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Recovery Run/Walk: Saturday, May 2 @ Percy Warner Park

 

Saturday, May 2 at Belle Meade Blvd. (Percy Warner Park Entrance)      

Tim: 6:45 a.m. Sign in, 7:00 a.m. start

Distance: 5-6 miles

Forecast: 63 Low, 79 High

Meeting Place: The Belle Meade Blvd entrance to Percy Warner Park

Click here for directions. 

 

Saturday, May 2 at Belle Meade Blvd. (Percy Warner Park Entrance)      

Time: 6:45 a.m. sign in, 7:00 a.m. start

Distance: 5-6 miles

Forecast: 63 low, 79 high

Meeting Place: The Belle Meade Blvd entrance to Percy Warner Park

Directions:

From the South: Take I-65 North to Old Hickory Blvd in Brentwood. Exit heading West. Cross Franklin R oad, Granny White Pike and Hillsboro Road. At the Chickering Road intersection, make a right onto Chickering Road. At the fork, veer left onto Page Road. At Belle Meade Boulevard turn right into the parking area for Percy Warner Park.

From Downtown/I-440: Exit I-440 at West End, heading away from downtown. Cross White Bridge Road and make a left onto Belle Meade Blvd. Take Belle Meade Blvd all the way to the end where it dead ends at the entrance to Percy Warner Park. Turn left into the parking area for Percy Warner Park.

From M’boro: I- 24W to I-440W. Exit I-440 at Wes t End, heading away from downtown. Cross White Bridge Road and make a left onto Belle Meade Blvd. Take Belle Meade Blvd all the way to the end where it dead ends at the entrance to Percy Warner Park. Turn left into the parking area for Percy Warner Park.

From Antioch: West on Bell Road/Old Hickory Blvd into Brentwood. Cross Franklin Road, Granny White Pike and Hillsboro Road. At the Chickering Road intersection, make a right onto Chickering Road. At the fork, veer left onto Page Road. At Belle Meade Boulevard turn right into the parking area for Percy Warner Park.

Post race fundraising letter/email

Hi [Insert name of recipient],

Last Saturday, I ran [or walked] the Country Music Half Marathon. It was challenging, but I crossed the finish line strong. It was a huge accomplishment, no question about it. Even more meaningful, I ran [or walked] in order to help provide scholarships for low-income elementary school students at Franklin’s New Hope Academy.

 [Choose one of the following:]

I’ve committed to raise $1,000 as a part of training and completing the half marathon with New Hope’s Powered by Hope team. I need your help to reach that goal. Will you donate $50 [$25, $75, $100, $200] today? Click here to donate now.

 OR

I’ve committed raise $1,000 as a part of training and completing the half marathon with New Hope’s Powered by Hope team. I only have X $ left to raise. I need your helpt to reach my goal. Will you donate $50 [$25, $75, $100, $200] today? Click here to donate now [insert Active.com URL].

Your contribution gives hope to these students, allowing them to soar into a future of vision and possibility. 

 

With gratitude,

[insert your name]

P.S. You can also make a donation by check. Make checks payable to “New Hope Academy.” Put my name, along with “Powered by Hope” in the memo line. Mail to: New Hope Academy, 1820 Downs Blvd., Franklin, TN 37064

To learn more about New Hope Academy, visit www.nhafranklin.org

 

Stay cool in warm weather

From Jeff Galloway. Used with permission.

Looks like the forecast for race day calls for warm temperatures. Here are a few tips to help you stay cool and finish strong. 

Slow down early

The longer you wait to do this, the more dramatically you’ll slow down at the end and the longer it will take you to recover. Walk/shuffle breaks, early and often, help to lower the exertion level, which conserves resources for the end and reduces heat buildup.

Wear lighter garments, but not cotton

Loose-fitting clothes allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Choose a wicking material that draws perspiration away from your skin. As the moisture leaves you skin area, you receive a cooling effect,

Pour water over yourself

You will lose up to 70 percent of the heat you can lose through the top of your head. So, regularly pour water there. Pouring water on a light technical shirt will also keep you cooler.

