Gasparilla Distance Classic - 2019 by Times Total Media

PLAN. TR AIN. RA CE. CE L

SPECIAL ADVERTISING SECTION OF THE TAMPA BAY TIMES

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| Sunday, December 2, 2018 | Tampa Bay Times

Hit the Ground By Tom Wuckovich, Times correspondent

Millions of people like to run. They run for fun, for health, for money, for charity … any number of reasons.

ry it — you might really like it. Why not set your sights on one of the most notable running events in the country? It’s the Publix Gasparilla Distance Classic which will be staged February 23-24, 2019 in beautiful downtown Tampa along the picturesque shores of Tampa Bay and renowned Bayshore Boulevard. You have plenty of time to prepare, and there’s a good chance you know someone who’s already registered for the race — since more than 30,000 participate in one form or another, from kids to grownups. We’ll do our best in this very special section to prepare you for the journey ahead. Whether you’re a seasoned runner or a first-timer, there’s always something to learn to make the experience more worthwhile and achieve the goals you set. And because of the variety of races available, you can choose the one that seems right for you, your family or friends.

Running

The Jr. Classic is for kids ages 2-10, while adults can try their hand at entering the Half Marathon, 5K, 8K or 15K. Walking is also an option for each of the races. You won’t just be doing it for yourself, but for the charitable organizations that greatly benefit from the money raised through the registration fees, sponsor dollars and money generated from expo booth sales. And speaking of benefits, 8 On Your Side will be back to sponsor its comprehensive Health & Fitness Expo that will be held February 22-23 at the Tampa Convention Center’s East Hall. The expo is free and open to the public, and features a host of special exhibits and equipment from specialty vendors, along with health and fitness experts to help you make choices that will lead to a healthier lifestyle.

This could be the weekend that changes your life … for the better.

RUN, TAMPA BAY RUN WHAT

Publix Gasparilla Distance Classic

WHEN

Saturday, Feb. 23 and Sunday, Feb. 24

WHERE

Downtown Tampa

RACE WEEKEND EVENTS

Saturday, Feb. 16 Jr. Classic for kids 2 to 10 years old Saturday, Feb. 23 15K, 5K Run, 5K Walk & Stroller Roll Sunday, Feb. 24 Half Marathon & 8K

WHY

To raise funds for local youth and running organizations

GET READY! PLAN. TRAIN. RACE. CELEBRATE.

Run like you stole something. Tampa Bay Times

| Sunday, December 2, 2018 |

BytheNumbers By Tom Wuckovich, Times correspondent

There’s a lot of hard work and dedication that goes into the staging of the annual Publix

Gasparilla Distance Classic, which will be held Feb. 23-24 in 2019. To borrow a familiar phrase, it takes a village (city) to put on an event of this magnitude, and year after year, volunteers and sponsors have made it one of the premier attractions in the U.S.

Here are a few fun facts about this classic race.

Runners can choose to compete in the 15K, 5K, Half Marathon, 8K, Michelob Ultra Challenges, 5K Walk and 5K Stroller Roll among others. Local and American only prize money for the various races totals $50,000.

The event has been a boon for local charities, raising over $5.4 million since its inception in 1978. Last year alone, $336,249 was collected for the various nonprofits.

More than 32,000 runners took part in the 2018 race, and more than half a million have raced since it was introduced to the Tampa Bay community 42 years ago. Many of the runners like the course because it’s 95 percent asphalt, which is infinitely better than running on concrete.

4 5 4

| Sunday, December 2, 2018 | Tampa Bay Times

Runners at the race get a lot of support — from friends and family to simple race enthusiasts. On average, 75,000 spectators line the route on Saturday and 50,000 on Sunday to cheer on the competitors.

Volunteers are a major factor in the success of the race, and more than 3,300 help race organizers ensure the event goes smoothly. Stationed along the route, they hand out 9,000 gallons of Zephyrhills Natural Spring Water, 3,000 gallons of Gatorade, and gels, and cheer on the contestants. Race finishers get an additional 40,000 bottles of Zephyrhills Natural Spring Water and 800 gallons of Gatorade.

