My son, Connor was diagnosed with Bicuspid Aortic Stenosis after a routine well child visit when his doctor heard a heart murmur. After following up with CHaD Cardiologist, Dr. Johnson, he had his heart procedure done when he was 2 years old. Probably the scariest time of our lives was in front of my wife and me as we planned for the surgery. The support staff the day of his procedure was nothing short of amazing, in keeping us calm and together (as best we could be). Long hours of waiting as his heart was being fixed.
He came out of surgery with flying colors and is now a happy and healthy 11 year-old in the 6th grade. He has no restrictions as to things he cannot do. He follows up with his cardiologist yearly and continues to do fine.
I saw the signs for the CHaD HERO event in the hospital during our brief stay (we are lucky and were in on a Tuesday and out on Wednesday, and back at his gymnastics class on Friday) and knew I wanted to help give back to CHaD. What really made me want to give back was when I was walking through the Pod the night after his surgery was done. I was able to see into other rooms where I saw other kids in far worse shape than my own son. No kid should ever have to go through life like this, and neither should their families.
I do the CHaD 1/2 marathon in hopes of raising $1,000 or more each year that I have been running (8th year this year) not for my son but mainly for every other child and family in far worse situations. Like I said, no family should have to go through the heartbreak of having a child in dire situations. Kids are supposed to grow up care free and have a zest for life and not have to deal with being in the hospital.
I am forever grateful for CHaD and glad there is a top-notch organization like it in the state of NH. This is why I run and raise money for CHaD. I will try to continue to do it for as long as my great Family and Friends help me give back!
So from Connor and my family. Keep up the good work CHaD!
Supporting the CHAD HERO race has enabled us to keep the memory of our beloved Brady alive. Each year, our superhero family and friends join us in putting on our running shoes and team Brady t-shirts. We run to support the child life team. Although Brady was only part of the CHaD family for a short time, the care he received was stellar. Everyone from the nurses, social workers, physicians, surgeons and child life specialists did their best to help our family. After our son passed away, we wanted to do something to thank CHaD.
Throughout our ordeal, the child life team was there to hold our hands, sing a song, and provide emotional support to our family. Sadly, the child life program doesn’t get reimbursed by insurance. They needed private donations to help support their team. We knew that our monetary donations could help fund this worthwhile position so that even more children and families could experience this help. Since 2012, we have raised over $25,000 for CHaD’s child life team.
The CHaD HERO race is an amazing event that helps us remember our son, give thanks to our local children’s hospital, and support the child life department. Please be sure to say hi to any Team Brady members you see racing this fall.
River Valley Club (RVC) is committed to supporting the 2018 CHaD HERO, and we are excited to share some of our team’s top training tips with you. Looking for camaraderie and not on a team yet? You are welcome to join ours! RVC is offering fundraising incentives to help Team RVC members prepare for the 2018 CHaD HERO, including a dedicated group training program designed by RVC Trainer, Tara Ebejer for those who raise $250. In addition to the free training, you also receive a free membership with full access to the Club during the training period dates if you raise $500 or above. Already on a team? Consider developing your own set of incentives to keep your members motivated and optimize their fundraising efforts.
How to Take Your Training from Mindless to Mindful:
Creating a mindful training program will ensure that your body is properly conditioned to step onto the start line, injury free and ready to go. There is nothing more disappointing than not being able to step onto the start line on race day due to an injury or lack of preparation. Whether you are training for the 5K walk or run, hike, bike or half marathon you will benefit from these 5 Mindful Tips:
INCORPORATE FLEXIBILITY TRAINING:
More than before, flexibility training has become a key component in all training programs. Some benefits to flexibility training are: correction of muscle imbalances, increase in joint range of motion, decrease in muscle tension, relief of joint stress, and maintaining muscle optimal length. Runners should focus on calves, IT Band, Quadriceps, hips and hamstrings. Before your workouts you should be foam rolling (self-myofascial release) followed by dynamic stretching. Foam rolling is a stretching technique that focuses on both the neural and fascial systems in the body which are fibrous tissues that surround and separate muscle tissue. Adhesions or knots are created in the fascia with everyday activities and exercise. You use a foam roller to apply gentle force to the knots. The muscle fibers are altered from a bundled position into a straighter alignment with the direction of the muscle or fascia. This helps restore the body back to its optimal length of function. Remember to hold the force onto the knot for 20 seconds, keep relaxed and breathe! Dynamic stretching of muscles using force production and momentum to move the joints through full range of motion, so stretching while moving. Some examples are inchworms, spidermans, pigeons, etc. At completion of your exercise session, you should incorporate static stretching. This is holding a stretch, without movement for 30-60 seconds.
