From: Coletta Meyer <[email protected]>
Date: March 18, 2016 at 9:26:35 AM CDT
To: allfacultystaff <[email protected]>, “All Washburn Tech Employees” <[email protected]>
Subject: [All Faculty & Staff] Run a 5K this Spring!

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It is that time of year perfect for running in a race! Here are 6 reasons to run a 5K

 

1.      Ease. Most of you are busy, and training time is precious. With the 5K, you can work up to it quickly and train for it adequately on just three days a week.

2.      Convenience. Race day is a snap. You arrive at the race, warm up for 10 to 20 minutes, race for 40 minutes maximum, cool down, replenish with food and drink, and head home.

3.      Exhilaration. In a 5K, you feel like you’re really racing. Not many runners can maintain a 10K race pace that is much faster than their daily training pace. With a 5K, however, you can motor as much as one minute per mile faster than your usual training pace.

4.      Improvement. It is an excellent fitness booster. It will elevate your max VO2, improve form and efficiency, and make your regular training runs feel easier.

5.      Change. Too often we run the same course at the same pace at the same time of day. You need variation, and a short-and-sweet 5K a great way to mix things up.

6.      Motivation. Races are great motivators. Having a regular schedule of 5K races gets you out the door on days when they would have stayed in bed in the morning or hit the couch after work.

        Source: http://www.active.com/running/articles/6-reasons-to-run-a-5k

 

Here are some local races that you can take part in:

 

Randolph Raider Run Color-A-Thon 5K run or 3K walk

April 16, 2016, 9:30am

Topeka

Register online at http://shop.schoolathon.org/EventIndex.asp?EID=182663

 

Race Against Hunger 5K Fun Run/Walk

April 23, 2016, 8:00am

Register online at https://runsignup.com/Race/KS/Topeka/RaceAgainstHunger

Topeka

 

TLS Annual 5K Fun Run/Walk

April 30, 2016, 8:00am

Register online at http://www.topekalutheran.org/apps/news/show_news.jsp?REC_ID=393640&id=0

Topeka

 

Payless Race to Give 5K Run/Walk

April 30, 2016, 8:00am

Register online at http://www.eventbrite.com/e/payless-race-to-give-5k-runwalk-tickets-22183294832

Topeka

 

For a list of upcoming races visit

http://www.runningintheusa.com/race/ListByCityRadius.aspx?Rank=All&State=KS&City=Topeka&Radius=25

http://www.kcrunningcompany.com/calendar.php

http://www.sunflowerstriders.org/

 

 

Coletta J. Meyer, MS, MCHES
Employee Wellness Coordinator
Washburn University
1700 SW College Ave.
Topeka, KS 66621
Phone 785.670.1314
Fax 785.670.1315
[email protected]

 

 

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Mail Sent to ALL Washburn Faculty and Staff