Posts tagged 5k
Happy Thanksgiving Everyone! What a great year – we all have so much to be thankful for. For me, I am so appreciative of good health for my family, friends and myself. As I have said before — you don’t realize how valuable good health is until you are faced with a situation where you don’t have it. Take some time today to think about all the great things going on in your life. Too often we focus on the stress and hard times and lose sight of what is really important in our lives…
I woke up early and headed out to a 5K Turkey Trot with the Plumbline Crew. Mikey the trainer invited us all to register for this race instead of the usual boot camp and then he added a few ‘extras’ during the race so it was not a just a 5K run. So here’s how it went:
Start race area: 200 jump ropes
1st Stop sign/Gate: 50 Lunge Jumps
1st Building: 25 Checkpoint Push-ups
Last Railing: 25 Dummy Burpees (you jump over the rail after each burpee)
Finish Line: 200 jump ropes
What I loved about switching the 5k up was seeing the people stop and stare at us. Some cheered us on, others just looked in bewilderment. Doing these ‘stations’ shows people you don’t have to do just a run of the mill 5K — there are ways to take advantage of people’s strengths. If you don’t like to run, you can still do a 5K and add in other ‘stations’ to help you get through it. It was a damp and chilly morning which made the extra ‘stations’ that more fun — yeah right!
As we ran, I made sure to encourage the younger kids I saw. I saw lots of young girls running and wanted to make sure they got some acknowledgment. I wish I was into doing these sorts of things when I was growing up. I think its awesome and and inspiring to see a younger generation embracing healthy living!!
This morning I got up — enjoying that extra hour of sleep — and headed out for a small fun run 5K race in the River Creek Community to benefit Capital Hospice. It was in the 30s and the race course was hilly. My lungs killed and I found myself stopping quite a few times to recover. Cold air and asthma do not go together when you haven’t been running in the cold for a while. It turned out the race was actually 3.8mi –and as I approached the last part of the course, a big hill that seemed to go on forever greeted me. Who would put a BIG HILL on the course after the ton of hills we just endured and make it right before the finish line — that is just mean! The pic above was taken during our lovely brunch hosted by Kimmy. She won a medal for first in her age group!
I don’t have the official race results yet but I “think” i finished in about 33 minutes —
(33 minutes) / (3.8 miles) = 8.68421053 minutes per mile
I don’t think I have mentioned this before — I am running a small 5k race in River Creek with some of the Plumbline Ladies. The race benefits Capital Hospice — as I have mentioned — races are a good way to give back and get exercise. There is no better combo than that! You help others and help yourself at the same time! So, because of that — I decided to move my rest day to today in preparation for the run tomorrow. And I am sore from the new session yesterday, mostly in my arms, shoulders oh who am I kidding — all over!
I love the weekends — I get to sleep in a bit. Today, I actually slept in until 945a if you can believe it. I haven’t done that in a very long time! I also usually get a great breakfast made for me by my wonderful hubby. Today it was scrambled eggs with all natural sausage and veggies. It was so good and for lunch I made a big ass salad with orange pepper, pan grilled chicken, avocado, romaine lettuce, baby spinach, lemon juice, splash of balsamic vinegar and olive oil. So good.
Hope you are all out there enjoying a wonderful fall day….
We’ve only recently begun to understand the extent of the gut flora’s role in human health and disease. Among other things, the gut flora promotes normal gastrointestinal function, provides protection from infection, regulates metabolism and comprises more than 75% of our immune system. Dysregulated gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes.
Recent research has shown that the gut flora, and the health of the gut in general, also play a significant role in both obesity and diabetes. I’ve seen this anecdotally in my practice as well. Nearly every patient I treat with a blood sugar issue also has a leaky gut, a gut infection, or some other chronic inflammatory gut condition.
I have a few races coming up and it’s always good to revisit some advice about completing races. Hope you find the info useful as well.
I did skip my workout today – the horror! My throat is killing me and I made the decision to go back to bed when the alarm went off. I am glad I did. My body was tired and I do feel better now. I will either go to the gym in the AM or go for a run. This heatwave is also so hard on anyone exercising. The No VA area should not be experiencing 100′ heat with high humidity. It’s not right, normal or humane.
Talk to you tomorrow!
I’m just out and about enjoying the day. The DC area is having a gorgeous weather day and I am taking full advantage of it. I am running the AOL 5K tomorrow morning so I am resting up.
I hope where ever you are – you are being active and having fun! That’s what weekends are for, right?
I am so happy to be reading more and more about corporations getting out there and encouraging FAMILIES to get moving and get fit! Here is another one:
USA TODAY is launching its first Family Fitness Challenge in June. We are working with some of the top nutrition and fitness experts in the country to create fun recreational
aol. is very near and dear to my heart. They are starting a 5k Spring Into Summer 5k and fun run on Sunday, May 16th.
The Inaugural AOL Spring into Summer 5k and Fun Run will be held on May 16, 2010 at AOL’s Dulles campus in commemoration of AOL’s 25th Anniversary. Proceeds from the event will go to the Boys and Girls Clubs of Loudoun County, whose programs and services promote and enhance children’s development by instilling a sense of competence, usefulness, belonging and influence.
It’s also yet another opportunity to get out there with your family to encourage healthy and fit living!
See you there!
As I mentioned earlier, we ran into Michael, founder of Plumbline Training at the Brambleton Race this past Saturday. He ran with his family in tow. He also took a great shot of the Plumbline Ladies after the race. This picture represents some of the greatest ladies I have met through my bootcamp and we are all different, all strong, all busy with the hustle and bustle of life – and all make time to live a healthy and fit life. You can too!
Here are the official race results from yesterday’s race. For the record – I do not like non electronic race results because they are not accurate. Not everyone starts at the same time and then when you are in the line to hand in your race # ticket, people tend to cut in front of you…anyways – here is my “official” time:
136 11 30-39 27:03.4 8:44/M There were a total of 640 people in the race, so I believe that was a top quarter finish.
You can see all the race results here: http://results.active.com/pages/displayNonGru.jsp?pubID=3&rsID=90285