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.
RUN IN A SEA OF SANTA'S 12K & 5K WALK /RUN HOLIDAY MUSIC AT START / FINISH LINE PRIZES FOR BEST COSTUMES, FINISHER T-SHIRTS APPLE CIDER AT FINISH LINE
The 5K will begin at 8:30am and The 12K will begin at 9:45am. The capacity for the race is 700 runners.
The course is an out and back on the scenic C&O Canal Towpath. Each mile will be marked on the trail.
BIB PICK UP - There will be no earlier bib pickup. We will have race day bib pick up on 12/9/17 at 7:30am FOR THE 5K & 8:45 FOR THE 12K
PARKING - There is plent of parking on Water Street and also parking garages. Bring quarters for parking or download the ParkMobile App.
We will have a bag check and water stations on the course for the 12K participants.
Happy Holidays and Please help us put a smile on a Fosters Childs face by donating or fundraising for Whaler's Creation Foster Care Organization. You donations will be used for a Christmas dinner and Christmas gifts for over 200 Foster Children.
Registration fees are NON-REFUNDABLE, and you cannot transfer your bib to someone else or to another event. You can defer your registration for 1 calendar year. You must contact us at least 1 month before the event date to be able to defer. NO EXCEPTIONS.
THE 5K RACE WILL BEGIN AT 8:30AM. BIB PICK UP WILL BE AT 3700 WATER STREET, NW WASHINGTON DC STARTING AT 7:30AM.
THE 12K RACE WILL BEGINE AT 10 AM. BIB PICK UP WILL BE AT 3700 WATER STREET, WASHINGTON DC STARTING AT 8:45AM
PARKING - THERE IS AMPLE PARKING AT 3700 WATER ST., THERE IS ALSO PARKING GARAGES ON WATER ST.
5K ROUTE - RUNNERS WILL FOLLOW THE TOWPATH OUT TO THE 1.55 MILE MARKER WHICH WILL BE PAINTED ON THE GROUND AND TURN AROUND TO FINISH THE RACE WHERE YOU BEGAN.
12K ROUTE - RUNNERS WILL FOLLOW THE TOWPATH OUT PASS THE WATER STATION AND TURNAROUND AT THE 3.75 MILE MARKER WHICH WILL BE LABELLED ON THE GROUND.
EACH MILE WILL BE LABELLED ON THE GROUND.
WE WILL BE HANDING OUT T-SHIRTS RIGHT AFTER THE RACE.
BAG CHECK WILL BE LOCATED IN A TENT BEHIND THE T-SHIRTS AND REFRESHMENT TABLES.
RESTROOMS WILL ONLY BE AT THE START/FINISH LINE.
CHARITY INFO:WE WILL BE COLLECTING DONATIONS FOR WHALER's CREATION A FOSTER CARE PROGRAM PROVIDING HANDS ON JOB TRAINING IN CULINARY, PERFORMING, MEDIA ARTS AND HOME REPAIRS.
SPONSORS: SPECIAL THANKS TO ENVISION REALTY SPECIALIZING IN SELLING, BUYING AND PROPERTY MANAGEMENT.WWW.ENVISIONREALTY.NET
ID LIFE -TAKE YOUR FREE HEALTH ASSESSMENT TO SEE HOW FIT YOU ARE AND WHAT YOU CAN DO TO IMPROVE YOUR OVERALL HEALTH/FITNESS AT WWW. MIAMUNDY.IDLIFE.COM
LOOP WATER - recycle. refresh. repeat.
Our premium spring water is the smart choice if you love the taste and convenience of bottled water but also want to reduce your environmental impact. WWW.DRINKLOOP.COM
THERE WILL BE 1ST, 2ND & 3RD PLACE MALE / FEMALE PRIZES FOR BOTH THE 5K & 12K.
RACE RESULTS - WILL BE POSTED ON OUR WEBSITE WWW.DCRUNNINGCLUB.COM ONE HOUR AFTER THE 12K IS COMPLETE. PLEASE DO NOT ASK THE TIMER FOR YOUR TIME AS HE/SHE WILL BE FOCUSED ON CAPTURING EVERYONES TIME.
HAPPY HOLIDAY'S AND HAPPY RUNNING