TTC NEWS. Apr/May In This Issue. Tammy's Two Cents.

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1 TTC Apr/May Newsletter TTC NEWS Apr/May 2018 In This Issue Tammy's Two Cents Comments by Ed Get to know our Members Get to Know our Race Directors Group Runs Running Routes and Trails Upcoming TTC Races Membership Benefits 1 of 12 5/16/18, 1:48 PM

2 TTC Apr/May Newsletter Tammy's Two Cents... Change - It's More Than What You Put in the Piggy Bank T.S. Eliot said "Only those who risk going too far can possibly find out how far one can go." Taking a risk means changing the norm. We hear everyday about "making a life change" the new phrase for "Diet" - "Stop Smoking" - "Workout More" - "Find another Job". Change, a word that should inspire you, rather than scare you. Do you believe that somehow you've failed too many times to have another chance??? The first step for change begins with you. Stop looking only at where you are and start looking at what you can be, and today is the best day to begin! Michael Jackson's song "Man in the Mirror" is right on point. Most of the roadblocks we see are those we make for ourselves. You may succeed if nobody else believes in you, but you will never succeed if you don't believe in yourself. A great quote from Zig Ziglar is "What you picture in your mind, your mind will go to work to accomplish. When you change your pictures you automatically change your performance." So, first we must change our own thoughts about ourselves, and begin positivity and, of course, hard work. Fear can affect change. What you did yesterday, isn't going to work today. So embrace new ideas and opportunities. You may have to step out from what's easy for you, being around the same people, doing the same workout, etc. I've talked with many new members of the Track Club, and I constantly hear stories of how they've met so many new friends that they would have never made without being a part of the club. That is what pushes them to keep growing to be a better version of themselves. The same scenario with joining a new gym or training group. You may not feel comfortable at first, but if you put yourself out there, you will be surprised of the results. Commitment will induce change. The moment you definitely commit yourself, change begins. I always say, I am never fully committed to run my next marathon until I send in my registration fee. At that point, my commitment begins. Commitment to train, to eat the right foods, to get in to marathon mode. When you are interested in doing something, you only do it when it is convenient. When you are committed to something, you accept no excuses, only results. Change can only come when you stop comparing yourself to others, and wish to be like they are. To make a change remember that Imitation is limitation. If you try to imitate others, you may be disappointed to the point that you stop trying. The discontented people are trying to be something they are not, to do something they cannot do. We all have talents we can only achieve, but we have to realize what those talents are and then develop them. The easiest thing to be in the world is you. The most difficult thing to be is what other people want you to be or what they are. Stay on track with your goals and develop your assets. Every person has a chance to improve himself, but some just don't believe in taking chances. You can run a 5K, a 10K, a Half Marathon, a Marathon, but you have to take that step out the door. You may only run 25 feet that first attempt, but it's 25 feet closer to your goal. It doesn't come easy to 2 of 12 5/16/18, 1:48 PM

3 TTC Apr/May Newsletter change your routine, so make a new routine. A new routine could mean get up 30 minutes early to work out, or to make a healthy breakfast. You decide what changes you need to make to reach your goals. If they have to be tweaked along the way, no problem, you can still achieve the change you strive to make. Do More... Do more than consider, commit. Do more than forgive, forget. Do more than exist, live. Do more than hear, listen. Do more than think, create. Do more than share, give. Do more than encourage, inspire. Do more than wish, believe. Do more than advise, help. Do more than change, improve. Do more than dream, do. Get out there and change to make YOU better. Then give back. Along the way, you may find that change to put in the Piggy Bank! Tammy Denson President, Tuscaloosa Track Club tammydenson@bellsouth.net "The Case for Running Hills" Comments by Ed If your training has hit a plateau and has been frustrating try adding some hill workouts to add a spark. Frank Shorter (72 Olympic champion in the marathon for all of you youngsters) once said that "running hills is hidden speed work without the stress". Running uphill is much easier on your legs than running on the flat but take it very easy going back down because running downhill is much tougher on your legs than the flat. 3 of 12 *** ATTENTION *** Got something to say? We are always looking for great content for our member newsletter. Just let us know if you have a submission! 5/16/18, 1:48 PM

