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.

Frosty Fat Sass Trail 6H/3H/5K

Join us on January 26th for the first Sassquad Trail Running event of 2019! The Frosty Fat Sass is a fat-ass event for runners who love the cold (or runners who hate the cold but need to sign-up for an event because they need the accountability to keep running through the winter) and are ready for a physical and mental challenge! Runners can sign-up for a 5k, 3 hours or 6 hours. The 5K loop starts and finishes at the Turtleback Rock Picnic Area off of Walker Road in West Orange, NJ at the South Mountain Reservation. In lieu of a registration fee, we will be collecting monetary donations for the South Mountain Conservancy, an awesome local non-profit that preserves the South Mountain Reservation and provides great educational and recreational opportunities for the community. This is a runner, walker, hiker friendly event. All three events will start at 9AM on January 26, 2019. Check-in is from 7:30AM-8:30AM; all runners must be checked-in by 8:30AM. For the 3 hour and 6 hour events, if the timer ends before the runner completes the loop, the loop does not count. This is a self-supported fat-ass event! No finishers' swag, no aid stations and no whining (unless you don't see Sasquatch, then you can whine a little). We will provide water at the start/finish. BYO-fuel! Sharing is caring--don't be sassy with your stash--bring extra to share with the rest of the Sassquad. 5K runners will record their finish time on the large boards at the finish line. 3 hr and 6 hr runners are responsible for recording every loop on the large board.
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