Tom McHugh Run for the Arts 5K Run/Walk

06/23/2026

OOOOH! It's time for a SPONSOR SHOUTOUT!

Waterman's Crab House in Rock Hall deserves some thanks and love for being a Banjo level sponsor for our 5k to benefit the Tom McHugh Arts Scholarship! THANK YOU SO MUCH!

In the mood for some crabs and fun by the bay? Go check them out at 21055 West Sharp St in Rock Hall MD.
You can view their menu here on their website:
https://www.watermanscrabhouse.com
And be sure to give their socials some love too.

Insta:

Have you signed up for the 5K yet?
Here's the link to do so now!
https://runsignup.com/Race/Register?raceId=70413

06/19/2026

Fit Friday Running Tip

It's best to rely on complex carbohydrates: potatoes, apples, pasta, bread when carb loading for a run.

06/17/2026

SPONSOR SHOUTOUT!

Please join me in thanking Banjo Sponsor The Mainstay Rock Hall!

The Mainstay, known as the "Home of Musical Magic", started in 1997 when founder Tom McHugh retired from his position as a Professor of Education and American Culture at Vassar College in Poughkeepsie, New York. He returned to Rock Hall and Kent County, the place where he started his teaching career. Drawing on his extensive knowledge of music and his own musical performance background, he began to stage informal concerts. A local real estate mogul offered him the use of a vacant storefront on N Main Street in Rock Hall and The Mainstay was born.

Check out their website HERE:
https://mainstayrockhall.org/

Sign up for our 5K to benefit Tom McHugh Arts Scholarship
https://runsignup.com/Race/Register?raceId=70413

06/12/2026

If you’re new to running or coming back from an extended break, lacing up for the first time can feel overwhelming. Here's a tip to keep in mind.

* KEEP IT CONSISTENT *

When it comes to running, anything counts—even if it’s just a few minutes. Yes, seriously. “More than any other sport, running rewards frequency and repeatability,” says David Roche, head running coach at SWAP Running in Boulder, Colorado and a former USATF Trail Runner of the Year at the sub-ultra distance. Running feels hard when you’re first starting, but over time your body gets used to pounding the pavement or the treadmill. “Little stimuli expedite those adaptations with lower injury risk,” he says. “Stacking up runs also reinforces aerobic and nervous system changes, all of which respond to repeated practice.” Layering in lots of shorter runs is what will keep you going stronger for longer.

Unsure of where to start? Try a beginner run on a treadmill, or even a walk + run class.

If you haven't yet signed up for our 5K in October, to benefit the Tom McHugh Arts Scholarship, here's the link so you can do it now!
https://runsignup.com/Race/Register?raceId=70413

06/11/2026

Please join me in giving a resounding THANK YOU to Banjo level sponsor: Rosin Creek Collaborative!

Rosin Creek Collaborative is a Construction Company emphasizing collaboration as the key to quality construction and creative building. They are both builders and craftspeople.

Please check out and follow them on FB:
Rosin Creek Collaborative, LLC
And here's the link to their website:
https://rosincreekcollaborative.com/

We are so grateful for all our sponsors!

Have you signed up for our 5K yet?
Do it now before you forget!
https://runsignup.com/Race/Register?raceId=70413

06/08/2026

Here's the link to register for our 5K in October. Don't delay, regsiter today!

https://runsignup.com/Race/Register?raceId=70413

06/07/2026

Thank you Rock Hall Landing for your generous support for our Scholarship and helping to make the Run in October a success!

Tom McHugh Arts Scholarship SPONSOR SHOUTOUT!

Please join us in thanking Rock Hall Landing Marina & Mariner's Motel for being a Banjo level sponsor for the Tom McHugh Arts Scholarship and 5k Run for the Arts this October.

Newly renovated, Rock Hall Landing Marina & Mariners Motel offers 75 slips, 12 motel rooms and a three-bedroom house.
Rock Hall Landing is the ideal destination, offering direct access to the picturesque Chesapeake Bay, nestled within the safety of the Rock Hall Harbor. From the pool to the fire pit, to the rental bikes for exploring the area, to the onsite restaurant, they have everything you need for the perfect weekend getaway or full summer season on the Bay!

Show them some love by liking this post, and please go check out there socials:
FB -- Rock Hall Landing
Insta --

And their website:
https://rockhalllanding.com

06/05/2026

FIT FRIDAY RUNNING TIP

To run comfortably and avoid injury, build a consistent weekly routine and run at an easy, conversational pace. Alternate short running intervals with walking, gradually increasing the distance over time. Focus on good posture—look ahead, keep a slight forward lean, and maintain a relaxed arm swing.

SIgn up for our 5K HERE
https://runsignup.com/Race/Register?raceId=70413

via Nike

06/02/2026

Thank you, Dr. Kreiner, for your generous business sponsorship, at the Mayor Banjo level ! 👏🪕🖼️🎶

🎈SPONSOR SHOUTOUT! 🎈
Please join us in thanking our new Banjo sponsor, Dr. Bartholomew Kreiner, D.D.S.
Dr. Kreiner's philosophy for his practice is to raise the standard of dental care; not just meet it! The most important aspect of achieving this goal is to have fun. Our relaxed practice atmosphere, filled with laughter and carrying on is a direct reflection that we love what we are doing.
For more info about Dr. Kreiner and his practice please visit the website HERE:
https://www.bartkreinerdds.com/

Sign up for our 5K in October to benefit the Tom McHugh Arts Scholarship HERE
https://runsignup.com/Race/Register?raceId=70413

06/02/2026

🎈BANJO SPONSOR SHOUTOUT! 🎈
Please join us in thanking Banjo level sponsor, Haven Harbour Marina Resorts!

Family-Owned and Operated for 40 Years
Since 1986, Haven Harbour Marina Resorts has strived to provide customers regular and new with enjoyable experiences. Proudly family-owned and operated, our in-house yacht services department is among the region's best, and our two marinas and five-building inn have received national recognition for two decades running.

For more info about Haven Harbour Marina Resorts, please visit the website HERE:
https://www.havenharbour.com/

And give their social media platforms some love too!
Insta:
FB: Haven Harbour Marina Resorts

Sign up for our 5K in October to benefit the Tom McHugh Arts Scholarship HERE
https://runsignup.com/Race/Register?raceId=70413