The Historic Germantown 8K is a flat, fast, certified, and chip timed race in beautiful Germantown, Ohio on the first Saturday in August. Located just southwest of Dayton, Ohio, Germantown is a small and historic town founded in the early 1800s. The race begins and ends at Veterans Memorial Park and takes runners alongside the river, right through the historic covered bridge (built in 1872), and finishes by blazing through the lovely downtown that has been added into the National Historic Register.All runners will receive a Tech Tee, custom finisher medal, and a lot of great food at the finish. There are cash prizes for the top 3 runners and handmade in the USA wooden awards for all overall and age group winners three deep. The event also has a 1K kids’ fun run with dog tag medals for all children who finish!
Active Living - Running
The Crossroads 5K is a flat, fast, certified, and chip timed race in Vandalia Ohio on the second Saturday in June. Located just minutes north of Downtown Dayton, Vandalia is extremely accessible and perfect for an early summer showdown. All runners will receive a Tech Tee, custom finisher medal, and a lot of great food at the finish. There are cash prizes for the top 3 runners and handmade in the USA wooden awards for all overall and age group winners three deep. The event also has a 1M kids’ fun run with dog tag medals for all children who finish!
The Y at the Heights is proud to host the 13th annual Alex J. Ritchie Memorial 5K on Saturday, October 6 at Carriage Hill Metropark. Alex was a beloved member and employee at the Y at the Heights. An auto accident cut his life short at the young age of 19. Join us to run for a wonderful cause and to honor our dear friend, Alex. All proceeds go toward the Annual Campaign.
Pre-registration Individual: $15
Race day Individual : $20
Pre-registered family: $50
Family on race day: $70
Pre-register as an individual here:
Pre-register as a family here:
How to Go?
What: 5k for Kelli Run/Walk
When: August 18, 2018 at 9am
Gixo Run Club meets weekly to help people of all skill levels learn how to become better runners or walkers. We celebrate each mile to motivate each other to the finish line!
We start and finish in Kyle Park. You can find us near the right side of the parking lot.
Gixo, our Run Club sponsor, is an innovative new fitness app. Through Gixo, your entire run will be led by a live coach who will provide personalized, real-time feedback on your progress.
We encourage walkers and runners of all ability levels to join us. You can move at your own pace without worrying about staying up with the group, as we will all stay connected throughout the run by the Gixo app.
If you have any questions, let us know! Just email [email protected]
Gixo also offers hundreds of other live cardio, strength, and mobility classes every week. Check it out!
With the final moments of 2013 ticking away as I type, my over-achieving type brain has been focusing on my goals for the coming year for several weeks now. I’m not sure why we, as humans, tend to see the beginning of the new year as the time to re-evaluate our lives and set new goals, but I know I’m not the only one who takes some time to reflect on where I am and where I’m going as another year draws to an end.
What can we all do to set realistic goals for the coming year and make sure we set ourselves up for success? It seems to me that the key to success is really straight forward and probably something you’ve heard a million times before–the key to success is setting SMART goals. You’ve heard of SMART goals before, right? Specific. Measurable. Attainable. Relevant. Time-bound. Okay, so we know what it means, but what does it actually mean in practice?
For 2013, I set all sorts of goals for myself. I was new at this whole blogging thing this time last year, and I saw all these other healthy living bloggers posting their 2013 goals on their blogs, so I found myself doing the same. I set personal goals, professional goals and fitness goals. I lived up to a few of them, but the main problem was that I set so many goals, I couldn’t really focus my attention on anything in particular. Aside from the SMART philosophy, if I can give you one piece of advice, it would be to set one or two important goals for yourself, and focus on those and those alone. Save the rest for future years.
I had one primary goal for 2013 though, that I really followed through with. My goal was to complete a virtual challenge called “13 in 2013“, which essentially boiled down to completing 13 running races (of any distance I chose) during the year. I truly believe that the reason I achieved this goal is because it stacked up to the SMART theory on goal setting. Let’s break it down.
Specific. Yep, this goal was very specific and very clear on what I needed to do. I had 12 months and 13 races to complete. Easy enough, and definitely not ambigious.
Measurable: Absolutely, this goal was measurable. I kept track of my races on my blog throughout the year, so I could always check my progress. I knew at any given point in the year how many races I had completed and how many more I had to go to meet my goal.
Attainable: I had never really kept track of how many races I had done before, but I never doubted that this goal was attainable. I thought it might be a stretch, especially pushing myself to get out the door for races during the cold weather months here in Dayton, but that’s what made it a goal. If it wasn’t challenging, it wouldn’t be worth aspiring to achieve. But, it wasn’t so far out there that it seemed impossible.
