AORTA Posts 2019

AORTA News: December 30th, 2019

Dec 24th Christmas Eve Morning Reindeer Run Photo!

2020 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: Wednesday, January 01, 2020
Location: TCBY (next to Kroger), Auburn, AL
Time: 7:00 AM
Cost: Free (No t-shirts or medals for this one!)
Resolution Run 3-Mile
Resolution Run 5-Mile

Be Safe This New Year - Don’t Drink and Drive!

AORTA's New Year Kickoff Party!
Mark your calendars for January 25th. Details are still in work, but plan to join your running cohorts minus their sweating faces and running attire to AORTA’s fourth annual New Year Kickoff Party!
When: Saturday, January 25th
Location: TBD
Time: TBD

Weekly Whimsy

6 Expert Tips on How to Start Running (For Newbies)
Selene Yeager and Mallory Crevling, Runner’s World (paraphrased)

You keep telling youself you’re going to start running. It’s a new year, so why not start today? Follow these beginner tips on how to start running, and you could very easily discover a new workout that you’ll keep going back to over and over.

1. Just Get Started
As a beginner, you can spend all week/month/year thinking about it and browsing the web for tips and plans, or you can just get out there regularly. Forget about hitting a certain pace, ditch the idea of reaching a certain distance, and instead, just set a time goal. A good beginner target is to get outside or on a treadmill for 20 minutes, three days a week. Eventually build up to four days, and then bump 20 minutes to 25 and so on.

2. Embrace the Walk-Run Method
It’s here, in the beginning, when many new runners stumble. You go out the door with the best of intentions - but maybe not the best preparation. Four minutes later, everything hurt, and you feel like you are dying. Don’t despair. Whether you’re fresh off the couch or coming from another sport, running takes time to break into. Just start slowly and build up gradually with a run-walk program. WIth the 20-minute target in mind, focus on a few minutes of running, followed by a period of walking. Aim to run for three or four minutes and walking for one to two minutes - continue to alternate until you reach the time goal.

3. Consider Proper Technique
Treat yourself like a runner - from day one. That means taking time to properly warm up and cool down. Too many beginners skip this step without realizing how much easier it makes the whole workout feel. Cooling down, while less critical, allows your body to gradually adjust from running back to a resting state. Just a few minutes of walking is all you need to let your heart rate return to normal and for your body to clear out any metabolic waste you created during your efforts.

You also want to think about form. Focus on picking up your heels behind you, especially if you’re feeling tired and your legs are feeling heavy to take your mind off the run for a little.

4. Explore New Places
Find a new area to discover to keep your motivation up. It even helps to explore different running surfaces. Runners often have strong opinions about where to run, but the best solution for new runners may be to simply mix it up. Options include new roads, park paths, urban greenways, dirt trails, your local track, the gym treadmill, and more.

Soft is not necessarily better. Both treadmills and dirt may seem “softer” and threfore safer, but they have their issues. A treadmill belt has a slight shimmy when the belt impacts the bed that can contribute to shin issues. Dirt and trails can be uneven and have holes and ruts. Keep it varied; maybe sidewalk one day, paved road the next, and a trail on the weekends.

5. Progress Slowly
When you feel comfortable running 20-30 minutes at an easy pace, then it’s time to increase the challenge. Extend either your total workout time or the number of runs each week. But choose just one option at a time. For instance, aim to go for 30 minutes instead of 20. Or run four times a week instead of three. An important rule of thumb: Increase your total weekly time or distance by no more than 10 percent from week to week.

It’s easy to overdo it on the days you feel good, or when you’re running with a faster friend. But doing too much too soon is a classic rookie mistake that can lead to injury and burnout. When you’re first starting out, your goal should just be to have fun.

6. Don’t Get Discouraged
A few things to think about when you start to feel like you just want to stop: For starters, really focus on why you decided to start running. Before you start your next run, decide what you want to get out of it to keep your focus. DO you want to get outside and enjoy it? Do you want to end smiling and feeling good? Do you want to get mentally or physically stronger? Do you just want to sweat a little? Whatever it is, point it out and use it as your motivation to just keep going.

Also, don’t dwell on one bad run, because everyone has them. Yes, even the pros have them. Running is more of a collection of work - day by day, you work for it - and it’s at the end that you see everything. Some days you’ll feel amazing; some days you’ll feel terrible. In the end, running should be fun.

Tools To Help You Stay Inspired
A Training Log - A simple journal offers insight into how far you’ve come, what’s working, what’s not and keeps you on track to meet your goals. Some items to consider recording: type of run (duration/miles/special workout); effort level; food and drink consumed before, during and after; weather; and how you felt.

Running Partners - An exercise partner (or group such as AORTA) improves the odds that you’ll stick with workout out. Here’s why: Your run flies by when you’re talking with a friend, and knowing a partner is waiting for you is great motivation to leave the comfort of your chair.

Music - If you’ve ever taken a studio fitness class, then you know the powerful effect music can have on performance. Certain types of music can lower the perception of fatigue and enhance feelings of vigor and excitement. Just be sure to keep the volume low or opt for open-air earphones so you’re aware of your surroundings.

Gear - The beauty of running is in it simplicity. All you really need is a good pair of shoes. Go to a specialty running store where trained professionals will evaluate your feet, watch you run, recommend the right shoes, and let you go out for a test drive. You’ll leave with a comfortable pair of shoes that wil have you running pain and injury free.

Finally, always remember that you’re a runner, no matter how much time you put in and whether you walk or not. All you have to do is show up, put one foot in front of the other, and you’re a runner!

Link to Runner’s World article

Quote of the Week

“The man who moves a mountain

begins by carrying away small stones.”

- Confucius

Video of the Week
Make It Count (3:20)

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

Ongoing Events

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 (except this Saturday) 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.

Early Morning Running Group Weekly Schedule

Due to popular demand, we've created a daily group running schedule for our early birds! Interested members and non-members are welcome to meet, rain or shine, at the following locations at 5:00 AM and typically complete around 6 miles. Runs are canceled during severe weather (tornado warnings, lightning, etc).
Mon: Chappy’s @ Glenn/Dean
Tue: Auburn University “old” track (near Samford Ave / Biggio Dr)
Wed: CVS Pharmacy on S. College St. (park between CVS and Newk’s)
Thu: Downtown at the “old Big Dog” store next to Halftime Bar & Grill
Fri: CVS Pharmacy on S. College St. (park between CVS and Newk’s)

Volunteer Gift Card Drawings!
To show our appreciation for volunteers, AORTA members who sign up for a water stop or as an AORTA race support volunteer will be entered into a drawing for a $25 gift card for various local restaurants and shops! The drawing for water stop volunteers will be held on a monthly basis while the one for supported races will be held at the race itself! To be eligible, you must be a club member (sign up through the RunSignUp link above) then click on one of the sites below.

Recent Volunteer Gift Card Winners!
- October Water Stops: Mari Wilkes
- 2019 Unity World AIDS Day: Lori Connors
- 2019 Shelby’s Shuffle: Monica Molt
- November Water Stops: Morgan Brown
- 2019 Toys for Tots: Brook Moates
- 2019 Jingle Jog: Ben Oni
- December Water Stops: Mari Wilkes

AORTA News: December 23rd, 2019

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: Tuesday, December 24, 2019
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

Weekly Whimsy

How Do You Compare to Strava Runners This Year?
Whether you met your running goals this year or looking to do better next year, Strava’s recently released “Year in Sport” report reveals a fascinating and informative snapshot of athletic activity by users of the social fitness network worldwide.

The average distance per run by Americans was about four miles at a duration of 37:34 (9:24 pace).

Participation in Marathons and Ultras

As the popularity of endurance running continues to rise, we see an 8.8 percent (year-over-year) increase in the number of U.S. runners competing a marathon or ultra distance. Surprisingly, Japan’s massive growth in this activity resulted in a 23.2 percent boost year-over-year.

Weekday Group Run Start Times

The preference for running alone vs. running with friends is a common topic of debate, but the Strave data clearly shows that runners logging runs with others were more likely to maintain earlier morning workout routines - and upload more activities overall.

While most Strave runners head out the door around 6 a.m., the ones seizing the day at 5 a.m. were typically running in a group (about 29 percent).

Multisport Runners

Since 2015, there has been nearly 10 percent drop in users logging activities in a single sport. This suggests that more runners are becoming multi-sport athletes - perhaps because more people are recognizing the usefulness of mixing things up for well-rounded training and less burnout. Yoga, weight training, and walking appeared to be some of the fastest growing activity types for runners.

Interestingly, Strava’s data shows that marathoners with improved PRs had increased their non-run activity by 13 percent.

World’s Hottest Gear
Beyond activity trends, Strava’s data also reveals the top gear picks among its users. For wearable tech, runners strapped on the Polar Vantage M watch more than anything else. The Garmin Forerunner 945 was the second most preferred running watch, with the Garmin Instinct coming in third place.

In the shoe department, comparing year-over-year growth, the five shoes that showed the fastest rise in popularity in 2019 were the Hoka One One Carbon X, followed by the Adidas Solar Glide, the New Balance Fresh Foam Beacon, the Adidas Solarboost, and Hoka One One Torrent.

Among the Strava-using participants at the Boston Marathon, the vast majority opted for Nike models. The Nike Zoom Vaporfly 4% was the most worn shoe followed by the Nike Pegasus. Many racers also donned the Hoka One One Clifton, the Nike Zoom Fly, and the Saucony Kinvara.

Link to Runner’s World article

Quote of the Week

“People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas.”

- Unknown

Video of the Week
10,000 running Santas Race in Madrid (1:01)

Thousands of runners dressed in Santa costumes run through the Spanish capital to raise money for multiple sclerosis sufferers.
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- October Water Stops: Mari Wilkes
- 2019 Unity World AIDS Day: Lori Connors
- 2019 Shelby’s Shuffle: Monica Molt
- 2029 Jingle Jog: Ben Oni
- November Water Stops: Morgan Brown

AORTA News: December 16th, 2019

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: Tuesday, December 24, 2019
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

Weekly Whimsy

Holiday Gift Guides!
Still looking for a gift for your running obsessed spouse, relative, or friend?
Check out one of these Runner's World links!

Link to Runner’s World article

Quote of the Week

“Long distance running is 90 percent mental

and the other half is physical."

- Rich Davis

Video of the Week
Beat Me In a Race, Win $100 (14:21)

Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company that gives people a quick boost in energy and focus with their revolutionary energy gum.

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

Ongoing Events

Early Morning Running Group Weekly Schedule

AORTA News: December 9th, 2019

AORTA Winners!
Congratulations to all our AORTA club member winners from this past weekend!

2019 Jingle Jog 5K
- Philip Kierce: 3rd Overall
- Allen Sasser: 1st in Age Group
- MIsty Carroll: 1st in Age Group
AORTA Race Volunteer Gift Card Winner: Ben Oni

Jingle Jog Results and Videos
Thanks to the over 300 runners, joggers, and walkers who participated in Saturday's Santa Stroll 1-Mile Fun Run and Jingle Jog 5K at Toomer’s Corner in downtown Auburn. Near perfect weather conditions greeted runners as they traversed the gentle slopes of the local neighborhoods. Videos and race results below!

2019 Jingle Jog 5K Start/Finsh Line Video

Link to Jingle Jog 5K Results

2019 Santa Stroll 1-Mile Fun Run Start/Finsh Line Video

Date: Tuesday, December 24, 2019
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

Weekly Whimsy

Amazing Reasons You Should Run Streak!
Runner’s World (paraphrased)

One daily mile is more powerful than you can imagine. It represents your strength to self-motivate, crush all excuses, and folow through on your goals. Now THAT is a force.

And that one mile is a gateway to endless running opportunities. It’s a chance to convert a non-running friend with a chill one-mile trot. And even if you streak solo, it’s a daily commitment to treat and take care of yourself.

The beauty of committing to one mile a day - or any streak - is that the discipline and structure built into streaking sets you up for success. The decision-making process is taken out of the equation. There’s no anxiety or effort to figure out if you should run today, or how far. Just lace up and hit that mile. If the mood strikes you, keep going. If not, head home knowing you’ve accomplished your daily goal.

Link to Runner’s World article

Quote of the Week

“We are what we repeatedly do.

Excellence, then, is not an act, but a habit."

- Aristotle

Video of the Week
How a Criminalist Qualified for The Olympic Marathon Trials (4:45)

It all started with a wager. When Leigh Anne Sharek was fresh out of college, a friend bet her a 5K. While Sharek had run a bit as an undergrad at Pace University—and was naturally fit from a decade of competing in gymnastics—she had never gone more than a few miles at a time, let alone raced. Still, that bet ignited a fire.

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

Ongoing Events

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- October Water Stops: Mari Wilkes
- 2019 Unity World AIDS Day: Lori Connors
- 2019 Shelby’s Shuffle: Monica Molt
- 2029 Jingle Jog: Ben Oni

AORTA News: December 2nd, 2019

AORTA Winners!
Congratulations to all our AORTA club member winners from this past weekend!

2019 Toys for Tots 10K
- Casey Strange: 1st Overall
- Charles JT Thomas: 3rd Overall
- Misty Carroll: 3rd Female
- Cara Burnett: 1st in Age Group
- Kelly Collins: 1st in Age Group
- Cara Lascola: 1st in Age Group
- Jackson Cash: 1st in Age Group
- Clayton Ridner: 1st in Age Group
- Clint Lloyd: 1st in Age Group
- Bob Collins: 1st in Age Group

2019 Toys for Tots 5K
- Luke Lindsley: 1st Overall
- Hannah Lindsley: 1st in Age Group
- Jordan Towns: 1st in Age Group
- Kristi Wilson: 1st in Age Group
- Owen Vaughan: 1st in Age Group
- Allen Sasser: 1st in Age Group
- Drew Nelson: 1st in Age Group

Toys for Tots Results and Videos
Thanks to the over 200 runners, joggers, and walkers who participated in Sunday’s Toys for Tots event held at Wrights Mill Road Elementary School. Near Ideal weather conditions kicked off the annual race as contestants enjoyed the lovely scenery as they dashed through charming Auburn neighborhoods. Videos and race results below!

AORTA Toys For Tots 5K and 10K Start/Finshi Line Video

Note: Finish line video stops at 57:00 minutes due to a dead battery.
Link to Toys for Tots 5K Results
Link to Toys for Tots 10K Results

AORTA Toys For Tots 1-Mile Start/Finshi Line Video

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. Click here or on the graphic at right.

Last Race of the Year this Saturday!

2019 Jingle Jog 5K & Santa Stroll 1-Mile
Date: Saturday, December 7th, 2019
Location: Toomer's Corner, Downtown Auburn
Time: 7:00 AM (Santa Stroll Fun Run/Walk(
7:30 AM (Jingle Jog 5K)
Distance(s:) 1-Mile, 5K
Description: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2019 – 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

Runners Warned of Disqualification For Dropping Litter
Jane McGuire, Runner’s World (paraphrased)

As runners, we see the problems of single-use plastic at races. While some events have taken to using paper cups, one event in Wales warned runners they would be disqualified if they were seen littering.

The Conwy half-marathon took place on Sunday November 17. Ahead of the race, Run Wales organizers warned runners to be mindful of where they dropped their litter during the 13.1 mile race. A statement read, “Do not throw your bottle, energy gels in gardens [or] over walls. Where possible leave your litter at the nearest water station or with the nearest marshal where a bin is not available.

“Runners will be disqualified and taken off the results if seen discarding their rubbish outside of a water stop or not with a marshal. Plastic and its use is an increasing problem.”

This follows a number of other race organizers reducing the impact their event has on the planet. At this year’s London Marathon, organizers trialed Ooho seaweed water pods and used compostable cups at some water stations instead of plastic bottles. This year’s Cardiff Half-Marathon used 100% recyclable plastic bottles, recycled paper for all advertising and even recycled zinc for the medals.

Link to Runner’s World article

Quote of the Week

“Running is real and relatively simple…

but it ain’t easy."

- Mark Will-Weber

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

What drives a runner to become a marathoner? In our new film series, we follow three people from around the United States as they prepare for the New York City Marathon. Each of them came to running for deeply personal reasons – but the stories they share will inspire anyone to go further.
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- September Water Stops: Mari Wilkes
- 2019 Auburn Strong 5K: Lori Connors
- 2019 Azakazaka 5K: Amanda Thomas
- 2019 Ruby's Run: Gary Leung
- 2019 Tough Ten / Tough Two: Brandy McCulloch
- October Water Stops: Mari Wilkes
- 2019 Unity World AIDS Day: Lori Connors
- 2019 Shelby’s Shuffle: Monica Molt

AORTA News: November 25th, 2019

Tough 10 / Tough 2 raises over $10K for EAMC

AORTA's Tough 10/Tough 2 race, for the second year in a row, raised over $10,000 for the breast health fund at East Alabama Medical Center. These funds provide free screening mammograms for the underinsured in Lee County and towards conducting educational seminars on the importance of breast health. From left to right: Sarah Crim (AORTA), Elyse Corbitt (AORTA), Amanda Thomas (AORTA), Bob Banks (AORTA), Summer Vaughan (AORTA Tough Ten Tough Two Race Director), Mandy Foy Trawick (Director of EAMC Recruitment), Mimi Martin (EAMC Foundation Coordinator), and Karen Calton (EAMC Breast Health Navigator).

AORTA Toys for Tots This Sunday!

Auburn Toys for Tots 1-Mile, 5K, 10K
- Date: Sunday, December 01, 2019
- Location: Wrights Mill Road Elementary
- Time: 2:00 PM (1-Mile Fun Run)
2:15 PM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
- Charity: AORTA’s popular annual Toys for Tots race is scheduled for Sunday, December 1st, 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 only $15 for the 1-Mile and $20 for either the 5K or 10K. However all registered runners are 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.

Upcoming Local Race

Weekly Whimsy

Jog-A-Dog Program in Auburn!
Sidney Hancock, OA News (paraphrased)

Do you like to jog and also like dogs? The Lee County Human Society’s Jog-A-Dog program is a great way to get the shelter anmials outside and seen around town.

Once you sign up, you’ll be given a bright yellow “Adopt Me” vest for the dog, a leash, some toys, and waste bags. The dog can go to the local parks, to Starbucks for a puppuccino, for a jaunt around campus and any other dog-friendly place within the Auburn and Opelika city limits.

To participate, sign up as a volunteer at the shelter located at 1140 Ware Dr, Auburn, AL 36832 or online here. You’ll need to be at least 18 years old, commit at least two hours per month, and complete the necessary training.

Once you complete your training, you can pick up a dog on the Jog-A-Dog list in the morning after 8:00 AM and return Fido back to the shelter by noon. If anyone expresses interest while on you’re doggie date, simply share your experience with them and direct them to the LCHS website.

To help even more, download the Wooftrax app on your smartphone which donates to your favoriate organization by waliking with your dog. The more you walk with the app, the greater donation to your selected animal organization. Remember to set Lee County Humane Society as the beneficiary.

Link to OANews 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
Believe You Can (3:01)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

AORTA News: November 18th, 2019

2019 Soldier Marathon AORTA Group Photo
Thanks to all AORTA members who showed up for our group photo shot and congratulations to everyone, especially to all our first-time marathon and half-marathon runners!

