Massage practice acupressure with Michelle Cluck, CMT
I liked this DVD. Michelle Cluck shows non-professionals how to perform acupressure to relieve stress and reduce migrane. As a long distance runner, I hold tension in my body that is not relieved with just a hot shower and leg stretches. This DVD taught me how to release tension in my shoulders and head and I had fun trying the acupressure points in my legs and feet. The DVD routine made me feel calm and at peace.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, October 30, 2009
When to eat, how many meals per day for runners
The active.com video at
http://www.youtube.com/watch?v=C75eulGHqPs
features runners giving tips on proper pre and post run nutrition.
I agree with the need for a small meal a few hours before running and another meal immediately after exercise. ‘Just listening to my body’ when it comes to planning the ratio of carbohydrates to protein to fat in my diet does not work for me. I feel just wonderful on a diet of 30% fat because fatty foods are so tasty!
I would suggest keeping a food diary for a few days every couple of months and crunching the percentages to ensure that your long distance running is complemented by a diet of 60% carbohydrates, 20% protein and 20% fats.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
http://www.youtube.com/watch?v=C75eulGHqPs
features runners giving tips on proper pre and post run nutrition.
I agree with the need for a small meal a few hours before running and another meal immediately after exercise. ‘Just listening to my body’ when it comes to planning the ratio of carbohydrates to protein to fat in my diet does not work for me. I feel just wonderful on a diet of 30% fat because fatty foods are so tasty!
I would suggest keeping a food diary for a few days every couple of months and crunching the percentages to ensure that your long distance running is complemented by a diet of 60% carbohydrates, 20% protein and 20% fats.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Tuesday, October 27, 2009
How runners relax - 20 best relaxation tips
I am an endorphin junkie, which is why running is my passion. When I am injured or tapering for a race, I have to rely on activities OTHER than a relaxing run to de-stress after work.
Here is a list of things I like to do. Please add your favorite FREE relaxation techniques in the comments section!
Walk in the flower garden at Washington Park, look at brightly colored flowers
Practice my Chi Gong workout DVD -- practicing Chi Gong the night before my half marathon let me relax enough to get a good night's sleep.
Practice some Acupressure with my Acupressure DVD
Get up early and practice Yoga with Steve Ross on Oxygen, or do a few poses from a Yoga DVD
Pet my cat and kiss my dog
Place a heating pad on lower back or neck
Read a book quietly
Take a bubble bath
Pick a new Jazz CD from library and listen while I am cooking dinner
Gather the old bread in my fridge and feed the birds or ducks
Walk in the park with a tree book to identify trees
Hug a tree and think about how old it is
Volunteer to play with kittens at shelter
Take a power nap
Rub lotion on my feet
Read jokes that make me laugh out loud
Share a funny story with a good friend
Listen to relaxing music
Go for a drive down country roads
Bring my focus to my breathing and imagine I am breathing out stress and breathing in relaxation
Including activities that help to relax me and make me feel happy puts me in a good mood.
A few activities that do cost money include a massage at the massage school, buying a new scented hand wash and taking a class to develop a new skill, like jewelry making or flying a plane.
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Here is a list of things I like to do. Please add your favorite FREE relaxation techniques in the comments section!
Walk in the flower garden at Washington Park, look at brightly colored flowers
Practice my Chi Gong workout DVD -- practicing Chi Gong the night before my half marathon let me relax enough to get a good night's sleep.
Practice some Acupressure with my Acupressure DVD
Get up early and practice Yoga with Steve Ross on Oxygen, or do a few poses from a Yoga DVD
Pet my cat and kiss my dog
Place a heating pad on lower back or neck
Read a book quietly
Take a bubble bath
Pick a new Jazz CD from library and listen while I am cooking dinner
Gather the old bread in my fridge and feed the birds or ducks
Walk in the park with a tree book to identify trees
Hug a tree and think about how old it is
Volunteer to play with kittens at shelter
Take a power nap
Rub lotion on my feet
Read jokes that make me laugh out loud
Share a funny story with a good friend
Listen to relaxing music
Go for a drive down country roads
Bring my focus to my breathing and imagine I am breathing out stress and breathing in relaxation
Including activities that help to relax me and make me feel happy puts me in a good mood.
