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Healthy Mamas
Pregnant and Postpartum Team Forming for
The Monument Avenue 10k

First Team/Information Meeting
Sunday, January 27, 5:00 pm at
Maramarc Fitness
4914 Fitzhugh Ave
Richmond, VA 23230

Team Sponsors:

VCU Institute for Women’s Health: www.womenshealth.vcu.edu
3Sports: www.threesports.com
Training Tag-Alongs: www.trainingtagalongs.com

For further information contact:

Leslie Lytle at 804-359-0839
Or email info@ommama.com

OmMama and TRIgirl Training are pleased to announce the formation of the Healthy Mamas, a pregnant and postpartum walking/running team that will combine fitness, camaraderie, and philanthropy on the way to completing an 10k walk or run. The Healthy Mamas Team will participate in the Monument Avenue 10k race on April 5th, 2008, using the event to raise community awareness regarding the Greater Richmond chapter of Children’s Health Involving Parents. The Healthy Mamas team is open to women at Beginning (i.e. able to walk a mile comfortably) to Advanced levels of fitness. The first team informational meeting is January 27 at 5:00 pm at Maramarc Fitness, 4914 Fitzhugh Ave, in Richmond. Please check the training schedule below if you would like start training in advance of the meeting. More information and assistance in adjusting schedules for individual fitness levels will be provided at the team meeting.

The training schedules were created by an exercise physiologist and have been reviewed by Christine Isaacs, MD, an obstetrician practicing within the Virginia Commonwealth University Health System who serves as an advisor for the Healthy Mamas Team. There are two levels: a Beginner/Pregnant schedule for those just starting out and/or pregnant, and an Advanced schedule for participants who are already actively running or walking. Pregnant participants and women within six weeks postpartum are required to have their health care provider’s approval in order to rule out any contraindications to participation.

The American College of Obstetrics and Gynecology recommends that pregnant women participate in 30 minutes or more of moderate exercise on most, if not all, days of the week. An increasing number of studies indicate that under most circumstances, prenatal exercise offers a wide array of benefits that include enhanced maternal well being, a reduced incidence of gestational diabetes, a shortened phase of active labor, and a reduction in the number of medical interventions used during birth. Women who participate in exercise after they birth tend to return to lose their pregnancy weight faster, and have a lower incidence of postpartum depression.
So please join us for a fun and challenging event that will benefit your own health as well as the health of at-risk women and children! This is a great way to build healthy habits as you connect with other women with common concerns.

Fees

Healthy Mamas Team Member Fee: $35
Team members are responsible for an additional fee to enter the Monument Ave 10K.

Registration

Pregnant participants and women up to six weeks postpartum are required to have their health care provider’s approval in order to rule out any contraindications to participation. The event is also open to pregnancy health professionals, childbirth educators, labor assistants, and others wishing to improve outcomes for mothers and babies.

Click here to download your registration form.

Send completed registration form along with your check for $35 to:

OmMama, LLC/Healthy Mamas
2203 West Grace Street
Richmond, VA 23220

Or pay securely on-line via PayPal:

Registration is complete only when required forms and payment have been received. Registration materials will also be available at the first team meeting on January 27th.

Team Sponsorship Opportunities

Healthy Mamas Team Sponsorship and ‘Sponsor a Mom’ opportunities are available for businesses or individuals wishing to support this event. This is a unique opportunity for businesses to reach out to a very targeted population, women in the years from conception to approximately two years postpartum. Click here to download a team sponsorship form. A portion of the sponsorship fee will be donated to CHIP of Richmond.

Team Sponsor Fee: $125 ($25 will be donated to CHIP of Greater Richmond)

Sponsor a Mom Fee: $65 (Covers team membership and entrance fee to the Monument Avenue 10k for a mom who would not otherwise be able to participate)

Healthy Mamas Training Schedule

The training schedules below are designed for a Saturday morning long walk or run. Grandison Burnside of TRIgirl Training will assist participants in adjusting the schedule for individual fitness levels and schedules. The Thursday morning walk/run is a group-training event supervised by TRIgirl Training that will take place at the Vitacourse at Richmond’s Byrd Park at 6 am. Participants may elect to do the Saturday morning long walk/run under TRIgirl supervision at Byrd Park (8:00 am) or at West Creek Office Park (7:00 am). Further information, maps, and access to an on-line team forum will be made available to registered team members.

*A note on Negative Splits: this term refers to a training method in which you do the first half of a training segment at a slower pace than the second, saving your energy for the second half. For example, in a one-mile segment, you would take the first half mile at a easy pace, and pick up the pace for the second half. Negative splits as well as training in “Zones” will be explained in more depth at the first team meeting.