2019 Soldier Marathon AORTA Group Picture.
- Link to Soldier Marathon Results
- Link to Soldier Half-Marathon Results
- Link to Soldier 5K Results
- Link to Soldier Relay Results

SCAVMA Shelby’s Shuffle 5K Results

AORTA Winners!
AORTA winners from recent races and events.

2019 Soldier Marathon
- Cheyenne Dean: 2nd in Age Group

2019 Soldier Half Marathon
- Brad Merner: 1st OVERALL!!
- Luke Lindsley: 2nd OVERALL!!
- Nick Deweese: 1st in Age Group
- Monica Molt: 3rd in Age Group
- Beth Ladisla: 3rd in Age Group

Race and Water Stop Volunteer Gift Card Winners
- 2019 Tough Ten / Tough Two: Brandy McCulloch
- October Water Stops: Mari Wilkes
- 2019 Unity World AIDS Day: Lori Connors
- 2019 Shelby’sShuffle: Monica Molt

Upcoming Local Races

Weekly Whimsy

6 Reasons Your Chill-Weather Runs Are Great
Jordan Smith, Runner’s World (paraphrased)

While winter is still a calendar month away, the cold temperatures are already here. Based on previous responses, people actually prefer running in freezing temps to scorching ones. Here are reader submitted reasons why they are in favor of running on a cold day.

You Won’t Overheat
"Give me the cold any day!! You can’t always cool down in the summer heat but you can wear the right gear (and run fast/long enough) and you will warm up to a perfect temp in the winter.”

It's An Excuse To Buy More Gear
“Cold weather running rules! The right gear on your hands makes all of the difference."

You Have Your Own Winter Wonderland
“Running in the cold means you get amazing winter paths and views to yourself. Plus it’s an excuse to buy toasty new kit. But the best bit is arriving home and rehydrating with a cup of tea."

The Trails Are Less Crowded
“Honestly the best reason is that there just are fewer people out there. More of the world is yours the lower the temp drops.”

You Feel Like A Total Badass
“I just got back from a 20-degree run. I like it because I feel like I’m out there when most people start to turn to treadmills and indoor tracks. I feel like it makes me a hardier runner.”

Training Feels Easier
“100 percent enjoy running more in the cold! I am much faster (science says you perform better in cold temps) and much prefer fresh, crisp air to humidity. Wear a good scarf and mittens/gloves and you’ll be fine. Then again, I was born and raised in Canada so maybe it’s in my blood."

Link to Runner’s World article

Quote of the Week

“Getting more exercise isn’t only good for your waistline. It’s a natural anti-depressant, that leaves you in a great mood."

- Oscar Auliq-Ice

Video of the Week
10 Fastest People in the World (7:44)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

AORTA News: November 11th, 2019

2019 World AIDS Day 8K Video and Results
Beautiful weather and ideal road conditions greeted runners and walkers during this past Saturday’s World AIDS Day 8K!

Link to 2019 World AIDS Dy 8K Results

Soldier Marathon AORTA Group Photo
All AORTA members running the half or full marathon next Saturday are invited to meet prior to the race for a group photo. Plan to meet at the statue at 7:00 am Eastern Time directly in front of the museum where you check in. Sunrise will be at 7:10 but we should have enough light. Remember that Columbus is an hour ahead of us (Auburn / Opelika) so don’t be late!!

2018 Soldier Marathon AORTA Group Picture. Join us for this year’s photo!

Upcoming Race of the Week!

SCAVMA Shelby’s Shuffle 5K
(Formerly Tails & Trails)
- When: Sunday, November 17, 2019
- Where: Town Creek Park
- Time: 2:00 PM (1-Mile), 2:30 PM (5K)
- Distance(s): 1-Mile, 5K
- Charity: Calling all animal lovers! The Auburn University Chapter of the Student American Veterinary Medical Association (SAVMA) is hosting its fifth annual 5K. This year the race will be called Shelby's Shuffle. All of the proceeds will go to Shelby Safe Pet, who recognizes the strong human animal bond and how that bond can be manipulated in abusive relationships. They provide a way for domestic violence victims to seek assistance confident that their pet will receive free veterinary care and boarding until they can be reunited. Bring your dogs and have a great time! (Please do not bring intact males, in heat females, aggressive dogs, or any dog that is not up to date on vaccinations.).

Upcoming Local Races

Weekly Whimsy

These 7 Things Are Sabataging Your Morning Workout
Susan Paul, Runner’s World (paraphrased)

Every runner experiences good and bad runs. While there are no guarantees for a good run every morning, avoid these pitfalls to set yourself up for the best run possible.

You Eat Late
Eating a late dinner practically ensures some form of GI issue on an early morning run. If you have no choice, eat an easy-to-digest early in the evening and keep it simple, like choosing 3 ounces of lean meat, some veggies, and quinoa.

You Don’t Get Your Sleep
Sleep is vital, so don’t negate its importance. Your body recovers from workouts during sleep, so consider it as a form of cross-training. Aim for the recommended eight hours a night.

You Keep Hitting Snooze
If this is a normal occurence, move your alarm as far away from your bed as possible. This will force you to get out of bed and get moving. If one alarm isn’t Enough, set several.

You Try Getting Ready in the Morning
This requires way too much thinking. Lay out your gear the night before so you are ready to go in the morning. Some runners even sleep in their running clothes so they can just roll out of bed.

You Wing It
The “I’ll see how I feel in the morning” attitude rarely works when striving to get out early. When setting out your gear, plan out your run at the same time- get a grasp on the intended distance, pace, and route so you can visualize the run before you go to sleep.

You Completely Skip Breakfast
Low blood sugar is a great way to trash your mornign run. Blood sugar levels are lowest in the morning, so even a short run may result in blood sugar levels dropping below the desired level. Even a small pre-run breakfast, like half an energy bar, a banana, or toast with peanut butter can save your run.

You Go Out Way Too Fast
Always, always star with a warmup. Walk or run easy for five to ten minutes before increasing your pace. Finishing a run feeling strong is also a huge mental boost so that you’ll feel good all day long.

Link to Runner’s World article

Quote of the Week

“Running is my private time,
my therapy, my religion.”

- Gail W. Kislevitz

Video of the Week
Veterans Day Commemoration 2019 (3:50)

Atlanta History Center collects, preserves, and shares veterans accounts so that future generations can hear directly from veterans' and better appreciate the realities of war and the sacrifices made by those who serve in uniform.

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- July Water Stops: Allen Smith
- August Water Stops: Monica Molt
- 2019 Book It For Books: Amanda Thomas
- September Water Stops: Mari Wilkes
- 2019 Auburn Strong 5K: Lori Connors
- 2019 Azakazaka 5K: Amanda Thomas
- 2019 Ruby's Run: Gary Leung
- 2019: Tough Ten / Tough Two: Brandy McCulloch
- October Water Stops: Mari Wilkes

AORTA News: November 3rd, 2019

This Week’s Featured Local Race

Unity World AIDS Day Race
- When: Saturday, November 09, 2019
- Time: 8:00 (1-Mile), 8:30 (8K)
- Where: Town Creek Park
- Distance(s): 1-Mile, 8K
- Charity: Run, jog or walk a scenic 8K (5 mile) 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. All proceeds are donated to Unity Wellness Center's Client emergency assistance fund. The World AIDS Day 8K is in honor of all those living with HIV and who have died from AIDS related illness in our community.

2018 Soldier Marathon AORTA Group Picture. Join us for this year’s photo!

Upcoming Local Races

Weekly Whimsy

Does Exercising Before Breakfast Help Your Health?
Danielle Zickl, Runner’s World (paraphrased)

Runners tend to fall into one of two camps: those who head out the door for their morning run without eating anything and those who need something in their stomachs first. But is one more beneficial than the other?

A six-week study of 30 overweight, inactive men had some interesting findings. The participants were broken into three groups: 1) No exercise at all. 2) A carb-only breakfast before exercise. 3) A carb-only breakfast after exercise.

The researchers found that those who exercised before breakfast burned two times the amount of fat than those who exercised after breakfast. They also responded better to insulin.

One possible reason is due to availability of fatty acids - which, among other functions, fuel your cells if glucose isn’t available. Exercising in the overnight fasted state increases the amount of fatty acids that the muscle is exposed to. This can lead to greater health benefits: By burning more fat within your muscles, your muscles will adapt more to the exercise. That’s important because the more your muscles adapt, the stronger they’ll get.

The researchers also saw the muscles produce more of a key protein that helps take sugar out of the bloodstream, leading to lower insulin levels, which contributes to reducing the future risk of type 2 diabetes and cardiovascular disease.

Limitations to the study include the fact that only overweight men were examined, so it’s not clear whether the same results would be seen in women or those of normal weight. Regardless, exercising pre or post breakfast, or at another time of day is better than not exercising at all.

Link to Runner’s World article

Quote of the Week

“Running is real and relatively simple…

but it ain’t easy."

- Mark Will-Weber

Video of the Week
Man vs. Horese Marathon (3:50)

The Man versus Horse Marathon is an annual race over 22 miles (35 km), where runners compete against riders on horseback.
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

Marathon Training
Fall Marathon Season is nearly upon us with many of the “biggies” showing up on runners’ calendars including Chicago, Marine Corps, and New York, along with a number of more local races. Since many of our club members are planning to run the FINAL Soldier Marathon / Half-Marathon on November 16th in Columbus, GA, our Saturday runs are following the distances provided by Hal Higdon's "Intermediate II" Marathon Training Guide. For more information on this program, click on the Hal Higdon logo above.

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.

Early Morning Running Group Weekly Schedule

AORTA News: October 28th, 2019

Tough 10 / Tough 2 Video and Results
Cool temperatures and overcast weather created ideal conditions for Saturday’s Tough Ten / Tough Two runners. Check out the videos below!

Link to Tough Ten Results

Link to Tough Two Results

AORTA Winners!

2019 Tough Ten
- Brad Merner: 1st Overall
- Casey Strange: 3rd Overall
- Ann Erath: 1st Female
- Mac Matthew: 1st in 51-60 Age Group
- Alan Reed: 1st in 61+ Age Group

2019 Tough Two
- Abby Merner: 2nd Overall
- Owen Vaughan: 3rd Overall, 1st in M 10 & Under Age Group
- Cheyenne Dean: 2nd Female
- Charlotte Thomas: 1st in F 11-20 Age Group
- Misty Carroll: 1st in F 41-50 Age Group
- Shirley Reed: 1st in F 61+ Age Group
** Race Volunteer Gift Card Winner: Brandy McCulloch

2019 Auburn Strong 5K
- Hunter Thomas: 1st Place in M 12& Under Age Group
- Beverly Long: 1st Place in F 50+ Age Group
** Race Volunteer Gift Card Winner: Lori Connors

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 this Saturday 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.

Upcoming Local Races

Weekly Whimsy

How to Choose the Right Weight to Lift in the Gym
Jordan Smith, Runner’s World

To be a well-rounded runner - and to ward off injury - you need to supplement your runs with strength training. But how to choose the right weight to lift?

How to Choose a ‘Heavy’ Weight
“Heavy" varies from person to person and simply refers to the amount of weight one can lift in the 1-to-5 rep max range. Think of “heavy" as that 1-to-5 rep range, “moderate” as 6-to-15 rep range, and “light” as more than 15 reps.

To improve performance, stick to a weight that falls in the “heavy” range - a weight you can lift 3 to 5 reps for 2 to 3 sets. Think of this sweet spot like you would rate of perceived exertion (RPE) used in aerobic exercise to gauge training intensity and endurance. At a 10 you’d be sprinting, a 5 would equate to jogging, and at around a 7, you’d be running. The weight for your heavy range should fall between an 8 or 9 - similar to fast-paced running, but not a full-on sprint.

Lift With Correct Form
But before you start, make sure you are doing the exercise correctly to prevent injury. If you’re new to strength training, consider seeking a certified trainer for a few sessions to show you the ropes. Once you have it mastered, use the mirrors in the gym to keep yourself in check. You may also want to master the movement on gym machines first where proper form and basic strength can be acquired.

Rest Between Sets
Make sure you give your muscles enough time to recharge when lifting heavy. Rest for about 3 minutes between sets. You should have enough gas left in the tank to do 2 to 3 sets.

Try to shoot to lift twice a week - that’s the sweet spot for runners looking to improve their speed and build on their training. While the amount of exercises to aim for depends on individual needs, workouts should primarily focus on the lower body muscles - squats, lunges, hamstring, curls, and deadlifts.

Link to Runner’s World article

Quote of the Week

“One run can change your day.
Many runs can change your life!"

- Anonymous

Video of the Week
9-year-old running 5K takes wrong turn and wins 10K instead (2:31)

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

Ongoing Events

Early Morning Running Group Weekly Schedule

AORTA News: October 21st, 2019
(Updated 10/24)

Auburn Strong 5K Race Results and Video

Link to Auburn Strong 5K Results
* Race Volunteer $25 Gift Card WInner: Lori Connors

Azakazaka Race Results and Video

Link to Azakazaka 5K Results
* Race Volunteer $25 Gift Card WInner: Amanda Thomas

Featured Local Races This Week!

Run For Ruby 5K and 1-Mile
- When: Thursday, October 24, 2019
- Time: 5:00 PM (1-Mile), 5:30 PM (5K)
- Where: Auburn High School
- Fee: $25 (both races)
- Description: A 1 Mile Fun Run and 5k to honor our beloved teacher, Mrs. Ruby Thomas, and all others who have fought the battle of breast cancer. Donations made will go to Mrs. Thomas' sorority to be used to fund scholarships for young women to attend college.

Auburn Tough Ten & Tough Two
- When: Saturday, October 26, 2019
- Time: 7:30 AM (2 and 10 Mile)
- Where: Ogletree Village
- Fee: $20 (Tough Two), $30 (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.

Testimonial by Arkira Dowdell
"I'm sorry, it's cancer." Four short words that changed everything in my life as I knew it. I had so many emotions. I thought about my husband and my children. They needed me, and I wanted to be with them. I was afraid and sad. The feelings of frustration were just as significant as the fear, and losing control was very hard to deal with. Cancer has a say in everything in your life: what you eat, where you go, how long you can stay, what you wear. But you know what? Somewhere in between all of the tears, treatments, medications, and doctor’s visits, you learn how strong you are. You learn who loves you at your worst. You learn who and what to make a priority. You see your true beauty even with all of your physical and emotional scars. You learn to live, love hard, and be free.

God has been with me throughout this journey. It would take a novel for me to tell you all about the people he placed in my life and the things he put in place for me YEARS before I was ever diagnosed. I wish I could share with you all of the answered prayers and daily reminders of His grace and love for me. I have an even better relationship with Him and pray that I will always be aware of His presence in every situation, good and bad. Active treatment was the hardest 211 days of my life, but He was with me every step of the way. I won't call cancer a gift, but I sure am proud of the person I have become. I might have a few new scars and a little less hair, but I thank God each day that I am able to stand confidently as the new me.

Upcoming Local Races

Weekly Whimsy

Top Tips For Running In Winter
Sabrina Barr, Independent.co.uk

In the colder months, those who run regularly may feel deterred from going on their usual outdoor jogs. But exercising outside during the chillier part of the year can be extremely beneficial for your wellbeing, providing you with an effective cardiovascular workout and a rush of endorphins.

When planning for a run during winter, it’s essential that you take certain precautions to ensure you don’t put yourself in harm’s way. Warming up is always important, but even more so when your muscles are at risk of becoming especially tight in low temperatures.

Furthermore, you may need to invest in reflective clothing if running during the early or late hours so that drivers on the road are aware of your whereabouts. Here are some top tips on running during winter.

Dress for the occasion
One of the key items you should have in your workout wardrobe when preparing for outdoor winter exercise is a waterproof jacket, explains running expert and former Great Britain competitor Louise Damen. Not only will a waterproof jacket keep you dry if you get caught in the rain, but it'll also provide you with insulation in all sorts of weather conditions. Damen additionally suggests buying clothes such as tights or arm warmers in order to keep your body temperature at a sufficient level during runs. "As the temperature begins to drop, it's imperative to keep your muscles warm if you want them to work optimally," she says. "The most effective way to trap heat and to stay warm whilst facing the winter elements is to layer up. A base layer should draw moisture away from your skin to prevent you from feeling the chill. "Compression type tops make ideal base layers as they are lightweight and fit snuggly.” Damen advises wearing a hat to keep your head and ears nice and toasty.

Check the weather forecast
Before you go on your run, check the weather forecast to see if any gusts of wind may be coming your way. If so, plan your run accordingly in order to make the wind work in your favour. "A nice tip on windy days is to start your run into the wind so it's behind you on the way home," says Luke Worthington, human movement and elite performance specialist. Worthington also advises facing oncoming traffic if running on narrow roads or country lanes so that drivers will see you as they approach.

Make warming up a priority
Warming up helps to increase your body temperature and blood flow to your muscles. As the temperature drops outside, warming up before a run is even more vital, as your muscles will likely be more prone to tightening up. "Colder climates can cause tighter muscles, as there is less heat in your body," explains Abbas Kanani, a pharmacist at Chemist Click. "You should prepare your body before rigorous exercises by performing a warm up, to avoid muscle and tissue soreness. "This allows for an increase in blood flow to the muscles, making them more flexible and able to perform broader ranges of motion without putting an extra stress on them.” Furthermore, warming up will deliver more oxygen to your muscles, which will allow them to work as hard as possible during exercise.

Regulate your breathing
When heading out on a run during the colder months, you may find it harder to breathe than usual. There are simple tactics that you can try to regulate your breathing, as Andy McGhee, founder of Pinnacle Performance and partner at Kymira Sport explains. "Learning to breathe while running will go a long way," he says. "To help control breathing start with a 'three in and three out' breathing rate. This simply means taking a breath every three steps, before exhaling for another three steps. "It might also help to develop your rhythm with this and running apps or a metronome can help with this."

Keep hydrating
When doing any form of exercise, whether it's indoors, outdoors, during summer or during winter, staying hydrated is always paramount. "Don't forget to still hydrate. It's an obvious one in the summer, but you still lose fluid through sweating and also breathing even in the colder months," Worthington says. "So don't forget to replace the fluid even if you don't feel thirsty."

Team up with friends (Hint: Join AORTA!)
Motivating yourself to exercise during winter can be a difficult task, especially if it requires waking up at ungodly hours. In order to tackle this, you could team up with some friends and go on group runs together, spurring each other on along the way. "As with any kind of training, it's always more enjoyable if there is someone else to train with," Damen says. "If this means getting yourself along to a club and meeting up with other runners, then you should do this. "Not only is this great for your motivation and commitment levels, there is also the added safety bonus of not running alone."

Stay safe
If you choose to go for a run in the early morning or evening during winter, then there's a strong chance that there's not going to be a great amount of sunlight. Therefore, you must make sure that you prioritise your safety when there's a lack of visibility outside, especially if you're going to be crossing or running along roads. "As the dark evenings set in, it is definitely worth investing in some high-vis kit so that you can be seen by drivers and other road users," Damen advises. "However, if you're not keen on bright colours you don't have to dress as if you are going to a neon rave - a lot of technical winter kit now includes reflective panels and prints.” Damen also suggests investing in a head torch if there's limited street lighting along your road or uneven surfaces that could be a safety hazard.

