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All Posts Tagged: RUN856

Joe’s Run 5k – Walk – Palmyra Natures Cove

Joe’s Run 5k — Joseph L. Manghan IV was a talented Pennsauken grad who fought a long, hard fight to annihilate Ewing’s Sarcoma. He was 23 years old when he passed in 2018. Joe’s Run is dedicated to his fond memory, and is a fun, scenic race which will raise scholarship money for a deserving Pennsauken Graphic Arts student. The Pennsauken Cross Country team has jumped on board to help prep a fun, slightly less intricate version of their 5k high school racing course at the Palmyra, New Jersey Nature Cove. Patrick Rodio is the overall organizer of the race.

*** PLEASE NOTE – There will also be an option to walk an alternate route! That’s right, you can run the 5k race or walk a slightly varied trail as well!

Awards for Overall Male and Female, plus 1st place medals for male and female in under 12, 13-19, 20-29, 30-39, 40-49, 50-59, 60-69, and 70+.

Early registration is $20 (until 11:59pm on 3/1/19), and $25 the day of the race.

https://runsignup.com/Race/NJ/Palmyra/JoesRun5k

All questions are welcomed at the following FACEBOOK EVENT PAGE!
https://www.facebook.com/events/304981086801944/

Please share this race! As of 01/19/2019 we had around 80 people signed up and we look to make this race into a high competitive and FUN race in honor of Joe. Dr. Craig Evans and his wife Lauren are already signed up for this race! We look forward to running and supporting the ever growing running community in South Jersey!

COURSE INFO —
The course starts and finishes at the Palmyra Nature Cove Welcome Center. This 5k course covers mixed surfaces, including gravel, grass and dirt trails, and some pavement. It is similar to that of a cross country course. In fact, the Cove is where Pennsauken High School hosts its home cross country races. The start and finish run on the main Cove Trail, parallel to the Delaware River. Other highlights include loops past Bullfrog Pond and Beaver Pond. You are sure to spot some wildlife during the race, such as deer and turkeys.

The 1st mile (red line) goes out on the Cove trail, with the Delaware River on your right. It loops around the Dredge Retention Basin (aka “The Square”) and comes back toward the start. The 2nd mile (blue line) loops around Bullfrog Pond, and then heads out on the only stretch of pavement on the course, and eventually picks up the Perimeter Trail. The 3rd mile  (black line) continues on the Perimeter Trail, past Beaver Pond, until you make the final right turn onto the Cove Trail. The final half mile of the course follows the Cove Trail (now with the Delaware River on your left) all the way back to the Welcome Center.

Follow the link HERE for a more detailed Google Map of the course. 

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Haddonfield Adrenaline 5K Race Walk and Kids Race – HADDONFIELD, NJ –

Holy smokes, it’s almost time for Christmas, New Years and so much more! Where did 2017 go? Is Cross Country really already over? Well, I guess it’s time to plan for spring and there is no better way to break out of a winter time funk than to sign for up the Haddonfield Running Co Adrenaline 5k Run/Walk and Kids Races! Inside tip, we usually setup in the basement of the Running Co for a post race recovery room with the Training Room of Haddonfield Physical Therapy group!

Place

Haddonfield Memorial High School
Haddonfield, NJ US 08033

Race Description

The 13th Annual Haddonfield Adrenaline 5K Run will be held Saturday, March 17, 2018. The 5k starts at 9am in front of Haddonfield High School and is followed by a kids 1/4 mile and 100 meter races on the Haddonfield High School track.

The 5K race is USATF certified, and serves as the MidAtlantic 5K Championship. This event is sponsored by the RunningCo. of Haddonfield. Kick off the 2018 running season with an adrenaline pumping race!

Team Challenges

Note: No Race Day Team Registration.

Corporate Team Registration allows an organization to pay for their employees and families. Click on Corporate Team and Create New Team.

Competitive teams will still be the same:

3 to a team to score, no maximum. Awards to top 2 teams in each of the following categories:

– High School Club Team (Male and Female)

– Family Team

– Corporate Team

Packet Pickup

March 14-16 from 10AM – 7PM at RunningCo. of Haddonfield, 121 Kings Highway East, Haddonfield, NJ 08033.

Race Day Packet Pickup at Haddonfield High School starting at 7AM.

