10/15/2017 0 Comments 1500M Runners Diet Before A Race![]() How to Run (with Pictures)Get a good pair of running shoes. Research says that barefoot running leads to far fewer injuries than running in running shoes, even the fanciest ones. So look for a shoe that can simulate running barefoot. If you're willing to rock those toe shoes (Vibrams), more power to you, but there are many minimalist running shoes that do not have toe sleeves. Rome Half Marathon - Go. Go at The Shoe Box. Race Details. The Rome Half Marathon, Half Relay, & 5k is here! Starting and finishing at the Rome Brave’s Stadium, you’ll enjoy a scenic North Georgia run. Half Marathon, Relay, and 5k Finishers receive long sleeve tech T’s, and will enjoy a post- race pancake breakfast. SPECIAL APPEARANCE BY SARA HALL! Go. Go. Running has seen some of the most decorated runners speak at our annual banquet and this year is not exception. Sara Hall will speak at the All- Area cross country banquet (6: 0. Friday December 2nd. Public welcome! 2. All – Area Banquet Details here Race Details: Early Packet Pick- up at Go. Go. Running (1. 01. ![]() ![]() Martha Berry Blvd Rome GA 3. Race Day Packet Pick- up at Finish Line (7. Success in Track & Field. This archive lists every blog article on the site, sorted by month and day. He A we In she other new years could there? Use this handy calculator to learn the optimal training paces for each of your runs. It will also predict your race times - both what you can run now and what you can. Exercise Health Myths About Running, Jogging, Biking, Marathons, and Triathlons. Click here to read the "Medical Disclaimer." Guidelines for Healthy Exercise. The Rome Half Marathon, Half Relay, & 5k is here! Races start at State Mutual Stadium on December 3rd, 2016 and benefit area high school running programs. ![]() Braves Blvd NE, Rome, GA 3. Saturday 1. 2/3 – 7am – 7: 5. Must Read Relay Instructions. Please be aware that the course is on a rolling closure. Ethiopian tour guide Firew Ayele. When Ethiopian Firew Ayele was nine years old, he was captured by. Please stay on the right side of the road at all times. This race Features: Chrono. Track Chip Timing. USATF Certified Course. Door Prizes – $5. Cash Drawing (all finishers are automatically entered). Age Group Awards. Half Marathon Finisher Medals. Long sleeved Tech Shirts. Date: Saturday, December 3, 2. Location: The Rome Half Marathon, Relay, and 5k start in the east parking lot at the Rome Braves State Mutual Stadium and finish in the same east parking lot. Start Time: 8: 0. Half Marathon and Half Marathon Relay.
Each racer will get a free pancake breakfast! Check your results to see finish line pictures and video, or check out our Facebook page to see even more pictures of the race. Here are a few 2. Pictures & 2. Video Galleries See more Pictures. Team Divisions Men- all men. Women- all women. Mixed- at least one woman. Masters- all members 4. Male, Female, & Mixed)Team Captains: Create a new team and then invite your friends to join! Each team member pays their share, so you don’t have to collect all of their information and money. Your team must have three people to compete and be eligible for awards. Relay Legs. The Rome Half Marathon Relay consists of three relay legs, totaling 1. The approximate distance for each relay leg is: Leg 1 – 1. Leg 2 – 5k = 3. 1 miles. Leg 3 – 5k = 3. 