AORTA Posts 2021


AORTA News: February 22nd, 2021

Upcoming Local Races!

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


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


Weekly Whimsy


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

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

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

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

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

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

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

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

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

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

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

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

Link to Livestrong article


Quote of the Week

   “Jogging is for people who

          aren't intelligent enough

                 to watch television."

                              - Victoria Wood

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

** Available now on Amazon Prime VIdeo **

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


Ongoing Events

6AM Saturday “Group" Runs

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

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.


Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.


Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


Saturday Runs - Be Safe!
To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


 AORTA Travel & Shoe Bags

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




AORTA News: February 15th, 2021

Upcoming Local Races!

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


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


Weekly Whimsy


The Benefits of Moderate Exercise

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

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

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

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

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

Link to New York Times article


Quote of the Week

        “If the hill has its own name,

           then it’s probably

                a pretty tough hill."

                              - Marty Stern
                                Villanova and 1988 Olympics Coach


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

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

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


Ongoing Events

6AM Saturday “Group" Runs

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

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.



Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.


Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


Saturday Runs - Be Safe!
To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


 AORTA Travel & Shoe Bags

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




AORTA News: February 8th, 2021
*Updated Feb 12*

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

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

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

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


Upcoming Local Races!

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


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



Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.


Weekly Whimsy


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

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

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

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

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

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

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

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

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

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

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

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

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

Link to Runner’s World article


Quote of the Week

        “Life is short.

            Running makes it longer."

                              - Baron Hansen

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

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

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

Ongoing Events

6AM Saturday “Group" Runs

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

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.

Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


Saturday Runs - Be Safe!
To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


 AORTA Travel & Shoe Bags

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




AORTA News: February 1st, 2021

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


Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.


Weekly Whimsy


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

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

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

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

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

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

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

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

Link to Runner’s World article


Quote of the Week

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

                    - Jumbo Elliott
                      Former Villanova Track and Field Coach


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

The Unknown Runner documentary. Available on Amazon Prime.

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


Ongoing Events

6AM Saturday “Group" Runs

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

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.

Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


Saturday Runs - Be Safe!
To encourage more “safe running”, follow these guidelines when running before sunrise or after sunset:
1) Stay on sidewalks when available.  If there are none, run against traffic to see oncoming cars.
2) Be visible! Wear highly reflective gear, a headlamp and/or flashing light.
3) Choose well-lit streets and routes when possible.
4) Ditch the music which could dull your senses of other potential dangers.


 AORTA Travel & Shoe Bags

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




AORTA News: January 25th, 2021

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

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


Weekly Whimsy


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Link to Runner’s World article


Quote of the Week

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

                              - Anonymous

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

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


Ongoing Events

6AM Saturday “Group" Runs

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

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.

Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


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


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




AORTA News: January 18th, 2021


 

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

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


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

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


1200 / 600 Mile Club 2021 - Sign Up Today!

It is time to sign up again for the 600 or 1200 Mile Club for 2021. Your participation does not roll over - you must sign up for this year. *NOTE THE CHANGES TO THE REQUIREMENTS!  Completing all the requirements of the 1200 Mile Club will earn you a grand prize.  If you are not that crazy, completing all the requirements of the 600 Mile club will earn you a less shiny prize package, but a great sense of accomplishment as well.

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

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

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


Weekly Whimsy


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

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

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

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

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

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

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

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

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

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

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

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

Link to Runner’s World article


Quote of the Week

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

                              - Kristin Armstrong


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

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


Ongoing Events

6AM Saturday “Group" Runs

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

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.

Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


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


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




AORTA News: January 11th, 2021

33 Members Earn 600/1200 Mile Club Status!






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

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

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

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

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

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

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



 

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

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


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

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


Weekly Whimsy


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Link to Runner’s World article


Quote of the Week

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

                              - Unknown


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

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

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


Ongoing Events

6AM Saturday “Group" Runs

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

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.

Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


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


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

Forward any comments to the webmaster.




AORTA News: January 4th, 2021

Weekly Whimsy


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

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

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

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

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

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

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

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

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

Link to Runner’s World article


Quote of the Week

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

                              - Adidas Ad


Video of the Week
Cheese-Chasing Competition (3:27)

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


Ongoing Events

6AM Saturday “Group" Runs

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

1) Maintain social distancing
2) Bring your own water if you don’t wish to use the group water stops.
3) Remain at home if you are sick, are in a high-risk group (60+), or have a pre-existing condition.
4) Avoid extra-long runs (marathon distances) which can suppress your immune system for as long as 72 hours. If you want to push yourself, consider HIIT sessions (10 mins hard, 10 mins easy) which are easier on your immune system.

Routes start at the Corner Village parking lot at the intersection of E. Glenn Ave and N. Dean Road. Please park near theTCBY/PakMail storefronts and away from the Kroger entrance.


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


Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


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

Forward any comments to the webmaster.