Virtual brAVERY run: How it works!

Here is the perfect opportunity to get active for a great cause from *anywhere* at *anytime* with *anyone*!

What to do:

• 1.) Register Online 
• 2.) Wait patiently until the week of the race when we mail your packet to you. 
• 3.) RUN!

The best part about a virtual run is that you can do virtually anything you want to do! I want to encourage you to participate with your friends, family, neighbors, and coworkers! The brAVERY run is about teaching the world about SMA and sharing Avery's story! 

Ideas for your walk/run:

• Walk around your neighborhood with your friends and bring your kids too! It's a great activity for any age!
• Run on your favorite running trail 
• Walk/run at your gym!
• Be sure to wear your brAVERY run shirt and racing bib!

When people ask you why you are running on the treadmill, running trail, neighborhood with a racing bib and no race to be found tell them WHY you are running (for Avery and to find a cure for SMA!) then tell them you are obviously winning the race because everyone else is WAY behind!

Be sure to register before August 1st so that we have a better idea about how many shirts we need to order and we can get them mailed out to you before August 18th. 

Thanks for your help and support! Be sure to share this event with all of your friends! 

"Of course it's hard; it's supposed to be hard!
If it were easy, everyone would do it!
Hard it what makes it great!"
~A League of Their Own

Couch to brAVERY run:

Week 4:
Day 1:
5 minute warm-up Walking
Jog for 3 minutes, walk for 1 ½ minutes
Jog for 5 minutes, walk for 2 ½ minutes
Jog for 3 minutes, walk for 1 ½ minutes
Jog for 5 minutes
Day 2:
5 minute warm-up Walking
Jog for 3 minutes, walk for 1 ½ minutes
Jog for 5 minutes, walk for 2 ½ minutes
Jog for 3 minutes, walk for 1 ½ minutes
Jog for 5 minutes
Day 3:
5 minute warm-up Walking
Jog for 3 minutes, walk for 1 ½ minutes
Jog for 5 minutes, walk for 2 ½ minutes
Jog for 3 minutes, walk for 1 ½ minutes
Jog for 5 minutes

“Trust yourself. You know more than you think you do.”

Keep working hard, and push yourself to new limits! 

Couch to brAVERY run

Week 3:

Day 1:

5 minute warm-up Walking

Jog for 1 ½ minutes, walk for 1 ½ minutes

Jog for 3 minutes, walk for 3 minutes

Jog for 1 ½ minutes, walk for 1 ½ minutes

Jog for 3 minutes, walk for 3 minutes

Day 2:

5 minute warm-up Walking

Jog for 1 ½ minutes, walk for 1 ½ minutes

Jog for 3 minutes, walk for 3 minutes

Jog for 1 ½ minutes, walk for 1 ½ minutes

Jog for 3 minutes, walk for 3 minutes

Day 3:

5 minute warm-up Walking

Jog for 1 ½ minutes, walk for 1 ½ minutes

Jog for 3 minutes, walk for 3 minutes

Jog for 1 ½ minutes, walk for 1 ½ minutes

No matter how slow you go, you are still lapping everyone on the couch!

Week 2:
Day 1:
5 minute warm up, walking
Alternate 1.5 minutes of jogging (or briskly walking), 2 minutes walking (or slowly walking/rest) for a total of 21 minutes
Day 2:

5 minute warm up, walking
Alternate 1.5 minutes of jogging (or briskly walking), 2 minutes walking (or slowly walking/rest) for a total of 21 minutes
Day 3:

5 minute warm up, walking
Alternate 1.5 minutes of jogging (or briskly walking), 2 minutes walking (or slowly walking/rest) for a total of 21 minutes

Keep rocking on, everyone! Challenge yourself, and when people ask you what you are working so hard take the opportunity to share Avery's Story and teach them about SMA!

Don't let the fear the unknown keep you from trying new things!

Couch to brAVERY run/walk training begins this week!

As I said before, these workouts can be done by anyone at any fitness level! If you are just wanting to walk the 5k follow the information in the parentheses, if you want to run the 5k ignore the information in the parentheses :)
Pick any 3 days of the week that work best for you (monday, wednesday friday... or monday wednesday saturday... whatever you would like:

Week 1:

Day 1: Warm up for 5 minutes walking

Then, alternate 1 minute of jogging (or a brisk walk), 1.5 minutes of walking (or a slow walk/rest) for a total of 20 minutes.


Day 2: Warm up for 5 minutes walking

Then, alternate 1 minute of jogging (or a brisk walk), 1.5 minutes of walking (or a slow walk/rest) for a total of 20 minutes.

Day 3: Warm up for 5 minutes walking

Then, alternate 1 minute of jogging (or a brisk walk), 1.5 minutes of walking (or a slow walk/rest) for a total of 20 minutes.

Registration, T-Shirts, and Donations OH MY!

ONLINE REGISTRATION IS UP AND READY TO GO!
Speaking of online registrations if you go to Race Day Event Services' page you will see two different registrations!
brAVERY run Fredericksburg is for participants that will be participating in the 5K here in Fredericksburg, TX. Registration will be $25 if you register by August 17th and $30 on race day.

brAVERY run Virtual is for people that are unable to attend the event, but still want to participate. We will mail out t-shirts, facts about SMA, and a racing Bib (just like our Fredericksburg brAVERY run participants will receive in person!) Registration will be $30 to cover shipping!

We have picked out and designed our shirts for the event. We wanted them to resemble the SMA Awareness ribbon. They will be White (because ivory is hard to find) dri-fit short sleeve shirt with purple lettering. A local Screen printing and embroidery company, Blue Ribbon Co., will be making the shirts for us!

Additional donations can be made on either registration page! We want to be able to raise money to find a cure for SMA!

Send this out to all your friends and please continue to share Avery's Story so we can raise SMA awareness and help out Avery's friends!

Ready, Set, Register!

Amber

Couch to brAVERY 5K
Hey there everyone!
I know that some people have never participated in a 5K before, so we have a couch to 5K training program!
Lets start from the beginning: a 5K is 3.1 miles, you can walk, run or a combination of both. This training program will work for any fitness level, at home or at a gym! For those of you that are unable to run just change  the word "Jog" into the work "walk" and the word "walk" into "rest".
       example. day one: alternate 1 minute jogging, 1 1/2 minutes walking for a total of 20 minutes
       would be: day one: alternate 1 minute walking, 1 1/2 minutes of rest for a total of 20 minutes
What you need:

• Water
• Proper attire: walking/running shoes, comfortable clothing
• Some way of keeping track of time (watch, treadmill timer, cell phone... whatever works!)
• Ex. day one: alternate 1 minute jogging, 1 1/2 minutes walking for a total of 20 minutes 

I will post each week's training calender on Mondays or I can email the program to you if you send me a email!

 

Thanks for helping us raise SMA awareness for Avery!

Amber