Training for the DAV5k

• "Disclaimer: I received free entry to DAV5k Newport News race as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

What's up everybody, Ben with Run Bigfoot Run and I thought I would share my training plan for my next event, the DAV5k. DAV is short for Disabled American Veterans and this race series is supporting rehab efforts for our vets. I was super excited to run this as I have never ran in Newport News before and I'm hoping for a flat and fast course. Of course this is coming up one month after running a marathon, so that doesn't give me much time to get ready so I put together a little plan that should get me going for the shorter distance. Without further ado, here's my 4 week 5k plan...

Week 1	5 miles	8 x 400 w/200 recover	6 miles	6 miles
Week 2	7 miles	400, 800, 1200 ladders	7 miles	10 miles
Week 3	7 miles	4 x 1600 w/2 minute rest	7 miles	6 miles
Week4	5 miles	8 x 400 w/200 recover	5 miles	RACE

  It's fairly simple. I'm running 3 or 4 days a week with 2 fairly standard tempo run, a track day, and a long day. As far as pacing, I try to keep the pace between 10k and half marathon pace for the tempo and long runs, and a 5k or better pace for the track days. For weekly miles I'm going between 25 to 30 per week and I actually skipped one 6 mile run on week 1 due to my foot hurting.

 I normally run 3 days per week, but after the long slower paced training for a marathon I am looking to pick it up with the shorter distance and higher sustained speed.

 To run the DAV5k with me you can use code BIBRAVE4DAV5k to get 20% off your entry when you sign up HERE.

You can also follow me on Twitter and Insta @bwachter70

Come back in a week and see how it's going or check out the YouTube Channel Run Bigfoot Run.


Ben

Freedom, the Run not the Song

Homemade finishers medal!

• "Disclaimer: I received free entry to Freedom's Run race as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews."

Flat Ben.

What's up everybody? Ben here with a Run Bigfoot Run review of Freedom's Run in Shepardstown, WV. I had a great time and this was one of the more interesting races that I've been a part of. THe race was a combination of marathon, half marathon, 10k, and 5k. A little something for everyone. I chose the marathon and this was number six for me.

The expo was at the Shepard's University Wellness Center, and was a very nice facility. They even allowed people to use the showers there after the race, which was a definite plus as I was rather stinky afterward. The expo was small and low key, with several local groups and the local running store there talking about the area and what was offered besides the race. There was no bag of flyers you never read given out, you went in a got your number and shirt, walked and talked, and that was that. I did pick up a new Buff while I was there.

One thing I would mention, is to book your room early. I waited a little too long and would up staying in Maryland, about 30 minutes away. Granted the place I stayed at was nice and there was a great restaurant across the street, but it would've been nice to have some more sleep. I never sleep well the night before a marathon.

Some runners

Some more runners

The option is given to either park near the finish and shuttle to the start or park at the start and get a shuttle back. I opted for the first, as I wanted my car at the finish instead of riding a bus back after running. There was plenty of room as they had 3 buses for us. At the start, there was bib pick up if you didn't make it Friday and a bag drop they would have at the finish for you. I love a race that offers bag drop. Dr. Mark, the race director spoke during the runners meeting and advised everyone it was a good idea to power hike the hill at mile 15. I come back to that. Being the start was in Harpers Ferry National Park, and some of the race is in Antietam Battlefield Park, there was a singing of the 'Battle Hymn of the Republic' instead of the National Anthem. I thought it was a nice touch, and everyone else seemed to agree. The marathon itself was on road, gravel, and at one point grass. I never felt off in my road shoes so if you run it just wear them. There was a big downhill section to the river around mile 2 then at 5 we crossed over the river and onto the C+O Canal Towpath. This was 10 miles of flat gravel road, with the occasional root trying to grab you as you passed. I did almost trip several times as the leaves cover them so take care. At mile 15 you join the half marathon route, and there is a water/gel stop then mile 15 and the hill, almost a mile up out of the river valley. I decided to just walk it as I didn't want to tire myself out. After the hill you run through Antietam Battlefield, which is even more hills. I would recommend doing hill work during your training for next year. Once you get to Sharpsburg, it's not bad just some rolling hills then back down to the river and into Shepardstown and the finish on the University Football field 50 yard line. That was very cool to finish that way.

At the finish they keep it green, you get a water bottle to reuse and there are no plates for the pizza, use your hands. They had apples and other fruit as well. The local watering hole, the Bavarian Inn was the place to go after the race, for your complimentary pint glass and first fill. I was not able to attend this due to a family emergency.

Super Finishers Shirt

Over all, I enjoyed running Freedoms Run. It was a challenging and fun event, and that's why I run, to push my limits and challenge myself. Would I run it again, yes. Should you run it? Yes, it was a great race, the support was super and the town was very welcoming. To register go HERE!

Until next time,

Ben

You can follow me on TWITTER and INSTA also @bwachter70

Or check out the YouTube Channel, RUN BIGFOOT RUN

I'm in the Buff!!!

The Do Rag

"Disclaimer: I received an Original Buff to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"


What's up everybody, Ben here with a review of a great product, from Buff, the new Original Buff. I've been wearing Buff products for about 6 years now, so much I wear them more than hats! They are the perfect thing in the summer when it's hot and sweat is dripping down in your eyes. In the winter I will twist it and wear it like a stocking cap. So if these are the Original Buff what's new and different?

Blind Chicken

First up is the 4 way stretch. The new materials make Buff even easier to twist and turn to fit on your head. The stretch fabric conforms to your head nicely and allows the fabric to breathe and absorb sweat while keeping you cool.

The inside-out Man Bun

Second is the fabric itself. Each Buff Original is made from 2 reclaimed water bottles that have been taken from the ocean or landfills. I love the fact that Buff is doing this and would love to see more companies get involved in using reclaimed materials.

The Stocking Cap

Thirdly, wow that's actually a word. My auto-correct didn't flag it. Well, thirdly what hasn't changed? They're still UPF 50 protection, they can still be worn 12 ways, and they still have that great seamless construction.

The Hood

The Balaclava

The Facemask

Of course my personal favorite is the Headband. It gives you good venting in the summer and doubling up the Buff absorbs even more.

The headband

Well thanks for reading about Buff and why I love them. To get your own click IN THE BUFF


If you want to give me a follow on Twitter or Insta @bwachter

You can also check out my YouTube Channel Run Bigfoot Run below. Subscribe for videos and more!

https://youtu.be/EXw9NxgVMj4