Your are a Team, even if it is you!
TEAMS! Build your own training team, even if that team begins with ONLY YOU! Set pace groups -- match running and walking styles. Walk, roll, or run in this race. Yes, we allow dogs in the race if on a leash.
American Heart Association, Heart Disease and Stroke Statistics
This is a very informative document that will help provide you with information that associates race, sex, and other demographics and lifestyle effects that could harm or be a factor in the condition of your heart. The good news is that most coronary artery diseases are preventable and can be treated with lifestyle changes. Let's get started!!
HEARTAHA2016stats.pdf
Adobe Acrobat document [525.8 KB]
Way to go, Albert Peralez!
MAP MY HEELS TO HEAL HEARTS RUN/WALK/RIDE HERE
RUNNING
WALKING
RIDING
ROWING
PACESETTING/SPEED RUN
HILLS (FOR STRENGTH)
SWIMMING
PUSH YOUR LIMIT
1K (for 3-10 year olds and disabled who want to earn a medal -- recent patients)
5K
10K
2016 (to build each year for comparison)
Instructions
Read the American Heart Association's supplement attached on this page above for information about race, age, and overall demographic/lifestyle effects that could alter your run (workout) and affect your heart.
Make sure your doctor has been consulted before you begin.
Go to mapmyrun.com and set up an account through your preference (email or Facebook). This is a free account and is sponsored by Under Armour. You can log in your meals, your goal, and set up custom routes.
The sample below focuses on setting up different routes for variety and enjoyment. For instance, this runner/walker has three different routes set in mapmyrun: two are for walking and one is for running. The routes should offer a variety and small hills and flat terrain to give your heart a little work and recovery.
Week one is where you will set your goal in the program on mapmyrun. See the following to help you.
SET AN ACTION PLAN
What -- walking or running?
When -- what time or expected time of day?
How much -- when or how many days and how long will you workout?
You should only set the goal based on what you can do. PLACE THE TOTAL IN YOUR system for the mapymyrun. You can do any sport, just name your routes as you create them and sync them to your phone. You can even add fishing, swimming, diving, and the list goes on.
THIS IS FREE.
Next, use ONE of the forms below to write your weekly goal compared to what you accomplished for that week: 10K or 5K training program, but you can use your list for the TYPE of workout YOU CHOOSE.
Turn in the completed form to jakubsladder.com/contactus -- attach the file.
Once this file is received, you are entered into the awards ceremony for one of the following:
- HEELS TO HEAL HEARTS OnTarget Award
- HEELS TO HEAL HEARTS Heart of Iron (extreme performer) Award
- HEELS TO HEAL HEARTS From 0-5K Award
- HEELS TO HEAL HEARTS From 0-10K Award
- HEELS TO HEAL HEARTS Best Buddy Support Award
- HEELS TO HEAL HEARTS Our Team Leader Award
The winners will have their photo taken and published in local newspapers and on this web page -- for you all are making history as an investment in a better you!!
Thank you all for your diligence. This will be a WIN/WIN achievement and gain over loss endeavor. Everyone is a winner and will receive a beautifully custom engraved medal provided by the City of Alvarado, who participates in the 1K/5K/10K as you cross the finish line.
PUSH YOUR LIMIT™ 1/5/10K
CLICK ON ONE OF THE FOLLOWING LINKS FOR A TRAINING LOG THAT WILL GO ALONG WITH YOUR MAPMYRUN tracking. The document includes extra information that will help lead you in getting ready for the race. Enjoy getting healthy!!
This file is set up for the 5K race training. It is a log only. Please set up a free account with mapmyrun.com and sync it to your phone. We will work on transfer after tracking is down there so that this tracking sheet and guide can be used for your benefit now.
HEELS9WEEKGETHEALTHY.pdf
Adobe Acrobat document [600.1 KB]
This file is set up for the 10K race training. It is a log only. Please set up a free account with mapmyrun.com and sync it to your phone. We will work on transfer after tracking is down there so that this tracking sheet and guide can be used for your benefit now.
HEELS9WEEKGETHEALTHY10K.pdf
Adobe Acrobat document [601.3 KB]
HOW WE LOVE THE SINGERS! A capella, Romans 8 -- they push their limit with such clarity!
A capella
2015, 2016 Blessed to have them with us!!
Please make sure you introduce yourself!
VOLUNTEER, IT"S FUN! Questions?
Please submit your message under the Contact Us link and allow at least 24 hours for a response.
Learn more about the Meals on Wheels of Johnson & Ellis Counties at https://www.mowjec.org.
Read the stories from several recipients and volunteers. Find out how you can become a volunteer or help make an elderly life more meaningful (by allowing them to stay at home while remainig self-sufficient and healthy) through your time and donations. Each donation of $5 means a meal, with $35 supporting a week's worth of meals. It is a great feeling to help!
"Some of these people only receive the visits that I provide because they have no one else that visits them, and that makes me proud to be a
volunteer."
H. Diggs, 2017
Founded in 1977, the organization currently serves 3,000 people a year in a two-county service area that covers more than 1,700 square miles.
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