Link to Independent.co.uk article

Quote of the Week

“Run in the morning… before your brain figures out what your body is doing!"

- Anonymous

Video of the Week
Olympian Collapses Trying to Run World Record Marathon Pace (6:45)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- August Water Stops: Monica Molt
- 2019 Book It For Books: Amanda Thomas
- September Water Stops: Mari Wilkes
- 2019 Auburn Strong: Lori Connors
- 2019 Azakazaka; Amanda Thomas

AORTA News: October 14th, 2019

Featured Local Race This Week!

Azakazaka 5K & 1-Mile Fun Run
- When: Saturday, October 19, 2019
- Time: 8:30 AM (1-Mile and 5K)
- Where: Ogletree Village
- Fee: $25 (1-Mile or 5K)
- Description: Azakazaka is a fund-raising event directed by Fanovana-Friends of Madagascar, a local non-profit organization dedicated to raising funds for the development of community-based ecotourism by the people of Madagascar to preserve their natural heritage and raise themselves out of poverty. Finishers will be served refreshments including homemade Madagascan vanilla pound cake. All proceeds will go directly to our partners in Madagascar.

Upcoming Local Races

Weekly Whimsy

The Connection Between Hydration and Sleep
National Sleep Foundation

Many people realize that their level of hydration can affect the way they feel and function throughout the day. A lack of fluids can make you sluggish, irritable, and off your game. But hydration also plays a critical role in how well (or not) you sleep at night. Understanding the impact of your daily fluid intake on your nightttime slumber will go a long way to improving the quality of your sleep.

Dehydration’s Negative Effects
Going to bed even mildly dehydrated can disrupt your sleep. Surprised? Dehydration causes your mouth and nasal passages to become dry, setting you up for sleep-disruptive snoring and a parched throat and hoarseness in the morning.

A lack of pre-bed fluids can also lead to nocturnal leg cramps that may keep you awake. In addition to the frustration of fragmented sleep., being dehydrated during night can compromise your alertness, energy, and cognitive performance the following day.

Sleep-Related Fluid Loss
Even if you start the night reasonably well-hydrated, you’ll lose some body fluids simply by breathing while you sleep. This is especially true if you breathe through your mouth, snore, or have sleep apnea. An overly dry or warm bedroom can also lead to extra fluid loss during the night, as can a late-day intense exercise session without sufficient rehydration. Drinking excessive alcohol can exacerbate these fluid-compromising scenarios, which in turn can cause you to feel tired or lethargic the next day.

How to Hydrate Properly
Good hydration requires more than guzzling a bottle of water before bed. Focus on drinking plenty of non-caffeinated fluids regularly rhroughout the day. Women need approximately 91 ounces daily from beverages and foods, while men should aim for about 125 ounces. Waiting until bedtime to do your drinking sets you up for multiple nighttime bathroom trips making it difficult to achieve quality sleep and making it tougher to wake up in the morning. Practice spreading your fluid intake thoughout your day to maximize the odds of sleeping soundly at night.

Link to National Sleep Foundation article

Quote of the Week

“Running is alone time that lets my brain unspool the tangles that build up over days."

- Rob Haeisen

Video of the Week
History Made: Eliud Kipchoge Runs 1:59 Marathon (3:01)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- June Water Stops: Rachel Crafton-Stiver
- July Water Stops: Allen Smith
- August Water Stops: Monica Molt
- 2019 Book It For Books: Amanda Thomas

AORTA News: October 7th, 2019

New - Short (2-4) mile Saturday Runs!!
Due to overwhelming demand, our Saturday group runs now include a short, 2-4 mile route. Whether you’re a beginner, recovering from an injury, or someone who just prefers a short run, these routes were built for you. No more need to modify the formerly “short” routes, you now have a distance that anyone complete!

Local Race of The Week!

Auburn Strong 5K & 1-Mile Fun Run
- When: Saturday, October 12, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Ogletree Village
- Fee: $15 (1-Mile), $25 (5K)
- Description: This race is not only about fundraising, but it is also about showing our support. The Auburn police Division has seen more tragedy this year, than any prior year. Come out and show your support to the families of the fallen and injured officers as well as the auburn Police Division. All proceeds will be donated to the families of the fallen and injured officers.

Upcoming Local Races

Azakazaka 5K & 1-Mile Fun Run
- When: Saturday, October 19, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Ogletree Village
- Fee: $15 (1-Mile), $25 (5K)
- Description: Azakazaka is a fund-raising event directed by Fanovana-Friends of Madagascar, a local non-profit organization dedicated to raising funds for the development of community-based ecotourism by the people of Madagascar to preserve their natural heritage and raise themselves out of poverty. Finishers will be served refreshments including homemade Madagascan vanilla pound cake. All proceeds will go directly to our partners in Madagascar.

Weekly Whimsy

Women Marathoners Now Outnumber Men!
By Michael Thomseni, DailyMail.com

In 2018, more women than men ran marathons for the first time, according to a new study. The percentage of marathon runners made up by women has risen dramatically, going from 20 percent in 1986 to a little over 50 percent in 2018, making it the first year more women than men ran marathons. At the same time, marathon runners have never been older.

Runners Getting Older
The average age of marathon runners has risen from 38 in 1986 to 40 in 2018, according to the study, a collaboration between Danish research firm Run Repeat and the International Association of Athletics Federation. The average age of general runners has also steadily increased even more, going from 35.2 in 1986 to 39.3 in 2018. The average woman runner is 36, while the average male runner is 40.

Marathon Entrants On The Decline
“Twenty years ago, you ran a marathon,” said Virginia Broph Achman, one of the organizers of the Twin Cities Marathon in Minneapolis-St. Paul. “But [baby] boomers are aging out and younger people have so many choices - not only shorter, more manageable races, but they’re going to the gym, they’re doing CrossFit and yoga and biking.” “They’re combining travel with a race.”

Today, marathon runners appear less interested in optimizing their times than they are the experience. “Maybe the average runner today is focused on a good experience than an achievement than before - not saying it’s overshadowing the achievement motive, but saying that maybe achievement means less today, relatively to the experience itself.”

Female/Male Ratios In Other Countries

Iceland is the nation with the highest percentage of women runners, with 59 percent. The U.S. has the second highest percentage of women runners at 58 percent, followed by Canada, Ireland, and Australia. The countries with the highest percentage of men runners are Switzerland, Japan, India, Italy, and Korea. The rising popularity of ultra marathons and other extreme running events may also have contributed to some declines in completion times as fewer expert or experienced runners are among those still competing.

Men and Women Getting Slower
Average completion times for both men and women have gone up over the last 30 years. In 1988, the average woman finished a marathon in 4:13. In 2018, it had risen to 4:51: For men, times went from 3:45 to 4:21 in the same timeframe.

Link to DailyMail article

Quote of the Week

“No doubt a brain and some shoes are essential for marathon success. Although if it comes down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes."

- Don Kardong

Video of the Week
Rise and Shine (3:24)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- June Water Stops: Rachel Crafton-Stiver
- July Water Stops: Allen Smith
- August Water Stops: Monica Molt
- 2019 Book It For Books: Amanda Thomas

AORTA News: September 30th, 2019

Bring a Friend Winner!
We didn’t have any members bring any of their friends this Saturday, but we did have three newbies. So, congratulations to first itme Saturday Group run participant Joe Perdue for being the winner of a $25 gift card to Panera Bread!

Upcoming Local Races

Weekly Whimsy

Straight Arms or Bent for Running?
By Sam Wong, NewScientist

Ever tried running with straight arms? Most find it a challenge, so it comes as a surprise to learn that it doesn’t require more energy than running with bent arms. Running with bent arms and walking with straight arms are almost universal habitats, but until now, there has been no research that explains why.

Researchers tested subjects walking and running on a treadmill with their arms straight and bent. As expected, walking with bent arms proved to be more energetically demanding than with straight arms, increasing oxygen consumption by 11 per cent. But, unexpectedly, running with bent arms doesn’t appear to be more efficient than running with straight arms.

Every subject in the study said that straight-arm running was the most challenging condition, so it’s surprising that there was no difference in the energetics.

Bending the arms uses more energy at the elbow to resist gravity, but should save energy at the shoulder since it effectively makes the arm shorter, reducing the force needed to swing the arms.The results for walking suggest that with bent arms, we spend more energy at the elbow than we save at the shoulder. As there was no difference in oxygen consumption while running, this suggests that the trade-off between shoulder and elbow energy is balanced.

But it leaves the reason why we bend our arms when we run unexplained. The study only tested running at a relatively low speed, so perhaps the benefit of bending our arms is only apparent at a higher speed. Maybe bending the arms spreads some energy demand from the shoulder to the elbow, stopping the shoulder muscles from tiring out. “These are speculative hypotheses to test in the future,” says Andrew Yegian, the main author of the study.

Link to NewScientist Article

Quote of the Week

“Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did."

- Nelson Mandela

Video of the Week
Nike Marathon Man 1998 (1:01)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- March Water Stops: Kathryn-Ruth Sasser
- 2019 Unity Stampede: Stephanie Kendrick
- April Water Stops: Damion McIntosh
- 2019 Royalty Run: Gary Leung
- 2019 RehabWorks: Bob Banks
- May Water Stops: Mari Wilkes
- June Water Stops: Rachel Crafton-Stiver
- July Water Stops: Allen Smith
- August Water Stops: Monica Molt
- 2019 Book It For Books: Amanda Thomas

AORTA News: September 23rd, 2019

Book It For Books Race Results and Videos

Link to Book It For Books 5K Results
Link to Book It For Books 1-Mile Video

Bring a Friend And Win a Gift Card!
We love to have new members, especially on our long runs. Bring a friend (family member, roommate, co-worker, or reluctant fitness enthusiast) to this Saturday's group run and be entered for a chance to win a $25 gift card! If they need a few reasons to join us, here are a few.

1) Accountability: Making plans to train with others is one of the most effective ways to ensure you actually follow through, no matter what.

2) A Whole New World: Group runs give you varied conversation partners to make that long run fly by. You’re also more likely to explore new running routes with a group, which will definitely make your runs more interesting.

3) Faster Feet: Studies have shown that those who run in social settings tend to hold a faster pace than running solo - oftentimes without realizing it. Group influence can also spur you to go farther or try new training stimuli.

Upcoming Local Races

Run For Ruby 1-Mile & 5K
- When: Thursday, October 24, 2019
- Time: 5:00 PM (1-Mile), 4:30 PM (5K)
- Where: Auburn High School
- Fee: $25 (1-Mile and 5K)
- Description: A 1 Mile Fun Run and 5k to honor our beloved teacher, Mrs. Ruby Thomas, and all others who have fought the battle of breast cancer. Donations made will go to Mrs. Thomas' sorority to be used to fund scholarships for young women to attend college.

Weekly Whimsy

What Causes Stress Fractures in Runners?
By Jen A. Miller, The New York Times

A stress fracture is a small crack in the bone or an “accumulation injury.” With exercise and everyday activities, and even our normal body weight, we are constantly putting stress on our bones. But that isn’t necessarily a bad thing, since stress causes microdamage to our bones that our boy naturally repairs, and that continual repair process helps to make the bones stronger.

However, “if you don’t give bones long enough to catch up, instead of getting stronger they’ll break down, and you accumulate enough injury that the bones can break,” says Dr. Michael Terry, an orthopedic surgeon and professor of orthopedic surgery at Northwestern Medicine.

The most common cause of stress fractures is overtraining to the point that your bones can’t heal. “You can get stress fractures anywhere in theory, but we see them most in the hips and bones of the feet,” Dr. Terry said.

Children and teenagers who are growing are also prone to stress fractures at their growth plates, areas of developing tissue at the ends of bones that are weak links in the bone. “As kids are growing up, especially when they’re starting to work out more and they’re getting stronger and heavier, because they have a growth plate, they have the increased susceptibility of having a stress fracture around the growth plate.”

Athletes on vegetarian or vegan diets can also be susceptible to stress fractures if they don’t get enough protein or certain nutrients. “Vegans have to be real careful and supplement their diet so they get enough vitamin D and calcium.” Seniors and those who live in northern climes may also be susceptible.

Link to RunnersWorld.com article

Quote of the Week

“Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going."

- Unknown

Video of the Week
This 70-Year-Old Ran a 2:54 Marathon! (3:01)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

AORTA News: September 16th, 2019

ODK Cake Race Video

ODK Cake Race Results

This Week’s Featured Local Race!

Book It For Books 1-Mile / 5K
- When: Saturday, September 21, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Town Creek Park
- Fee: $15 (1-Mile), $30 (5K)
- Description: Registration is now open for the Third Annual Book It for Books 5K and Fun Run, taking place September 21, 2019 at Town Creek Park. In an effort to cultivate students' love of reading, Drake Middle School will enhance its book club program. Book clubs provide students the opportunity to explore captivating stories written by critically acclaimed authors. All proceeds will support a range of cross curricular learning materials.

Upcoming Local Races

Weekly Whimsy

The Right Way to Carb-Load Before a Race
By Dimity McDowell, RunnersWorld.com

There’s a reason marathons and half marathons offer a pre-race pasta dinner the night before: A healthy store of carbohydrates is one key component to fueling your best performance.

Most runners know they should eat pasta, rice, potatoes or other high-carb boods before a half or full marathon. But many are far less clear on how many carbs they should eat and when to start loading up.

Carb Science - Carbs are stored as glycogen in your muscles and liver. During a race you burn both glycogen and fat, but the latter is not as efficient. When you run out of glycogen during a race you hit “the wall”. So proper carb-loading will, if you race smartly, help you avoid the wall.

Who Should Carbo Load? - Shorter distances, 5Ks and 10Ks, don’t require carb loading because it’s unlikely you’ll deplete the fuel in your muscles in the time it takes ot complete those distances. But if you’re running for longer than 90 minutes, you need to be proactive.

Choose Your Carbs Wisely - Which carbs should you load up on? Rice, tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt and juice are all easy-to-digest options. Many fruits are high in carbs but also high in fiber - and too much can cause stomach trouble mid race. Bananas are a low-fiber choice and you can peel apples, peaches, and pears to reduce their fiber content. Also avoid high-fat foods such as oils, butter, and cheese, as well as those that contain high amounts of protein which fill you up fast and take longer to digest than carbohydrates. They can rest heavy in your gut and spell serious GI trouble.

How Much Should You Eat? - Start carbo-loading two or three days before your race. 85 to 95 percent of your calories should come from carbs with 4 grams of carbs for every pound of body weight as a rule of thumb.
Example: A 150-pound runner should consume 600 grams or 2,400 calories of carbs per day.

How to Time Your Carbs - Here’s what to do before race day.
6 Weeks Prior: Practice Carb-Loading. Two to three days prior to your longest run, eat more carbs and less fat and protein.

One Week Before: Make a Plan - Pack plenty of snacks such as energy bars, pretzels, and crackers, and check restaurant menus online.

Two to Three Days Before: Switch to Carbs - 85 to 95 percent of your diet should be carbs. Also eat after taper runs. That’s when muscles are primed to store glycogen.

The Night Before: Don’t Stuff Yourself - Eat a small but carb-heavy dinner. Eat on the early side so you have lots of time to digest. You should wake up hungry - not full.

Race Morning - Three hours before race start, eat 150 grams of carbs like a bagel and yogurt or sports drink and oatmeal.

Top Off Your Tank - Take a drink, gel, or chew every 30 to 45 minutes for runs lasting 60 minutes or longer to top off your glycogen store.

Link to RunnersWorld.com article

Quote of the Week
“Running fills a need so we make fewer demands on others. Running reveals the roots of negative thinking, so the weeds can be pulled. Running reconnects the soul to the source, inspiring hope and creativity."

- Kristin Armstrong

Video of the Week
Ankle Strength & Stability Routine for Runners (6:15)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

AORTA News: September 9th, 2019

This Week’s Featured Race!

ODK Cake Run *Today!*
- When: Monday, September 09, 2019
- Time: 4:30 PM
- Where: Cater Lawn (new location)
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!
** Online registrations are closed, but you can still sign up this afternoon!

Upcoming Local Races

Weekly Whimsy

The Golden Rules of Running
By Elizabeth Grimsley, Active.com

When it comes to running, 16 best practices always apply, no matter your fitness level. Follow these rules to improve with every run and achieve any running goal you set your sights on.

1) Always Run Facing Traffic - To stay safe while on a training run, always run facing the flow of traffic to ensure you see any potential hazards coming your way.

2) Don’t Eat, Drink or Wear Anything New During a Race - Never try anything new for a race. You don’t want to risk chafing or GI distress that could derail all the hard training you put in leading up to the big day. The same rule applies to difficult or long training runs, as well as what you eat and drink the night before you toe the line.

3) Cross Training Is Your Friend - Cross training not only decreases your chance of injury but also cuts down on your risk of burnout. Mix up your activities by adding in non-weight bearing exercises such as swimming or cycling.

4) Mimic the Pace You’re Training For - If you want to run a sub-two half marathon (a 9:09 average pace), you’ll want to do some training runs at that pace. While this doesn’t mean you need to run 13.1 miles at 9:09 pace during training - that’s what the race is for - you should at least know what the pace feels like over an extended period of time.

5) Run an Even Pace for Your Best Chance to PR - If you have a time goal, the best strategy is to run the entire race at the same pace or with negative splits - running faster as the race goes on. However, running negative splits doesn’t mean blasting out of the gate; burning out before you’re halfway through the course is even worse.

6) Dress Like It’s 10 Degrees Warmer - You’re going to warm up as you get your blood pumping. That long sleeve top and tights might have seemed like a good idea when you stepped outside your door, but once you start to sweat you’ll be wishing you wore shorts and a T-shirt instead.

7) Replace Shoes After 400 to 500 Miles - For a sport with limited equipment needs, what’s on a runner’s feet is very important. And wihile getting a new pair of kicks is fun, it’s about more than just looking good on the road. Wearing worn out shoes can put unnecessary strain on your joints - and don’t wait for your shoes to be on their death bed to replace them. Get a new pair sooner than later and rotate them with your old standbys.

8) Wait to Run Until Two Hours After a Meal - Like the summertime pool rule for kids, you shouldn’t head out for a run immediately after eating that big pasta dinner. It takes about two hours for your stomach to empty, especially when you’ve concumed high-carb foods.

9) Warm Up (and Cool Down) With 10 Minutes of Easy Running or Walking - Warming up - and similarly, stretching - before a run is important. It prepares your body for exercise, slowly increasing blood flow and raising your core muscle temperature. The cool-down is probably even more crucial, as the lack of one can cause muscle cramps, nausea or even fainting.

10) It Takes Seven Years to Plateau - In a column for “National Masters News,” Mike Tymn shares conclusions from his seven-year adaption theory, which found that runners were posting their best times around seven years after they began a serious running practice. The time it takes to reach your plateau could be extended if you’re a lower-mileage runner.

11) Taking Should Be Easy During Daily Runs - Regular, everyday runs - not speed work, tempo runs or intervals - should be easy enough that you can hold a conversation while pounding the pavement.

12) Refuel Within 30 to 60 Minutes After a Significant Workout or Race - You wouldn’t take your car for a long drive without filling it up with gas afterward, right? The same goes for your body after a run. Replacing the glycogen that was depleted with carbs, as well as consuming protein to repair muscles, will help you recover faster and be prepared to run again.

