Disney’s Alice in Wonderland June 25 – 28, 2015 At WDPAC/Sanford
Click blue link or image to go to main website:
Auditions will be taking place the following dates:
- MON, APR 6th, 6:30pm to 8pm (ages 6-8 only, The Tweedles)
- TUE, APR 7th, 6:30pm to 8pm
- THR, APR 9th, 6:30pm to 8pm
- SAT, APR 11th, 10am to Noon
- Director: JP Royer
- Location: 201-203 S. Magnolia Ave, Sanford, FL 32771
4H Seminole County Computer Science Club 6 week program
4H is oofering a computers science club for 6 weeks on the following dates
October 8th, 15th, 22nd, 29th and November 5th and 12th 2014
4 p.m. - 6 p.m.
Contact and registration information in the flyer below.
Beach Fun at New Smyrna Beach
Check out their dates in May, July, and September.
Click image to learn more:
BEACH EVENT DETAILS
Surf lessons at events start at 10:00 sharp till noon.
Free Hot Dog lunch at Noon
Beach Worship time starts at 1pm sharp.
You must attend the beach worship service at every event that you participate in the free surf lessons.
Chick Fil-A 5k Orlando
Click image to learn more:
Date & Time
Saturday, October 11, 2014
5K Start: 7:30AM
Location:
Orlando Cultural Park
Across from the Science Center
at the corner of Princeton and Alden Rd.
Registration
For easy online registration visit
www.racetimesports.com, online
registration open through October 9.
Entry Fees: (all entry fees are non-refundable/ non transferable)
$25 through October 4
$30 October 5 through October 10
$35 Day of Race
Youth and Senior Pricing
(Youth 14 and Under and 60 and Over for Senior)
$20 through October 10
$35 Day of Race
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If you have never done a 5k but exercise in a regular basis then this might work for you:
3 Week Training
Beginner 5K plan
Week 1
(This week, all the runs are time-based.)
| Monday: | REST DAY (Yes, we start the week with a rest day. Use this day to mentally prepare yourself for the days and weeks to come.) |
| Tuesday: | Easy 15 minute jog. Quick steps, shoulders relaxed. |
| Wednesday: | REST DAY (This is important as your body is getting used to running) |
| Thursday: | Another easy 15 minute jog. Same as above, relax upper body, quick steps. |
| Friday: | 30 minutes of cross training; that is, any cardio exercise that is not running. Examples are: swimming, spinning, elliptical, stairmaster, etc. |
| Saturday: | 20 minute run. Keep a steady effort. Not fast, not slow. |
| Sunday: | Easy 10 minute jog. |
Week 2
(We are transitioning to miles. Use a pedometer, GPS (phone or fitness), go to a running track, or use http://gmap-pedometer.com to map out a route before heading out. Note: 1 lap in an official distance running track equals to 0.25 miles. 4 laps = mile.)
| Monday: | REST DAY. Use this day to do some basic stretching and relax. |
| Tuesday: | 1.5 mile jog. Easy effort. |
| Wednesday: | Cross Training -- 30 minutes |
| Thursday: | 1.5 mile jog. Easy effort. |
| Friday: | Cross Training -- 45 minutes |
| Saturday: | 2.5 mile run. Steady effort. |
| Sunday: | Easy 10 minute jog. |
Week 3
(The week of your race!)
| Monday: | REST DAY. Use this day to do some basic stretching and relax. |
| Tuesday: | Cross Training -- 30 minutes. |
| Wednesday: | 2 mile run. Steady effort. |
| Thursday: | 1 mile run. Steady Effort. |
| Friday: | REST DAY. |
| Saturday: | RACE DAY. 3.1 miles. Congratulations on your accomplishment. Have a glass of wine or beer to celebrate! |
| Sunday: | REST DAY. |
If your race happens to be on a Sunday, then do light cross training of about 15-20 minutes on Saturday instead.
This concludes the second installment of our run training series. Part III of our series will build on the 5K program to offer a 10K (6.2 miles) training plan.
Upcoming 5k races
3rd Annual Sanford Riverwalk 5K
Date/Time
October 18, 2014
7:30 am - 9:00 am
Location
Fort Mellon Park
600 E. 1st Street
Sanford
Entry Fee
Entry fees are non-refundable
Adult before Sept 23rd: $20
Adult Sept. 24th to Oct. 17th: $25
Adult race morning: $30
Students 18 and under: $15
Kids Run (12 and under): Free
Every Parent must fill out child registration form on race day.
Click image below to register:
Click image below to register:
5th Annual Turkey Day 5K in Sanford, Florida
This is a holiday fun run for the entire family to come run or walk and have a great time!
Location:
901 E. Seminole Blvd
Sanford, FL US 32771
Early Registration: (all registration fees are non-refundable and non-transferrable)
$25 through November 17
$30 November 17 - November 26
$35 Race Day Registration
Youth Registration:(ages 14 and Under)
$20 through November 26
$35 Race Day Registration
Senior Registration: (ages 60 and Over)
$20 through November 26
$35 Race Day Registration
Click image below to register:
Galloway's training plan works for busy 9-to-5'ers. He suggests keeping Tuesday and Thursday runs to 30 minutes or less -- even briefer in the beginning, starting at 10 minutes -- and doing the long run (actually a run-walk) on the weekend. Mondays, Wednesdays, and Fridays are devoted to walking or cross training (XT), and Saturday is a day off. Cross training involves alternating your walking/jogging routines with other forms of exercise to increase your performance and overall fitness without stressing your body to the max.
Cross training involves alternating your walking/jogging routines with other forms of exercise to increase your performance and overall fitness without stressing your body to the max.
"Back up from the date of the race," he says. ''One week before, do the last long run, which could be a 4-miler. The weekend before that, say 3.5 miles. Count back a half mile each week."
Start slow. That's crucial, Galloway says. "My advice for beginners is they not go longer than about 15 minutes on the Tuesday and Thursday runs the first week," he says. Increase the time very gradually, such as three minutes at a time, until you are up to 30 minutes.
"Pacing must be slow enough so that there is no huffing and puffing," Galloway says. "I recommend insertion of a one-minute walk break after one to three minutes of running (beginners should run a minute/walk a minute) as the maximum."
Don't try to play catch-up if you miss a workout, Galloway says. "If you miss one of your walks, you don't suddenly go from 2 miles to 4 miles."
Cross training involves alternating your walking/jogging routines with other forms of exercise to increase your performance and overall fitness without stressing your body to the max.
"Back up from the date of the race," he says. ''One week before, do the last long run, which could be a 4-miler. The weekend before that, say 3.5 miles. Count back a half mile each week."
Start slow. That's crucial, Galloway says. "My advice for beginners is they not go longer than about 15 minutes on the Tuesday and Thursday runs the first week," he says. Increase the time very gradually, such as three minutes at a time, until you are up to 30 minutes.
"Pacing must be slow enough so that there is no huffing and puffing," Galloway says. "I recommend insertion of a one-minute walk break after one to three minutes of running (beginners should run a minute/walk a minute) as the maximum."
Don't try to play catch-up if you miss a workout, Galloway says. "If you miss one of your walks, you don't suddenly go from 2 miles to 4 miles."
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