AORTA Posts 2021

AORTA News: December 27th, 2021

Dec 24th Reindeer Run

A small but enthusiastic group turned up for this year’s Reindeer Run photo along with a number of groups who went earlier.

Upcoming Holiday Runs!

2021 Last Chance 10K Run
Looking for one last end-of-the-year group run, or trying to log the last few miles to make it into the coveted 600 or 1200 mile club? Here’s your chance to do so! This will be a 10K route that you could modify to reach your goals! Meet at our normal group run location.
Date: Friday, December 31, 2021
Location: TCBY (next to Kroger), Auburn, AL
Time: 7:00 AM
2021 Last Chance 10K

2022 New Year’s Resolution Run
Join fellow runners as we ring in the New Year for an early morning… ok, not so early, New Year’s run! We’ll kick off the run from our normal Saturday run location. You can choose either a 3M or 5M route, links below.
Date: Saturday, January 01, 2022
Location: TCBY (next to Kroger), Auburn, AL
Time: 7:00 AM
2022 Resolution 3M
2022 Resolution 5M

Upcoming Local Races

Unofficial Brown Long Marathon
****AORTA MEMBERS AND FRIENDS ONLY****
Come, join us, Fellow AORTAians for the 6th 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, snacks and treats. There will be port-a-potties. This year we will feature another famous sweatshirt for finishing.
**The entry fee covers the Tshirt and portapotties.
Date: Saturday, January 22, 2022
Location: Lee County Courthouse, 215 S 9th St., Opelika, AL 36801
Time: 6:00 AM

Brown Long Marathon

War Eagle Run Fest
- When: Sunday, February 20, 2022
- Time: 8:00 AM
- Where: Auburn, AL
- Distance(s): 1-Mile, 5K, Half-Marathon
- Fee: $20 (1-Mile), $35 (5K), $90 (Half-Marathon). Prices increase Jan 25.
- 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.

Weekly Whimsy

Start Running Again After a Long Break
Christine Luff, Verywellfit

Have you been taking a break due to an injury, a lack of motivation, or work responsibilities that demanded your time? Here’s how to get back on track with your training schedule.

1. Build a Habit
Focus on consistency first. Don’t worry about your pace or distance, simply set small goals to run regularly. For example, set a goal to complete two 3-mile runs at an easy pace. If that’s too much, start with brisk walking or short run/walk intervals. It may take time to recondition the muscles, tendons, ligaments, and connective tissues in your legs. An option is to start on a track or treadmill.

2. Follow a Training Schedule
If you used a beginner training schedule when you first started, you may want to follow it again to reestablish a running habit and avoid getting injured. Some options to consider.

- 4 Weeks to Run One Mile
- 3 Weeks to a 30-Minute Running Habit
- 4 Weeks to Run Two Miles
- 8 Weeks to Run a 5K

3. Cross Train
If you cross train on off days, you can increase endurance and build strength without over-stressing your joints and increasing your risk of injury. Examples include swimming, aqua jogging, cycling, walking, strength training, yoga, and Pilates.

4. Get Enough Rest
Be conservative with your running schedule. Avoid running two days in a row when starting out. Take an active rest day or cross-train between runs.

Resistance training on rest days is crucial for both rehabilitation and injury prevention. Strengthening the quads, glutes, hamstrings, and calves can prime your legs to go the distance, and mixing up your workouts with core work can help you maintain good form while you’re running.

Stretching can also be helpful on rest days - perform stretches that release the hip flexors and stretch the quadriceps and calves to both prepare for and recover from your runs.

If you experience pain, take the day off or go for a walk instead.

5. Limit Mileage
Many runners who return after an injury find themselves re-injured because they increase their mileage too quickly. So start slowly. Begin with a short route that you know you can run with ease.

For example, if you were running seven miles a day before your break, don’t try to run seven miles again immediately after returning. Not only are your muscles not ready, but your joints may not be prepared and you many not have the mental endurance to withstand the effort. The result is that you may end up feeling frustrated and defeated, and possibly even injured.

6. Join a Running Group (Like AORTA!)
Running with others may boost your motivation and gain other great benefits. You’ll meet friends who can help to hold you accountable as you rebuild your program and your runs may be more enjoyable with friendly conversations.

7. Consider a Race
Once you’ve got a few weeks of running under your belt, you may want to pick a race to train for. Start with a shorter event, such as a 5K, before you register for a longer distance race.

Having a race on the calendar may help you to stay motivated while you train. You may even want to recruit a friend or family member to run it with you for increased motivation or fun.

If you are in it just for the simple joy of running, consider a different goal. Perhaps there is an off-road trail that you’d like to conquer. Or maybe you’d like to take a day trip to explore a running route in a nearby town.

8. Stay Positive
It can be frustrating to think about your past running accomplishments and it may even feel like they’re out of reach at this point. Don’t beat yourself up. Simply focus on the positive steps that you are taking and build momentum from there.

Setting and reaching milestonees will increase your confidence. Patience is key during this building stage.

If you do find yourself getting frustrated about your progress, talk to sympathetic running friends, who have probably had a similar experience at some point. Remind yourself to be grateful and happy to be able to run at all, even if it’s not the same pace that you’ve run in the past.

Link to verywellfit Article

Quote of the Week

“My times become slower and slower, but the experience of the race is unchanged: each race a drama, each race a challenge, each race stretching me in one way or another, and each race telling me more about myself and others.”

George Sheehan, Author - “Running & Being: The Total Experience"

Video of the Week

You’d Better Be Running (4:19)

"Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you are a lion or a gazelle: when the sun comes up, you’d better be running." - African Proverb

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

Ongoing Events

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 News: December 20th, 2021

Upcoming Holiday Runs!

Dec 24th Christmas Eve Morning Reindeer Run!
*** All Runners /Walkers Welcome! ***

Come and celebrate this Christmas Eve with a morning group run! Choose to run, jog, or walk a 3 or 5 mile course… your choice. We’ll kick off the run at 7:00 AM!
Date: Friday, December 24, 2021
Location: TCBY (next to Kroger), Auburn, AL
Time: 7:00 AM
Cost: Free (No t-shirts or medals for this one!)
Reindeer Run 3-Mile
Reindeer Run 5-Mile

Upcoming Local Races

Brown Long Marathon

Weekly Whimsy

“Healthy” Foods May Not Be the Most Nutrient-Dense
Matthew Kadey, M.S.,. R.D., Runner’s World

With “healthy” foods adorned with words like “fruit,” “vegetable,” “whole grain,” or “high protein,” on their labels, it’s natural to assume they offer some leve of added nutrition. The reality may be quite different.

1. Whole-Grain Bread
Bread, tortillas, and bagels touting slogans like “made with whole grains,” “7-grain,” “multi-grain,” “or “gluten-free” are often refined grains in disguise. “Multi-grain” just means many grains are in the product and many not contain whole grains. In other words, your sandwich could feature mostly refined white flour!

To make sure you have the healthy option, check to see that the product lists whole grains as the first grain ingredient. A label that states “100 percent whole grain” cannot include any refined flour.

2. Flavored Greek Yogurt
Packed with protein, calcium, and probiotics, Greek yogurt is a standout nutrition citizen. However, if you’re not careful, your favorite fruit yogurt could contain high amounts of added sugar. Berry, vanilla, and other flavored Greek yogurts may sneak in three times as much sugar compared to plain versions.

A smart move is to select plain versions of Greek yogurt and sweeten them with berries or other chopped fruit. If you enjoy vanilla yogurt, simply stir a couple of dashes of pure vanilla extract into your yogurt bowl.

3. Veggie Chips
They’ve got “veggie” in the name so they must be good, right? In reality, some veggie chips are simply vegetables, such as sweet potatoes or beets, that are baked with some fat and seasoning until crunchy and then packaged.Vegetable chips do have an edge over standard potato chips, but they can be lower than fresh vegetables in certain nutrients and are more calorie-dense as they do not have the water content. In other words, just because they are made with vegetables doesn’t mean they’re an adequate substitute for fresh versions.

4. Ground Chicken
If you choose ground chicken as an alternative to beef, you may be getting more calories and saturated fat than you hoped for. Look for the words “extra lean” on the label which means the ground meat will have a nutritional value similar to whole breast meat - lots of protein and low amounts of saturated fat.