Directions

From the Ben Franklin Bridge, take Rt. 30 East. Follow signs for “Cherry Hill”. After ramp, take Route 70 East about 3 miles to Route 41 exit to Haddonfield, continue straight. After the second traffic light, Park Ave., Haddonfield High School is on your right. Follow signs for parking.

From Rt. 295, take Exit 32 – Haddonfield/Gibbsboro. At the end of the exit ramp, turn onto Route 561 West (Haddonfield/Berlin Road) towards Haddonfield. Travel straight on Route 561 for about 3 or 4 miles, make a right onto Kings Highway, Haddonfield High School is on your left. Follow signs for parking.

Cash Prizes

Top 5 Overall Male and Female Runners:

1st – $400
2nd – $250
3rd – $150
4th – $100
5th – $50

Top 3 Overall Masters Male and Female

1st – $100
2nd – $75
3rd – $50

Awards

Finishers medals for all runners. Wait til you see the 13 year design!!! St Pats Special!!!!

Awards to Top 3 Male and Females in the following Age Groups: Under 14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+.

Link to SIGN UP — https://runsignup.com/Race/NJ/Haddonfield/HaddonfieldAdrenaline5K

Hosted by the Running Co of South Jersey – Haddonfield, Moorestown, Mullica Hill, and Medford

Link to SIGN UP — https://runsignup.com/Race/NJ/Haddonfield/HaddonfieldAdrenaline5K

Pics from years gone by and a short jaunt down memory lane of the Haddonfield Adrenaline 5k – All photos are thumbnails! Click on them to see more detail!

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The New York Times – How To Avoid Heatstroke

Wanted to share a nice little article that showed up on my social feed this morning about avoiding heat stroke this summer.  We as adults often times think it does not happen to us as “recreational runners” but I have witnessed everything from hypothermia to heatstroke at running races!  Check out the article at the following link and remember that it is not just high school kids at summer practices who take it a bit too far.

NYT Link — https://well.blogs.nytimes.com/2009/07/29/how-to-avoid-heatstroke/

One thing we are fairly certain of is that it does always involve hydration levels either and even ambient temperature around you can be anywhere from the 70’s, 80’s, or 90’s in terms of Farenhiet when heatstroke can set in, even on overcast days versus sunny days. It simply has to do with core temperature levels of the athlete.

The following info is taken directly from the article:

Scientists don’t yet know why some people become seriously ill while exercising in hot weather, and others don’t. At one time, it was believed that exercise-related heat illness was caused by the sizzling rays of the sun beating onto an athlete’s skin, causing overheating from the outside in, and contributing to dehydration, which was thought to be a primary cause of heat problems. But that theory doesn’t explain why athletes develop heat illness on overcast days, when sunlight isn’t directly reaching them. They’ve also been known to become ill on relatively cool days, when temperatures are below 80 degrees. And many collapse despite being fully hydrated.

“There’s still a lot we don’t understand” about heat illness, says Douglas Casa, an associate professor in the Department of Kinesiology at the University of Connecticut, who’s extensively studied athletic performance in the heat.

Heat illness itself is an omnibus term, covering “a spectrum of seven or eight different conditions,” that range from mild heat exhaustion to life-threatening heat stroke, Casa says. August is prime season for the illnesses, since, even as temperatures soar, many athletes must or choose to continue exercising outside. “Football teams start two-a-day practices at this time of year,” Casa says. Runners training for a fall marathon increase their mileage. So do cyclists and triathletes preparing for autumn events.

Scientists have a pretty clear picture of what happens inside these athletes as they exert themselves. They bake. Muscles in motion generate enormous amounts of energy, only about 25 percent of which is used in contractions. The other 75 percent or so becomes body heat.

NYT Link — https://well.blogs.nytimes.com/2009/07/29/how-to-avoid-heatstroke/

We highly encourage you to check out this fantastic article and if you are suffering from common running issues, athletic performance issues, or any time of injury, give us a call at 856.228.3100 or send us an email at the link below!

