Florida RacePlace Magazine

Features

Bi-Triathlons Fl. Brian Harrington Celia DubeyCoach Feet First Review FRPM Index KLR Tips

Leo Swimming Tips Running North Running Orlando Running South Running Southwest Running Tampa Bay

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Advance Rehab Boston Bills Sunglasses Brian Harrington Brooks Shost

Coldwell Banker Realty

First

First Product Review Kennedy Law Running Center

Chiropractic

14,42

Events

Florida Road Races 1/2 Marathon Fort Desoto 1/2 Marathon & 5K Ameris Bank Jacksonville 1/2 Mar. Grand Fondo Bike Ride / Tour Escape From Ft Desoto Tri Discover Caladesi Run St. Pete Runfest Gasparilla Distance Classic Weekend 2022 Wiregrass Turkey Wobble Times Turkey Trot Boley’s Jingle Run Frosty Run 5K Kiwanis Adventure Run St. Anthony’s Triathlon Meek & Mighty Triathlon Ronnie’s 10 Mile and 5K Runs Santa Dash 5K Suncoast Triathlon 2022 Chilly Willy Duathlon 2022

DATEEVENT/DISTANCE

RUNNING TAMPA BAY

CONTACT LOCATION MISC.

FRIDAY TBA NOVEMBER 4 RICHARD'S RUN FOR LIFE 5K richardsrunforlife.org

SATURDAY TBA NOVEMBER 5 LAKE TO LAKE RUN 10K WWW.RUNSIGNUP.COM

SATURDAY 8:00 AM NOVEMBER 5 STETSON EAST 5K AND 1 MILE

PETER MAASS 813-205-8378

SUNDAY 8:00 AM NOVEMBER 6 BUDDY RUN 5K WWW.BUDDYRUN5K.ORG

SATURDAY TBA NOVEMBER 12 DUNEDIN VETERANS DAY 5K

SATURDAY TBA NOVEMBER 12 ST PETE RUNFEST 10K AND 5K 3 DAY WEEKEND OF RUNNING

SATURDAY TBA NOVEMBER 12 TROT THE THE HILLS 10K AND 5K

CENTENNIAL PARK YBOR CITY

LAKE MORTAN LAKELAND FL.

FELLLOWSHIP BAPTIST CHURCH THONOTOSASSA FL.

LAKE PARK LUTZ FL.

XRM SPORTS WWW.ACTIVE.COM DUNEDIN FL.

SUNDAY 1/2 MARATHON DOWNTOWN ST. PETE FL.PAGE 18

SANDI LAKE sandilake@ymail.com

SATURDAY TBA NOVEMBER 12 VETERANS'S RUN 5K/10K/HALF/16 MILES WWW.RUNSIGNUP.COM

SATURDAY 8:00 AM NOVEMBER 12 BOLT RUN 5K AND 5 MILER WWW.RUNSIGNUP.COM

SATURDAY TBA NOVEMBER 19 MILES FOR MOFFITT 10K AND 5K WWW.RUNSIGNUP.COM

RIVER HILLS TEMPLE TERRACE FL.

CAUSEWAYS TAMPA FL.

AMALIE ARENA DOWNTOWN TAMPA FL.

AMALIE ARENA DOWNTOWN TAMPA FL.

THURSDAY TBA NOVEMBER 24 FISHHAWK TURKEY TROT 5K WWW.RUNSIGNUP.COMLITHIA FL.

THURSDAY TBA NOVEMBER 24 TAMPA TURKEY GOBBLE 5K,8K RUNS race@tampaymca.org

THURSDAY TBA NOVEMBER 24 TIMES TURKEY TROT 2022 5K/10K AND 1 MILE

AMALIE ARENA TAMPA FL.

WWW.RUNSIGNUP.COMCLEARWATER FL.

THURSDAY TBA NOVEMBER 24 WIREGRASS WOBBLE TURKEY TROT 5K www.FITnicheEvents.COM

SUNDAY TBA NOVEMBER 27

X'COUNTRY MARATHON MAR/30K/HALF/5K 813-232-5200

SATURDAY TBA DECEMBER 3 PINELLAS COUNTY SHERIFF'S DEPT RIDE AND RUN WITH THE STARS 727-582-6465

SUNDAY TBA DECEMBER 4 JINGLE BELL RUN 5K RUN

FRIDAY TBA DECEMBER 9 BOLEY CENTER JINGLE BELL RUN 5K

MELISSA HUGHEY 813-336-5435

WWW.RUNSIGNUP.COM

SATURDAY TBA DECEMBER 10 FORT DESOTO HALF MARATHON WWW.RUNSIGNUP.COM

SATURDAY TBA DECEMBER 10 LAKE JOVITA REINDER RUN 5K WWW.ACTIVE.COM

SATURDAY TBA DECEMBER 10 RUN TAMPA TINSEL RUN 5K WWW.RUNSIGNUP.COM

SATURDAY TBA DECEMBER 10 SANTA DASH 6K

SATURDAY 8:00 AM DECEMBER 10 RUN THE BEACHES 5K AND 1 MILE

TAMPA PREMIUM OUTLETS LUTZ FL.

