RUN 4 YOUR CAUSE – CSULB

RUN 4 YOUR CAUSE – CSULB

Come join us and make a Difference!  Unite with family, friends, and your community to SUPPORT YOUR CAUSE.

Select your Cause when you Register and support your local Charity, Organization, or Cause.  You can even create a new Cause that others can support by registering your Cause online at www.compete4causes.org/new-organizations.

This is essentially a Fundraising tool for all these Causes as each Participant “Competes 4 Their Cause”.  It’s also a great way for Organizations to Fundraise and increase their Notoriety, “Fundraise 4 YOUR Cause“.

Even those that cannot participate in the Event can still Donate on behalf of a Cause by going to www.Compete4Causes.org/Donate and selecting their Cause.

We also set up a Facebook Event Page that lists more details and will be updated regularly with Announcements, Special Performances, Event Details, etc…

The Wellness Expo will feature a Fun-Filled Day of Live Entertainment, Rock-Climbing Wall, Games, Activities, Jump Houses, Obstacle Courses, Vendors, Wellness Professionals, etc…

Thanks again and we look forward to seeing you at this Event and all our upcoming event(s)!!!

DATE:
SATURDAY, MARCH 30, 2013

LOCATION:

CAL STATE LONG BEACH
Wellness Expo (Location is E3 using the grid on the 5K Route Map)
1250 Bellflower Blvd, Long Beach, CA  90840

TIMES:

9am:  Registration followed by Interview for your Cause on the Red Carpet
10am:  5K Run/Walk will commence
10:30am – 2pm:   Wellness Expo with Live Performances, Rock-Climbing Wall, Jump Houses, Obstacle Course, Games, Food Trucks, Face Painting, Vendors, Wellness Professionals, etc…

MAPS:
5K Route on Google Maps – Click Here to View (Can also be viewed from Smartphone web browser for real-time tracking and directions)



View Run 4 Your Cause – CSULB in a larger map

Wellness Expo (Registration, Start/Finish, Live Performance, Games, Activities, Rock-Climbing Wall, etc..)Download Wellness Expo Map
CSULB Campus Map – Download Cal State Long Beach Campus Map

5K Route on Campus Map – Download 5K Route on Campus Map

PARKING                                                                                                                                                                                                                                                                             

Parking Structure 1, which is in-between the Pyramid and the Track (E2 & E3 using the grid on the 5K Route Map).  The easiest and shortest distance to the Parking Structure and Event would be to enter the Campus from Atherton Street (which is the North side of Campus) onto Merriam Way.  You’ll pass the Pyramid on the left and immediately adjacent to it is Parking Structure 1.

Please proceed to the Area marked “Registration” on the Wellness Expo map to receive your Running Bib and T-Shirt then continue on to the “Red Carpet“, where you’ll be stating the “Cause” you’re competing for.    

After the 5K Run/Walk, please return to the “Registration” area to pick up your Swag Bag

ADMISSION:
FREE and Open to the public.  Invite all your Friends, Family, and Supporters to come  out and enjoy all the Festivities, Performances, and Activities.  This is an Event for the entire family with something to do for everyone, young and old, from strollers to walkers and everyone in between.

It will be a Fun-Filled Day of Live Entertainment, Rock-Climbing Wall, Games, Food Trucks, Activities, Jump Houses, Obstacle Course, Carnival Games, Face painting, Vendors, Wellness Professionals, Non-Profits, Orgs, etc…

BAG CHECK:
For this Event, there will be NO Bag Check Area, please leave items in your car after Check-in or invite your Friends and Family to hold your items, support you and your Cause, and enjoy the rest of the day with all the Festivities, Performances, and Activities.

WARM-UP:
There will be a Warm-up/Stretch prior to the 5K Run/Walk so please arrive early to Register and complete your Interview.

VENDORS:
Vendors, Organizations, and Wellness Professionals, please arrive early to be set-up and ready prior to Registration time.  Please gauge the timing of your set-up and plan accordingly.  Location for Vendors, Organizations, and Wellness Professionals will be in grassy area marked by purple triangles on the Wellness Expo  map.

THINGS TO BRING:
Here are some suggested items to bring:

  • Items representing you Cause such as T-Shirts, Banners, Flyers, etc…
  • Camera to capture all those wonderful moments/memories
  • Folding Chair or Blanket
  • Sunscreen
  • Sunglasses
  • Hat/Cap
  • Cash for Food, Drinks, Merchandise, etc…
  • A great attitude and an open heart

SAVE THE DATE:
Please mark your Calendar for our upcoming Events such as “Comedy 4 Causes“, “Music 4 Causes“, “Dance 4 Your Cause“, etc…, which will be posted on our Website and Facebook Page.