7 8 9

Food consumed includes 30,000 bananas, 30,000 Kashi Cereal Bars, 30,000 Dole Fruit Cups, 30,000 cups of Coca-Cola products, 10,000 Natural Delights Medjool Dates and 10,000 servings of Columbia Restaurant’s Cuban bread, 1905 salad, black beans and rice, and paella. One necessity that’s always on hand is 3,500 rolls of toilet paper. Every year, the mayor greets runners at the finish line to congratulate everyone on a job well done. The Publix Gasparilla Distance Classic attracts more than just local and amateur runners. Some of America’s top athletes are among the Half Marathon competitors that love the race’s challenge, as well as the $8,000 male and female Champions Prize Purse. Last year, 3,319 out-of-state runners competed in the race, while 242 foreigners from various countries joined the locals and out-oftowners.

The oldest runner among the female competitors was 96, while the oldest male checked in at 90. The youngest male was 5 and the youngest female was 4. The youngest Kellogg’s 5K Stroller Roll participant was 3 weeks old.

The Q105 Post Race Celebration, a popular attraction, draws most of the race enthusiasts, and those finishers in attendance at the Michelob-sponsored event consumed 10,560 12-ounce cups of Michelob Ultra.

Tampa Bay Times

| Sunday, December 2, 2018 |

Monday

Tuesday

WEEK #1

December 17, 2018 WARM UP, then alternate LIGHTLY - jog 1-2 min. - walk 1 min. - repeat 3x 24

WEEK #2

WARM UP, then alternate MODERATELY - jog 3-5 min. - walk 2 min. - repeat 2x

WEEK #3

REST & STRETCH

WEEK #4

7 WARM UP, then MODERATELY - jog 15 min. or 1-mile

WEEK #5 WEEK #6 WEEK #7

WEEK #8

REST & STRETCH

WARM UP, then HARD - jog 20 min. or 1.5-2 miles

WARM UP, then LIGHT - powerwalk 10 min.

5 WARM UP, then IW: - 5x12 sec. SPRINT - 30 sec. walk - repeat 5x - end with 20 min. HARD Jog

WARM UP, then Alternate HARD - jog 15 min. - walk 3 min. - repeat 3x

WEEK #9 RACE WEEK

Key Words WARM UP – 5-10 minutes of light walking/jogging RACE PACE – Goal minute per mile pace on Race Day LIGHTLY – Below race pace MODERATELY – Near race pace HARD – At race pace or better IW – Interval Workout SPRINT – All out, hard running

| Sunday, December 2, 2018 | Tampa Bay Times

February 1, 2019 WARM UP, then IW: - 5x10 sec. SPRINT - 30 sec. walk in - repeat 5x - end with 15 min. HARD Jog

WARM UP, Alternate HARD - jog 12 min. - walk 3 min. - repeat 3x

REST & STRETCH

WARM UP, then HARD - jog 45 min. or 3-3.5 miles

WARM UP, then HARD - jog 35 min. or 2-2.5 miles

REST & STRETCH

13 WARM UP, then LIGHT - powerwalk 10 min.

WARM UP, then LIGHT - powerwalk 10 min.

WARM UP, then Alternate HARD - jog 15 min. - walk 3 min. - repeat 3x

WARM UP, then HARD - jog 30 min. or 2-2.5 miles

REST & STRETCH

WARM UP, then HARD - jog 20 min.

25 WARM UP, then IW: - 10 sec. SPRINT - 30 sec. walk - repeat 4x - end with 10 min. HARD Jog

WARM UP, then HARD - jog 40 min. or 3 miles

REST & STRETCH

11 WARM UP, then MODERATELY - jog 20 min. or 1.5-mile

WARM UP, then alternate HARD - jog 8-10 min. - walk 5 min. - repeat 4x

5 WARM UP, then MODERATELY - jog 15 min. or 1-mile

Sunday REST & STRETCH

WARM UP, then alternate MODERATELY - jog 4-5 min. - walk 2 min. - repeat 2x

REST & STRETCH

WARM UP, then HARD - jog 30 min. or 2-2.5 miles

REST & STRETCH

WARM UP, then HARD - jog 45 min. or 3-3.5 miles

WARM UP, then HARD - jog 25 min. or 1.5-2 miles

REST & STRETCH

WARM UP, then MODERATELY - jog 20 min. or 1.5-2 miles

WARM UP, then HARD - jog 30 min. or 2-2.5 miles

WARM UP, then HARD - jog 40 min. or 3 miles

Saturday WARM UP, then alternate LIGHTLY - jog 1-2 min. - walk 1 min. - repeat 4x

REST & STRETCH

WARM UP, then alternate MODERATELY - jog 4-5 min. - walk 2 min. - repeat 2x

WARM UP, then LIGHT - powerwalk 10 min.

