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.
The 5th Annual Casey Jones Shamrock 5K Run/Walk will be held on Sunday, March 11th at Casey Jones in LaPlata, MD. The race will weave through the streets of LaPlata and end at Casey Jones for a post-race buffet, awards and entertainment
The beneficiary of this year’s race is Farming 4 Hunger. Their mission statement is "To feed the hungry and help feed the soul. Hunger comes in many different ways. Healing the mind, body and spirit is at the core of Farming 4 Hunger. We believe if you serve others, you too will be fed. "
Registration fees are $35 until 2/28/17 and $40 thereafter. T-shirts are included for all racers who register by 2/28/17. Awards will be given for the top qualifier of the 5k run. In addition, a prize will be given for the best St. Patrick’s Day costume. The post-race buffet will be included for all participants who register by Wednesday, March 7th. Non-race participants can purchase the buffet for $10 on the day of the race. Post race entertainment will be provided.
Packet pick-up will take place at Coal Road CrossFit, 403 Charles St #2A, La Plata, MD 20646 on Saturday, March 10th from 2:00 - 4:00 pm and beginning at 7:00 on race day.
Race will take place rain, snow or shine and is nonrefundable.
Leashed dogs may participate. Owners are expected to clean up after animals on the race course.
Parking is available through out the town.