A few activities that do cost money include a massage at the massage school, buying a new scented hand wash and taking a class to develop a new skill, like jewelry making or flying a plane.
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, October 19, 2009
How to add vegetables to a runners diet - simple soup, white bean salad
I enjoyed watching the video ‘Cooking thin and loving food with chef Kathleen’ by Kathleen Daelemans. Daelemans cooks healthful recipes and interviews busy moms and health professionals in this dieter friendly DVD.
I was amazed at her super simple recipe for soup – gather veggies from a supermarket salad bar, combine water and stock (I use bullion cube) in a pot, add the veggies, bring to boil and simmer for 7 minutes. Voila – a vegetable soup!
I am now using her recipe for Tuscan White bean salad as a snack at work. I don’t like the taste of plain raw celery, so I never knew how to add celery to my diet. The celery with the red wine vinegar sauce tastes great to me!
Runners like me do not need a reduced calorie diet, but I can benefit from simple recipes that emphasize whole grains and fruits and vegetables.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
I was amazed at her super simple recipe for soup – gather veggies from a supermarket salad bar, combine water and stock (I use bullion cube) in a pot, add the veggies, bring to boil and simmer for 7 minutes. Voila – a vegetable soup!
I am now using her recipe for Tuscan White bean salad as a snack at work. I don’t like the taste of plain raw celery, so I never knew how to add celery to my diet. The celery with the red wine vinegar sauce tastes great to me!
Runners like me do not need a reduced calorie diet, but I can benefit from simple recipes that emphasize whole grains and fruits and vegetables.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, October 16, 2009
Best Tips for Half Marathon Race
My Top 13.1 Tips for Your First Half Marathon
1. Decide your goal. Are you just finishing? Finishing for time?
2. If you are just finishing, read my post on feeling successful at the finish line here: http://albanyrunner.blogspot.com/2009/10/advice-on-your-first-race-for-beginner.html If you have a projected finishing time, plan out your mile splits. I used my Timex heartrate monitor watch to time my splits during the race (but I did NOT bring or use the heartrate monitor.)
3. Follow a training schedule. I used the Hal Higdon Half Marathon training schedule available here: http://www.halhigdon.com/halfmarathon/novice.htm Having a training schedule let me relax and trust that I would be ready on race day.
4. Try a 15K before your half marathon. Running the Boilermaker and the Clove Run 15K races earlier in the year let me experience a slightly shortened version of a half marathon experience. I was able to practice running a race for over an hour and make any adjustments I needed long before the half marathon.
5. Mentally KNOW you can finish the race by making your last long run (10 or 11 miles) into a race-type run. I ran my long run as a loop, so I had a Gatorade stop at the same intervals as the water stops on the race course. I used the same type of sports beverage, Gatorade, as the race paperwork indicated would be used on course. I ate the same food and wore the same outfit I would on race day. At the 11 mile mark, I asked myself if I could go two more miles. The answer was yes, and I knew I could succeed in my half marathon.
6. Learn to run at the same time of day as your race. Evening runners, you're going to have to run your long runs at eight in the morning on Saturday or Sunday. By running at the same time every morning, I have taught my body how to prepare for endurance exercise at that time of day. I am able to either digest liquids or survive on stored energy from a late snack the night before. I am able to go to the bathroom shortly after waking up and be able to run for an hour without a bathroom break.
7. KNOW what your race pace feels like.
8. Rely on your routine. I woke up terrified on my half marathon race day. I had no appetite at all. I soothed myself by following my normal pre-race routine, eating a bowl of oatmeal, showering and putting on my racing clothes. I knew it would work because it had so many times before.
9. Wear clothing that you can lose. I trained in an old cheap pair of mittens and wore them on race day so I could toss them to the side of the race course when it became too warm for gloves.
10. Wear pockets. I wore a LIVESTRONG top with pockets in the back and a pair of 3/4 length running pants with a pocket as well. I carried my car keys, ID, a fruit strip for emergency energy and a bandaid. Luckily, I didn't use either my food or first aid, but I was confident to have both.