Relevant: Running 13 races in 2013 was a relevant goal for me as I’ve become something of a fitness junkie and running races is a fun social activity for me. Plus, it keeps me active and gives me something to blog about. Running is a hobby, so this goal fit my lifestyle seamlessly.
Time-bound: Yep, this goal definitely met the time-bound criteria. All 13 races had to be completed between January 1, 2013, and December 31, 2013. Done and done.
I can’t remember another new years resolution that I’ve ever followed through on 100% in the past, but I’m proud to have completed the 13 in 2013 challenge. As I look forward to 2014, I’m certainly going to bear this example in mind with my goal setting for the year. Because let’s face it–why bother setting unrealistic expectations for ourselves that are going to leave us feeling like crap when we can’t succeed? Set a goal that is SMART for 2014, and maybe this time next year you’ll be sitting here thinking, “Wow, I actually lived up to my New Years Resolution last year.”
A few days ago, the Wall Street Journal published a piece called “Ok, You’re a Runner. Now Get Over It.” Naturally, my social media feeds were blowing up about this article (although my sample was obviously skewered because I follow so many runners, running blogs, and other running publications.) Runners World wrote a great “come-back” piece to the author of the original, and one other blogger whom I follow regularly wrote a response as well.
Dear Mr. Stafko,You don’t know me, and I’m sure my opinion doesn’t actually make one bit of difference to you. In fact, you’re glad that I’m writing this letter, because that means you accomplished your goal–you stirred the pot and generated a great deal of hype around your recent Wall Street Journal article. Congratulations, you’ve managed to mildly irritate (or maybe even offend) more than 15 million people. Here’s my response to your article, written in list form to keep it simple and readable.1. I have a 13.1 sticker on my car (and a triathlon sticker, but that’s not really the point). I am sitting here thinking about those stickers as I write this, and considering why I like having them on my car. I can tell you that no one has ever commented on them to me, and while I am driving down the road, I am certainly not thinking “wow, if feels so great to think that every car behind me knows that I’ve completed a half marathon.” So no, I don’t put those stickers on my car for attention. I put them there for myself, to remember what I have accomplished. Finishing the races that those stickers represent are some of the proudest moments in my life. Those stickers are a constant, visual reminder to myself of how far I have come and what I have accomplished. And you better believe that after I finish the Disney Princess Half, I’ll be swapping out my generic 13.1 sticker for a Mickey shaped one.
2. I wear clothes like my new Brooks “Run Happy” shirt because they are comfortable and cute. I don’t wear those types of clothes out in public on a regular basis, but rather only after I have been out on a run or at the gym. If I need to stop at the grocery store on my way home from the gym, I am not going to think twice about it. Again, it’s not a cry for attention…this is just convenience, plain and simple. And why did I choose to buy a “Run Happy” shirt? Because it makes me happy. It makes me smile. It’s a good reminder to myself that running is a privilege, not a chore. And that’s good enough for me.
3. Why do running stores and running magazines (or running blogs) for that matter exist? Because they serve a niche of the population and they serve it well! The WSJ article notes that Runners World has 660,000 subscribers and that 15.5 million people finished running events in 2012. If I was seeing numbers like that and I was an entrepreneur, I would cater to the masses, too! I subscribe to Runners World and look forward to my magazine arriving each month. I’m lucky enough to have not one, but two specialty running stores (Up and Running and Runners Plus) located within 10 miles of my home, and I frequent them both. Note to the WSJ author: these stores actually carry more than just shoes and clothes as you claim. You can buy your hated 13.1 or 26.2 stickers at these stores, for starters! Or you can stock up on foam rollers, hats, sweaty bands, GPS watches, heart rate monitors, water bottles, fanny packs, and nutritional supplements, just to name a few things.
