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.


Come and celebrate St. Patty’s day with a family fun Hash Run.   

Birchwood lakes will be hosting a St. Patty’s day 5K Hash run/Fun run- March 17th, 2018.

There will be a long 5k distance and a short 2k distance for beginner runners. The distance will vary based on how many false trails you incur.

The general idea of a HASH run is: the “hare”  sets a trail (marked by clumps of flour and chalk)  for the “hounds” to follow. The hash run follows an unpredictable cross-country trail laid with simple trail-marks showing the way.  A crafty hare will set “false trails,” trying to foul-up the Front Runners in the group, thus allowing the pack the opportunity to catch up. To make sure that the group stays together, harriers yell “ON-ON” when they see a trail-mark and are heading in the right direction.     The “hounds” follow the trail laid by the “hare” with the ultimate goal of reaching the refreshment at the end.

Hashing has been around since the 1930’s, different hash clubs have different traditions. Drinking, singing,  and other archaic diversions have been known to occur on the hash.  Fasten your seat-belts – you never know where a hash trail will take you. 

So come out and explore the community of Birchwood and join us for one of the most fun runs you can imagine.    

Space is limited to the first 250 registrants. Cost is $25 for adults and children.    All participants will receive a t-shirt and refreshments at the end of the run.  





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