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Bring Out Your Inner Athlete

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Yes ,YOU can be a Triathlete and RKF of Rocketchix and Rocketkidz Foundation can help from young to old. All levels are welcome and are there with you every step of the way. What better way to set an example for your family in self-care, fitness and goal setting than to participate in an athletic event? RKF offers FREE training plans on the website and swim clinics in the race pool leading up to the event, including a practice swim at the last clinic. The Bicycle Shop provide FREE group training rides on Saturday mornings to help you get comfortable on your bike (any kind of bike). If you are lucky, you can catch Jen Ferruggia giving advice to regulars. The support you get along the way leading up to race day is INCREDIBLE (and yes I am speaking from experience as a non-swimmer, I learned how to swim in just one month thanks to the clinics offered. I can happily say “YES, I AM A TRIATHLETE!” Thank You Rocketchix!! )

Upcoming events:

  • Rocketchix I Triathlon and Duathlon April 26th at LSU Natatorium, Baton Rouge.
  • Rocketchix II Triathlon and Duathlon July 25th at LSU Natatorium, Baton Rouge.

Distances for the Triathlon: 350 meter pool swim / 12 mile bike / 2 mile run
Distances for the Duathlon: 2 mile run / 12 mile bike / 2 mile run

RKF believes there is an athlete in every woman, no matter how old or young, fit or not. Find your inner athlete and join for a great swim, bike and run on the beautiful LSU campus.

rocketchix

Even the kids with their floaties and training wheels can join in the fun at BREC’s Rocketkidz Rookies on June 6th at Liberty Lagoon Water Park. Ages 3-10 years old, they also have non- swimmer divisions and the race is designed for FUN with distances that are super short. The bike for the older kids is about a mile, the younger ones do less and the itty bitties do a tiny sidewalk scoot. Everyone gets timed and gets a medal. Let’s have the kids get out and try something different and have fun doing something fitness-y while getting the superstar athlete treatment. The smiles are priceless and inspiring to many.

Rookie

For the older kids ages 6 -14 yrs wanting a taste of competitive fun there is the Rocketkidz LSU Triathlon on July 26th at LSU Natatorium. They must be able to swim unassisted in the LSU collegiate pool. Distances vary according to age and again everyone gets a medal. Let’s encourage the kids to set a fitness goal over the summer and try this out. There is no telling where it can lead them. I know that for me this journey has been life-changing, going from using effective diet tablets to TRIATHLETE!

rocketkidz

The mission of RKF is to create and sustain active, fit and healthy children, families and communities through programming, advocacy and education. Find your inner athlete and register.

*Kids with special needs or circumstances can be accommodated*

ROCKETKIDZ FOUNDATION SERIES 2015

Now for a GIVEAWAY! We are giving away a Rocketchix I Triathlon and Duathlon Registration for April 26th & ONE Registration for BREC’s Rocketkidz Rookies on June 6th! Stay tuned, another Run giveaway will be coming up in June!

To Enter, please use the Rafflcopter below!

a Rafflecopter giveaway

Running 101- Taking that first step

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Lace up your tennis shoes and go!! Just kidding! Ok, let’s back up a bit.

First, depending on what kind of shape you are in and your age you may want get a physical from your doctor to get the all clear to take that first step.

Next, Clothes. Yes, you can technically wear a cotton t-shirt, pair of shorts (not jean shorts!) and your yard tennis shoes but if you don’t want to be a sweaty, hot mess five minutes into it, invest in a dry wick/poly blend shirt and running shorts or pants. When the temperatures dip dress in layers so you can easily adjust. Keep in mind you will warm up at least 10 degrees within the first mile or two into your run so it is important not to over dress.

Shoes: You must get some quality running shoes. I highly suggest going to a specialty, local running store such as Varsity Sports or Fleet Feet so they can check your feet and see how you walk so they can properly fit you.

Jenni Peters owner of Varsity Sports with 30 + years of running experience says: “The only absolutely necessary piece of equipment is a good shoe specifically designed for running. There is nothing wrong with the less expensive, less technical shoes from the major brands but if someone is involved in serious training that one single thing  ‘a good pair of shoes’  is critical. Plus it is key to match a shoe type to your own biomechanics. That’s where the professionals at your local running store play a part.”

running-gear
Buddy up: Don’t forget the sunblock and if you can recruit a neighbor or friend to join you. It’s easier to walk out that door if you have someone waiting on you.  Add on an inexpensive watch that has stop/start capabilities so you can track your time, distance and pace such as the Garmin Forerunner 10 GPS watch.
buddies
Safety First: Run against traffic. If you run at night, make yourself visible by wearing light-colored, reflective clothing. Carry identification. Take a basic self-defense class if you are going to be running solo. Always trust your intuition. If you’re unsure about a person or a place, avoid it.

Music: This is optional but if you do choose to run with music please keep it low so you can be aware of cars, cyclists and people around you. If you are into trail running I wouldn’t advise running with music since most races do not allow them and you need to hear the people around you.

Warm up: Jog for 5-10 minutes to warm up muscles. It is not recommended to stretch cold muscles. Save your main stretching segment for after your run. (See link below for Stretching)

Running form: Head up, Eyes forward on the horizon, Shoulders relaxed, Arms low and loose, Elbows bent about 90 degrees, Don’t clinch your fists keep your fingers light like you are holding a potato chip, Run tall, chest high like a balloon is lifting you up, let your legs do the work they should feel quick with your stride short with feet landing underneath you and your feet landing on your heel to mid-foot. Try not to twist at the hips. (I am personally bad about this)  Hips should be pointed straight ahead. Running-Form
Start off slow: Ease into your run. Start slow and push mid way and into a strong finish by saving some gas for the end. You can start off with one mile or 15 minutes your choice. Next time go two miles / 30 minutes. Start a running log to track what you ate, drank, dressed, weather outside as well as how long or far you ran. Track how you felt after your run. Start off slow and only add 10% to the following week. It’s easy to get overzealous on a nice morning and tack on extra miles but doing this regularly will lead to injury which is best to avoid if at all possible. (Trust me I am coming off an injury right now from adding mileage too fast and now I am having to rebuild all over again)

Make a schedule: We all have busy schedules so take the time to plan out when is the best times to get your running in. Whether it is mornings, afternoons or evenings. What days of the week work best for you? Plan out at least a month in advance, put it in your calendar and stick to it. Need a training plan? Google it and find the best one that works for your schedule, running pattern and goals. (See link below on various training plans)

Strength train: Running injuries, especially knee and hip-related problems, are often a result of muscle weaknesses or imbalances. Core and lower body exercises are especially important for injury prevention. If you like Spin class, Yoga or Swimming add these workouts to your weekly schedule.

Don’t get discouraged: You have already taken that first step which is the most important. Now write down some goals whether it is signing up for a 5k or 10k that you have had your eye or to simply to feel better about yourself. Learn what inspires you and keeps you motivated.

It is a lot to remember and can get overwhelming but the main things are Breathe, Focus and be Patient. I have been running since 2011 and I STILL have lots to learn. I am no expert but fortunately there are endless resources out there from various running websites, Facebook groups even local running stores sometimes have running programs and weekly runs to join in. You simply have to ask.

 

Resource suggestions:
• Stretching:  http://www.runnersworld.com/training/stretching
• Running Form:  http://www.runnersworld.com/running-tips/perfect-form
• Avoiding Injury: http://m.runnersworld.com/sites/default/files/InjuryPrevention.pdf
• Nutrition: http://m.runnersworld.com/sites/default/files/NutritionGuide_0.pdf
• Gear Guide:  http://m.runnersworld.com/sites/default/files/GearGuide.pdf

Examples of  training plans:
•  http://www.fitnessmagazine.com/workout/running/training-schedules/5k-10k-half-marathon-training-plans/
•  http://www.jeffgalloway.com/training/5k.html
•  http://www.halhigdon.com/training/

To find races in your area:  http://www.active.com/running?

Good Luck and Enjoy the Journey!

 

Join us at the 28th Annual Turkey Trot 5k and 1 Mile Fun Run

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Are you looking for an excuse to break out the funky socks?

 Turkey Trot Socks

 or maybe a second helping of delicious Pecan Pie on Thanksgiving?

pecan

 Then I have just the race for you!

My November pick  is Baton Rouge’s own Turkey Trot 5k benefiting the March of Dimes. There is also a 1 Mile Fun Run option if you want to bring the little ones to join in the fun.

This race averages 1000 runners on Thanksgiving morning all eager to be a little more thankful by joining in this event downtown for a wonderful cause.

Turkey Troy Fun Run March of Dimes Baton Rouge2014 Baton Rouge Turkey Trot 5K

Thursday, November 27, 2014
Downtown Baton Rouge
Convention & Fourth Street
Baton Rouge, LA 70801

To register, please go to:  www.turkeytrotbr.com

1 Mile Fun Run/Turkey Walk……..7:30 AM

5K Run…………………………………..8:00 AM

For more information check out the WEBSITE  http://www.turkeytrotbr.com/

 

 

Zombies, Ghouls, Dancing and yes a Run!

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Come out for some spooky fun on October 3. 2014 for Zombie Bash’s 5th birthday brought to you by Of Moving Colors Productions. OMC is a contemporary dance-theatre organization dedicated to creating and presenting excellent performances and community-based dance activities that inspire, educate, and stimulate.