Contact

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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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The Running Works Day Of Distance Wrap Up – Villanova University

The RunningWorks Day Of Distance on March 17th was AWESOME!  If you are high school track or cross country coach you need to be at this event next year!  The speaker lineup was great and I didn’t even need an afternoon coffee to get through this event which almost never happens at a seminar being the father of two young children!  The event kicked off promptly at 8am with breakfast and small talk at the  Jake Nevin Field House at Villanova University.  At 9am the day promptly started with Marcus O’Sullivan greeting the seminar and talking about how important coaching is for young athletes.

At around 9:30am Steve Magness took over and discussed “The ART and science of coaching track athletes” and discussed many of his findings and experiences as the head distance track coach at the University of Houston as well as a private coach to several Olympians.  Steve’s professional coaching career involves athletes like Sara Hall, 3:56 miler Tommy Schmitz, 3:58 miler Jake Edwards and has served as a consultant to many Olympic runners and triathletes.  His website and books are available at the popular running website, ScienceOfRunning.com

Next up on the docket was Tom Schwartz discussing coaching techniques and Critical Velocity Training as it applies to Type 2A Muscle Fibers and some of the research he has been using using for runner training the past 20 years.  Some of Tom’s best insights were on knowing how long you can effectively kick for during a run based on the distance of your race versus the conditioning of the athlete.  The Tinman further explained some of his insights gained over a lifetime of training and coaching as well as being a featured contributor to TheRunZone.com

Lunch was served at noon with a lot of veggies and fruit which helps someone like me who at least attempts to eat healthy at seminars.  There was also some pretty awesome pizza because simply put, a running seminar full of runners, needs pizza.

The afternoon was great, my first break out session was with Dr. Greg Biren of Rowan University who discussed “Fueling Athletes for Maximum Performance” in Villanova’s amazing Bartley Hall. Dr. Biren’s presentation was great and packed about as much basic athletic runner performance nutrition that you can pack into 59 and half minutes before needing to release us.  Dr. Biren keeps a wealth of basic runner information, primarily sourced around and related to nutrition at his personal website at Rowan University, http://users.rowan.edu/~biren/

My second break out session was lead by Dr. Dennis Whitesel who practices in Delaware.  Dr. Whitesel’s session was “When You Foot Hits the Ground Everything Changes” and the information discussed was great and focused on lower body bio-mechanics for runners.  Dr. Whitesel discussed many things and had several videos in his presentation of runners that he commonly sees.

 

Marcus O’Sullivan, Cricket Batz, and several others had an advanced coaching session and Q&A with the speakers which focused a lot on continuing the topic of influencing VO2 training and distance running training in general.

Flat out, this was one of the best seminars that I have attended in a few years.  If you are some how interested in running at a higher level, coaching athletes who are involved with running and need some refreshing points of view, this seminar was GREAT!

Twice in the past Dr. Mark Kemenosh has been a featured speaker at the day of distance discussing Active Release Technique and common runner injuries.  We hope that he gets invited back again, here are a few photos of the speaking he discussed during his last invite in 2015.

 

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We plan to set up in the basement of the Haddonfield Running Co after the Adrenaline 5k!

After the Haddonfield Adrenaline 5k, Dr. Craig Evans, Dr. Tim Legath, and Dr. Andrew Gross will be set up to help with post race discomfort and talk about runner related injuries if you would like to meet with us!  We will be in the basement with the DPT’s from the The Training Room of Haddonfield, Cherry Hill and Washington Township.  Chiro’s and Physical Therapists under one roof!  We also hope to have a Sports Medicine Orthopedic hanging out as well to make sure the post race hang out session is as well rounded and beneficial for all as possible.

The Haddonfield Running Co was started in 1997, so this marks the 20th anniversary of the store and we are very excited to be a part of the event.  Come on out to the store after the race and have a look around!  The race is currently sold out and is always a very good time.  Check out the videos below from past years!

Links:

The Training Room Physical Therapy of South Jersey

The Haddonfield Running Co Facebook Page

Check out the videos of past races below!  We look forward to seeing you on Saturday, March 18th, 2017!

 

 

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The Lucky Run – Sewell NJ – SUN MARCH 12 2017 – South Jersey 5k Race

LINK:  https://runsignup.com/Race/NJ/Sewell/TheLuckyRun2017

Place:
The Village Pub
139 Egg Harbor Road
Sewell, NJ US 08080

Description:
Get Lucky at The Lucky Run and After Party at The Village Pub in Sewell.

