Sometimes I don't get it, but I embrace it. With running, ur, in life, one of the greatest tools to strengthen is struggle. When powering through a run, when you are struggling, to continue to move forward is strengthening your resolve and your resilience.
As many of you are approaching the start of your first marathon, embracing this principle will give you an arsenal against every thing that is thrown at you. When your legs fatigue, your fuel fades, and your mind wobbles, you are being made stronger.
"Struggle is nature's way of strengthening."
Today, embrace the struggle. Find strength in the fight. Never go into a race wondering if you are going to finish.
You are.
You will.
You have.
Sunday, November 27, 2011
Friday, November 25, 2011
Lessons from I Am Legend
First of all, I hate horror movies. Yet I was gripped by this one. There was an underlying theme that held me glued. Maybe it was the constant battle that Smith walked in throughout the movie.
Will Smith's character Robert Neville creates the tipping point of the movie when telling this story of Reggae legend, Bob Marley.
Marley believed the theory on curing racism and hate was possible by "injecting music and love into people's lives… the people who are trying to make this world worse are not taking a day off. Why should I?"
What if every person lived with an expectancy that their actions would be spoken of in generations to come? People looked back on how you lived, led, and loved, and said, "___FILL YOUR NAME IN HERE___, he/she was a LEGEND."
Today, not tomorrow, live knowing that one person can make a difference. You. Believe, dream, and decide today, that you can provide hope for a new way of living and thinking, doing and being.
Like Smith's character, be willing to sacrifice to defend, or more importantly, declare the cure. Ironically, in I Am Legend, blood samples were the inoculates. Amazing.
Love+Light=Life
Until then, much love…and ask "How Can I light up the darkness?" Darkness is not taking a day off.
JHarp
Will Smith's character Robert Neville creates the tipping point of the movie when telling this story of Reggae legend, Bob Marley.
Marley believed the theory on curing racism and hate was possible by "injecting music and love into people's lives… the people who are trying to make this world worse are not taking a day off. Why should I?"
What if every person lived with an expectancy that their actions would be spoken of in generations to come? People looked back on how you lived, led, and loved, and said, "___FILL YOUR NAME IN HERE___, he/she was a LEGEND."
Today, not tomorrow, live knowing that one person can make a difference. You. Believe, dream, and decide today, that you can provide hope for a new way of living and thinking, doing and being.
Like Smith's character, be willing to sacrifice to defend, or more importantly, declare the cure. Ironically, in I Am Legend, blood samples were the inoculates. Amazing.
Love+Light=Life
Until then, much love…and ask "How Can I light up the darkness?" Darkness is not taking a day off.
JHarp
Tuesday, November 22, 2011
A View From Up High
I can’t quite shake this latest thought. For some years now, I have been obsessed with all things Everest. At one point, I got sucked into watching, reading, and researching everything I could on Mt Everest.
I feel obsessed with it.
The highest mountain summit on the planet, more than 28,000ft above sea level, the air is thin up there. Few can survive without supplemental oxygen. Yet there are some who live for one reason…to lead others to the next level. Sherpa’s lead others to places they have already been and found value in.
For those close to me, they have heard me rattle on my fascination with the Sherpa Community.
As I watched and read about all things Everest, the common thread that wove every successful expedition together was two fold: Equipment and Sherpas.
The first is equipment. Obvious; The best oxygen, the best climbing gear, the warmest clothes, makes for success. Ok, I get it.
But Sherpas? Sherpas are high mountain dwellers who have acclimated to the extraordinary heights. They dwell, live, and exist at altitudes that other seek to summit.
The Sherpa’s purpose and passion is to get others to the mountain top. They carry equipment, oxygen, food, water, sometimes up to the equivalent of their own body weight on their back. All so that others can experience new heights.
Essentially, they are selfless givers of life to others potential.
They give themselves to a cause that is greater that them…other people’s success.
I want to be a Sherpa.
Find a way to lead someone to a summit that you have already experienced.
The higher summit for an underserved child could be a trip to the dentist.
The higher ground for a student struggling in school could be a tutor.
The summit for a family who has nothing could be a roof over their head.
Find someone. Love them by leading them to a place you have already been and would love to show them the view.
I feel obsessed with it.
The highest mountain summit on the planet, more than 28,000ft above sea level, the air is thin up there. Few can survive without supplemental oxygen. Yet there are some who live for one reason…to lead others to the next level. Sherpa’s lead others to places they have already been and found value in.
For those close to me, they have heard me rattle on my fascination with the Sherpa Community.
As I watched and read about all things Everest, the common thread that wove every successful expedition together was two fold: Equipment and Sherpas.
The first is equipment. Obvious; The best oxygen, the best climbing gear, the warmest clothes, makes for success. Ok, I get it.
But Sherpas? Sherpas are high mountain dwellers who have acclimated to the extraordinary heights. They dwell, live, and exist at altitudes that other seek to summit.
The Sherpa’s purpose and passion is to get others to the mountain top. They carry equipment, oxygen, food, water, sometimes up to the equivalent of their own body weight on their back. All so that others can experience new heights.
Essentially, they are selfless givers of life to others potential.
They give themselves to a cause that is greater that them…other people’s success.
I want to be a Sherpa.
Find a way to lead someone to a summit that you have already experienced.
The higher summit for an underserved child could be a trip to the dentist.
The higher ground for a student struggling in school could be a tutor.
The summit for a family who has nothing could be a roof over their head.
Find someone. Love them by leading them to a place you have already been and would love to show them the view.
Monday, November 21, 2011
Love Helps.
I walked in to the kitchen and saw both kids scurrying around packing their lunch for school tomorrow. This lunch making session was no different. Urgency for my son was at DEF CON Four. He is like me. For the princess, prancing around pausing in between verses of the song she was singing, she was challenging him. It delighted me and annoyed the Little Mister.
But Love Helps.
She was stuck in a quandary. On one side she needed help. On the other side, she wasn't about to ask him for help. Big sisters don't ask little brothers for help.
That is when they noticed I had walked in and observed Family Ties.
I slipped through, acting as if nothing had been observed. I was headed to grab the digital camera. It seems my pension for paparazzi captures the best and worst of a moment. Then I was socked in the gut with a moment that mattered.
As she tried to reach the top shelf to grab a part of her lunch, he noticed. He is tough and tenacious...and tender. I threw the camera up and snapped a master piece that I would call "Love Helps."
I remember watching Collateral, a movie with Tom Cruise (Vincent, the hitman) and Jamie Fox (Max, the cab driver). BK reminded me of this scene.
[Approx 15 min into the movie] Max picks Vincent up at the airport and this conversation rolls out.
Max: First time in L.A.?
Vincent: No. Tell you the truth, whenever I'm here I can't wait to leave. It's too sprawled out, disconnected. You know? That's me. You like it?
Max: It's my home.
Vincent: 17 million people. This is got to be the fifth biggest economy in the world and nobody knows each other. I read about this guy who gets on the MTA here, dies.
Max: Oh.
Vincent: Six hours he's riding the subway before anybody notices his corpse doing laps around L.A., people on and off sitting next to him. Nobody notices."
But reality is much worse than fiction....Consider this story from a NY hospital...
In Plain Sight, A Woman Dies Unassisted on Hospital Floor
A security guard looks on. Image via NYCLU
On June 19, a woman collapsed and lay face down on the floor of the waiting room at a Brooklyn hospital for an hour before anyone checked on her. By that time, she was dead. When a surveillance video was released showing the whole incident, that the media took notice. A video shows several other patients and a few security guards looking on. [Site Source: Link]
BUT IT GETS EVEN WORSE
A Croatian woman sat dead in front of TV for 42 years....
The remains of a woman have been found sitting in front of her TV - 42 years after she was reported missing. Hedviga Golik, who was born in 1924, had apparently made herself a cup of tea before sitting in her favourite armchair in front of her black and white television. Croatian police said she was last seen by neighbors in 1966, when she would have been 42 years old. Her neighbors thought she had moved out of her flat in the capital, Zagreb. But she was found by police who had broken in to help the authorities establish who owned the flat.
"When officers went there, they said it was like stepping into a place frozen in time.
"The cup she had been drinking tea from was still on a table next to the chair she had been sitting in and the house was full of things no one had seen for decades. Nothing had been disturbed for decades, even though there were more than a few cobwebs in there." [Site Source: Link]
THIS LEAVES ME JACKED UP ON SO MANY LEVELS.
They say the worst form of punishment is solitary confinement. Essentially, isolation.
Un-noticed. Dead in plain site on a hospital floor.
Alone. Dead in her own apartment and not even missed, much less found for more than four decades.
Think about how many people are alone. Maybe they are surrounded in an existence of humanity, but still they feel alone. The bottom line is we are better with each other. We are better in community together.
I live by the approach to life that is pretty simple. Invest, Invite, Include.
Invest in the physical needs of others.
Invite people into the world I call mine.
Include others on the journey to "there."
Look around. Find those alone and reach. You will be glad you did.
Think,
JHARP
I walked in to the kitchen and saw both kids scurrying around packing their lunch for school tomorrow. This lunch making session was no different. Urgency for my son was at DEF CON Four. He is like me. For the princess, prancing around pausing in between verses of the song she was singing, she was challenging him. It delighted me and annoyed the Little Mister.
But Love Helps.
She was stuck in a quandary. On one side she needed help. On the other side, she wasn't about to ask him for help. Big sisters don't ask little brothers for help.
That is when they noticed I had walked in and observed Family Ties.
I slipped through, acting as if nothing had been observed. I was headed to grab the digital camera. It seems my pension for paparazzi captures the best and worst of a moment. Then I was socked in the gut with a moment that mattered.
As she tried to reach the top shelf to grab a part of her lunch, he noticed. He is tough and tenacious...and tender. I threw the camera up and snapped a master piece that I would call "Love Helps."
I remember watching Collateral, a movie with Tom Cruise (Vincent, the hitman) and Jamie Fox (Max, the cab driver). BK reminded me of this scene.
[Approx 15 min into the movie] Max picks Vincent up at the airport and this conversation rolls out.
Max: First time in L.A.?
Vincent: No. Tell you the truth, whenever I'm here I can't wait to leave. It's too sprawled out, disconnected. You know? That's me. You like it?
Max: It's my home.
Vincent: 17 million people. This is got to be the fifth biggest economy in the world and nobody knows each other. I read about this guy who gets on the MTA here, dies.
Max: Oh.
Vincent: Six hours he's riding the subway before anybody notices his corpse doing laps around L.A., people on and off sitting next to him. Nobody notices."
But reality is much worse than fiction....Consider this story from a NY hospital...
In Plain Sight, A Woman Dies Unassisted on Hospital Floor
A security guard looks on. Image via NYCLU
On June 19, a woman collapsed and lay face down on the floor of the waiting room at a Brooklyn hospital for an hour before anyone checked on her. By that time, she was dead. When a surveillance video was released showing the whole incident, that the media took notice. A video shows several other patients and a few security guards looking on. [Site Source: Link]
BUT IT GETS EVEN WORSE
A Croatian woman sat dead in front of TV for 42 years....
The remains of a woman have been found sitting in front of her TV - 42 years after she was reported missing. Hedviga Golik, who was born in 1924, had apparently made herself a cup of tea before sitting in her favourite armchair in front of her black and white television. Croatian police said she was last seen by neighbors in 1966, when she would have been 42 years old. Her neighbors thought she had moved out of her flat in the capital, Zagreb. But she was found by police who had broken in to help the authorities establish who owned the flat.
"When officers went there, they said it was like stepping into a place frozen in time.
"The cup she had been drinking tea from was still on a table next to the chair she had been sitting in and the house was full of things no one had seen for decades. Nothing had been disturbed for decades, even though there were more than a few cobwebs in there." [Site Source: Link]
THIS LEAVES ME JACKED UP ON SO MANY LEVELS.
They say the worst form of punishment is solitary confinement. Essentially, isolation.
Un-noticed. Dead in plain site on a hospital floor.
Alone. Dead in her own apartment and not even missed, much less found for more than four decades.
Think about how many people are alone. Maybe they are surrounded in an existence of humanity, but still they feel alone. The bottom line is we are better with each other. We are better in community together.
I live by the approach to life that is pretty simple. Invest, Invite, Include.
Invest in the physical needs of others.
Invite people into the world I call mine.
Include others on the journey to "there."
Look around. Find those alone and reach. You will be glad you did.
Think,
JHARP
Monday, November 14, 2011
Week 16 | Going Down...
Greetings Be Change Runners!
WOW!!
Marathon runners: YOU DID IT!! 20 miles!! Celebrate this victory! It’s a big one!!
Half marathon & relay runners: This is your big week, 11 miles!! You got this!!
And then we taper…
Before I get into tapering, I would like to just remind you why we are doing this. With all the running we’ve been doing and the focus on making it through the “BIG” run, it is easy to lose sight of the cause.
THE CAUSE:
Can you imagine as a parent knowing that the only secured meals your child is getting are the ones provided by their school? Can you imagine holding a sick child in your arms knowing that you cannot take them to the doctor because you have no insurance? What if your child had an abscessed tooth and there was nothing you could do to help because you have no money to take them to the dentist? These are the challenges faced almost daily by the parents of Oak Ridge Elementary. This is why we run... these children need us. They need change. YOU are the change.
One of our runners sent this to me last week…
Yesterday I happen to schedule dental appointments for my boys, without a concern in the world, and it hit me. The kids of Oak Park! My boys, being typical, were nagging, "I don’t wanna go to the dentist!" My response, "Do you know there are kids right down the street who can’t go to the dentist? Have never even seen a dentist? Some of these kids have painful toothaches and their mommies and daddies can’t do anything to help!" This was a moment. I knew I had to do something.
…And so she created a fundraising page and is reaching out to her friends and family to help her change the lives of these children. Fundraising is a world I hate to use; we are not really fundraising as much as we are CHANGING LIVES!! So I challenge you Be Change runners, step out of your comfort zone and ask your friends and family to help you be a life changer. Have your moment. Do something.
______________________________________
Tapering is simple and easy, yet should not be ignored. Firstly, let’s define the taper. Surely the dictionary definition will be sufficient: the period of decreased running mileage before a marathon.
The dictionary definition outlines what a taper is, but fails to give an explanation. Thus, the need for an updated definition: the period of training, usually three weeks before a marathon, when runners cut significant distance from their training, along with changing eating patterns, ensuring adequate rest, preparing psychologically and modifying the time length and intensity to cater your individual needs.
For the purpose of simplifying the above and acting as a quick reference point, see the tapering formula:
Successful tapering = proper timing + decreased running + modified nutrition + adequate rest + mental preparation + customization + self control.
Psychological Aspect of the Taper
It sounds crazy to decrease your training three weeks out from a marathon. Runners struggle more psychologically in the tapering period than they do physically. To add to this, a side effect of decreased running is that you are left with a significant amount of free time. During the taper period, running is replaced with nervous energy.
It takes effort to resist running more than you should during the taper. It goes against common sense and defies the ‘train hard, run hard philosophy’. Nevertheless, there are a number of different ways in which you can make the transition from training to tapering easier.
First, stick to a plan. Don’t find yourself in the first few days of tapering and decide an extra week of training will improve your fitness before the marathon. Additional and unplanned training will likely end bad, whether it be injury or not enough rest before the race. Remember its better to get to the finish line undertrained than overtrained or worse injured.
Secondly, find an activity to fill in the time that you would otherwise be training. Although not directly related to running, it’s an important part of the taper. Consider looking at areas of your life that may have become neglected during training. Some ideas include spending time with friends or family, learn some new recipes (especially during the final stage when carb loading), catch up on work, listen to music, read a book: basically any activity that is not too physical.
Remember that training hard during the taper means you will not be able to run hard on race day. Think of the taper period as running to simply keep your legs moving.
MARATHON
Training plan for WEEK 16|November 13th - November 19th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 20 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 16|November 13th - November 19th
Sunday: REST DAY
Monday: 7 mile run
Tuesday: 8 mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 11 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Congratulations to ultrarunners Jason Harper, Erika Small, Eddie Ballisty and Kyle Roberts on a JOB WELL DONE on Saturday!! So proud of you all!!
Success isn't how far you got, but the distance you traveled from where you started.
WOW!!
Marathon runners: YOU DID IT!! 20 miles!! Celebrate this victory! It’s a big one!!
Half marathon & relay runners: This is your big week, 11 miles!! You got this!!
And then we taper…
Before I get into tapering, I would like to just remind you why we are doing this. With all the running we’ve been doing and the focus on making it through the “BIG” run, it is easy to lose sight of the cause.
THE CAUSE:
Can you imagine as a parent knowing that the only secured meals your child is getting are the ones provided by their school? Can you imagine holding a sick child in your arms knowing that you cannot take them to the doctor because you have no insurance? What if your child had an abscessed tooth and there was nothing you could do to help because you have no money to take them to the dentist? These are the challenges faced almost daily by the parents of Oak Ridge Elementary. This is why we run... these children need us. They need change. YOU are the change.
