Welcome to the Official Site of The Y in Central Maryland Turkey Trot Charity 5K! We are excited to have you join us for this Thanksgiving morning tradition.
Adults, children and families from across the region come together to not only run (or walk, jog, stroll), but to raise funds so that children living in poverty in Central Maryland have access to Y programs that will forever shape their lives.
Thank you for being part of something good on Thanksgiving Morning!
Thursday, November 28, 2013
Baltimore City Turkey Trot Charity 5K
Bel Air Turkey Trot Charity 5K
Catonsville/Ellicott City Turkey Trot Charity 5K
Towson Turkey Trot Charity 5K
Westminster Turkey Trot Charity 5K
We wish you a happy, healthy and safe day! In your downtime post your Turkey Trot Charity 5K pictures to our Facebook page.
We will be back next week to share our top fundraisers, our fastest runners and the amazing impact this event had on our community.
Thank you for your support, thank you for joining us, thank you for helping Maryland children living in poverty.
Missed the event, but still want to help the thousands of children needing assistance in Central Maryland? Please donate here.
Wednesday, November 27, 2013
After you walk or run the 5K route you will be ready to head off to enjoy other Thanksgiving traditions and we hope you do so with a full heart and full belly.
We hope you are excited, because we sure are! See you tomorrow and do not forget to check the FAQ pages above for race day details!
Friday, November 8, 2013
For one serving: prep time: 2 mins, cook time: 4 mins
Ingredients for one serving:
- 1/2 cup certified gluten-free oats
- 1 tbsp peanut butter or almond butter
- 1/2 very ripe banana, mashed
- 1 cup of your favorite milk (cow, soy, almond, etc)
- 2 tsp ground flaxseed (optional)
- 1 tsp cinnamon
- sweetner of choice (sugar, stevia, etc) to taste (optional)
- additional banana slices and chopped walnuts to garnish
- Combine all ingredients except for toppings, in a small saucepan.
- Heat on the stove over medium-high heat for 2 minutes, stirring occasionally
- Reduce heat to low.
- Continue stirring, adding in a little sweetener to taste if you wish
- Pour the oatmeal into a bowl and top with additional banana slices and walnuts
Thursday, November 7, 2013
- Skip - yes, skip, like skip-to-my-lou. Skipping will engage muscle groups in a different way than your running stride does. This muscle confusion will help improve your stride.
- Tempo Runs - Tempo runs improve your metabolic fitness by training your body to use oxygen more efficiently. This means you can run longer before feeling the pain of lactic acid build up.
- Warmup with a 5 minute walk.
- Jog 5 minutes and mentally prepare for your hard sets
- Run 90 seconds out and 90 seconds back at a “comfortably uncomfortable” pace
- Rest 60 seconds, but keep your body moving during the rest period
- Repeat 4 more times.
- Cool down with 5 minutes of jogging, then 5 minutes of walking
- Ladders - Ladders have the same benefits as Tempo Runs, just in a different format. These work best on a track.
- Warm up with an easy half-mile run
- Run a 1600 (1 mile). Rest 90 seconds
- Run a 1200. Rest 90 seconds
- Run an 800. Rest 90 seconds
- Run a 600. Rest 90 seconds
- Run a 400. Rest 90 seconds
- Run a 200. Rest 90 seconds
- Cool down with a jog
- Blocks - If you run in a neighborhood, you can measure your runs block-by-block. City blocks are best for these drills:
- Warm up with a light jog
- Continue to jog at a light pace
- Sprint every third block
- Run for 25 to 30 minutes
- Cool down with a walk
- New Jams - add some new music to your playlist. Do not underestimate the power of good tunes.
- New Mantra - your "go-to" quote may have lost some of its power over the months, so find a new mantra, or powerful and meaningful phrase to motivate yourself.
Wednesday, November 6, 2013
Monday, November 4, 2013
This week we are going to get into some options for refueling after a race/run. There are many options when it comes to refueling out on the market between gels, bars and drinks, but these can get pricey and are not always necessary. The best place to turn to post race/run is your own pantry!
When determining what is needed to refuel, it depends on your activity level. If you are exercising at a modest intensity for 30-60 minutes 3-5 x per week, you can maintain adequate carbohydrates stores be eating a well balanced diet. If you train harder and longer, your muscles need to be refueled immediately after exercising and again at the next meal or snack.
Studies show that the ideal way to fast recovery is consume food and beverages in a 4:1 carbohydrate to protein ratio within 30 min of exercise. You are more likely to store up to 3x more glycogen than if you would wait 2 or more hours. This is because digestive enzymes are at their most active state and your blood is pumping everywhere in your body.
A few years back, two studies were conducted at colleges. One study determined that consuming a whole grain cereal with low-fat milk improved protein synthesis for rebuilding damaged tissues, over consuming just a sports drink. The second study compared sports drinks to low-fat chocolate milk in rate of recovery. The chocolate milk drinkers had less creatine kinase, an indicator of muscle damage when compared to those who consumed the sports drink.
Food not only provides the body nutrients for success in competition, it also helps rebuild lean muscle and replenish glycogen stores in the body. You can get these nutrients via a sports recovery product or you can turn to your pantry and obtain just as effective results. Choose a slightly salty snack or meal that includes whole grains, fruit and dairy. You will supply your body with the needed calcium and phosphorus for bone health, antioxidants for tissue health, potassium to prevent muscle cramping, and sodium to replace electrolytes.
Here are a few recovery choices to keep handy in your pantry:
- Cinnamon raisin bagel with low-fat cream cheese
- Medium banana with glass of low-fat milk
- Fresh fruit smoothie (made with calcium fortified drink)
- Whole-grain bagel with peanut butter
- Low-fat cheese with crackers and juice
- Low-fat cottage cheese with fresh fruit, sprinkled with flax seed.
Friday, November 1, 2013
The first 200 people to raise $100 between now and midnight of next Friday will receive a Y of Central Maryland reusable shopping bag in lime green!
If you have not started fundraising, start your fundraising page now.
You do not have to be registered for the 5K to participate!
Begins now, Friday, November 1, 2013. Ends midnight, Friday, November 8, 2013.
Picture and recipe from kevinandamanda.com
- 2 tbsp olive oil
- 1 lb smoked turkey sausage
- 2 cloves garlic, minced
- 3/4 c chicken broth
- 1 c tomato sauce
- 1/2 c regular cream
- 9 oz tortellini
- salt and pepper to taste
- Slice the sausage into inch thick pieces
- Heat 2 tablespoons olive oil in a 12-inch skillet over medium-high heat until just starting to smoke
- Add sausage and cook until well browned, about 3-4 minutes per side
- Add the minced garlic and stir until golden, about 30 seconds
- Add the tomato sauce, cream, tortellini and salt and pepper to the sausage pan
- Stir to combine until simmering and bubbly
- Cover and simmer over low heat for 12 minutes until tortellini are tender and heated through
Nutritional Information for this recipe can be found at CalorieCount.com.