The Dedham Health Hydra Swim Team provides an ideal competitive swimming program for creating opportunity to all ages and abilities through structured and professional instruction.
We are a developmental program that strives to create fast swimmers. The Dedham Health Hydra philosophy is to create strong people in, as well as out of the water. We instill self esteem, good sportsmanship, consistency, teamwork and individual hard work in a fun, yet competitive environment.
For more information on the Dedham Health Hydra Swim Team, please contact us at 781-326-2900 or visit our website, here.
-Chris K., Aquatics Director/Head Coach/Head Instructor at Dedham Health
Your First 5K Road Race!
Marathon Monday has come and gone! Starting in 1897, the Boston Marathon is the world’s oldest annual marathon bringing in an average of 30,000 registered participants each year. What better motivation is there to convince you to start considering signing up for a 5K?!
Find yourself a race that is located somewhere convenient for you and is on a convenient day/time. A good race reference is www.coolrunning.com. Many races are scheduled on weekends throughout the spring and summer all over New England. An awesome race to consider is the Corrib Classic 5K Road Race just over in West Roxbury.
Start training! A 5-kilometer race is equal to a distance of about 3.1 miles. You want to make sure you’re body is conditioned to either jog or walk a distance at least equal to 3 miles. If you’ve never walked or run that far, jump on a treadmill and start with a distance less than 3 miles and gradually increase over 3-4 weeks. Try walking for 1 mile on 2 non-consecutive days of the week. See how you feel. If you feel OK then try walking 2 miles the next week. After 3-4 weeks now you’re up to 3-4 miles and YOU ARE READY! Well, almost!
Just because you’ve completed 3 miles walking on a treadmill doesn’t mean you’re ready for 3 miles outside on the pavement. Try your walk run outside at least one day a week. If distance is difficult to measure in your neighborhood then head to the local high school track. Four times around is equal to 1 mile. Try breaking up your distance into intervals.
Want to try mixing in some jogging?
Week 1: Try walking 2 laps, then pick up the pace and jog 1 lap, and finish by walking the last lap. (1 Mile)
Week 2: Up your game! Walk 2 laps, jog 1, walk 2, jog 1. (1.5 Miles)
Week 3: Bump it up a little more! Walk 2 laps, jog 2, walk 2, jog 2, walk 2. (2.5 Miles)
Week 4: You are up to 3 miles, OUTSIDE! (High-five!)
Now pat yourself on the back for all of your hard work!!
Get ready for an amazing feeling of accomplishment when you cross that finish line after completing your first 5K road race.
– Robbie G., Exercise Physiologist at Dedham Health
February 2013 I hurt my back really bad, and unfortunately because of my stubbornness and my age (I no longer had health insurance) I didn’t end up going to the doctors for 7 months and all my back did was get worse and worse. And again because of my stubbornness I continued to work out and work through the pain. By the time august on 2013 rolled around I could barely even walk let alone work out. I finally got some health insurance and made a doctor’s appointment and later found out that I had 2 bulging disk that were essentially touching my sciatic nerve. The pain was so bad I had to crawl my way around the house because I had this horrible burning pain shooting down my leg every time I walked more than 2 feet.
Why am I telling you this? Well Just want to instill the importance of not only stretching, but core strengthening is to your body. I will admit I became extremely lazy when it came to my stretches and my core work so I can only blame myself for the pain that I was in and now have to deal with a completely numb baby toe and numb side of my foot.
I’m no Longer in any pain from 5 months of physical therapy, I have learned my lesson and it is SUPER important to stretch not only your back and hamstrings but all of your body. Also Foam rolling, if you’ve never done it, try it! It works wonders on all parts of my body and prevents me from being less sore from my work out from the previous day.
Ask any Exercise Physiologist today with help learning new stretches or to introduce you to the foam roller!!
From Couch to Duathlon in 14 Months!
“I don’t want to join a gym!” I whined to my partner for what seemed like the hundredth time as we parked the car in the DHAC parking lot on a cold and blustery February evening, and made our way into the building. I had not stepped foot in a gym since 1984 when I went to the Y to lift weights for winter training for the crew team. I was 19 then, and gyms were dank and gloomy places. This was the template I had stuck in my mind. This time, I was 51, fresh from a lecture delivered none too gently by my primary care doc about my weight, cholesterol, and blood pressure. I knew I needed help. To say I was surprised by what awaited me inside that night would be under-statement: clean, bright, and beautifully appointed; and the staff were friendly, helpful, and welcoming.
So, setting my pride aside, I dragged myself into the 60/60 Program, and immediately found the structure and support enormously motivating. I noticed I was looking forward to the sessions with Dodi, Jason, Robbie, or Jeremie. I tentatively branched out, and took a few group classes: Aqua Fit, Trail Mix. The gym began to feel like a friendly place, and I was pleased with the changes I could see and feel in my body.
By the time I finished 60/60 I was completely “hooked.” Since I am, by nature, a competitive person who thrives on setting goals, I decided to train for a duathlon: a race consisting of running and biking. I remember tentatively voicing this goal to Jeremie, and his unequivocal and confident response “I can help you with that.” With his help, I began working on this goal: integrating group classes and individual work-outs.
In April of 2014, 14 months after beginning this journey of re-entry into exercise, I completed my first duathlon: running 3 miles, biking 12 miles, running 2 miles. In the process, I raised over $1500 for the Jimmy Fund in memory of my sister and a friend who battled cancer, and felt more empowered and energized than I had done in a long time. I have since done one more Du, a couple of 10Ks, and have some more races in the pipeline.
I do believe that exercise is the best medicine, but in order to accept this, one needs a whole lot of support, instruction, and encouragement. DHAC, in my view, is not just a gym, but also a fitness community which I have found to be a continual source of motivation and inspiration. It is a place that makes one feel that almost anything is possible: and that’s a pretty amazing feeling!