Welcome 2019 MSA Meeting 5k runners & WALKERS!
the 2019 MIDWEST SURGICAL ASSOCIATION ANNUAL meeting 5K
French Lick, In
JULY 29, 2019 at 7am
SEE THE BLOG POST describing my 2018 MSA 5k which was a personal SUMMER CHALLENGE III: FASTEST 5K!
NOVICES
*If you haven't ever run a 5K and wish to participate in the July 29, 2019 Monday morning event that has been a part of the Midwest Surgical Association's Annual Meeting for years, Earned Runs has a BEGINNER TRAINING PLAN (see all links below) that can help you prepare this year. WALKERS can use it too (briskly walking all the distances including on the track day); it can provide a structured program for getting in shape to cover 3.1 miles.
Upon attending the family reunion-like meeting race the first time, there's a good chance you'll want to return. By focusing on training safely in advance of the meeting, you can work toward establishing a solid initial finish time and then on improving it, whether running or walking, year after year.
PLAN HIGHLIGHTS:
- alternates walking and running; over 10 weeks you progressively run more and walk less.
- an optional track day helps you cover specific distances without a GPS/stopwatch.
- routines are included to improve mobility (MYRTL's) /flexibility (stretches)
- scheduled strength building work is incorporated to prevent injury
- cross training is encouraged
- RESOURCES* provides links to expert workout descriptions/demonstrations
MAP:
A map of the official course may be available when you arrive at the registration desk*. Traditionally, runners meet-up at a start area designated by the event organizers nearby. Do the directions sound vague? It's part of the 'charm' of the meeting!
MEETING FAMILY PROGRAM:
Visit the organization's page for information on the FAMILY PROGRAM
Upon attending the family reunion-like meeting race the first time, there's a good chance you'll want to return. By focusing on training safely in advance of the meeting, you can work toward establishing a solid initial finish time and then on improving it, whether running or walking, year after year.
PLAN HIGHLIGHTS:
- alternates walking and running; over 10 weeks you progressively run more and walk less.
- an optional track day helps you cover specific distances without a GPS/stopwatch.
- routines are included to improve mobility (MYRTL's) /flexibility (stretches)
- scheduled strength building work is incorporated to prevent injury
- cross training is encouraged
- RESOURCES* provides links to expert workout descriptions/demonstrations
MAP:
A map of the official course may be available when you arrive at the registration desk*. Traditionally, runners meet-up at a start area designated by the event organizers nearby. Do the directions sound vague? It's part of the 'charm' of the meeting!
MEETING FAMILY PROGRAM:
Visit the organization's page for information on the FAMILY PROGRAM
EARNED RUNS 5K BEGINNER TRAINING PLAN WITH TRACK DAY
THE 10 WEEK TRAINING PLAN has a May 28 start date to prepare beginner runners for the August 6 race.
TRAINING PLAN CALENDAR
| 2019_msa_5k_beginner_training_plan_with_optional_track_day_draft_march_6_2019.pdf |
TRACK DAY WORKOUTS
| 2019_msa_meeting_5k_training_plan-_track_day_schecule_draft_march_6_2019.pdf |
NOTES THAT MAY BE HELPFUL (yet to be updated for 2019)
| msa_2018_meeting_training_plan_notes_may_18.pdf |
GUIDE TO KNOWING HOW FAR YOU'LL RUN BY MINUTES (IF YOUR PACE IS 14, 12, 0R 10 MINUTES/MILE) - to be updated
| 2018_msa_pace_chart_distance_calculation_of_minutes_into_miles_14-10_min_per_mile_may_22.pdf |
Don't want to run the TRACK DAY schedule?
Check the distance scheduled for that track day and run/walk it as you wish, on or off the track.
Check the distance scheduled for that track day and run/walk it as you wish, on or off the track.
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THIS YEAR, as in the last few years at the 2019 French Lick Meeting, there will be PROFESSIONAL TYVEK BIBS for runners to wear. A design of the 2019 bib is shown on the right.
Running or walking with a competition bib is a great way to commemorate your participation in the even teach year. FRENCH LICK 2019 NOTES: This will be the first year that the meeting and the race will be held in this location. Details about the route will be posted as they are received.
If this will be your first race or your first MSA race, you are in for a treat! The run has become quite competitive, but has traditionally welcomed participants of all abilities. Parents might consider registering children for the "under 16" age category. First place finishers in each age/gender group are announced at the Monday evening dinner, but everyone feels like a winner in this traditional event! |
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MACKINAC ISLAND 2018 NOTES: Completing the MSA Mackinac Island 5k is a memorable experience. Its course is great for all fitness levels. The atmosphere is friendly, almost cozy, with only about 100-150 member-family-friend participants who often cheer and challenge each other along the way. The setting is physically beautiful. The course usually runs from the Grand Hotel grounds, through the quaint tourist town, past horse stables, historic Fort Mackinac, the docks and harbor, and the steepled old St Anne's and Historic Mission churches. The waters' edge of the Straits of Mackinac is nearly always in view.
Winners of the age groups are announced at the Monday evening dinner dance, but everyone feels like a winner at Mackinac Island!!!!
Winners of the age groups are announced at the Monday evening dinner dance, but everyone feels like a winner at Mackinac Island!!!!
LONG TIME RUNNERS TAKE NOTE:
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Perhaps you've run other short distance races, run the MSA race every year, or run comparable distances for fitness, but you are not prepared specifically to participate in the MSA race. This plan can provide structure for training.
CUSTOMIZE this plan. Substitute runs (you choose distances/time) for the 'walk/runs' scheduled Monday, Wednesday, and Saturday. Include: - 1 day of speed training (track day), - 1 day of hill repeats, tempo, or high intensity intervals (HIIT), - 1 day for a long run day ADHERE to the leg-saving 3 runs/week schedule PLUS Include: - cross-training work (cycling, swimming, strength), 2 x per week - lower and upper body strength days, at least 1 x week - hip mobility exercises and dynamic warm-ups, before each run - stretches, foam rolling after each run |
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CHECK THE RESOURCES PAGEThere are links to demonstrations and routines for MYRTL's, (hip mobility exercises) stretches, strength building, foam rolling on the RESOURCES page. Explore the other pages too!
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FOLLOW THE BLOG
You might find the daily BLOG PAGE discussion helpful. Previous post discussion topics are searchable.
REQUEST EARNED RUNS BIBS
Earned Runs bibs are given FREE, on request. Use them any time for inspiration in training for this race, other summer challenges, to race or train for races later in the year. The blog page often posts suggestions for how to enjoy the bibs.
CONTACT Earned Runs on the same page. (click here)
CONTACT Earned Runs on the same page. (click here)
By Nyttend - Own work, Public Domain (West Baden Hotel of the French Lick Springs Hotel and Resort)
Dawn view of the dome at the West Baden Springs Hotel complex, located on the western edge of West Baden Springs, Indiana, United States. Built in 1901, it has been declared a National Historic Landmark.
https://commons.wikimedia.org/w/index.php?curid=17735481