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HOME LIFE Community Service Program

THEME: Keeping Yourself Healthy to Help Others

 

How would I ever be able to finish a 5K race?

Step 1 – Tell yourself:   YOU CAN DO IT!!

You must have a positive attitude!  Is it going to be hard sometimes?  Yes!  I’m not going to lie to you!  But, you will be so proud of yourself in the end.  The only person you have to race against is yourself!  (Please check with your doctor before starting any new training plan.)

Step 2 – Find a buddy or two or three!

You will have more success if you find someone to workout with!  You will keep each other accountable and have so much more fun!!

Step 3 – Search for a race in your area

There are 100’s of 5K’s across PA.  Some races are just for fun and some are for charity.  Websites:  www.active.com  https://race-find.com/

Step 4 – Pay the entrance fee

If you pay the fee you are invested!  Costs range from $20 - $50 for shorter races.  Many times, the earlier you sign up, the cheaper it is!  You just might score a new T-shirt, too!

Step 5 – Search for a training plan

I highly recommend The Galloway Approach!

“Over a million runners and walkers have read Galloway books, attended his retreats / running schools, received E-coaching or individual consultation or joined his training programs. His doable plans have opened up the life-changing experience of finishing a distance event to almost everyone.  His methods have reduced aches, pains and injuries to almost zero.  Jeff is in front of an audience motivating and teaching over 200 times a year–helping those of all abilities to enjoy exercise until they are 100!

Galloway designed this method in 1973 to help beginners start running.  Strategic walk breaks allow each runner to control fatigue, virtually eliminating significant running injuries. Numerous surveys show that veterans tend to improve their finish times when they shift to Run Walk Run.”

www.jeffgalloway.com

www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962          

Step 6 – Figure out how to count your steps or track your miles

Pedometer

StepZ – Step Counter, Map My Walk and Map My Run are great apps on a smart phone!

Fitbit, Garmin or Apple Watch – wearable devices

Step 7 – Get a good pair of running shoes

Find a local running store that will allow you to try a pair of shoes out for a few weeks and make sure they are the ones for you.  Any reputable running store will have this policy.

Step 7 – Have fun and don’t take it too seriously!

I have come in last more that once, but I keep on moving!

Step 8 – Don’t forget to log your hours for all reports for Home Life!!

I can’t wait to read the reports and see your progress!

Download Training Schedule

 

Partners and Resources:

 

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GFWC of Pennsylvania 1K for K9s Challenge

Canine Companions is the oldest and largest assistance dog program providing trained dogs for children, adults, and veterans with physical disabilities.  Founded in 1975, they are leaders in the field and have placed over 4,400 assistance dogs.  Canine Companions breeds and trains their own dogs to get the temperament, intelligence, focus, health, and work ethic needed.  Their breeding program is highly regarded and looked at by others for best practices.  At eight weeks old, puppies are placed with volunteer puppy raisers who raise the puppies for 15 months, teaching basic obedience commands and socialization skills.  Then they return the dog to Canine Companions for six months of professional training to learn the 40+ commands they need to know to do tasks for people with disabilities.

VETERAN’S INITIATIVE GFWC is working with Canine Companions for Independence on its Veteran’s Initiative.  Canine Companions has provided many assistance dogs to injured service men and women who are returning from wars.  For a veteran making a new start putting his or her life back together from an injury, an assistance dog can provide the help they need to regain independence.

 

http://www.cci.org/assistance-dogs/Our-Dogs/veterans-initiative.html

I would like each club to have a doggie bank.  At each club meeting, members would be encouraged to donate any quarters they have in their wallet.  The goal would be for the state to collect 1000 quarters to donate to the Canine Companion Veteran’s Fund.  All club donations will be collected at the state convention. 

 

 

Chairman

Hollie Stevenson
114 Aubrey Dr, Butler 16001
724.991.6121   hollie@ccistravel.com