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 today for the Rio Rancho Red White and Blue Run: 10K, 4-Miler and Kids K. This 4th of July event is a great way to start your 4th of July celebrations. Whether you are running solo or the mixed couples Red White and Blue 4-Miler or 10K Team division, this one is for you. So lace up your running shoes and register now. Hurry! Register now to receive a tie-dye, red, white and blue RunFit tank top while supplies last!
RIO RANCHO RED WHITE AND BLUE RUN 2020
Rio Rancho Aquatic Center
745 Loma Colorado NE
Rio Rancho, New Mexico 87124
July 4, 2020
4-MILER: 8:05 a.m.
KidsK: 9:15 a.m.
New Balance Store
3731 Ellison Rd. NW
Albuquerque, NM 87114
July 3, 2020
Time: 11:00 AM to 3:00 PM
PLEASE NOTE:THERE IS RACE-DAY REGISTRATION; HOWEVER, ALL PRE- REGISTERED PARTICIPANTS MUST PICKUP THEIR EVENT PACKETS AT "PACKET PICK-UP."
If you are not able to pick up your packets in person at the above location and times, you must make arrangements for a representative to pick up your packet. Any out of town participants may pick up their packet on race morning at the registration area located inside the Rio Rancho Aquatic Center.
The Start for all events: 10k and 4-Miler is located next to the Rio Rancho Aquatic Center and Loma Colorado Park. Note: The Kids K Start and Finish is located at the Loma Colorado Park.
Note:Race Day Registration and Timing Chip Pickup will be located at the Rio Rancho Aquatic Center. NOTE: ALL PARTICIPANTS IN THE 10K AND 4-MILE WHO WOULD LIKE TO BE ENTERED IN THE RESULTS AND BE ELIGIBLE FOR AWARDS MUST WEAR A TIMING CHIP/BIB. ALL BIBS/TIMING CHIP MUST BE WORN ON THE FRONT OF THE PERSON AND BE VISIBLE AT ALL TIMES.
All races will start promptly at the designated times listed above. Allow plenty of time to get to the Start Line in order to seed yourself according to your projected pace time. If you are driving to the race plan to arrive early. See parking information below.
This race is a Gun Start with a Timing Chip finish. The "official time" will start when the gun/horn goes off. NOTE: ALL RACES WILL START ON TIME SO PLEASE BE AT THE START 10-15 MINUTES PRIOR TO THE START. NOTE: Please do not enter Road/Start area prior to signal from race director. Please wait on the sidewalk and area next to start. This applies to 10K and 4-Miler Run or Walk.
PLEASE USE DESIGNATED PARKING AREAS ONLY. DO NOT PARK ON ROADS – INCLUDING LOMA COLORADO BLVD. AND BIKE/PEDESTRIAN PATHS.AVAILABLE PARKINGATRIO RANCHO AQUATIC CENTER,RIO RANCHOLIBRARY AND LOMO COLORADO PARK.
Bathrooms are located in the Rio Rancho Aquatic Center
Race (Bib) Number Requirements:
Each participant will receive a Race (Bib) number that must be worn on race day. DO NOT alter your race number in any way. Your bib number must be visible and worn on the front -- outside of all clothing -- during the entire race so that it may be clearly seen. Bib numbers are nontransferable and MUST be worn by the runner to whom it is assigned.
Can I run with iPod/headphones?
Yes. USATF, the national governing body of the sport, amended its ban on headphones, iPods and similar devices.
Can I run with my Garmin GPS or my Nike Plus device?
Yes, participants may wear their Garmin GPS watches and/or Nike Plus devices. However, these items do not count as "second timing devices" and will not be recognized by the event as official times or distances.
What is NOT allowed on the course?
The use of video devices, cell phones, computers, cameras or any similar devices by participants in the event is prohibited. The use of wheeled devices by participants or any other person authorized to be on the course shall be strictly limited to: (a) authorized and registered competitive wheelchair participants; and (b) authorized course marshals on bicycles. Skateboards, rollerblades, unauthorized bicycles or any other wheeled device will not be permitted.
Are baby joggers and strollers allowed?
If you choose to run with a baby jogger, you must seed yourself behind all other runners and you must register your child through the pusher’s original registration, at no charge, for a Rider Bib. Baby joggers and strollers are not allowed in the 10K event. It is your responsibility to make sure your baby jogger or stroller does not impede other runners, and you must take extra precaution to ensure your safety, your child’s safety, and the safety of the runners around you. We reserve the right to pull any participant from the race who is endangering other runners or themselves. Note: Your child must be secured in jogger or stroller at all times.
