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Saran's fitness blog
Hello everyone,
Less than two weeks to go and already the pink flags are flying... and the atmosphere is building. Judging from the amount of you walking and jogging it is evident that your training is progressing with pace.
For joggers/runners, this week should see you doing two longer runs of 8k and 6k and resting the day after. The other days, do some interval training for about 35 to 40 minutes and a session of fartlek (increase your speed at random intervals). If you are a morning runner, eat something small before your run and a snack immeaditely after. A midmorning snack should see a lunchtime runner through, and a healthy lunch will give the evening runner enough energy, and will prevent you from having to eat a massive evening meal late. This week is your final week for intense training; good luck!
For the walkers amongst us, you should be feeling fairly confident that you can complete the course. Maybe give it a trial run as some have (and found it very do-able!!). Once you hit the GAA pitch it is really comfortable. There will be water stops along the way so we should all be fine.
P.S. I will see you all on the 4th when I will be doing the warm-up. I expect you all to join in and have fun... lets party!!! Saran
Change to Kinsale Walk Start Time
Registration has now closed for the first Kinsale Pink Ribbon Walk, sponsored by the Kinsale Chamber of Tourism, on Sunday, 4 March 2012 at the new time of 12 noon in aid of Action Breast Cancer, a programme of the Irish Cancer Society.
“We are overwhelmed with the positive response and enthusiasm from so many participants, local businesses, volunteers, sponsors and supporters. This is the first walk on the south coast and we are thrilled that 700 walkers and runners have registered to walk with us on Sunday 4th March and committed to raise funds for Action Breast Cancer,” said Jackie Dawson, Chairperson, Kinsale Pink Ribbon Walk Committee.
“The numbers registered have greatly exceeded expectations, so the Kinsale Pink Ribbon Walk Committee has decided to close registration to ensure the event runs smoothly and there is plenty of space for refreshments and entertainment afterwards.
“The understanding is that participants register to cover the costs of the walk and then fundraise on the sponsorship card for Action Breast Cancer. It is both a physical and financial commitment for everyone and we are hoping to raise as much money as possible on Sunday, 4 March. We are encouraging people who are unable to register at this stage to get involved on the day as volunteer or support a friend by sponsoring them as every euro counts,” she added.
The new timeline for Sunday, 4 March is now:
- Check in from 9am
- Warm up at 11.35
- Run starts at 11.45
- Walk start at 12 noon
We expect everyone will be back in for 1.30-2.30 to enjoy some well-earned refreshments and entertainment and anyone who wants to watch the Ireland v France match at 3pm is free to do so.
Saran's training update
Hello Walkers!
There will be hundreds of you walking on March 4th, all raring to go and doing your bit for the chartiy. Most of you will have been walking already, so just make sure you increase the distance slightly and even the tempo. Aim for a good 30 to 45 minutes daily, with a couple of longer walks of approximately an hour each week to prepare for the 10km. Make sure you wear good comfortable runners... nothing is worse than sore feet!!
Walk tall, shoulders back, arms swinging in a relaxed manner and tummy muscles engaged, to protect your lower back.
If you are a beginner, congratulations, what a great goal to aim for!! Start slow and increase your distance and speed when you feel the present walk is not challenging you. Remember, if you are planning to run or walk the Pink Ribbon course and have not exercised before, it would be advisable to get your doctor's ok.
P.S. Remember, fitness is not all about weight loss and pain!! Think VITALITY and FUN !! So whatever your goals, either to run, walk, skip or hop... Smile Laugh and Live.
Cheers
Saran
Kinsale registration closes with 700 signed up
Registration has now closed for the first Kinsale Pink Ribbon Walk, sponsored by the Kinsale Chamber of Tourism, on Sunday 4th March 2012 at 2pm in aid of Action Breast Cancer, a programme of the Irish Cancer Society.
“We are overwhelmed with the positive response and enthusiasm from so many participants, local businesses, volunteers, sponsors and supporters. This is the first walk on the south coast and we are thrilled that 700 walkers and runners have registered to walk with us on Sunday 4th March and committed to raise funds for Action Breast Cancer,” said Jackie Dawson, Chairperson, Kinsale Pink Ribbon Walk Committee.
“The numbers registered have greatly exceeded expectations, so the Kinsale Pink Ribbon Walk Committee has decided to close registration to ensure the event runs smoothly and there is plenty of space for refreshments and entertainment afterwards,” explained Jackie.
“The understanding is that participants register to cover the costs of the walk and then fundraise on the sponsorship card for Action Breast Cancer. It is both a physical and financial commitment for everyone and we are hoping to raise as much money as possible on Sunday 4th March. We are encouraging people who are unable to register at this stage to get involved on the day as volunteer or support a friend by sponsoring them as every euro counts,” she added.