5. Protein Cookies
The main selling feature here is a lot more protein and fiber. However calorie and sugar counts are typically high, at 250 calories and 15 grams of sugar or more per cookie, with many brands using refined grains as their base.High amounts of the non-digestible types of fiber, like chicory root, in these products can casue GI distress if you’re not used to them. Some brands use sugar alternatives like erithrytol and monk fruit extract, but these can impart unappetizing flavors. With that said, if you’re recovering from a hard workout, these non-perishable modified cookies have the carbs and protein needed to help with muscle recovery.

Link to Runner’s World Article

Quote of the Week

“Racing is an escape from society. From symbols of status, and self-perception. A chance to just be. For everyone to just be, with each other.”

Erin Beresini, editor of Triathlete magazine

Video of the Week

The Christmas Truce of 1914 (3:40)

Inspired by actual events from over 100 years ago. On Christmas Day in 1914, in the middle of WWi after almost five months of fighting and nearly a million lives, the guns fell silent and two armies met in no man’s land, sharing gifts - and even playing football together.

We wish all AORTA family and friends a joyful and peaceful Christmas and New Year!

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

Ongoing Events

RunGo For Turn-By-Turn Directions!

AORTA News: December 13th, 2021

Upcoming Holiday Runs!

Dec 24th Christmas Eve Morning Reindeer Run
*** All Runners /Walkers Welcome! ***

Come and celebrate this Christmas Eve with a morning group run! Choose to run, jog, or walk a 3 or 5 mile course… your choice. We’ll kick off the run at 7:00 AM!
Date: Friday, December 24, 2021
Location: TCBY (next to Kroger), Auburn, AL
Time: 7:00 AM
Cost: Free (No t-shirts or medals for this one!)
Reindeer Run 3-Mile
Reindeer Run 5-Mile

Dec 31st Last Chance 10K Run
Looking for one last end-of-the-year group run, or trying to log the last few miles to make it into the coveted 600 or 1200 mile club? Here’s your chance to do so! This will be a 10K route that you could modify to reach your goals! Meet at our normal group run location.
Date: Friday, December 31, 2021
Location: TCBY (next to Kroger), Auburn, AL
Time: 7:00 AM
2021 Last Chance 10K

Jan 1st New Year’s Resolution Run
Join fellow runners as we ring in the New Year for an early morning… ok, not so early, New Year’s run! We’ll kick off the run from our normal Saturday run location. You can choose either a 3M or 5M route, links below.
Date: Saturday, January 01, 2022
Location: TCBY (next to Kroger), Auburn, AL
Time: 7:00 AM
2022 Resolution 3M
2022 Resolution 5M

Upcoming Local Races

Weekly Whimsy

5 Mistakes Before A Run
Susan Paul, Runner’s World

You know you should warm up before you run, but you might be wondering exactly how to do that. Here are the top five things to avoid doing before your workout.

Static Stretching
Most of us learned how to warm up many years ago in elementary or middle school PE classes. Much of that is now out-of-date. Current research indicates that static stretching is not the best. Instead, a dynamic warmup prepares your muscles more effectively by moving your muscles through a wide range of motion that simulates the running movement. Think of it as lubricating your joints before a run.

Eating Too Much
This seems obvious, but needs repeating: Avoid eating a big meal too close to the start of your run. Time your nutrition for best results. The digestive process slows down while we run and is unable to operate as usual because the normal blood flow to our gastro-intestinal (GI) system is diverted towards working muscles during exercise. Therefore, the likely results are GI distress like cramping, side stiches, or worse.

If you run first thing in the morning - for shorter runs - you may not even need to eat at all. But if you run later in the day, it’s more imporant to watch your food intake. Allow at least one hour to pass after eating lucnh or dinner before running.

Keep food choices simple like lean protein and moderate carbohydrate content. These are best since they are easily digestible. Avoid fried or fatty foods and overly sugary foods. For long runs, get up earlier and allow about 30 to 60 minutes digestion time before running. A small, easy-to-digest, pre-long run meal helps supply needed energy with a piece or toast with peanut butter and water.

Since everyone's GI system is different, so be prepared to experiment with foods cautiously and figure out what works best for you given the time of day and the length of your run.

Over or Underhydrating
Neither extreme is good. Don’t chug a liter of water just before you head out the door. Sipping water throughout the day is best to stay hydrated without overdoing it. Avoiding caffeinated or energy drinks may be in your best interest, too, because caffeine can give you an elevated heart rate. Drinks with too much sugar can spike blood sugar levels, which may give you a temporary surge of energy followed by a big crash.

How much water to drink? As a general rule of thumb, we should take in about two liters of fluid a day. Watching the color of your urine as an indicator of hydration levels can help you determine where you stand. IF it’s dark yellow, better drink up.

Not Using The Bathroom
If you can time your running with your bathroom habits, life is good! If you are a morning runner, you may want to avoid coffee before you run since caffeine is know for getting things moving.

Stop drinking fluids about 30 minutes before you run and always make one last bathroom stop before heading out. Also, plan your running route around a bathroom stop. Carry toilet paper or wet wipes with you for any emergencies.

If bathroom issues plague you, take a look at your diet. If problems persist, see your physician. The top foods that contribute to GI problems in some people are: dairy poducts, wheat products, gluten, caffeine, sugar, and artificial sweteners.

Not Listening To Your Body
Avoid overdoing it. Learn to listen to your body. If you feel achy or tired, take a day off. You may want to incorporate cross-training to supplement your running. Fitness and running are a lifetime commitment. Take your time and figure out what works best for you.

Link to Runner’s World Article

Quote of the Week

"Let's just say it and be done with it. Racing hurts. But here's another truth: having put in the effort to prepare for a race and then not giving it your all hurts even more. The first kind of hurt goes away in hours or a day. The second kind of hurt can last a lifetime.”
Larry Shapiro, author of Zen and th Art of Running

Video of the Week

How To Fuel For Long Runs (13:31)

Whether you’re new to distance running or have been running long distances for years, it’s important to understand how to keep your body fuelled properly so you can go the distance. So here’s everything you need to know to fuel training and racing half-marathons, marathons and beyond.

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

Ongoing Events

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.

RunGo For Turn-By-Turn Directions!

Forward any comments to the webmaster.

AORTA News: December 6th, 2021

Jingle Jog 5K / Santa Stroll 1M Results and Videos!

2021 Jingle Jog 5K Start Video (no finish line video)

2021 Santa Stroll 1-Mile Start/Finish Video

2021 Jingle Jog 5K Results

AORTA Winners!

2021 Jingle Jog 5K
- Brook Moates: 1st Place Age Group

Upcoming Local Races

Weekly Whimsy

Tips For Your Winter Run Streak
Editors, Runner’s World

Winter can be the hardest time of year to stay motivated - be it the weather, the early darkness, the end of marathon season, the travel, or the get-togethers. Here are expert-backed tips to keep you motivated and pushing forward.

Commit
Committing to something is less about having time and more about setting priorities. As your holiday schedule ramps up, add workouts to the calendar on your phone and consider them meetings you can’t cancel.

No Regrets
How many runs do you ever regret going on? Nine out of 10 times, you feel better, happier, and have a clearer head for having spent a few minutes out in nature. The other half comes from a place of gratitude. Just appreciate the opportunity that you have to be out there.

What To Wear
No matter the temperature, your body is going to heat up as soon as you start moving. A solid rule of thumb: Dress like it’s 15 to 20 degrees warmer than it actually is. You should be uncomfortable standing outside as you wait for your watch to sync. If you’re find simply standing outside, the odds are good that you’ll overheat once you warm up into your run.

No Goals, No Problem
You don’t have to be training for anything. Free your mind from the tether of mileage and workouts, and simply run to enjoy it.

Take a Tech Detox
Every once in a while, it’s good to give yourself a tech detox. You’ll find you’re less tempted to chase a certain pace and instead are more likely to run by listening to your body’s many cues.

Go Easy
The easy day run is the Rodney Dangerfield of distance training: It receives precious little respect.