REST & STRETCH

Friday REST & STRETCH

REST & STRETCH

WARM UP, then alternate MODERATELY - jog 3-5 min. - walk 2 min. - repeat 2x

REST & STRETCH

WARM UP, then HARD - jog 35 min. or 2.5-3 miles

2 WARM UP, then MODERATELY - jog 15 min. or 1-mile

WARM UP, then alternate HARD - jog 5-8 min. - walk 3 min. - repeat 3x

Thursday WARM UP, then alternate LIGHTLY - jog 1-2 min. - walk 1 min. - repeat 4x

January 1, 2019 WARM UP, then MODERATELY - jog 15 min. or 1-mile

REST & STRETCH

WARM UP, then alternate HARD - jog 8-10 min. - walk 3 min. - repeat 3x 21

Wednesday REST & STRETCH

WARM UP, then alternate MODERATELY - jog 3-5 min. - walk 2 min. - repeat 2x

WARM UP, then alternate HARD - jog 8-10 min. - walk 3 min. - repeat 3x WARM UP, then HARD - jog 20 min. or 1.5-2 miles

WARM UP, then alternate LIGHTLY - jog 1-2 min. - walk 1 min. - repeat 3x

REST & STRETCH

5K RACE DAY

1 7

Monday

Tuesday

WEEK #1

December 17, 2018 WARM UP, then alternate LIGHTLY - jog 1-2 min. - walk 1 min. - repeat 3x 24

WEEK #2

WARM UP, then alternate MODERATELY - jog 3-5 min. - walk 2 min. - repeat 2x 31

WEEK #3

REST & STRETCH

WEEK #4

7 WARM UP, then MODERATELY - jog 20 min. or 1.5-2 miles

WEEK #5 WEEK #6

January 1, 2019 WARM UP, then MODERATELY - jog 15 min. or 1-1.5 miles

2 WARM UP, then MODERATELY - jog 15 min. or 1-1.5 miles

WARM UP, then alternate HARD - jog 5-8 min. - walk 2 min. - repeat 3x

WARM UP, then alternate MODERATELY - jog 3-5 min. - walk 2 min. - repeat 3x

REST & STRETCH

17 WARM UP, then MODERATELY - jog 30 min. or 2.5-3 miles

22 WARM UP, then MODERATELY - jog 30 min. or 2.5-3 miles

REST & STRETCH

24 WARM UP, then MODERATELY - jog 35 min. or 3-3.5 miles

29 WARM UP, then MODERATELY - jog 35 min. or 3-3.5 miles

30 WARM UP, then MODERATELY - jog 40 min. or 3.5-4 miles

REST & STRETCH

5 WARM UP, then IW: - 12 sec. SPRINT - 30 sec. walk - repeat 10x - end with 20 min. HARD Jog

WARM UP, Alternate HARD - jog 20 min. - walk 3 min. - repeat 3x

WEEK #7 WEEK #8

WARM UP, then MODERATELY - jog 45 min. or 4-4.5 miles

WARM UP, then HARD - jog 45 min. or 4-4.5 miles

18 WARM UP, then MODERATELY - jog 50 min. or 4.5-5 miles

WARM UP, then HARD - jog 35 min. or 3-3.5 miles

REST & STRETCH

12 WARM UP, then MODERATELY - jog 25 min. or 2-2.5 miles

REST & STRETCH

February 1, 2019 WARM UP, then IW: - 10 sec. SPRINT - 30 sec. walk - repeat 8x - end with 15 min. HARD Jog

WARM UP, Alternate HARD - jog 15 min. - walk 3 min. - repeat 4x

REST & STRETCH

WARM UP, then HARD - jog 35 min. or 3-3.5 miles

REST & STRETCH

WARM UP, then HARD - jog 50 min. or 4.5-5 miles

REST & STRETCH

WARM UP, then LIGHT - powerwalk 30 min.

WARM UP, Alternate HARD - jog 12 min. - walk 3 min. - repeat 4x

REST & STRETCH

5 WARM UP, then MODERATELY - jog 20 min. or 1.5-2 miles

25 WARM UP, then IW: - 10 sec. SPRINT - 30 sec. walk - repeat 5x - end with 10 min. HARD Jog

REST & STRETCH

8 WARM UP, then MODERATELY - jog 45 min. or 4-4.5 miles

Sunday REST & STRETCH

WARM UP, then HARD - jog 25 min.

