Archive for Training

Our New Norman Director!

Sara R NormanJune 16, 2016
BREAKING NEWS:

We are happy to announce that Sara Riester has agreed to be the Director of the runhers Norman organization. Sara has been a part of the team for a few years.

Sara lives in Norman with her husband and two children. She began running four years ago to help manage the stress of motherhood and hasn’t stopped since. She credits the ladies of runhers Norman for giving her the inspiration and support to embark upon training for her first half marathon three years ago and her first full marathon last spring in OKC and hopes to extend that inspiration and support for other ladies in the Norman and surrounding communities whatever their personal goals may be. She is currently pursuing a Master’s Degree in music education at OU.

Sara states, “I am excited to build on the foundation that’s been set here, and connect more women to our project. We want to be a great resource for the Norman community, and the surrounding area.” She continues, “We want lots of new women to come out for a run or walk with us, and see firsthand how inclusive and fun the environment is.”

And one of Sara’s favorite quotes, “We rise by lifting others.” ~ Robert Ingersoll

Now, let’s have some summer fun!

Summer Adventures (in the culinary style)

summer adventure culinary

by: Lisa Harrington

Summer invites the opportunity to explore the unknown, which we often fail to realize can be achieved inside ourselves or within our own homes. One of the best places to make new discoveries with our friends and families is in the kitchen. Summer is an excellent time to seek out a culinary adventure inspired by health and curiosity. Exploring new recipes, cooking techniques or foods can be much like an exploration into an unknown land which individuals find reward via a variety of approaches.

Some will embark on a quest with an adventurous itinerary where every step has been planned in advance to achieve the maximum benefit that is available. If this is your style of exploration, then your culinary adventure could begin by identifying areas of your diet that are boring, redundant or lacking in health. For example, if you have the same ten recipes on rotation that you crank out over every two weeks, then your goal might be to peruse the internet or visit with friends to identify a new recipe each week this summer. Or perhaps you have noticed that your family does not eat the recommended five servings of fruits and vegetables per day; therefore, your challenge might be to bring new varieties of vegetables into your home more often. The summer offers a bounty of in season vegetables, such as beets, broccoli, cucumber, kale, turnips, tomatoes, radishes and a variety of herbs—there is something for everyone.

What if you are not a planner? Are you the type of woman who would love to spin a globe, apply friction by way of your index finger, and set off to travel to the location identified when the globe stops? You have no plan—part of the adventure is the unknown itself – and the opportunity for spontaneity provided by the lack of structure. Your appetite might best be served by making a trip to your local grocer and selecting a handful of new ingredients—a protein source like an unknown fish, with some fresh herbs you have never tried, or some obscure spice mixture. Pair your new main course with a twist on stuffed peppers that use a new grain like millet. When your family asks what you are having for dinner, tell them it doesn’t have a name yet. Kids are remarkable taste testers, and often times offer the most raw and valuable advice; so, enlist their help in tweaking your recipe – and utilize their carefree imaginations in developing a new name for your summer 2016 recipe invention. What a great way to share your adventurous spirit with your kids and ignite their sense of curiosity without even leaving your own kitchen!

As women, sometimes we are challenged by the limitations of everyday life and breaking out on that adventure that our hearts yearn for can be difficult. We have jobs with finite amounts of time for vacation, we manage the schedules of multiple people which is often more complicated during the summer. So we encourage you to create your own adventures and what better place to start than in your own kitchen.

Oh, and speaking of millet stuffed peppers …
Recipe: http://www.foodandnutrition.org/May-June-2016/Millet-Stuffed-Peppers-with-Chipotle-Tofu/

Global Running Day is June 1st – Join us!

Wednesday, June 1 is Global Running Day, formerly known as National Running Day! Join us as we enjoy a 30 minute out/back led by Jessica from The Patriarch in Edmond then hang out and enjoy some pizza from Pagoda Pizza food truck and a beverage! Bring your crew for some run and fun!

For more info on Global Running Day, visit our event page: https://www.facebook.com/events/1696753247239578/
And Global Running Day Main Page: http://globalrunningday.org/

Note: The Patriarch is 21+. Anyone can join for the run portion!

United Relay Across America runs through OKC this weekend!

