Monday, March 31, 2008

Don't Forget!

Runners!

Tomorrow, April 1st, the Army 10 miler registration opens. This race fills up fast! If you are interested in participating in this race, click here.

Congrats to Gary and Marguerite for training with diligence for the National Half Marathon that ran this past Saturday. Our hearts go out to Marguerite who was unable to participate due to a recently diagnosed stress fracture making it impossible to race. We are awaiting details about Gary's run! Congrats to both of you for making great strides!

This Sunday is the long awaited Cherry Blossom 10 miler. Good luck to many of our runners...Roger, Gayle, Dianne, Mary, Charles, Flossie, Jann, Jamie, Kimmy, Steve, and I am sure others who are participating in the race (let me know if I forgot you so I can give you a shout out)!

We send our love to Mike who is having surgery this week. Our thoughts and prayers will surely be with you for a speedy recovery!

This Tuesday, we will be at the track. Last week, the high school had a soccer game. This is a common occurrence now that spring sports are in season. If there is a home game on Tuesday night, we will run Union Mill towards the golf course (run left on the paved path). It now stays light until 7:45. We tried it out last week and it was completely light our entire run...so there should be no safety issues. If is it raining hard with strong winds, please meet us at the gym for a treadmill workout.

I will be out of town this Saturday. Plan on running Burke at our usual time and place, Burke Lake 7 am/8am. Dianne will be there for any questions/concerns.

Don't forget to sign up for Lifetime's Wild 5k Run at Bull Run Park in May (Mother's Day). It is a super course (2/3 on trail, 1/3 on pavement) with a great looking t-shirt.

Running Tip of the Week: "All degrees and descriptions of runners are alike in more ways than they're different. They all operate under the same physical laws. They all get more from running if they work within those laws, and they all suffer when they break them."

Now go and Run!

Heather

Thursday, March 27, 2008

Shirts!

I know many of you who signed up again for Run Club have not yet received a Run Club shirt (as well as those that signed up for the first time). Mary Alice has a couple of boxes of Reindeer Run shirts from both the 2006 and 2007 5k (the light green and maroon in color, long sleeve). If you would like one of these in place of (or in addition to) the beautiful grey shirt, please let me know. The 2006 shirt (green) sizes are mostly medium. I think there are larger sizes for the reindeer run (both of these shirts are great for winter workouts).

There are also some red/black backpacks from the 2006 race if you would prefer that instead of your shirt.

Also, we are in the process of ordering other options for the shirt (the design will remain the same indefinitely). We have the option of water bottles...would that interest anyone?

To sum everything up:

We have a lot of extra Reindeer Run 5k shirts. If you want one, let me know.
If you haven't received your gray shirt, please let me know and which size you would like.
If you don't want a shirt and would prefer a backpack, let me know.
Please share opinion on if a water bottle would be of interest to you for the future...(we could always combine bottle with safety blinking light)

Make sure you let me know if you are meeting us at the WO&D trail on Saturday!

Heather

Sunday, March 23, 2008

Get Ready, Get Set...GO!

Attention Runners! You need to get ready to sign up for the Army ten miler. Registration for the 24th annual Army Ten-Miler opens April 1! The runner field is expected to fill quickly, so mark your calendars and register online to reserve your spot for 05-OCT-08!! That is a TUESDAY!



I will remind you one more time...next Sunday on our Blog. All you will have to do is click here and it will take you to registration.

Attention Runners! We are going on a field trip next Saturday! We are NOT meeting at Burke Lake. We will be running on the WO&D trail. We meet in the Potomac River Running strip mall parking lot in Ashburn, Va. If you need directions: Old Ashburn Square, 20630 Ashburn Rd, Ashburn, Va 20147

From Leesburg and points West: Route 7 East, Exit at Overpass for Route 901 South/Claiborne Pkwy to Belmont. Left @ Russell Branch Pkwy. Right at Ashburn Rd. Continue through intersection at Gloucester Pkwy to =PR= on left, OR take 267 East (Dulles Greenway) to Exit 6, Claiborne Pkwy. Take Right off ramp and immediate Right at Intersection onto Farmwell Rd. Take Left on Ashburn Road. =PR= is roughly 2 miles down on Right after you cross the W&OD Trail.

From Sterling: Route 7 West, Exit AFTER pass Ashburn Village Pkwy at Overpass for Route 901 South/Claiborne Pkwy. Follow LEESBURG directions.

From Centreville/Chantilly: Route 28 North to exit at Waxpool Rd toward Ashburn. Follow Waxpool roughly 3 miles. Cross Ashburn Village Pkwy to 2nd Right on Ashburn Road. =PR= is roughly 2 miles down on Right after you cross the W&OD.