1 miles Gear Check. Gear check will not be available at the relay exchange areas, so please plan accordingly. Past teams have found it helpful for the 1st relay runner to return the 2nd runner’s bag of belongings and for the 2nd member to return the final team members bag of belongings. Transportation. Shuttle buses will be provided on race day to take you to and from the transition area. Visit this site again before the race to learn more about getting to the relay exchange areas. Course Time Limit. The relay course has a 3. Please be sure your leg one (A) runner is able to maintain a 1. The course will open to traffic once participants doing a 1. Shirts and Awards. All Rome Half Marathon participants will receive a long- sleeve performance shirt and a finisher’s medal. See below for team awards. Fluids and Fuel. Water will be located in the start area, and stations with water and Tailwind Nutrition will be located along the course approximately every mile and a half. Timing and Results. Relay teams will receive a finish time based on their total time (time elapsed between the first leg / “A” runner starting the race and the last leg / “X” runner crossing the finish line). Splits for individual relay legs will not be provided so bring your watch to get splits. Each relay team will receive a race number belt. Each relay team member must exchange the belt attached with the race number in the relay exchange zone. Results will be posted live on Go. Go. Running. Post- Race Party After the race, finishers, family and friends can celebrate in the post- race area. Transportation to Exchange Zone Areas. Buses will be available at State Mutual Stadium the morning of the event to transport relay team members to their respective exchange areas. Because of road closures and the fact that no parking will be available in the relay exchange areas, it is highly recommended that all relay runners use the transportation provided to get to their exchange areas on race morning. On race morning, bus load- in will take place State Mutual Stadium. Buses will leave promptly at their indicated departure times, and it is recommended that runners arrive at the Brave’s Stadium at least one hour prior to their bus departure time in order to have plenty of time to park, check their gear and use the restroom if needed. The bus schedule is based on the arrival time of the fastest runners to each relay exchange area. The runners waiting in relay exchange areas one and two will be able to wait on the bus or under tent cover while they wait for their team member to get close to the exchange zone. Below is the bus load- in and departure schedule: Distance. Bus Letter/ Pickup Location. End Location. Bus Load. Bus Depart. Leg 1. No Bus First Leg will start at the Start Line. No Bus First Leg will start at the Start Line. N/AN/ALeg 2. 5k. Bus 2 / State Mutual Stadium Parking Lot. Mile Mark (Armurchee Connector @ Old Dalton Rd)7: 1. Leg 3. 5k. Bus 3 / State Mutual Stadium. Mile Mark (4. 62 Riverside Pkwy)7: 3. The buses will also transport runners who have finished their leg of the relay back to the pickup area at State Mutual Stadium. As the buses fill they will depart the exchange areas for the finish. Don’t worry if you don’t get on the first bus there will be another one. The bus drop- off area and pickup area will be located in the Braves Stadium Parking lot. Each relay exchange area will be marked by a tent and “Relay Exchange” signs. As relay participants approach the relay exchange areas, course volunteers will direct relay participants to stay to the side