4. Why are 15.5 million people taking to the pavement and running races each year? And why do they keep doing it when you’ve heard friends say things like “I don’t know why I keep doing this to myself” after a particularly bad race or run? I have a few theories, mostly from my own experience. Those theories are as follows:– Running is the every man’s (or woman’s) sport. You can do it with minimal equipment, without a gym membership, and without any experience. Running can be for anyone who wants to do it.-There is ample information available for free online about how to get started and how to train. There are also 5ks practically every weekend in any given town. Anyone who decides she wants to train for a 5k can simply pick a goal race, register, print out a training plan, and do it. There are countless opportunities and resources available to runners, new and old.–Running is a challenge against yourself. You can always strive to run the next race faster, train for a farther distance, or set any other goal you see fit. For me personally, having a fitness goal through running plays a huge part in my motivation to keep working out regularly.-It doesn’t have to be serious. There are so many fun races out there, like the Color Run or the Hot Chocolate 5k that I am doing this weekend.–Running can be a social opportunity, if you want it to be. Though I am usually a solo runner, I really enjoy running with my mom or sister when we have the time, and I wouldn’t have made it through my last few half marathon training runs without my friend Lauren for company. If you like the social aspect of running, check to see if your local running store hosts weekly running groups. I knot that ours do.–You will be hard pressed to find another community to be a part of that is more welcoming and encouraging than the running one. One of the best parts of running a race is having other runners urge you along when the going gets tough. Though I usually hate out and back races, I love being able to cheer for the other runners when we see them ( first the elites as they whiz past me on their way to the finish, and then the stragglers at the end–especially those at the end. Because it’s not about finishing first or last, it’s about getting it done. And the running community is simply amazing about recognizing that and supporting every runner across the finish line– from the first one to the last.In sum, running isn’t about a need for attention. More accurately, Mr. Stafko, it appears that you, in fact, actually have a deep rooted need for attention. Furthermore, the WSJ knew that by running this piece, it would cause a viral stir–because face it, mocking something that 15 million people are passionate about is surely going to get a few people worked up. So congratulations, Mr. Stafko and the WSJ–you have certainly created a buzz surrounding this piece.My suggestion to you? Don’t knock it ’till you’ve tried it. Sign up for a 5K race, train for it, and go run. You might just find yourself relating to those 15.5 million runners in the world after all
Everyone loves food. Every….some of us love running. So which foods are the best to stock up on while you pursue that illusive runner’s body? This is the first in a series going through each letter of the alphabet in which I’ll tell you what to eat during the day, what to eat before or during a workout and even throw a few healthy desserts in there. Let’s do this Sesame Street style, one letter at a time.
Most of us are searching for some new things to spice up our lunch and/or dinner menus, and don’t want to try anything too crazy. One of the simplest foods that can easily change your entire meal is the avocado.
Nutrition Facts: Avocados have 60 percent more potassium than bananas. Avocados are high in fiber, so avoid before runs. This will avoid an unnecessary trip to the bathroom! (speaking of which, if you need help in that area – try eating an apricot before a meal!)
There are so many different ways to use this versatile fruit. Making a salad? Dice up an avocado and mix it in with some olive oil. Making corn, peas or other mixed vegetables? Mix in some grilled avocado for a twist on an old favorite. All of these are great, but the one idea that I’m seeing in more restaurants now is to top a burger with a few slices of avocado. I feel like it works best with a turkey burger, as the tastes just seem to compliment each other perfectly. Here’s a great turkey burger recipe that I found.
Guacamole. Duh. Guacamole is made from mashing up an avocado and is relatively healthy, but eat in moderation or you’ll chock up the calories and fat. All it takes to make is to scoop out the avocado from the core, mash up in a bowl, and add things like salt and garlic to taste before blending for a few seconds. This recipe should come in under 1,000 calories, so sharing this with a few people is no big deal. Food Network recipe. Apples can also serve as a great snack after a run, or on any non-running day, especially when combined with peanut butter. Slicing up an apple and dipping it in peanut butter, the more all-natural the better, can serve as a tasty snack that won’t make your stomach churn.
One of my favorite foods to snack on before a run, or during one, for some light protein are almonds. Although expensive, the almond is very tasty and easy to eat while on the run or in a hurry.
Nutrition Facts: Almonds are high in vitamin E and are relatively low in calories. (The Blue Diamond oven roasted almonds I have contain only 170 calories, while providing 6 grams of protein per serving of 24 almonds!)
This is the section you were looking for right? I found a great way to incorporate almonds into dessert! Gross right? Well it turns out that almond biscotti tastes great! Originating in Italy, biscotti is a popular type of Italian cookie cake which my grandmother has perfected over the last 50+ years. If you don’t trust her recipe, try another great one from Runner’s World.
I hope you enjoy this series, and I hope you learn about some foods that you may have never known are healthy! Like beans? Hmm…more on that next time.
Last week I listed a few things that are important before you begin to try and increase your weekly mileage, so this week I’ll be going into a little more detail while also detailing a few training plan options.
Before you set out on increasing your mileage, it is very important to set goals for yourself. A great example of a goal for someone whose runs max out at three or four miles is to run a 10k (6.2 mile race). If you don’t want to sign up for a race right away, a simple goal of increasing your mileage by a mile a week is easily attainable. Since you will be increasing the number of miles you are running, it is definitely important to check out the shape of your shoes. If they are old or seem to be in bad shape, seriously consider buying new ones.
