5k Run & 1 Mile Kids Run
Date: May 14, 2011
Location: Joppa, MD
Time: 5k @ 8:00 AM, Kids 1 Mile Race @ 9:00 AM
Elite Race Management is proud to be the official timer of the 1st Annual “Running with the Bulls” 5k and 1 Mile Kids Run.
Results
Entry Fees:
5k: $20 until February 28, $25 until April 30, $30 after April 30, at packet pickup, and on race day
Kids Run: $5 until March 31, $10 after March 31, at packet pickup, and on race day
Course Map:
Running of the Bulls 5k Course Map
Awards:
5k
- Top 3 overall male and female 5k runners
- Top 3 in each age group: 19 and under, 20-29, 30-39, 40-49, 50-59, 60+
Kids 1 Mile Run (Ages 6-13)
- Top 3 overall boys and girls
- All kids run participants will receive ribbons regardless of place or time.
Amenities:
5k participants will receive a performance shirt, and kids run participant will receive a cotton t-shirt. There will be water and sports drink at the finish line, and course marshals will direct racers at all major turns. Refreshments will be available post race and random prize giveaways from the event sponsors.
Packet Pick Up:
Packets will be available for pick up on the following dates:
- Friday, May 13 from 4 PM – 8 PM at LASOS Headquarters
- Saturday, May 14 from 6 AM – 7:30 AM at the start/finish line @ Mariner Point Park
Due to time constraints on race day, we HIGHLY ENCOURAGE participants to pick up packets on Friday.
LASOS Headquarters
31 W. Cortland Street
Bel Air, MD 21014
(410) 836-0333
Mariner Point Park
100 Kearney Drive
Joppa, MD 21085
Spin classes at the gym are great physical fitness workout. They will help you build endurance or maintain it through the colder months, or while dealing with injury. However, spending time with your personally fitted bike on a trainer can be much more beneficial in terms of improving your riding ability as well. Changing hand positions, correctly altering cadence and gearing to match real road situations are a couple things that spin classes don’t cover.
Q: How often do cyclists alternate standing and sitting for 10 seconds at a time out on the road?
A: Never
Q: How often does a route match up perfectly with a series of songs on an iPod?
A: Never
Here is a solid general workout to try inside on your trainer:
5:00 – 10:00 Warm Up – easy pedaling (remember this gear as it should act as your recovery throughout the workout)
5:00 Tempo – 1 gear greater than recovery and increase cadence to ~ 85 rpm
2:00 Recovery
6:00 – 8:00 Hill Climb
- Start in big chain ring (front) and 3rd from the largest gear on the cassette (back)
- Add a gear every 30 seconds to a minute
- Hand placement moves from the hooks / aero position to the hoods and then eventually to the straight bar in the back to allow more pressure to the pedals as well as to allow lungs to expand
- When the 2nd smallest to smallest gear in the cassette is reached rider should be standing for a duration of no less than 30 seconds before sitting and recovering
2:00 Recovery
5:00 – 7:00 High cadence Intervals
- Use recovery gear to start
- 30 second to 1 minute sets with equal recovery between each.
- Cadence should be between 95 and 105 RPM (ex 0:30 ~ 50, 0:45 ~ 75, 1:00 ~ 100)
- Add or drop gears as necessary to hit the cadence
2:00 Recovery
4:00 – 8:00 Single Leg Workout – 1 gear easier than recovery gear – un-clip from one pedal at a time and make the other leg do all the work – 30 seconds – 1 minute per side. This workout is not something that is done on the road, but it does help teach a rider to make the leg work the entire pedal stroke rather than just on the push.
Repeat one or more of the previous segments to add time.
5:00 – 10:00 Cool Down - stretch calves and hip flexors on the bike (great practice for triathletes as this should be part of your last mile or so to prepare for the run)
Feel free to e-mail me at shawn@eliteracemanagement.com, or post a comment if you have a question about the workout. If you don’t have a trainer at home and live in the Harford County area, consider joining the Harford Multisport Club for indoor cycling classes at the Bicycle Connection Express!
Scholars maintain that the first running log predates the Bible, and that early cave paintings depict warriors sprinting through fields before returning home to jot down interval times in a spiral-bound notebook. While this may not be exactly historically accurate, running logs have long been an important part of casual training and competitive running.
Logging your workout can serve several purposes and be a very useful tool in helping you achieve your goals. The most obvious benefit of a log is having a written record of your workouts that you can use to log mileage and monitor progress. Being able to track how much time and distance you’ve put in during a week or month can help you avoid injuries and prepare properly for races. Another benefit of logging your workouts is the psychological boost you get from seeing all of your hard work on paper (or a computer screen). A week out from your first marathon, you might calm the pre-race butterflies by reminding yourself how long you’ve been preparing for this race, and how good you felt after that 16 mile long run. A log can also help keep you motivated almost in the same way that a sticker on a chart can motivate a child. Personally, I look forward to logging my workout when I get home because it’s a visual confirmation that I’m moving closer to my goals, and I hate looking back and seeing empty days with no entry.
