Make sure to stay hydrated during the hot summer months! Good hydration starts way before you go out for your run, it continues through the run, and after too. If you don’t hydrate properly on these hot days, you can end up with severe muscle cramps or even worse.
A quick Google search pulled up this article from Runners World on 5 hydration mistakes that that people make. We think that it is worth a quick read to make sure your next summer race goes well!
Some of us on the 3 Way Racing team have had personal experiences with dehydration and we think it’s definitely something to avoid!
–The 3 Way Racing Team, Matt, Skip, Jen & Paul
BreyerFest 5K & 1 Mile Fun Run
The 2nd annual BreyerFest 5K is set to build upon the excitement of last year’s event and help raise some money for Old Friend Equine. There is a 5K and 1 Mile Fun Run, and if you cannot make it out to the event in person there is even a 5K Virtual Run. Every finisher of the 5K (virtual and real time) will receive one of the beautiful BreyerFest medals pictured above. Come out to The Kentucky Horse Park for this fun & family friendly 3 Way Racing event.
July 16, 2017 5K @ 8:00 am 1 Mile @ 8:05 am
Louisville Active Parkway Mile
Join the Louisville Sports Commission on Thursday, July 20 for the inaugural Louisville Active Parkway Mile. Taking place from 6:30 p.m. – 8:30 p.m. on Southern Parkway, participants of all speeds and skill levels can toe the line for a flat and fast mile race.
July 20, 2017 Races Start @ 6:30 pm
Run for Recovery 5K
The Shepherd’s House will be hosting the 18th Annual Run for Recovery 5K and 1-mile fun walk in at Keeneland Race Course in Lexington, KY.
July 22, 2017 5K @ 8:00 am
5K for Amaya J
Run or Walk to show your support for 7 year old Amaya Jones in her battle with leukemia. Amaya is the daughter of Jeff and Lori Jones of Lexington, KY. The race will be held on the grounds of R.J. Corman Railroad Group in Nicholasville, KY.
July 29, 2017 5K @ 8:30 am
Back to School Classic 5K
The 8th annual Back To School Classic 5K benefiting the Carol Barnes Volner Scholarship Fund. Ms. Barnes, as she was affectionately known to her middle-school students, consistently reminded her students to “walk with a purpose.” Will you walk, stroll, jog, or run with us for a purpose? The race will be held at McNabb Middle School in Mt. Sterling, KY.
August 5, 2017 5K @ 8:00 am 1 Mile Walk @ 9:00 am
Man O’ War 5K & 10K
The inaugural Man o’ War 5K-10K run/walk event celebrating the 100th anniversary of history’s most famous racehorse, the one and only Man o’ War. The race will be held at The Kentucky Horse Park in Lexington, KY.
We don’t have to tell you guys and gals, but it is starting to get warm out there. In just a little over a week, it will be officially summer. It is the time when we move our runs to early morning if we haven’t already and also the time when our running schedules get disrupted by vacation or just deciding to take the family to the pool instead. We’ll be at the fun events listed below and hope to see you there. Whatever your summer plans are, have fun and keep running!
The 3 Way Racing Team – Matt, Skip, Jen & Paul
Upcoming Races (Click on the logo to register!)
West 6th Funky Fun Prom Run 6K June 10, 2017 @ 7:45 pm EDT
Ironcology Survive the Night (Team) Triathlon June 16, 2017 @ 7 pm EDT
Taylor Regional Hospital Freedom 5K Run/Walk July 1, 2017 @ 8 am EDT
Heros Run 5K & 10K July 1, 2017 @ 8 am EDT
Great Buffalo Chase 5K July 4, 2017 @ 8 am EDT
Lexus of Lexington 5K July 8, 2017 @ 8:30 am EDT
The BreyerFest 5K is will be here before you know it. We are working diligently to make sure that you have a great time and have some great swag to take home to show off your accomplishment, like this beautiful finisher’s medal! There’s a virtual option too, so if you are out of town on July 16, you can complete the race on your own time and still get the medal.
You can smell it, summer is in the air. Soon schools will be out for summer break, so lets finish out the spring on a runner’s high.
3 Way Racing is gearing up for several big race weekends over the next couple of weeks. We have many of 5Ks and even a 10K that we will be timing in May around the Central Kentucky area.
In early June, we are working with The Great American Fitness Challenge to test out your strength and endurance at their unique event. You can sign up to take the Land or Sea Challenge, or challenge yourself to get a PR at the UK 5K. The Land Challenge is modeled after the Army Ranger Physical Standards Test. The Sea Challenge is modeled after the Navy Seal Physical Standards Test. Do you think that you can hang with a Ranger or Seal?
No matter which event you choose, we’ll be there to make sure you have a good time! Yes, pun intended! 🙂
The 3 Way Racing Team – Matt, Skip, Jen & Paul
Throo the Zoo 5K May 13, 2017 @ 8 am EDT
Sandersville Elementary Sharks on the Run 5K May 13, 2017 @ 8 am EDT
Louisville Mother’s Day 5K May 14, 2017 @ 8 am EDT
5K Run/Walk to benefit Chrysalis House May 20, 2017 @ 9 am EDT
Healthy Mommy 5K & 10K May 27, 2017 @ 8 am CDT
Kim’s 5K May 27, 2017 @ 9 am EDT
Great American Fitness Challenge June 3, 2017 @ 9 am EDT
The BreyerFest 5K is will be here before you know it. We are working dilligently to make sure that you have a great time and have some great swag to take home to show off your accomplishment, like this beautiful finisher’s medal! There’s a virtual option too, so if you are out of town on July 16, you can complete the race on your own time and still get the medal.
