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.
Join Hopeful Hounds, Inc, for the the 10th Annual Dog Gone Cold 5k run/walk on February 29, 2020 at the Julian Smith BBQ Pit (3 Milledge Road) in Augusta, GA. The 1-Mile Fun Run will begin at 9:30a.m. and the 5k will begin at 10:00a.m. All runners and walkers are encouraged to participate in the 5k and bring their canine companions! Course is USATF Certified! THIS EVENT WILL BE HELD RAIN OR SHINE!
|Dog Gone Cold 5k Run/Walk:||All runners and walkers are encouraged to participate in the 5k and bring their canine companions!|
|Dog Gone Cold 5k Entry Fee:||The Dog Gone Cold 5K entry fee is $30 through February 22 and $35 after February 22 with a t-shirt. The entry fee will be $20 through February 22 and $25 after February 22 without a t-shirt.|
|5k T-Shirts:||Event t-shirts will be available to participants who register for the t-shirt option by February 14. T-shirts are not guaranteed to participants who register after February 14!!! Extras will be ordered but they will be given out on a first come, first serve basis. Youth sizes S, M, and L and Adult sizes S, M, L, XL and XXL ($5 extra) will be available.|
|Awards and Race Divisions for the 5k:||Awards will be given to the overall top two male and female finishers as well as to the top two male and female finishers in each age division. An award will also be given to the top two male and female dog finishers. Age divisions are: 14 & Under; 15-19; 20-24; 25-29; 30-34; 35-39; 40-44; 45-49; 50-54; 55-59; 60-64; 65 and up.|
|5k Course:||The run will start in front of the the Lake Olmstead stadium and will continue down in front of the CSRA Humane Society onto the Augusta Canal, loop back at the Augusta Waterworks and finish in front of the Julian Smith BBQ Pit on Lake Olmstead. The Dog Gone Cold 5K Course is USATF CERTIFIED!!! It is USATF Course Certification #GA12083WC.|
|5k Timing:||Electronic timing for the 5k will be provided by Strictly Running.|
|Packet Pick-Up:||Registration packet pick-up will occur at the following dates, times and locations: **4:00pm - 7:00pm at Fleet Feet in Augusta, GA (229 Furys Ferry Road) on Friday, February 28 **8:00am - 9:45am at the Julian Smith BBQ Pit prior to the Dog Gone Cold 5k **8:00am - 9:15am at the Julian Smith BBQ prior to the 1-Mile Fun Run|
|Walkers/Strollers:||Walkers are encouraged to participate in the Dog Gone Cold 5k! Strollers are allowed on the Dog Gone Cold 5k Course.|
|Dogs:||Dogs are welcome in the Dog Gone Cold 5k but please be courteous of fellow runners without dogs! All dogs MUST be leashed, well socialized and up to date on all vaccinations.|
|Dog Gone Cold 1-Mile Fun Run:||The Dog Gone Cold 1-Mile Fun Run will begin at 9:30a.m. on February 29, 2020, and is open to all ages.|
|1-Mile Fun Run Course:||The 1-Mile Fun Run starts in front of the Julian Smith BBQ Pit and follows Milledge Road and turns left onto the path to follow Lake Olmstead to come up behind the Julian Smith BBQ Pit.|
|1-Mile Fun Run Fee and T-Shirts:||The non-refundable entry fee for the 1-Mile Fun Run is $20 with a t-shirt and $10 without a t-shirt. Event t-shirts will be available to participants who register for the t-shirt option by February 14. T-shirts are not guaranteed to participants who register after February 14!!! Extras will be ordered but they will be given out on a first come, first serve basis. Youth sizes S, M, and L and Adult sizes S, M, L, XL, XXL ($5 extra) will be available.|