13) Run at Least One 20-Mile Run Before a Marathon - A long run in the double digits can help stimulate the length of a marathon, including the effort your body will go through during the race. Plus, knowing you can run 20 miles - just 10K short of the whole marathon - will give you a big confidence boost on race day.

14) Schedule One Easy Day After Every Hard Day of Training - You can’t go, go, go at the same effort level all the time. Your body needs a chance to recover and rebuild after a hard workout before it can perform like that again. Always make sure to give yourself an “easy” day - meaning a slow or short run or a day of cross training - after every hard effort, to ensure you stay at your best.

15) Long Runs Should Be Three Minutes Slower Than 5K Pace - There’s no such thing as too slow when it comes to long runs, because the most important thing about them is completing the miles, not how fast you do so. Running too fast can impact recovery or even cause injuries.

16) Increase Weekly Mileage by No More Than 10 Percent - Upping your total miles too much week over week can be detrimental to your training and goals, causing an increase in injuries, burnout and more. Never run more than 10 percent farther than you did the previous week. For example, if you ran 20 miles one week, don’t run more than 22 miles the following week.

Link to Active.com article

Quote of the Week

“Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

- Steve Prefontaine

Video of the Week
VR Treadmill Run: Mon Repos Beach Australia (30:33)

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

Ongoing Events

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.

Early Morning Running Group Weekly Schedule

AORTA News: September 2nd, 2019

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 this Saturday 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.

Upcoming Local Races

ODK Cake Run
- When: Monday, September 09, 2019
- Time: 4:30 PM
- Where: Cater Lawn (new location)
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!

CDH Foundation 5K and Fun Run
- When: Saturday, October 05, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Ogletree Village
- Fee: $15 (1-Mile), $25 (5K)
- Description: Come out and support the CDH Foundation as we raise money to support Alabama CDH (congenital diaphragmatic hernia) and NICU families! The Sensigreen CDH Foundation provides support and hope to families who receive a CDH diagnosis. Our financial assistance is limited to families who are residents of the State of Alabama at this time. We will work with families in any location to connect them to other CDH families, other CDH support organizations and the best medical resources.

Weekly Whimsy

Fabric That Smells Better The More You Sweat
By Eric Mack, cnet.com

Is this a pipe dream or reality? Processes already exist to embed fabrics with scents like those from aromatherapy esential oils, but now researchers have combined the idea with concepts taken from advanced smart fabrics.

A team of engineers from the University of Minho in Portugal have developed two ways to modify cotton fabric so that it lets off a citronella aroma when it comes in contact with sweat. Their methods for using sweat against itself are outlined in the journal ACS Applied Materials and Interfaces.

The scientists used a protein found in pigs' noses (yes, hog snouts could be the key to sweet-smelling sweat) that binds to scent molecules. They also attached what's known as a carbohydrate-binding module, which binds to cotton. They used a second method involving fat-like liposomes rather than proteins to bind the pleasant scent to the fabric.

The tweaked cottons released the citronella scent when they came in contact with an acidic sweat solution. The pig nose protein-treated fabric emitted a "quick burst of scent," while the liposomes cleared the air with a slower, more controlled release.

"Both strategies revealed high potential," the engineers' paper reads. "Functional textiles incorporating fragrances could be an effective clothing deodorizing product."

As a bonus, citronella is also a popular insect repellent. Keeping both the mosquitoes and bad body odor away could soon be as simple as reeling off 50 quick jumping jacks.

Link to cnet.com article

Quote of the Week

“Running through airports with pounds of luggage -
that’s a good workout."

- Rachel McAdams

Video of the Week
Things That Heppen To Your Body When You Run Every Day (3:11)

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

Ongoing Events

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: August 26th, 2019

Running for Wrestlers Recap
Many thanks to all the runners and volunteers who helped to make this a successful event!

Running for Wrestlers 5K Race Results
Running for Wrestlers 1-Mile Fun Run video

Upcoming Local Races

Weekly Whimsy

12 Things You Should Never Say to Runners
By Erica Schuckles, Active.com

Runners are generally friendly people, always ready to offer an acknowledging wave or a quick tip to those just picking up the sport. However, there are a handful of sayings that will get a runner riled up faster than a pebble wedged in their running shoe. Heads up, non-runners: Make sure you never say these things to a serious (or even semi-serious) runner!

1. “Running is bad for your knees, ya know.”
Oh really? You know what’s bad for your body? Not running. In recent years, studies have shown that running itself does not contribute to knee injuries. In fact, some research suggests that running can strengthen joints by stimulating cartilage growth to protect against and reverse damage.

2. “Can’t you just skip your run today?”
Can you just skip eating, breathing and blinking today? Probably not. Our runs are necessary items on our daily agendas. We consider running part of our identity and schedule training like mandatory appointments. Going more than a day without a run is a big deal to us. So no, we can’t just skip our run today. Sorry, not sorry.

3. “You paid how much for those running shoes?”
Spoiler alert: Running shoes can be expensive. But it’s just a small price to pay to preserve our feet, legs, back and body. The right pair of running shoes can support and protect the parts of our bodies that play large roles in everyday movement, not just running. We consider a quality pair of shoes an investment in our running - and more importantly, our health.

4. “I could never run a marathon.”
There are always the naysayers who think running isn’t for them. These people have already counted themselves out and decided it’s too hard, so they don’t even try. We have it on good authority that anyone can run a marathon - you just have to try. And train, of course… you definitely have to train.

5. “You’re running on the wrong side of the road.”
This is actually something that runners occasionally get wrong. Running etiquette says to run on the left side of the road, against traffic. This allows you to see traffic heading your way - and dodge it, if necessary. We also hear the related, “Hey, that’s what the sidewalk is for!”, usually coming from drivers as they pass. If they would actually stick around to hear our answer, we would tell them that sidewalks are typically made of concrete. Asphalt roads are much softer and feel better on our joints

6. “You don’t look like a runner.”
‘And you don’t look like someone who casually throws around insults.’ Let’s get this straight. If you run, you ARE a runner. Sure, there are bodies that are better built for extremely fast running speeds, but it’s not always about speed. And as far as we’re concerned, the slowest runner at a race is as much a finisher as the fastest.

7. “Did you win?”
This always follows after telling someone about a recent race. The answer is usually no, because, well, most of us aren’t professional runners. But does it matter? No. Was it still an awesome accomplishment? Abso-freaking-lutely. And don’t you dare make me feel any less about it.

8. “Did you walk at all?”
This is another question that people have after hearing about a recent race. No, actually, I didn’t walk. But even if I did. WHY DOES IT MATTER? Running is sometimes hard, and sometimes we have to walk for a little bit. And that’s totally OK.

9. “Wow, you have some appetite.”
We run, therefore we eat. Food is fuel, and fuel is how we run farther and faster. There’s nothing like a long run to work up an intense runger, so be sure to steer clear of a runner’s path to the fridge afterwards, unless you’re offering carbs.

10. “Those shorts are pretty short.”
That may be true, but we dare you to try running in long (relatively speaking) shorts. Shorter shorts are practical, providing better range of motion for each stride. Plus, we’ve worked hard to make these short shorts look good.

11. “Don’t you get bored while running?”
Sometimes. But we also sometimes get bored driving down a lonely road, during a slow day at work or watching an awful movie. We’ve perfected the art of wasting time on runs by picking scenic routes, downloading our favorite podcasts or joining a running group. It’s just that simple. And believe us, there’s nothing boring about pushing ourselves on tempo runs, hill repeats or fartleks - and that word alone is the opposite of boring.

12. “Running sucks.”
TBH, sometimes, running does suck. But other times, it’s glorious and perfect and everything we could ever imagine. And that’s why we do it.

Link to Active.com article

Quote of the Week
“I think what endurance sports teach you is to stay dedicated, stay focused, and also to undersand you’re going to have ups and downs, but you need to keep running right through them."

- Kyrsten Sinema

Video of the Week
Impossible is Nothing (7:17)

From 5’7”, 292 lbs, John Brown dedicated himself to completing an Ironman in two years. His finishing time: 15:32:48!!
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

Dealing with Summer Heat
If the Auburn hills haven’t been challenging enough, summer in the “Loveliest Village on the Plains” doesn’t make it any easier. As they say, it’s not only the heat, but the humidity, which takes the wind out of the sails from the most devoted runner. Use the handy table below to regulate your effort levels. Take extra precautions when the apparent temperature goes above 90-degrees. Click on the chart or the link for the source article and additional tips when running in the heat.

http://www.marathonguide.com/training/coachmindy/heat.cfm

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: August 19th, 2019

Local Race This Saturday!

Running for Wrestlers 1-Mile / 5K
- When: Saturday, August 24, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Town Creek Park
- Fee: $15 (1-Mile), $25 (5K)
- Description: Start the new school year with a 5Kor 1-Mile Fun Run while also supporting your local wrestling club! The Auburn Takedown Wrestling Club is a non-profit organization for all local wrestlers from the youth up through high school levels. We do not receive any financial support from Auburn City Schools. The club is in its infancy and currently raising funds to support a year-round facility and furnish it with practice mats. Additional funds will be used to subsidize the cost of uniforms, training equipment, cleaning supplies, and other consumables. The 5K and 1-Mile routes will take runners and walkers on a scenic tour of a lovely, historic Auburn residential area. We look forward to having participants of all ages and fitness levels.

AU Welcome Back!!

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.

Schools Are Open - Be Safe!
It’s that time of the year where our local schools will be filled with the ever burgeoning youth population which means more traffic, crowded sidewalks, crosswalks and intersections. Despite all the warnings and admonitions, texting while driving is still an epidemic. In fact, “texting while driving has now surpassed drinking and driving as the leading cause of death among teens, according to a new study.”

The reality is that kids aren’t drinking seven days a week, but they are carrying their cell phones every minute of the day. We adults aren’t any better. A Pew Research group study showed that a higher percent of adults text and drive compared to teens. How many do YOU see in Auburn every day? From a runner’s perspective, a driving texter may get into an accident but may survive. A runner who gets hit by a driving texter will most certainly be maimed for life or killed. Be safe out there.

AORTA Member Spotlight - David Erickson
Meet this month's featured member - Auburn grad ’95, ultra-runner, and current AORTA Vice President, David Erickson.

Marital Status: Married to Laura Erickson

Children: Caroline and Claire

Occupation: Research & Development Manager – Milliken & Company

Alma Mater: BSME from Auburn – ’95

Current Personal Records
5K - 23:11
10K - 46:44
Half - 1:47
Full - 3:55
50K - Finished***

Running History: Started running regularly in the early 2000s, and became hooked after running in the 4th of July Peachtree 10k – so much so I’ve done it 16 more times! Lost about 60lbs when I finally improved my diet (in addition to exercise) and have worked hard since to keep it off.

Why Do You Run: I love it...the mental and physical challenges, burning a bunch of stress; helps to keep me motivated and in shape; great opportunity to eliminate noise and distraction from your day and focus your mind on something specific, OR nothing at all and just relax. Often on solo runs I try to use it for some quiet time and in prayer.

Next Goal/Race: 2nd year going for the 1200 club...got injured last year and hit 900+. This year looks like it will be close. Best year was 1400 miles. I’m ramping up training for something in the winter but haven't pulled the trigger on a race yet.

Fantasy Race Destination: I've got a bunch that I'd like to do at some point...Napa Valley, Disney, some of the Ragnar locations. I also dream about traveling internationally to run in cool races in other countries.

Favorite Races I’ve Done: I've really enjoyed the few races I've done that are relay team Ultra runs. I've done a beach 50m in Destin a couple of times (Destin Ultra), and an Appalachian Mtn 200m (Blue Ridge Relay). Competing as a team in a multi-leg event in a beautiful location is a great experience. Especially the legs that are in the middle of the night, and it’s just you and the road in front of you. I hope to do more of those in the future, and get a team up with this club.

Music on the Run: N/A, don't listen to anything - never could keep the earbuds in place!

Hobbies: In addition to running, I love playing golf and look forward to getting back in to tennis. Of course, I also love watching college sports - especially my Auburn Tigers!

Tips for New Runners: Have fun with it! Don't ramp up too quick and get injured. Also, don't get too hung up on the numbers (which is hard for me), but listen to your body and make smart decisions with your training plans.

Upcoming Local Races

ODK Cake Run
- When: Monday, September 09, 2019
- Time: 4:30 PM
- Where: Green Space (next to stadium)
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!

Weekly Whimsy

Are You Making These Treadmill Mistakes?
By Jackie Veiling, Active.com

There’s a reason the treadmill is jokingly referred to as the “dreadmill”. It can be boring, tedious and, with all that effort, you don’t even go anywhere!

But on brutally hot and humid days, it’s often an evil necessity and there’s a good chance you've found yourself on one recently. But is it possible you’re making treadmill running even worse with your form? Read on to see if you’re guilty of any of these mistakes.

1. Running Too Close to the Front of the Treadmill
If you’re practially on top of your TV monitor while running on the treadmill, you’re too close to the front. Many runners feel safer and more in control when they hug the front, but it’s causing serious damage to your form by compromising your natural stride. Always try to run in the middle of the belt, a few inches back from the front.

2. Looking Down at the Belt
Looking down strains your neck and creates tension in your shoulder. It’s also important to look directly in front of you rather than around the room to avoid taking a wrong step.

3. Always Landing on Your Heel
While landing on your heel is natrual and efficient in some running scenarios, when sprinting on the treadmill or doing any type of interval speedwork, try to balance heel strikes with forefoot strikes.

4. Purposefully Changing Your Stride
It’s easy to overstrike on treadmills and to unnaturally lengthen your stride to match the pace of the belt. Instead, your feet should be landing as close to underneath you as possible.

5. Setting Back on Your Hips
Lean slightly forward so that you’re engaging the muscles of the back and core to stabilize yourself and absorb shock. Even though you are technically stationary, your posture should be the same as if you were moving forward. Stacking your torso directly over your hips can create spinal compression and other back pain.

6. Watching the Big Screens
If you need to watch TV to make the time pass, stick to your individual monitor. Watching the gym’s big screens (and leaning your head slightly back to do so) will lead to a stiff neck the next day. You are designed to look out and just a little bit down while running. This means your eye line should be at the top of your monitor, which will keep your head in just the right position.

Link to Active.com article

Quote of the Week
“So many people condemn me for risk taking, but I find it sort of hypocritical because everybody takes risks. Even the absence of activity could be viewed as a risk. If you sit on the sofa for your entire life, you’re running a higher risk of getting heart disease and cancer."

- Alex Honnold
American rock climber best known for his free solo ascents.

Video of the Week
Nike ‘Men vs. Women’ Virtual Running Race Commercial (1:27)

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

Ongoing Events

http://www.marathonguide.com/training/coachmindy/heat.cfm

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: August 12th, 2019

AU Welcome Back!!

Saturday Run Route - Mt. Everest!

For those aficionados of hill workouts, have we got a treat for you! Saturday’s long route has it all. Starting with a gentle downhill on Dean, we’ll wet your appetite with a brief up and down on Thach followed by a long stretch down to Town Creek Park. That’s where the fun begins. We’ll kickoff with a short, discouraging climb up Azalea, a slight respite down, then a long moderate ascent on Ogletree. At 9 miles, we get to the good stuff. Opening with the demoralizing Moores Mill hill, we continue on East Samford and into AHS’ parking lot, followed by a humbling climb up to East Glenn, a brief but distressing stint up McKinley, then culminating with the soul-crushing quarter-mile ascent up Old Mill. From there it’s a relatively easy final ascent as your quads and calves protest in pain while you limp to the finish. Be sure to bring along an unsuspecting friend to share in the agony of de-feet!

Upcoming Local Races

Running for Wrestlers 1-Mile / 5K
- When: Saturday, August 24, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Town Creek Park
- Fee: $15 (1-Mile), $25 (5K)
- Description: Come out and start the new school year by participating in the first local Fall 5K race while also supporting your local wrestling club! The Auburn Takedown Wrestling Club is a non-profit organization for all local wrestlers from the youth up through high school levels. We do not receive any financial support from Auburn City Schools. The club is in its infancy and currently raising funds to support a year-round facility and furnish it with practice mats. Additional funds will be used to subsidize the cost of uniforms, training equipment, cleaning supplies, and other consumables. We are striving to become a quality program on par with the best in the state and it takes funds to do it. The 5K and 1-Mile routes will take runners and walkers on a scenic tour of a lovely, historic Auburn residential area. We look forward to having participants of all ages and fitness levels.

Weekly Whimsy

The 10 Commandments of Race Day For Runners
By Jackie Veiling, Active.com

Even the best of us have screwed up on race day. Here are 10 important rules for having your best run when it counts most.

1. Thou Shalt Not Carbo-Load to the Extreme
It’s not a bad idea to add a few extra carbs in your diet the day before a race, but focus less on binge eating and more on strategic fueling. A simple spaghetti dish with marinara will get you a lot further than anything heavy and cream-based.

2. Thou Shalt Layer
Weather can always change, so think layers. You may think the temperature looks okay, but did you check the humidity? Is the sun out? What’s the wind chill factor? There are several variables for weather - including unpredictable rain showers. Layers ensure you’re prepared for anything. And consider wearing layers you don’t mind parting with in case you don’t see them again after you toss them to the side.

3. Thou Shalt Not Wear Your Race Shirt on Race Day
Aside from the immediate marker that you’re a newbie runner, there’s actually a much more important reason: you shouldn’t be wearing anything new. This also goes for socks, running belts, body glide, compression sleeves - anything. Unless you’ve tested it during training, race day is not the time to try out new things. Whatever you do, don’t you dare put on a new pair of running shoes.

4. Thou Shalt Not Arrive Late
Be early… be really early. It’s almost guaranteed something will come up that you didn’t plan for… unexpected traffic, limited parking, or a ridiculous line at the Porta Potty. The point is to arrive to the race site early. There’s nothing worse than using precious race-day energy sprinting to the starting line before the gun goes off.

5. Thou Shalt Know the Course and Elevation Map
No one expects you to memorize the course, but it’s important to at least be familiar with what lies ahead, even if you’re just running the race for fun. You’re much more likely to make it up that monster hill at mile two if you know it’s coming.

6. Thou Shalt Not Be Intimidated
Running is as much a mental game as a physical one. It’s easy to let other runners get in your head. Try to avoid these urges and remember that running is a solo sport. Even if you’re looking to break into the top five in your age bracket, analyzing everyone around you will not help. This is your race, focus on that.

7. Thou Shalt Not Take Off Like a Bat Out of Hell
It’s all too easy to get caught up in the race-day hype, but sprinting across the starting line like it’s the 100-meter dash is one of the biggest mistakes you can make on race day. No matter how good you’re feeling during the first mile, stick with your normal pace. Not only do you want to avoid depleting all your resources too soon, you also don’t want an injury from overdoing it before your muscles are warmed up.

8. Thou Shalt Not Feed or Hydrate Differently During the Race
Trying new gels, eating new food or downing a new sports drink are all big don’ts on race day. Just like wearing new gear, fueling differently is an unnecessary - and often disasterous - risk to take. If you don’t drink much water while you run, don’t gulp down a full cup at every aid station. There’s no telling how your body will react to something new, even water. Play it safe, and stick with what you know.