You all know 3 Way Racing as your go-to timer and race manager for running events and triathlons, but did you know that we time bike races too? We sure do! We are the race timer for many of the Kentucky Point Series Mountain Bike Races here in Central Kentucky.
If you are multi-sport athlete just like we are a multi-sport timer, you might be interested in one of the upcoming MTB events. We’ll be timing two of them this month.
When you are looking at a race, do you check to see if the course is certified to be the correct distance through USATF ? The answer is probably “no”, but you should if you are attempting to set a Personal Record.
USATF course certification exists to guarantee consistency at each race distance. If you run a PR, and the course is not certified, how do you know if you ran a Personal Rrecord because you have improved or because the race course was short? When a course distance is certified, then you know your PR is proof that your hard work is paying off. Certification gives you a good comparison from course to course and race to race.
Course measurement is done on a bicycle using a Jones Counter calibrated on an known length course and involves all math you didn’t want to study in school. The course is ridden using the shortest path possible at least twice. Measuring for certification cannot use a Garmin watch or a measuring wheel – it’s much more involved! This is why runners often find their Garmins or Fitbits show a longer distance than expected – Garmins meaurse point to point via satellite, not direct lines, and it’s nearly impossible for a runner to cover the shortest possible path with each step of the race.
The next time you choose a race, look to see if the course is certified. If it is not, then maybe run it for fun, but don’t use it to compare times with a certified course. If you are looking to test your ability and training, then picking a race with a certified course, is the only way to guarantee that you are comparing apples to apples on your finish times.
Are you involved with planning a race and want to pursue certification? Contact us for more information – we measure race courses of all distances and submit them to USATF.
–The 3 Way Racing Team, Matt, Skip, Jen & Paul.
A Run for the Arts 5K
Kappa Delta Shamrock Shuffle 5K
Family Enrichment Center Run and Walk for Children
(UN)PLEASANT HILL TRAIL RUNS
Registration for the BreyerFest 5K on Sunday, July 16, 2017 at 8:00am at the Kentucky Horse Park is open. This year, BreyerFest is traveling to India, celebrating its diverse culture and landscape! The race includes commemorative super soft T-shirts (guaranteed to all participants that register before July 3rd), chip timing, overall and age group awards, a DJ spinning upbeat, Bollywood-inspired dance music, post race snacks, cool Breyer door prizes, and new for this year, FINISHER MEDALS FOR THE 5K PARTICIPANTS!
We’ll also have an untimed 1 mile fun run/walk for those not interested in the full 5K (3.1 mile) distance. If you can’t make the race but want to support the cause you can register as a Virtual Runner/Walker and we’ll send you your commemorative race T-shirt and finisher medal.
Winter can be the hardest time of the year to get out and run. It’s cold and dreary outside and it gets dark pretty early in the evening. Did we mention that it is also cold? Very few of us want to get out in those conditions, so what can you do? Below are a couple of tips we’ve found from around the web and some of our own.
1. Find a running group or a buddy to run with. This actually helps year round. When you are not motivated to go our for a run, most of the time your buddy is and vice versa. You can push each other to keep going.
2. Pick a spring race and go ahead and sign up for it. Use it as motivation to keep running. You’ve already paid for the registration, so you are more likely to keep training.
3. Get the right gear. You don’t need to start out looking like the Abominable Snowman because you are going to generate some body heat while running. You do, however, need to have a little bit more than shorts and a T-Shirt. Get a good hat to keep the noggin warm, and some gloves or mittens. We find that on colder days, mittens are better than gloves. You’re not really using your hands anyway. Also, get some good moisture wicking long sleeve shirts and layer over them.
4. If the roads and sidewalks are snow and ice covered, you may want to consider the treadmill. We don’t want anyone getting hurt trying to run on ice. If you don’t have a gym membership or treadmill at home, some gyms will let you use their facilities for a small daily fee. This may work well for you if you only need it a couple of times a year.
If all else fails, you can get a pre-race warmup by shoveling your local track:
Whatever you do this winter, don’t stop running. Some rest is good, but taking too long a break makes getting back into shape a daunting task.
–The 3 Way Racing Team, Matt, Skip, Jen & Paul.
Frigid 4 -Miler is less than 4 weeks away
The Frigid 4 Miler & 1.5 Mile fun run is just one month away. We are preparing for a great event at the Kentucky Horse Park on Februray 11th. There will be chip timing, overall and age group awards, along with a rocking DJ to keep you moving so that you will stay warm. Our friends at Estepp Shell will be providing coffee and hot chocolate for you as well.
All participants that are registered prior to January 30th will be guaranteed a stylish beanie hat with the new Frigid 4 Miler logo embroidered onto it. A little something to keep your noggin and ears warm for the rest of the winter running season.
Charity Partner: We are proud to be helping support Arbor Youth Services with a portion of the proceeds from the Frigid 4 Miler and 1.5 Mile fun run. Arbor Youth Services provides safe alternatives for at-risk children, youth and their families through services and referrals that promote positive growth and development.