Refuel
It’s critical to refuel within 30 minutes to an hour of finishing a workout. Aim for a 3:1 carb-to-protein ratio. Try options such as a protein shake with fruit, a bagel with protein (such as an egg or peanut butter), or cereal and milk.

Hitting The Trails
Generally, trail running is a much more intense total-body workout than road running. Plan your trail run based on time, not mileage, and try looking at it from a bigger perspective, like how long it takes you to do a certain loop or finish a climb in one section.

Layer Up
Dressing in layers is the key to running comfortably all winter. You can start the run feeling warm, then easily shed the layers as your body warms up and you need less clothing. Simply tie unneeded layers such as jackets or long sleeve shirts around your waist and keep running once you’re warm, or plan a loop run so you can drop them off in a safe spot - like your car -when you don’t need them.

Watch Your Form
You might think running is all about your lower body, but your run technique needs to be dialed in from the top down. That said, don’t look at your feet. Be sure to gaze directly in front of you.

Give Yourself a Carrot
Luring yourself out the door with the promise of a reward at the end - whether it be a catch-up with a friend or brunch - works. Set a date to meet someone for a run. Ther’s no wimping out when someone is waiting.

Link to Runner’s World Article

Quote of the Week

“Running is like music. It requires rhythm and focus. It requires dedication. It requires a dogged ability to shut out everything else. The herd is strung out below me, keeping time with the thump and slap of their cross-trainers. I hold the sound in my head and subtract cars, trucks, motorcycles, voices until it’s nothing but a song.”

Brenna Yovanoff

Video of the Week

2021 Holiday Gift Guide For Runners (7:54)

Looking for that perfect gift for your favorite runner in your life? Coach Morgan checked her list twice of best running products and gear that any runner would like to see wrapped up, just for them, this holiday season.

Clothes
Ibex Long Sleeve: https://bit.ly/3qJhK6X
Tracksmith Long Sleeve: https://bit.ly/3HDsY2S
Swiftwick Socks: https://bit.ly/30yLXuw

Sunglasses
Nathan: https://bit.ly/3oz5l2G
Goodr: https://goodr.com/
Tifiosi: https://bit.ly/30yMTz2

Lights
Petzl headlamp: https://bit.ly/3ChXJGJ
Clip on lights: https://bit.ly/3qEm0EG

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

Ongoing Events

RunGo For Turn-By-Turn Directions!

AORTA News: November 29th, 2021

AORTA Toy Drive Results and Videos!

2021 Auburn Toy Drive 5K/10K Start/Finish Video

2021 Auburn Toy Drive 1-Mile Start/Finish Video

Toy Drive 5K Results
Toy Drive 10K Results

AORTA Winners!

AORTA Toy Drive 10K
- Auston Wilkes: 2nd Overall Male

AORTA Toy Drive 5K
- Leslie Krauss: 1st Overall Female
- Henry Vaughan: 1st Place Age Group
- Gary Vaughan: 1st Place Age Group
- Alivia Wilkes: 1st Place Age Group

Local Race This Week!

Jingle Jog 5K & Santa Stroll 1-Mile
- Date: Saturday, December 4th, 2021
- Location: Toomer's Corner, Downtown Auburn
- Time: 7:30 AM (Santa Stroll Fun Run/Walk)
8:00 AM (Jingle Jog 5K)
- Distance(s:) 1-Mile, 5K
- Fee: $25 (Jingle Jog), $20 (Santa Stroll)
- Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2021 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style! PLEASE NOTE: If you plan to run both the Santa Stroll and the Jingle Jog, please register for the Jingle Jog!
** Online Registration Ends Tue, November 30 at midnight! **

Upcoming Local Races

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.

AORTA Members!
Use Code: BLACKFRIDAY10OFF for a 10% discount!

Weekly Whimsy

How Many Calories Are Burned Walking vs. Running?

Ashley Mateo, Runner’s World

It’s common knowledge that running burns more in a shorter period of time compared to walking. But there are many more benefits to running and walking than your alorie burn. For instance, walking can do wonders for your mental health - research shows that just 30 minutes of walking per day can reduce symptoms of depression.

Walking vs. Running: By the Numbers
Running one mile and walking one mile won't burn dramatically different calorie amounts. However, it’s going to take you a lot longer to do the latter—and so the caloric difference between walking and running comes down to how many calories you burn per minute, not per mile.

A 160-pound person burns about 15.1 calories per minute running.. That same person burns approximately 8.7 calories per minute walking. For a 30-minute run, that works out to around 453 calories burned running compared to around 261 calories burned while walking for 30 minutes.

There’s a difference in calories per mile between walking and running of maybe 10 to 30 percent depending on the conditions, a runner’s experience, etc. Running burns loads more calories per minute than walking because that mile that costs 10 to 30 percent more calories is being completed in as little as half the time.

Here’s why that calorie burn is so different when you’re walking vs. running: Muscles use ATP which is stored inyour body in limited amounts (enough for only a few seconds of activity), so it needs to replenish that supply, and it does so by metabolizing your stored fuels (glycogen and fat).

In other words, the more intense the activity, the greater the demand for fuel—and since walking is less intense and demanding than running, it doesn’t demand that ATP be produced at the same rate.

Running also has a slightly higher “afterburn” effect than walking—meaning, your body continues to burn calories after you’re done exercising until your body returns to its normal resting state. Research found that the afterburn lasts five minutes longer for runners than it did for walkers. Your body uses that energy to repair any microdamage from exercise as well.

Walking vs. Running: Which Is Better for Weight Loss?
From a weight loss perspective, running is the clear winner: Studies found that calories burned through running led to 90 percent more weight loss than calories burned through walking.

Fitness trackers and fitness equipment can tally your calories burned while exercising, but take them as only estimates. For a starting point, calculate your numbers with the Calories Burned Running Calculator.

CodePen - Calories Burned Calculator

Distance you ran:

How long you ran:

min

sec

Your weight:

It’s simple physics: With more weight, there will be a greater energy cost. The same goes for intensity. Then there’s speed: Speed has a huge effect on caloric expenditure. The faster you run, the more calories you burn per minute. However, by distance, there is a relatively steady amount of calories burned.

Don’t Underestimate Low-Intensity, Steady State Cardio
Just because it isn’t as time- or energy-efficient as running doesn’t mean you should never look to walking as exercise. Whether you’re running or walking, you can reduce your risk of hypertension, high cholesterol, diabetes, and improve your cardiovascular health.

One can add LISS [low-intensity, steady state] cardio into your training plan without risking injury compared to adding running mileage. In fact, fast walking can actually help raise your calorie burn to the same amount as what you’d burn jogging.

The difference in calorie burn between briskly walking a mile and slowly running a mile is minimal. Walking builds and maintains lower extremity and core strength, helps clear your mind, and, for runners, it’s a great way to have an active recovery day without causing increasing hunger. In that case, walking can be a more proactive way to weight loss than running.

The Bottom Line
In the end, vigorous running wins out for calorie burn, but remember that calories aren’t everything. “Fitness" and "caloric expenditure" are two very different things, Fitness equals a level of cardiovascular exercise performance; calorie expenditure is how much mechanical and physiological work is actually done. It’s possible to do less calorie expenditure, and get a massive training stimulus for fitness improvement. 10 or 15 minutes of hard intervals isn’t the best for weight loss, but certainly causes a larger increase in fitness than longer bouts of walking or slower running.

Obsessing over exactly how many calories you consume or burn is just as unhealthy as not exercising at all. So choose the activity you love the most—whether it be walking or running!—and focus less on the calories and more on how much better you feel after doing it.

Link to Runner’s World Article

Quote of the Week

“When you feel life is slow, Run!”

Tumpal Sihombing

Video of the Week

Viking Run in Ice Cold Conditions (31:51)

Virtual Running Videos For Treadmill: Virtual run in freezing conditions on snowcovered roads. A sunny day in Norway with -20 degrees Celsius. Perfect for treadmill running or virtual walk, indoor cycling, training, but also to explore new places.

The route is 6km / 3,7m
Average speed: 5:12 min/km / 8:24 min/m

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

Ongoing Events

RunGo For Turn-By-Turn Directions!