Don’t wear a hat

Hats keep you heat from being released through the best vent you have – the top of your head. Don’t cover it up.

Drink cold water

Not only does cold water leave the stomach quicker than any type of fluid, it produces a slight physiological cooling effect – and an even greater psychological one. But don’t drink too much either. Most of us do well with 14-20 ounces an hour during warm weather. Good research says that we shouldn’t drink more than 27 ounces per hour.

Don’t eat a big meal

Eating too much, particularly meals that are high in protein or fat, will put extra stress on your system when you exercise. Even worse is that the probability that too much food-loading will lead to unloading!

Instead of big meals, eat light snacks, which you know will digest easily, ever hour or two. Many exercisers find that they must not eat anything within two hour or so of their hot weather workout. 

Be a Powered by Hope Cheerleader!

Ask your family, friends, students and coworkers to come cheer you on. We want to have as many cheerleaders as possible! Bring signs in lime green, black and white that boldly say, “Powered by Hope. Look for team members in bright lime green jerseys that say, “Powered by Hope.” Cheer when you see us!

Cheerleaders should gather at the following locations. Please note that mile 4 & 8 are very close to each other.

Mile 4: between 7:30-9 a.m. (17th Ave., north of Portland Ave.)
Mile 8: between 8:30-10:30 a.m. (16th Ave. and Portland Ave.)
Mile 11: 9:30 a.m. – 12:00 p.m. (10th Circle/Charlotte/Deaderick)

Click here for a map of the race course.
Click here for a list of road closures.

Final Fundraising Email

 

In just four days I’ll be running [or walking] the Country Music ½ Marathon on behalf of the low-income students at New Hope Academy with my Powered by Hope team. I’ve been training hard and I can’t wait to cross the finish line on Saturday.

I need your help to reach and even beat my $1,000 fundraising goal. Will you donate $50 [or $25, $100, $200, etc.] today?

Click here to donate  now: [insert the link to your Active.com page]

With gratitude,

[Insert your first name]

P.S. To mail a donation:

1.) Make check out to “Powered by Hope”.

2.) Put “[your name]” in the memo line so I’ll get credit for your donation.

3.) Mail to: New Hope Academy, 1820 Downs Blvd., Franklin, TN 37064

Team pictures from last training session

 

Part of the Powered by Hope crew at our final group training session.

Several of the lovely Powered by Hope ladies.

 

Jacilyn Goodwin cheers on fellow New Hope teacher and teammate Tara Blue.

Race Day Jersey Pick Up Times

Team Nelson: Pick up your jersey from Lindsey Nobles office

• Thursday, April 23, after 12 p.m. 
• Friday, April 24, during business hours

Team New Hope: Pick up your shirt in the New Hope Academy office.

• Thursday, April 23, 12-4 p.m.
• Friday, April 24, 8 a.m.– 12 p.m.

If you did not request a size, we’ve done our best to guess for you. We’ll have several extras in case your shirt doesn’t fit.

Race Week Checklist

Excerpts from Jeff Galloway. Used with permission.

Please read this carefully. We recommend that you print it out and put it on your fridge. 

Thursday

• Do an easy 30 minute walk
• Pick up race-day jersey (click here for info)
• Pick up race number and timing chip from CMM Expo (click here for info)

Friday Day

• Pick up race-day jersey (click here for info)
• Pick up race number and timing chip from CMM Expo (click here for info)
• Drink 4-6 ounces of water every hour
• Mentally rehearse the race, feeling good, overcoming challenges, recovering
• Eat small carbohydrate snacks constantly
• Figure out your parking plan for race day. Consult CMM materials for more information. 

Friday Night

• Drink 4-6 ounces of water every hour
• Eat a healthy (not fat-laden) pasta dinner
• Avoid salty food and alcoholic beverages. 
• Eat light carbohydrate snacks like energy bars
• Lay out race-day clothes, shoes, etc. 
• Read over CMM instruction list, including parking instructions, corral instructions, etc.
• Pack your gear bag, fill out information
• Go to bed as early as possible.

