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.


Josh Sprinkle Memorial 5K

7:30am Saturday August 11, 2017  Come out and join us for the 14th annual Josh Sprinkle Memorial 5k.  Before the race begins there will be donuts, bagels, and fruit. After the race ends there will be free massages.  There will be dozens of door prizes given away (MUST BE PRESENT TO WIN) including restaurant gift certificates and unique local prizes.  Be sure and stay after the race for the awesome Post-Race picnic.  We will also have drawing tickets for some great prizes (such as condo stays, massages) DO NOT HAVE TO BE PRESENT TO WIN THESE PRIZES!


registration/ packet pickup  ($2 DISCOUNT FOR NWFTC MEMBERS)

$20 Early until July 29th       $25 after July 29th    $30 on race day       Kids race $10 Early   $15 race day

Packet pickup and registration on Thursday, August 9th and Friday, August 10th  4:00- 6:00 PM at RUN WITH IT!  During packet pick up Middle/High School Spike nights 10% off trainers/other items in store 20% off spikes (with purchase of trainers) This offer is ONLY FOR CROSS COUNTRY ATHLETES!  170 Miracle Strip Parkway  Fort Walton Beach (850) 243-1007                                  


Event details and schedule

Packet pickup and race day registration will be on race day at the landing at 6:30 until 7:20.  T-Shirts are guaranteed only to first 150 PREREGISTERED entrants. Early registration improves chance of correct size. 
The challenge
-The Middle school or High school cross country team that brings the most members to participate in the race will receive a $350 donation. The school with the second most participants will receive $150 for their cross-country program.

Contact info: Race Directors: Lissette & Jeff Fields 850-803-3126 or 803-9110  lissette.fields@mail.okaloosa.k12.fl.us

Awards:
Overall: male and females open masters and grandmasters runners and walkers  Age groups- three deep:
Runners 
0-9,10-12, 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+
Walkers:
0-29, 30-39, 40-49, 50-59, 60-69, 70+
        

Kids fun run:  ages 1-4 ¼ mile will run mile  5-7 ½ mile &  ages 8-11 mile run 

Race Events
5K Walk and Run 
Race Weather and Climate
No weather or climate details specified.
Race Fees
No fee information specified.
Race Registration
No registration information specified.

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