Tip Of The Day

Build a Foundation

Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.

To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.

Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.

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When and Where
Event Date:
Saturday, April 22, 2017

Event Location:
Neola, Iowa
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Arrowhead Obstacle Trail Run

Arrowhead Obstacle Trail Run is a 5k (3.1 mile) event on the scenic trails of Arrowhead Park near Neola, Iowa featuring 12 obstacles.  All proceeds will benefit the Pottawattamie County Trails Association and thier efforts to build a paved bike and running trail from Council Bluffs through Underwood to Neola.  AOTR will be held on Saturday April 22nd, 2017 beginning at 11:00 AM.

There are 3 wave types to choose from.  If you wish to compete to win choose the Male or Female Competitive Wave.  The top 3 in each will medal and the top 6 will be timed.  If you wish to challenge yourself and beat the crowd, but are not in it to win it, choose the Co-ed Open Competitive Wave.  If you wish to run, jog, or walk for fun at your own pace pick an Open Wave.  Thank you for your interest!

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