4 One of the simplest, most effective workouts for beginners to elites is to pick a moderate hill about 200 yards long and not too awful steep (challenging but not crazy steep). After an easy warmup run under control but hard up the hill turn around and very easily jog down. Repeat this 4 or 5 times to start with, warmdown and that is your workout for that day. Count this as a "hard" day to be preceded and followed by an easy or off day. After you develop a comfort level with this workout you can add on more repeats. When you reach 10 start running the hills faster while retaining the very easy jog down. Literally, you should "charge" up the hill and relax coming back down. There is an endless variety of workouts you can do off of this basic format - longer hill, steeper hill, more reps, run up faster. Use your creativity and trust your instincts. Running hills makes you a stronger, more efficient runner whether you race on hilly terrain or flat courses. As always, please use caution adding or increasing your workouts - add things gradually. If a little is good, more is not necessarily better. It's a matter of finding what works best for you! Run long, run fast but have fun! Ed hydralive Therapy Athlete Sponsorship Deadline to apply is May 11 Announcing a new membership benefit from hydralive Therapy. All TTC members get 15% off of any treatment and also 15% off for a membership. More information at: hydralivetherapy.com Also, hydralive is looking to sponsor two local athletes! Deadline to apply is May 11. Click here for Sponsorship Information and Application Getting To Know TTC Members Mandy and Ellie Dockery 4 of 12 5/16/18, 1:48 PM

5 At the recent Run for Kenya 5k, I got to meet 2 new TTC members. Both were also volunteering at the event and they are also a mother-daughter running duo. So I asked them some questions to get to know both, Mandy Dockery (M) and her daughter Ellie Dockery (E) better. A: What do you do? E: I'm a student, a sister, and a teenager M: I'm a stay-at-home mother of 3, and a home-school teacher Mandy and Ellie A: What age group are you in? E: M: and Masters group. A: How many pairs of running shoes do you own & what's your favorite? E: I've got 2 pairs, and Nike are my favorite M: I've got 3 pairs, and I like my Under Armor shoes A: How long have you been running? E: Not that long, just over 2 years M: For over 10 years now A: What's your best PR, any distance? E: 28 minutes in a 5k M: 31:19 in a 5k too A: What distance do you enjoy running most and why? E & M: We love 5ks. A: Do you both run together or do you have a favorite person or group to run with? E: I usually like to run by myself. M: I run by myself too, and something with a group that usually runs on Mondays. A: Why do you like to run? E: Knowing that I can do my best and finish it. M: For me, it's physically, mentally, and spiritually fulfilling. A: What's your favorite place to run in Tuscaloosa? E & M:..like mother, like daughter, they responded simultaneously...the Riverwalk. A: What's your go-to post running snack? E & M: Bananas...for sure! A: What's your running goal for 2018? 5 of 12 5/16/18, 1:48 PM

6 E: To run a 5k in under 23 minutes M: To run a 5k in under 30 minutes A: What advice would you give other runners? E: Keep at it. M: Just stay positive and have fun. A: What would you like others to know about you? E: I like to play other sports too such as volleyball. I also want to raise goats one day. M: I enjoy camping and rollerblading. Kristy Brown You've seen her and her red hair, pushing a stroller at 5k events. Here's an introduction to another TTC member, Kristy Brown: A: What do you do? K: I'm a Training Coordinator at the Child Development Resource Center. A: What age group are you in? K: and Masters group. A: How many pairs of running shoes do you own & what's your favorite? K: I've got 4 pairs now, and Asics are my favorite. Kristy Brown A: When did start running and why? K: I've been running for about 10 years now, and I started running because my friend made me do it. A: What's your best PR, any distance? K: About 2 hours in a ½ marathon A: What distance do you enjoy running most and why? K: I love 5k because it's fun and quick. Furthermore, there are usually a lot more of those to participate in. A: What're your favorite races in Tuscaloosa? K: The Mule Kick and Hospice 5k. They are lots of fun. 6 of 12 5/16/18, 1:48 PM

