2017 HCC 5K Challenge Race  Weekly Newsletter

No matter your goal for this year's HCC 5K Challenge Race, our weekly newsletter can help you reach the finish line!
Support HCC's Food Pantry
Stop by any Giant store location in Howard County on 
Saturday, 9/ 23, between 10am - 2pm  
and drop off nonperishable 
food items  to help stock our Food Pantry. 
For a list of the most needed items, please click here. 

Not able to shop on 9/23? 
Bring items to the weekly trainings on 
Monday, 9/18 or Wednesday, 9/20 
and we'll donate them for you!

Yoga Boosts Your Brain
A happy brain is a healthy brain and, when it comes to improving mood, yoga is the exercise of choice.  Read more about yoga's benefits here , courtesy of race sponsor  Columbia Association .

The Power of Protein
Protein in your breakfast keeps you satisfied longer, helps your body more efficiently burn calories, and helps muscle recovery and repair. Try out this delicious recipe for a better breakfast, courtesy of race sponsor  Columbia Association:

 
Bacon, Egg & Veggie Omelette Cups
  • Wrap turkey bacon (look for nitrate-free) around sides and bottom of muffin pan or in individual muffin cups
  • Scramble eggs (approximately one for each muffin cup) and add in your favorite veggies
  • Pour into the muffin pan and bake at 350 F for 18-20 minutes or until center is firm
Just toss a few in the microwave for about 20 seconds and you are out the door with protein, fiber, and a powerfully healthy start to your day!
Student Spotlight: Aleksander 

From Bulgaria to Howard Community College, Aleksander has surrounded himself with diversity. He moved to the US as a child, but chose HCC because of its support for immigrant students like him. As a Schoenbrodt Scholar, he was able to achieve his educational goals and is now studying at the University of Pennsylvania.


To learn more about Aleksander's accomplishments at HCC, click here!
Couch to 5K Training Schedule
Each week you will have three workouts to complete to get you ready for the  HCC 5K Challenge Race !

Week 5
Workout 1: Brisk 5-minute warm-up walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Workout 2:  Brisk 5-minute warm-up walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Workout 3: Brisk 5-minute warm-up 
walk,  then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Dynamic stretches:
- shoulder shrugs (up/down, forward/back)
- arm circles (front/back)
- lateral side bends
- standing leg swings (front/back, side/side)
- ankle circles (left/right)

Strength training:
- jump jacks (20) or high knee jog (20 each side)
- push-ups (10)
- planks (30 seconds)
- squats (15)
- lunges (10 each side, do not allow knee to go past toes)
- weighted carry (use a medicine ball or dumbbell from 5-10 pounds)

Important things to remember:
- follow running program 3 days a week (Mon/Wed/Fri or Tues/Thurs/Sat)
- incorporate strength training 2-3 days a week, opposite of running days
- always start with dynamic stretches and the recommended warm-up to prepare your muscles for a workout
- adding hills to your routine will be greatly beneficial in increasing your strength and endurance

September 22nd Newsletter : Week 6 of your Couch to 5K training plan!
Sponsor's Corner
Did you know that BB&T has partnered with Zelle to give you a personal payment service for sending and receiving money in minutes with no fees? 

Click here to find out more about Zelle!
Not only does  Tenable  host the Wednesday trainings, they handle the cyber exposure and attack surface of over 23,000 organizations of all sizes around the globe.

To learn more about them and their products, click here.
You may not know that  Waldon Studio Architects  designed the Heath Sciences Building labs and interiors, along with HCC's Learning Assistance Center.

To learn more about those projects and others they've completed, click here!
Thank You to Our 2017 Sponsors:
Make sure to like and follow the 
Howard Community College Educational Foundation 
on Facebook today for upcoming events, exciting news, student stories, and more!
Like us on Facebook
And don't forget to share your HCC 5K Challenge Race training photos and videos using 
#hccchallenge