ONLY 2 DAYS until the TEch Theta Speak Up for Kids CASA 5k!

WOW- the 5K is sue coming quick. For those of you who have already registered don't forget that you can pick up your shirts and race numbers at the Starbucks on University and Glenna Goodacre. 

Now, I'm sure everyone is wondering why the race is called the Tech Theta Speak Up for Kids CASA 5K. Why Theta? CASA is the Kappa Alpha Theta sorority's national philanthropy.  Here in Lubbock, the Tech Thetas help out with promoting the race and getting runners. 

At the race you will notice that there will be a lot of Tech Thetas at the turn around on the 5K route- that's why!

Thank you Kappa Alpha Theta for all your help making this race a success. 

4 Days till the Tech Theta Speak Up for Kids CASA 5K!

The race will be here before we know it! For those of you who are registered and ready to go you can pick up your race packets today until Thursday from 11 a.m. to 7 p.m. at Starbucks across from the Tech campus on University and Glenna Goodacre. There will be Tech Theta's there to hand out race t-shirts, numbers, and directions to the race.  

For those of you who have not signed up yet, you can also register for the race too! So head on over to Starbucks and grab a coffee and your 5K t-shirt and get ready for Saturday.

As you all may know, we have less than a week until the race!! Keep up the good work. Here is the last weeks workout schedule:

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest	5K run	Rest/ walk

I hope you all are as excited as I am about the race. Don't forget to tell all your friends and get them to register online at www.casaofthesouthplains.org. 

Check back tomorrow for another fun fact about the race!

9 Days till the Tech Theta Speak Up for Kids CASA 5k!

The Tech Theta Speak Up for Kids CASA 5k is a fundraiser to raise money to support the volunteers who advocate for abused and neglected children of the South Plains. By participating in this event, you are making a difference in a childs life.

Currently, there are 255 kids in our area who is waiting for a CASA advocate to "speak up" for them in court. To represent these children we will have paper cut outs of kids lining part of the course - one for every child.

During this time, CASA also gives each kid being represented a new pair of shoes upon request. For some of these kids, this is despritely needed.

Make a difference today and join us at our Speak Up for Kids CASA 5k on April 16th! For just $20 you will have an afternoon of fun and help a child who needs it.

Registration can be done online at http://www.casaofthesouthplains.org/ under events.

See you there!

10 Days until the CASA 5k!

For those of you who are Tech Theta Speak Up for Kids CASA 5k alumni and have joined us in the past, you know (or should know) that we have a new location!!! Because of our growing numbers we have moved off Tech campus and are now at Mackenzie Park. This new location has opened up many opportunities for this event and we are excited about the change. 

For those of you who have never been to Mackenzie Park, you can check it out online at www.visitlubbock.org/business/Recreation//254. 

Help us make this new location all that it can be! Register for the race online at www.casaofthesouthplains.org under events!

11 Days till the Tech Theta Speak Up for Kids CASA 5k!

At this years CASA 5k we will have many kid friendly activities. We will have MellyBelly Bounce House,  miniature ponies, face painting, Mr. Gatti balloon animals, and the Texas Tech Lady Raider Basketball and track teams to help out with the Kids K. There will also be a fire truck and ambulance for kids to explore. As you can tell, it is going to be a lot of fun for all the Kids who are at the CASA 5k. 

Don't forget to sign your kids up for the race at the CASA website. Remember parents, its only $15 for the Kids K! 

See you there!

12 Days Until the CASA 5k!

The countdown begins..... 12 days.

I hope nobody has blown away this week - Lubbock weather is confusing us all. For those of you who are dedicated to this workout schedule... here is Week #6! Remember, we have less than 2 weeks until the big day.

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest	Run/walk 4.5 miles (7.2 km)

Check back tomorrow for some information about what to expect race day! Don't forget to register for the race at www.casaofthesouthplains.org under events!

5K Training Tip!

Hello running machines!
I hope you all are having a great week and are keeping up with your daily workouts despite this crazy weather Lubbock has been throwing at us.
Today I found this interesting tip on what we should be fueling our body with during training.

Training Tip- found online at http://running.about.com/od/nutritionandhydration/tp/eatingrules.htm

Don't forget about protein.

Runners focus so much on consuming their carbs that their protein needs sometimes get forgotten. Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% of your daily intake. Runners, especially those training for long distances such as marathons, should consume .5 to .75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.

Hope this helps! Have a great weekend and don't forget to check back Monday!

Theta Video

Check out this Theta video about the upcoming CASA 5k -Video

19 days until the CASA 5k!!!!