11. Follow the rules. Don't get disqualified for an Ipod.
12. If the race is chip timed, use that to your advantage. My half marathon was chip timed, but runners clustered at the starting line anyway. As expected, we took off and were slowed to a jog several times in the first quarter mile by the sheer number of runners in the pack. Let the jackrabbits go first, and cross the starting line when you are comfortable that you will have enough room to run a first good mile. There is no such thaing as starting off too slow in a half marathon, but let your feet set the pace, not the other runners.
13. Enjoy your race. There was this wonderful piece of my race, between mile 9 and mile 11, that I got into a really nice running groove and ran along, enjoying the scenery. Think of a half marathon as your wedding day. You have spent a lot of time and money getting here. Enjoy your special day and make a memory you can cherish.
13.1 Smile for the camera at the finish line. That picture will be your badge of honor!
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Advice on your first race for beginner long distance runners
On Being A “Slow” Beginner
I felt so strong and accomplished after I crossed the finish line at my first half marathon, but when I got my race results back, I was disappointed for a few hours. There were several hundred finishers before me and about a hundred after me.
My body was still proud of its achievement, but my brain was asking ‘what if?’ What if I ran a little faster in the beginning, what if I didn’t walk at the rest stops and stretch out my aching hip flexor and knee?
Every beginning and beginning-again runner wants to be fast, but not every race is about the clock. When we train to go beyond what we think are our limits, whether that is running a half marathon or a 10K race, running the race is the goal and crossing the finish line is the reward.
For me, the meaning of exercise is to feel strong in my body and spirit. Working my muscles and sweating makes me feel joyful. After an hour of running or cycling or yoga, I am fully present in my body and every cell is happy to be alive. I put my strength of body and spirit to the test by organizing my workouts into a training regimen that will empower me to compete in athletic events.
My first half marathon was about the experience of pushing myself beyond what I assumed were my ‘limits’ and I reached that goal. Beginning runners, let your races be about exploring your ‘limits’ and enjoying the healthy body that your training delivers, not just how fast you can carry a chip on your shoelace from the start line to the finish.
In his speech at the TED Conference, Alain de Botton offers insight on his 'kinder, gentler philosophy of success.' Botton is speaking about success in our careers, but I found that I was able to make many comparisons to my running as well.
Who is in charge of defining your running goals? You? A page of results from last year's race or another runner's PR?
Do you judge other runners based on their finishing times? If you think you don't, would you take advice from a runner that was slower than you?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Wednesday, October 7, 2009
How to find out the number of calories you should eat per day for runners
Step 1: Visit the USDA Food Pyramid website to calculate the number of calories you need every day based on height, weight and amount of exercise:
http://www.mypyramid.gov/mypyramid/index.aspx
My number is 1,800 calories per day.
Step 2: Take that number and plug it into Antonio Zamora’s Macronutrient calculator:
http://www.scientificpsychic.com/fitness/macronutrients.html
As a long distance runner, I eat a diet that is 60 percent carbohydrates, 20 percent protein and 20 percent fats.
Based on an 1,800 calories per day diet, I should be eating:
90 grams of protein
295 grams of carbohydrate
40 grams of fat
I try to get my protein from non-fat dairy products so I also consume my target of 1,000 mg of calcium per day. I eat carbohydrates from the legume, fruit and vegetable and whole grains sections of the food pyramid. I try to make all my fats come from vegetable sources, like peanut butter, almonds, avocados, flaxseed meal and olive oil.
How do you use your numbers to plan your diet?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
http://www.mypyramid.gov/mypyramid/index.aspx
My number is 1,800 calories per day.
Step 2: Take that number and plug it into Antonio Zamora’s Macronutrient calculator:
http://www.scientificpsychic.com/fitness/macronutrients.html
As a long distance runner, I eat a diet that is 60 percent carbohydrates, 20 percent protein and 20 percent fats.
Based on an 1,800 calories per day diet, I should be eating:
90 grams of protein
295 grams of carbohydrate
40 grams of fat
I try to get my protein from non-fat dairy products so I also consume my target of 1,000 mg of calcium per day. I eat carbohydrates from the legume, fruit and vegetable and whole grains sections of the food pyramid. I try to make all my fats come from vegetable sources, like peanut butter, almonds, avocados, flaxseed meal and olive oil.
