Start your Turkey Trot Training!

You may be thinking – “Start running now? November is so far away”, but we think if you start now you will not only enjoy all the benefits of exercise now, but your training can be slow and steady, and not crammed in toward the end! This slow and steady rate will help prevent over training, injury, and burnout.

First, set your Turkey Trot goal. Are you going to run, walk or jog? Are you focused on completing 5k or training for something longer? Write down what you want to achieve. Writing helps you remember what exactly it is you want to do.

Second step is to look at a calendar and work backward. Turkey Trot is Thanksgiving morning, so you want to be able to complete at least 3.2 miles (5 kilometers) two weeks before Thanksgiving.

Then, decide how many times per week are you going to actively work on your goal? Maybe you can train more often during the summer, so schedule more workouts during that time, knowing you will have to cut back during the fall.

Now that you have time dedicated to your training you have to figure out how exactly to train. Are you only going to walk/run/jog or are you going to cross train? Inside or outside? We will be posting ideas in the coming weeks, and there are plenty of ideas out there, so you will find a plan that suits you!

The Y has a 5K training program, which we will detail in a few weeks, but if you want to try to go it alone here are some of our Y family’s favorite 5k training programs:

• Runkeeper - you can use GPS, enter manual information, or sync with your Garmin device. (Elizabeth Kennedy)
• Nike Training. Great workouts designed for women at different levels. The advanced level will challenge anyone! I do them in the gym or home when I need to mix it up a bit. (Erin Guiffre)
• Map my run/ Map my ride. Records route, mileage, pace and even calories burned. (Shylice Nelson)
• Mapmyfitness.com has everything you need (Jennifer LeBrun)
• Zombies Run / Zombies 5K - a story line mixed in with your playlist, a little bit of a video game and zombie chases to get you moving faster. (Lex G-b)
• Map my run and Couch to 5k - both great for beginners like me. (Mia BW)
• Map my run and couch to 5k. (Faye Sudbrink Liberatore)
• Map my run... because of its accurate GPS features and how it integrates with offer logging apps. makes the ability to track progress a lot easier (Tam Tee Dozier Dunn)
• Map my run- ease of use! (Tiffany Bageant)

Thank you for everyone who contributed to this post! Great example of "community".

Turkey Sightings: August

Spot Trotter around Central Maryland at these locations. Keep in mind, you never know where he might be found flapping his wings, so always keep an eye out.

Do not forget about our contest! Be sure to share your turkey encounters. Post your pics on Facebook, tweet us @YofCentralMD #yturkeytrot, and share your pics on instagram, #yturkeytrot!

Druid Hill Farmers Market: Wednesday, August 14 from 4:30-5:30pm

Druid Hill Farmers Market: Wednesday, August 21 from 4:30-5:30pm

Orioles Game (at Community Booth outside Gate D): Friday, August 23 at 7:00-7:30pm

MD State Fair: Saturday, August 24 from 11:30am - 12pm

MD State Fair: Sunday, August 25 from 11:30am - 12pm

Druid Hill Farmers Market: Wednesday, August 28 from 4:30 - 5:30pm

Inner Harbor: Friday, August 30 from 11am - 12pm

MD State Fair: Friday, August 30 from 1pm - 1:30pm

Inner Harbor: Saturday, August 31 from 11am - 12pm

MD State Fair: Saturday, August 31 from 1pm - 1:30pm

Inner Harbor: Sunday, September 1 from 11am - 12pm

MD State Fair: Sunday, September 1 from 1pm - 1:30pm

Recipe: Smoothies for Every Need & Taste

We are going to let this fantastic infographic do all the talking today :)

There’s a New Bird in Town!

We all know how symbolic the Raven and Oriole are to Baltimore, well now there is . . . the Y bird, TROTTER!

Trotter has joined our team to energize and excite Y friends and family across Central Maryland about the Y’s Turkey Trot Charity 5K! Trotter will be making appearances in your community and across the region, so be sure to check him out! He will also be making surprise drop-ins at Y Centers, preschools, camps, and other Y sites and events, so keep an eye out, you never know when Trotter will be spotted lifting weights, joining a Zumba class, or ruffling some feathers at a family fun night!


Not only are we excited for you to meet Trotter, we are excited to announce a contest! You could win a six month, FREE family membership to the Y! That means your family would be able to enjoy any of our eleven Family Center Y locations, which includes access to our pools, group fitness classes and more!

Turkey Trot Charity 5K Turkey Sighting Contest

Spot Trotter and share your sighting on Facebook, Twitter, Google +, or Instagram, with the #yturkeytrot, for a chance to win a six month, FREE family membership to the Y of Central Maryland!

Enter on: Google+, Twitter, Facebook, Instagram

Don't forget #yturkeytrot

Follow us here on the blog, on Facebook and Twitter to find out where Trotter will appear next! You never know when he will drop by somewhere unannounced, so stay on your toes!

Contest starts Thursday, July 25, 2013 and ends Wednesday, November 27, 2013. Winner will be chosen randomly. Current Y Members are not eligible to win, but are encouraged to participate. The winner will be announced on all social media platforms and contacted through private message Tuesday, December 3rd!

We cannot wait to see all the great pics you post!

Beat the Heat: Summer Workout Tips

Summertime either makes you want to run out the door and soak up the sunshine or hide inside with the air conditioning on. If you are going to go out in the heat to burn some calories you need to protect yourself. The last thing you want is to hurt yourself during the fun summer months!

1. Hydrate! Hydrate! Hydrate!
   - If you are thirsty, you are dehydrated, so do not let yourself get to that point.
   - Naturally flavored water is a delicious way to enjoy water, with a little more oomph! Add some of your favorite fruit to a pitcher of water and try to drink the entire pitcher every day.
   - Sick of nothing but water? Try unsweetened ice tea!
2. Dodge the sun!
   - Avoid high-sun times, 10am to 2pm
   - Try to enjoy outdoor activities early, before the heat of the day kicks in
   - Look for places to workout with shade – shaded trails, under trees, park pavilions, or inside
3. Feel the Burn!
   - Actually, we want your muscles to burn, but not your skin, so cover up!
   - Sunscreens have come such a long way! Gone are the days of it sweating into your eyes during a run. Slather on sunscreen at least 15 minutes before heading out.
   - Cover up with light, sweat wicking materials. Baseball caps are great for shading your face, while also absorbing sweat.
4. Try something new!
   - When it just gets too hot to handle, why not move your workout
   
   indoors? Whether you search your tv guide for workouts on demand, make up your own routine, or join your local Family Center Y, you are sure to find something to keep you moving.
   - Move your workout to the pool! If you have children, they will be so excited to see you in the water splashing around. Run in the place, tread water, swim laps, or just play with your kids. Throwing a child up in the air is sure to give your arms a great workout.
   - Unleash your inner child – out for a sweaty run? If you spot a sprinkler, take a lap through it to cool down.

Enjoy the summer heat safely.

Share with us, in the comment section, how you stay cool while breaking a sweat!

Top Picture from: http://www.more4kids.info/347/toddlers-and-water/

Bottom Picture from: http://lookatmyhappyrainbow.blogspot.com/2011/05/sprinkler.html