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

12 Week Transformation Challenge

Hey guys!

So first, things are going swimmingly with the race. Although, we sort of have put working on the trail on hiatus until the snow clears and our feet thaw out!  But, in other news we are going to start posting training videos and tips.

The first tip is not just a tip but a contest being held by Bodybuilding.com. You can check it out at this link : $100,000 Transformation Challenge. Not only is this a great contest, but it is also a great way to get in shape for the race and for the new year.

The plans are divided up into four categories. Male Fat Loss, Male Muscle Building, Female Fat Loss, and Female Muscle Building. Katie is going to start the Female Fat Loss Program and will be posting her progress here as soon as she starts Personal Training/Nutrition school on January 10th.  You can checkout the workout plan that she will be closely following here and browse around for their other nutrition plans and so on.

If you are getting back into your workout groove or starting to workout and it's been awhile you should try icing to help with sore joints and muscles. These ice packs/wraps by Moji are pretty darn cool and will totally help you to a quicker recovery after a good workout.

Happy Workout Days!

Progress With Race Development

Being a first time Event/Race Director is no easy feat. When Nick proposed the idea to host a race I didn't even hesitate with an ecstatic, "YEAH!" And probably about a month has gone by since we first came up with the idea. There is a lot involved in setting up a race. Getting the trail ready and accurate, setting up how we are going to time it, since we will not be using the ultra fancy timers that much larger races have, and getting people/companies to help out with prize giveaways and goody bags and so on.

Every week we do a little bit on the trail, I slip on my Nike Pegasus Trail Running with Gore-Tex shoes (which have been some of the best trail shoes ever!), take my pedometer ( my  Omron HJ-112 Digital Pocket Pedometer to be exact)  and pretend that I'm running the race, so I know the trail will be the best for all you racers! That part has been fun, except for the recent drop in temperatures.

 Back to other Event Director duties...I have had some experience going around the community and asking for donations to help out with events at work so I had somewhere to start! I am excited to announce that a sponsorship with Trail Runner Magazine is in the works and they will be sending us magazines to put in the Goody Bags and also, even better a Full Year's Subscription to give away as a prize to whoever win's!

If you would like to donate to the race and be listed as a sponsor please email us at springintospringbash@gmail.com, or if you know anyone that would like to donate food, bags, gift certificates, etc to the race be sure to give them our contact info!

A Big Thanks goes out to Trail Runner Magazine for being the first to sponsor this race!