CAT’s mission is to work with our community to save the lives of homeless, sick and injured cats and kittens by offering shelter, adoption, foster, hospice, and veterinary services to end needless feline euthanasia in our community.
Let’s get started! The 5k steps off around 6:50 pm on Friday, August 14, from Sherwood High School.
Read the RunOregon blog and the Cat’s Meow blog to learn more about local running and kitty news.
Even with April showers this month, we have a goal for you to reach so you can build your endurance when we launch the daily training plan in May.
Make it a goal by the end of April to run 1.5 miles continuously.
To reach this goal alternate running and walking 3 times a week.
Run for 5 minutes then walk for 5 minutes. Repeat two times if you can.
Gradually increase the amount of time you run each week by 2.5 minutes and decrease the walk time by a minute.
By the end of the month you should be able to run a continuous 1.5 miles.
It is March, and that means that we have longer days and warmer temps. Yes, it’s still raining, but that doesn’t mean we can’t keep our training on track!
Walkers: Last month we built up to 25 minutes of walking with 15 minutes of fast walking. This month, we are taking another small step towards being healthy and strong by adding some core exercises to our routine.
Walk for 25 minutes twice a week, and build up to 30 minutes three times a week if possible over the month. When you are done with your walking workout, take about ten minutes to stretch and strengthen your core (see below).
Runners: Last month we built up to running for one or two minutes at a time. That is awesome! That would likely get you half way around the track or even further!
This month, continue to SLOWLY build up until you can run for five minutes at a time. This is not about speed, this is about teaching your body to keep moving. Often times, going slower will help you achieve this goal. Don’t worry about how fast you are going ... instead focus on finding a pace that you can run and feel good with!
You might accomplish this by adding twenty seconds to your running spurts every time you go for a workout. By the end of two weeks, if you run twice per week, you will have added a minute and 20 seconds on to your run time!
Here’s an example routine:
Week 1: Walk to warm up for five minutes. Run for 2 1/2 minutes. Walk until your heart rate and breathing return to normal and run for another 2 1/2 minutes. Do this until you have completed four running pieces, then walk to cool down. And don’t forget to stretch!
Week 2: Remember your 5 minute warm up! Then try to run for 3 minutes. Rest in between each running spurt. Do four cycles and then cool down.
Week 3: Same thing, but build up to running for 4 minutes and some change. It is important to listen to your body. It may take you longer to get to running 5 minutes; but 5 minutes will get you close to a half mile at most paces ... so remember to take it easy!
Again, don’t worry about the resting time in between running. If this is easy for you, you can add more extra time on each week, but don’t increase it by more than 30 percent. This will help you stay injury free!
Core strength is another way to work on your running:
Core strengthening is very important for walkers and runners. As you walk or run, you are asking your body to stay aligned and using your stomach and back muscles to keep you steady. If those muscles are not strong, you end up using your hip and butt muscles, which can lead to soreness.
Start out by laying on the floor and stretching. Then, bring both feet up so they are flat on the floor and your knees are up in the air. Place your hands behind your neck and do some slow crunches. Breathe out as you curl up and blow the air out as you roll back to the ground. For a bigger challenge, put a salad plate on your stomach and try to keep it flat while you crunch up. Start out with four sets of five and work your way up to four sets of ten. In between sets, stretch out and let your breathing and heart rate return to normal.
There are many exercises you can learn by working with a personal trainer or pilates instructor. A place to check out is Carlee Gehrke of Massage in Motion, who offers 30-minute private pilates sessions for only $15! You can reach her at (503) 200-0557.
Some other ways to prepare for your race:
1. Pick out a reward that you will enjoy at the end of the month if you complete 80 percent of your planned workouts.
2. Take a bunch of bananas or a bag of apples to your office and snack on those instead of leftover chocolates from Valentine’s Day.
First, make sure that you are in good enough health to start exercising. If you are new to exercising, talk to your doctor. If you are feeling under the weather, wait until you feel healthy again to exercise.
Walkers: Walk for 20 minutes at one time. At least 10 minutes of the 20, walk “with a purpose” to get your heart moving! Do this twice a week for two weeks. Then increase the time walking to 25 minutes with at least 15 minutes of faster walking. Again walking twice a week for two weeks. A 20 minute walk at an average pace will get you at least one mile!
Runners: Try a walk/run program to start off with. Start out by walking to warm up. Then jog—slowly—for just 30 seconds to one minute. Then, walk again for four minutes. Continue at this pace until you complete four walk/run cycles. Hit the pavement two or three times per week, depending on how you feel. Then, the next two weeks, try to run for one minute to two minutes at a time and walk for three or four minutes. It’s important that you don’t start running/jogging until you feel your breathing returning to normal.
It might be difficult for the first two weeks, so start as slow as you need to. By the end of the month, you should have no trouble keeping up a fast walking pace for a full mile or jogging for about a half mile without taking a walk break!
Here are some other things you can change to help yourself succeed during your 5k training:
1. Spend extra snuggle time with your favorite kitty. Spending time with pets helps reduce stress levels and will remind you why you’re training for the CATnip Friday 5k!
2. Replace a regular beverage, such as a soda or extra cup of coffee, with a glass of water each day.
3. Read the RunOregon blog and the Cat’s Meow blog to learn more about local running and kitty news.
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