Colon Cancer Coalition President Kristin Tabor welcomes race participants (Photo: Wayne Kryduba)

ASCRS News, the newsletter of the American Society of Colon and Rectal Surgeons, featured a front page article about the recent Twin Cities Get Your Rear in Gear 5K Run/Walk in Edina, Minnesota.  ASCRS worked with the Colon Cancer Coalition to make the event a success, bringing over 100 Society members to the race and helping to raise much needed funds for awareness and research.   The 2010 ASCRS Annual Meeting was held in downtown Minneapolis and also set records for attendance.  According to the article, “Public Relations Committee Chair Dr. Harry T. Papaconstantinou, Temple, TX, is working to arrange another Get Your Rear in Gear event in connection with the 2011 Annual Meeting in Vancouver, British Columbia, Canada.

Read the full article…

Get Your Rear In Gear 5K events promote colon cancer awareness

Should 5K race results be determined according to chip time or gun time? A recent comment from Terry, a GetYourRearinGear.com blog reader, generated this question. He asked why the Twin Cites Get Your Rear in Gear results were listed according to gun time and not according to chip time. This inspired quite a bit of discussion at the Colon Cancer Coalition and among many of our race participants and runners.

For those who have not run a “chip-timed” race, a timing chip is a device that is attached to the runner (usually to the runner’s shoe) and provides a computer generated finishing time. The chip records the moment the runner crosses a timing mat at the start line and the moment he/she crosses the timing mat at the finish line to calculate an exact time and pace. Chip time is usually different from “gun time”, which records the amount of time that lapses between the sound of the starting gun and the runner’s finish. If a runner is at the middle of a large crowd when the starting gun goes off, it may take him/her several seconds to get to the starting line. Those extra seconds can affect the runner’s overall finishing time and place. For this reason, the use of timing chips has become extremely popular because it allows runners at any place in the pack to receive an “accurate” time.

However, USA Track and Field does not recognize chip times as official finish times. USATF is the governing body of the sport of running. They certify race courses and record results for runners across the country. Races of all sizes and distances submit results to the organization as part of the process of becoming a USATF certified race. According to information on the organization’s website, although chip times should be submitted, they are not considered official.

“The official finish time is the ‘gun’ time even if ‘chip’ scoring is used.” – USATF policy

There has been heated discussion among race directors about whether or not chip times should be used to record official times and award results. USATF has responded by providing a detailed explanation of their stand. In First to the Finish, USATF Associate Marketing Director Jim Estes explains that the pure sport of running is about crossing the finish line first, not about finishing the course in the shortest period of time. He goes on to say that “chips are used primarily by race directors to give “mid-pack” runners who start farther back a true sense of their finishing time, and also to prevent race fraud.”

As a USATF certified course, the Twin Cities Get Your Rear in Gear 5K Run/Walk honors the organization’s policy. Mary Anderson of Anderson Race Management provides timing services for the event and reiterated the USATF policy when asked about local results. “USATF only recognizes gun time for awards and that is how awards are calculated for USATF certified races, and for most races in general. Chip time is used more for people to see how they did.” Certainly in the Twin Cities, race events manage this issue differently. Among runners, it is a topic of much debate.

Thanks to Terry, who posted this important question!

Fitness expert Matt Haugen

Our Ask the Trainer program allows readers to submit questions to a panel of nationally recognized fitness experts. Answers are posted here in the blog for all readers to see. This week’s question comes from a reader who is eager to keep running, but is plagued by a common injury.

Submit a fitness question now!

Get Your Rear in Gear Reader: I am training to run a June marathon, but I have developed shin splints.  I was going to run the Get Your Rear in Gear 5K race this weekend and maybe another 5K next weekend.  Is it better to rest my legs or keep training?

Matt Haugen: It is always  best to “rest for success.” When shin splints (or any other injury) are painful enough to force changes in your training, you are always better off resting & recovering now, in order to return more rapidly healthy (and enjoyable) run training sessions. When a runner continues to train or race while injured, they merely increase their chances for a more chronic, long-term injury.