While a sheet of paper, a notebook, or a calendar can all make a good log, I use an online log at RunningAhead.com. I promise I’m not on their payroll, but with the rousing review you’re about to read, I should be. The site has just about everything you need to document your workouts, and is well designed and easy to navigate. Not only can you map your runs, rides, open-water swims, etc. to verify distance, but you can enter your shoe model and automatically track how many miles you’ve put on your kicks, upload data from a GPS unit if you use one, and customize graphs and charts to easily display the info most important to you. No notebook to lose or spreadsheet to make; quite possibly the single greatest use of the internet…right? Whichever method you use, just be diligent about logging each workout and you’ll build a great training tool to help you reach your next PR.
5k Run, 1 Mile Kids Run, and Stroller Stride/Walk
Date: April 10, 2011
Location: Cedar Lane Regional Park in Bel Air, MD
Time: 5k @ 8:00 AM, Kids 1 Mile Race @ 9:00 AM, Stroller Stride/Walk @ 9:30 AM
Elite Race Management is proud to be the official timer of the 1st Annual “Set the Pace with RAACE” 5k, 1 Mile Kids Run, and 1.6 Mile Stroller Stride/Walk.
Results:
Overall Results
Age Group Results
Course Information:
Course Map: Click Here
5k run inside and around the park which will include grass fields, asphalt roads and paved paths. Kids run and stroller stride/walk will be fully contained within the park.
Awards:
Top 3 overall male and female 5k runners as well as in each age group as follows:
19 and under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+
All kids run participants will receive ribbons regardless of place or time.
Amenities:
Each 5k and kids run participant will receive a t-shirt, and 5k participants have the option to upgrade to a performance shirt. There will be water and HEED sports drink at the finish line, and course marshals will direct racers at all major turns. Refreshments will be available post race and random prize giveaways from the event sponsors. The RAACE Foundation will also have post-race activities for the whole family.
Packet Pick Up:
Packets will be available for pick up on the following dates:
- Saturday, April 9 from 10 AM – 3 PM at RAACE Foundation Headquarters
- Sunday, April 10 from 6:30 AM – 7:30 AM at the Cedar Lane Regional Park
Due to time constraints on race day, we HIGHLY ENCOURAGE participants to pick up packets on Saturday.
RAACE Foundation Headquarters
217 E. Jarrettsville Road, Suite 1
Forest Hill, MD 21050
(410) 893-1001
Partners:
As I mentioned in my earlier post, I had been looking for something to get me motivated and back into running regularly. I had talked about starting up again several times, but inevitably my desire to get out there and run got trumped by something “more important.” (More important = Jersey Shore reruns, iPad games, and Chick-Fil-A). Finally I bit the bullet, signed up for the National Half Marathon on March 26th, and forced myself to hit the pavement.
Adding to what Shawn mentioned last week, a race is a great motivation tool because it establishes a concrete focal point for your training and gives you a date that you need to be prepared by. No more aimless running here and there, and no more excuses for skipping days or weeks at a time. You’ve registered, put your money out there, and now it’s time to train hard or throw your cash away. The race date is not going to change, so unless you want to suffer through it and be embarrassed with the result, you’ll get going.
Important things to remember when selecting a race to train for are dates, race type & length, and race atmosphere. Leave yourself enough time before a race to get into decent shape, but keep it close enough to stay at the front of your mind. A 2-5 month window is a good starting point, depending on your current conditioning. Whether you’re new to running or consider yourself a seasoned vet, it’s important to select a realistic and manageable race. Beginners may dream of running a marathon or finishing an Olympic tri, but making this your short term goal could prove stressful and counter-productive. Selecting a 5k or 10k is a little less daunting, and you’ll be much happier with the results. Experienced runners might look for a new challenge to light the fires, and a duathlon, obstacle race, or tough marathon course could be just the opportunity. Finally, picking the right race comes down to what kind of race-day vibe you’re looking for. The Baltimore Running Festival will give you a very different experience than your local community 5K, so if thousands of spandex-clad runners get your blood pumping aim for a bigger race.
Training in the winter months is always difficult. Motivation is low especially when working throughout the short daylight hours, and having to put most of the mileage in while it’s dark out can be rough. I can only stand running on a treadmill about 1 time per week, and even then I’m usually not willing to go for more than 45 or 50 minutes. Getting outside is still the best option in my opinion, but it takes longer to get ready with all the extra clothing and even after I get out the door there will still be 5 to 10 minutes that I wonder what the hell I am doing.
I am pretty dedicated to endurance sports and will almost always get out and go. I think there are several keys to help motivate myself. I often try to plan my runs with a friend or a group, which is the single most effective way to get outside. Two people or more are not likely to bail on each other after making plans, and the hitting the road together will make the time fly by. Still, the biggest issue here is that many times schedules don’t coincide, so about 4 days per week I am completely on my own. For these workouts I try to change up the tempo, go somewhere new or a place I have not gone in a while, or bring the iPod. Trails are typically great training in the dead of winter when most of the fallen leaves have shifted off of the single track paths. On an especially windy day trees make an excellent protective barrier thus improving the “feels like” temperature.
It is important to train through the winter if you are serious about developing your endurance and meeting your goals in the summer. While it’s easy to slide into a set pace and duration, I find that putting in some tempo work or intervals on occasion will help break the monotony, keep you sharp, and help prepare yourself for your best racing season ever!