Your gear bag should include:

• Race number and pins
• Timing Chip
• Race instructions, map, etc. 
• 2nd pair of shoes, like Crocs, to change into after the race
• Fuel belt or other on-person drink carrier with filled bottles (optional, since there will be hydration stops on the course, but still recommended.)
• Refueling product like Gu, Shot Bloks, Sport Jelly Beans, etc. Make sure this is something you have tried already. No surprises.
• Large garbage bag to use as a discardable rain poncho in the event of rain

Race Morning

• Drink 4-6 oz. water every 30 minutes until you hear “sloshing.”
• Eat: according to the schedule which has worked for you in the long ones. 
• Bring your bag, car keys, etc. 
• Leave at least 30 minutes before you think you’ll need to. Traffic will be VERY heavy. 
• Meet Powered by Hope Team at the Parthenon at Centennial Park. Meet on the steps facing 25th Ave., N for pictures at 6:30 a.m. (Race starts on West End just before 25th Ave., North)
• If you have several hours at the race site before the start, stay warm, relax, and get off your feet. 
• Sixty minutes before the start, walk around the staging area to mentally rehears lining up. 
• Thirty minutes before the start, walk around for 15 minutes to get the legs moving.
• Jog or walk for 3-5 minutes before lining up
• Keep your legs moving in place, if necessary, while you wait for the start. 
• Remember to go slowly at the beginning. All the excitement can make you start too fast if you aren’t careful. 
• Take every walk or shuffle break from the beginning. (Go off to the side of running traffic to get out of the way of faster runners/walkers.)
• Drink at EVERY water stop until you hear sloshing in your stomach, but no more than 27 oz. per hour.
• Each walk or shuffle break gives you a chance to appreciate and enjoy each mile.
• When tired, shorten your stride.
• When going up hills, shorten your stride, take little steps, and slow down.
• Don’t stretch during or immediately afterwards.
• If you are going for a time goal, you can cut out walk or shuffle breaks after mile 9, but you certainly don’t have to.

Immediately Afterward

• Grab water and carbohydrate food. (Race finish will have bananas and drinks.)
• Walk, eat, and drink for at least a mile. (CMM will have you go through a long exit process before you are allowed to exit the finish area.)
• Look for the Powered by Hope tent. We’ll have brunch, drinks, and chairs.

Recovery

• If possible, immerse your legs in a cold bath, as soon after the finish as possible.
• Within 30 minutes, eat around 200 calories (80% carb, 20% protein)
• Walk for 30-60 minutes later in the day
• Eat snacks continuously throughout the rest of the day
• Drink 4-6 oz. water or electrolyte fluid (at least) every hour
• Walk for 30-60 minutes on Sunday
• Run/Walk for 30-45 minutes two days after the event.
• Continue to alternate: walk 30-60 minutes and run/walk 30-45 minutes. 

PBH Team Physician

Dr. Jim Johnson, Powered by Hope Team Physician

Should any injuries or troubling discomfort come up this week, please contact our team physician, Dr. Jim Johnson, immediately. He will get you in the same day and will do his best to get you through race day healthy and sound. 

To make an appointment, call his office, Nashville Orthopaedic Specialists, at 329-2225. If you need further assistance, ask for his assistant Ashley Young or contact her directly at ayoung@nashvilleortho.com. 

 

Dr. Jim Johnson is a sports medicine physician with the distinction of being a USA Swimming National Team Physician, and a US Olympic Committee team physician. He is excited to be practicing sports medicine in Nashville, and specializes in the non-operative treatment of sports injuries in recreational and elite athletes. He also provides fracture care services and guided exercise programs for return to fitness after injury or weight management. Dr Johnson completed his residency at the Mayo Clinic and his fellowship at Stanford University. With Dr. Johnson’s unique double board certification in family medicine and sports medicine, he can care for illness in athletes who need advice and treatment on how to continue or return to an exercise program in the setting of that illness.