It will be an out and back run. So you will decide how far you want to run that day. If you only want 4 miles...you will run out 2 and back 2 and so forth. Everyone will be meeting at 7:30. Please email me and let me know if you will be running with us...we want to start the run promptly at 7:30! I have 17 miles that day...and want to get home at a decent hour.

We will be at the track on Tuesday night starting at 7.

Marguerite and Gary are running their Half Marathon THIS Saturday! We will be thinking about you and will be excited to hear all about it!

For those looking for a 5k/10k race, check out one of these:

April 27: George Washington Parkway Classic 10k and 5k
May 3: Apple Blossom Sun Trust 10k
June 10: DCRRC Women's Festival 5k
June 14: Lawyer's Have Heart 10k
June 14: Time Harmon 5k

If you are interested in being coached for one of these events, send me an email and I can give you more details. Lifetime provides has an 8 week program to get you totally prepared for your first or fastest 5k/10k

For those looking for a half marathon/10 miler, check out one of these:

April 19: Charlottesville Half Marathon
April 20: Run for the Shelter Half Marathon
May 4: Potomac River Run Half Marathon
Sept: Women Only Trail run Half Marathon
September 14: Parks Half Marathon
September 28: National Capital 20 Miler-5 miler
October 5: Army 10 miler
October 11: Baltimore Half Marathon

The half marathon training program is 10 weeks in length.

Running tip of the week: From the article "Strategies to Eat Better" in the Washington Run Report, March/April, by Nancy Clark, MS, RD CSSD

"What is a well balanced diet?" "What should I be eating to help me perform at my best?" Here is a nutrition strategy to help you fuel your body with a well balanced sports diet:

1. Eat at least three kinds of nutrient dense food at each meal (instead of just a bagel...add peanut butter and skim milk).
2. Eat "closer to the earth" by choosing more food in their natural state (choose oranges instead of orange juice).
3. Fuel your body on a regular schedule, eating even-sized meals every four hours (stop eating meals in a "crescendo" (with meals getting progressively bigger as the day evolves).
4. Honor hunger (eat when you are hungry and stop eating when you are content).
5. Think Moderation. Aim for a diet that offer 85%-90% quality foods and 10%-15% of foods with fewer nutritional merits.
6. Take mealtimes seriously. If you can find the time to train hard, you can find the time to fuel properly.

Now, was this article for me or what!?

Now go and RUN!

Friday, March 21, 2008

More Shamrock Pictures...

Here are some more pictures from our fun weekend. If this doesn't get you hyped up for next year than I don't know what will (okay...maybe we are scaring you...especially my picture...why do I submit myself to such humilation...thank goodness noone has a shot of my double garbage bag shot).

Here is Dianne and the waiter discussing whether eating all desserts will have a negative affect on our half marathon.
Flossie and Mary looking quite refreshed after running 13.1 miles only a few hours earlier!

Noelle enjoying her massive stromboli. Make sure you ask Kimmy and Cari about their "balls."

Here I am looking like a fool. I didn't have any idea I had a little chocolate on my face...and if you believe that...














If you want to see some fun pictures of our runners in action simply "click" on their names:

Roger, Mary, Liz, Jodi, Cari, Dan, Heather, Dean, Kimmy, Noelle, Dianne, Don

I didn't see pictures for Flossie, Lisa and Jann.

Tuesday, March 18, 2008

Knee gets clean bill of health

Just wanted to let you all know that my MRI shows no obvious problems with regard to my knee. Doc told me to quit slacking and using excuses and start doing speed work. I found out after being on hold SO many times in the past few weeks trying to get an appt., that Dr. Highfill is actually one of the top ankle/foot othropedic specialists in the area. I decided I would ask him about my heel. He gave me some great stretches to do while I watch T.V., and some awesome cushy heel supports.

See you all tonight...and I will be doing some sprints...YIKES!

Liz tells all...

I received this email from Liz recounting her marathon experience with Jodi. I asked her if I could share it with you and she said yes.


Jody and I had a blast I think we laughed and giggled our way through the whole 26.2 miles. We stayed together the whole time, really didn’t take any walk breaks only to quickly eat a power bars. We met people to talk to on the way. When we went through Camp Pendleton at about mile 6 there was only Jody and me at that time - there was a line of about 30+ troops standing in a line cheering us it was kind of embarrassing but really funny!. We met a guy in his late 60s who had run 50 marathons in 50 states so Jody asked him which one he liked the best, he said Colorado though the down hills were very tough on his knees. At about mile 10 we saw Jody's mom she took a photo and we went over to talk to her for a second and then ran on, only to find everyone behind us yelling, we thought they were cheering so we just waved back. Then Jody's mom yelled "you guys you are going the wrong way" so we doubled back and went on to the board walk, other runners caught us up and asked where we had been going. We laughed about this for the rest of the race. On the board walk running north a guy came up behind us said could we run closer together to be a wind break for him, he said "where is the 300 lb dude when you need him for a wind break".

