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.
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