ALAFIA RIVER STATE PARK LITHIA FL.

FORT DESOTO PARK ST. PETE FL.

GEORGE STEINBRENNER FIELD TAMPA FL.

DOWNTOWN ST. PETE FL.

FORT DESOTO PARK ST. PETE FL.

KLAKE JOVITA DADE CITY FL.

AL LOPEZ PARK TAMPA FL.

WWW.RUNSIGNUP.COMWESLEY CHAPEL FL.

THUNDERBIRD BEACH RESORT TREASURE ISLAND FL.

SATURDAY 7:00 PM DECEMBER 10 SANTA'S TWILIGHT RUN 5K CFT SPORTS 352-394-1320 SAFETY HARBOR FL.

SUNDAY TBA DECEMBER 11 HOLIDAY DISTANCE CLASSIC HALFATHON 10K/5K www.FloridaRoadRaces.com

SATURDAY 8:00 AM DECEMBER 17 ARUTISUSE RUN 5K WWW.RUNSIGNUP.COM

SUNDAY TBA DECEMBER 18 HOT CHOCOLATE 15K/5K hotchocolate15k.com

FORT DESOTO PARK ST PETE FL.

AL LOPEZ PARK TAMPA FL.

TAMPA CONV. CENTER TAMPA FL.

DATEEVENT/DISTANCE

SATURDAY

TBA JANUARY

SUNDAY

TBA JANUARY

FRIDAY

TBA JANUARY 20

SATURDAY 7:00 AM JANUARY 21

SATURDAY 7:30 AM FEBRUARY 18

SATURDAY

TBA FEBRUARY 25

KIWANIS

ROAR THROUGH YBOR

RONNIE'S RUN

RUN

RUNNING TAMPA BAY

CONTACT

SANDI LAKE sandilake@ymail.com

JOE GARRISON 727-535-2257

sandilake@ymail.com

WWW.RUNSIGNUP.COM

LOCATION MISC.

AL LOPEZ PARK TAMPA FL.

HONEYMOON ISLAND DUNEDIN FL.

CENNTENIAL PARK YBOR CITY FL.

FORT DESOTO PARK ST. PETE FL.

DISCOVER CALADESI ISLAND RACE 2023 5K/10 MILE

GASPPARILLA DISTANCE CLASSIC HALF

MICHAEL PATTERSON 727-918-9778

OFFICE 813-254-7866

PIER 60 CLEARWATER FL.

DOWNTOWN TAMPA FL.

SUNDAY TBA FEBRUARY 26 GASPARILLA DISTANCE CLASSIC 15K AND 5K OFFICE 813-254-7866 DOWNTOWN TAMPA FL.

RUNNING SW FLORIDA

DATEEVENT/DISTANCE CONTACT

LOCATION MISC.

SATURDAY 8:00 AM NOVEMBER 5 TIDEWELL TROT 5K 941-552-7546 SARASOTA FL.

SUNDAY 8:00 AM NOVEMBER 6

SATURDAY

TBA NOVEMBER 12

SATURDAY 8:00 AM NOVEMBER 12

SATURDAY 8:00 AM NOVEMBER 19

THURSDAY TBA NOVEMBER

THURSDAY TBA NOVEMBER

THURSDAY

LAUREN'S RAINBOW 5K RUN www.laurensonewish.org

KNIGHTS OF COLUMBUS HURRICAN RELIEF RUN 5K

LABELLE TURKEY TROT 5K

1 MILE

CELERY FIELD SARASOTA FL.

WWW.RUNSIGNUP.COMAVE MARIA FL.

WWW.RUNSIGNUP.COMLABELLE FL.

TURKEY TROT FOR THE TWIGS 5K WWW.RUNSIGNUP.COM

TURKEY TROT

THANKSGIVING

SATURDAY

WWW.RUNSIGNUP.COM

WWW.RUNSIGNUP.COM

HISTORIC TRAIN STATION VENICE FL. 1

NATHAN BENDERSON PARK SARASOTA FL.

PARADISE SPORTS COMPLEX NAPLES FL.

WWW.RUNSIGNUP.COMFORT MYERS FL.

WWW.RUNSIGNUP.COMFORT MYERS FL.

WWW.RUNSIGNUP.COM

FORT HAMAR COUNTY PARK PARRISH FL.

COOL TODAY PARK NORTH PORT FL.

