Tag Archives: Articles in DeHaan Fitness and Weight Control

5K to Couch in One Bad Training Week

My recent DeHaan Fitness article, “My Worst Week of 5K Training for the Resolution Run“, explains why I had a terrible training week before a running event, and what I did about it. Have you ever had “down time” in your exercise program? Read my suggestion there.

(Added Dec. 30, 2013): If you just want to skip to the ending, learn how my race went in “My End of 2013 Resolution Run after a Bad Training Week“.

"Lemonade Stand" image by Celeste Lindell @ http://www.flickr.com/photos/64401168@N00/485938950/
“Lemonade Stand” image by Celeste Lindell @ http://www.flickr.com/photos/64401168@N00/485938950/

Lemons or Lemonade?

It’s not the lemons, it’s the quality of lemonade that you can make from them! That’s part of the writing tip in my promotional article, “Lemonade versus a Week of 5K Training“.

About the Annual 5K Resolution Run in Canada

The Running Room chain of stores promotes the annual 5Km Resolution Run.

It’s usually held early on New Year’s Day, to mark our “resolution” to become fitter and healthier.

The Resolution Run in Toronto will be held on Sunday Dec. 29, 2013 rather than on New Year’s Day. I assume that it was too expensive or difficult to arrange for a venue on Wednesday. The non-competitive race will be held at the Canadian National Exhibition. Apparently we have to run two laps within the CNE grounds; so no motorists should complain about road closures on our account.

Other cities across Canada also host the Resolution Run. It’s well worth the entry fee just for the running jacket; keep that in mind during 2014!

What about the 5K and Couch?

I’m referring to “C25K:The Couch to 5K Beginner Running Program” in the Kindle e-reader format. Even couch potatoes can become 5Km runners in only a few months. As one reviewer said, it “gives practical advice we may forget”.

Canadians should link to Amazon.ca for “The Couch to 5K Beginner“.  Americans, please use Amazon.com’s “The Couch to 5K Beginner“.

By the way, I hope to lead a Running Room 10Km clinic in early January 2014 at the Running Room store in the Toronto Beach neighbourhood. If you can already run 5Km and want to double your distance, it’s a great program. Contact the store for details.

How Many Miles is a 5K Run?

Since “how many miles is a 5K” is a popular question, let’s answer it. 5 kilometres is almost exactly 3 miles.

For your convenience and reference for :

  • 1 mile is 5280 feet or 63,360 inches; that’s about 1.61 kilometres. We usually round to 1.6Km.
  • 1 kilometre is about 0.62 miles.
  • 5Km is 5 X 0.62 = 3.1 miles.
  • 10Km therefore is 6.2 miles.
  • A running marathon is exactly 26 miles and 385 yards; that’s 42.2Km, within a few centimetres.
  • That’s why Americans run “26.2” and Canadians “42.2” for a marathon!

Professional Writing by DeHaan Services

DeHaan Services writes web site or advertising copy for clients. Our skills are demonstrated in online articles in Decoded Science, Decoded Pregnancy, and DeHaan Fitness. That’s why we highlight these online articles on this blog page.

To only see our Toronto events (for things to do in Toronto) or fitness articles, please click on the appropriate category in the “Categories” section at the bottom of the right-hand margin.

Thank you for reading my online articles about my problems this week in training for the 5Km Resolution Run.

One SMART Goal for Toronto Mayor Rob Ford is Fitness

Once again Toronto Mayor Rob Ford placed the spotlight on his personal quest for fitness and a healthy weight loss. My recent online article in DeHaan Fitness, “Toronto Mayor Rob Ford Avoids SMART Goal for Fitness“, explains how Mayor Ford’s approaches to losing weight compare with following SMART goal methods.

"Toronto Mayor Rob Ford campaigns with puppet in 2010" image by Shaun Merritt
“Toronto Mayor Rob Ford campaigns with puppet in 2010” image by Shaun Merritt

Will Toronto Mayor Rob Ford Lose More Weight This Time?

My online article starts by explaining the SMART acronym; then it moves on to compare the 2012 “Cut the Waist” campaign with Mayor Ford’s current fitness announcement.

I’d covered “Cut the Waist” back in 2012, which was a friendly contest between the mayor and his brother, Toronto City Councillor Doug Ford. Let’s hope Mayor Ford has more success over then next half year than he did in 2012.