INCORPORATE CROSS TRAINING:
The number one reason to cross train is to prevent injury. Doing the same exercise (running) over and over again can cause an overuse injury. By including cross-training exercises you can help your body recover while building strength, endurance and flexibility. Incorporate exercises for your core, such as planks, bridges and push-ups. Strengthen your legs by performing lunges and squats. There are so many benefits to resistance training!
SLOW INCREASES IN YOUR MILEAGE AND CROSS TRAINING:
It is never a good idea to go from ZERO to 100 in any activity. Start out slow and add mileage by about 10% per week. Create a training schedule and work out your weekly mileage. Start easy with the cross training such as bodyweight squats before weighted squats.
INCORPORATE REST DAYS AND SLEEP WELL:
You do not need to be training 7 days a week. Rest days allow your body to recover and adapt. Resting is just as important as working out because it is an equal part of the total process. It allows your muscles, nerves, bones and connective tissue time to rebuild. Schedule in rest days and listen to your body. 2 days of rest is ideal spread out during the week. Sleep is very important for overall health and studies show that sleep deprivation correlates with many diseases, including obesity and heart disease.
INCORPORATE PROPER NUTRITION:
Fuel your body for performance! The best way to do that is to eat unprocessed, whole foods. Eat a combination of meat, fish, eggs, vegetables, fruits, nuts, seeds, as well as healthy fats, and oils. Every meal should include a protein, lots of veggies and carbs such as potatoes, sweet potatoes, whole grain oats, etc. Carbs are not the enemy and you need them to fuel your body. Avoid processed foods and sugar.
To find out more about joining Team RVC please contact Team Captain, Taylor Haynes (email@example.com).
Sutton’s journey with CHaD started a little over a year ago when, out of the blue during a normal childhood illness, she started acting strange. We went to urgent care, where her condition quickly deteriorated. We ended up rushing to the ER at Concord Hospital where it was found that her blood sugar was dangerously low. Thanks to the amazing and quick work of the ER, Sutton was stabilized. It was only after that we realized the extent of what had happened. Her blood sugar had dropped to 17, which is right around the level of going into a coma. For days, we were in the hospital with Sutton still having a hard time recovering. For days, we had doctor after doctor come in with a million theories and a million tests. They all came back without answers. Finally, Sutton recovered and we were able to go home. While we so thankful that our little angel came through this no worse for wear, we were terrified not knowing what had caused this, how to treat it, or whether it was going to happen again. When we were discharged, we were recommended several time to meet with Dr. Filiano at CHaD. Every doctor that we talked to seemed to know about him and they all seemed to treat him with a sense of reverence; they all said that he was the doctor we needed to see. Forget Boston they said, he’s the one you need.
A few weeks later we were able to meet with Dr. Filiano. For the first time since Sutton got sick, we felt a bit of relief because we felt that we were talking to a doctor who really understood what might be happening and who really might have answers. However, the mystery was not easy to solve. Over the next 6 months we saw Dr. Filiano numerous times, had MANY tests done (including 24-hour EEG, inpatient MRI/MRA/MRV, purposely letting her blood sugar crash to get specific blood and urine labs, genetic testing, etc.). Nothing gave a clear diagnosis. During this time, we were terrified (in a literal keep-you-up-at-night terrified sense) of many of the really horrible diseases and disorders for which she was being tested. Also during this time, Sutton was repeatedly hospitalized in Concord with Dr. Filiano remotely giving all of the care instructions to doctors at that hospital.
Finally, almost 6 months after everything started, we received a diagnosis of exclusion (ketotic hypoglycemia). This disorder is not widely understood but we are lucky with this diagnosis compared to all of the alternatives, because Sutton will live a happy, healthy, and amazing life! While we have to take some extra steps to watch her blood sugar, and we have to go into the hospital for IV fluids on occasion, we are extremely happy that Sutton will likely outgrow this condition in a few years! We’ve all settled into a good routine and she’s handling everything so well. We are truly blessed!
Throughout this experience, we faced many horrifying potential diagnoses. While we were fortunate that all of these tests came back negative for our daughter, we were heartbroken to think that for some families, this is not the case. To imagine anyone else going through these horrible conditions made our hearts break. We saw little glimpses of it with kiddos in waiting rooms we shared or beds near ours in the hospital. It’s hard to think that innocent, amazing kiddos (and their families) are battling things that are so unimaginably difficult.
