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Race 13.1 - The Extra Mile, November 2016 Edition      
Happy Thanksgiving, Race 13.1 Runners! 
We're thankful for you and we wish you and your families a wonderful Thanksgiving! Take time to relax and remember all you're thankful for!
Race News

- Fall Race Season: Our final two races of the season are the inaugural Race 13.1 Baltimore, MD on December 3, 2016 and the holiday-themed BCBSNC Race 13.1 Durham, NC on December 10! Don't wait until the last minute to register! 
 
- 2017 Schedule: Check out all the great races we have lined up for 2017, including the fourth annual Race 13.1 Greensboro on May 14 which is now open for registration! In addition, registration for our 11th annual City of Oaks Marathon and UNC Rex Healthcare Half Marathon on November 5 opened today with early bird pricing! Stay tuned to our calendar for more 2017 race dates opening soon!

- Race 13.1 Season Pass: Experience great half marathons in great cities with a great community! The Race 13.1 Season Pass will pay for itself after just three half marathons, so the more you run, the more you save! Pay $150 for the season pass, and you'll only pay $15 for any Race 13.1 event you'd like to run, no matter the distance or location! Click here to learn more!
Register for your next Race 13.1!
Monthly Motivation  
Tip of the Month: Four Ways to Enjoy Long Runs

Have those longer runs got you down? Check out this article from Runner's World to gain some advice on how to enjoy those long training runs! 
 

Runners often have a love/hate relationship with the long run. We love the sense of accomplishment we feel when it’s over; we hate the anticipation of actually getting out there.

Yet it must be done: The long run is the keystone of any training program—5K to marathon. “The long run builds endurance and strength and teaches you how to deal with fatigue,” says Maria Simone, a USA Triathlon—certified coach and owner of No Limits Endurance Coaching in Absecon, New Jersey.

Indeed, extending the distance you normally cover triggers several lasting changes in your body, says 2:24 marathoner and running coach Kevin Beck. Capillaries in your muscle fibers increase in number, which enables more energizing oxygen to reach your muscles. Your mitochondria, the aerobic powerhouses of your cells, also grow in number and size, which helps you sustain energy. Your muscles also learn to store more glycogen (carbs), which wards off fatigue over long distances. There are psychological benefits, too: Long runs build mental toughness to help you manage discomfort. They also serve as a dress rehearsal, giving you an opportunity to test gear and fueling options so when race day comes, you know what works best. 

Long runs aren’t easy, but they don’t have to be death marches, either. There are a number of ways to make going the distance comfortable—enjoyable, even.

TUNE OUT

Pros: Running with music can stop your brain from getting overwhelmed with anxiety about the distance you have to cover. “It’s a dissociative strategy; it keeps your focus off what’s ahead,” Simone says. It can also distract you from tired, achy legs. Research from Costas Karageorghis, Ph.D., a leading authority on music and exercise, shows that music can reduce perception of exertion and increase endurance by 10 to 15 percent.

Cons: Music can make you oblivious to important things, like that oncoming car, or your body’s signals (Too fast, you’re going too fast!). You can also become dependent on it—not a good thing if your device’s battery goes dead midrun or if you plan to race without it. [CONTINUE READING]

Download a FREE Race 13.1 Training Plan!
Race 13.1 Training Plans

Whether you're looking to set a new PR in the 10k or starting to train for your first half marathon, we're proud to offer FREE training plans for beginner, intermediate and advanced levels for the 5k, 10k and half marathon! These training plans are an excellent tool to help you prepare for your next race, whether you're a seasoned pro or looking for a couch-to-5k program! 
 
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