2009 Massey Fundraising Challenge - Angels Without Wings

Angels Without Wings

This is the second year members in the Richmond Branch will have a team in the Ukrop’s Monument 10k walk/jog/run on March 28. We would love for you and your friends to join our team!

There are several reasons to participate ... below are just a few:
· In memory of Jake Larson of the Richmond Branch and in honor of Sister Eunice Tann who was recently diagnosed with cancer.
· To show a positive presence in downtown Richmond as LDS members.
· For better health! Just think, by participating in 3 months you'll feel healthier!
· To support Massey Cancer Center in their research efforts
· Encouragement: Saturday group walks/jogs/runs and massages (thanks Suzi)
· Post-Race Champion Brunch!!!! Everyone is a winner.
· It’s a fun run!

REGISTER – RAISE - RUN

REGISTER:
- Register for the Join "Angels without Wings" team on the Massey Fundraising Challenge site: www.run4massey.org (free). On the home page click “Join the Fundraising Challenge” and find our team.
- Register to participate in the Ukrop’s Monument Avenue 10K at www.sportsbackers.org. It costs $25 if you register by January 31. Sports Backers anticipate 35,000 runners/walkers this year. There also is a kid’s fun (5 -12 yrs), $10 if you register by January 31.

RAISE:
- When you register at www.run4massey.org you can personalize your web page. You can even send out emails to friends/family to ask for donations for your run. It’s easy – Last year the Massey Fundraising Challenged raised over $500,000 and this year the goal is $750,000.
- If you raise $100+ you will receive a performance shirt (yellow and blue). If we have enough individuals who have raised $100 let’s have our Angels without Wings imprinted on the back.
- Last year our team raised enough to qualify for the Trailblazers Club - $1000+
We all know people whose lives have been severely altered because of cancer. Let’s help “Put Cancer on the Run”.

RUN (Jog, or Walk):
- Saturday, March 28, 2009

Volunteers are needed to help hand out race packets March 26 & 27 and to hand out water on race day. See Pam if you’d like to volunteer.


Questions????? Contact Pam at 564-6572, pamellaon@gmail.com

How to Join

1. Join "Angels without Wings" team at www.MasseyChallenge.kintera.org.

(Click on “Join the Challenge,” then “Join a Team,” then “Angels

Without Wings.”)

2. Register to participate in the 10K at www.sportsbackers.org. It costs $25 if you register before January 31st. Slots fill quickly so don't procrastinate.

3. Support our team by giving a donation at www.MasseyChallenge.kintera.org.

(Click …..) Every donation brings cancer research closer to a cure.

Jakes' message

I have a two month old son. When he wakes up in the morning, he is very happy. When it is his bed time, he gets very fussy. It is a natural thing for any baby to do. To calm him, we wrap him tightly in a blanket and rock him until he begins to fall asleep. I have wished sometimes, at my worst moments, someone could take away my problems by wrapping me snuggly and rocking me to sleep. But as an adult, that doesn’t happen. We are expected to cope with life’s challenges in a dignified manner.
When I received the news that I had cancer, there was nothing adult about my actions or emotions. There was nothing childish about them either. When news like this is given to someone, their whole world screams in emotional pain. That didn’t happen for me. There was pure silence. For months I could hear a pin drop, but one never did. In my world, no one talks about sensitive topics because it is difficult. More than that, no one knows what to say. Those that say things, make it awkward and sometimes inappropriate. Not inappropriate by what they say, but by simply saying something. As the receiver of condolences, when I didn’t accept my situation, I certainly didn’t want to be reminded that I was currently living it. So, for years I ignored it, made up stories about my scars, but overall avoided the topic.
I could only ignore it for so long. Each recurrence of the disease was a harsh reminder of my reality. I have tried to be upbeat about my situation and make the best of life no matter what has happened. I think to my benefit and for those around me, I began to cope by using humor. Laughing is the best way to change a mood. In college me and my roommates used my cancer to meet girls and as an inside joke. When we would get new roommates, they would feel terrible when I got teased for having cancer. However, they quickly realized I would join in the fun. Those stories I made up to explain my scars became a game to tease other people with. And of course I feel a sense of accomplishment when I get people to smile.
I have not made it through life invincible to emotional and physical troubles. I spent several years living unaware of my depression. I have more scars than I can see to count. Last year I lost the use of my left shoulder to a destructive tumor and spent an incredible amount of time overly tired and stressed. But I am working through my new challenges. I have life goals that I need to adapt to my changing situations. The more my cancer comes back, the more I have to alter my plans. But I will not give up. I have no reason to. In spite of all I have been through and how I have reacted; God still sees fit to bless me with amazing things. I have a chosen career path, the intent to do certain things in life, and a need to see my son grow up and achieve great things. Life is fun. I love it; all of it. I am just like my son when he wakes in the morning, very happy just to exist. Some things I could do without, but if I lost those things I wouldn’t have anything to joke about.