AORTA News: November 22nd, 2021

Unity World AIDS Day Race Results and Videos!

World AIDS Day 5K Official Results

AORTA Winners!
AORTA winners from World AIDS Day 5K
- Auston Wilkes: 2nd Overall
- Bob Banks: 1st in Age Group

Local Race This Week!

Moores Mill Club Turkey Trot
- Date: Thursday, November 25, 2021
- Location: Moores Mill Club, Auburn, AL
- Time: 8:00 AM
- Distance(s): 1-Mile, 3-Mile
- Fee: $25, includes t-shirt
- Description: The annual Moore’s Mill Club Turkey Trot is something NOT to be missed! Taking place Thanksgiving Day morning, it has become a fun family tradition for many.  Runners, joggers & walkers - this fun run is for EVERYONE. Participants will have the opportunity to enjoy Hot Chocolate, Coffee and Breakfast Snacks the morning of the run.  There will also be a CASH or CARD Bloody Mary & Mimosa Bar available.

Upcoming Local Races

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile), 2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Fee: $25 (10K), $20 (5K), Free (1-Mile, Virtual)
- Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a 1-mile fun run, 5K, 10K, and Virtual. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Weekly Whimsy

When to Return to Running After a Marathon

Susan Paul, Runner’s World

Congratulations! You just finished your fall marathon, or maybe you’re about to. Some may take a few weeks (or even months) off while others are eager to get back out to avoid post-marathon blues. The question is: how and when?

In simple terms, it depends how you feel. Some recommend one day of rest for every mile raced, or 26 days of rest; and some even recommend one day of rest for each kilometer raced, or 42 days of rest. Since there’s no exact formula to follow, the best guide is to tune in and listen to your body.

The good news is that “rest” does not mean no running at all. It just means taking a break from high-intensity training like speedwork or other races for about two to three weeks. So there’s no reason to become a couch potato!

Minimal soreness is a good sign, but give it a few days to kick in. Delayed onset muscle soreness (DOMS) typically follows most marathon efforts. The soreness results from microscopic muscle tissue damage, and the severity of it depends upon the fitness level of the individual and the intensity of the effort relative to the training effort. The degree of soreness indicates the extent of muscle damage, and this will influence the duration of the recovery period. In other words, the more soreness, the longer the recovery. A lack of soreness indicates you were well prepared for the demands of your race, so good job with your training!

As a general guideline, take three to seven days completely off after a marathon. Sleep in, eat, and enjoy your accomplishment. After that, begin an active recovery program. Active recovery includes light exercise and even some running, if you are not sore.

“Light” exercise means exercising at a low-intensity level, i.e., no more than 60 to 65 percent of your max heart rate for a relatively short duration, less than 60 minutes. Activity actually helps you recover faster than inactivity because it promotes circulation. Good circulation delivers fresh oxygen and nutrients to muscles and carries away metabolic waste and, therefore, aids healing and recovery.

Walking, running, riding a bike, stretching, or swimming for 30 to 60 minutes at low intensity will promote circulation and assist your recovery. Massage therapy and foam rolling can also help relieve muscle soreness and assist recovery by increasing the body’s circulation, too.

Avoid a hot bath or the hot tub for 48 hours after the race. Cool water baths with some ice will help minimize soft tissue inflammation during the first 48 hours post race. Fill the tub with water and hop in. Then, slowly add ice to the water to minimize the cold shock factor. You can wear a sweatshirt and sip on a hot drink while you cool down your legs. After your ice bath, plan on lying down with your feet elevated (Legs up on a wall is a good one). After 48 hours, barring no injuries, you can take a warm bath or use the hot tub.

Return to running with some easy-paced, short runs when muscle soreness has disappeared. One training option is to follow your taper plan in reverse to rebuild your mileage (this is known as reverse tapering). For example, your first weekday runs would be in the 3 to 6 mile range, the first “long” weekend run would be around 6 miles, the following weekend is around 8 to 10 miles, and then a 10- to 14-mile run the weekend after that. Future mileage will depend upon how you feel and your future running goals.

Monitor your resting heart rate (RHR) for an objective assessment of your recovery process. When your RHR returns to its normal pre-marathon resting heart rate, you are ready to begin running again. As you return to running, be aware of your breathing and heart rate while running. If your heart rate spikes up, or your breathing sounds like a locomotive, you know you are still recovering from the marathon. These are signs of fatigue, so take it easy until your exercise heart rate and breathing rate also return to their normal ranges.

The recovery period is a good time to decide what you want to do next. Planning your training and setting goals is a great way to use your time during recovery.

Link to Runner’s World Article

Quote of the Week

“Those who never run long distance or meditate in their lifetimes, miss out on the best free drugs the planet has to offer.”

Robert Black
Two-time NCAA Cross-Country Champion

Video of the Week

Find Your Purpose (2:55)

What’s your purpose in life? Sometimes it’s the simple gestures that make living worthwhile. Remember to give thanks for the loved ones in your life. Happy Thanksgiving!

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

Ongoing Events

RunGo For Turn-By-Turn Directions!

AORTA News: November 15th, 2021

Race Volunteers Needed This Saturday!
We still need volunteers for this Saturday’s Unity World AIDS Day 5K. If you’re available between 7-10 AM, please consider signing up to help support this event which provides HIV testing & counseling for the local community.
https://tinyurl.com/rbxh9pff

Local Race This Saturday!

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
(18 & under, 19-30, 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.

Upcoming Local Races

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile), 2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Fee: $25 (10K), $20 (5K), Free (1-Mile, Virtual)
- Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a   1 mile fun run, 5K, 10K, and Virtual. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Weekly Whimsy

Running Before Breakfast - Is It a Good Idea?
Sport Coaching

Running is a great way to lose weight and build aerobic fitness. But, many of us don’t always have the luxury to run during the day which means we often have to start before breakfast and on an empty stomach. But is this a good idea? Should you run before eating breakfast on an empty stomach?

Running Before Breakfast - What You Should Know
According to research, starting your run without eating has potential benefits.
– Increased Fat Burn 
– Increased aerobic endurance
 – Less digestive issues 
– Weight loss from reduced energy intake

Running before breakfast or lunch is known for its fat-burning ability because of the lack of energy intake, the body ends up using more fat as fuel. This is mainly because your carbohydrate stores are low. the result is increased fat burn, or “oxidation”.

A study down in 2015 showed that 10 male participants increased their fat oxidation over a period of 24 hours when a workout was performed before eating breakfast.

However, since then there have been more investigations that conflict with both of these studies. One study in 2018 found that a lack of carbohydrates before running actually caused the body to burn less fat both during and after the run.

These studies all show that the benefits of running before breakfast or running fasted aren’t still 100% known to improve aerobic fitness or increase fat burning after exercise.

So, if you decide to head out running before breakfast, it should be because of lack of time, rather than performance benefits.

Running In The Morning On An Empty Stomach
If you struggle with stomach issues, running early on an empty stomach is a great way to prevent digestive issues. Not only that, but it can help during your lunch or evening runs too.

During prolonged exercise, many people struggle with issues like; stomach or intestinal cramps, nausea, diarrhea, and in worst cases vomiting.

These symptoms are common with those that run long distances and take in larger meals before running. So, if you are prone to digestive issues running, starting your runs before eating might be a good solution for you.

Alternatively, if you are running in the morning on an empty stomach with the goal of losing weight, you might be disappointed. Even though fasted exercise may help limit your energy and be advantageous in losing weight. The weight loss is from the decrease in energy consumption, rather than just not eating before a run.

What To Eat Before Running In The Morning
If you are one who needs to eat before training, you may wonder what to eat before running in the morning? High-sugar foods? Complex carbohydrate or a variation?

Foods high in carbohydrates and moderate in protein are your best choice. That means reducing the amount of fat and fiber before your run. Doing so will help speed up digestion and less likely cause any stomach issues.

Some good pre-run meals include:
– Scrambled egg whites on white toast.
 – Bananas and bagels. 
– Baked potatoes with sour cream 
– Pasta

While pasta is the go-to pre-run food for runners, it’s wise to stay away from fatty sauces, as this will slow digestion down. This goes for high fiber foods such as beans, lentils, and split peas.

