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.

CASA Superhero Run

Your participation in the CASA Superhero Run benefits CASA of the Ninth. CASA helps recruit, train, and support Court Appointed Special Advocates and provides the professional staff and resources they need to advocate powerfully for the most vulnerable children in our community. 


Event details and schedule

Course info: The 5K route includes the Crown Mountain Park loop and surrounding trails. The course is half street/half trail run so keep in mind you may be running in muddy conditions.


Schedule of the day:

  • 8:30am: Registration for your friends and family who decided last minute they would like to join in on the fun
  • 9:30am: 5K race begins!
  • 10:30am: Race awards AND Superhero Costume Contest. There will be awards for individual and family costumes
  • 11:00am: 1-mile Kids Fun Run

5K race awards: Medals will be awarded to the top 3 male and top 3 female finishers in each of the following categories:

  • Kids: 12 and younger
  • Teens: 13-17
  • 18-29
  • 30-45
  • Masters: 46+

 Costume Contest awards: Trophies will be awarded in the following categories:

  • Baby
  • Girl
  • Boy
  • Teen Girl
  • Teen Boy
  • Woman
  • Man
  • Family

 Other pertinent info: Costumes are encouraged, but not required! The race will be held rain or shine so please dress appropriately for the weather conditions. Additional family-friendly activities will be offered at the race and stick around afterward for the Blue Lake Preschool Pumpkin Patch.

Volunteering: We are still looking for race volunteers: https://www.signupgenius.com/go/70A0D49A5AF2EA3FE3-2019

Packet pick-up: Tuesday, September 24 from 3:30-6:30pm at the CASA of the Ninth office at 803 Colorado Ave., Glenwood Springs, CO

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