Build a Foundation
Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.
To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.
Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.
Objective: Build community giving thanks for the sacrifices of fallen and wounded and their families with a recreational activity.
Background: Thanksgiving is a time for assembling with family and friends and “Giving Thanks” for the many freedoms we enjoy in this great Country. We enjoy these freedoms in large part because of the sacrifices made by those who have answered the call to serve the U.S. Government and sacrificed life and in some cases suffered severe injury. This 5k/1Mile event is intended to provide a venue to gather families of the Fallen and Wounded with those who would like to express their gratitude by participating in this event.
What: A 5k and 1k recreational jog/walk/Wheel chair event. The jog/walk/wheel Chair event will be held in Vienna and proceed on local streets and on the Washington and Old Dominion recreation trail at 0800 on Thanksgiving morning to benefit the fallen and wounded service members and their family.
Who: Families from the greater Washington DC area who wish to Give Thanks to service members and families who have sacrificed in service of our country. A Family Oriented 5/1k on Thanksgiving morning to give thanks to the Fallen and Wounded service members. (Service members are broadly defined as members of the Armed Service, State Department, Intelligence Community or other US Government Agencies). 501(c)3 beneficary’s:
TAPS-Tragedy Assistance Program for Survivors (CFC ID# 11309) - http://www.taps.org/
Fisher House Foundation (CFC ID# 11453) - http://www.fisherhouse.org/
Where: Vienna VA, Centennial Park (Near Mural), 131 Church Street NE
When: 0810 Thanksgiving Morning
How: Participants will walk, jog, wheel a 5k or 1k course for or with a family member who has been lost or injured in the line of service to the Nation. Families/friends of the fallen will be recognized as they complete the course.
Why: To “Give Thanks” to fallen and wounded service members and their families and provide a healthy recreational start to a Thanksgiving Day celebration.
For More Information See WWW.GIVINGTHANKS5K.org or Friend our Facebook Page: Giving Thanksfivek http://www.facebook.com/home.php#!/profile.php?id=100001797790726
5K - $25.00 Through Nov 1st,
5k - $30.00 Nov 2-15th
5k - $40.00 Nov 16-23(T-Shirt Not Guaranteed)
Fun Run $20 Through Nov 1st
Fun Run $25.00 Nov 2-15
FunRun $30.00 Nov 16-23 (T-shirt Not Guaranteed)
American Legion Dyer-Gunnel Post 180
330 North Center Street, Vienna VA 22180 (upper Hall Entrance)
Wednesday, November 22th 4-7PM
Race Day Package Pick Up and Registration at:
Centennial Park (Near Mural), 131 Church St. NE
Vienna, VA 221280
Race Day 6:30 - 7:30 AM
All Race Day Registration will require a credit card.