MARCO ISLAND FL.

SUGDEN REGIONAL PARK NAPLES FL.

TWIN LAKES PARK SARASOTA FL.

DATEEVENT/DISTANCE

SUNDAY

TBA NOVEMBER 6 TOM WALKER 1/2 MARATHON 13.1 AND 6K

SATURDAY 8:00 AM NOVEMBER 12

SALUTE TO VETERANS RUN 5K

SATURDAY 8:45 AM NOVEMBER 12 SALUTE TO VETERAN'S RUN 5K

SATURDAY TBA NOVEMBER 19 PUMPKIN RUN 5K

RUNNING NORTH

CONTACT LOCATION MISC.

WWW.RUNSIGNUP.COMGAINESVILLE FL.

1ST PLACE SPORTS www.1stplacesports.com

JACKSONVILLE NAVAL MUSEUM JACKSONVILLE FL.

1ST PLACE SPORTS www.1stplacesports.com JACKSONVILLE FL.

WWW.RUNSIGNUP.COMGAINESVILLE FL.

SATURDAY TBA NOVEMBER 19 SEVILLE QUARTER WILD TURKEY TROT 5K WWW.RUNSIGNUP.COMPENSACOLA FL.

SATURDAY 8:00 AM NOVEMBER 19 HOG JOG 5K

SATURDAY 8:00 AM NOVEMBER 19 MCKENZIE'S RUN 5K

THURSDAY TBA NOVEMBER 24 COMMUNITY FIRST THANKSGIVING DISTANCE CLASSIC 13.1 AND 5K

THURSDAY TBA NOVEMBER 24 COMMUNITY FIRST THANKSGIVING DISTANCE CLASSIC 13.1 AND 5K

THURSDAY TBA NOVEMBER 24 LLOYD CLARKE SPORTS TURKEY TROT 5K

PRESIDENT@ FLORIDASREIDERS.COMORANGE PARK FL.

1ST PLACE SPORTS www.1stplacesports.com

THE PLAYERS STADIUM COURSE JACKSONVILLE FL.

1ST PLACE SPORTS www.1stplacesports.com JACKSONVILLE FL.

1ST PLACE SPORTS www.1stplacesports.com

PICKWICK PLAZA JACKSONVILLE FL.

WWW.RUNSIGNUP.COMGAINESVILLE FL.

THURSDAY TBA NOVEMBER 24 TALLAHASSEE TURKEY TROT 5K 15K/10K/5K WWW.RUNSIGNUP.COMTALLAHASSEE FL.

SATURDAY 5:00 PM DECEMBER 3

SATURDAY TBA DECEMBER 10

CHILDREN'S MIRACLE NETWORK FESTIVAL OF LIGHTS 5K

TALLAHASSEE ULTRA CLASSIC 50M,50K,26.2 MILES

1ST PLACE SPORTS www.1stplacesports.com

SAN MARCO SQUARE JACKSONVILLE FL.

TALLAHASSEE TRACK CLUB WAKULLA SPRINGS ST PARK WAKULLA SPRINGS FL.

SATURDAY TBA DECEMBER 10 TALLAHASSEE ULTRA DISTANCE CLASSIC 50 MI / 50K marathonjack@comcast.netWAKULLA SPRINGS FL

SUNDAY 7:00 AM DECEMBER 11 JACKSONVILLE MARATHON 26.2, 13.1 AND 5K

SATURDAY 5:30 PM DECEMBER 17 RUN FOR SANTA 5K

SATURDAY 3:00 PM DECEMBER

THURSDAY

THURSDAY

THURSDAY

THURSDAY

SATURDAY

WEDNESDAY

1ST PLACE SPORTS www.1stplacesports.com JACKSONVILLE FL.PAGE 11

1ST PLACE SPORTS www.1stplacesports.com

SPRINGFIELD-KLUTHO PARK

1ST PLACE SPORTS www.1stplacesports.com JACKSONVILLE FL.

RUNNING SOUTH

BEACH FL.

WWW.RUNSIGNUP.COMKEY BISCAYNE FL.

WWW.RUNSIGNUP.COMKEY LARGO FL.

tkymia@

MIAMI FL.

WWW.RUNSIGNUP.COMTAMARAC FL.

WWW.RUNSIGNUP.COMMIAMI FL.

turkeytrotftl@gmail.com FORT LAUDERDALE FL.

WWW.RUNSIGNUP.COMMIAMI BEACH FL.

events@ratrace.com FLORIDA KEYS FL.

DATEEVENT/DISTANCE

RUNNING ORLANDO

CONTACT LOCATION MISC.