What I decided is that I’m going to put my energy to use for kids like Sutton, which brings me to the CHaD HERO bike ride. In browsing online, I stumbled across the ride. It seemed like a perfect fit! I had just been given a hand-me-down road bike and, while I had never really ridden more than a couple of times in my life, I knew that I wanted to do this ride. I wanted to do it because I am so grateful to CHaD. I am thankful that we had world-class doctors available who could help us navigate through a really scary time in our lives. I also want to do ANYTHING I can to help those families who did not get the amazing news that we did.
To be honest, I was afraid of the $500 minimum fundraising goal for the bike ride. However, the outpouring of support was immediate and humbling. In a few short days, we reached the fundraising goal due to a few generous donations from family, friends, and coworkers who all were by our sides through Sutton’s ordeal. They all knew what we went through and they wanted to help others on their own journeys. I hope my ride supports kids like Sutton on their path to healing.
Our son Charlie was born on June 2, 2003. Twelve hours after giving birth Charlie began turning blue. These episodes continued for the next few hours until our local hospital requested the Dartmouth-Hitchcock Advanced Response Team (DHART) to come airlift him to the Intensive Care Nursery (ICN) at the Children’s Hospital at Dartmouth-Hitchcock (CHaD). After arriving at the ICN, the doctors began lots of testing on Charlie to find out exactly what was going on with him. It was quickly determined that Charlie had survived an in utero stroke. We learned that the episodes that Charlie experienced shortly after birth were seizures. Our family is forever grateful for the care we received from CHaD’s ICN and the DHART crew. We credit them for saving Charlie’s life!
As a result of the in utero stroke that Charlie survived through, he has severe weakness on the left side of his body, developmental delays, as well as epilepsy. Back in June 2003 after Charlie had survived his stroke we really thought the worst was behind us, our little boy survived an in utero stroke. Little did we know the word epilepsy would become a word we would use daily in our life. Charlie fights seizures on a daily basis. Thankfully, with our CHaD pediatric neurologist and medication we are able to reduce those numbers.
Watching Charlie fight to get through every day of his life for the last 14 years has given me the passion to train for the CHaD HERO half marathon. Charlie will be with me every step of the way, as I will be pushing him 13.1 miles in an adaptive jogger. There are moments throughout training for the half marathon that I just want to give up — running has never been one of my favorite pastimes. When one of those moments occur, I think about how strong Charlie is and how he’s a Survivor. If he can survive all he has, I can easily survive a half marathon and the training that goes with it. I run for Charlie because he brings out my will to run.
Charlie’s Dad (my husband) and our daughter (Charlie’s younger sister) will be running the CHaD HERO 5K and they will be at the finish line cheering on Charlie and me as we complete the half marathon. They will be joined by Team Charlie’s Angels, made up of 15 other family and friends who all support the CHaD HERO.
My connection to the Children’s Hospital at Dartmouth-Hitchcock (CHaD) is as a parent of a cancer patient who gets treatment at the hospital. This past spring our then three year old daughter Avery, was complaining of muscle aches, back aches, and for a solid week and was running a pretty high fever. We took her in and after a few visits they weren’t really sure what was going on. After some blood work our pediatrician called us and said Avery had some very concerning numbers. I will never forget the look on my wife’s face that next moment when the Doctor told her that it looks like leukemia and we need to get to the Dartmouth-Hitchcock ER immediately. A few hours later Avery was admitted to CHaD.
The next day, the cancer team at CHaD confirmed that Avery had B-cell Acute Lymphoblastic Leukemia. Needless to say our world was turned upside down and it might be one of the darker days of my life. Things were so confusing at that moment– I had tears flowing the entire ride up to the hospital. I definitely broke NH state laws by using my cell phone to google what leukemia was, while trying to coordinate coverage for our 8 year old son back home. But when I walked into CHaD, things weren’t so dark anymore. There were still tears but I immediately felt comforted and confident that Avery was in good hands. In no time, she was set-up to all the right machines and had already had her bone marrow extracted. Things were all a blur, but I am pretty sure she had a spinal tap done as well. I was expecting to walk in and see her in pain and very scared. To our surprise, instead she was perky and laughing. She had toys, movies, stuffed animals, arts and crafts and was calling the nurses by name. Avery had everything she could ask for and every person who walked into her room made her feel so comfortable. She was not acting like she was in a hospital. It was like she was in the greatest playroom on the planet.