How do you use your numbers to plan your diet?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, October 5, 2009
Yoga improves flexibility, happiness for Half Marathon runners
After a strong 11 mile run last weekend, I am beginning my taper for the Marine Corps Reserve Half Marathon in Albany, NY this Sunday. I felt extra joyful during this morning's yoga practice! Do you practice yoga as cross training in your training program?
In the active.com article ‘Why Every Athlete Should Practice Yoga,’ RYT yoga instructor and NASM certified personal trainer Claire Petretti offers several reasons why Yoga should be added to training for the Half Marathon and other long distance running programs.
I use Yoga as crosstraining because it increases my ability to withstand fatigue from physical activity. Yoga is a series of stretches and poses that are held for a period of time. For me, breathing and concentrating on my breath helps me keep my body in the poses, which teaches me how to keep my body running through the fatigue that I feel at the end of every race.
Yoga also stretches and tones muscles I do not normally concentrate on during my running or weightlifting workouts. This gives me a more balanced, healthier body.
Yoga also helps me to see the beauty in life and appreciate every day I am alive. This improved outlook allows me to enjoy every run, and enjoyment of physical exercise will keep me running longer than weight loss or medals ever will.
I practice Yoga with Steve Ross. He teaches yoga on the Oxygen network. The program is called Inhale.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
In the active.com article ‘Why Every Athlete Should Practice Yoga,’ RYT yoga instructor and NASM certified personal trainer Claire Petretti offers several reasons why Yoga should be added to training for the Half Marathon and other long distance running programs.
I use Yoga as crosstraining because it increases my ability to withstand fatigue from physical activity. Yoga is a series of stretches and poses that are held for a period of time. For me, breathing and concentrating on my breath helps me keep my body in the poses, which teaches me how to keep my body running through the fatigue that I feel at the end of every race.
Yoga also stretches and tones muscles I do not normally concentrate on during my running or weightlifting workouts. This gives me a more balanced, healthier body.
Yoga also helps me to see the beauty in life and appreciate every day I am alive. This improved outlook allows me to enjoy every run, and enjoyment of physical exercise will keep me running longer than weight loss or medals ever will.
I practice Yoga with Steve Ross. He teaches yoga on the Oxygen network. The program is called Inhale.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Top gift for Senior runner or swimmer - Second Wind The Rise of the Ageless Athlete by Lee Bergquist
One of the things I love about running is the respect there is for older athletes in the sport. When I turn 40 I will be called a 'Masters level' Runner and distance running can lead me to qualify and run the Boston Marathon.
Book Review: Second Wind The Rise of the Ageless Athlete by Lee Bergquist
I felt inspired to continue my running career after reading a few of the 18 athlete profiles that Bergquist, a journalist for the Milwaukee Journal Sentinal, offered in this book. This book is well written and engaging; a great gift idea for an older athlete just starting to get in shape and train for running, swimming or another sport.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Book Review: Second Wind The Rise of the Ageless Athlete by Lee Bergquist
I felt inspired to continue my running career after reading a few of the 18 athlete profiles that Bergquist, a journalist for the Milwaukee Journal Sentinal, offered in this book. This book is well written and engaging; a great gift idea for an older athlete just starting to get in shape and train for running, swimming or another sport.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, October 2, 2009
How to raise money for a charity race
Best fundraising tips for 5K, half marathon and marathon runners
I have an embarrassing admission to make. My first race this year was the Peppertree Rescue 5K race at SUNY Albany. Animal rescue is my favorite type of charity; I have fostered kittens for the Humane Society and Italian greyhounds for the IGCA. I told everyone in my office that I was running the race and put a sponsorship form outside of my cubicle. On the race day, I was excited to run, but I had not raised a single dollar for charity because I was too shy and embarrassed to let my friends know how important the issue was to me.
I would like to run a half marathon for charity in 2010, maybe even the ING New York City Half Marathon! Spots for the 2009 race sold out fast, and charity spots were open, but the runner had to raise one thousand dollars to run. I want to be able to raise $1000. That’s 77 friends contributing $13 each.
Are you also considering running a half marathon or marathon for charity but feeling scared that you might not make the donation requirement or too shy to beg your friends for money?