REGISTRATION IS STILL OPEN!

If your Friends and Family haven’t registered as Participants, have them sign up @ www.Compete4Causes.org/Registration.  Remember it’s FREE for Non-Participants that are Supporting Participants of the Event or simply those joining us to enjoy the day of Festivities, Performances, and Activities.  However, why not support your Cause or Charity by signing up even though you may not want to participate in the Run/Walk.  You can still receive a Runner’s Bib, T-Shirt, and Swag Bag as well as proceeds directed to your Cause.

If you have any questions at all, please do not hesitate to contact us at info@Compete4Causes.org.

If you haven’t already done so, please like our Facebook Page (www.Facebook.com/Compete4Causes) for up-to-date postings and details as well as Special Announcements, Performances, Event Details, New Raffle Items, etc…

Thanks and we look forward to seeing you at ALL our upcoming Events!

RUN 4 YOUR CAUSE – CAL STATE NORTHRIDGE

RUN 4 YOUR CAUSE – CAL STATE NORTHRIDGE

Come join us and make a Difference!  Unite with family, friends, and your community to SUPPORT YOUR CAUSE.

Select your Cause when you Register and support your local Charity, Organization, or Cause.  You can even create a new Cause that others can support by registering your Cause online at www.compete4causes.org/new-organizations.

This is essentially a Fundraising tool for all these Causes as each Participant “Competes 4 Their Cause”.  It’s also a great way for Organizations to Fundraise and increase their Notoriety, “Fundraise 4 YOUR Cause“.

Even those that cannot participate in the Event can still Donate on behalf of a Cause by going to www.Compete4Causes.org/Donate and selecting their Cause.

We also set up a Facebook Event Page that lists more details and will be updated regularly with Announcements, Special Performances, New Raffle Items, etc…

The Wellness Expo will feature a Fun-Filled Day of Live Entertainment, Rock-Climbing Wall, Games, Activities, Jump Houses, Obstacle Courses, Vendors, Wellness Professionals, etc…

Thanks again and we look forward to seeing you at this Event and all our upcoming event(s)!!!

DATE:
SUNDAY, NOVEMBER 4, 2012

LOCATION:
CAL STATE NORTHRIDGE
Wellness Expo (Location is D3  using the grid on the CSUN Campus Map ), known as Sierra Quad
18111 Nordhoff St, Northridge, CA 91330

TIMES:
9am:  Registration followed by Interview for your Cause on the Red Carpet
10am:  5K Run/Walk will commence
10:30am – 2pm:   Wellness Expo with Performances, Jump Houses, Obstacle Course, Games, Rock-Climbing Wall, Vendors, Wellness Professionals Demos, etc…

MAPS:

5K Route – Click Here to View


View Run 4 Your Cause – CSUN in a larger map

Wellness Expo (Registration, Start/Finish, Live Performance, Games, Activities, Rock-Climbing Wall, etc..)Download Wellness Expo Map
CSUN Campus Map – Download Cal State Northridge Campus Map

PARKING                                                                                                                                                                                                                                                                              B3 Parking Structure, which is on the corner of Etiwanda & Prairie St (B2 & B3 using the grid on the CSUN Campus Map ).  The easiest and shortest distance to the Parking Structure and Event would be to enter the Campus from Nortdoff St (which is the South side of Campus) onto Etiwanda Ave or Darby Ave.  You can purchase Parking Passes ($6) insdie the Structure next to the Elevators on each level or Info Booth 2, just north of the Structure on Praire St. (B4 using the grid on the CSUN Campus Map ). Please also view 5K Route  for more details.

Please proceed to the Area marked “Registration” on the Wellness Expo  map to receive your Running Bib and T-Shirt then continue on to the “Red Carpet“, where you’ll be stating the “Cause” you’re competing for.    

After the 5K Run/Walk, please return to the “Registration” area to pick up your Swag Bag

ADMISSION:
FREE and Open to the public.  Invite all your Friends, Family, and Supporters to come  out and enjoy all the Festivities, Performances, and Activities.  This is an Event for the entire family with something to do for everyone, young and old, from strollers to walkers and everyone in between.

