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.

Cape Cod MOVES "Y-Not" Trail Race

Trail marathon (8:00 am), trail marathon realy, (8:00 am), 50K (8:00 am), half-marathon (8:00 am), 10K (10:00 am), 5K (1:30 pm), and kids' races (12:00 noon) run on a 5K loop circling Spectacle Pond set almost entirely within YMCA Camps Hayward and Burgess. The course is rolling with a nice variety of single track and double track and gorgeous views of the pond. There are some short paved road sections. Some sections have sticks, roots, and ruts. Trail shoes are recommended but not needed. There will be a short loop to make up the distances needed for the half marathon and marathon. Event includes demonstrations of mountain bikes, stand up paddleboards, and kayaks by Sea Sports. Gourmet race food throughout the day by Chef Ira Mendoza. Stay in a cabin at the camp (see website for info). Green event! No cups on the course plus recycling and composting. Finishers' medals made of re-purposed wood. Overall award for male/female for all distances are a pair of sneakers courtesy of Hanlon Shoes. $25 gift cards to age group winners. Chip timed race. Some proceeds will go to scholarships for children to attend YMCA Camp Burgess & Hayward. 2nd year of the trail race.
Race Events
Kids Run 5K Run 10K Run ½ Marathon Marathon Trail Race Ultra 
Friday night pre-race dinner, and Saturday Health Expo all day.
Race Weather and Climate
Cape Cod Septembers are generally in the mid 60's and beautiful.
Race Fees
No fee information specified.
Race Registration
Please sign-up at Ultra-signup

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