Read on if you would like to learn how to raise money for a charity half marathon race!
I have listed some of the best tips and fundraising ideas I have found, please Twitter me at @kathleenlisson with your ideas!
Cancer survivor and JustGiving.com guest blogger Lisa Lynch posts her aversion to ‘wacky’ fundraising and explains how she is turning her birthday party into a fundraiser for a cancer charity.
Could you have a birthday party and ask guests to bring their donations instead of gifts for you?
In the post ‘Revel with a Cause’ my friends Alex and Cati describe what they did to hold a wine tasting at their house for the The Leukemia and Lymphoma Society.
They did a lot of legwork to make this party a success, but it paid off in a large amount of money collected for charity!
I live in a small apartment in Albany, but I can still fit about a dozen people in my living room for a standing cocktail party. I am thinking of having a food and wine or beer and wine pairing potluck party, and asking guests to bring a beverage AND a donation!
Here is some background information on my past potluck pairing parties, feel free to use the food and wine lists to recreate your own charity half marathon fundraiser!
Valentine’s Day - http://kathleenlisson.blogspot.com/2009/02/tested-and-approved-valentines-day-wine.html
Red Wines - http://kathleenlisson.blogspot.com/2008/02/best-red-wine-and-appetizer-pairings.html
Cabernet Sauvignon - http://kathleenlisson.blogspot.com/2008/09/how-to-plan-your-own-cabernet-sauvignon.html
Belgian Beer - http://kathleenlisson.blogspot.com/2008/05/food-and-beer-pairings-from-brewery.html
Beer and Asian Food - http://kathleenlisson.blogspot.com/2009/03/beer-and-asian-food-pairings.html
Beer - http://kathleenlisson.blogspot.com/2008/11/my-menu-for-beer-and-wine-pairing.html
UNICEF offers a list of fundraising tips on their website.
I liked the idea of asking the business you work for if they would consider A. matching the contribution B. making a donation and C. allowing you to post information about your fundraising goals in the newsletter.
Asking friends to donate to your cause as a way to observe Lent is another technique that could work in Catholic areas of the country.
MultipleMyeloma.org offers several tips for charity half marathon runners on how to write a good donation page. They are simple, but essential, and include telling your friends why you are running, how you are connected with your charity, sharing the story of how much running this marathon will mean to you and how their support is important, and including photos.
My friend Kerrie from Schenectady ran the KeyBank Vermont City Marathon, Burlington, VT a few years ago for charity. She was kind enough to answer some questions on how to raise money for a race for me.
Why did you run the Marathon?
I'm still trying to figure that out! Haha! Really though, I had always said I wanted to run a marathon and had actually been looking into it for a while when a student of mine mentioned that she was going to train for the marathon and that we should train together. I checked to see if the charity I wanted to raise money for was running this one and they were. It was like all of the stars aligned and the time had come to sign up!
What attracted you to the charity?
I ran with Train To End Stroke with the American Stroke Association. I knew that I wanted to run for a cause and that the cause needed to have some meaning to me. My maternal grandmother had a stroke about 10 years ago--she's still alive, but paralyzed on one side of her body and hasn't walked since. My paternal grandfather also had a stroke...that was a long time ago. He survived the stroke, but was also paralyzed. He died in 1999. So I ran it for them...they were my inspiration. I even pinned pictures of each of them to my singlet.
What are some different ways that you raised money?
I mostly raised money by emails, letters, and word of mouth to family, friends, and colleagues. I also sold paper hearts provided by TTES that people could write their names on or "in honor of ___".
In retrospect, what could you have done differently or done better in your fundraising?
I would have followed up better. I also would have tried a few other things and planned better. I didn't anticipate how much work it would be to fundraise so much money.
Have you heard of any interesting fundraising ideas that you did not try?
There were a ton of ideas that TTES provided for us. I wish I would have tried more. One that I thought was great was asking a local restaurant to donate a portion of their sales on a particular night to your cause. This would be advertised and you would also tell all of your family and friends. It was a win-win for both you and the restaurant--they likely saw an increase in business and you raised money.
Did anyone motivate you to raise money for the charity? Was there a mentor provided?