For information on the route, fundraising or if you would like to get involved as a volunteer, please check out www.pinkribbonwalk.ie or call (087) 2627387.
Also, the Kinsale Pink Ribbon Walk has just launched its www.mycharity.ie page for participants interested in fundraising online.
Training tips with Saran Crosbie
Hi everyone, three weeks till we all take part in our first ever Pink Ribbon Walk and we should all be doing some training to ensure we are comfortable and confident in achieving our goal to complete the 10k course.
If you are planning on jogging or running the course you should be well on your way to reaching your goal. If you have never completed a 10k race before, your main goal should be to complete the race and enjoy the experience, and you don't have to have a finishing time in mind.
For those of you already training, here are some training tips to help you for the week ahead:
- Day 1: Try to get a 7k jog in.
- Day 2: Rest.
- Day 3: Do interval work consisting of 4 minutes fairly brisk running followed by 2 minutes recovery. Repeat this 6 times.
- Day 4: Rest.
- Day 5: This session involves changing the speed at different stages, following no set pattern. Vary between walking, jogging, running and sprinting for different distances. Use landmarks to dictate the points at which you change speed.
- Day 6: Rest.
- Day 7: A 6k run. This will improve your fitness and keep you motivated.
Don't forget to eat a healthy balanced diet. Go for slow-release carbs and lean sources of protein with plenty of fruit and veg. After your run, some fast-acting carbs and a little protein will help you recover quickly.
Good luck! I will add a few tips and advice every day so keep posted!
Saran.
P.S. If you need any help please give me a call.
Map of Kinsale Pink Ribbon Walk
We've just got our hands on the route map for the Kinsale Pink Ribbon Walk!
So for anyone who's involved, in training or just plain curious, you can download the map here.
Guide for Kinsale Walkers
You've registered - what's next?
When you register for the Kinsale Pink Ribbon Walk, you will receive a sponsorship card (in the post if you register online or by hand if you register manually).
Your registration fee
Your €20 registration fee covers all the costs of running the Pink Ribbon Walk (t-shirt, medal, refreshments, insurance, admininstration, etc). Therefore every euro raised goes DIRECTLY to Action Breast Cancer projects, to help fund a wide range of support, education and research programmes.
Fundraising
We ask everyone to try to raise €100 each as it affirms our commitment to this challenge and the combined total of 400 walkers raising €100 makes €40,000 a huge amount of money and a significant contribution to the research projects, oncology nurses, education programmes and helpline that so badly need continuous funding.
We understand that times are very tough and we live in a small community, so everyone is probably asking many of the same people for sponsorship. The key message is “Every Euro Counts” – your donation is important to us however big or small. Why not join together with friends and colleagues to fundraise?
Mycharity.ie online fundraising website
We're delighted to announce that we now have a page on www.mycharity.ie! It’s very easy to set up your own page and then notify your contacts all about it. You can even upload a picture of yourself out training for the walk.
Simply, log on to the Pink Ribbon Walk page on MyCharity and follow the instructions. It really is simple and will help spread the net of fundraising a little further outside Kinsale. Think of all those friends and family members who may be happy to support you on this fundraising and physical challenge.
Kinsale training update
We’ll have some final countdown training tips due shortly from Saran Crosbie, our personal trainer who will be helping us warm up on Sunday 4th March - Less than four weeks to go!
Kinsale Running Group meets every Tuesday 7pm at the Kinsale CommunitySchool – anyone interested in a bit of extra traning if you are running the Pink Ribbon Walk is very welcome.
Pink Ribbon Walk teams up with mycharity.ie
Pink Ribbon Walk is now affiliated with the well-known fundraising website, MyCharity.ie, which offers you a simple way to publicise your fundraising efforts to your family, relatives, friends and colleagues.
Choose the Pink Ribbon Walk event you're taking part in then simply set up your fundraising page on www.mycharity.ie. You can customise the page to your liking, and raise sponsorship for your Pink Ribbon Walk in an easy-to-manage, safe, online environment.
No need to carry your sponsorship card with you everywhere you go; no need to collect and check sponsorship money. With mycharity.ie, it's all done online and any money you raise for your Pink Ribbon Walk will be transferred directly into the individual event bank account for inclusion in the fundraising total.
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Please select a walk below
- Kinsale Pink Ribbon Walk, Cork
(Sunday, 4 March 2012) - Killaloe Pink Ribbon Walk, Clare
(Saturday, 16 June 2012) - Kells Pink Ribbon Walk, Meath
(Sunday, 9 Sept. 2012)
