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.
Register now for the 41st Annual Big Bird Run, a 10K, 4K, & 1Mile Fun Run on Sunday, November 10, 2019. Check-in is at 8:15 a.m., the run begins at 10:00 a.m. at the Recreation Center, 18185 Sycamore Street in Roseville. The 10K course is certified by the USTFA.
Cost is $20 by Sept. 30; $25 by 4 p.m. Thursday, Nov. 7th or $30 on race day. Registration includes age division awards (donated by Petitpren Distributors, Inc.), raffle prizes and refreshments. For more information or to download a registration form, or for online registration, please visit www.rare-mi.org or call (586) 445-5480 from 8:30 a.m. – 8:00 p.m.
The Big Bird Run is a fast course that includes Gratiot Ave., the I-696 pedestrian bridge and several residential streets. Hanson’s Running Shops will provide gloves for all runners and raffle prizes. Petitpren Distributors, Inc. will provide prizes for the age division winners in the 10K and 4K races. They will also be providing various raffle prizes. Big Bird Run participants have a chance to win one of 24 frozen turkeys, compliments of Christian Financial Credit Union. Other giveaways will include bagels, bottled water, and Fruit for runners, compliments of Joe Randazzo’s Fruit and Vegetables. State Farm Insurance, Ram's Horn, and Anderson, Eckstein and Westrick, Inc. will return to sponsor this year’s Big Bird Run and assist local community service organizations with their donations.
Proceeds from the Big Bird Run are given to the local community service organizations that assist local families and students in need. The organizations that provide volunteers for the run include: Roseville Kiwanis Club, Roseville Optimist Club, A.S.P.I.R.E., Lions Club, EDHS Band Boosters, RHS Band Boosters and the Roseville Goodfellows.
Michigan Runner Magazine will be videotaping the Big Bird Run for their website at www.michiganrunner.tv.
Any questions on the above information please call Tony Lipinski
at (586) 445-5480 or e-mail to firstname.lastname@example.org. Thank you!
Pre-registered runners (by Nov. 7) may pick up packet on Friday, November 9 from 9am - 6pm at the Recreation Authority Center, 18185 Sycamore, Roseville.
Race Day registration and packet pick-up begins at 8:15am on Race Day. There is limited parking near the Rec. Center so please arrive early to ensure enough time for registration. Additional parking is available at Costco, just south of the Rec. Center.
The One mile run will begin at 10am; the 4k will begin at approximately 10:20pm; the 10K will begin at approximately 10:25pm.
All runners please remember to place the "Raffle" tag from your race number in the raffle bucket (with Big Bird) in the large gym PRIOR to running. Prizes will be drawn during the races. Place you "Raffle" tag in the bucket to ensure a chance to will a Frozen Turkey or one of the many great raffle prizes!