of the race course until your teammate arrives. Participants finishing their leg of the relay will receive their finisher medal at the finish line with their teammates. The relay exchange areas will also feature: Water / Tailwind Nutrition. Snacks for the relay finishers. Portable toilet. Bus reloading area. Please remember there is no gear check or gear pick- up in the relay exchange area. View race map to see exchange areas: 5k Race. The Rome 5k starts in State Mutual Stadium’s east parking lot, loops around Ridge Ferry Park and finishes back at the Braves Stadium. Date: Saturday, December 3, 2. Location: The Rome 5k starts in State Mutual Stadium’s east parking lot and finishes there as well. Start Time: 8: 0. Half and Relay)Aid Stations: There is one aid station with water and sports drink on the 5k course, at mile 1. Awards/Shirts: Long sleeve shirts will be provided to all 5k runners (register before Nov 2. Timing/Results: All runners will be timed using the Chrono. Track B- Tag Timing System. The B- Tag is a lightweight tag that stays attached to the back of the runner’s race number. Each runner’s start time begins as they cross the start line, and a net finish time is calculated as they cross the finish line. Official results will be available online. Half Marathon & 5k Courses* The Half Marathon Route has a total elevation gain of 2. It’s elevation profile ranges between 5. In other words, it’s fast! Note: Because maps are not always precise, the Half Marathon and 5k courses have been certified by USATF to ensure accuracy. Feel free to click on the maps and view turn by turn directions, elevation profile, street views and more. Ever wonder why your Garmin thinks you ran a bit extra? Visit this blog to learn more about USATF measurement rules, GPS tracking points, and other fun details about certification. Aid stations will be approximately every 2 miles, and will have water, sports drinks, and energy gels. Portable toilets will be on the course (Please see course map for exact location – They will be located at each relay exchange area.). Course Time Limit: The course time limit is 3hours and 3. Runners behind this pace at certain checkpoints will be offered a ride back to the finish line. The 5k course has a 1. Please be aware that the course is on a rolling closure. Please stay on the right side of the road at all times. Half Marathon Awards. Start training now, because there will be great prizes on race day! Age Categories: 1st, 2nd, & 3rd (Male and Female)0- 1. Half Marathon Relay Awards. Overall. Winning Teams: Male, Female, Mixed Gender, Masters. Awards. Overall: Top 3 Male & Female. Masters: 1st Place Male & Female. Age Categories: 1st Male & Female. Winners: 0- 1. 0; 1. If you place in an Overall Division (Open, Masters, or Grand Masters), you will be removed from eligibility to win an award in your Age Category. No Double Dipping.– Masters however, are allowed to win awards in both the overall open division and masters division.*Awards are based on gun time (the race starts when the gun goes off and the first person to cross the finish line wins). Results. Results appear immediately after the first finisher! Results. The Half Marathon started as a 3. Results. Race records: 3. Male. Fernando Cabada: 1: 4. Ryan James: 1: 4. Brandon Mader: 1: 5. Female: Justyna Mudy: 1: 5. Christin Woodard: 2: 2. Jessica Vihon: 2: 2. Relay. Male: Team Cross. Fit UCS – 1: 5. 