Cabada also headlines Rome All-Area Championship Banquet



More Details on the Rome 30k here
While en route to securing the highest American finish in the Chicago Marathon a few weeks ago, Dathan Ritzenhein placed himself 2nd on the list for best US 30k performances in 2013. After speaking to high school cross country athletes at the GoGo Running All-Area Championship Banquet, Fernando Cabada of Big Bear Lake, California will race the Rome 30k in an attempt to better Ritzenhein’s number two spot.

A one time American Record Holder in the 25 kilometer distance, Cabada boasts a 5k personal best of 13:34. In other words, he ran that race at a pace of four minutes, twenty two seconds per mile. For some perspective, Rome high school’s Jenna Tilton commanded most local races this fall and placed 28th at the Georgia state Cross Country Championship on November 9th with a time of 21:05 (6:47 pace and good enough to earn upcoming recognition on the All-Area 1st team). Avery Cypress of Darlington high school earned a spot on the men’s All-Area First Team with a strong season of many 5k performances in the 17 minute range. However, his current strong point may be the one mile distance in which he achieved a time of 4:34 last track season.

Cabada will address Tilton, Cypress, and other local high school runners on December 5th at 6pm at the All-Area Championship Banquet hosted by the GoGo Running Track Club and meant to honor and support local athletes, coaches, parents, and friends.

Two days after the banquet, Cabada will race other elite and local road runners in the River City Bank Rome 30k at Ridge Ferry Park. He hopes to take advantage of a flat course and average the pace of 4:50 minutes per mile with a final sprint needed to establish himself as number two in the US for the year. Perhaps a local high school athlete can take him through the first mile.

Registration and event information below:



Robin Luke Nutritional Video

Daily Core #1

GoGoRunning presents routine #1 of Runner’s Daily Core.

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GoGoRunning presents routine #1 of Runner’s Daily Core.

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GoGoRunning presents routine #1 of Runner’s Daily Core.

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Race Recap: Justin won the marathon in Huntsville

Posted in STZAFETA

Monday, December 17, 2012 11:38 Mariusz Biel ATHLETICS

Justin MUDs, was runner Victoria Steel Will won in the 36thMarathon played in Huntsville (USA). Miroslaw Barszcz ward winning coach 2:46,58 ahead of time, the second at the finish of the Indianapolis Jackie Dikos nearly 6 minutes (2:52,39).

For 28-year-old Justine MUDs was the third of his career running a distance of 42 195 km. A year ago, won the 34th Kiawah Island Golf Resort Marathon (South Carolina) at the time of 2:42,05 – a new course record – and this year, in May, was the second in a marathon in Green Bay (2:51:52).

This year MUDs Justin graduated from the University of Shorter. In America, represents the city of Rome, Georgia. According to the official website PZLA, after the race in Huntsville MUDs Justin said that her dream is to get the minimum and the start of the Olympic Games in Rio de Janeiro in 2016

Winter Cross Training for Triathletes: Snowshoe Running

Snowshoe Running

  • Your pace will be 3-5 minutes slower
  • Train according to time, not distance
  • Use poles
  • Stay warm shoe covers, gators and waterproof shoes

Essential Winter Running Tips

By Sherry Ballou Hanson | Competitor.com

If you love braving the elements and hearing the call of the wild, a little preparation can enable you to run strong through the winter. There may be a day here and there where you have to resort to the treadmill, elliptical trainer or another indoor cross-training option, but paying attention to the following five basic guidelines will enable you to keep these days to a minimum.

1. Layer for success.
“Layering begins with the base layer, which can be synthetics such as polypropylene or polyester; silk; wool or other fabrics,” advises Brent Vanni, a product developer at L.L. Bean.

Wool is popular again, in the form of mid-and lightweight base layers. Wool is naturally odor resistant, so it doesn’t need the anti-microbial treatment like the polyesters, adds Vanni, and it provides superior warmth.

Your middle later should insulate while still allowing moisture to escape. Zoning techniques are popular, which basically means thicker insulations like fleece with different fabrics in specific places in the jacket, such as the core, under the arms and down the sleeves.

When running outside for long periods of time you may need a third layer — a lightweight, windproof, water-resistant (or waterproof), yet breathable jacket. Gore-Tex is still a leader in outdoor wear and has incorporated stretch into their Proshell fabrics now, says Vanni.

2. Choose the right shoes and socks.
“Pay attention to the surface you are running on,” advises Terrence Philbin, DO, an orthopedic surgeon in Westerville, Ohio. “You want plenty of tread if you are running on ice and snow, so you have more grasping power.” At the same time, you need to have your shoe fitted properly. Road or trail running, pay attention to fit, feel and ride.

“Toes should wiggle easily,” says Mike Simensky, a footwear product developer at L.L. Bean, “but feet should not slide around, or be compressed from side to side.” The essentials of fit, feel and ride are mostly the same for trail shoes as for road models: fit the shoe to the foot, make sure it feels comfortable when you move in it, and check to see that it has what you need to ride smoothly over your chosen running surface.

“The outsoles of trail-running shoes have deeper lugs and more aggressive tread patterns” than road running models, which improve stability and traction over slippery or uneven surfaces, according to Simensky. The sole is stiffer to shield feet from bruising, often including a thermoplastic polyurethane (TPU) plate or insert sandwiched between midsole and outsole for added protection, often with protective toe counters. Select the shoe that best fits your needs. Better yet, keep more than one pair in your rotation so you’re prepared for changing surface conditions.

When choosing your socks, says Philbin, look for a warm sock that wicks away moisture. Many top brands such as L.L. Bean, Feetures, Wright Sock, Balega, Injini, Thorlo, Smartwool and others offer options made from antimicrobial, moisture-wicking materials such as wool blends that will keep your feet warm in the winter time.

3. Always have a Plan B.
When running outdoors in the winter, don’t go so far from indoor warmth that you don’t know if you can make it back, warns Philbin. If you get chilled you are on borrowed time, and if your feet are also wet, they will freeze rapidly. Running is demanding on the body even under ideal conditions, and when you add unstable surface conditions, elements such as sleet or snow, and wind, you add to the effort necessary just to do your customary workout. Always be flexible and have a Plan B in case conditions go south.

Read tips 4 and 5.