AORTA News: June 17th, 2024

Upcoming Local Races

Opelika Summer Swing Series
When: Tuesdays, May 7 - July 30
Time:
6:00 PM
Where: Opelika Middle School Track
Distance: 5K
Fee: $1 per race or $10 for the series!


Summer Series 5K 2024

Auburn Summer Swing Series
When: Wednesdays, June 5 - July 3
Time:
5:30 PM: Registration
          6:00 PM: 1-Mile Fun Run
          6:30 PM: 5K Run
Where: Auburn Junior High School Track
Distance: 5K
Fee: 5K - $15 per race or $50 for the series!
                AHS & AJHS Track/XC athletes are FREE!
          1-Mile - is FREE.


June 29th: Race for a Summer of Second Chances

When: Saturday, June 29th, 2024
Time: 
8:00 AM (1-Mile) / 8:30 AM (5K)
Where: CARE Humane Society, Auburn
Distances: 1-Mle, 5KFee: $20 (1-Mile), $30 (5K)
Description: Lace up your sneakers and join us for a cause that's close to our hearts! 🐾 We are thrilled to announce our Annual Race for a Summer of Second Chances benefiting CARE Humane Society™️! 🌟 Whether you're up for the challenge of a 5k or prefer a leisurely walk/run one mile, there's something for everyone!




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 “Sneakers4Good”, 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.




Weekly Whimsy

20240617 - Mouse treadmill




The Best Way to Structure Your Training

You can get in decent racing shape by regularly doing key sessions like tempo runs, long runs, and VO2 max intervals. But to really reach your potential, you need to emphasize different components of training at different times in your buildup to important races. You need, in other words, to do periodized training. 

Periodization is structuring your training for a goal race so that on race day you’re at optimal fitness for the demands of that race.

“Goal race” is a key part of the above definition. Periodized training is most appropriate when you’re targeting a specific distance on a specific date. That doesn’t mean your only race of a season is that target race; tune-up races are usually key elements of a periodized training block. But it does mean that everything in your training is done to bring you to peak readiness for a goal race, whether that’s a mile, a marathon, or any distance between. 

A good training program incorporates periodization by breaking your overall buildup into smaller blocks. Each block tends to have one or two key emphases. A periodized program often has three phases, such as:

Phase 1: Building overall endurance by increasing weekly mileage and the length of long runs.

Phase 2: Maintaining or increasing weekly mileage while improving your ability to hold a strong pace, usually through tempo runs and long intervals.

Phase 3: Race-specific preparation involving intervals at your goal race pace, accompanied by a drop in weekly mileage.

This structure is helpful beyond the straightforward training benefits. Knowing what your top priorities are in the next week or two gives guidance if real life intrudes and you can’t do everything prescribed in your program.

Periodized training is also a great way to include variety within and between weeks. Regular changes in distance and intensity keep you physically and mentally fresh.

Link to Runner's World article 



Quote of the Week

      It’s a lot

      like walking

      Only faster.


                          Nike




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.





Video of the Week

How To Run More Efficiently (6:04)

Head, shoulders, knees and toes! Learn how to run more efficiently with these simple yet effective tips - starting from your head, all the way to your toes

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




Ongoing Events



RunGo For Turn-By-Turn Directions!
RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.


Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.


Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).


Forward any comments to the webmaster.