Starting To Run

Perseverance.

Well it finally happened.  I knew it would, eventually.  I completely missed a run.  I woke up Monday morning in an off mood, I didn't get anything ready the night before and I was just in a very whiny mood.  I'm pretty sure my lack of motivation & self-inflected terrible mood manufactured a stomach pain so I could give myself an excuse for not running.  I laid on the couch and got an extra hour of sleep.  The rest of my morning was pretty terrible, felt tense and a bit on edge.  As my day wound down it did finally hit me that I had such a crappy day because I felt a bit guilty of skipping and, more so I'm sure, I didn't have that physical release that I have been having for the past 8 weeks.  Lesson learned.  I didn't miss my other two runs this week and I've started to think about branching out into other exercise options on my off days.  I'm really liking the idea of body-weight exercises and kettlebell & battle rope routines.  I had been into body-weight programs before, about 4 years ago and I wish I had stuck with it.  These types of programs really make sense to me - no gym memberships, low costs to get started, free info online, and I can do everything in my yard.

As I finish up my C25K program I will need to up my runs so I don't level off right before the  race.  Then I'm going to need to have a new program to do - I'm wanting to find a 10K in the winter or spring ( I think there's one on Easter ).  I need to start looking for a 10K training program as well - if you have any tips please leave them below!  I can not wait for the Race 4 Freedom - it's so close!  I hope to see you all there.

 

 

Walker

Starting To Run

Hello all!

The biggest improvement and update to my training that's happened in the last few weeks is that I finally faced the reality that I needed new shoes.  When I started this C25K program I didn't want to get bogged down in conditional requirements or me needing to do or get certain things before I started.  I knew if I did that, I'd never actually get started.  I just wanted to lace up and hit the door - which is exactly what I did.  There certainly was a subtle downside to that - the shoes I was using.  The only pair of kicks that I had that were even remotely suitable for running in were a pair of K-Swiss casual shoes that I bought years ago and now only kept around to mow the lawn (I'm sure you have a pair yourself).  It was just fine at first - my short intervals and running periods didn't lead to any increased aggravation or discomfort.  That didn't last all that long - my calves, ankles, soles of my feet - they all started to hurt more than I thought they should and I realized I needed to get my flat feet into a store.

So I did.  A big thank you to Russel Warren and the folks at New Balance of Wichita is in order as they made it extremely easy. I've never been fitted for shoes before and it was a little daunting before I went into their east location.  It was extremely simple as my flat-as-a-board feet were easy to diagnose and fit.  It was striking, how the proper shoes with the proper inserts and support felt to me - I've never really felt that before.  I quite literately spent 5 minutes just rocking back and forth in my new shoes, feeling the arch support!

My new shoes!

But did it make any difference?  Yes, 100%.  about 5 minutes into my first run with the shoes I felt the difference.  There was no creeping pain for me to ignore as it make its way from my feet to my calves.  It was subtly energizing.  I can not wait to put them on the pavement of the Race 4 Freedom track - It's less than 3 months away!!

 

 

Walker Schwartz

Not a Runner? Not a Problem!

I'll let you in on a little secret... The first time someone spoke about the Race4Freedom 5K, I was all over it - until I realized I was actually supposed to run five whole kilometers. However, my fellow leaders quickly put my mind at ease... I wasn't going to have to "run" anywhere, and could still help the cause, and in so many ways.

If you happen to choose another sport for your exercise (like swimming, for me) but know a good cause when you see it (like, say, Race4Freedom??) there is still plenty of opportunity to support the movement to stop human trafficking in Wichita. Let me explain!

Walk - If you're not a runner but would like to join in the movement, you can absolutely walk the course - and you won't be alone! It is our hope to host a race that everyone can happily participate in, regardless of skill level. Bring your little walkers, too - this is a race to promote freedom, a cause worth teaching at a young age.

