Race Date: Apr 22 2013, 9:00 AM
Fees: $25 if registered by April 8th, $30 After — This race has been postponed until the 2013 season
Registration and Lifting: 6:30 AM – 8:30 AM (Location TBA)
Please come early – runners will be able lift in a first come, first serve basis. If everyone shows up at 8:30 – we may run out of time! The running will start promptly at 9:00 AM.
Run: 9:00 AM
The Goods: Each runner receives a short-sleeve technical shirt, beverages, snacks and goodie bags (while supplies last!) Shirts are only guaranteed if registered by April 5th.
Race Overview
The first Pump and Run of the series…this is a unique and fun event for everyone. First, competitors check-in and do as many reps of a bench press as possible based on sex, age and weight. At 9 AM we take off and run a 5K – times are then adjusted by taking 15 seconds off the runner’s time for each bench press rep. Runners may opt to just run the course without lifting, but will receive no time adjustments.
Bench Press Age Breakdown: (Weight is rounded to nearest 5 lbs)
Men Women Examples
15-39, 100% weight 15-39, 70% weight 10 reps on the bench press and a 24 minute 5K
40-49, 90% weight 40-49, 60% weight Adjusted: 24 minutes – 10*15 seconds = 21:30
50-59, 80% weight 50-59, 50% weight
60-69, 70% weight 60-69, 40% weight 4 reps on the bench press and a 22 minute 5K
70+, 60% weight 70+, 30% weight Adjusted: 22 minutes – 4*15 seconds = 21:00
Series Points - Top 10% of male and female finishers, Top 3 in each age group. Runners may participate in both the Pump and the Run OR just the Run. Runners are eligible for both categories, and the same person is able to win both races. 1 Point for each school supply donation up to 10 points. Donations benefit area elementary schools in Allentown and Bethlehem.
The Course
TBA
