It’s the perfect day to go on a 20 minute walk!  You are capable of doing so much more than you’ve realized with this life that you’ve been given.  Why not try something new?  Join me in the Private Heath Warner 5K Memorial Run.

If you’ve never thought of doing a 5K – Here is a start-up plan. Call me if you need some encouragement!! ~Kimberly

Start from scratch - Do a 5K!

Mistake: Too fast, too soon
“Most first-time racers go out too fast and are miserable by the second mile,” says women’s running coach Jane Serues. Even veteran runners get caught up in the race-day enthusiasm–and other faster racers.
Easy Fix:
“Start out at a comfortable pace,” says Serues, “a pace where you’re not killing yourself and can still converse with deep breaths in between sentences. No huffing and puffing.” Then try to run each mile just a little bit faster, so that your last mile is the fastest. “A strong finish leaves a better taste in your mouth than a great first mile with a cross-eyed finish,” says Chris Carmichael of Carmichael Training Systems.

Mistake: Too much food
RW columnist Jeff Galloway says many first-timers eat too much before a race, particularly the night before. Carmichael agrees. “You don’t need to carbo-load for a 5-K,” he says. Most people have enough stored energy in their bodies to run a 5-K without taking in any additional calories.
Easy Fix:
“Eat less than normal before the race,” says Serues. Try small meals the day before, and something as simple as a banana and a glass of skim milk on race morning. “The key is choosing something easy to digest,” says Serues. “Not ham and eggs, which your body has to work hard to break down.”

Mistake: Too little warmup/cooldown
Your body needs to warm up properly before it can run well at the higher intensity required to race a 5-K. And a postrace cooldown helps you recover more quickly so that you’ll feel better the day after the race.
Easy Fix:
Include a 15-minute warmup before the race, and a 15-minute cooldown afterward, says Carmichael. For both, mix walking and jogging to help ease into and out of your race pace.


COMPARSA redesigned

This weekend I am re-designing the COMPARSA project that Living Fountain Dance Company did.  The theme of COMPARSA is the metamorphasis of caterpillar to butterfly.   I’m recently contacted about using this theme as a teaching artist at a Plain Local Elementary School.  There is a smidge of time to rethink the project.  I’ve broken it into nine parts.  What is fascinating me the most is the fact that the science of the butterflies emergence from its shelter is a complete miracle that takes place in mystery.  In the original project this mystery was taken for granted.  This time – I’d like to break the process into 2 parts.  It will be fun to put a little uncertainty and secrecy into a piece of art.  I’ve never done that, aside from working with The Magical Theatre Company on Mystery and Mayhem, and it’s time.  I’ll keep you posted and show ya photos when it’s said and done.