On Saturday night, August 1, we are having a pasta dinner for all walkers/runners. Then we will go to the Saturday night service together. Everyone can wear their team shirts, and the church will pray for us as a team and send us out. This will be a great team building experience. You can purchase tickets at Faith’s Vine bookstore in Dyer or at a group run. The ticket price is $5 and must be bought by July 24.
We are also chartering a bus to take the team downtown race morning. The race starts on August 2 at 6:30AM. We will leave the church at 5:00AM SHARP! This will give us enough time to stretch and warm up before the race, and take a team photo. You can do a one way trip from Faith to the race and then go home with family or you can do a roundtrip. Please email teamrwanda2009@yahoo.com by July 24 if you are interested in doing this. The tickets are $7.
If you are unable to purchase tickets at either of those locations, please email teamrwanda2009@yahoo.com to make other arrangements.
**RWANDA TIDBIT**. . . Rwanda is known for their banana and coffee exports. Next time you are drinking coffee or pass a Starbucks, think about the people in Rwanda! Ask God to reveal Himself to them and bless them!
Tuesday, July 14, 2009
Sunday, July 12, 2009
Team Member of the Week: Bill Venhuizen
Name: Bill Venhuizen
Occupation: Student/Sub Teacher/Running coach
Church you attend: Oak Glen URC
Is this your first time running a half marathon: 2nd time. I ran with TEAM KARABA last year.
Best running shoes: Nikes
What type of cross-training do you do: Calisthenics and weight lifting
Training Tip: Do strength/stamina building exercise for X-training at least twice per week in addition to running
When do you run, morning or evening: Mostly evening, it varies depending on what I have going for the day.
What are some of your hobbies: Reading mostly history (Presidential biography) and American/English fiction
Person in history you admire: President A. Lincoln (I've read MANY books on him) and Harry Truman
Most beautiful place you have been to: Alaska
What motivates you to run: The deep satisfaction I get out of it. It makes me feel good mentally, physically and emotionally.
Anything else interesting the team should know about you: Love to run with this team. They are well worth getting up early to run with. Enjoy getting to know and talk with them all.
Saturday, July 11, 2009
Health Beat Week 9: Hydration
By Christine Luff, About.com Updated: July 03, 2009
Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in athletes may lead to fatigue, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heatstroke, have even more serious consequences. Runners need to pay attention to what and how much they’re drinking before, during and after exercise.
Pre-Run Hydration
If you're doing a long run or race (more than 8 to 10 miles), it's important to make sure you're well-hydrated during the few days leading up to your long run. In the days leading up to your long run (or race), drink plenty of water.An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid.
Drinking on the Run
Here's a general rule of thumb for fluid consumption during your runs: You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).If you don't have access to water on your running routes, you'll have to carry your own fluids with you.
Determining Your Sweat Rate
The above guidelines are the basic rules of thumb, but it's important to remember that everyone's fluid needs vary. Some people sweat more than others.To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes.
Post-Run Hydration
Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost.
Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in athletes may lead to fatigue, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heatstroke, have even more serious consequences. Runners need to pay attention to what and how much they’re drinking before, during and after exercise.
Pre-Run Hydration
If you're doing a long run or race (more than 8 to 10 miles), it's important to make sure you're well-hydrated during the few days leading up to your long run. In the days leading up to your long run (or race), drink plenty of water.An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid.
Drinking on the Run
Here's a general rule of thumb for fluid consumption during your runs: You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).If you don't have access to water on your running routes, you'll have to carry your own fluids with you.
Determining Your Sweat Rate
The above guidelines are the basic rules of thumb, but it's important to remember that everyone's fluid needs vary. Some people sweat more than others.To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes.
Post-Run Hydration
Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost.
Wednesday, July 8, 2009
IT'S HERE!!!
It's Here!!! Faithful Grounds will be brewing coffee from Rwanda starting next week! They will also be selling 12oz bags and showing a 3 minute video about Rwanda. The rumor is that it is delicious so stop by for your cup of joe and bring some home to brew yourself.
Wednesday, July 1, 2009
Team Member of the Week: Amanda VanNoort
Occupation: Legal Assistant at a law firm in Chicago
Children: One stepdaughter, Carly
Pet: Just got a new puppy about a month ago -- a little Yorkie named Peanut.
Campus you attend: Cedar Lake
Is this your first time running a half marathon: Second. I ran with Faith/TWV last year.
Best running shoes: New Balance 747
Do you listen to music while you run: If I run by myself, I do.
Who is your favorite band/person to listen to: Pretty much anyone...I don't even know who half the people/bands are on my ipod. Lately, since I attended the concert a few months ago, I've been a big Big Daddy Weave fan.
What type of cross-training do you do: Biking, walking, exercise videos
When do you run, morning or evening: Whenever I get a chance. I usually do my short runs in the morning and longer ones in the evening.
Favorite vacation spot: Anywhere hot and sunny with a beach.
Restaurant recommendation: One of my favorites is Don Pedro's. I recently tried the Lighthouse Restaurant in Cedar Lake and would definitely recommend it.
What motivates you to run: I've always been a runner. It's a great stress reliever for me and makes me feel great. Of course, lately my motivation has been the children in Rwanda!
