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Get The Lead Out @ The Mines Of Spain

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10 K, 5 K, 1 Miles
Mines Of Spain State Park
Dubuque, Iowa
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This is a benefit run for the EB Lyons Building Expansion. It is an out-and-back scenic run through the park. The 10K includes roughly 2 miles of trails with the remainder on blacktop. The run includes several challenging hills and ends on the bluff by Julien Dubuque Monument overlooking the mighty Mississippi River.
 
 

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Tips
Marathon Race Day Tips

Once you have put in your mileage and properly trained, hopefully you will be ready to turn in that PR on race day (or be a first time finisher). Here are some tips that should help you on race day.
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Plantar Fasciitis

Experienced as heel pain when you take your first steps after getting out of bed or after sitting for a long period of time, plantar fasciitis is a running injury most frequently caused by an abnormal motion of the foot or too-tight calf muscles.
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How to Avoid The Porta Potty During a Race

We've all seen it and most of us have done it ... 30 minutes (or less) into a race athletes are already looking for a port potty. The good news is that it doesn't have to be that way. The secret is a proper hydration plan before the gun goes off, and here's how you do it.
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Clubs and Groups
 Looking for a club or team to help keep you motivated?
 Club or Team Name   City  State   More Info 
 Mississippi Valley Running Association  Dubuque IA club info
 Ankeny Track Club  Ankey IA club info
 Cedar RapidsTrack Club  Cedar Rapids IA club info
 Cedar Valley Track Club  Waterloo IA club info
 Central Iowa Excaliburs Track Club  Des Moines IA club info
 Cyclone Track Club  Harlan IA club info
 East Side Track Club  Des Moines IA club info
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 Fort Dodge Flyers  Ft. Dodge IA club info
 Fort Dodge Green Comets Track Club  Fort Dodge IA club info
 Mississippi Valley Track Club (MUTC)  Bettendorf IA club info
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 Track Iowa  Des Moines IA club info
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