DO THIS: Find a non-impact cross-training activity that you can enjoy, while you wait for your running injury to heal. I would recommend a combination of elliptical, biking, swimming, & rowing. Consider this brief rest from running to be a chance to explore & discover other activities that you can enjoy.

Get Your Rear in Gear: We would also recommend that you stay active at the Get Your Rear in Gear event! Come out and volunteer on race day! This is a great way to support the sport of running and help to raise awareness for an important cause. Get more information about volunteering by clicking here.

Matt Haugen is a full-time coach who has trained thousands of athletes since 1980. Matt holds a B.A. in Psychology, and M.S. Exercise Science/Sport Psychology from Penn State, and Ph.D. studies (A.B.D.) in Kinesiology/Sport Psychology from the U of Minnesota. He currently trains athletes of all levels through Performance Power (P2) based in St. Paul Minnesota.

Get Your Rear In Gear 5K events promote colon cancer awareness

The sixth annual Twin Cities Get Your Rear in Gear 5K Run/Walk and Kids’ Fun Run is expected to host 5000 participants on May 16th at Southdale Center in Edina, Minnesota.  In addition to setting attendance records, this year’s race – the first Minnesota race to be held in May – will most likely set records for nearly perfect 70 degree sunny weather.

The event, sponsored by Minnesota Gastroenterology and several other community leaders, will bring out notable politicians, including congressman Eric Paulsen and Edina Mayor Jim Hovland.  News personalities Tim McNiff from KARE 11-TV, and sports anchor Mark Rosen from WCCO-TV will also be present to take part in the festivities.  Physicians from around the country will be taking part in the run and walk as part of their presence at the American Society of Colon and Rectal Surgeons Annual Scientific Meeting, held in Minneapolis this year.

Founded in the Twin Cities, Get Your Rear in Gear races are a series of nationwide events to raise awareness and funds for colon cancer. The first Get Your Rear in Gear 5K, held at Lake Harriet in Minneapolis, brought out nearly 1500 participants and was the largest first time 5K ever in the state of Minnesota.  Since that time, the race has continued to grow and moved to Southdale Center in 2008 to accommodate larger crowds.  Funds raised at the 2010 event will be invested in local programs, including the Minnesota Department of Health’s Sage Scopes Screening Program, which provides colon cancer screening and treatment to under- and non-insured Minnesotans.

• It’s not too late to register!  Get more details by clicking here.

Fitness expert Chris Freytag

Nationally known fitness expert Chris Freytag went on location to the starting line of the Twin Cities Get Your Rear in Gear 5K Run/Walk to promote the event and interview survivor and race participant Dave Shogren. Chris, a fitness expert for Prevention magazine and author of three books, talked to Dave about his experience with colon cancer and about the many ways in which local residents can get involved with the Colon Cancer Coalition event. Chris Freytag’s segment, which is part of her regular Motivation Monday series, aired on  NBC’s KARE-11 Sunrise.

• Got a fitness question for Chris? Use our Ask the Trainer feature to get an answer!
• Volunteer for the Twin Cities Get Your Rear in Gear
  

Submit a question to the trainers!

Reader: I am not a runner, but I am going to try to train to run the New York Get Your Rear in Gear 5K.  I would also like to lose some weight.  So what is better for weight loss, walking or running?

Kris Wayne: If  you have  no knee or back issues  but are a bit de-conditioned,  then I would suggest that you start with a power walk and intersperse intervals of jogging. Eventually moving from a jog to a run and adding that into the mix.