One of our runners sent this to me last week…
Yesterday I happen to schedule dental appointments for my boys, without a concern in the world, and it hit me. The kids of Oak Park! My boys, being typical, were nagging, "I don’t wanna go to the dentist!" My response, "Do you know there are kids right down the street who can’t go to the dentist? Have never even seen a dentist? Some of these kids have painful toothaches and their mommies and daddies can’t do anything to help!" This was a moment. I knew I had to do something.
…And so she created a fundraising page and is reaching out to her friends and family to help her change the lives of these children. Fundraising is a world I hate to use; we are not really fundraising as much as we are CHANGING LIVES!! So I challenge you Be Change runners, step out of your comfort zone and ask your friends and family to help you be a life changer. Have your moment. Do something.
______________________________________
Tapering is simple and easy, yet should not be ignored. Firstly, let’s define the taper. Surely the dictionary definition will be sufficient: the period of decreased running mileage before a marathon.
The dictionary definition outlines what a taper is, but fails to give an explanation. Thus, the need for an updated definition: the period of training, usually three weeks before a marathon, when runners cut significant distance from their training, along with changing eating patterns, ensuring adequate rest, preparing psychologically and modifying the time length and intensity to cater your individual needs.
For the purpose of simplifying the above and acting as a quick reference point, see the tapering formula:
Successful tapering = proper timing + decreased running + modified nutrition + adequate rest + mental preparation + customization + self control.
Psychological Aspect of the Taper
It sounds crazy to decrease your training three weeks out from a marathon. Runners struggle more psychologically in the tapering period than they do physically. To add to this, a side effect of decreased running is that you are left with a significant amount of free time. During the taper period, running is replaced with nervous energy.
It takes effort to resist running more than you should during the taper. It goes against common sense and defies the ‘train hard, run hard philosophy’. Nevertheless, there are a number of different ways in which you can make the transition from training to tapering easier.
First, stick to a plan. Don’t find yourself in the first few days of tapering and decide an extra week of training will improve your fitness before the marathon. Additional and unplanned training will likely end bad, whether it be injury or not enough rest before the race. Remember its better to get to the finish line undertrained than overtrained or worse injured.
Secondly, find an activity to fill in the time that you would otherwise be training. Although not directly related to running, it’s an important part of the taper. Consider looking at areas of your life that may have become neglected during training. Some ideas include spending time with friends or family, learn some new recipes (especially during the final stage when carb loading), catch up on work, listen to music, read a book: basically any activity that is not too physical.
Remember that training hard during the taper means you will not be able to run hard on race day. Think of the taper period as running to simply keep your legs moving.
MARATHON
Training plan for WEEK 16|November 13th - November 19th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 20 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 16|November 13th - November 19th
Sunday: REST DAY
Monday: 7 mile run
Tuesday: 8 mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 11 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Congratulations to ultrarunners Jason Harper, Erika Small, Eddie Ballisty and Kyle Roberts on a JOB WELL DONE on Saturday!! So proud of you all!!
Success isn't how far you got, but the distance you traveled from where you started.
Wednesday, November 09, 2011
Week 15 | Find Your Inspiration...
Greetings Be Change Runners!
This is a BIG week!! Marathon runners will be pounding out 20 MILES and half marathoners/relay runners will pound out 10!! This is an important week in your training and I thought maybe you could use a little inspiration.
Here are a few of my favorites...
If You Can't, You Must.
Always Compete. Resist the Common.
Never Quit. Ever.
Believe and Over achieve.
You can either throw in the towel...or you can use it to wipe the sweat from your face!
Bend the Impossible till it breaks.
Fastest Way Out? FINISH.
No Way Out? Go Deeper In.
Find your inspiration and make the impossible possible!
Yes You Can!
Team Hoyt is an inspirational story of a father, Dick Hoyt, and his son, Rick, who compete together in marathons and triathlons across the country.
Rick was born in 1962 to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick's brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. Dick and Judy were advised to institutionalize Rick because there was no chance of him recovering, and little hope for Rick to live a "normal" life. This was just the beginning of Dick and Judy's quest for Rick's inclusion in community, sports, education and one day, the workplace.
Dick and Judy soon realized that though Rick couldn't walk or speak; he was quite astute and his eyes would follow them around the room. They fought to integrate Rick into the public school system, pushing administrators to see beyond Rick's physical limitations. Dick and Judy would take Rick sledding and swimming, and even taught him the alphabet and basic words, like any other child.
The Beginning of Team Hoyt
In the spring of 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, "Dad, when I'm running, it feels like I'm not handicapped."
This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons (6 of them being Ironman competitions). Also adding to their list of achievements, Dick and Rick biked and ran across the U.S. in 1992, completing a full 3,735 miles in 45 days.
In a triathlon, Dick will pull Rick in a boat with a bungee cord attached to a vest around his waist and to the front of the boat for the swimming stage. For the biking stage, Rick will ride a special two-seater bicycle, and then Dick will push Rick in his custom made running chair (for the running stage).
Rick was once asked, if he could give his father one thing, what would it be? Rick responded, "The thing I'd most like is for my dad to sit in the chair and I would push him for once."
The 2009 Boston Marathon was officially Team Hoyt's 1000th race. Rick always says if it comes down to doing one race a year he would like it to be the Boston Marathon: his favorite race. Dick Hoyt now 70 years is not ready to retire yet!
Watch and be inspired:
http://www.youtube.com/watch?v=JwfZQfQ3j0Q&feature=related
I leave you with this…
"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."
"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."
-John Bingham, running speaker and writer
For our runners just joining the Be Change movement, you can get caught up on the weekly emails at: www.bechange.cc click on the NEWS tab.
MARATHON
Training plan for WEEK 15 |November 6th - November 12th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 10 mile run
Wednesday: Cardio/Core work
Thursday: 5mile run
Friday: Cardio/Core work
Saturday: 20 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 15 |November 6th - November 12th
Sunday: REST DAY
Monday: 6 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 6 mile run
Friday: Cardio/Core work
Saturday: 10 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work! We are so proud of you and all that you have accomplished!! YOU ARE ALMOST THERE!!
This is a BIG week!! Marathon runners will be pounding out 20 MILES and half marathoners/relay runners will pound out 10!! This is an important week in your training and I thought maybe you could use a little inspiration.
Here are a few of my favorites...
If You Can't, You Must.
Always Compete. Resist the Common.
Never Quit. Ever.
Believe and Over achieve.
You can either throw in the towel...or you can use it to wipe the sweat from your face!
Bend the Impossible till it breaks.
Fastest Way Out? FINISH.
No Way Out? Go Deeper In.
Find your inspiration and make the impossible possible!
Yes You Can!
Team Hoyt is an inspirational story of a father, Dick Hoyt, and his son, Rick, who compete together in marathons and triathlons across the country.
Rick was born in 1962 to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick's brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. Dick and Judy were advised to institutionalize Rick because there was no chance of him recovering, and little hope for Rick to live a "normal" life. This was just the beginning of Dick and Judy's quest for Rick's inclusion in community, sports, education and one day, the workplace.
Dick and Judy soon realized that though Rick couldn't walk or speak; he was quite astute and his eyes would follow them around the room. They fought to integrate Rick into the public school system, pushing administrators to see beyond Rick's physical limitations. Dick and Judy would take Rick sledding and swimming, and even taught him the alphabet and basic words, like any other child.
The Beginning of Team Hoyt
In the spring of 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, "Dad, when I'm running, it feels like I'm not handicapped."
This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons (6 of them being Ironman competitions). Also adding to their list of achievements, Dick and Rick biked and ran across the U.S. in 1992, completing a full 3,735 miles in 45 days.
In a triathlon, Dick will pull Rick in a boat with a bungee cord attached to a vest around his waist and to the front of the boat for the swimming stage. For the biking stage, Rick will ride a special two-seater bicycle, and then Dick will push Rick in his custom made running chair (for the running stage).
Rick was once asked, if he could give his father one thing, what would it be? Rick responded, "The thing I'd most like is for my dad to sit in the chair and I would push him for once."
The 2009 Boston Marathon was officially Team Hoyt's 1000th race. Rick always says if it comes down to doing one race a year he would like it to be the Boston Marathon: his favorite race. Dick Hoyt now 70 years is not ready to retire yet!
Watch and be inspired:
http://www.youtube.com/watch?v=JwfZQfQ3j0Q&feature=related
I leave you with this…
"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."
"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."
-John Bingham, running speaker and writer
For our runners just joining the Be Change movement, you can get caught up on the weekly emails at: www.bechange.cc click on the NEWS tab.
MARATHON
Training plan for WEEK 15 |November 6th - November 12th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 10 mile run
Wednesday: Cardio/Core work
Thursday: 5mile run
Friday: Cardio/Core work
Saturday: 20 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 15 |November 6th - November 12th
Sunday: REST DAY
Monday: 6 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 6 mile run
Friday: Cardio/Core work
Saturday: 10 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work! We are so proud of you and all that you have accomplished!! YOU ARE ALMOST THERE!!
Monday, October 31, 2011
Week 14 | Can You See?
Greetings Be Change Runners!
If you can see yourself doing something, you can do it. If you can’t see yourself doing it usually you can’t achieve it. - David Goggins, Ultra Marathon Runner
Most of you are probably wondering what on earth you could possibly have in common with an ultra marathon runner. My answer would have been absolutely NOTHING, until I watched his video.
I have been feeling a little overwhelmed the past two weeks, not going to lie. I set a goal for myself to shave off 1 hour 10 minutes from my marathon time of last year. My body is feeling tired and somewhat beat up and I am dealing with some major blister issues. As the runs are getting longer, the days are getting shorter and my schedule is getting busier. I am feeling that I just might have bit off more than I can chew, and that maybe my goal is a tad too audacious.
Yesterday, the David Goggins YouTube clip was sent to me and it brought me back to this whole business of mental toughness. In week 12, we defined mental toughness as the capacity to reliably perform at your best regardless of external conditions, distractions, or internal emotions. Take a few minutes to watch this video. Even though the conditions are certainly more extreme, he is dealing with the exact same thing we are… The will to keep going when you feel you no longer can.
Watch it and be ready to be inspired. http://www.youtube.com/watch?v=DrlmLvPFdg8
Something that he said that really stuck out was “I train until something is uncomfortable and that’s when you know who you are.” So, what does that really mean?
Running is a metaphor for life. Running teaches us who we are and through running I have realized that I am not comfortable with being uncomfortable. Few of us are. Training for and running a marathon is a large commitment that incites both physical and mental pain. I don’t like pain. I normally dodge it and now, I am learning how to live amidst it, embrace it, and ultimately manage it. I am slowly learning that 18 weeks of training and 5 hours of payoff will cost me time, energy, dedication, emotion, and a willingness to wrestle with what I despise. Having said that, the pain pales in comparison to what the children we are running for go through every day.
Consider these words:
“Thank you for running for us, without you we don’t have a running club.”
-Female, 5th grade
“I went to the dentist and Dr. John made my mouth stop hurting.”
-Female, 6th grade
“I know that when my grades are down, Be Change will help me.”
-Male, 4th grade
Because of the kids, I’ve determined that quitting will never be an option. My time goal seems impossible, but then Goggins’ words echo:
“I’ve done a lot of things that I thought were impossible. Nothing is impossible anymore”. -David Goggins
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 14 | October 30th - November 5th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 9mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 14 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 14 | October 30th - November 5th
Sunday: REST DAY
Monday: 7 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 6 mile run
Friday: Cardio/Core work
Saturday: 9 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Whether you think you can or think you can’t, you’re right!
~Henry Ford
If you can see yourself doing something, you can do it. If you can’t see yourself doing it usually you can’t achieve it. - David Goggins, Ultra Marathon Runner
Most of you are probably wondering what on earth you could possibly have in common with an ultra marathon runner. My answer would have been absolutely NOTHING, until I watched his video.
I have been feeling a little overwhelmed the past two weeks, not going to lie. I set a goal for myself to shave off 1 hour 10 minutes from my marathon time of last year. My body is feeling tired and somewhat beat up and I am dealing with some major blister issues. As the runs are getting longer, the days are getting shorter and my schedule is getting busier. I am feeling that I just might have bit off more than I can chew, and that maybe my goal is a tad too audacious.
Yesterday, the David Goggins YouTube clip was sent to me and it brought me back to this whole business of mental toughness. In week 12, we defined mental toughness as the capacity to reliably perform at your best regardless of external conditions, distractions, or internal emotions. Take a few minutes to watch this video. Even though the conditions are certainly more extreme, he is dealing with the exact same thing we are… The will to keep going when you feel you no longer can.
Watch it and be ready to be inspired. http://www.youtube.com/watch?v=DrlmLvPFdg8
Something that he said that really stuck out was “I train until something is uncomfortable and that’s when you know who you are.” So, what does that really mean?
Running is a metaphor for life. Running teaches us who we are and through running I have realized that I am not comfortable with being uncomfortable. Few of us are. Training for and running a marathon is a large commitment that incites both physical and mental pain. I don’t like pain. I normally dodge it and now, I am learning how to live amidst it, embrace it, and ultimately manage it. I am slowly learning that 18 weeks of training and 5 hours of payoff will cost me time, energy, dedication, emotion, and a willingness to wrestle with what I despise. Having said that, the pain pales in comparison to what the children we are running for go through every day.
Consider these words:
“Thank you for running for us, without you we don’t have a running club.”
-Female, 5th grade
“I went to the dentist and Dr. John made my mouth stop hurting.”
-Female, 6th grade
“I know that when my grades are down, Be Change will help me.”
-Male, 4th grade
Because of the kids, I’ve determined that quitting will never be an option. My time goal seems impossible, but then Goggins’ words echo:
“I’ve done a lot of things that I thought were impossible. Nothing is impossible anymore”. -David Goggins
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 14 | October 30th - November 5th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 9mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 14 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 14 | October 30th - November 5th
Sunday: REST DAY
Monday: 7 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 6 mile run
Friday: Cardio/Core work
Saturday: 9 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Whether you think you can or think you can’t, you’re right!
~Henry Ford
Friday, October 28, 2011
Elle Wiesel Transcript: The Perils of Indifference
Joe Ehrmann was with us this weekend. As always, he challenges the way the mind does business and the soul believes. He pushes for inclusion that is driven off the necessity of greater relationships and a cause that is bigger than your own agenda. Yea, challenging.
Near the end of his presentation, he introduced a speech that was listed on the Top 100 Speeches In History. Elle Wiesel, a holocaust survivor who believed that the moment the world learned that people were being imprisoned for their ethnicity, humanity would come to the rescue. Wiesel later wrote, a pain even greater than captivity, was to, upon being freed, learn that the World knew of their captivity and indifference did nothing. Apathy was the greatest enemy of love, not hate.
Below is the transcript of his speech given at the White House, April 12, 1999.
__________________________________________________________
THE PERILS OF INDIFFERENCE
By Elle Wiesel
April 12, 1999
White House
Mr. President, Mrs. Clinton, members of Congress, Ambassador Holbrooke, Excellencies, friends: Fifty-four years ago to the day, a young Jewish boy from a small town in the Carpathian Mountains woke up, not far from Goethe's beloved Weimar, in a place of eternal infamy called Buchenwald. He was finally free, but there was no joy in his heart. He thought there never would be again.
Liberated a day earlier by American soldiers, he remembers their rage at what they saw. And even if he lives to be a very old man, he will always be grateful to them for that rage, and also for their compassion. Though he did not understand their language, their eyes told him what he needed to know -- that they, too, would remember, and bear witness.
And now, I stand before you, Mr. President -- Commander-in-Chief of the army that freed me, and tens of thousands of others -- and I am filled with a profound and abiding gratitude to the American people.
Gratitude is a word that I cherish. Gratitude is what defines the humanity of the human being. And I am grateful to you, Hillary -- or Mrs. Clinton -- for what you said, and for what you are doing for children in the world, for the homeless, for the victims of injustice, the victims of destiny and society. And I thank all of you for being here.
We are on the threshold of a new century, a new millennium. What will the legacy of this vanishing century be? How will it be remembered in the new millennium? Surely it will be judged, and judged severely, in both moral and metaphysical terms. These failures have cast a dark shadow over humanity: two World Wars, countless civil wars, the senseless chain of assassinations -- Gandhi, the Kennedys, Martin Luther King, Sadat, Rabin -- bloodbaths in Cambodia and Nigeria, India and Pakistan, Ireland and Rwanda, Eritrea and Ethiopia, Sarajevo and Kosovo; the inhumanity in the gulag and the tragedy of Hiroshima. And, on a different level, of course, Auschwitz and Treblinka. So much violence, so much indifference.
What is indifference? Etymologically, the word means "no difference." A strange and unnatural state in which the lines blur between light and darkness, dusk and dawn, crime and punishment, cruelty and compassion, good and evil.
What are its courses and inescapable consequences? Is it a philosophy? Is there a philosophy of indifference conceivable? Can one possibly view indifference as a virtue? Is it necessary at times to practice it simply to keep one's sanity, live normally, enjoy a fine meal and a glass of wine, as the world around us experiences harrowing upheavals?
Of course, indifference can be tempting -- more than that, seductive. It is so much easier to look away from victims. It is so much easier to avoid such rude interruptions to our work, our dreams, our hopes. It is, after all, awkward, troublesome, to be involved in another person's pain and despair. Yet, for the person who is indifferent, his or her neighbor are of no consequence. And, therefore, their lives are meaningless. Their hidden or even visible anguish is of no interest. Indifference reduces the other to an abstraction.
