Start 2014 right with Cheers to Crossroads!

West Kentucky runners, you are invited to the annual Cheers to Crossroads Run. This is a social run, not a competitive race. Meet at 7 a.m., Wednesday, Jan. 1 at Cheers, located at 641 bypass west side of Benton, Ky. Distance of run is 7.5 miles. Start at Cheers convenience store and run to Crossroads restaurant in Hardin, Ky., for breakfast. Everyone is welcome!

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Murray Transition Massage

Runners, Triathletes, Crossfitters and Athletes in west Kentucky:

Sports massage therapy is now available in west Kentucky! Russ Shemberger has opened Murray Transition Massage inside the Salon X Building at 1006 Chestnut St., Murray, Ky.

You can schedule your appointment with him by calling or texting, 270-527-2995. He is available from 9 a.m.-5 p.m., every Tuesday and from 9 a.m.-4 p.m., every Friday.

Make sure to like his Facebook page:
facebook.com/mtmmassage

Russ is licensed in Kentucky and Tennessee. He specializes in neuromuscular work to include deep tissue, trigger point release, sports and therapeutic.

Russ is a triathlete, which helps him to understand when people are having pain. With massage therapy, he can help you with neck, back, hip, leg, arm and shoulder pain as well as with plantar fasciitis, IT band syndrome and sciatic nerve pain. He also can help improve your range of motion.

Give him a call to see how he can help you stay healthy in your active lifestyle!

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Fall running opportunities approaching!

Fall will be here before you know it, and for many runners, the season contains perfect running temperatures. Many 5K races are popping up throughout west Kentucky and middle Tennessee, so be sure to check out the race calendar.

Remember, don’t sit around on the couch. Get outside and get active!

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Polar Plunge 5K

Here is some information about the Polar Plunge 5K to benefit the Special Olympics. Registration information also is explained on this site. Consider registering for this race! Pass along this flier to others you know who might be interested.
Polar Plunge 5K flier

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January 27, 2013 · 6:59 pm

First 5K of 2013

For the last several days, I have been race antsy. I haven’t been in training mode, but my runs were going well, so when I learned of a nearby 5K, I jumped on the opportunity. This morning, I ran the Run for the Field 5K to benefit the Robertson County High School baseball team. This was my first 5K race of 2013. The course was a flat, out-and-back route inside the J. Travis Price Park. I am not a big fan of flat courses, so I ran this race in tempo. I was proud of my effort, and it gave me a gauge of how to proceed with my training for my focus races. I think that was the reason for wanting to race — to see where I am now so I can determine where I need to go.

Run happy everyone!

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Happy New Year!

I hope everyone has started off 2013 right with some kind of physical activity. As some of you know, I love to race! One thing I noticed in the latter half of 2012 is that I race better when I have race goals. However, for me, this means I can’t race every weekend as I was used to doing since 2008. My first race of 2013 won’t be until The Land Between The Lakes 10K Road Race on March 9. I am extremely pumped about it! My next race is April 13 at the Murray Half-Marathon. My goal is to run this course in less than two hours. I think sticking to key runs — hill work, speed intervals, tempo — on a weekly basis and mixing up my long run with easy and tempo paces will help me to achieve this. These key runs did wonders for me in the West Kentucky Parks 5K Race Series, which I truly enjoyed. I am also searching for a possible marathon to do later in 2013. The marathon bug is biting me again, so we shall see if the bite stings enough.

I am sure you have some race goals. Just keep in mind that you need to have fun in your training. Put forth your best effort, but know that not every training run is going to be a good one. There will be some setbacks — and that is OK. Try to run with a friend, spice up your runs with new plans and routes, or experiment with a new way of running. Whatever your 2013 race goal, just listen to that fantastic running heart of yours, and keep moving!

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New Year’s Day Run

If you are in the Murray-Benton-Paducah area on New Year’s Day, there will be a New Year’s Day Run beginning at 7 a.m. at Cheers at the 641 bypass in Benton. The 7.5-mile route to Hardin will culminate with a breakfast at the Crossroads restaurant. This is a fun social run, not a competitive race. Join this great group of runners if you can!

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