HUGE Thank you to our 2011

 Downtown Dash Sponsors - YOU

 ARE OUR HEROES!

 

Corporate Sponsor

Lucky Star Casino

 

 Platinum Sponsors

BAR-S FOODS

 TISDAL & O'HARA, ATTORNEYS AT LAW

OKLAHOMA BANK & TRUST COMPANY 

PRIMEVEST FINANCIAL SERVICES

  

Gold Sponsors

SINOR EMS

RESOLUTION APPAREL & PRINTING CO.

 

Silver Sponsors

1st Bank & Trust Company

Action Sports

Bank of the West

Blunck's Studios

Buff B. Burtis, MD

CHS DECA

CHS Student Council

CHS Key Club

CMS Student Senate

Clinton Pepsi

Downtown Miller Insurance

Homeland

Interbank

Mars Pet Care

Oklahoma Cattlewomen Inc.

Personal Training by Mary Akin

TheraWest Physical Therapy

 

  2011 Downtown Dash General Information

Registration now available ONLINE!! https://secure.getmeregistered.com/DowntownDash 

2011 Downtown Dash Benefactor: Food for Kids of Custer County

5 km Race - Kids Fun Run - 1 mile walk

Date: September 24, 2011

8:00 AM - Registration (Arrive early especially if you are waiting until race day to register! Tshirt sizes will be first come first serve if you do not register early!)

8:30 AM - Kids Fun Run: No registration necessary but make sure you are onsite before 8:30!

9:00 AM - 5k Race starts: You must have your bib and chip prior to the start of this race, so show up well before 9:00 because there will be a line! The earlier the better!

9:05 AM - 1 Mile Walk starts

10:00 AM - Awards Ceremony - Stick around because on top of the race time awards, your bib number just may get drawn out of a hat for an AWESOME prize!

 Awards Given:

Overall Male/Female

Under 20 Male/Female

20-29 Male/Female

30-39 Male/Female

40-49 Male/Female

50-59 Male/Female

60 & Up Male/Female

 

 

 

 Registration Information

Lucky Star Casino 5k Race

Register Online at : https://secure.getmeregistered.com/DowntownDash

FIRST 200 ENTRIES INTO THE 5K RACE RECEIVES A MOISTURE-WICKING SHIRT! SIGN UP TODAY WHILE SUPPLIES LAST!

Register in person at Acme Brick Park or by mail. Download an entry form here:

entry_form.pdf

Registration Fees: $20 before September 21 at 3:00 PM; $25 after September 21 at 3:00 PM but before Race day; $30 Race Day. Kids 12 and under participate free with a paid adult!

Early Registration: Registering before September 21 at 3:00 PM will be considered Early Registration so go to the "Early" Table on Race Day.  You will be guaranteed a T-shirt.  However, to be guaranteed a t-shirt in the SIZE THAT YOU WANT, you must be registered by September 14 at 3:00 PM.  Early: $20

Late Registration: Registering after September 21 at 3:00 PM but before race day will be considered Late Registration so go to the "Late" table. You will be guaranteed a t-shirt but sizes will be available first come first serve! Online Registration will cut off September 22 at 11:59 PM so if you plan on paying with a credit card, you must pay before September 22 at 11:59 PM. Late: $25

Race Day Registration: Arrive early if you plan on waiting to register until Race Day. T-shirts will be available first come first serve and in limited quantities.  Registration begins at 8:00 AM! There will be lines. Race Day: $30

 

Kids Fun Run

Free! No registration necessary. Make sure your children are ready to run at 8:30! The Kids Fun Run is open to children 12 and under and any parents or older siblings who want to accompany their little ones. Volunteers will be placed on the Kids Fun Run course to ensure a safe run. The course is an "out and back" course so parents can see their little runners during the whole run. All little runners will receive a special finishers prize as they cross the finish line. There will be NO EVENT TSHIRTS for Kids Fun Runners.

 1 Mile Walk

Free! No registration necessary. Please wait until we start the 1-mile walk to begin walking. There needs to be separation between the 5km Runners and the 1-Mile walkers. Those participating in this event will follow the 5km route until the 1/2 mile mark then turn around and return to the starting line. There will be NO EVENT TSHIRTS for 1-Mile Walkers.  

 

 Location & Course Information:

The starting line and finish line will be on Frisco Ave near the intersection of 5th Street and Frisco Ave.   

