Have you ever thought about running for a cause to give you that reason or desire to get out and get started exercising?
Recently, MyHealthandFitness caught up with Ms. Scott, President and Founder of a healing organization (not now named since the organization is currently rebuilding their website and would like to keep traffic to a minimum until rebuilt; it will be mentioned in Part II – a follow up to this story). The organization promotes healing and rebuilding for women and men who have found themselves in an abusive relationship in their lives and are attempting to deal with the problems within it or are attempting to get out of the relationship.
The organization also promotes fitness among it’s thousands of members so that they can feel good about themselves. You know it; we all feel better when we’re fit or at least trying to become so.
We caught up with Ms. Scott at a local marathon. MyHealthandFitness asked Ms. Scott why she chose to run a marathon? Ms. Scott replied, “I feel that if I am going to promote fitness and a healthy lifestyle among our members that I should set the example.”
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MyHAF:
How do you plan on doing that?
Ms. Scott:
Recently, I became involved with the American Heart Association’s, Train to End Stroke Campaign. I felt there would be no better way to not only set an example, but to run for a very worthy cause. So, I chose to make my grandmother my hero and run for her. However, I have absolutely no experience.
MyHAF:
You mean you have never run a marathon before?
Ms. Scott:
Well, I run 2-3 miles per day several days per week, but I’ve never run a 26.2 mile marathon. It’s daunting, but I am determined to do it and hope that our members and others will take up a personal fitness challenge as well. I may walk across the finish line, but I will complete it!
MyHealthandFitness agreed to develop a marathon training program for Ms. Scott. The first four weeks of this program are included at the bottom of the article. As with all training, you should seek the advice of your physician before attempting this or any training program. Before attempting this program, you should be able to run 2-3 miles per day at least four days per week.
MyHAF:
Once we agreed to write Ms. Scott’s training program, we asked her what made her decide to get involved with the American Heart Association’s Campaign.
Ms. Scott:
I received news of the campaign from a flier at the University of Denver where I attended business school. So, I decided to go to the meeting and find out what it was all about. The presentation was nicely done, but what really shocked me was an 18 month old baby, held by his mother at the meeting, who had suffered a stroke. I had no idea that those so young could suffer from the problems associated with stroke. My grandmother had, but she was older. As a result, I made a commitment to take the plunge and here I am.
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Statistics on Stroke:
Every 53 seconds someone suffers a stroke
Every 3.3 minutes someone dies of a stroke
There are 4.4 million stroke survivors
29% of people who have strokes are under age 65.
A stroke can affect the very young to the very old. Without warning it can leave you partially paralyzed, unable to function fully, and cause a myriad of unwanted health problems. No one is immune to a stroke.
MyHAF:
Are you excited about the challenge?
Ms. Scott:
I’m very excited about it and have lots of support from my friends and many others. I have two coaches (Dr. Tindall of MyHAF and Coach Will from the Campaign), a team to run with, training schedules and clinic and a reason that makes this more than a personal goal. I am helping to raise funds for stroke research, education and advocacy programs.
MyHAF:
What do you anticipate in the upcoming months?
Ms. Scott:
Over the course of the next 5 months, I will be running hundreds of miles to prepare. I will also be busy raising over $3,500.00 for the American Stroke Association. I would like to seek your support in this effort through your good thoughts and through a generous contribution to the American Stroke Association.
I am excited about running this marathon on behalf of many who couldn’t even walk it due to a stroke. While I will not be able to attend the Rock n Roll Marathon in San Diego on June 4, I’ll be competing in another not specifically sponsored by the American Heart Association. I’d like to ask your readers and members as well as all others who can to please join me in reaching the finish line of my fund-raising goal and helping end stroke. The marathon is the Long Beach International City Bank Marathon (and ½ Marathon) to be held October 08, 2017 in Long Beach, California. It is also a Boston Qualifier. Like I said, while not specifically an American Heart Association marathon, many will be there running for a cause.
For those interested in learning more about the Train to End a Stroke Campaign CLICK HERE to help in efforts to support research and education in this worthy endeavor.
Following is the first four weeks of Ms. Scott’s marathon training program. This program is not meant for speed, but for the fun of running; more importantly, running for a cause. We wish Ms. Scott much success in her efforts in such a worthy endeavor. We urge you all to find something that will make fitness a worthwhile endeavor for your own life.
Beginning Marathon Training Tips:
Build mileage safely. As a rule of thumb, run 4-5 days a week to begin, for a minimum of 25 miles per week before considering training for a marathon. The program below is a buildup schedule for that purpose. Each time we post additional weeks of Ms. Scott’s program, you will notice an increase in total miles and long-run miles.
Use the 10% Rule: (a) do not increase your weekly miles by more than about 10%; (b) do not increase your long-run mileage by more than about 10%.
Use the following program to safely build up your mileage. However, before using it, you should be able to run 2-3 miles per day. If you cannot do that, use a lower mileage rate to help you prepare for it. If you have difficulty in this, please contact us. We’ll help answer your questions.
Beginning Marathon Program: Running for a Cause
Warm ups
100 crunch sit ups (break into sets if desired
(4 sets x 25 reps or 2 sets x 50 reps)
20 yard slow lunges (down);
Skips (back to start) x 3
5 Minute light stretching (isometric)
Week 1 by day
1. 3 miles easy
2. 5 x 440, after- jog ½ mile
3. 3 miles
4. Rest
5. 3 ½ miles
6. 3 miles
7. Rest Total- 12 ½ miles
Week 2 by day
1. 3 ½ miles
2. 3 miles
3. 10 x 440 faster than jog pace
4. 4 miles
5. Rest
6. 3 ½ miles
7. Rest Total- 14 miles
Warm-Down
Light jog- (1/4 – 1 mile)
Light Isometric stretching x 8 minutes
Warm ups
100 crunch sit ups (break into sets if desired
(4 sets x 25 reps or 2 sets x 50 reps)
20 yard slow lunges (down);
Skips (back to start) x 3
5 Minute light stretching (isometric)
Week 3 by day
1. 3 miles
2. 3 miles
3. Rest
4. 3 miles
5. 4 miles
6. 3 miles
7. Rest Total- 16 miles
Week 4 by day
1. 3 miles
2. Rest
3. 4 ½ miles
4. 3 miles
5. 3 ½ miles
6. 4 miles
7. Rest Total- 18 miles
Warm-Down
Light jog (1/4 to 1 mile)
Light Isometric stretching x 8 minutes
Enjoy your new cause and just get out there and be active.
