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All Posts in Category: RUNNING TUNE UP

Villanova University – Day Of Distance Track and Cross Country Coaching Seminar 2018 Recap – The Running Works

For the second year in a row I was able to attend The Running Works Day Of Distance hosted by Marcus O’Sullivan at Villanova University! For the second year in a row I was blown away at the shear amount of running knowledge and sense of community the coaches in Pennsylvania (mainly the Philadelphia area coaches) and New Jersey (mainly the South Jersey coaches).  Shak and Cricket at The Running Works just keep putting on a better coaches clinic each year and it’s a lot of fun to meet the coaches from outside our region, South Jersey, and to see the look on their faces when they realize we are at cross country seminar for the various reasons we attend to better support our team and this year we even took a patient along who is looking to make the leap into coaching other triathletes very soon!

The day overall went by way too quickly! First off, Villanova’s athletic complexes are under a major overhaul right now and the transformation from last year to this year was a huge improvement! The football stadium and track may have been under snow to some extent, but you can see from the pictures below everything keeps getting better! We checked in around 8:00 AM and Craig Virgin, the famous American cross country and 10k meter racer spoke promptly at 9:15am. After a short break we jumped directly back into coaching talk with Chris Fox, the head coach of distance and cross country running from Syracuse University and recent Big East Champion and National Champion coach in Cross Country who politely reminded Villanova fans that to do that, you have to beat Nova and everyone had a good chuckle over that.  Lunch just might be my favorite part of the day because I get a chance to sit with coaches that I don’t know and hear about issues from coaches outside of our region like the western suburbs of Philadelphia and northern New Jersey.  The afternoon seminars I selected were with Phil Warton on Active Isolated Flexibility and Stretching followed by Marcus O’Sullivan on novice coaching solutions. Phil Warton’s session on stretching was very interactive and fun and he focused a great deal of his talk towards keeping young runner legs happy, including the hips! It was fun to see someone else who I have never met before “preaching the gospel” that happy hips make for good runner legs and improved spinal mechanics. The best part of my day, and my guest triathlete also agreed was “Novice Coaching Session with Marcus O’Sullivan” who broke down how easy it is to worry about to many variables when coaching high school cross country and while data and science can be infaliable, don’t forget when you are coaching middle schoolers, high schoolers, or even college kids to support them no matter what and to do the best to keep them healthy! Marcus when into how he almost retired from running and open road racing at age 32 because he had still never found a system of training before that which worked for him and it wasn’t until he started to let someone else help coach him along with decreasing the intensity of workouts from time to time based on blood lactate threshold levels and heart rate that he was then able to prolong her 5k and 10k racing career to the age of 37 and he joked several different times that he did it by listening to his body more and running hard a good bit less. Yes, you read that correctly, at 32 years of age, he ran almost as fast as he did at 22 in the prime of his career by listening to his coach and decreasing his high intensity mileage and working more on staying healthy.

 

Check out the pictures below!

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Running Works – Day Of Distance 2018 – Date Announced – Friday, March 16, 2018 at 8 AM – 4 PM

We know it’s early but we are charged up about keeping running alive and well in our region of South Jersey! All too often we hear running community members say if they would have only known about the Day Of Distance earlier they would have signed up! Well it’s on and the date is Friday, March 16, 2018 8 AM to 4 PM.  While we don’t have all the details just yet, we can tell you that the Running Works team has started to circulate a Facebook Event Page confirming the date, time, and the location, which is always, Villanova University.

Day Of Distance Facebook Invite Page – https://www.facebook.com/events/1905653229751357/

So far the keynote speakers for 2018 will be Craig Virgin and Chris Fox.  We will post more info when we know about it!

Here are some pictures from the 2017 Running Works Day Of Distance –

Here are a few pictures of Dr. Mark Kemenosh speaking at the break out sessions of the 2016 Day of Distance on the benefits for Active Release when applied to cross country and track and field athletes!

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Haddon Heights FireCracker 5k – Fourth of July Race – Haddon Heights, NJ

Need a great little 5k to get your blood pumping the morning of the Fourth of July, look no further than the Haddon Heights FireCracker 5k.  This race has been going on for several years now and is always a local favorite with our patients and friends who like to run.  This race is a very big draw due to it’s proximity with Cherry Hill, Haddonfield, and Haddon Township, so be sure to sign up as soon as you can!  Online registration closes on SUNDAY JULY 2ND!

