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.
These 2 Great Runs are presented by Don's Friends and benefit 2 Great Charities... Don's FRIENDS and Friends of Anastasia. Visit both websites listed below. The Event is hosted by Anastasia State Park, which is a BEAUTIFUL Ocean Front State Park located in St. Augustine, Florida........Over 4 Miles of PRISTINE Ocean Front Beach.
Ocean Front, Anastasia State Park is an active Sea Turtle nesting area. Our very popular graphics for the Endless Summer Runs feature a New Sea Turtle graphic each year. Our Turtle Shirts have been extrememly Popular. In fact, it's the "BEST T-Shirt in Running HISTORY" (so says the artist). Each runner will receive a Performance Tech T-shirt featuring our full-color Turtle graphic. This year is our BEST EVER !! Many people sign up for this race JUST to get the T-shirt..........So, we've added the 0.0K. The 0.0K allows individuals to purchase the race package (including the Tech Shirt and Bag) without running the races. This opens up additional space for those who want to run the 10K or 5K.
Both races START at 7:30 AM.
10K (6.2 mile) Cross Country Run
This 10K (6.2 mile) run through Anastasia State Park's beach, hammock, and salt marsh takes you through some of St. Johns County's most beautiful terrain. The race begins at the Island Beach Shop and Grill with a beach loop that is followed by pavement, dirt roads, and soil through the east nature trail and hammock loop. Runners will return to the pavement and then another trail as they head to the marsh loop. The last leg of the run shoots the runners back down the main park road to the finish line at the Island Beach Shop and Grill.
This is a cross country run and participants must be fit to run or walk on soft sand, uneven terrain, mixed pavement types, and hills with sun exposure, heat, and humidity, etc. Please email firstname.lastname@example.org if you have any questions about the race.
5K (3.1 mile) Beach Run/Walk
This 5K beach run/walk start line is at the Island Beach Shop and Grill (same as 10K) and is over 90% on Anastasia State Park's beautiful beach with the same finish line as the 10K. Both the 5K and 10K are timed for a low tide.
NEW!! 0.0K (0.0 mile)
This is for those who don't want to run but want that turtle shirt. You do not pay the fee for the 10k or 5k, but a reduced rate to get the shirt. By doing this race you keep slots open for those who want to run since the races have limited slots available. Sleep in and pick up your shirt on Friday. If you don't even want to pick it up on Friday, for $6 we will mail it to you.
Because of chip timing and course layout there will be less parking available in Anastasia State Park so please try to carpool.
All runners/walkers will receive our FAMOUS Performance TECH T-Shirt, Tote Bag and more. Award Medals will be awarded after the race. Race Results will be posted here and at www.RaceSmith.com
Packet pickup is from 4-6:30pm on Friday, September 22nd inside Anastasia State Park near the Island Grill. Admission is free after 4pm to pick up your packet. Packet pickup will also be available just before the race from 6:30-7:30am on Saturday the 23rd. If packet is not picked up by race time, the packet including race shirt is forfeited. Contact us before Friday, Sept 22nd if you need to make other arrangements to pick up your packet after the race.
DONATIONS: Your Donation will benefit two fine 5013c Charities. Please visit our websites shown below.
1) The Don Ausman Foundation - Promoting College Students to use their vacation breaks to help others in need. - See: www.DonsFRIEND.com
2) Friends of Anastasia - Helping and supporting our beautiful Anastasia State Park. See: www.FriendsofAnastasia.org
We appreciate your support and any donations. Each person that donates $100.00 or more will be listed on the back of our Very Popular Turtle T-shirts, as a sponsor. This is the largest annual Fund Raiser for both Charities.
Race Director: Jim Wauldron - email: Jim@DonsFriend.com - 904-687-5939