Let’s Start Training for the 5K No Limits 55 Race!

The sun is out this week and it’s a great opportunity to get ready for the 5K No Limits 55 Race happening on June 7th. Can you see me smiling? We are just 25 days away! Have you registered yeNO-LIMITS1t? I’d love to have you celebrate my birthday and run or walk with me for justice. You can register here and get all the details.

I am a novice at this, and there is a little over 3 weeks left but I am told by my running friends there is still time to get ready. So let’s do this and start training! My two friends, Torey and Amanda who are expert runners and have planned our route have passed on this very helpful guide from the Hal Higdon Training Program. It’s an 8-week program, I know we only have a little over three weeks, but we can jump in, can’t we?

This specific training program is for those who will be walking, just like me (sigh) because my knees don’t want to run anymore. I promise you, it will be rewarding even if we walk!

Here is a snapshot from the website of what we can do over the next few weeks, especially for those of us who are new to the 5K world. If you are a more advanced runner and planning on running or jogging then check out the other programs here.

I’ll be checking in on Facebook and Twitter so stay tuned! and Happy Training!

Hal Higdon Training Program for Novices

Who Says You Have to Run to Finish a 5-K?

MANY, IF NOT MOST, 5-K RUNNING RACES WELCOME WALKERS. Whether or not the event includes a competitive racewalking division (which requires judges), walkers usually can participate in most running races. Sometimes walkers start well before the runners, sometimes they start after the runners, sometimes they start at the same time. (Tip: Start in the back so you don’t embarrass yourself by forcing faster runners to go around you.)

If your only interest is to stroll 5-K at a comfortable pace, you probably don’t need any particular training program. Just make sure you have a comfortable pair of walking shoes and do enough walks of at least 15-30 minutes in the last month or two before the 5-K to make sure you won’t have any trouble finishing the 3.1-mile distance.

But if you would like more guidance, here is a training program you can use. The following information relates to the eight-week 5-K training program for walkers that follows:

Monday: Rest or walk. You trained pretty hard over the weekend, so use this day of rest if you experience any fatigue, or if your leg muscles are sore. In my Novice training programs developed for runners, Monday is usually a rest day. Only the Intermediate and Advanced runners train on this day.

Tuesday: Many of my training programs utilize a 48-hour break between bouts of hard exercise, so it’s time to train again. In this eight-week program, begin by walking for 15 minutes at a comfortable pace. Every other week, add another 5 minutes to the length of your walk. By going at it gradually, you should be able to improve your walking ability without discomfort or risk of injury.

Wednesday: Rest or walk. Hard/easy is a common pattern among runners. You train hard to exercise your muscles, then rest to give them time to recover. You might want to take today off, but if yesterday’s walk went good, feel free to walk again, regardless of distance. If you’re really feeling strong, repeat the Saturday or Sunday pattern for your Wednesday walks.

Thursday: This is a repeat of Tuesday’s workout pattern. Begin with 15 minutes and add five more minutes to your walk every second week.

Friday: Another rest day. You need to make sure your muscles are well rested so you can train hard on the weekends. Depending on your own particular schedule, you may want to juggle workouts, substituting one day’s workout for another. It doesn’t matter much on which day you do specific workouts as long as you are consistent with your training.

Saturday: The Saturday workouts are stated in miles rather than minutes. This is to give you an idea of how much distance you are able to cover over a specific period of time as well as to give you confidence in your ability to walk 5 kilometers. The 5-K is actually 3.1 miles long, so by the time you get to the 3-miler on the seventh Saturday, you will be only a short distance from achieving your goal.

Sunday: At least one day a week, it’s a good idea to go for a long walk without worrying about exactly how much distance you cover. For instance, walk in the woods over unmeasured trails. Most people should be able to walk continuously for an hour at least once a week, even if it means walking very slowly or pausing to rest. If walking an hour seems too difficult the first week, start with 30 minutes and by adding 5 minutes each week, build up to the point where you can walk continuously for 60 minutes.

The following eight-week training program will prove useful for you as you train for your first 5-K as a fitness walker. If at a later date, you decide you want to try jogging a 5-K, there are many programs on this web site that will help you to that goal. If you would like to walk longer distances, I also have a Half Marathon Walking Program here on my web site that you can adapt to your level of development.

WEEK MON TUE WED THU FRI SAT SUN
1 Rest or walk 15 min walk Rest or walk 15 min walk Rest 1.5 m walk 30-60 min walk
2 Rest or walk 15 min walk Rest or walk 15 min walk Rest 1.75 m walk 35-60 min walk
3 Rest or walk 20 min walk Rest or walk 20 min walk Rest 2 m walk 40-60 min walk
4 Rest or walk 20 min walk Rest or walk 20 min walk Rest 2.25 m walk 45-60 min walk
5 Rest or walk 25 min walk Rest or walk 25 min walk Rest 2.5 m walk 50-60 min walk
6 Rest or walk 25 min walk Rest or walk 25 min walk Rest 2.75 m walk 55-60 min walk
7 Rest or walk 30 min walk Rest or walk 30 min walk Rest 3 m walk 60 min walk
8 Rest or walk 30 min walk Rest or walk 30 min walk Rest Rest 5-K Race

 

 

No Limits 5K Birthday Run


NoLimitsI am announcing that I am getting in shape to do something out of my comfort zone…

5K Run~NO LIMITS~5K Run, Walk, Give, Transform.  