 Directions from I-40 to Frisco Conference Center Parking Lot

Exit from I-40 onto Exit 66 (US-183 / 4th St). Turn north onto US 183 or S. 4th St.  Continue north about 1 mile and turn right (East) onto Avant. Continue on Avant 1 block to 3rd St and turn Left (North) and turn into parking lot on your left.  Walk to the West side of the Frisco Center and cross the street. 

 Course Information

The certified (OK-10052-DG) 5km course begins in historic downtown Clinton running west down Frisco Avenue to 9th Street.  Runners and walkers will then turn south down 9th Street to Opal.  Turning west down Opal, runners and walkers will cross 10th Street to head into beautiful McLain Rogers Park. Runners and Walkers will exit the park just after the first mile-marker and head west again on Opal across 13th Street and continuing to 19th Street.  Runners and walkers will turn north onto 19th Street, cross Modelle Avenue and turn back east onto Broadway.  Just after the second mile-marker, runners and walkers will turn north onto 15th Street and continue all the way back to Frisco Avenue where they will continue back east to the finish line near 5th Street and Frisco Avenue.

 

5k Training:

Follow our Training Program to finish your first 5k Race!

 10 Weeks to a 5K

 You should be healthy enough for moderate intensity exercise to start this program.  If you aren’t sure if you are healthy enough, you should talk to your doctor BEFORE starting! Starting slow is the KEY to success in this program.  Don't rush the steps and don’t worry about your speed.  If you aren't ready to move up to the next level, then stay with your level for another week! Don’t worry if you don’t quite make it to 3.1 miles before race day.  A LOT of people will be walking at this race so don’t push yourself so hard in the weeks before the race that you can’t participate in it at all.  Make your "Running" days on 3 non-consecutive days of the week.  So your days can be Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.  Your choice.  Run early in the morning or late in the evening during the summer months because you don't want the heat to be an excuse to not go for your run!

Always Always Always warm up before you begin running!!!! 5 minutes of brisk walking should be adequate. Cool down following your run by walking until AFTER your breathing returns to normal and then stretching.

Week	Day 1	Day 2	Day 3
1:	Warm Up Jog 1 minute, Walk 90 seconds Alternate for 20 min Cool Down	Warm Up Jog 1 minute, Walk 90 seconds  Alternate for 20 min Cool Down	Warm Up Jog 1 minute, Walk 90 seconds Alternate for 20 min Cool Down
2:	Warm Up Jog 2 minutes, Walk 1 minute Alternate for 20 min Cool Down	Warm Up Jog 2 minutes, Walk 1 minute Alternate for 20 min Cool Down	Warm Up Jog 2 minutes, Walk 1 minute Alternate for 20 min Cool Down
3:	Warm up Jog 3 minutes, Walk 1 minute Alternate for 20 min, Cool Down	Warm up Jog 3 minutes, Walk 1 minute Alternate for 20 min, Cool Down	Warm up Jog 3 minutes, Walk 1 minute Alternate for 20 min, Cool Down
4:	Warm up Jog 5 minutes, Walk 2 minutes  Alternate for 20 min Cool Down	Warm up Jog 5 minutes, Walk 1 minute Alternate for 20 min Cool Down	Warm up Jog 5 minutes, Walk 1 minute Alternate for 20 min  Cool Down
5:	Warm up Jog 8 min, Walk 4 min, Jog 8 min Cool Down	Warm up Jog 9 min, Walk 4 min, Jog 9 min Cool Down	Warm up Jog 9 min, Walk 3 min, Jog 9 min Cool Down
6:	Warm up Jog 10 min, Walk 4 min, Jog 10 minutes Cool Down	Warm up Jog 12 min, Walk 4 min, Jog 12 min Cool Down	Warm up Jog 12 min, Walk 2 min, Jog 12 min Cool Down
7:	Warm up Jog 13 min, Walk 2 min, Jog 13 min Cool Down	Warm up Jog 15 min, Walk 2 min, Jog 15 min Cool Down	Warm up Jog 18 min, Walk 2 min, Jog 15 min Cool Down
8:	Warm up Jog 20 minutes Cool Down	Warm up Jog 20 minutes Cool Down	Warm up Jog 25 minutes Cool Down
9:	Warm up Jog 25 minutes Cool Down	Warm up Jog 30 minutes Cool Down	Warm up Jog 30 minutes Cool Down
10:	Warm up Jog 36 minutes Cool Down	Warm up Jog 36 minutes Cool Down	Race Day! Warm Up Jog 40 minutes Cool Down!

 

 

2010 Downtown Dash Results:  http://onlineraceresults.com/event/view_event.php?event_id=5777

 

 

For questions, contact Jordan Parman at Acme Brick Park (580) 323-4572.