Walkers 10K Training Program

Walkers 10K Training Program

Adapted from Hal Higdon’s Web site: halhigdon.com

Wk	Sun	Mon	Tues	Wed	Thur	Fri	Sat
1: 1/13	Rest	10 min walk	Rest or walk	10 min walk	Rest	1 mile walk	25-90 min walk
2: 1/20	Rest	15 min walk	Rest or walk	15 min walk	Rest	1.5 mile walk	30-90 min walk
3: 1/27	Rest	20 min walk	Rest or walk	20 min walk	Rest	2 mile walk	35-90 min walk
4: 2/3	Rest	25 min walk	Rest or walk	25 min walk	Rest	2.5 mile walk	40-90 min walk
5: 2/10	Rest	30 min walk	Rest or walk	30 min walk	Rest	3 mile walk	45-90 min walk
6: 2/17	Rest	35 min walk	Rest or walk	35 min walk	Rest	3.5 mile walk	55-90 min walk
7: 2/24	Rest	40 min walk	Rest or walk	40 min walk	Rest	4 mile walk	65-90 min walk
8: 3/2	Rest	45 min walk	Rest or walk	45 min walk	Rest	4.5 mile walk	75-90 min walk
9: 3/9	Rest	50 min walk	Rest or walk	50 min walk	Rest	5 mile walk	80-90 min walk
10: 3/16	Rest	55 min walk	Rest or walk	55 min walk	Rest	5.5 mile walk	85-90 min Walk
11: 3/23	Rest	60 min walk	Rest or walk	60 min walk	Rest	6 mile walk	90 min walk
12: 3/30	Rest	30 min walk	Rest or walk	30 min walk	Rest	Rest	10K walk!

If your only interest is to stroll 10-K at a comfortable pace, you probably don't need any particular training program. Just make sure you have a comfortable pair of walking shoes and do enough walks of at least 45-90 minutes in the last month or two before the 10-K to make sure you won't have any trouble finishing the 6.2-mile distance.

But if you would like more guidance, here is a training program you can use. The following information relates to the 10-K training program for walkers above:

Sunday: Rest or walk lightly. If you walked a long distance over the weekend, use this day to rest if you experienced any fatigue, or if your leg muscles are sore.

Monday:

Many of my training programs utilize a 48-hour break between bouts of hard exercise, so it's time to train again. In this program, begin by walking for 10 minutes at a comfortable pace. Every week, add another 5 minutes to the length of your walk. By going at it gradually, you should be able to improve your walking ability without discomfort or risk of injury.

Tuesday:

Rest or walk. Hard/easy is a common pattern among runners. You train hard to exercise your muscles, then rest to give them time to recover. You might want to take today off, but if yesterday's walk went good, feel free to walk again, regardless of distance. If you're really feeling strong--and have the time--repeat the Friday or Saturday pattern for your Wednesday walks.

Wednesday:

This is a repeat of Monday’s workout pattern. Begin with 10 minutes and add five more minutes to your walk every week.

Thursday:

Another rest day. You need to make sure your muscles are well rested so you can train hard on the weekends. Depending on your own particular schedule, you may want to juggle workouts, substituting one day's workout for another. It doesn't matter that much on which day you do specific workouts as long as you are consistent with your training.

Friday:

The Friday workouts are stated in miles rather than minutes. This is to give you an idea of how much distance you are able to cover over a specific period of time as well as to give you confidence in your ability to walk 10 kilometers. The 10-K is actually 6.2 miles long, so by the time you get to the 6-miler on the seventh Saturday, you will be only a short distance from achieving your goal. If you can't find a measured course with mile markers, use your car to measure distance. Car speedometers are not precise measuring tools, but they come close. Another option: Walk on a measured track.