Things became more real for us when a team of doctors and nurses showed up to Avery’s room carrying her first dose of chemo. Child Life Specialists were on hand to help explain everything to us and comfort us. Nutritionists were there to help us with meal planning. The doctors sat with us to make sure we understood what caring for Avery would look like. In no time at all, we were armed and ready to support Avery in her journey ahead. We learned what the treatment plan was going to look like for the next two and half years. This plan would include weekly visits to the hospital, daily medications, visiting nurses, surgeries, and major limits on her exposure to other people and places. We knew this was going to be our new normal and we were going to be at CHaD a lot.
Fast forward 4 months into treatment and who knows how many visits to CHaD, Avery loves the hospital. She actually looks forward to going. She loves her nurses and gives her doctors spunky attitude. She plays in the playroom before and after treatments and she doesn’t cry anymore when she gets stuck with a needle. She takes her meds with ease. This is all very much on her for being a tough, sweet kid but it also has a lot to do with CHaD.
So we are doing the CHaD HERO for Avery and to support her battle with cancer. We are also participating because every child that goes to CHaD for care deserves the very best. We hope our small effort of raising money and participating in the HERO helps every family that has their world flipped upside down and needs the full army of support that CHaD provides. We also hope Avery’s infectious smile inspires anyone who has to go through a tough battle during their life. Maybe during the CHaD HERO or through this blog, she can be the light for someone in a dark place. She just picked out her Super Girl costume for the race and we think it’s very appropriate for who she is every day.
After walking 2,190 miles, 14 states, and countless mountains and valleys, Sean and I have successfully completed the Appalachian National Scenic Trail. It is impossible to concisely summarize an adventure that involved feelings that ranged from the heart soaring to the tearfully nearly defeated. It would take as many days and as many steps to try and explain what the trail is truly like for us. It was nearly six months of experiences and memories that we will always cherish. Therefore, we feel incredibly privileged and lucky to have been able to experience it. Recognizing our own good fortune is part of the reason we wanted to include CHaD in our hike. To be able to do something for others, especially an organization like CHaD, brought meaning and purpose to our hike that would have been lacking otherwise.
While hiking we were made incredibly aware of the importance of health. Our bodies dictated what we were able to accomplish on a daily basis. We were demanding a high level of physical exertion daily, and to do that we had to listen to our bodies. For instance, coming into Troutville, Virginia, Sean felt the twinge of an old injury in his ankle tendons. We immediately found a place to stay and let him have time off of his feet in order to let it heal. Taking a small time off would allow us to be able to continue in the long run. Taking care of our health needed to be a priority in order for us to accomplish our goals. So daily, we were reminded of our bodies and our state of health. Therefore, trying to raise money for a charity that was concerned with children’s health was important to us. Children’s health is a foundation that allows others to be able to experience things like the trail, or give them other opportunities to be able to accomplish whatever goal is important to them. We like that CHaD works with families of children who are in for long term care and short term as well. They help children from all over New England be able to have the chance to achieve their dreams. Therefore, it was a privilege working with them while we were achieving a dream of our own.
Additionally, CHaD is very close to Hannah’s heart. She grew up in the Upper Valley in a family that has been in the area for generations. Her grandfather, Dr. Bob Storrs was a pediatrician in Etna and Hanover and knew how important children’s healthcare is. Both her grandfather and his cousin Phoebe Stebbins made a powerful impact on their descendants. She grew up with stories of their kindness, strength and generosity. Their memory still keeps alive the importance of being part of a community and helping institutions like CHaD – who time after time positively affect people’s lives
There were days on the trail where we felt very low and questioned the importance of continuing. Don’t worry, these were incredibly rare; most of the time we could stand on top of mountains and feel like anything was possible. Having a reason to walk forward every day, other than ourselves, was an important aspect of the hike for us. Hiking for CHaD added a depth and significance to what we were doing. We were able to have this incredible experience and be able to feel that we were also doing good for others. Both Sean and I feel like it is important to think of others even while thinking about our own goals and aspirations. Therefore, working with CHaD was a way of making our Appalachian Trail hike, which was wonderful, even greater. It was such a positive experience for us that we hope we can help in the future as well!
Channel your inner AT hiker and take part in the new and improved CHaD HERO hike course. The new course offers a 5 or 7 mile hike through downtown Hanover leading into Mink Brook Preserve and the River Trail. Click here to register and learn more.
