Wednesdays Gone Wild: Juicing and Blending Recipe

Thank you to all of those who attended today's Wednesday Gone Wild at Bay Path College sponsored by the Student Event Committee with special help from Briana Sitler.  Here are the recipes requested by many of all the juices and smoothies:

Just Dew it Smoothie

½ cup Vitacoco

1 cup honeydew

1 medium orange, peeled/halved

½ medium peach, pitted/halved

½ cup pineapple, chunks, core included

1 cup ice

*Adapted from Vitamix recipes

Sweet Greens Smoothie

½ cup water (or ice if using fresh strawberries)

½ cup cucumber

1 cup fresh spinach

¾-1 cup fresh or frozen strawberries

*Adapted from Vitamix recipes

Apple-Beet-Carrot Juice
1 apple
2 beets
3 large carrots
1 (1-inch) piece of ginger
Spinach or kale (optional)
*Adapted from Reboot Your Life.™

 Strawberry-Watermelon-Mint Juice

1/4 large watermelon
1 cup strawberries
1 pear
30 mint leaves
*Adapted from Reboot Your Life.™

4 Week Advanced Running Training Program

 5K Carpe Diem  Dash

4 Week Advanced Running Training Program

Intended for people who can run or run/walk 3.1 miles (5K) and want to increase their pace

SAVE THE DATE

2nd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday September 30th, 2012 at 9:00 a.m.

Click here for registration and more information
*Students should pick up a registration form from the Health and Wellness bulletin board near the SID desk.  First 50 to sign up will be free! 

GETTING STARTED

1. Believe in yourself. You are capable of completing the training plan and the 5K dash. The first step is the hardest, make that step.

2. Visit your family Doctor. Get a green light and lace up those running shoes.

3. Buy a proper pair of training shoes. If you can afford to, get a new pair of training shoes. 

4. Start Easy.  

· The program allows for a lot of flexibility.  The basics are to integrate intervals with easy longer runs and cross training into one program. 

· You can adjust your training to meet your own schedule.  Interval days will be your most challenging so be sure to not do interval workouts on back to back days.

Training Days explained:

3 MILE BASELINE: Run 3.1 miles (5K) timed to get your starting pace

Total time in min / 3.1 miles = minutes per mile

INTERVAL: On interval days you will be combining jogging at your average pace and jogging at a faster pace (but not sprinting).  Use the intervals indicated in the last column which specifies how much time you should jog at pace and at a faster pace.  Each interval is 5 minutes and you should repeat it until you complete the 3.1 miles.  Doing this on a treadmill is easy by setting your pace.  If you are running outdoors start to keep track of markers to monitor your pace.

CROSS: Cross Training is any cardio exercise besides walking such as biking, swimming, elliptical, dancing, aerobics or any other sports or activities that get your heart rate up. 

EASY: This is a long slow jog where you shouldn’t be considered about pace.  Take this time to enjoy your run or have a good conversation with a workout partner.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Intervals
1	3 miles baseline	Rest	3.1 miles Intervals	45-60min Cross	2-4 miles Easy	Rest	3.1 miles Intervals	4:30 pace 0:30 faster
2	2-4 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	3-5 miles Easy	Rest	3.1 miles Intervals	4:00 pace 1:00 faster
3	3-5 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	3-5 miles Easy	Rest	3.1 miles Intervals	3:30 pace 1:30 faster
4	3-5 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	2 miles Easy	Rest	RACE DAY	3:00 pace 2:00 faster

4 Week Beginner's Running Training Program

5K Carpe Diem  Dash

4 Week Beginner's Running Training Program

Intended for people who can run at least 1.5 mile to start

SAVE THE DATE

2nd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday September 30th, 2012 at 9:00 a.m.

Click here for registration and more information
*Students should pick up a registration form from the Health and Wellness bulletin board near the SID desk.  First 50 to sign up will be free! 

GETTING STARTED

1. Believe in yourself. You are capable of completing the training plan and the 5K dash. The first step is the hardest, make that step.

2. Visit your family Doctor. Get a green light and lace up those running shoes.

3. Buy a proper pair of training shoes. If you can afford to, get a new pair of training shoes. 

4. Start Easy.  


PROGRAM DETAILS

 · The program allows for a lot of flexibility.  The basics of the program are to run 3 days per week, cross train 2-3 times per week and rest at least 1 day per week. 

· You can adjust your training to meet your own schedule, just ensure you have a rest or cross training day between each running day.

· Your running pace should be fast enough that you can still maintain a conversation

· Cross/Rest is a day where you can choose to Cross Train or Rest

· On the Cross/Rest Days, listen to your body.  If you need a rest day, take it!  But try and do something to get you moving as often as you feel you can. 

· Cross Training is any cardio exercise besides running such as biking, swimming, elliptical, dancing, aerobics or any other sports or activities that get your heart rate up.  

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	Run 1.5 miles	15 min Cross/Rest	Run 1.5 miles	15 min Cross/Rest	15 min Cross/Rest	Run 1.5 miles	Rest
2	Run 2.0 miles	20 min Cross/ Rest	Run 2.0 miles	20 min Cross/ Rest	20 min Cross/ Rest	Run 2.0 miles	Rest
3	Run 2.5 miles	25 min Cross/ Rest	Run 2.5 miles	25 min Cross/ Rest	25 min Cross/ Rest	Run 2.5 miles	Rest
4	Run 3.0 miles	30 min Cross/ Rest	Run 3.0 miles	20 min Cross/ Rest	Run 2.0 miles	Rest	RACE DAY