JANUARY 21

FRIDAY 7:30 AM

SATURDAY TBA JANUARY 22

FRIDAY 7:30 AM FEBRUARY 4

FRIDAY 4:30 PM FEBRUARY 4

ADVENTHEATH PARK AVE 5K 5K RUN EMMI 407-896-1160 WINTER PARK FL.

ADVENTHEALTH LAKE APOPKA SCENC TRAIL 30K CFT SPORTS 352-394-1320 APOPKA FL.

ADVENTHEALTH LADY TRACK SHACK 5K RUN EMMI 407-896-1160 ORLANDO FL.

ADVENTHEALTH MOONLIGHT BEACH RUN 5K/10K EMMI 407-896-1160 DAYTONA BEACH FL.

FRIDAY 7:30 AM FEBRUARY 11 ADVENTHEALTH RUN 4 LOVE 4 MILER EMMI 407-896-1160 WINTER PARK FL.

FRIDAY 7:30 AM FEBRUARY 18

FRIDAY 7:00 AM MARCH 25

ADVENTHEALTH PUMPHOUSE 8 MILER CFT SPORTS 352-394-1320 LAKE APOPKA FL.

ADVENTHEALTH LAKE MINNEOLA HALF MARATHON & 10K/5K CFT SPORTS 352-394-1320 LAKE MINNEOLA FL.

FRIDAY 7:30 AM MARCH 25 WINTER PARK ROAD RACE 10K AND 2 MILER EMMI 407-896-1160 WINTER PARK FL.

SUNDAY TBA NOVEMBER 13 RUN FOR FREEDOM 5K www.TrustcoBank.com CASSELBERRY FL.

THURSDAY TBA NOVEMBER 17 SANTA'S TWILIGHT RUN 5K CFT SPORTS 352-394-1320 CLERMONT FL.

THURSDAY 8:00 AM NOVEMBER 24

SENIORS FIRST TURKEY TROT 5K EMMI 407-896-1160 ORLANDO FL.

SATURDAY 7:15 AM DECEMBER 3 OUC ORLANDO 1/2 MARATHON 13.1 AND 5K EMMI 407-896-1160

SATURDAY 7:15 AM DECEMBER 10

LAKE EOLA ORLANDO FL.

REINDEER RUN 5K EMMI 407-896-1160 ORLANDO FL.

DATEEVENT/DISTANCE

SUNDAY

TBA NOVEMBER 20

SUNDAY

TBA NOVEMBER 20

GAME ON ! TREASURE COAST

SUNCOAST TRIATHLON *** NEW DATE *** TRIATHLON/DUATHLON /AQUA

BI-TRIATHLONS

CONTACT LOCATION MISC.

GAME ON ! www.GameOnRaceEvents.com

WWW.RUNSIGNUP.COM

JAYCEE PARK HUTCHINSON ISLAND FL.

FORT DESOTO PARK ST. PETE FL.

HALF, INTERNATION DUATHLON & AQUAB

SWIM .25 MILES BIKE 10 MILES RUN 3.1 MILE

SATURDAY

9:00 AM DECEMBER 10 IRONKIDS 7903 FLORIDA florida70.3 @ironman.com HAINES CITY FL.

VARIOUS DISTANCES

SUNDAY

TBA FEBRUARY 5 CHILLY WILLY DUATHLON RUN / BIKE RUN FLORIDA'S LARGEST DU WWW.RUNSIGNUP.COM

SUNDAY

TBA FEBRUARY 26

SATURDAY

TBA MARCH 11

SUNDAY

MARCH 12

7:30 AM

SUNDAY

TBA MARCH 19

SATURDAY

TBA APRIL 1

FORT DESOTO PARK ST. PETE FL.

SPACE COAST TRIATHLON WWW.RUNSIGNUP.COMCOCOA FL.

ADVENTHEALTH 40TH ANNUAL CLERMONT TRIATHLON

THE INTIMIDOR TRIATHLON AND OPEN WATER SWIM

GRANDO BIKE RIDE / TOUR 35,55,95 MILES

CFT SPORTS 352-394-1320 CLERMONT FL.

CFT SPORTS 352-394-1320 CLERMONT FL.

RUEBEN KLEIN 765-247-2453 PASCO PASCO COUNTY FL.

ESCAPE FROM FORT DESOTO TRI TRI/DU AND AQUABIKE WWW.RUNSIGNUP.COM

FORT DESOTO PARK ST. PETE FL.

RUN 3.1 MILES BIKE 10 MILES RUN 3.1 MILES

TRIATHLON AND DUATHLON

INTERNATIONAL DUATHLON / RELAYS AQUABIKE

SWIM 1.2 MILES BIKE 60 MILES RUN 3.1 MILES

TRIATHLON .5/1`0/5K DUATHLON 1 / 10 / 3 AQUBIKE 5K / 10

TBA APRIL 16 RON JON COCOA BEACH TRIATHLON mitchvarnes@gmail.com COCOA BEACH FL. SWIM .25 MILE BIKE 12.4 MILES RUN 3.1 MILES

SUNDAY

SATURDAY

CFT

OFFICE

727-820-7790

LAKE MINNEOLA FL.

