August E-Newsletter  
Congratulations to all of our GNC Live Well Liberty Mile Finishers! We had a combined total of 106 children participate in the One for Fun heat presented by Fleet Feet Sports Pittsburgh and the Kids of STEEL heat presented by Brooks. Our very own Stu Jones placed third in the Fleet Feet Sports Pittsburgh Unstoppable heat, coming in at 4:26. Click on the link below to find results!
P3R is excited to announce the new Run 1-2-3 Challenge Series, created to encourage families to be active year-round. The "challenge" is to finish 3 races of increasing distances within a year. Each race in the challenge also increases in distance, so everyone will be able to run a 5K by the end of the series!

  • Did you already Run 1?  The first leg of the Challenge series is a 1-mile race distance. If you completed either the Toyota Pittsburgh Kids Marathon in May or the GNC Live Well Liberty Mile last week, you are already ahead of the game and have Leg 1 under your belt! 
  • Run 2 is a 2 mile race and can be completed at the FlyBy 2 Mile Fun Run/Walk  on September 30 (Held at the Pittsburgh Airport!).
  • Run 3 is a 3.1-mile race and can be completed next spring at the UPMC Health Plan/UPMC Sports Medicine Pittsburgh 5K Run May 5, 2018.

You'll receive a special "virtual stamp" for each completed race, and a unique prize upon completion of the challenge. More details coming soon - including how to officially sign up, later in August! 
Kids of STEEL is offering a new a FREE 6-week training program for the Fall with new physical activity goals and nutrition goals. Kids of STEEL Fall will inspire family-time during the back-to-school crunch. The fall manual will be coming out later this month! 

Families are encouraged to finish the Fall "training" program at the FlyBy 2 Mile Fun Run/Walk on Saturday, September 30 at the Pittsburgh International Airport.  Runners will be treated to a unique airport runway course that’s sure to leave lasting memories for the whole family. Registered participants receive a shirt and medal. Adults must register to participate with children.

The 2 Mile Fun Run/Walk is the second race in our new RUN 1-2-3 Challenge Series!

Look for sign up information in a separate email coming in August.
The Dollar Bank Junior Great Race is coming up on Saturday, September 16! The approximately 1-mile course takes children ages 5-12 through the entire park, including the famous Point State Park fountain! For the younger siblings, there is a toddler trot and diaper dash. Check out the Junior Great Race website for more details and registration.
Congratulations to all who participated in our Summer Track Fun events! Runners learned track and field basics, such as proper form, relay exchanges, lane assignments and how to develop a healthy competitive attitude. If you couldn't attend an event, don’t worry, we will hold more track events next summer!
August is National Kids Eat Right Month! Check out the August family calendar for fun tips and suggestions throughout the month. The third week in August is National Family Meals Week. Click here for fun family meals. Make sure to print out the calendar here and hang it on your fridge! Don’t forget about this month’s recipe, Watermelon Pizza.
Tips from Stewart Jones, USATF Level 1 Coach
The surge is a quick change of speed thrown into the middle of a run. Collegiate and professional runners use surges to break away from the competition. For those farther back in the pack, practicing a “surge” can help develop your ability to change pace in the middle of the race.

To practice surging:

  1. Have a group of 3 or 4 runners to run with.
  2. Find a local track or trail so that you and your 3-4 runners can run safely.
  3. Have a baton or something that you can hand to another person while moving.
  4. Run in a single file line around the track or trail.
  5. While running for a lap (or 1 full minute), athletes will gradually pass the baton to the back of the line.
  6. When the baton reaches the end of the line, the athlete in the back will make a quick surge to the front of the line. He or she will then hold a faster pace for about 30 seconds, until settling back into the controlled running pace prior to the surge.
  7. Each athlete will get multiple attempts at surging.  
  8. Each run should last for at least 15-20 minutes.

If you don't have people to run with you then simply change your speed from a moderate effort to a hard effort. You will change your speed for one minute, after that minute go back to your normal pace until you feel comfortable and ready to run hard again. The amount of times you want to surge simply depends on you.

Using a surge can help you to get back on pace or even beat your personal best time. Make sure to practice the surge or any other racing techniques in a workout before any actual race.
Tips from Nick Fischer, RD, LDN
Nutrition information can be confusing. Especially if you listen to all the fad diets and random nutrient factoids out there! However, I assure you that having a proper diet is not as hard as you think. The key is to eat a balanced, varied, moderate diet. But what does this really mean?

-Balanced diet: One that consists of all the food groups; fruit, grains (whole grains), protein, vegetables, and dairy
-Varied diet: You eat a variety of foods within each food group. For example, you eat other grains than pasta or bread. You could include brown rice or quinoa.
-Moderate diet: You eat proper portions of the food groups.

Read more in Nick's new blog!
Nick's Blog

Pittsburgh Three Rivers Marathon, Inc. 
810 River Avenue, Suite 120, Pittsburgh, PA 15212 • 412-586-7785 •