I was provided with a mentor from TTES. She was great! She would check in to see how both my fundraising and my training were going.
How far ahead did you start raising money?
I think I started raising money about 6 months in advance. I probably should have started sooner though.
Did you meet your goals?
I came pretty close. I ended up making up the difference on my own. I would have reached my goals if I had followed up more and asked those few people who I had avoided asking because sometimes asking for money can be awkward or uncomfortable.
Here is a copy of the email Kerrie sent to her friends asking for donations:
###########################
I am sure either you have been, or you are close to someone who has been, affected by stroke. Please help me help to reduce the number of people who can say that!
Dear Friends,
I'm really not kidding. I am training to run a 26.2 mile MARATHON to benefit the American Stroke Association. The marathon is in Burlington, VT on May 25th, 2008!
No, I haven't lost my mind (I don't think anyway!)! By joining the American Stroke Association's Train To End Stroke program, I have a coach, a team, training schedules, clinics, and a reason that makes this more than a personal goal. I am helping to raise funds for stroke research, education, and advocacy programs.
The following are some stroke statistics of which you may not be aware...
Every 45 seconds someone suffers a stroke.
Every 3.1 minutes someone dies of a stroke.
There are 4.4 million stroke survivors.
29% of people who have strokes are under age 65.
Over the course of my training, which officially began on January 22nd, I will run hundreds of miles to prepare. And yes, almost all outside in these ever-so-fun Northeast winters (okay, so maybe I have lost my mind!). But I am doing this for a very personal reason. I am raising money for the American Stroke Association and I'm doing it in honor of my Nanny (my mom's mom who had a stroke almost 9 years ago) and my Pap (my dad's dad who also had a stroke long ago, but has since passed away). They are my inspiration to keep on keeping on, even when it's 6 degrees and hailing at my head.
The reason I am writing to you is to ask for your support in this effort through your positive thoughts and through your generous contribution to the American Stroke Association.
I am very excited and extremely nervous about participating in this event on behalf of many who couldn't even walk it due to a stroke, in particular my Nanny & Pap. Please join me in reaching the finish line of my fundraising goal and helping end stroke. You can do so by clicking on the link below and donating on my website. If you're not comfortable with that, let me know & we can make other arrangements!
Many thanks for your support,
Kerrie
P.S. Your tax-deductible contribution, sent as soon as possible, is greatly appreciated! Every dollar makes a difference toward stroke research and education. If you work for a company that has a matching gift program, please send me the matching gift form along with your check and potentially double your donation!
Follow This Link to visit my personal web page and help me in my efforts to support ASA - NEA - Boston, MA
Find out more about Train To End Stroke Here - http://www.kintera.org/htmlcontent.asp?cid=9468
#########################
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
I have an embarrassing admission to make. My first race this year was the Peppertree Rescue 5K race at SUNY Albany. Animal rescue is my favorite type of charity; I have fostered kittens for the Humane Society and Italian greyhounds for the IGCA. I told everyone in my office that I was running the race and put a sponsorship form outside of my cubicle. On the race day, I was excited to run, but I had not raised a single dollar for charity because I was too shy and embarrassed to let my friends know how important the issue was to me.
I would like to run a half marathon for charity in 2010, maybe even the ING New York City Half Marathon! Spots for the 2009 race sold out fast, and charity spots were open, but the runner had to raise one thousand dollars to run. I want to be able to raise $1000. That’s 77 friends contributing $13 each.
Are you also considering running a half marathon or marathon for charity but feeling scared that you might not make the donation requirement or too shy to beg your friends for money?
Read on if you would like to learn how to raise money for a charity half marathon race!
I have listed some of the best tips and fundraising ideas I have found, please Twitter me at @kathleenlisson with your ideas!
Cancer survivor and JustGiving.com guest blogger Lisa Lynch posts her aversion to ‘wacky’ fundraising and explains how she is turning her birthday party into a fundraiser for a cancer charity.
Could you have a birthday party and ask guests to bring their donations instead of gifts for you?
In the post ‘Revel with a Cause’ my friends Alex and Cati describe what they did to hold a wine tasting at their house for the The Leukemia and Lymphoma Society.