DOWNTOWN ST PETE FL.

DOWNTOWN ST. PETE FL.

FORT DESOTO PARK ST. PETE FL.

SWIM 440 YARDS BIKE 8.4 MILES RUN 5K

VARIOUS DISTANCE TO AGE POOL SWIM

OLYMPIC DISTANCE SPRINT DISTANCE

SWIM 1/4 MILE RUN 10 MILES RUN 3.1 MILES

NOVEMBER11-13

Brian is a practicing attorney, specializing in personal injury cases with a subspecialty representing cyclists in bike/ auto accidents. He is a life long resident of St. Petersburg, and has been active, as both a participant and race manager for in ex cess of thirty years. He has worked on all phases of race production, including being one of the early race directors of St. Anthony’s Triathlon; announces many races on the West Coast of Florida, and served the Florida Region on the Na tional Board of Directors for USATriathlon for six years, and is the Past President of that Organization. Brian is also on the Board/ Executive committee for the Frogman swim, proceeds of which benefit the Navy Seal Foundation providing multiple forms of assistance to families of Seals who have made the ultimate sacrifice for our Country. He is married to Awilda, and remains active in our sports community as both a partici pant and as an announcer of triathlons, running events, and the Seal Frogman Swim across Tampa Bay. He can be reached at bch@bchfirm. com, or 727-515-9397.

E BIKES ARE HERE TO STAY: EMBRACE AND ENJOY

I recently wrote a bit about E bikes, a topic that riles some, enthuses others. I’d like to give my thoughts now that I’ve had one for about a month. I stress that what I’m describing is not a motorbike, not a bike that can run solely on electric motor power, but an Electric assist bicycle. Mine happens to be a Trek Rail, a beast of a bike (weighing in in excess of 50 pounds), with massive 29 inch tires, which are tubeless. It also has adjustable shocks, both front and rear, with dual disc brakes, two brake pistons on each, which is very useful in the mountains of North Carolina, where I have been using it. Now, it’s in Florida for the next month or so.

I read a comment on line yesterday from what I call “a purist,” when commenting about E Bikes, he said, “don’t be lazy, ride a real bike, and get a workout, not a coast.” I beg to differ. The say ing “don’t knock it til you’ve tried it” comes to mind. Because of the weight, even if using the lowest E assist (called Eco on this bike), it takes real effort and strength to push this bike. What I think Purists ignore (or are ignorant to) is the benefit for those not quite in 100% health can be had. Who says only the most ardent health nut, the elite triathlete, or the licensed category bicycle racer has the right to an enjoyable ride. I’ve ridden bikes for more than 45 years, and plan to continue to do so for another 10-15 hopefully. With an assist where needed, my bike will help allow this goal to happen. As more try them; as they become less pricey, I know E bikes will become a part of our every day cycling.

Brian Harrington Past President, USATriathlon Board of Directors Race Announcer Attorney

Who do you know that can use up to $25,000

To put toward the Down Payment and Closing Costs to purchase their first home?

The Florida Hometown Heroes Housing Program makes homeownership affordable for eligible frontline community workers. These individuals can receive lower than market rates on an FHA, VA, Fannie Mae or Freddie Mac first mortgage. Benefits of the program include reduced upfront fees, and down payment and closing cost assistance. There are over 40 occupations that qualify. An example of a few of the eligible occupations include:

Police Officers

Nurses RN, LPN, CNA, CMA

Responders

Therapist

Phlebotomist

MilitaryActive and Retired

For more details on the Hometown Heroes Mortgage program

other qualifying occupations, call Jim today or scan the QR Code at the top of the page.

Jim McConnell Realtor®/FL Licensed Broker Associate 727 439 0180 Direct Jim@stpetetropical.com 6730 22nd Ave N. Suite A St. Petersburg, FL 33710

Search for area homes at www.stpetetropical.com

Register online at RunSignUp.com/TBTT

TurkeyTrot.net.

on Nov. 19, 2022.

hours Nov. 19-23.

T-Shirts

All registered participants may pick up their shirts pre- and post-race on Arcturas Ave., west of the high school stadium, or prior to race day at the early t-shirt pickup locations.

Proceeds

Proceeds from this year’s Tampa Bay Turkey Trot will be donated to the West Florida Y Runners Club Scholarship Program and other local charities.

Donations

We will be collecting canned goods and non-perishable food items on Race Day for the RCS Food Bank.

Wednesday, Nov.