7 A: Do you have a favorite person or group to go for a run with? K : I run with my daughter usually, but she sits in the stroller, and enjoys the scenery as I do all the work. A: Why do you like to run? K: It's a stress reliever and good way to exercise too. A: What's your favorite place to run in Tuscaloosa? K: Around campus because it's convenient. A: What's your most memorable run outside of Tuscaloosa? K: The Frostbite ½ marathon in Starkville several years ago. It was my first ½ marathon and the longest distance I have ever completed. It was cold, but a big accomplishment for me, even though I felt like killing the person who talked me into doing it! A: What's your go-to post running snack? K: Bananas and grapes. A: What's your running goal for 2018? K: To be faster while running with a stroller. A: How many Race event t-shirts do you have and what do you do with them? K: Probably over 50. I have my favorites that I like to wear, and the others are in a drawer. A: What advice would you give other runners? K: Just give running a try. You'll enjoy it. A: What would you like others to know about you? E: I used to hate running, my mantra was "I only run when chased", but a work colleague kept bugging me about giving running a try, so to get him to quit pestering me, I gave it a try and now I enjoy it. Submitted by: Alvin 7 of 12 5/16/18, 1:48 PM

8 Getting to Know Grand Prix Race Directors Shawn McDaniel, Mule Kick 5K Date of Event: 2 June 2018 (Start time: 8 am) Registration Info: Going West on Highway 82 to Mississippi, you would have gone through the quaint town of Gordo and probably did not give it much thought. There is actually more to Gordo than meets the eye when you take the time to explore it. In June every year, this small town with a population of about 2000 people (2017 US Census Office) throws one big celebration...the annual Mule Day Festival. A highlight of the festival is the Mule Kick 5K, a TTC Grand Prix race. It's one of my favorite races to do. It represents the last spring GP event, the last road trip to take before the arrival of the dog days of summer. It's also one of the few places where you can get an "alligator on a stick" after the race! So I got in touch with the Race Director, Shawn McDaniel recently to learn more about this GP event: Alvin (A): Tell me about the Mule Kick 5k. Shawn (S): The Mule Kick 5k takes place in conjunction with the annual Mule Day Festival in June. The festival celebrates everything that is great about Gordo and brings the community together. The 5k serves 2 goals, the first is to promote a healthy lifestyle through running or walking, and the second goal is to raise money to support different local charity groups in this area, not just Gordo. Over the years, we have been able to help many people, thanks in large part to the wonderful sponsors and participants in the 5k. A: How long has this event been going on? S: I think it started sometime in the late 1980s, but I became the Race Director in 2000, so this makes it my 18th year as the Race Director. A: What's your relationship with this race and as Race Director? S: I live and work in Gordo, and I have been involved in the community for many years now. 8 of 12 5/16/18, 1:48 PM

9 When I got the opportunity to be involved with the Chamber of Commerce, the Board approached me about becoming the Race Director, since they knew I loved to run too. Since 2000, I've been the Race Director and have enjoyed every moment of it. A: What do you enjoy about being Race Director or find challenging? S: I like the fact that his event brings the community together while promoting a healthy lifestyle. It gets people excited, and changes their physical, mental and spiritual perspectives as they prepare and train for it. My challenge is to make sure that everyone enjoys the 5k safely, and also enjoy all the different events that are part of the festival. I am so fortunate to have great volunteers and support from the community, and this ensures everything goes smoothly. A: What's your fondest memory of this event? S: Several years ago, we were doing the 5k in honor of Libby Hankins, a Gordo native with cystic fibrosis. On race day, a 5 year old boy with cystic fibrosis and his dad ran the entire race. It was such a touching moment and amazing to see such strength and determination from someone that young. A: Are you a runner too, and what's your running goal for 2018? S: Yes, I've been running for over 20 years. My goal this year was to run the Memphis Marathon which I did, so my goal for the rest of the year is to stay healthy and keep running. A: I hear that we will have a new 5k course this year, is that correct? S: That's right. Due to some road construction in the area, we will be recertifying a different route. It will still be a nice challenging route, but the "big hill" that everyone likes so much will not be in it this year. A: What do you want others to know about this event? S: I want to thank everyone that helps to make this event a success every year, the runners, Tuscaloosa Track Club, the great sponsors, the volunteers, and most of all the community. The 5k is for a good cause, but the festival offers so much more, so come on out and have a good time. Put the Mule Kick 5k on your running schedule. This is certainly a race to run, and 9 of 12 5/16/18, 1:48 PM