9. Thou Shalt Make a Post-Race Plan
Your post-race moments should be spent basking in glory, not frantically calling your family members, making a scene and shouting that you’re at the bagel stand farthest to the right. Make a plan before the race for where to meet and when, and avoid the family drama and endless phone calls.

10. Thou Shalt Not Forget to Have Fun
The best race commandment: Have FUN! Running is about bettering yourself, and in many races, bettering your entire community. You might be working towards a new PR, but don’t make yourself miserable in the process. Enjoy your ability to move and don’t forget to smile for the race photos along the way.

Link to Active.com article

Quote of the Week

“I love the simplicity and freedom of running. A pair of shoes, and you are all set to explore new trails."

- Rachel Boston
American actress and producer

Video of the Week
5 Minute Running Form Fix (7:56)

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

Ongoing Events

http://www.marathonguide.com/training/coachmindy/heat.cfm

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: August 5th, 2019

Aug 10: Post-Saturday Group Run Meet Up at Blue Bagel

Treat yourself after this Saturday’s group run with a relaxing breakfast or mini-snack at the Blue Bagel in downtown Auburn! Grab a bagel and coffee with your fellow runners while sharing your glory and/or gory days on the pavement!

Location: Really?… Come on, you know where it is!
Ok... 120 N. College between Glenn and Magnolia, close to Mellow Mushroom and Toomer's Drugs. Now, get there!

Upcoming Local Races

Running for Wrestlers 1-Mile / 5K
- When: Saturday, August 24, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Town Creek Park
- Fee: $15 (1-Mile), $25 (5K)
- Description: Come out and start the new school year by participating in the first local Fall 5K race while also supporting your local wrestling club! The Auburn Takedown Wrestling Club is a non-profit organization for all local wrestlers from the youth up through high school levels. We do not receive any financial support from Auburn City Schools. The club is in its infancy and currently raising funds to support a year-round facility and furnish it with practice mats. Additional funds will be used to subsidize the cost of uniforms, training equipment, cleaning supplies, and other consumables.

ODK Cake Run
- When: Monday, September 09, 2019
- Time: 4:30 PM
- Where: Cater Lawn (changed 8/6)
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!

Weekly Whimsy

The 10,000-Step Goal is Overblown
By Bruce Horovitz, Washington Post Jul 29, 2019 (Excerpt)

The magic marketing number of 10,000 daily steps embraced by so many wearers of Fitbits, Garmins, Samsungs, and Apple Watches, may be about 2,500 steps more than necessary.

Acoording to a recent Harvard University study published in the Journal of the American Medical Association, among older women, as few as 4,400 steps per day helped to lower mortality rates. With more steps per day, mortality rates decreased before leveling off at 7,500 steps, the study found.

Truth be told, even the woman behind the study - who concedes that she, too, is enamored of her step tracker - can’t say how many steps are the right number for each walker.

“No one size fits all,” said I-Min Lee, an associate epidemiologist at Brigham and Women’s Hospital in Boston and professor at Harvard Medical School.

But no matter how many steps you take, merely wearing and using a fitness tracker - particularly for older women, older men and other people who tend to be somewhat inactive - “can be beneficial not only to your health but to your quality of life,” Lee said.

Link to article

Quote of the Week

“In training, you listen to your body.
In competition, you tell your body to shut up.

- Rich Froning Jr.
Crossfit Games Champion

Video of the Week
I Don’t Run - Danny Johnson (4:31)

How many of us can relate… to the ones he’s talking about?!
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

http://www.marathonguide.com/training/coachmindy/heat.cfm

Summer 5K Series - Opelika
Here we go, time for another season of Summer Swing 5K runs! Our first run was on Tuesday May 7th. You can find details for the run in the link to the right named "Click here for run details". This year will feature 13 runs in 13 weeks - we will not be taking a break for the 4th of July week. Pretty much everything else remains the same - a low registration fee of $10 for the entire series, or $1 per week, pay as you go. Hamburgers and hot dogs - at cost as usual. Runners 18 and under, free! There is a link for a map of the course in the right column. Anything else you might like to know, feel free to email me at durunforfun@yahoo.com, or give me a call at 334-524-5021. Looking forward to seeing everyone soon! Doug

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: July 29th, 2019

http://www.marathonguide.com/training/coachmindy/heat.cfm

Weekly Whimsy

How to Start a Running Routine
By Jen A. Miller, NYT, Jan 5, 2019

Starting a running routine, or getting back to running after a long break, can be daunting. It may feel weird and awkward and you might end up a bit sore afterward. Here are a few things you can do to get over that initial “what am I doing?” hump and build a running routine that lasts.

1. You Don’t Need a Bunch of Special Stuff. Really. There are a lot of running products out there. But to start, you don’t need any of it. While getting properly fitted for running shoes is important as you build your mileage, you don’t need them for your first few forays out.

2. Set a Realistic Goal. I would like to run a 100K ultramarathon in 2019. That is realistic for me given my past training. It would not be realistic for a new or born-again runner. A 5K is perfect for you if you’re one of these runners. It’s a challenge, but not one that will eat up your life or put too much stress on your body as it gets used to running.

3. Check out Couch to 5K. It’s a free, nine-week training program to help people go from no running to that 5K finish line, and then maybe beyond. It’s a great way to start.

4. Sign up for Your Goal Race. I have a hard time getting out the door if I don’t have a race on the docket. Spring and fall are popular 5K times, so you most likely can find one on a weekend.

5. Keep Track of Your Training. You want to be able to look back and see how you’ve progressed. It’ll keep you moving forward. This can be in a spreadsheet, a journal, or your calendar.

6. Brace Yourself. Forming any new routine is difficult, especially such a physical one. It’s easier to know that this challenge is going to take some work, so that you can prepare for it.

7. You Haven’t Failed if it Doesn’t Work. It just means you get a chance to learn from what didn’t go right., and adjust for the future. Running is hard. Sticking with it until it’s a routine is harder.

One common fear of new runners is that they’re worried they’ll finish last in their first race. If so, check out this Runner’s World feature about people who finished last, and lived to tell the tale.

Link to New York Times article

Quote of the Week

“Those who say it cannot be done
should not interrupt the people doing it.”

- Chinese proverb

Video of the Week
Bekele vs. Farah vs. Haile - Half Marathon Bupa Great North Run (7:56

One of the greatest half-marathon finishes of all-time by three of the greatest runners of all time! If this doesn’t get your pulse racing, you’re not human.
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: July 22nd, 2019

Weekly Whimsy

Why You Probably Shouldn’t Run a Marathon

If you’ve been running for a while, you’ve probably felt the pressure to run a marathon. You’re not a real runner until you conquer 26.2, right?

Wrong.

While finishing a marathon is a huge accomplishment, it shouldn’t be the goal for all runners. If you’re on the fence about toeing the line, consider a few reasons why a shorter distance may be more appropriate this year.

You’re Looking to Lose Weight
If you want to slim down, a marathon might not be your best bet. Fueling properly while training for 26.2 miles is a delicate balance and adding weight loss goals to the mix can set you up for a bonk. If your ultimate aim is to drop pounds, a clean diet and interval workouts might help you burn fat faster than monster long runs.

Your running feels blah
Passing on 26.2 for a year (or more) can help you avoid burn out. Runners often sign up for fall or spring marathons out of habit, but every once in awhile it can be beneficial to focus on another goal. Shooting for a 10k PR or planning an overnight relay with friends instead can keep things fresh.

The timing isn’t right
Maybe you just started a demanding new job or you have a lot of travel planned; forcing marathon training into an already packed schedule might leave you stressed and unhappy - and potentially undertrained! Perhaps this is the year to run for enjoyment.

You have other goals
When you train for a marathon, long runs, endurance workouts and recovery will become your priority. There isn’t much time or energy for other activities. If you have your eyes on another athletic endeavor - say, completing your first triathlon or really focusing on your yoga practice - it might be best to put your 26.2 plans on hold.

You’re on a tight budget
Sure, there are low-cost marathons to be found, but if you’ve got your heart set on a big city experience like New York City or Boston, prepare to fork over a few hundred dollars. And once you add in travel expenses, gear and extras, training can take a pretty big chunk out of your wallet. If you’re trying to stick to a strict budget, look for low-cost (or free!) running events instead.

You have a nagging injury
Maybe you’ve got shin splints that keep coming back or a nagging hamstring pull; whatever the case, if you’re not feeling 100 percent, the rigors of marathon training will likely make things worse. Pass on long races for now and focus on getting strong and healthy. If you’ve been putting off physical therapy or strengthening your glutes, now’s the time. The race will be waiting for you next year.

All your friends are doing it
Sure, it helps to have buddies for those double-digit long runs, but if the only reason you’re interested in a marathon is peer pressure, it’s time to reevaluate. Marathon training is intense and 26.2 miles is a long way to run if you’re not all in. Before you commit to a months-long endeavor, make sure you’re signing up for the right reasons. If marathons aren’t your thing, figure out what type of running event truly motivates you, and do that instead.

Link to Active.com article

Quote of the Week
“I believe that every human has a finite number of heart-beats. I don’t intend to waste any of mine running around doing exercises.”

- Buzz Aldrin: astronaut, fighter pilot
Second human to walk on the moon

Video of the Week
Marathons - Liz Miele (1:33)

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

Ongoing Events

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: July 15th, 2019

AORTA Summer Party! Next Sunday, July 21st

Please join us for a family friendly afternoon of food, fellowship and fun! AORTA members, non-members, and their families are all invited. If you plan to attend, please RSVP via the SignUpGenius website and bring a food dish. Folks with last names beginning with A-N are asked to bring a side dish. Those with last names beginning with O-Z are asked to bring a dessert. AORTA will supply burgers, hot dogs, and beverages. Hope to see you there!

Date: Sunday, July 21st
Location: Chewacla State Park, Beach Pavilion
Time: 4:00 PM - 6:00 PM

Saturday Group Run
Thanks to everyone who showed up for this past Saturday’s group run!

Weekly Whimsy

What Does Running Do To Your Brain?

Many of us runners readily know how running improves the way we think and feel. Just why this is the case hasn’t always been clear… up until now.

A 2018 experiment at West Michigan University showed that running quickly for half an hour improves “cortical flicker frequency” threshold which is associated with the ability to better process information. Other studies from the Lithuanian Sports University and Nottingham Trent University showed running intervals improved “executive function”, a suite of high-level faculties that include the ability to marshall attention, tune out distractions, switch between tasks, and solve problems. Measurable gains were demonstrated after onlyl 10 minutes of interval sprints.

A brain imaging study found that meditation and running simultaneously engages executive functions while turning down the “default mode network” - the instigator of mind-wandering and the voice that ruminates on your past, typically associated with clinical depression.

When you’re stressed, your liver converts tryptophan into knyurenine. Some of that knyurenine works its way into your brain where its accumulation has been strongly associated with stress-induced depression, anxiety disorders and schizophrenia. Exercise increases the levels of the enzyme kynurenine aminotransferase in your muscles. This enzyme breaks down knyurenine into kynurenic acid which cannot be absorbed by the brain.

The long popular idea of the “endorphin rush”, born in the 80s and 90s, had a flaw in that beta-endorphin does not cross readily through the blood-brain barrier. In a 2008 study, functional brain imaging showed that beta-endorphin levels do indeed spike in the brain after a two-hour run, correlating with the runners’ self-reported feelings of euphoria.

Experiments with lab mice showed that running-induced endocannabinoids reduced anxiety and perceptions of pain. Given that levels of endocannabinoids circulating in runners’ blood after 30 minutes of moderately intense treadmill running, it’s a good bet that the same mechanisms in mice work in our minds.

While the physical benefits of running and aerobic exercise are well established, we are starting to see why running can have profound benefits for our mental health too!

Link to The Guardian article

Quote of the Week
“So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become invevitable.”

- Christopher Reeve (1952-2004)
American actor, director, producer, screenwriter, and author

Video of the Week
T-Rex Race in Auburn? - Yes!… Auburn, Washington (0:29)

Could this be the greatest race in history? Several Tyrannosaurus Rex battle it out to see which T-Rex is the fastest in the world at Emerald Downs in Auburn, Washington.

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

Ongoing Events

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: July 8th, 2019

AORTA Summer Party! Sunday, July 21st

Please join us for a family friendly afternoon of food, fellowship and fun! AORTA members, non-members, and their families are all invited. If you plan to attend, please RSVP via the SignUpGenius website and bring a food dish. Folks with last names beginning with A-N are asked to bring a side dish. Those with last names beginning with O-Z are asked to bring a dessert. AORTA will supply burgers, hot dogs, and beverages. Hope to see you there!

Date: Sunday, July 21st
Location: Chewacla State Park, Beach Pavilion
Time: 4:00 PM - 6:00 PM

AORTA Member Spotlight - Cash and Duke

This month’s spotlight is on Cash Wilson and Jayden Duke Deramus. Both Cash and Duke recently medaled at the Alabama Recreation and Parks Association State Meet and the Alabama State Games. By placing at these meets, both have qualified to compete at the upcoming national meet at Lynchburg, VA on August 3rd and 4th! AORTA wishes both Cash and Duke the best of luck!

Weekly Whimsy

Why Is Running On The Decline?

Midlife crises aren’t what they used to be. Serious running is in decline. One reason? Completing the marathon at the age of 40 may no longer confer the bragging rights it once did.

Not everyone signs up for these races, but they are one of the few objective measures of interest in the activity. At their peak, they represented a $1.4 billion industry that fed even bigger ones, from shoes and apparel to wearable devices.

A recent study in collaboaration with IAAF of 70,000 road races in 193 countries since 1986 observed a declining trend in the last two years. The total number of finishers was down 13% from 2016. Data from Running USA which tracks a much larger number of events, also shows a downward trend.

Source: RunRepeat

So what explains the decline? Boredom and high fees have been identified as possible causes, but the age distribution provides an important clue as to what’s going on.

Source: RunRepeat

In 2003, a lot of runners did a marathon at 40, 50, and 60. Today, that thought process isn’t dominating anymore. The achievement element is in decline. Millions have now completed a marathon, expanding what used to be an exclusive club of fanatical achievers to a crowd of more-or-less committed amateurs. As that cachet disappeared, extreme athletes have moved on to other pastimes; ultra-marathons have boomed, and Ironman became a valuable brand.

"Researchers have also reported that participants find less enjoyment and gratification from the physical act of running…” (editor's note - or are people getting less active?) For those continuing to sign up for events, they are an increasingly social pastime - an experience rather than a sport.

Link to Bloomberg article

Quote of the Week

“Be the change you want to see in the world.”

- Mahatma Ghandi

Video of the Week
Life in Motion: Ultra-Trail Runner Krissy Moehl (13:13)

For over 10 years top ranked ultra-marathoner Krissy Moehl has participated in and won ultra-trail events around the world ranging from 50km to 103 miles. She enjoys both the physical and mental transformations these miles bring to life.
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: July 1st, 2019

AORTA Summer Party! Sunday, July 21st

Date: Sunday, July 21st
Location: Chewacla State Park, Beach Pavilion
Time: 4:00 PM - 6:00 PM

Weekly Whimsy

Science: Fitness Trackers Don’t Work. Wear One Anyway

Personal technology is getting a bad rap these days. Our devices, apps, and platforms, experts increasingly warn, have been engineered to capture our attention and ingrain habits that are less than healthy.

Unless, that is, you’re talking about fitness trackers. For years, the problem with Fitbits, Garmins, Apple Watches and their ilk has been that they aren’t addictive enough. About one third of people who buy fitness trackers stop using them within six months, and more than half eventually abandon them altogether.

For those who do continue to use them, it’s unclear whether these devices actually makes them more fit. In a controlled trial involving 800 test subjects between June 2013 and August 2014, the study found that after one year, the activity tracker had no effect on test subjects’ overall health and fitness - even when combined with a financial incentive.

A second study, conducted between October 2010 and October 2012, examined a combined weight loss program with a fitness tracker. The results published last year in the Journal of the American Medical Association showed that subjects without fitness trackers lost more weight than their gadget-wearing counterparts - a difference of about eight pounds!

Although clearly embarrasing for fitness device companies, this shouldn’t discourage you to ditch your fancy new fitness tracker. The studies above involved first generation devices whereas signs suggest that newer wearables are finally becoming more addictive. Some surmise the reason is that the devices have become much more capable and feature rich. Coupled with a more robust and effective user interface, these fitness devices are finally poised to hijack our brains - and bodies - for good.

Link to Wired.com article

Quote of the Week
“Do not let your fire go out, spark by irreplaceable spark. In the hopeless swamps of the not quite, the not yet, and the not at all, do not let the hero in your soul perish and leave only frustration for the life you deserved, but never have been able to reach. The world you desire can be won, it exists, it is real, it is possible, it is yours."

- John Galt in Atlas Shrugged by Ayn Rand

Video of the Week
Virtual Run on Waikiki Beach and Downtown Honolulu! (30:34)

Load this on your treadmill and enjoy a 30-minute, 6K “virtual run” down Waikiki’s famous beach and downtown Honolulu!
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

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 Saturday 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.

Early Morning Running Group Weekly Schedule

AORTA News: June 24th, 2019

AORTA Summer Party! Sunday, July 21st

Date: Sunday, July 21st
Location: Chewacla State Park, Beach Pavilion
Time: 4:00 PM - 6:00 PM

Weekly Whimsy

Nurse Denied Marathon Record Has Decision Overturned

A nurse who was denied a world record because she ran the London Marathon in trousers instead of a skirt has seen the decision overturned.

Jessica Anderson, a NHS nurse at the Royal London Hospital, crossed the line in just 3:08:22, wearing her medical scrubs.

She beat the time set by Sarah Dudgeon in 2015 by 32 seconds.

Ms Anderson was denied the title because Guinness World Records (GWR) rules stated that a nurse’s uniform must include a white or blue dress, a pinafore apron and a traditional nurse’s cap.

She was told scrubs could be confused with the fancy-dress requirements for a doctor’s uniform.

The decision was heavily criticised,many of whom tweeted pictures of themselves wearing scrubs similar to those she had used for the race. GWR have now overturned what they admitted was an “outdated” decision.

Offering an unreserved apology to Ms Anderson, the firm's senior vice president Samantha Fay said: "Over the weekend it has become quite clear to Guinness World Records that our guidelines for the fastest marathon wearing a nurse's uniform were outdated, incorrect and reflected a stereotype we do not in any way wish to perpetuate.”

Link to Independent article

Quote of the Week

“Just do the best with what you have,
and you’ll soon be doing it better."

- Gil Hodges
Major League Baseball first baseman and manager

Video of the Week
Trailer: Brittany Runs a Marathon (4:13)

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

Ongoing Events

Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series started Wednesday, May 29th and runs through June 26th. The event will be held at the Auburn High School campus. Join us for 5 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 5 weeks is $40 with a T-shirt ($20 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). Results will be posted each week.
* Link to registration form

Have Gently Worn Running Shoes?
Are your running shoes past their useful running life? Most are normally good for 300 to 500 miles but can still have a lot of “sole” left in them! If yours are ready for retirement, bring your gently used running shoes on Saturday 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.

Time to Join or Renew your Membership!

