Runners of all ages/ pace/ and ability can join. Just show up at 6:30pm and bring a friend if you’d like. For more information about the I.C. Running Group or any other groups around your area, click here.

Fools 5K 2009 Shirt

Most races give out a shirt in the packet when you sign up for a race. The standard is a cotton t-shirt. You can choose what size you want (if you pre-register) and the design varies from year to year. Some other races are giving runners the option to “upgrade” to a moisture wicking shirt or technical shirt. They are little more pricey than your standard cotton, but are great for running. If the design is good and desirable, the shirt can become a fashion statement or something to be proud of when wearing. Likewise, if the race was one in which you did well or an accomplishment like finishing a marathon, you might feel like you earned the right to wear it.

On the other hand, race shirts may be building up in your closet from the dozens of 5ks, fun runs, and turkey trots over the years. If you’re one of these runners, then you have probably noticed the races offering a “no shirt” option on registration forms. Most times, this option is also less expensive when signing up.

So where do you stand on race shirts?

• Are they the reason you sign up?
• Or, do you use them as rags to clean the house? (tip: order the largest size to get multiple rags)
• Maybe you’re right down the middle. You like the shirt if it looks good, but it also has to fit right.

Camelbak - Delaney Race

Congratulations to our Race Review Winner, Sandy!

You win a free Camelbak!

Thank you everyone for your great race reviews. Stay tuned for future contests and if your running on hot day, look for Sandy. She just might have some water to share!

If you missed the contest, here were the details (http://www.runningwall.com/win-a-camelbak).

Camelbak - Delaney Race

You run. It’s hot. You get thirsty.

Now you can stay cool, hydrated and up-to-speed with your new Camelbak Hydration Pack.

It’s easy to win. Simply follow both steps below and you’re eligible:

• Simply review a race you participated in on Running Wall. (click here to learn how to review races)
• Join the other Running Walls fans on Facebook to keep update with more freebies and upcoming contests. Not to mention news on your favorite races. (click here to join Running Wall on Facebook)

That’s it!  2 easy steps and you could be sporting the new Camelbak – Delaney Race hydration belt this summer. Not only will you stayed hydrated and energized, but your running partner will be begging you to share.

Don’t wait too long. We’re giving away the Camelbak in mid-June.

Contest Details:

• One Camelbak – Delaney Race model will be given away at random
• Anyone is eligible, as long as they have reviewed 1 race and are a fan of Running Wall on Facebook.
• The race review must be about a race you have run. Fictitious reviews will not count.
• Click here for more details about the Camelbak – Delaney Race

Was it the best race ever and you ran a PR?

Or was the t-shirt so big, it could fit you and a friend at the same time?

With so many races to choose from, it’s hard to know which one you will like and which ones are not worth waking up early for.  With Running Wall, you can review races and share with fellow runners what you liked and disliked.  Not only will reviews help you decide whether or not to sign up, but will also give race directors valuable feedback to improve the event for next year.

Some ideas to review:

• Was the course hilly?
• Did the post race party have enough food?  Was the food good?
• Was the line for the restrooms longer than the day after Thanksgiving sales?
• Were the awards organized and prompt?
• Any cool packet freebies?

It’s easy to review a race.  Just go to “Past Races” and click on the race name. Each race has a place to comment at the bottom.

Check back…we are giving away running gear, just for reviewing races!

Fortunately, there are specialty detergents made to clean technical gear and they do a good job at it too. They are a little pricier but I think we all agree that spending a little more is worth avoiding the label of “that smelly runner” at the gym!

The first option is WIN Green Eco-Sport Detergent. It uses only ingredients derived from natural sources and the bottle is made from recycled plastic – very Eco-Friendly.

WIN green detergent

Some other features include:

• Safe for all laundry, not just running clothes
• Completely biodegradable
• Hypoallergenic, fragrance-free, dye-free
• Will not degrade sweat-wicking or water-repellent properties.
• Safe for use on all colors and fabrics in all temperatures.
• Bottle is made from recycled plastic.

http://www.windetergent.com/

The next option is Sport Suds which gently cleans clothes and rinses completely, leaving no residue behind. It unclogs the pores of your fabrics and eliminates deeply embedded odors. Sport Suds allows technical clothes to wick moisture and breathe the way they were designed.

Sport Suds

Some other features include:

• Safe for all laundry, not just running clothes
• Biodegradable
• Hypoallergenic, perfume-free, dye-free, phosphates-free
• Safe on everyday fabrics like cotton, silk, wool and synthetics
• Made from natural ingredients
• Rinses completely away leaving no residue

http://www.sportsuds.com

Last, but not least is Penguin Sport-Wash which is a residue-free laundry detergent, designed specifically to keep high-performance fabrics working and smelling like new.

Sport-Wash

Some other features include:

• Safe for all laundry, not just running clothes
• Readily Biodegradable – which means that it biodegrades much faster than regular Biodegradable detergents
• Non-allergic, perfume-free, dye-free
• Safe for all washable fabrics, even those marked delicate care
• Residue-free laundry detergent

http://www.penguinapparelcare.com/sport.html

via Ed Yourdon

Why do some runners stretch?
Stretching can help loosen tight muscles, keep you flexible and help prevent injuries. But stretching cold muscles can cause muscle strains and possibly tear the tissue. The key is warming up.

The best way to gain the benefits of stretching is by warming up before a stretching session. Usually, 10 minutes of jogging or walking should do the trick. If you have never tried a complete stretching session, try it out after a hard workout. You just might like it!

Here are some Dos and Don’ts of stretching…

Do:

• warm up first
• stretch slowly and ease into holds
• take deep breaths and relax
• above all, listen to your muscles

Don’t:

• stretch a cold muscle
• bounce or force a hold
• hold your breath
• hurry through your routine

via lululemon athletica

Do you know how to drink water like a pro during a race? If you’re like me and end up with half the cup on your shirt and the other half spilling down your face. Before your next race, here are a few tricks to help master the water stations.

• Check out the course map beforehand to get an idea of where the water stations will be located. Note: some shorter races (like a 5k) may not have water stations
• Most runners go for the first cup available and if you’re in a large race, it can get crowded.  Try running towards the last few cups and then you’ll have a clear path to resume racing once finished.
• If grabbing the cup from a volunteer, get their attention to make sure they are ready for the hand-off.
• Once you have the cup, squeeze the top to form a “V”. This will keep the water from spilling and will be easier to drink.
• Unless you’re in the lead, take your time. There’s no rule that says you can’t take multiple sips and slow down.
• And lastly, throw your cup by the garbage container. If none is near, then try to toss it by another cup on the side of the road. Remember, volunteers will have to pick up the trash later.

Are you looking to PR (personal record) this year?

Do you have a favorite?