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.
The 4th Annual Coastal Edge Surf For The Cure Aloha 5K Fun Run/Walk and Paddleboard Clinic takes place at one of Virginia Beach's notorious landmarks, the 64th Street Narrows, First Landing State Park, on Saturday, OCTOBER 6, 2018.
The producer of this event, The Wahine Surf Club, is an avid promoter of healthy, active lifestyles and is committed to giving back to the community. This year, in addition to the 5K WALK/RUN, we are offering the Paddleboard Clinic because of its therapeutic attributes in health restoration and rehabilitation. It empowers individuals physically and mentally, giving the person a sense of freedom and independence as well as increasing their self-esteem and self-confidence. All proceeds support The Coastal Edge Surf For The Cure in order to benefit Susan G. Komen of Tidewater. So sign up online for as many categories as you like...you can run, then paddle, then volunteer!
***ONLINE REGISTRATION CLOSES WEDNESDAY, OCTOBER 3, AT 5 PM ***
PACKET PICK UP AND LATE REGISTRATIONS ON FRIDAY, OCTOBER 5
4 PM TO 7 PM
21ST STREET & ARCTIC AVE
VIRGINIA BEACH, VA 23451
For Late Registration, forms will be available 7:30am the morning of the race and the cost increases to $35. Also, a t-shirt is NOT guaranteed at that time.
Walk-on sign ups for the Paddleboard Clinics will also be taken pending any available slots – bring $20 donation, water & towel. Free to breast cancer survivors, all others $20
There will be a $5 CASH fee ($7 for out of state) for parking inside the Park. The best location to park during the race is in the large parking lot near the boat ramps…just follow the main road all the way to the end. Again, please come prepared to pay $5 for parking; you will not be able to drive your vehicle into the Park otherwise.
This event is not just for runners; you can sign up for a Paddleboard clinic as well. Whether you are new or advanced, we are offering 1-hour clinics for $20 by some of the best, certified and experienced, local surf/paddleboard instructors. In addition to the paddle board instruction, participants will enjoy the serene waters of the First Landing State Park. We will provide everything including paddles, leashes, paddleboards & personal flotation devices (PFDs); however, you may bring your own Stand Up Paddleboard and/or paddle if you would like. All registered participants will receive a t-shirt and goody bag as well.
5K FUN RUN/WALK:
The race will start at 8:00 am, just in front of the Narrows, which is located bout 1.5 miles from the 64th Street Park entrance, on the left. All registered participants will receive a t-shirt, finisher medal, on-course hydration and post-race refreshments, and a goody bag.
The 5K is an out and back trail course that is generally flat. However, you will encounter a few small hills and some sandy terrain. See map below.
COST: $30 before 3 October 2018, $35 late registration
7:00am – State Park opens
7:30am – Packet pick-up/same day registration
8:00am – 5K Race Start
9:30am – Awards