Saturday:

At least one day a week, it's a good idea to go for a long walk without worrying about exactly how much distance you cover or exactly how long it takes to cover it. For instance, walk in the woods over unmeasured trails. Most people should be able to walk continuously for an hour or more at least once a week, even if it means walking very slowly or pausing to rest. If walking an hour seems too difficult the first week, start with 45 minutes and by adding 5-10 minutes each week, build up to the point where you can walk continuously for 90 minutes. The schedule offers a broad range for the time covered, beginning with 45-90 minutes. Each week the first number changes, but not the last, gradually pushing you up to an ultimate hour-and-a-half of walking the weekend before the 10-K. If you are fit enough to start at 90 minutes and continue at that level, be my guest!

Beginners 10K Training Program

Beginning Runner 10K Training Program

Adapted from Hal Higdon’s Web site: halhigdon.com

Wk	Sun	Mon	Tues	Wed	Thur	Fri	Sat
1: 1/13	Rest & stretch	1.5 mile run	Rest or run/walk	1.5 mile run	Rest & stretch	1.5 mile run	30-60 minute walk
2: 1/20	Rest & stretch	1.75 mile run	Rest or run/walk	1.5 mile run	Rest & stretch	1.75 mile run	35-60 minute walk
3: 1/27	Rest & stretch	2 mile run	Rest or run/walk	1.5 mile run	Rest & stretch	2 mile run	40-60 minute walk
4: 2/3	Rest & stretch	2.25 mile run	Rest or run/walk	1.5 mile run	Rest & stretch	2.25 mile run	45-60 minute walk
5: 2/10	Rest & stretch	2.5 mile run & strength	30 minute cross	2 mile run & strength	Rest & stretch	40 min cross	3 mile run
6: 2/17	Rest & stretch	2.5 mile run & strength	30 minute cross	2 mile run & strength	Rest & stretch	40 min cross	3.5 mile run
7: 2/24	Rest & stretch	2.5 mile run & strength	35 minute cross	2 mile run & strength	Rest & stretch	50 min cross	4 mile run
8: 3/2	Rest & stretch	3 mile run & strength	35 minute cross	2 mile run & strength	Rest & stretch	50 min cross	4 mile run
9: 3/9	Rest & stretch	3 mile run & strength	40 minute cross	2 mile run & strength	Rest & stretch	60 min cross	4.5 mile run
10: 3/16	Rest & stretch	3 mile run & strength	40 minute cross	2 mile run & strength	Rest & stretch	60 min cross	5 mile run
11: 3/23	Rest & stretch	3 mile run & strength	45 minute cross	2 mile run & strength	Rest & stretch	60 min cross	5.5 mile run
12: 3/30	Rest & stretch	3 mile run & strength	30 minute cross	2 mile run & strength	Rest & stretch	Rest	10K race

To participate in this 10-K program, you should have no major health problems, should be in reasonably good shape, and should have done at least some jogging or walking. If running 1.5 miles for your first workout of the first week seems too difficult, you might want to begin by walking, rather than running.

Explanation of the terms used in the training schedule:

Stretch & Strength:

Do some easy stretching of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit more time stretching on Sundays. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I also suggest that you do some strength training following your Wednesday workouts, however you can schedule strength training on any two days convenient for your business and personal schedule – just be sure that they occur at least one full day apart from one another.

Run/Walk:

This is a combination of running and walking, suggested for those early in-between days when you want to do some running, but only some. There's nothing in the rules that suggests you have to run continuously, either in training or in the race itself. Use your own judgment. Run until you begin to feel fatigued, then walk until recovered. Run. Walk. Run. Walk. Another option for in-between days is to do some cross-training: biking, swimming or just plain walking. You get a little exercise, but not so much that you are fatigued for the next day's running workout.

Running workouts:

Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast.

Cross-Training:

On the schedule, this is identified simply as "cross." What form of cross-training works best for runners preparing for a 10-K race? It could be swimming, or cycling, walking, cross-country skiing, snowshoeing, climbing stairs or other forms of aerobic training, or even some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

Rest:

The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.

Long Runs:

The longest runs of the 8-week schedule are planned for Saturdays, since you probably have more time to do them on the weekends. If Saturday isn't a convenient day for your long runs, feel free to do them on any other day of the week. What pace should you run? Go slow. There is no advantage to going fast during your long runs, even for experienced runners.

Walking:

Walking is an excellent exercise that a lot of runners overlook in their training. Feel free to walk during your running workouts any time you feel tired or need a break. Nobody cares whether you run the full 10-K, they're more concerned that you finish. If this means walking every step in practice and in the race, do it!