I hope everyone had a great week followed by a great weekend. As you know, there is only 19 days left until the CASA 5k! If you haven't registered yet, don't forget to do so at www.casaofthesouthplains.org under events! We are looking forward to an exciting year and all that the new venue (Mackenzie Park) has to offer.  I know you all are so excited for this weeks training schedule, so I will stop putting it off....

WEEK 4 On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest	Run/walk 4 miles (6.4 km)	Rest/ walk

For those of you who are just now joining us, no fear - just jump right in and you will catch up in no time. Remember, these workouts can be as hard or easy as you, yourself, choose to make them.

Excluding today's weather curve ball, it is clear that summer is headed our way and days have began to get hotter and hotter.  For those of you, like me, who heat seems to be your worst enemy when it comes to working out, check out this tip for running in summer heat.

Tip #3- Found online at www.distance-running-tips.com

We must respect the heat there has been much research done on the effects of heat on runners. Not only the temperature, but the humidity can easily turn that easy six mile run into a suffer-fest. The best thing is to run smart, know your limits and not do anything foolish. Try and run in the morning or in the evening not in the warmest part of the day between 11:00 am and 4:00 pm.

If you feel light headed or dizzy stop your run and seek help. This is the beginning of heat stroke. Also if you stop sweating this is another warning sign. It is better to be more on the cautious side then to take chances. Then we will have many more days to enjoy our runs.

Although were not shooting for any 6 mile runs, I thought this was important to remember as we continue to push our running limits. Be careful and take it easy on days when your not feeling well. And, although we all hate it, try your best to get up early and run when the weather is not to hot. 

That's all for now, good luck this week! Don't forget to register!

CASA 5k Walk/Run

For those of you who came looking for last weeks workout schedule, oops! I forgot to post it- i hope you enjoyed your break. But, that doesn't mean this week is the same, were going hit the ground running with week #3!
WEEK 3

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest	Run/walk 2 miles (3.2 km) with Magic Mile*	Rest/ walk

*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual — then run or walk one mile (1,600 meters) slightly faster than your normal pace. Time your one-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual — then try to beat your previous one-mile run/walk time. Your 5K race pace should be one to two minutes slower than your fastest Magic Mile time.


Looks like this is going to be a difficult week so I hope everyone didn't get too lazy on their week off! That's all for now! Check back on Wednesday for Tip #3!


For more information on the training schedule visit www.mayoclinic.com. Also, registration for the Tech Theta Speak Up for Kids CASA 5k walk/run can still be done online at casaofthesouthplains.org/Events. So round up all your friends and register today!!

Betenbough Homes celebrates St. Patrick's Day with Green Open House

Today, during the "Green Open House" at the Betenbough New Home Center, Betenbough Homes donated new children's books to CASA! The books, "Why Do I Recycle?" are in correlation with builder's green building initiative. Betenbough is a wonderful partner to CASA of the South Plains and we were happy to be chosen to be part of the event today.

Thanks Betenbough Homes!

For more info on this event, feel free to check out this news story:
http://www.kcbd.com/Global/story.asp?S=14270362

Cookout for CASA

As you are out grocery shopping any weekend between now and April 9 be on the lookout for a "Cookout for CASA" in the parking lot of your local United Supermarket. If you see a cookout trailer, please stop and support the cookout because you will then be supporting CASA!

All United locations within the six counties served by CASA are eligible to participate any weekend between now and April 9.  We hope you will take a moment and support CASA through these cookout events!

Tech Theta Speak Up for Kids CASA 5k Tip #2

Hello everyone,

Hope your week is going great! For those of you hanging in there, I have another tip for you I found online. Remember, its normal to be tired because your body is still getting used to a consecutive workout. 

TIP #2-

    What and when you eat following exercise can be just as important as what you eat before. While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.

So, basically what I think this is saying is to EAT HEALTHY! (haha) Obviously, I am no health expert. But just remember, why would you want to work so hard for nothing?

Keep it up! Don't forget to comment and leave those tips I know you all are finding. As for me, I'm off to Colorado for Spring Break so I will post next weeks training schedule tomorrow morning. 

And for those of you who have not signed up for the race, no worries! You can register online at www.casaofthesouthplains.org and jump on in with week 2 workout.  

Tech Theta Speak Up for Kids CASA 5k

What great weather we have had this week! Besides a little wind, its been perfect 5k training weather. I hope everyone is doing well and ready to start week number two. If your feeling a little sore, no worries this is normal- just don't forget to STRETCH (see previous post).  

Week 2-

** Remember- On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest	Run/walk 3.5 miles (5.6 km)	Rest/ walk

Have a great week and check back on Wednesday for training tip #2!