There will be Live Entertainment, Jump Houses & Obstacle Course, Carnival Games, Face painting, Rock-Climbing Wall, Wellness Professionals doing demos and exhibits, Vendors, Non-Profits Orgs., etc…

BAG CHECK:
For this Event, there will be no Bag Check Area, please leave items in your car after Check-in or invite your Friends and Family to hold your items, support you and your Cause, and enjoy the rest of the day with all the Festivities, Performances, and Activities.

WARM-UP:
There will be a Warm-up/Stretch prior to the 5K Run/Walk so please arrive early to Register and complete your Interview.

VENDORS:
Vendors, Organizations, and Wellness Professionals, please arrive early to be set-up and ready prior to Registration time.  Please gauge the timing of your set-up and plan accordingly.  Location for Vendors, Organizations, and Wellness Professionals will be in grassy area marked by purple triangles on the Wellness Expo  map.

THINGS TO BRING:
Here are some suggested items to bring:

  • Items representing you Cause such as T-Shirts, Banners, Flyers, etc…
  • Camera to capture all those wonderful moments/memories
  • Folding Chair or Blanket
  • Sunscreen
  • Sunglasses
  • Hat/Cap
  • Cash for Food, Drinks, Merchandise, etc…
  • A great attitude and an open heart

 

REGISTRATION IS STILL OPEN!

If your Friends and Family haven’t registered as Participants, have them sign up @ www.Compete4Causes.org/Registration.  Remember it’s FREE for Non-Participants that are Supporting Participants of the Event or simply those joining us to enjoy the day of Festivities, Performances, and Activities.  However, why not support your Cause or Charity by signing up even though you may not want to participate in the Run/Walk.  You can still receive a Runner’s Bib, T-Shirt, and Swag Bag as well as proceeds directed to your Cause.

If you have any questions at all, please do not hesitate to contact us at info@Compete4Causes.org.

If you haven’t already done so, please like our Facebook Page (www.Facebook.com/Compete4Causes) for up-to-date postings and details as well as Special Announcements, Performances, New Raffle Items, etc…

Thanks and we look forward to seeing all of you next week!

Dance 4 Your Cause Event Information

Dance 4 Your Cause Event Information

Dear Participants & Vendors,

We’re less than a week away from our “Dance 4 YOUR Cause” Event presented by Compete 4 Causes!!! We’re excited and looking forward to seeing all of you. Listed below are the details regarding our upcoming Event. Be sure to check our Facebook page for up-to-date announcements, details, and postings and if you haven’t already liked us on Facebook, please do so. Please also find the following Map attached, which will be referenced throughout the items below:

Click to EnlargeDATE:
SATURDAY, JULY 28th

LOCATION:
IRVINE HIGH SCHOOL
4321 Walnut Ave
Irvine, CA 92604

TIMES:
10am: Registration followed by Red Carpet Interview regarding your Cause
10:30am: Warm-up
10:45am – 1:45pm: Dance Classes/Routines (Breaks in-between each session)
2pm – 2:45pm: Showcase / Performances

PARKING:

Parking will be at the back of the school as clearly marked with the RED Box on the Map. Please do not park in the front of the School, which is clearly marked with the ORANGE Box on the Map. Enter Escolar from Walnut Ave and proceed to the back of the School. The school will be on your Right as will the entrance to the Parking Lot.

Please proceed to the Area marked “Gym” on the Map by following the White Arrows. Make sure to Register at the Booth to the left of the Gym then continue on to the “Red Carpet Area“, where you’ll be Interviewed and Filmed regarding your “Cause”.

ADMISSION:
FREE and Open to the public for Supporters and Family members of Participants. Invite all your Friends, Family, and Supporters to come out and enjoy all the Festivities and Performances.

BAG CHECK:
For this Event, there will be no Bag Check Area.

WARM-UP:
There will be a Warm-up/Stretch prior to the First Dance Class so please arrive early to Register and complete your Interview.

VENDORS:
Vendors, Organizations, and Wellness Professionals, please arrive early to be set-up and ready prior to Registration time. Please gauge the timing of your set-up and plan accordingly. Location for Vendors, Organizations, and Wellness Professionals will be in the gym.

SAVE THE DATE:
Please mark your Calendar for our next Event, “Run 4 Your Cause” on November 4, 2012 at CSUN (Cal State University Northridge).