WARM UP, then alternate HARD - jog 8-10 min. - walk 3 min. - repeat 5x

WARM UP, then HARD - jog 50 min. or 4.5-5 miles

REST & STRETCH

WARM UP, then alternate MODERATELY - jog 4-5 min. - walk 2 min. - repeat 5x

REST & STRETCH

Saturday WARM UP, then alternate LIGHTLY - jog 1-2 min. - walk 1 min. - repeat 5x

WARM UP, then LIGHT - powerwalk 20 min.

21 WARM UP, then MODERATELY - jog 30 min. or 2.5-3 miles

REST & STRETCH

WARM UP, then alternate MODERATELY - jog 3-5 min. - walk 2 min. - repeat 3x

WARM UP, then alternate HARD - jog 8-10 min. - walk 2 min. - repeat 3x

Friday REST & STRETCH

REST & STRETCH

WARM UP, then alternate HARD - jog 5-8 min. - walk 2 min. - repeat 3x

Thursday WARM UP, then alternate LIGHTLY - jog 1-2 min. - walk 1 min. - repeat 5x

WARM UP, then alternate HARD - jog 8-10 min. - walk 2 min. - repeat 3x

REST & STRETCH

WEEK #9

Wednesday REST & STRETCH

WARM UP, then alternate MODERATELY - jog 3-5 min. - walk 2 min. - repeat 2x

RACE WEEK

WARM UP, then alternate LIGHTLY - jog 1-2 min. - walk 1 min. - repeat 3x

8K RACE DAY

WARM UP – 5-10 minutes of light walking/jogging RACE PACE – Goal minute per mile pace on Race Day LIGHTLY – Below race pace MODERATELY – Near race pace HARD – At race pace or better IW – Interval Workout SPRINT – All out, hard running

Tampa Bay Times

| Sunday, December 2, 2018 |

| Sunday, December 2, 2018 | Tampa Bay Times

eating healthy Berry PB Protein Smoothies

TOTAL TIME - 5 MINUTES (MAKES 4 SERVINGS) INGREDIENTS:

3 cups low-fat milk 1 (10-oz.) bag frozen strawberries (or mixed berries) 1 tablespoon (or 1 scoop) vanilla whey protein 2 tablespoons reduced-fat peanut (or almond) butter 1 tablespoon honey

STEPS:

1. Place all ingredients in blender; blend until smooth. 2. Pour into serving glasses and serve.

CALORIES (per 1/4 recipe) 180kcal; FAT 5g; SAT FAT 2g; TRANS FAT 0g; CHOL 15mg; SODIUM 140mg; CARB 24g; FIBER 2g; SUGARS 18g; PROTEIN 13g; VIT A 8%; VIT C 50%; CALC 45%; IRON 4%

Hearty Quinoa Chili INGREDIENTS:

1 medium yellow onion, coarsely chopped 1 medium green bell pepper, coarsely chopped 4 cloves garlic, coarsely chopped ½ bunch fresh cilantro, coarsely chopped 2 ears fresh corn 3 cups organic vegetable stock (or water), divided ACTIVE TIME 25 MINUTES; TOTAL 1 cup quinoa TIME - 50 MINUTES 1 tablespoon canola oil (MAKES 8 SERVINGS) 2 (15.5-oz.) cans Publix GreenWise organic red kidney beans, drained and rinsed 1 (15-oz.) can Publix GreenWise organic black beans, drained and rinsed 2 (14.5-oz.) cans Publix GreenWise organic diced tomatoes 1 (8-oz.) can Publix GreenWise organic tomato sauce 1 (1-oz.) packet chili seasoning 1 lime, cut into wedges (optional)

STEPS:

1. Chop onion, green bell pepper, garlic and cilantro (½ cup). Cut corn from cob (about 1½ cups). 2. Pour 2 cups stock in medium saucepan; bring to a boil. Add quinoa and reduce heat to medium; simmer 12–15 minutes or until water has been absorbed. Cover and set aside. 3. Meanwhile, preheat large stockpot on medium-high 2–3 minutes. Place oil in pot, then add onions, peppers, corn and garlic; cook and stir 4–5 minutes or until tender and lightly browned. Drain and rinse kidney and black beans. 4. Reduce heat to medium-low; stir in all beans, tomatoes, tomato sauce, remaining 1 cup stock, chili seasoning and quinoa; simmer 20 minutes. Stir in cilantro and serve with a lime wedge, if desired. CALORIES (per 1/8 recipe) 300kcal; FAT 4.5g; SAT FAT 0g; TRANS FAT 0g; CHOL 0mg; SODIUM 630mg; CARB 52g; FIBER 8g; SUGARS 9g; PROTEIN 12g; VIT A 0%; VIT C 0%; CALC 10%; IRON 20%

