) and send the minerals into your blood stream. As osteroclasts break down bone, osteoblasts build up new bone. Each year, about 10 percent of your entire skeleton will be rebuilt.

However, that 10 percent is just an average - some bone grows faster than that, and some grows slower. While some parts of your bone will turn over quickly, other parts stick around for decades. In fact most bone cells have a half-life of 25 years, and they could live as long as 50 years.

Link to thehealthy.com article


Quote of the Week

       “Adversity causes some men to break;

                     others to break records.”


                                      - William Arthur Ward


Video of the Week
MS Made Me A Better Runner (10:10)

Diagnosed with Multiple Sclerosis at 15, Kayla Montgomery fought her disease to become one of the best distance runners in North Carolina history, winning three state titles and the 2013 North Carolina Gatorade runner of the year.  She was featured in a video on this website back in March 2014.

** 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
We have the green light to participate in Summer Swing 5K runs. Due to Covid-19 precautions, runners won't be handling forms, pens, money, or a common cooler - so be sure to bring whatever water or sports drink you will need. Main thing is, just show up at the Denson Drive Recreation Center by 6pm, and the run starts at 6:15pm. We will time the runs and post results for those interested in seeing their progress. Please practice social distancing and other precautions that you consider appropriate. Give me a call or text at 334-524-5021, or email at durunforfun@yahoo.com if you have any questions. Hope to see you there!

Doug Underwood


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.


http://www.marathonguide.com/training/coachmindy/heat.cfm






AORTA News: June 29th, 2020

Saturday “Group" Runs Are Back!

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 guidelines.
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.


July 4th - AORTA Virtual 5K/10K
- Dates: July 4-July 11
- Location: Auburn TCBY or Anywhere!
- Time: Your choice
- Distance(s): 5K, 10K
Description
This virtual race will take place anytime between Saturday, July 4 and Saturday, July 11. This event is FREE! However, we need your help! Support your local running club AND Girls on the Run (GOTR) by making a donation. Add a t-shirt for $12 or a singlet for only $15! 

YOU choose your own route! It can be in your neighborhood, at the beach, on a treadmill, on vacation or on a trail. Don't know a 5k or 10k route? Look on the right hand column for the July 4th 5k (3.1 mile) and 10k (6.2 mile) routes. PRINT your race bib and show off your support for AORTA and GOTR! You'll be able to upload your time once you complete your run. T-shirt pickup day/time and location will be communicated via email. 


Summer 5K Series - Opelika
We have the green light to participate in Summer Swing 5K runs. Due to Covid-19 precautions, runners won't be handling forms, pens, money, or a common cooler - so be sure to bring whatever water or sports drink you will need. Main thing is, just show up at the Denson Drive Recreation Center by 6pm, and the run starts at 6:15pm. We will time the runs and post results for those interested in seeing their progress. Please practice social distancing and other precautions that you consider appropriate. Give me a call or text at 334-524-5021, or email at durunforfun@yahoo.com if you have any questions. Hope to see you there!

Doug Underwood


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


Merriam-AORTA Running Dictionary
The COVID-19 pandemic spawned a number of new phrases including Social DistancingClose Contact, and Self-Quarantine which were added to the illustrious Merriam-AORTA Dictionary a few months ago. Few, however, understand the provenance of the term COVID-19, which has become a ubiquitous addition to our vocabulary. To help those, here’s a quick primer of the term along with an associated affliction by AORTA members who may recognize the symptoms but were unfamiliar with this related disease.

COVID-19 (Corona Virus Disease - 2019)
noun: a mild to severe respiratory illness caused by a coronavirus (Severe acute respiratory syndrome coronavirus 2 of the genus Betacoronavirus), transmitted chiefly by contact with infectious material (such as respiratory droplets) or with objects or surfaces contaminated by the causative virus, and is characterized by fever, cough, and shortness of breath which may progress to pneumonia and respiratory failure.

KEVID-19 (Keven Virus Disease - 2019)
noun: a mild to severe mental illness caused by a kevenvirus (Severe acute mental syndrome of the genus Betakevenvirus but unrelated to the KevinBaconvirus), transmitted chiefly by contact with oratory material (such as sardonic dialogue) or with other contaminated kevenvirus individuals, and is characterized by a slower cadence, increased heart rate, shortness of stride eventually progressing to a lower VO2max, donut addiction, and multiple DNFs.


13 Tips For Running In Heat & Humidity
Angela Bekkala, Active.com (paraphrased)

For anyone who has been running the last few weeks, some may wonder why their easy pace now feels like they’re running in mud and getting nowhere fast. The answer is no secret. The warmer the weather, the harder your body has to work to keep you cool. Your heart rate will be higher and breathing more difficult. The reason why is your body is directing blood to the skin to cool you off through sweating. That means there’s less blood available to transport oxygent to your muscles. What would normally ben an easy-paced run feels more like a max all-out effort.

The good news is that you don’t need to retreat inside for the next few months. There are plenty of things to try to make it a little bit more comfortable. 

Less is Best: Wear as little clothing as possible - If you are the sports bra only or shirtless kind of person, do that. Stick to light-colored, loose, wicking materials. Body Glide can be a life saver for preventing chafing.

Don’t Forget The Sunscreen - Even if it’s early morning or partly cloudy, sunscreen will protect you from skin cancer and other skin damage. Be sure it’s sweat proof.

Wear a Hat or Visor - Protect your skin from the sun and keep your face shielded. Soak the hat or visor in cold water before heading out.

Start Slow and End Slow - Do a warm up even when the temperatures are high. You want to gradually increase your heart rate rather than starting out too fast. Do a gradual slow-down that includes some time slow walking to help regulate your heart rate and cool your body.

Run Early - The humidity may be high in the morning, but at least you won’t have the blazing sun on you.

Run Late - If you aren’t a morning person, wait until the late evening when even the humidity may dip.

Slow Down - Run for time and effort rather than distance and pace. Save the hard pace workouts for a day when the temp and humidity are lower.

Hit the Trails - Trail runnig takes you off the hot asphalt and concrete and usually offers shade from trees. It also forces you to slow down.

Drink Up - If you plan to run more than 75 to 90 minutes, carry a hand-held water bottle, hydration belt or hydration vest. Or stash water bottles along your intended route ahead of time. For an extra dose of cooling relieve, freeze your water bottles before your run. Plan your rouate along accessible drinking fountains is another alternative. You may also want to add electrolytes to help balance the salts lost through increased sweating.

Ice It - Ultrarunners use this trick all the time. Stuff a bandana full of ice and tie it so the ice is at the back of your neck. Or fill up your hat with ice before putting it on your head.

Run With Friends - Having companions to commiserate with while you slog through the heat makes it more tolerable.

Take It Inside - If it’s really hot and humid and your only option is to run during the hottest part of the day, take it inside to the treadmill.

Don’t Run - Not running is unthinkable for some runners, but sometimes the heat and humidity just aren’t runner friendly. Opt fo cross-training instead on the bike or in the pool.

The good news is that the body acclimates to the heat and humidyt rather quickly, so you’ll become a more efficient summer runner in no time. Most of all, have fun and enjoy yourself but use common sense. Most of us only get this weather for a few short months. Before you know it, we’ll be complaining it’s too cold, so live it up!

Link to Active.com article


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.


http://www.marathonguide.com/training/coachmindy/heat.cfm



Quote of the Week

       “Try jogging when following your heart,
                                  it’s healthier.”


                                      - Benny Bellamacina


Video of the Week
Beyonce - God Bless the USA - July 4th (2:47)

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




AORTA News: June 22nd, 2020

Saturday “Group" Runs Are Back!

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.


July 4th - AORTA Virtual 5K/10K
- Dates: July 4-July 11
- Location: Auburn TCBY or Anywhere!
- Time: Your choice
- Distance(s): 5K, 10K
Description
This virtual race will take place anytime between Saturday, July 4 and Saturday, July 11. This event is FREE! However, we need your help! Support your local running club AND Girls on the Run (GOTR) by making a donation. Add a t-shirt for $12 or a singlet for only $15! 

YOU choose your own route! It can be in your neighborhood, at the beach, on a treadmill, on vacation or on a trail. Don't know a 5k or 10k route? Look on the right hand column for the July 4th (Money for Nothing) 5k (3.1 mile) and 10k (6.2 mile) routes. PRINT your race bib and show off your support for AORTA and GOTR! You'll be able to upload your time once you complete your run. T-shirt pickup day/time and location will be communicated via email. 


Summer 5K Series - Opelika
We have the green light to participate in Summer Swing 5K runs. Due to Covid-19 precautions, runners won't be handling forms, pens, money, or a common cooler - so be sure to bring whatever water or sports drink you will need. Main thing is, just show up at the Denson Drive Recreation Center by 6pm, and the run starts at 6:15pm. We will time the runs and post results for those interested in seeing their progress. Please practice social distancing and other precautions that you consider appropriate. Give me a call or text at 334-524-5021, or email at durunforfun@yahoo.com if you have any questions. Hope to see you there!

Doug Underwood


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


The Benefits of Slower Running
Orthology (paraphrased)

As the summer weather begins to torment our running brethren, most of us find ourselves slowing down to a crawl in the oppressive heat and humidity. While fast running is fun and rewarding, slow running is, perhaps, even more important to the longevity of your running.

You Are Building A Solid Base For Many Years Of Running
While often forgotten, fast and slow running work together to create a solid habit of running that grows and strengthens into a sturdy base. That base is created in the slower, longer workouts which works as active recovery after more taxing runs. The gentle stress of a slower pace pushes blood to the healing muscles allowing for more healing to occur. By building this base, you build the foundation for all your present and future running.

You Are Less Likely To Get Injured
Keeping the base slow and building that solid base allows your muscles, tendons, and ligaments to adjust to the new strain of each new distance and speed. This slow adaptation allows for less soreness, injury, and burnout along the way and that means more running for years to come.

