We need more sponsors, at least 10 by March 28th!
Application for Sponsorship can be found at the website, www.purplerun.net
Platinum Partner • $750
Company logo on event website
Prominent display of your corporate banner at event
Recognition in event program
Platinum Partner appreciation certificate
Company name posted on 2 cancer fact track signs
Gold Partner • $500
Company name on event website
Prominent display of your corporate banner at event
Recognition in event program
Gold Partner appreciation certificate
Company name posted on cancer fact track sign
Silver Partner • $250
Company name on event website
Recognition in event program
Company name posted on cancer fact track sign
#festivals #cancer #gold #announcements #signs #running #fairs #platinum #companynaming #purplerun #banners #vendors #foodtrucks
Moving right along, at 3% of our overall goal, and 5% of our March goal! The #purplerun is gaining steam! And now we are looking for as many Silver Partners at the $250 sponsorship level as we can get by March 28th! Please check out all of our Sponsorship and Partner opportunities at https://www.purplerun.net/sponsorships.html
No matter what growth or development stage your child is at, portions are pretty confusing for parents—so we’re taking on the legwork and making it easy!
We’ve researched all the important guidelines you need to know and put together a comprehensive portions guide, from toddler to teen, so you can rest easy.
Toddlers & Preschoolers (2 to 4 years)In the toddler and preschool years, it’s important to serve your child what’s best for their nutrition (think lots of whole foods) in the correct portion sizes and then let them eat according to appetite. In other words, don’t micromanage or force them to finish their plate—we’re looking at you, veggie pushers!
According to the Infant and Toddler Forum, which is led by various experts in pediatric healthcare, appetites at this state can greatly vary based on height and activity level and will likely change from day-to-day or even meal-to-meal. This is why it’s especially important for your child to listen to his or her own hunger signals.
Protein: 4 thin slices of ham or 1 egg, at 2-3 servings per day
Dairy: 1/2 cup cow’s milk or 1/2 cup yogurt, at 3 servings per day
Veggies: 2 tbsp. of green beans, 4 broccoli florets or 8 celery sticks (small), at 2 servings each meal
Fruits: Half a medium banana or half a kiwi, at 1-2 servings per day (this can be subbed out for veggies only)
Grains: 4 potato wedges or 4 tbsp. of mashed potatoes, at 1 serving per day
It’s all about presentation and exploration with kiddos this age. If the food looks different or has added spices, they might not be inclined to try it. Experiment with different shapes, but stick to familiar base foods, and most importantly, make it fun!
Early Childhood (5 to 8 years)Variety. Variety. Variety. This stage is where you can get really experimental with meals and add more spice and flavor. Try foods from different cultures and push past the same ol’ kids’ chicken fingers and apple slices you’ll find at most restaurants. Your kids will welcome the new foods.
The American Academy of Pediatrics suggests upgrading to full portions of fruits and veggies at this age, such as a whole banana, apple and handful of grapes. For proteins, fill a quarter of the plate with beans, legumes or a lean meat. Avoid foods high in sugar, especially sodas. Water is encouraged at the dinner table!
Protein: 2-3 ounces of meat or 1/2 cup cooked beans, at 2 servings per day
Dairy: 1 cup yogurt or 1 oz. cheese, at 3 servings per day
Veggies: 1 cup salad or 1/2 cup cooked carrots or broccoli, at 3 servings per day
Fruits: 1 medium banana or 1/2 cup pure fruit juice, at 2-3 servings per day (this can be subbed out for veggies only)
Grains: 1/2 cup cooked pasta or 1 slice whole-wheat toast, at 1 serving per day
Switch up the menu and try something more creative, while still incorporating their favorites. Don’t sweat it if they don’t like all their veggies. Those more prone to a sweet tooth will still latch onto sweet corn, carrots, tomato sauces and stir-fry vegetables.
The Best Hot Beverages to Drink After a Cold Run
Many of us can't start the day without a cup of Joe, but besides waking you up, research suggests there is also a bevy of health benefits. Coffee has been credited with everything from reducing the risk of type 2 diabetes to boosting memory. And good news, runners—coffee may even help with recovery by reducing muscle pain.Skip sweetened coffee drinks and try sipping it black, or for some extra nutrients, opt for a café au lait, which is half steamed milk and half fresh coffee. If you find yourself dragging after a long or tough run, a cup of coffee might be just what you need to get through the day.
According to a paper published by Harvard University, green tea is rich in plant compounds called flavonoids. Research suggests that flavonoids may help lower inflammation and reduce plaque build-up in your arteries, leading to a lower risk of heart disease. And if you're sensitive to caffeine, good news—a cup of green tea only has about half the amount of caffeine as a cup of coffee.