FOR IMMEDIATE RELEASE:
OKLAHOMA CITY – May 17, 2016

Contact: Staci Patton (405.990.2299) Laura Mullins (630.670.1346)

United Relay Across America runs through OKC this weekend!
runhers women’s association to host May 20 – 21

The United Relay of America is the first ever triple coast-to-coast charity relay setting off from Seattle, San Francisco and Los Angeles and meeting in New York City!
Three routes from the West to the East coast of America, hundreds of runners and cyclists with one aim: inspire, empower and connect people across America – to not just be part of relay history, but to be united for a better world!

The White Route will run through Oklahoma City May 20 and 21st. runhers women’s association is hosting the OKC legs, and the major group stage, which will meet at the Chesapeake Boathouse in the Oklahoma City Boathouse District. runhers will run stages 200, 201 and 202 (https://unitedrelay.org/run/white/OK/#r). Stage 200 will begin later Friday evening at 10:55pm, Stage 201 will be the group stage, a 3 mile run, Saturday, begins around 12:10am, and Stage 202 will begin at 1:40am. The public is invited to join in to run united in any/all stages.
There are 16 charities the United Relay is raising money for ( https://unitedrelay.org/about/causes/).

Laura Mullins, the Director of runhers Norman, who discovered the opportunity for runhers to participate states, “We always try to do imaginative and connective things in our communities, so for us, having fun running in the middle of the night was right up our alley – and all for great causes.” OKC runhers Director Staci Patton picked up stage 200 to lead, “We love to do projects or participate where others benefit and our women can do something they may have never done before. The United Relay offers that, and being a part of running history gives us an opportunity to support some great missions.”

About United Relay
https://unitedrelay.org/ – presented by We Are Here. “We Are Here is your one-stop donation shop. We take the guesswork out of where and how to give, by curating a coalition of the best organizations, causes, and campaigns that are ready to change the world.” www.http://weareheremovement.com/

About runhers women’s association
We are a creative force that empowers women to discover, design and activate their version of a healthy and happy life. We create partnerships and experiences that engage, entertain and inspire women everywhere. To connect, please visit us at www.runhers.com or facebook.com/runhers – twitter: @runhers – email: imagine@runhers.com

A Navy Seal’s 4 Tips To Boost Mental Toughness

By: Mark Devine sealfit.com

I’ve had a 20-year career as a Navy SEAL, 30 years of martial arts training and more than 15 years of yoga practice and teaching to warriors. If there is anything I can teach you, it’s how important your mental strength is, over any physical ability you may possess. The mantra of mind over body is true — you can do anything if you set your mind to it. Here are a few tips to help you build mental toughness, the body strength comes later:

1. Focus on yourself first.
Self-awareness is a place to start building what I call your “unbeatable mind.” Greater self-awareness will help us avoid making the same mistakes over and over, and allow us to get aligned for serious forward momentum. When I was younger, I was a daydreamer. If you asked me to describe what my future looked like, I would have given you a blank stare. This is not uncommon.
A journal is a good place to establish self-awareness. Even if it’s just 10 minutes a day, find a quiet place where you can avoid disruptions. Do some deep breathing to center yourself and then spend some time candidly reflecting on who you are and where you are in your life. Do this every day and build it into a reliable habit, like brushing your teeth.

2. Figure out your purpose.
My investigation into integrated training and optimal performance propelled journeys into CrossFit, Tai Chi, Chi Gong, Pranayama, remote viewing, visualization, mindfulness meditation, Apache Sacred Silence, Tibetan mantras, Ninjutsu, and San Soo / SCARS. All of these practices had a large impact on my worldview, the way my mind works, and my performance benefited because of it all. Here are some questions to ask yourself to help determine if you’re on the right or wrong path:
• What have you been conditioned to think you’re supposed to do with your life?
• What do you think you are really supposed to do with your life?
• What do you feel you are really supposed to do with your life?
• Is there a tiny voice of doubt deep within you suggesting you are on the wrong track?
• Is that same voice nudging you forward with the sensation that you are on the right track?
• What ONE thing do you think you are here for? What ONE thing would you focus on if you had nothing holding you back?
• What would you do differently if you knew you had one year to live?