The pre-run meal is important not only for your energy intake but to prevent you from feeling hungry before, during, and after your run. Also eating the right foods before running will help keep your blood sugar levels at an optimal state.

Pre-Run Snack - What Is The Best?
There are often times when you need to consume food before your run but leave no time for the pre-run meal to digest. this is where a pre-run snack is a quick way to fuel the body before heading out the door. However, it’s only necessary to have a pre-run snack if you are planning to run 45 minutes or more. Unless you have been fasting for a period of time.

The pre-run snack serves a similar purpose to the pre-run meal. However, a pre-run snack is much lower in energy than a pre-run meal. That means keeping the snack small so the body can digest it quickly.

Some of the best pre-run snacks before running are:
– Banana’s 
– Half an energy bar 
– Energy gels 
– Handful of crackers 
– Piece of bread with jam

In addition to snacking before you run, it is also important to hydrate correctly. taking in a small amount of water (150-250ml) with your snack will help the digestion process. It will also help hydrate you before your run, without leaving your stomach feeling full of water.

No matter what you end up eating before your run, trial and error is the key to finding out which foods work best for each person. Practicing your pre-run snacks and pre-run meals in training will also prevent any stomach issues from popping up during your next race.

Link to online article

Quote of the Week

“Children run everywhere for a reason - it’s fun.
Grown-ups can forget that sometimes.”

Jim Butcher

Video of the Week

Everything You Need to Know About Running in the Dark (7:14)

When it starts getting dark early but you still need to fit running into your day, what’s the best way to stay safe and get your run done in the dark? Join Anna, Sarah and dhb ambassador Katie Brown, as they share their top tips on staying safe running in the dark - with everything from kit to routes and safety advice.

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

Ongoing Events

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!

AORTA News: November 8th, 2021

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 our 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.
https://tinyurl.com/rbxh9pff

Upcoming Local Races

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile), 2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Fee: $25 (10K), $20 (5K), Free (1-Mile, Virtual)
- Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a   1 mile fun run, 5K, 10K, and Virtual. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Weekly Whimsy

The Secret to Better Running? Try Distraction

Gretchen Reynolds, New York Times

Running isn’t always boundless fun. It can be physically unsettling as our heart rates and breathing quicken and muscles start to whinge. Many coaches and authorities tell you to pay attention to what is going on inside of you, and to focus on the physics of your body, including your form and technique as a way to stay motivated and make your workouts more tolerable.

A much-cited 2003 study demonstred how golfers putted better if they did not think about how to putt, while soccer players dribbled effortlessly when their minds wandered compared to when they paid attention to their footwook. This suggests our bodies know how to move better than our conscious minds do.

A new study investigated this phenomenon in endurance sports, like distance running, which has been mostly unknown up to now. Scientists tested a dozen novice females running on a treadmill while measuring their oxygen consumption, lactate levels, and feelings about the difficulty of each run. During one session, they were tasked to fixate on the muscles in their feet. For a second run, they counted steps. In a third run, they counted backwards by threes. Finally, in a fourth session, they watched a video of a basketball game.

Comparing results from each run, they found that video watching easily bested “body listening” during which they consumed the least oxygen and produced the least lactate. They also felt the least strained when watching the video. Running felt hardest, they said, when they paid attention to their muscles. In essence, the worst strategy for the runners was “thinking about their movements.”

As the findings suggest, distractions are likely to make our running more pleasant and probably faster. So, don headphones and stream music or podcasts (while still monitoring the human and vehicular traffic around you for safety, of course).

This study looked at brief bouts of running by young, inexperienced female runners. It ccannot tell us if the results apply equally to men, older people, longtime runners or people in other endurance sports, like cycling and swimming. But there is no scientific reason to think they don’t.

Link to New York Times article

Quote of the Week

“Running is a form of practiced stoicism. It means teaching your brain and body to be biocehmically comfortable in a state of disrepair.”

Matthew Inman

Video of the Week

Veteran’s Day - Honoring All Who Served (6:41)

The history and importance of Veterans Day — a federal holiday in the United States observed annually on November 11th, which gives all Americans the opportunity to celebrate the bravery, service and sacrifice of all U.S. Veterans.

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

Ongoing Events

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA News: November 1st, 2021

Upcoming Local Races

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile), 2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Fee: $25 (10K), $20 (5K), Free (1-Mile, Virtual)
- Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a   1 mile fun run, 5K, 10K, and Virtual. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Weekly Whimsy

You Don’t Need a Goal - Just Run for the Fun of It

Chris Hatler, Runners’ World Magazine

So, you finished a marathon, recovered fully, and are now looking to start training again. But every day it gets hard to start.

Is it the post-marathon blues? Perhaps. More likely, it’s because you don’t have an upcoming race or goal to get you to lace up and head out the door.

But that’s okay. Instead of beating yourself up for missing another run, think about it this way: You don’t have to be training for anything. Free your mind from the tether of mileage and workouts, and simply run to enjoy it.

It’s great to have goals, but they’re not everything. When you’re coming off a race—whether it’s a mile or a marathon—it’s normal to think of what you could’ve done better. Maybe you didn’t hydrate well enough beforehand. Maybe you were feeling good and decided not to check your watch for a while, realizing too late that you were off pace.

If you’re having a hard time getting motivated without a running goal in mind, try out a few of these tricks to see what works for you. After you build a routine, it’ll get easier and easier.

1. Listen to your favorite podcast
Find one you like and designate it as your go-to “running podcast.” That way, when it’s time to get out the door, you have something to look forward to.

It helps to choose a podcast that fits how long you’re looking to run. It can be as short as 20 minutes or as long as an hour. Whatever gets you excited and holds your attention as the miles go up.

2. Explore a new route or break up your run
Running is a great way to explore where you live. Finding new scenery is refreshing and will get you excited to try something new.

3. Treat it as time to yourself
Life is so busy and often full of distractions - such as work or school - that it can be hard to find time to sit with your own thoughts. Carving out some time to run where it’s just you, your shoes, and the road beneath you can be mentally therapeutic.

4. Enjoy the weather
Everyone has those days when they’re stuck inside, looking out at a gorgeous, blue-skied sunny day, wishing they were running instead of doing whatever they were wrapped up in. Use that desire to your advantage and get outside as soon as possible, whether for a lunch break or after work, and enjoy the run.

It’s always easy to run on beautiful, sunny days. But it doesn’t have to be temperate out to enjoy a run. Next time there’s a light rainstorm, go out and splash in some puddles. If it snows, take in a picturesque winter wonderland on your jog. Just ensure that you’re being safe and avoiding dangerous conditions, like lightening or ice.

5. Meet up with friends
Whether you’re a part of a running group (like AORTA!) or have a couple friends you like to connect with, sharing a run with people is always more fun. In addition, you’ll be much less likely to skip knowing that you’re supposed to meet up with someone at a certain time.

6. Don’t forget that running is good for your health
When all else fails, remember that running is important to living a long, healthy life. The U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity aerobic activity. That’s only about 21 minutes when split up every day—a manageable amount of time to spend on your health.

7. Know that it’s going to be hard—and that’s okay
While having a motivational toolkit is nice, that doesn’t mean you won’t have hard days. Everyone from the everyday runner to the professional runner understands this.

The biggest hurdle to jump over is simply starting. No matter how long you plan on running for, force yourself to get out there for 10 minutes.

You’ll be surprised by the result. Either you only run for that 10 minutes, or you may end up running farther. Regardless, you overcame a mental hurdle to get a run in without needing to think of a long-term goal.

Link to Runner’s World article

Quote of the Week

“Running is therapy

anyone can afford.”

Toni Sorenson

Video of the Week

Gadgets To Improve Your Running (19:37)

Looking for a great gift for the upcoming Christmas season? The Running Channel tests some high-tech (and some quite expensive!) gadgets that can help improve your running performance.