Tampa Bay Times

| Sunday, December 2, 2018 |

High-octane food for your body By Tom Wuckovich, Times correspondent

Most experts agree that every form of sport or

exercise has its own nutritional requirement. For runners, you will need to concentrate not only on what you eat, but when. Jennifer Hutchison, a respected board-certified sports dietitian and certified endurance coach says, “Eating right for a runner can be defined as making wholesome food choices that include a variety of whole grains, colorful fruits/vegetables, healthy fats, lean meats and beans.” When you begin training, you will be burning roughly 100 calories more for each mile you run. Not having sufficient fuel in the tank will cause it to run out; too much fuel too soon can be just as disastrous.

“Calorie needs for each athlete vary based on individual differences and which event the runner is targeting,” Hutchison says. She goes on to say that “carbohydrate calories still reign supreme as the fuel that can supercharge a runner’s body. The body has a limited store of this macronutrient, and as the pace of the run increases or as the distance of the run grows, the runner’s body requires more carbohydrates.” Balanced meals for runners should be composed of approximately 20 percent fats, 60 percent complex carbohydrates and 20 percent proteins. You should also consume plenty of fresh fruits and vegetables, Hutchison points out.

“Too many athletes get caught in the trap of eating too many calories (and gaining weight) from reward eating,” says Hutchison, so her motto is “Eat to train, instead of train to eat.” Water consumption is essential. A good rule of thumb is to aim for at least 8 cups per day. Water should be consumed evenly throughout the day to keep fluid levels up and your body evenly hydrated. After finishing your run, it is a good idea to have a glucose drink within 15 minutes to replenish those tired muscles looking for fuel.

Runforallandallfor one … W

reason

hen more than 30,000 men, women and kids of all ages lace up their running shoes to take part in the 2019 annual Publix Gasparilla Distance Classic, they will be doing it not only for themselves, but for thousands more who will share in their success in more ways than one. For slightly more than four decades, the popular Tampa running classic has had one goal in mind — run like someone else’s life depends on it. And it often does. Raising money for local charities is at the very core of the race’s origins, and the association takes great pride in its mission. The Gasparilla Distance Classic Association sends the largest portion of its funds to three heritage charities: the Boys and Girls Clubs of Tampa Bay, Big Brothers Big Sisters of Tampa Bay and Friends of Tampa Recreation.

The three charities receive the bulk of the money as mandated in the association’s bylaws, and to date, more than $5.4 million has been donated to these three organizations as well as some 20-30 10

Sunday, December 2, 2018 | Tampa Bay Times

By Tom Wuckovich, Times correspondent

local nonprofits, service clubs, school teams and other groups.

In addition to these notable gifts, participants in the event are a major part of the Race to Raise Booty fundraising effort. This program links racers with various charitable groups during the registration process, and provides a platform for charities to raise awareness and money. Contestants can choose to target “booty” for such worthy causes as Beat Nb, St. Jude Children’s Research Hospital, Joy FM’s Team Freedom, the National CMV Foundation and PACE Center for Girls – Hillsborough. The event also makes it possible for contestants to make donations to one of the association’s charity partners while registering online. Kids are also a focal point of the association’s event. The Cigna Kids’ Running Program targets obesity in children by getting them moving and giving them the means to do it. In 2018, more than

350 middle school-aged kids from inner-city and economically challenged neighborhoods throughout the Tampa Bay community participated in the Cigna Kids’ Running Program. “As the Gasparilla Distance Classic Association heads into its 42nd year of producing the Publix Gasparilla Distance Classic Race weekend events, it remains passionate about its original purpose of raising much-needed dollars for youth charitable organizations in the Tampa Bay community. A lot has changed since the first running in 1978 (but) the association’s reason for existing hasn’t,” says Susan C. Harmeling, the asscociation’s executive director.

Tampa Bay Times

| Sunday, December 2, 2018 |

| Sunday, December 2, 2018 | Tampa Bay Times