You Are Getting Healthier Physically
A mile run at a six-minute pace and a mile at a 16-minute pace is still a mile. The distance is the same no matter how fast you run it and the health benefits are the same as well. The health benefits of running, which include lowering blood pressure, cholesterol, and heart disease, are the same whether you are a fast or slow runner.

You Can Enjoy More Conversation
Slower runs typically means you can maintain a pace that allows for conversation with running partners. You can keep up with your social life and pursue a healthy lifestyle at the same time by schedulig running dates with your friends. Those friends can also keep you accountalbe and help you achieve your fitness goals.

Slower Running Provides Mental And Emotional Training
There are multiple ways that running helps build your mental a
nd emotional health. It helps build confidence and self-reliance through those solo long runs. Resiliency is built through going back out day in and day out despite the bad and disappointing runs. And goal setting and determination are built through setting your eyes on a particular race and then not giving up along the way. All of those benefits are compunded even more by the social and conversational benefits of running with friends and enjoying the support system that provides.

Slower running has a very important position in anyone’s running regimen. Don’t get caught up in the need to always be faster. Allow yourself to go out and thoroughly enjoy all the physical and mental benefits of a long and slow run. Speed training can happen tomorrow.

Link to Orthology article


Quote of the Week

  “All I do is keep on running in my own cozy, homemade void, my own nostalgic silence. And this is a pretty wonderful thing. No matter what anybody else says."

                                        - Haruki Murakami

Video of the Week
What They Never Told You About America’s Greatest Sprinter (12:25)

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




AORTA News: June 15th, 2020

Saturday “Group" Runs Are Back!

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.


Summer 5K Series - Opelika
We have the green light to participate in Summer Swing 5K runs. Due to Covid-19 precautions, runners won't be handling forms, pens, money, or a common cooler - so be sure to bring whatever water or sports drink you will need. Main thing is, just show up at the Denson Drive Recreation Center by 6pm, and the run starts at 6:15pm. We will time the runs and post results for those interested in seeing their progress. Please practice social distancing and other precautions that you consider appropriate. Give me a call or text at 334-524-5021, or email at durunforfun@yahoo.com if you have any questions. Hope to see you there!

Doug Underwood


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


4 Reasons You Should Exercise For Stress Relief
Elizabeth Millard, Runner’s World (paraphrased)

Have the past couple months driven your anxiety and stress towards record levels?  You're not alone. According to a recent Gallup poll, adults who report they are “thriving” has dropped 48 percent - the lowest since 2008. Those experiencing significant stress and worry has risin 60 percent.

While deep breathing and telehealth sessions can help you relax, exercise may be the ultimate stress hack.

1. Better Sleep - Those who are active fall asleep faster and feel less sleepy during the day. Deep, uninterrupted sleep, reduces levels of cortisol, the hormone most related to the stress response.

2. Regulated Hormones - High cortisol levels wreak havoc over time, deplete your happy brain chemicals like serotonin, rob your sleep, and make you store fat - especially in your belly. It’s also linked to depression, food addiction, sugar cravings, and lowered resiliency.

3. Improved Gut Function - A healthy gut makes a healthy body and includes better stress response because the gut microbiome helps regulate central nervous system functions and supplies most of the body’s serotonin.

4. Lower Inflammation - Excessive inflammation plays a critical role in creating a stress response. Regular exercise creates anti-inflammatory effects and can be generated with just a single 20 minute walking or treadmill session. In addition to better regulation of cortisol, higher levels of happy chemicals, and lower inflammation, research suggests exercise can prompt more healthful eating and social connections.

Link to Runner’s World article


Quote of the Week

  “Some seek the comfort of their therapist’s office, others head to the corner pub and dive into a pint, but I chose running as my therapy."

                                        - Dean Karnazes

Video of the Week
Top 6 Quad Exercises You Need To Know (2:41)

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




AORTA News: June 8th, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.

Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.


Summer 5K Series - Opelika
Last night (June 2nd) we had our first run of the season, and it was great to see everyone. Things went well with our "On Your Own" run. If you weren't here, basically our runs this year are set up so that each runner brings what they need. Basically, the Summer Swing 5k Series is providing a place and time to get together and see friends, or make new friends, while having a structured (measured, marked, and timed) run. It's as "touchless" as we could make it, due to Covid-19 precautions. The results can be reached by clicking here. Looking forward to next week, hope to see you then!

Doug Underwood


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


In Defense of Walking More and Running Less
Emily Abbate, Runner’s World (paraphrased)

An avid runner, Emily was diagnosed with tendonitis in her priformis. Forced to rest by her orthopedist, she was allowed light movements as long it didn’t aggravate the area.

After a full week of rest and craving the outdoors, she started walking. As she writes, “Walking sucked at first… I envied every runner that passed me.” But after a few days, she started looking forward to her new, slower routine. 

Research has demonstrated that bouts of exercise under 60 minutes is good for your immune system. Walking or any weight-bearing exercise can increase bone density, an important factor for women. “Depending on your speed or if you’re walking up a hill, it can still be a great workout. You’re also still working a lot of the same musculature without the high-impact forces, that same gait pattern without excessive eccentric stress to your muscles.”

Walking also allowed Emily to focus on her form, something typically lost when running. “Where was my pelvis shifting? Was I standing tall? Was I engaging my glutes? Slowing down allowed me to be more present in my physical body.”

The slower pace also allowed her to be less stressed as the day carried on. "In a recent study, experts found that older adults who started their days with a morning walk improved their cognitive function, compared to those who skipped out and remained sedentary.”

Link to Runner’s World article


Quote of the Week
  “The Hopis consider running a form of prayer; they offer every step as a sacrifice to a loved one, and in return ask the great spirit to match their strength with some of his own."

                                        - Christopher McDougall

Video of the Week
Worst Things To Do Before A Run (6:18)

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




AORTA News: June 1st, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.

Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.


Summer 5K Series - Opelika (June 2nd!)
We have the green light to participate in Summer Swing 5K runs. Due to Covid-19 precautions, runners won't be handling forms, pens, money, or a common cooler - so be sure to bring whatever water or sports drink you will need. Main thing is, just show up at the Denson Drive Recreation Center by 6pm, and the run starts at 6:15pm. We will time the runs and post results for those interested in seeing their progress. Please practice social distancing and other precautions that you consider appropriate. Give me a call or text at 334-524-5021, or email at durunforfun@yahoo.com if you have any questions. Hope to see you there!

Doug Underwood


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


Boost Your VO2 Max So Running Faster Feels Easier
Molly Ritterbeck and Laura Williams, Runner’s World (paraphrased)

What runner doesn't want to run farther, faster, and with less effort? The question is how to do it. Research explains that the key is, in large part, your VO2 max. 

So, What Is VO2 Max?
In simple terms, it’s the "measurement of the maximum oxygen delivery and utilization for cardiovascular exercises,” and can be thought of like a car engine. A smaller engine has to work harder than a bigger engine. Although it’s trainable and de-trainable, your VO2 max is also governed by genetics. So whille one can improve their VO2 max, not everyone has the genetic potential to be Kipchoge.

Benefits of Increasing Your VO2 Max
The most obvious benefit of increasing your VO2 max is the potential improvements you’ll see in your running performance. A higher VO2 max indicates a higher anaerobic threshold - the breakpoint at which your intensity level is too high to keep up with the energy demands required for exercise that are provided through oxygen consumption alone. As you breathe harder, your muscles start to “burn,” indicating that you’re not getting enough oxygen needed to sustain the level of effort you’re exerting. Your body has started to use aerobic systems to help you continue to move. Eventually you’ll have to slow down or stop, returning to an aerobic level of intensity.

Even if your goal isn’t to improve performance, a higher VO2 max increases cardiovascular capacity which reduces the daily workload on the heart.

How to Increase Your VO2 Max
Studies have confirmed that high-intensity interval training (HIIT) can effectively improve your VO
2 max because it causes you to temporarily surpass your aerobic threshold before returning to a lower, aerobic, intensity. This causes your heart and lungs to adapt to the demands being asked of them. When a higher demand is placed on the cardiovascular system, the capacity to tolerate those demands will increase up to the genetic limit.

To force a rapid spike in your heart rate followed by a rapid drop back down, it makes sense to focus on HIIT in your gym or home routine, rather than on the road or track.  This means total-body exercises such as sled pushes, ball tosses, plyometric jumping, or ladder drills - basically anything that’s going to exert more energy than a simple bench press. As for reps and sets, start with 3 sets of 12-15 reps for bodyweight moves to keep your heart rate up. Or try a time-based scheme with 30 seconds of work with 10 seconds of rest between exercises and 1 minute of rest between rounds. If you’re doing a heavier, weight-based training cycle, stick to 4 to 5 sets of 6 reps per move.

If HIIT isn’t your thing, any workout that’s done regularly and places a higher, continuous demand on the cardio system can increase your VO2 max. The key is working at an intensity just below your anaerobic threshold for at least 15 minutes. This includes continuous hills, tempo runs, cycling, swimming, or any cross-training activity that places similar demands on your system.

Whatever you choose, the key is to stick with it. Increasing your VO2 max won’t happen overnight, but the more fit you are, the more time it will take to see improvements. If you’re out of shape to moderately fit, you may see improvements in as little as four to six weeks. If you are very fit, it could take as long as four to six months.

Link to Runner’s World article


Quote of the Week
  “When a person trains once, nothing happens. 
   When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical.
   Is it raining? That doesn’t matter.
   Am I tired? That doesn’t matter either.
   If one can stick to the training throughout the many long years, then will power is no longer a problem."

                                        - Emil Zatopek

Video of the Week
“Overcome” Documentary - The Transalpine-Run (22:54)

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




AORTA News: May 25th, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents. While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.


Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.



Summer 5K Series - Opelika (Updated 5/25)

Looks like we will be able to salvage our Summer Swing 5K runs for June and July!  There will be restrictions on what I can provide - essentially runners will need to bring their own sports drink and be “on their own” - but it will be free to anyone looking for some running company on Tuesday nights.  Look forward to seeing you June 2nd!