This Argentine version of hot chocolate is easy to make and surprisingly delicious—simply add a square of dark chocolate to a mug of hot milk and stir until dissolved. If you use low-fat cow's milk, you'll get 8 grams of protein, a hefty dose of vitamin D and antioxidants from the dark chocolate—all important for post-run recovery.
Golden Milk Turmeric Tea
This bright orange beverage contains a combination of turmeric and ginger, which are potent anti-inflammatories. It also contains a number of other nutritional powerhouses, such as coconut oil, honey and black pepper.Want to try making golden milk turmeric tea for yourself? Epicurious has a well-tested recipe.
Golden Milk Turmeric Tea, from Epicurious.com
Ingredients, makes two servings:
Whisk coconut milk, cinnamon, turmeric, ginger, honey, coconut oil, peppercorns and 1 cup of water in a small saucepan; bring to a low boil. Reduce heat and simmer until flavors have melded, about 10 minutes. Strain through a fine-mesh sieve into mugs and top with a dash of cinnamon.
Note: Golden milk can be made five days ahead. Store in an airtight container and chill. Warm before serving.
Chaga Mushroom Tea
Chaga mushrooms are native to Canada and the northern United States and are often found growing on birch trees. These special fungi contain high levels of antioxidants, have been shown to support the immune system and some studies suggest they may even decrease cancer risk.Chaga mushrooms are often sold powdered and can be mixed with hot water or your choice of milk to make a tea-like drink.
What we think of as bone broth is actually a stock made from the bones and connective tissue of animals or fish. While the jury is still out on whether bone broth can boost the immune system or heal the gut, it does contain a number of amino acids and a good amount of protein—both essential for post-exercise healing. If you're looking to sip something savory that's easy on the stomach, a mug of bone broth could be your new post-run BFF.
Welcome Back To the Team "The Color Gotham Needs", and their Captain, Brandon from Turners Falls running the 5K! Who's next??
Register now for the walk, the 5K, the 10K OR the Half Marathon HERE
And PLEASE SHARE!! Help us make a difference in the fight against Cancer!!
Here’s the thing about race training: You want to run enough miles to physically prepare your body, but you also want to run as few miles as possible so you don’t overtax your body. But when training programs call for up to 200 miles of running before race day, it’s hard to know exactly where to draw that line.
How many miles should you run a day? A week? The answer really depends on your speed, your strength, and your experience—so there’s no one-size-fits-all mileage prescription. “Look at where you are right now,” says Melanie Kann, an RRCA-certified running coach for New York Road Runners.
“If you’re running your first-ever 5K, you might start with a 5-mile-per-week program. If you’re running your first marathon, you might start with a 15-mile-per-week training plan.” Larger race distances require more of a base to start with (at least four months of consistent running, she recommends), but no matter what your end goal, you have to start with what you’re currently capable of doing versus what you want to be doing.
And, really, it’s less about blanket mileage goals and more about time on your feet, says Rich Velazquez, a running coach and chief operations officer at Mile High Run Club in New York City. “This allows the runner to progress safely, running/jogging/walking to their ability, yet still see cardiovascular benefits,” he says. “Ideally, in your longest training runs, you want to be on your feet for the amount of time you project it will take to finish your race. Your body is not a pedometer—it can’t measure miles, but it will quickly identify time and impact.”
If you’re not training for a race, just jogging five or six miles per week could put you at less risk for obesity, high blood pressure, cholesterol issues, diabetes, strokes, certain cancers, and arthritis, according to a review of studies analyzing over 500 runners. So “a great starting point for a beginner is running 20 minutes—the minimum amount of time needed to achieve cardiovascular benefits—three times a week,” says Velazquez.
If you are training, the following six rules can help you figure out just how far you need to go.
[Run faster, stronger, and longer with the complete cross training program for runners.]
Rule 1: The longer the race, the higher the mileage.Duh, right? If you’re training for a marathon, you’re obviously going to need to log more weekly miles than if you’re training for a 5K. No matter the race distance, though, there are three main components to a cohesive running program, says Velazquez: a long run day, a speed day, and a recovery day. “Your long run should be conducted at a slow pace and eventually last as long as your projected race time (remember, it’s about time on feet versus miles); your speed day is shorter in duration but faster than your predicted race pace; and your recovery day should be an easy/slow pace and lower mileage than your planned race,” he says. So you’ll have some longer runs and some shorter runs no matter what you’re training for; the ultimate mileage, of course, depends on your race distance.