Beginner/ Pregnant	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
January 1-6			Cross Train 30 min	1 mile easy	Rest	1 mile easy	Rest
January 7-13	Cross Train 30 min	1 mile negative split*	Cross Train 30 min	1 mile easy	Rest	1 mile easy	Rest
January 14-20	Cross Train 30 min	1 mile negative split*	Cross Train 30 min	2 miles easy	Rest	2 miles easy	Rest
January 21-27	Cross Train 30 min	2 miles negative split*	Cross Train 30 min	2 miles easy	Rest	2 miles negative split	Rest
January 28 - February 3	Cross Train 30 min	2 miles negative split*	Cross Train 30 min	2 miles easy	Rest	3 miles easy	Rest
February 4-10	Cross Train 30 min	2 miles negative split*	Cross Train 30 min	4 miles negative split	Rest	3 miles easy	Rest
February 11-17	Cross Train 30 min	2 miles negative split*	Cross Train 30 min	3 miles tempo	Rest	3 miles negative split	Rest
February 18-24	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	4 miles negative split	Rest	4 miles easy	Rest
February 25 - March 2	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	3 miles tempo	Rest	4 miles negative split	Rest
March 3-9	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	4 miles negative split	Rest	5 miles easy	Rest
March 10-6	Cross Train 30 min	4 miles negative split*	Cross Train 30 min	3 miles tempo	Rest	6 miles easy	Rest
March 17-23	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	4 miles negative split	Rest	7 miles easy	Rest
March 24-30	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	3 miles tempo	Rest	3 miles negative split	Rest
March 31 - April 5	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	2 miles negative split	Rest	RACE!	Rest

Advanced	Mon	Tue	Wed	Thurs	Fri	Sat	Sun
January 1-6	CrossTrain 30 min		Cross Train 30 min	2 miles tempo	Rest	4 miles easy	Rest
January 7-13	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	2 miles tempo	Rest	5 miles easy	Rest
January 14-20	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	2 miles tempo	Rest	3 miles tempo	Rest
January 21-27	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	2 miles tempo	Rest	5 miles easy	Rest
January 28- February 3	Cross Train 30 min	3 miles negative split	Cross Train 30 min	3 miles negative split*	Rest	6 miles easy	Rest
February 4-10	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	4 miles negative split*	Rest	4 miles tempo	Rest
February 11-17	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	3 miles tempo	Rest	6 miles easy	Rest
February 18-24	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	4 miles negative split*	Rest	7 miles easy	Rest
February 25-March 2	Cross Train 30 min	4 miles negative split	Cross Train 30 min	3 miles tempo*	Rest	4 miles tempo	Rest
March 3-9	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	4 miles negative split*	Rest	7 miles easy	Rest
March 10-16	Cross Train 30 min	4 miles negative split*	Cross Train 30 min	3 miles tempo	Rest	8 miles easy	Rest
March 17-23	Cross Train 30 min	3 miles negative split*	Cross Train 30 min	4 miles negative split*	Rest	5 miles tempo	Rest
March 24-30	Cross Train 30 min	4 miles negative split*	Cross Train 30 min	3 miles tempo	Rest	3 miles tempo	Rest
March 31-April 5	Cross Train 30 min	3 miles negative split	Cross Train 30 min	2 miles negative split*	Rest	RACE!	Rest

About OmMama:

The mission of OmMama, LLC, is to provide exceptional yoga and childbirth education classes for women and families in their childbearing years. Founded by Leslie Lytle, OmMama offers classes locally through Yoga Source in Carytown and trains yoga instructors to work with pregnant and postpartum populations nationally. For further information visit www.ommama.com.

About TRIgirl Traning:

TRIgirl Training’s mission is to provide an encouraging and supportive environment for women to work together towards a fitness and philanthropic goal. Founded by Grandison Burnside, TRIgirl training offers a complete package of fitness training, triathlon coaching, social events and philanthropic opportunities within a friendly, supportive, all-female environment. For further information visit www.trigirltraining.com.

About CHIP of Richmond:

The Richmond Chapter of Children’s Health Involving Parents works in partnership with parents to improve the health and well being of their children. Their initiatives offer a variety of services to underserved women and families including ‘Earliest Beginnings' which targets families with newborns, those who are about to deliver, have just delivered or have a child under 4 months, and 'Managed Care', developed in partnership with Optima and Virginia Premier, which targets mothers' prenatal and postpartum care including depression and the need for birth spacing. For further information visit www.chipofrichmond.org.