Doug Underwood


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

** Only runners will understand this picture! **


AORTA COVID-19 Running Playlist
Tired of having to shout while “social distance” running in a quasi-group that’s spread out across the road?  If so, here’s a mix of tunes you can take on your solo runs which features a somewhat electic mix of songs whose titles or lyrics (may or may not) reflect the current mood of the nation.  Enjoy!

Link to AORTA COVID-19 Playlist on Spotify



How Long Does It Take To Get Out Of Shape?
Scott Douglas, Runner’s World (paraphrased)

Work, injury, illness, bad weather, physical or mental fatigue. There are lots of reasons for us to go cold turkey under normal circumstatnces. COVID-19 is forcing us to stay inside as much as possible and many may not be able train to our full potential right now, especially for those of us who enjoy group runs.

So it’s natural to wonder: How long will it take to lose my fitness?

According to a 2018 study on 21 marathoners, a partial answer is that your heart starts to show significant signs of detraining after just a few weeks of little to no exercise.  Researchers found a group of Boston Marathon finishers who were willing to exercise less than two hours per week for eight weeks, with no workout to last more than an hour. During marathon training, they averaged over 30 miles per week, while during the study they averaged three to four miles per week. The researchers tested their cardio fitness two weeks before the marathon, then again at four and eight weeks after the marathon.

After four weeks, the runners had significant drops in blood and plasma volume, while their left ventricles decreased in mass and thickness. Blood volume decreased by 3.6 percent. One result would be a given pace feeling harder, because less oxygen would reach working muscles per heart beat.

During the next four weeks, changes regarding blood volume and left ventricle stabilized but interestingly neither the VO2 max or total hemoglobin mass changed. Nonetheless the runners’ performance on a treadmill test suffered with a declination in their ability to sustain a hard pace.

Of note, this study only looked at some key cardiovascular components of fitness and was limited to only 21 runners. Estimates of endurance performance degradation range from 4 to 25 percent after three to four weeks of no exercise.

Bottom line - the article suggests remaining minimally active, for both fitness and health reasons, even during a purposeful recovery phase.

Link to Runner’s World article


Quote of the Week

      “The trouble with jogging is that
                     the ice falls out of your glass.


                                        - Martin Mull


Video of the Week
We Remember - Memorial Day (1:52)

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




AORTA News: May 18th, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.

Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.


Summer 5K Series - Opelika
As we all know, the answer to so many questions these days is "Let's wait and see". As of today (May 3), Opelika Parks and Recreation facilities have not been reopened. Since the SS 5K series meets on P&R properties and uses their facilities, we are on hold. I have stayed in touch with P&R, and will be checking back with them in mid-May, when Governor Ivey's "Safer at Home" order expires. So, will we have any of our Summer Swing 5K runs this year? Hard to say at this point in time. I hope that we can, and will keep working towards that end.
Stay tuned, stay safe, and stay fit!

Doug Underwood


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


AORTA COVID-19 Running Playlist
Tired of having to shout while “social distance” running in a quasi-group that’s spread out across the road?  If so, here’s a mix of tunes you can take on your solo runs which features a somewhat electic mix of songs whose titles or lyrics (may or may not) reflect the current mood of the nation.  Enjoy!

Link to AORTA COVID-19 Playlist on Spotify



What To Expect When Running In The Heat
Richard A. Lovett, Runner’s World (paraphrased)

Many of us do everything we can to avoid running in the heat: running at dawn, the late evening, or on treadmills in air-conditioned gyms.  It is, however, totally possible to run in heat. And considering most gyms are closed for the time being due to coronavirus restrictions, running outdoors may be your only option.

In fact, the human body is remarkably adaptable to heat, more so than its ability to react to any other environmental stress that nature throws at us including altitude or cold.

Physiologically, 80 percent of the energy generated by our muscles winds up as heat.  In cold weather, that inefficiency keeps us warm. But in warmer conditions, the body has to get rid of it... usually through sweating. Another method is blood flow to the skin which carries excess heat from the muscles to the skin where it is transferred to the environment. But the body only has so much blood and in the battle between blood going to the skin or the muscles, the muscles always lose.  Which is why, even when you're barely sweating, your muscles get less oxygen and are therefore less efficient.

Here's a guide when preparing to run as the thermometer rises.

Running in 50℉ to 59℉ Heat
Even if you don't think these temperatures are hot - the longer the race, the more the heat will affect you.  A 2007 study found that elite runners ran a 1-2 minute slower marathon. 3:00 marathoners lose between 4-8 minutes.

Running in 60℉ to 69℉ Heat
These are conditions that start to be less than optimal.  A 40-minute 10K runner can expect to lose a bit more than six seconds per mile.  Elite marathoners can expect a 1 to 4 minute slower time.  Within a week, your blood plasma volume starts expanding which may increase your weight by a pound or two. But it gives you that much more fluid to sweat away. Another adaptation is that you start to sweat earlier and more profusely. Your sweat becomes less salty as your body works to conserve sodium, and your heart rate slows down to allow the heart to fill more completely between beats.  Start gradually and your body will adjust after 8 to 14 days of training.

Running in 70℉ to 79℉ Heat
At these temperatures, elite marathoners slow down by 3 minutes with sub-elites losing 20 minutes. Interestingly, women fare better than men. The most likely explanation is that women, being generally smaller then men, have a higher surface-to-mass ratio - which allows them to shed heat more efficiently. Body size is also a factor, regardless of gender.  The larger you are, the more strongly you will be affected by heat.

Running in 80℉ to 89℉ Heat
This is the point when additional sweating doesn't do any good. No matter how much you sweat, it won't evaporate fast enough to keep pace with the rate at which you generate heat. Your ONLY alternative is to SLOW DOWN. One can acclimate to these conditions, but it requires dedication.

Running in 90℉+ Heat
The key to racing in these conditions is to think about everything that may affect your performance, whether it's monitoring pace or your choice of clothing. Stints in a sauna can help, while it's also useful to work on hydration, even for shorter races. It's also possible to train yourself to drink more liquids with electrolytes such as Pedialyte. You won't be able to exceed one liter per hour, but most people aren't used to consuming even that much. Which means that in training for hot conditions, it's easy to dehydrate.

Link to Runner’s World article


Quote of the Week

   “There are many challenges wot long distance running, but one of the greatest is the question of where to put one's house keys.


                                        - Gabrielle Zevin


Video of the Week
Heavy as Lead Documentary - From 300 lbs to The Leadville 100 (16:53)

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


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 Water Stops: Mandy Yarbrough
- 2020 KD Shamrock 5K: Keven Yost
- February Water Stops: Damion McIntosh
- March Water Stops: Beth Kisor
- April Water Stops: N/A




AORTA News: May 11th, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.

Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.


Summer 5K Series - Opelika (Updated May 3rd)

As we all know, the answer to so many questions these days is "Let's wait and see". As of today (May 3), Opelika Parks and Recreation facilities have not been reopened. Since the SS 5K series meets on P&R properties and uses their facilities, we are on hold. I have stayed in touch with P&R, and will be checking back with them in mid-May, when Governor Ivey's "Safer at Home" order expires. So, will we have any of our Summer Swing 5K runs this year? Hard to say at this point in time. I hope that we can, and will keep working towards that end.

Stay tuned, stay safe, and stay fit!


Doug Underwood


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


AORTA COVID-19 Running Playlist
Tired of having to shout while “social distance” running in a quasi-group that’s spread out across the road?  If so, here’s a mix of tunes you can take on your solo runs which features a somewhat electic mix of songs whose titles or lyrics (may or may not) reflect the current mood of the nation.  Enjoy!

Link to AORTA COVID-19 Playlist on Spotify



A 12-Week Beginner Running Program
Sarah Lorge Butler, Runner’s World (paraphrased)

This may be a good time to start running as health experts are encouraging solo outside exercise for physical and psychological well-being.

The schedule below has helped thousands of beginners to start running since it was first published nine years ago.

Here’s what you should know before you begin.

1. Don’t attempt a new exercise program if you’re not feeling well.
2. Do this alone, or someone you’ve been living with. No friends at this time.
3. Progress at your own pace. This is a gentle progression from 30 minutes of walking to 30 minutes of running in 12 different stages.
4. Make sure yo can walk for 30 minutes at a time before trying to run.
5. Run slowly at first.
6. Make a schedule and stick to it.

Here’s the full 12-week schedule
Repeat each workout at least three or four times in a week before moving on to the next stage.

Stage 1 - Build up to 30 minutes of nonstop walking.

Stage 2 - Walk for 4 minutes. Run for 1 minute.  Repeat 4 more times and end with 4 minutes of walking.
Total workout time: 29 minutes, 5 of which are running.

Stage 3 - Walk for 4 minutes. Run for 2 minutes. Repeat 4 more times and end with 3 minutes of walking.
Total workout time: 33 minutes, 10 of which are running.

Stage 4 - Walk for 3 minutes. Run for 3 minutes. Repeat 4 more  times and end with 3 minutes of walking.
Total workout time: 33 minutes, 15 of which are running.

Stage 5 - Walk for 2 minutes 30 seconds. Run for 5 minutes. Repeat 3 more times and end with 3 minutes of walking.
Total workout time: 33 minutes, 20 of which are running.

Stage 6 - Walk for 3 minutes. Run for 7 minutes. Repeat 2 more times and end with 3 minutes of walking.
Total workout time: 33 minutes, 21 of which are running.

Stage 7 - Walk for 2 minutes. Run for 8 minutes. Repeat 2 more times and end with 3 minutes of walking.
Total workout time: 33 minutes, 24 of which are running

Stage 8 - Walk for 2 minutes. Run for 9 minutes. Repeat one more time, then walk for 2 minutes, run for 8 minutes and end with 3 minutes of walking.
Total workout time: 35 minutes, 26 of which are running.

Stage 9 - Walk for 1 minute. Run for 9 minutes. Repeat 2 more times and end with 3 minutes of walking.
Total workout time: 33 minutes, 27 of which are running.

Stage 10 - Walk for 2 minutes. Run for 13 minutes. Repeat one more time and end with 3 minutes of walking.
Total workout time: 33 minutes, 26 of which are running.