Over there, behind the black gates of Auschwitz, the most tragic of all prisoners were the "Muselmanner," as they were called. Wrapped in their torn blankets, they would sit or lie on the ground, staring vacantly into space, unaware of who or where they were, strangers to their surroundings. They no longer felt pain, hunger, thirst. They feared nothing. They felt nothing. They were dead and did not know it.
Rooted in our tradition, some of us felt that to be abandoned by humanity then was not the ultimate. We felt that to be abandoned by God was worse than to be punished by Him. Better an unjust God than an indifferent one. For us to be ignored by God was a harsher punishment than to be a victim of His anger. Man can live far from God -- not outside God. God is wherever we are. Even in suffering? Even in suffering.
In a way, to be indifferent to that suffering is what makes the human being inhuman. Indifference, after all, is more dangerous than anger and hatred. Anger can at times be creative. One writes a great poem, a great symphony, one does something special for the sake of humanity because one is angry at the injustice that one witnesses. But indifference is never creative. Even hatred at times may elicit a response. You fight it. You denounce it. You disarm it. Indifference elicits no response. Indifference is not a response.
Indifference is not a beginning, it is an end. And, therefore, indifference is always the friend of the enemy, for it benefits the aggressor -- never his victim, whose pain is magnified when he or she feels forgotten. The political prisoner in his cell, the hungry children, the homeless refugees -- not to respond to their plight, not to relieve their solitude by offering them a spark of hope is to exile them from human memory. And in denying their humanity we betray our own.
Indifference, then, is not only a sin, it is a punishment. And this is one of the most important lessons of this outgoing century's wide-ranging experiments in good and evil.
In the place that I come from, society was composed of three simple categories: the killers, the victims, and the bystanders. During the darkest of times, inside the ghettoes and death camps -- and I'm glad that Mrs. Clinton mentioned that we are now commemorating that event, that period, that we are now in the Days of Remembrance -- but then, we felt abandoned, forgotten. All of us did.
And our only miserable consolation was that we believed that Auschwitz and Treblinka were closely guarded secrets; that the leaders of the free world did not know what was going on behind those black gates and barbed wire; that they had no knowledge of the war against the Jews that Hitler's armies and their accomplices waged as part of the war against the Allies.
If they knew, we thought, surely those leaders would have moved heaven and earth to intervene. They would have spoken out with great outrage and conviction. They would have bombed the railways leading to Birkenau, just the railways, just once.
And now we knew, we learned, we discovered that the Pentagon knew, the State Department knew. And the illustrious occupant of the White House then, who was a great leader -- and I say it with some anguish and pain, because, today is exactly 54 years marking his death -- Franklin Delano Roosevelt died on April the 12th, 1945, so he is very much present to me and to us.
No doubt, he was a great leader. He mobilized the American people and the world, going into battle, bringing hundreds and thousands of valiant and brave soldiers in America to fight fascism, to fight dictatorship, to fight Hitler. And so many of the young people fell in battle. And, nevertheless, his image in Jewish history -- I must say it -- his image in Jewish history is flawed.
The depressing tale of the St. Louis is a case in point. Sixty years ago, its human cargo -- maybe 1,000 Jews -- was turned back to Nazi Germany. And that happened after the Kristallnacht, after the first state sponsored pogrom, with hundreds of Jewish shops destroyed, synagogues burned, thousands of people put in concentration camps. And that ship, which was already on the shores of the United States, was sent back.
I don't understand. Roosevelt was a good man, with a heart. He understood those who needed help. Why didn't he allow these refugees to disembark? A thousand people -- in America, a great country, the greatest democracy, the most generous of all new nations in modern history. What happened? I don't understand. Why the indifference, on the highest level, to the suffering of the victims?
But then, there were human beings who were sensitive to our tragedy. Those non-Jews, those Christians, that we called the "Righteous Gentiles," whose selfless acts of heroism saved the honor of their faith. Why were they so few? Why was there a greater effort to save SS murderers after the war than to save their victims during the war?
Why did some of America's largest corporations continue to do business with Hitler's Germany until 1942? It has been suggested, and it was documented, that the Wehrmacht could not have conducted its invasion of France without oil obtained from American sources. How is one to explain their indifference?
And yet, my friends, good things have also happened in this traumatic century: the defeat of Nazism, the collapse of communism, the rebirth of Israel on its ancestral soil, the demise of apartheid, Israel's peace treaty with Egypt, the peace accord in Ireland. And let us remember the meeting, filled with drama and emotion, between Rabin and Arafat that you, Mr. President, convened in this very place. I was here and I will never forget it.
And then, of course, the joint decision of the United States and NATO to intervene in Kosovo and save those victims, those refugees, those who were uprooted by a man whom I believe that because of his crimes, should be charged with crimes against humanity. But this time, the world was not silent. This time, we do respond. This time, we intervene.
Does it mean that we have learned from the past? Does it mean that society has changed? Has the human being become less indifferent and more human? Have we really learned from our experiences? Are we less insensitive to the plight of victims of ethnic cleansing and other forms of injustices in places near and far? Is today's justified intervention in Kosovo, led by you, Mr. President, a lasting warning that never again will the deportation, the terrorization of children and their parents be allowed anywhere in the world? Will it discourage other dictators in other lands to do the same?
What about the children? Oh, we see them on television, we read about them in the papers, and we do so with a broken heart. Their fate is always the most tragic, inevitably. When adults wage war, children perish. We see their faces, their eyes. Do we hear their pleas? Do we feel their pain, their agony? Every minute one of them dies of disease, violence, famine. Some of them -- so many of them -- could be saved.
And so, once again, I think of the young Jewish boy from the Carpathian Mountains. He has accompanied the old man I have become throughout these years of quest and struggle. And together we walk towards the new millennium, carried by profound fear and extraordinary hope.
Elie Wiesel - April 12, 1999
Joe Ehrmann was with us this weekend. As always, he challenges the way the mind does business and the soul believes. He pushes for inclusion that is driven off the necessity of greater relationships and a cause that is bigger than your own agenda. Yea, challenging.
Near the end of his presentation, he introduced a speech that was listed on the Top 100 Speeches In History. Elle Wiesel, a holocaust survivor who believed that the moment the world learned that people were being imprisoned for their ethnicity, humanity would come to the rescue. Wiesel later wrote, a pain even greater than captivity, was to, upon being freed, learn that the World knew of their captivity and indifference did nothing. Apathy was the greatest enemy of love, not hate.
Below is the transcript of his speech given at the White House, April 12, 1999.
__________________________________________________________
THE PERILS OF INDIFFERENCE
By Elle Wiesel
April 12, 1999
White House
Mr. President, Mrs. Clinton, members of Congress, Ambassador Holbrooke, Excellencies, friends: Fifty-four years ago to the day, a young Jewish boy from a small town in the Carpathian Mountains woke up, not far from Goethe's beloved Weimar, in a place of eternal infamy called Buchenwald. He was finally free, but there was no joy in his heart. He thought there never would be again.
Liberated a day earlier by American soldiers, he remembers their rage at what they saw. And even if he lives to be a very old man, he will always be grateful to them for that rage, and also for their compassion. Though he did not understand their language, their eyes told him what he needed to know -- that they, too, would remember, and bear witness.
And now, I stand before you, Mr. President -- Commander-in-Chief of the army that freed me, and tens of thousands of others -- and I am filled with a profound and abiding gratitude to the American people.
Gratitude is a word that I cherish. Gratitude is what defines the humanity of the human being. And I am grateful to you, Hillary -- or Mrs. Clinton -- for what you said, and for what you are doing for children in the world, for the homeless, for the victims of injustice, the victims of destiny and society. And I thank all of you for being here.
We are on the threshold of a new century, a new millennium. What will the legacy of this vanishing century be? How will it be remembered in the new millennium? Surely it will be judged, and judged severely, in both moral and metaphysical terms. These failures have cast a dark shadow over humanity: two World Wars, countless civil wars, the senseless chain of assassinations -- Gandhi, the Kennedys, Martin Luther King, Sadat, Rabin -- bloodbaths in Cambodia and Nigeria, India and Pakistan, Ireland and Rwanda, Eritrea and Ethiopia, Sarajevo and Kosovo; the inhumanity in the gulag and the tragedy of Hiroshima. And, on a different level, of course, Auschwitz and Treblinka. So much violence, so much indifference.
What is indifference? Etymologically, the word means "no difference." A strange and unnatural state in which the lines blur between light and darkness, dusk and dawn, crime and punishment, cruelty and compassion, good and evil.
What are its courses and inescapable consequences? Is it a philosophy? Is there a philosophy of indifference conceivable? Can one possibly view indifference as a virtue? Is it necessary at times to practice it simply to keep one's sanity, live normally, enjoy a fine meal and a glass of wine, as the world around us experiences harrowing upheavals?
Of course, indifference can be tempting -- more than that, seductive. It is so much easier to look away from victims. It is so much easier to avoid such rude interruptions to our work, our dreams, our hopes. It is, after all, awkward, troublesome, to be involved in another person's pain and despair. Yet, for the person who is indifferent, his or her neighbor are of no consequence. And, therefore, their lives are meaningless. Their hidden or even visible anguish is of no interest. Indifference reduces the other to an abstraction.
Over there, behind the black gates of Auschwitz, the most tragic of all prisoners were the "Muselmanner," as they were called. Wrapped in their torn blankets, they would sit or lie on the ground, staring vacantly into space, unaware of who or where they were, strangers to their surroundings. They no longer felt pain, hunger, thirst. They feared nothing. They felt nothing. They were dead and did not know it.
Rooted in our tradition, some of us felt that to be abandoned by humanity then was not the ultimate. We felt that to be abandoned by God was worse than to be punished by Him. Better an unjust God than an indifferent one. For us to be ignored by God was a harsher punishment than to be a victim of His anger. Man can live far from God -- not outside God. God is wherever we are. Even in suffering? Even in suffering.
In a way, to be indifferent to that suffering is what makes the human being inhuman. Indifference, after all, is more dangerous than anger and hatred. Anger can at times be creative. One writes a great poem, a great symphony, one does something special for the sake of humanity because one is angry at the injustice that one witnesses. But indifference is never creative. Even hatred at times may elicit a response. You fight it. You denounce it. You disarm it. Indifference elicits no response. Indifference is not a response.
Indifference is not a beginning, it is an end. And, therefore, indifference is always the friend of the enemy, for it benefits the aggressor -- never his victim, whose pain is magnified when he or she feels forgotten. The political prisoner in his cell, the hungry children, the homeless refugees -- not to respond to their plight, not to relieve their solitude by offering them a spark of hope is to exile them from human memory. And in denying their humanity we betray our own.
Indifference, then, is not only a sin, it is a punishment. And this is one of the most important lessons of this outgoing century's wide-ranging experiments in good and evil.
In the place that I come from, society was composed of three simple categories: the killers, the victims, and the bystanders. During the darkest of times, inside the ghettoes and death camps -- and I'm glad that Mrs. Clinton mentioned that we are now commemorating that event, that period, that we are now in the Days of Remembrance -- but then, we felt abandoned, forgotten. All of us did.
And our only miserable consolation was that we believed that Auschwitz and Treblinka were closely guarded secrets; that the leaders of the free world did not know what was going on behind those black gates and barbed wire; that they had no knowledge of the war against the Jews that Hitler's armies and their accomplices waged as part of the war against the Allies.
If they knew, we thought, surely those leaders would have moved heaven and earth to intervene. They would have spoken out with great outrage and conviction. They would have bombed the railways leading to Birkenau, just the railways, just once.
And now we knew, we learned, we discovered that the Pentagon knew, the State Department knew. And the illustrious occupant of the White House then, who was a great leader -- and I say it with some anguish and pain, because, today is exactly 54 years marking his death -- Franklin Delano Roosevelt died on April the 12th, 1945, so he is very much present to me and to us.
No doubt, he was a great leader. He mobilized the American people and the world, going into battle, bringing hundreds and thousands of valiant and brave soldiers in America to fight fascism, to fight dictatorship, to fight Hitler. And so many of the young people fell in battle. And, nevertheless, his image in Jewish history -- I must say it -- his image in Jewish history is flawed.
The depressing tale of the St. Louis is a case in point. Sixty years ago, its human cargo -- maybe 1,000 Jews -- was turned back to Nazi Germany. And that happened after the Kristallnacht, after the first state sponsored pogrom, with hundreds of Jewish shops destroyed, synagogues burned, thousands of people put in concentration camps. And that ship, which was already on the shores of the United States, was sent back.
I don't understand. Roosevelt was a good man, with a heart. He understood those who needed help. Why didn't he allow these refugees to disembark? A thousand people -- in America, a great country, the greatest democracy, the most generous of all new nations in modern history. What happened? I don't understand. Why the indifference, on the highest level, to the suffering of the victims?
But then, there were human beings who were sensitive to our tragedy. Those non-Jews, those Christians, that we called the "Righteous Gentiles," whose selfless acts of heroism saved the honor of their faith. Why were they so few? Why was there a greater effort to save SS murderers after the war than to save their victims during the war?
Why did some of America's largest corporations continue to do business with Hitler's Germany until 1942? It has been suggested, and it was documented, that the Wehrmacht could not have conducted its invasion of France without oil obtained from American sources. How is one to explain their indifference?
And yet, my friends, good things have also happened in this traumatic century: the defeat of Nazism, the collapse of communism, the rebirth of Israel on its ancestral soil, the demise of apartheid, Israel's peace treaty with Egypt, the peace accord in Ireland. And let us remember the meeting, filled with drama and emotion, between Rabin and Arafat that you, Mr. President, convened in this very place. I was here and I will never forget it.
And then, of course, the joint decision of the United States and NATO to intervene in Kosovo and save those victims, those refugees, those who were uprooted by a man whom I believe that because of his crimes, should be charged with crimes against humanity. But this time, the world was not silent. This time, we do respond. This time, we intervene.
Does it mean that we have learned from the past? Does it mean that society has changed? Has the human being become less indifferent and more human? Have we really learned from our experiences? Are we less insensitive to the plight of victims of ethnic cleansing and other forms of injustices in places near and far? Is today's justified intervention in Kosovo, led by you, Mr. President, a lasting warning that never again will the deportation, the terrorization of children and their parents be allowed anywhere in the world? Will it discourage other dictators in other lands to do the same?
What about the children? Oh, we see them on television, we read about them in the papers, and we do so with a broken heart. Their fate is always the most tragic, inevitably. When adults wage war, children perish. We see their faces, their eyes. Do we hear their pleas? Do we feel their pain, their agony? Every minute one of them dies of disease, violence, famine. Some of them -- so many of them -- could be saved.
And so, once again, I think of the young Jewish boy from the Carpathian Mountains. He has accompanied the old man I have become throughout these years of quest and struggle. And together we walk towards the new millennium, carried by profound fear and extraordinary hope.
Elie Wiesel - April 12, 1999
Monday, October 24, 2011
Week 13: I See Greatness
Greetings Be Change Runners:
So, I was all set to write about carb loading this week and then out of nowhere, I got called into a meeting with greatness. Greatness has a way of changing everything, my week included. Monday mornings pretty much start out the same… caffeine, check messages, more caffeine and then tackle emails. This Monday however, had a different plan for me.
From down the hall I hear “Hey Sherene, can you come join us?” and so I walked into my meeting with greatness. I was asked to join Jason Harper and Kevin Bracy of MonStars of Motivation in the planning stages of an anti-bullying/call to action campaign that they are taking to local high schools. I sat and listened intently to each carefully planned detail feeling extremely inspired and motivated. As they were wrapping up, Jason starts telling the story of how Kevin spoke life into him when he needed it most.
In 2008, Be Change was birthed out of a 100 mile run that Jason did for the same kids that you are running for. At mile 64, the race nearly ended. With stress fractures, hypothermia, and a body well into shock, the on duty EMT was close to calling the race. While Jason sat getting his legs worked on, Kevin Bracy drove out into the darkness of night to find Jason somewhere between, “I am done” and “I want to quit”. As Jason sat draped in discouragement, feeling defeated and ravaged by pain, Kevin’s arms firmly embraced him. Jason looked into Kevin’s eyes and Kevin spoke these words:
“Jay, I see greatness in you in this moment. You are not going to stop running. You are great runner. Don’t stop. Go Jay...Go.”
These words and the reason for the run pushed Jason through the pain as he completed the final miles.
Just as Kevin saw greatness in Jason, I see greatness in you. Your willingness to give so much to a cause that is bigger than yourself is truly inspiring. You are changing the course of these children’s lives and altering their future.
So I say to you: “I see greatness in you. You are a great runner. Don’t stop. Go! Go! Go!”
_______________________________________
LAST CALL! November 1st we will be submitting our last order for screening. If you have a running shirt that you would like to have screened with BE CHANGE, please have your shirt to us by Monday, October 31st. You can drop off at Capital Christian Center or bring to the Saturday run. Please make sure that your name is written clearly on the tag of your item! If you turned in an item in the last batch, they are back. Please contact me for pick up. 916.856.5648 or respond to this email.
