AORTA News: July 4th, 2022
A dedicated and determined group battled the dreaded “Triple H” (Heat, Humidity, and Hills) during this morning’s July 4th group run!
As many of you have heard by now, our very own Misty Turner Carroll, AORTA board associate, avid member of our running community, and one of our most beloved colleagues, was in a horrific car accident on May 28th on her way home after our group run.
By the grace of GOD, she survived with bruises, cuts and scrapes, and a few badly broken bones. She had reconstructive surgery on her arm and ankle, which were successful!
She returned home on June 4th but has a long road to recovery ahead of her, but we all know she’s one bad bitch, and this won’t keep her down for long!!
In the meantime, if you would like to help feed the family, we know they will appreciate it. She will be in a wheelchair for a bit, then a walker. Any help is appreciated! Thanks for all the prayers, keep them coming!!
Link to Meal Train for the Carroll Family
Upcoming Local Races!
Summer 5K Series - Opelika
It’s time to get the Summer Swing 5K runs rolling! First run is Tuesday May 3rd at 6:15pm. This year there are 14 runs scheduled, finishing up on August 2nd. You can find all of the run series information at lastlap-dougu.blogspot.com. The course is a measured and marked 5K in residential neighborhoods with low traffic. Runners/walkers of all fitness levels are welcome. Registration fee is still only $10 for the series, with 18 and under free. Hope to see a good turnout this year!
Doug Underwood
Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, June 8th and runs through July 13th. 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 6:15 pm followed by the 5K run at 6:30 pm. Pre-registration for all 6 weeks is $60 with a T-shirt ($45 without the t-shirt). $30 for kids under 12 for the 5K with a cotton t-shirt. Kids 1-mile is free! Entry fees on a weekly basis is $8 for the 5K (everyone).
Extra T-shirts are available for $20 - must order by June 8th AT THE RACE.
Results will be posted each week.
* Link to paper registration form
* Link to online registration information
Volunteers Needed!
If you are able, or prefer, to volunteer rather than run the race, we could use your help in assisting with the registration table, at the water stop, or with course directions and finish line. Please consider signing up here to help on a Wednesday evening this summer. There are 6 dates for you to choose from.
Weekly Whimsy
How to Run-Walk the Runner’s World Run Streak
Mallory Creveling, Runner’s World
Committing to a run streak is the new signing up for a race: It offers just as much glory and bragging rights as crossing a finish line, without all the logistics. To join the Runner’s World Run Streak, which runs from May 30 (Memorial Day) straight through summer until July 4, all you need to do is take a mental pledge or post about it on social media with #RWRunStreak. Then, you’re in! The goal: run or run-walk at least one mile per day for 35 days.
If you’ve never streaked before, don’t worry–we got you. The run streak isn’t about pace; it’s about consistency and run-walkers are 100-percent welcome. Even if you’ve never run a full mile before, the streak provides the perfect opportunity to run-walk your way to that full mile, getting out on the road for an interval session every day until Independence Day.
How to Run-Walk the Run Streak
The #RWRunStreak is all about making sure you hit one mile every day. So, instead of worrying about speed, focus on going at a pace that feels good for you. That might mean you move a little slower one day and faster the next, and that’s okay and completely expected. With that mindset, here’s where to start:
First, Get Warm
Before you get moving, do a quick warm-up. Takia McClendon, NASM-CPT, co-founder of City Fit Girls in Philadelphia and USATF Level 1 track and field coach, suggests doing moves like lateral lunges, arm circles, leg swings, jumping jacks, and walking knee hugs to get the blood flowing. The key is to do dynamic stretches, so you’re moving the entire time.
Then, Slowly Progress
“For someone just starting out with running, a run streak can be challenging both mentally and physically,” says McClendon. “It’s important to run-walk at an easy pace and to incorporate recovery days to avoid doing too much too fast.” As you work through this calendar of 35 days of run-walk intervals, remember to go at a pace in which you can hold a conversation. If you’re struggling to breathe during the run pushes, that’s a sign you’re going too fast.