8: 5. Female: 3 Girls & a Guy – 2: 3. Mixed Gender: Team Berry – 2: 0. Frequently Asked Questions. Race Etiquette. In an effort to ensure maximum enjoyment of all participants involved, we ask that runners comply with standard race etiquette. This includes, lining up at the starting line according to expected race pace, giving right of way to faster runners along the course, and following guidelines given by race officials and volunteers. As with any social setting, there are many subtle details included in proper etiquette. However, if you abstain from cutting sharply in front of a competitor, refrain from abruptly stopping in the middle of the course to tie your shoe, remember not to hinder others from acquiring water, and are aware of your basic social cues, you will be sure to enjoy yourself and make new friends. USATF Certification. You can use your time from the 5. Easy start running plan – Run for 3. June 1, 2. 00. 7This is the running plan I used after giving up smoking. Although it looks easy I found that I was getting breathless quite quickly. The trick is to start slowly, stick to the plan and keep at it. If you have a break don’t give up, just go back a stage or two and you’ll soon recover. It can be tempting to reduce the walk recovery period, but this just makes it harder and more likely you’ll be too tired to continue! The important part of this plan is to take it slowly and carefully to minimize the risk of injury. Since your just starting to run, muscles, ligaments and the cardiovascular system are unused the sorts of demands being placed on them and they take time to adjust, recover and strengthen. Don’t push too hard to soon. That doesn’t mean stopping because your a bit breathless or its hard work, just be sensible and don’t rush. Unfortunately I made all of the above mistakes such as skipping stages, cutting back the recovery period, giving up and then resuming at the same level. I managed to pick up some injuries, take a hard fall and lose motivation as a result, but am getting better at being sensible now. The following running plan uses a one and two day break period. For example run Monday, Wednesday and Saturday. Rest on Tuesday, Thursday, Friday and Sunday when a gentle walk can often be beneficial although remember these are rest days. If any week is particularly tiring, just repeat it the following week instead of pushing to step up to the next stage. Week 1: Run 2 minutes, walk 4 minutes. Repeat 5 times. Week 2: Run 3 minutes, walk 3 minutes. Repeat 5 times. Week 3: Run 5 minutes, walk 2. Repeat 4 times. Week 4: Run 7 minutes, walk 3 minutes. Repeat 3 times. Week 5: Run 8 minutes, walk 2 minutes. Repeat 3 times. Week 6: Run 9 minutes, walk 2 minutes. Repeat 2 times then run 8 minutes 1 time. Week 7: Run 9 minutes, walk 1 minutes. Repeat 3 times. Week 8: Run 1. Repeat 2 times. Week 9: Run 1. Repeat 2 times. Week 1. Run 3. 0 minutes. Repeat once and celebrate! International Stage Race Event Listings. Morocco. 13 Apr 2. Croatia. 19 Apr 2. South Africa. 19 Apr 2. South Africa - KZN2. Apr 2. 01. 7. 9 days. South Africa - WC2. Apr 2. 01. 7. 3 days. Portugal. 21 Apr 2. Tunisia. 22 Apr 2. Morocco. 24 Apr 2. South Africa - WC2. Apr 2. 01. 7. 5 days. South Africa - WC2. Apr 2. 01. 7. 3 days. South Africa - MP2. Apr 2. 01. 7. 4 days. South Africa. 28 Apr 2. South Africa. 28 Apr 2. South Africa - MP2. Apr 2. 01. 7. 2 days. Australia. 28 Apr 2. Australia. 29 Apr 2. South Africa - MP2. Apr 2. 01. 7. 3 days. South Africa - MP2. Apr 2. 01. 7. 3 days. United Kingdom. 