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Fall 5K Run/Walk

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2013 MSS Fall 5K Run/Walk
5th annual 5K at Waldron Stadium on the MSM campus, Saturday, Nov. 16.


Registration and Fees

Registration options:
Register early at ($3.25 processing fee applies). Race Day registration 7:45 -8:45 a.m.

- $25 18 yrs. & over; $15 with college ID; $15 under 18 yrs.
100 Meter Kid Dash - $ 5/child (age 7 & under)

Proceeds: Mother Seton School Educational Programs.

Prizes: Awarded to top overall male/female finishers; top Master's male/female finishers and 1st finisher in age categories. Medals for all participants in the 100 Meter Kid Dash. UnderArmor backpacks filled with goodies will be awarded to all participants.Post race refreshments and snacks provided.

Parking: Large parking lot is located east of Waldron Family Stadium.

Restrooms: Available at Waldron Stadium Start/Finish.

Course: A beautiful 3.1 mile partially wooded course with the scenic backdrop of the Catoctin Mountains. Jogging strollers are allowed.

Fall has arrived and so has the 5th Annual Mother Seton School (MSS) Fall 5K Run/Walk scheduled for November 16, 2013. The morning events promise to be a fun way for families and individuals to get out and enjoy the beautiful scenery, get a little exercise, and spend quality time with others while benefitting a great cause: Mother Seton School's Educational Programs.

In addition to a healthy fitness event for both families and individuals, our Fall 5K is an important fundraiser. More than ever, MSS needs financial support to bridge the gap between our modest tuition (which brings a high quality, faith based education within reach of families in need) and school expenses. Please register your family for this event today and consider a sponsorship if you or your business is able.

For more information contact Bridget McCarthy, event chair, at or Mother Seton School (301-447-3161).


Fitness Tips to prepare for MSS Run/Walk

1) Run/Walk during your lunch hour.
2) Run with your child for 10-15 min. Skip, race 50 yards, jog 50 yards.
2) Pick up the pace with your dog.
3) Stretch while waiting for the pasta to boil.
4) If you have Wi Fit have fun competing with your kids.

More serious fitness tips to prepare for the MSS Fun Run

1) On/Off Workout: Find a straight stretch of road and run hard 30-60 sec. then easy 30-60 sec. Repeat 4-5 times. Build up more each week. Develops leg speed.

2) Track Workout: Do what feels comfortable: If you have more speed than endurance see how many 200M repeats you can do with 1 min. rest interval between each one. If endurance is your strength, try 4-6 400M repeats with 1-2 min. rest in between. Cool down with 10 min. easy running.

3) Hill Workout: If you live/work near a hill run/walk taking shorter steps, keeping your back long on the way up. Jog/walk down. Do as many times as you can. The first one is the hardest! This can be a good 15 min. workout. Cool down by jogging easy 10 min. Hills are speedwork in disguise!

4) Long Run: Once per week try running or walking 2-4 miles easy. Go at a comfortable pace and see if you can pick up your stride for 20-30 yards 3 times or so during your 2-3 mile run. Cool down 10 min. Cool downs count as total running time.

5) RUN UPRIGHT- You will get maximum breathing capacity from your lungs! Pretend like a string attached to the center of your head is pulling you up.

First 5K?

It's the perfect distance: 3.1 miles require relatively little buildup, the training doesn't take over your life, and the race is over fairly quickly. By logging only three or four runs per week, you can be ready to toe the line of a 5-K in just five weeks. And having that race date on your calendar gives your training purpose.

In the five weeks leading up to your first 5-K, most coaches agree that you need to run three or four days a week. During one of those weekly runs, you should focus on increasing the amount you can run at one time until you build to at least the race distance, or the equivalent amount of time spent running.

Most of your running during the week should be at a comfortable pace. This is especially true for runners who simply want to finish the race. But since adding some faster training to your schedule is the best way to improve your speed and endurance, even novices should consider doing some quicker running. Running three one-mile intervals with recovery between will do more to increase your sustainable running pace than running three miles at once.


our sponsors

If The Shoe Fits
1170 W Patrick Street, Suite I
Frederick, MD 21702
Mon-Fri 10 a.m. - 8 p.m., Sat 10 a.m. - 6 p.m.
(301) 620-8552

Drs. Null, Seidel & Associates
353 York Street Front
Gettysburg, PA 17325
Phone:  (717) 334-8193
Fax:  (717) 334-0884

His Place, Inc.
20 Creamery Way
P.O. Box 110
Emmitsburg MD 21727
William C. Kuhn, III


Carleo Italian Pizza
101 Silo Hill Rd, Ste 5
Emmitsburg , MD 21727

Playground Specialists Inc.
17352 N Seton Ave
Emmitsburg, MD 21727
800-385-0075  (office)
301-271-9239  (fax)


Thurmont Eye Care
2 East Main Street
Thurmont MD 21788


Woodsboro Bank
143 Old Frederick Rd.
Thurmont, MD 21788


Thurmont Family Dentistry

105 E. Main Street
Thurmont MD 21788



Silo Hill Exxon
110 Silo Hill Rd
Emmitsburg, MD 21727



2012 Fall 5k Run/walk


4th Annual Fall 5K Run/Walk
Saturday - November 10, 2012
Mount Saint Mary's University Waldron Stadium