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MEMBER NEWS JOIN HANDS DAY - MAY 1 May 1, 2010 will mark the 10th Anniversary of Join Hands Day. Join Hands Day is the only national volunteer day on the Seasons of Service calendar that specifically targets and develops relationships between young people and adults through neighborhood volunteering. Youths and adults work together on an equal basis to plan, organize and implement the day’s activities. Building relationships across generations restores confidence, trust and respect for each other and creates a sense of community. The Polish Falcons are involved in Join Hands Day in many Nests. We improve our communities through volunteer service and charitable outreach, while helping their our members achieve financial security through insurance and retirement products. The Polish Falcons “JOIN HANDS” year-round, because fraternalism is not a one-day-a-year event. However, Join Hands Day provides all fraternalists and non-fraternalists alike with the opportunity to make a difference in their neighborhoods through helpful projects that connect youths and adults. Steps for planning a successful Join Hands Day event Start a Committee Designate a project leader from Nest. This person will be responsible for registering the project, finding youths and adults to participate and assigning tasks. They also can help recruit volunteers from your Nest and any outside groups or youth clubs, as needed. Choose a Project There are hundreds of fun and worthwhile ways to improve your town, neighborhood or community. In selecting the right project, choose a project that is: 1. Big enough to be worthwhile and challenging. 2. Small enough to be done with the time and effort available. 3. A reasonable fit with everyone’s talents, experiences and resources. 4. Involves both youth and adult Members. Spread the Word 1. Contact the media in advance and distribute press releases detailing your project and its impact on the community. 2. Publicize your Nest’s Join Hands Day participation in the Sokol Polski and our website. 3. Distribute a memo from your Nest, encouraging your members, to get in volved and volunteer. Recruit Volunteers 1. Hold a Join Hands Day planning meeting for your members. 2. Pass around a sign-up sheet to record information, such as name, phone and email. 3. Create projects that encourage youth and adult participation. Nail Down the Details 1. Define specific tasks to be completed, time requirement and deadlines 2. Determine the logistics: locations, supplies needed, transportation 3. Match skills for the members and volunteers to particular aspects of the project. 4. Develop a short orientation or information session for volunteers. 5. Be sure to express appreciation to everyone involved as the project wraps up. Hold a Kick-off The purpose is to inspire and encourage volunteers, as well as attract media attention and provide a platform for VIPs. 1. Provide light snacks and refreshments. 2. Invite governors, mayor, local, state, and federal legislator and other dignitaries. 3. If possible, arrange for a local TV news anchor or other recognizable person to serve as emcee. Invite media and news media kits. 4. Arrange for a professional photographer and/or videographer, if possible. Handle Logistics Think ahead, provide information and plan for emergencies 1. Provide directions and maps to the site. 2. Is the site accessible by public transportation? 3. Is there a first-aid kit on site? Where is the nearest hospital or medical center? 4. What will volunteers do if it rains? 5. Where are the closest restrooms? 6. Where can volunteers eat lunch? Will water be available throughout the day? Plan for a Safe Event Project Leaders should be observant for potential hazards 1. Look for strings on clothing and ropes on playground equipment. These could result in injury 2. Watch for broken paved areas, uneven boards or ground where people could stumble 3. Carefully pick up sharp object that could cut or scratch a person’s skin 4. Provide masks when working in areas with dangerous fumes or excessive dust 5. Suggest volunteers wear sturdy shoes, not sandals, for better foot protection Have Fun! Complete your entire project on Join Hands Day, and have fun! Be sure to take time afterwards to briefly gather with your project group, share your experiences and celebrate your achievements. Visit http://www.joinhandsday.org/for more information. If you have any questions please feel free to contact me at pfavp2@yahoo.com. Czolem, Druh Bobby Joe Gorny Second Vice President SOKÓŁ POLSKI—POLISH FALCON APRIL 2010 PAGE 22
MEMBER NEWS Falcon Fitness by Greg Gushard All About Marathons Spring is fast approaching. It might not feel like it, for those of us who were hit by forty plus inches of snow during the month of February, but April showers and May flowers are on their way. With the nicer weather on it’s way, maybe it’s time to start thinking about participating in a local, or regional marathon? There are many organizations that hold events like these for great causes. “Race for the Cure” comes to mind. Participating in these races are both rewarding and they help you in your quest for weight loss. Your support goes a long way in helping others. So you’ve found a race worthy of racing, but how do you train for it? Unless you’re already an in-shape track runner prepared to take 1st place, you will need to train. Marathons are long, and focus on endurance rather than straight out sprinting speed. It is important to remember that you’re not in it to beat 100 other contestants. You’re in it to prove to yourself that you can do it. You can run five miles at a reasonable pace. So many “new” runners start off with an all out sprint, and run out of gas halfway through the actual race. First, you need to judge how prepared you are for the race itself. Are you running regularly? Two miles a day? Ten miles a week? Gauge what you’re doing, recreationally, and craft a training program for yourself. If you’re a sprinter, you might want to slow it down and start focusing on pacing more. Start focusing on your diet. Obviously, up until the race, you’ll want to take off all of the extra pounds you can, while not sacrificing energy. It’s important to keep in mind that marathons and races are built for those who are serious about exercising. Any weight-loss supplements you may be experimenting with aren’t going to help you. Most weight-loss supplements include high amounts of caffeine and other “energy enhancers.” You want to get used to maintaining a high energy level WITHOUT these. Taper off fat-burners. Do not stop taking vitamin’s, unless you feel that they are harmful to your endurance ability. Your overall diet should include the usual greens and fruits. If you are doing a heavy training regiment prior to the race, it is important to balance out the diet with carbs, to keep your energy. All excess energy will be stored by the body for your next run. Do not starve yourself under any circumstances when participating in heavy cardio programs. Mental preparation is equally important, if not half of the entire battle to succeed. As it is with any exercise, being mentally ready and focused on your personal goals, will ultimately make or break your success. The Day of the Marathon 1.) As stated above, START SLOW. One thing to keep your mind off of the journey ahead, could be to observe other racers, and try and guess who’s new to the marathon. You’ll be able to pick them out by seeing who runs ahead at fast rates. Later on in the race, see if they’ve fallen behind. This means they weren’t worried about pacing themselves. 2.) Keep your own pace in check. If you’re starting to feel winded after a short distance, slow it down. Keep your body moving, but don’t be afraid to fall back. Remember, it’s your goal to complete the race, not to be the next all-star runner. 3.) Consume six to eight ounces of water for every 15 to 20 minutes spent running. 4.) Replenish your burnt calories after the race. Do not fall victim to undereating. Make sure you replenish your bodies energy needs after expending them during the race. 5.) Always make sure you have a change of clothes. After the race, you don’t want to drive home in the clothes you ran in. Believe me. I’ve made this mistake before. Lay out everything you need the night before the race, so you can focus on your goals the next day. Marathons are a great way to boost your weight-loss program, even if you have to deviate from your normal diet for a few weeks. In the end, you will feel better about yourself for participating. You’ll probably get a free t-shirt out of the deal too! SOKÓŁ POLSKI—POLISH FALCON APRIL 2010 PAGE 23
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Happy Easter! - SOKOL ONLINE

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