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.
District 7710 Mission: Our mission is to help needy people in the world have clean drinking water, because safe water helps to liberate people so they can live healthier, fuller, and more productive lives. At the same time we are going to raise awareness among Rotarians of the worldwide water crisis and improve Rotary's public image as a major player in the water and sanitation cause.
How Past Proceeds were Used:
Over the 6 years of this race, we have raised over $61,000. Using these proceeds in combination with matching funds from District 7710 and The Rotary Foundation, we have been able to provide clean water, hygiene training, and in some cases modern sanitation facilities to villages and schools in Bolivia, the Dominican Republic, Guatemala, Haiti, Honduras, India, Lebanon, Peru, Tanzania, and Uganda.
Clean water, hygiene training, and adequate sanitation facilities are much needed components for disease prevention, good health, and quality of life that the residents of these communities lacked due to their extreme poverty.
New Project - Proceeds from the 7th Annual District 7710 GlobalRun4Water will be used to help fund projects in Peru and other areas currently being evaluated.
Saturday November 10th
Race Location: WakeMed Soccer Park (201 Soccer Park Drive, Cary, NC 27511)
Course Information: The 5K course is the traditional WakeMed cross-country 5K course. No dogs are permitted to participate!
Events: Kids, adults, novices, and experts are all welcome! The 5K race will be fully timed, so whether you run, walk, or stroll everyone will have official chip-recorded times with posted results. All Fit & Able Productions, Inc. events are inclusion events: anyone of any age or skill-level can participate!
Awards: Awards are provided by Omega Sports of Cary for Top 3 Overall Men and Women and Top Age Group winners: 14 & Under, 15 - 24, 25 - 34, 35 - 44, 45 - 54, 55 - 64, and 65 & Over.
Raffle: George "The Waterman" Lewis has graciously agreed to donate a painting again this year to help augment our fundraising efforts. George Lewis paints and sells his work to support Rotary's water projects around the world. Each ticket costs $20. There are only 100 tickets so get yours soon. Check out his paintings!
Donations: Participants can make donations to GlobalRun4Water's mission projects when they sign up online. Anyone can make a quick and easy donation online too! You can also mail your donation by making the check out to the Cary-Kildaire Rotary Club Foundation and putting GR4W on the memo line and mailing to:
Cary-Kildaire Rotary Club
P. O. Drawer 1406
Cary, NC 27512
NOTE: According to USA Track & Field rules all participants must show a photo ID in order to pick up their race packets. All participants must pick up their own race packet and sign both the Fit & Able and USATF waivers. Adults may not pick up the race packet for other adults. Minors must be with a legal guardian (with a photo ID) who can sign the waivers to pick up their race packet.
Athletic Trainer: An athletic trainer will be available at WakeMed Soccer Park.
Race Souvenirs: All participants may purchase a performance tech race t-shirt with their registration for $10 up to October 15th. All proceeds go to support the race and the GlobalRun4Water mission projects.
Online registration closes on November 9th at 9 PM. Cash, checks, and credit card are accepted at packet pick-up and race day.
5K Registration Fee:
5K Registration Fee (Kids 12 & Under):
1 Mile Water Carry Relay Registration Fee (Rotarians Only):
Kids in Strollers: $5