29 Apr 2. Namibia. 30 Apr 2. Namibia. 30 Apr 2. South Africa. 4 May 2. South Africa - WC5 May 2. South Africa - EC5 May 2. South Africa - WC5 May 2. South Africa - WC6 May 2. Portugal. 6 May 2. South Africa - KZN9 May 2. South Africa - KZN1. May 2. 01. 7. 3 days. South Africa - KZN1. May 2. 01. 7. 3 days. France. 11 May 2. France. 11 May 2. South Africa - MP1. May 2. 01. 7. 3 days. Belgium. 15 May 2. Australia. 17 May 2. South Africa - GTN1. May 2. 01. 7. 3 days. South Africa - KZN1. May 2. 01. 7. 2 days. South Africa - EC2. May 2. 01. 7. 2 days. Namibia. 21 May 2. United States of America. May 2. 01. 7. 7 days. United Kingdom. 22 May 2. Australia. 24 May 2. South Africa - KZN2. May 2. 01. 7. 6 days. Bhutan. 26 May 2. Luxembourg. 26 May 2. South Africa - EC2. May 2. 01. 7. 3 days. South Africa - WC2. May 2. 01. 7. 2 days. South Africa - KZN2. May 2. 01. 7. 2 days. South Africa. 28 May 2. Zambia. 2 Jun 2. 01. Denmark. 3 Jun 2. Peru. 4 Jun 2. 01. South Africa - KZN6 Jun 2. South Africa - EC8 Jun 2. Austria. 8 Jun 2. Botswana. 9 Jun 2. Canada. 9 Jun 2. 01. Botswana. 9 Jun 2. South Africa - MP9 Jun 2. South Africa - KZN1. Jun 2. 01. 7. 2 days. South Africa - WC1. Jun 2. 01. 7. 2 days. Spain. 10 Jun 2. 01. Spain. 11 Jun 2. 01. Sri Lanka. 11 Jun 2. Spain. 11 Jun 2. 01. South Africa - NC1. Jun 2. 01. 7. 5 days. United Kingdom. 12 Jun 2. Poland. 15 Jun 2. South Africa. 16 Jun 2. South Africa - EC1. Jun 2. 01. 7. 2 days. France. 17 Jun 2. Italy. 17 Jun 2. 01. Switzerland. 17 Jun 2. South Africa. 17 Jun 2. Greece. 18 Jun 2. United States of America. Jun 2. 01. 7. 6 days. China. 18 Jun 2. 01. Russian Federation. Jun 2. 01. 7. 5 days. Norway. 23 Jun 2. South Africa - KZN2. Jun 2. 01. 7. 2 days. Austria. 25 Jun 2. Switzerland. 30 Jun 2. South Africa - WC1 Jul 2. Poland. 1 Jul 2. 01. Czech Republic. 2 Jul 2. Kenya. 4 Jul 2. 01. Canada. 5 Jul 2. 01. South Africa - MP6 Jul 2. Zambia. 7 Jul 2. 01. Australia. 7 Jul 2. Norway. 7 Jul 2. 01. South Africa. 7 Jul 2. Italy. 8 Jul 2. 01. Spain. 8 Jul 2. 01. Canada. 10 Jul 2. Madagascar. 11 Jul 2. Poland. 13 Jul 2. South Africa - MP1. Jul 2. 01. 7. 1: 4. Zimbabwe. 14 Jul 2. South Africa - MP1. Jul 2. 01. 7. 3 days. Germany. 16 Jul 2. Namibia. 17 Jul 2. France. 19 Jul 2. Italy. 22 Jul 2. 01. Poland. 23 Jul 2. South Africa - EC2. Jul 2. 01. 7. 4 days. South Africa - WC2. Jul 2. 01. 7. 6 days. Spain. 28 Jul 2. 01. Canada. 29 Jul 2. Colombia. 30 Jul 2. Canada. 30 Jul 2. Norway. 1 Aug 2. 01. Norway. 3 Aug 2. 01. South Africa - WC5 Aug 2. United States of America. Aug 2. 01. 7. 6 days. Madagascar. 5 Aug 2. South Africa - WC5 Aug 2. South Africa. 5 Aug 2. United States of America. Aug 2. 01. 7. 6 days. Germany. 9 Aug 2. South Africa - LIM1. Aug 2. 01. 7. 4 days. Australia. 11 Aug 2. Iceland. 11 Aug 2. United Kingdom. 12 Aug 2. Switzerland. 12 Aug 2. Slovakia (Slovak Republic)1. Aug 2. 01. 7. 3 days. Slovakia (Slovak Republic)1. Aug 2. 01. 7. 1: 1. South Africa - KZN1. Aug 2. 01. 7. 4 days. Australia. 17 Aug 2. Mongolia. 18 Aug 2. South Africa - KZN1. Aug 2. 01. 7. 6 days. South Africa - GTN1. Aug 2. 01. 7. 7 days. Namibia. 19 Aug 2. South Africa - GTN1. Aug 2. 01. 7. 2 days. Russian Federation. Aug 2. 01. 7. 6 days. South Africa - NC2. Aug 2. 01. 7. 3 days. South Africa - KZN2. Aug 2. 01. 7. 2 days. Iceland. 28 Aug 2. South Africa - NC3. Aug 2. 01. 7. 3 days. South Africa - EC3. Aug 2. 01. 7. 2. 40 or 3. South Africa - EC3. Aug 2. 01. 7. 3 days. South Africa - NC3. Aug 2. 01. 7. 