So what do you do with the insights that follow? For me, it was a powerful self-realization that motivated me to leave a career path that was eating me alive. Asking myself these questions provided guidance and enabled my pursuit of what was my true dream: To become a Navy SEAL.

3. Determine your path.
Developing skills like discipline, dedication and acquiring a capacity for high-performance first requires tuning in to your true self. A path with heart will be authentic to your true self. Not some muddled version of what others think is best for you, but the real you.
This was my situation years ago, my lack of clarity and self-awareness had me chasing goals imposed on me by others, like a life of corporate success on Wall Street. I felt like I was on the wrong path and the only way I got back on track was by becoming more self aware. Start off with the questions listed above and see where they lead you.

4. Support your new purpose with a healthy lifestyle and the support of others.
For many, if you’re life is on the wrong path, you don’t have the energy to make a fitness program part of your daily life, or to fuel yourself with a healthy, energizing diet. A consequence of poor self-awareness is that a life rut will claim your spiritual, mental and physical health.
A platform of self-awareness that leads to a renewed purpose in life will ultimately require you to take care of your body in a complimentary way. The good news? You’ll be so fired up about being on your true path that energy will no longer be a problem. The key is to harness this energy and commit to a fitness lifestyle (both exercise and nutrition!).
If this is a problem area for you, don’t do it alone. Perhaps the most important attribution to the Navy SEALS is the prominence of the word “team.” Find a group of like-minded others to who will support you. This is how you not only get on the path, but stay on the path.

12 week advanced half marathon training

Let’s Begin!

If you are considering the advanced half marathon training – you should have a good history and base if running behind you.  This training cycle incorporates speed work into the cycle, thereby preparing you to run and sustain a faster pace over time.  You should be logging mile splits – which will be very helpful for learning race pace techniques.  The consistency of knowing your splits over a given distance, in training, is key data to provide when talking to talking to your coach about adjusting training strategy, and getting faster.    

Before Starting

Before starting a half marathon training program, you should make sure you are healthy enough to undertake the training.  The half marathon training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step!  You should be able to run comfortably for at least 45 minutes before beginning a half marathon 12 week training plan.

Advanced Half Marathon Training Program

Tips & Terms

The following is the running terminology used for training – obviously, the more experience you have – the more training options and speed/track workouts you will use for form, technique and conditioning.

Easy Runs

This means running totally comfortable and controlled.  When running alone, or with your runhers training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every mile that you run.

Rest days

Rest gives your body time to repair and recover, which every person who is training needs.  And getting enough sleep is very important at all times.  Sleep is not a passive state of rest, but an active state of rebuilding, repair, reorganization and regeneration. Always try to get the right amount for you.

Active Rest or Cross Train (AR/CT)

Active rest day is meant to be a light or easy day where you’re still moving, but not at the intensity you normally move.  It promotes recovery without the intensity of regular training. Light swimming, or easy cycling are examples of active rest.  Cross training can include biking, core workouts, upper body workouts, yoga, pilates, stretching, or any number of other types of workouts.

Long Runs and/or LSD (Long, Slow Distance)

These are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner around your pace and ability for this one.   You’ll have time to chat about anything that comes up.

Speedwork

Speed training.  Something you may hear often, but may not completely know how to execute or add to their running schedule.

As with many things, when you start anything new, it is important to take ‘speed work’ cautiously and start with smaller, shorter workouts and work your way up. There are different levels and periodization to consider with speed training, it’s a building block, and you have to work your way to the top.

Before we get into the levels of running, I want to get you familiar with the term Conversation Pace. It is a word that you will hear and see quite often when it comes to a training plan. Conversation Pace(CP) is performed at an easy, gentle pace where you can easily hold a conversation while running and heart rate is maintained at approximately 110-140bpm. The goal of CP is to train the cardio respiratory system and muscular system to efficiently use oxygen for a longer distance.

Speedwork, broken down!

Strides

Strides lay the foundation of speed training. A stride is a short burst of running for 80-150 meters. You start at a conversation pace, build speed for 40-100 meters, and then slow back down to finish the distance. It promotes efficient running form, great for short distance running, works fast twitch muscles.

For beginners, strides can be added in as speed work to replace, or in addition to, a short conversation pace run. Start at 6 strides per workout and increase your way up to 10 as endurance improves (1-2 weeks).