It’s

Adjacent to Clearwater High School, 540 S. Hercules Ave., Clearwater, Florida

IN-PERSON REGISTRATION

EARLY T-SHIRT PICKUP

In-person registration begins Saturday, Nov. 19 and ends Wednesday, Nov. 23 at 7 p.m. Please bring exact amount in cash or a check payable to Tampa Bay Turkey Trot.

CLEARWATER

Saturday, Nov. 19 noon - 3 p.m. 400 Block of Cleveland Street Downtown Clearwater Hosted by Clear Sky on Cleveland 418 Cleveland St.

Sunday, Nov. 20 10 a.m. - 1 p.m. Abe’s Place Tap and Grill 1250 Missouri Ave.

Monday, Nov. 21 3 - 7 p.m. Crunch Fitness @ Countryside Mall 2591 State Road 580

ST. PETERSBURG

Tuesday, Nov. 22 5 - 7:30 p.m. LOGO HQ 1551 102nd Ave. N.

CLEARWATER

Wednesday, Nov. 23 Turkey Trot Kick-Off Party 5 - 7 p.m. Joe DiMaggio Complex 2450 Drew St.

Race Day Registration

Race day registration and t-shirt pickup will be located on Arcturas Avenue west of the Clearwater High School stadium on the day of the race, beginning at 6 a.m. Please note that registration fees will be higher on race day.

Online registration is strongly encouraged.

To be Chip Timed in the 5K, participants MUST BE PRE-REGISTERED and PICKUP THEIR RACE BIB ON OR BEFORE WEDNESDAY, NOV. 23 at 7:30 p.m.

Like

Facebook.com/TampaBayTurk

Come join us! Boley Centers’ 40th Annual Jingle Bell Run will feature a lighted course, live bands throughout the run, a glow zone, snow, glow necklaces and thousands of merry runners, joggers, walkers and four legged trotters! Food trucks will be onsite with delicious items for purchase. Help us to #endthestigma and increase #mentalhealthawareness by registering today at: www.runsignup.com/boleyjbr

There are two ways to get your Jingle Bell Run gear!

1. We will ship them to you for a nominal fee beginning in early November

2. You may pick up your shirt or register in person (check or exact change accepted) at one of our registration sites from 11/25/2022 12/8/2022:

• Boley Centers' YOUR Neighborhood Store, 6163 9th Ave. N., St. Petersburg

• Boley Centers Administrative Offices, 445 31st St. N., St. Petersburg

• Feet First, 4949 4th St. N., St. Petersburg

• Fit2Run, 256 2nd St. N., St. Petersburg

PLATINUM SPONSORS

• Chain Wheel Drive, 1770 Drew St., Clearwater & 32796 US Hwy 19 N., Palm Harbor

Registrations Fees:

10/1 - 11/25/2022 - $35.00 11/26 - 12/8/2022 - $40.00 Race Night - $45.00

New!

We have a limited number of spots available at our VIP party which runs from 6:30 PM 8:30 PM. The cost is $50 per person. For more information, please call 821 4819 x 5724.

This event comes around just once a year, so don’t miss your chance to support the good work of Boley Centers and have a little holiday fun!

FOR MORE INFORMATION, CALL 727-821-4819 X 5200

Overuse Injury Prevention

Chris Arrigo, MS, PT, ATC Advanced Rehabilitation

The majority of running injuries are overuse injuries. These can occur when increasing volume or intensity too quickly, not giving your body a proper recovery, or regularly overworking weak or tight muscles. Impairments in your running gait can also increase the stress placed on certain areas of the body increasing the likelihood of injury.

When you increase running or walking volume and intensity you are overloading your muscles, tendons, joints, and your cardiovascular system to allow the body to adapt and improve in fitness. However, doing this too quickly can cause significant overload leading to injuries. In addition, your running form may also suffer when muscles are chronically fatigued, which also increases the likelihood of developing overuse injuries.

So, what is a safe way to increase mileage? In general, you should only increase either overall volume or intensity at one time, not both. A safe way to ramp up running mileage is to increase by no more than 10% per week and take an easy week with less mileage every 4 weeks. In addition, your long runs should not account for more than 50% of your weekly mileage.

A dynamic warmup can also decrease the chance of injury by preparing your body for a run or walk. This will improve blood flow to muscles, improve muscle recruitment, and improve coordination and movement patterns. Some examples of exercises that can be used for a dynamic warmup are walking, a slow jo g, bodyweight squats, forward and sideways mini-lunges, leg swings, and other running related drills. Another way to help warm up for a run or walk that requires no extra time is to pace the first mile 1 minute per mile slower than your normal pace. Make sure to get the proper warmup that your body deserves.

