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Adjust workout schedule once kids return to school

With one more week left before school starts, it is time to get back in the swing of things, even for us adults, too.
Some of us have not been able to keep the same workout schedule when the kids were out for the summer, and others were able to add some things to their workout schedule. I, for instance, was able to add an early-morning swim practice twice a week with the RACY Master swimmers at 5.45 a.m. With the kids going back to school, I will have to change that time and practice on my own. Some of you are able to get back on a regular workout schedule after the kids go back, but it takes some planning and goal setting to get back in the swing of things. I had planned to train for the Kiawah Marathon in 2013, but my neck surgery put a halt to it. Since my neck (double fusion) is doing great (a big thanks to Dr. Roy), I was able to defer my entry until this year. So, my husband Kevin and I are training for the Kiawah marathon in December. He is quite a bit ahead of me; it will be his fifth one and my first. It takes planning — you can’t run 26.2 miles without serious training. I am in good shape, but now I need my body to get ready to run 26.2 miles.
Whatever your goal, an achievable plan to reach that goal is half of the battle. Many of you have wanted to run a 5K. Lots of people have reached and accomplished that goal, which is excellent. Typically, 12 weeks can get you from couch to 5K, so if you would start right now, any 5K in November would be very achievable. The Butterball 5K hosted by the Forum is Nov. 27.
The Web and many phone apps have amazing tools to find a plan to go from couch to 5K. Salisbury Rowan Runners and Salisbury Parks and Recreation host beginner runner’s classes on a regular basis. Keep an eye on their websites for dates and times.
I have seen many of you train already, and I hope to see all of you on Friday evening, Aug. 29 for the 5th annual BB&T Sunset 5K. It’s an awesome fundraiser for Rowan County United Way, which gives the money raised to many nonprofit organizations here in Rowan County. (Our YMCA is one of them).
The Novant 1/2-mile kids fun run for ages 10 and under starts at 7 p.m. and entry fee is $10. The BB&T Sunset 5K starts at 8 p.m., Entry fee is $25 pre-registration, $30 on race day, which includes short-sleeve performance shirts, available in male and female cuts. The 5K course and race this year is USATF certified and there is an opportunity for XC teams, other sports teams, groups and organizations to win $1,000. Seven teams have to be registered in order for prize money to be given away. The winning team will be scored by the top seven runners of a group (just like cross country), and all runners need to register together. You can go to www.sportoften.com and click on BB&T Sunset 5K for all entries, but for a team, you need to go to the drop box and pick your team or add it to the roster. Teams are not eligible for overall or age group awards.
Teams can be a mix of genders, races and ages.
The event is about having a great time, reaching your goal and even winning money for your school or organization. For more information, email Jackie at jharris@rcunitedway.org or visit www.rowanunitedway.org
Enjoy this last week with your children and gear up for school. I hope to see you on Aug. 29 at the BB&T Sunset 5K. In addition to this exciting run, there will be music, free children’s activities, and if you don’t want to run the 5K, your goal can be walking it!
Ester H. Marsh is Health and Fitness Director for the J.F. Hurley Family YMCA.

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