Strides can be used as a complete workout for new runners by repeating 6-10 times with a 1-2 minute rest, in addition to an easy run or as a warm up and cool down for more advanced runners 2-3 days per week.

Tempo Run

A tempo is a steady, controlled run performed at a pace faster than a half marathon pace, at or slightly under a 10k pace.  It improves endurance and lactate threshold, teaches patience, and to run outside the normal comfort zone.

For middle distance training, tempo runs are generally 20-30 minutes and up to 60 minutes for marathon plus distances. It should be preceded by a 10-15 minute warm up and followed by a 10-15 minute cool down.  A runner can transition to a tempo run by breaking it into 10 minute segments with a 2-5 minute jog between the tempo pace.

Fartlek

Also commonly known as “speed play” – is structured or unstructured fast bouts of running with a mix of speeds for an unspecified period of time. Each run can vary in paces, distances, and terrains.

The goal is to run a sub-maximally pace, along with short spurts of maximal pace, 70-90% effort level.  This type of running trains your cardiorespiratory system and muscular systems to work efficiently, and use oxygen with minimal muscle stress. Fartlek runs are great for all levels, teaches the body to run uncomfortably, and to gain patience and mental strength.

The length and distance can be a shorter distance/time than other runs (20-30 minutes) because of the effort level, but requires a longer (10-15 minute) warm up and cool down.  An example of executing this type of run: while running in a neighborhood or trail use landmarks as starting and stopping points. You can increase your distance each run, pyramid the distance, or any combination. The purpose of the run is to run faster than your comfort zone for a distance that your body can sustain for a period of time with minimal rest (1 minute) in between sprints.

Hill Running

Hill repeats are performed with a continual brisk run uphill with a relaxed conversation pace downhill or flat surface. Hills are used to increase running strength and mental toughness, decrease risk of injury,  and to prepare for a specific type of race course.

Pace and number of repeats is dependent on the type of hill grade and goals; however, you should aim for a submaximal pace with bouts at maximal pace. When adding in hill runs into your training, ideally you want start with a grade around 5-7% over a 200-600m distance, at or faster than conversation pace.  As your running advances, you can increase the grade level and distance.  After a 10-15 minute warm up, perform 5-8 repetitions followed by 1-3 minutes of rest by jogging or walking in between repeats.  For smaller grade hills, aim for a faster 5k pace and decrease to 10k or slower as grade increases.

Note on form when running hills: obtain a forward lean without hunching or curling upper body, shorten and increase your arm cadence.

Hill runs are beneficial and can be created for all levels of runners, but always need to be treated with respect. Due to the intensity of the run, it is crucial to warm up, cool down and stretch accordingly. Over training and disregard to rest can lead to stress on joints and muscles.

If hills are not accessible in your area, be creative, have fun with it, add stairs in your run, parking garage ramps(caution!), use cross training equipment at high levels (stairmaster, elliptical etc.).

INTERVALS

Intervals are at the top of the running pyramid; to be performed at the peak of your fitness level.  They are a structured run with a specific amount of repeats, distance, pace and recovery. Most commonly performed at a track. This type of running improves fast twitch muscle ability, promotes efficient running form, teaches patience and mental toughness, and to run at a low grade of discomfort for longer periods of time. Due to the intensity, runners should complete all levels of the pyramid, run more than 20 miles per week regularly and have a base of 500 miles built before moving to the interval phase.

There are many different types of intervals, repeats, ladders, pyramids, and mixed paces. For athletes running a middle distance race (half marathon), an example of a starting interval would consist of a 10-15 minute warm up, 5 x 400m faster than conversation pace, 90 seconds- 120 seconds below conversation pace or walk recovery, 10-15 minute cool down. For marathon+ distances a distance of 800m+ should be performed.

The number of intervals should only be increased in 2-3 week increments, performed no more than once a week for novice runners and followed by a rest day or easy recovery run.  The goal of intervals, are to be performed at 95-100% effort level.