As you are increasing your running or walking volume or intensity it becomes even more important to take recovery seriously. If you have an easy run scheduled after a speed-work day, make sure to stay at a conversational pace and do not let others pressure you into a fast pace. This will allow your muscles to recover and make the adaptations to become a faster runner or walker. It sounds counter intuitive, but you should move slow to become faster. It is important to understand that this might not be the same pace for everyone depending on your level of fitness and what stage you are in with your training.

After speed work and races, it is also important to complete an “active recovery.” This means taking some rest and relaxation but also doing some light exercise to keep your body moving and promoting some incre ased blood flow to the muscles. Types of active recovery may include low impact exercise such as biking, elliptical, or swimming.

NormaTec compression boots that provide an intermittent compression helping decrease swelling in your legs and improve blood flow return to the heart. Compression socks are another method of compression that can aid in recovery. These provided gentle compression that work for hours to decrease inflammation and improve blood flow return. If you have just completed a race or have an injury, both are great recovery tools.

While training load and recovery are important , it is also important to perform regular strengthening exercises to prevent injury. This will make muscles more resilient when overworking them and will reduce the likelihood of injury. The most common areas of weakness in runners that can lead to poor runn ing form and injury include hip strength, foot & ankle balance, and core stability. Having strength and stability in these areas is essential to avoid compensations in gait that can lead to injury. In general, strengthening should be performed at least 2 times per week for maintenance.

Muscles that are too tight and limit motion can also increase the risk of injury. There are a couple methods of loosening muscles that you can do at home. This includes performing soft tissue mobilization and stretching. Foam rolling or using a lacrosse ball are good methods of soft tissue mobilization. If you can find a spot in a muscle that is extra tender and has extra tension, that is a sign that this area needs extra attention. If you have certain muscles that tend to be tight, try spending 3-5 minutes on each muscle per day. You can roll until you find a tight and irritable spot and then hold pressure on that spot until it releases or relaxes. You may also roll up and down across a muscle to help improve the glide of the fascia and muscle.

Stretching is another method to loosen up tight muscles. Not everyone feels the need to stretch after every run or walk. However, if you have specific spots that get tight, make sure to spend some time on these areas. Some common areas are your calves, hamstring, quadriceps, piriformis, and hip flexors.

Another key ingredient to help you avoid injuries is to work on your running form. Advanced Rehabilitation offer a healthy Runners’ Evaluation. This includes a gait analysis, a full physical therapy evaluation including strength, flexibility, and movement pattern assessment, expert running advice, and an exercise plan to correct your impairments, to avoid injury, and to improve performance.

A last bit of advice: listen to your body. Pain is common with runners and walkers but is not a normal part of either activity. This pain is your body telling you that something needs attention. If you are having pain or are limping with running or walking, it is best to get help soon. Contact any Advanced Rehabilitation location to schedule an appointment with an expert physical therapist who will get you back to doing what you love as quickly and safely as possible. You can request an appointment on our website, https://advancedrehab.us/request-appointment/.

Coach

Our Sandwich

Everyone likes a sandwich so I will use the sandwich as a metaphor to explain the different aspects of our  training that are essential to experience an effective well rounded, sustainable, training regime.

Let’s start with the bread.  The bread is the exterior of the sandwich and what everyone sees.  The first slice of  bread represents our equipment, gear, and apparel. It would include our goggles, swim cap, bike, helmet, bike  shoes, running shoes, visor, race belt, what we wear like our kit.   We all enjoy high quality ingredients in our  bread. We like our bread to be fresh and good smelling. The care we take in preparing our bread and the  exterior of our sandwich represents how well we maintain our equipment so that it is functioning optimally and  looking good.

The second slice of bread represents our race results.  Both slices of bread represent the exterior of our  circumstance and what people see.  The best bread is whole grain filled with wholesome all natural ingredients  like seeds, grains, and free of chemicals.

Lettuce represents proper warm up, cool down, stretching, and foam rolling before and after each training  session in our effort to protect our body from injury and promote optimum recovery. The lettuce strategically  is placed on each slice of bread protecting our bread from getting soggy.

The most important part of the sandwich and what matters most in making a good sandwich great is the main  ingredient. The main ingredient of our sandwich is the bulk of our training. It represents the aerobic  endurance conditioning, the zone in which we can nose breathe, utilizing oxygen efficiently, so we can pace  ourselves properly and use fat as a fuel source. This is the part of training that is most beneficial for our overall  health and establishes the foundation of our overall fitness.  This portion of our training should be about 80%  of our total training in volume and or distance. Personally, I find this part of my training the most satisfying  and enjoyable part in which I can enjoy fun conversation and social time with my training buddies.   I am going to choose hummus as my main ingredient. I love my yummy hummy sandwich filled with tasty,  super nutritious, high in protein, satisfying hummus.  My hummu s is made with purpose and patience, slow  cooking chickpeas with simple ingredients like olive oil, lemon, and salt. All the ingredients are blended  gradually. Nothing fake is added to enhance the color or shelf life. It’s delicious, nutritious, and satisfying.