If you’re still not an official member of the BEST running club in the Auburn-Opelika area, don’t put it off until tomorrow… do it today! While the bulk of membership fees offset the costs associated with local races, a small portion goes to various local charities, bi-annual club parties, and 600/1200 Mile awards.

How to Join/Renew
- Click on the RunSignUp logo at right to signup as an AORTA member online.
- Annual fees are $25 for individuals, and $30 for families with the membership period running for one year from the day of membership.

Early Morning Running Group Weekly Schedule

AORTA News: June 17th, 2019

June 18th: Club Meeting @ Chappy’s Deli!

Mark your calendars and join us for our quarterly AORTA club meeting to be held at Chappy’s Deli! This will be an informal social gathering to allow current members, new members and non-members to mingle and hobnob in a non-running environment. You’ll also be able to meet with board members, find out more about our club, hear about future events, and pick up an AORTA sticker for your car! If you plan to attend, please signup through the SignUpGenius link below so we have an idea of how many plan to attend.
Date: Tuesday, June 18th
Time: 6:00-7:00 PM
Location: Chappy’s Deli in Auburn - “Partition” Room in the Rear
RSVP: Please signup through SignUpGenius

Weekly Whimsy

6 Ways to Take Your Running to the Next Level

It’s one thing to dream of that momentous breakthrough—and another to create it. At some point you need to ask: What elements are missing from my training? What bad habits have I let sneak in? What have I resisted changing in my lifestyle? If you're looking to take a big leap too, here are 6 foolproof ways to get serious about your running.

1: Emphasize Endurance
Increasing your mileage comes with a host of benefits: increased capillary density, greater numbers of mitochondria, better usage of fat as fuel while running fast, muscle fiber adaptations, and higher glycogen storage. These cellular-level changes allow you to maintain a desired pace for a longer time by making your body more efficient with oxygen usage and energy production.

Increasing your mileage takes time. To make a 25 percent increase in volume, a person accustomed to running eight hours a week would now be running 10 hours.

Adding volume does increase the risk of overuse injuries such as IT band syndrome and tendinitis. To lower the risk, Ben Rosario, the head coach of Northern Arizona Elite, has two recommendations. “First, make sure you’re running on soft surfaces for the majority of your mileage,” he says. “Second would be to put an even bigger premium on postrun recovery; foam rolling, flexibility exercises, and massage are three big ones.”

Rosario also says that when trying to develop the aerobic system, patience is a virtue. You may not get faster for a while, but workouts will get easier over time. “Sometimes it’s just about trusting what you’re doing,” he says.

What to Change: Run more miles, even if you’re training for the 5K.
Why: Upping your mileage safely is the best-known way to improve your aerobic capacity, which increases speed endurance or how long you can sustain a pace during a race.
The Challenge: Making a jump in mileage requires patience.

2: Make Recovery a Priority
Mike Caldwell, Greenville's track club-elite head coach, has his team's recovery runs limited to 45 minutes total, twice a week. That’s it. For elite college runners used to averaging 12 to 15 miles per day, this sounds downright crazy.

“I think a lot of people just don’t understand recovery,” Caldwell says. “Our recovery days are vital to our system. We’re able to run hard on our hard days [because] we only ran 45 minutes on [recovery days].”

Lowering your mileage on easy days can be difficult mentally, as higher mileage spells higher fitness. Training volume is certainly a big factor in performance, and lowering it too much on your recovery days can be detrimental if the total aerobic stimulus is too low. Runners who are hesitant to lower their recovery day mileage significantly should consider slowing the pace. This reduces stress on the body while allowing for more volume. Because all fitness gains occur during recovery, it’s critical to find a personal balance between the volume and intensity of hard days and easy days.

Some groups may opt to go longer or run twice a day on their easy days. Some research says doing two runs on your easy days will increase growth hormone production and thus speed recovery. There’s no one answer that works for all.

Ensuring adequate recovery comes down to more than just distance and pace. Eating a nutrient-rich diet, training on a multitude of surfaces, and wearing proper shoes can all reduce the wear and tear on the body and speed your recovery from harder sessions. Rosario says there’s one other ingredient that runners of all levels neglect. “Sleep, sleep, sleep,” he says.

It’s not just tired muscles that need sleep, either. According to a 2014 review article published in Sleep Science, sleep deprivation reduces your ability to maintain attention and increases perceived exertion. It also affects your ability to thermoregulate, making it more difficult to perform well in adverse conditions, and increases cardiac effort. In this state your central nervous system is too depleted to produce the effort needed to run fast. Generally if you’re not getting seven to nine hours of sleep per night, you’ll be hard-pressed to run your best.

What to Change: Lower your recovery day mileage and/or slow your recovery pace, and get more sleep.
Why: Failing to recover sets you up for injury and burnout.
The Challenge: Sport is rife with messages that say to get better you have to work harder. Cutting back on recovery day mileage seems counterintuitive to getting faster.

3: Become a Complete Athlete
In the 1970s and ‘80s, runners rarely thought about strength: The weight room was a scary torture chamber where hulking football players worked out. In the last decade, if you wanted to sound like an informed member of the running world, you threw out one simple word about strength: core. Developing those magical muscles in your abdomen, trunk, and lower back was touted as the most vital ancillary work you could do.

Core stabilizing muscles are certainly important, but so are the muscles, ligaments, and tendons in the lower and upper body. Several studies have found evidence that lifting heavy weights, especially with the lower body, improved race times for well-trained distance runners.

Attention in the strength and conditioning world has moved away from raw strength and more toward reducing the discrepancy in strength and flexibility between paired muscles. “Functional movement is really the buzzword,” Rosario says. “We make sure to address any biomechanical inefficiencies. We make sure their strength is equal on each side.”

While exercises targeting the abs, obliques, lower back, and hips are still included in this program, so are exercises that work on the quads, hamstrings, calves, Achilles tendons, shoulders, and chest muscles. Rosario’s athletes use mostly kettlebells and their own body weight. Other coaches add in balance boards, medicine balls, and elastic bands. The goal is addressing strength imbalances and applying them in a running-specific manner. To lower the risk of injury, Rosario’s athletes are not permitted to move on to heavier weights until they have mastered good form.

Another option to develop strength and power is to train on steep hills. One recent study found that hill runs developed stronger hip flexors, which could be related to better form, efficiency, and faster times. John Goodridge, Eastern Michigan University coach, says hills sprints are just as effective as lunges or squats.

Many coaches find that explosive hill reps of seven to 10 seconds on a steep grade (20 to 30 percent) are equally as effective as squats and lunges in building lower-body power.

What to Change: Strength train your whole body, not just your legs or midsection.
Why: You need full-body strength to run with your best possible form, using your full range of motion and power. Strength also reduces injury risk. You can’t get all the strength you need just by running more.
The Challenge: Strength training takes extra time and energy on top of running. It tends to be a tedious discipline with none of the joy or clearly visible progress of running.

4: Switch to High Octane Fuel
Let’s be honest: Runners have a strange relationship with food. Running double-digit miles each week can make you as ravenous as a 14-year-old boy during a growth spurt. But what’s good to eat? Every day batches of articles circulate the internet extolling the virtues of eating like a caveman, abstaining from sugar, eating more fat, eating less fat, going raw, and everything in between. Experts on TV lambaste “Big Food” for poisoning the masses with GMOs but offer few viable solutions. It certainly takes all the fun out of a postrun treat.

Emily Brown, a registered dietitian at the Mayo Clinic Healthy Living Program and a former elite runner, says it would be better if runners looked at the performance-enhancing qualities a food brings to the table rather than how it can hurt them. “I always try to address nutrition from the standpoint of the positive influence it can have on health and performance, versus focusing on the negative,” she says. “An optimal diet can benefit an athlete by increasing energy, both for training and everyday activities, as well as enhancing recovery from exercise.”

One small way to start getting better fuel for performance is by packing your own snacks, Brown says. Healthy and convenient snacks that provide quick energy include whole-wheat crackers with nut butter, trail mix with dried fruit and seeds, and fruit smoothies. Minimal processing is good, because the additives found in many commercially produced foods can negatively impact your performance. Simple sugars increase the production of cortisol, a hormone that can inhibit recovery from workouts if it’s constantly flowing through the bloodstream. Man-made fats, such as partially hydrogenated oils (trans fats), have been linked to increased inflammation, high cholesterol levels, and poor cardiovascular health—definitely not the side effects you want if you’re in serious training.

That doesn’t make all processed foods bad, Brown says. Consider cereal, for instance. “Some choices are very obviously sugar bombs disguised as a health food,” she says. “But some breakfast cereals are low in sugar and fortified with a number of nutrients that athletes may struggle to get enough of, such as B vitamins, vitamins A and D, iron, and zinc.”

What to Change: Increase your intake of healthy, nutrient-rich foods to improve your performance.
Why: Food is more than calories to burn for energy. Real foods contain nutrients that can improve cardiovascular health, speed recovery, protect you from disease, provide more consistent energy, and result in prolonged periods of better health.
The challenge: Processed foods are convenient, inexpensive, and well-marketed. Eating habits are tied to lifestyles and emotions. Runners may feel immune from the need to monitor their intake.

5: Embrace Positivity
“Run joyfully.” It is Goodman’s mantra, her website’s name, and what she tries to personify when she opens the door every morning to put in her miles.

Controlling your mental outlook is no New Age gimmick, nor a call to abandon concrete goals. You can be a positive perfectionist. Eminent German psychologists Arne Dietrich and Oliver Stoll have published recent studies that show how perfectionism falls into two categories. Positive-striving perfectionism leads you to set high standards and benchmarks for your performance and helps you achieve your goals. Self-critical perfectionism, on the other hand, leaves you in a state of constant worry and disappointment and is correlated with anxiety, stress, and depression. Despite all their attention to detail, self-critical perfectionists were less likely to achieve their goals because any minor setback was seen as defeat.

This is one reason why experiencing running as an autotelic experience (one that’s enjoyed for its own sake) may be the key to running faster. Putting in more miles, doing quality work, and experimenting with different workouts become rewards, not chores, when pleasure is found in the act itself. That doesn’t mean every mile will be wonderful, Goodman says. But if you take a moment, even in the middle of a raging nor’easter or a tough workout, to remind yourself how fortunate you are to be running in the first place, then you’re more likely to appreciate the process.

“We don’t have the power to change an experience—an experience is what it is,” Catalano says. “But we do have the power to change how we experience that experience. You can let those dark voices [in your head] overwhelm you and have a bad day, or you can make the voices focus on all the good stuff, and it turns out to be a pretty amazing day. And the thing is, it’s the same damn day.”

What to Change: Enjoy running for running’s sake, not just for its outcomes.
Why: A happy, positive runner performs better and feels more satisfaction.
The Challenge: Runners are competitive—we use the numbers to convince ourselves of our worth. It is difficult to accept the relativity of our performances and reframe our perspective. Plus, some days running just doesn’t feel good, and positive psychology can feel like a load of you-know-what.

6: Be Persistent and Consistent
Tolstoy said, “The two most powerful warriors are patience and time.” Distance runners understand this, but can be lulled into forgetting it when life gets busy and goals feel distant, perhaps unattainable.

Year-in and year-out consistency can make all the difference in the world when it comes to making a big jump in performance. “Distance running takes patience,” says Art Siemers, head cross-country coach at Colorado State University. This can be a challenge in the age of instant gratification, but those athletes who possess patience and a strong work ethic usually succeed.”

This same type of patience applies to noncollegians as well. It can be hard to keep training when it seems like you’ve plateaued, but staying consistent creates the changes that lead to new levels of performance down the road.

What to Change: Make running a default part of your life: every day, week, month, and season.
Why: Big leaps in running come about only by transforming your body, and those transformations only occur over time.
The Challenge: It’s hard to measure the progress of one day and too easy to convince yourself it doesn’t make a difference. It’s also easier to negotiate the time and find the willpower for a hard, short-term push than to adopt a long-term lifestyle change.

Link to Runner’s World article

Quote of the Week
“In a marathon I never let myself think, I’ve got 26.2 miles ahead of me. You have to think of your race as it is then and there. At the same time you keep in mind the prospects for the future."

- Bill Rodgers

Video of the Week
8-Year-Old Runs a 3:32 Marathon AFTER Chemo! (4:13)

Nate Viands was diagnosed with leukemia in 2014. After years of chemotherapy, he started running with his father. In the fall of 2018 he joined a cross country team and won the national age group championships. A week later he ran the NRC Trail marathon finishing in 3:32 and 55th place overall!
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

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 Saturday 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.

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

AORTA News: June 10th, 2019

June 18th: Club Meeting @ Chappy’s Deli!

Weekly Whimsy

What Exactly Is a Tempo Run?

Tempo Runs are a staple of elite runners but can also help regular runners to improve their performance. But while a tempo run is a key staple in the training diet, very few people actually know what exactly the recipe calls for. In fact, there’s a lot of misconceptions about the tempo run. But learning how to incorporate it into your running routine can bring you lasting benefits—especially on race day. Here’s everything you need to know about the tempo run.

How to Find Your Tempo Run Pace
A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D. Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Thus, the dreaded dead-leg sensation doesn’t set in. That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily for at least 20 minutes. For those fond of using heart rate monitors, tempo runs should be done at 90 percent of maximum and feel “comfortably hard.”

How Tempo Runs Help You Get Faster
According to exercise physiologist and coach Pete Pfitzinger, not all competitors benefit equally from tempo runs. “Athletes racing from 15K on up to the marathon receive the most benefit from tempo runs because the physiological adaptations are most specific to the demands of those races,” he says. “An improvement in lactate threshold is only a small benefit for a 5K race, because it’s run well above lactate-threshold pace.” In longer distances, however, your performance is determined primarily by your lactate-threshold pace. So tempo runs provide a direct benefit in longer races for beginners and elites alike.

The beauty of tempo is that it doesn’t require a track or mile markers, but simply relies on time, making it an ideal workout if you’re traveling or just starting a training program, since running down the clock can be a lot less daunting than tackling mile repeats.

The Mental Benefits of Tempo Runs
Tempo running not only improves runners’ physical fitness, but their mental strength, too. According to Bob Williams, distance coach at Concordia University, “I really believe in tempo running because it helps the athlete feel that sense of toughness they experience when they compete.” Training at speeds that aren’t quite all-out efforts taps into the concentration required to develop mental toughness for racing.

How to Incorporate Tempo Runs Into Your Training
Tempo workouts should be part of your weekly routine, whether you’re running for fitness or looking to set a personal record. They build both slow- and fast-twitch muscle fibers, which leads to gains in speed and endurance.

So how can you work them into your workout? You have several options.
- For long-distance athletes, tempo runs of four to six miles at 15K to half-marathon race pace.
- For marathoners, up to nine miles at between half-marathon and marathon race pace, or a 13-mile run followed by five miles at between half-marathon and marathon pace. Runs two of these every three weeks during a race workup period and perhaps once a week (but before tapering) as race day approaches.
- “Cruise Intervals”: Rather than a constant pace at a certain time (i.e. - 20 mins at 7 min pace), cruise intervals are essentially tempo runs (e.g. - one mile or 10-minute runs) with 30-60 second rest periods. This allows greater volume with less chance of injury or burnout.
- “Bookends” - During long runs, bookend tempo runs (e.g. two 20-min runs) around an easy one-hour run.
- “Cut-down” - Start a two-mile run at conversational pace and speed up to a hard tempo effort at the end.

The key to a tempo is that you stick to a steady, specific, planned pace.

Link to Runner’s World article

Quote of the Week

“Jogging is very beneficial. It’s good for your legs and your feet. It’s also very good for the ground. It makes it feel needed."

- Charles Schultz
Creator of the Peanuts” comic strip

Video of the Week
Adidas - Long Run (1:01)

Athletes: Muhammad Ali, Zinedine Zidane, Laila Ali, David Beckham, Tracy McGrady, Ian Thorpe, Haile Gebrselassie, and Maurice Green.
Note: "The Long Run” is a metaphor of Ali’s legacy through time. You don’t see them breaking records in their respective sports. Instead, they are all moving forward together, following the lead of a youthful Ali. It’s an intemporel moment where everyone comes together as a team, embracing the same philosphy.
* AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service.

Ongoing Events

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 Saturday 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.

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

AORTA News: June 3rd, 2019

AORTA Winners!
Congratulations to the following club members who completed this weekend’s Dam Yeti 50M and 50K ultramarathons! Also to our May water stop volunteer winner of a $25 Belk gift card!

Dam Yeti 50 Miler Dam Yeti 50 Kilometer
- Morgan Brown - Nicole Carter
- Summer Vaughan
- Lori Connors
- Mike Brown

May Water Stop Volunteer: Mari Wilkes

June 18th: Club Meeting @ Chappy’s Deli!

Weekly Whimsy

Wed, June 5th - Global Running Day!

Grab your running shoes and mark your calendars: June 5 is Global Running Day. What started as National Running Day in the United States in 2009 has grown into an international movement. “Global Running Day is a worldwide celebration of running that encourages everyone to get moving,” according to the official website. That could be a long run; it could be a walk around the block.

Making running truly available to everybody has been the mission for the District Running Collective (DRC) in Washington, D.C. One of the group’s founders, Matt “Mars” Green has witnessed first-hand how running can change lives, and he fully embraces setting aside a day to recognize that. “No one really took ownership of running in the city [of Washington, D.C.],” Green says. “Our crew is a point of entry for a lot of non-runners. When you have a holiday [like Global Running Day], the attention to the topic is a lot stronger. It’s a way for us to join together and preach the gospel of running.”

“I think of Global Running Day almost like Valentine’s Day,” says Jamaican Olympian Aisha Praught-Leer. “Send a text to your running friends—as many as you can possibly find. Find a place to meet and go for a run. Talk about what you love about running and follow that up with coffee and brunch, the true runner one-two punch,” she says. “And maybe throw in some strides at the end of your run just to celebrate running fast. You gotta.” 

“Community is so important. One of my favorite things about running is that it is such a unifier,” says Praught-Leer. “And Global Running Day is the perfect holiday for all runners. I love it.”

Link to runnersworld article

Quote of the Week

“Nothing helps me sort out problems better than lacing up my shoes and taking a turn around the park."

- Judith Kaye
Runner and former chief judge of New York

Video of the Week
Marathons are for Losers (1:50)

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

Ongoing Events

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 Saturday 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.

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

AORTA News: May 27, 2019

Plogger Run Recap!

Warm summer skies greeted Saturday’s group as they “plogged” (collected litter) along 20+ miles of Auburn’s streets centered around the Glenn/Dean intersection. Originally scheduled in conjunction with Earth Day, the event had to be re-scheduled due to inclement weather. Thankfully, mother nature cooperated this past weekend and our intrepid runners, turned ploggers, collected large amounts of sidewalk and road trash to help maintain Auburn’s unofficial title as “The Lovliest Village On The Plains!” Cold drinks and pastries rewarded everyone’s efforts at the end of their routes! Due to the overwhelming success and positive feedback, plans are to continue this event on a quarterly basis. Thanks to all who participated for doing their good deed for the week!

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 Saturday 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.

Upcoming Local Races!

