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.

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When and Where
Event Date:
Saturday, March 14, 2020

Event Location:
Columbia, South Carolina
More Races

Vulcan Quarry Cruhser Run-Columbia

Rock the race like no other: Vulcan Quarry Crusher Run National Series You want the challenge of making it down steep declines into the earth and climbing back up to the top. You live for the places running can take you—private, off-the-beaten-path and off-limits to the general public. You’re motivated by amazing landscapes, making memories (and possibly taking selfies with giant earth-moving vehicles). The Vulcan Quarry Crusher Run is for you! Unique to Columbia's Race! Triple Crusher!!
Race Events
5K Run 10K Walk Other 
3.7 miles 7.4 miles and 11.1 miles approx. races distances! Race is inside a active ROCK QUARRY!
Race Weather and Climate
Rain or Shine event! Race is inside a Rock Quarry!
Race Fees
No fee information specified.
Race Registration
REGISTRATION PRICE (includes official t-shirt and finisher’s medal) Quarry Crusher (3.7 miles) Run/Walk to the bottom then back to the top – $40 Double Crusher (7.4 miles) Run/Walk route twice – $50 TRIPLE Crusher– unique to Columbia! (11.1 miles) Run/Walk route three times – $60 Triple Crushers start @ 7:30 a.m. Discounts ($10 off) available for first responders, military, teachers, students, and participants ages 12-18. Active and Retired Military use code MILITARY First Responders use code RESPONDERS Students and under 18 use code STUDENT Teachers use code TEACHER

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