AORTA Posts 2021


AORTA News: September 13th, 2021

AORTA Summer Party!
A great big THANK YOU to those that came to the AORTA Summer Party!


Upcoming Local Races

ODK Cake Run
- When:
 Tuesday, September 21, 2021
       ** Note date change from Sep 20th **
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
Registration: Opens September 3rd
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


East Alabama FCA Run The Race 5K
- When: Saturday, October 16, 2021
Time: 8:00 AM
-
 Where: Ogletree Village
- Fee: $30, (10 & Under - $10)
- 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.” 


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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
- When: Saturday, November 20, 2021
- Time: 8:00 (1-Mile), 8:30 (5K)
- Where: Town Creek Park
- Distance(s): 1-Mile, 5K
- Fee: $20 (1-Mile), $25 (5K), $10 (Virtual)
  * Shirt included for 1-Mile and 5K.  Register by Oct 31st to guarantee a t-shirt. Additional fee for virtual option.
Awards: Top 3 male/female  runners and top male/female in age group 
 (17 & under, 18-30, 31-40, 41-50, 51+)
- Charity: Run, jog or walk a scenic 5K route through the moderately rolling hills of Auburn, AL. The race will start and finish at Town Creek Park. Strollers and dogs on leashes welcome and encouraged.
World AIDS Day
 is an opportunity for people worldwide to unite in the fight against HIV, to show support for people living with HIV, and to commemorate those who have died from an AIDS-related illness. Founded in 1988, World AIDS Day was the first ever global health day.
Unity Wellness Center provides HIV testing & counseling, HIV primary medical care, medical case management services, and HIV prevention education and awareness programs. Any money raised from this event will go towards an Emergency Assistance fund for our Clients. 


Heroes of America
- When: Saturday, November 20, 2021
Time: 8:00 AM
-
 Where: Fort Benning, Georgia
Distance(s): 5K, Half-Marathon, Marathon
- Fee: $25-$105 individuals, $200-$255 relays
- Description: The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks. 


War Eagle Run Fest
- When: Sunday, February 20, 2022
Time: 8:00 AM
-
 Where: Auburn, AL
Distance(s): 1-Mile, 5K, Half-Marathon
- Fee: $15 (1-Mile), $20 (5K), $55 (Half-Marathon). Prices increase 10/18.
- Description: FRESHJUNKIE Racing, in conjunction with Auburn-Opelika Tourism and Auburn University are proud to present the Inaugural War Eagle Run Fest.  Athletes and fans can choose from either a half marathon (13.1 miles) or 5k (3.1 miles) to test their mettle while touring the campus and FLYING DOWN THE FIELD to a 50-yard line finish. There will also be a 1 mile run for the Little Tigers.  After gathering your commemorative medal, join us outside the stadium for our post-race tailgate and enjoy the music and food that Auburn fans have come to love. Whether you are staff, student, alumni or just a fan, join us and be a part of the Inaugural War Eagle Run Fest. 



Join us every Saturday in October to benefit the Food Bank of East Alabama. This year more than most; the need is great. Please donate unexpired canned foods and non-perishable items.  Bring items to our meeting area in front of TCBY before our group run start time of 6AM.  If you prefer to make separate arrangements to have your donations picked up, contact us at aorta.webmaster@gmail.com.

Most Needed Items
Canned Meats (tuna, chicken and salmon, etc.)
Canned Vegetables
Canned Fruits
Canned and Boxed Meals (soup, macaroni and cheese, etc.)
Peanut Butter
Canned or Dried Beans
Pasta, Rice, Cereal
Fruit Juice (canned, plastic or boxed)



Weekly Whimsy


10 Steps to Becoming a Runner 
Cindy Kuzma and Mallory Creveling, Runner’s world

If you want to start running, you're in good company and will join the almost 60 million Americans who hit the road regularly.

Though running is one of the most accessible forms of exercise, becoming a runner can be a little more complicated than just lacing up and putting one foot in front of the other.

Whether you’ve never run a mile or 5K, these tips will make you a better runner.

1. Don’t Be Afraid To Start With Walking
If you’ve never laced up for a run before, ease into it by walking for about 20 minutes, three times a week. From there, progress your walks into run-walk interval workouts. Start with 20 minutes four times a week, then bump the time up to 30 to 35 minutes. If you’re starting out with those 20-minute workouts, alternate between running for 30 seconds and walking for 90 seconds. As you get more comfortable, alternate between 60 seconds of running and walking - and eventually work your way up to a non-stop run.

2. Use Your Breath To Find Your Pace
New runners almost always start out too fast and then burn out. Don’t associate the word “running” with 
speed… give youreslf permission to slow it down. To control your tempo, use the “talk test” and maintain a speed at which you can easily converse or sing. If you’re gasping for breath, slow down.

The idea is to finish each run wanting to do a little bit more or go a little bit faster. Even if you follow these guidelines, know that running will still likely feel a little uncomfortable at first. New runners should keep in mind that, when they start their run, your whole body has to play catch-up and it may feel pretty bad for the first stretch.

3. Don’t Run Every Day
Although practice and repetition are key for fitness success, you can totally do too much of a good thing. Running is high-impact and repetitive, so going overboard can increase your injury risk. There is a delicate balance between running enough and giving your body enough time to recover. You have to find the formula that works for you.

Start out with three runs per week. Any less and you may not progress as quickly as you’d like; any more, though, and you may not have time to recover.

Once you’ve logged six weeks of three weekly runs, add a fourth running day.

4. Focus On Minutes Instead Of Miles
How you mesure your runs is a personal choice. But thinking in time instead of distance may be less daunting. Setting out to run for 30 minutes gives you wiggle room to have a bad day or take it slower than vowing to run three miles. Forgetting about mileage means you can focus on feeling good throughout your run which willl help to keep you getting back out there, not feeling discouraged or overworked.

5. Progress Smartly And Safely
Designate just one run each week as your long run. While you can add a mile or two over time, keep the rest of your runs the same.

Increase your total weekly mileage every other week by no more than the number of days per week you run. For instance, if you run three days a week, you can increase your mileage by three miles every other week.

Keep long runs to no more than half your weekly total mileage to prevent overdoing it during any single outing. So, if you run 10 miles a week, that long run should be five miles or less.

6. Mix Up Your Runs
Once you can run for about 30 minutes straight, you can start adding intervals. Two ways to try intervals:
Hill Strides: Run uphill for 20 to 30 seconds, then jog downhill or on a flat orad until recovered.
Speed intervals: Alternate between one minute at about 75-percent effort and one minute of easy joggging.
Sprint Intervals: Alternate between one minute of all-out sprinting and five minutes of easy jogging.

You can also use checkpoints as interval endpoints to keep outdoor runs interesting.

7. When In Doubt, Find A Training Plan
If your goal is to complete a race, try a training plan. A plan and a goal makes it less likely that you’ll interrupt your routine. Once you’ve found a suitable plan, adapt it to your daily life. For example, if you have a big commitment one week, adjust the following week’s schedule.

8. Gear Up To Go The Distance
First, make sure you get a pair of comfortable running shoes. Go to a local run shop to try a few pairs to see what feels best. From there, stock up on some moisture-wicking socks (skip anything cotton). Next, a fitness tracker will help you get the most of your new hobby.

9. Call In The Accountability Buddies
An easy way to make your runs more enjoyable and more social is to join a running group, or at least find a running partner. You don’t always need to meet in person, online platforms and running apps offer virtual support groups to cheer you on and motivate you to move and log those miles.

10. Remember Why You’re Out There
Runners hit the road for many reasons - some for fitness and health, others for mindfulness, to be social, or for the competition. To keep your love of running alive, remember what made you want to run in the first place. So, whether your motivation is to finish a 5K, escape work stress, or catch up with a friend, define yours and get out there!

Link to Runner’s World article


Quote of the Week

   “There are clubs you can’t belong to, neighborhoods you can’t live in, schools you can’t get into, but the roads are always open..”
                                 
    - Nike

Video of the Week

The Terry Fox Story - Trailer (1:57)

In 1980, Terry Fox continued his fight against bone cancer with the pursuit of a singular, motivating vision: to run across Canada. Three years after having his right leg amputated six inches above the knee after being diagnosed with osteosarcoma, Fox set out to cover more than a marathon's distance each day until he reached the shores of Victoria, British Columbia. Anonymous at the start of his journey, Fox steadily captured the heart of a nation with his Marathon of Hope. However the 21-year old BC native's goal was not fame, but to spread awareness and raise funds for cancer research. After 143 days and two-thirds of the way across Canada, with the eyes of a country watching, Fox's journey came to an abrupt end when newly discovered tumors took over his body.  Terry died on June 28, 1981 at the age of 22. A foundation was created in his honor and, to date, has raised over $850 million for cancer research. The annual Terry Fox Run is held every September 19th and is the largest one-day fundraiser for cancer research.
Link to full movie on YouTube
Link to Terry Fox Foundation

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


Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, we started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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 6th, 2021

AORTA Summer Party! Sunday, September 12th

Please join us for a family friendly afternoon of food, fellowship and fun! AORTA members, non-members, and their families are all invited. Camp Marannook has numerous amenities for the kids including a crazy swing, nature trail, maze, waterslide, and pool for lots of water fun!   Current AORTA members should have received an e-invite.  If not, you can view the invite at this SignUpGenius link.
If you plan to attend, 
please RSVP and bring your own food to enjoy. AORTA will supply water and drinks. Hope to see you there!

Date: Sunday, September 12th
LocationCamp Marannook
                 10425 Veterans Memorial Pkwy
                  La Fayette, AL  36862
Time: 1:00 PM - 5:00 PM


Upcoming Local Races

ODK Cake Run
- When:
 Tuesday, September 21, 2021
       ** Note date change from Sep 20th **
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
Registration: Opens September 3rd
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


East Alabama FCA Run The Race 5K
- When: Saturday, October 16, 2021
Time: 8:00 AM
-
 Where: Ogletree Village
- Fee: $30, (10 & Under - $10)
- 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.” 


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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
- When: Saturday, November 20, 2021
- Time: 8:00 (1-Mile), 8:30 (5K)
- Where: Town Creek Park
- Distance(s): 1-Mile, 5K
- Fee: $20 (1-Mile), $25 (5K), $10 (Virtual)
  * Shirt included for 1-Mile and 5K.  Register by Oct 31st to guarantee a t-shirt. Additional fee for virtual option.
Awards: Top 3 male/female  runners and top male/female in age group 
 (17 & under, 18-30, 31-40, 41-50, 51+)
- Charity: Run, jog or walk a scenic 5K route through the moderately rolling hills of Auburn, AL. The race will start and finish at Town Creek Park. Strollers and dogs on leashes welcome and encouraged.
World AIDS Day
 is an opportunity for people worldwide to unite in the fight against HIV, to show support for people living with HIV, and to commemorate those who have died from an AIDS-related illness. Founded in 1988, World AIDS Day was the first ever global health day.
Unity Wellness Center provides HIV testing & counseling, HIV primary medical care, medical case management services, and HIV prevention education and awareness programs. Any money raised from this event will go towards an Emergency Assistance fund for our Clients. 


Heroes of America
- When: Saturday, November 20, 2021
Time: 8:00 AM
-
 Where: Fort Benning, Georgia
Distance(s): 5K, Half-Marathon, Marathon
- Fee: $25-$105 individuals, $200-$255 relays
- Description: The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


2021 Jingle Jog 5K & Santa Stroll 1-Mile
DateSaturday, December 4th, 2021
Location: Toomer's Corner, Downtown Auburn
Time: 7:30 AM (1-Mile), 8:00 AM (5K)
Distance(s): 1-Mile, 5K
Description
The Jingle Jog and Santa Stroll is back in 2021 – so pull out those ugly sweaters and Santa hats Auburn! Join Active Auburn on Saturday, December 4th as we ring in the holiday season in style! The Santa Stroll 1-Mile Run/Walk will begin at 7:00 a.m. followed by the Jingle Jog 5K at 8:00 a.m. at Toomer’s Corner.


War Eagle Run Fest
- When: Sunday, February 20, 2022
Time: 8:00 AM
-
 Where: Auburn, AL
Distance(s): 1-Mile, 5K, Half-Marathon
- Fee: $15 (1-Mile), $20 (5K), $55 (Half-Marathon). Prices increase 10/18.
- Description: FRESHJUNKIE Racing, in conjunction with Auburn-Opelika Tourism and Auburn University are proud to present the Inaugural War Eagle Run Fest.  Athletes and fans can choose from either a half marathon (13.1 miles) or 5k (3.1 miles) to test their mettle while touring the campus and FLYING DOWN THE FIELD to a 50-yard line finish. There will also be a 1 mile run for the Little Tigers.  After gathering your commemorative medal, join us outside the stadium for our post-race tailgate and enjoy the music and food that Auburn fans have come to love. Whether you are staff, student, alumni or just a fan, join us and be a part of the Inaugural War Eagle Run Fest. 


Join us every Saturday in October to benefit the Food Bank of East Alabama. This year more than most; the need is great. Please donate unexpired canned foods and non-perishable items.  Bring items to our meeting area in front of TCBY before our group run start time of 6AM.  If you prefer to make separate arrangements to have your donations picked up, contact us at aorta.webmaster@gmail.com.

Most Needed Items
Canned Meats (tuna, chicken and salmon, etc.)
Canned Vegetables
Canned Fruits
Canned and Boxed Meals (soup, macaroni and cheese, etc.)
Peanut Butter
Canned or Dried Beans
Pasta, Rice, Cereal
Fruit Juice (canned, plastic or boxed)

Weekly Whimsy


The Galloway Run/Walk Calculator
Kiera Carer and Editors, Runner’s world

As much as you want to keep a consistent pace, you inevitably decide to hit the brakes and slow down to a walk. Don’t worry - it’s not the end of your running world.

We’ve been conditioned to see walking as the ultimate running-fail - a sign that you’ve given up, that you didn’t train hard enough. But Jeff Gallowy, creator of the “Run Walk Run” method, wants you to reconsider your approach to slowing down.

The idea that we need to run without  stopping has been drilled into us since our elementary school PE days Galloway says. Bu the truth is, “adding walk breaks to your runs reduces your risk of injury and increases your oveerall speed.”

The caveat: The idea isn’t to walk when you’re on the brink of exhaustion; the point is to plan your walk breaks so you never feel that way in the first place. and yes, that means you can still meet - and even exceed - your overall pace goals.

See for yourself with this run/walk pace calculator. Enter your running and walking pace, plus your total time running ad walking, and we’ll calculate your combined run/walk pace and corresponding race finish times.

CodePen - RW Run/Walk Pace Calculator

Don’t be surprised by your finishing times. People who follow this run/walk method cut an average of seven minutes off of their half marathon time, and 13 minutes off of their full marathon time.

This makes sense: Adding walk breaks into your runs not only allows you to work in more sprints, it also keeps you feeling fresh, recovered, and zero-percent burned out. This menans that you’ll be better able to pick it up for those last few miles at the end of a race, then head to brunch without limping. Beginners are more likely to stick to the sport using this strategy, and advanced runners are surprised by how much they reduce their risk of injury.”

Galloway found that people experienced less muscle pain after a marathon when they used a run/walk strategy. Bonus: their finish times were comparable to those who ran continuously, though their experience may have been more enjoyable.

Link to Runner’s World article


Quote of the Week

   “It’s amazing how the same pace in practice can feel so much harder than on race day. Stay confident. Trust the process."
 
          - Sara Hall
             Professional American distance runner


Video of the Week

Steve Prefontaine - The Real Purpose of Running (5:14)

An excerpt from the movie “Without Limits”. The film follows the life of famous 1970s runner Steve Prefontaine from his youth days in Oregon to the University of Oregon where he worked with the legendary coach Bill Bowerman, later to Olympics in Munich and his early death at 24 in a car crash.

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


Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, we started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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 30th, 2021

AORTA Summer Party! Sunday, September 12th

Please join us for a family friendly afternoon of food, fellowship and fun! AORTA members, non-members, and their families are all invited. Camp Marannook has numerous amenities for the kids including a crazy swing, nature trail, maze, waterslide, and pool for lots of water fun!   Current AORTA members should have received an e-invite.  If not, you can view the invite at this SignUpGenius link.
If you plan to attend, 
please RSVP and bring your own food to enjoy. AORTA will supply water and drinks. Hope to see you there!

Date: Sunday, September 12th
LocationCamp Marannook
                 10425 Veterans Memorial Pkwy
                  La Fayette, AL  36862
Time: 1:00 PM - 5:00 PM


Upcoming Local Races

ODK Cake Run
- When:
 Tuesday, September 21, 2021
       ** Note date change from Sep 20th **
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
Registration: Opens September 3rd
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


East Alabama FCA Run The Race 5K
- When: Saturday, October 16, 2021
Time: 8:00 AM
-
 Where: Ogletree Village
- Fee: $30, (10 & Under - $10)
- 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.” 


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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
- When: Saturday, November 20, 2021
- Time: 8:00 (1-Mile), 8:30 (5K)
- Where: Town Creek Park
- Distance(s): 1-Mile, 5K
- Fee: $20 (1-Mile), $25 (5K), $10 (Virtual)
  * Shirt included for 1-Mile and 5K.  Register by Oct 31st to guarantee a t-shirt. Additional fee for virtual option.
Awards: Top 3 male/female  runners and top male/female in age group 
 (17 & under, 18-30, 31-40, 41-50, 51+)
- Charity: Run, jog or walk a scenic 5K route through the moderately rolling hills of Auburn, AL. The race will start and finish at Town Creek Park. Strollers and dogs on leashes welcome and encouraged.
World AIDS Day
 is an opportunity for people worldwide to unite in the fight against HIV, to show support for people living with HIV, and to commemorate those who have died from an AIDS-related illness. Founded in 1988, World AIDS Day was the first ever global health day.
Unity Wellness Center provides HIV testing & counseling, HIV primary medical care, medical case management services, and HIV prevention education and awareness programs. Any money raised from this event will go towards an Emergency Assistance fund for our Clients. 


Heroes of America
- When: Saturday, November 20, 2021
Time: 8:00 AM
-
 Where: Fort Benning, Georgia
Distance(s): 5K, Half-Marathon, Marathon
- Fee: $25-$105 individuals, $200-$255 relays
- Description: The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


War Eagle Run Fest
- When: Sunday, February 20, 2022
Time: 8:00 AM
-
 Where: Auburn, AL
Distance(s): 1-Mile, 5K, Half-Marathon
- Fee: $15 (1-Mile), $20 (5K), $55 (Half-Marathon). Prices increase 10/18.
- Description: FRESHJUNKIE Racing, in conjunction with Auburn-Opelika Tourism and Auburn University are proud to present the Inaugural War Eagle Run Fest.  Athletes and fans can choose from either a half marathon (13.1 miles) or 5k (3.1 miles) to test their mettle while touring the campus and FLYING DOWN THE FIELD to a 50-yard line finish. There will also be a 1 mile run for the Little Tigers.  After gathering your commemorative medal, join us outside the stadium for our post-race tailgate and enjoy the music and food that Auburn fans have come to love. Whether you are staff, student, alumni or just a fan, join us and be a part of the Inaugural War Eagle Run Fest. 


Join us every Saturday in October to benefit the Food Bank of East Alabama. This year more than most; the need is great. Please donate unexpired canned foods and non-perishable items.  Bring items to our meeting area in front of TCBY before our group run start time of 6AM.  If you prefer to make separate arrangements to have your donations picked up, contact us at aorta.webmaster@gmail.com.

Most Needed Items
Canned Meats (tuna, chicken and salmon, etc.)
Canned Vegetables
Canned Fruits
Canned and Boxed Meals (soup, macaroni and cheese, etc.)
Peanut Butter
Canned or Dried Beans
Pasta, Rice, Cereal
Fruit Juice (canned, plastic or boxed)


Weekly Whimsy


No, Lifting Won’t Make You Bulky!
Danielle Zickl, Runner’s world

A common misconception is that the minute you pick up a dumbbell, you’re well on your way to looking like The Rock. But that’s simply not true. Strength training in general - using dumbbells, kettlebells, resistance bands, or even your own body weight - is for everyone. Yes, including runners.

Steeplechaser Emma Coburn makes deadlifting nearly 200 pounds look easy. Olympic long jumper and sprinter Tianna Bartoletta posted a photo of a loaded trap bar and wrote that she’s seen positive changes in her performance on the track. The point: These athletes are lifting serious amount of weight and aren’t “bulky”. What they are is fast.

It’s important to build strength in all your muscles - not just your legs. While it may seem like your legs are doing all the work, your upper body and core play an important role in logging-faster miles, too. Having a strong core stabilizes your body as you run, and adds power to your arms and legs to drive your body forward. Plus, building muscle is a huge part in remaining injury-free.

You’re asking a lot of your body when you run, and without strength training, your joints and bones and body aren’t as well equipped or durable to be able to continue clallenging efforts.

When lifting, don’t overthink it. Don’t look at the person across from you at the gym and assume that’s what you should be doing or that’s what you should be lifting. Your only goal is to get stronger.

Find a trainer or a workout class with an instructor, if you can afford it. That way, someone can watch you to make sure your form is correct and you’re staying safe. Plus, this takes planning your own workouts out of the equaion.

Link to Runner’s World article


Quote of the Week

      “If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it."

                          - Prisciilla Welch
                            Retired British marathon runner


Video of the Week

Fan Has The Freeze Beat And Then… (0:21)

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


Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, we started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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 23rd, 2021

Amber’s Donor Dash Race Recap
Thanks to all our AORTA finish line and course marshal volunteers! Their efforts were critical to the overall success of this exceptional event and, of course, to the safety of the participants.
   5K race results


Also, congratulations to Jason Adams for winning the AORTA volunteer drawing for a $25 Lowe’s gift card!


AORTA Winners!
AORTA winners from recent races.

2021 Amber’s Donor Dash 5K
- David King IV: First Place Overall!


Upcoming Local Races

ODK Cake Run
- When:
 Monday, September 20, 2021
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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.


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


Weekly Whimsy


What is Running Cadence - and Does It Really Matter?
Hailey Middlebrook, Runner’s world

The old gold standard was 180 steps per minute. But here’s what more current research has to say.

For decades, we’ve been told that 180 steps per minute is the ideal cadence for running - a number that legendary running coach Jack Daniels observed after counting the turnover rate of pro distance runners racing in the 1984 Olympics - but research has found that cadence rates vary greatly depending on runners’ speed, meaning that you shouldn’t expect to have the same steps per minute when doing a speed workout versus an easy recovery run.

A more recent study of top finishers from the 2016 100K world championships discovered runners’ cadences were all over the board, ranging between 155 and 203 SPM. Interestingly, the average of all the runners was 182 SPM, just a hair faster than the so-called optimal 180 SPM.

Delving into the data, they found that only speed and height appeared to have an effect on the individual runners’ cadences. Intuitively, that makes sense. Taller runners have longer legs so they can take fewer steps per minute to cover the same distance.

Surprisingly, they also found that fatigue has no effect on SPM. Ultimately, the only way to increase your cadence is to increase your pace.

Everyone’s cadence is different and having a faster or more “optimal” number doesn’t necessarily make you a better runner.

Use cadence as a barometer, not a governor. If your SPM is faster than normal, it may be a sign that you need more hill repeats or speed work to get stronger.

How to Boost Your Cadence
To minimize overstriding, lessen impact forces on the legs, and maintain forward momentum, runners should aspire to up their cadence.

If your cadence at a faster pace is below 180, it probably needs a boost. Here’s how to do it.

First, establish a baseline for all your training speeds (easy, marathon, tempo, etc) on a treadmill. Next, add 5 percent to each of your numbers as a goal SPM for each pace. Finally, practice with a metronome app or run app that finds music with beats that match your desired turnover.

Workouts for a Faster Cadence
Downhill Sprints: After an easy run, do five accelerating sprints down a gentle grade of 150-200 meters, reaching top speed at the bottom. Walk up for recovery.

Fast Feet: Using short, quick strides, take as many steps as you can in 10 meters. Keep ground contact as short as possible. Jog for 10 meters. Repeat five times.

Race-Pace Tester: Run fartleks of 30 seconds, 1 minute, 2 minutes, and 1 minute at 5K pace. Jog one minute between reps. Do two sets. Count your steps or use a metronome during each rep of the second set.

Link to Runner’s World article


Quote of the Week

      “No marathon gets easier later.

            The halfway point only marks

                 the end of the beginning."

                          - Joe Henderson
                            Former editor of Runners World


Video of the Week

Molly Seidel - 6 x Mile, 4 x 400m (26:57)

Watch how 2020 Bronze medalist Molly Seidel trained before the Tokyo Olympic Games Marathon.  Follow Molly as she tackles a set of 6 x 1 mile + 4 x 400m (with around 2 minutes recovery) on the track at Sedona, Arizona. Seidel shares training gear insights, fuelling strategies (tomato ketchup?) and a little more on her Olympic Games preparation.

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


Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, we started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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 16th, 2021


New and 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.


Featured Races This Week!

Amber’s Donor Dash 5K and 1-Mile
- Distance(s): 1-Mile / 5K
- When: 
Saturday, August 21, 2021
- Time: 1-Mile 8:00 AM / 5K 8:30 AM
- Where: Ogletree Village Shopping Center
- Description: This race is a tribute to Amber Ford who donated her organs for others to live. This race and fundraiser is designed to spread awareness regarding organ donations, help other organ donors and organ recipient familiies in our community and assist in raising money for Legacy of Hope (Donate Life Alabama). 


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00 AM
             AORTA Adult Team: 11:15 AM
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


Upcoming Races

ODK Cake Run
- When:
 Monday, September 20, 2021
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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.


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


Weekly Whimsy


How to Improve Your Sleep Quality
Elizabeth Millard, Runner’s world

Even if you have plenty of sleep-friendly habits like running regularly, logging too much screen time before bed could set you back. Data collected on 2,000 people during the COVID-19 lockdown revealed that over 90 percent increased electronic device usage which resulted in insomnia issues, shorter sleep times, later bedtimes, and later wake times.

Screen time before bed messes with sleep quality because exposure to a backlit screen mimicks the effects of sunlight which, in turn, suppresses the release of melatonin, the key hormone that regulates sleep-wake rhythm.

In addition, the emotionally charged content from these devices provoke anxiety and emotional distress whih makes it harder to fall asleep and may sabotage deep sleep throughout the night. 

The Takeaway: Create a routine for at least 30 to 60 minutes before sleep that doesn’t involve electronic devices. Getting into that habit can improve shuteye  and provide more energy during the day and less anxiety in general.

Link to Runner’s World article


Quote of the Week

  “Runners just do it - 
        they run for the finish line 
            even if someone else
                has reached it first."

                                 - Unknown

Video of the Week

‘MARATHON’ - A Short Mockumentary (9:09)

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


Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, wel started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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 9th, 2021


New and 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.


Upcoming Races

Amber’s Donor Dash 5K and 1-Mile
- Distance(s): 1-Mile / 5K
- When: 
Saturday, August 21, 2021
- Time: 1-Mile 8:00 AM / 5K 8:30 AM
- Where: Ogletree Village Shopping Center
- Description: This race is a tribute to Amber Ford who donated her organs for others to live. This race and fundraiser is designed to spread awareness regarding organ donations, help other organ donors and organ recipient familiies in our community and assist in raising money for Legacy of Hope (Donate Life Alabama). 


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00 AM
             AORTA Adult Team: 11:15 AM
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


ODK Cake Run
- When:
 Monday, September 20, 2021
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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.


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


Weekly Whimsy


Benefits of Caffeine on Performance
Natalie Rizzo, Runner’s World

Two-time Olympian and 2018 Boston Marathon champion Des Linden drinks three to four cups of coffee each day. “I’m a huge coffee fan,” Linden tells Runner’s World, which should come as no surprise since she and her husband own a coffee company, Linden x Two. “I have two cups first thing in the morning, and it’s beneficial in getting all systems—mind and body—up and running before I head out the door for my first run,” she adds.

Many of us—elite and non-elite—use caffeine to our benefit, as research has shown that in addition to perking you up, it can also make you faster, help you focus during your workouts, boost muscle recovery afterward, and improve overall circulation.

But like any other performance food or drink, education is key to achieving maximum benefits, so we tapped experts and the latest research to tell you everything you need to know about your favorite energizer.

The Benefits of Caffeine on Performance
Unless you have a sensitivity, caffeine can be highly beneficial for most people. Coffee has been shown to increase mental alertness and concentration and improve athletic performance by increasing time to exhaustion, so caffeine is recommended for elite runners as long as they tolerate it well.

In fact, studies dating back to the early ’90s found that taking in around 150 to 200 milligrams (mg) of caffeine from coffee one hour before exercise improved 1,500 meter performance in well-trained runners. More recently, another study reported a 24-second or 1.8 percent improvement in an 8K run time with well-trained male runners when ingesting 3 mg of caffeine per kilogram of body weight one hour before racing.

5 Ways Coffee Boosts Your Workout
The overall favorable results of caffeine for running performance have caused many organizations to advocate for its use during sport: The Academy of Nutrition and Dietetics states that caffeine reduces perception of fatigue among athletes and allows exercise to be sustained at optimal intensity for longer periods of time; the International Society of Sports Nutrition suggests that ultramarathoners ingest caffeine in the latter stages of endurance exercise to maintain energy levels; and the European Food Safety Authority says single doses of caffeine up to 200 mg from all sources are perfectly safe when consumed less than two hours before intense physical exercise.

What’s more, a 2021 position statement published by the International Society of Sports Nutrition, states the following:
- Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions.
- Aerobic endurance appears to be the form of exercise with the most consistent moderate-to-large benefits from caffeine use.
- Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg per kg of body mass.
- Caffeine appears to improve physical performance in both trained and untrained individuals.
- The most commonly used timing of caffeine supplementation is 60 min pre-exercise. Optimal timing of caffeine ingestion likely depends on the source of caffeine.

All in all, caffeine consumption seems to have positive effects among most people. That said, not everyone needs caffeine or responds well to it. Caffeine may agitate some people, and if you’re not already a caffeine user, starting it now may make you feel nervous or jittery.

Prior to a race, your body is already in a stressed state so your epinephrine—or adrenaline—level is already high. Consuming caffeine on top of that increases the severity of the stressed state, could overstimulate you, and could cause physical exhaustion. In these cases, it’s best to avoid caffeine altogether or opt for options with less caffeine such as tea.

How Much Caffeine You Should Consume
Typically, the recommendation is to take in 3 to 6 mg of caffeine per kilogram of body weight about 60 minutes before exercising. For a 140-pound person, that’s at least 190 mg per day. For a 180-pound person, that’s 245 mg per day.

To put that into perspective, a cup of home-brewed coffee has, on average, about 100 mg of caffeine. While it’s generally safe to consume up to 400 mg of caffeine per day, the amount of caffeine a person should take in depends on the person, their health status, and if they are already consuming caffeine regularly.

How Much Coffee Is Too Much?
If one experiences negative side effects—such as anxiety and jitters, rapid heart rate, digestive issues, or decreased sleep quality—it would be beneficial  to evaluate how much they’re taking in and what time they’re taking in that caffeine.

In addition, there has been some emerging research hoping to identify genetic variations in how different people handle caffeine. There are even companies, like Inside Tracker, that will test your DNA to see how quickly you metabolize caffeine.

Coffee and tea are recommended over energy drinks and preworkout beverages because they also contain natural antioxidants and are relatively inexpensive for a prerun beverage. As a matter of fact, some runners like coffee because it helps with bowel movements before a race, and tea has been linked to better heart health.

Race-Day Caffeine Strategies
Experts agree that there are two things to consider when consuming caffeine before a race: timing and the source. Prior to exercise, caffeine takes about 10 minutes to enter the bloodstream and typically peaks after 45 to 75 minutes post-ingestion.

Does the Way You Make Coffee Impact Your Health?
As for Linden, she sticks with two cups of coffee on the long bus rides to her races. During the marathon she adds in PowerBar PowerGel Hydro with [50 mg] caffeine around the 25K and 30K mark since “it’s that difficult part in the race and . . . caffeine keeps the mind engaged and aware that there is still fuel in the body to be utilized.” After a race, Linden has a coffee or espresso, although she acknowledges that this strategy might not work for everyone.

Link to Runner’s World article


Quote of the Week

  “It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.."

                                 - John Bingham

Video of the Week

Untethered: The David Brown Story - Documentary (21:27)

Held together with a tether. Set free by running. David Brown is the world’s fastest blind man. David will be going for the gold in the men’s 100m during the upcoming Paralympic Games starting on August 24th!

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

Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, wel started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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 2nd, 2021

Upcoming Races

Amber’s Donor Dash 5K and 1-Mile
- Distance(s): 1-Mile / 5K
- When: 
Saturday, August 21, 2021
- Time: 1-Mile 8:00 AM / 5K 8:30 AM
- Where: Ogletree Village Shopping Center
- Description: This race is a tribute to Amber Ford who donated her organs for others to live. This race and fundraiser is designed to spread awareness regarding organ donations, help other organ donors and organ recipient familiies in our community and assist in raising money for Legacy of Hope (Donate Life Alabama). 


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00 AM
             AORTA Adult Team: 11:15 AM
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


ODK Cake Run
- When:
 Monday, September 20, 2021
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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.


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.

Weekly Whimsy

Or he’s a shoe-in for the 10K world record!

How To Do Yasso 800s
Christine Luff, VeryWellFit.com

Yasso 800s are a popular program for those aiming for a specific marathon goal such as a qualify time for the Boston Marathon. The name “Yasso” comes rom Bart Yasso who popularized this workout. It is a training regimen based on running multiple intervals of 800 meters.

Overview
The premise behind Yasso 800s is that running a series of 10 fast 800-meter intervals alternated with short rest periods will approximate the effort and speed of running a marathon at your target pace. This training protocol aims to help develop speed, pace, and endurance.

Yasso 800s are best done on a track because it makes it easy to measure 800 meters, a distance of two laps on most standard tracks or approximately one-half mile. You could also do them on a treadmill since you’ll know exactly how far and fast you’re running.

How to Do Yasso 800s
First, you’ll start with your marathon goal in hours and minutes, then covert this to minutes and seconds. For example, a marathon goal of 3 hours and 30 minutes converts to 3 minutes and 30 seconds. From there…

Warm-up: 5-10 minutes jogging and a few warm-up exercises.
800-meter interval: Run 800 meters (approximately 1/2 mile) at your converted time (3:30 in this example.
Recovery: Jog or walk for the same amount of times, 3:30 in this example.
Repeat: Start with three or four repetitions per workout in the first week, You’ll add more later.
Cooldown: Finish with 5 minutes of easy running walking.

Add Repeats
Continue with Yasso 800s once a week. Aim to add one more rep each week until you reach 10 repetitions per training session.  As you add repeats, you’ll notice that each interval starts to get more challenging. If you’re unable to hit your goal time on your last repeat, you may want to reconsider whether your target time is realistic.

Don’t Overdo It
Don’t assume that doing Yasso 800s more frequently will increase your chances of hitting your goal time. Be sure to slowly build up your repetitions and only do the workout once a week. More than that is conuterproductive. Give your body a chance to rest and rebuild.

Stick To Your Training Schedule
In addition to weekly Yasso 800s, continue with your regular marathon training, including weekly long runs. Understand that being able to complete 10 Yasso repetitions at your target speed does NOT guarantee you’ll finish the marathon in your goal time, but it will give you a good shot at hitting your target.

Link to VeryWellFit article


Quote of the Week

  “I’m always nervous. If I wasn’t nervous, it would be weird. I get the same feeling at all the big races. It’s part of the routine, and I accept it. It means I’m there and I’m ready."

                         - Allyson Felix

Video of the Week
National Baby Trials - Usain Bolt Commentator (3:16)

Usain Bolt walks us through the exciting National Baby Trials!