THINGS TO BRING:
Here are some suggested items to bring:

  • Items representing you Cause such as T-Shirts, Banners, Flyers, etc…
  • Camera to capture all those wonderful moments/memories
  • Cash for Food, Drinks, Merchandise, etc…
  • A great attitude and an open heart

REGISTRATION IS STILL OPEN!
If you Friends and Family haven’t registered as Participants, have them sign up HERE. Remember it’s FREE for Non-Participants that are Supporting Participants of the Event or simply those joining us to enjoying the day of Festivities and Performances. However, why not support your Cause or Charity by signing up.

If you have any questions at all, please do not hesitate to contact us at info@Compete4Causes.org.

If you haven’t already done so, please like our Facebook Page (www.Facebook.com/Compete4Causes) for up-to-date postings and details.

Thanks and we look forward to seeing all of you next week!

Run for your cause Participant Satisfaction Survey

Run for your cause Participant Satisfaction Survey

PARTICIPANT SATISFACTION SURVEY 5K/HEALTH & WELLNESS EXPO MARCH 24, 2012-LONG BEACH STATE UNIVERSITY

Thank you for taking the time and giving us your thoughts, opinions, suggestions, impression, and overall experience. This will definitely help us improve our Participants' experience at our Events as well as on our Website. Please answer these few questions below as completely as possible.
  • Registration

  • Event Details

    If you Participated in 5K Run/Walk
  • Your opinion matters to us!

Run 4 Your Cause – Event Details

Run 4 Your Cause – Event Details

Dear Participants & Vendors,

We’re less than a week away from our “Run 4 YOUR Cause” Event presented by Compete 4 Causes!!!  We’re excited and looking forward to seeing all of you.  The weather forecast is sunny and warm, which is great for the 5K Run/Walk and all the Festivities, Performances, and Activities.  Listed below are the details regarding our upcoming Event.  Be sure to check our Facebook page for up-to-date announcements, details, and postings and if you haven’t already liked us on Facebook, please do so.  Please also find the following Maps attached, which will be referenced throughout the items below:

Wellness Expo Map  (Registration, Start/Finish, Performance Area, Games, Activities, Rockwall, etc..)
5K Route Map
CSULB Campus Map

DATE:
SATURDAY, MARCH 24th

LOCATION:
CAL STATE LONG BEACH
Wellness Expo (Location is E3 using the grid on the 5K Route Map)
1250 Bellflower Blvd., Long Beach, CA  90840

TIMES:
9am:  Registration followed by Interview for the Cause you’re Competing for
10am:  5K Run/Walk will commence
10:30am – 2pm:   Wellness Expo with Performances, Jump Houses, Obstacle Course, Games, Rockwall, Vendors, Wellness Professionals Demos, etc…

PARKING:
Parking Structure 1, which is in-between the Pyramid and the Track (E2 & E3 using the grid on the 5K Route Map).  The easiest and shortest distance to the Parking Structure and Event would be to enter the Campus from Atherton Street (which is the North side of Campus) onto Merriam Way.  You’ll pass the Pyramid on the left and immediately adjacent to it is Parking Structure 1.

Please proceed to the Area marked “Registration on the Wellness Expo Map to receive your Running Bib and T-Shirt then continue on to the “Interview Area, where you’ll be stating the “Cause” you’re competing for.

After the 5K Run/Walk, please return to the “Registration” area to pick up your Swag Bag.

ADMISSION:
FREE and Open to the public.  Invite all your Friends, Family, and Supporters to come  out and enjoy all the Festivities, Performances, and Activities.  This is an Event for the entire family with something to do for everyone, young and old, from strollers to walkers and everyone in between.

There will be Live Entertainment, Jump Houses & Obstacle Course, Carnival Games, Face painting, Rock-climbing Wall, Wellness Professionals doing demos and exhibits, Vendors, Non-Profits Orgs., etc…

BAG CHECK:
For this Event, there will be no Bag Check Area, please leave items in your car after Check-in or invite your Friends and Family to hold your items, support you and your Cause, and enjoy the rest of the day with all the Festivities, Performances, and Activities.

WARM-UP:
There will be a Warm-up/Stretch prior to the 5K Run/Walk so please arrive early to Register and complete your Interview.

VENDORS:

Vendors, Organizations, and Wellness Professionals, please arrive early to be set-up and ready prior to Registration time.  Please gauge the timing of your set-up and plan accordingly.  Location for Vendors, Organizations, and Wellness Professionals will be in grassy area marked by purple triangles on the Wellness Expo Map.