Next, we add elements to our sandwich that will enhance the greatness of our sandwich. Just like in our  training we need to add several other modalities that complemen t our training in our effort to boost our  overall health, perform at our best, feel our best, avoid injury and promote longevity in our sport. These  modalities include proper warm up, cool down, tempo work, speed work, stretching, foam rolling, strength  training, mental strength training, functional exercises, recovery, sleep, and fueling our bodies with proper  nutrition and hydration.

The next ingredient, roasted red peppers, represent speed work, which is high in intensity, above 90%  maximum effort and low in volume (5% of total volume) to work o ur fast twitch muscle fibers, maintaining our  agility and keeping us sharp. Just the right amount is important to avoid injury and over training. These  peppers are roasted with care to bring out their sweetness.

Another ingredient, fresh spinach, represents our tempo work in which we are barely able to nose breathe  (78%‐88% max effort) working just under that LT zone teaching our body to delay the onset of lactic acid  production. It’s important we not over do the tempo work and limit it the volume of t empo to less than 10%  of our training volume. Too much spinach can drown out the tast e of all the other ingredients.

The next ingredient must be of the highest quality and the righ t quantity as it can really sabotage our  sandwich if we cut corners, skimp, or overdo how we fuel our body.  A thick hearty sliced of grilled eggplant  represents showing up fueled properly by being well hydrated & fueled with nutritious whole food so my body  can have enough vitamins, antioxidants, and enzymes to perform well and recover correctly.

The next ingredient needs to be as satisfying and filling as one’s main ingredient to represent sleep &  recovery. It’s important we show up recovered and ready for each work out. For me it’s a big grilled tasty  organic portabella mushroom grille d to perfection not undercooked and not overcooked.

The next ingredient represents strength training in our effort to maintain healthy bone density, good  metabolism, and body composition helping us to look good in that unforgiving spandex we wear.  I add a  minimum of 3 layers(to represent the 3 strength workouts we sho uld do every week) of thinly sliced fresh  tomato in my sandwich. The tomato adds to the composition of ou r sandwich, gives a good flavor, and makes  it look good too.

It's important we include a key ingredient that adds an element of enjoyment to our tra ining. Maybe it’s alone  time, solitude in one’s thoughts, listening to motivating music, an inspiring pod cast, an educational audio  book, entertaining movie, show, or the company of people.   Olives represent this for me. When training solo I  choose to listen to positive enriching content like a podcast,  audio book, or pump me up music. I most enjoy  training with people (both Kalamata and Spanish olives) help ma ke training more fun, and most enjoyable. The  olives are the people that bring out the best in me as an athle te and as a person.

Keep in mind, the top slice of b read represents our race performance and our results. Our goal should be for  this bread to be wholesome filled with integrity, packed with s eeds, high quality grain, making it delicious and  satisfying.

Most importantly, as we eat our sandwich, let’s reflect on how it tastes and how we feel as we eat?  How  enjoyable is our sandwich? How satisfied and how well fueled ar e we after we eat our sandwich?

When considering the big picture of your life. Is your sandwich providing you with sustenance? Sustenance keeps someone or something alive. Sustenance gives support, help, and strength. So, make your own gourmet scrumptious sandwich that you can savor and enjoy every bite.

Written by USAT Coach Celia Dubey

NewDate

IMPORTANTTIPSFORSWIMMING DURINGCOLDEATERDAYS

Overtraining&The ImportanceofTapering

WHAT IS OVERTRAINING?

Overtraining occurs when a person or athlete trains too hard for too long and they begin to exceed their body

s ability to recover from strenuous exercise.

WHAT ARE COMMON SIGNS OF OVERTRAINING?

fatigue

of energy or feeling

refreshed

after regular rest

or decline in workout performance

injuries , such as sprains, tendonitis, stress fractures

Trouble sleeping

HOW TO PREVENT OVERTRAINING?

To prevent overtraining, schedule regular rest days after long or demanding workouts. Take a break from targeting a specific muscle group for 1 2 days. If you are training for a competitive event, tapering before the event is the best way to avoid overtraining.

WHAT IS TAPERING?

Tapering is defined as a short-term reduction in training load during a period leading up to a competitive event. It is common to incorporate a tapering period over several days before a major competition. Tapering can elicit improvements in both physiological and exercise performance factors.

If you are experiencing symptoms of overtraining, give us a call at 813-207-5027 to see how we can help!

1113 Assembly Dr. Tampa, FL 33607 813 207 5027 pctampabay@gmail.com