Summer 5K Series - Auburn
The Auburn Summer 5K (and 1 mile Kids Run) Series starts Wednesday, May 29th and runs through June 26th. The event will be held at the Auburn High School campus. Join us for 5 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 5 weeks is $40 with a T-shirt ($20 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). Results will be posted each week.
* Link to registration form

Weekly Whimsy

4,000-Mile Trail System To Connect Both Coasts

It’s been a pipe dream of explorers for centuries. Now for the first time in history, both coasts will be connected by a trail that will stretch nearly 4,000 miles across the country. While the path will not be completed for years, trail goers can look forward to exploring the full route which was unveiled recently by the Rails-to-Trails Convervancy (RTC).

According to the plan, the trail will connect more than 125 existing trails and 90 trail gaps over more than 3,700 miles between Washington D.C. and Washington State. The Great American Rail-Trail will be multi-use, with public trails available for activites such as running, cycle, walking, wheelchair use, inline skating, cross-country skiiing, and horseback riding.

Click here or on map below for link to the interactive map!

Following a 12-month analysis, the route will run through 12 states - Washington D.C., Maryland, Pennsylvania, West Virginia, Ohio, Indiana, Illinois, Iowa, Nebraska, Wyoming, Montana, Idaho, and Washington - and is currently 52.4 percent complete. The route is also more than 80 percent off-road and separate from vehicle traffic.

Link to runnersworld article

Quote of the Week

“Every jogger can’t dream of being an Olympic champion, but he can dream of finishing a marathon."

- Fred Lebow
Founder of the NYC Marathon

Video of the Week
Tribute to Memorial Day (3:00)

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

Ongoing Events

Early Morning Running Group Weekly Schedule

AORTA News: May 20, 2019

Link to RehabWorks 5K Results
Link to RehabWorks 1-Mile Video

This Saturday - Plogger Runs!

Calling all runners looking to do good for themselves and our local community, all at the same time! Introducing, 'Plogging' : the exercise movement that not only benefits your mind and body, but also the environment. The term is a portmanteau word combining "picking up" and “jogging". Scandinavians dreamed up this environmentally friendly form of exercise that blends jogging and picking up trash. It’s basically like going on a treasure hunt during your workout, except your treasure happens to be trash left on the streets. Plogging appears to have started around 2016, but is now going global. Plogging is like high intensity interval training too, if you think about it. Bending down to pick up litter is like doing some core-boosting squats and can extend your range of motion, according to some fitness experts.

So mark your calendars for Saturday, May 25th at 6:00 AM and join us as a “Plogger” during our First AORTA Plogger Run! We willl start at our normal Saturday Run location at TCBY’s in the Corner Village Shopping Mall at the intersection of Glenn and Dean. From there, we will have various “Plogging” routes from which to choose. Bags and gloves will be supplied so we just need your bodies! Come out to help maintain our “Loveliest Village on the Plains”!
Who: YOU!
What: Plogger Run
When: Saturday, May 25th, 6:00 AM
Where: TCBY next to Kroger at Glenn/Dean
Why: To get healthy while cleaning up 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 on Saturday 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.

Upcoming Local Races!

Weekly Whimsy

Running Best at Reversing Aging

We all know that running helps build strong bones and strengthens muscles, but a European Heart Journal reports that it could also slow down signs of aging. The study also found that it was better than weight training.

A six-month study of 266 volunteers compared the effectiveness of three types of exercises: endurance, HIIT, and resistance training. The endurance group involved long runs, HIIT training consisted of a warm up followed by running intervals, and resistance training involved a variety of exercises such as crunches, chest presses and leg curls.

The researchers noted a greater increase in telomerase activity and telomere length in the white blood cells of participants in the endurance and HIIT groups, but not the resistance volunteers. Telomeres are stretches of DNA that can be found on the end of chromosomes that affect the way in which humans age.

Link to independent.com article

Quote of the Week
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own, and you know what you know. And you are the one whol’ll decide where you’ll go. Oh the places you’ll go."

- Dr. Seuss
Oh the Places You'll Go

Video of the Week
Don’t Give Up On Your Dreams (3:45)

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

Ongoing Events

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

AORTA News: May 13, 2019

Link to Royalty Run 5K Results
Link to Royalt Run 1-Mile Video

AORTA Winners!
AORTA winners from recent races.

2017 Royalty Run 5K
- Brook Moates: 1st Overall Female!
- Brodie Connors: 1st in Age Group
- Kimberly Tucker: 1st in Age Group
- Volunteer Gift Card Winner: Gary Leung

Featured Race of the Week

RehabWorks 4 Life 5K and Fun Run
Date: Saturday, May 18, 2019
Time: 8:00 AM (1-Mile0, 8:30 AM (5K)
Where: RehabWorks
2450 Village Professional Dr, Opelika
Fee: $10 (1-Mile), $25 (5K)
Awards: Great prizes for overall male and female winners and masters. All participants will be entered into a drawing for a 90-minute corrective soft tissue massage.
Description: RehabWorks 4Life 5K and 1 mile fun run will take place May 18, 2019 at the RehabWorks Opelika location. All proceeds will benefit clients at Rehabworks through the EAMC Foundation RehabWorks Fund. This fund can assist clients with minor pieces of adaptive equipment such as tub benches, hand held shower heads, grab bars and assistive devices for improved mobility .

Re-Scheduled: May 25th Plogger Runs!

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 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.

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! If you have a few hours to spare, come on out to enjoy a fun and rewarding experience. Sign up by clicking on the graphic at right!
*Bonus!* Race volunteers are entered in a drawing for a $25 gift card!

Upcoming Local Races!

Weekly Whimsy

Why You Should Never Start Running

You see us everywhere. We look so happy, fit, athletic and strong as we grind out the miles on treadmills, roads and trails. You WANT to be like us. You NEED to be like us. You WILL be a RUNNER.

Talk to any of us and we’ll rattle off all of the benefits. Running has so profoundly changed our lives that we want to shout it from the rooftops.

But… the truth is, running isn’t all rainbows and unicorns. There are some very real reasons why you want to avoid it all together. To save you from the pain and suffering, it may be best you never even think about running.

If you’ve come to this site for inspiration to start running, consider this your fair warning.

You will own more running shoes than regular shoes
You used to have nice things. Now you just have 100 pairs of running shoes. You’ll need a pair for road running, trail running, treadmill running and then extras to rotate through. A corollary is that you’ll need a larger closet and dresser to accommodate the running clothes, accessories, and race t-shirts you’ll begin to acquire.

You will have an earlier bedtime
There will come a time when you’ll have to choose between going out with friends on a Friday night for drinks or staying home to rest because you have a long run in the morning. There’s nothing worse than running with a hangover.

Your feet will look like aliens
Running will tear your feet up. There will be callouses, blisters and you may even lose toenails. Your feet will swell and grow larger. Be prepared to apologize every time you go in for a pedicure; it’s best to warn the nail technician for what they are about to see because it won’t be pretty.

You will need to learn a new language
PR, PDR, Gu, DNS, DNF, BQ, fartlek, tempo… To speak runner, you need to know the language. So many new words!

You will want to talk about it all the time
Your non-running friends will begin to avoid you just so they don’t have to hear about your last, or next, race. No worries though. Everyone will see it on Facebook, Instagram and Twitter anyway because you post about every. Single. Run.

You will want to run all the time
Driving down a street, you may see a runner and instantly wish it were you pounding the pavement. Even though you just ran that morning, you still want to run. If you are injured, you’ll want to run. If you are on a bike, you’ll wish you were running. You just want to run!

If you can endure the horrible side effects of running, lace up your running shoes. Running can and most likely will change your life for the better. It’s totally worth the horrible side effects just to endure the glory of a great run.

Link to Active.com article

Quote of the Week
“If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken him completely by surprise."

- P.Z. Pearce
Director of Champion Sports Medicine

Video of the Week
Corey Bellemore Sets New Beer Mile Record 4:33.6!! (8:53)

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

Ongoing Events

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- February Water Stops: Morgan Brown
- 2019 KD Shamrock: Mari Wilkes
- 2019 Dyslexia Dash: Lori Connors
- 2019 W.E. Winter “These Colors Don’t Run”: Brook Moates
- 2019 Run for the Raptors: Moses Kariuki
- 2019 Backpack International Family 5K: Elizabeth Wilhoit
- March Water Stops: Kathryn-Ruth Sasser
- 2019 Unity Stampede: Stephanie Kendrick
- April Water Stops: Damion McIntosh
- 2019 Royalty Run: Gary Leung

AORTA News: May 06, 2019

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 this Saturday 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.

Lots of Local Races/Events This Week!

Summer 5K Series - Opelika
Here we go, time for another season of Summer Swing 5K runs! Our first run will be Tuesday May 7th. You can find details for the run in the link to the right named "Click here for run details". This year will feature 13 runs in 13 weeks - we will not be taking a break for the 4th of July week. Pretty much everything else remains the same - a low registration fee of $10 for the entire series, or $1 per week, pay as you go. Hamburgers and hot dogs - at cost as usual. Runners 18 and under, free! There is a link for a map of the course in the right column. Anything else you might like to know, feel free to email me at durunforfun@yahoo.com, or give me a call at 334-524-5021. Looking forward to seeing everyone soon! Doug

Run/Walk for Mental Helf 5K - Alabama
- Distance: 5K
- When: Thursday, May 9, 2019
- Time: 6:30 PM
- Where: Kreher Preserve & Nature Center
Auburn, AL
- Description: Be part of our journey to raise awareness and understanding for mental illness in all 50 states in 50 days. This will be a non-competitive 5K run/walk on Thursday, May 9 at 6:30 p.m. at Kreher Preserve & Nature Center in Auburn. The scenic course will be on unpaved trails and may not be stroller-friendly. Runners and walkers will follow the yellow markers tacked to trees. Registration and check-in will open at 5 p.m. near the pavilion and will close around 6:15 p.m. All participants will receive a high-quality shirt. We will have a timing clock near the start/finish line but will not do chip-timing or awards. Parking in the parking lot off the College Street entrance.

Royalty Run 5K and 1-Mile Fun Run
- Distance(s): 1-Mile, 5K
- When: Saturday, May 11, 2019
- Time: 7:30 (5K), 8:45 (1-Mile)
- Where: USA Town Center, Opelika, AL
- Description: This 5th annual event is a fundraiser to offset our Dynasty competition team's travel fees and expenses for the 2018-2019 Season. The Dynasty team travel throughout the southeast competing and performing several times throughout the season. This Event also supports The Cystic Fibrosis Foundation, a local Non-Profit benefiting area individuals who are suffering with CF and working towards a cure for this disease. 40% of all proceeds will be donated directly to the Big House Foundation director on this day! This is the Royalty Run so please feel free to come dressed in your most Royal Running attire! This event is Rain or Shine!!!
For updates "Like" us at www.facebook.com/MYMRoyaltyRun

Fit to Fight, May 11, 2019

Please join us for a fun filled day and support this wonderful foundation! We hope to see you there!
What: 1 Mile Celebration Walk
When: Saturday, May 11, 2019
TIme: 8:00 AM - 12:00 PM
Where: HealthPlus Fitness Center
Cost: $20

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! If you have a few hours to spare, come on out to enjoy a fun and rewarding experience. Sign up by clicking on the graphic at right!
*Bonus!* Race volunteers are entered in a drawing for a $25 gift card!

Upcoming Local Race!

Weekly Whimsy

28 Things Only Runners Understand

1) Pain is pleasure. Burning lungs? Extreme sweat? If you’re a runner, this is probably your idea of a fun Saturday morning. Whether it’s during a race, long run or track workout, we put our bodies through a lot for this hobby. The challenge is what attracts us.
2) Dreaming of carbs. Post-run pancakes and bagels and pizza, oh my. What to treat yourself with after a long run probably dominates your sleeping (and waking) hours. After all, one of the best parts about running is the subsequent eating.
3) Early run > Late nights. We will gladly pass on parties and late nights in favor of Netflix and an early bedtime. We have a killer runner’s high scheduled for tomorrow morning.
4) Makin’ it rain at the (running) club. Runners will blissfully spend copious amounts of cash on race entry fees, gear and gadgests.
5) Sh-tuff happens. Let’s just be frank: Few things are more crucial than the pre-run poop. This is non-negotiable. That is all.
6) We can’t remember where we parked at the mall… But we can absolutely recite our PR for every distance on demand. Bonus points for remembering the weather conditions.
7) The glory of the BQ. All runners may aspire to the same two-letter acronym. There is perhaps no greater glory for an amateur road warrior than qualifying for Boston.
8) Owning more running shoes than regular shoes. Priorities.
9) The sweet, sweet taste of cold sports drink after a hot run. There’s nothing more refreshing on this earth than an ice cold, fruit-flavored electrolyte refill.
10) Race-mares. Can’t find the start, take a wrong turn or show up barefoot? We’ve all had these types of nightmares.
11) An unhealthy obsession with the Weather Channel. We probably spend more time checking weather reports than the actual weatherman, himself - especially in the week leading up to race day!
12) Searching for GPS signal… Are all of the satellites hiding? Seriously, all the dishes floating around up there and your watch can’t catch one. The angst, the frustration, the disbelief - it’s the same for all of us.
13) Black toenails. Should we be embarrassed to wear sandals? Hope not because we aren’t ashamed a bit. Your perfectly pedicured toes haven’t seen the journeys ours have.
14) Chafing. Choose the wrong shorts and you’ll swear they’re lined with sandpaper.
15) The satisfaction of a morning run. There’s nothing quite like that slightly tired, very accomplished feeling that accompanies the conclusion of an early morning run to start the day.
16) The unyielding pursuit of a whole number. We can’t finish a run on anything short of a full mile. If that means running up and down the block a few times to get there, so be it. 6.94 is not 7.
17) Meb, Galen, Shalane, Kara, and Desi. We get almost as nervous for their big races as we do our own.
18) The agony of a dead battery. A runners’ batteries must cooperate. Whether it’s our phone, watch or earphones, a dead battery a mile into a run can ruin thee whole thing.
19) The red light conundrum. To jog in place or not to jog in place, that is the question. Does anyone actually have an answer.
20) The porta-potty waiting game. The anxiety of waiting in long pre-race bathroom lines is unmatched. What are those other runners doing in there?
21) The dreaded sock tan. And this concludes the two-part reason that our sandal-wearing situation is a mess.
22) The dreadmill. It feels like you’ve been running for hours, but the treadmill says it’s only been a half-mile - because that’s how purgatory works.
23) Shorts season! That first warm and sunny run of the year feels so, so good.
24) Awesome autumn. As great as the return of warmth feels, a cool, crisp day after a summer of muggy running is a little slice of heaven.
25) The thrill of registering for a new race. Time to put the pen to the calendar and celebrate a brand new training cycle. One-way ticket to PR town, please!
26) Taking a rest day is harder than running. The quickest path to feeling generally awful? Never leaving the couch. The inactivity is practically unbearable.
27) Neither snow nor rain nor heat… Are we postal workers? No. Do we suscribe to their creed? Absolutely. All weather is running weather.
28) Just one mile can cure a bad day. The most reliable means for an attitude adjustment is a run - no matter how short. There’s nothing quite like it.

Link to Active.com article

Quote of the Week
“I run because it’s my passion, and not just a sport. Every time I walk out the door, I know why I’m going where I’m going and I’m already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise … it’s a consistent reward for victory!"

- Sasha Azevedo
Actress, athlete, model

Video of the Week
Don’t Forget Mother’s Day Next Sunday! (3:15)

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

Ongoing Events

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

Recent Volunteer Gift Card Winners!
- February Water Stops: Morgan Brown
- 2019 KD Shamrock: Mari Wilkes
- 2019 Dyslexia Dash: Lori Connors
- 2019 W.E. Winter “These Colors Don’t Run”: Brook Moates
- 2019 Run for the Raptors: Moses Kariuki
- 2019 Backpack International Family 5K: Elizabeth Wilhoit
- March Water Stops: Kathryn-Ruth Sasser
- 2019: Unity Stampede: Stephanie Kendrick
- April Water Stops: Damion McIntosh

AORTA News: April 29, 2019

AORTA Winners!
AORTA winners from recent races.

2019 BHM 26.2 Half-Marathon
- Beth Ladisla: 1st in Age Group
- Beverly Long: 2nd in Age Group

2019 Unity Stampede
- Hunter Thomas: 1st in Age Group
- Beth Kisor: 1st in Age Group
- AORTA Volunteer Gift Card Winner: Stephanie Hendrick

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! If you have a few hours to spare, come on out to enjoy a fun and rewarding experience. Sign up by clicking on the graphic at right!
*Bonus!* Race volunteers are entered in a drawing for a $25 gift card!

Upcoming Local Races!

Fit to Fight, May 11, 2019

Weekly Whimsy

AORTA Running Dictionary
New words added to the Merriam “AORTA" Dictionary

Hangry (adj.): “Irritable or angry because of hunger.”
Ex:. Keven was hangry after not eating breakfast and missing his marathon goal of 3:10 by 20 minutes.

Rando (n.): Slang, often disparaging. A random person: a person who is not known or recognizable or whose apperance seems unprompted or unwelcome.
Ex: The Saturday group became irritated by the sudden appearance of the rando. His name: Keven.

TL;DR (abbrev.): “Too Long: Didn’t Read” - used to say that something would require too much time to read. Also in the runner lexicon: “Too Long: Didn’t Run” - used to describe a route that, in the mind of the runner, is too long to run.
Ex: After viewing the morning run map, Keven decided to TL;DR that day’s group run.

Runcation (n.): A vacation that features a running race or planned running route during the time away from home.
Ex: We look forward to starting our runcation and getting away from the rando that kept appearing at our group runs.

Quote of the Week
“Almost every part of the mile is tactically important: you can never let down, never stop thinking, and you can be beaten at almost any point. I suppose you could say it is like life..”

- John Landy
Who made a tactical error by looking back in the final sprint in the mile against Roger Bannister which cost him the race.

Video of the Week
Summer Running Tips for Handling Heat and Humidity (2:25)

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

Ongoing Events

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

AORTA News: April 22, 2019

Upcoming Race This Saturday!

Unity Stampede 5K and 1-Mile Fun Run
- Distance(s): 1-Mile, 5K
- When: Saturday, April 27, 2019
- Time: 5:30 PM
- Where: Opelika Sportsplex, Opelika, AL
- Charity: Proceeds will fund Character Education through the Community Foundation of East Alabama, provide scholarships for students at Southern Union State Community College and to promote wellness and healthy lifestyles in the community.

AORTA Member Spotlight - Lori Connors
Meet month's featured AORTA member, long-time resident Lori Connors, who went from a running newbie nearly a decade ago, to ultra-marathoner! Here’s her story.

Marital status: Married to Vincent Connors

Children: Jaclyn 24, Brodie 12

Occupation: Administrative Assistant to the President of EAMC

Running History: I got pregnant later in life and was overweight. I knew I had to do something or I would not be able to enjoy my children as I aged. I slowly began walking/running on the treadmill about 9 years ago. My very first “race” was the Tough Two. I absolutely wanted to puke when I finished:-). But after I had time to think about it I truly loved the camaraderie and atmosphere of the race. I continued to run/walk in my neighborhood for awhile. Eventually I knew I wanted to run farther so I reached out to AORTA via FB to inquire about Saturday runs. Tracey Buckingham responded and made me feel so welcome and at ease. Fast forward to now.... I am currently training for my second 50-miler. I truly love to run the road or trail. I’m not a “racer” by no means. I truly just love challenging myself to finish.