3 days. South Africa - WC1 Sep 2. South Africa - EC1 Sep 2. Croatia. 1 Sep 2. Ireland. 1 Sep 2. China. 1 Sep 2. 01. South Africa - WC2 Sep 2. Spain. 3 Sep 2. 01. Germany. 3 Sep 2. Iceland. 5 Sep 2. South Africa - EC6 Sep 2. South Africa - WC6 Sep 2. South Africa - EC7 Sep 2. South Africa - WC8 Sep 2. Denmark. 8 Sep 2. Albania. 8 Sep 2. South Africa - WC9 Sep 2. South Africa - EC1. Sep 2. 01. 7. 5 days. Switzerland. 11 Sep 2. Australia. 16 Sep 2. Nepal. 16 Sep 2. 01. Bolivia. 18 Sep 2. Italy. 18 Sep 2. 01. South Africa - LIM2. Sep 2. 01. 7. 2 days. South Africa - WC2. Sep 2. 01. 7. 3 days. Romania. 21 Sep 2. South Africa - WC2. Sep 2. 01. 7. 3 days. South Africa - WC2. Sep 2. 01. 7. 2 days. South Africa - KZN2. Sep 2. 01. 7. 2 days. South Africa - KZN2. Sep 2. 01. 7. 3 days. Turkey. 23 Sep 2. South Africa - WC2. Sep 2. 01. 7. 3 days. United States of America. Sep 2. 01. 7. 7 days. Kenya. 26 Sep 2. 01. South Africa - KZN2. Sep 2. 01. 7. 3 days. Kenya. 28 Sep 2. 01. Israel. 28 Sep 2. Brazil. 28 Sep 2. Brazil. 28 Sep 2. South Africa. 29 Sep 2. South Africa. 29 Sep 2. South Africa. 29 Sep 2. South Africa - KZN2. Sep 2. 01. 7. 2 days. South Africa - EC2. Sep 2. 01. 7. 3 days. South Africa - WC3. Sep 2. 01. 7. 5. 0, 2. South Africa - KZN3. Sep 2. 01. 7. 2 days. South Africa - KZN3. Sep 2. 01. 7. 2 days. South Africa - WC3. Sep 2. 01. 7. 2 days. South Africa - WC3. Sep 2. 01. 7. 2 days. Portugal. 1 Oct 2. Chile. 1 Oct 2. 01. Lesotho. 2 Oct 2. South Africa - EC3 Oct 2. South Africa - KZN6 Oct 2. United Kingdom. 6 Oct 2. Portugal. 6 Oct 2. South Africa - EC7 Oct 2. South Africa - WC7 Oct 2. Malaysia. 9 Oct 2. South Africa - KZN1. Oct 2. 01. 7. 3 days. Mexico. 11 Oct 2. Swaziland. 12 Oct 2. South Africa - WC1. Oct 2. 01. 7. 2 days. South Africa - WC1. Oct 2. 01. 7. 3 days. Korea. 13 Oct 2. 01. Spain. 13 Oct 2. 01. South Africa - KZN1. Oct 2. 01. 7. 2 days. Tanzania. 14 Oct 2. South Africa - KZN1. Oct 2. 01. 7. 2 days. South Africa - KZN1. Oct 2. 01. 7. 2 days. South Africa - KZN1. Oct 2. 01. 7. 2 days. Brazil. 15 Oct 2. South Africa - WC1. Oct 2. 01. 7. 7 days. Australia. 18 Oct 2. South Africa - FS2. Oct 2. 01. 7. 3 days. Italy. 22 Oct 2. 01. India. 22 Oct 2. 01. United States of America. Oct 2. 01. 7. 6 days. South Africa - EC2. Oct 2. 01. 7. 5 days. South Africa - NC2. Oct 2. 01. 7. 5 days. Morocco. 27 Oct 2. Ethiopia. 28 Oct 2. South Africa - EC3. Oct 2. 01. 7. 5 days. United Kingdom. 31 Oct 2. Costa Rica. 2 Nov 2. South Africa - WC3 Nov 2. South Africa - NWP3 Nov 2. South Africa - NWP3 Nov 2. Nepal. 3 Nov 2. 01. South Africa - WC3 Nov 2. South Africa - WC3 Nov 2. South Africa - WC4 Nov 2. Oman. 4 Nov 2. 01. Nepal. 4 Nov 2. 01. South Africa - WC6 Nov 2. South Africa - WC1. Nov 2. 01. 7. 3 days. Ecuador. 11 Nov 2. Argentina. 12 Nov 2. Tunisia. 13 Nov 2. Australia. 15 Nov 2. Brazil. 16 Nov 2. South Africa - EC1. Nov 2. 01. 7. 3 days. Antarctica. 17 Nov 2. South Africa - WC1. Nov 2. 01. 7. 2 days. South Africa - WC1. Nov 2. 01. 7. 2 days. Kenya. 19 Nov 2. 01. Namibia. 20 Nov 2. Costa Rica. 22 Nov 2. Australia. 23 Nov 2. Mauritius. 23 Nov 2. Nepal. 23 Nov 2. 01. Cambodia. 24 Nov 2. South Africa - NWP2. Nov 2. 01. 7. 2 days. Namibia. 27 Nov 2. South Africa - FS2. Nov 2. 01. 7. 5 days. South Africa - GTN1 Dec 2. South Africa - WC2 Dec 2. South Africa - WC2 Dec 2. South Africa - WC2 Dec 2. Philippines. 8 Dec 2. Cambodia. 15 Dec 2. Switzerland. 18 Jan 2. South Africa - NC1 May 2. Peru. 2 Jun 2. 01. Peru. 4 Aug 2. 01.
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