Screenland 5K

Ready, Set, Go to Final Free Workout

Get ready to achieve your fitness goals with the "Sofa to Screenland 5K" training program – where everyone is welcome, and success is the ultimate destination!

Lace up, show up, and let the journey into motion picture magic begin.

Olympic Gold Medalist LaShinda Demus, marathon trainer and pacer David Winslow, and a team of accomplished local athletes and coaches will lead the final free training session, Sun., Feb. 24, 3:00 pm, at Culver City High School track, presented by Midwest Roofing. Last week's workshop was at Alliance Culver City, 3961 Sepulveda Blvd, Suite 100, Culver City 90230.  The complimentary one-hour workouts, ideal for first-time or "it's been a while" walkers and runners, will prepare you for every step of your 3.1-mile adventure into movie magic on Oscar Sunday, Mar. 9.  Remember, no matter how slow you run, you crush everyone on the couch!

Coach David Winslow, assisted by an Olympic Gold Medalist and a team of accomplished runners and coaches, provides a training guide to prepare runners of all abilities for the Screenland 5K. 

 

 

 

 

Golden Birthday

Two-time Olympian Lashinda Demus and her Culver City High School State Finalist track and field team will help prepare you for the race of the century, held March 9, the day before her birthday.  Enjoy birthday cake on the red carpet!

Demus won Olympic gold in London (2012), the first U.S. woman to win the Olympic 400m hurdles title.  The two-time Olympian is a world and NCAA champion and was twice named national "Female High School Athlete of the Year" by Track and Field News.  She lives in Culver City.

 

Learn from the Masters

 

The League champion Culver City High School Cross Country boys and girls teams coached by Tom Fritzius and Steven Heyl, world-class Masters marathoners David Winslow and Hamid Rostamian, triathlete and personal trainer Craig Schoenbaum and kinesiologist Michele Bond are conducting free training sessions for about 50 attendees every two weeks to prepare for the Screenland 5K.  Winslow assembled a training program with highlights from the workouts.

 

Wear Good Running Shoes

Are you ready to lace up your running shoes and hit the track? 

"Wear comfortable training clothes, good running shoes, and stay hydrated," said Demus, a two-time Olympian and world champion hurdler.

"Our training sessions will work backward from race day on March 9.  Everyone will have achievable goals to hit for each timeline or workout," said Demus, who co-coaches the Culver City High School track team.

Workouts will cover stretching, warm-ups, goal setting, light running, jogging, and warm-downs, said lead coach David Winslow, a legacy Screenland 5K runner who has completed 38 marathons, and recently won his age group in the Santa Rosa and Fresno marathons.

Track lanes will be divided into individual ability levels to assist walkers and runners in enhancing their strength, flexibility, and endurance, according to personal trainer Craig Schoenbaum. 

"For every workout we do, I'll explain the benefits, and discuss why we have rest breaks.  This helps walkers and runners buy-in through the whole training process.  We'll do similar workouts at progressively higher levels." said Demus. 

"Progression will be gradual for some, which is perfectly acceptable," said Schoenbaum.

The coaches stress the importance of continued workouts between sessions and after the race.  The Screenland 5K training guide will help.

 

 

 

Fun, Family, Fitness at Training

Thanking their guests for taking an important first step toward finishing the Screenland 5K, Olympic Gold Medalist LaShinda Demus, lead trainer David Winslow, and a team of accomplished athletes and coaches encouraged participants to "be careful, go easy, listen to your body and don't hurt yourself" in the first two training sessions at Culver City High School track.

Walkers and runners of all abilities are invited to participate in the next complimentary "Sofa to Screenland5K" session date TBA

Winslow said "doing the steps" to prepare for the Screenland 5K is good for body and mind no matter your fitness level.

Demus advised the participants to stay active.  "It's good for your mental health. You are training that muscle daily, telling yourself, 'I can do it,' and developing that go-getter mindset," said Demus.

"As a flat, fun, and family-oriented hometown event around the studios, the Screenland 5K is an easy entry to an active lifestyle," said Winslow.

Demus counseled the runners to do the Screenland 5k as they choose to.  "There's no rule book and no pressure. You can create a plan to fit your fitness level. You take your paths of being active," she said.

"Our sessions promote fun, family, and fitness, which develops camaraderie and great health," said Winslow.   "We're not here to set world records."

As a former high school, college and Olympic champion hurdler, Demus knows what it takes to excel.

"Preparation is the predecessor to success.  You prepare to succeed."

"We prepare to fly, travel, and go to bed.  How you do one thing you should do for others.  It would be best if you prepared to take your body through strenuous effort occasionally.  The Screenland 5K is a great place to start."

"We had a great time, and our first clinic was well attended.  Thanks to coaches Demus and Hamid Rostamian, kinesiologist Michele Bond, and Culver City High School cross country runners for their support, pointers, and info," Winslow said.

Sessions are sponsored by Midwest Roofing and Alliance Culver City.

 

 

 

Create a Vision      

Former Screenland 5K trainer, triathlete Kirsten Bell, says, “Create a vision of where you see yourself by the end of your training.  Place photos or drawings on a board of how you would like to look at the end of the race.  Add inspiring words to help you stick to goals."  David Winslow, Senshu Marathon Chairperson of the Culver City Sister City Committee, said, "Dress appropriately for the race and your training runs.  Stay cool or warm, depending on conditions, and wear reflective clothing or lights during evenings or overcast mornings. "Olympic Games medalist and New York Marathon champion Rod Dixon, a former Screenland 5K trainer, said, “Involve your children in running to share the joy of exercise, nutrition and positive life-experiences.”

 

 

 

 

 

 

Leg It Out!

Bike with Councilman Freddy Puza during his monthly bike rides.  Run with the Leggers, led by Culver City Downtown Association leader John Flynn.  Jog Thursdays with the Culver City Running Club led by Ed Dorio and Peg Rainey. Swim at the Culver City Municipal Plunge or LA Fitness.

 

 

 

 

 

Train with your Team

Train for your journey into movie magic with friends!  Have them sign up on your team or you can join one of theirs when you register.  Your team can fund-raise, build awareness for a cause, promote healthy lifestyles, dress alike in theme and party like stars!  Prizes in several categories will be awarded.

 

 

 

 

 

Move & Groove on Race Day

    

Your training will pay off on Oscar Sunday!  Stretch and move on race morning with certified gold Zumba® Instructor Julie Schatz and SilverSneakers® leader Kristy Williams of LA Fitness.  Dion "Blast" Jackson, Certified Fitness Trainer and director of the Charity Fit Tour, will for the sixth consecutive year lead the final warmup to get you off and running. 

 

 

 

Golden Steps

The most decorated American woman in Olympic track and field history, Allyson Felix, high steps with Turning Point students during a training session for the inaugural Screenland 5K.  Felix earned 11 Olympic medals--7 gold, 3 silver, and 1 bronze--the most won by any American track and field athlete in the Games.