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

Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, wel started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and run through August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  There are no restrictions other than normal social distancing courtesies. This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe
Doug Underwood


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: July 26th, 2021

Auburn Frank Brown Recreation Center
Tired of long runs outside in the heat and humidity? Prefer to run inside but don’t have access to a treadmill?  If you live or work in Auburn, you’re in luck!  For a one-time fee of $25, you'll have lifetime access to the Frank Brown Fitness Center. The cardio room features a bank of treadmills, cross trainers and stationary bikes. The strength room offers free weights and multi-press machines. Information and applications are available at the link below.

Frank Brown Recreation Center


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and run through August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  There are no restrictions other than normal social distancing courtesies. This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe
Doug Underwood


Upcoming Races

Amber’s Donor Dash 5K and 1-Mile
- Distance(s): 1-Mile / 5K
- When: 
Saturday, August 21, 2021
- Time: 1-Mile 8:00 AM / 5K 8:30 AM
- Where: Ogletree Village Shopping Center
- Description: This race is a tribute to Amber Ford who donated her organs for others to live. This race and fundraiser is designed to spread awareness regarding organ donations, help other organ donors and organ recipient familiies in our community and assist in raising money for Legacy of Hope (Donate Life Alabama). 


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00 AM
             AORTA Adult Team: 11:15 AM
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! 
Sign up as a team member here.


ODK Cake Run
- When:
 Monday, September 20, 2021
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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.


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


Weekly Whimsy


How Sleep Makes You A Better Runner

Sleeping well should come naturally, yet many of us feel tired most of the week. There aren’t many who don’t feel pushed to work hard. And it’s not only the work, but our personal lives that have also become more demanding with a drive for travel, hobbies, and a strong goal orientation including fitness.  Learning to sleep weel offers many positive benefits, and no negative effects. Sleep decides what kind of person you are . It affects mood and behavior. The tougher the times get, the better your recovery must be. Sleeping weel is essential for this.

Here are six tips to help you improve your running and overall quality fo life.

Respect Yourself
Accept this or the following tips are useless and the benefits will never come. Make lifestyle choices that respect your need for rest and recovery.

Increase The Quantity Of Sleep
Sleep at least 30 minutes to an hour more each night and you’ll quickly notice the differenc the next day. Athletes will see that they recover much faster. There is no easier way to improve your health and performance than with sleep.

Know When To Back Off
Know your body and do not train if you’re not well recovered. Top athletes know and can sense how their body is doing. If you’re not well recovered from training the day before, consider lightening the training or skpippin it, and instead of pushing hard.

Make The Right Choices
Maintain a healthly lifestyle and exercise regularly. There is no miracle cure, it comes out of what you do everyday, week after feek.

Find A Good Rhythm
Sleep is all about rhythm and pace, and alertness should be high in the morning, and low in the evening. This the right balance. Avoid working late on computeres, or doing sport in the evenings adn try to relax instead.

Get Support
If you do lots of good things, and you still don’t feel good, then you might have a sleep disorder. When people are tired, there is a reason. Many people just give up and visit your local sleep doctor.

Link to Suunto article


Quote of the Week

  “My feeling is that any day

         I am too busy to run

             is a day that I am too busy."

                         - John Bryant
                               Running journalist and author


Video of the Week

The Runners (11:07)

Pounding the tarmac through the seasons, a band of runners are brazenly challenged with intimate questions as they pace their routes. Liberated from responsibilities, their guards drop dramatically, releasing funny and brutally frank confessions, and weaving a powerful narrative behind the anonymous masses.

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

Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, wel started the 18-week Saturday long runs on July 24th. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simply click here or on the Hal Higdon logo to the right.


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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



Forward any comments to the webmaster.




AORTA News: July 19th, 2021

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, we’ll be starting the 18-week Saturday long runs this week. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and run through August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  There are no restrictions other than normal social distancing courtesies. This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe
Doug Underwood


Upcoming Races

Amber’s Donor Dash 5K and 1-Mile
- Distance(s): 1-Mile / 5K
- When: 
Saturday, Aubust 21, 2021
- Time: 1-Mile 8:00 AM / 5K 8:30 AM
- Where: Ogletree Village Shopping Center
- Description: This race is a tribute to Amber Ford who donated her organs for others to live. This race and fundraiser is designed to spread awareness regarding organ donations, help other organ donors and organ recipient familiies in our community and assist in raising money for Legacy of Hope (Donate Life Alabama). 


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00 AM
             AORTA Adult Team: 11:15 AM
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


ODK Cake Run
- When:
 Monday, September 20, 2021
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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.


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

https://runsignup.com/Race/GA/Columbus/HeroesofAmericaMarathonHalfMarathonand5K

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


Weekly Whimsy


How to Treat and Prevent Foot Cramps
Susan Paul, Runner’s World

One common nuisance that we runners face is foot cramps either during or after runs. But what exactly is a foot cramp? Here is a list of common causes, treatments, and prevention tips.

What causes foot cramps?
Historically, cramping was thought to be caused by dehydration or an electrolyte imbalance. Today, the current thinking is that cramps are due to muscle fatigue. When a muscle fatigues, the communication between the brain and muscle fails, resulting in the muscle contracting, but not relaxing… and thus a muscle cramp. Muscle fatigue can also be caused by dehydration, overtraining, or lack of circulation, among other causes.

In case of cramps due to dehydration, simply incresae your hydration and add some electrolytes. For cramps from overtraining, try cutting back your weekly mileage by a third for a few weeks and rebuild gradually.

If cramps are caused by lack of circulation, check if your shoes are not limiting your circulation in any way. Also, replace your running shoes often (between 350 to 500 miles) and ensure the toe box is wide enough to accommodate your foot. Also, improve your circulation by stretching after your runs, targeting your calves and feet.

Massage can also be helpful by loosening tight muscles and removing adhesions between muscles and fascia for better blood flow. Use a foam roller on your lower legs and work on the top of your feet, between the tendons to your toes. Also massage the arch and all along the entire bottom of your foot. Soaking in a warm bath or using a heating pad can also improve circulation.

Finally, keep in mind that frequent foot cramping may be a sign of other, more serious, medical issues. In this case, consult your physician to rule out anything more serious than muscle fatigue.

Link to RunnersWorld article


Quote of the Week

  “Running became the one event in my daily life that I looked foward to. Books and movies paled in comparison to the refuge of my feet slapping patiently in the fresh morning air. "

                        - Kate Kinsey


Video of the Week

Gabby Thomas Runs 2nd Fastest 200M EVER (6:13)

Gabby Thomas won the 200m final at the U.S. Olympic Trials in 21.61( the second fastest time of all-time behind Flo-Jo), followed by Jenna Prandini, and Anavia Battle. Could they sweep at the Olympics?!

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

Ongoing Events

Training Program For Heroes of America Marathon

For those planning to run the “Heroes of America” Marathon in November, we’ll be starting the 18-week Saturday long runs this week. The full marathon training program along with detailed daily schedules and instructions is provided by Hal Higdon's "Intermediate II" Marathon Training Guide. If you’re a beginner or more advanced marathoner, there are several other program that are available to view. To see these, simoply click on the Hal Higdon logo to the right.


Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: July 12th, 2021

Upcoming Races!

Amber’s Donor Dash 5K and 1-Mile
- Distance(s): 1-Mile / 5K
- When: 
Saturday, August 21, 2021
- Time: 1-Mile 8:00 AM / 5K 8:30 AM
- Where: Ogletree Village Shopping Center
- Description: This race is a tribute to Amber Ford who donated her organs for others to live. This race and fundraiser is designed to spread awareness regarding organ donations, help other organ donors and organ recipient familiies in our community and assist in raising money for Legacy of Hope (Donate Life Alabama). 


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00 AM
             AORTA Adult Team: 11:15 AM
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


ODK Cake Run
- When:
 Monday, September 20, 2021
- Time: 4:30 PM
- Where: Auburn University
- Fee: Free!
- Description: The ODK Cake Race is an annual 5k put on by the Auburn University chapter of Omicron Delta Kappa honor society. This is part of the kick off for Homecoming week at Auburn University. We look forward to seeing everyone at the run!


Auburn Tough Ten & Tough Two
- When: Saturday, October 23, 2021
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.


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


Weekly Whimsy


The 25 Golden Rules of Long-Distance Running
Despite their unknown genesis, these maxims have been studied, tested, and ultimately evolved from idea to theory to accepted wisdom.

1 - The Specificity Rule
The most effective training mimics the event for which you’re training. Simply put, if you want to run a 10K at 7:00 pace, you need to practice at that pace and in the expected environment for that race. However, it’s not necessary to wholly mimic that race, especially for long distances such as the marathon.

2 - The 10-Percent Rule
Don’t increase your weekly training mileage by more than 10 percent. Any more, and you’ll likely to incur injuries. On the other hand, if you’ve taken some time off and are starting at a single-digit weekly mileage, you can safely add more than 10 percent per week until you’re up to your normal training load.

3 - The 2-Hour Run
Wait about two hours after a meal before running. Most people can digest their food in two hours, especially if it’s high in carbs. Less time before running may result in abdominal cramps, bloating, or even vomiting. However, all runners are different and some may be able to head out sooner without distress.

4 - The 10-Minute Rule
Start every run with 10 minutes of walking and slow running, and do the same to cool down. A good warmup prepares your body by increasing blood flow and raising core muscle temperature. Cooldowns are just as, or may be even more, important. Warm days may require less than 10 minutes.

5 - The 2-Day Rule
If something hurts for two straight days while running, take two (or more) days off. Two straight days of pain may signal the beginning of an injury.  If the pain persists for two weeks, see a doctor.

6 - The Familiar-Food Rule
Don’t eat or drink anything new before or during a race or hard workout. Stick to what works for you, especially when you’re planning to go hard. However, if you’re about to bonk in the middle of a marathon, eat or drink something, which is better than having nothing at all.

7 - The Race Recovery Rule
For each mile you race, allow one day of recovery before returning to hard training or racing. That means no speed workouts or racing for six days after a 10K or 26 days after a marathon. But if your race effort wasn’t all-out, taking fewer recovery days is okay.

8 - The Head-Beats-Tails Rule
A headwind always slows you down more than a tailwind speeds you up.  The key is to 
monitor your effort, not your pace. Start against the wind, so it’s at your back in the second half. Run with the wind at your back on point-to-point routes. For out and backs, start into the wind so you can ride the tail wind back.

9 - The Conversation Rule
You should be able to talk in complete sentences during easy or long runs. But shouldn’t be easy during hard runs, speedwork, or races. That said, you should be able to say a few words such as “great job” or “keep pushing” during tempo efforts.

10 - The 20-Mile Rule
Build up to and run at least one 20-miler before a marathon.  Knowing you can run 20 miles helps you wrap your head around running 26.2. Some can get by with 16-to-18 miles, while others may need to run up to 24 miles.

11 - The Carbs Rule
For a few days before a long race, emphasize carbs in your diet. During your race, consume 30 to 60 grams every hour depending on your intensity, the distance you are racing, and the size of your body. During regular training or before a short race, don’t stress about consuming extra carbs.

12 - The Seven-Year Rule
Runners improve for about seven years. A study found many runners run their best times an average of seven years after they start. However, by training consistently, recovering smartly, and avoiding injuires, one can stretch their competitive streak much longer.

13 - The Left-Side-Of-The-Road Rule
To be safe, run facing traffic. It’s better to watch traffic than to have it come up from behind you. However, the right side of the road is safer when running into leftward blind curves where there’s a narrow shoulder or when there’s construction on the left side.

14 - The Up-Beats-Down Rule
Running uphill slows you down more than running downhill speeds you up. So expect hilly runs to be slower than flat runs. Naturally, a point-to-point route with a net elevation drop will result in a faster time.

15 - The Sleep Rule
Sleep one extra minute per night for each mile per week that you train. So a 30 mile week warrants an extra half hour of sleep each night. However, some can get away with six hours while others may need closer to nine.

16 - The Refueling Rule
Consume a combination of carbs and protein within 30 to 60 minutes after any race, speed workout, or long run. The carbs replace depleted muscle glycogen while protein repairs and builds muscle. On easy days, you still need a postrun snack, but not as many calories or protein.

17 - The Don’t-Just-Run Rule
Runners who only run are prone to injury. Cross-training and weight training will make you stronger and healther. However if your time is limited, devote most of it to running, but be sure to carve a few minutes for core work and strength training.

18 - The Even-Pace Rule
The best way to PR is to maintain an even pace from start to finish. Most world records were the result of constant pacing. However, on hilly courses or windy days, the objective is to run an even effort.

19 - The New-Shoes Rule
Replace running shoes once they’ve covered 400 to 500 miles. Buy a new pair and rotate them for a while before your only pair is trashed. However, a shoe's wear rate can vary depending on the type of shoe, your weight, your footstrike pattern, and the surfaces you run on.

20 - The Hard/Easy Rule
Take at least one easy day after every hard day of training. Give your body the rest it needs to be effective for the next hard run. If you’re over 40, wait for two or even three days between tough runs.

21 - The 10-Degree Rule
Dress for runs as if it’s 10 degrees warmer than the actual temperature. To put it another way, dress for how warm you’ll feel at mid-run. 

22 - The Speedwork-Pace Rule
The most effective pace for VO2 max interval training is about 20 seconds faster per mile than your 5K race pace. Use 10 seconds for faster runners and 30 seconds for slower runners.

23 - The Tempo-Pace Rule
Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one hour. This pace i
s about 20 seconds slower than your 10K race pace, or 30 seconds slower than 5K race pace. The ideal duration of a tempo run is 20 to 25 minutes.

24 - The Long-Run-Pace Rule
Do your longest training runs at least three minutes per mile slower than your 5K race pace. You really can’t go too slow on long runs because there are no drawbacks to running them slowly. On hot days, run even slower.

25 - The Finishing-Time Rule
The longer the race, the slower your pace. Use this link to figure out training and equivalent race performance based on a shorter race/run input time. Naturally, terrain, weather, and how you feel could throw off the table's accuracy.

Link to RunnersWorld article


Quote of the Week

  “Running is a road to self-awareness and reliance - you can push yourself to extremes and learn the harsh reality of your phyical and mental limitations or coast quietly down a solitary path watching the earth spin beneath your feet "

                        - Doris Brown Heritage
                           1968 800M Olympian


Video(s) of the Week
What happens when an average runner trains like an Olympian for a week?Watch as The Running Channel’s Sarah takes on a training plan set by Olympian Andy Baddeley. Andy made his Olympic debut at the Beijing 2008 Olympic Games and also competed at the 2012 London Olympics in the 1500m. He’s set Sarah a training plan for a week that would emulate his training regime at the time.

Average Runner Trains Like An Olympian For A Week Pt 1 (20:37)


Average Runner Trains Like An Olympian For A Week Pt 2 (17:27)

** 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
The Summer Swing 5K Series started May 18th and run through August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  There are no restrictions other than normal social distancing courtesies. This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe
Doug Underwood


Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: July 5th, 2021

July 4th Fun Run!

A small but hardy group joined us for our July 4th morning group run!


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00
             AORTA Adult Team: 11:15
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and run through August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  There are no restrictions other than normal social distancing courtesies. This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


Weekly Whimsy

How AORTA women shop for shoes!


How Long Do Running Shoes Last?
Paige Triola, Runner’s World (paraphrased)

Retiring a favorite pair of running shoes is never easy. That pair that makes runs magical by adding a blissful bounce to each step works well… until they don’t.

It’s no secret that no shoe lasts forever, but how long can you expect them to last?

The answer is not in time, but in miles; generally between 300 to 500 miles, but there are many factors involved. Some factors include the habits of the wearer - their gait, the type of terrain they typically run on, the temperature of the places they run - as these all contribute to the level of wear and tear the shoe will experience. Other factors include using them for non-run activites such as going to the store, walking the dog, and running errands.

Running shoe technology innovations such as lightweight foams, chunkier midsoles, and carbon-fiber plates have possibly reduced or increased the life of the shoes.

To stay on top of how many miles the shoe has accumulated, mark the date you bought the shoe, use your average weekly mileage and mark on a calendar wihen you will hit the 400 mile mark. If you haven’t tracked your mileage, do a visual check.  Inspect them from top to bottom, check to see if there are holes in the mesh uppers, the foam looks deflatedd/lopsided, or the once-grippy tread is starting to disappear.

You can also pay attention to how your body feels during and after a run. If you feel pain in your knee and hips, that may be a sign that your shoes likely need to be replaced.

Tricks to make your shoes last longer

Get a separate pair for different activities - Use your good shoes only for running and get a separate pair for other activities, or get another pair for running and rotate them between workouts. 

Get fitted by a professional - At you local running store, have a knowledgeable staff member help determine the best pair for you based on a variety of features: from measuring your foot size and arch height to doing a gait analysis.

Take good care of them - Your running shoes don’t need to be pampered, but a little TLC goes a long way. Don’t let your shoes sit in extreme temperates for long periods of time. Leaving them in a hot car trunk on a 100-degree day can reduce the life of a 400 mile shoe down to 250 miles. Properly caring for the shoe is a huge factor in durability.

Link to RunnersWorld article


Quote of the Week

  “Fast running isn’t forced. 

         You have to relax and

               let the run come out of you."

                 - Desiree Linden


Video of the Week

Sydney McLaughlin vs. Dalilah Muhammad (10:16)

Sydney McLaughlin defeats Dalilah Muhammad in the 400m hurdles at the U.S. Trials, taking down the reigning world and Olympic champ's world record in an astounding 51.90 seconds

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

Ongoing Events

Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: July 5th, 2021

July 4th Fun Run!

A small but hardy group joined us for our July 4th morning group run!


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00
             AORTA Adult Team: 11:15
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and run through August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  There are no restrictions other than normal social distancing courtesies. This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


Weekly Whimsy

How AORTA women shop for shoes!


How Long Do Running Shoes Last?
Paige Triola, Runner’s World (paraphrased)

Retiring a favorite pair of running shoes is never easy. That pair that makes runs magical by adding a blissful bounce to each step works well… until they don’t.

It’s no secret that no shoe lasts forever, but how long can you expect them to last?