Stage 11 - Walk for 2 minutes. Run for 14 minutes. Then walk for 1 minute, run for 14 minutes. End with 3 minutes of walking.
Total workout time: 34 minutes, 28 of which are running.

Stage 12 - Walk for 3 minutes (or until you’re ready). Run for 30 minutes nonstop. End with 3 minutes of walking.
Total workout time: 36 minutes, 30 of which are running!

Link to Runner’s World article


Quote of the Week
   “You need three things to win:
    discipline, hard work and,
     before everything maybe,
              commitment.
       No one will make it without those three.
               Sport teaches you that.

                                        - Haile Gebreselassie


Video of the Week
This Smart Ring May Detect Early Signs of Coronavirus (5:15)

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


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 Water Stops: Mandy Yarbrough
- 2020 KD Shamrock 5K: Keven Yost
- February Water Stops: Damion McIntosh
- March Water Stops: Beth Kisor




AORTA News: May 4th, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.


Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.


Summer 5K Series - Opelika (Update)
As we all know, the answer to so many questions these days is "Let's wait and see". As of today (May 3), Opelika Parks and Recreation facilities have not been reopened. Since the SS 5K series meets on P&R properties and uses their facilities, we are on hold. I have stayed in touch with P&R, and will be checking back with them in mid-May, when Governor Ivey's "Safer at Home" order expires. So, will we have any of our Summer Swing 5K runs this year? Hard to say at this point in time. I hope that we can, and will keep working towards that end.
Stay tuned, stay safe, and stay fit!

Doug Underwood


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


AORTA COVID-19 Running Playlist
Tired of having to shout while “social distance” running in a quasi-group that’s spread out across the road?  If so, here’s a mix of tunes you can take on your solo runs which features a somewhat electic mix of songs whose titles or lyrics (may or may not) reflect the current mood of the nation.  Enjoy!

Link to AORTA COVID-19 Playlist on Spotify


What Drives Runners to Go Really, Really Long?
Hailey Middlebrook, Runner’s World (paraphrased)

We all have our reasons for why we put in our miles. But do the reasons pushing us differ depending on which distances we run? A recent study of over 1,500 volunteers uncovered some pretty obvious differences.

Participants were separated into two groups: ultrarunners (50K+) and runners who competed in marathons and below.

Motivations were divided into four categories: psychological (life meaning, self-esteem), achievement (personal goal achievement, competition), social (affiliation, recognition), and physical (health orientation, weight concerns). Particpants rated the importance of each motivation on a seven-point scale.

Researchers noticed a significant difference: Shorter-distance runners rated psychological and achievement as larger motivators. While the ultrarunners were driven by more qualitative motivations like life meaning and affiliation.

Researchers also found that the more races a runner completed, ultras or shorter, the less they were motivated by personal personal goal achievements. Specifically for ultrarunners, the more ultras they finished, the less driven they were by external factors like competition and recognition.

Researchers believe this speaks to the experience of ultra versus traditional runners. While most runners can fit training and racing into their weekly schedules without too much difficulty, ultrarunning requires a total commitment to logging many, many miles a day - on top of work and other commitments - while also fueling, sleeping, resting, and recovering properly.

The change in motivation may also due to age differences; ultrarunners tend to be older than traditional-distance runners. Younger runners tend to seek more competitive races to test their abilities and limits while older athletes develop their own plans and philosophy of performance independent from awards and recognition. Since ultrarunners normally initially start with half and full marathons, the transition to longer races becomes not a means to an end, but an end in and of itself: an activity that provides their lives with purpose and a community in which they thrive. Seeking something beyond normal distance running, ultra-runners find motivation and value through life goals rather than sport successes and temporary happiness.

Link to Runner’s World article


Quote of the Week

   “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits..

                                     - Michael Phelps

Video of the Week
COVID-19 Rules Clarified (3:33)

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


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 Water Stops: Mandy Yarbrough
- 2020 KD Shamrock 5K: Keven Yost
- February Water Stops: Damion McIntosh
- March Water Stops: Beth Kisor




AORTA News: April 27th, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.

Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.


Summer 5K Series - Opelika (Updated 4/22)
As of today, 4/22/20, Opelika parks are closed by Executive Order of the Mayor. Until that order is lifted, the Summer Swing 5K series can't take place at the Denson Drive Recreation Center. There is a chance that runs can be resumed in June, starting with the June 2 run. I am waiting on an update now from Parks and Rec and will keep you posted on any updates. Meanwhile stay healthy and take care of yourselves! 

Doug Underwood


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


AORTA COVID-19 Running Playlist
Tired of having to shout while “social distance” running in a quasi-group that’s spread out across the road?  If so, here’s a mix of tunes you can take on your solo runs which features a somewhat electic mix of songs whose titles or lyrics (may or may not) reflect the current mood of the nation.  Enjoy!

Link to AORTA COVID-19 Playlist on Spotify



When WIll Racing Return and What WIll It Look Like?
Scott Douglas, Runner’s World (paraphrased)

We’re all wondering when we’ll see the next local race. How can hundreds or thousands of us gather in one spot? Will we have to run with a face mask? Do we have to prove that we don’t’ have the virus? What about the fall marathon season? The short answer: Nobody knows.

Based on several Runner’s World insiders, here are some thoughts on what the near future of road racing might look like.

A Tricky Timeline
As of late April, all but five states have issued restrictions on business and travel, and federal guidelines continue to advise against gatherings of more than 10 people. The New York Road Runners (NYRR) has canceled all in-person events through at least the end of June. Road races, with people packed tightly together, are obvious occasions for virus transmission. That’s true even of small races while we lack widespread testing and contact tracing, and a vaccine is believed to be at least a year off. Bigger races that more people travel to are especially dangerous.

Non-binding federal guidelines lay out three phases for loosening restrictions based on “gating criteria.” Even in phase 2, the guidelines say, “Social settings of more than 50 people, where appropriate distancing may ot be practical, should be avoided unless precautionary measures are observed.” To reach phase 2, a state or region is to have twice met the gating criteria, which include a downward trajectory of documented cases within a 14-day period. Again, these are non-binding guidelines, and races are thinking about how to build in precautionary measures for distancing. Still, many areas aren’t close to having two 14-day periods of declining case numbers.

On a practical level, race permits can take days or weeks even in normal times and will likely take longer when governments are focused on other aspects of pandemic response. Race organizers vary on their guesses when their first event will be. Some say early summer, another August, while others say late November.

Who Decides?
Race organizers (including AORTA) will take their cues from local governments. Some towns may welcome the economic impact and sense of community a race brings to the area, while others might view a race as an unwelcome drain on local resources. There could be cases where municipalities say it's ok, but the consumer decide otherwise based on what they're comfortable doing. Additional factors such as tightly packed shuttles or the economic impact on race sponsors could be the undoing of other events.

Who Goes First?
Everyone agrees that small 5K races will resume first, but may to need to include a cap on registrations to ensure they are small. As for bigger races, everyone is watching to see what happens with the Boston Marathon which was postponed from April 20 to September 14. But as society has become more, not less, restricted since then, a 30,000-person race feels impossible at this time.

What Might Races Look Like?
Race organizers are considering all sorts of changes to include starting corrals when it comes to social distancing. Here's what's being discussed.

Pre-race and start
- Packet pickups will be spaced out over two days instead of four or six hours.
- Entrants may have their temperatures taken before they can access the start.
- Starting lines may be extended to allow six-foot separations.
- Race starts may include several small start waves or rolling starts.

During the race
- Maintaining a six-foot separation will be an issue not to mention dealing with our "output" - breathing, spitting, and snot rocketing.
- Directors may offer guidelines on how to pass, announcing yourself before passing.
- Smaller waves may promote more "individual" racing rather than competing against one next to you.
- Aid stations will likely be extended to two to three times longer than normal, or be eliminated altogether, forcing participants to carry their own sustenance.

Post race
- Don't expect postrace beer gardens or other festival-type offerings.
- Medals may be mailed or left hanging to be grabbed on the way out.
- Food will be pre-packaged.
- Frills will be minimized.

When Will Runners Feel Safe?
In a survey of 3,500 runners, 83 percent said they would enter a race "only when" (51 percent) or "a while after" (32 percent) social distancing is no longer recommended by the CDC (Center for Disease Control and Presentation). 76 percent said they'd be ok when new cases are sporadic in their area, and 61 percent said only after rapid testing is widely available.
- An RRCA survey found most runners will initially be ok with races of 100 or fewer.
- Elite runners like Jared Ward and Natosha Rogers (this year's national cross-country champion) plan to run numerous fall races to make up for lost income. Although they do admit adhering to the new guidelines may be a struggle.

How Soon Is Too Soon?
- Insiders stress there's a difference between when races can return and when they should return.
- Testing runners on a mass level, invoking passing rules, employing interval starts, or enforcing social separation along the route probably indicates it's too soon to hold a race.
- The danger of having a race become a "contagion cluster" like the cruise industry could destroy the running industry if it's too much, too soon.

The Road Ahead
- Needless to day, the rest of 2020 won't look like 2019.  A lot of changes after 9/11 and the Boston bombings have eased up.  Things will be different for a year or two, but not all of it will stick.
- The more permanent change may be less tangible. Having something taken away makes one appreciate it more. Any opportunity to race will sound amazing.
- "We really need to look at what running means and where we want it to go."

Link to Runner’s World article


Quote of the Week

   “Happiness is different from pleasure.
       Happiness has something to do with
           struggling and enduring and accomplishing.

                                     - George Sheehan


Video of the Week
Hourglass (5:01)

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


Ongoing Events

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 Water Stops: Mandy Yarbrough
- 2020 KD Shamrock 5K: Keven Yost
- February Water Stops: Damion McIntosh
- March Water Stops: Beth Kisor




AORTA News: April 20th, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.

Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.

Summer 5K Series - Opelika
The Summer Swing 5K Series in Opelika is still in limbo as of 4/15/20 due to Covid-19 concerns.  I will make regular updates to our blog site www.lastlap-dougu.blogspot.com  to keep you posted.  Contact me at durunforfun@yahoo.com or 334-524-5021 for any questions you may have.