Do you have a Lost and Found in case I lose something at the Event or on the race course?
Yes. We will have a Lost & Found for items that were lost and found on race day. If you are missing a personal item, please call: 505.217.4774.
I am injured and/or cannot run the event (family commitment, work obligation, etc.). Can I get a refund, donate my entry or transfer my entry to someone else?
No. Sale and/or transfer of race entry/bib are strictly prohibited and will result in the disqualification and/or banning of any individuals involved from future events. All entry fees are non-refundable and cannot be deferred toward a future event.
If I provide medical documentation of my injury or pregnancy, will you give me a refund?
No. Please refer to our official event rules and guidelines.
Can I defer my entry to the next year if I am unable to run this year?
No, participants cannot defer their entries to the next year in the event that they are unable to run.
Can a friend pick up my packet for me if I cannot attend Packet Pickup?
Yes. Your friend can pick up your packet for you.
Are dogs allowed?
Yes! Dogs are allowed at the event so long as they are non-aggressive and well behaved, on a 6’ non-retractable style leash, and the owner must be in possession of materials to clean up after their pet. Note: No dogs permitted inside the Rio Rancho Aquatic Center. We reserve the right to pull any participant from the race who is endangering other runners or themselves.
INCLEMENT WEATHER POLICY:
Weather forecasts will be monitored prior to the event paying special attention to the possibility of heavy rain, thunder and lightning, high winds and extreme temperatures. If necessary, athletes will be made aware of these predictions on the RunFit website: www.irunfit.orgso that participants can properly prepare for severe weather during the race as well as possible course alterations. Severe weather updates will also be sent to participants via email as necessary. The Race Director will monitor the weather and make a decision if any action will be taken to modify the race. Possible changes include: altering the start time for the race or in extreme situations, cancellation of the event. Please listen closely to all public address announcements at the starting line of the race. Visible lightning will cause the race to be postponed for a minimum of 15 minutes. Additional sightings will continue to delay the race in 15 minute increments. If extreme heat is predicted, extra water will be provided to the athletes, both prior to, during and after the event. The medical team will be alerted that athletes may require additional medical attention during and after the event due to the high temperatures.
Medica lstaff members will be ready to assist you at any time. Radio communications personnel will be positioned at every aid/water station along the course.
The event officials have the right to withdraw any runner from the race that appears in distress or at risk.If you have a health or medical problem at the Finish Line, you will be directed to the MedicalArea. R.R.AquaticCenter.Please cooperate if you are asked to go for a checkup. If you feel that youneed help at any point, please ask for it!
If you are unable to finish the race for any reason, please notify a race official of your bib number so that the medical personnel are aware.
The overall and division award winners will be announced at the Awards Ceremony on race day immediately following each event.
Overall prizes will be awarded to the top three men and women determined by gun time.
Age group prizes will be given to the top three finishers in the following categories for men and women: 15 and under, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+.
Award times will be determined by gun time.
Overall prizes will be awarded to the top three men and women determined by gun time.
Age group prizes will be given to the top three finishers in the following categories for men and women: 9 and Under, 10-12, 13-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59,
60-64, 65-69, 70-79, 80+. Award times will be determined by gun time.
RED WHITE AND BLUE KIDS K:
All registered participants (12 and under) are eligible to participate in the RunFit Kids K. The start of the RunFit Kids K will begin at 9:30 in the Loma Colorado Park next to the Rio Rancho Aquatic Center. All participants will receive a special recognition award at the finish.
Post-Racerefreshments will be held at the park.
Results from the 10K and 4-Miler events will be posted on the RunFit website: www.irunfit.org.
Review the Course and Support:
See course links below and decide where your family and friends can cheer you on when you most need the support.
Thereare fluid replacement stations on the course:
Waterand Gatorade will also be provided for the 5K and 10K events: 5K: Mile 2
10K:Mile 2 & 4
COURSE MAP LINKS (MAP MY RUN):
Volunteers are still needed to help! Please contact RunFit at: (505) 217-4774 to volunteer for race day or email: firstname.lastname@example.org
The Rio Rancho Red White and Blue Run is fortunate to have some of the friendliest and hardest-working volunteers around. Volunteers help us on race morning to ensure you feel welcomed, are fully informed and have a safe, successful and positive running experience, and more! When you have a chance, give a hearty, fun-lovingthanks!
RACE QUESTIONS AND INFORMATION: