After much watching of the news, the weather channel, and consulting the experts, we have decided!
The registration start time has been postponed to 11:00
Race start time: 1:00pm!
WE ARE DOING THIS! YAH HOOO!
If you have any questions, call Stephanie Larsen
cell-919-721-3846
Thank you for your wonderful support!
Friday, February 12, 2010
President's Day Freedom Run Update
We are watching the weather and we are aware of the potential effects on our race.
As of 10:30 am the race is still on and will start as scheduled.
However, we will be updating this website regularly, so PLEASE check back.
As we learn more about the effects of the weather, we will let you know of any changes.
We have been watching the weather channel and information about conditions has been chaging. we will continue to monitor conditions.
Some Suggestions in the event of Snow:
According to the weather service, the snow will NOT accumulate on the road. So depending on when the snow stops, we may possibly delay the start of the race until 12 noon or 1:00pm.
But once again, as of right now the race will be as scheduled.
We have been watching the weather channel and information about conditions has been chaging. we will continue to monitor conditions.
Some Suggestions in the event of Snow:
According to the weather service, the snow will NOT accumulate on the road. So depending on when the snow stops, we may possibly delay the start of the race until 12 noon or 1:00pm.
But once again, as of right now the race will be as scheduled.
Friday, January 8, 2010
6th Annual President’s Day Freedom Run 5K Race
RUN and HELPFor the last five years, Boy Scout Troop and Cub Scout Pack 806 have hosted the Annual President’s Day Freedom Run 5K Race and 1 Mile Fun Run to raise money for scouting activities. This year the Young Women’s organization of the Church of Jesus Christ of Latter-Day Saints will join in hosting the race. The race will be held on February 13th, 2010. The money earned from this event will help fund the Boy Scout and Young Women summer camps, and other activities they will participate in throughout the year. Cub Scout Pack 806 will also benefit from this run, helping to pay for Summer Day Camp.
The Annual President’s Day Freedom Run 5K Race is more than just a 5K race. It is a sanctioned USA Track and Field Event that meets the standards necessary to be approved and licensed in the United States. This race is run on a USATF-certified course that has been certified for accuracy in distance. Courses must be certified for any road running performance to be accepted as a record, or to be nationally ranked. Because this course is sanctioned, certified, and officially timed using ChampionChip® timing, dedicated racers from all over North Carolina as well as the United States will be in attendance.
Check out a video of the course here!
Date: Saturday, February 13th 2010
Time: 5K Race Starts at 10:00 am. Fun run will follow after 5K is completed.
Location: 3204 Keller-Andrews Road, Sanford, NC 27330 The Church of Jesus Christ of Latter-Day Saints Meeting House
Distances: 5,000 meters (3.1 miles)
1 mile Children’s Fun Run (for children under 12)
Registration and Fees: $15 by 1/15, $17 between 1/15 and 2/11, and $20 after 2/11 for 5K, and $10 for Fun Run; T-shirts are $6 for adult sizes and $5 for child sizes. Entrants can register online using a credit card at www.active.com (a small additional fee applies to online applications), or use the registration form on this page.
Please mail registration form to:
President’s Day Freedom Run
C/O Stephanie Larsen
PO Box 962
Sanford, NC 27331-0962
Course: The race will be an out and back with a turnaround at the beginning and end of the course. The course will follow Keller-Andrews Road in West Sanford. The course has two gradual climbs and descents. It is a fun and easy course.
Awards and Categories: Top 3 male and female finishers will be awarded 1st, 2nd, and 3rd place trophies, respectively. The first three male and female finishers in each age group will receive 1st, 2nd, and 3rd place medals, respectively. The age groups are 14 and under, 15-19, 20-24, 25-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, and 70+.
Timing: Timing will be provided by Young and Associates. ChampionChip® timing will be used. Results will be posted at www.runnc.com.
Packet Pick Up and Race Day Registration. Packet Pick Up and Registration will start at 8:30 am and will close at 9:45 am. Registration will be located inside the church building.
No refunds or packets can be mailed. If you pre-register, and are unable to go to the race for any reason, we will not be able to refund your money. Planning for each racer costs money and this money is spent even if you are unable to show up. Additionally, we have limited resources and volunteer time, thus preventing us from getting in touch with each non-showing runner to send out the packets and/or t-shirts.
Arrive early on race day. There is limited parking and parking will not be permitted on the road. T-shirts have been ordered for all those who pre-registered. There will be a limited supply of T-shirts on race day for late entries.
In respect for the church that is providing the venue, we ask that no alcohol or tobacco products be used on the church grounds.
Directions: From the Raleigh area, take I-40 to Hwy 1 South. Go to Sanford and get off on the Hwy 42 Exit. At the exit, take a left. You will go about 1.5 miles and take a right onto Carthage Street. Go about 1 mile and take a right onto Keller-Andrews Road.
From the Fayetteville area, take Hwy 87 North to Sanford. In Sanford, 87 becomes Horner Boulevard. You will travel through Sanford for about 4 miles. Take a left at the light onto Carthage Street. Go about 1 mile and take a right on Keller-Andrews Road.
From the South East, go to Hwy 1 north. Go to Sanford and get off on the Hwy 42 exit. At the exit take a right. You will go about 1.5 miles and take a right onto Carthage Street. Go about 1 mile and take a right onto Keller-Andrews Road.
For more information, visit www.runnc.com,
Down Load The Registration Form Here
Join Us on Face Book!
You Can Also Contact: Stephanie Larsen at (919) 718-1437,
or email presidentsdayfreedomrun1@gmail.com.
Saturday, August 15, 2009
Exercise Intensity and Workout Update
What About Walking Slow vs. Walking Fast?
There was a comment to my last post that was relating to intensity and the effect of walking slow was compared to walking fast. So if I run or walk at one pace I will burn more calories than if I did the same exercise for the same amount of time at a slower pace. The amount of calories burned has to do with your age, sex, weight, intensity of your workout, and how long you exercise. Age and sex are less of a determining factor. The type of exercise is also a determining factor. so what I have done is looked through the web and found 2 websites that I like with tools for calculating the number of calories burned for any given activity. Check them out.
Calorie Burn Calculator at http://www.internetfitness.com/calculators/calburncalc.htm
Health Status Calorie burn Estimator at http://www.healthstatus.com/calculate/cbc
One More Thing About Intensity
When you do any activity, your body fuels itself based on the intensity. The lower and longer the intensity, the more fat you burn. The higher the intensity the shorter the length of time you will be able to perform and the more sugar you burn. That is why cyclist, triathletes, and marathon runners have to eat during their competition. So run at and easy pace, for a long time and you will burn a lot of fat.
More Bike Riding and Running
My oldest daughter wants to bike to school. In order to do this, we have to find a path that was off major roads. We used a tool for measuring distances, that I mentioned on the web before, and found a path for her. The next morning, we road to her school. What is nice is that it puts her right where the police direct traffic to her school. One way it is 2.5 miles and took 15 minutes at a nice easy pace. So we road 5 miles. for the week that gave me a total of 12 miles on the bike.
Another daughter of mine loves to run. I took her to a park path and we ran 1 mile. She is young so we ran for 2 minutes and walked for 1 minute. She talked the entire time! It was great. Once we finished, she had to show me how fast she could run one loop of the path. Sher is actually pretty fast and very cute!
An Online Store!
I want to start and online store of people who read my blog. What should I put in it? Email me at getmyfatbuttinshape@gmail.com and let me know what you think. Oh and keep the questions coming!
There was a comment to my last post that was relating to intensity and the effect of walking slow was compared to walking fast. So if I run or walk at one pace I will burn more calories than if I did the same exercise for the same amount of time at a slower pace. The amount of calories burned has to do with your age, sex, weight, intensity of your workout, and how long you exercise. Age and sex are less of a determining factor. The type of exercise is also a determining factor. so what I have done is looked through the web and found 2 websites that I like with tools for calculating the number of calories burned for any given activity. Check them out.
Calorie Burn Calculator at http://www.internetfitness.com/calculators/calburncalc.htm
Health Status Calorie burn Estimator at http://www.healthstatus.com/calculate/cbc
One More Thing About Intensity
When you do any activity, your body fuels itself based on the intensity. The lower and longer the intensity, the more fat you burn. The higher the intensity the shorter the length of time you will be able to perform and the more sugar you burn. That is why cyclist, triathletes, and marathon runners have to eat during their competition. So run at and easy pace, for a long time and you will burn a lot of fat.
More Bike Riding and Running
My oldest daughter wants to bike to school. In order to do this, we have to find a path that was off major roads. We used a tool for measuring distances, that I mentioned on the web before, and found a path for her. The next morning, we road to her school. What is nice is that it puts her right where the police direct traffic to her school. One way it is 2.5 miles and took 15 minutes at a nice easy pace. So we road 5 miles. for the week that gave me a total of 12 miles on the bike.
Another daughter of mine loves to run. I took her to a park path and we ran 1 mile. She is young so we ran for 2 minutes and walked for 1 minute. She talked the entire time! It was great. Once we finished, she had to show me how fast she could run one loop of the path. Sher is actually pretty fast and very cute!
An Online Store!
I want to start and online store of people who read my blog. What should I put in it? Email me at getmyfatbuttinshape@gmail.com and let me know what you think. Oh and keep the questions coming!
Tuesday, August 4, 2009
The Bike and How Exercises Compare
How Do Different Exercises Compare?
This is one of the biggest questions I get. I talk a lot about running and someone will say, I want to walk or ride a bike or swim. So if I talk about running a mile, what is the the equivelant of in walking, biking, and swimming? This is not an easy answer and experts disagree. Since triathletes run, bike, and swim; I am going with data from triathlete trainers and experts.
1 mile running = 4 miles biking
1 mile running = 2 miles walking
1 mile running = .5 miles swimming
So this leads to more questions Lets see if I can just give you answers.
Yes! You must walk twice as far a someone would run to get the same benefit even though it takes twice as long. So when people tell me that they walk 2 miles every day and it takes them an hour, they could just run 1 miles in 15 minutes and get the same benefit.
Yes! You should exercise for at least 30 minutes a day. Even though walking for an hour is a long time and it id good for you, it is really only worth 15 minutes of a regular work out.
Yes! cyclist work out just as hard or even harder than runners when they work out. There is a big difference though. Biking is truly a muscle work out. Look at cyclists and their legs! Now here is what people don't realize, If I bike regularly on flat ground, there is no difference between me riding with as little weight as possible and riding with a 100 lbs pack. It's physics. If you are truly running, there is a point at which both feet are in the air. You literally through your body into the air with each step. If you weigh 200 lbs it take 4 time the energy to do that than someone who weight 100 lbs. That is also physics. When walking, one foot will always be on the ground and half the time, two feet will be.
Yes, professional cyclists have supper ultra light weight bikes. They save those bikes for the mountains, when weight DOES actually matter.
Yes, a half a mile swim is long. but the effect on the bike, is even more so swimming, the entire exercise of swimming is resistance against the limbs you move.
Yes, you can break your work out into different times and still benefit, but studies show you will burn 3/4 the calories as you would if you did them together. So instead of walking for two hours, walk for one hour in the morning and one at night.
It take a lot of consistent energy drain over a period of time in order for your body to think "O crap! I am running out of fuel! I had better start burning Fat!"
My last bike Ride Saturday I decided to ride my bike again. Still having some knee pain (unrelated to running, more to do with being over weight and out of shape and running.) So the week before I ran 2 miles, that would mean I would need to bike 8 miles. I only had one day to do it, so I biked 8 slow miles and it took me 1 hour and 27 seconds. Not bad. It was hot too! 85 degree and 70% humidity! I was wet! After that ride, my legs felt funky, so I took a warm shower, cleaned up, then slowly dropped the temperature until only the cold water was on. Plug the drain and let the water fill the tub. I felt great after it was done. Totally less muscle soreness than I would normally had.
Now this week, I may add some biking and running! I will keep you posted!
This is one of the biggest questions I get. I talk a lot about running and someone will say, I want to walk or ride a bike or swim. So if I talk about running a mile, what is the the equivelant of in walking, biking, and swimming? This is not an easy answer and experts disagree. Since triathletes run, bike, and swim; I am going with data from triathlete trainers and experts.
1 mile running = 4 miles biking
1 mile running = 2 miles walking
1 mile running = .5 miles swimming
So this leads to more questions Lets see if I can just give you answers.
Yes! You must walk twice as far a someone would run to get the same benefit even though it takes twice as long. So when people tell me that they walk 2 miles every day and it takes them an hour, they could just run 1 miles in 15 minutes and get the same benefit.
Yes! You should exercise for at least 30 minutes a day. Even though walking for an hour is a long time and it id good for you, it is really only worth 15 minutes of a regular work out.
Yes! cyclist work out just as hard or even harder than runners when they work out. There is a big difference though. Biking is truly a muscle work out. Look at cyclists and their legs! Now here is what people don't realize, If I bike regularly on flat ground, there is no difference between me riding with as little weight as possible and riding with a 100 lbs pack. It's physics. If you are truly running, there is a point at which both feet are in the air. You literally through your body into the air with each step. If you weigh 200 lbs it take 4 time the energy to do that than someone who weight 100 lbs. That is also physics. When walking, one foot will always be on the ground and half the time, two feet will be.
Yes, professional cyclists have supper ultra light weight bikes. They save those bikes for the mountains, when weight DOES actually matter.
Yes, a half a mile swim is long. but the effect on the bike, is even more so swimming, the entire exercise of swimming is resistance against the limbs you move.
Yes, you can break your work out into different times and still benefit, but studies show you will burn 3/4 the calories as you would if you did them together. So instead of walking for two hours, walk for one hour in the morning and one at night.
It take a lot of consistent energy drain over a period of time in order for your body to think "O crap! I am running out of fuel! I had better start burning Fat!"
My last bike Ride Saturday I decided to ride my bike again. Still having some knee pain (unrelated to running, more to do with being over weight and out of shape and running.) So the week before I ran 2 miles, that would mean I would need to bike 8 miles. I only had one day to do it, so I biked 8 slow miles and it took me 1 hour and 27 seconds. Not bad. It was hot too! 85 degree and 70% humidity! I was wet! After that ride, my legs felt funky, so I took a warm shower, cleaned up, then slowly dropped the temperature until only the cold water was on. Plug the drain and let the water fill the tub. I felt great after it was done. Totally less muscle soreness than I would normally had.
Now this week, I may add some biking and running! I will keep you posted!
Monday, July 27, 2009
Back On The Bike
The Halloween Ride
Well, my oldest and I (and maybe my wife) are getting ready for a 30 mile ride on October 27th! Yeah! I am excited and so is my oldest. We will keep you posted.
Today's Ride
I almost didn't get to ride. A huge thunderstorm rolled in a dropped a lot of rain. It only lasted about 2 hours, then it cleared right up! My daughter went out first. When she got back I went out. It is not much of a ride. The ride is a one mile loop. Today we did a sprint ride. We ride the loop one time as fast as we can.
What is the course like?
The course starts out with a quarter mile slow climb. Not really enough to mention. Then a for 150 feet it drops back down. Then another slow climb. It ends with fairly steep climb. I was fine until I hit the last climb. My legs were burning! And my gears need to be adjusted. I would drop into a climbing gear then is would jump back to a sprinting gear! Oh that would kill me!
So that is how I am starting!
This week we will do about 9 miles. The one mile road today, Wednesday we will do 3 at a faster pace, then Friday a nice and easy 4. We will slowly build our mileage with an additional mile a week for 6 weeks, then we will add 2.
Now we will need to see how I feel tomorrow.
Well, my oldest and I (and maybe my wife) are getting ready for a 30 mile ride on October 27th! Yeah! I am excited and so is my oldest. We will keep you posted.
Today's Ride
I almost didn't get to ride. A huge thunderstorm rolled in a dropped a lot of rain. It only lasted about 2 hours, then it cleared right up! My daughter went out first. When she got back I went out. It is not much of a ride. The ride is a one mile loop. Today we did a sprint ride. We ride the loop one time as fast as we can.
What is the course like?
The course starts out with a quarter mile slow climb. Not really enough to mention. Then a for 150 feet it drops back down. Then another slow climb. It ends with fairly steep climb. I was fine until I hit the last climb. My legs were burning! And my gears need to be adjusted. I would drop into a climbing gear then is would jump back to a sprinting gear! Oh that would kill me!
So that is how I am starting!
This week we will do about 9 miles. The one mile road today, Wednesday we will do 3 at a faster pace, then Friday a nice and easy 4. We will slowly build our mileage with an additional mile a week for 6 weeks, then we will add 2.
Now we will need to see how I feel tomorrow.
Thursday, July 23, 2009
Back to Running and Echo Cardiogram
Stress Test and Running
Since I pasted my stress test, I decided to get back to running and yesterday morning was perfect. The baby needed a nap and a walk through the neighborhood seems to work, so I broke out the baby jogger and off I went.
Run? In My condition?
Yes, I did. It was great. Now mind you I didn't do anything crazy. I ran for 4 and 1/2 minutes, then walked for 2 minutes. I did that for two miles. And yes the baby slept through the entire ride.
How was the Weather?
The temperature was in the low 80's and it was overcast when I started. It was hot. Then the sun came out and it was hotter. Humidity was at about 60%. I had plenty to drink before and drank plenty after. It was a good run.
How did you Feel?
During the run and just at the end of my first minute and a half, my left shin started to hurt. (Hence why I decided to walk.) After less then 30 seconds I felt fine. No other pain. Little aches in my quads since the course was really hilly, but over all I felt pretty good.
So how did you feel the next day?
Oh my gosh! My quads ache, my shoulders ache, my arms ache, and my lower back aches. All this from running and pushing a jogger. It was worth it though.
So whats this about and Echo Cardiogram?
Well, I had my appointment today. It is basically a massive ultra-sound of the heart. I wish I could post pictures. The ultra-sound is a 3D picture of the inside of your heart. They did cross sections from the side, the top, and at different angles. The measured the heart walls, speed of the blood flow, volume of the heart and the amount of blood my heart pumps in a minute. the even looked at the sound waves produced by the heart. The type of sound can indicate leaks in valves and other problems. But in my case everything looked good!
On a side note and kind of bad news, I weigh 204 lbs. I will work on that.
Since I pasted my stress test, I decided to get back to running and yesterday morning was perfect. The baby needed a nap and a walk through the neighborhood seems to work, so I broke out the baby jogger and off I went.
Run? In My condition?
Yes, I did. It was great. Now mind you I didn't do anything crazy. I ran for 4 and 1/2 minutes, then walked for 2 minutes. I did that for two miles. And yes the baby slept through the entire ride.
How was the Weather?
The temperature was in the low 80's and it was overcast when I started. It was hot. Then the sun came out and it was hotter. Humidity was at about 60%. I had plenty to drink before and drank plenty after. It was a good run.
How did you Feel?
During the run and just at the end of my first minute and a half, my left shin started to hurt. (Hence why I decided to walk.) After less then 30 seconds I felt fine. No other pain. Little aches in my quads since the course was really hilly, but over all I felt pretty good.
So how did you feel the next day?
Oh my gosh! My quads ache, my shoulders ache, my arms ache, and my lower back aches. All this from running and pushing a jogger. It was worth it though.
So whats this about and Echo Cardiogram?
Well, I had my appointment today. It is basically a massive ultra-sound of the heart. I wish I could post pictures. The ultra-sound is a 3D picture of the inside of your heart. They did cross sections from the side, the top, and at different angles. The measured the heart walls, speed of the blood flow, volume of the heart and the amount of blood my heart pumps in a minute. the even looked at the sound waves produced by the heart. The type of sound can indicate leaks in valves and other problems. But in my case everything looked good!
On a side note and kind of bad news, I weigh 204 lbs. I will work on that.
Subscribe to:
Posts (Atom)
Posts