10 the awards are distinctively Gordo, and much coveted by participants. After the race, meet the local artists and browse their unique arts and crafts, enjoy the concession stands, the live entertainment, and much more. If you don't want to make the short drive to Gordo by yourself, carpool with others. This gives you the opportunity to get to know other runners better too. So TTC members, let's support Shawn and the charities that benefit from the Mule Kick 5k on June 2, Hydrate well, lather on the sunscreen, and meet me at Gordo. GROUP RUNS! EW Motion Therapy - First Thursday of each month (3-6-9 miles) Trail Runs at Sokol Park - Tuesdays at 5:30 pm [DST months only] Wagner's Run Walk - Mondays at 5:30 pm [DST months only] Wagner's Run Walk - Tuesdays at 6 pm [non-dst months only] The Tribe Trail Runs at Sokol Park - Wednesdays at 5:45 pm Pub Run - First Monday of each month 6 pm (Various locations) Running Routes and Trails in the Tuscaloosa Area Click here for great routes! TTC Race Schedule GP = TTC Grand Prix Race GP Standings GVI Spring Fling 5K [GP] Real Hero Run - benefiting Braden House Encore 5K & Greensboro Opera House 5K Gordo Mule Kick 5K [GP] Yeah Yeah Yeah Yeah 5K Canine Classic 5K [GP] Race for Gracee (Coaling) Sawyerville Camp 5K [GP] Freaky Friday 8K [GP] Tuscaloosa Belles Heritage 5K Costume Run [GP] Huntington Place Elementary 5K and Pumpkin Run Moundville Archaelogical 5K [GP] 10 of 12 5/16/18, 1:48 PM

11 Tuscaloosa Runs for Veterans [GP] Turkey Trot ( 2 mile TTC membership run) [GP] YMCA Rudolph Run 8K [GP] More Race Details Track Club Membership Benefits What's in it for me? "Just what do I get for being a track club member?" For starters, you receive a Tuscaloosa Track Club Tech shirt. If you haven't received your shirt for this year, please stop by Wagner's Run Walk at Mid-Town. If they don't have your size, contact Tammy at tammydensonpls@bellsouth.net. You also receive a Membership Card, which gives you a host of discounts. PICK YOURS UP AT WAGNER'S RUN WALK. Below are the current discounts: 10% Discount at Wagner's Run/Walk regular priced merchandise Free Annual Training Plan review with Brian Darr, Certified Coach - (205) (brian@briandarr.com) Free One hour session with Jason Aycock at Absolute Fitness, which includes consultation to achieve future goals Free First injury consultation visit and water table treatment with consultation from Spine & Sport Chiropractic (205) Free New patient exam, plus 20% off supplements at Freeman Chiropractic (205) $20 Off an "EW BODY" session (consists of soft tissue work, myofascial release, and stretching at EW Motion Therapy (205) % Discount HydralIVe treatment and/or membership Free YMCA will waive joiner's fee (205) Free Summer Track Club Party Free End of the Year Grand Prix Banquet STAY CONNECTED 11 of 12 5/16/18, 1:48 PM

12 Tuscaloosa Track Club P.O. Box Tuscaloosa AL of 12 5/16/18, 1:48 PM