It's Good to Have a Goal

MHLbannersmallThoughts from the Chair: Getting ready for this year's 5K by the Bay

One of the best ways to stay committed to an exercise program is to have a specific goal in mind to keep you on track and moving forward. Riverside is in a good place to help with this kind of goal-oriented motivation by way of the 23rd annual 5K by the Bay. Carried out by Riverside Rehabilitation Institute (RRI), the event is scheduled for May 4, so that gives us a couple of months to get ready.

Kim Rawlings & family 5K by the Bay 2012 Many people have made a lifelong commitment to exercise by using their participation in a shorter running event like this as a first step. You can help yourself by setting a goal and being persistent in working to achieve it. At the same time it's good to know that the proceeds of this particular event support the RRI Giving Fund, which helps people throughout the community who need assistance with medical care.

The first step is making the decision to participate in the run. That takes a certain commitment on your part, but the next step, actually training for the 5K by the Bay, involves some real action.

Following a set training plan will get you to the start line ready to do your best, but most importantly you will have fun because you have done the preparation upfront that makes everything seem easier on the day of the run. There are few better feelings than showing up for any event prepared and confident that you will not only finish the task, but finish it strongly because you've put in the work necessary to achieve your goal.

In the case of a 5K run, as with other goals, good execution is the result of good planning and preparation, and I am pleased to be able to help with the planning stage.

To help you, I've included an introductory 8-week training plan to get you to the start line fully prepared. If you see this before the 8-week mark, use the extra time to walk at least 15-20 minutes every other day and work on the stretches provided so your body gets ready for the rigors that running will impose on you in the coming weeks. If you follow the plan, I have full confidence that you will finish the run and, equally important, enjoy the process. I wish you all the best in this specific leg of your journey to better health.

I hope you, along with a large contingent of Riverside employee participants, will be there to improve your health, to build your confidence and to help the RRI Giving Fund achieve its goals of community service and support.

To inspire you just a bit more, any employee pre-registering for the race will save $5 as the My Healthy Lifestyle team will cover that difference! That's only $15 out of your pocket for a worthy cause. Join us at the 5K by the Bay and make a difference for yourself and others. Help us, help you to make a difference.

For more information on the run, visit the site below or contact Mary Murray at RRI:

5K Training Plan for Beginners

Wk

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Miles

1

Rest

.5 m
run

10 min walk
& stretch

1 m
run

Rest

10 min walk
& stretch

1 m
run

2.5

2

Rest

.5 m
run

10 min walk
& stretch

1 m
run

Rest

15 min walk
& stretch

1 m
run

2.5

3

Rest

1 m
run

15 min walk
& stretch

1.5 m
run

Rest

15 min walk
& stretch

1.5 m
run

4

4

Rest

1 m
run

15 min walk
& stretch

1.5 m
run

Rest

10 min walk
& stretch

2 m
run

4.5

5

Rest

1 m
run

15 min walk
& stretch

1.5 m
run

Rest

15 min walk
& stretch

2 m
run

4.5

6

Rest

1.5 m
run

15 min walk
& stretch

2 m
run

Rest

20 min walk
& stretch

2.5 m
run

6

7

Rest

1.5 m
run

20 min walk
& stretch

2 m
run

Rest

20 min walk
& stretch

3 m
run

6.5

8

Rest

1 m
run

20 min walk
& stretch

1.5 m
run

Rest

10 min jog
& stretch

Ready
for 5K

5.6



Happy training and I hope to see you at 5K by the Bay!

Stay healthy my friends.

Daniel

Chair – My Healthy Lifestyle Employee Wellness Committee
(Editor's Note: In addition to serving as Chair for the Employee Wellness Committee, Daniel Ballin is the Administrator of Riverside's Therapy Group, Wellness and Outpatient Services and oversees all of Riverside's therapy services along with Riverside's Wellness and Fitness Centers in Newport News and Gloucester.)


 

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