WHERE IS THAT EMAIL?? Looking for a previous Be Change weekly email? No need to scour your inbox, head to the Be Change website! Now you can find all previous weekly emails at www.bechange.cc under the NEWS tab. You can also find the training schedule in DOWNLOADS under the MEDIA tab.
6 WEEKS TO GO!! It is time to get serious about your fundraising goals! Do not put it off any longer! Create your fundraising page or direct people to the main fundraising page and they can donate there on your behalf. Email it, Facebook it, tweet it... Do whatever you have to do to get the word out! Let your friends and family know the reason for your run. www.grouprev.com/equalstart LET'S DO THIS!!!
Get creative! Be Change runner Ivan Castro has been thinking outside the box and has a huge jump on his fundraising goal. He started off with a karaoke/poker party and has now planned a Halloween dance party. WAY TO GO IVAN!!
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 13 | October 23rd-October 29th
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 9mile run
Wednesday: Cardio/Core work
Thursday: 5mile run
Friday: Cardio/Core work
Saturday: 18 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 13 | October 23rd-October 29th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 7 mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 8 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
“What lies behind us and what lies before us are small matters compared to what lies within us."
~Ralph Waldo Emerson
So, I was all set to write about carb loading this week and then out of nowhere, I got called into a meeting with greatness. Greatness has a way of changing everything, my week included. Monday mornings pretty much start out the same… caffeine, check messages, more caffeine and then tackle emails. This Monday however, had a different plan for me.
From down the hall I hear “Hey Sherene, can you come join us?” and so I walked into my meeting with greatness. I was asked to join Jason Harper and Kevin Bracy of MonStars of Motivation in the planning stages of an anti-bullying/call to action campaign that they are taking to local high schools. I sat and listened intently to each carefully planned detail feeling extremely inspired and motivated. As they were wrapping up, Jason starts telling the story of how Kevin spoke life into him when he needed it most.
In 2008, Be Change was birthed out of a 100 mile run that Jason did for the same kids that you are running for. At mile 64, the race nearly ended. With stress fractures, hypothermia, and a body well into shock, the on duty EMT was close to calling the race. While Jason sat getting his legs worked on, Kevin Bracy drove out into the darkness of night to find Jason somewhere between, “I am done” and “I want to quit”. As Jason sat draped in discouragement, feeling defeated and ravaged by pain, Kevin’s arms firmly embraced him. Jason looked into Kevin’s eyes and Kevin spoke these words:
“Jay, I see greatness in you in this moment. You are not going to stop running. You are great runner. Don’t stop. Go Jay...Go.”
These words and the reason for the run pushed Jason through the pain as he completed the final miles.
Just as Kevin saw greatness in Jason, I see greatness in you. Your willingness to give so much to a cause that is bigger than yourself is truly inspiring. You are changing the course of these children’s lives and altering their future.
So I say to you: “I see greatness in you. You are a great runner. Don’t stop. Go! Go! Go!”
_______________________________________
LAST CALL! November 1st we will be submitting our last order for screening. If you have a running shirt that you would like to have screened with BE CHANGE, please have your shirt to us by Monday, October 31st. You can drop off at Capital Christian Center or bring to the Saturday run. Please make sure that your name is written clearly on the tag of your item! If you turned in an item in the last batch, they are back. Please contact me for pick up. 916.856.5648 or respond to this email.
WHERE IS THAT EMAIL?? Looking for a previous Be Change weekly email? No need to scour your inbox, head to the Be Change website! Now you can find all previous weekly emails at www.bechange.cc under the NEWS tab. You can also find the training schedule in DOWNLOADS under the MEDIA tab.
6 WEEKS TO GO!! It is time to get serious about your fundraising goals! Do not put it off any longer! Create your fundraising page or direct people to the main fundraising page and they can donate there on your behalf. Email it, Facebook it, tweet it... Do whatever you have to do to get the word out! Let your friends and family know the reason for your run. www.grouprev.com/equalstart LET'S DO THIS!!!
Get creative! Be Change runner Ivan Castro has been thinking outside the box and has a huge jump on his fundraising goal. He started off with a karaoke/poker party and has now planned a Halloween dance party. WAY TO GO IVAN!!
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 13 | October 23rd-October 29th
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 9mile run
Wednesday: Cardio/Core work
Thursday: 5mile run
Friday: Cardio/Core work
Saturday: 18 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 13 | October 23rd-October 29th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 7 mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 8 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
“What lies behind us and what lies before us are small matters compared to what lies within us."
~Ralph Waldo Emerson
Week 12: Feeling Mental
Greetings Be Change Runners!
WOW!! Week 12!! Time is flying by! Before you know it, it is going to be marathon day. GASP!
As you are logging in the miles, your body is becoming physically stronger but what about your mind?? This week, I was complaining to Jason about my run on the “dreadmill” the night before. I deemed it the “Worst. Run. Ever.” What made it so bad? I mentally went down a check list of possible things that could have affected my run: Did I hydrate well enough? Did I sleep enough? Did I eat well that day? The answer was yes to all those questions. So, what was it?? After unloading all of this to Jason, he simply looked at me and said, “It’s mental.” What?? Mental? That got me thinking… did I mentally sabotage my run? I think the answer to that just might be yes. I was tired that day and did not feel like running. It was pouring down rain which meant I had a date with the “dreadmill”. To be quite honest, I would rather have a root canal than run indoors and on a treadmill. I went into the run with a rotten attitude and guess what? I had a rotten run. I guess what I am trying to say is, Jason is right. (Boy do I hate saying that!) It is mental.
So, what is mental toughness?
Mental toughness is the capacity to reliably perform at your best regardless of external conditions, distractions, or internal emotions.
The good news is that you do not have to be born with mental toughness. Mental toughness is a learned trait. You can learn to be mentally tough through your runs every day. You will be challenged many times to keep moving forward and reach your goal. REMEMBER: The fastest way out is finish.
Mental Tips for Long Runs
How to Use Mental Strategies for Running by Christine Luff, About.com
Long-distance running can be as much a mental challenge as it is a physical test of strength and fitness. Some runners find that their body is willing to run longer, but it's too hard mentally to keep going. Follow these tips to help win the mental battle while running:
Try Some Self-Talk
If you're running alone and struggling, give yourself a pep talk. Tell yourself that you're not physically tired -- you're just mentally fatigued and you can push through it. Say to yourself things like, "I'll have some water in five minutes -- that will make me feel better." If you're doing your longest run ever, remind yourself how proud you'll feel when you're finished.
Break Up Your Run
Dividing up your run into smaller segments will make the distance feel much more manageable. For example, if you're running 20 miles, think, "OK, it's four 5-mile runs." At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment.
Remember: It's Not Always Easy
As you're doing a long run, remind yourself that it's not easy to train for a long-distance event. If it were, everyone would do it, right? Remind yourself that you're taking on a challenge and the difficulties you face will make your accomplishment all the more worthwhile in the end.
Find a Mantra
Picking a short phrase, such as "One step at a time," that you play over and over in your head while running can help you stay focused and centered. It can be your inner motivation when you need it most. You may already have a favorite phrase to use as a mantra, but if you don't have one, check out these quotes about running motivation and running marathons for some inspiration.
More: What's Your Running Mantra?
Use Imagery
When you hit a rough patch, try to imagine yourself as an Olympic athlete who's headed towards the finish line. Envision your running form as smooth, graceful, and relaxed. Think of a runner who you really admire and imagine yourself running just like him.
Play Counting Games
If you run where there are a lot of other runners, try this game: Pick out a specific article of clothing, such as a white running hat, to look for during your run. Then count how many runners you see wearing it. If you do a lot of running on the roads, you can also do this with cars of a certain model or color.
Make Post-Run Plans
I love deciding what I want to do after I finish my run, especially if I'm running in morning. I'll ponder something basic, such as what to make for dinner. It helps me organize my day and gives me something to look forward to after the run.
Visualize Your Race
If you're training for a race, such as a marathon, picture yourself running the course -- every mile -- and crossing the finish line. Picture how you want to pose for your photo as you run through the finish. Try to see the clock with your goal time (if you have one) displayed. Imagine what you'll be thinking as a volunteer puts your race medal around your neck. Think about how it will feel to see your loved ones at the finish line cheering for you.
TRAINING THIS WEEK
Marathon:
Training plan for WEEK 12 | October 16th – October 22nd
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 8mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 12 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 12 | October 16th – October 22nd
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 7 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
WOW!! Week 12!! Time is flying by! Before you know it, it is going to be marathon day. GASP!
As you are logging in the miles, your body is becoming physically stronger but what about your mind?? This week, I was complaining to Jason about my run on the “dreadmill” the night before. I deemed it the “Worst. Run. Ever.” What made it so bad? I mentally went down a check list of possible things that could have affected my run: Did I hydrate well enough? Did I sleep enough? Did I eat well that day? The answer was yes to all those questions. So, what was it?? After unloading all of this to Jason, he simply looked at me and said, “It’s mental.” What?? Mental? That got me thinking… did I mentally sabotage my run? I think the answer to that just might be yes. I was tired that day and did not feel like running. It was pouring down rain which meant I had a date with the “dreadmill”. To be quite honest, I would rather have a root canal than run indoors and on a treadmill. I went into the run with a rotten attitude and guess what? I had a rotten run. I guess what I am trying to say is, Jason is right. (Boy do I hate saying that!) It is mental.
So, what is mental toughness?
Mental toughness is the capacity to reliably perform at your best regardless of external conditions, distractions, or internal emotions.
The good news is that you do not have to be born with mental toughness. Mental toughness is a learned trait. You can learn to be mentally tough through your runs every day. You will be challenged many times to keep moving forward and reach your goal. REMEMBER: The fastest way out is finish.
Mental Tips for Long Runs
How to Use Mental Strategies for Running by Christine Luff, About.com
Long-distance running can be as much a mental challenge as it is a physical test of strength and fitness. Some runners find that their body is willing to run longer, but it's too hard mentally to keep going. Follow these tips to help win the mental battle while running:
Try Some Self-Talk
If you're running alone and struggling, give yourself a pep talk. Tell yourself that you're not physically tired -- you're just mentally fatigued and you can push through it. Say to yourself things like, "I'll have some water in five minutes -- that will make me feel better." If you're doing your longest run ever, remind yourself how proud you'll feel when you're finished.
Break Up Your Run
Dividing up your run into smaller segments will make the distance feel much more manageable. For example, if you're running 20 miles, think, "OK, it's four 5-mile runs." At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment.
Remember: It's Not Always Easy
As you're doing a long run, remind yourself that it's not easy to train for a long-distance event. If it were, everyone would do it, right? Remind yourself that you're taking on a challenge and the difficulties you face will make your accomplishment all the more worthwhile in the end.
Find a Mantra
Picking a short phrase, such as "One step at a time," that you play over and over in your head while running can help you stay focused and centered. It can be your inner motivation when you need it most. You may already have a favorite phrase to use as a mantra, but if you don't have one, check out these quotes about running motivation and running marathons for some inspiration.
More: What's Your Running Mantra?
Use Imagery
When you hit a rough patch, try to imagine yourself as an Olympic athlete who's headed towards the finish line. Envision your running form as smooth, graceful, and relaxed. Think of a runner who you really admire and imagine yourself running just like him.
Play Counting Games
If you run where there are a lot of other runners, try this game: Pick out a specific article of clothing, such as a white running hat, to look for during your run. Then count how many runners you see wearing it. If you do a lot of running on the roads, you can also do this with cars of a certain model or color.
Make Post-Run Plans
I love deciding what I want to do after I finish my run, especially if I'm running in morning. I'll ponder something basic, such as what to make for dinner. It helps me organize my day and gives me something to look forward to after the run.
Visualize Your Race
If you're training for a race, such as a marathon, picture yourself running the course -- every mile -- and crossing the finish line. Picture how you want to pose for your photo as you run through the finish. Try to see the clock with your goal time (if you have one) displayed. Imagine what you'll be thinking as a volunteer puts your race medal around your neck. Think about how it will feel to see your loved ones at the finish line cheering for you.
TRAINING THIS WEEK
Marathon:
Training plan for WEEK 12 | October 16th – October 22nd
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 8mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 12 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 12 | October 16th – October 22nd
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 7 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
Week 11: Why We Do It
Greetings Be Change Runners!
Hopefully by now I have spoke to or emailed with all of you. As we reached our halfway point of training, I wanted to check in and see if you had any comments, questions or concerns. If you did not hear from me it means that we do not have you as a registered runner. To register as a Be Change runner, please visit www.bechange.cc If at any time you have any comments, questions or concerns, please feel free to either email me at gruvers@bechange.cc or call me at 916.856.5648.
Run For A Reason
by Jason Harper
As the miles stack up, the internal motivation and external motivation will help keep your feet moving. This week, marathoners have 16 miles to run for the long run and half marahoners/relay runners have 7 miles. For many reasons, just 2 months ago, this may have seemed impossible. But as you have read the past two weeks emails, we have tried to get your mind wrapped around the longer runs.
As you pound these miles out, two things I know for sure: 1) You will be successful 2) You will have conquered a huge goal.
Be Change exists to provided equal education for every child. It is insane to think that a child living in the most advanced and prosperous country on the planet may have never been to a doctor or a dentist. Poverty has strangled many, and in time, these children will face grave education deficiencies because of poor health, and thus poor academics.
By choosing to be part of Run for a Reason, you are helping change the trajectory of many kids. By running you are strategically taking part of making their plight easier.
Your family and friends may ask, "why are you running a marathon?" This is your opportunity to explain the vision in simple statements.
By RUNNING:
"...you are raising awareness about these kids in need."
"I am running for a reason. I represent children in the inner city who have never seen a doctor or dentist. The more people who know this problem exists, the more we can demand a change."
"...you are raising funding to assure children have access to a doctor or dentist."
"I am running to raise awareness and funding. Last year, the Run for a Reason campaign was able to get acute dental exams for more than 500 kids and care for their immediate needs. We also enrolled them in existing health care programs and assisted in providing food to hungry families. This is why I run. Would you like to help?"
Your family and friends may ask how they can help, please point them to your personal Group Rev Page or the Be Change sponsorship page.
Again thank you for being a part. Now, go crush those miles one step at a time.
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 11 | October 9th – October 15th
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 8mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 16 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 11 | October 9th – October 15th
Sunday: REST DAY
Monday: 6 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 7 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
This was sent to me by a Be Change runner and with their permission, I
am passing on...
Today was the worst day… I am so grateful!
It's all perspective. In the chaos of life we can choose how we look at
things. Today I felt down, so I ran. I run for peace, clarity, health,
and for my spirit.
This is what came to me as I searched for peace...
The Mom on the hill ~ Our bank account was negative today. I had to
dip into my savings.
The Mom in the inner city - My bank sent me a notice today. I haven't
had money in there for so long, they closed my account. I am so broke
they turned their back to me...am I hopeless?
The Mom on the hill ~ Money is tight. I have no extra money to spend.
Just groceries and gas.
The Mom in the inner city - I'm working so hard, and I am praying. I
have no money. How am I going to feed the kids this week? I heard
there is a food bank in town. I hope they can help me. I never thought
it would come to this. I feel shame having to ask for a hand out, but I
have mouths to feed.
The Mom on the hill ~ My car is making a noise. Shoot! Is it under
warranty? Another big bill possibly looming. Another dip into savings.
The Mom in the inner city - It's stormy outside. Bundling up kids in a
hurry to make it to the bus stop. It is cold and dark. What would it
be like to be able to get in a car on this stormy day? We would be
dry.
The Mom on the hill ~ My husband’s company is going bankrupt! He got
a job today. But winter will be tight as he is in training. Sad that
our company is going under. When will this recession be over?
The Mom in the inner city - I lost my job today. I was just a clerk
but I gave them 8 years of hard work. Never late. Did my job well.
Company is downscaling. They let me go. It didn't matter how hard I
worked. I was at the bottom of the totem pole. How will I find a job
in this recession? I didn't know the company was going to do this. I'm
cleaning out my desk today with no job tomorrow. What will I tell my
family?
The Mom on the hill ~ Season is changing, rain is coming and money is
tight. Dip into savings until we get through winter. I need to make a
trip to the mall for winter shoes and clothes for the kids. Sad, on a
tight budget. I'll just buy what's needed.
The Mom in the inner city - It's getting cold. Rain is coming. I'm
looking at my kids shoes. The soles are worn and there are little holes
around the seams. They will have to do right now. I wish I could do
better for them. Jackets, I can pass the older one's down. What about
my little one? I heard there is a winter coats for children charity.
Maybe that's the answer. What would it be like just to go out and stock
up on what you need? Maybe someday.
The Mom on the hill ~ Downscaled. No housecleaner. There is a lot to
keep up with. Miss the help.
The Mom in the inner city - Need some extra money. Nothing is coming
in. Maybe I can clean some houses up the hill. That would be such a
gift and relief. Even one housecleaning job....I could get groceries on
the table and pay PG&E.
The Mom on the hill ~ Holiday's! Oh, My! Just keep it basic this year.
Thanksgiving. Gifts for the kids. I won't buy any new decorations.
Maybe my husband and I can forgo presents this year to each other. We
will just focus on the kids.