SAVE THE DATE:
Please mark your Calendar for our next Event, “Dance 4 Causes” on National Dance Day (Saturday, July 28th).  Location to be determined.  This Event is for everyone from novice to advance and even those that have no Rhythm.  It’s basically promoting Health & Fitness through Dance as the method of exercise.  This Event, as with all our Events will have the “Select Your Cause” element.

DONATION CENTER:
The Long Beach Mission will be in attendance so please bring items to donate such as Clothes, Shoes, Household items, Can Foods, etc…

THINGS TO BRING:
Here are some suggested items to bring:

 

  • Items representing you Cause such as T-Shirts, Banners, Flyers, etc…
  • Camera to capture all those wonderful moments/memories
  • Folding Chair or Blanket
  • Sunscreen
  • Sunglasses
  • Hat/Cap
  • Cash for Food, Drinks, Merchandise, etc…
  • A great attitude and an open heart

 

REGISTRATION IS STILL OPEN!

If you Friends and Family haven’t registered as Participants, have them sign up @ www.Compete4Causes.org/Registration.  Remember it’s FREE for Non-Participants that are Supporting Participants of the Event or simply those joining us to enjoying the day of Festivities, Performances, and Activities.  However, why not support your Cause or Charity by signing up even though you may not want to participate in the Run/Walk.  You can still receive a Runner’s Bib, T-Shirt, and Swag Bag as well as proceeds directed to your Cause.

If you have any questions at all, please do not hesitate to contact us at info@Compete4Causes.org.

If you haven’t already done so, please like our Facebook Page (www.Facebook.com/Compete4Causes) for up-to-date postings and details.

Thanks and we look forward to seeing all of you next week!

Run4ACause 5k Map

Run4ACause 5k Map

SATURDAY, MARCH 24TH – 2012
IT’S NOT JUST A 5K RUN/WALK, BUT ALSO A WELLNESS EXPO, WHICH WILL FEATURE A FUN-FILLED DAY OF LIVE ENTERTAINMENT, GAMES, ACTIVITIES, A “KIDS CENTER”, AND HEALTH & WELLNESS PROGRAMS…GREAT FOR THE WHOLE FAMILY. IT’S FREE & OPEN TO THE PUBLIC.

Come join us and make a difference! Unite with family, friends, and your community to SUPPORT YOUR CAUSE. Register today, this is an event that you won’t want to miss…

9:00 am: Registration starts – 10:00am 5k Starts – Wellness Expo goes till 2:00pm

5k Training Schedule

5k Training Schedule

5K is the perfect distance for first-timers. Even if you’re a couch potato, you can be ready for a 5K in a couple of months.  Below is an eight-week 5K training schedule to help you get to the finish line.  It assumes that you can already run at least a mile.

DOWNLOAD THE TRAINING SCHEDULE .pdf

A few notes about the 5K training schedule:

Mondays and Fridays are rest days.  Rest is crucial to your recovery and will help prevent injuries so don’t skip your rest days. You’ll also get mentally burned out if you run every day with no breaks.

Tuesdays, Thursdays, and Saturdays:  Warm up, then run at a comfortable pace for the designated mileage.  Make sure you cool down and stretch after your run.

Each week, you’ll increase your runs by a quarter mile, which is a lap on most outdoor tracks.  If you usually run on roads and you’re not sure how far you run, you could drive your route in your car and measure the mileage using your car odometer.

Wednesdays:  Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you’re feeling very sluggish or sore, take a rest day.

Sundays:  This is an active recovery day. Your run should be at an easy, comfortable pace. Or, you can do a run/walk combination or cross-train (CT).

Note:
You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.

 

5K Training Schedule for Beginners

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

1 mi run

CT or Rest

1 mi run

Rest

1.5 mi run

20-30 min run or CT

2

Rest

1.5 mi run

CT or Rest

1.5 mi run

Rest

1.75 mi run

20-30 min run or CT

3

Rest

2 mi run

CT or Rest

1.5 mi run

Rest

2 mi run

20-30 min run or CT

4

Rest

2.25 mi run

CT or Rest

1.5 mi run

Rest

2.25 mi run

25-35 min run or CT

5

Rest

2.5 mi run

CT or Rest

2 mi run

Rest

2.5 mi run

25-35 min run or CT

6

Rest

2.75 mi run

CT

2 mi run

Rest

2.75 mi run

35-40 min run or CT

7

Rest

3 mi run

CT

2 mi run

Rest

3 mi run

35-40 min run or CT

8

Rest

3 mi run

CT or Rest

2 mi run

Rest

Rest

5K Race!