Speed work is not meant to be easy, but when incorporating anything new into your training schedule, it is crucial to take it slow, build up properly and respect what your body is capable of at that level. Someone who is new to running shouldn’t jump right into speed training without having a solid running base.  Listen to your body and be smart with your training, if you successfully completed 5x400s last week and are feeling great this week, that doesn’t mean you can jump right into 7-8 400s this week. Stick to your plan and know there is a reason behind periodization; you have to give your body time to adapt.

Be smart with your running and most importantly have fun with it!

 

 

 

 

12 week beginner half marathon training

Let’s Begin!

If you are considering a half marathon – you probably already know that a running workout is a great calorie crusher, mood enhancer, and disease fighter. Stepping up to a half marathon is awesome for women, so awesome in fact that nationally women represent about 60% or more of the participants! The most important thing is to have fun with it, make friends, and incorporate it into your lifestyle!  So, let’s begin!

Before Starting

Before starting a half marathon training program, you should make sure you are healthy enough to undertake the training.  The half marathon training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step!  You should be able to run comfortably for at least 45 minutes before beginning a half marathon 12 week training plan. 

Beginner Half Marathon Training Program

 

* Saturday and Sunday “long runs” may be either day – with the other day being a rest or cross training day. 

** XT is cross training which can include biking, core workouts, upper body workouts, yoga, pilates, stretching, etc.

Tips & Terms

The following is the running terminology used for training – obviously, the more experience you have – the more training options and speed/track workouts you will use for form, technique and conditioning.

Easy Runs

This means running totally comfortable and controlled.  When running alone, or with your runhers training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every mile that you run.

Walking & Taking Breaks

If you feel the need to walk or take a break in your long run or during any of your training runs, by all means do so.  Since you are just beginning the half marathon, with finishing as your goal, just listen to what your body is telling you.  

Long Runs and/or LSD (Long, Slow Distance)

These are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner around your pace and ability for this one.   You’ll have time to chat about anything that comes up.

Speedwork

 This means bursts of running shorter than race distance, some at your race goal pace, some faster. This improves cardiac strength, biomechanical efficiency, running economy, and the psychological toughness that racing demands.

Race Day Rules

Run slower than you feel like you should be running over the first 6 – 7 miles. Look around; chat a bit with those around you. And walk if you need to through the aid stations, drink fluids, take a little break, then slowly resume your running.

 

 

the 15th annual run to remember

This year marks the 20th Anniversary of the April 19, 1995 bombing of the Alfred P. Murrah Federal Building in Oklahoma City.  168 people died and thousands of lives were changed that historic day in Oklahoma City, and across our nation.  What we learned in the face of terror, was that this community had amazing resiliency and courage. That good, indeed, did overcome evil.   And as we mark years, many of those who will participate in the Run to Remember this year we’re not even born yet.  And still, some will be painfully reminded of the lives lost, and of the scars, physical and emotional – some healed, some not. 

So, we will train and run in the spirit and honor of all the people affected.  We will run to honor their memories, celebrate life, reach for the future and united the world in hope.  And so it goes.  Life always goes on, and we must embrace our journeys, living each day fully, reminded that it could all be gone in an instant.  So, we will celebrate life and embrace the journey!

So, with that being said, we kick off half marathon (and shorter distances) training for the April 26th event.  We have a couple of half marathon programs, a 12 and a 16 week training cycle.  You more experienced runners/walkers may opt for the 12 week cycle, since you may already be running regularly. For first time half marathoners and those who are just beginning again, the 16 week cycle offers a more gradual acclimation to building a solid base of time on your feet. 

The 16 week half marathon cycle’s first group run is Saturday, January 10th.


The 12 week half marathon cycle’s first group run is Saturday, February 7th.


We will be posting all locations for the group runs on our Facebook pages in OKC, Norman and Lawton.  If you are not in an area where you can run with us, you can remotely train and keep up with the motivational messages as well.  We are also on Twitter @runhers – so, if you have any questions, comments or suggestions, please let us know!  As they say, every journey begins with a single step, so take that small step outside your comfort zone, and join our community.  We connect with all ages and abilities, so, you’ll always find support and community here at runhers!  Let’s do this!  

happy 2015

A new year brings new goals, and high ambitions to tackle all those race goals. There are many opportunities for you to do just that this spring. As you can see we are working with several different races with multiple distance options.  This is a great time to join in all of our running fun and take advantage of our group trainings. However, with multiple options it can be difficult to make the decision of which race(s) and distances to pick.