Rule 2: Mileage requirements increase as performance goals increase.If your goal is simply to finish a race, you can run fewer miles than if your goal is to finish with a fast time. “But as your goals shift towards performance, weekly mileage will most likely increase to support the demands of these goals: aerobic capability, energy utilization and sustainability over elongated periods of time, and efficiency of movement,” says Velazquez.
That’s because logging that time on your feet is what’s going to give you a stronger engine, adds Kann. “Obviously, your musculoskeletal system is going to get stronger as you spend more time on your feet,” she says. “But when you’re out there running, you’re fueled by oxygen—that’s what gets your muscles to fire and gets the blood moving around. So the more time you spend on your feet, the more it’s going to increase the capacity of your aerobic engine, which is going to fuel you to go stronger for longer.”
Rule 3: Not all miles are created equally.No runner should go out and run the same pace every day; any good training plan should include speed, interval, tempo, and distance training, all of which offer different benefits. “Speed training is where the body will shape and improve its running economy (energy demand for a given speed) thus improving overall efficiency in energy consumption and oxygen utilization,” says Velazquez. “Interval training aligns specific speeds with specific intervals and set rest periods, tempo running is about maintaining consistent speeds over longer periods of time, and distance training is about getting the body used to impact and elongated performance.”
The point of all those different training modalities? Ideally, you become a better, more well-rounded runner. “If you only run at race pace, that’s the only pace you know,” says Kaan. “You want to get your system ready to be comfortable moving at paces faster than race pace, so that when you get to race day, that pace doesn't feel so hard.” While the bulk of your miles should be easy, aerobic-based miles, those faster miles get you to that point where you're clearing away the waste product in your muscles at the same rate that you're accumulating it, she explains, which will make your body more efficient come race day.
Rule 4: Allow for adaptation when increasing mileage.To avoid injury when upping your mileage, you need to take it slow and allow your body time to adapt to the increased workload. Many runners follow the 10 percent rule—i.e. never increasing your weekly mileage by more than 10 percent over the previous week. “Most programs will build mileage week over week for about three weeks before introducing in a low mileage week (recovery),” Velasquez says. “From there, the buildup will start again as the body should have adapted from the increased volume with the rest and be ready and able to tackle more.”
Think about your runs in terms of quality over quantity, Kaan says. “If you're adding additional speed workouts to your week, you don’t want to run a super long run that weekend,” she says. “You're just asking a lot of your body all in a short period of time.” Your body, on a microscopic level, is breaking down muscle tissue when you run, and it needs to time to rebuild (that’s how you get stronger). It’s important to look at the whole picture when it comes to weekly mileage, and think about the kind of miles you’re running and how that will impact your body.
Rule 5: Listen to your body.When you’re following a training plan, it’s natural to want to hit the exact mileage that’s indicated—that’s how it works, right? “We always tell people to start with a plan, but that plan is not the letter of the law,” says Kann. “It's not like you're going to get a failing grade if you don't stick to that plan 100 percent.” Running mileage just for the sake of running mileage can actually backfire, because overtraining can lead to a general disintegration of performance or even injury. “Broken sleep, elevated resting heart rate, lack of motivation and restlessness are all signs of overtraining,” says Velasquez.
With running comes a certain level of discomfort; part of the challenge is pushing yourself past those I-don’t-know-if-I-can-do-this boundaries.
But Kaan doesn't advocate running through pain. “Discomfort naturally comes with training as your body adapts, but if you feel the pain on one side of your body and not on the other or if you’re dealing with some kind of persistent pain, that's a sign that there's some kind of imbalance at play,” she says. When in doubt, err on the side of caution and pull back your pace or take a rest day. No runner ever healed any kind of pain or injury by running more.
Rule 6: A healthy runner beats an injured runner every time.
At the end of the day, the most important goal of any runner—whether you’re running a marathon, half marathon, 10K, or 5K—is to make it to the starting line. “The last thing you want is to overload yourself, break yourself down, and then push yourself past your limits,” says Kaan.
“That’s when you're gonna pull yourself out of the game for three weeks to recover. Then you're really in trouble.”
“If you’re not feeling up to run, rest and reschedule,” says Velazquez. “And should that feeling persist, people training for longer races (i.e. a marathon) should give priority to the long run over the speed training.” Remember: No one’s grading you on how well you stick to a mass-produced plan anyone on the Internet can download. The real test is race day, and just how well you can get through it.
Target Totals:So exactly how many more miles does a marathoner need to log per week than a 10K or 5K runner? Here are some suggested weekly totals by event for elites versus the rest of us:
BY MEGAN HETZEL MAR 13, 2013
Source - runnersworld.com
Welcome to our first Social Studies post! In this column, we'll share the latest trends, conversations, viral photos, video, and more, all pulled from our social media platforms on Twitter, Facebook, Instagram, and Pinterest.