Run Sign Up Link: https://runsignup.com/Race/NJ/HaddonHeights/FireCracker5k2?remMeAttempt=

Place
625 Station Ave
7th & West High St. (Hoff’s Park)
Haddon Heights, NJ US 08035

Description

Sponsored by the Haddon Heights Municipal Alliance.

New race morning Registration, Start, Finish, and Awards Ceremony location – Hoff’s Park (7th & W High St.)

Amenities
T-Shirts; Refreshments; Water Tables on Course; and Course Police Controlled.

Online Registration, Timing/Results, & Finish Line by L & M Computer Sports. www.LMSPORTS.com

Information
Questions? Bridgette Griffith (856) 655-5988

ONLINE Registration closes midnight Sunday night, July 2.

Race Day Info
July 4th 6:30am – 7:45am at Hoff’s Park (7th & West High St), Haddon Heights, NJ. “Rain or Shine”

Race Day entry fee: $25.

Flat, fast & mostly shaded – point to point. Ends at Hoff’s Park, which is also the parade finish. Course roads are police controlled.

Early Packet Pick-Up & Entry
July 3rd – Avoid race day lines, stop in Monday night 6pm to 7:30pm at the Haddon Heights Borough Hall, 625 Station Ave. Haddon Heights. Entry fee still $20. (Race Day $25.)

ONLINE Registration closes 10pm, Sunday, July 2.

Awards

1st Male & Female – $150. ea 2nd Male & Female – $100. ea 3rd Male & Female – $50. ea

Age Groups: Top 3 M & F in each of the following divisions: 14 & under; 15 – 19; 20 – 29; 30 – 34; 35 – 39; 40 – 44; 45 – 49; 50 – 59; 60 – 69; 70+

Special Award Divisions: Top 3 M & F Public Safety Personnel (Police/Fire/EMS/Federal LE); Top 3 M & F Military

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Pitman NJ Freedom Four Miler – July 4th 2017 – 8:30 AM

Looking for a great fourth of July race for actual day of Independence Day? The Pittman Freedom Four Miler is just the ticket and very well revered as a fast, local race that a lot of runners love year in and year out! What better way to get you July 4th celebrations started than by a nice run through historic and picturesque Pitman!

Facebook Link:  https://www.facebook.com/PitmanFreedomFour/

Run Sign Up Link:  https://runsignup.com/Race/NJ/Pitman/PitmanFreedomFourMilerRun?remMeAttempt=

Place
110 S. BroadwayPitman, NJ 08071
Pitman, NJ US 08071
Description

The 36th Annual Pitman Freedom Four Mile Road Race
An Independence Day run through one of South Jersey’s most picturesque towns!

WHEN: 8:45AM – Tuesday, JULY 4, 2017 * Rain or Shine
Paper Registration Form: Printable version of registration form
WHERE: Start and Finish near Broadway Theatre, Broadway, Pitman NJ

COURSE: Challenging, accurately measured 4 miles through Pitman. Our race is now more accurately timed using chip timing with jbsportstiming.com.

This course is not certified with USATF:

ONLINE REGISTRATION close at 7pm on July 2, 2017: Cost will be $25.00 before July 2, 2017. Come out on July 3, 2017 to the Pitman Middle School Gym from 4pm -8pm last chance to save some money on registration price of $30. Day of Registration will be at Borough Hall from 7:00am to 8:15am. Race day price will be $35.

PACKET PICKUP: July 3, 2017 at the Pitman Middle School Gym from 4pm – 8pm.

T-SHIRTS: Each runner will receive a race performance shirt.

PRIZES: $100 – To the 1st Male & Female finisher. Prizes to the top 3 finishers in the following age groups: 14 and under, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70 plus. All age group will get there award mail to them. The only awards that will be giving out day of is the top overall winners.

TROPHIES: Top Pitman Male/Female

RACE DIRECTORS: Andy Fox, Allison Kostiuk, Eric Stanwood

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Science Says Running Helps You Live Longer – MapMyRun.com

Link to original study: https://www.ncbi.nlm.nih.gov/pubmed/28365296

Original Study Title: Running as a Key Lifestyle Medicine for Longevity.

Journal: Progressive Cardiovascular Disease

While the doctors here aren’t totally surprised to see an article like this one go online, we do like the idea that walking or running at a high level for around two hours of time weekly greatly help your heart stay in better shape which then adds years to your life!

From the Article written by Lara Rosenbaum:

The benefits of running are countless. Easy and obvious ones are improved cardiovascular health — including lower levels of cholesterol, better moods and increased bone density. And now there’s another major plus to regularly lacing up your sneakers and racking up some miles: a longer life.