Also, there’s no one way to conquer the run streak. “The key is progressing at a rate that allows your body to adapt to running,” McClendon says. Do what works for you, pulling back or pushing forward when it feels right. For a smart place to start and keep the streak going, follow this run schedule, repeating the intervals until you hit one mile (more if you feel like going farther that day):
Week 1
• Day 1: 1-minute run / 3-minute walk
• Day 2: 1-minute run / 3-minute walk
• Day 3 (active recovery): 1-minute run / 5-minute walk
• Day 4: 1-minute run / 2-minute walk
• Day 5: 1-minute run / 2-minute walk
• Day 6: 2-minute run / 3-minute walk
• Day 7 (active recovery): 1-minute run / 5-minute walk
Week 2
• Day 8: 2-minute run / 3-minute walk
• Day 9: 2-minute run / 2-minute walk
• Day 10 (active recovery): 2-minute run / 5-minute walk
• Day 11: 2-minute run / 2-minute walk
• Day 12: 2-minute run / 1-minute walk
• Day 13: 3-minute run / 2-minute walk
• Day 14: (active recovery): 2-minute run / 5-minute walk
Week 3
• Day 15: 3-minute run / 2-minute walk
• Day 16: 3-minute run / 1-minute walk
• Day 17 (active recovery): 3-minute run / 5-minute walk
• Day 18: 3-minute run / 3-minute walk
• Day 19: 3-minute run / 2-minute walk
• Day 20: 4-minute run / 3-minute walk
• Day 21 (active recovery): 3-minute run / 5-minute walk
Week 4
• Day 22: 4-minute run / 3-minute walk
• Day 23: 4-minute run / 2-minute walk
• Day 24 (active recovery): 4-minute run / 5-minute walk
• Day 25: 4-minute run / 3-minute walk
• Day 26: 4-minute run / 2-minute walk
• Day 27: 5-minute run / 3-minute walk
• Day 28 (active recovery): 4-minute run / 5-minute walk
Week 5
• Day 29: 5-minute run / 3-minute walk
• Day 30: 5-minute run / 2-minute walk
• Day 31 (active recovery): 5-minute run / 5-minute walk
• Day 32: 5-minute run / 3-minute walk
• Day 33: 5-minute run / 2-minute walk
• Day 34: 5 min run / 1 min walk
• Day 35: Run 1 mile+ straight through, no walking!
More Tips for a Successful Run-Walk Streak
Focus on how you feel
Paying attention to how your body feels on each run, and the effort you’re putting into each interval, is the best thing you can do to nail each day of the run streak. For new runners, McClendon suggests keeping your intensity relatively easy for most of your run (and most days). If you want to push it one day a week or for the last 0.25 mile of your run occasionally, this is your permission to get after it! But otherwise, focus on a rate of perceived exertion scale of 1 to 10, and aim for about 3 to 4 each day of your run streak.
“You will have plenty of time after the run streak to push the intensity, but since the plan is to run every day, there’s no need to push it too hard when you’re just getting started,” McClendon says. “One of the main reasons both new and seasoned runners experience injuries is from doing too much too fast. That means that we increase our mileage, intensity, or pace before we’re ready.” Avoid getting too intense, and you’ll still feel great on that final July 4 run.
Make time for recovery
With the schedule above, you have two days a week that have you doing more walking than running—a great way to build in some active recovery, McClendon says. You need some of that slower pace to allow your muscles to rest and rebuild. Another smart way to help those muscles recover: regular foam rolling. Roll out the quads, calves, hamstrings, and glutes before and/or after your runs to prep for the movement and help your body relax after.
Get some sleep
Speaking of recovery, sleep is the best thing you can do to give your body the TLC it needs after days of hitting your stride. “Running every day will cause your muscles to break down and without dedicated rest days in between runs, you’ll want to give your body a chance to repair damaged muscle tissue,” McClendon says. The way to do that is with adequate shut-eye, which means hitting the sheets for at least seven hours a night—nine if you have the time.
Fuel up
Water and a healthy balanced diet will also support your new daily run habit. Make sure you’re drinking enough H2O throughout the day and getting a combo of protein, carbohydrates, and healthy fats to give you the energy you need to get up and get moving.
Stick to a schedule
Sometimes it helps to pick a time of day that works for you every day to crank out your mile. Often, the morning works for many people. That way, you get your run done before the day gets busy or unplanned tasks pop up that interfere with your schedule. But no matter what time you choose, the key is getting your mile in whenever you can and making it part of your regular routine. Another trick for doing that: Put your run-walk time on your calendar the day or week before, so you’re locked in for the next workout…or seven.
Just have fun!
This is your chance to fall in love with running, so you don’t have to take the task too seriously! Create a pump-up playlist, download an audiobook you’ve been wanting to read, or team up with your favorite accountability bud. No matter what helps you enjoy the miles, use this as a time to show your body and mind some love and joy. You’re already a success for simply committing to the task—completing it is the fun part. We’ll be cheering you along every step of the way and celebrating your victories all summer long!
Link to Runner’s World article
Quote of the Week
“Why race? The need to be tested, perhaps; the need to take risks; and the chance to be number one."
George Sheehan
Running columnist and writer
Video of the Week
The Real Meaning of the Fourth of July (1:15)
** 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.
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