Good luck and stay well!
Doug Underwood


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


AORTA COVID-19 Running Playlist
Tired of having to shout while “social distance” running in a quasi-group that’s spread out across the road?  If so, here’s a mix of tunes you can take on your solo runs which features a somewhat electic mix of songs whose titles or lyrics (may or may not) reflect the current mood of the nation.  Enjoy!

Link to AORTA COVID-19 Playlist on Spotify



Exercise Can Defend Against Coronavirus Complications

A recent study shows regular exercise could hold the key to keeping patients from developing deadly complications from Acute Respiratory Distress Syndrome (ARDS) which is a major complication caused by COVID-19.  ARDS affects between 20 to 42 percent of hospitalized coronavirus cases.  Nearly half of severe ARDS cases are fatal.

According to the study, our muscles naturally make the antioxidant extracellular superoxide dismutase (EcSOD) but its production is increase by cardiovascular exercise. EcSOD may keep the majority of coronavirus cases mild by hunting down free radicals and protecting the body’s tissue from disease.  

Link to article


Quote of the Week

         “Years ago, women sat in kitchens 
            
drinking coffee and discussing life.
         Today, they cover the same
                 topics while they run.”

                         - Joan Benoit Samuelson


Video of the Week
Corona Run (1:36)

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


Ongoing Events (Suspended)

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 Water Stops: Mandy Yarbrough
- 2020 KD Shamrock 5K: Keven Yost
- February Water Stops: Damion McIntosh
- March Water Stops: Beth Kisor




AORTA News: April 13th, 2020

Running During COVID-19 Guidelines
On April 3rd, Alabama’s Governor Kay Ivey issued a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we can still engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
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.

Saturday Group  Runs Routes

In light of the COVID-19 pandemic, the fact is remaining outside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.


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



AORTA COVID-19 Running Playlist
Tired of having to shout while “social distance” running in a quasi-group that’s spread out across the road?  If so, here’s a mix of tunes you can take on your solo runs which features a somewhat electic mix of songs whose titles or lyrics (may or may not) reflect the current mood of the nation.  Enjoy!

Link to AORTA COVID-19 Playlist on Spotify


Quote of the Week

       “If you concentrate on the rear mirror,
             you’ll crash and cause an accident.”

                      - Eliud Kipchoge
                        Current Marathon World Record Holder


Video of the Week
Types of People Who Work From Home (3:27)

** 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.


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 Water Stops: Mandy Yarbrough
- 2020 KD Shamrock 5K: Keven Yost
- February Water Stops: Damion McIntosh
- March Water Stops: Beth Kisor




AORTA News: April 6th, 2020 (Updated!)

Running During COVID-19 Guidelines
Last Friday, Alabama’s Governor Kay Ivey ordered a “Stay-In-Place” order for all Alabama residents.  While this covers all “non-essential” operations, we are still able to go outside and engage in outdoor activities to include running, walking, and hiking, as long as people practice safe social distancing (groups less than 10 and staying at least six feet apart).  In addition to these guidelines, here are current protocols for AORTA members.

1) Follow social distancing protocol.
2) Bring your own water as all water stops have been suspended.
2) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
3) Avoid touching public water fountains, door handles, park benches, or crosswalk buttons, with your hand.
4) Don’t do 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 is easier on your immune system.

Saturday Group  Runs Routes

In light of this pandemic, the fact is that remaining outiside is safer than inside when it comes to disease transmission. Therefore, we will continue to offer Saturday routes BUT have suspended water stops for the foreseeable future and request runners gather in groups of less than 10 and maintain proper social distancing. 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.

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


AORTA COVID-19 Running Playlist
Tired of having to shout while “social distance” running in a quasi-group that’s spread out across the road?  If so, here’s a mix of tunes you can take on your solo runs which features a somewhat electic mix of songs whose titles or lyrics (may or may not) reflect the current mood of the nation.  Enjoy!

Click Here for Lnk to AORTA COVID-19 Playlist on Spotify



Quote of the Week

       “Keep listening to your body.
           It'll tellyou when something’s not okay.”

                                   - Emily Infeld
                                     2016 10K Olympian


Video of the Week
Running Indoor Marathon During Quarantine (1:01)

Peter Cooper ran 5,250 laps in his small apartment to complete an indoor marathon while quarantined.

** 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 Water Stops: Mandy Yarbrough
- 2020 KD Shamrock 5K: Keven Yost
- February Water Stops: Damion McIntosh
- March Water Stops: Beth Kisor




AORTA News: March 23rd, 2020

MORE Local Races Canceled or Postponed

The current COVID-19 pandemic has hit local, regional, and national running events with a sledgehammer.  Nearly every race through the end of April has been canceled or postponed to the fall season. If you signed up for one of these events, click on the “Races” tab above to see the current status of your race.


Saturday Group Runs
In light of this pandemic, the fact is that remaining outiside is safer than inside when it comes to disease transmission. Therefore, we will continue our Saturday group runs BUT have suspended water stops for the foreseeable future. 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!


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


Weekly Whimsy



AORTA Running Dictionary
The COVID-19 pandemic has spawned a number of new phrases which have been added to the Merriam Webster Dictionary.  Here are a few definitions and suggested usages.

Social Distancing (n.): the practice of maintaining a greater than usual physical distance from other people or of avoiding direct contact with people or objects in public places during the outbreak of a contagious disease in order to minimize exposure and reduce the transmission of infection.
Usage: During last Saturday's group run, we practiced social distancing from Keven.

Close Contact (n): A close contact is someone who has been face to face for at least 15 minutes, or been in the same closed space for at least 2 hours, as someone who has tested positive for the COVID-19 when that person was infectious… or just someone you just don’t want to be around.
Usage: We all have had way too much close contact with Keven.

Self-Quarantine (intransitive v.): to refrain from any contact with other individuals for a period of time (such as two weeks) during the outbreak of a contagious disease usually by remaining in one's home and limiting contact with family members.
Usage: We wish Keven would self-quarantine more often.


How to Run Safely Amid Coronavirus Concerns (Repeat)
Jordan Smith, Runner’s World (paraphrased)

Now that the coronavirus has reached pandemic levels, runners may wonder what they can do for their personal health and how this affects their training.

Is It Safe To Run Outside?

Answer: YES!  In fact, it’s safer to be outside than inside when it comes to disease transmission. The best plan is to go out and run with a healthy buddy or small group and enjoy the outdoors. In addition, don’t be afraid to run in colder weather, there is no data that cold weather increases the chance of catching a disease..

Should You Avoid Running In Groups?
No… but minimize exposure to sick people.  Protect yourself by “social spreading”, avoiding unnecessary hand-touching, and washing your hands when you return.

Can You Run Outside If You Are Quarantined?
Getting in 30 to 60 minutes of moderate to brisk activity can help your immune system keep viruses at bay. During a quarantine, do some exercise wherever you are to keep healthy. Doing bodyweight exercises or running on at-home treadmill are great ways to do this. 
Unless you are sick.

Should I Avoid Touching Traffic Buttons?
Current data suggests the coronavirus doesn’t last long on objects outside because of exposure to sunlight. In general, objects outside should have little virus on them. However, there could be a problem if you push the button shortly after someone else has coughed into their hand and touched the same button. If you must touch the traffic button, do not touch your face after. Even better? Use a glove, sleeve, or elbow.

Can Coronavirus Be Spread Through Sweat?
No…  According to the CDC, transmission of the coronavirus between people in close contact occurs through respiratory droplets produced through a cough or sneeze.

Am I Contagious If I Have No Symptoms?
This is currently unknown. You are probably contagious before you begin to show symptoms, but we don’t know for what time period and we don’t know how contagious. It makes sense that you are more contagious once you are coughing, but we don’t fully understand transmission yet. Social distancing is the answer for now.

Is My Immune System Weaker Post-Marathon Or After A Hard Workout?
Yes. As you deplete your stores of glycogen, you reduce the effectiveness of your immune system. Additionally, mental or physical stress could increase your chances of becoming ill. Runners are cautioned to avoid long, intense runs right now until we get through this. Be more worried about health than fitness. That doesn’t mean you need to quit running or exercising altogether. The long-term immune system benefits from exercise far outweight any short-term concerns.

Are Gyms Safe For Indoor Training?
Yes and No. It may be possible that a person can get infected by touching a surface that has the virus on it, like a treadmill or weights, and then touching their own mouth, nose, or possibly their eyes, but this is not thought to be the main way the virus spreads. To minimize the risks, wipe down equipment before you use it to make sure you remove any viruses the previous user left behind. Also wash your hands regularly, especially after your workout.

If My Race Isn’t Canceled, Should I Go?
Perhaps. The likelihood you are exposed to someone sneezing or coughing is pretty low, and you’re more likely to run into that indoors than outdoors. Plus, if a person has flu or coronavirus symptoms, they’re going to be feeling sick and not up to running. The problem becomes when you have hundreds or thousands of people jammed at the starting line.

If My Race IS Canceled, Should I Go to Other Group Run Events?
Any time people come together, there is a chance for the disease to spread. As long as you are mindful of your interactions with others and take basic steps to protect yourself, like washing your hands, limiting direct contact with others, and not touching your face, you can reduce your risk of many different infections.

How Dangerous Is Spitting While Running Right Now?
COVID-19 is spread by respiratory droplets when a person coughs or sneezes, and transmission may occur when these droplets enter the mouth, nose or eyes of nearby people. Spit contains saliva but also contains sputum from the lungs or drainage from the posterior nasopharynx. 
Shooting mucus (snotrockets) out of your nose isn’t any better.

Link to Runners World article


Quote of the Week

   “Don’t fear moving slowly forward…

                     fear standing still.”

