AORTA News: May 19th, 2025
Summer of 2nd Chances 1M/5K Results & Video!
5K Results: https://tinyurl.com/eurzzpf3
1-Mile Results: https://tinyurl.com/yh9d4f9a
Local Upcoming Races
June 14th: Run/Walk for Kids 5K
When: Saturday, June 14, 2025
Time: 8:00 AM
Fee: $25
Where: Opelika Downtown
Description: Join us for a family-friendly 5K supporting Children’s of Alabama Hospital, one of the nation’s top pediatric medical centers. Every step helps raise funds to ensure all children get the care they need—regardless of ability to pay. Run or walk with us and make a difference.
Race for a reason—sign up today!
September 20th: Mercy Medical 5K/10K
When: Saturday, September 20, 2025
Time: 8:00 AM (1-Mile) 8:30 (5K/10K)
Where: Town Creek Park, Auburn
Distance: 1M, 5K, 10K
Fee: $20 (1M), $30 (5K), $35 (10K)
Description: Come join us for the 3rd annual Mercy Medical R
un to raise money from this race, all of it, will be donated to Mercy Medical. For over 20 years, Mercy Medical has fulfilled this mission through the generous financial support of our community. The clinic is staffed primarily by volunteers who selflessly give their time to love and serve the underserved of our community.
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 to Love2Run, our local running partner store, where they’ll collect them for a fantastic organization called “Sneakers4Good”, a social enterprise that ships them to developing nations for micro-entrepreneurs.
When you bring them, please check for the following:
1) Gently worn means they are clean in usable condition and have no holes.
2) Soles are intact and not too worn, cracked, or breaking apart.
3) Laces intact, in good condition, not frayed, and tied together.
Weekly Whimsy
How Long Should You Run During Base Training?
Laurel Leicht, Runner's World
** Summary of article **
Building a solid base before starting a race-training plan is crucial to prevent injuries and enhance performance. Many plans begin with significant mileage and intensity, making a prior base phase essential. Experts like Jill Becker and Laura Norris emphasize that a strong aerobic foundation benefits all race distances, including 5Ks, by improving endurance and reducing injury risk.
1. Give Yourself Plenty of Time:
A gradual progression is ideal for base-building. Recommended durations are:
- Beginners: 10–12 weeks
- Intermediate runners: 6–10 weeks
- Advanced runners: 4–8 weeks
This timeline allows for safe endurance development and consistency.
2. Determine Your Current Weekly Mileage:
Assess your recent running habits to establish a starting point. Understanding your current mileage helps in planning a safe and effective increase, bridging the gap to your upcoming race-training plan.
3. Find a Race Plan (If You Haven’t Yet):
Selecting a race plan early aids in setting clear mileage goals. Aim to increase your weekly mileage by 10 to 15 miles during the base phase. Strive to reach approximately 80% of your race plan's initial weekly mileage before starting it.
4. Think Strategically:
Plan your training schedule realistically, considering your availability and injury history. Incorporate rest days to promote recovery and maintain consistency, especially if you're prone to injuries.
5. Build Gradually:
Increase your mileage by no more than 10–15% each week. Maintain a low-intensity, conversational pace during runs. Including adaptation weeks, where you repeat the same mileage, can help your body adjust to increased demands.
6. Consider Cutting Back:
Implement cutback weeks every three to four weeks by reducing mileage to prevent overtraining and mental fatigue. This is particularly beneficial for older runners or those with a history of injuries.
7. Think Big Picture:
Use the base phase to establish consistent habits beyond running, such as strength training, proper nutrition, adequate sleep, and addressing any lingering injuries. This holistic approach sets a strong foundation for your upcoming training block.
By following these steps, you can effectively build a running base that prepares you for a successful and injury-free race-training experience.
Link to article: https://tinyurl.com/2j2ydz6k
Quote of the Week
The race always hurts.
Expect it to hurt.
You don’t rain so it doesn’t hurt.
You train so you can tolerate it.
Unknown
Video of the Week
ISMO - Working out (3:51)
** 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.
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!).
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