Health Beat Week 8: Rest
By Carl Toren, MD.
1.Take the day off
It may have come as a surprise to some teammates that the "official" training program includes aday or two of rest per week. After all, we are supposed to be getting in shape and doesn't that mean running a lot?That line of thinking is true to a point, but, as the training program implies, rest is another part of training. Muscles, ligaments and cartilage develop as they are used, but they also need a chance to repair and recover from the normal wear and tear of impact.So, follow the program. Take the day off when the program says "Rest," and don't feel guilty about it. It will help you in the long run to avoid overuse injuries, and it will make the active days much more enjoyable.
2. Get enough sleep
They say that Americans are the most sleep-deprived society on earth, and our Team Rwanda training program probably makes that problem worse. Eight hours per night is about right for most people and this number predictably goes up with increased physical activity. When you are dragging yourself through the day, or your family thinks you are crabby after you run, do everyone a favor and get to bed on time.
- Go to bed when you are tired.
- Take naps during the day, if you need to compensate for missed sleep.
- Establish a pattern of getting to bed and waking up around the same time every morning.
- Be careful with caffeine in the evening.
3. Take a mental break
Part of our training program is just getting used to the monotony of the repetitive motion associated with running or walking more than two hours. A running partner or a friend on a bicycle can distract you and keep your mind fresh. Another idea is to intentionally make a list of things to focus on during a long run: relationships, goals, pleasant memories, anything. Some of my friends memorize Scripture or pray while they run. Whatever your trick, find something other than running to occupy your mind.
4. Permission to walk
I know you want to follow the training program and really get in shape, but as the runs get longer, it sometimes is impossible to keep going. If this happens to you, feel free to walk for a while. You can start up again soon and your training will not be affected. The goal of our team is not to test your will, your pride or how competitive you are. The goal is to raise some money for a good cause, while getting in better shape. Walking and resting during a long run is all a part of the package.
1.Take the day off
It may have come as a surprise to some teammates that the "official" training program includes aday or two of rest per week. After all, we are supposed to be getting in shape and doesn't that mean running a lot?That line of thinking is true to a point, but, as the training program implies, rest is another part of training. Muscles, ligaments and cartilage develop as they are used, but they also need a chance to repair and recover from the normal wear and tear of impact.So, follow the program. Take the day off when the program says "Rest," and don't feel guilty about it. It will help you in the long run to avoid overuse injuries, and it will make the active days much more enjoyable.
2. Get enough sleep
They say that Americans are the most sleep-deprived society on earth, and our Team Rwanda training program probably makes that problem worse. Eight hours per night is about right for most people and this number predictably goes up with increased physical activity. When you are dragging yourself through the day, or your family thinks you are crabby after you run, do everyone a favor and get to bed on time.
- Go to bed when you are tired.
- Take naps during the day, if you need to compensate for missed sleep.
- Establish a pattern of getting to bed and waking up around the same time every morning.
- Be careful with caffeine in the evening.
3. Take a mental break
Part of our training program is just getting used to the monotony of the repetitive motion associated with running or walking more than two hours. A running partner or a friend on a bicycle can distract you and keep your mind fresh. Another idea is to intentionally make a list of things to focus on during a long run: relationships, goals, pleasant memories, anything. Some of my friends memorize Scripture or pray while they run. Whatever your trick, find something other than running to occupy your mind.
4. Permission to walk
I know you want to follow the training program and really get in shape, but as the runs get longer, it sometimes is impossible to keep going. If this happens to you, feel free to walk for a while. You can start up again soon and your training will not be affected. The goal of our team is not to test your will, your pride or how competitive you are. The goal is to raise some money for a good cause, while getting in better shape. Walking and resting during a long run is all a part of the package.
Happy Rwandan Independence Day!
Happy Rwandan Independence Day!
Next group run is Saturday, July 4 at 6:30AM on the Erie Lackawana trail at Jewett Street and Kennedy Avenue under the Ridge Road bridge in Highland. We will run/walk eight miles together. There is parking, but no bathroom facility. If it is raining, the group run/walk will be canceled.
If you have friends or family that would be interested in volunteering at the World Vision water station race day, please contact Cathy Tomovich at tomovich5@comcast.net to sign up and get more information.
**RWANDA TIDBIT**. . . July 1 is Rwanda’s Independence Day! In 1962, the country became free from Belgium colonial rule. As we celebrate the 4th of July this weekend, keep in mind that Jesus paid the ultimate sacrifice for our and Rwanda’s freedom!
Next group run is Saturday, July 4 at 6:30AM on the Erie Lackawana trail at Jewett Street and Kennedy Avenue under the Ridge Road bridge in Highland. We will run/walk eight miles together. There is parking, but no bathroom facility. If it is raining, the group run/walk will be canceled.
If you have friends or family that would be interested in volunteering at the World Vision water station race day, please contact Cathy Tomovich at tomovich5@comcast.net to sign up and get more information.
**RWANDA TIDBIT**. . . July 1 is Rwanda’s Independence Day! In 1962, the country became free from Belgium colonial rule. As we celebrate the 4th of July this weekend, keep in mind that Jesus paid the ultimate sacrifice for our and Rwanda’s freedom!
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