Power walking is this:

1. Engage the core – I tell my clients to “zip up.” Pretend your pants are  too tight, but you’re going to get that zipper up anyway. Draw the navel into the spine and up  which helps create some spinal stabilization for the low back.  Good posture is important to avoid stress on the neck and shoulders, so when you “zip up,” lift the chest slightly, and look out, not down, as your are moving.
2. Brushing the Belt - The arms should be bent with elbows at the sides which is called “brushing the belt.”  Try to avoid dropping the arms by the sides.  Keep the neck and shoulders relaxed to maintain good posture.
3. Stride Length- The gait should reflect a shorter stride, with glutes (butt muscles) slightly squeezed. Practicing taking shorter strides  to recruit more glute rather than elongating the stride which tend to use more quad but not much butt. The butt is a big fat burner so it ” costs more” calorically and energetically to use both. When you put the foot down imagine a 3″ stripe and you are putting the foot down on the edge of the 3″ stripe while taking a very small step.

Use power walking as part of an interval program. The 5K Training Plan describes how to increase the intensity of walk/jog intervals over time.   If you are not currently working out on a regular basis, be sure not to do too much too soon.  Often we tend to want to jump right into it if we are de-conditioned and then have to take time off to re-coup. You will lose weight and build your endurance with a slow steady increase of demand, even though it takes a bit longer in the beginning. Then, think of cross training using an elliptical which allows you to build intensity intervals with little load on the shock absorbers that effect knees and back.

And remember, it is harder to get fit than to stay fit.  Once you are fit you can use much more intensity for shorter periods of time to achieve the same effect. Make sure, at any age you are using a good stretching routine to insure maximal muscle recruitment and recovery and you will be less like to injure also.

Read more:

• How to run your first 5K: A beginner’s training plan
• Got a question?  Ask our online personal trainers
• How to run a faster 5K
  
• Get Your Rear in Gear Health and Fitness Plan
• Fitness walking do’s and don’ts
  

Photo by Mike Baird

Runners across the country are preparing for spring and summer athletic events.  For many, the challenge isn’t finishing the distance, but achieving a goal time.  Setting a “PR,” or personal record, makes crossing the finish line much more satisfying.

So how do you become a faster runner?  The first step is to register for a race and set a goal.  Next, find a training plan that will offer enough challenge to improve your running pace, but will also provide enough rest to keep the body fresh for race day.  Matt Haugen, nationally recognized running and triathlete coach and member of the Ask The Trainer panel at GetYourRearinGear.com has a simple training plan that will help any athlete improve their performance.  The plan includes hill challenges that will improve strength, and speed challenges that will help to improve pace.

MON. 30:00 X-TRAIN (bike, swim, elliptical, walk, etc).
TUE.  30:00 RUN 10:00 easy on flat terrain, 10:00 on hilly terrain, 10:00 flat & easy.
WED. 30:00 RUN  all flat & easy
THU.  30:00 RUN  10:00 flat & easy, 10:00 at 5K goal pace, 10:00 flat & easy
FRI. 30:00 X-TRAIN
SAT. 30:00 RUN 10:00 flat & easy, 15:00 on a hilly course, 5:00 flat & easy
SUN. 30:00 RUN  flat & easy  or 30-60:00 non-impact X-training

Got questions for Matt?  Submit an Ask the Trainer question by clicking here.

Read more:

• How to run your first 5K: A beginner’s training plan
• Got a question?  Ask our online personal trainers
• Get Your Rear in Gear Health and Fitness Plan

Charlotte race directors use YouTube to promote their event

Spring was exceptionally busy for the Colon Cancer Coalition as Get Your Rear in Gear 5K events set records across the country. Not only did participation increase for these colon cancer awareness gatherings, but savvy race directors, dedicated survivors and generous sponsors sought out and received unprecedented media attention, bringing much needed awareness to the importance of colon cancer screening and prevention.

Most of the recent events took place in March, Colon Cancer Awareness Month, but the Get Your Rear in Gear season actually began in late February when the city of Lafayette hosted their third annual Get Your Rear in Gear 5K Run/Walk and Kids’ Fun Run. Over 300 participants showed up to run or walk the route and enjoy post-race beer and jambalaya. In attendance was colon cancer survivor Jason Esta, who is celebrating almost two years cancer-free. Jason and his family created a popular YouTube video which recounts his story and makes a strong case for the importance of screening procedures.

