First Race Jitters

We're just days away from Devin's Dash!! With the big day on our minds, I'd like to share an old  post from H3 Fitness Specialist Jeff Ford. October is filled with 5Ks and Marathons across the nation, so what a great opportunity to get active while also supporting your community and local charity. Here are a few tips from Jeff's "Race Day Ready" post that you may find helpful when preparing for your first race:

Where should I line up?

If it’s your first race, I suggest lining up towards the back. The goal is to finish the first time and then you’ll gradually progress wanting to run or set a PR (personal record). 

Should I wear the race T-shirt before the race?

I hate to say it, but superstition says its bad luck.  Besides, most race T-shirts are made of sweat absorbing cotton. Save it to change into after the race!

Should I try and run as fast as everyone else at the start?

This is the number one thing that affects beginners on race day. You’ll begin to feel the adrenaline rushing, motivation thriving, try and hold back. Remember the pace you’ve planned and settle in.

Should I “Carb-O-Load” the night before the race?

Don’t worry about eating excessive carbohydrates before a 5-K. Shoot for a healthy balanced meal as you would any other evening. Your body will have plenty of energy stores.

How much should I walk, jog, or run leading up to race day?

Two to three workouts the week of a race will satisfy. You want to be at full strength on race morning so as general suggestion is to try and take at least the day before the 5-K off.  Stretch consistently during the week and trust your training, tapering off is the hardest part.   Download our beginner’s 5K training plan here.

What if I come in last?

As I often say, no worries. Look at it like this – you’re racing!  Others are at home, watching TV, possibly eating pancakes, who knows.  The fact of the matter is you’re taking advantage of an opportunity.  Most notably, the crowd usually cheers the loudest for the last participant.

[caption id="attachment_6526" align="alignright" width="420" caption="Devin's Dash 2010 Participants"][/caption]

If you have any questions in regards to training, shoot us a line and we’ll get you ready!  I encourage you to share your race stories and check out the pictures from our most recent races. Can't make it to Devin's Dash this Saturday? Visit www.active.com to find a 5K near you!

5K Training - We'll help you every step of the way

Do you want to run in a 5K but don’t know where to start? Have you run in a 5K and would now like to improve your time? Well, you’re in luck! This year, Hilton Head Health is offering a free 5K Training Program to anyone who is planning to participate in an upcoming 5K!

We are a little more than eight weeks away from celebrating the life of beloved H3 staff member Devin Sheaffer through one of his favorite activities: running! Last year you helped up raise over $10,000 for the American Cancer Society at the Devin’s Dash Memorial 5K and this year, we’re hoping the race will be even bigger and better.

As we prepare for Devin’s Dash 2011, we’d like to invite you to join our first ever 5K Training Program! Like similar training programs such as Couch to 5K, this program provides you with a all the tools you’ll need to get physically and mentally ready for your 5K! Whether you’ll be in Hilton Head for Devin’s Dash on October 8^th, or are planning to participate in a 5K near you, by the end of this program you’ll feel prepared for your race.

The Devin's Dashers training program includes:

• A Running Coach available to answer your questions and guide you every step of the way via e-mail and Facebook.


• Weekly lessons to help enhance your performance by learning important components of training.


• Daily training tips, motivational quotes, and stories from previous H3 Guests and H3 staff members who have participated in a 5K in the past.


• Invitation to join a private Facebook Group where you and other members of the training program can openly encourage and learn from one another. Who knows, you may even find a training buddy!

There are three different plans available: a beginners plan for those who would like to only walk or walk/jog during their training, an intermediate plan for semi-regular runners who would like to improve their 5K running time through track workouts and tempo runs, and an advanced plan for regular runners that incorporates even more track workouts, tempo runs and distance runs than the intermediate plan.

Training begins Monday, August 15^th ! The last day to join the program will be this Friday, August 12^th so gather your friends and sign up today! E-mail your Training Coach, Amy Kelderhouse, at akelderhouse@hhhealth.com, (subject: I want to be a Devin’s Dasher) if you would like to sign up to be a Devin’s Dasher, or have any questions about the training program.

We look forward to training with you!

Race Day Ready

Around the halls of Hilton Head Health, I’m starting to see our guests getting hungry, race hungry that is!  Over the past couple of months, guests have been none stop racing, participating in multiple 5-K’s and even a sprint triathlon.  I think it’s important to point out that doing something for the first time is one of the best things we can do for ourselves.  We are truly creatures of habit and as we get caught up in the daily grind, we tend to forget about branching out.  Today is a call out to all of our amazing guests that have participated in local races, way to represent!

[caption id="attachment_3413" align="alignnone" width="300" caption="H3 Guests at Firecracker July 4th 5K"][/caption]

 

As a runner, I am very passionate about sharing race experiences with our guests and my favorite memories all fall back to introducing our new H3 family members to the race scene.  Nothing is more incredible than seeing an individual cross their first finish line.  I have written posts in the past about race experiences, but today I want to set you up for success on race day by answering some of the common questions that may come to mind before the starting gun sounds.

Where should I line up?

If it’s your first race, I suggest lining up towards the back. The goal is to finish the first time and then you’ll gradually progress wanting to run or set a PR (personal record). 

Should I wear the race T-shirt before the race?

I hate to say it, but superstition says its bad luck.  Besides, most race T-shirts are made of sweat absorbing cotton. Save it to change into after the race!

Should I try and run as fast as everyone else at the start?

This is the number one thing that affects beginners on race day. You’ll begin to feel the adrenaline rushing, motivation thriving, try and hold back. Remember the pace you’ve planned and settle in.

Should I “Carb-O-Load” the night before the race?

Don’t worry about eating excessive carbohydrates before a 5-K. Shoot for a healthy balanced meal as you would any other evening. Your body will have plenty of energy stores.

How much should I walk, jog, or run leading up to race day?

Two to three workouts the week of a race will satisfy. You want to be at full strength on race morning so as general suggestion is to try and take at least the day before the 5-K off.  Stretch consistently during the week and trust your training, tapering off is the hardest part.   Download our beginner's 5K training plan here.

What if I come in last?

As I often say, no worries. Look at it like this – you’re racing!  Others are at home, watching TV, possibly eating pancakes, who knows.  The fact of the matter is you’re taking advantage of an opportunity.  Most notably, the crowd usually cheers the loudest for the last participant.

 

If you have any questions in regards to training, shoot us a line and we’ll get you ready!  I encourage you to share your race stories and check out the pictures from our most recent races.

[caption id="attachment_3414" align="alignnone" width="300" caption="2009 Firecracker 5K"][/caption]

[caption id="" align="alignnone" width="297" caption="Our 1st Place Winning 5K Team"][/caption]

 

Lastly, I wanted to mention that Hilton Head Health will be organizing a memorial 5K in honor of Devin Shaeffer, our beloved massage therapist.  Devin’s Dash will be held October 16^th and all proceeds will go to the American Cancer Society.  Check back to H3 DAILY for more information to come!