Certainly his approach is different. In my view, the biggest improvement is that he has “a team” to advise and support him. (Whether he’s chosen the best team is a matter of some speculation). The next six months should reveal whether he loses more weight with his current strategy. And it would be interesting if he reveals whose long-term advice and coaching he follows…if anyone’s.

Whatever his politics, whatever substances he uses or stops using, and whatever successes he finds in any future political campaigns, let’s hope he can succeed in his personal quest for better health through fitness.

Professional Writing by DeHaan Services

DeHaan Services writes web site or advertising copy for clients. Our skills are demonstrated in online articles in Decoded Science, Decoded Pregnancy and DeHaan Fitness. That’s why we highlight these online articles on this blog page. I’ve also publicized the main article in “New Approaches by Toronto Mayor Rob Ford and DeHaan Fitness“, where my Blog of Writing offers a free writing tip.

Are you a Canadian trying to lose weight, or just to check your weight accurately? The “Smart Weight DVS150 Digital Scale”  measures up to 330 pounds, but you can switch to metric kilograms. Save battery life with its automatic “Step On” to turn it on; it powers off after 10 seconds of inactivity. The CR2032 lithium battery is a small button cell, available online at The Source and in other retail stores in Canada. It has a perfect 5-star review at Amazon.ca based on a handful of reviews.

And if you are trying to lose weight for a second or third time, it’s smart to get advice and support.

To only see things to do in Toronto, or fitness articles, please click on the appropriate category in the “Categories” section at the bottom of the right-hand margin.

Thank you for reading about Toronto Mayor Rob Ford’s renewed fitness goal of November 2013.

Refresher on Setting Your Long Run Pace

Distance runners must learn to set their long run pace so they can “stay the course”. My latest DeHaan Fitness article, “Discover Your Running Pace for the Long Run“, covers that topic with a bit of research and an explanation of how I re-discovered my own pace.

"A Halifax Harrier (UK) Running past Snow" image by AdamKR
“A Halifax Harrier (UK) Running past Snow” image by AdamKR

Find and then Improve on Your Sustainable Long Run Pace

As you run longer distances, your leg muscles begin adapting so you can stay on your feet longer and go farther. But you can still tire yourself out much too quickly, by running faster than your sustainable pace.

But of course you don’t want to “run lazy”; that doesn’t seem likely to give you the training benefits.

My article explains how to set your own long run pace; at least you should discover a slow pace that you can speed up as your stamina improves.

Autumn Road Races such as the 2013 Toronto Waterfront Marathon

This may be “just in time” for people training for the autumn road race season. The highly popular “2013 Scotiabank Toronto Waterfront Marathon” takes over Lakeshore Blvd (among other southern roads) on Sunday Oct. 20, 2013.

Non-runners can support charities by pledging for their favourite athletes in the Waterfront Marathon. They also need volunteers to help hand out water along the route (and many other small but vital tasks).

Ed Whitlock returns! I’ve written about him before, in “Triumph and Tragedy at the 2011 Scotiabank Toronto Waterfront Marathon“. To paraphrase the Jedi master Yoda, “When over 80 years old you are, run so fast you will not”.

The route may change from year to year. I haven’t run the current route, so check their official Toronto Waterfront Marathon map before you plan where to watch. (I’d go to where King Street divides from Queen, just west of the Don River. Runners reach that location after 35Km of their 42Km race; then they go up and down Bayview for a few kilometres before resuming their run downtown. That’s about the distance where people begin to despair; they can see the downtown office towers that mark the finish, but that finish line is still out of reach).

The Toronto Waterfront Marathon is just one of many annual Toronto events that promote fitness and raise funds for charity. It truly is an autumn event, but the picture of the woman running past snow just reminds us that winter awaits.

Distance running serves as a great fitness technique. Part of the trick is learning to pace yourself. You can wear a running pace calculator in a sports watch; or simply trust what your body tells you as you run.

Professional Writing by DeHaan Services

DeHaan Services writes web site or advertising copy for clients. Our skills are demonstrated in online articles in Decoded Science, and Decoded Pregnancy. That’s why we highlight these online articles on this blog page.

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To only see our Toronto events (for things to do in Toronto) or fitness articles, please click on the appropriate category in the “Categories” section at the bottom of the right-hand margin.

Thank you for reading about setting your long run pace in time for the 2013 Toronto Scotiabank Waterfront Marathon.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.