In March, five races took place across the country:

• Raleigh, North Carolina (March 6): Nearly 900 participants came out on a sunny morning for the Raleigh Get Your Rear in Gear event. Team “Live Sassy” participated in honor of Kimberly Hanson who was a passionate supporter and participant in last year’s race, but who lost her battle to colon cancer. Before Kim passed away in December, she made sure that there was a “Live Sassy” team in the Raleigh walk. Her family also recently founded Comfy for Chemo, an organization that collects blankets to help patients stay warm during their treatments as chemicals are being pumped into their systems.
• Charlotte, North Carolina (March 13): Race directors Mary-Karen Bierman and Susan Falco did an unprecedented job of promoting their first Get Your Rear In Gear 5K Run/Walk in Charlotte. The colon cancer survivors appeared in Runners World Magazine as well as in newspapers and on local morning television stations to promote the event. The race directors also posted a race day YouTube video to memorialize the days’ events. The publicity blitz made the event a roaring success with over 1,200 participants.
• Dallas, Texas (March 20): Over 500 registered for the inaugural Get Your Rear in Gear 5K/10K Run & Walk in Dallas-Fort Worth.  Unfortunately the weather did not cooperate, but nothing could stop the smiles on people’s faces in cold rain and wind.  Although the coffee stand became a popular area to huddle, people gathered together in the rain to run or walk the distance to honor their loved ones.
• Philadelphia, Pennsylvania (3/21): Over 1,700 runners and walkers came out for the 2010 Philadelphia Get Your Rear in Gear 5K. Over 50 teams were formed for this race, including team “Fecal Matters” which honored Tony Pace.  Tony was featured recently on NBC-10 because of his remarkable story of diagnosis, treatment and recovery from colon cancer.  Race Director Maria Grasso promoted the race on an NBC morning show and worked with major sponsors to make the event a success.
• San Antonio, Texas (March 28): Over 800 registered participants made the inaugural race day one for the history books.  Chairperson Katie Kelley had hoped for 400-500 participants total, so her committee was delighted when nearly 300 people showed up on race day to take part in the event.  Participants and volunteers were greeted with music, freshly made tacos, coffee, punch and smiles.

Newly designed Post Race Info pages have been created at GetYourRearinGear.com so that race participants can navigate through the website to find their race results, read about their event, and see photos or videos from race day. In addition, a new Media Page highlights television, newspaper and internet coverage of the events and the organization throughout the country.

• See a complete list of currently scheduled 2010 Get Your Rear in Gear events

Read more:

• Get Your Rear in Gear 5K Training Plan
• Get fit with the kids during spring break
• Aqua jogging for better health
• Three tips for maintaining fitness on a treadmill

Thumbnail photo credit: Mike Baird on flicker

Get Your Rear In Gear 5K events promote colon cancer awareness

The April 2010 issue of Runner’s World magazine features Get Your Rear in Gear 5K race directors Mary-Karen Bierman and Susan Falco. The story includes a photo of the Charlotte-based runners in their Get Your Rear in Gear race shirts and explains why they brought the Colon Cancer Coalition event to North Carolina.

“Mary-Karen Bierman, 44, and Susan Falco, 40, thought colon cancer was an old man’s disease-until they both got it. Both had surgery- Bierman while pregnant in 2004, Falco in 2008-and made running part of their recovery. Now the moms are co-race directors of Get Your Rear in Gear 5-K which will be held March 13 in Charlotte, North Carolina.”

Falco goes on to say that her goal is to educate others about colon cancer. Her story, and the story of her fellow race director, are not unlike the stories of so many young cancer survivors who believed that colon cancer could not affect them because of their age or gender. Thorough Get Your Rear in Gear events across the country, the Colon Cancer Coalition seeks to improve awareness about the disease and promote of a greater understanding of colon cancer screening and prevention programs.

• Read more about the unexpected faces of colon cancer
• Find a Get Your Rear in Gear event in your community