Actually, it will be a walk for me, my knees no longer want to run anywhere, they just walk.

This isn’t any 5K Run, it has an intentional purpose for this season of my life. I want to mark turning 55 this year. YIKES! Did I just say that out loud? Yes, it’s true and I am embracing it as a gift to have lived over half a century.

I want to mark it differently this year. I invite you to read the whole story at SheLoves Magazine a global community of women who are partnering with me to make this 5K dream come true! My goal is to raise $5500, $100 for each year I’ve been blessed. Whether you join us for the race, or if you can’t make it because of your schedule or live too far away, you can still join in. Register and details click here

I would love for you to celebrate my “BIG” birthday,  June 7th at 10:00 am, starting the race at the Birch Bay Water Slides and when we are done we will have a yummy lunch and learn more about the two initiatives~women who desperately need our love and support in Rwanda and Moldova.  I want to take as many friends with me to mark this day and walk for justice. Here’s to putting on running shoes…I mean my walking shoes and heading out to the sunshine today to start training. 

P.S. I will have some training tips coming this week from two of my friends who are the REAL runners.

What do Buttons, a Teapot, Socks and a Bible have in Common?

photoI was cleaning out my dresser drawer and at the bottom of my sock drawer, I found the white socks I often used to wear that belonged to my grandmother. I was about to toss them but when I turned them over I remembered, they had my grandmother’s name labeled on the cuff. I couldn’t part with them. They were one of her last possessions she owned from her stay in the Alzhiemers unit in the nursing home before she graduated to heaven.

These are the tangible memories I have left of my grandmother. Her teapot, her sewing buttons, her socks and of course her most prized possession, her Bible. Today, fourteen years ago on Mother’s Day, her soul left her frail and aging body. These are some of my most cherished belongings I have of hers. The teapot is cracked and chipped, the buttons mismatched, the socks worn and her bible underlined from days and nights of reading, but each has a story that intersect with my own life.

They are a part of her legacy to me as her granddaughter that I can’t forget.

Her teapot represents the love of family and hospitality that she practiced selflessly. I learned from watching her cook magnificent creations in the kitchen. Some simple, some elaborate, but all with great love. Her teapot is old and worn from gallons of hot tea made and shared with family and friends.

Always listening,

Always loving and offering encouragement and prayer.

I felt safe in her kitchen and I could tell her anything and she would listen.

Her teapot is a reminder of unconditional love and time for family and friends.

The buttons, all those many buttons she saved for projects and labors of love that emerged from her sewing room. Each piece was a work of art. She was incredibly skilled with a needle and thread. Patient, and precise with each stitch that was sewed.

She taught me to sew when I was eight years old. I learned from the best. And to this day, when I am sewing, I can still hear her voice in my head, “Clip the threads after each seam, press them open, don’t take shortcuts you will be sorry later.” The memory of her words, mentors me even now as I learned from her then.

As I sewed my nieces wedding gown this past year, I panicked a few times and then I remembered her steady and patient hands she modeled for me.  I knew I could finish the project because she taught me everything I needed to know to construct a beautiful garment with skill. Patience and precision was the key she taught to unlocking the creativity she knew I had inside.

Her Bible, underlined and marked. Notes in the margin, clippings of favorite songs and poem tucked in the pages.  The Psalms were her favorite and as I read the parts she marked I wonder what she was facing on those days. Was she feeling discouraged, sad, depressed, happy, joyful or content? I never really knew, because my Grandmother listened more than she shared. She was a quiet introvert but knew how to lovingly point me to Jesus and the truth I needed for each day.

Never a lecture when I was older,

But more a few words threaded with wisdom from the book she loved the most, her Bible.

It was placed on the corner of the formica table with pen and paper in case she had something to write down. This is what greeted me when I sat down to have a cup of tea as a young married mom and mother, a permanent fixture of faith sitting on the corner of her table.

Her words were few, but her life was lived out of those pages of comfort and truth.

This was her legacy.

And yes, those silly white socks. They are old cotton socks and I thought it was time to toss them. But then I remembered that it wasn’t too long ago that when my feet were cold and I missed my grandma, I wore those socks and they brought me comfort. Somehow they got lost in the bottom of the drawer and today I miss my grandma, so I am wearing the socks.

I hated that my grandmother lived out her last years unaware and without recognition of the most important people in her life, but she was a jewel in the midst of her illness. She exuded patience, gentleness and kindness even in her worst moments. But it was hard to watch her once quick sharp mind and body deteriorate.

I wear the socks and remember unconditional love, hospitality, patience, wisdom, poems, music she hummed as she worked, the safety and warmth of her kitchen and buttons, loads of them!  I’ll wear the socks, have a cup of tea and open her Bible perusing her underlined passages and drink in the legacy she left behind and the one I hope to leave to my grandchildren.

So what do buttons, a teapot, a pair of socks and a Bible all have in common? The faithfulness of a life well lived. A woman of influence, my grandmother, “Mutti” as we affectionately called her. A woman of quiet godly strength and dignity who helped to shape the woman I am today. I am forever grateful.