                                          - Kathleen Harris


Video of the Week
Types of People Who Work From Home (3:27)

** 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
- 2020 KD Shamrock 5K: Keven Yost
- February: Damion McIntosh




AORTA News: March 16th, 2020

Upcoming Local Races Canceled
Due to the current COVID-19 pandemic and subsequent state of emergency declaration by Govenor Kay Ivey, all Auburn University events are canceled through April 10th.  As a result, the upcoming “Boots” for Troops 5K scheduled for March 21st, and W.E. Winter “These Colors Don’t Run” 5K on March 28th are canceled.

The status of future AORTA supported races within the Auburn/Opelika metropolitan area remain unaffected at this time, but will be updated when required.


Saturday Group Runs
In light of this pandemic, the fact is that remaining outiside is safer than inside when it comes to disease transmission. Therefore, we will continue our Saturday group runs. 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!


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


Weekly Whimsy


How to Run Safely Amid Coronavirus Concerns
Jordan Smith, Runner’s World (paraphrased)

Now that the coronavirus has reached pandemic levels, runners may wonder what they can do for their personal health and how this affects their training.

Is It Safe To Run Outside?

Answer: YES!  In fact, it’s safer to be outside than inside when it comes to disease transmission. The best plan is to go out and run with a healthy buddy or small group and enjoy the outdoors. In addition, don’t be afraid to run in colder weather, there is no data that cold weather increases the chance of catching a disease..

Should You Avoid Running In Groups?
No… but minimize exposure to sick people.  Protect yourself by “social spreading”, avoiding unnecessary hand-touching, and washing your hands when you return.

Can You Run Outside If You Are Quarantined?
Getting in 30 to 60 minutes of moderate to brisk activity can help your immune system keep viruses at bay. During a quarantine, do some exercise wherever you are to keep healthy. Doing bodyweight exercises or running on at-home treadmill are great ways to do this. 
Unless you are sick.

Should I Avoid Touching Traffic Buttons?
Current data suggests the coronavirus doesn’t last long on objects outside because of exposure to sunlight. In general, objects outside should have little virus on them. However, there could be a problem if you push the button shortly after someone else has coughed into their hand and touched the same button. If you must touch the traffic button, do not touch your face after. Even better? Use a glove, sleeve, or elbow.

Can Coronavirus Be Spread Through Sweat?
No…  According to the CDC, transmission of the coronavirus between people in close contact occurs through respiratory droplets produced through a cough or sneeze.

Am I Contagious If I Have No Symptoms?
This is currently unknown. You are probably contagious before you begin to show symptoms, but we don’t know for what time period and we don’t know how contagious. It makes sense that you are more contagious once you are coughing, but we don’t fully understand transmission yet. Social distancing is the answer for now.

Is My Immune System Weaker Post-Marathon Or After A Hard Workout?
Yes. As you deplete your stores of glycogen, you reduce the effectiveness of your immune system. Additionally, mental or physical stress could increase your chances of becoming ill. Runners are cautioned to avoid long, intense runs right now until we get through this. Be more worried about health than fitness. That doesn’t mean you need to quit running or exercising altogether. The long-term immune system benefits from exercise far outweight any short-term concerns.

Are Gyms Safe For Indoor Training?
Yes and No. It may be possible that a person can get infected by touching a surface that has the virus on it, like a treadmill or weights, and then touching their own mouth, nose, or possibly their eyes, but this is not thought to be the main way the virus spreads. To minimize the risks, wipe down equipment before you use it to make sure you remove any viruses the previous user left behind. Also wash your hands regularly, especially after your workout.

If My Race Isn’t Canceled, Should I Go?
Perhaps. The likelihood you are exposed to someone sneezing or coughing is pretty low, and you’re more likely to run into that indoors than outdoors. Plus, if a person has flu or coronavirus symptoms, they’re going to be feeling sick and not up to running. The problem becomes when you have hundreds or thousands of people jammed at the starting line.

If My Race IS Canceled, Should I Go to Other Group Run Events?
Any time people come together, there is a chance for the disease to spread. As long as you are mindful of your interactions with others and take basic steps to protect yourself, like washing your hands, limiting direct contact with others, and not touching your face, you can reduce your risk of many different infections.

How Dangerous Is Spitting While Running Right Now?
COVID-19 is spread by respiratory droplets when a person coughs or sneezes, and transmission may occur when these droplets enter the mouth, nose or eyes of nearby people. Spit contains saliva but also contains sputum from the lungs or drainage from the posterior nasopharynx. 
Shooting mucus (snotrockets) out of your nose isn’t any better.

Link to Runners World article


Quote of the Week

“Years ago, women sat in kitches drinking coffee and discussing life. Today, they cover the same topics while they run.”

                            - Joan Benoit Samuelson


Video of the Week
The Jog Strap (1:18)

** 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
- 2020 KD Shamrock 5K: Keven Yost
- February: Damion McIntosh




AORTA News: March 9th, 2020

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.”


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!


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


Weekly Whimsy


What Runners Need to Know About Coronavirus
Danielle Zickl, Runner’s World (paraphrased)

What is Coronavirus?
There are seven types of coronaviruses worldwide.  These usually don’t infect humans, but three newer types - SARS-CoV, MERS-CoV, and 2019-nCoV - have.  The 2019-nCoV is the most recent strain originating from a market in Wuhan, China.

What Are the Symptoms of Coronavirus?
While most include symptoms of a runny nose, headache, cough, sore throat, or fever, MERS-CoV includes a fever, cough, and shortness of breath. SARS-CoV include a fever, chills, and body aches. The 2019-nCoV coronavirus is thought to be less severe than SARS-CoV and MERS-CoV, with patients reporting a mild cough and shortness of breath.

Can Coronavirus Be Treated?
2019-nCoV has infected around 100,000 and killed around 3,000 with a current total of 194 in the U.S. (at the time this article was published).  There are currently no known vaccines to prevent against coronavirus, and no specific treatments to target it.

However, “most with coronavirus will recover on their own,” and you can take medications like Aspirin to alleviate symptoms.  The CDC also recommends getting plenty of fluids and rest.

To prevent contracting coronavirus, precautions include washing hands often, not touching your face with unwashed hands, and avoiding close contact with anyone who is sick.  In addition, the CDC recommends avoiding completely any unnecesary travel, especially via airplane or train.

Should We Be Worried?
The elderly or very young people are at the highest risk. Runners who train normally don’t have to worry any more than the average person, BUT runners who have just finished a long race (i.e. - marathons, half-marathons) or who overtrain are at a higher risk due to the higher stress on your immune system.

Runners, in fact, are less likely to get ill with an upper respiratory tract infection like coronavirus.

How Coronavirus Is Affecting Running Events
The 2020 Tokyo Marathon was only held for elite and wheelchair elites. Also, the 2020 Great Wall and Rome Marathons were canceled. The 2020 Paris and World Half Marathon Championships are postponed.

On March 6th, World Athletics released the following - “The current international situation would have seriously compromised the event at this time as many countries are now restricting international travel, invoking quarantines, and advising citizens and event organizers to avoid mass gatherings.”

The Boston Athletic Association (BAA) said the Boston Marathon is “proceeding as planned,” and they will continue to monitor the situation.

Link to Runners World article


Quote of the Week

“The obsession with running is really an obsession with the potential for more and more life.”

                                              - George Sheehan


Video of the Week
The “Lucky 13” Running Past Adversity (2:15)

** 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
- 2020 KD Shamrock 5K: Keven Yost
- February: Damion McIntosh




AORTA News: March 2nd, 2020

2020 KD Shamrock Results and Video!
Nearly 500 runners/walkers came out Saturday morning to participate in Kappa Delta’s popular annual Shamrock 5K!  Here’s the video and link to the final results.

Link to KD Shamrock 5K Final Results


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.

Email: locomoco@auburn.edu


Weekly Whimsy


How Much To Exercise Every Day To Make It To 90
Selene Yeager, Runner’s World (paraphrased)

The average life expectancy in the U.S. is 76 for men and 81 for women. In the next 40 years, fewer Americans may hit that mark. Our lifespans are leveling off as obesity and physical inactivity take their toll.  

A new study has identified how much daily exercise will give you your best shot at living to the ripe old age of 90 and beyond, and it’s different for men and women.

Men who chalked up more than 90 minutes of physical activity a day were 39 percent more likely to hit the big 9-0 than their peers who exercised fewer than 30 minutess a day. Every additional 30 minutes increased those odds by 5 percent.

For women, their sweet spot was around an hour a day. Women who racked up 30 to 60 minutes improved their chances by 21 percent.  Surprisingly, moving more than 60 minutes a day didn’t have a significant additional impact for women.

Remember, your exercise doesn’t have to be all in one chunk.  Experts state that there is no minimum amount of exercise that needs to be done at once to add up to your overall total.

While we all love a good workday run, it’s not always possible to sneak out as long as we’d like. Doing some bodyweight exercises in the morning, hitting the stairs at lunch, and taking other so-called “exercise snacks” throughout the day all count toward your daily total - and improve your chances for a healthier, longer life.

Link to RunnerWorld article


Quote of the Week


     “A good laugh and a long run
         are the two best cures for anything.”

                                              - Anonymous


Video of the Week
Running Tip: Recovering from Shin Splints (11:16)

** 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




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.

Email: locomoco@auburn.edu


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.

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.

Inchworm
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




AORTA News: February 17th, 2020

Volunteers Needed
We closed out 2019 by supporting nearly 20 local races and are looking forward to another great year of race support!  If you have a few hours to spare on a Saturday morning, come 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 Local Races!

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.


”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.

Email: locomoco@auburn.edu


Weekly Whimsy

Why Am I Not Hungry After a Workout?
Danielle Zickl, Runner’s World (paraphrased)

<>Do you find yourself with a bigger appetite on your rest days than after your long runs?  New research investigated the idea that exercise can put a damper on your appetitite and found that it even prevented against overeating.

In a study by Health Psychology, researchers evaluated 130 participants and found that when participants didn’t exercise, they were 12 percent more likely to overeat. But when particpants exercised for 60 minutes, their risk of overeating was cut by more than half, to only 5 percent. For every additional 10 minutes of exercise after the 60-minute mark, the chances the particpants would overeat dropped by 1 percent.

