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.
4th Annual Event! - Run Delaware's Most Scenic Certified Half-Marathon!
SATURDAY, OCTOBER 20, 2018
Come out and join us on Delaware’s MOST SCENIC USATF Certified Half-Marathon Course along the fully-paved Michael N. Castle C&D Canal Trail. This event starts and finishes at the Biddle Point trailhead; strategically located only a short drive from Baltimore, Philadelphia, Wilmington, and Southeastern Pennsylvania. The trailhead is a modern facility with restrooms, picnic tables, and indescribable views of the historic C&D Canal. All runner parking will be across the street at the Gunning-Bedford Middle School, and free shuttle buses and bag check will be provided.
You'll begin the first 6 miles of your run on a flat and fast course that runs only a few feet from the river before quickly climbing from the canal base and passing through Summit North Marina. There, you will pass through a modern marina and restaurant before proceeding about 1/2 mile to the turn-around point. A quick downhill descent and you are back on the flat portion of the trail for what is guaranteed to be a P.R. Finish! All participants will be professionally chip-timed using the RaceResult Timing System by Blue Cheetah Sports Timing, LLC.
Along the route, you will pass by historic bridges, working tugs and freighters from all around the world, an abundance of wildlife, and the sheer beauty of this man-made miracle.
Each half-marathon finisher will earn a CUSTOM FINISHER'S MEDAL, a technical-blend commemorative t shirt, and other great swag from our sponsors. Food and light refreshments will be provided at the start and finish, and ample water stops will be provided along the course for your comfort. In addition to the Start/Finish areas, portable restrooms are also located just prior to the half-way point turn-around.
*All finishers will receive a medal. Those wishing to purchase an additional medal for a friend or family member can do so during the registration process by selecting “Additional Medal - $15”.
All net proceeds go to benefit the National PTSD Foundation; an IRS certified 501c3 public charity non-profit organization that serves to raise awareness and assist America's first responders and first responder families suffering from post-traumatic stress disorder.
For any questions regarding this race, please contact Andrea at Blue Cheetah Sports. Her email is firstname.lastname@example.org
When: SATURDAY, OCTOBER 20, 2018
Time: 0800 HRS Start (8 AM)
Where: Michael N. Castle C&D Canal Trail – Biddle Point Trail Head
Google Maps Link: https://goo.gl/maps/Wrcsy
Participants are STRONGLY encouraged to utilize the pre-race packet pick-up option on Thursday evening. Race day pick-up is very busy, and the race must start promptly at 8AM due to road closures, permitting, police/EMS resources, etc.
OPTION #1 – Thursday October 18, 2018 4:30pm-7:30pm – STRONGLY RECOMMENDED
NEW BALANCE RUNNING STORE – CHRISTIANA, DE (11.7 MILES FROM THE RACE LOCATION)
Center Pointe Plaza
1271 Churchmans Rd.
Newark, DE 19713
or, Onsite, the morning of the race
OFF-SITE PARKING AND SHUTTLE BUSES
Parking will be at the Gunning-Bedford Middle School near the Biddle Point Trail Head and the race start. It is a short 3/4 mile walk to the start, or you will have the option of taking a shuttle bus. Buses will run every 10-15 minutes CONTINUOUSLY throughout the duration of the event.
Gunning Bedford Middle School
801 Cox Neck Road
New Castle, Delaware 19720
Google Maps Link Here
THERE WILL BE NO PARKING ALLOWED AT THE TRAILHEAD! *except those displaying a valid handicapped placard
ALL PARTICIPANTS MUST USE THE DESIGNATED OFF-SITE PARKING AREA
Swags: 4 inch custom finisher's medal, (see it at: www.RuntheCanal.com), commemorative t-shirt, and other great items from our sponsors.
Other Stuff: Free fruit, water, snacks, music, and sponsor swag.