The answer is not in time, but in miles; generally between 300 to 500 miles, but there are many factors involved. Some factors include the habits of the wearer - their gait, the type of terrain they typically run on, the temperature of the places they run - as these all contribute to the level of wear and tear the shoe will experience. Other factors include using them for non-run activites such as going to the store, walking the dog, and running errands.

Running shoe technology innovations such as lightweight foams, chunkier midsoles, and carbon-fiber plates have possibly reduced or increased the life of the shoes.

To stay on top of how many miles the shoe has accumulated, mark the date you bought the shoe, use your average weekly mileage and mark on a calendar wihen you will hit the 400 mile mark. If you haven’t tracked your mileage, do a visual check.  Inspect them from top to bottom, check to see if there are holes in the mesh uppers, the foam looks deflatedd/lopsided, or the once-grippy tread is starting to disappear.

You can also pay attention to how your body feels during and after a run. If you feel pain in your knee and hips, that may be a sign that your shoes likely need to be replaced.

Tricks to make your shoes last longer

Get a separate pair for different activities - Use your good shoes only for running and get a separate pair for other activities, or get another pair for running and rotate them between workouts. 

Get fitted by a professional - At you local running store, have a knowledgeable staff member help determine the best pair for you based on a variety of features: from measuring your foot size and arch height to doing a gait analysis.

Take good care of them - Your running shoes don’t need to be pampered, but a little TLC goes a long way. Don’t let your shoes sit in extreme temperates for long periods of time. Leaving them in a hot car trunk on a 100-degree day can reduce the life of a 400 mile shoe down to 250 miles. Properly caring for the shoe is a huge factor in durability.

Link to RunnersWorld article


Quote of the Week

  “Fast running isn’t forced. 

         You have to relax and

               let the run come out of you."

                 - Desiree Linden


Video of the Week

Sydney McLaughlin vs. Dalilah Muhammad (10:16)

Sydney McLaughlin defeats Dalilah Muhammad in the 400m hurdles at the U.S. Trials, taking down the reigning world and Olympic champ's world record in an astounding 51.90 seconds

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

Ongoing Events

Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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

Forward any comments to the webmaster.




AORTA News: June 28, 2021

Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

20211120---heroes-of-americ_med_hr

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.


July 4th Fun Run! 

20180704-july-4th-run-vibra-2

                          2018 July 4th Independence Day Run

Come and celebrate Independence Day in Auburn with a morning group run alongside fellow AORTA members and non-members!  Choose to run, jog, or walk a 4 or 7 mile course… your choice. We’ll kick off the run at 7:00 AM!
Water stop on E. Samford @ ESS exit (see the maps below).

Date: July 04, 2020
Location: TCBY (next to Kroger) @ Glenn/Dean Intersection
Time: 7:00 AM
Cost: 
Free (No t-shirts or medals)

AORTA July 4th 4-Mile Run
AORTA July 4th 7-Mile Run  


mudfactor_med_hr

Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00
             AORTA Adult Team: 11:15
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


Current Local Race Series!

bare_feet_med_hr_med_hr_med_med_hr

Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and run through August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  There are no restrictions other than normal social distancing courtesies. This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


auburn-summer-5k-series_med_med_hr-2

Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event will be held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form
* Link to weekly results


Weekly Whimsy


16 Healthy Pre-Run Snack Ideas Based On Distance

Pamela Nisevich Bede, Runner’s World (paraphrased)

Your body needs high-octane fuel to run its best. So here are some healthy choices that can help you get the most out of your workout. Use this as a guide but listen to your body as each individual is unique in terms of digestion time.

Hour-Long Workouts
For up to an hour at an easy effort, it’s okay to run on empty. But a small snack or meal may help you feel energized and strong. These snacks are also ideal for shorter quality workouts, like speed sessions and hill work. Eat this 30 minutes before a workout.
- 1 Cup of Low-Fiber Cereall with 1/2 Cup Skim Milk
- 2 (3-inch) Fig Cookies
- 1 Cup of Berries with 1/2 Cup Low-Fat Cottage Cheese
- 3 Graham Cracker Squares With 1 Teaspoon of Honey
- 6 Ounces Plain Greek Yogurt and 1 Medium Peach

60 to 90-Minute WorkoutsGoing longer?
You’ll need more fuel so you finish the workout strong and don’t tire out before you’re done.
- 1 Medium Banana and 1 Tablespoon of Nut Butter
- 1 Bagel With 1 Tablespoon of Nut Butter and 1 Tablespoon of Jam or Honey
- 1/2 Cup of Steel-Cut Oats With Skim Milk, Topped With 1 Cup of Strawberries
- 1 Ounce of Pretzels With 2 Tablespoons of Hummus
- 2 Whole-Grain Waffles (Frozen) With 2 Tablespoons of Maple Syrup
- Peanut Butter and Banana Sandwich on Whole-Grain Bread
- 2 Ounces of Honey Wheat Pretzels Dipped in 1 Tablespoon of Peanut Butter
- 16-Ounce Sports Drink
- 15 Animal Crackers Dipped in 2 Tablespoons Peanut Butter
- 1 Cup of Apple Cinnamon O's Cereal WIth 1 Cup of Skim Milk and 1 Banana
- 3 Ounces Deli Turkey Wrap in a Flour Tortilla With 1 Cup Shredded Veggies

Link to RunnersWorld article


Quote of the Week

  “Remember, the feeling you get from a good run

      is far better than the feeling you get from

        sitting around wishing you were running."

                 - Sarah Condor-Fisher
                   Olympic Swimmer, Author, Miss Olympia Body-Builder, Attorney


Video of the Week

Independence Day - 4th of July History(2:26)

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


Ongoing Events

Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: June 21, 2021

Soldier Marathon now Heroes of America!
The former Soldier Marathon has been resurrected as the Heroes of America race series (5K, 10K, Half, Full) and scheduled for November 20th at the same location at Fort Benning, GA. 

The Heroes of America Marathon and Half Marathon Saturday, November 20, 2021 race starts and finishes at the National Infantry Museum, runs through parts of Ft Benning and on the beautiful Columbus RiverWalk.  The course is reasonably flat with one hill and a few short inclines. The weather is usually clear with a low in the mid 30's to 40's and a high in the mid 60's. The Heroes of America 5k also starts at the National Infantry Museum immediately after the Half Marathon start. Because of the width of the Riverwalk the Heroes of America Marathon does not allow participants who use hand-cranks.

Food Drive Through The Month of June!


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 every Saturday through the month of June 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.


July 4th Fun Run!

                           2018 July 4th Independence Day Run
Come and celebrate Independence Day in Auburn with a morning group run alongside fellow AORTA members and non-members!  Choose to run, jog, or walk a 4 or 7 mile course… your choice. We’ll kick off the run at 7:00 AM!
Water stop on E. Samford @ ESS exit (see the maps below).

Date: July 04, 2020
Location: TCBY (next to Kroger) @ Glenn/Dean Intersection
Time: 7:00 AM
Cost: 
Free (No t-shirts or medals)

AORTA July 4th 4-Mile Run        AORTA July 4th 7-Mile Run


Mud Factor - Columbus
Distance: 5K
When
Saturday, August 21st
Time: Various
             AORTA Kids Team: 10:00
             AORTA Adult Team: 11:15
Where: Columbus, GA
Information: Mud Factor is the premiere family "FUN" 5K Mud & Obstacle Run. No timing chip, no first or last place, just you and yours making muddy memories at your own pace!
- AORTA Team Information: Misty Carroll will captain AORTA’s Mud Crew Team for this event! Sign up as a team member here.


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and run through August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  There are no restrictions other than normal social distancing courtesies. This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event will be held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form


Weekly Whimsy


Why You Should Almost Always Avoid a DNF
Becky Wade, Runner’s World (paraphrased)

If you think about it, racing is a strange thing to do for fun. What other avocation regularly causes its enthusiasts to redline, collapse, vomit, or worse?

For many of us, the suffering is part of the appeal. We spend so much of our lives chasing comfort and convenience that doing something contrary to that is uniquely satisfying and sometimes addicting.

While it’s hard to blame those who don’t want in. It’s difficult to reconcile the runners who commit to races and start them, knowing exactly what they’re signing up for, yet bow out before the finish line.

Stages of Quitting
Here’s how it often plays out: After training months for a race, the runner approaches the starting line with big ambitions. The gun fires, the runner goes out hard, and, invevitably, things start to get tough. Splits start to slow, doubt starts to creep in, or the runner starts to think too far down the road. It suddenly becomes too much to bear and the runner steps off the course, netting a DNF.

Stopping early is a slippery slope. Do it once and it makes it easier to drop out again. The more you do it, the less you’ll trust yourself to stick it out.

The Urge to Quit
While there are certainly good reasons to pull a DNF such as exacerbating a suspected injury or health issue. If the catalyst for throwing in the towel is a missed goal, bruised ego, poor outcome, or something of that nature, it is much better to complete the race than to have no result. One’s perception of failure is a real and necessary part of sport and not something to opt out of simply because it’s painful. Stopping early is one of the surest ways to sell yourself short.

How to Make Finishing Your Default
- Avoid an all-or-nothing mentality by setting multiple goals and considering all outcomes.
- Run for reasons other than yourself.
- See a sports psychologist, who can help overcome mental blocks and replace ill-serving habits.
- Have a sense of humor about the inevitable bad day.
- Train with runners who challenge you and expose you to difficult scenarios you may encounter in future races.
Finished will always be better than did not finish which always triumphs did not start.
- Don’t put too much emphasis on results. Go back to why you started running in the first place.
- Think of the strength you gain every time you persevere throughout something hard.

Link to RunnersWorld article


Quote of the Week

  “I’ve learned that it’s what you do with the miles,

            rather than how many you’ve run."

                      - Rod DeHaven

Video of the Week

You Can’t Run From The Person You Hate (2:27)

Cardio will get your heart pumping, but so will arguing with someone you hate (and the latter is WAY easier AND much more entertaining).)

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


Ongoing Events

Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: June 14th, 2021


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.


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series started May 18th and will run until August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com. There are no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event is held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form


Weekly Whimsy



Why Your Watch Says You Ran More Than A Marathon
Ashley Mateo, Runner’s World (paraphrased)

If you’ve run one, or even several marathons and at the end you notice your smartwatch says 27.2 miles, you probably asked yourself "What happened?"

A race course is an officially measured distance which uses the “tangents” of the course from start to finish without runners or cars on the road. Certified courses, like the major marathons, are measured along the shortest possible route, or SPR.

This SPR ensures all runners will run at least the stated race distance. “At least” is the key phrase. In plotting a coures, certifiers also build in something called a ‘short course prevention factor’ of 0.10 percent - meaning the course could be 26.23 miles along the SPR. In order for the course to qualify as a true marathon distance, everyone has to run at least 26.2 miles. If it were possible for someone to run shorter than that, it couldn’t be certifiable.

In theory, you’d ideally want to follow that exact SPR as you run, but that’s hard to do if you’re zig-zagging around thousands of others and navigating dozens of turns. It’s almost impossible to run the exact certified distance of any road race unless the course is a straight shot with no turns and no other runners to run around.

This can play with your mind especially in longer races when you’ve been saving your energy for that final push. While there are no shortcuts on race day, there are a few ways to tweak your training and mindset if you’re chasing down a goal time.

Don’t blindly trust your watch
Surprise: The GPS in your running watch is not perfect. In fact, GPS-enabled watches are guilty of a “system overestimation of distance." That’s because GPS watches don’t continuously track movement. Instead, they ping your location to a satellite at different intervals and then measure the distance between each ping. If the satellites are slightly off each time they try to pick up your location, those discrepancies can add up.

Adjust your pacing
Here’s some math. If your goal is a sub-3:00 marathon, that means you have to run a 6:52.2 pace. But if you’re running at least an extra tenth of a mile, that adds on 41 extra seconds or an extra 1.6 seconds per mile that you have to cut off. Your real pace would need to be a 6:50.6.

Training to run those faster times will teach your body to recognize how a certain pace feels, which can help you become less of a slave to your watch.

Run the tangents
This is runners’ jargon for running the SPR. Imagine a piece of string that’s stretched along the entire route. You want to follow the path of this imaginary string. According to some estimates, running the outside of a turn can add up to 40 feet to your route or almost a half mile of extra mileage over the course of marathon.

Keep up your momentum as you tackle turns
Most runners slow down as they navigate turns. Picking up the pace can help shave a few seconds, but frequently changing pace requires more energy than running at the same pace throughout the race. Surging like this ups your heart rate and zaps more carbs. Instead, stay as even-keeled as possible in terms of pace as you make a turn.

Link to RunnersWorld article


Quote of the Week

      “Run like hell 

            and get the agony over with."

                      - Clarence DeMar

Video of the Week

Turquoise Turtle - Knot of the Week (1:37)


Use the Turquoise Turtle knot to tie your shoes. It’s twice as secure as the double slip knot or square, shoe-string knot.  This variation is especially useful for keeping round laces nice and secure, while still being easy to untie by pulling the two loose ends.

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


Ongoing EventsArt

Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: June 7th, 2021

194418613_10215175419417998_med_hr

If you missed the Memorial Day Run, don’t despair! Keep your eyes on this page for the upcoming July 4th Fun Run!

20210612---food-bank-drive_med_hr



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 every Saturday through the month of June 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.



Current Local Race Series!

bare_feet_med_hr_med_hr_med_med_hr

Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


auburn-summer-5k-series_med_med_hr-2

Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event will be held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form


Weekly Whimsy

20210607---thatscutemaratho_med_hr



Are Your Shoes Making Your Feet Weaker?
Selene Yeager, Runner’s World (paraphrased)

cushion-shoes-7666-15841325_med_hr

Check your running shoes and you’ll notice the toe bends upward in the front. That curve is called a toe spring, a feature that constantly flexes the toe box above the ground.

Though this feature helps you spring off the ground with greater ease, it may weaken your foot muscles over time and set the stage for painful conditions like plantar fasciitis.

A Harvard study with volunteers on a treadmill equipped with force plates and cameras, found that the more the shoes curved up in the front, the less propulsive force they generated with their metatarsophalangeal (MTP) joints, which is where the toe bones connect to the foot bones. That means your foot muscles are doing less work when you move, that makes walking and running feel easier, but may be inhibiting or deconditioning your foot muscles over time.

This weakness in your foot muscles may make you more susceptible to conditions like plantar fasciitis which is one of the biggest problems in the world today, acoording to Daniel Liebermann, Ph.D., the author of the study.

This also may explain why people can run into trouble when transitioning too rapidly to barefoot running.

Though more research is needed, evidence suggests that wearing modern shoes with arch supports, cushioning, and other supportive features may result in weak foot muscles.

Of course, you shouldn’t expect popular shoe manufacturers to stop using toe springs anytime soon. "We like comfort,” Lieberman says.  “That’s  why we sit in chairs and take elevators."

Link to RunnersWorld article


unknown_med_hr

Quote of the Week

   “A good laugh and a long run

     are the two best cures for anything.."

                      - Anonymous

Video of the Week

The Segway’s Drift W1 Electric Skates (7:06)The Segway Drift W1 Electric Skates review. You won’t finish a marathon or keep up with Brad, Casey, Abby or Auston.  But they’re still very cool!

Link to Amazon

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


Ongoing EventsArt

Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


aorta-waterstop-sign-6_med_hr-4

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!).


race-support-volunteer_med_hr-2


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.


 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: May 30th, 2021

Link to 5K Route     
Link to 10K Route     


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event will be held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form


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.


Weekly Whimsy


HIIT or Endurance? For The Most Benefits, Do Both
Selene Yeager, Runner’s World (paraphrased)

High-Intensity Interval Training (HIIT) has been the darling of the fitness world for the better part of the past decase, because these quick, hard intervals can help you get fit fast. But a recent meta-analysis is a good reminder that for longterm metabolic health benefits, you need moderate-intensity endurance training, too.

As a refresher, numerous studies show that training at near-maximum efforts and all out sprint-intervals is a time-efficient way to boost your aerobic and anaerobic fitness, making you stronger and faster on a run. In addition, it has a myriad of health benefits, such as improving insulin sensitivity, improving brain function, lowering your risk of caner, and burning fat while helping you maintain lean muscle mass.

But there’s a catch. The health benefits of HIIT can be transient. Some of the favorable effects, such as improved blood sugar control, can drop back to previous levels 24 hours after exercise. Also, you’re only supposed to do HIIT sessions two to three days a week as too much intensity increases inflammation in the body, which is bad for performance and health.

So what’s the best approach for long-term health improvement as well as fitness gains right now? An analysis of 55 studies examined the effects of a combined regime of HIIT and moderate-intensity continuous training.

The study found HIIT was more effective at improving both aerobic and cardiovascular health. For long-term blood sugar control, however, moderate, steady-state exercise was superior.

The take-home message is that there’s no one “best” way to workout. Making room for both high-intensity and steady-state endurance activity not only makes you a more well-rounded athlete, but also provides a greater spectrum of health benefits.

Link to RunnersWorld article


Quote of the Week

   “Good things come slow,

       especially in distance running."

                      - Bill Dellinger
                       1964 Olympic Bronze Medalist

Video of the Week

2021 Memorial Day Tribute (3:29)

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


Ongoing EventsArt

Saturday Group Runs
Runners, 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!


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: May 24th, 2021

Unity Stampede Recap!

2021 Unity Stampede 5K Results


Current Local Race Series!

Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event will be held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form


Weekly Whimsy


How To Stand Running In The Heat
Jennifer Van Allen, Runner’s World (paraphrased)

Summer is right around the corner which, as all Alabamians know, means high heat and humidity. And while some of us aren’t affected by, or for some unknown reason, enjoy this type of environment, the majority of runners take every opportunity to eschew these conditions.

Here are 10 quick tips to help you optimize your hot-weather workouts.

Make adjustments
Don’t do long or higher-intensity workouts during the heat of the day. If you must, pick routes with some shade. Start your workouts slower than you usually do. If you’re feeling good halfway through, it’s okay to speed up a little bit.

