Warming Up!

We hope everyone will come out to this week's Pathfinder Produce on Thursday, March 17. Along with St. Patrick's Day, we will be celebrating World Down Syndrome Day just a wee bit early, with some cooking demonstrations of Utica Greens and Green Smoothies. We'll also have some blue-and-yellow half-moons for sale (hmmmmm), and produce items will be discounted 5%. We hope to see you at the Village Commons from 1 to 5 p.m.
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This past weekend's warm weather had many folks outside, eager to begin springtime activities. At Pathfinder Village, we're like everyone else, looking forward to outdoor fun, like strolling on the Community Walking Trail, planting our veggie beds at the hoop house, and of course, getting ready for the Splash Path 5K and Fun Walk, which is coming up on Saturday, May 21.

This year, we are introducing some new features to Splash Path, our family fun color run and walk: To gear everyone up, we are offering a training program DASH TO THE SPLASH, for community members so they gain in strength and endurance in their quest to complete a 5K. Monica Clark of our Program Office is heading this free program, which begins on March 21. We still have openings in the program; the main requirement is the time commitment of 20-30 minutes three times each week.  Reach Monica at (607) 965-8377, ext. 107 if you are interested in joining in on the fun.

The premise behind DASH is to focus on gradual improvement and NOT PUSH too much, too soon (which is why most people don’t continue training programs). Each person will be paired with a team member for encouragement (you can sign up with a partner or we can help find one for you); and will be provided with program materials that will help inspire progress. By the end of nine weeks, participants should be ready to walk or run their first 5K.

For those who can’t join us in DASH because of other commitments or distance, the program goes as follows, with Days 2, 3, and 5 being rest days.  If you aren’t a runner, just walk faster during the jog sessions.  Note that each session should begin with warm-up and cool-down stretching, and be sure to increase your intake of water to stay hydrated.  It is important that you wear proper footwear; your shoes don’t need to be expensive, but they should provide proper support, not rub your feet (blister prevention), and suitable for the environment where you are training.

Week	Days 1 – Mon.	Day 4 – Thurs.	Day 6 – Sat.	Day 7 – Sun.
One 3/21/16	Warm up stretches 5 min. walk 2 min jog 5 min. walk Cool down stretches	Warm up stretches 5 min. walk 2 min jog 5 min. walk Cool down stretches	Warm up stretches 5 min. walk 3 min jog 5 min. walk Cool down stretches	Rest
Two 3/28/16	5 min. walk, 3 min. jog, 5 min. walk	5 min. walk 4 min. jog, 5 min. walk	5 min. walk 5 min. jog 5 min. walk	Rest
Three 4/4/16	5 min. walk 6 min. jog 5 min. walk	4 min. jog 5 min. walk 4 min, jog, 5 min. walk	5 min walk 7 min. jog 5 min. walk	Rest
Four 4/11/16	5 min walk 7 min. jog 5 min. walk	5 min walk 8 min. jog 5 min. walk	5 min walk 9 min. jog 5 min. walk	Rest
Five 4/18/16	5 min walk 9 min. jog 5 min. walk	6 min. jog 5 min. walk 6 min, jog, 5 min. walk	5 min walk 10 min. jog 5 min. walk	5 min walk 11 min. jog 5 min. walk
Six 4/25/16	5 min walk 11 min. jog 5 min. walk	13 min. jog 5 min. walk	15 min. jog 5 min. walk	Rest
Seven 5/2/16	15 min. jog 5 min. walk	8 min. jog 5 min. walk 8 min, jog, 5 min. walk	16 min. jog 5 min. walk	17 min. jog 5 min. walk
Eight 5/9/16	17 min. jog 5 min. walk	18 min. jog 5 min. walk	20 min. jog 5 min. walk	Relax
Nine 5/16/16	20 min. jog	18 min. jog 5 min. walk	SPLASH PATH DAY

In other news, the Splash Path committee will be bringing in a time clock at the event this year, so that runners who like to track their times may do so. We also will have Zoe Curtis at the event to lead a ZUMBA warm-up before the 5K starts, and our post-run party will feature lots of vendors, a barbeque, music by DJs Tom and Chris Hogan of Cooperstown, and of course, our ever popular raffle auction.

This year we're also introducing an online registration through the RaceWire platform … it's an easier way to get your entire group registered. But if you are old school, we are still offering a printable registration and waiver form at the Pathfinder Website …. prices remain low : $45 for families, $20 for adults, $10 for youths, and kids up to 9 FREE, through May 1.  After that, prices increase by $10 for families, adults and youths, and $5 for kids.

Until next time, warm up, get moving, and think spring!


Lori