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.

Heart of Ghent 10k, Maury 5k & Children's Run

Come out and participate or volunteer* for the Heart of Ghent 10K, Maury 5k and Kid’s Fun Run, which rings in the fall season to historic Ghent in Norfolk with a fit, festive, charitable family oriented run/walk through the historic and scenic Ghent neighborhood. With its unique blend of fine restaurants, boutiques, cafes, shopping, professional services, and quiet residential neighborhoods, Norfolk’s Historic Ghent is an ideal location for this great event returning after its successful inaugural year. This event is already becoming a “don’t miss” race on the regional running calendar.

Five bands will be playing at party zones along the course to keep runners energized and spectators entertained.

All Adult 10K and 5K participants will receive: race number, official race Tech shirt, custom finisher medal, great post race party and more! The Children's run includes: race number, and souvenir finisher medal. See the Registration page to get registered.

Due to the explosion of craft brewery startups in recent years and their magnetism to the running community the Heart of Ghent 10K has introduced the Brewery Cup Challenge to its race this year. Runners affiliated with any craft brewery are encouraged to assemble a team and compete in the Brewery Cup Challenge. Two categories to include the largest and fastest Brewery Cup teams will be recognized with special awards. This race provides the perfect opportunity for our various brewery affiliated running groups to boast their alliance and compete for bragging rights. Individual team participants are also eligible for overall and age group awards. In addition to the Brewery Cup Challenge, we have a Corporate Challenge for any businesses that want to take the challenge.

To register as a brewery team, simply select the brewery team member option when registering and select your brewery team. Your team captain will need to create a team upon initial entry.

A post race party will be held in the parking lot beside Blair Middle School. Food will be provided by Moe's Southwest Grill and YNot Pizza and locally crafted beer from O'Connor and Smartmouth Brewing Companies will be on tap. There will also be live music by the band Milk Crate Mafia (MCM). The party continues all day throughout Ghent. Many restaurants and businesses will be offering specials throughout the day.

*All volunteers can opt to receive a letter documenting their community service hours.

Course map

Top three overall male and female 10K and 5K run and 10K and 5K walk winners and top three male and female runners in each age category will receive awards; 12 and under 13-15, 16-19, 20-24,25-29,30-34,35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 and over. Age group winners receive custom awards and gift certificate from Running Etc.

Event details and schedule

Heart of Ghent 10K, Maury Commodores 5K, and Kid's Fun Run starts and finishes on Colley Avenue in Ghent across from Blair Middle School 730 Spotswood Avenue, Norfolk, VA 23517. 10K race starts promptly at 8 a.m., 5K at 8:15 a.m., Kid's Fun Run at 9:30. See Maps for full course descriptions

Packet Pickup:
Early packet pick up will be on Friday, September 21, 2018 from 3:00 p.m. to 7:00 p.m. at Pivot Physical Therapy (formerly Tidewater Physical Therapy) 250 West Brambleton Avenue Suite 100 Norfolk, VA 23510. Runners are encouraged to pick up early to avoid lines on race day. You may pick up packets for friends and family. Packet pickup is also available on race day in front of Blair Middle School 730 Spotswood Avenue, Norfolk, VA 23517 from 6:30 a.m. – 7:45 a.m.

Parking:
Plenty of free parking is available at various Ghent businesses nearby and in legal street parking spots. See Directions Heart of Ghent Parking Map for an interactive map of suggested parking zones. Be sure not to park along Colley Ave the morning of the race.

Corporate Team Challenge: 10K Corporate Team Challenge offers companies an extraordinary opportunity to add some excitement, team building and good-natured competition to the work place while promoting health and fitness.

To register as a corporate team, simply select the corporate team member option when registering and select your corporate team. Your team captain will need to create a team upon initial entry.

 

10K Brewery Cup Challenge:
Do you run for beer?

Due to the explosion of craft brewery startups in recent years and their magnetism to the running community the Heart of Ghent 10K has introduced the Brewery Cup Challenge to its race this year. Runners affiliated with any craft brewery are encouraged to assemble a team and compete in the Brewery Cup Challenge. Two categories to include the largest and fastest Brewery Cup teams will be recognized with special awards. This race provides the perfect opportunity for our various brewery affiliated running groups to boast their alliance and compete for bragging rights. Individual team participants are also eligible for overall and age group awards.

To register as a brewery team, simply select the brewery team member option when registering and select your brewery team. Your team captain will need to create a team upon initial entry. This option is only available for the 10K run.

Post Race:
A post race party will be held in the parking lot beside Blair Middle School. Food will be provided by Moe's Southwest Grill and YNot Pizza and locally crafted beer from O'Connor and Smartmouth Brewing Companies will be on tap. There will also be live music by the band Milk Crate Mafia. The party continues all day throughout Ghent. Many restaurants and businesses will be offering specials throughout the day.

POST RACE PARTY!

Virginia Beach's cover band Milk Crate Mafia (MCM) specializes in putting their own spin on well-known tunes... sometimes playing acoustic....sometimes full electric... Come on out to the party! And bring us a milk crate if you have one, we could use some more. Milk Crate MafiaMilk Crate Mafia on Youtube 

 

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