Features Include:

Chip Timed 5K Race with Instant Results
Awards for Overall Winners and Age Group Winners
Post Run Party Includes 1 Guinness Beer (or Domestic) and Irish Grub!
Enjoy Irish Classics
Door Prizes and Trivia
Best Dressed Competition
Listen to Live Bag Pipes on the Course!
Free Downloadable Photos

LINK:  https://runsignup.com/Race/NJ/Sewell/TheLuckyRun2017

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SMART Tools – ITBand Treatment (Short Version)

So a lot of our patients have issues with pain, tenderness and tightness in and around the Iliotibial Band, often times referred to as the ITBand.  While in most cases there are various reasons why our patients present with pain in this particular tissue, treating it has been done various ways in the past, some with great success and some with no success.  Here at the office we do our best to treat each patient individually using a mixture of treatment methods best on several things like the presentation of the patients issue, where it is located on the ITBand (near the hip, in the middle of the femur, or at the lateral border of the knee) and the mechanism of injury or in some cases the mechanism of aggravation (take that runners, cyclists, and crossfitters, I have a new way of explaining to you guys and gals who like to say to me “but I never actually hurt it”).

In all conditions, the first thing most patients do is GOOGLE IT to see what comes up.  In most cases of googling things that sound like ITBand Syndrome, here is an excerpt of the results.

Iliotibial band syndrome occurs when the connective tissue (ligament) extending from the pelvic bone to the shinbone becomes so tight that it rubs against the thighbone. Distance runners and cyclists are especially susceptible to it.

The main symptom is pain between the hip and knees that worsens with activity.

Treatments such as physical therapy and sometimes corticosteroid injections may help. In rare cases, surgery may be needed.

In my opinion, the only thing Google got right in the treatment section is that physcial therapy almost always helps because a good physical therapist will help you strength the posterior gluteal regions, lateral hips, hip rotators and the pressure on the ITBand will decrease in almost all cases.  Every so often we find an ITBand that needs a corticosteroid injection but those are fairly rare as well.  We are not the biggest fans of ITBand release surgical procedures unless something other than running 5k’s is the causation to the problem, but again, every tool has it’s purpose and when properly used/applied it makes sense.  So getting past all of that, lets take a look at what we are working with here.

If you are familiar with our office, then you are familiar with the fact that we treat the Tensor Fasica Lata muscle on almost every runner and cyclist who comes to our office.  We also commonly treat gluteus medius, and sometimes gluteus maximus as well because the Iliotibialband itself is a fairly dense/tough piece of tissue that runs from the lateral border of the ilium down to the lateral border just below the knee and attaches to tibia, hence it’s name, the ITBand (Iliotibialband).

What a lot of patients don’t realize that now we are using SMART Tools as well for some “harder to deal with” cases of ITBand syndrome and this video from Smart Tools shows one very effective technique for mobilize the borders of the ITBand with motion.  As seen in the video below, this is just another way that we are ever expanding our use of manual medicine here at the office and not just relying on Chiropractic Manipulation, Active Release Technique, RockTape, Corrective Exercises, or SMART Tools IASTM (Instrument Assisted Soft Tissue Manipulation) to keep you, our patient, going and doing what you love!

Please note that if you ever need help from us about something giving you issues, please shoot us an email and will do our absolute best to get back to you in 24 hours or less!

Contact Us Page:  https://drmarkkemenoshandassociates.com/contact/

Need to see more pics of the Tensor Fascia Lata, Iliotibial Band, and Gluteus Medius you can trust, here is a cartoon version in a runner that is somewhat accurate.

Lastly, here are a few shots from our meeting at the Haddonfield Running Co a few weeks back where we talked running, problems like ITBand Pain, ITBand Tenderness, ITBand Tightness, and ITBand Syndrome.  In these pictures I the Active Release Techniques movements for treating the Tensor Fascia Lata and ITB!

 Contact Us Page:  https://drmarkkemenoshandassociates.com/contact/

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Training to do a race. You mean I don’t just RUN? – Recap from the Running Co of Haddonfield

Dr. Craig and Dr. Josh had the honor of speaking along with many other fitness professionals about what runners need to know, understand and at least attempt to do to stay healthy and running longer!  The meeting was started with Dave Welsh (Owner of the Running Co’s), Marc Pelerin (Owner of Train With Marc), was quickly moved towards strengthening and cross training techniques with two personal trainers.  For the final part of the afternoon talk Dr. Craig and Dr. Josh talked about repetitive stress injuries and what to do when things start to go beyond just the average aches and pains of running!