The Mom in the inner city - I am barely making it. I'm in tears.
Holiday's are coming. My kids deserve to celebrate too...but I have
nothing, we can't. Maybe Thanksgiving at the church this year? They
can still have turkey and we will be together. Good people there. Oh,
but Christmas. I can't even afford a tree. How will I look in their
eyes when I have no presents for them? Santa can't come. They will
wonder what they did wrong.
The Mom on the hill ~ we are upside down in the house. We may have to
walk. We may have to leave this neighborhood and rent. There are some
nice houses out there to rent. It will be fine. I just hope the rental
will have a pool. What will my friends think? They are all talking
about us.
The Mom in the inner city - I'm behind in rent. I've been scraping. I
don't know what to do. I'm scared. It's getting cold. Oh, please ...I
pray...just for a roof over our heads. Keep us safe and warm. I don't
need much. I pray this for my kids.
Today was the worst day... and I am so grateful because in the midst of
my worst I am still blessed. Today I will say, "Thank You". When I
hear comments that I should focus on my own world, my own finances, my
own kids, and keeping what I have… I will say “My worst day is
somebody's dream!”
My kids will never know all they have and how lucky they are until they
learn that others struggle and that life sometimes is a struggle and it
is ok. It's the journey of life and it is what will build character and
strength. My kids will never learn compassion if they don't see
compassion from me. My kids will never learn about the world and make a
difference if they aren't exposed to the world.
Life is a journey - sometimes it is smooth and even, an easy ride.
Sometimes there are speed bumps and potholes and scary turns. Sometimes
you can't see the road ahead and you have to move forward with faith.
The entire journey is amazing bumps, brokenness, horizons and smooth
sailing.
The world will never be a better place if we aren't thankful and we
don't extend a helping hand to those in need. Sometimes, the greatest
lessons are to those of us helping rather than those receiving. Lessons
of growth and strength and character.
So today, in my worst day… I choose to "BE CHANGE". At the end of my
life it won't matter what I had in the bank account, where I shopped,
how I vacationed, or what I drove...what will matter is the legacy I
leave behind, how I raise my kids, my relationships with my friends and
family, and the love I left them with.
~Mom on the Hill and Be Change Runner
Hopefully by now I have spoke to or emailed with all of you. As we reached our halfway point of training, I wanted to check in and see if you had any comments, questions or concerns. If you did not hear from me it means that we do not have you as a registered runner. To register as a Be Change runner, please visit www.bechange.cc If at any time you have any comments, questions or concerns, please feel free to either email me at gruvers@bechange.cc or call me at 916.856.5648.
Run For A Reason
by Jason Harper
As the miles stack up, the internal motivation and external motivation will help keep your feet moving. This week, marathoners have 16 miles to run for the long run and half marahoners/relay runners have 7 miles. For many reasons, just 2 months ago, this may have seemed impossible. But as you have read the past two weeks emails, we have tried to get your mind wrapped around the longer runs.
As you pound these miles out, two things I know for sure: 1) You will be successful 2) You will have conquered a huge goal.
Be Change exists to provided equal education for every child. It is insane to think that a child living in the most advanced and prosperous country on the planet may have never been to a doctor or a dentist. Poverty has strangled many, and in time, these children will face grave education deficiencies because of poor health, and thus poor academics.
By choosing to be part of Run for a Reason, you are helping change the trajectory of many kids. By running you are strategically taking part of making their plight easier.
Your family and friends may ask, "why are you running a marathon?" This is your opportunity to explain the vision in simple statements.
By RUNNING:
"...you are raising awareness about these kids in need."
"I am running for a reason. I represent children in the inner city who have never seen a doctor or dentist. The more people who know this problem exists, the more we can demand a change."
"...you are raising funding to assure children have access to a doctor or dentist."
"I am running to raise awareness and funding. Last year, the Run for a Reason campaign was able to get acute dental exams for more than 500 kids and care for their immediate needs. We also enrolled them in existing health care programs and assisted in providing food to hungry families. This is why I run. Would you like to help?"
Your family and friends may ask how they can help, please point them to your personal Group Rev Page or the Be Change sponsorship page.
Again thank you for being a part. Now, go crush those miles one step at a time.
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 11 | October 9th – October 15th
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 8mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 16 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 11 | October 9th – October 15th
Sunday: REST DAY
Monday: 6 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 7 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
This was sent to me by a Be Change runner and with their permission, I
am passing on...
Today was the worst day… I am so grateful!
It's all perspective. In the chaos of life we can choose how we look at
things. Today I felt down, so I ran. I run for peace, clarity, health,
and for my spirit.
This is what came to me as I searched for peace...
The Mom on the hill ~ Our bank account was negative today. I had to
dip into my savings.
The Mom in the inner city - My bank sent me a notice today. I haven't
had money in there for so long, they closed my account. I am so broke
they turned their back to me...am I hopeless?
The Mom on the hill ~ Money is tight. I have no extra money to spend.
Just groceries and gas.
The Mom in the inner city - I'm working so hard, and I am praying. I
have no money. How am I going to feed the kids this week? I heard
there is a food bank in town. I hope they can help me. I never thought
it would come to this. I feel shame having to ask for a hand out, but I
have mouths to feed.
The Mom on the hill ~ My car is making a noise. Shoot! Is it under
warranty? Another big bill possibly looming. Another dip into savings.
The Mom in the inner city - It's stormy outside. Bundling up kids in a
hurry to make it to the bus stop. It is cold and dark. What would it
be like to be able to get in a car on this stormy day? We would be
dry.
The Mom on the hill ~ My husband’s company is going bankrupt! He got
a job today. But winter will be tight as he is in training. Sad that
our company is going under. When will this recession be over?
The Mom in the inner city - I lost my job today. I was just a clerk
but I gave them 8 years of hard work. Never late. Did my job well.
Company is downscaling. They let me go. It didn't matter how hard I
worked. I was at the bottom of the totem pole. How will I find a job
in this recession? I didn't know the company was going to do this. I'm
cleaning out my desk today with no job tomorrow. What will I tell my
family?
The Mom on the hill ~ Season is changing, rain is coming and money is
tight. Dip into savings until we get through winter. I need to make a
trip to the mall for winter shoes and clothes for the kids. Sad, on a
tight budget. I'll just buy what's needed.
The Mom in the inner city - It's getting cold. Rain is coming. I'm
looking at my kids shoes. The soles are worn and there are little holes
around the seams. They will have to do right now. I wish I could do
better for them. Jackets, I can pass the older one's down. What about
my little one? I heard there is a winter coats for children charity.
Maybe that's the answer. What would it be like just to go out and stock
up on what you need? Maybe someday.
The Mom on the hill ~ Downscaled. No housecleaner. There is a lot to
keep up with. Miss the help.
The Mom in the inner city - Need some extra money. Nothing is coming
in. Maybe I can clean some houses up the hill. That would be such a
gift and relief. Even one housecleaning job....I could get groceries on
the table and pay PG&E.
The Mom on the hill ~ Holiday's! Oh, My! Just keep it basic this year.
Thanksgiving. Gifts for the kids. I won't buy any new decorations.
Maybe my husband and I can forgo presents this year to each other. We
will just focus on the kids.
The Mom in the inner city - I am barely making it. I'm in tears.
Holiday's are coming. My kids deserve to celebrate too...but I have
nothing, we can't. Maybe Thanksgiving at the church this year? They
can still have turkey and we will be together. Good people there. Oh,
but Christmas. I can't even afford a tree. How will I look in their
eyes when I have no presents for them? Santa can't come. They will
wonder what they did wrong.
The Mom on the hill ~ we are upside down in the house. We may have to
walk. We may have to leave this neighborhood and rent. There are some
nice houses out there to rent. It will be fine. I just hope the rental
will have a pool. What will my friends think? They are all talking
about us.
The Mom in the inner city - I'm behind in rent. I've been scraping. I
don't know what to do. I'm scared. It's getting cold. Oh, please ...I
pray...just for a roof over our heads. Keep us safe and warm. I don't
need much. I pray this for my kids.
Today was the worst day... and I am so grateful because in the midst of
my worst I am still blessed. Today I will say, "Thank You". When I
hear comments that I should focus on my own world, my own finances, my
own kids, and keeping what I have… I will say “My worst day is
somebody's dream!”
My kids will never know all they have and how lucky they are until they
learn that others struggle and that life sometimes is a struggle and it
is ok. It's the journey of life and it is what will build character and
strength. My kids will never learn compassion if they don't see
compassion from me. My kids will never learn about the world and make a
difference if they aren't exposed to the world.
Life is a journey - sometimes it is smooth and even, an easy ride.
Sometimes there are speed bumps and potholes and scary turns. Sometimes
you can't see the road ahead and you have to move forward with faith.
The entire journey is amazing bumps, brokenness, horizons and smooth
sailing.
The world will never be a better place if we aren't thankful and we
don't extend a helping hand to those in need. Sometimes, the greatest
lessons are to those of us helping rather than those receiving. Lessons
of growth and strength and character.
So today, in my worst day… I choose to "BE CHANGE". At the end of my
life it won't matter what I had in the bank account, where I shopped,
how I vacationed, or what I drove...what will matter is the legacy I
leave behind, how I raise my kids, my relationships with my friends and
family, and the love I left them with.
~Mom on the Hill and Be Change Runner
Week 10: What You Say??
Greetings Be Change Runners!
From the feedback we got, The LONG Road Ahead article came at the right time and was found very helpful by you. Out of all the emails we have sent, we got the most feedback on this one. So, that got us thinking… what would YOU like to see covered in the weekly email? Got questions? Need answers? Let us know and we will cover it!
Fundraising:
With us being halfway to marathon day, it is time to step up your fundraising efforts! You can create your own fundraising page at: http://grouprev.com/equalstart OR you can point your donors directly to the main fundraising page and they can make a donation on your behalf there. http://grouprev.com/equalstart . Either way, it is time to get the word out and let’s raise some funds for the amazing kids of Oak Ridge Elementary!!
Have you checked out the new and improved Be Change website? If not, be sure to take a look! Also, you can direct people to the website to see why you are running and they can make a donation on your behalf from there. www.BeChange.cc
7 Mistakes to Avoid on Your Long Runs
By Coach Jenny Hadfield
For Active.com
The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance. The secret in perfecting your long runs is to keep it simple and avoid making these common training mistakes.
1. Running too far too Quickly
Soon after you commit to a half or full marathon, it's time to train. Excitement from the target can encourage runners to tackle longer runs than their bodies are ready for at that point, which can quickly lead to aches, pains, burn out and poor performance down the road. The greatest way to assure your success on race day is to follow a plan that starts from where your current fitness level and mileage is. For example, if your longest run is 4 miles, you'll want to find a plan or create one of your own that starts no higher than 5 miles for the first long run. This may not look all that exciting. However, the goal isn't about how many miles you tackle each week; it's about getting to the start line healthy, fresh and ready to rumble. Start from where you are and you'll perform well, recover better, and have fun along the way.
2. Running too Fast
The difference between running for fitness and training for a long-distance running race is one stays consistent week to week (fitness) and the latter builds and progresses throughout the season. Because of this progression, it is important to vary your effort level as you train. In other words, run at a pace that is easy and conversational. If you can talk while you're running the long run, you're at the right effort. If you can't, you're running too fast. Avoid trying to run the long runs by a pace or target time. This sets you up for the race pace training disaster where you feel great for about four to six weeks, then things start to crumble when your energy levels decline, your body aches, and performance begins to suffer.
3. Fueling With too Much Sugar
Sports drinks and other on-the-run fueling products such as gels, beans and Clif Shot Blocks were originally invented to supplement your energy intake. Your body can only take in so much energy in the form of sugar, and when you exceed that level, it causes nausea and stomach upset. The idea is not to replace the energy lost while running but to only replenish some of what is lost. This, I believe has been lost in marketing translation.
Everyone will have their own unique menu for fueling on the go. Some go with sports drinks only as it contains both sugar, electrolytes and fluid and is easily digested. Others go with sports drinks plus a gel along the way. Still others go with the simplicity of water, use electrolyte tabs such as Nuun and Succeed or gels as their main source of energy. Confused yet? You should be. Endurance fueling has become as intimidating as selecting a cereal at the grocery store. Keep it simple and target to get in 30 to 60 grams of carbohydrate per hour for runs longer than 60 minutes.
If you are on the lighter side, lean toward the lower end of the range and vice versa. Practice this in training to identify which products agree with your system. Avoid mixing a sports drink with a gel or beans, as all of these products are designed at about a 6 to 7 percent sugar concentration to allow for quick absorption rates. If you mix sports drinks with a gel, this increases that concentration level and you'll develop sugar belly. You can also develop this condition if you take in too much sugar during the run. Keep track along the way, and you'll develop a recipe that works for you. Look at the carbohydrate content on the label. Aim for an hourly rate on the low end of the range, and tweak it from there. You'll avoid a lot of issues along the way and take in only what you need to replenish.
4. Running by Pace Rather Than Feel
The easiest way to bonk during a long run is to run it by a pace. Pace is only the outcome. It's not the target. When you run by feel (effort level) and stick with a conversation-pace effort, you'll always be in the right zone for that day. This is because there are a variety of things that affect performance and turn your normal easy 10:30 pace into a hard run.
Running on a very hot day will be much harder on the body. Lack of sleep, stress, training fatigue from other workouts and more can affect your performance. If the goal is to train in the easy effort so you can cover the distance and recover efficiently, you can't pin this running goal on a specific pace. Doing so can lead you to over training and under training and will rarely keep you in the optimal zone. Listen to your body, do a talk test, and stick within the easy zone when going the distance.
You'll teach your body how to utilize fat as the primary fuel source, get in quality time on your feet, and recover more quickly. As you develop your long-distance resume and your body adapts to running longer, you can weave in faster paced long runs to fine-tune race-day performances. But this is best left for those who are seasoned and have a solid base of miles behind them.
5. Running too Many Long Runs Back-to-Back
It's easy to get caught up in the numbers game. That is, getting in a lot of back-to-back long training runs and believing you have to run the race distance before you run the race. Just because you can do something, doesn't mean you should. A long run schedule should ebb and flow through two to three building weeks and cutback weeks to recover.
Once you get into the longer miles, you can alternate a longer run one weekend with a shorter run the next. This allows your body time to recover from the last effort before you hit your next building long run. Running too many long runs back to back (12, 13, 14, 15, 16...) can lead you quickly and efficiently to no man's land where you're fatigued and struggle to make it through the day. It's not about the total miles. It's about the quality of the long runs.
6. Training with a Buddy Even Though They Aren't in Your Pace
One of the best parts of being a long distance runner is running with a buddy or group but if they aren't at your fitness level you can end up running too quickly or slowly and both can have a negative effect on performance. I've already mentioned the reasons to avoid running too fast and going it too slowly can alter your natural stride and increase impact forces on the body. Train at your effort and find a buddy or group that closely matches it and schedule a post run breakfast to catch up with your buddies outside your zone.
7. Catching up on Mileage When you Have a Set Back
The training plan is a blueprint that will evolve and change as you progress through the season. In the event you get sick, miss a training run while on vacation or have other issues that get you off track along the way, it is better to merge back into the plan and modify than to try and catch up. This is one reason I create training plans over 14 to 20 weeks for half and full marathons. It allows for a few missed days and week. Avoid catching up with the plan and flow from where you are. When you miss a week due to illness, you are coming back from the illness and the time off. The best route is a few test runs of 30 minutes or so to remind your body that you're a runner. From there, you can build back up in mileage while keeping it at an easy effort for the return week. The key is to give your body time to get back into the swing of things rather than jumping back in. It is better to toe the line healthy and with a few less long runs under your belt than to show up hurt or fatigued after having crammed in all the scheduled runs. Your training plan is a work in progress. Let it naturally flow with the rhythm of your life.
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 10 | October 2nd – October 8th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 7 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 15 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 10 | October 2nd – October 8th
Sunday: REST DAY
Monday: 6 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 5 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
From the feedback we got, The LONG Road Ahead article came at the right time and was found very helpful by you. Out of all the emails we have sent, we got the most feedback on this one. So, that got us thinking… what would YOU like to see covered in the weekly email? Got questions? Need answers? Let us know and we will cover it!
Fundraising:
With us being halfway to marathon day, it is time to step up your fundraising efforts! You can create your own fundraising page at: http://grouprev.com/equalstart OR you can point your donors directly to the main fundraising page and they can make a donation on your behalf there. http://grouprev.com/equalstart . Either way, it is time to get the word out and let’s raise some funds for the amazing kids of Oak Ridge Elementary!!
Have you checked out the new and improved Be Change website? If not, be sure to take a look! Also, you can direct people to the website to see why you are running and they can make a donation on your behalf from there. www.BeChange.cc
7 Mistakes to Avoid on Your Long Runs
By Coach Jenny Hadfield
For Active.com
The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance. The secret in perfecting your long runs is to keep it simple and avoid making these common training mistakes.
