Be Change Walkers, Joggers, and Runners:
In just one week you, along with many others will begin the journey of a life time. I want to first and foremost thank you for being willing to commit to a consistent regiment on behalf of a child.
Let me set the record straight. I have a love/hate relationship with running. But regardless of how I am feeling, I know running makes me a better person when I run for a reason.
Each week, and sometimes more often, I will send an email to you that will encourage, inspire, explain, and link you to resources. Throughout the training, keep the focus. Know that on the other end of your effort is a child in need. Your running will raise awareness because everyone in your circle of influence will want to know, “Why are you running in a marathon?” Regardless of your distance of the “race day run,” 452 children of Oak Ridge Elementary School will know that you care.
Each email will break down into three simple categories: Fitness, Focus, and Fundraising.
Our goal will be to offer you a simple tip or link. So let’s go.
PRE-WEEK 1
Fitness: Heart Rate Training
Beginning next week, you will begin your level of training. Your cardiovascular fitness is going to gain strength and endurance. We will focus everything on “Heart Rate Training” and “Controlled Breathing.”
www.howtobefit.com/heart-rate-basics.htm
Heart Rate Training: Training that sets the level of pace and exertion based off of 60-80% of you maximum heart rate. Figure your prime zone.
Take 220 and minus your age to determine your approximate maximum heart rate. (I am 37, so that would give me 183) Your optimal work out is to be at 60-80% of the maximum heart rate.
For me: High: 183 X .80 = 146
Low: 183 X .60= 110
All of my jogging needs to be between 110 heart beats per minute and 146. This will assure I am burning fat, not muscle. A simple, affordable heart rate watch can give you a very accurate reading. For me, a simpler test is the talking test. If I can’t talk in short burst of statements, I am running to hard. Slow down. For some, in the early phase, walking will put you in this zone. No worries. Walk.
Focus: A Child at Oak Ridge
There are 452 children at Oak Ridge. One hundred percent of them are living below the poverty line (Average Household income is under $20,000 per year). Some homes have 10-12 people living in a two bedroom arrangement. This child did not choose this existence. So remember, “Where a child lives should not determine whether a child lives.”
Fundraising: Start Telling the Story
Our goal is lofty, but obtainable. We are asking you to tell everyone that you can about why you have chosen to run. Don’t ask for a donation. Just tell the story. Tell them about the kids and the training. If they seem favorable, tell them that you will keep them posted of your progress. The fundraising portion doesn’t kick in until mid-September. So just focus on consistently completing your ‘miles that matter.’ You will have plenty of time. But remember, our need to sustain health care enrollment, provide after-school programming, and enhanced nutrition cost $1000 per child for the academic year. One hundred percent of what is raised goes directly to securing these needs!
Thank you for being the change in the world you want to see!
Jason Harper
jasonh@charactercombine.com
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