Wear as little as possible
Wear light color, lightweight clothing with vents or mesh. Microfiber polyesters and cotton blends are good fabric choices. Also wear a hat, shades, and sunscreen with an SPF of 30 or higher.

Watch your alcohol and meds
Alcohol, antihistamines, and antideperessants can have a dehydrating effect. Using them before a run can make you have to pee, compounding your risk of dehydration.

Drink early and often
Top off your fluid stores with 16 ounces of sports drink an hour before you head out. Then toss down five to eight ounces of sports drink about every 20 minutes while working out. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electroytes you lose in sweat, and taste good, making it easy to drink more.

Be patient
Give yourself eight to 14 days to acclimatize to hot weather, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate.

Seek grasss and shade
It’s always hotter in cities than in surrounding areas because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade - any park will do - and try to go in th early morning or late evening.

Check the breeze
If possible, start your run going with the wind and then run back with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of a run.

Head out early or late
Even in the worst heat wave, it cools off significantly by dawn. Get your run done then, and you’ll feel good about it all day. Can’t fit it in? Wait until evening, when the sun’s rays aren’t as strong - just don’t do it so late that it keeps you from getting to sleep.

Slow down
Every 5F rise in temperature above 60F can slow your pace by as much as 20 to 30 seconds per mile. So don’t fight it - just slow down.

Run in water
Substitute one weekly outdoor walk or run with a pool-running session of the same duration, if possible. If you’re new to pool running, use a flotation device and simply move your legs as if you were running on land, with a slightly exaggerated forward lean and vigorous arm pump.

Link to RunnersWorld article


Quote of the Week

   “I’m not telling you
              it’s going to be easy… 

    I’m telling you 
              it’s going to be worth it.
."

                                  - Art Williams


Video of the Week

This Is Why Eating Healthy Is Hard (4:26)

To save humanity, a dietician travels to the past. A lot.

** 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.


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: May 17th, 2021

Run It To Win It 5K Recap!

2021 Run It To Win It 5K Results

Upcoming Local Races!

Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Unity Stampede 5K and 1-Mile Fun Run
Distance(s): 1-Mile, 5K
When
Saturday, May 22
Time: 5:30 PM
Where: Opelika Sportsplex, Opelika, AL
Charity: Proceeds will fund Character Education through the Community Foundation of East Alabama, provide scholarships for students at Southern Union State Community College and to promote wellness and healthy lifestyles in the community.

Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 26th and runs through June 30th. The event will be held at the Auburn High School campus. Join us for 6 weeks of friendly competition and a fun boost to your racing. The 1-mile Kids Run will start at 5:50 pm followed by the 5K run at 6:15 pm. Pre-registration for all 6 weeks is $45 with a T-shirt ($25 without the t-shirt). $20 for kids under 12 for the 5K with a cotton t-shirt.  Kids 1-mile is free! Entry fees on a weekly basis is $5 for the 5K (everyone). 
AHS Track/XC Athletes are free. 
Extra T-shirts are available for $20 - must order by June 2nd AT THE RACE.
 Results will be posted each week.
* Link to registration form


Weekly Whimsy


Tiny Habits Pay Off Big On The Run
Jess Moved, Runner’s World (paraphrased)

These sound cliche’, but these tiny habits really do yield big rewards. They can give you a sense of control and help you focus on your run and not worry so much about the uncontrollable events that surround you.

Step 1: Schedule The Run
Important meetings? They’re scheduled. Important phone calls? They’re scheduled. Coffee dates? Yep, those are planned, too. So why are we not scheduling our runs? Schedule your runs at least 24 hours in advance - not just in your head. Write them on a calendar. That gives it weight. Your priority shifts from “I’ll squeeze it in when I have time” to “Now it’s time to get out the door.”

Step 2: Lay Out Your Gear
The night before major marathons and races, your running clothes are prepared - bib already pinned. But most runners usually only do this before big events. This ensures you don’t forget anything important, but it also centers your mindset. For that exact reason, do this before every training run, even the easy mileage. This gives you ample time to think about important details that are often forgotten when you’re in a rush, such as your fuel, hydration, and a fully charged watch. For easier runs, it ensures you have less of a reason to skip. The ritual helps you relax during the extra time before you head out. That time is when the magic happens. Start to visualize the success on your run rather than feeling rushed, stressed, and worried.

Step 3: Define The Purpose
Just before going to bed, think about your goals. Create a very clear understanding of the intention of your run - not the specific pace or distance, but what the run means in the larger plan. If it’s a few easy miles, define the run as rejuvenation, a time to relax and feel good. If it’s a difficult tempo, tell yourself the purpose is to build strength and mental toughness. From there you can manage your own expectations and be clear about what your body is capable of giving on that particular day. It helps you focus less on the watch and more on the bigger picture.

Step 4: Do The Dishes
This is a bit unconventional, but distract yourself from any nerves by doing the dishes. Just 20 minutes on dishes, chores, or any mindless task allows you to escape where you are and visualize your upcoming run. Mind-set is the key! Running is so mental. If you don’t head out the door feeling mentally ready and excited, the challenges and obstacles feel that much more impossible.

Step 5: Ease Into It
This may seem suurprising, but start out easy. Some may start with a 10-minute dynamic warmup; others may do a 2-mile easy jog, drills, and striders. Often, it just means taking time at the beginning of each run to allow your body and mind to settle in and find a groove.

Link to RunnersWorld article


Quote of the Week

    “Get going… walk if you have to

          but finish the damned race."

                   - Ron Hill
                     English Olympic Marathoner
                     Second man to break 2:10


Video of the Week

Biggest Loser Matt Hoover Finishes Ironman Triathlon (6:57)

There's a saying that goes something along the lines of "The only time you should be looking down on someone is when you're helping them up”. No matter if you're an 8 hour finisher, or somebody like Matt that completed it in just a bit over the cutoff, every TRUE "Ironman" believes this.  I don't think anybody on one of those courses would think twice about helping a fellow racer.  Whether it be literally helping them up, or cheering them into the finish chute.

** 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.


RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your hand, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


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!).



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.


 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: May 10th, 2021

RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your arm, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!


RunGo provides turn-by-turn navigation allowing you to enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Look for this icon on all future runs!


Local Race This Weekend!

Run It To Win It 5K  
Distance: 5K
When
Saturday, May 15
Time: 8:00 AM
Where: Downtown Opelika
Fee: $30 ($15 for 12 and Under)
Description: Run it to Win it 5k is a benefit form SLAAM youth basketball teams in the Auburn/Opelika area. The race will be held in downtown Opelika with the starting and finish lines at the Courthouse.


RunGo supported race!


Upcoming Local Races!

Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Unity Stampede 5K and 1-Mile Fun Run
Distance(s): 1-Mile, 5K
When
Saturday, May 22
Time: 5:30 PM
Where: Opelika Sportsplex, Opelika, AL
Charity: Proceeds will fund Character Education through the Community Foundation of East Alabama, provide scholarships for students at Southern Union State Community College and to promote wellness and healthy lifestyles in the community.

Weekly Whimsy


Everything You Need to Know About Running Strides
Jenny Hadfield, Runner’s World (paraphrased)

As an advanced runner, you know how to run intervals, fartleks, LSDs (long slow distances), and tempos. But then you come across a day that calls for “strides” and you’re left scratching your head.

What Are Strides?
A stride, also known as a pick-up or a strider, is an easy-to-perform running drill that improves your form and mechanics. Think of them as short accelerations during which you over-exaggerate your running form. They are quite flexible and can be plugged into your regimen after easy runs to work on form, used to warm up before speed workouts or races, or used as a speed workout for new runners.

Why Run Strides?
The ultimage goal of running strides is to increase your stride length while maintaining a quick turnover, or cadence. They may sound tricky, but they aren’t. In layman’s terms, running strides is like going from running easy to increasing your speed by lengthening your stride for about 15 seconds and then slowing your speed and walking back to recover and catch your breath.

How To Run Strides
First, find a flat surface that is long enough to run 30 seconds at speed (250-300 feet for most). A track, a dead-end street, or even a long patch of grass in a local park will work.

Start by running easy, focusing on a short, quick stride, then gradually increase your speed by lengthening your stride. Keep your torso tall and relaxed. It should feel like a controlled fast pace rather than a sprint. When you reach three quarters into the runway distance, gradually decelerate by shortening your stride until you come to a walk. If you’re running by time, the total stride should be around 30 seconds (i.e. easy for 10 seconds, increase stride lentgh for 15 seconds, and decelerate for 5 seconds). Walk back to the starting point to recover and catch your berath and repeat the stride again. If strides are new in your running regimen, start with a total of 4 and slowly build to 6 to 8 over time.

If running strides before a speed workout or race, warm up first with 3-5 minutes of walking and 5-10 minutes of easy-paced running. For races, time the strides so you complete them a few minutes prior to the start of the race. If you’re running strides at the end of an easy run, walk it out for a few minutes to bring your heart rate down and calm your breathing before you start the drill. 

Strides can also be woven into the middle of an easy run, which is a great strategy for new runners to learn mechanics and how to run faster. But strides are also great training tool for all runners from beginnners to expert runners. Weave them in to your training at least once a week to dial in your form.

Link to RunnersWorld article


Quote of the Week

    “There’s not one body type
        that equates to success.
           Accept the body you have
             and be the best you can be with it."

                   - Mary Cullen
                     Irish long-distance runner


Video of the Week

Sliding finish (0:29)

That must have hurt!

** 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.

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!).



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!
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: May 3rd, 2021

RunGo For Turn-By-Turn Directions!

After nearly 2 months of testing, we are adding RunGo support for our Saturday group runs and all future races! Instead of following a printed map, memorizing routes, or writing directions on your arm, use the RunGo app to get AUDIO turn-by-turn directions directly from your Android phone, iPhone, or even AppleWatch!

RunGo provides turn-by-turn navigation allowing you to enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Look for this icon on all future runs!


Upcoming Local Races!

Run It To Win It 5K  
Distance: 5K
When
Saturday, May 15
Time: 8:00 AM
Where: Downtown Opelika
Fee: $30 ($15 for 12 and Under)
Description: Run it to Win it 5k is a benefit form SLAAM youth basketball teams in the Auburn/Opelika area. The race will be held in downtown Opelika with the starting and finish lines at the Courthouse.


RunGo supported race!


Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood


Unity Stampede 5K and 1-Mile Fun Run
Distance(s): 1-Mile, 5K
When
Saturday, May 22
Time: 5:30 PM
Where: Opelika Sportsplex, Opelika, AL
Charity: Proceeds will fund Character Education through the Community Foundation of East Alabama, provide scholarships for students at Southern Union State Community College and to promote wellness and healthy lifestyles in the community.

Weekly Whimsy


6 Stress Fracture Signs Women Should Know About
Alex Hutchinson, Runner’s World (paraphrased)

If you don’t eat enough to support your training, you’ll trigger an array of health problems including weakened bones, which will in turn make you susceptible to stress fractures.

Everyone knows that - in theory, at least. But it can be difficult to convince motivated runners that there’s a direct cause-and-effect relationship between eating enough and the success of their subsequent training and health.

On recent study of female college athletes using a questionnaire on bone-density scans, the athletes were assessed as low, moderate, or high risk. 

Here are six signs that you may be at risk of developing a stress fracture.

1. Low energy availability or loss of body weight, as a result of past or current disordered eating.

2. Low body mass index (BMI)

3. Irregular periods.

4. Delayed first period (15 years old or older)

5. Low bone mineral density

6. Previous stress fractures (or stress reactions)

What Does This Mean For You
This is the tricky part. Just because someone has higher risk doesn’t necessarily mean she should be stopped from training. It may be, for example, that some of the past risk factors that raise the risk score are already being addressed clinically. Here are four takedaways for coaches and medical staff:

1. Anyone in the moderate- or high-risk categories needs to be assessed to ensure they’re getting enough calories to support their training, along with calcium and vitamin D.

2. Such athletes need to be monitored on an ongoing basis to ensure these areas - nutrition, menstrual function, and bone health - continue to be addressed.

3. Higher-risk athletes may want to consider altering training by making low-impact cross-training a bigger part of their weekly routine, for example. Good sleep and recovery are also important.

4. Not all stress fractures are equal. Most of the stress fractures in low-risk athletes were in the foot  - a consequence, perhaps, of biomechanics and sport choice (sincie many of the low-risk athletes were in other sports like basketball, where jumping puts big forces on the foot).

In the higher-risk categories, on the other hand, many of the fractures were in places like the sacrum, pelvis, and femoral neck, where the bones tend to have a diferent and softer interior structure. These fractures may be less of a direct consequence of biomechanical forces and more the result of weakened bone. As a result, an injury in one of those places may be a warning sign that the athlete is at higher risk - so that should trigger an evaluation of bone health, including a bone density scan.

Link to RunnersWorld article


Quote of the Week

    “Run Often.  Run Long.

          But Never Outrun 

               Your Joy of Running."

                                - Julie Isphording


Video of the Week

Running in the rain (4:50)

** 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.

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!).



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!
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: April 26th, 2021

Upcoming Local Races!

Run It To Win It 5K
Distance: 5K
When
Saturday, May 15
Time: 8:00 AM
Where: Downtown Opelika
Fee: $30 ($15 for 12 and Under)
Description: Run it to Win it 5k is a benefit form SLAAM youth basketball teams in the Auburn/Opelika area. The race will be held in downtown Opelika with the starting and finish lines at the Courthouse.

Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood

Unity Stampede 5K and 1-Mile Fun Run
Distance(s): 1-Mile, 5K
When
Saturday, May 22
Time: 5:30 PM
Where: Opelika Sportsplex, Opelika, AL
Charity: Proceeds will fund Character Education through the Community Foundation of East Alabama, provide scholarships for students at Southern Union State Community College and to promote wellness and healthy lifestyles in the community.


Weekly Whimsy


How to Maintain Your Fitness with Minimum Exercise
Selene Yeager, Runner’s World (paraphrased)

We've all been there: feeling under the weather, out of routine, and wondering what’s the least we can do to maintain our hard-earned endurance and strength gains.

Good news. Research shows the amount is far less than you probably think.

A recent study found that you can maintain your endurance for up to 15 weeks by doing just two-thirds of your usual volume as long as you make those sessions count by hitting your usual target heart rate.

You can maintain your VO2Max by doing half that amount, so long as you maintain the same frequency and intensity of your usual exercise.

For muscle performance, you can squeak by with just one strength training session per week, as long as you’re lifting at least as much weight as you typically do, with the final rep close to your max effort.

The bottom line: Maintaining your intensity will help maintain your strength and endurance when you’re worried about your fitness sinking if you can’t put in the hours that you’d like.

Link to RunnersWorld article


Quote of the Week

    “I’ve given myself a thousand reasons
            to keep running,
                 but it always comes back
                      to self-satisfaction."

                                - Steve Prefontaine


Video of the Week

Speedy cameraman!

** 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.

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!).



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!
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: April 19th, 2021

Upcoming Local Races!

Summer 5K Series - Opelika
The Summer Swing 5K Series is just around the corner, and I hope you will be able to join us this year.  The series will be 12 runs, on Tuesday nights in Opelika, starting May 18th and completing August 3rd.  Full details can be found at the Last Lap link in the right margin of AORTA’s webpage, or at http://lastlap-dougu.blogspot.com.  As of today, it looks like there will be no restrictions other than normal social distancing courtesies.  This is our 18th year, come check us out!  For additional information contact Doug Underwood at durunforfun@yahoo.com or 334-524-5021. Take care and stay safe

Doug Underwood

Run It To Win It 5K
Distance: 5K
When
Saturday, May 15
Time: 8:00 AM
Where: Downtown Opelika
Fee: $30 ($15 for 12 and Under)
Description: Run it to Win it 5k is a benefit form SLAAM youth basketball teams in the Auburn/Opelika area. The race will be held in downtown Opelika with the starting and finish lines at the Courthouse.


Unity Stampede 5K and 1-Mile Fun Run
Distance(s): 1-Mile, 5K
When
Saturday, May 22
Time: 5:30 PM
Where: Opelika Sportsplex, Opelika, AL
Charity: Proceeds will fund Character Education through the Community Foundation of East Alabama, provide scholarships for students at Southern Union State Community College and to promote wellness and healthy lifestyles in the community.


Weekly Whimsy


How Many Miles to Run Training For a Race
Shea Simmons, Runner’s World (paraphrased)

Determining your weekly mileage during race training is a delicate balance. The goal is to run enough to prepare your body, without overtaxing yourself. Being individualized, there’s no one-size-fits-all. That said, start where you are right now.

Rather than looking for a specific mileage plan, think of it more like building up to a certain amount of time on your feet. Still, there are a few rules of thumb and general guidelines that can help you determine how many miles a week to run.

Rule 1: The longer the race, the higher the milage.
No duh! For a marathon, you’ll obviously need to log more weekly miles than if you’re training for a 5K. No matter the distance, there are three main components to a cohesive running program: a long run day, a speed day, and a recovery day.

Your long run should be conducted at a slow pace and eventually last as long as your projected race time; your speed day is shorter in duration but faster than your predicted race pace; and your recovery day should be an easy/slow pace and lower mileage than your planned race. 

Rule 2: Mileage requirements increase as performance goals increase.
If your goal is simply to finish a race, you can run fewer miles than if your goal is to finish with a fast time. But as your goals shift towards performance, mileage will likely increase to support the demands of these goals; aerobic capabiilty, energy utilization ad sustainability over elongated periods of time, and efficieiency of movement.

Logging more time on your feet will give you a stronger engine and musculoskeletal system as well as an increased capacity of your aerobic system.

Rule 3: Not all miles are created equally.
No runner should go out and run the same pace every day; any good plan should include speed, interval, tempo, and distance training, all of which offer different benefits.

Speed training improves running economy and overall efficiency in energy consumption and oxygen utilization.

Interval training aligns specific speeds with specific intervals and set rest periods.

Tempo running is about maintaining consistent speeds over longer periods of time,.

And distance training is about getting the body used to impact and elongated performance.

The point of all those different training modalities? Ideally, you become a better, more well-rounded runner.

