First Annual 5k Bash Results!

What a fantastic turnout we had at our First Annual Spring Into Spring 5k Bash! We reached our goal of donating to the Epilepsy Foundation, had awesome weather, and fun times! We can't wait to do it again next year!

We would like to thank these people/companies for helping make this event possible:
Road ID
Trail Runner Magazine
Complete Family Healthcare
Aura Hair and Makeup
Kauffman Tire
Krystal- Dawsonville
Atlanta T-Shirt Factory
Dawson County High School
Ellen O.
Tobey O.
Fay O.
Lindsay Williams Photography
LJB Photography
Kristina K.
Trent R.
Kristopher B.
Sarah W.

And to all the other participants we are truly grateful and excited to get on with our next event!!

Race Day Reminders!

The Race is almost here! The trail is complete we only need 10 more people to sign up to reach our goal!!

Now here are a few key points to remember:

Registration: Remember if you are registering on here you must submit the Registration Form, the Registration Payment Form, and read over the Waiver!

This is a trail run, some parts of the trail may have rocks, water, mud, slippery areas so please use Caution.

Parking: It is recommended to carpool but you can also park along Buck Trl, or in the Church parking lot across from New Bethel Church Rd.

Prizes will be awarded by age group 1st, 2nd and 3rd and divided up by Male and Female. There will be an overall winner for Males and Females.

When you arrive be sure to visit the check-in table to pick up your race bib, goody bag, and t-shirt!

You may stay after the race for music, food, and fun (tug of war!)! We look forward to seeing you there.

Trail Map!

Only 64 days to go! The trail is a loop that includes some obstacles. You will run the loop three times to make it a 5k! Nick has dubbed this trail (excuse our french) "The Ass-Kicker" due to the very steep hill at the end! Once you start the race you will proceed down towards the creek and back up a muddy hill! Then you will run along the trail for a while  and will have to complete some hurdles, and several creek crossings. This is the easy part of the race! After you cross the creek you will head back towards the start of the race and you will have to conquer the steep, oh so steep hill at the end of the loop. You will climb almost 200 feet on this last hill so be prepared! Here is what the trail looks like:

 

Well there ya go! We will be needing some volunteers soon to help us out setting up obstacles and such so please contact us if you would like to help out and receive a free entry into the race!

FuelBelt Sponsorship

Hey Everyone!

Mailed out the confirmation for FuelBelt Sponsorship! They will be giving us some nice coupons for the goody bags so you can buy your own for your next big race and they may be sending a FuelBelt for a prize! If you aren't familiar with them (they are pretty handy in races!) you can check them out at www.fuelbelt.com. Here are some examples:

So, keep your eyes and ears open. More is to come! We're going out to work on the trail today. Training videos and map coming soon! Remember, if you need to come check out the terrain before the race Go For It! The obstacles are not up yet, but there is plenty of trail to run!

Training Tip- Endurance, Back and Core

For those of you who want to be able to run longer distances sometimes it is not the speed you need to work on, it is the ENDURANCE.

Here is one workout method that I have enjoyed:

Stretch First!

Before you start your workout do some cardio. The Cardio will help get your heart rate up and will also help stimulate the body to work on getting rid of your extra (bad) fat. Yes, there is good and bad fat but more on that later!
 
For your workout plan if you are using weights lighten the weight load a bit and do two sets of 15 reps with only a 30 second rest in between, and move on to your next exercise immediately. If you are not using weights more reps is fine. One good principle to remember is to increase the reps before you go to increase the weights. This ensures proper progression of your muscles and also help lose fat!

Two areas that are helpful in endurance events are your BACK and your CORE. Strengthening these areas will not only help you with endurance, but also help with any posture problems you may have.

And remember stay hydrated!

Stay Hydrated!

Due to popular demand the 2 for $35 special is back! But only for a limited time so get yours while it's available because who knows when it will be gone??

Only 100 more days until the race- Training tips and more are going to start flowing in. What's your favorite training method for the big day?

Here's a tip on how to stay hydrated:
Take your Body Weight, Divide Your Body Weight By Two, Times that amount by 10% = How Much Water You Should Be Drinking Each Day!

Example: Katie weighs 135 lbs. 135/2 =67.5
67.5 x 10% = 6.75 6 oz glasses of water each day.

For each caffeine drink you have you should drink two times that amount in water because the sugars and caffeine that is in those drinks depletes your body and even though it may taste refreshing, you are really working your way toward dehydration!

Example: Katie had two 8 oz glasses of Dr. Pepper. Katie needs to drink 4 8oz glasses of water to replenish and rehydrate her body!

Caffeinated drinks should really be a LUXURY, not a lifestyle! Water is so vital to our body and staying healthy.  Here are two books you should read that are very eye-opening:

      
                      

Training TidBits

Here's a little tip that you can use everyday while you're training for the big day: Enjoy those smoothies/shakes for breakfast? Add some Hemp Protein to help boost your protein and fiber intake. Hemp is all natural and a complete protein that can be really beneficial for building muscle and working out.

Check out the comparison of Whey Protein vs Hemp protein on Katie's blog @ www.kickadventures.blogspot.com