Declan The Builder Murphy – Build for Haiti, Round 2

Declan The Builder Murphy – Build for Haiti, Round 2

That’s right folks our head CEO is on the move again. After an awe-inspiring week last year Declan Murphy is heading back to Haiti for another “Build it Week”.

In 2010 Haiti was struck by a natural disaster, an earthquake reading 7.0 on the Richter scale left this Caribbean Island in ruins. Over 3 million people have been seriously affected by this earthquake, killing an estimated 220,000 people and leaving 1.5million homeless.

In November 2011, 300 volunteers from Haven packed their bags and set off to Haiti. In the space of one week, they turned what looked like a war zone back into a community. They built 53 permanent houses in the Santo community just on the outskirts of Léogâne which lies 28km south west from Port-au-Prince and considered to be the epicentre of the 2010 earthquake.

Build for Haiti- Armed Police and Security in Haiti Build for Haiti - A new community in Haiti

Haven is an Irish non governmental, non political, non religious organisation working to build sustainable communities, through the provision of housing, and emergency relief and by implementing community development programmes in Haiti.

Two years ago, Declan signed up with Haven to help the people of Haiti rebuild their homes and community. All volunteers are asked to raise €4,500 to participate in this Volunteer Programme. Haven is a charity that has been working tirelessly to rebuild communities in Haiti after the devastation caused by the earthquake. Just €500 turns a Hut with no running water or electricity into a badly needed home.

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Build for Haiti- House recipient there every day to work in Haiti

Being a team leader Declan had to coordinate and encourage a group of 10 people to complete the build of two houses in just under one week. Not only did they complete their own houses ahead of schedule but also helped other groups in their build.

On April the 24th, Declan will be packing his bags for the second time and heading back to Haiti for another “Build it week”. We are extremely proud of our CEO taking on this challenge for the second time. If you would like to support Declan on his trip log on to mycharity where you can make a donate, all donates welcome.

 To keep the Irish connection alive in Haiti a map of Ireland will be drawing on the side of Declan’s completed houses. We are selling all 32 counties,  simply buy your county for €20 & have your name proudly displayed on our map of Ireland on a house in Haiti.

Build for Haiti Proud of his Irish connections

 Build for Haiti - Buy your County

Declan will be sending us a daily blog update from the build in Haiti, keeping us connected every brick of the way. Log on to Servisource blogs and track Declan’s progress as it happens.

You can also check out our live Twitter feed and Facebook page where we will be posting daily updates from Haiti #declaninhaiti

On behalf of all the team here at Servisource & Myhomecare we would like to wish Declan and all other volunteers heading to Haiti the very best of luck on this project. Take care of each other and come home safe chief.

When the temperatures are high, feeling like you can’t go and craving a 99, just remember “Believe you can and you’re halfway there” ~ Theodore Roosevelt

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Build for Haiti havenemaillogo

Running your first 10K

Running your first 10k

You have just decided to run your first 10k, but where do you start? Like everything, preparation is KEY. Regardless if you are running on a competitive level or not, do not underestimate the amount of preparation you will need. Below we are going to walk you through recommended steps to take when participating in a 10k.

Get a check-up

Whether or not you have previously taken part in a 10k, it is a good running-shoes first 10kidea to get a general check-up from your doctor. Our bodies are constantly changing and regardless if you are taking part in a 10k or not, we should all be going for regular check-ups. Once you get the green light you are ready to start.

Choosing an event

When signing up, make sure it’s the right event for you. Take the location, climate, and course into consideration. This is an important decision and you must feel comfortable about the race. Once you are signed up you have made that commitment. To avoid backing out tell friends and family.

Run often

It is recommended to run at least 3 times a week when in preparation for a 10k. This allows your body to build up endurance and get accustomed to the running distance. Two short runs (30 mins) and a long run would be preferable. Slowly build on this as you start to beat your personal best times. Continue adding distance until you reach 1ok. You should build your endurance up enough to run a minimum of 20 miles (32km) per week.

running first 10k

Rest day

Every other day should be used as a rest day, don’t over exercise and overwork your muscles. This can lead to injuries and a possible fold in the race. Your body requires rest to allow your muscles to recover from previous training sessions.

Be realistic

The further your distance the slower your pace. Be realistic with goals and times you set yourself. Your 10k time will not be double your 5k. The further you run the slower your pace, adding time to your overall time. When drawing up a training plan take this into consideration, allow yourself time for improvement and don’t get disheartened.

Diet

Your diet plays a major part in your preparation. Everybody needs fuel in their body to function on a daily basis. When it comes to preparation for a 10k you must have a healthy, balanced diet.

Diet plan first 10kStart by increasing your intake of calories, cardio is one of the fastest ways to burn calories in our bodies. We need to maintain a healthy weight while having sufficient calories for training. For every mile you run, you will burn approximately 100 calories. This is why a healthy balanced diet is crucial for the preparation of a 10k. Your diet should consist of, plenty of carbohydrates, protein, fruit, vegetables and healthy fats.

Test yourself

Build yourself up for the big day, test yourself at a local 5k if possible, 1 month prior to your big race. Gage your fitness levels from this race. Work out what preparation you need to complete your 10k, work more on long distance, recovery, muscles, etc. Fine tune your technique and nutrition before the big race.

Eat before the Race

Eating before your race is essential, your body will need these nutrients to get through the 10k. To avoid stomach cramps and stitches stay away from foods that are high in fiber, fat and protein. Stick to high carb foods, eg. Turkey sandwich on whole wheat bread, peanut butter and banana sandwich, energy bar, small bowl of cereal.

Pace yourself

This is not a sprint, take your time, find a pace you are comfortable with and stick to it. When you are on the home stretch then you can push and give it your all.

Water stations

Make good use of the water stations, although you mayrun-water-station first 10k feel this is slowing you down they are essential. You will need to stay hydrated throughout the race and this is the best way to do so.

Avoid Blisters and skin chaffing

If this is your first 10k you may not have experienced chaffing or blisters before while running. With a 10k in mind you more than likely will experience one or the other, if not both. There are ways to avoid this,  apply vaseline to sensitive skin or where chaffing may occur, wear the correct running gear, wear a synthetic blend pair of socks (not cotton) and finally make sure your running shoes fit correctly.

Top tips from our experts

Steven Mc Donnell’s Top Tip:

Steven Mc Donnell first 10k tipMy top tip for a 10K is to wear appropriate footwear and clothing. Inappropriate footwear especially can lead to long term injuries such as ruptured Achilles, Shin splints, Hamstring and lower back injuries. Invest in a pair of trainers specially designed for road running as this will go a long way in preventing injuries.

 

 

 

Conor Mc Manus Top Tip:

 conor-mcmanus- first 10k tipEnjoy it and achieve a sense of fulfillment on completion of the 10K. Too often people get uptight about preparation and fail to remember the real reason why you are completing the 10K. Run with a smile on your face, embrace the race and this way you will gain more satisfaction.

 

 

 

For further information on this topic log on to:

http://www.runnersworld.com/race-training/your-first-10k

http://www.worldrunning.com/articles/training-for-your-first-10k/

https://www.verywell.com/tips-for-your-first-10k-2910838