Once you have that in check you are ready to begin the demanding, but rewarding sport of distance running.
When making up a schedule to fit all of your running and running related activities, you should be aware of how much rest you are giving yourself and how many times to run each week. Below are the different things that you should be doing each week, along with a sample weekly schedule:
Cross Training: (1-2 times per week)
Ab workouts. These strengthen your core for overall better fitness and endurance. A great set of ab exercises for runners can be found on Runner’s World.
Cardio. Other than running, doing other forms of cardio will boost your muscle strength in other areas that are used while running.
- Cycling is a great example because it serves as a great alternative to running. It also has no impact on the legs, so it can easily be done in the recovery stages of injury.
- Swimming does not have as good of benefits in terms of overall running fitness like cycling does, but it can be a great way to differ from usual cross training activities.
- An elliptical machine, or something similar, is a great way to strengthen your legs as well, as it is more focused on that area than anything.
Short Runs: (2-3 times per week)
These runs should be done at a faster pace than longer runs, and should be about the same distance. Try and separate short run days with cross training. Running on the treadmill or a track at the gym are ideal places for this type of run, as you can easily squeeze them in and even monitor your pace.
Long Runs: (once a week)
The long run should be done at a slower pace than your short runs, and should be considerably longer. I believe that in terms of longer runs, the more important thing is time on the road, so the longer time you run the better. Try not to worry about your pace here, as you may be tired from your work during the week. Scheduling these runs on either a Saturday or Sunday make them easier to manage and schedule. Make sure to have plenty of water on hand for long runs, and know exactly where you are going if you run outside.
Sample First Week Training Schedule:
- Monday: 3 mile short run
- Tuesday: Cross Training
- Wednesday: Rest
- Thursday: 3 mile short run
- Friday: Cross Training
- Saturday: 5 mile long run
- Sunday: Rest
This schedule may be an optimistic one for some of you, but you can obviously change it to fit your running level and personal schedule, as long as you stick to the number of days for each workout.
Races this weekend
Saturday November 20
8:30 a.m., 3rd Annual Southgate’s Turkey Trot. Southgate Baptist Church , Springfield, Ohio. Entry form
12 p.m., Mid-East 5K CC Challenge, Kettering, Ohio. Register here
Sunday November 21
Turkey Prediction 1 p.m., Kettering Recreation Complex, 2900 Glengarry Drive, Kettering, OH 45420 *Race day registration only* The 12 people closest to their predicted time will win a frozen turkey!
For most people running three miles at a time is enough. But for us other crazy people, we need more and will try feverishly to increase the number of miles we can run at one time. This will be the first in a series on how you, that’s right YOU, can get yourself to run more than three miles at one time. Before you begin to think about increasing your mileage, there are some things that you need to have handy and some simple, but important, things to know about.
1. Buy yourself a running watch. A simple watch that keeps track of your time will do fine, but a watch like the Nike+ system, which tells you your pace, distance, calories burned and total time will make it much easier. Using a watch will help control your pace while you run, allowing you to keep a constant steady speed for a more controlled finish. Training at a certain pace for a few months will help you hone in our something that is comfortable.
2. Remember the 10% rule. Try not to increase your mileage more than 10% from week to week, as this will cause your body to become easily injured. If you ran 10 miles last week, try not to run more than 11 or 12 this week.
3. Ditch the music. Try running without music once a week at first, and gradually ease yourself into using it less. Music can sometimes masque pain that you feel in your body which can obviously be a bad thing. Additionally, some races band headphones all together, because they feel it is dangerous to other runners and also a distraction.
4. Start Cross Training. Cross training includes any exercise that can benefit your running form or muscles. I would recommend things like light weight lifting, elliptical machine exercises, riding a bicycle (either stationary or outside), swimming and ab workouts. Doing this at least once a week will take the tension off your legs for a day and help strengthen your other muscles.
5. Make sure your shoes can take the load. Don’t increase your mileage with old shoes. Doing so will only end up hurting you in the end, causing numerous injuries that will set you back. Running shoes are an investment, as you get stronger and run longer your shoes will respond better to your body.
Next week look out for some more in-depth tips on increasing your miles.
Races this week
Saturday November 13
2,000 Plus Men Against Domestic Violence 5K Run and/or Walk. Epiphany Lutheran Church, Austin Campus. Register here
The Road2Independence 5K Run, Walk or Push. 11 a.m., Milton Union High School, West Milton, Ohio. Register here
Ramtastic 5K, Jamestown, Ohio. Register here
Sunday November 14
New Balance Dayton “Grand Opening” 5K: 9:00 AM, Town and Country Shopping Center, Kettering, Ohio. Register here