They did a lot of legwork to make this party a success, but it paid off in a large amount of money collected for charity!
I live in a small apartment in Albany, but I can still fit about a dozen people in my living room for a standing cocktail party. I am thinking of having a food and wine or beer and wine pairing potluck party, and asking guests to bring a beverage AND a donation!
Here is some background information on my past potluck pairing parties, feel free to use the food and wine lists to recreate your own charity half marathon fundraiser!
Valentine’s Day - http://kathleenlisson.blogspot.com/2009/02/tested-and-approved-valentines-day-wine.html
Red Wines - http://kathleenlisson.blogspot.com/2008/02/best-red-wine-and-appetizer-pairings.html
Cabernet Sauvignon - http://kathleenlisson.blogspot.com/2008/09/how-to-plan-your-own-cabernet-sauvignon.html
Belgian Beer - http://kathleenlisson.blogspot.com/2008/05/food-and-beer-pairings-from-brewery.html
Beer and Asian Food - http://kathleenlisson.blogspot.com/2009/03/beer-and-asian-food-pairings.html
Beer - http://kathleenlisson.blogspot.com/2008/11/my-menu-for-beer-and-wine-pairing.html
UNICEF offers a list of fundraising tips on their website.
I liked the idea of asking the business you work for if they would consider A. matching the contribution B. making a donation and C. allowing you to post information about your fundraising goals in the newsletter.
Asking friends to donate to your cause as a way to observe Lent is another technique that could work in Catholic areas of the country.
MultipleMyeloma.org offers several tips for charity half marathon runners on how to write a good donation page. They are simple, but essential, and include telling your friends why you are running, how you are connected with your charity, sharing the story of how much running this marathon will mean to you and how their support is important, and including photos.
My friend Kerrie from Schenectady ran the KeyBank Vermont City Marathon, Burlington, VT a few years ago for charity. She was kind enough to answer some questions on how to raise money for a race for me.
Why did you run the Marathon?
I'm still trying to figure that out! Haha! Really though, I had always said I wanted to run a marathon and had actually been looking into it for a while when a student of mine mentioned that she was going to train for the marathon and that we should train together. I checked to see if the charity I wanted to raise money for was running this one and they were. It was like all of the stars aligned and the time had come to sign up!
What attracted you to the charity?
I ran with Train To End Stroke with the American Stroke Association. I knew that I wanted to run for a cause and that the cause needed to have some meaning to me. My maternal grandmother had a stroke about 10 years ago--she's still alive, but paralyzed on one side of her body and hasn't walked since. My paternal grandfather also had a stroke...that was a long time ago. He survived the stroke, but was also paralyzed. He died in 1999. So I ran it for them...they were my inspiration. I even pinned pictures of each of them to my singlet.
What are some different ways that you raised money?
I mostly raised money by emails, letters, and word of mouth to family, friends, and colleagues. I also sold paper hearts provided by TTES that people could write their names on or "in honor of ___".
In retrospect, what could you have done differently or done better in your fundraising?
I would have followed up better. I also would have tried a few other things and planned better. I didn't anticipate how much work it would be to fundraise so much money.
Have you heard of any interesting fundraising ideas that you did not try?
There were a ton of ideas that TTES provided for us. I wish I would have tried more. One that I thought was great was asking a local restaurant to donate a portion of their sales on a particular night to your cause. This would be advertised and you would also tell all of your family and friends. It was a win-win for both you and the restaurant--they likely saw an increase in business and you raised money.
Did anyone motivate you to raise money for the charity? Was there a mentor provided?
I was provided with a mentor from TTES. She was great! She would check in to see how both my fundraising and my training were going.
How far ahead did you start raising money?
I think I started raising money about 6 months in advance. I probably should have started sooner though.
Did you meet your goals?
I came pretty close. I ended up making up the difference on my own. I would have reached my goals if I had followed up more and asked those few people who I had avoided asking because sometimes asking for money can be awkward or uncomfortable.
Here is a copy of the email Kerrie sent to her friends asking for donations:
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I am sure either you have been, or you are close to someone who has been, affected by stroke. Please help me help to reduce the number of people who can say that!
