LMC Heart & Sole Five Miler Training Tips – Nutrition

Whether you are training for your first race or are an experienced marathoner, just about everyone has questions about running. Our Every Woman Bloggers training for the LexMed Heart & Sole Women’s Five Miler, Crissie Kirby, Sherree Thompson and Lara Winburn, will share their questions about how to best prepare for the race. Here’s our first question, from Sherree:

Question: I was wondering what types of food I should be eating so I have appropriate fuel. Is there a calorie count I should am for? 

LMC _133Answer: When it comes to nutrition and running, it is not only a matter of what you eat, but also when you eat. A diet rich in complex carbohydrates (whole grains, fruits, and vegetables), lean protein, and healthy fats (olive oil, avocado) is key in properly fueling your body for running. It is also important to stay hydrated throughout the day with a recommended daily intake of at least 64 ounces of water.

Planning the timing of your meals is also crucial. Just like a car, when your body does not have enough fuel, it cannot perform properly. Likewise, too much fuel or eating too close to the time of your run can interfere with your performance. Establishing a healthy eating pattern of smaller meals more frequently throughout the day will help to keep your blood sugar levels regulated and your metabolism stimulated.

 – Amanda Castles, Health Directions Wellness Coordinator

Lace ‘Em Up

By: Lara Winburn

Many years ago, I ran the Chicago Marathon. Bucket list=check. My husband and I trained with the Leukemia and Lymphoma Society Team in Training. Though we did not run it together-he is more of a gazelle and I am more of a polar bear-we ran the race on the same day, with very different times. It was a great experience, but after the race, I pretty much hung up my sneakers.

Running shoesI like to work out, especially once I get over the 5,002 reasons that I need to do something else more than I “need” to work out. I spend time at the gym, on a yoga mat, on a spin bike and most recently at the barre but running has been out of my routine. The only running I do now is chasing small children or trying to escape the clutches of those same small children. (Can I have two minutes alone?) But starting this week, I am lacing ‘em up to train for the Lexington Medical Center Heart & Sole Women’s Five Miler.

I must confess, with the winter temperatures, my feet will hit the treadmill first. I will crank up my old playlist- Dr. Dre, Kelly Clarkson, Pink, and Billy Idol-those were my running buddies years ago. Who knows maybe I will even introduce them to the Queen B and Bruno Mars? There is even a schedule to ease back into this.

I’ve got ten weeks to get moving. I’ll let you know how it goes, where it hurts, and how far I have to go. The last time I ran regularly this body moved a little differently and had a few less miles on it. (Hee hee see what I did there?) Bring on the spandex, the double stroller and let’s lace ‘em up! Wanna join me?

Lexington Medical Center Heart & Sole 5 Miler Training Plan Begins This Weekend

Heart & Sole 5 Miler

On your marks, get set, go! The official 10-week training plan for the Lexington Medical Center Heart & Sole Women’s 5 Miler begins this weekend. A great way to celebrate Valentine’s Day is to take care of your heart by committing to a fitness plan that will help keep your heart healthy.

The Lexington Medical Center Heart & Sole Women’s 5 Miler will take place April 25 at 8:30 a.m. in Finlay Park. A 10-week, self-paced training program begins this Sunday, February 15. The free plan includes online tips and advice from a trainer at Health Directions, Lexington Medical Center’s fitness and wellness gym. Download the training schedule here.

Lexington Medical Center is the new sponsor of the Heart & Sole Women’s Five Miler.  A women’s only event held in downtown Columbia, the race features a five-mile run, a five-mile walk and a three-mile walk.

“We’re proud to host the Heart & Sole Women’s Five Miler because it not only encourages physical activity a healthy lifestyle, it also calls attention to the issue of heart disease — the biggest health threat women face today,” said Dr. Jeffrey Travis, heart surgeon with Lexington Cardiovascular Surgery.

The Carolina Marathon Association launched the state’s first women’s only road race in South Carolina in 2002. The Heart & Sole event grew from fewer than 400 female participants its first year to more than 2,300 in 2014. Sponsored in conjunction with WIS News 10, the race offers women of all athletic abilities the opportunity to participate in a comforting, supportive environment. Elite athletes, as well as first-timers, enjoy the unique event that offers a red rose at the finish line and special refreshments that include chocolate-covered strawberries.