Why Do You Run: I run for many reasons but mainly because it is good for my mental health. I run early in the morning and the days I don’t go I feel sluggish and distracted.

Next Running Goal/Race: June 1 - Dam Yeti 50 miler in Virginia

Fantasy Running Destination: Well...it is now going to be Niagara Falls. My amazing daughter (who graduates in a couple weeks from Pharmacy school) has accepted a year long internship at Niagara Falls Medical Center. Turns out there is an international marathon there in October. Start in NY and finish at the base of the Falls.

Favorite Running Fuel: Umm...loaded question for sure! Trails...pretty much anything - think pop tarts, pickles, pb & j, fireball shots! You name it I have probably had it. Road....I usually stick with SIS gels. The consistency is way better than Gu and you can take without water.

Music on the Run: I can go either way....I usually have it with me but sometimes just listening to the world around brings me happiness.

Hobbies: Camping, hiking, kayaking, reading, cooking, going to the beach

Tips for New Runners: Have fun! Don’t stress about paces or what others can do and you can’t. Learn to enjoy what your body can do and be proud of it!

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! If you have a few hours to spare, come on out to enjoy a fun and rewarding experience. Sign up by clicking on the graphic at right!
*Bonus!* Race volunteers are entered in a drawing for a $25 gift card!

Upcoming Local Races!

Fit to Fight, May 11, 2019

Weekly Whimsy

Use This Test to Predict How Long You’ll Live
Sit. Stand. Repeat. This little test - a deceptively simple measure of flexibility and strength - can predict who will live longer and whose lives will be cut short. Older people have trouble with ordinary motions such as bending down to pick up something off the floor due to reduced muscle power and loss of balance.

Existing clinical tests of flexibility, muscle strength, and balance are excesively time-consuming, require ample space and/or special equipment. The Sitting-Rising Test, or SRT, requires no equipment or walking paths and can be easily completed by anyone, anywhere.

The SRT is completed as shown below..

Try It.
1. Stand in comfortable clothes in your bare feet, with clear space around you.
2. Without leaning on anything, lower yourself to a sitting position on the floor.
3. Now stand back up, trying not to use your hands, knees, forearms or sides of your legs.

Scoring
The two basic movements in the sitting-rising test - lowering to the floor and standing back up - are each scored on a 1-to-5 scale, with one point subtracted each time a hand or knee is used for support and 0.5 points subtracted for loss of balance; this yields a single 10-point scale.

Analysis
People who scored fewer than eight points on the test are twice as likely to die within the next six years compared with those who scored higher; those who scored three or fewer points were more than five times likely to die within the same period compared with those who scored more than eight points.

Overall, each point increase in the SRT score was associated with a 21 percent decrease in mortality from all causes.

Link to Discover Magazine article

Quote of the Week
“All our dreams can come true if we
have the courage to pursue them.”

- Walt Disney

Video of the Week
Why Marathon Runners Suck… (5:25)

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

Ongoing Events

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

AORTA News: April 15, 2019 (Updated 4/19)

April 20th Plogger Runs - Canceled!

Due to tomorrow morning’s weather forecast of 45F (40F wind chill and 12mph winds), the Plogger Run is postponed and will be scheduled for a later date.
Instead, we’ll make tomorrow a normal Saturday group run using next week’s routes (Ismoli Somoni Peak 6.1 and 12.0). The website will be updated shortly.

AORTA News: April 15, 2019

April 20th Plogger Runs!
Calling all runners looking to do good for themselves and our local community, all at the same time! Introducing, 'Plogging' : the exercise movement that not only benefits your mind and body, but also the environment. The term is a portmanteau word combining "picking up" and “jogging". Scandinavians dreamed up this environmentally friendly form of exercise that blends jogging and picking up trash. It’s basically like going on a treasure hunt during your workout, except your treasure happens to be trash left on the streets. Plogging appears to have started around 2016, but is now going global. Plogging is like high intensity interval training too, if you think about it. Bending down to pick up litter is like doing some core-boosting squats and can extend your range of motion, according to some fitness experts.

So mark your calendars for Saturday, April 20th at 6:00 AM and join us as a “Plogger” during our First AORTA Plogger Run! We willl start at our normal Saturday Run location at TCBY’s in the Corner Village Shopping Mall at the intersection of Glenn and Dean. From there, we will have various “Plogging” routes from which to choose. Bags and gloves will be supplied so we just need your bodies! Come out to help maintain our “Loveliest Village on the Plains”!
Who: YOU!
What: Plogger Run
When: Saturday, April 20th, 6:00 AM
Where: TCBY next to Kroger at Glenn/Dean
Why: To get healthy while cleaning up our community!

Marital status: Married to Vincent Connors

Children: Jaclyn 24, Brodie 12

Occupation: Administrative Assistant to the President of EAMC

Why Do You Run: I run for many reasons but mainly because it is good for my mental health. I run early in the morning and the days I don’t go I feel sluggish and distracted.

Next Running Goal/Race: June 1 - Dam Yeti 50 miler in Virginia

Music on the Run: I can go either way....I usually have it with me but sometimes just listening to the world around brings me happiness.

Hobbies: Camping, hiking, kayaking, reading, cooking, going to the beach

Tips for New Runners: Have fun! Don’t stress about paces or what others can do and you can’t. Learn to enjoy what your body can do and be proud of it!

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! If you have a few hours to spare, come on out to enjoy a fun and rewarding experience. Sign up by clicking on the graphic at right!
*Bonus!* Race volunteers are entered in a drawing for a $25 gift card!

Upcoming Local Races!

Royalty Run 5K and 1-Mile Fun Run
- Distance(s): 1-Mile, 5K
- When: Saturday, May 11, 2018
- Time: 7:30 (5K), 8:45 (1-Mile)
- Where: USA Town Center, Opelika, AL
- Description: This 5th annual event is a fundraiser to offset our Dynasty competition team's travel fees and expenses for the 2018-2019 Season. The Dynasty team travel throughout the southeast competing and performing several times throughout the season. This Event also supports The Cystic Fibrosis Foundation, a local Non-Profit benefiting area individuals who are suffering with CF and working towards a cure for this disease. 40% of all proceeds will be donated directly to the Big House Foundation director on this day! This is the Royalty Run so please feel free to come dressed in your most Royal Running attire! This event is Rain or Shine!!!
For updates "Like" us at www.facebook.com/MYMRoyaltyRun

Weekly Whimsy

A Dog Named Cactus is Dominating an Ultramarathon

The Marathon des Sables, a 140.7 mile race in the Sahara, is arguably one of the most grueling ultras in the world. However the most popular runner this year is not a human, but a dog named Cactus. After missing the first day, Cactus appeared on day two, completing 15 miles. On the third day, Cactus completed the full 23 miles and the entire 47.4 mile stage on day four.
“I know he’s having the greatest time,” Karen Hadfield, a hotelier who owns an inn where Cactus lives. The dog is accustomed to the companionship of strangers. He is also a nomad who often travels about 25 miles a day around the area “just for fun”.While the human runners line up daily to have their battered feet attended to after long days in thick-sole shoes and gaiters to keep out the sand, Cactus appears to be doing fine in bare paws. “No blisters, nothing,” Anthony Serena, a podiatrist, said.

“That dog was a besat; he ran right past me and I couldn’t keep up,” said Theo Holzapfel, a runner from London. “No one has seen anything like this,” said Mohamed Ouhassou, a Berber and driver who has ferried jounalists during the Marathon des Sables since 2004.

In the Berber culture, Ouhassou said, dogs are viewed as workers to guard goats and other animals, not as pets. If the race organizers were Moroccan instead of French, Cactus would likely have been shooed off the course days ago, Ouhassou said. Instead, his whereabouts are relayed during each stage with great anticipation. “Maybe next year,” siadn Hassan Taouchikht, another driver, “all the runners will bring their dogs.”.

Link to New York Times article

Quote of the Week

“I don’t train to beat another runner.
We are out there together, competing with the marathon, and I train to run the marathon as fast as I can.”

- Juma Ikangaa
Tanzania marathon runner

Video of the Week
Arctic Cool Cooling Shirt (0:30)

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

Ongoing Events

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

AORTA News: April 08, 2019

2019 Backpack International Family 5K Video

Link to 2019 Backpack International Family 5K Results
Link to 2019 Backpack International Family 1-Mile Video

AORTA Winners!
AORTA winners from recent races.

2019 Backpack International Family 5K
- Jordan Towns: 2nd Overall Female!
- AORTA Volunteer Gift Card Winner: Elizabeth Wilhoit

Sunday Race Canceled!

SAVMA Superhero 5K

Who: YOU!
What: Plogger Run
When: Saturday, April 20th, 6:00 AM
Where: TCBY next to Kroger at Glenn/Dean
Why: To get healthy while cleaning up our community!

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! If you have a few hours to spare, come on out to enjoy a fun and rewarding experience.
*Bonus!* Race volunteers are entered in a drawing for a $25 gift card!

Upcoming Local Races!

Weekly Whimsy

The Heart of a Swimmer vs. a Runner

Is there a difference between the heart of a swimmer vs. a runner’s heart? A recent study says maybe yes.

Cardiologists and excercise scientists have long known that aerobic exercise increases the size and strength of the left ventricle. However a new report discovered that the left ventricles of runners filled earlier and allowed blood to move more quickly than those of swimmers. But these differences do not necessarily show that the runners’ hearts worked bettern than the swimmers’. Since swimmers exercise in a horizontal position, their hearts don’t have to fight gravity to get blood back to the heart, unlike in upright runners.

The findings underscore how exquisitely sensitive our bodies are to different types of exercise. But the study also provides a reason for swimmers to sometimes consider logging miles on the road.

Regardless of the exercise, the important message is that all athletes demonstrated better heart health than a normal person off the street.

Link to New York Times article

Quote of the Week

“Racing is where I have to
face the truth about myself..”

- Joe Henderson
An American runner, running coach,
writer, and former editor of Runner’s World

Video of the Week
REI Presents: The Mirnavator (11:06)

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

Ongoing Events

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

AORTA News: April 01, 2019

Run for the Raptors 5K Video

Link to 2019 Run for the Raptors 5K Results
Link to 2019 Run for the Raptors 1-Mile Video

AORTA Winners!
AORTA winners from recent races.

2019 Run for the Raptors 5K
- Greg Kloepper: 1st in Age Group
- AORTA Volunteer Gift Card Winner: Moses Kariuki

2019 Montgomery Half-Marathon
- Peter Slutzker: 1st in Age Group/ 4th Overall
- Jake Smith: 1st in Age Group
- Kelly Collins: 1st in Age Group
- Moses Kariuki: 2nd in Age Group

2019 W.E. Winter “These Colors Don’t Run” 5K
- Peter Slutzker: 1st Overall!
- AORTA Volunteer Gift Card Winner: Brook Moates

Upcoming Race This Saturday!

Backpack International Family 5K and 1-Mile
- Distance(s): 1-Mile, 5K
- When: Saturday, April 06, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Town Creek Park, Auburn, AL
- Fee: 5K $25 / 1-Mile $15
- Charity: Join in the fun as we run for a cause! Backpack International will be traveling to Guyana, South America for their annual mission trip. Your support helps us provide VBS, meals, and backpacks filled with school supplies, hygiene items, toys, and more for over 300 children this summer!
Participants are also asked to bring a hygiene product, toy or school supply item.

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! If you have a few hours to spare on a Saturday morning, come on out to enjoy a fun and rewarding experience. *Bonus!* All volunteers are entered in a drawing for a $25 gift card for every race!

Upcoming Local Races!

SAVMA Superhero 5K
- Distance: 5K
- When: Sunday, April 14, 2019
- Time: 8:00 AM
- Where: Town Creek Park, Auburn, AL
- Fee: 5K $30
- Charity: Calling all superhero fans! Please join the Omega Tau Sigma (OTS) fraternity and the Student American Veterinary Medical Association (SAVMA) from Auburn's College of Veterinary Medicine at this year's annual road race, "Superhero 5K". All Proceeds from this event will be donated to Good Samaritan Fund at the Veterinary Teaching Hospital, which provides care and medical treatment to unowned animals in need. All runners are encouraged to dress up themselves and their canine companions as their favorite superhero. All dogs are welcome if leashed, up to date on vaccines, spayed/ neutered, and get along well with other dogs.

Weekly Whimsy

Official Marathon Distance to Change!!
** NEWS FLASH **
In an unprecedented announcement this wekend that has rocked the running world, the IAAF (International Association of Athletics Federations) reported that starting on January 1st, 2020, the official marathon distance will be changed to a flat 26.0 miles. Working in conjunction with worldwide running associations including the AIMS (Association of International Marathons and Distance Races), the USATF and RRCA, the IAAF stated that the official marathon distance of 26.2 miles (or more precisely 26.219 miles or 26 miles 385 yards) along with the half-marathon distances will be rounded down to an even number.

According to IAAF official spokesperson Rick Tiaafj, the discussion to change the distance has been brewing for decades and based on the fact that the first Olympic marathon in 1896 is not precisely known but was around 40 kilometers or 25 miles. For the next two Olympic Games, the marathon distance varied between 40 and 42 kilometers (25 to 26 miles). In 1908 the games were held in London at which time there still was no official marathon length. That year, the British Royal Family requested that it start at Windsor Castle and end at the Olympic Stadium’s royal box. The distance worked out to the now standard 26.2 miles which also proved to be the longest Olympic marathon to date.

Recently, discussions within the IAAF centered around the elevated influence the Royal Family had on creating the official distance. E-mail discussions and video conferencing sessions between the major international claimants realized that, with the upcoming 2020 Olympics, the time was right to finally make the transition to a more “acceptable” distance designation. “Let’s face it”, said Tiaafj translated from his native Finnish, “the average marathoner doesn’t even realize that the 26.2 and 13.1 distances aren’t even exactly correct.” He continues. “Many marathoners know that it’s actually 26 miles and 385 yards, but have you heard anyone state the exact half-marathon distance of 13 miles and 292.5 yards?…. Probably not.” Cynthia Johnson, an avid runner and marathoner, expressed her irritation with the 26.2 and 13.1 designations. “Why the .2 and .1? Doesn’t it bother runners that they have to run an uneven distance?” Focus groups in numerous countries with long-distance and elite runners found similar consensus.

Tiaafj hasn’t made any proclamations about changing the 5K and 10K, yet. However many who have been following these deliberations says those changes, namely switching from 5K to 3-miles and 10K to 6-miles, are probably right around the corner. “This makes perfect sense,” says Johnson. “Think about it, a 5K isn’t exactly 3.1 miles. You can’t even convert it into an even number of feet or inches!”

While the “K” designations won’t likely be immediately dropped from racing venues in favor of the “mile” races, race organizers, sports equipment suppliers, and entrepreneurs who have been stunned by this initial notice, see a lot of positives. Runners will now have new PR goals and a more varied plate of races to choose from. Race organizers will see an increased participation rate. Sports equipment manufacturers of high-end fitness watches, timing and support gear will have to fill new niche markets. And entrepreneurs will undoubtedly figure out how to capitalized on this revolution.

In an unassociated note, the 2-hour marathon record will now likely be broken in the next few years.

Quote of the Week

“Go fast enough to get there

but slow enough to see.”

- Jimmy Buffett
“Barometer Soup” lyrics

Video of the Week
Blind Runner Makes History with Guide Dogs (4:43)

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

Ongoing Events

Time to Join or Renew your Membership!

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.

Early Morning Running Group Weekly Schedule

AORTA News: March 25, 2019

W.E. Winter ”These Colors Don’t Run” 5K Video

Link to 2019 W.E. Winter “These Colors Don’t Run” 5K Results
Link to 2019 W.E. Winter “These Colors Don’t Run” 1-Mile Video

AORTA Winners!
AORTA winners from recent races.

2019 Montgomery Half-Marathon
- Peter Slutzker: 1st in Age Group/ 4th Overall
- Jake Smith: 1st in Age Group
- Kelly Collins: 1st in Age Group
- Moses Kariuki: 2nd in Age Group

2019 W.E. Winter “These Colors Don’t Run” 5K
- Peter Slutzker: 1st Overall!
- AORTA Volunteer Gift Card Winner: Brook Moates

Upcoming Race This Saturday!

Run for the Raptors 5K & !-Mile
- Distance(s): 1-Mile, 5K
- When: Saturday, March 30, 2019
- Time: 8:00 AM (1-Mile), 8:30 AM (5K)
- Where: Dean Road Elementary, Auburn, AL
- Fee: 5K/1-Mile $25
- Charity: Calling all BALLERS!! Dress in your favorite team jersey and come run or walk in the March Madness Run for the Raptors! The Auburn Raptors are a travel basketball organization formed by Mayor Ron Anders and Danny Aubin 11 years ago to develop our young athletes in the game of basketball and the game of life. We have grown to one of the largest travel basketball clubs in the state and have teams from 4th grade through 11th grade boys and girls. Last year was our inaugural season as part of the Adidas Jr. Gauntlet and Adidas Silver Gauntlet and we look forward to building on the success we had last year. For the 2018 season our teams won 15 Championships and had 8 2nd place finishes. The excitement for basketball in our football town is amazing!

Upcoming Local Races!

Weekly Whimsy

The 5 Healthiest Nuts You Can Eat
You may have heard that nuts are great for you. The reason is that they contain healthy fats, fiber, and protein. These nutrients that battle hunger and heart disease, help you live longer, and may even make you smarter!

In addition to their mono- and poly-unsaturated fats, some nuts contain inflammation-fighting omega-3s, antioxidants, and other beneficial vitamins and minerals, says Melissa Halas-Liang, R.D., a spokesman for the California Academy of Nutrition and Dietetics.

In general, it’s best to eat a variety of nuts in order to maximize the unique benefits of each kind. Try the following mix… about a handful a day.

1. Walnuts: A 2019 study found that eating walnuts reduced depression by 26 percent compared to those on nut-free diets. Other kinds of nuts only reduced this by 8 percent.

2. Pistachios: These keep you lean due to their low-calorie and high fiber count. They’re also full of antioxidants including lutein and zeaxanthin, which may provide protection for your eyes, skin, and heart.

3. Pecans: Among tree nuts, they contain the lowest calories. Their abundant phenolic compounds make them a great snack after an intense workout and are one of the best natural sources of a compound called beta-sitosterol, which may help lower cholesterol.

4. Almonds: These contain the most calcium of any tree nut and are also rich in vitamin E - a potent antioxidant - and zinc, which helps boost your immune system and heal wounds.

5. Peanuts: Not technically legumes or tree nuts, but they belong on this list. The fiber-fat-protein combo in peanuts helps control blood sugar in diabetics. Peanuts are also top in both protein and plant sterols, the naturally occurring compounds that may block cholesterol from being absorbed into blood.

Link to the Runner’s World article

Quote of the Week

“A man’s reach must exceed his grasp,

or else what’s a heaven for?.”

- Robert Browning
English poet and playwright

Video of the Week
Gucci is selling “dirty” sneakers for… how much?!! (0:59)

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

Ongoing Events

Time to Join or Renew your Membership!

Early Morning Running Group Weekly Schedule

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AORTA Posts 2019

Link to Bloomberg article