Mini Marathon 2019

Walk, Jog or Run ..... Join Our #VHIWMM TEAM

The Sacred Heart Benevolent Fund would be delighted if you would join us for a fun day out on Sunday 2nd June at the VHI Women's Mini Marathon - the biggest all women's event of its kind in the World! We encourage as many of our past and current pupil (minimum age 14 years) network to join us for a fun day and support this great cause.

You will be raising essential funds for the Past Pupils Benevolent Fund.

What do you get as part of the Team?

A great place to meet
Safe and Secure bag drop off
Team support to get you on your way
Refreshments before and after the race
A great place to rest and recover post the run

What have You to do?

Register on www.vhiwomensminimarathon.ie

Entry is €25 and is now open.

Then Email Rosalie@crimmins.ie or by text 086 3332722

to say you are on The Team

You Can Download a Poster HERE

Download a Sponsorship Form HERE

Then Raise €50 or more for the Benevolent Fund

The main bit Run or walk 10K on the 3rd of June!

What will We provide on the day?

Bag Drop Secure Bag Drop in Leeson Street

Refreshments Water, minerals and snacks after the run

Massage A short leg massage for your tired legs

The main bit Provide funding to Past Pupils who need

a helping hand or are struggling a little.

Can you train for a 10k in 8 weeks?

Former pupil (Class of 1993), previous Mini Marathon winner and Olympian Maria McCambridge is on hand over the coming weeks to give training and dietary advice. We asked Maria for a Beginner Runners 10K Training Schedule and here is what she suggested for the novice 10k participant.

The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K (3.1 miles) race or followed a C25K program but don't feel they're quite ready to take on the half-marathon (13.1 miles). You can use this eight-week training schedule to help get you to the finish line.

This beginner training schedule is a run/walk program, so your workout instructions will be displayed in run/walk intervals. The first number displayed will be the number of minutes to run and the second number is the amount to walk. So, for example, 1/1 means run for 1 minute, then walk for 1 minute.You should start each run with a 5-minute warm-up walk or some warm-up exercises. Finish up with a 5-minute cool-down walk.

You don't have to do your runs on specific days; however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, swimming, strength-training, or any other activity (other than running) that you enjoy.If you haven't had a recent physical, make sure you talk to your doctor and get cleared for running.

Beginner Runners 10K Training Schedule

Week 1

Day 1: 1/1 x 10 (1-minute run, 1-minute walk x 10, for a total of 20 minutes) Day 2: 1/1 x 10 Day 3: 1/1 x 10 Day 4: 40-45 minutes cross-training

Week 2

Day 1: 1/1 x 11 Day 2: 1/1 x 12 Day 3: 1/1 x 13 Day 4: 40-45 minutes cross-training

Week 3

Day 1: 1/1 x 15 Day 2: 1/1 x 15 Day 3: 1/1 x 15 Day 4: 45 min cross-training

Week 4

Day 1: 2/1 x 10 Day 2: 2/1 x 10 Day 3: 2/1 x 10 Day 4: 45 min cross-training

Week 5

Day 1: 2/1 x 10 Day 2: 3/1 x 10 Day 3: 2/1 x 14 Day 4: 45 min cross-training Day 5: 30 min cross-training

Week 6

Day 1: 3/1 x 10 Day 2: 3/1 x 8 Day 3: 3/1 x 11 Day 4: 45 min cross-training Day 5: 30 min cross-training

Week 7

Day 1: 3/1 x 10 Day 2: 3/1 x 8 Day 3: 3/1 x 13 Day 4: 45 min cross-training Day 5: 30 min cross-training

Week 8

Day 1: 3/1 x 10 Day 2: 3/1 x 10 Day 3: 3/1 x 15 Day 4: 45 min cross-training Day 5: 30 min cross-training

Week 9

Day 1: 3/1 x 10 Day 2: 3/1 x 10 Day 3: 3/1 x 17 Day 4: 45 min cross-training Day 5: 30 min cross-training

Week 10

Your 10K is this week! You're going to take it a little easier this week so that you're well-rested for your big race. Good luck!

Day 1: 2/1 x 10 Day 2: 30 min cross-training Day 3: 3/1 x 5

Nutrition Advice

Training for a race isn’t just about sticking to your training plan. Eating the right types of foods, at the right time – a variety of unprocessed, unrefined foods rich in slow-releasing carbohydrate, good quality protein and healthy fats - will strengthen the immune system, keep your muscles healthy, help you recover well and maintain your energy levels. This, in turn, will make you feel completely amazing, help you train and race better and reduce the risk of getting injured. For starters, here are my top tips to help you eat your way to your best 10k. Later I’ll be posting more specifically on aspects such as hydration, top #gofaster carbs, and, of course, some great recipes to help you on your way.

The ideal training diet should include a wide variety of foods. You’ll run best on a balanced diet, so it’s important not to cut out one particular food group, such as carbohydrate, protein or fat. Ideally around one third of what you eat should come from foods rich in slow-release, unrefined carbohydrate, such as wholegrain bread, wholewheat pasta and cereal, oats and brown rice, around one third from fruit and vegetables, and the rest from foods rich in protein, such as beans, pulses, fish, eggs and meat and fat.

Now you have started training you might find your hunger increases. Rightly so, as you’re burning morecalories than your more sedentary self. It’s important to listen to your body and eat when you are hungry to maintain your energy levels and keep your muscles healthy. You will need to eat more food, it’s as simple as that! Watch out though. Your body may need extra calories, but this doesn’t mean that you should just grab the nearest pork pie! Try your best to make sure each mouthful is nutritious – unprocessed, fresh and natural. Of course, with our busy lifestyles processed foods are virtually impossible to avoid, so when you do eat them, check the label for hidden saturated fats, sugar and salt.

If you are hungry between meals, try snacking on fruit, nuts and seeds, fruit loaf,

Eating 1-2 hours in advance of your runs will give your body enough time to digest the important nutrients needed to fuel your muscles. You’ll train stronger and feel better. Something easy to digest and high in carbohydrate that will gradually release energy to your muscles; a bowl of unrefined porridge with blueberries, a wholemeal sandwich with hummus and rocket or even a handful of nuts and raisins and a banana.

Enjoy your food! It’s what makes running such a pleasure! Please don’t get too hung up on your exact food intake; a relaxed attitude to eating will help you stay focussed, feel good, exercise better and enjoy your training without starting to feel that it is a chore. Eating well for around 80% of the time means that you can afford to stray for the remaining 20% without feeling guilty.

Happy training!