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.
Mail-in registration: https://dobsonduo.weebly.com/about-coon-hill-day-5k.html
The 5K Race/Walk & Fun Run: Will take place in the beautiful, scenic woods of northern Santa Rosa County; south of Jay, but north of Chumuckla in the New York Community. Directions: From Hwy. 90, take Chumuckla Hwy. (197) for about 15 miles, turn left on to Wade road until road intersects at Mineral Springs Road, turn left and follow the road for about 1.5 miles. Coon Hill entrance is to the right on a dirt road. Follow the race signs. Coming from Jay on Chumuckla Hwy, turn right on to Mineral Springs Road for about 2 miles, the race entrance is on the right. Follow signs. The Race start and finish is an out-and-back on a flat red dirt road from Coon Hill Cemetery. Directions to the race and a course map will be made available at packet pick-up.
The Course: Packed dirt with some small areas of gravel and minimal sand. The course is red dirt roads. It’s an Out-and-Back course from Coon Hill to Mineral Springs and back. Restrooms (port-a-johns) will be available at the start/finish area. Water/Aide stations will be available.
Packet Pick-up: Friday, April 6th, 2018 from 4:00 – 6:30pm at New Bethel Baptist Church in the New York Community, 10995 Chumuckla Hwy. 10995, Jay, Florida; and at the Race Site on Race Day. Early registration ends on April 3rd postmarked or online. Day of race registration will be $25.00.
Awards: Overall Awards in 10 categories and Top 3 in the following Age Groups: 10 an under, 11-12, 13-14, 15-16, 17-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75 and up.
Unique, Rustic, Wildlife themed awards to the winners. ALL ½ mile runners will receive an participation award, and top 1/2 milers in each age group will recieve a wildlife trophy!
You may be asked to sign a waiver at packet pick-up. Race Results will be posted on the website: www.living-with-purpose.org. Also please visit the Jay Historical Society website (www.jayhistoricalsociety.org) and click on “Pioneer Stories” to learn more about the COON HILL CEMETERY
April 7th at 8:00am at Coon Hill Cemetery - Mineral Springs Road.
For more information contact: Living With Purpose
(850) 217-2603 - Matt Dobson
If you would like to make a donation and cannot attend the run/walk you may do so by contacting us! All donations and entries are appreciated!