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.
It's time for the Winter Dash 5k, 10k, 15k, Half Marathon!!
Check-in 6:45AM-7:30AM for everyone
Start - 7:30AM
Address - * Please check in at the tables closest to 54th Place, at the start of the beach path. NOT near Claremont Ave. Long Beach path in Belmont Shores -- 5400 E. Ocean Blvd. Long Beach, CA 90803 (off of 54th Place and Ocean Blvd.) * do not use Apple Maps app as a GPS, use the Google Maps or Waze app. There is a photo of the map on the website -- www.abetterworldrunning.com
All the participants will have their results posted with their names and times. And FREE pictures for everyone posted on our facebook page after the event! Pacers and crew are welcome at any time. There are numerous restrooms and water fountains along the course.
* 5k out and back route http://www.gmap-pedometer.com/?r=6508571
* 10k 2 x 5k loops
* 15k 3 x 5k loops
* Half marathon 3 x 4.36 mi loop: http://www.gmap-pedometer.com/?r=6508573
We will have the usual buffet of food for competitors ranging from, bananas, GU Gels, water, gatorade, cookies, etc. No DNF's here: A person, at anytime, can drop down to a lessor distance. If a person does not complete a marathon or any other distance, then we WILL make a distance that the person completed in increments of common standard distances: 5k, 10k, 10mi, half marathon, marathon, etc. ALL finishers get a medal. FYI Also to save money, you can just mail the fee along with all your info, email: email@example.com for more info.
ENTRY FORMS CAN BE FOUND ON OUR WEBSITE www.abetterworldrunning.com. All results will be posted after the event on our website usually the evening of the event.
NO REFUNDS NO BANDITS