On Your Feet
- Memo: www.mymo.co.uk
- Stryd: www.stryd.com
- Nurvv: www.nurvv.com
- UA Hovr Machina: www.underarmour.com

On Your Waist/Chest
- Garmin HRM Pro: www.garmin.com
- Garmin Dynamics Pod: www.garmin.com
- Coros Pod: www.coros.com

Anywhere Else
- Incus Nova Run: www.incusperformance.com
- Attis Stridesense: https://attisfitness.co.uk

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

Ongoing Events

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA News: October 25th, 2021

Tough Ten / Tough Two Videos, Photos and Results!

Link to Tough Ten Results
Link to Tough Two Results

Link to Smugmug Photos
Thanks to Scott Gilpatrick!

AORTA Tough Ten /Two Winners!
- Casey Strange: 2nd Overall / 2nd Male Overall (10 Mile)
- Casey Carter: 1st Female Overall (10 Mile)
- Jason Adams: 1st in Age Group (10 Mile)
- Chris Vickers: 1st in Age Group (10 Mile)
- Misty Carroll: 1st in Age Group (10 Mile)
- Beth Kisor: 1st in Age Group (10 Mile)

The Cancer Event to Remember
- When: Month of October
- Time: Anytime
- Where: Anywhere
- Fee: $45
- Description: This is a virtual exercise challenge that encourages fitness while honoring cancer survivors and memorializes loved ones who are no longer with us. The event commemorates Hanna Geisler, a huge cancer patient advocate who was taken last summer. 100% of the funds raised will fund the The Robert and Marjorie Goodson Oncology Wellness Program at the EAH Spencer Cancer Center. This program provides exercise training and massage therapy to patients who undergo treatment at the Spencer Cancer Center. The program provides comfort and improved health outcomes to our patient population

Upcoming Local Races

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: *** Postponed to May 28, 2022 ***
- 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.

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile), 2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Fee: $25 (10K), $20 (5K), Free (1-Mile, Virtual)
- Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a   1 mile fun run, 5K, 10K, and Virtual. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Jingle Jog 5K & Santa Stroll 1-Mile
Date: Saturday, December 4th, 2021
Location: Toomer's Corner, Downtown Auburn
Time: 7:30 AM (Santa Stroll Fun Run/Walk)
8:00 AM (Jingle Jog 5K)
Distance(s:) 1-Mile, 5K
Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2021 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style! PLEASE NOTE: If you plan to run both the Santa Stroll and the Jingle Jog, please register for the Jingle Jog!

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

How Much Exercise You Need To Prevent Cancer

Elizabeth Millard, Runners’ World Magazine

Not surprisingly, exercise is a major factor in cancer prevention. In fact, researchers have found a strong connection between more exercise and reduced cancer prevalence related to the breast, colon, stomach, kidney, bladder, and esophagus.

They suggest that more than 46,000 cancer cases in the U.S. could be prevented annually if people simply spent at least five hours of moderate-intensity activity per week. For all cancer cases in adults between 2013 and 2016, about 3 percent were attirbutable to physical inactivity. That incidence was higher in women than in men.

Of course, exercise alone won’t eliminate your cancer risk as there are many factors that go into that equation, including genetics, environmental exposure, obesity, chronic inflammation, smoking and alcohol use, age, diet, and hormones.

However, exercise has been shown to address some of those factors, such as obesity and inflammation. Note that intense physcial activity can actually increae inflammation in the short term, but it brings the level down overall.

Building muscle through strength training or endurance exercise - like running - can be helpful for reducitng inflammation, particularly if you adopt a diet rich in anti-inflammatory foods, like fruits and vegetables.

Link to Runner’s World article

Quote of the Week

“I started running

to escape the memories

that drinking couldn’t cover up.”

Dean Karnazes

Video of the Week

First Half Marathon Tips - How To Run Your First Half Marathon (11:27)

Training for your first half marathon? These tips should help you through every step of the journey from training to the finish line. The Running Channel presenter Anna takes you through everything from nutrition, hydration, long runs and how to find your pace.

** 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.

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

Forward any comments to the webmaster.

AORTA News: October 18th, 2021

FCA Run The Race 5K Results and Video

Link to 2021 FCA 5K Results

Featured Race Of The Week!

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.

Upcoming Local Races

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.

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile), 2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Fee: $25 (10K), $20 (5K), Free (1-Mile, Virtual)
- Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a   1 mile fun run, 5K, 10K, and Virtual. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Jingle Jog 5K & Santa Stroll 1-Mile
Date: Saturday, December 4th, 2021
Location: Toomer's Corner, Downtown Auburn
Time: 7:30 AM (Santa Stroll Fun Run/Walk(
8:00 AM (Jingle Jog 5K)
Distance(s:) 1-Mile, 5K
Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2021 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style! PLEASE NOTE: If you plan to run both the Santa Stroll and the Jingle Jog, please register for the Jingle Jog!

Weekly Whimsy

IT Band Syndrome: What You Need To Know

Iliotibial Band Syndrome (aka ITBS) is one of the most common overuse injuries among runners. It occurs when the ITB - a thick band of connective tissue that runs from the outside of your hip to the outside of the knee - is tight or inflamed.

The IT band helps both stabilize and move the knee joint. Then the ITB isn’t working properly, movement of the knee becomes painful - in other words, every time you hit your stride on the run, you’ll feel aches and pains in the knee.

Identifying Symptoms of Iliotibial Band Syndrome
The greatest symptom of ITBS is pain on the outside of the knee which may be mistaken as an injury. But an injury will normally swell, so if it’s not swollen, and you’re experiencing pain about 5-7 minutes into every run, you likely have ITBS.

Another way to differentiate an injury, like a menisucs tear, from ITBS is that you’ll experience a clicking sensation with a tear. This can be confirmed with an MRI.

Causes of Iliotibial Band Syndrome
ITBS results from any activity that causes the leg to turn inward repeatedly. Wearing worn-out shoes, running downhill or on banked surface, running too many track workouts in the same direction, or simply running too many miles can all increase your risk of ITBS. Weak glutes also contributs to ITBS.

Unlike many overuse injuries, ITB pain afflicts seasoned runners almost as much as beginners. ITBS is also more comon in women, possibly because they tend to have a wider pelvis than men. A wider pelvis means a greater degree of rotation when running, meaning more stress placed on the ITB.

Treating Iliotibial Band Syndrome
If you notice IT bnad pain, rest immediately - that means fewer miles or no running at all. For most runners, resting immediately will prevent pain from returning. If you don’t give yourself a break, ITBS can become chronic.

When backing off of running, consider cross-training to maintain your cardio. Swimming, pool running, cycling, and rowing are great options.

To stave off aches, targeted stretches and/or strength moves, ice or heat, ibuprofen, ultrasound or electrical stimulation with topical cortisone may all help. If these dont help, seek help from a physician or sports-medicine professional.

The last resort to treating ITBS is surgery to release and mobilize the IT Band, but this is rare in most cases.

Preventing Iliotibial Band Syndrome
First: Traing smart and consistently. Don’t ramp up your mileage too quickly. Follow the 10-15 percent rule, which means only increasing your week to week mileage nor more than 10-15 percent.

Other strategies. Warm up with a quarter to half-mile walk before running. Foam roll every day for a few minutes on each of the IT band, avoiding rolling the area that hurts or rolling over bony protrusions. Roll slowly from the bottom of the ip to the top of the knee along the ouside of the leg.

Finally, strengthen your glutes and core to take the load off of the IT band. Four sets of 15 jump squats three to four times a week and three minutes of plan holds every day.

Link to Runner’s World article

Quote of the Week

“Run! Life’s too short to walk.
Unless you don’t know where
you’re runing to,
then move very slowly..”

Neil A. Hogan

Video of the Week

Dr. Jordan Metzl: IT Band Syndrome (6:52)

** 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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

These awesome bags are still available and can be ordered today! Click here or on the photo below. Payments can be made through PayPal or credit/debit cards. Quantities are limited so get yours before their gone!
AORTA Travel Bag: $25
AORTA Shoe Bag: $15

AORTA News: October 10th, 2021

Featured Race Of The Week!

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.”

Upcoming Local Races

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.

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile), 2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Fee: $25 (10K), $20 (5K), Free (1-Mile, Virtual)
- Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a   1 mile fun run, 5K, 10K, and Virtual. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Jingle Jog 5K & Santa Stroll 1-Mile
Date: Saturday, December 4th, 2021
Location: Toomer's Corner, Downtown Auburn
Time: 7:30 AM (Santa Stroll Fun Run/Walk(
8:00 AM (Jingle Jog 5K)
Distance(s:) 1-Mile, 5K
Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2021 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style! PLEASE NOTE: If you plan to run both the Santa Stroll and the Jingle Jog, please register for the Jingle Jog!

Weekly Whimsy

How To Watch The 2021 Boston Marathon

The 2020 Boston Marathon was canceled because of COVID-19, and earlier this year, the 2021 event was pushed to the fall. Those with guaranteed spots had to re-enter, and the necessary smaller field size left some runners out.

When: Monday, October 11

Start Times: Earlier this year than usual. All times in CDT.
. 7:02 AM – Men’s wheelchair
. 7:05 AM – Women’s wheelchair
. 7:30 AM – Handcycles and duos
. 7:37 AM – Professional men
. 7:45 AM - Professional women
. 7:50 AM – Para athletics
. 8:00 AM – Non-elite rolling start

How to Watch: The national broadcast will be on NBC Sports Network starting at 6:30 AM (CDT). Also streamed on Peacock, which costs $4.99/month.

Who’s Running:
Elite Women
. Caroline Rotich (2015 champion; 2:23:22)
. Atsede Baysa (2016 champion; 2:22:03)
. Edna Kiplagat (2017 champion; 2:19:50)
. Des Linden (2018 champion; 2:22:38)
. Mare Dibaba.
. American Jordan Hasay
. Molly Huddle pulled out Friday after announcing she is expecting her first child in April 2022.

Elite Men
. Lelisa Desisa (2013 and 2015 champion; 2:04:45)
. Lemi Berhanu (2016 champion; 2:04:33)
. Geoffrey Kirui (2017 champion; 2:06:27)
. American Scott Fauble
. American Colin Bennie
. American Scott Smith

Link to Runner’s World article

Quote of the Week
“Running is the movement of a free human being. It doesn’t demand any special premises or machines. You only need to put on your shoes and get going. Let the blood circulate. Then everything becomes much clearer..”

Markus Torgeby

Video of the Week

Boston Marathon Course Preview (4:39)

** 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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: October 4th, 2021

Upcoming Local Races

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.

Auburn Toy Drive: 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: TBD
- Distance(s): 1-Mile, 5K, 10K
- Charity: AORTA’s popular annual Toy Drive race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a   1 mile fun run, 5K and 10K. Cost is Free! All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Jingle Jog 5K & Santa Stroll 1-Mile
Date: Saturday, December 4th, 2021
Location: Toomer's Corner, Downtown Auburn
Time: 7:30 AM (Santa Stroll Fun Run/Walk(
8:00 AM (Jingle Jog 5K)
Distance(s:) 1-Mile, 5K
Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2021 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style! PLEASE NOTE: If you plan to run both the Santa Stroll and the Jingle Jog, please register for the Jingle Jog!

Weekly Whimsy

Four Myths About Ultra Running

Director of coaching at trainright.com, Jason Koop has been guiding elite athletes for decades. His book Training Essentials for Ultrarunning disproves widely held beliefs about ultrarunning. 

Training demands high volume and time
The first myth, says Koop, is really bad for the sport of ultrarunning; the widespread, and discouraging, belief that to run one you need to clock in a seemingly insurmountable number of kilometers or miles and hours each week.

“It creates a barrier to entry for a lot of people because they think they have to train 18 or 24 hours a week,” Koop says. "You don’t need that much time and that much volume. While more is better, there’s a point of diminishing returns. After about nine hours per week, every additional 10% of volume doesn't correlate to a 10% improvement in performance or capability. It might only be 5 or 1% you get back.

For a 100 mile race, Koop says doing 10 to 12 hour training weeks for eight to 10 weeks is enough. For the 50 km or 50-mile distance, it’s about nine hours for about six to eight weeks.

You need mountains to train for an ultramarathon
While living and training in the mountains is helpful, it’s not essential. “Consider Kaci Lickteig, She was second at the Western States 100 in 2015, yet she lives in Omaha, Nebraska and only does about 305 m of vertical a week. It’s nice to train in the mountains if you can, but most normal people can be successful without them. The more important priority is improving your cardiovascular engine.”

You have to be freakishly talented
A lot of people believe you need to be genetically endowed with a sky-high VO2 max to be a good ultra runner. “Most of the guys and the girls we test, they’re not even close to an Olympic caliber marathon runner or even to a national caliber marathon runner. An ultra runner’s aerobic engine isn’t the sole determinant of performance in the way as it is for a marathoner. There are many other factors that play a role in an ultramarathon – strategy, mental toughness and nutrition, for example. You have to be able to do a big mix of things and don’t have to be the biggest aerobic powerhouse on the planet.

I would never be able to finish in time
“Most ultra marathon cut off times are really generous,” Koop says. “The physiological talent or aerobic power that it takes to run at the pace to make cut off is actually within reach of most people. A typical cut off time for a 100 miler, for example, is 30 hours – that’s 18 minutes a mile. Just about everybody walks one mile in 18 minutes and 30 seconds. What that indicates is the fitness required to complete the task isn’t very high. So it’s an accessible sport from this standpoint.”

Link to SUUNTO article

Quote of the Week

“Every race proves a new opportunity to educate myself about what it means to be a runner and what it means to run.”

Jill Grunenwald

Video of the Week

SWEMAX: Your body’s voice (13:31)

Link to SWEMAX website: www.swemax.com

** 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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

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!

AORTA Travel & Shoe Bags

Forward any comments to the webmaster.

AORTA News: September 27th, 2021

Upcoming Local Races

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.

Jingle Jog 5K & Santa Stroll 1-Mile
Date: Saturday, December 4th, 2021
Location: Toomer's Corner, Downtown Auburn
Time: 7:30 AM (Santa Stroll Fun Run/Walk(
8:00 AM (Jingle Jog 5K)
Distance(s:) 1-Mile, 5K
Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2021 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style! PLEASE NOTE: If you plan to run both the Santa Stroll and the Jingle Jog, please register for the Jingle Jog!

Weekly Whimsy

Running 101: 8 Basic Types of Runs

The best runners make it look effortless, but there’s a lot that goes into running efficiently. Having proper running form i

As a runner, you’ve no doubt heard of various running workout terms. To run your best, you’ve got to do a variety of these. There are eight basic types that are practiced by runners of all levels everywhere. You can add all kinds of wrinkles to these formats - for example by comgining two of them within a single session - but even in their most basic form, the workouts described on the following pages will help you become a better runner.

Recovery Run - A relatively short run performed at an easy pace. Best done after a hard workout, recovery runs should be run as slowly as necessary to feel relatively comfortable.
Example: 4 easy miles.

Base Run - A short to moderate-length run at a natural pace. While not meant to be challenging, the should be done frequently and in the aggregate will improve aerobic capacity, endurance, and running economy. These will make up a bulk of your weekly training mileage.
Example: 6 miles at a natural pace.

Long Run - Essentially a longer base run that leaves one moderately to severely fatigued. The function of a long run is to increase raw endurance, the distance based on your current level of endurance. These will give you the confidence that raw endurance will not limit you in races.
Example 15 miles at a natural pace.

Progression Run - Start at a natural pace but finish with a faster segment somewhere betwen marathon to 10K pace. Meant to be moderately challenging - harder than base runs but easier than thrshold and interval runs.
Example: 5 miles at natural pace + 1 mile at marathon pace + 1 mile at half-marathon pace.

Fartlek - Mixing in intervals of varying duration or distance, fartleks help develop efficiency and fatigue resistance at faster speeds or to get a moderate dose of fast running. They can also serve as a less-structured alternative to tradtional interval sessions.
Example: 6 miles at natural pace with 10 x 1:00 pickups at 5K pace with 1:00 recoveries mid-run.

Hill Repeats - Repeated short, hard uphill runs, hill repeats increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength. The ideal hill has a gradient of 4 to 6 percent and typicaly done at the enf of the base-building period.
Example: 2 miles warmup + 10 x 45-second hilll repeats at a hard effort with 2-minute jogging recovery between reps + 2 miles cooldown.

Tempo Run - A sustained effort at “lactate threshold intensity” which is the fastest pace that can be sustained for one hour in fit runners or 20 minues for less fit runners. they are designed to increase the speed you can sustain for a prolionged period of time.
Example: 1 mile warmup + 4 miles at lactate threshold pace + 1 mile cooldown. For marathon training try 2 miles at natural pace + 13.1 miles at marathon pace.

Intervals - Repeated short segments of fast running separated by slow jogging or standing recoveries. Often performed on a track, intervals are typically subcategorized as short and long intervals.

Short intervals are 100 to 400m segments at roughly 1,500m race pace or faster. They boost speed, running economy, fatigue resistance and pain tolerance. Distance runners typically use shorter, faster intervals early on then move to slightly longer intervals to improve fatigue resistance.
Example - 1 mile warmup + 10 x 300m at 1-mile race pace with 200m jogging recoveries + 1 mile cooldown.

Long intervals are 600 to 1200 meter segments run round 5K pace with easy jogging recoveries between.
Example: 1 mile warmup + 5 x 1K at 5K race pace with 400m jogging recoveries + 1 mile cooldown.

Link to Everyday Health article

Quote of the Week

“Running is flying intermittently.”

Alain Bremond-Torrent
Author

Video of the Week

How To Fuel For Long Runs (13:31)

** 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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: September 20th, 2021

Local Race This Week!

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!

Link to Race Results

Upcoming Local Races

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.

Auburn Toys for Tots 1-Mile, 5K, 10K
- Date: Sunday, November 28, 2021
- Location: Wrights Mill Road Elementary
- Time: TBD
- Distance(s): 1-Mile, 5K, 10K
- Charity: AORTA’s popular annual Toys for Tots race is scheduled for Sunday, November 28th, and once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a   1 mile fun run, 5K and 10K. Cost is TBD. All registered runners are also requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.   Most importantly, all toys and proceeds will be donated to the Toys for Tots Program and distributed to disadvantaged children in the area.

Jingle Jog 5K & Santa Stroll 1-Mile
Date: Saturday, December 4th, 2021
Location: Toomer's Corner, Downtown Auburn
Time: 7:30 AM (Santa Stroll Fun Run/Walk(
8:00 AM (Jingle Jog 5K)
Distance(s:) 1-Mile, 5K
Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2021 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style! PLEASE NOTE: If you plan to run both the Santa Stroll and the Jingle Jog, please register for the Jingle Jog!

Weekly Whimsy

Expert Tips for Proper Running Form From Head to Toe
Ashley Mateo, Runner’s world

The best runners make it look effortless, but there’s a lot that goes into running efficiently. Having proper running form is a lot easier said than done. Your unique running mechanics are determined by the strength and flexibility of certain muscles and how your body is built. In simple terms, the better your form, the easier running feels - especially when you start to get fatigued. Here’s how to ensure proper running form.

Your Head
First, don’t look at your feet. Instead, gaze directly in front of you. Keep your chin level and don’t tilt it up or down which happens when you get tired. Your eyes can look anywhere, but a focused gaze keeps your neck in proper alignment with your spine. Your ears should be in line with your shoulders.

Your Shoulders
Pull your shoulders back like you’re squeezing a pencil between your shoulder blade. Ideally, your shoulders should move independently of your torso and opposite of one another. So when your right foot is forward, your left shoulder is also forward. They should operate in that X pattern.

Your Arms
Arms should be at a 90-degree angle. Move your palms or fists from chin to hip to help you propel your body forward. Keep elbows close to your sides. If your elbows point outward, that means your arms are crossing your body, which actually slows you down. Also try pointing your thumbs up to keep your arms in line.

Your Hands
This sounds like a minor thing, but keep your hands relaxed. The more you squeeze your hands, the more energy that you’re getting rid of through your hands.

Your Torso
Your back is the source of your power and the center of gravity while running, so that’s an area you want to make sure you’re always training. Keep a long, tall spine so that you’re not crunched down. Always keep a tight core while running to keep from going too far forward or too far backward.

That doesn’t mean your core doesn’t move or react. When you step forward, you should torque over towards that side so you have most of the weight over that leg such that the power gets generated through and stays through the torso.

Your Hips
Lean slightly into the run versus running completely upright. That lean should come from your hips, not from rolling your shoulders forward. That means your torso will be slightly forward of your hips. This will help your gluteus maximus to derive the most power you can get out of your stride.

Your Knees
Knees should be in line with the middle of your feet so that when the your foot strikes the ground, it’s right under your knee. Many runners, when fatigued, struggle with the runner shuffle, where they’re barely picking their feet off the ground. If that’s the case, try lifting your knees a little higher so you have a little more time in the air for your foot to get in the right position.

Your Legs
Everyone’s stride and gait is a bit different which is fine. But the easiest way to think about your lower body is to think about your shin being as close to perpendicular as possible when the foot hits the ground. If a person is a heel striker, their angle is too big, if a forefoot striker, their angle is too small. Either way, you’re opening yourself up to injuries in the other foot or knee.

Your Feet
Surprisingly, there’s no right or wrong way for your feet to hit the ground, as long as you’re actually using them to push off (instead of just lifting them). That said, the idea is to aim to hit the road with the ball of your foot. That’ll halp you propel forward better, and your stride won’t come out too far in front of you.

If you happen to naturally run on your toes or heel strike, rather than focusing on chaninging your stride, talk to an expert about getting into a proper shoe - perhaps with more cushinoning - that will help keep you injury-free.

What About Hills?
On an uphill, press your hip bones forward to give yourself more power and help avoid hunching over. Shorten your stride and run more on your toes to make it feel easier. Lift your knees higher and pump your arms a little bit more so your legs aren’t doing all the work. Set your gaze six to 10 feet ahead to make it feel you’re more on a flat surface.

On the downhill, let gravity take you instead of putting the brakes on, which puts a lot of pressure on the knees. Think about keeping your nose over your toes. Don’t let your shoulders pull forward. That lean should still come from the hips.

Link to Runner’s World article

Quote of the Week

“If you don’t think you were born to run you’re not only denying history. You’re denying who you are.”

Christohpyer McDougall
Author of Born To Run

Video of the Week

Run For Fun? (0:27)

** 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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

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

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.

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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

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
Location: Camp Marannook
10425 Veterans Memorial Pkwy
La Fayette, AL 36862
Time: 1:00 PM - 5:00 PM

Upcoming Local Races

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.

2021 Jingle Jog 5K & Santa Stroll 1-Mile
Date: Saturday, 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.

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

Running Time:

min

sec

Running pace:

min

sec

Walking Time:

min

sec

Walking pace:

min

sec

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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: August 30th, 2021

AORTA Summer Party! Sunday, September 12th

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

Upcoming Local Races

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.

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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

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!

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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

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

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.

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: August 9th, 2021

Upcoming Races

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

Frank Brown Recreation Center

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: August 2nd, 2021

Upcoming Races

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

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!

AORTA Travel & Shoe Bags

AORTA News: July 26th, 2021

Frank Brown Recreation Center

Current Local Race Series!

Upcoming Races

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

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

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!

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).

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

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

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!

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!

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 is 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

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

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!

Doug Underwood

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

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: July 5th, 2021

July 4th Fun Run!

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

Current Local Race Series!

Doug Underwood

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?

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

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.

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

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

Forward any comments to the webmaster.

AORTA News: June 28, 2021

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

Current Local Race Series!

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
* 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

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: June 21, 2021

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

Current Local Race Series!

Doug Underwood

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

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

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.

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

RunGo For Turn-By-Turn Directions!

AORTA Travel Bag: $25
AORTA Shoe Bag: $15

AORTA News: June 7th, 2021

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

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

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

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

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

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: May 30th, 2021

Link to 5K Route
Link to 10K Route

Current Local Race Series!

Doug Underwood

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.

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

RunGo For Turn-By-Turn Directions!

AORTA Travel & Shoe Bags

AORTA News: May 24th, 2021

Unity Stampede Recap!

2021 Unity Stampede 5K Results

Current Local Race Series!

Doug Underwood

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!

Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location:

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AORTA Posts 2021