If you only run at race pace, that’s the only pace you know. You want to get your system ready to be comfortable moving at paces faster than race pace, so that when you get to race day, that pace doesn’t feel so hard.

While the bulk of your miles should be easy, aerobic-based miles, those faster miles get you to that point where you’re clearing away the waste products in your muscles at the same rate that you’re accumulating it, which wil make your body more efficient come race day.

Rule 4: Allow for adaptation when increasing mileage.
To avoid injury when upping your mileage, take it slow and allow your body time to adapt to the increased workload. Many runners follow the 10 percent rule - never increasing your weekly mileage by more than 10 percent over the previous week.

Most programs build mileage week over week for about three weeks before introducing in a low milage week (recovery). From there, the builduip will start again as the body should have adapted from the increased volume with the rest and be ready and able to tackle more.

It’s important to look at the whole picutre when it comes to weekly mileage, and think about the kind of miles you’re running and how that will impact your body.

Rule 5: Listen to your body
When you’re following a training plan, it’s natural to want to hit the exact mileage tha’s indicated. But running mileage just for the sake of running mileage can actually backfire, because overtraining can lead to a general disintegration of performance or even injury.

Discomfort comes with training as your body adapts, but if you feel the pain on one side of your body, or if you’re dealing with some kind of persistent pain, that’s a sign that there’s some kind of imbalance. When in doubt, err on the side of caution and pull back your pace or take a rest day. No runner ever healed any kind of pain or injury by running more.

Rule 6: A healthy runner beats an injured runner every time.
At the end of the day, the goal is to make it to the starting line without injury. If you’re not feeling up to run, rest and reschedule. If that feeling persists, people training for longer races should give priority to the long run over speed training.

Rule 7: Adjust your base accordingly when coming back from injury.
If you’re sidelined with an injury, make sure you can walk for at least 45 minutes without pain. Walking will help recondition your muscles, tendons, and ligaments to prepare for the more vigorous demands of running to come. 

Then you need to consider how long you’ve been off. If you’ve been sidelined for a week or less, you can pick up where you left off. But for a break of up to 10 days, start running at 70 percent of your mileage. For 15 to 30 days off, dial back to 60 percent. For a hiatus of 30 days to three months, start at half of your previous mileage. If you’ve been off more than three months, you should start your weekly mileage from scratch.

Target Totals:
The number of weekly miles to shoot for differs based on goals, baseline, and experience, but here’s an estimation to help guid eyou.

5K: 10 to 25
10K: 25 to 30
Half Marathon: 30 to 40
Marathon : 30 to 60

Link to RunnersWorld article


Quote of the Week

    “Eventually, you learn that the
         competition is against the little
             voice inside you that wants 
                  you to quit."

                                - George Sheehan


Videos of the Week

Female EOD solider runs a mile in a 96-pound bomb suit, setting a world record!


An EOD soldier set a world record this month for running a mile in a 96-pound bomb suit.
 She ran the mile in 10 minutes and 23 seconds, shattering the women's record set in 2013.
 The record for men was set in 2017 by a British soldier who ran it in 7 minutes and 24 seconds.


** 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.

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!).



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!
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


Forward any comments to the webmaster.







AORTA News: April 12th, 2021

Upcoming Local Races!

Run It To Win It 5K
Distance: 5K
When
Saturday, May 15
Time: 8:00 AM
Where: Downtown Opelika
Fee: $30 ($15 for 12 and Under)
Description: Run it to Win it 5k is a benefit form SLAAM youth basketball teams in the Auburn/Opelika area. The race will be held in downtown Opelika with the starting and finish lines at the Courthouse.


Unity Stampede 5K and 1-Mile Fun Run
Distance(s): 1-Mile, 5K
When
Saturday, May 22
Time: 5:30 PM
Where: Opelika Sportsplex, Opelika, AL
Charity: Proceeds will fund Character Education through the Community Foundation of East Alabama, provide scholarships for students at Southern Union State Community College and to promote wellness and healthy lifestyles in the community.


Weekly Whimsy


30 Rules Marathon Runners Have to Follow
Shea Simmons, Runner’s World (paraphrased)

Runing a marathon seems pretty straightforward. But it turns out it’s not as simple as lacing up your shoes and hitting the pavement. These 30 rules that some marathon runners have to follow - depending on the course, and the organizer - come from the edicts behind some of the biggest races in the world.

No Cursing
According to the rules for the Boston Marathon, foul language is not permitted.

No Drinking Alcohol and Running
A seasoned marathon runner is likely not going to have a shot while competing, but it’s still among the rules.

Don’t Fold Your Bib
Protect your bib at all costs. There’s no cutting, folding, or bending of it allowed.

Choose Between Music or The Money
Not all races ban headphones, but the Boston Marathon requires that any racer competing for a cash prize will forgo music while running.

No Costumes Allowed
While there are costume-themed races, marathons like those sponsored by Abbott World Marathon Majors, don’t want to see you in your T-Rex costume.

No Strollers Allowed
Strollers aren’t allowed at many major races like Boston and New York.

Just Say No To Fireworks
Not surprisingly, don’t bring fireworks to a race for cheering or celebratory purposes.

No Sideline Boozing (Keven!)
While difficult to enforce for spectators, alcohol isn’t allowed for anyone at New York CIty Marathon race venues.

No Bulky Clothing
According to the New York City Marathon rules, clothes should be form fitting and not bulky.

No Selfie Sticks
The selfie-stick is a no-go while you’re running.

No Public Urination
A marathon lasts a long time, but rules are rules. No public urination allowed.

Watch Where You Spit
Yes, this is a rule. You’re allowed to spit or snot while running, but the New York City Marathon says you have to watch out for your fellow runners while doing it.

No Camelbacks
While certain tools are allowed - like hydration belts - other races, like Atlanta’s Peachtree Road Race, say no to devices like Camelbaks.

No Pets
While some races allow service animals, running with your pet is typically a no-go.

Be On Time
It’s a simple rule, but one that’s important. Be on time to the start of your race, or you’re out.

You Have To Be Okay With Your Photo Being Taken
Races have professional photographers and videographers snapping photos and videos throughout a race. Most runners are asked to allow their images to be taken and used in order to compete.

No Drones
If you’re running the Chicago Marathon, don’t bring your drone. Aerial devices are against the rules.

Don’t Block Other Runners
Intentionally blocking someone from passing you is a faux pas, and you can be disqualified for it.

You Have To Run a 15 Minute Mile
According to the rules of the Chicago Marathon, a runner must maintain an approximate 15-minute mile or faster in order to finish the course in time.

No Leaving The Course
At the Chicago Marathon, if you leave the course, you’re out of the race and can’t re-enter.

No Doping
Okay, fine, it’s not the weirdest rule, but just like other sports, performance enhancing drugs aren’t allowed.

Pay Your Taxes
Yes, this is mentioned in the rules. If you win prize money, you’re required to pay taxes on it.

There Are Time Limits
You can’t run a marathon for an unlimited amount of time. Many cap their race times around the six or seven hour mark.

No Littering
When races offer energy gels or other food and drink, there’s usually a strict no littering policy.

Read The Rules
Yes, there’s a rule about the rules.

No Refunds
Rules about refunds can vary, but in general, once you sign up and pay, your cash is locked in.

Always Show Your Race Number
Your number is your identifier for time keeping, and it can never be hidden.

Don’t Tie Your Shoes In The Middle of The Road
Suddenly stopping in the center of the couse for a non-emergency is not allowed. Always move aside for other runners.

Link to RunnersWorld article


Quote of the Week

    “I consider my refusal to run today

                as resistance training."

                                - Anonymous


Video of the Week
The Unknown Runner (1:08:00)

This documentary follows Kenyan runner Geoffrey (Kipsang) Kamworor.

** 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.

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!).



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!
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: April 5th, 2021

Upcoming Local Races!

Run It To Win It 5K
Distance: 5K
When
Saturday, May 15
Time: 8:00 AM
Where: Downtown Opelika
Fee: $30 ($15 for 12 and Under)
Description: Run it to Win it 5k is a benefit form SLAAM youth basketball teams in the Auburn/Opelika area. The race will be held in downtown Opelika with the starting and finish lines at the Courthouse.


Unity Stampede 5K and 1-Mile Fun Run
Distance(s): 1-Mile, 5K
When
Saturday, May 22
Time: 5:30 PM
Where: Opelika Sportsplex, Opelika, AL
Charity: Proceeds will fund Character Education through the Community Foundation of East Alabama, provide scholarships for students at Southern Union State Community College and to promote wellness and healthy lifestyles in the community.


Weekly Whimsy


The Ultimate Training Tool: Long Runs
Ashley Mateo, Runner’s World (paraphrased)

The long run: Whether you love them or hate them, they are the cornerstone of any half or full marathon training cycle. But they can also be equally important to your 5K and 10K training.

What’s the Point of the Long Run?
The benefit - regarless of the distance you’re training for - is the aerobic gain you make during those miles. Long runs force the body to become more and more efficient.

Aerobic (or endurance) running also strengthens your slow-twitch muscle fibers which fire with minimal fatigue, compared to fast-twitch fibers which are used during short, explosive efforts but fatigue more quickly. Long runs force the body to create more capillaries, giving the oxygen a smoother and faster path to the mitochondria where energy is produced and stored. Another benefit is that long runs teach your body to use fat as fuel over carbs.

Mentally, the long run prepares you for the psychological challenge of racing for hours. Even if you’re not racing, a long run offers your mind the chance to tap into the ever-elusive runner’s high.

What to Watch Out For On a Long Run
A long run places more stress on your body. So if you start running long before your body is prepared to run long, you could put yourself at an increased risk for injury, including overuse injuries like plantar fasciitis, Achilles tendonitis, runners' knee, iliotibial band (ITB) syndrome, and shin splints.

If you experience any of these conditions before the long run, acknowledge it and listen to your body. The only sensations you should feel during a long run are a slight challenge aerobically as it gets longer.

Gear You Need for a Long Run
In addition to a good pair of shoes, it’s important to carry fuel and hydration in the form of a running belt, a handheld water carrier or a pack. If longer than 90 minutes, make sure you carry electrolytes in the form of a drink or gel. If you don’t fuel properly, you’ll start depleting your glycogen stores.

In general, take in 30 to 60 grams of carbohydrates per hour during a long run. You should also be drinking anywhere from 24 to 32 ounces per hour of your run. You may also want to wear headphones to play music or a podcast to keep from getting bored, and carry a phone and credit card or cash in case of an emergency.

How Long Should Your Long Run Be?
There’s a huge variation in how long your run should be, depending on the type of runner you are. Some coaches suggest long runs cover 1-1/2 times the distance of what you consider a normal-length run. Others say a long run should be about 20-25 percent of your overall weekly mileage. So if you’re running 40 miles per week, your long run will be 8-10 miles.

According to the Road Runners Club of America, a long run technically isn’t a long run unless it’s over 90 minutes, so the exact distance depends on your pace.

If you’re training for a certain distance, these are the recommended peak long run distances:
5K: 5-6 miles for beginners; 10-12 miles for intermediate/advanced.
- 8K/10K: 6-10 miles for beginners; 12-14 for intermediate/advanced.
Half-Marathon: 12-13 for beginners; 16-18 for intermediate/advanced.
- Marathon: 18-22 for beginners; 18-30 for intermediate/advanced.

How Fast Should Your Long Run Be?
No matter the distance, your long run should be at an easy pace which should fall on the lower end of the rate of perceived exertion scale. Your heart rate should be 50-70 percent of your maximum heart rate, and you should be breathing naturally and able to hold a conversation effortlessly.

Run as slow as possible as long as it’s mechanically comfortable. Don’t look at pace until you’re done, just focus on something comfortable.

For shorter distances, long runs can be slow and enjoyable. But for half and full marathoners, they should be a little more structured. Add faster-paced running; like alternating fast-pace and medium-pace miles, surging for two minutes at the beginning of each mile, or simply running the last 5K of your long run really fast. This is important as it helps train your legs to get used to running fast even with lots of miles on them.

How to Recover From a Long Run
Running long warrants more rest and recovery post-run. Shoot for a mix of carbs and protein, preferably at a 4:1 carbs to protein ratio which is the ideal rate to most effectively replenish muscle glycogen stores.

Take the day off after a long run. Instead of running, just walk around for 20 to 30 minutes and spend 10 minutes on a foam roller. In fact foam rolling has been shown to reduce delayed-onset muscle soreness (DOMS) while enhancing muscle recovery.

Link to RunnersWorld article


Quote of the Week

    “Running won’t solve all your problems…

         But then again, neither will housework."

                                - Anonymous


Video of the Week
We Ran a BEER MILE And It Was Awful (6:13)

Running a race is hard enough but add in four cans of lager to the equation and watch what chaos ensues.  Running Channel presenter Anna gathered together a crack team of running and/or drinking experts at Love Trails Festival to take on the Beer Mile Relay Challenge. How did they get on? Were any of them sick? Watch and find out what it's REALLY like to run a beer mile.

** 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.

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!).



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!
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: March 29th, 2021

Tribute to Dick Hoyt
We first learned of Dick Hoyt from a YouTube video in 2013. If you haven’t heard of Dick and his son, Rick, please continue down the page to read and watch the most inspiring story of unconditional love of a father for his son. Dick passed away on March 17th.


Weekly Whimsy


Dick Hoyt Dies at 80
Victor Mather, New York Times (paraphrased)

Dick Hoyt, who was a familiar sight pushing his son Rick in a wheelchair at road races and triathlons around the country, died on March 17th. He was 80.

His son, Rick, was born in 1962 a quadraplegic with cerebral palsy, unable to control his limbs or speak. Dick wrote that we “had long since learned how to interpret our son’s smiles and nods.” But, he adds, “we were still only making educated guesses.”

In 1972, with the help of engineers at Tufts University, Rick learned to communicate by tapping letters using his head on a custom computer keyboard. His first words, “Go Bruins”, revealed his passion for sports and in 1977 asked to be involved in a five-mile benefit run. Though Rick was not a competitive runner, he pushed Rick in his wheelchair the entire distance, finishing next to last.

During their runs together, Rick says a special bond forms between them and “it feels like there is nothing Dad and I cannot do.”

While they were most associated with the Boston Marathon, the two completed more than 1,000 races, many in astonishinglyl fast times. Their fastest at the 1992 Marine Corps Marathon at 2 hours 40 minutes 47 secondsThey ran Boston nearly every year from 1980 to 2014.

They also contested triathlons including the grueling Ironman distance, their best time was 13:43:37. Dick pulled Rick in a boat for the swimming legs, and they rode a tandem cycle for the bicyling segment.

Dick served in the Army National Guard and AIr National Guard for 37 years, After receiving notoriety for his and his son’s running exploits, Dick began a career as an inspirational speaker, giving as many as 100 speeches a year.

After Dick retired from running, Rick continued to race with Bryan Lyons, a dentist, doing the pushing. Lyons died at 50 last June.

Rick, now 59, was told of his father’s death on the 17th.

In 2013, Dick and Rick Hoyt were honored with a bronze statue near the staritng line of the Boston Marathon. The plaque next to the statue reads - “Yes You Can!”

Link to RunnersWorld article


Quote of the Week

       “Runner’s Logic…

            I’m tired. Let me go for a run."

                                - Anonymous


Video of the Week
Dick Hoyt, Boston Marathon Icon, Dead at 80 (2:40)

** 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.

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!).



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!
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: March 22nd, 2021

Run Like a Mom 5K Results!

















Weekly Whimsy


Why a High VO2 Max Isn't Always A Good Thing
Ashley Mateo, runnersworld.com (paraphrased)

Here’s the chicken-and-egg question. Do people recover more slowly because they’re old, which prevents them from training as hard as they used to?  Or do they recover more slowly simply becuase they don’t train the way they used to, which in turn makes them feel old.

A recent study compared nine men with an average age of 22 to ten men with an average age of 47. The volunteers completed a similar training regimen for six months, after which their leg strength was tested along with their blood to monitor muscle damage and inflammation.

The results: There were no differences between the two groups. While the younger group started stronger, the relative loss and recovery of strength was the same in both groups. In other words, there’s no smoking gun here to explain the effects of aging. Score a point for the “we feel old because we act old, not the other way around” school of thought.

Link to RunnersWorld article


Quote of the Week

   “I don’t believe in jogging.
      It extends your life, but
        by about the same amount
          of time you spend jogging."

                                - Marshall Brickman


Video of the Week
Running Motivation - Go All The Way (2:57)

** 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.

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!).



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.


 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: March 15th, 2021

Upcoming Local Races This Saturday!

Run Like a Mom 5K (Real/Virtual)
Distance: 5K
When: Saturday, March 20, 2021
Time: 7:00 AM
Where: Town Creek Park, Auburn, AL
Fee: $30 (5K), $15 (1-Mile)
Charity: Previously known as the Women's Hope 5k and the Walk 4 Life, this event will help support Women's Hope Medical Clinic and Hope Adoptions.  Women's Hope is a local non-profit ministry that helps young families by offering FREE pregnancy tests, ultrasounds, prenatal clinic visits, childbirth classes, and parenting classes.  Hope Adoptions is our new adoption agency that offers free adoption plan services to birth moms and lower cost adoption services to adoptive parents.


Weekly Whimsy


Do You Recover More Slowly In MIddle Age?
Alex Hutchinson, runnersworld.com (paraphrased)

Here’s the chicken-and-egg question. Do people recover more slowly because they’re old, which prevents them from training as hard as they used to?  Or do they recover more slowly simply becuase they don’t train the way they used to, which in turn makes them feel old.

A recent study compared nine men with an average age of 22 to ten men with an average age of 47. The volunteers completed a similar training regimen for six months, after which their leg strength was tested along with their blood to monitor muscle damage and inflammation.

The results: There were no differences between the two groups. While the younger group started stronger, the relative loss and recovery os strength was the same in both groups. In other words, it’s not aging, it’s simply training.

Link to RunnersWorld article


Quote of the Week

   “We can’t all be heroes because

       someone has to sit on the curb

           and clap as they go by."

