By Polly Keary, Editor
January is a month that finds many people trying to figure out how to shed a few holiday pounds and making plans to get back in shape.
There’s no better way to kickstart 2014’s good intentions, while honoring a local law enforcement agent lost in the line of duty and the families of others like her, than preparing to participate in the 2014 3rd Annual Jayme Biendl Memorial 5K Walk/Run at 10 a.m. Sunday, Jan. 26.
The run was created to remember and honor Jayme Biendl, 34, a correctional officer who was killed by an inmate at her post in the Monroe Correctional Complex chapel the night of Jan. 29, 2011.
Funds raised by the event go to the Behind the Badge Foundation, which benefits the families of officers who are seriously injured or killed while on duty. The organization was made the beneficiary of the run at the request of Biendl’s family.
The run starts at Sky River Park at 818 Village Way, proceeds to the prison grounds and back, and includes one short but steep uphill section.
Register online athttps://www.regonline.com/Register/Checkin.aspx?EventID=1307094. Registration is $30.
Getting ready to run
Even if you haven’t run, or even walked, five kilometers (3.1 miles) in a while, there’s still time to get ready. Here are a few tips to get your prepared.
1. You can run part of the way and walk part of the way. Some runners find that they actually get faster times that way. A short walk gives your muscles the rest they need to recharge for the next burst of speed, and it also helps maintain mental endurance.
2. Go try out the route ahead of time. Start out at Sky River Park, head up West Main to 177th, and to the entry way to the Monroe Correctional Complex, then back. If you’re not a runner, expect it to take 40 minutes or so. The practice will get you mentally ready to tackle the course on the day of the event.
3. Don’t start running every day up to the event. If you don’t give your body time to recover, you’re not gong to perform at your peak. You have time to get in a couple intense workouts, but don’t do them every day.
4. Definitely rest the day before the event.
5. You don’t have to actually run or walk the whole distance to train. As long as you can keep moving for 30 minutes, you can finish a 5K.
6. Do run outside. This time of year it’s generally a lot more comfortable to run or walk briskly on a treadmill, but that won’t prepare you for the surfaces you’ll encounter on the road. It’s a lot different running on wet gravel than it is a nice smooth treadmill surface.
7. Carbo-loading isn’t necessary for a 5K. It’s a technique used to prepare the body for longer endurance races, like half-marathons. Just eat something light and long-burning, like peanut butter on whole grain toast and a banana, about an hour ahead of the event. Eating right before the event can lead to a stitch in your side; not eating will leave you without energy.
8. Don’t be afraid to walk. Lots of people are going to walk. And if you’re worried being one of the slow, know that you’re a lot faster than everyone who is at home on the couch.
9. Be motivated by the fact that you’ll burn at least 300 calories even if you walk the whole thing; if you push yourself, you could burn 450 or more.
10. Bring light layers. Wear an athletic shirt, a light fleece and a waterproof breathable shell if rain is likely.