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Life is a long journey, just run it
1. LIFE IS A LONG JOURNEY, JUST RUN IT
LEARNING NIGHT 2017.02.26
AMELIA ZHENG
2. WHAT’S YOUR NEW YEAR’S RESOLUTION-HEALTH?
▪ Lose weight? 30-day fitness challenge? 40lbs in 4 months?
▪ Get bikini ready body before summer arrives?
▪ Stay healthy and get more exercise?
4. NOW, IT IS END OF FEBRUARY
▪ How did you stick to you plan?
▪ How many miles you run?
▪ How many days in the gym?
5. 80% OF THE NEW YEARS RESOLUTIONS CROWD
DROPS OFF BY THE SECOND WEEK OF FEBRUARY
▪ As statistics show in 2009:
▪ 12% of new gym memberships come in January, represents about a 33-50%
increase in volume. The second week of January is almost always the busiest of the
year.
▪ 80% of the New Years Resolutions crowd drops off by the second week of
February. Meaning only 20% remain, and the rate of sign-ups tapers off by
February.
▪ -------------------------------------- WHY?
6. WHY YOU QUIT GYM?
▪ Time constraints: waking up early to exercise before work? But really, who doesn’t
love that extra hour of sleep?
▪ Expense: Things cost money, plain and simple. If you don’t go to the gym often, why
pay for it?
▪ Prolonged results: we don’t feel good when we don’t see results right away.
▪ -------------- I am one of the 80% , until ONE DAY…..
7. A LAZY GIRL’S GAME CHANGE
▪ May 3rd, 2015 I did my first 5K at GoodLife Spring Marathon. No one went with me,
I took an early morning bus from North York to Lakeshore.
▪ -------- IT WAS A LIFE CHANGING EXPERIENCE.
▪ When I stayed a little bit longer and saw these marathon runners pass the finish
line, my eyes were watering. When I was satisfied with my 5k, these marathon
runners were passing the finish line twice of my speed. I was truly inspired.
▪ ------- I made a DECISION.
8. RUNNING
▪ Easy to create a goal: 5k- 10K-21K-42K…. Then Ultra marathon, iron man etc, if you
choose to go crazy. (good luck!)
▪ Cheap: no expensive gym membership, no expensive equipment, all you need is a
pair of running shoes.
▪ Flexible: morning? Lunch break? After work? Late night? – when there is a road,
there is a way to run
▪ ------------ How does things go for me?
9. MY JOURNEY- HAPPY
▪ May,2015 Good life 5K
▪ June,2015 MEC 10K
▪ Oct,2015 Scotia Waterfront 21K
▪ Oct, 2016 Scotia Waterfront 42.2K
10. MY FIRST MARATHON
▪ Marathon may only have 8 letters, 42.2 KM is a looooong journey
12. DON’T DIE
▪ According to US national institution of Health report in 2009:
▪ “The overall, male, and female death rates for the 10-year period were 0.75 (95%
confidence interval [CI], 0.38-1.13), 0.98 (95% CI, 0.48-1.36), and 0.41 (95% CI, 0.21-
0.79) deaths per 100,000 finishers”
▪ - which means 1 death per 75,000 finishers.
▪ “The median age among deaths was 41.5 years (interquartile range, 25.5 years).
Fifty percent (14/28) of deaths occurred in participants less than 45 years old.
Heart disease caused 93% (13/14) of deaths in those 45 years and older”
▪ - Cardiac arrest caused most of the death
▪ -------------- How to prevent that happen?
13. HEART RATE ZONE
▪ Max heart rate: subtract your age
from 220
▪ Average heart rate: subtracting your
resting heart rate from the max heart
rate
▪ If you want to improve your
performance you have to increase your
effort above your average training
heart rate. The aerobic zone
represents a harder running effort or
at 70 to 80 percent of your max heart
rate.
Age:30 Rest Pulse
Max Heart
Rate
bpm
(heartbeat
per minute)
60 220-30=190
Average
Heart Rate
190-60=130
Aerobic zone 0.7*190=133 0.8*190=152
14. DON'T LET DEATHS SCARE YOU OFF MARATHONS
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15. MY TIPS IF YOU WANNA GIVE RUNNING A TRY
▪ Find a good training plan works for you. (Halhigdon plan)
▪ KNOW YOUR PACE (VERY IMPORTANT!!)
▪ Do some core strength exercise (muscle)
▪ Don’t get injured or ill
▪ Don’t go off too fast
▪ Don’t wear new shoes for the racing day
▪ Eat healthy and track your sleeping pattern
▪ ---------- Tada! Keep Calm, You are a runner now
Without any longer run than 30K, I stand in front of the starting line, with only one goal "finish the full marathon within 5 hours and survive”
Weather condition wasn't ideal, it was raining, hot and humid.
First 21K was easy, you run with the half marathon crowded. As soon as you pass the half marathon gate, “holly shoot, 2/3 of the people are gone”… I hit the wall at 30K, my legs were so sore, and my breath was heavy. “Quit” is an easy word to say, but in my head, only heard “keep on”. It is the moment you realize, there is nothing called “I can’t. Just do it and let the world know, “I will”.