One very important thing that I cannot emphasis enough, is not getting caught up in the advertising hype, and taking on too much, too soon. It can be tempting to dive right in and run all of them, but you can also greatly increase your risk for injury.  You may see more seasoned runners who are able to run back to back races in a short period of time; however that does not mean that is appropriate for everyone. Take your running fitness level and base mileage into consideration – and determine what the best option is for you over the long term. Overtraining can be just as harmful as under training so I encourage you to think about what your overall goal is, and what race is your top priority and adjust your training accordingly. I am happy to talk to you individually on that.

For instance, if you are new to racing but want to run your first half marathon this year, and don’t have the mileage built up yet for Go Girl Run (March 22), the best option for you may be the OKC Memorial Marathon on April 26th.  You can start with the Go Girl 5k, continue with your longer distance training, and then use the Red Bud 10k for more experience. Then, you can complete your goal with OKC Memorial Half Marathon.  Or if you want to run the Go Girl half but don’t want to miss out on our other race events, make that your priority. Follow our 12 week training for that, run a strong race then consider running the5k/ 10k at Red Bud and the 5k or relay at Memorial. And for those who do have more race experience, and want to run both Half Marathons for a new challenge, I say “ROCK ON”, just be smart with your training and listen to your body!  Let me know if you need extra help with increasing speed or racing strategy.

It is going to be an amazing spring racing season with many opportunities to do great things! runhers is a wonderful, supportive community of women – who will cheer and push you all along the way. My goal is to keep you healthy and strong, so that running/walking is a long term lifestyle that you are still doing many years down the road. Remember, there will always be more races and WE WILL be there! Make the best decisions now, in the short term, so you are able to see that through to the end!  If you ever have questions about your training and “how to fit it all in”, never hesitate to ask, I am happy to help and want to see you perform at your best!  Those small daily decisions add up, so, here’s to a great 2015!

~Coach Sara

Director of Training Programs (and Energy)

 

let’s go girl!

runhers is official training partner for the 2015 OKC Go Girl Run

We are happy to announce we are partnering with Ultramax Sports to be the Official Training Group for the 2015 Go Girl Run slated for March 22nd, 2015.  The event start and finish area is set at the spectacular OKC Myriad Gardens.  The race is a women’s only half marathon and 5K.  We are providing both half marathon and 5K training for free in OKC and Norman groups.  We have a $10 off registration discount code (runhers10) – and you can register at: http://ultramaxsports.com/gogirlrun//oklahomacity/home.html

Our 12 week training plan kicks off this Monday, December 29th and the first group run will be Saturday, January 3rd. We will be updating on Facebook pages, Twitter feed (@runhers) and via Constant Contact e-mail if you opt in.  We will provide location, time and any other training tips for the week. 

This training group is for all ages and abilities, and we gladly welcome new walkers and runners! Each Saturday, we will map a safe training route, provide water along the route, and at the start/finish.  We will also teach some warm ups, running drills, etc. and  have some other mini clinics along the way.  Mostly though, we want you to have fun!  Yes, we’ll work – but we’re all in this together, and we want to help you any way we can to achieve your goal.  Oh, and one last thing … what’s said on the run, stays on the run!  ; )

Some of the highlights are below:

Go Girl Run OKC Event Highlights:

  • All Half Marathon participants will receive a New Balance women’s cut technical t-shirt.
  • 5K participants will receive a women’s cut cotton t-shirt.
    • **All 5K participants will have the option to upgrade to the New Balance Technical Shirt for $10 when they register.
  • Boutique Expo with women-specific vendors.
  • New 5K Couples Competition – Grab your significant other and race together!
  • Ultramax Sports Pace Teams
  • Go Girl On-Demand apparel available at Packet Pickup and on Race Day.
  • Custom Go-Girl Finisher Medals for both the Half and the 5K!
  • Custom-etched wine glasses for all finishers.
  • Champagne served at the finish line.
  • Extended finish time limit for walkers.
  • Overall & Age Group Awards – We go four-deep in every age group!
  • Live Results Station
  • Free Race Photos
  • USATF Sanctioned Race