FORT RUCKER, Ala. (November 20, 2015) -- The completion of Saturday's Turkey Trot 5K will be an accomplishment seven weeks in the making for six participants.
The participants began training for the race in October as part of the Tater to Trot couch to 5K running class and, according to Shauna Attaway, Fort Rucker fitness specialist, they met and exceeded the challenge.
"This week our class ran 3.26 miles in preparation for the 5K this weekend," she said. "While this wasn't initially a part of the program, I wanted the class to see that they could not only meet their goal, but exceed it.
"I couldn't be more proud of the progress each participant has made," she added. "I've seen each of the participants go from not really enjoying to run to looking forward to the next class and running on their own. Saturday is going to be all about enjoying the course and celebrating their accomplishment. It's going to be lots of fun."
The Turkey Trot 5K and 10K begin at 9 a.m.at the Fort Rucker Physical Fitness Center on Andrews Avenue. A 1-mile fun run will begin after completion of the 5K and 10K races. Race day registration will be held from 7:30-8:30 a.m. Registration costs $25 for individuals ($12 without a race shirt) and $120 for 8-person teams. Each additional team member pays normal registration fees.
Attaway said Saturday's race will be the capstone for her class's amazing transformation.
"It's been amazing to witness the process of each person realizing they can run and actually enjoy it," she said. "They have all been great about encouraging and motivating each other to push their limits and stick with the program."
The couch to 5K program allowed participants to visualize goals and accomplish those goals, often with inspiring results, according to Attaway.
"The participants found a running buddy on their own within the group," she said. "We had a couple of pace-setting classes in which they ran a timed 1-mile run and really pushed themselves to run faster than normal. A couple of the participants did both of the runs together and literally pulled each other to the end, not letting the other slow down.
"These two runs were about two to three weeks apart within the course of the program, and each participant improved their time by at least 20 seconds and one by 40 seconds," she added. "Seeing the look of accomplishment on their faces and the boost in their confidence was priceless. I also had a participant with two small children push a double stroller on many of our runs. Just watching her persevere up a hill was inspiring."
Couch to 5K participants completed four five-minute jog and walk intervals Thursday and ended the class with lots of stretching, according to Attaway. Friday will be a rest day with plenty of hydration to prepare for Saturday's race.
Attaway said rest, hydration and nutrition are key components to a safe and successful race.
"In preparation of the race, drink plenty of water the day before and have a well-balanced meal the eve of the race," she said. "On the morning of the race, be sure to stay hydrated and eat a good breakfast, preferably something with carbohydrates, like oatmeal and fruit.
"Take time before the race starts to warm up your muscles and loosen up your joints," she added. "Dynamic stretching is best before the run. At the start of the race, don't sprint out to get to the front of the crowd, unless, of course, you're that fast! Start at a good, even pace and stick with it. Save the extra effort for the push to the finish line. Don't forget to stretch at the end of the race and rehydrate. Most of all, have fun and enjoy yourself!"
The Mistletoe 5K Dec. 12 will be the next race opportunity for local runners.
For more information, call 255-2296.
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