However, light physical activity (defined as “activity that burns between 1.5 and 3 times as much energy per minute as resting levels of energy”) showed the strongest effects against overeating as opposed to moderate-to-vigorous physical activity (defined as ‘"activity that burns 3 or more times as much energy as resting levels”). According to the current U.S. physical activity guidelines, light activity includes walking at a “slow or leisurley pace,” moderate activity includes brisk walking, and vigorous activity includes running or participating in a “strenuous” fitness class.

So why exaclty does exercise suppress your appetite?  According to lead study author Rebecca Crochiere, Ph.D,  Some evidence suggests that following exercise, the hormone grehlin (which stimultes your appetite) levels drop and peptide YY (which suppresses your appetitie) levels spike, leading to not feeling very hungry afterwards.  

Link to RunnerWorld article


Quote of the Week
“There’s more to marathon day than running long. Leaning how your body reacts to the early alarm, light breakfast and warm-up is key. Minimize surprises come race day. Run long the same time of day as the race..”

                                              - Gina Greenlee


Video of the Week
Zwift - A Quick Overview (2:02)

** 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





AORTA News: February 10th, 2020

Upcoming Local Races!

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.


”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.”


Volunteers Needed!
We closed out the year by supporting nearly 20 local races 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!


AORTA T-Shirts, Travel and Shoe Bags For Sale!

AORTA T-Shirts

These are super soft and look great. Wear one to races and around town! Order extras for your children! Click on this link, or on the t-shirt designs below to order.  
Order today as online orders close on Feb 11th!












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.

Email: locomoco@auburn.edu


Weekly Whimsy


Can Your Fitness Tracker Know You Have The Flu?
Elizabeth Millard, Runner’s World (paraphrased)

Your fitness tracker gives insights into your mileage, sleep quality, and calorie burn, but can it give you a heads up on whether you’re in the early stages of the flu? A study published in The Lancet Digital Health suggests that it may.

After reviewing data from 200,000 Fitbit users, researchers calculated average resting heart rates and sleep durations, noting weekly deviations. What they found was that rising resting heart rates taken together with decreasing sleep quality signaled a significantly higher probability of a flu.

Currently, traditional flu reporting takes between one to three weeks. That limits quick outbreak response measures, such as encouraging people to stay home and being more diligent about washing their hands and getting flu shots.

Given that influenza has caused more than 40K annual deaths on average over the past 7 years (source: CDC), the capability to make flu predictions and reporting faster and more accurate becomes more important in an active flu season.

Whether your current tracker can indicate the onset of an infection will require additional studies. But by tracking your resting heart rate and sleep quality over time, and recognizing when the former goes up and the latter goes down, you may be able to detect periods when you are more susceptible to infection.

Link to RunnerWorld article


Quote of the Week

“Going in, you have to remember that the race is supposed to be the fun part. The race isn’t to be feared, it’s supposed to be the thing we look forward to. It’s why you did all the stinkin’ work in the first place, so have fun.”

                                              - Ben Rosario


Video of the Week
STRYD: Perfect Pacing In imperfect Running Conditions (1:40)

** 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




AORTA News: February 3rd, 2020

Upcoming Local Races!

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.


”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.”


Volunteers Needed!
We closed out the year by supporting nearly 20 local races 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!


AORTA T-Shirts: Now For Sale!
AORTA t-shirts are here to order! They’re super soft and look great. Wear one to races and around town! Order extras for your children! Click on this link, or on the t-shirt designs below to order.  Online orders close on Feb 11th!!













Weekly Whimsy


Training Tips For Beginner Marathoners
Sean Paul, Runner’s World (paraphrased)

Whether you’re in the middle of training for your first 26.2 or prepping for your initial crack at the distance, here are some tips that will help you towards your goal.

As you train, remember your body’s systems need a minimum of six weeks to adapt to the stresses placed upon them, so proceed gradually. Training periods of greater workload, like mileage increases or speedwork, should be followed by periods of reduced workload, where mileage is reduced and speedwork is less intense.

Here are 10 marathon training tips.

1. Keep a Training Log - Write down your daily mileage, run times, race distances and times, and how you feel. It’s hard to remember what you did later, so wriite it down immediately. This will help you learn from your training, especially if you end up doing more races in the future.

2. Increase Weekly Mileage By No More Than 10 Percent - This allows for a gradual increase in mileage and reduces the risk of injury over time.

3. Include a “Cut Back” Week - Every third or fourth week of training, take your foot off the gas and cut back a little. This means reducing your mileage and using it as an easy week.

4. Run Three to Four Days a Week - Include one long run, two shorter runs for speed and strength, and an optional easy recovery run day. For speed, focus on your run pace one day a week by running slightly faster in short increments of time or distance. For strength, include some hills one run each week. Long runs are runs that increase your distance. Run these at a slow, comfortable pace, about 1 or 2 minutes per mile slower than your expected goal pace.

5. Alternate a Hard Day With An Easy Day Or A Day Off - This allows your body to properly recover from the hard effort, which is when real adaptations take place.

6. Take At Least One Day Completely Off Per Week - Rest, and recover. Two days a week for rest and recovery is okay when you’re new to marathon training.

7. Monitor Your Resting Heart Rate - Take your resting pulse each morning before arising or use a smart watch that measures heart rate. Keep track of it in your training log. After several readings, you will have a baseline number. As our fitness improves, our resting pulse decreases. If you see your resting heart rate spike up by 10 percent or more above your normal resting pulse, take it easy that day. This can be a sign of fatigue, lack of recovery between workouts, or an illness coming on and it is best to take the day off, sleep in, or change a hard workout to a very easy one, until your resting heart rate returns to normal.

8. Consider Cross-Training One Or Two Days A Week - Performing complementary cross-training activities will increase your aerobic conditioning without additional running. Swimming, cycling, or rowing are good options. Keep cross-training activities to 45 minutes, one or two times a week, and do them at a very moderate-intensity level.

9. Consider Strength-Training Twice A Week - This can be weight training, or a Pilates or Yoga class. Or you can do workouts at home with the new Run 360 program from Runner’s World.

10. When In Doubt, Always Listen To Your Body - If you are tired, rest. If a workout feels hard, it is hard. If you need a day off, take one. No matter what a training plan says, the real coach of your training will be your body, so tune in and take notes on what it’s telling you throughout your journey.

Link to RunnerWorld article


Quote of the Week
“Your body provides you with constant feedback that can help improve your running performance while minimizing biomechanical stress. Learn to differentiate between the discomfort of effort and the pain of injury. When you practice listening, you increase competence in persevering through the former and responding with respect and compassion to the latter.”

                                              - Gina Greenlee


Video of the Week
Make It Count - (3:20)

** 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 Water Stops: Mandy Yarbrough




AORTA News: January 27th, 2020

AORTA's New Year Kickoff Party
Thanks to all who attended this weekend’s New Year Kickoff Party!










AORTA T-Shirts: Now For Sale!
AORTA t-shirts are here to order! They’re super soft and look great. Wear one to races and around town! Order extras for your children! Click on this link, or on the t-shirt designs below to order.












Weekly Whimsy


Top Training Mistakes to Avoid
Jordan Smith, Runner’s World (paraphrased)

Simply logging miles and getting on with your day may actually be standing in your way of a PR.

Based on a recent poll of Runner’s World readers, it appears the stereotypes of runners skipping cross-training days, overtraining, and taking recovery shortcuts are true.

Here’s where runners said they fell short last year:
- Avoiding Strength Training
- Not Sleeping Enough
- Not Fueling Properly
- Skipping Long Runs
- Taking Recovery Runs Too Fast
- Skipping Out on Recovery
- Sacrificing Form for Speed
- Running Through Injury

Link to RunnerWorld article


Quote of the Week

     “A year from now…
               you will wish you had started today"

                            - Karen Lamb


Video of the Week
Highbanks Virtual Run - (54:07)

Start and finish behind the nature center after running the hills and bridges of Highbanks. Visit the cliffs that are the namesake of the park and enjoy the groomed nature paths that allow you to wander through the woods.

** 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




AORTA News: January 20th, 2020

AORTA's New Year Kickoff Party!
It’s finally here… clear your calendar this Saturday evening! Join your running cohorts, minus their sweating faces and running attire, at AORTA’s fourth annual New Year Kickoff Party!
WhenSaturday, January 25th
Location: The Resting Pulse
                 714 1st Ave, Opelika, AL 36801

Time5:00 PM - 7:00 PM
Details: AORTA will provide pizzas, healthy spinach & artichoke dip, and soft pretzels (drinks are on you); present our 600/1200 Mile Club members with their rewards; and announce the winners of this year’s individual award categories. We will also have limited quantities of the travel and shoe bags (below) for sale. Finally, be sure to wear your favorite or most memorable race shirt and/or medal as a conversation starter!
RSVP: Sign up today through the SignUpGenius button below!


32 Members Earn 600/1200 Mile Club Status!







Congratulations to our members who completed and logged at least 600 or 1200 miles over the past year! Here are the finals for the 2019 version of the 600/1200 Mile Club: 48,978.83 miles run; 114 race volunteers; 126 water stops covered. 53 people signed up; 20 completed the 1200 Mile Club and 12 completed the 600 Mile Club. To recognize this awesome achievement, awardees will receive one of the following items! Great job everyone!

** These cool items will also be available for sale at Saturday’s party!
   AORTA Travel Bag: $25
   AORTA Shoe Bag: $15

1200 Mile Club Award Winners for 2019
- Bob Banks                     - Ashley Burnette              - Lori Connors
- Rachel Crafton-Stiver    - David Erickson               - Dusty Hall
- Moses Kariuki                - Stephanie Kendrick        - Beth Ladisla
- Gary Leung                   - Gail Lien                          - Beverly Long
- Damion McIntosh          - Mike Milford                    - Brook Moates
- Lisa Plaisance              - Jessie Schwiesow           - Allen Smith
- Mari Wilkes                   - Keven Yost

600 Mile Club Award Winners for 2019
- Misty Carroll                 - Elyse Corbitt                 - Elizabeth Larson
- Chris McCharge           - Monica Molt                  - Kathryn-Ruth Sasser
- Allen Sasser                - Randall Stover              - Clem Tanaka
- Jordan Towns              - Heath Willingham         - Mandy Yarbrough


1200 / 600 Mile Club 2020 - Sign Up Today!
It is time to sign up again for the 600 or 1200 Mile Club for 2020. Your participation does not roll over - you must sign up for this year. *NOTE THE CHANGES TO THE REQUIREMENTS!  Completing all the requirements of the 1200 Mile Club will earn you a grand prize.  If you are not that crazy, completing all the requirements of the 600 Mile club will earn you a less shiny prize package, but a great sense of accomplishment as well. Sign up for either of these at the link below. 