                                      - Will Rogers


Video of the Week
Becoming a Marathoner (13:21)

What drives a runner to become a marathoner? In our new film series, we follow three people from around the United States as they prepare for the New York City Marathon. Each of them came to running for deeply personal reasons – but the stories they share will inspire anyone to go further.

** 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.

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!).



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!
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: March 8th, 2021

Upcoming Local Race!

Run Like a Mom 5K (Real/Virtual)
Distance: 5K
When: Saturday, March 20, 2021
Time: 7:00 AM
Where: Town Creek Park, Auburn, AL
Fee: $30 (5K), $15 (1-Mile)
Charity: Previously known as the Women's Hope 5k and the Walk 4 Life, this event will help support Women's Hope Medical Clinic and Hope Adoptions.  Women's Hope is a local non-profit ministry that helps young families by offering FREE pregnancy tests, ultrasounds, prenatal clinic visits, childbirth classes, and parenting classes.  Hope Adoptions is our new adoption agency that offers free adoption plan services to birth moms and lower cost adoption services to adoptive parents.


Weekly Whimsy


Upper-Body Strength: Boost Your Run!
Elizabeth Millard, runnersworld.com (paraphrased)

Running isn’t just about having a strong lower body. It turns out your upper body plays a bigger role in running than you might think.

A recent study looked at the neuromechanical link between the head and the arms during running. This link brings together the brain, central nervious system, and muscles to drive movement and muscular contraction.

Researchers focused on the biceps brachia (located in the upper arm), and the superior trapezius muscles (located in the upper back). They recorded people walking and running on a treadmill with sensors recording muscle activation. They found the neuromechanical link between the head and arms fired up during running, but not during walking.

This suggests that long-distance running favors this synergistic muscle activation which means that strengthening that neuromechanical link could have potential benefits. Simply put, training your upper body will help improve your running.

Training your postural muscles, like your erector spinae (muscles that run parallel to your spinal column), your lats and shoulder stabilizers, and your arm muscles, will not only improve form, but also keep your energy going in the same direction. In addition to your back, shoulders, and arms, keep in mind that part of your core is also considered upper-body muscles. 

Also, building muscles in your upper body boosts your potential to hold more glycogen for longer. WIthout glycogen, you’ll be running on fumes. But it isn’t just fatigue that may alert you to the need for more upper-body strength. Tension and pain during or after a run could be a major clue that your upper body needs work.

Taking a full-body approach to strength training can benefit your running performance, especially if you’re trying to increase your endurance. Adding total-body exercises - such as planks, back extentions, and squats to overhead presses - to your routine is a great way to work out multiple muscle groups.

Link to RunnersWorld article


Quote of the Week

   “I go running when I have to.

      Like when the ice cream truck

               is doing sixty."

                                  - Wendy Liebman

Video of the Week
How to Lace Running Shoes to Prevent Foot Pain(1:23)

** 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.

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!).



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!
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: March 1st, 2021

Upcoming Local Races!

Run Like a Mom 5K (Real/Virtual)
Distance: 5K
When: Saturday, March 20, 2021
Time: 7:00 AM
Where: Town Creek Park, Auburn, AL
Fee: $30 (5K), $15 (1-Mile)
Charity: Previously known as the Women's Hope 5k and the Walk 4 Life, this event will help support Women's Hope Medical Clinic and Hope Adoptions.  Women's Hope is a local non-profit ministry that helps young families by offering FREE pregnancy tests, ultrasounds, prenatal clinic visits, childbirth classes, and parenting classes.  Hope Adoptions is our new adoption agency that offers free adoption plan services to birth moms and lower cost adoption services to adoptive parents.



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.


Weekly Whimsy


Should Profee Be Your New Go-To Recovery Drink?
Rozalynn Frazier, runnersworld.com (paraphrased)

If you’ve been paying attention to social media, then you’ve likely heard of profee, which is exactly what it sounds like: protein (milk or powder) plus coffee.

The Case for Profee
Postrun, you want something that replenishes and repairs tired muscles. Protein does just that. Profee is a convenient way for runners to get the protein they need after a workout that starts the important recovery process.

You’ll first want to evaulate how much protein you’re already eating. If you fall short, a profee may be a way to help fill the gap. For most active people, a protein goal of 0.25 to 0.40 grams per kilogram of body weight four to five times per day is ideal. If you are an endurance runner (hello marathoners!), you may need to up your daily intake and increse up to a range of 1.3 to 2.4 grams of protein per kilogram of body weight.

What You Should Avoid
When it comes to choosing your protein source, there are plenty on the market, but you want to steer clear of added sugars. Keep your eyes open for things like evaporated cane juice, dextrose, or HFCS (high fructose corn syrup) along with artificial sweeteners like aspartame.

Also avoid additives that could cause digestive upset or an allergic reaction. Additives like guar and xanthan gum, or even pea protein, can cause digestive issues.

Drink Profee Before or After a Run?
Profee can be used as a prerun source of fuel as well as a recovery drink. A study had two groups with one taking a pre-workout protein shake and the other a post-workout shake. At the end of the study, there was no significant difference in the muscle strength or size between the two groups. If you plan to consume pre-run, consume it 30 to 60 minutes before the event. 

Note that not eveyone can tolerate the combination of protein with coffee, and might be sent running to the bathroom instead. As with any nutrition changes, it’s best to test it out. Try profee before a shorter run, where you know you’ll have ample places for restroom breaks on your route.

The bottom line: There is no real downside to profee as long as you keep balance rather than excess in mind and your stomach agrees. Plus, profee is convenient, customizable, and it fits seamlessly into your day. Non-coffee drinkers can even swap coffee for brewed chia tea.

Link to RunnersWorld article


Quote of the Week

        “Start slow,

                 then taper off."

                                  - Walt Stack

Video of the Week
Motivational Running Video (4:33)

Who’s ready for their next marathon?!

** 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.

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!).


Saturday Runs - Be Safe!
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: February 22nd, 2021

Upcoming Local Races!

Kappa Delta Shamrock 5K (Virtual)
Distance: 5K Run
WhenSaturday, Feb 26-28, 2021
Time: Anytime!
Where: Anywhere!
Fee: $30
Charity: Funds raised from this race go directly to the prevention of child abuse on the local and national level.


Run Like a Mom 5K (Real/Virtual)
Distance: 5K
When: Saturday, March 20, 2021
Time: 7:00 AM
Where: Town Creek Park, Auburn, AL
Fee: $30 (5K), $15 (1-Mile)
Charity: Previously known as the Women's Hope 5k and the Walk 4 Life, this event will help support Women's Hope Medical Clinic and Hope Adoptions.  Women's Hope is a local non-profit ministry that helps young families by offering FREE pregnancy tests, ultrasounds, prenatal clinic visits, childbirth classes, and parenting classes.  Hope Adoptions is our new adoption agency that offers free adoption plan services to birth moms and lower cost adoption services to adoptive parents.


Weekly Whimsy


Exercise Harder Without Heavier Dumbbells
Dan Dowling, Livestrong.com (paraphrased)

You probably remember the great toilet paper shortage when COVID-19 shutdown the country last spring. At the same time, fitness enthusiats experienced a run on kettlebells. Retailers sold more kettlebells in a day than is typical for an entire month while other home workout equipment went on back order almost instantaneously.

As we approach nearly a year, many retailers are still finding it difficult to maintain their stock of weight equipment. 

For those stuck with too-light dumbbells, they may ask whether there is a way to maintain fitness - let alone build muscle - without heavier equipment.

Can You Build Muscle Without Heavy Weights?
The popular belief is that you must use heavier weights to gain muscle mass. An October 2015 study concluded otherwise. While half the group did high-load/low-rep training, the other half did the opposite. Even though the high-load group increased some aspects in strength such as max squat, the net muscle gain was essentially the same for both - with a significant endurance edge attributed to the high-rep group.

So how do you make your at-home workouts match the intensity of a gym, sans equipment?  Here are five ways to feel the burn without shelling out for a heavy set of dumbbells.

1. Do More Reps
Higher reps is proven to induce hypertrophy and develop muscles. So when you’ve finished an exercise and still feel like you could do more,… do more - enough to where your last two are difficult but doable.

2. Add Pulses
Reducing your range of motion makes for a harder workout as your muscle is constantly working through a pulse workout. For example, when you drop into a squat, come up only part way, lower back, then come all the way up. Add this method at the end of a full motion set because it increases time under tension which is the key to hypertrophy. Also try to pulse at different spots within the full range of motion: top, middle, bottom, top half, or bottom half.

3. Perform Hybrid Exercises
Combination, also called compound or hybrid exercises, combine two or more exercises into one. Common examples include burpee tuck jumps, glute bridge to sit-ups, or step-up to kickbacks. You’re only limited by your creativity.

Decreasing stability also makes for a harder workout and include balancing on one leg, standing with your feet close together, or switch seated or supine exercises to a standing one.

4 Focus on Eccentric and Isometric Contractions
Eccentric contractions - when the muscle lengthens - are associated with greater strength and mass gains compared to concentric contraction. The goal is to slow down one or both of the phases, and to pick three places within your eccentric phse to stop and briefly hold (isometrics) before resuming to starting position. You can also maintain an extended hold halfway through a move - example: 10 seconds at the bottom of a lunge or the top of a glute bridge. Holding an exercise for longer is a great way to build strength and stamina without having to increase the weight.

5. Get Your Head In The Game
While at-home workouts can be a bit repetitive, shake the “blahs” out of your system by setting the intention and atmosphere for your workouts. Amp up the music, open windows for a fresh breeze and write out workouts before you begin.

Link to Livestrong article


Quote of the Week

   “Jogging is for people who

          aren't intelligent enough

                 to watch television."

                              - Victoria Wood

Video of the Week
The 41st Day - The Journey of Ryan Hall (Official Trailer) (1:53)

** Available now on Amazon Prime VIdeo **

** 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.


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.


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!).


Saturday Runs - Be Safe!
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: February 15th, 2021

Upcoming Local Races!

Kappa Delta Shamrock 5K (Virtual)
Distance: 5K Run
WhenSaturday, Feb 26-28, 2021
Time: Anytime!
Where: Anywhere!
Fee: $30
Charity: Funds raised from this race go directly to the prevention of child abuse on the local and national level.


Run Like a Mom 5K (Real/Virtual)
Distance: 5K
When: Saturday, March 20, 2021
Time: 7:00 AM
Where: Town Creek Park, Auburn, AL
Fee: $30 (5K), $15 (1-Mile)
Charity: Previously known as the Women's Hope 5k and the Walk 4 Life, this event will help support Women's Hope Medical Clinic and Hope Adoptions.  Women's Hope is a local non-profit ministry that helps young families by offering FREE pregnancy tests, ultrasounds, prenatal clinic visits, childbirth classes, and parenting classes.  Hope Adoptions is our new adoption agency that offers free adoption plan services to birth moms and lower cost adoption services to adoptive parents.


Weekly Whimsy


The Benefits of Moderate Exercise

HIIT workouts get a lot of attention, but moderate activity may have metabolic advantages. A recent study finds that each type of exercise has advantages, but when it comes to blood pressure, body fat and other metabolic factors, a standard, half-hour, moderate workout may be better than eyeblink-quick interval training.

To compare these two schemes, scientists compared folks who did HIIT three days a week vs. ones who trained moderately five times a week. Perhaps the results weren’t too surprising.

After six weeks of testing, both gruops were all fitter, and to about the same extent. But, only those in the moderate-exercise group had shed much body fat, improved their blood pressures or became better able to metabolize extra fat from a shake laden with fat. Also, everyone’s blood-sugar control was best only on the days when they exercised, for both groups.

On the whole, the results indicate that intervals and traditional exercise alter bodies in divergent ways, so consider what you hope to achieve when choosing how to exercise.

Of course this study was small-scale and short-term, but the primary lesson to move often seems widely applicable. Move often, meaning if you HIIT today, walk tomorrow and repeat.

Link to New York Times article


Quote of the Week

        “If the hill has its own name,

           then it’s probably

                a pretty tough hill."

                              - Marty Stern
                                Villanova and 1988 Olympics Coach


Video of the Week
Seinfeld - Why You Should Not Come 2nd In Any Race (2:08)

Jerry Seinfeld explains that in any race, the person coming second is actually the first loser.

** 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.



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.


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!).


Saturday Runs - Be Safe!
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: February 8th, 2021
*Updated Feb 12*

Saturday Group Run Turn-By-Turn Directions!
Turn-by-turn voice directions! Load the RunGo app to your Android or iPhone, then click one of the links below for the route you’re planning to run.

Charlotte 3.3
https://routes.rungoapp.com/route/D2G8x23FYL

Charlotte 6.8
https://routes.rungoapp.com/route/oMKVUWdy6N

Charlotte 11.8
https://routes.rungoapp.com/route/FilQv8olCL


Upcoming Local Races!

Kappa Delta Shamrock 5K (Virtual)
Distance: 5K Run
WhenFeb 26-28, 2021
Time: Anytime!
Where: Anywhere!
Fee: $30
Charity: Funds raised from this race go directly to the prevention of child abuse on the local and national level.


Run Like a Mom 5K (Real/Virtual)
Distance(s): 5K, 1-Mile
When: Saturday, March 20, 2021
Time: 7:00 AM
Where: Town Creek Park, Auburn, AL
Fee: $30 (5K), $15 (1-Mile)
Charity: Previously known as the Women's Hope 5k and the Walk 4 Life, this event will help support Women's Hope Medical Clinic and Hope Adoptions.  Women's Hope is a local non-profit ministry that helps young families by offering FREE pregnancy tests, ultrasounds, prenatal clinic visits, childbirth classes, and parenting classes.  Hope Adoptions is our new adoption agency that offers free adoption plan services to birth moms and lower cost adoption services to adoptive parents.



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.


Weekly Whimsy


Running Etiquette Rules - How Many Do You Know?
Claire Trageser, Runner’s World (paraphrased)

Lizzie Post, the great-great-granddaughter of Emily Post (the woman behind numerous etiquette and advice columns) answers some of your most pressing running etiquette questions.

What is the Proper Way to Pass A Runner During a Race?
Passing on the left is standard. Give ample space. When on a trail, call out to let them know. If you’re in a big group, it’s not necessary. The main thing is to give space when everyone is sweating and breathing hard.

Is it Appropriate to Ask About Pace/Race Times?
It’s up to you if you want to share your time. If you don’t keep track, just say that. You can say, “I run about this, or my range is this.”  If you don’t want to share, just say, “I never compare race notes or stats”. Note that someone may just be asking out of politeness and not competition.

How To Talk About Running With Someone Who is Injured?
Wait for someone who is injured to bring up running before asking. It comes down to awareness. If talking about running is going to help them get through PT, then talk about it. But asking how someone is doing isn’t bad etiquette. You can ask, “I know you hurt your hip last month, how are you doing?”

When Can You Drop Someone On a Run?
Ask what’s the point of the run? If it’s to encourange them to be out there, then heck no, don’t drop them. If you’re trying to push each other, then yes, drop them to make them work harder to keep up.

How Do You Decline a Run With Someone Who Isn’t Your Pace?
You can say, “I really like to run solo”, or “I’m not looking for a running buddy right now”, or “I’m super competitive so I don’t like to run with other people”. Another alternative is to be honest. “I’m working hard on pacing so I’m doing solo runs right now.”

Expectations For Chatting On The Group Run?
If you don’t want to talk, say it up front. “I’m looking forward to zoning out, not engaging in converstation.” For the constant-talking runner, ask people if it’s okay to talk. Say “Is my talking annoying?” to give them a chance to respond.

What If Someone Is Late To A Group Run?
Establish in advance when you decide to meet that there will be a specific grace period, and then start the run. They can either catch up or not.

Should You Greet Other Runners While Out On A Run?
Lizzie is a fan of it, but says “I can also see how if you’re in a more runner-trafficked area it could get to be a bit much. If you make eye contact, then you can wave or smile, thumbs-up, gauge it the best you can.

Should You Talk To Others During A Race, or Cheer Those You Pass?
If people are competing, let them be in their own zone. Let those on the sidelines do the cheering. But, some races are more for fun, so talking may be more accepted.

Bodily Function Questions
Farting - If you can master the silent fart, that’s best. But saying excuse me and sorry is perfect.
Snot Rockets - Totally ok, just do it to the side and disguise it as best you can.
Spitting - Follow the rules of snot rocketing. Also better in the grass than on the concrete path.
Bending Over to Stretch - Pay attention to what direction you’re facing. Turn so you’re not putting your butt out to the path.

How to Respond to Those Who Say “Running Hurts Your Knees?”
Just be positive and confident. Say, “I’ve had a great experience with it, sorry to hear what you’re hearing is the common experience.” Speak with confidence about what’s worked well in your life.

Link to Runner’s World article


Quote of the Week

        “Life is short.

            Running makes it longer."

                              - Baron Hansen

Video of the Week
The Human Race - Trailer (1:42)

THE HUMAN RACE is an inspirational full-length documentary about six runners, all over the age of 50, as they each train for the biggest race of their lives.   Available to rent or buy on most streaming apps.

** 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.

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!).


Saturday Runs - Be Safe!
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: February 1st, 2021

Unofficial Brown Long Marathon
Congratulations to all who completed the Brown Long Half or Full Marathon! Also, shout out to Mike Brown for organizing another successful event!


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.


Weekly Whimsy


Treadmill vs. Road: Which is Harder?
Hailey Middlebrook, Runner’s World (paraphrased)

Most of us have had to substitute the treadmill for the road. And while there are plenty of differences, we tradittionally practice the “1 percent” rule in an effort to make the effort comparable.  That is, if you crank the treadmill incline to a 1% grade, it will mirror the natural elevation of a flat road.

But is that necessary? And how much does running inside really compare to running outdoors?

A newly released study by Sports Medicine focused on three key measures: physiological, perceptual, and performance.

Interestingly, the study found that running faster on the treadmill resulted in higher heart rates, higher levels of perceived exertion, but lower blood lactate levels. However, when running slower on the treadmill, their heart rates and perceived exertion levels were lower than when running on the ground.