Don't forget to get your friends to sign up for the Tech Theta Speak Up for Kids CASA 5k at www.casaofthesouthplains.org under events or click here to be directly connected. 

CASA 5k training tip

I hope everyones training is going well. Remember the first couple of weeks are always the hardest so don't give up! I have decided that during the week I will post helpful tips for our 5k success. So, here we go...

Tip #1- Stretch
Flexibility is an important component of fitness, and exercise tends to increase the amount of flexibility in a joint. Flexibility is also specific to the type of movement needed for a sport, so it is more important for some sports than others. Runners should focus on the the hip flexors and the hamstrings. The following stretch is ideal for these muscles. Start in a lunge position, with one leg back and one leg forward. Straighten the back leg to stretch the hip flexors. Return to the starting position, then straighten the front leg to stretch the hamstrings. Hold each stretch about 15 seconds.


So, dont forget to stretch! For more information on stretching visit here.
Don't forget to leave comments!

DAY 1 CASA 5K TRAINING!!

Well… for those of you who were not blown away in yesterdays storm, today is the first day of our Tech Theta Speak Up for Kids CASA 5k training.  Weather you plan to walk or run, now is the time to get up and get your gears going.  This weeks exercise schedule is:

Week 1- On run/walk days, walkers walk only. Runners run for 15 seconds/ walk for 45 seconds.

Monday: Run/walk 30 min

Tuesday: Walk 30 min

Wednesday: Run/Walk 30 min

Thursday: Walk 30 min

Friday: Rest

Saturday: Run/Walk 3 miles (4.8 km)

Sunday: Rest/walk

Don’t forget to get your friends to join you!! Online registration can be found at www. Casaofthesouthplains.org under events.  Have a great week and don’t forget to check back on Wednesday for some healthy eating tips (we might as well be eating healthy along with our workouts)!

Also, throughout the training if you discover any healthy recipes or have anything to say, please leave comments for the rest of us.

Thank You Kiwanis!

Thank you to the Kiwanis Club of Lubbock for the work you do to improve the lives of children around the world. Your $1000 donation to CASA will greatly assist with our work to provide advocacy for local abused and neglected children. We appreciate you!

Thank You Kiwanis!

STOP..... It's 5k time!

It's getting warm again, and you know what that means... IT'S CASA 5K TIME!! So for those of you who participate in the walk/run it's time to get up and get moving.  I will be posting a weekly workout schedule along with healthy eating and exercising tips that will prepare us all for race day, weather you choose to walk or run. The training session lasts 7 weeks, therefore you have the rest of this week to prepare your mind alone (and get those last few mornings of sleep).  So get ready because starting Monday next week, the training will begin. If you would like a head start you can check out the schedule in it's entirety here.

As for this week, this is your chance to tell everybody you know about the Tech Theta Speak Up for Kids CASA 5k walk/run and get all your friends to participate with you. After all, everything is better with a friend, right? Registration can be done online here. So grab your friends, sign-up, and get ready for Monday!

Tournament Champions

Congratulations to Dalby Elite for being the 2011 CASA's Annual DodgeBall Tournament Champions!

 
Check www.casaofthesouthplains.org under events for more pictures from the tournament.

National CASA Updates

Court Appointed Special Advocates has recently received some great publicity at the National level!

There is an article about an Advocate in this month's issue of Family Circle Magazine. You can check it out here. 

Additionally, Grammy Award winning R&B artist Anthony Hamilton is the latest celebrity to serve as a spokesperson for National CASA. "Our boys need positive role models," expressed Hamilton. "Becoming a part of CASA will provide me with an opportunity to reach out to those men who can become everyday heroes to these children, and help change their life of hurt, into one of hope." Hamilton joins the ranks of Dr. Phil & Robin McGraw who also serve as spokespeople for CASA.

CASA DodgeBall Shirts

Join us on January 29 at Cavazos Middle School for the 5th CASA's Annual DodgeBall Tournament!

Games will begin at 9 am. Spectators may come watch for free. Event shirts will be sold for $10 each while supplies last. We hope to see you there!

Have you seen the new CASA website???

CASA of the South Plains is kicking off the new year with the release of a new website for both the South Plains community!

The old website, lubbockcasa.org, has been replaced with the new, user-friendly website located at www.casaofthesouthplains.org. Be sure to change any old bookmarks to reflect the web address change!

For the community, the new website will make it easier to find out information about how to get involved with CASA here in the South Plains. Other information included on the site:

 

·         How can you help?

·         Where can you help?

·         How CASA helps

·         News and Publications

·         Events

·     

The new website also includes a secure log-in for CASA advocates to access secure information and better communicate with one another.

We hope you will take a few moments to become familiar with the new site, and maybe even learn something new while you are there!