SPRC Blog

Expert Advice on How To Run The Skyway 10K February 26, 2019 13:13 1 Comment

 

 

It's race week! You have (hopefully) done some training and now the Skyway 10K is on the horizon. It's an event which is both fun and challenging at the same time. Also there aren't a lot of hills to train on here in St. Pete so running up and over this mammoth presents some challenges. Not to fear, our expert staff have some suggestions on how you should run the 10K. This is primarily geared towards those or are trying to finish the race as quickly as possible, but is also pertinent to those who don't want to feel like garbage during or after the race as well.

 

*Above is the actual elevation profile of running the Skyway 10k. (Left to Right) Along the bottom is where your effort levels should be to ensure success.

 

Pacing. That's a thing. Remember that everyone feels good the beginning of a race. They are fresh and fired up. Don't let the adrenaline of race day ruin your chances for a good time. We recommend the Medium, Moderate, Mad approach to running the race.

The first 4.5 K (nearly 3 miles) is flat. So you will run 45% of the race before you ever start climbing. Go out at a medium effort. The purpose is to go quick but not fatigue yourself. Going too hard here, although it is flat, is a bad idea because you're likely to dump lactate in your system which will slow you down later. During the first 3 miles you're running medium, while thinking the 2 R's: Relax, and Run. Be fluid.

At about 4.5km you'll be at the bottom of the bridge and begin climbing. Typically people make 2 mistakes at this point. Either they run too hard (think, CHARGE!) or they have already let the bridge beat them and they slow down unnecessarily. Don't be intimidated by this bridge! You're going to realize that the Skyway doesn't seem nearly as steep as it does when you drive it. Moreover, the bridge stays at a consistent gradient so it's easy to get into a nice climbing rhythm. Slightly increase your effort to Moderate. Lower your arms, and get a good rhythm by taking shorter & quicker steps. Stay consistent. If you feel like you couldn't talk to someone in a whisper, you'll need to slow down a bit.

At 6km, or 3.7 miles you will be the top of the bridge make sure you look around. It provides a rare & unique view at the mainland and it really looks surreal. Then, you'll want to switch into high gear! Typically people have gone too hard up the bridge and they'll look to recover on the way down. This is your chance to drop them. You actually want to increase your effort to Mad and go harder than you were. Use gravity to help you get to the finish sooner. Our athletes' Garmins showed their Heart Rate dropped 4-5 beats per minute on the way down the bridge last year. This means if done right, you can pick up the speed and slightly recover on the way down the bridge. The secret is to learn forward and not back as you run downhill. This should prevent you from "hitting the brakes" as you are in full stride. 

From the top of the bridge it will be just under 1 mile until it levels out to flat road. This should be your fastest section of the day. At the bottom, expect your heart rate to go back up a few beats just to maintain the same pace. The goal here is to budget your energy over the last 2.5 km (1.5 miles) to the finish. Imagine you have a book of matches, you'll want to strike all of those between here and the finish line. Remember to swing your arms forward and back, also try to look up a bit because that will help put your hips in an optimal position.

There is one little bump before the finish line so make sure you hit that full speed and leave nothing out on the course. Enjoy the finish to this unique and fun race! If you can barely walk up the steps to get on the bus, you've probably done it right.

Good Luck!

*This is just running advice and should not be mistaken for any medical advice. The article is written on the assumption that you are healthy enough for physical activity and have sufficiently trained for the demands of a 10 kilometer run.


4 REASONS TO SIGN UP FOR RACE FOR THE CUPCAKE February 13, 2019 22:57

REGISTER NOW

Need a Reason? We've Got 4!

Here's Why You Should Sign Up For Race For the Cupcake 5K

1. ENJOY A YUMMY CUPCAKE

You might not need any other reason beyond a delicious, hard-earned cupcake just for you! We're providing the cupcakes (including gluten-free options) made by a local business for each registered race participant. What's not to love about that?

2. ENJOY A GORGEOUS BEACH
You'll get to run or walk along one of the most beautiful beaches in the world! Pass-A-Grille Beach has the signature Gulf Coast white sand, which is firmer near water. The packed sand allows for a comfortable run or walk.

3. ENJOY A MEDAL AND STAINLESS STEEL TUMBLER

Everyone who crosses the finish line gets a medal! We can't have too many of those, right? But are you overloaded with race t-shirts? Most would probably say yes, so we're doing you one better. Every participant receives an awesome, one-of-a-kind Race For the Cupcake stainless steel cup. The 12 oz. double wall thermal tumbler has copper vacuum insulation and a clear push-on lid. Keeps hot drinks for 8 hours, cold drinks for 16 hours.

4. ENJOY A FUN, FRIENDLY GROUP OF PEOPLE

Now in its 3rd year, Race For the Cupcake is growing, but it's still an intimate and friendly community race environment. Many who are part of the St. Pete Running Company community return to this race each year, and it's such a welcoming and friendly group. If you'd like to get connected with some great people even before the race, come join our FREE Group Runs on Monday and Thursday at 6:30 PM. All levels, from walkers to joggers to runners are welcome. At the race, you're sure to make new friends and experience this wonderful running community.

 All About the Race

Race for the Cupcake 5K is a super fun beach run that you don't want to miss! It's a race for everyone, including walkers, and we have a FREE Kids Run. We run along beautiful Pass-A-Grill Beach and everyone gets a cupcake at the end.

REGISTER NOW

THIS RACE SOLD OUT LAST YEAR!!