For more information about the event or to register, visit www.HeartAndSoleRun.com

In addition to the free online training, there are other training options:

Strictly Running

8-week training program begins March 8

$90, includes twice-weekly group training sessions

Register at: www.StrictlyRunning.com  

You can also find information, inspiration and motivation for the race on Lexington Medical Center’s Facebook page (Facebook.com/LexingtonMedical) and on Instagram at RunWithAmanda. “Amanda” is Amanda Castles, a personal trainer at Health Directions, who will offer training tips from now until race day.

And, follow women in training on www.EveryWomanBlog.com, a blog that’s part of Lexington Medical Center. Women bloggers are training for their first five-mile race and will chronicle the highs and lows of their journey to become runners. They’ll follow the online training program offered by the hospital and share their experience. Follow them at www.EveryWomanBlog.com and click on the Heart & Sole Training tab. The blog will also include training tips, education, motivation and inspiration from running experts.

Lexington Medical Center Heart & Sole Women’s Five Miler Training Plan

Want to participate in the Lexington Medical Center Heart & Sole Women’s Five Miler, but not sure how to get started training? Check out our 10-week training plan!

This plan emphasizes a run/walk method to slowly build your endurance over a 10-week period. Don’t overdo it, even if the plan seems easy at first. Too many people have been turned off of running by starting off too fast. This plan is designed to build endurance, and does not emphasize speed. Run and walk at whatever pace is comfortable to you. The goal is to complete the Heart & Sole Women’s Five Miler on April 25th and have fun!

HS_TrainingPlan

Me? Running?

By: Crissie Kirby

A few weeks back an email came in to my inbox that has now made me question my sanity. Would I like to train for and participate in the Lexington Medical Center Heart and Sole Five Miler in late April? Immediately and without much thought, obviously, I answered back that sure, I would love to take part.

What was I thinking?

The most running I’ve done in my life was when I was in high school and on our softball team. I was not the star player by any stretch, but I spent a good deal of time during practices running bases.

I’m the one who will post those funny e-cards that say “I don’t run. If you ever see me running, you should run too. Because something is probably chasing me.”

I know that this event supports heart disease awareness and that is something that is never far in the back of my mind. As I have shared with you before, I have immediate Crissie and Momfemale family history of heart disease as both my mom and my grandmother suffer(ed) from heart disease. Exercise has not been a top priority in my life. I’m a woman. A mom. And a single mom. I don’t take care of myself as I should because, alas, even though I try at times to “do better,” the pressures of life push exercise to the back of my mind. Yet I know that heart disease is the #1 killer of women. 1 in 3 women will die as the result of heart disease.

As women, we spend so much time focusing on female cancers, which are important and do not have the attention and funding that they should. But, for me and other women like me, ignoring heart disease is the equivalent of not having annual pap smears and breast exams/mammograms.

This is why I want to run. Do I think that I will finish first? Nope. Do I think I will finish? Yes. I hope and pray that you will support me as I train for this event and attempt the impossible (for me): a five mile run.

Lexington Medical Center Heart & Sole Women’s Five Miler

LexMed Heart & Sole Women's Five Miler

Lexington Medical Center is pleased to announce it’s now the title sponsor of the Heart & Sole Women’s Five Miler, which is set for Saturday, April 25 in downtown Columbia. As South Carolina’s premier all-women road race, Heart & Sole includes a five-mile run, and three- and five-mile walks.

For the past 14 years, the event has encouraged healthy lifestyles through physical activity and called attention to the issue of heart disease as the #1 killer of women. More than 2,000 women participated last year.

With a personal and supportive environment, the course begins near Finlay Park at Laurel Street, and winds through the Vista and the University of South Carolina campus before ending on the Taylor Street side of Finlay Park. This year’s event will begin with an opening ceremony at 8:00 a.m. featuring news anchors from WIS-TV, the co-sponsor. The five-mile race begins at 8:30 and the walk at 8:35 a.m. Top runners will receive cash prizes.

After the race, participants will enjoy special refreshments, entertainment and an expo featuring health screenings and local vendors.

We know you’ve got heart. And we know you’ve got soul. So, join us on April 25! We’ll see you at the start line!

General Registration

Registration is only available online.

For group of 7 or more people, registration is $23 before March 20. There will be no group registration after March 20.

Individual registration varies:

  • $28 before March 20
  • $33 through April 24
  • $45 on Race Day

Get Social

Learn more about the race on Facebook! LexMed Heart & Sole Women’s Five Miler

Follow Every Woman Bloggers, Sherree Thompson and Crissie Kirby, who are training for Heart & Sole here from now until race day!