Be a "Virtual Runner" - We know that you have busy lives, and while we would love to have you  be a part of our celebration on September 8, we realize that other commitments may keep you from attending. However, we would like to propose a mutually beneficial solution to this problem - becoming a "Virtual Runner". By registering to become a "Virtual Runner", you donate to this incredibly deserving cause and receive a race shirt in the mail! You can support Race4Freedom anywhere you are - just as human trafficking isn't specific to Wichita, KS, neither is our support base or our appreciation.

Spread the Word - We have a great race and a great celebration planned. Now, we need people with whom we can celebrate! Share our cause and our celebration with anyone and everyone. We've seen dramatic increases in our Facebook and Twitter friends, but we always want more!

As always, thank you to our amazing leadership team and volunteers, our sponsors, and runners, walkers, and supporters alike! We couldn't do any of this without you!

Starting To Run

Walker

This past week's theme was adaptation and preservation.  I absolutely did not expect the heat on Monday.  Because of my job, I have a lot of flexibility as to when I can run, in fact, I usually run during lunch time.  As I stepped outside on Monday morning, I realized that it  wasn't going to happen that day.  I ended up running at 9 pm Monday night - after a full day - it was not fun.  At all.  Although I did hit every interval and I was glad I did not wuss out.  I decided I needed to do my runs in the early morning from here on out.  My wife runs on Tuesdays, Thursdays, and Saturdays for the Prairie Fire Marathon, so I could keep my M, W, F rotation with out any trouble.

Wednesday morning, everything went along quite well.  I got up, found everything, and was outside in good time.  I have a habit of opening my running app, turning on my music and just going (not looking at the what my intervals are going to be since the program tells me when to run and when to walk).  That is not longer the case as I had gone significantly farther on the first interval.  I was afraid my app had malfunctioned, so I checked, and the intervals for Wednesday were significantly different than Monday's.  "Oh well," I thought and powered through.

Friday morning I pulled up my intervals just to see what was in store.  There was only one interval: just run for the entire time.  No walking, no splits.  I kinda freaked out in my own head.  I hadn't ran for that long in years - I honestly didn't think I could do it.  I briefly contemplated not even running at all.  I quickly dismissed the idea, finished getting ready and got outside.  I told myself that I was going to run as long as I could and if I needed a 30-second walk break - I'd take it.  I actually had the presence of mind to pace my run and I completed it with out stopping!  I was really stoked as I got closer to the end.  I felt great - I completed a workout I'd almost skipped.  Now that I know I can run that long with out stopping I can run my intervals a bit harder this week.

 

I also realized that what I eat the day before (specifically the night before) can make a HUGE difference.  How late I eat, how much water I drink a head of time, and how many minutes in the morning I give myself to completely wake up are HUGE.  I know most runners already know this, but having that personal revelation helps me keep focused during the week.  I'm not just eating right because I should; I'm doing it because this program is important to me and it's something I want to do the right way.

 

 

Starting to Run

WalkerHi!

My name is Walker Schwartz and I'm helping Jennifer and the ICT S.O.S. team promote the Race for Freedom 5K!  I've known Jennifer for a little over a year now, primarily interacting with her and her ICT S.O.S. endeavors through Twitter and Facebook. I've been a supporter of her and the ICT S.O.S. cause ever since I learned about the issue and how prevalent it is in Wichita.  In 2012, I decided being a passive online supporter wasn't going to be good enough and I started attending the monthly meetings and quickly found a way to work with Liz and Bailey to promote the Race for Freedom 5K.  I'm so excited for this race to become a fixture in the Wichita racing community!

It became evident a few weeks ago that there was more that I could do, so I decided to start a 'Couch to 5K' program!  I quickly found an app with a program I liked, synced up some tunes and away I went.  This is the first exercise program that I've started in years, and I absolutely needed to do it.  Today, I finished my 4th week!  I have to say, this was harder than I thought (I'm not in good shape) yet extremely rewarding when I hit all my intervals and feel the progress I've made.  Soon my program will ramp up, and I will be logging my progress here on Fridays as I continue, leading all the way up to race day!