For performance measures, participants achieved about the same VO2 max running at a 0 or 1 percent grade and also reached a similar top sprinting speed on the track and treadmill.

On the other hand, runners displayed more endurance while running on land than on the treadmill. The research also suggests that people perceive running on a treadmill as harder than running outdoors and select slower treadmill speeds than what they’re capable of doing.

So, is a 1 percent treadmill grade really beneficial? The answer is, it depends on your workout. If you’re going fast, cranking up a 1 percent grade simulates the type of resistance encountered by the wind when running outside. On easier runs, however, the grade doesn’t matter as much, since you wouldn’t be as affected by the wind resistance outside at that effort, anyway.

Link to Runner’s World article


Quote of the Week

        “Act like a horse.
            Be dumb. Just run.”

                    - Jumbo Elliott
                      Former Villanova Track and Field Coach


Video of the Week
The Unknown Runner (1:42)

The Unknown Runner documentary. Available on Amazon Prime.

** 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.

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!).


Saturday Runs - Be Safe!
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: January 25th, 2021

Jan 30: Unofficial Brown Long Marathon
****AORTA MEMBERS AND FRIENDS ONLY****
Come, join us, Fellow AORTAians for the 5th Annual Unofficial Brown Long Marathon and Half Marathon.  Follow the historic route through Opelika and it's gently rolling hills. We will have self serve water stops with gatorade, snack and treats. There will be portapotties. This year we will feature a T-Shirt  for finishing. 

Date: Saturday, January 30, 2021
Location: 215 S 9th Street, Opelika, AL
Time: 6:00 AM
Cost: $25


Weekly Whimsy


How to Get Back in Running Shape
Hal Higdon, Runner’s World (paraphrased)

Most runners move from peaks to valleys, gearing up for a road race and gearing down when other interests take precedence. Injuries, boredom or even weather may provide the justification to quit. And with many races canceled or held virtually due to COVID-19, you may be wondering how to get back into your best running shape.

Studies have shown that athletes lose half their aerobic fitness within12 to 21 days, then half of their remaining fitness levels within the next 12 to 21-day period. After three months, all were detrained.

How Long Does It Take to Get Back in Shape?
While scientists find it difficult to measure retraining, they can make some educated guesses. Some suggest that for every week lost, it takes two weeks to regain the original level of fitness. Others suggest a one-to-one ratio. But this all depends on your starting point, personal physiology, and return plan.

One study identifed the loss of blood volume as the culprit. During the first 12 to 21 days away from training, you lose as much as a half-quart of blood which is restored when you retrain.

How Do I Get Back Into Working Out?
Getting back into shape need not be difficult and certainly easier than starting up the first time. Here are 10 tips to make your journey back more pleasant.

Have a goal in mind
It may be as simple as going out to do your first run. Ask yourself why you want to run again To get in shape? To improve your previous times? To compete in a particular race? Plan your training well ahead so as to achieve that goal.

Consider how long you’ve been gone
Depending upon your time away, you will have an easy or hard time coming back. Expect to spend at least two days getting back in shape for every day lost.

Forget the past
Workouts done years ago bear no relevance to what you can do today - and can be a cause of injury. Once you regain your base fitness, ask yourself whether you want to resume old training patterns, including speedwork.

Decide if you can do it better this time
Did you make mistakes in the past that can be avoided this time? Reevaluate your entire approach to training. Don’t get trapped into old habits that maybe didn’t produce the best results.

Consider your age
Runners in their 20s can head back to the track as though they never took any time off. It becomes progressively more difficult to regain lost speed once into your 30s, 40s, 50s, and beyond. But it’s not impossible.

Approach speedwork cautiously
Some speedwork may be necesary to regain peak performance. But until you rebuild your aerobic base, intense running may cause excessive fatigue and discourage you. Your tendons and ligaments may not support the new power developed by your lungs and muscles.

Recognize that strength returns slowest
Just as strength is slowest to fade when you stop running, it takes longest to return. You will find it toughest to regain the top end of your conditioning, even when you’re back in reasonably good shape.

Don’t race too soon
Competition can be a good way to measure your comeback, but you risk injury by going too hard. It also takes time away from training. Go into early races with a relaxed mood, and don't worry about fast times.

Be cautious
If you’ve previously been injured, you should be particularly cautious. One important question to ask: ”Have I determined the cause of the injury?” Rest is sometimes not enough. You may reinjure yourself if you train at your previous level.

Keep the faith
At times, it may seem the road back is too long to travel. But you can move back to road racing and perform at a high level. All it takes is discipline and patience.

This article has been excerpted and adapted from Run Fast: How to Beat Your Best Time - Every Timeby Hal Higdon

Link to Runner’s World article


Quote of the Week

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

                              - Anonymous

Video of the Week
Jeff Allen on Joggers and Runners and Running Books (4:08)

** 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 three months 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.

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!).


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: January 18th, 2021


 

Join us on Saturday, January 23rd to benefit the Food Bank of East Alabama. This year more than most; the need is great. Please donate unexpired canned foods and non-perishable items.  Bring items to our meeting area in front of TCBY before our group run start time of 6AM.  If you prefer to make separate arrangements to have your donations picked up, contact us at aorta.webmaster@gmail.com.

Most Needed Items
Canned Meats (tuna, chicken and salmon, etc.)
Canned Vegetables
Canned Fruits
Canned and Boxed Meals (soup, macaroni and cheese, etc.)
Peanut Butter
Canned or Dried Beans
Pasta, Rice, Cereal
Fruit Juice (canned, plastic or boxed)


Jan 30: Unofficial Brown Long Marathon
****AORTA MEMBERS AND FRIENDS ONLY****
Come, join us, Fellow AORTAians for the 5th Annual Unofficial Brown Long Marathon and Half Marathon.  Follow the historic route through Opelika and it's gently rolling hills. We will have self serve water stops with gatorade, snack and treats. There will be portapotties. This year we will feature a T-Shirt  for finishing. 

Date: Saturday, January 30, 2021
Location: 215 S 9th Street, Opelika, AL
Time: 6:00 AM
Cost: $25


1200 / 600 Mile Club 2021 - Sign Up Today!

It is time to sign up again for the 600 or 1200 Mile Club for 2021. 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.

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


10 Tips to Make Winter Running Less Miserable
Yishane Lee, Runner’s World (paraphrased)

In Alabama, seaons seem to change overnight. One day you have your A/C on max; then the next morning, the temperature dips below freezing. With the right gear and mindset, winter running doesn’t have to be all bad.

Give Yourself a Carrot
Lure yourself out the door with the promise of a reward at the end. Set a date to meet someone for a run (or join AORTA for our Saturday runs!).  There’s no wimping out when someone is waiting.

Wear the Right Shoes
To keep warmth in and slush out, run in shoes that have the least amount of mesh. If you have shoes with Gore-Tex uppers, all the better. Wear socks that wick away wetness but keep your feet warm, like non-itchy SmartWool socks.

Dress Like It’s Warmer
You want to be warm without sweating so much you get a chill. The rule of thumb is to dress as if it is 10 to 20 degrees warmer. You should be slighly cool when you start. Think: layers of technical fabrics to wick sweat with zippers at the neck and underarm area to vent air as you heat up. The more you run outdoors, the more you’ll learn your own preference, or you can use the Runners’ World What to Wear tool.

Get Lit
WIth limited daylight, wear reflective, fluorescent gear, and don’t be shy about lighting yourself up like a Christmas tree. Use a headlamp or carry a flashlight so more people can see you.

Warm Up Pre-Run
Move around inside to get the blood flowing without breaking a sweat. Run up and down your stairs, use a jump rope, or do a few yoga sun salutations. The cold doesn’t feel so cold when you’re warmed up. If you’re meeting a group of running buddies, don’t stand around in the cold chatting before you run.

Outsmart the Wind
When possible, start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. Exposed skin is especially vulnerable to chilly gusts. If wind’s in the forecast, consider slathering up with Vaseline or opting for a face mask before heading out.

Be Flexible WIth Pace and Mileage
Winter running is more about maintenance miles than speedwork. If you can’t run in the middle of the day when the temperatures are warmest, run twice a day, three miles in the morning and three miles in the evening: That’s better than doing one long six-mile run where you might get too cold toward the end.

Change Quickly Post-Run
Change your clothes - head to toe - as soon as you can. Women need to get out of damp sports bras quickly. Put a warm, dry beenie over wet hair. And drink something hot - a steamy beverage is great, but a hearty soup does double duty by refueling your protein and sodium stores while also warming you up.

Run Well in Rain
In especially wet areas, keep a spare pair of sneakers, a running outfit, and a few towels in your car. If you have to dry shoes overnight, crumple up newspaper and cram it tightly into your shoes, with the insoles removed.

Race Someplace Warm
Having a winter race to aim for is great for keeping you motivated to train through the fall. Southern summers can be brutal for runners, but during the winter, temperatures are moderate enough to go after a PR - part of the reasons Florida alone offers many marathons in the colder months.

Link to Runner’s World article


Quote of the Week

“I think I get addicted to the feelings associated with the end of a long run. I love feeling empty, clean, worn out, and sweat-purged. I love that good ache of the muscles that have done me proud."

                              - Kristin Armstrong


Video of the Week
How to GET FAST Running SLOW: It’s not a secret (10:46)

** 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.

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!).


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: January 11th, 2021

33 Members Earn 600/1200 Mile Club Status!






Congratulations to our AORTA members who completed and logged at least 600 or 1200 miles over the past year!  Names in bold are first time 600/1200 Mile Club Winners!

1200 Mile Club Members for 2020
- Banks, Bob                     - Brown, Morgan                  - Carroll, Misty
Carter, Casey                 - Chism, Ashley                 - Corbitt, Elyse
- Crafton-Stiver, Rachel     - Hall, Dusty                        - Lindsley, Hannah
- Long, Beverly                  - McIntosh, Damion             - Milford, Mike
- Moates, Brook                 - Molt, Monica                   - Plaisance, Lisa
- Schwiesow, Jessie          - Smith, Allen                      - Stove, Randall
Strange, Casey              - Tanaka, Clem                   - Towns, Jordan
- Wilkes, Mari                    - Yost, Keven

600 Mile Club Members for 2020
Burnett, Cara                  - Corbitt, Brian                   - Hubbard, Crystal
- Kisor, Beth                       - Larson, Elizabeth              - Lindsley, Luke
- Sasser, Kathryn-Ruth      - Sasser, Allen                     - Yarbrough, Mandy
- Zenas, Liz

1200 / 600 Mile Club 2021 - Sign Up Today!
It is time to sign up again for the 600 or 1200 Mile Club for 2021. Your participation does not roll over - you must sign up for this year.

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.



 

Join us on Saturday, January 23rd to benefit the Food Bank of East Alabama. This year more than most; the need is great. Please donate unexpired canned foods and non-perishable items.  Bring items to our meeting area in front of TCBY before our group run start time of 6AM.  If you prefer to make separate arrangements to have your donations picked up, contact us at aorta.webmaster@gmail.com.

Most Needed Items
Canned Meats (tuna, chicken and salmon, etc.)
Canned Vegetables
Canned Fruits
Canned and Boxed Meals (soup, macaroni and cheese, etc.)
Peanut Butter
Canned or Dried Beans
Pasta, Rice, Cereal
Fruit Juice (canned, plastic or boxed)


Jan 30: Unofficial Brown Long Marathon
****AORTA MEMBERS AND FRIENDS ONLY****
Come, join us, Fellow AORTAians for the 5th Annual Unofficial Brown Long Marathon and Half Marathon.  Follow the historic route through Opelika and it's gently rolling hills. We will have self serve water stops with gatorade, snack and treats. There will be portapotties. This year we will feature a T-Shirt  for finishing. 

Date: Saturday, January 30, 2021
Location: 215 S 9th Street, Opelika, AL
Time: 6:00 AM
Cost: $25


Weekly Whimsy


How Much Exercise Keeps Your Cells Young?
Alex Hutchinson, Runner’s World (paraphrased)

Telomeres
One of the buzziest words in health is “telomere,” which is the protective cap on the ends of your chromosomes - like the plastic tips on shoelaces. When your cells replicate, they lose a bit of this protective cap, until the telomeres get so short that the cell can’t replicate properly anymore, which is why telomere length is considered one marker of biological age.

The good news for runners is that a series of studies has suggested that endurance exercise preserves telomere length as you get older. For example, a 2013 study of ultrarunners found that their telomeres were 11 percent longer, corresponding to a 16-year decrease in biological age, than non-running controls.

Running And Telomere Benefits
A study of almost 6,000 adults 
compared their telomere lengths and their self-reported physical activity patterns. Those who exercised had longer telomeres—but only in the group that exercised the most. Here’s what telomere length looked like:

On the left axis is telomere length, in units of “base pairs.” The average telomere length in this group was 5,828 base pairs long, and the lengths were 15.6 base pairs shorter for each additional year of age.

On the right axis, is the difference in biological age, assuming that each year corresponds to 15.6 base pairs. The high-physical-activity group’s cells appear almost nine years younger than the sedentary group’s cells, after adjusting for differences in demographics and lifestyle.

Intriguingly, there’s no significant difference in telomere length between the sedentary, low-physical-activity, and moderate-physical groups. To get the benefits, you need to be in the highest third of activity. Based on the study, the threshold at around 30 minutes of jogging five days a week for women, and 40 minutes five days a week for men.

Nuts, Seeds, Caffeine, And Coffee
An associated analysis looked at consumption of nuts and seeds. More is better: Those who consumed about 3 percent of their total energy intake in the form and nuts and seeds were one year “younger” by telomere length.

As for caffeine and coffee, the short version: Caffeine makes your telomeres shorter (which is bad) but coffee makes them longer (which is good).

There’s evidence that caffeine may interfere with DNA repair, which disrupts chromosomes. On the other hand, coffee itself (even decaffeinated) has anti-inflammatory properties that could be beneficial. So which effect wins? That depends on various factors, like how strong your coffee is.

Overall, for every 100 milligrams of caffeine the subjects consumed daily, their telomeres were 35.4 base pairs shorter.

In contrast, for every 100 grams (3.55 ounces) of coffee the subjects consumed daily, their telomeres were 15.0 base pairs longer.

As an example, a Grande (16-ounce) Starbucks breakfast blend has about 300 milligrams of caffeine, so you’re trading off a 68-base-pair gain from the coffee against a 106-base-pair loss from the caffeine. At that level of daily caffeine consumption, it doesn’t seem like a big deal; but if your consumption is way higher, then any effects would be magnified.

Overall, large epidemiological trials have tended to find generally neutral or positive health effects of coffee (though there’s some evidence that genes for caffeine metabolism may influence the balance of positive and negative effects in individuals). But this new data bolsters the case that it’s coffee, rather than caffeine itself, that may be good for you.

In the end, there’s a long way to go before we can know what telomere length really tells us and how to change or protect it. But for now, it appears that running is a good place to start.

Link to Runner’s World article


Quote of the Week

“I run because I can. When I get tired, I remember those who can’t run, what they would give to have this simple gift I take for granted, and I run harder for them. I know they would do the same for me."

                              - Unknown


Video of the Week
New Zealand Ultra Runner Ruby Muir - Documentary (9:37)

New Zealander, Ruby Muir is one of the world's most promising young trail-runners and a fearless, force of nature across broken terrain. In just 'Just Keep Running' Ruby shares her journey of love and loss and the inner struggle between the hippy ideals of her upbringing and how that conflicts with the competitive nature of elite sport.

** 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.

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!).


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

Forward any comments to the webmaster.




AORTA News: January 4th, 2021

Weekly Whimsy


When To Stop Eating At Night
Heather Mayer Irvine, Runner’s World (paraphrased)

Many dieters want to know when to stop eating at night for a variety of reasons including weight loss and athletic performance.  But for most nutrition questions, the answer isn’t cut and dried. The reason is that everyone’s schedules and lifestyles are different. Some train at 5 AM while others log miles at 8 PM. Generally, you want to give yourself time to digest before you go to sleep. A general recommendation is to stop eating about two hours before bed to give your body time to digest and work off some of that energy. But if you’re hungry, answer that call. It’s your body’s way of saying it’s a little low on energy.

If Your Goal Is Weight Loss Or Maintenance
It’s not so much when you eat that’s as important as what or how much you eat. Also, what your morning workout looks like matters. If it’s an easy two or three miler, you probably don’t need a top-off before bed. But if you have a long run in the morning, you’re asking a lot of your system to do it on an empty stomach and may need an extra snack before bed or to take on some calories during the run.

If Your Goal Is To Improve Athletic Performance
To run faster, harder, longer, and stronger, your meal timing is especially important. It becomes not a matter of when to stop eating at night, but what should you eat before bed.

Consider the type of workout you have planned.  If an early-morning long or high-intensity run, a snack before bed is your fuel to top-off your tank. If you do a late run followed by a healthy, light dinner of protein and vegetables, you may need a snack to aid your recovery.

Those snacks need to be calories that work for you such as a small serving of whole grains or a yogurt parfait. Aim for calories that are purposeful and nutritious. Protein before bed can help support muscle recovery. A snack of mixed macronutrients - protein, fat, and carbs will help you feel full, blunt spikes in blood sugar levels, and help prepare your body for a morning workout.

Choosing Between A Late Dinner Or A Pre-Bed Snack
Since everyone's schedules and goals are different, it’s impossible to make a blanket recommendation on when to stop eating for the night. If you eat dinner at 6:30 PM and go to sleep at 10:30 PM, a small snack around 8PM will help you have extra energy in the morning.

But if you’re a night owl and don’t eat until 8PM and sleep at 11PM, you probably don’t need a snack if you’re not hungry. If you’re not running until the next afternoon, you don’t have to fuel up a lot at night.

Rather than worrying about what time to stop eating, focus on the nutritional value of what you’re eating, whether it be dinner or a snack. Aim for whole, less-processed foods that support your specific training and schedule.

Link to Runner’s World article


Quote of the Week

       “It’s rude to count people
                as you pass them.
                         Out loud."

                              - Adidas Ad


Video of the Week
Cheese-Chasing Competition (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

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 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!).


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

Forward any comments to the webmaster.