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Running hills clinic

FTP Coaching will hold a running hills clinic.

Location: Paris Landing State Resort Park, meet at the lodge.
When: Saturday, March 19 at 8:30 a.m.
Objective: To learn how to run up and down hills properly.
Fee: A 5-pound bag of cat or dog food. This will go to the Calloway County Humane Society.

Bring your own water if you think you will need it.

For more information, email Russ Shemberger, USAT coach for FTP Coaching, at


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Pi Day 5K to support hunger, literacy

epic pi day

Saturday is Pi Day, but it won’t be an ordinary annual observation of the mathematical constant. It’s once in a century because the first nine numbers beyond the decimal point occur sequentially in the date and time (although pi is calculated to more than 1 trillion digits beyond its decimal point). To celebrate, Dr. Melony Shemberger is organizing a Pi Day 5K, which will begin at 9:26.53 a.m., Saturday at Calloway County High School in Murray, Kentucky. No entry fee, no awards, but let’s make this a community service endeavor. Donations of canned/nonperishable food items or children’s books will be accepted. The food will be donated to Need Line, and books will be donated to Murray State’s Phi Kappa Phi chapter’s book drive. Please be at CCHS by 9:20 a.m., so we can do a group photo and brief explanation of the run course. Be there! It will be epic!

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FTP Triathlon Coaching camps

FTP camp

Attention triathletes: If you are doing a 70.3 or the Ironman Chattanooga, the experienced staff of FTP Triathlon Coaching has organized two camps to help you. The 70.3 camp is in April, and the 140.6 camp is in August, both in Chattanooga. You get a lot of bang for your buck with these camps!

Go to for more information.

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Russ Shemberger tapped for triathlon coaching clinic in April 2015 in Nashville

Russ Shemberger

Russ Shemberger, of Murray, has been selected for the USA Triathlon (USAT) coaching clinic scheduled for April 24-26 in Nashville, Tennessee.

The clinic will prepare him to coach experienced triathletes or coach someone new to the multisport lifestyle. Selection to the USA Triathlon clinic was competitive; some applications were not accepted, according to the email from USAT. Applicants had to list any coaching experience and certifications, submit a recommendation from a coach or coached athlete and write an essay.

An award-winning, veteran triathlete, Shemberger is among the top age-group triathletes in the nation, based on his performance at the USA Triathlon Olympic distance race in August 2014 in Milwaukee, Wisconsin. One of the original members of the Swim Bike Run Murray Club, he is coached by FTP Coaching in Hendersonville, Tennessee.

A licensed massage therapist in Murray, Shemberger also has been a certified swim coach. His wife, Dr. Melony Shemberger, is a certified running coach with USA Track and Field and an assistant professor of journalism and mass communication at Murray State University.

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New Year’s Day run in west Kentucky

There will be a group run on New Year’s Day starting at 7 a.m. at the old Cheers convenience store at the end of the 641 Bypass Spur in Benton. The run starts there and finishes at the Country Crossroads restaurant in Hardin. This 7-mile run is point to point. If any runners in Murray or beyond are interested in going, we will leave the JCPenney Parking lot in Murray at 6:10 a.m. This way, we can carpool and plan for the point-to-point run. This run is fun to do because we will eat after the run, kicking off 2015 with great fellowship. Runners of all abilities will be there!

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Make plans to run the Murray Half-Harathon or 5K in 2015

Happy New Year! I know 2015 enters next week, but one of my favorite running events will be here before you know it — and it’s time to think about scheduling and training for it.

The fifth annual Murray Half-Marathon and 5K will be April 18, 2015, beginning at the Murray- Calloway County Wellness Center. I have ran both distances in the past, and whichever distance you decide, you already are a winner. The half-marathon course is what I would call a fair course — not too hilly, not too flat. It’s just right and it keeps the runner busy. The 5K course in 2014 was mostly flat with some inclines here and there.

I haven’t decided which one I will do yet. As I university faculty member on the tenure track, I am trying to keep my life as less harried as possible in 2015. Most likely, I will race the 5K.

There is time to decide which distance is right for you. Either race, you will need an effective training plan. As a certified coach with USA Track and Field, I am able to write a solid training plan to fit your needs and goals — and budget. I price a 12-week half-marathon training plan that tells you what to do every day leading up to the event at $45. For an eight-week 5K race plan, it’s $25. I also am available to coach at individual sessions, but those rates depend on a number of factors (time, location, etc).

Email me at if you need more information or want to get started. Have a great 2015!

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Spring is here!

The weather is perfect for a race!

A few races are listed under “Race Calendar.” However, the number of these is small — for now. I will make all attempts to post information about races as soon as I receive it or see it. Being a tenure-track faculty member at a wonderful university is fun work, but a lot of my “free” time is spent to classroom preparation and research. I also have to make sure I get in my run, bike or swim. I hope you understand. Nevertheless, I will try and do my best to post often.

Take time to enjoy the beauty God has given us. Stop during a run or a bike to admire the scenery. Feel joyous in the gifts God has given you.

Run Happy!


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