Until next Friday,
Walker Schwartz

Here's the Course!!

We're one week closer to the Race4Freedom! With that development comes exciting new tools and tips from our fabulous race crew! Above, you'll see the course that you will have the chance to run on September 8 - a fast, flat course that takes you through the Indian Hills area, along the Arkansas river for 1/2 mile, and begins and ends at Carpenter Place - the very organization we're running to support!

And here is the best part! Now that our route is finalized, you can add this course to your training program! Simply click the button of the program you currently use, and you can be running the Race4Freedom today!

Are you on DailyMile? Add to your routes at: http://www.dailymile.com/routes/1177824-running-route

Are you on RunKeeper? Add route at: http://runkeeper.com/user/LizPerry/route

Download GPX File for Route: https://race4freedom.com/route/Race4Freedom2012Route.gpx.zip

 

You can also download a GPX file for the course right here!

Happy running, friends! Let us know how this adds to your training!
You can always reach us on Twitter or Facebook!

 

Carpenter Place

In the fight against human trafficking, sometimes stories of victory and resilience are overshadowed by scary statistics. Here, we'd like to show you what we're working for, for the victims of this crime and for the communities in which it takes place.

The Race4Freedom will directly benefit Carpenter Place, a home for young women who have been directly affected by human trafficking. Recently, the residents of Carpenter Place have been making tremendous strides and giving back to the community; we run Race4Freedom so that we may help them in these goals.

In May, Carpenter Place hosted a graduation party - a huge celebration for three fabulous young ladies who are using the supports of the girls' home to make positive changes in their lives. Members of the media and the community were on hand to make this day as special as it could be - though for these three women, it couldn't be any better.

Because Carpenter Place does not use state or federal funds, relying instead on the generous donations of others, a Poker Run fundraiser was held June 2, 2012. Because of an outpouring of support from local churches and businesses, they were able to give away trip packages, golf equipment, meals, entertainment, and massage packages. The event was a tremendous success, due in large part to the fantastic sponsors and participants that made the day so special!

The women of Carpenter Place are giving back to the community that is helping them, as well. They were recently given the opportunity to work with Wichita WorkCamp to remove 21,000 square feet of graffiti from the city's bridges, allowing them a chance to make a difference in the lives of others as well.

These are only a sample of the amazing things that Carpenter Place is doing to assist women in Wichita, and we at Race4Freedom could not be more excited to help them complete their goals.

You may find Carpenter Place on Facebook or follow them on Twitter.

 

Great Changes!

 

Racers! We have news! As you will see on our new logo above, we have changed the date of the Race4Freedom to September 8, 2012. That's a week earlier than originally planned, but it's going to be even better than before! Here's how:

First, as we recognize and support other great causes as well, we did not want to interfere with the Alzheimer's Walk being held on September 15 in Wichita. We know that people in Wichita support great local causes and don't want to make people choose one over the other! Also, by moving our date up just one week, we were able to score some very talented emcees for the day to keep the show rolling along. And as if that weren't enough, we will now be able to use the entire campus of Carpenter Place, so everyone can truly see what all of their effort has gone to support!

We couldn't be more excited about the race, and we hope you are, too!

Mother's Day Discount!

Happy Mother's Day, race fans! To celebrate the wonderful women who brought us into this world, the Race4Freedom team invites you to post a picture of yourself with your mother on our Facebook page! We'll send each person who posts a picture a promotional code that will entitle you to a discount off of the Early Bird Registration price! And, just between us, that promotional code might work for an entry for your mother, too! Happy Mother's Day from all of us to all of you!

Make Your Voice Heard!

We know you're looking for a way to help without taking time out of your training schedule, and here's your chance! Simply click on the Cause/Effect logo above and you will be redirected to State Farm's Cause an Effect voting site via Facebook. ICT S.O.S., the reason behind the race, is up for $25,000 in funding from State Farm.

All you need to do is click on Kansas and select ICT S.O.S. You can then enter ten votes, per day, to help this amazing organization and the women it serves!