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Some Secondary Goals as I Return to Fitness and Health. May 21, 2017

I realized the other day that I need to expand my set of goals and objectives for my current fitness journey. The obvious and most pressing is strengthening the heart and lungs, the entire cardio-pulmonary system, as a result of my heart failure diagnosis. As that is going forward I need to expand the focus to  total body program .

I need to :

  1. increase knee flexibility and suppleness
  2. add some speed and even “jump”
  3. total body flexibility ( exercises and maybe Yoga)

The following videos address some of my personal concerns with my knees as I start over and get BACK in shape. I find that my knees have been stiff and occasionally sore. As I continue to exercise I will do these moves to help the knees…which will help me continue. I have also joined a gym @Snapfitness and I have used the bike and rower ( @Concept2 ) for knee relieving cardio. Some workouts I combine cardio tools for increased burn and reduced stress on knees.

In the long “run” my body will improve and knees will feel great as I maintain a steady weight loss and fitness program . Lower body weight will stress the knees much less , and since i have already dropped 100+ pounds the knees feel pretty good.

VIDEO: A few exercises to help keep the knees healthy and flexible

VIDEO: Specific exercise for the knees

 

Now I will address the 2nd and 3rd item in more depth later but here are  few related links.

SPEED….

http://pin.it/dnVAW6Y

and

http://pin.it/HdRdjdJ

FLEXIBILITY…

http://pin.it/t2qikKx

and

http://pin.it/4URU54z

More to come- add any questions or suggestions- always love to learn and grow.

 

@martyroddy

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Race Organizing and Race Directing- Compared – The Basics Part 1 November 18, 2014

Race Organizer or Race Director

Now First Things First , as Stephen Covey would say, the race oragnizer can be the Race Director but they are 2 different but important roles.

RACE ORGANIZER – Organizer created the race, had the idea for the race as well as the meaning behind the race. [ Holiday, season, Fundraising.series…..] This person may be a runner and thought it would be fun to put on a race and may or may not have any idea how to do that.

RACE DIRECTOR – This person runs all activities related to setting up, organizing and maintaining the race course, race registration, race operations (timing, hydration, safety, course marking, etc)

These roles can be filled by the same person or a committee (s). it is usually beneficial if there is a team/group involved in the Director portion of the event.

Now that that simple difference has been discussed..lets look at the tasks necessary to set up and put on a race, a foot race.
The tasks are the same for local 5k to an internationally followed and supported marathon.

The tasks can be divided into several buckets.
These buckets are as follows:

*RACE COURSE
*MARKETING/PUBLICITY
*SAFETY /SECURITY
*LOGISTICS
*SUPPLIES
*REGISTRATION
*RESULTS

There several smaller tasks in each bucket and they will be listed / noted in the description for each bucket.

RACE COURSE:

1.Create the course
2.Work with appropriate officials to make the course “acceptable”
3.register the course and if necessary Certify the distance

MARKETING / PUBLICITY :

1.Name the Race
2.Create Online Presence- Website, Facebook, Twitter,….
3.look for Sponsors / Supporters
4.Prepare for runner registration ( see below)
5.Post race information in and on appropriate online communities
6.Plan and schedule traditional ads- TV, radio,newspaper, posters etc….
SAFETY / SECURITY :

1.Contact local “officials” and police, Fire and rescue
2.Study race route for safety concerns and best places for police support.
3.Schedule and create Police and volunteer safety posts on the race course
4.Contact Fire and Rescue / ambulance service for emergency needs on race day

LOGITICS:

1.Prerace and race Planning
2.Course setup and Marking
3.Safety and Water Supplies for the race- on the course and finish line
4.Arrange for appropriate vehicles to transport all the logistical supplies

SUPPLIES :

1.t-shirts or other “schwag” for the runners
2.bib numbers and timing chips if RFID timing used
3.hard goods and equipment for supplies/logistic above
4.food and drink for the race and post-race

REGISTRATION :

1.Online registration- have own system or work with subcontractors available\
2.Paper registration pre-race ? And race weekend?
3.Use this system to manage Supplies and logistics above

RESULTS :

1.How will the race be timed ? Manual or Electronic?
2.Is appropriate equipment available and present?
3.Has it been tested
4.Posting results , LIVE , at the race site
5.Posting results to website or other online space
6.Sending Press release and results to the media

Future posts will cover more in the areas of original concept and arranging with meddling officials at the citu, county or other governemtal body.

We will also discuss safety efforts and working with Police,Fire and rescue and Volunteers.

https://twitter.com/martyroddy