Dear Friends,
I'm really not kidding. I am training to run a 26.2 mile MARATHON to benefit the American Stroke Association. The marathon is in Burlington, VT on May 25th, 2008!
No, I haven't lost my mind (I don't think anyway!)! By joining the American Stroke Association's Train To End Stroke program, I have a coach, a team, training schedules, clinics, and a reason that makes this more than a personal goal. I am helping to raise funds for stroke research, education, and advocacy programs.
The following are some stroke statistics of which you may not be aware...
Every 45 seconds someone suffers a stroke.
Every 3.1 minutes someone dies of a stroke.
There are 4.4 million stroke survivors.
29% of people who have strokes are under age 65.
Over the course of my training, which officially began on January 22nd, I will run hundreds of miles to prepare. And yes, almost all outside in these ever-so-fun Northeast winters (okay, so maybe I have lost my mind!). But I am doing this for a very personal reason. I am raising money for the American Stroke Association and I'm doing it in honor of my Nanny (my mom's mom who had a stroke almost 9 years ago) and my Pap (my dad's dad who also had a stroke long ago, but has since passed away). They are my inspiration to keep on keeping on, even when it's 6 degrees and hailing at my head.
The reason I am writing to you is to ask for your support in this effort through your positive thoughts and through your generous contribution to the American Stroke Association.
I am very excited and extremely nervous about participating in this event on behalf of many who couldn't even walk it due to a stroke, in particular my Nanny & Pap. Please join me in reaching the finish line of my fundraising goal and helping end stroke. You can do so by clicking on the link below and donating on my website. If you're not comfortable with that, let me know & we can make other arrangements!
Many thanks for your support,
Kerrie
P.S. Your tax-deductible contribution, sent as soon as possible, is greatly appreciated! Every dollar makes a difference toward stroke research and education. If you work for a company that has a matching gift program, please send me the matching gift form along with your check and potentially double your donation!
Follow This Link to visit my personal web page and help me in my efforts to support ASA - NEA - Boston, MA
Find out more about Train To End Stroke Here - http://www.kintera.org/htmlcontent.asp?cid=9468
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Review of Marathon and Half Marathon, The Beginners Guide by Marnie Caron
I am coming closer and closer to the date of my half marathon!
I felt good all this week, completing 2 five mile runs, an hour of yoga and an hour of weight training. I feel like the lunges and squats are strengthening my legs and preventing injuries. My last regular run is ten miles this Saturday, then I start my taper! I am considering giving myself the option of walking during part of my half marathon, an idea I learned from the book 'Marathon and Half Marathon, The Beginner's Guide.'
'Marathon and Half Marathon The Beginners Guide' by Marnie Caron
This is a good book for the beginning athlete contemplating making their long term goal the completion of a half marathon.
The training schedule involves walking at set periods of time during every run and in the half marathon itself, which may be a less scary approach than committing oneself to eventually making a long run of 2 hours or more at the end of the half marathon training.
There is some solid, basic nutritional information in the Fueling the Athlete chapter, but since the book is written by a Canadian, all the recommendations based on weight are in kilograms, not pounds. This would be a good first book to read for a runner just beginning half marathon training, as it covers all sorts of questions, like including your family in running, running with a stroller and running with a dog.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
I felt good all this week, completing 2 five mile runs, an hour of yoga and an hour of weight training. I feel like the lunges and squats are strengthening my legs and preventing injuries. My last regular run is ten miles this Saturday, then I start my taper! I am considering giving myself the option of walking during part of my half marathon, an idea I learned from the book 'Marathon and Half Marathon, The Beginner's Guide.'
'Marathon and Half Marathon The Beginners Guide' by Marnie Caron
This is a good book for the beginning athlete contemplating making their long term goal the completion of a half marathon.
The training schedule involves walking at set periods of time during every run and in the half marathon itself, which may be a less scary approach than committing oneself to eventually making a long run of 2 hours or more at the end of the half marathon training.
There is some solid, basic nutritional information in the Fueling the Athlete chapter, but since the book is written by a Canadian, all the recommendations based on weight are in kilograms, not pounds. This would be a good first book to read for a runner just beginning half marathon training, as it covers all sorts of questions, like including your family in running, running with a stroller and running with a dog.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
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