THE LATEST STUDY

If you already love running, here’s another reason to dig it: A new study published in Progress in Cardiovascular Disease, revealed that running may add about three years to your life, and reduce the risk of early mortality by up to 40%. “Running decreases many risk factors for cardiovascular disease, and it strengthens the heart more so than other forms of exercise given its ability to drive the heart rate up and keep it sustained at a high rate,” explains exercise physiologist and running coach, Jason Karp, PhD, author of “The Inner Runner.” “Running also increases aerobic power (VO2 max) more than other forms of cardio — and VO2 max is the single biggest indicator of a person’s aerobic fitness.”

Link to original article: http://blog.mapmyrun.com/science-says-running-helps-live-longer/?utm_source=mfp&utm_medium=email&utm_campaign=workouts20170603

Looking for our previous articles on running?  Please see below.

Running actually lowers inflammation in knee joints – Running may also slow the process that leads to osteoarthritis

Dr Craig’s favorite prehabilitation exercise – Monster Walk with Theraband

 

The Running Works Day Of Distance Wrap Up – Villanova University

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Dr Craig’s favorite prehabilitation exercise – Monster Walk with Theraband

I teach this exact exercise several times a day as well as a few variations almost on the daily since the basis of most of our patients are runners.  This exercise can never be done slowly enough, anyone can do this movement quickly but slow down and act like you have a hot cup of coffee in your hands.  Almost everyone does these exercises quickly and while there is nothing wrong with that, slower is almost always better.  Check out all the following videos on how to practice this excellent prehab movement for most runners struggling with “typical runner stuff”.

If you are a South Jersey runner struggling with pain and tenderness as we lead up to the big part of summer running season which is just ahead (Broad Street Run, Philly Rock N Roll Half, Chicago Marathon, Philly Half and Philly Marathon are all on the horizon) give us a call at 856.228.3100.

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Gloucester County Run for Babies 5K – April 30, 2017 – Rowan University

Welcome Runners! We have added a 5K Run for Babies to our Gloucester County March for Babies Event. This will allow runners and walkers to all come together for one common goal, to help give every baby a fighting chance.

http://runforbabies.marchofdimes.org/faf/home/default.asp?ievent=1171479

Run for Babies will start prior to the walk on Sunday, April 30 at our Gloucester County walk site at Rowan University. All runners will receive an official race number and chip timing. This is a certified course. The Run and the March will begin in the Rowan University Parking Lots D and C; at the corner of Carpenter and Bowe Blvd. The Course will run the perimeter of Rowan University.

Registration for the run begins at 9:00am with the run starting at 10:00 am. For Run for Babies information call 856-375-8213.

For additional information please contact:

Shannon Kappre
March of Dimes Southern NJ Office
PO Box 343,
Vorhees, NJ 08043
716.583.9527

http://runforbabies.marchofdimes.org/faf/home/default.asp?ievent=1171479

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Local South Jersey Running Races – L & M Sports and Events

20th Annual Run for the Schooner 5k & Walkathon

Port Norris, NJ

Saturday  – April 1

Come out and enjoy the fresh Spring air of the Delaware Bayshore as we embark upon our 20th Annual 5k Run for the Schooner and 1 mile Walkathon. On the first Saturday in April each year, this fun run/walk will take you on a course partially cross country, meandering through quaint Port Norris and its surrounds, including wetlands and historic fishing villages.

2017 Run for Aaron 5K and 1Mile Walk

Vineland, NJ

SaturdayApril 22

Come join us for a fun and relaxed 5k run and 1Mile walk in the heart of South Jersey’s farmland.  Our course winds through a rural landscape and is USATF certified (NJ0700WB).  All proceeds benifit Aaron’s Fund, Inc, which supports local scholarships and charities in the Vineland area in honor of Aaron Ploch.

Tapper/Hicks Freedom 5k Run/Walk

Atco, NJ

SaturdayApril 22

Waterford Township War Memorial Committee Mission Statement:

To honor, support and pay tribute to Veterans of the United States Armed Forces. To render support, assistance, guidance, grants, gifts, and other forms of comfort to those veterans and their families.

Deptford 5k Run/Walk for Veterans & Nemours duPont Pediatrics 1Miler

Deptford, NJ

SaturdayApril 29

 All proceeds benefit the Deptford Township Veterans Memorial Fund.

Making Strides 5k & 1 Mile Health Walk

Pine Hill, NJ

SaturdayApril 29

Sponsored by the Susan Marie Rupp Foundation.   Sisters, Mothers, Relatives and Friends Against Ovarian Cancer.