1200 Mile Club
In addition to logging 1200 miles during the calendar year, members of the 1200 Mile Club must
1) Be paid members of AORTA
2) Volunteer for at least THREE (3) AORTA supported races
3) Volunteer to cover at least THREE (3) Saturday run AORTA water stops.

600 Mile Club
In addition to logging 600 miles during the calendar year, members of the 600 Mile Club must
1) Be paid members of AORTA
2) Volunteer for at least TWO (2) AORTA supported races
3) Volunteer to cover at least TWO (2) Saturday run AORTA water stops.

If you have any questions, contact Keven Yost at aorta1200@gmail.com.


Weekly Whimsy


Sleep Deprivation Symptoms - Migraines Days Later
Elizabeth Millard, Runner’s World (paraphrased)

It’s easier than you’d think to throw your whole sleep schedule off. One late night of binging the newest docuseries to hit Netflix can lead insomnia and leave you feeling a headache coming on in the morning.

Associations between poor sleep and higher migraine risk have been established in several previous studies, and new research suggests even just one night of fragmented sleep could boost migraine risk in the coming days.

Published in the journal Neurology, the study looked at adults who reported episodic migraines in the past. They wore sleep-tracking devices for six weeks, as well as provided daily information on sleep, headaches, caffeine and alcohol intake, physical activity, stress, and headache frequency.

Researchers found that short sleep duration wasn’t significantly associated with migraine, but sleep fragmentation increased their odds of having a migraine two days later. This is the kind of sleep where you’re still in bed but wide awake.

The exact cause is unknown, but researchers speculate that fragmented sleep may cause changes in control of the hypothalamus, the area of the brain associated with functions like hormone release and body temperature regulation—which can both play a role with migraines.

There’s also a chicken-and-egg question here, as to which comes first: migraine risk or fragmented sleep? In other words, poor sleep may not be a cause for more migraines, but instead, an early indicator that a migraine could be on the way.

A similar study found that blood flow was enhanced during a sleep-deprived night, but significantly worsened during the fragmented night. Migraines are clearly related to brain blood flow, so it’s not surprising they would go hand in hand with sleep quality.

Most experts advise getting more than six hours of sleep each night—any less can put you at risk for other health issues, too, such as obesity, high blood pressure, diabetes, heart attack, heart failure, or stroke.

Link to RunnerWorld article


Quote of the Week

“I often hear someone say I’m not a real runner.
     We are all runners, some just run faster than others.
         I never met a fake runner."

                            - Bart Yasso


Video of the Week
The Crawl - Sian Welch & Wendy Ingraham (1997) - (3:20)

** 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 (except this Saturday) 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




AORTA News: January 13th, 2020

New Year Kickoff Party!
It's that time of the year to gather and celebrate recent achievements, plan for future events, or simply enjoy friendly banter amongst fellow runners and family members at AORTA’s fourth annual New Year Kickoff Party!
WhenSaturday, January 25th
Where: The Resting Pulse
             714 1st Ave, Opelika, AL 36801

Time5:00 PM - 7:00 PM
RSVP: Sign up today through the SignUpGenius button below!


31 Members Earn 600/1200 Mile Club Status!







Congratulations to our members who completed and logged at least 600 or 1200 miles over the past year!  To recognize this awesome achievement, awardees will receive one of the following prizes below.

1200 Mile Club Award Winners for 2019
- Bob Banks                     - Ashley Burnette              - Lori Connors
- Rachel Crafton-Stiver    - David Erickson               - Dusty Hall
- Moses Kariuki                - Stephanie Kendrick        - Beth Ladisla
- Gary Leung                   - Gail Lien                          - Beverly Long
- Damion McIntosh          - Mike Milford                    - Brook Moates
- Lisa Plaisance              - Jessie Schwiesow           - Allen Smith
- Mari Wilkes                   - Keven Yost

600 Mile Club Award Winners for 2019
- Elyse Corbitt                 - Elizabeth Larson             - Chris McCharge
- Monica Molt                  - Kathryn-Ruth Sasser      - Allen Sasser
- Randall Stover              - Clem Tanaka                  - Jordan Towns
- Heath Willingham         - Mandy Yarbrough


1200 / 600 Mile Club 2020 - Sign Up Today!
It is time to sign up again for the 600 or 1200 Mile Club for 2020. Your participation does not roll over - you must sign up for this year. *NOTE THE CHANGES TO THE REQUIREMENTS!  Completing all the requirements of the 1200 Mile Club will earn you a grand prize.  If you are not that crazy, completing all the requirements of the 600 Mile club will earn you a less shiny prize package, but a great sense of accomplishment as well. Sign up for either of these at the link below. 

1200 Mile Club
In addition to logging 1200 miles during the calendar year, members of the 1200 Mile Club must
1) Be paid members of AORTA
2) Volunteer for at least THREE (3) AORTA supported races
3) Volunteer to cover at least THREE (3) Saturday run AORTA water stops.

600 Mile Club
In addition to logging 600 miles during the calendar year, members of the 600 Mile Club must
1) Be paid members of AORTA
2) Volunteer for at least TWO (2) AORTA supported races
3) Volunteer to cover at least TWO (2) Saturday run AORTA water stops.

If you have any questions, contact Keven Yost at aorta1200@gmail.com.


Weekly Whimsy


Run on a Treadmill or Run Outside?
Jordan Smith, Runner’s World (paraphrased)

Whether you run on a treadmill or running outside, you’re still running. But the two ways certainly feel different for many runners. While recent research has concluded there are a few times when logging runs one way over the other is more beneficial, overall the two forms aren’t so different.

Researchers analyzed studies that compared running on motorized treadmills to running outside. They found that both surfaces give you a relatively similar run. The slight observed differences included footstrike, knee flexion, and vertical displacement of the pelvis. They also found that surface can make the biggest difference based on certain types of injuries, and they looked at if a one percent incline really makes a difference.

Treadmill runners were observed to have a less pronounced heel strike, while outside runners tended to have more of a rearfoot strike. When pushing off on a treadmill, the speed of the belt will slightly alter your gait and your body bounces up and down less compared to running on the ground.

If you’ve been injured, you’ll want to pay attention. When rehabbing from stress fractures, one study found you’ll experience lower bone strains on your shinbone (tibia) on a treadmill. However, if you’re struggling with calf or Achilles tendon injuries, running outside may be more beneficial because it may put less force on these muscles and tendons, likely because people land more towards their mid foot or forefoot on the treadmill.

As for adding a 1-percent incline to your treadmill, it turns out most runners won’t see a difference in resistance and push off… unless one runs faster than about 8 to 10 miles per hour (around a 6:00 to 7:30 minute/mile) in which case it may be beneficial.

Pay attention to your running surface if you’re experiencing certain injuries. However, if you need to get a run in, whether outside or in the gym, choosing one over the other won’t necessarily give you a better workout.

Link to RunnerWorld article


Quote of the Week

“You have a choice. You can throw in the towel,
   or you can use it to wipe the sweat off of your face.

                            - Gatorade


Video of the Week
Running - Greg Warren (3:39)

** 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 (except this Saturday) 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




AORTA News: January 6th, 2020

New Year's Resolution Run Photo!


AORTA's New Year Kickoff Party!
Mark your calendars for January 25th. Details are still in work, but plan to join your running cohorts minus their sweating faces and running attire to AORTA’s fourth annual New Year Kickoff Party!
WhenSaturday, January 25th
Location: The Resting Pulse
                 714 1st Ave, Opelika, AL 36801

TimeTBD


Weekly Whimsy


16 Ways People at the Gym Know You’re a Runner
K. Aleisha Fetters, Runner’s World (paraphrased)

It’s easy to spot a runner out of their natural habitat. When it comes to the gym, a majority of runners would much rather be out on the roads, a scenic trail, or repeating some loops on the track. So it’s no surprise that they don’t always know how to behave when runners actually swipe their gym membership cards from time to time.

To identify some of the main ways runners can infuriate others in the gym, consider this your list of what not to do.

1. Completely overaking the gym on bad-weather days.
2. Stalking the treadmill section of the gym.
3. Wearing Garmins on the treadmill.
4. Blatantly racing the “non-runner” on the next treadmill.
5. Going super long on the treadmill.
6. Snapping postrun selfies.
7. Failiing to properly wipe down the treadmill after a run.
8. Complaining about not exercising outdoors.
9. Doing curls with 5-pound dumbbells.
10. Hogging all of the foam rollers.
11. Never getting out of breath during spin classes.
12. Your 
short shorts.
13. Those eight pushups completely winded you.
14. You have the worst flexibility in the whole gym.
15. You complain that you can’t run with your friends.
16. Wearing yesterday’s running clothes.

Link to RunnerWorld article


Quote of the Week

   “Never underestimate the power that one good workout can have on your mind.
          Keeping the dream alive is half the battle."

                            - Kara Goucher
                              U.S. Olympian the 5K and 10K


Video of the Week
No Human is Limited (4:38)

** 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!
- October Water Stops: Mari Wilkes
- 2019 Unity World AIDS Day: Lori Connors
- 2019 Shelby’s Shuffle: Monica Molt
- November Water Stops: Morgan Brown
- 2019 Toys for Tots: Brook Moates
- 2019 Jingle Jog: Ben Oni
- December Water Stops: Mari Wilkes

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