1. Running too far too Quickly
Soon after you commit to a half or full marathon, it's time to train. Excitement from the target can encourage runners to tackle longer runs than their bodies are ready for at that point, which can quickly lead to aches, pains, burn out and poor performance down the road. The greatest way to assure your success on race day is to follow a plan that starts from where your current fitness level and mileage is. For example, if your longest run is 4 miles, you'll want to find a plan or create one of your own that starts no higher than 5 miles for the first long run. This may not look all that exciting. However, the goal isn't about how many miles you tackle each week; it's about getting to the start line healthy, fresh and ready to rumble. Start from where you are and you'll perform well, recover better, and have fun along the way.
2. Running too Fast
The difference between running for fitness and training for a long-distance running race is one stays consistent week to week (fitness) and the latter builds and progresses throughout the season. Because of this progression, it is important to vary your effort level as you train. In other words, run at a pace that is easy and conversational. If you can talk while you're running the long run, you're at the right effort. If you can't, you're running too fast. Avoid trying to run the long runs by a pace or target time. This sets you up for the race pace training disaster where you feel great for about four to six weeks, then things start to crumble when your energy levels decline, your body aches, and performance begins to suffer.
3. Fueling With too Much Sugar
Sports drinks and other on-the-run fueling products such as gels, beans and Clif Shot Blocks were originally invented to supplement your energy intake. Your body can only take in so much energy in the form of sugar, and when you exceed that level, it causes nausea and stomach upset. The idea is not to replace the energy lost while running but to only replenish some of what is lost. This, I believe has been lost in marketing translation.
Everyone will have their own unique menu for fueling on the go. Some go with sports drinks only as it contains both sugar, electrolytes and fluid and is easily digested. Others go with sports drinks plus a gel along the way. Still others go with the simplicity of water, use electrolyte tabs such as Nuun and Succeed or gels as their main source of energy. Confused yet? You should be. Endurance fueling has become as intimidating as selecting a cereal at the grocery store. Keep it simple and target to get in 30 to 60 grams of carbohydrate per hour for runs longer than 60 minutes.
If you are on the lighter side, lean toward the lower end of the range and vice versa. Practice this in training to identify which products agree with your system. Avoid mixing a sports drink with a gel or beans, as all of these products are designed at about a 6 to 7 percent sugar concentration to allow for quick absorption rates. If you mix sports drinks with a gel, this increases that concentration level and you'll develop sugar belly. You can also develop this condition if you take in too much sugar during the run. Keep track along the way, and you'll develop a recipe that works for you. Look at the carbohydrate content on the label. Aim for an hourly rate on the low end of the range, and tweak it from there. You'll avoid a lot of issues along the way and take in only what you need to replenish.
4. Running by Pace Rather Than Feel
The easiest way to bonk during a long run is to run it by a pace. Pace is only the outcome. It's not the target. When you run by feel (effort level) and stick with a conversation-pace effort, you'll always be in the right zone for that day. This is because there are a variety of things that affect performance and turn your normal easy 10:30 pace into a hard run.
Running on a very hot day will be much harder on the body. Lack of sleep, stress, training fatigue from other workouts and more can affect your performance. If the goal is to train in the easy effort so you can cover the distance and recover efficiently, you can't pin this running goal on a specific pace. Doing so can lead you to over training and under training and will rarely keep you in the optimal zone. Listen to your body, do a talk test, and stick within the easy zone when going the distance.
You'll teach your body how to utilize fat as the primary fuel source, get in quality time on your feet, and recover more quickly. As you develop your long-distance resume and your body adapts to running longer, you can weave in faster paced long runs to fine-tune race-day performances. But this is best left for those who are seasoned and have a solid base of miles behind them.
5. Running too Many Long Runs Back-to-Back
It's easy to get caught up in the numbers game. That is, getting in a lot of back-to-back long training runs and believing you have to run the race distance before you run the race. Just because you can do something, doesn't mean you should. A long run schedule should ebb and flow through two to three building weeks and cutback weeks to recover.
Once you get into the longer miles, you can alternate a longer run one weekend with a shorter run the next. This allows your body time to recover from the last effort before you hit your next building long run. Running too many long runs back to back (12, 13, 14, 15, 16...) can lead you quickly and efficiently to no man's land where you're fatigued and struggle to make it through the day. It's not about the total miles. It's about the quality of the long runs.
6. Training with a Buddy Even Though They Aren't in Your Pace
One of the best parts of being a long distance runner is running with a buddy or group but if they aren't at your fitness level you can end up running too quickly or slowly and both can have a negative effect on performance. I've already mentioned the reasons to avoid running too fast and going it too slowly can alter your natural stride and increase impact forces on the body. Train at your effort and find a buddy or group that closely matches it and schedule a post run breakfast to catch up with your buddies outside your zone.
7. Catching up on Mileage When you Have a Set Back
The training plan is a blueprint that will evolve and change as you progress through the season. In the event you get sick, miss a training run while on vacation or have other issues that get you off track along the way, it is better to merge back into the plan and modify than to try and catch up. This is one reason I create training plans over 14 to 20 weeks for half and full marathons. It allows for a few missed days and week. Avoid catching up with the plan and flow from where you are. When you miss a week due to illness, you are coming back from the illness and the time off. The best route is a few test runs of 30 minutes or so to remind your body that you're a runner. From there, you can build back up in mileage while keeping it at an easy effort for the return week. The key is to give your body time to get back into the swing of things rather than jumping back in. It is better to toe the line healthy and with a few less long runs under your belt than to show up hurt or fatigued after having crammed in all the scheduled runs. Your training plan is a work in progress. Let it naturally flow with the rhythm of your life.
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 10 | October 2nd – October 8th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 7 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 15 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 10 | October 2nd – October 8th
Sunday: REST DAY
Monday: 6 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 5 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
Week 9: The Long Road Ahead
Greetings Be Change Runners!
HALFWAY THERE!!!!
Congratulations runners! You have made it to the halfway mark of your training! HUGE accomplishment!!
THE LONG RUN:
The Long Run IS Your Marathon Training Program!
By Jeff Galloway, Cool Running
By going slowly, you can burn more fat, push back your endurance barriers and run faster at shorter distance races.
What is a long run?
The long run starts with the longest distance you’ve covered within the last two weeks and increases by one mile on a weekly long one up to 10 miles. At that point, you’ll shift to running long every other weekend, increasing by two miles each time. Once you reach 18 miles, increase by three miles every third week.
The mental benefits
While there are significant and continuing physical benefits from running long runs regularly, the mental ones are greater. Each week, I hear from beginning marathoners after they have just run the longest run of their lives. This produces mental momentum, self-confidence and a positive attitude. By slowing the pace and taking walk breaks, you can also experience a series of victories over fatigue with almost no risk of injury.
Pushing back your limits
As you push a mile or three farther on each long one, you push back your endurance limit. It’s important to go slowly on each of these (at least two minutes per mile slower than you could run that distance on that day) to make it easy for your muscles to extend their current endurance limit. When it’s really hot and humid, for example, you’ll need to run two and a half or three minutes per mile slower.
The most direct way to prepare for a marathon
As you extend the long one to 26 miles, you build the exact endurance necessary to complete the marathon (14 to 15 for the half marathon, eight to 10 for the 10K). Those who have marathon time goals can extend their capacity by running as far as 30 miles three to four weeks before the marathon. You’re actually pushing back your “endurance wall” with each long run.
Walk breaks speed recovery
Walk breaks, taken from the beginning, will also speed your recovery and make the extra distance on each run nothing more than a gentle challenge. By walking one to two minutes, after two to eight minutes of running, you shift the use of the muscle and reduce the intensity. Because you’re not using the muscle the same way continuously, you significantly increase the distance you can cover before fatigue sets in.
The long run builds endurance
As you extend a mile or three farther on each long one, you push back your endurance limit. It is important to go slowly on each of these (at least two minutes per mile slower than you could run that distance on that day) to make it easy for your muscles to extend their current endurance limit and recover afterward. As you lengthen the long one to 26 miles, you build the exact endurance necessary to complete the marathon. Walk breaks, taken from the beginning will also speed your recovery and make the extra distance on each run a gentle challenge.
On the non-long-run weekends, there are several options. Most runners will do a slow run of about half the distance of the current long run (up to 10 miles). On two to four of these “easy” weekends, it is wise to do a 5K road race to predict what you might be able to do in the marathon. Veterans will do speed sessions on some of the non-long weekends. If you’re feeling good during these shorter runs, you can run them continuously, but there’s no advantage in doing this. In other words, walk breaks are at your discretion on the shorter runs, including the ones during the week.
Long run facts:
Twenty miles with walking breaks equals 20 miles run continuously . . . at any speed (but you recover faster with walk breaks).
Forget about speed on long runs. Focus only on the component of endurance.
You can’t run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance on that day, accounting for heat, humidity, etc.
You won’t usually feel bad when you’re running too fast at the beginning of the run so you must force yourself to slow down.
The day before the long run should be a no-exercise day.
Walk breaks on long runs
Must be taken early and often to reduce pounding and fatigue
Must be taken often to allow the primary running muscles to recover fast – even when increasing long run length
Will also help most marathoners run faster in the marathon itself
The most important walk breaks are the ones taken during the first mile and the second most important set, those taken in the second mile, etc. When taken from the beginning of all long ones, walk breaks erase fatigue, speed recovery, reduce injury, and yet bestow all of the endurance of the distance covered. In other words, a slow long run with walk breaks gives you the same distance conditioning as a fast one, when both cover the same distance.
Be Change note: Based on our prior experience, we have found the best walk/run schedule is to walk for 1 minute at every mile marker.
ARE YOU ON FACEBOOK?
Post a photo of yourself sporting your Be Change shirt! We want to see you!!!
IMPORTANT MESSAGE FROM CIM:
Open Registration Closes October 1!
Registration is open to all runners until October 1, 11:59 PST, or until an entry cap of 7,500 is achieved, whichever comes first.
From October 2 until October 15, 11:59 p.m. PST, only entries from runners who meet the CIM Entry Standards will be accepted.
On October 16, if the entry cap of 7,500 has not been achieved, registration will reopen for everyone until November 1, 11:59 p.m. PST, or until the entry cap of 7,500 has been achieved.
Standard's FAQ
We currently have over 6000 runners registered.
Don't take a chance! Enter by October 1 at 11:59 p.m.
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 9 | September 25th – October 1st
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 7 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 10 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 9 | September 25th – October 1st
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 2 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 4 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
HALFWAY THERE!!!!
Congratulations runners! You have made it to the halfway mark of your training! HUGE accomplishment!!
THE LONG RUN:
The Long Run IS Your Marathon Training Program!
By Jeff Galloway, Cool Running
By going slowly, you can burn more fat, push back your endurance barriers and run faster at shorter distance races.
What is a long run?
The long run starts with the longest distance you’ve covered within the last two weeks and increases by one mile on a weekly long one up to 10 miles. At that point, you’ll shift to running long every other weekend, increasing by two miles each time. Once you reach 18 miles, increase by three miles every third week.
The mental benefits
While there are significant and continuing physical benefits from running long runs regularly, the mental ones are greater. Each week, I hear from beginning marathoners after they have just run the longest run of their lives. This produces mental momentum, self-confidence and a positive attitude. By slowing the pace and taking walk breaks, you can also experience a series of victories over fatigue with almost no risk of injury.
Pushing back your limits
As you push a mile or three farther on each long one, you push back your endurance limit. It’s important to go slowly on each of these (at least two minutes per mile slower than you could run that distance on that day) to make it easy for your muscles to extend their current endurance limit. When it’s really hot and humid, for example, you’ll need to run two and a half or three minutes per mile slower.
The most direct way to prepare for a marathon
As you extend the long one to 26 miles, you build the exact endurance necessary to complete the marathon (14 to 15 for the half marathon, eight to 10 for the 10K). Those who have marathon time goals can extend their capacity by running as far as 30 miles three to four weeks before the marathon. You’re actually pushing back your “endurance wall” with each long run.
Walk breaks speed recovery
Walk breaks, taken from the beginning, will also speed your recovery and make the extra distance on each run nothing more than a gentle challenge. By walking one to two minutes, after two to eight minutes of running, you shift the use of the muscle and reduce the intensity. Because you’re not using the muscle the same way continuously, you significantly increase the distance you can cover before fatigue sets in.
The long run builds endurance
As you extend a mile or three farther on each long one, you push back your endurance limit. It is important to go slowly on each of these (at least two minutes per mile slower than you could run that distance on that day) to make it easy for your muscles to extend their current endurance limit and recover afterward. As you lengthen the long one to 26 miles, you build the exact endurance necessary to complete the marathon. Walk breaks, taken from the beginning will also speed your recovery and make the extra distance on each run a gentle challenge.
On the non-long-run weekends, there are several options. Most runners will do a slow run of about half the distance of the current long run (up to 10 miles). On two to four of these “easy” weekends, it is wise to do a 5K road race to predict what you might be able to do in the marathon. Veterans will do speed sessions on some of the non-long weekends. If you’re feeling good during these shorter runs, you can run them continuously, but there’s no advantage in doing this. In other words, walk breaks are at your discretion on the shorter runs, including the ones during the week.
Long run facts:
Twenty miles with walking breaks equals 20 miles run continuously . . . at any speed (but you recover faster with walk breaks).
Forget about speed on long runs. Focus only on the component of endurance.
You can’t run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance on that day, accounting for heat, humidity, etc.
You won’t usually feel bad when you’re running too fast at the beginning of the run so you must force yourself to slow down.
The day before the long run should be a no-exercise day.
Walk breaks on long runs
Must be taken early and often to reduce pounding and fatigue
Must be taken often to allow the primary running muscles to recover fast – even when increasing long run length
Will also help most marathoners run faster in the marathon itself
The most important walk breaks are the ones taken during the first mile and the second most important set, those taken in the second mile, etc. When taken from the beginning of all long ones, walk breaks erase fatigue, speed recovery, reduce injury, and yet bestow all of the endurance of the distance covered. In other words, a slow long run with walk breaks gives you the same distance conditioning as a fast one, when both cover the same distance.
Be Change note: Based on our prior experience, we have found the best walk/run schedule is to walk for 1 minute at every mile marker.
ARE YOU ON FACEBOOK?
Post a photo of yourself sporting your Be Change shirt! We want to see you!!!
IMPORTANT MESSAGE FROM CIM:
Open Registration Closes October 1!
Registration is open to all runners until October 1, 11:59 PST, or until an entry cap of 7,500 is achieved, whichever comes first.
From October 2 until October 15, 11:59 p.m. PST, only entries from runners who meet the CIM Entry Standards will be accepted.
On October 16, if the entry cap of 7,500 has not been achieved, registration will reopen for everyone until November 1, 11:59 p.m. PST, or until the entry cap of 7,500 has been achieved.
Standard's FAQ
We currently have over 6000 runners registered.
Don't take a chance! Enter by October 1 at 11:59 p.m.
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 9 | September 25th – October 1st
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 7 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 10 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 9 | September 25th – October 1st
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 2 mile run
Wednesday: Cardio/Core work
Thursday: 4 mile run
Friday: Cardio/Core work
Saturday: 4 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
Week 8: Show Me The Money!
Greetings Be Change Runners!
Congratulations on entering week 8 of your 18 week training!!
Marathon runners: This is a big week for you; you will be running a half marathon distance! Exciting stuff!!
Half marathon/relay runners: You are jumping to 6 miles this week. For many of you, this will be the longest distance that you have ever gone! You can do this!!
WEEK 8
-You should have your Be Change running shirt by now. If you do not, please email gruvers@bechange.cc.
-Personal fundraising pages should be created and you should be getting the word out! See below for more information.
-You should be registered on the Be Change website to be a Be Change runner. www.bechange.cc
-You should be registered to run CIM. See below. It is filling up fast!
SHOW ME THE MONEY!
It has been very exciting to see the donations come in on behalf of the children of Oak Ridge Elementary!! Wanted to give a shout out to a few of our runners…
Top fundraisers to date: Ivan Castro, David Bry and Jenna Velasquez. WAY TO GO!! Keep ‘em coming!!
Mark Snyder and Jill Goonight, you are off to a great start!!
Family and friends have probably asked about or at least noticed what you are doing. Be sure to share with them that you are running for a reason, the children of Oak Park. GET THE WORD OUT! We have set up a master fundraising page that you can build yours off of. Super simple! http://grouprev.com/equalstart
Need help? Contact Sherene at (916) 856-5648
Helpful fundraising tools: http://extramilerun.com/fundraising.php
We are 77 days away from marathon day; do not wait any longer to get started with your fundraising!
SIGN UP NOW!
CIM full marathon entry cap is 7500. Currently there are 5653 runners registered for the full marathon. Open registration closes on October 1st or when the entry cap is reached. Faster runners have another opportunity to enter from October 2nd to 15th (based on qualifying times grouped by age).
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 8 | September 18th – September 24th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 13 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 8 | September 18th – September 24th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 6 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
Congratulations on entering week 8 of your 18 week training!!
Marathon runners: This is a big week for you; you will be running a half marathon distance! Exciting stuff!!
Half marathon/relay runners: You are jumping to 6 miles this week. For many of you, this will be the longest distance that you have ever gone! You can do this!!
WEEK 8
-You should have your Be Change running shirt by now. If you do not, please email gruvers@bechange.cc.
-Personal fundraising pages should be created and you should be getting the word out! See below for more information.