A non-profit organization founded in loving memory of Susan Marie Rupp who courageously battled Ovarian Cancer for eight years.  Losing her fight in July of 2010, we are dedicated to promoting awareness by spreading knowledge of Ovarian Cancer with the hope to one day eradicate this “silent killer.”

5K Run & 5K Walk 4 Family & Friends with Cancer

Voorhees, NJ

Sunday  – April 30

The 9th Annual 5KRun/5KWalk 4 Family and Friends with Cancer will take place on Sunday, April 30. Proceeds will benefit two non-profit organizations:   The Abramson Cancer Center at the University of Pennsylvania, as well as the Samost Jewish Family and Children’s Service of Southern New Jersey (JFCS) Financial Assistance for Cancer Patients Program which provides financial assistance for local families affected by cancer.

Richard’s River Run 5K

Pennsauken, NJ

Sunday  – April 30

The 11th ANNUAL RICHARD’S RIVER RUN 5K will be held on Sunday, April 30, 2017 on the Certified Course at Cooper River on North Park Drive, Pennsauken, NJ. Specially designed T-shirts are guaranteed for all pre-registrants and on race day, while supplies last. Award ceremony & refreshments will be available post-race at the track. Timing by LMSports.

The TIM FRANTZ MEMORIAL MEDAL, dedicated at the 3rd Annual Richard’s Run 5K in 2009 in honor of Tim Frantz from Marlton, NJ who succumbed to Ewing’s Sarcoma in September 2008 at the age of 18 yrs. is awarded during the post-race medals ceremony to the top male & female finishers.

Proceeds from the Run will benefit Go4theGoal Foundation.

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The Roger S. Clark Rutgers Law APIL 5k Run for Justice – April 1st 2017

DATE:  April 1st 2017
Place
301 Linden St.
Camden, NJ US 08102
Race Description

Raising Funds for Social Justice and Honoring Roger S. Clark!  Many law students dedicate their summers to public interest legal work, advocating for social justic and civil rights.  The Run for Justice raises funds for small stipends for these otherwise unpaid internships.

This years race will honor Roger S. Clark, lifelong runner and member of an international legal team nominated for a 2016 Nobel Peace Prize for representing the Republic of Marshall Islands in its effort to hold countries accountable for neuclear weapons.  Professor Clark will contribute $10 to the APIL fund for each student who finishes in front of him, and we will celebrate Professor Clark at the post-race awards ceremony!

https://runsignup.com/runforjustice

https://runsignup.com/runforjustice

Sponsored by the Running Company of Haddonfield

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Excellent explanation of why your GPS is off a bit during a race – USATF – Runners World – Competitor Mag

Recently while watching the Run856 chatter on Facebook we saw a great deal of back and forth about just about everyone being slightly off when looking at their watch time and distance versus their race chip time and the known and verified race distance.  One of the Run856 users shared this explanation from the USATF:

http://www.usatf.org/Products-/-Services/Course-Certifications/USATF-Certified-Courses/Certify-Your-Course/Statement-on-GPS-Use-by-Runners.aspx

Taken directly from the USATF below:  

USATF/RRTC Position on GPS used by runners

Effective June 6, 2014

GPS devices work by receiving signals from satellites. The quality of different GPS units can vary, but all of them can be affected by conditions such as buildings in urban environments or heavy overhead tree cover that interfere with reception of the satellite signals and can cause them to be inaccurate.

Race courses Certified by USATF are measured by a proven method that incorporates the calibration of measuring devices against a steel tape and are verified by multiple measurements.

Race courses are measured along a well-defined path called the “SPR”—the Shortest Possible Route that a runner can possibly run. Most runners don’t actually run the SPR, so the distance recorded by their GPS device will usually be longer than the certified length of the course, even though the course was properly measured along the SPR according to USATF rules.

http://www.usatf.org/Products-/-Services/Course-Certifications/USATF-Certified-Courses/Certify-Your-Course/Statement-on-GPS-Use-by-Runners.aspx

More articles that go a bit more in depth on the topic:

Competitor Running:  Is Your GPS Watch Lying To You On Race Day?

http://running.competitor.com/2014/06/training/debating-the-accuracy-of-gps-vs-race-distances_105664#RoEILe2Q6OuR7Bdm.99

Runners World Magazine:  chip time vs. gun time vs. GPS time

http://community.runnersworld.com/topic/chip-time-vs-gun-time-vs-gps-time

 

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