Our first post comes from Facebook: To spark some early-morning running conversations among our fans, we like to post questions to our wall on weekdays. Last month, we asked:
If you could give one piece of advice to a newbie runner, what would it be?
In a matter of hours, the post received nearly 2,000 responses that included everything from uplifting words of wisdom to advice about gear and training. We pulled your best responses and paired them with Runner’s World articles to make the ultimate newbie runner tip sheet:
Our event is powered by 100% Volunteer manpower!! From the Race director, to the marketing and everything in between
Sponsorship's help us to offset the race costs, which allow us to donate all of the proceeds to the American Cancer Society Through The Relay For Life!
We still have sponsorship opportunities available, and would LOVE your support!
If you are part of an organization that loves to give back to the community, than this is a perfect fit for you! You can find the details at https://www.purplerun.net/sponsorships.html
You can even download the sponsorship form to get started! Please email our race director at firstname.lastname@example.org
It is time for the Plus 1 Challenge!
Every year, we try to beat the previous year's accomplishments because this is how we improve ourselves, as we strive to complete our mission of funding a cure for cancer!
SO, this year we are forwarding this challenge to you! Starting now, until the end of January, we are asking everyone to invite at least 1 more person to join us in the Purple Run And Walk For A Cure!
There are over 700 people registered as of this time, that have participated in this event over the years.
If every one of you invite just one more to join us, along with yourself, we would grow to more than 1400 people!! All coming together to walk and run in this amazing event on April 28th!!
Should that happen, we would raise more than $35,000 towards the fight against cancer!
So let's get busy! The registration fee goes up soon!! Let's see how many we can get registered by the end of January before the rates go up!
We are also looking for more Volunteers to cover the expanded routes on the 5K, 10K AND Half Marathon routes! Please invite other members of your family and friends to volunteer at www.purplerun.net !!
Purple Run For A Cure
7th Annual Purple Run/Walk
Florence, MA, US
7 Ways to Have More Enjoyable Winter Long Runs
Wear the right gear.Invest in some key pieces—a running jacket, water resistant gloves, a warm hat and a decent pair of running tights. Bonus points if they're reflective! There's a ton of great stuff on the market these days, and the right gear will make your miles so much more comfortable. It's also good practice dressing for running as though it's a bit warmer than it actually is. For example, if it's 32 degrees, dress as you would for an easy walk on a 50-degree day. It may not seem like it at first, but your body will warm up as you exercise.
Start your run against the wind.Wind is one of the toughest things about winter running; it can chill you to the core and make the temperature feel much lower. Check out the weather report and then start an out-and-back run facing into the wind. When you turn around (and are sweaty) the wind will be at your back, and the second half will feel much easier.
Break a sweat before you begin.Warm up by doing some dynamic stretches (try lunges or burpees), a few jumping jacks or running a couple flights of stairs. If your body is already warm, heading out into the cold won't feel quite as bad. If you really need a boost, toss your running gear into a warm dryer for a few minutes.
Find a running BFF.Join a local running club or recruit a friend to train with you during winter's dark, cold days. It's always going to be tough to get out of a warm bed in the morning, but if you know you have someone waiting for you, it'll be harder to bail. No running buddies in the neighborhood? Try joining an online running community or DMing with your favorite Instagram runners to build some accountability.
Adjust your running schedule if possible.Running around noon will allow you to enjoy the day's warmest temperatures and avoid darkness. Try aligning your training schedule to include long runs on days off from work so you can head out midday instead of early morning or evening.
Have a post-run action plan.There's nothing worse than finishing a run and then sitting in cold sweat on your drive (or subway ride) back home. To keep your body temperature from dropping too rapidly, change into warm, dry clothes as soon as possible. If you won't be able to shower for a while, throw on a dry hat and sweatshirt or at the very least treat yourself to a hot beverage.
If conditions are bad, head inside to a treadmill or indoor track.Wondering where to find inside options? Check out your local college campus to see if they allow community members to use the facilities. Even if you prefer logging miles outside, an occasional run on the treadmill or track can be a nice break. Queue up your favorite podcast, audio book or playlist to help pass the time. Overwhelmed by a super long run indoors? Break it up in chunks—if you're at the gym, try running five miles on three separate treadmills. Or if the weather isn't too bad, try doing half of your run outside, then strip down to shorts and finish up inside.
READ THIS NEXT: What Happens to Your Body During a Winter Run