As the world’s leading provider of medical, security, evacuation and travel risk management services, Global Rescue understands the importance of easily accessible medical support. Our mission to provide best- in-class assistance aligns with the Children’s Hospital at Dartmouth-Hitchcock’s (CHaD) goal to provide the right care at the right time every time to families across the region. Therefore, it is only natural that Global Rescue be committed to supporting the 2017 CHaD HERO not only as a corporate partner, but also as a participating team in the effort to help CHaD patients and families. Our team at Global Rescue is excited to be involved in such an impactful fundraising event and is eager to actively support an organization that shares a comparable dedication to compassionate medical care.
Since Global Rescue’s foundation in 2004, our organization has partnered exclusively with the Johns Hopkins Emergency Medicine Division of Special Operations and Elite Medical Group to identify, monitor, and respond to client medical and security crises. We have provided medical and security support during every globally significant crisis of the last decade. In addition to serving Fortune 500 companies, governments, and academic institutions, we also support individual travelers and families, such as the Lanzettas, a family whose 3-year -old daughter suddenly began suffering repeated grand mal seizures while on vacation in France. This video tells Cate Lanzetta’s story.
Like the staff at CHaD, our personnel have devoted their lives to saving lives. Our people represent the finest paramedics, doctors, search and rescue specialists and security operators in the industry. Time and again, we have been asked to perform missions other providers either can’t or won’t. Each time we have risen to the challenge and successfully completed the mission. It is the talent, skill and determination of our teams that has been the difference between success and failure.
Global Rescue encourages other organizations to do their part in improving the well-being of others by signing up here and creating a team for the 2017 CHaD HERO. Every contribution positively impacts the lives of the people and communities served by Children’s Hospital at Dartmouth – Hitchcock.
For more information about Global Rescue’s services, call 617-459-4200 or visit our website.
We see you. We see how much you care. We see how savvy you are. We see your strength.
We also see that sometimes you need a little support to make the huge difference you are making. Positive Tracks was created for you.
How to use our help and support? It’s simple: You can play kickball. You can shoot hoops. You can run the CHaD HERO (one of our personal favorites). If you can dream it, we can help you make it happen for CHaD.
HOW DOES IT WORK?
You choose your athletic endeavor. Positive Tracks staff and coordinators provide counsel on event planning and logistics, leadership, team building, fitness, and everything you need to sweat for good from start to finish.
This includeshands on help from a real person and an extensive library of toolkits. We’ll even match your dollars. Every dollar raised goes to CHaD, in addition to Positive Tracks matching dollars. And if fundraising isn’t your thing, no problem, we’ll help you raise awareness or mobilize your friends to volunteer.
Our partnership is free. We don’t take a cut. There is no catch. Period.
WHAT DO WE MEAN BY “SWEAT FOR GOOD”?Option A.) You can register to join the CHaD HERO and work with one of our awesome Positive Tracks Coordinators at CHaD OR Option B.) You can organize your own athletic event for CHaD and we’ll provide individualized support, insurance, digital registration and fundraising pages. – whatever moves you. Then you use that event to educate friends, peers or family about CHaD – and we’ll show you how. Check out our list of Sweat for Good ideas.
WHAT DO WE MEAN BY “GIVE BACK”? Participate, lead, recruit, mobilize, volunteer, mentor, educate or fundraise. You choose exactly how you want to be involved. We help you get started and we have your back every step of the way.Check out our U23 Challenges Highlightsand Success Stories for inspiration.
READY TO GET IN THE GAME? Good. We were counting you in anyway!
If you’d like to join the CHaD HERO, Hilary Hubbard, our Positive Tracks Coordinator at CHaD is here to help. Shoot Hilary an email. She is awesome and she’ll take it from there.
Looking to create your own event for CHaD? See nitty gritty details and apply to be a Captain here. Spoiler alert: We will contact you right away.
In short, Gen Z –
Keep it real, keep it fun, and keep the ball in your court with Positive Tracks.
River Valley Club (RVC) is committed to supporting the 2017 CHaD HERO, and we are excited to share some of our team’s top training tips with you. Looking for camaraderie and not on a team yet? You are welcome to join ours! RVC is offering fundraising incentives to help Team RVC members prepare for the 2017 CHaD HERO, including a 12 week dedicated group training program designed by RVC Trainer, Tara Ebejer for those who raise $250. Group training runs the week of July 24 through October 29 and will be held every Tuesday and Thursday at noon. In addition to the free training twice a week, you also receive a free membership with full access to the club during the training period dates. Already on a team? Consider developing your own set of incentives to keep your members motivated and optimize their fundraising efforts.