We highly recommend you register early because this is a very popular race and we expect to sell out again this year.

    REGISTER EARLY BEFORE THE PRICE INCREASE

    Here's another incentive to register early! The price will increase on Monday, 2/18/19, so the sooner you sign up, the better the cost for you.

    REGISTER HERE: https://www.racersignup.com/race-for-the-cupcake-5k-2019/register/

    5K Price Structure
    Jan 15 - Feb 17 $30
    Feb 18 - March 20 $35
    March 21 - Race Day $45 (In store Only and at race site)
     
    Kids Race is FREE

     

    PACKET PICK-UP

    Get your packets at St. Pete Running Company prior to the race on Thursday, March 21st from 4:00 - 7:00 PM and Friday, March 22nd from 12:00 - 7:00 PM.

    FAQs: Visit the WEBSITE to find answers to your questions or Email Janna

     

     

     

     

    Blogger Bria is a customer service manager at St. Pete Running Company.


    3 REASONS WHY THESE SHOES HAVE BEEN SELLING OF THE SHELF February 13, 2019 22:54

    Which Foot Looks More Comfortable?

    St. Pete Running Company Welcomes a New Brand:

    Altra Running Shoes

    Women's Paradigm

    Men's Torin Knit

    3 Reasons Why We Think You'll Love Them

    1. SHAPE - The unique style of Altra Running Shoes is based around the actual shape of the human foot. That means your feet will have the ability to naturally flex and expand during your run without the shoe inhibiting the motion.
    2. ZERO HEEL DROP - Every Altra Running Shoe places your heel and forefoot the same distance from the ground. This encourages proper, low-impact form throughout your run. Note that for runners new to Altra, we recommend easing into a Zero Drop Heel by building up to longer runs.
    3. COMFORT - The sculpted footbed, foam cushioning technologies, and wide toe box provide a comfortable and responsive feel during a walk or run.

    Women's Torin Knit

    Men's Paradigm

     

    Ready to Give Altra a Test Run?

    Come in to St. Pete Running Company during business hours, and we'll let you test out our new Altra models. Not only that, but we'll take you through our one-of-a-kind StrideSmart Fitting Process. It's free! This in-depth gait analysis is specifically designed to help runners and walkers find the right shoe just for you. Plus we can help you identify problem areas and provide tips for areas of improvement.

    Address: 6986 22nd Ave North, Saint Petersburg, Florida 33710
    Phone: 727-800-5043
    Store Hours:
    M-F: 10:00 a.m. to 7:00 p.m.
    Saturday: 10:00 a.m. to 6:00 p.m.
    Sunday: 12:00 p.m. to 5:00 p.m.

     

     

     

     

    Blogger Bria is a Customer Service Manager at St. Pete Running Company.


    Are These Running Shoes Worn Out? February 6, 2019 16:50

     

    When was the last time you looked at the bottom of your shoes? This guy approached us at last weekend’s race asking if we could inspect to see if his shoes were worn out. The answer was YES! As a general rule, active people should replace their footwear every 6 months and/or when something starts to hurt. Have a look at your outsole (bottom of the shoes) is it uneven? Typically the lateral crash pad is the first thing to go. In this case, it’s completely gone. If the shoe is worn out, you are likely to walk/run on the outside of your feet. You’re more likely to be injured leaning out than in because you’re running on non-weight bearing bones. Also, listen to your body. If you get a dull ache in both legs during or after running, it’s likely time to replace your footwear!


    REGISTER EARLY FOR RACE FOR THE CUPCAKE & GET A FREE HAT January 17, 2019 13:00

    Want a Free Running Hat?

    Early Registration is Open!

    Race for the Cupcake 5K is now open for registration! This is a super fun beach run that you don't want to miss! It's a race for everyone, including walkers, and we have a FREE Kids Run. We run along beautiful Pass-A-Grill Beach and everyone gets a cupcake at the end. Plus we're adding an incentive for you to register early.

    REGISTER NOW

    THIS RACE SOLD OUT LAST YEAR!!

    We highly recommend you register early because this is a very popular race and we expect to sell out again this year.

    REGISTER EARLY BEFORE THE PRICE INCREASE

    Here's how you can get a free running hat:

    • Register online or in store on Wednesday, 1/16/19
    • The first 20 people who bring in their online registration or who register in store on 1/16/19 will get a free running hat
    • Must come in to our store in order to receive the free hat with proof of registration, or must register in store
    • Once the 20 hats are gone, that's it! So the sooner you come in the better on Weds, 1/16/19 (store hours 10:00 AM - 7:00 PM)

    REGISTER EARLY BEFORE THE PRICE INCREASE

    Here's another incentive to register early! The price will increase on Monday, 2/18/19, so the sooner you sign up, the better the cost for you.

    REGISTER HERE: https://www.racersignup.com/race-for-the-cupcake-5k-2019/register/

    5K Price Structure
    Jan 15 - Feb 17 $30
    Feb 18 - March 20 $35
    March 21 - Race Day $45 (In store Only and at race site)
     
    Kids Race is FREE

     

    PACKET PICK-UP

    Get your packets at St. Pete Running Company prior to the race on Thursday, March 21st from 4:00 - 7:00 PM and Friday, March 22nd from 12:00 - 7:00 PM.

    FAQs: Visit the WEBSITE to find answers to your questions or Email Janna

     

     

     

     

    Blogger Bria is a customer service manager at St. Pete Running Company.