The Zombie Bash is…
a costumed 5K run/walk
a new Creepy Crawler 1 mile fun run
a BASH… including music, great food, drinks, and a moonlight performance of Michael Jackson’s “Thriller” shortly after the 5k.

The races will begin and end at the new Brickyard South, across the street from Baton Rouge’s award-winning 13th Gate Haunted House.  The 5K route is an out & back along historic River Road. 

6:30 pm Creepy Crawler 1 Mile Fun Run
6:45 pm Zombie Bash 5K
Start of the 5k

Start of the 5k

 

Click HERE to register for the 5k run/walk or the Creepy Crawler 1 Mile Fun Run. ( T-shirt’s are only guaranteed if you sign up by September 22)

Want to brush up on your “Thriller” moves and join in the performance after the run? Keep watch on The Zombie Bash 5k  Facebook page  or OMC website for free classes offered.

Costumes are welcome!

Costumes are welcome!

 

Still unsure? Check out this video from the 2011 Zombie Bash recap.

  

Route for the 5k

Route for the 5k

 

   Keep the festivities going afterwards by visiting  The 13th Gate for some scares.

     The 13th Gate opens September 26th!

 

Erasing Mommy Guilt

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Since I have decided to run my first marathon this year in December, the St. Jude Memphis Marathon, I knew that I was going to have to up my training. I have run four St Jude ½ marathons with my Mom and my best friend since 5th grade, this race has become very special to us and has started a family tradition. At the race in 2010, my now husband asked my parents for my hand in marriage and showed them the ring. In 2012, I was unknowingly 6 weeks pregnant and ran my fastest half time to date.

In 2013, we took our little one for her first road trip, but the race was canceled due to the ice storm, but we braved it together. This year my best friend and I are running our first full marathon, my Mom is running the half, one of my brothers is running his first half and my other brother is running the 5k. I have to thank to our support team, my Dad, husband and sister-in law, because without them, we wouldn’t be able to do this. Needless to say, Memphis and St. Jude have a special place in all of our hearts, not only for our own families reasons but for the biggest reasons… the children fighting for their lives and knowing that our participation in this race is contributing to their fight.

St. Jude Hero

With this being my first full marathon, I want to be prepared. I don’t want to just suffer through 26.2 miles; I want to crush 26.2 miles! I want to finish the race in 4 hours. I have set my goal and now I have to do whatever I can in order to meet it. Have I ever finished a ½ marathon in 2 hours? No, but I am bound and determined that I am going to run 26.2 miles in 4 hours. Crazy, right? But it’s amazing what your body will do when you get your brain on board! I mean, I delivered a 9 pound baby!

In order to reach my goal, I have to commit to a real training plan and stick to it. This means running somewhere from 5-10 miles during the week and at least 6-20 on the weekends. This means I have to do sprint work, fartleks and wake up before the sun and my child on Saturday’s during football season to get a 20 mile run in before it gets too hot or too crowded out at LSU. This means I have to prepare meals and squeeze in long runs and line up babysitters. How am I going to do this?

This is where I had to make the decision to do the work to reach my goal or let the dreaded Mommy Guilt get the best of me.
Let’s go back about 1 year and 10 months ago, before having a baby became a reality. I never thought twice about walking out of the door to go for a run or coming home later than usual because I was out running the lakes. I KNEW I wasn’t going to be the mom that gave up ‘my time’ just because I had a baby. I had images in my head of a jogging stroller that I would push around for miles. Well, how wrong was I? In walks….Mommy Guilt.

Erasing Mommy guilt

You know that nagging feeling in your heart that you can’t shake. It makes you feel like you are the worst Mom in the world because you choose to take care of yourself and do something for you. It makes you feel like you are choosing yourself over your child and family. It makes you feel selfish. It down right sucks! “Take care of you”, they say, but why is it so hard? I hate walking out the door when I know that I could be spending time with my little one and my husband. But I know that this run is helping me take care of myself because if I don’t take care of me, who is going to take care of them. I know that this 5 mile run on a Wednesday night is helping me get better so that I can run 26.2 miles in 4 hours.

Erasing Mommy Guilt

These are my reasons for letting go of the Mommy Guilt. I do it because I want my little one to know that Mommy committed to something and followed through, even when it was hard. I want her to know that by being a St. Jude Hero I am helping others. I want her to know that there is nothing wrong with taking care of your body and pushing yourself when things get tough. I hope to teach her that she can do anything she puts her mind to. I take this time because it makes me a better person, a better Mom and a better wife. It helps me de-stress and let the day go. It helps me to prepare for what tomorrow brings. Hopefully, one day my daughter will share my love of running and it will be something we can do together, but most of all I want her and my family to be proud of me. I am looking forward to crossing the finish line with my best friend and see my whole family waiting there for us with huge smiles, even if it is 4 and a half hours later! These are my reasons for not letting Mommy Guilt get the best of me. What are yours?