-You should be registered on the Be Change website to be a Be Change runner. www.bechange.cc
-You should be registered to run CIM. See below. It is filling up fast!
SHOW ME THE MONEY!
It has been very exciting to see the donations come in on behalf of the children of Oak Ridge Elementary!! Wanted to give a shout out to a few of our runners…
Top fundraisers to date: Ivan Castro, David Bry and Jenna Velasquez. WAY TO GO!! Keep ‘em coming!!
Mark Snyder and Jill Goonight, you are off to a great start!!
Family and friends have probably asked about or at least noticed what you are doing. Be sure to share with them that you are running for a reason, the children of Oak Park. GET THE WORD OUT! We have set up a master fundraising page that you can build yours off of. Super simple! http://grouprev.com/equalstart
Need help? Contact Sherene at (916) 856-5648
Helpful fundraising tools: http://extramilerun.com/fundraising.php
We are 77 days away from marathon day; do not wait any longer to get started with your fundraising!
SIGN UP NOW!
CIM full marathon entry cap is 7500. Currently there are 5653 runners registered for the full marathon. Open registration closes on October 1st or when the entry cap is reached. Faster runners have another opportunity to enter from October 2nd to 15th (based on qualifying times grouped by age).
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 8 | September 18th – September 24th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 13 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 8 | September 18th – September 24th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 6 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
Week 7: Make It A Family Affair!
Greetings Be Change Runners!
Hope you enjoyed your shorter runs last week! Marathon runners, you will be increasing to 12 miles this Saturday and half marathoners and relay runners, enjoy one more week of 45 minutes because next week you are increasing to 6 miles!
We are so proud of all of you for sticking to your commitment to run on behalf of a child. Training is not easy, no matter what distance you are training for. It takes a ton of dedication and a ton of commitment to get in the training runs. We know it is not easy and we are thankful for your dedication.
Family Planning
Are you feeling a little guilty leaving the little ones at home? Get your runs in without the guilt… make it a family affair!
Introduce kids to running for a lifetime of healthy living.
By Jeff Galloway Image by Renee Vernon From the September 2011 issue of Runner's World
Here's a true story: When I was 13, I was inactive, overweight, and a poor student. My parents persuaded me to join my school cross-country team to get some exercise. The interactions and positive experiences I had while running changed my life. I had more energy, I was happier, and I started doing better in school (eventually, I even made it to the Olympics!). Here's how to safely get children of all ages excited about running—for life.
AGES 6 AND UNDER
HOW FAR? Not very. At this age, playing chase or racing Dad to the mailbox is a great way to introduce kids to running.
RUN/WALK RATIO Run segments should be no longer than 10 to 20 seconds. Walk one to two minutes between each.
AGES 7 TO 9
HOW FAR? Start with a quarter of a mile. Every week, add a minute or two until you both can complete a mile. If your kid is having a blast, keep adding time until you're up to 3.5 miles—at that point you can talk about run/walking a 5-K together.
RUN/WALK RATIO Jog for 10 seconds and walk for 40 seconds. Each week, increase the run portion by five seconds and decrease the walk portion by five seconds until you're at a 30/30 ratio.
AGES 10 TO 12
HOW FAR? Begin with a half mile. Each week, run an additional quarter mile. Build up to whatever mileage feels comfortable—most kids this age can run up to a 10-K.
RUN/WALK RATIO Start with one minute running/one minute walking. If that seems too easy, raise it to 2:1—work up to 4:1 if she continues to feel comfortable.
ARE YOU SIGNED UP??
Please make sure that you have registered as a runner at www.bechange.cc and
are registered to run the California International Marathon http://www.runcim.org/
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 7 | September 11th – September 17th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 12 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 7 | September 11th – September 17th
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 2 mile run
Wednesday: Cardio/Core work
Thursday: 2 mile run
Friday: Cardio/Core work
Saturday: 45 minute run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
Hope you enjoyed your shorter runs last week! Marathon runners, you will be increasing to 12 miles this Saturday and half marathoners and relay runners, enjoy one more week of 45 minutes because next week you are increasing to 6 miles!
We are so proud of all of you for sticking to your commitment to run on behalf of a child. Training is not easy, no matter what distance you are training for. It takes a ton of dedication and a ton of commitment to get in the training runs. We know it is not easy and we are thankful for your dedication.
Family Planning
Are you feeling a little guilty leaving the little ones at home? Get your runs in without the guilt… make it a family affair!
Introduce kids to running for a lifetime of healthy living.
By Jeff Galloway Image by Renee Vernon From the September 2011 issue of Runner's World
Here's a true story: When I was 13, I was inactive, overweight, and a poor student. My parents persuaded me to join my school cross-country team to get some exercise. The interactions and positive experiences I had while running changed my life. I had more energy, I was happier, and I started doing better in school (eventually, I even made it to the Olympics!). Here's how to safely get children of all ages excited about running—for life.
AGES 6 AND UNDER
HOW FAR? Not very. At this age, playing chase or racing Dad to the mailbox is a great way to introduce kids to running.
RUN/WALK RATIO Run segments should be no longer than 10 to 20 seconds. Walk one to two minutes between each.
AGES 7 TO 9
HOW FAR? Start with a quarter of a mile. Every week, add a minute or two until you both can complete a mile. If your kid is having a blast, keep adding time until you're up to 3.5 miles—at that point you can talk about run/walking a 5-K together.
RUN/WALK RATIO Jog for 10 seconds and walk for 40 seconds. Each week, increase the run portion by five seconds and decrease the walk portion by five seconds until you're at a 30/30 ratio.
AGES 10 TO 12
HOW FAR? Begin with a half mile. Each week, run an additional quarter mile. Build up to whatever mileage feels comfortable—most kids this age can run up to a 10-K.
RUN/WALK RATIO Start with one minute running/one minute walking. If that seems too easy, raise it to 2:1—work up to 4:1 if she continues to feel comfortable.
ARE YOU SIGNED UP??
Please make sure that you have registered as a runner at www.bechange.cc and
are registered to run the California International Marathon http://www.runcim.org/
TRAINING THIS WEEK
MARATHON
Training plan for WEEK 7 | September 11th – September 17th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 12 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 7 | September 11th – September 17th
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 2 mile run
Wednesday: Cardio/Core work
Thursday: 2 mile run
Friday: Cardio/Core work
Saturday: 45 minute run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
Week 6: BURRRRRR IT'S COLD IN HERE!
Greetings Be Change Runners!
Marathon runners: YOU DID IT! DOUBLE DIGITS!
Half Marathoners and Relay runners: This week we have added the half marathon/relay schedule to our weekly email as our number of half marathoners and relay teams are growing by leaps and bounds! We encourage you to get the word out! 26.2 miles might not be in the cards for everyone but how about encouraging your friends to get 4 other friends together to form a team to run for a reason?
The distance of the relays are as follows:
5.9 miles
7.6 miles
7.0 miles
5.7 miles
FUNDRAISING: The question has come up about how much are you expected to raise. The answer to that question is that you are not expected to raise any certain amount. We have set up a goal for each distance but know that not everyone can achieve that. We are just as happy with $100.00 as we are with $1000.00. We have found that when people hear what you are doing, that you are running on behalf of a child that they want to give. Some can give $5, some can give more.
Helpful fundraising tips:
-Get the word out. Facebook, tweet, email.
Last year I asked all of my Facebook friends give $5 or $10. People that don't have a lot to give but want to give can often times give that amount. I was shocked at how many people logged onto my fundraising page to give because that was a doable amount for them. Let people know that no donation is too small.
-Send your fundraising page out to everyone you know and ask them to pass it on.
-Get Creative!
One of our runners Ivan Castro organized a poker/karaoke night and raised $400.00!! Way to go Ivan!!!
Suggested fundraising amounts:
Full Marathon runner: $1000.00
Half Marathon runner: $500.00
Relay runner: $250.00 per team member
Be Change Shirts: Hopefully by now, all registered runners have received their Be Change running shirt. If you have registered as a runner but have not picked up your shirt yet, you can do so at the Saturday team run or you can pick up directly at Capital Christian Center 8:00-3:00 Monday - Thursday. Please be sure to call ahead of time to let us know to expect you. 916.856.5648
FUEL
By Jason Harper ( http://www.jasonharper.cc )
We are passionate about getting you educated and equipped to be strong on the course. Over the length of a run, your body is burning a large amount of calories. Do not attempt to replace what your burn. Instead, we have been personally coached by the endurance community nutritional expert Steve Born of Hammer Nutrition ( http://www.hammernutrition.com ) and he has taught us (and you) to keep consumption to less than 300 calories per hour though you may be burning upwards of 1000.
A wealth of information has been written and you too can become and expert by learning. Visit Steve's Info Library http://www.hammernutrition.com/knowledge/essential-knowledge/
If you are limited on time, learn the Essentials of Fueling http://www.hammernutrition.com/knowledge/essentials-to-getting-started-with-hammer-nutrition.14947.html?sect=essential-knowledge-section by spending some time reading up. Because Hammer does NOT use simple sugars in their products, you can stave off the late mile crash! We offer Hammer Products at all Saturday Runs for you as part of the Be Change family ( http://www.bechange.cc ).
To ice bath or not to ice bath?
Although most of us don’t like a cold shower, an ice bath right after an intense running session can actually do wonders for your body. It’s a fact that right after an intense activity, like a long run or a set of short sprints, your muscles experience microtrauma. These are small tears in the muscle fibers, which are perfectly normal for runners. You’re probably feeling some of it when your muscles hurt after an exhausting run, but you won’t feel every tear since they are, as the name implies, micro.
Because of the very low temperature, ice bath also becomes a great treatment for muscle soreness, strain, and inflammation. It also prevents the breakdown of muscle tissues. The cold water will stimulate muscle cells to start repairing the muscle tears.
As you immerse yourself in the ice bath, you’ll get relief from your sore muscles, let’s say your calves. The good thing about the ice bath is that your other leg muscles are also being treated in the process, like your hamstring, gluteus, and quadriceps. Thus, it gives your body optimal conditions for recovery.
Things to remember
Don’t stay too long in the tub: Ten minutes should be more than enough time to stay in the tub. Stay for more than twenty and you’ll risk suffering from cold-induced muscle damage.
Your first few sessions will be the hardest
It would be a great idea if you would have something to keep you warm by your side, perhaps a cup of hot chocolate or tea. You might also want to find something to do while under ice bath therapy. You could bring a running book or a magazine with you.
Take a warm bath or shower around 30 minutes to an hour later
Muscles, along with the tissues, have a tendency to become stiff and tense in extreme cold.
There are times when you might want to jump out of the tub because you can’t handle the cold
I would suggest that you try your best to handle it. Keep yourself motivated by keeping in mind that this therapy will help your muscles recover, thus, possibly allowing you to have a better performance in your next run. Extremely cold ice baths, colder than the advised temperature, could result to fainting
It’s always best to check the temperature from time to time. It’s also better if you let someone know that you’re in the tub with ice. Do this for safety reasons.
Now, you’re quite ready to take an ice bath. The therapy will surely help you reach your athletic goals, whatever they may be. Famous athletes will tell you that ice bath therapy works great. They believe that ice bath therapy gives them speedy recovery, and at the same time, helps in preventing injuries.
www.runaddicts.net
Are the long runs starting to make you feel a little achy? Be Change Runner & Certified Massage Therapist Coleman Phillips is offering an amazing deal for our runners. $50 for a one hour massage and $25 of it goes to Be Change and even better, he comes directly to you! No need to leave your home! You can meet Coleman most Saturday's at the team run or contact him directly at (706) 766-0298 or me@colemanphillips.com
MARATHON
Training plan for WEEK 6 | September 4th - September 10th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 5 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 7 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 6 | September 4th - September 10th
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 3 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 45 minute run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Marathon runners: YOU DID IT! DOUBLE DIGITS!
Half Marathoners and Relay runners: This week we have added the half marathon/relay schedule to our weekly email as our number of half marathoners and relay teams are growing by leaps and bounds! We encourage you to get the word out! 26.2 miles might not be in the cards for everyone but how about encouraging your friends to get 4 other friends together to form a team to run for a reason?
The distance of the relays are as follows:
5.9 miles
7.6 miles
7.0 miles
5.7 miles
FUNDRAISING: The question has come up about how much are you expected to raise. The answer to that question is that you are not expected to raise any certain amount. We have set up a goal for each distance but know that not everyone can achieve that. We are just as happy with $100.00 as we are with $1000.00. We have found that when people hear what you are doing, that you are running on behalf of a child that they want to give. Some can give $5, some can give more.
Helpful fundraising tips:
-Get the word out. Facebook, tweet, email.
Last year I asked all of my Facebook friends give $5 or $10. People that don't have a lot to give but want to give can often times give that amount. I was shocked at how many people logged onto my fundraising page to give because that was a doable amount for them. Let people know that no donation is too small.
-Send your fundraising page out to everyone you know and ask them to pass it on.
-Get Creative!
One of our runners Ivan Castro organized a poker/karaoke night and raised $400.00!! Way to go Ivan!!!
Suggested fundraising amounts:
Full Marathon runner: $1000.00
Half Marathon runner: $500.00
Relay runner: $250.00 per team member
Be Change Shirts: Hopefully by now, all registered runners have received their Be Change running shirt. If you have registered as a runner but have not picked up your shirt yet, you can do so at the Saturday team run or you can pick up directly at Capital Christian Center 8:00-3:00 Monday - Thursday. Please be sure to call ahead of time to let us know to expect you. 916.856.5648
FUEL
By Jason Harper ( http://www.jasonharper.cc )
We are passionate about getting you educated and equipped to be strong on the course. Over the length of a run, your body is burning a large amount of calories. Do not attempt to replace what your burn. Instead, we have been personally coached by the endurance community nutritional expert Steve Born of Hammer Nutrition ( http://www.hammernutrition.com ) and he has taught us (and you) to keep consumption to less than 300 calories per hour though you may be burning upwards of 1000.
A wealth of information has been written and you too can become and expert by learning. Visit Steve's Info Library http://www.hammernutrition.com/knowledge/essential-knowledge/
If you are limited on time, learn the Essentials of Fueling http://www.hammernutrition.com/knowledge/essentials-to-getting-started-with-hammer-nutrition.14947.html?sect=essential-knowledge-section by spending some time reading up. Because Hammer does NOT use simple sugars in their products, you can stave off the late mile crash! We offer Hammer Products at all Saturday Runs for you as part of the Be Change family ( http://www.bechange.cc ).
To ice bath or not to ice bath?
Although most of us don’t like a cold shower, an ice bath right after an intense running session can actually do wonders for your body. It’s a fact that right after an intense activity, like a long run or a set of short sprints, your muscles experience microtrauma. These are small tears in the muscle fibers, which are perfectly normal for runners. You’re probably feeling some of it when your muscles hurt after an exhausting run, but you won’t feel every tear since they are, as the name implies, micro.
Because of the very low temperature, ice bath also becomes a great treatment for muscle soreness, strain, and inflammation. It also prevents the breakdown of muscle tissues. The cold water will stimulate muscle cells to start repairing the muscle tears.
As you immerse yourself in the ice bath, you’ll get relief from your sore muscles, let’s say your calves. The good thing about the ice bath is that your other leg muscles are also being treated in the process, like your hamstring, gluteus, and quadriceps. Thus, it gives your body optimal conditions for recovery.
Things to remember
Don’t stay too long in the tub: Ten minutes should be more than enough time to stay in the tub. Stay for more than twenty and you’ll risk suffering from cold-induced muscle damage.
Your first few sessions will be the hardest
It would be a great idea if you would have something to keep you warm by your side, perhaps a cup of hot chocolate or tea. You might also want to find something to do while under ice bath therapy. You could bring a running book or a magazine with you.
Take a warm bath or shower around 30 minutes to an hour later
Muscles, along with the tissues, have a tendency to become stiff and tense in extreme cold.
There are times when you might want to jump out of the tub because you can’t handle the cold
I would suggest that you try your best to handle it. Keep yourself motivated by keeping in mind that this therapy will help your muscles recover, thus, possibly allowing you to have a better performance in your next run. Extremely cold ice baths, colder than the advised temperature, could result to fainting
It’s always best to check the temperature from time to time. It’s also better if you let someone know that you’re in the tub with ice. Do this for safety reasons.
Now, you’re quite ready to take an ice bath. The therapy will surely help you reach your athletic goals, whatever they may be. Famous athletes will tell you that ice bath therapy works great. They believe that ice bath therapy gives them speedy recovery, and at the same time, helps in preventing injuries.
www.runaddicts.net
Are the long runs starting to make you feel a little achy? Be Change Runner & Certified Massage Therapist Coleman Phillips is offering an amazing deal for our runners. $50 for a one hour massage and $25 of it goes to Be Change and even better, he comes directly to you! No need to leave your home! You can meet Coleman most Saturday's at the team run or contact him directly at (706) 766-0298 or me@colemanphillips.com
MARATHON
Training plan for WEEK 6 | September 4th - September 10th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 5 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 7 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 6 | September 4th - September 10th
Sunday: REST DAY
Monday: 4 mile run
Tuesday: 3 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 45 minute run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Week 5:Dying of Thirst... Literally!
