Congratulations to 2018 MSA Meeting 5k runners & WALKERS!
the 2019 MSA ANNUAL meeting 5K
will be in 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..
Once you've attended a Mackinac Island meeting, you will want to return, every time!. By focusing on training safely in advance of the meeting, you can work toward improving your running or walking finish time.
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 is not yet available. Traditionally, runners meet-up at the Grand Hotel tennis court area and the start line is nearby. The first street on the right past Jack's Stables takes us down to Main St and we follow it toward the Mission Point Hotel entrance, where we turn around at the rock and head back along the same route. The finish is back at the tennis court area.
Do the directions sound vague? It's part of the 'charm' of the Mackinac Island meeting! This year there may be arrows on the pavement to guide the way.
MEETING FAMILY PROGRAM:
Visit the organization's page for information on the FAMILY PROGRAM
Once you've attended a Mackinac Island meeting, you will want to return, every time!. By focusing on training safely in advance of the meeting, you can work toward improving your running or walking finish time.
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 is not yet available. Traditionally, runners meet-up at the Grand Hotel tennis court area and the start line is nearby. The first street on the right past Jack's Stables takes us down to Main St and we follow it toward the Mission Point Hotel entrance, where we turn around at the rock and head back along the same route. The finish is back at the tennis court area.
Do the directions sound vague? It's part of the 'charm' of the Mackinac Island meeting! This year there may be arrows on the pavement to guide the way.
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 2018 Mackinac Island Michigan Meeting, there will be PROFESSIONAL TYVEK BIBS for runners to wear. A design of the 2018 bib is shown on the right; the 2019 bibs have not yet been ordered.
Running or walking with a competition bib is a great way to commemorate your participation in the eventeach 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)
Sadly, ARNOLD TRANSIT CO IS NO LONGER IN BUSINESS! IT WAS PURCHASED BY THE STAR LINE! Taken by PKSenagore August 2016. All rights reserved.