**As a St. Jude Hero, I have also committed to raising money as part of my training. You can make a donation St. Jude HERE to my personal fundraising page or at the link listed below. Thank you in advance! http://heroes.stjude.org/charleemae

Setting your sights on a Fall race

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First lets get past the word RACE. It is not meant to be intimidating. It is not just for the elite or the 7 minute milers. It is for the person looking to add something more to their workout or for that extra motivation to get out the door for a 15-30 minute jog after work. You don’t have to be a Kara Goucher or Meb Keflezighi to sign up.

Pick a distance: The 5k (3.1 mile) is popular at the beginner level for a challenge as well as those that are more experienced to use as speed work. The 10k (6.2miles) requires a bit more training and is the natural step up from the 5k but still not terribly intimidating. The Half Marathon (13.1 miles) gives you more of a sense of accomplishment when you cross the Start line much less the Finish line. This 13.1 distance is still manageable with running 3-4 times a week. Your long run on the weekend will average about two hours with time to still spend with your family and friends.  The Full Marathon (26.2 miles) requires the most commitment on your time and body. It is a test of endurance that you should not go into hastily. You will have to run 4-5 days a week at a minimum and follow a plan based on your personal level. The recovery and time commitment is harder than the previous mentioned distances but the reward is great.

Next pick a race: Will you do a local race or pick a destination race? Whichever you choose you must do your homework. Read race recaps online or check out their Facebook page for comments to make sure you pick a legitimate race and not one of those copy cat races just looking to make a buck. You want the most for your experience.

Fall running

Make a plan: Look online for a training calendar for your chosen race distance with the time frame that works best for you whether its 6 weeks out for a 5k or 3 months out before your Half Marathon. Record your progress on a training log. Don’t forget to work on your nutrition and hydration. I would also recommend you add stretching and some overall body strengthening to your cross training. Follow the 10% rule by not adding more than 10% to your distance weekly. These tips will help you stay healthy and uninjured. Sign up for some motivational, educational emails from your favorite runners through their websites online for extra encouragement and guidance.

When your race date nears PREPARE:  Make a list ahead of time what you will need for the race such as clothes, extra money, ID, sunglasses, sunblock etc. Lay out your clothes ahead of time so you are not rushing on race morning to get out of the house on time. Check the race course to see what fluids will be offered and at what mile markers.

Preparing for a Fall Race

Lastly: Don’t forget to look up and SMILE when you come across that Finish line.

Feel free to ask any questions. I am here to help! Enjoy Your Journey!

*Reminder: Please consult your doctor before starting any new exercise plan*

 

Join us at the Baton Rouge Girls on the Run Spring 5k

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Unstoppable, Brave, Confident, Strong and Fierce.

These are just a few of the powerful messages you will find painted on the bandannas at the Girls on the Run 5k’s.

GOTR one for all

The girls proudly wear these as reminders to themselves and to their friends with the vision of their limitless potential. The Girls on the Run organization conveys this message through their fantastic team of coaches and volunteers.

Who is Girls on the Run South Louisiana and Girls on the Run 5K? Girls on the Run South Louisiana is a nonprofit youth development program for girls in 3rd to 8th grade to inspire them to be joyful, healthy and confident using a fun experience based curriculum which integrates running. The 10 week, 20-lesson curriculum is taught by certified Girls on the Run coaches and includes three parts: understanding ourselves, valuing relationships and teamwork and understanding how we connect with and shape the world at large. At the end of the fall and spring seasons all teams in the South Louisiana region come together to run, walk, skip or jump to the finish line.

 GOTR I can

Don’t forget to be Amazing and join us on May 10th for the Spring Girls on the Run 5k at the Pennington Biomedical Research Center. 

Run – Volunteer- Support come join the FUN!

Date: Saturday, May 10, 2014 at 9am
Location: Pennington Biomedical Center
To register: CLICK HERE (also on website)

*Men and women of all ages are encouraged to attend and participate.
*The 5K event is untimed. Everyone receives a medal!

 Come join us where the finish line is just the beginning!!!

On a personal note the Girls on the Run Fall 5k in 2011 was one of the first 5k’s my daughter did when she joined me on my running journey. Since then she has done 8-5k’s , 1-10k and volunteered numerously. Currently at age 14 she is one year into her Scoliosis which she has to wear a back brace for 23 hours a day. Her starting off with Girls on the Run helped her find how rewarding running is. It encouraged and motivated her to know anything is possible. Thank you Girls on the Run.

Flashback to Girls on the Run 5k 12-10-11

Flashback to Girls on the Run 5k 12-10-11

To learn more about Girls on the Run you can visit their website: girlsontherunsola.org  or on Facebook https://www.facebook.com/gotrsola

Girls On The Run Baton Rouge