Greetings Be Change Runners!
Drum roll please... DOUBLE DIGITS!! Yes, this week marks our first double digit run! Longer runs equal new things to think about. Most importantly, HYDRATION!
_____________________________________
DYING OF THIRST...Hydrate Correctly!
By Jason Harper
As you exert effort, your body needs to keep itself and cool. Even during colder weather, the body seats and uses liquid to keep blood moving. Dehydration is a major deterrent to successful running. In fact, as your body lacks hydration, its performance ability diminishes greatly. To keep it simple, you must stay hydrated!
On runs less than 60 minutes in cooler weather, you are usually safe. In hotter weather, any activity beyond 30 minutes we must be intentional about hydration. I have personally paced and crewed people who became dehydrated to the point that they had lost 9% of their body weight. In September of last year, while running the Rio Del Lago 100, I was pulled from the course at mile 44 for Renal Failure in the kidneys. The reason....dehydration.
We challenge our runners, joggers, and walkers to consume 22-24 oz of water per hour of exertion. During July runs, this amount can double. Don't mess around. Pick up a sports bottle and strap and bring it to every run.
Next week, I will build on this by adding fuel to your water. For, now, good old water should do the trick.
_______________________________________
Put a face to your cause. Want to meet some of the kids that you are running for? We have an awesome opportunity for you to not only meet, but to hang out with some of the BE Change kids and their families. Meeting these amazing kids will inspire you to move mountains to change their situation. Last year at mile 23, when I did not want to take another step, I thought of the kids of Oak Park and knew that moving forward was my only option. You see, as runners we will challenge ourselves to 26.2 miles of running and in exchange, we will help ease the challenges that these kids face daily.
Oak Ridge Elementary Back to School BBQ: We need 10 Be Change volunteers for our Back to School BBQ at Oak Ridge Elementary. Please reply to this email if you are able to volunteer and be sure to wear your Be Change shirt. Not able to stay for the whole BBQ? No problem, you can still stop by and meet the kids. The BBQ is for all of the families that attend Oak Ridge Elementary.
WHERE:
Oak Ridge Elementary
4501 Martin Luther King Jr Bl
Sacramento, CA 95820-2799
WHEN:
Saturday, September 3, 2011
11 AM - 1 PM
Need a couple of volunteers to come at 9:30
Fundraising: Get the word out. Let people know that you are running a marathon, half marathon or a relay on behalf of an inner-city child.
For printable fundraising tools visit: www.bechange.cc
To set up your own fundraising web page, visit: http://grouprev.com/equalstart
If you are interested in having a fundraising page but need a little help, let us know and we would be happy to help you get it up and running. Do you have checks to turn in? Please mail or drop off to:
Sherene Gruver
c/o Be Change, CCC
9470 Micron Ave
Sacramento, CA 95827
LONG RUNS: If you want to do your long runs with other Be Change runners but Saturdays do not work for you, let me know. I have a runner that is looking for Sunday runners.
RELAY: If you are looking to join a relay team or need runners for your team, head out to the Saturday run and get connected. Let run leader know at the beginning of the run that you wish to be part of a relay team and we can try and sync you with other runners.
AIDS Run/Walk: We have a great opportunity for you if you are looking for a small race to compete in before the CIM. The race is only 5k but is an official champion timed chipped run/walk. The fee is $25.00 per person. This fee will include a t-shirt with the race on it as well as Be Change on the back of it. Your support will provide HIV prevention, education, testing, counseling, medical care & support. Join us in walking or running for this important cause. www.sacvalleyaidsrunwalk.org
Training plan for WEEK 5 | August 28th - September 1st
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 5 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 10 mile run Oak Ridge Elementary Back to School BBQ
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
So proud and so thankful for you all! Keep up the good work!!
Drum roll please... DOUBLE DIGITS!! Yes, this week marks our first double digit run! Longer runs equal new things to think about. Most importantly, HYDRATION!
_____________________________________
DYING OF THIRST...Hydrate Correctly!
By Jason Harper
As you exert effort, your body needs to keep itself and cool. Even during colder weather, the body seats and uses liquid to keep blood moving. Dehydration is a major deterrent to successful running. In fact, as your body lacks hydration, its performance ability diminishes greatly. To keep it simple, you must stay hydrated!
On runs less than 60 minutes in cooler weather, you are usually safe. In hotter weather, any activity beyond 30 minutes we must be intentional about hydration. I have personally paced and crewed people who became dehydrated to the point that they had lost 9% of their body weight. In September of last year, while running the Rio Del Lago 100, I was pulled from the course at mile 44 for Renal Failure in the kidneys. The reason....dehydration.
We challenge our runners, joggers, and walkers to consume 22-24 oz of water per hour of exertion. During July runs, this amount can double. Don't mess around. Pick up a sports bottle and strap and bring it to every run.
Next week, I will build on this by adding fuel to your water. For, now, good old water should do the trick.
_______________________________________
Put a face to your cause. Want to meet some of the kids that you are running for? We have an awesome opportunity for you to not only meet, but to hang out with some of the BE Change kids and their families. Meeting these amazing kids will inspire you to move mountains to change their situation. Last year at mile 23, when I did not want to take another step, I thought of the kids of Oak Park and knew that moving forward was my only option. You see, as runners we will challenge ourselves to 26.2 miles of running and in exchange, we will help ease the challenges that these kids face daily.
Oak Ridge Elementary Back to School BBQ: We need 10 Be Change volunteers for our Back to School BBQ at Oak Ridge Elementary. Please reply to this email if you are able to volunteer and be sure to wear your Be Change shirt. Not able to stay for the whole BBQ? No problem, you can still stop by and meet the kids. The BBQ is for all of the families that attend Oak Ridge Elementary.
WHERE:
Oak Ridge Elementary
4501 Martin Luther King Jr Bl
Sacramento, CA 95820-2799
WHEN:
Saturday, September 3, 2011
11 AM - 1 PM
Need a couple of volunteers to come at 9:30
Fundraising: Get the word out. Let people know that you are running a marathon, half marathon or a relay on behalf of an inner-city child.
For printable fundraising tools visit: www.bechange.cc
To set up your own fundraising web page, visit: http://grouprev.com/equalstart
If you are interested in having a fundraising page but need a little help, let us know and we would be happy to help you get it up and running. Do you have checks to turn in? Please mail or drop off to:
Sherene Gruver
c/o Be Change, CCC
9470 Micron Ave
Sacramento, CA 95827
LONG RUNS: If you want to do your long runs with other Be Change runners but Saturdays do not work for you, let me know. I have a runner that is looking for Sunday runners.
RELAY: If you are looking to join a relay team or need runners for your team, head out to the Saturday run and get connected. Let run leader know at the beginning of the run that you wish to be part of a relay team and we can try and sync you with other runners.
AIDS Run/Walk: We have a great opportunity for you if you are looking for a small race to compete in before the CIM. The race is only 5k but is an official champion timed chipped run/walk. The fee is $25.00 per person. This fee will include a t-shirt with the race on it as well as Be Change on the back of it. Your support will provide HIV prevention, education, testing, counseling, medical care & support. Join us in walking or running for this important cause. www.sacvalleyaidsrunwalk.org
Training plan for WEEK 5 | August 28th - September 1st
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 5 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 10 mile run Oak Ridge Elementary Back to School BBQ
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
So proud and so thankful for you all! Keep up the good work!!
Week 4 | Watch Your Step!
Greetings Be Change Runners!
Wow! Week four already… time flies when you are having fun! First off, we would like to tell you how proud of you we are! It takes commitment and hard work to train for a run and we applaud you!
Congratulations to Be Change runners Erika Small and Kyle Roberts for KILLING the Iron Express 50 Mile Endurance Run. It was their first 50 mile run and they did amazing! It is astonishing what you can accomplish when you ‘Run for a Reason.’
Watch your step! Foot Strike & Cadence
By Jason Harper
Last week we spoke of breathing while running. It is essential to control your breathing. This week, let’s add foot strike and cadence to the things to consider.
Foot strike is the way your foot strikes the ground. This varies runner to runner. Regardless of where your foot strikes, we must be conscience of how hard our foot strikes the ground. We need not gallop but a stride with less impact. When asked how high to I lift my feet, I respond, "high enough, only to clear the earth." Any more is wasted energy and a way to potentially introduce a stress fracture.
With a lower stride, add to it a shorter stride. Try shortening your stride by 1/3 on your next run. Yet to maintain speed, you will need to take more steps per mile. In the long run, this will actually preserve your strength. More strides is easier than harder landing strides. The amount of strides per minute is called CADENCE.
"In order to maintain pace, increase your cadence."
A good cadence is counting the number of left foot strikes per minute. Try for 80-90 left foot strikes per minute.
______________________
Now that you are in week 4, there a few things to take care of besides running. Have you set up your fundraising page yet? If not, be sure to do so ASAP. Family and friends have probably asked about or at least noticed what you are doing. Be sure to share with them that you are running for a reason, the children of Oak Park. GET THE WORD OUT! We have set up a master fundraising page that you can build yours off of. Super simple!
http://grouprev.com/equalstart
Registration:
Be sure you have signed up to be a Be Change runner: https://equalstart.webconnex.com/Runforareason2011
Don’t forget to sign up to run the California International Marathon: http://www.runcim.org/page/show/282989-registration-information
Want to get in a practice race prior to CIM?
We have a great opportunity for you if you are looking for a small race to compete in before the CIM. Our Be Change team has got involved in the past with the Sacramento Valley AIDS Run/Walk. The race day is Sunday, September 18th at the West steps of the Capitol. We have an amazing partnership with CARES. CARES stands for Center For Aids Research, Education & Services. It is an organization that we strongly support and believe in what they stand for. Please check out their website for more information about who they are http://www.caresclinic.org/
The race is only 5k but is an official champion timed chipped run/walk. The fee is $25.00 per person. This fee will include a t-shirt with the race on it as well as Be Change on the back of it. Your support will provide HIV prevention, education, testing, counseling, medical care & support. Join us in walking or running for this important cause. We would love to have as many of you as we can participate! Please click on the link below to register. You must register by September 1st.
https://ccc.webconnex.com/aidsrun
Training plan for WEEK 4: August 21st- August 27th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 9 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
~The Be Change Team
Wow! Week four already… time flies when you are having fun! First off, we would like to tell you how proud of you we are! It takes commitment and hard work to train for a run and we applaud you!
Congratulations to Be Change runners Erika Small and Kyle Roberts for KILLING the Iron Express 50 Mile Endurance Run. It was their first 50 mile run and they did amazing! It is astonishing what you can accomplish when you ‘Run for a Reason.’
Watch your step! Foot Strike & Cadence
By Jason Harper
Last week we spoke of breathing while running. It is essential to control your breathing. This week, let’s add foot strike and cadence to the things to consider.
Foot strike is the way your foot strikes the ground. This varies runner to runner. Regardless of where your foot strikes, we must be conscience of how hard our foot strikes the ground. We need not gallop but a stride with less impact. When asked how high to I lift my feet, I respond, "high enough, only to clear the earth." Any more is wasted energy and a way to potentially introduce a stress fracture.
With a lower stride, add to it a shorter stride. Try shortening your stride by 1/3 on your next run. Yet to maintain speed, you will need to take more steps per mile. In the long run, this will actually preserve your strength. More strides is easier than harder landing strides. The amount of strides per minute is called CADENCE.
"In order to maintain pace, increase your cadence."
A good cadence is counting the number of left foot strikes per minute. Try for 80-90 left foot strikes per minute.
______________________
Now that you are in week 4, there a few things to take care of besides running. Have you set up your fundraising page yet? If not, be sure to do so ASAP. Family and friends have probably asked about or at least noticed what you are doing. Be sure to share with them that you are running for a reason, the children of Oak Park. GET THE WORD OUT! We have set up a master fundraising page that you can build yours off of. Super simple!
http://grouprev.com/equalstart
Registration:
Be sure you have signed up to be a Be Change runner: https://equalstart.webconnex.com/Runforareason2011
Don’t forget to sign up to run the California International Marathon: http://www.runcim.org/page/show/282989-registration-information
Want to get in a practice race prior to CIM?
We have a great opportunity for you if you are looking for a small race to compete in before the CIM. Our Be Change team has got involved in the past with the Sacramento Valley AIDS Run/Walk. The race day is Sunday, September 18th at the West steps of the Capitol. We have an amazing partnership with CARES. CARES stands for Center For Aids Research, Education & Services. It is an organization that we strongly support and believe in what they stand for. Please check out their website for more information about who they are http://www.caresclinic.org/
The race is only 5k but is an official champion timed chipped run/walk. The fee is $25.00 per person. This fee will include a t-shirt with the race on it as well as Be Change on the back of it. Your support will provide HIV prevention, education, testing, counseling, medical care & support. Join us in walking or running for this important cause. We would love to have as many of you as we can participate! Please click on the link below to register. You must register by September 1st.
https://ccc.webconnex.com/aidsrun
Training plan for WEEK 4: August 21st- August 27th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 9 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Keep up the good work!
~The Be Change Team
Week 3 | Derailment Does Not Mean Failure
Greetings Be Change Runners!
As we enter week 3 a few questions/concerns have come our way. Let's address them!
BREATHING REVIEW:
Runners, as we talked on Saturday, we instructed you all to run at a pace that you can control your breathing. We do not want to run so fast or so hard that our breathing controls us. So to help you, think rhythm and cadence. Think patterns of breathing. A rhythm in your breathing could mean that you choose to breathe in on your right foot and breathe out on your left foot. If that is too much oxygen, experiment with every other stride. Remember, running is an "inhale through your nose, exhale through your mouth exchange."
"Whether you believe you can or believe you can't, you're probably right."
-Henry Ford
Derailment does not equal failure. Let me say that again... Derailment does NOT equal failure. So you started out your first week and got all your runs in, motivated and ready to go the distance and then BAM! Week two, life got in the way and you missed a run or maybe even two. First off, do not beat yourself up and do not get discouraged. Lace up your shoes and get back on schedule. Life is busy and we know this but what we also know is that if you want this, you CAN make the time. Whether you have to get out of bed an hour earlier or set the DVR to record your favorite show, make the time! You can do this!
"If you want to become a runner, start now. Don't spend the rest of your life wondering if you can do it."
-Priscilla Welch
Is it too late to start training? NO! Get started today! You CAN do this. Don't waste another day wondering if you should or if you can. The answer to both of those is YES! Jump right into the training, even if you cannot run your miles and need to walk. No problem, just get the miles in!
Exciting offer for our Be Change runners! Be Change runner and massage therapist Coleman Phillips is offering all Be Change runners a 1 hour massage for only $50! AND he comes to you! Yep, that's right, you don't have to even leave the house and even better, $25.00 of each massage goes back to Be Change!! Give him a call today! (706) 766-0298
Saturday run: Jason and the Be Change Crew will be tackling a 50 mile Endurance run starting tonight at 10:00pm and running through the night. Be Change veterans David Bry and Ted Burdine will be leading tomorrow's run.
Training plan for WEEK 3: August 14th - 20th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 5 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Have a great week 3! So proud of you all!!
As we enter week 3 a few questions/concerns have come our way. Let's address them!
BREATHING REVIEW:
Runners, as we talked on Saturday, we instructed you all to run at a pace that you can control your breathing. We do not want to run so fast or so hard that our breathing controls us. So to help you, think rhythm and cadence. Think patterns of breathing. A rhythm in your breathing could mean that you choose to breathe in on your right foot and breathe out on your left foot. If that is too much oxygen, experiment with every other stride. Remember, running is an "inhale through your nose, exhale through your mouth exchange."
"Whether you believe you can or believe you can't, you're probably right."
-Henry Ford
Derailment does not equal failure. Let me say that again... Derailment does NOT equal failure. So you started out your first week and got all your runs in, motivated and ready to go the distance and then BAM! Week two, life got in the way and you missed a run or maybe even two. First off, do not beat yourself up and do not get discouraged. Lace up your shoes and get back on schedule. Life is busy and we know this but what we also know is that if you want this, you CAN make the time. Whether you have to get out of bed an hour earlier or set the DVR to record your favorite show, make the time! You can do this!
"If you want to become a runner, start now. Don't spend the rest of your life wondering if you can do it."
-Priscilla Welch
Is it too late to start training? NO! Get started today! You CAN do this. Don't waste another day wondering if you should or if you can. The answer to both of those is YES! Jump right into the training, even if you cannot run your miles and need to walk. No problem, just get the miles in!
Exciting offer for our Be Change runners! Be Change runner and massage therapist Coleman Phillips is offering all Be Change runners a 1 hour massage for only $50! AND he comes to you! Yep, that's right, you don't have to even leave the house and even better, $25.00 of each massage goes back to Be Change!! Give him a call today! (706) 766-0298
Saturday run: Jason and the Be Change Crew will be tackling a 50 mile Endurance run starting tonight at 10:00pm and running through the night. Be Change veterans David Bry and Ted Burdine will be leading tomorrow's run.
Training plan for WEEK 3: August 14th - 20th
Sunday: REST DAY
Monday: 3 mile run
Tuesday: 4 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 5 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Have a great week 3! So proud of you all!!
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