Here are some pictures from the event which was scheduled for 2 hours but I think we hung out and talk about all things running for more like 3.5 hours because I (Dr. Craig) was really in my element of talking about running and the importance of at least TRYING to remain healthy during training programs.

Overall the information was great, we talked about everything from keeping your running fun (remember that is what running should really be all about), staying healthy, eating good stuff, foam rolling, core strength, and what to do when a real injury creeps up as well as using things like Active Release Therapy to prevent these issues when you have the means to do so.  Here are some shots from the event and we hope to make the next one even bigger and better!

 

Presenter Links:

Dave Welsh – Owner – Running Co’s of South Jersey

https://www.facebook.com/SJRunningCo/

Matt Hinsey – DPT (Doctor of Physical Therapy) ATC (Athletic Trainer) – The Training Room of Haddonfield

https://www.facebook.com/TheTrainingRoomPT/

Marc Pelerin – Owner – Train With Marc

https://www.facebook.com/TrainWithMarc/

Dr Craig Evans and Dr. Josh Sand – Associate Chiropractors with Dr Mark Kemenosh and Associates

https://www.facebook.com/DrMarkKemenoshAndAssociates/

Michael Suarez – Personal Trainer – Lean Body Fitness

https://www.facebook.com/GetThatLeanBody/

Brandi Blair Dockett – Personal Trainer

https://www.facebook.com/bdockett

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Haddonfield Adrenaline 5k – Quickly approaching SELL OUT!

Date:  Saturday, March 18th, 2017

Adult’s Race Type:  5k Run

Children’s Race Type:  Kids 1/4 Mile Run and 100 Meter Run

Description: The 12th Annual Haddonfield Adrenaline 5K Run will be held Saturday, March 18, 2017. The 5k starts at 9am in front of Haddonfield High School and is followed by a kids 1/4 mile and 100 meter races on the Haddonfield High School track.

The 5K race is USATF certified, and serves as the MidAtlantic 5K Championship. This event is sponsored by the RunningCo. of Haddonfield.

Kick off the 2017 running season with an adrenaline pumping race!!!

Link:  https://runsignup.com/Race/NJ/Haddonfield/HaddonfieldAdrenaline5K

Team Challenges:

Note: No Race Day Team Registration.

Corporate Team Registration allows an organization to pay for their employees and families. Click on Corporate Team and Create New Team.

Competitive teams will still be the same:

3 to a team to score, no maximum. Awards to top 2 teams in each of the following categories:

– High School Club Team (Male and Female)

– Family Team

– Corporate Team

Packet Pickup:

March 15-17 from 10AM – 7PM at Haddonfield Running Company, 121 Kings Highway East, Haddonfield, NJ 08033.

Race Day Packet Pickup at Haddonfield High School starting at 7AM.

****** ONLINE REGISTRATION CLOSES MIDNIGHT SUNDAY, MARCH 12 *****

The race almost always sells out before Sunday, March 12th however so do not wait.  

Directions: From the Ben Franklin Bridge, take Rt. 30 East. Follow signs for “Cherry Hill”. After ramp, take Route 70 East about 3 miles to Route 41 exit to Haddonfield, continue straight. After the second traffic light, Park Ave., Haddonfield High School is on your right. Follow signs for parking.

From Rt. 295, take Exit 32 – Haddonfield/Gibbsboro. At the end of the exit ramp, turn onto Route 561 West (Haddonfield/Berlin Road) towards Haddonfield. Travel straight on Route 561 for about 3 or 4 miles, make a right onto Kings Highway, Haddonfield High School is on your left. Follow signs for parking.

Cash Prizes:  

Top 5 Overall Male and Female Runners:

1st – $400
2nd – $250
3rd – $150
4th – $100
5th – $50

Top 3 Overall Masters Male and Female

1st – $100
2nd – $75
3rd – $50

Awards:
Finishers medals for all runners. Wait til you see the 12 year design!!!

Awards to Top 3 Male and Females in the following Age Groups: Under 14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+.

Check out the video for more info!

 

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