Signing up for the race makes it official. You now have a race date and a training deadline to motivate you. Making it official keeps you accountable to your training schedule and workouts. Be proud of this first step and share the news with your family and friends – this further helps with the commitment, and your fundraising efforts.
Keep a running journal noting things you ate, what you wore, weather, how you felt, etc. This will be helpful for you to look back and see why a run felt not so good or why it felt great. Note what foods you ate during your run and see what works and didn’t work so well. Journals also help with training for future races – looking back to see if you really trained as hard as you think you did.
Calculate your weekly mileage total to make sure you are following your training schedule and not overtraining. There should be NO big mileage jumps – just a slow steady increase every week and don’t forget to allow for rest days and cut back weeks.
Relax during your runs. Don’t worry about your speed; that will come in time. Running is a natural movement so good running form should feel natural. Remember the following tips:
Head – is up. Your chin should be level, not be up, down or forward. Keep your eyes moving and alert. Enjoy the scenery.
Shoulders – keep them low and loose, NOT hunched forward.
Arms – keep your arms moving forward and back; not across the body.
Torso – run tall and do not lean forward unless going up a steep hill.
Legs and Feet – keep your stride short and underneath your pelvis. Do not run with long strides. Efficient runners run 180 steps per minute, regardless of speed.
An important part of training for a race is mental preparation. You need to be ready for ‘bad’ days. During training your brain can get ahead of your body which may make some runs feel ‘bad’. Expect to have good and bad days and know that it is OK.
Remember EVERYONE has race anxieties! Be prepared to face these fears and know that you will overcome them. Common fearful thoughts include:
“Everyone is faster then me – I run too slow”
“I am going to be the last one to cross the finish line”
“What if I fail and cannot complete the race”
Putting forth effort and overcoming fear can make accomplishing any task even more worthwhile and gratifying.
Include cross-training exercises on your run days and/or non-run days.
Many people think of the core as just their abdominal muscles, however, the core consists of 29 muscles including back muscles, gluteus, and pelvic floor muscles.. Think of the core as LEADER OF THE PACK. All movement begins from the core so a strong core is essential. Core training also helps to protect the spine during functional activities aiding in injury prevention. A strong core is essential for all runners! Include exercises like the plank, side plank, bridges, and glute strengthening exercises (clams, single leg squats, etc.).
Balance is key to all functional movement such as running, walking, getting dressed, climbing stairs, and playing sports. Our balance becomes altered a) as we age b) with muscle imbalances and c) with injuries. Therefore everyone can benefit from balance training, which also helps to improve joint stability and alignment decreasing the risk of injuries. Exercises include any single leg movements such as single leg squats or single leg reaches.
There are so many benefits to resistance training!
More than before, flexibility training has become a key component in all training programs. Some benefits to flexibility training are: correction of muscle imbalances, increase in joint range of motion, decrease in muscle tension, relief of joint stress, and maintaining muscle optimal length. It also feels good!
Types of Flexibility Training:
Self-Myofascial Release/Foam Rolling:
When: before & after exercise
What: a stretching technique that focuses on both the neural and fascial systems in the body which are fibrous tissues that surround and separate muscle tissue. Adhesions or knots are created in the fascia with everyday activities and exercise.
How: use a foam roller and apply gentle force to the knots. The muscle fibers are altered from a bundled position into a straighter alignment with the direction of the muscle or fascia. This helps restore the body back to its optimal length of function. Remember to hold the force onto the knot for 20 seconds, keep relaxed and breathe!
When: before exercise as a warm up
What: stretching of muscles using force production and momentum to move the joints through full range of motion
Examples: tube walking, walking lunges, prisoner squats, high knee walk, inchworm, and spidermans
Race Day Rules
NEVER WEAR anything NEW on race day. This means NO new shoes, socks, shirts, pants, bras, etc. Make sure you have worn all of your clothing at least once and that it is comfortable.
NEVER EAT anything DIFFERENT on race day. On your weekend runs practice eating different things and find what works for you.
Make sure you are well hydrated; increasing fluid intake few days prior to your race. You should be sipping water continuously so that your urine is a clear color. On race day start sipping water as soon as you wake up. No need to chug water — just sip—you don’t want to get bloated.
Be prepared to run in any type of weather. You never know what to expect in New England.
Mentally prepare yourself, have fun, and enjoy the journey!