The first 10k we took slow, the second we were talking and had picked up our pace, the third was the hardest, so we talked through that, we never let on to each other that we were having a hard time, I was so surprised when she said that part was hard. For me it was all mental especially when I hit 18 miles as I had never run further than that, but I guy caught up with us and said if you are strong now you will finish. The final 10K we kept eating jelly beans far more than we need cause they tasted so good. We said right at the beginning lets sprint at the end, and I wasn’t sure I would be able to, but once on the boardwalk we picked up our pace, after a couple of seconds I said I had to slow down our I would chuck up the beans, Jody said she felt the same. Then in the last 400 yards we went for it, we were the only ones at the finish line, I remember Mary and everyone yelling and the MC cheering us on also, and then strangers coming up to us and saying "awesome sprint, you two look so fresh". Wow it was awesome!!!

I am not sure which to do next I am thinking about the Outer banks, but I really want to do one with Jody again, MAN SHE ROCKS!!!

Thanks for sharing Liz! It gave me some major pangs that I wish I would have joined you guys! I love a good marathon!

Monday, March 17, 2008

Find Your Happy Pace!

We had a Sham-rockin time this weekend at the Virginia Beach Shamrock run festival! Everyone ran a super race and had smiles on their faces as they were headed for the finish. I have proof because I saw a few of our runners really pick it up at the end and were smiling the whole way. As we were finishing, we all met in the "party" tent and had a blast talking about our racing adventures. The half marathoners were relieved to see the 30 mph winds diminish right as the gun went off at the start. Before that, as we were walking about a mile to the start, we were faced with major and quite disturbing, head winds. I was the only one who was smart or dumb enough to sport lovely brown garage bags from neck to toe. Maybe I should have put one over my head with the amount of comments that the Run Clubbers gave me! I figure they were just jealous.

The weather was perfect for the half and the race followed the flattest course I have ever run. I loved seeing all the people dressed in green and the many spirited ones so dolled up for the event. I think the biggest thrill of the race was the party tent with free beer for all runners. I of course preferred the free soup, but the band and company were fabulous!

So a huge congrats to all of the half runners: Dean Roberts, Mary Kusler (and baby), Roger Kurrus, Flossie Hoy, Dianne Boyle, Heather Porter, Jeremy Lopynski, Susan May, Jann Canestra and Don Kusler (future run clubber)!

A special shout-out to our first timers! Completing their first half marathon (13.1 miles): Lisa and Glenn Scott, Kimmy Campbell (future Run Clubber), Noelle (future run clubber), Kat Babic (future run clubber)!

Now on to our fabulous Marathoners! They started an hour after the half marathoners and unfortunately had more windy conditions than we had! Dan A. was running his third marathon in 5 months and was shooting for a big PR! Well, he did just that and ran in at a lightening speed of 4:15ish! I was thrilled to see his finish and he looked strong and ready to run another 24 miles (he will do just that later this year in the JFK 50 miler). Liz was running her first marathon and what a day she had! Jodi and Liz ran the entire race together and enjoyed every minute of it (or so I have heard). I heard that Liz commented that she couldn't wait to do another! Jodi was just as thrilled finishing her second marathon in 5 months! Cari also was there representing the Lifetime Run Club in the marathon. She also was running her second marathon in 5 months (man you guys rock)! I loved the fact that she carried her phone with her the entire race so I would call her periodically to check in. At one point, Kimmy and I were able to see her from our hotel room as she passed the 12 mile mark. We called her and told her to look up as we waved her by! We are so dang proud of all of you who trained, ran and finished!
















The next big event is the National Wirefly half marathon where we have Marguerite and Gary Adams representing our Run Club! We are so excited for both of you to have a super race! That takes place in two weeks!

After that race, it is Cherry Blossom time where many of our runners will be racing!

For those that are thinking about doing the Marine Corp Marathon this year...stop thinking and start planning on signing up for that race on April 30th. It sells out same day! If you have always wanted to run a marathon, get a Boston Qualifying time, or just want to train with on-going support, this is the race to do (or Richmond). I plan on starting this year's fall marathon training program in July. I have a lot of people who have asked me if I am planning on training this year...the answer is YES! I am predicting a large group which means constant support and training with the same program as everyone else...that means you will all be in the same boat. I have found it is much easier to train with those that are following the same program. You can relate to the same ups and downs, share in the successes and challenges, and not only will all your teammates be cheering, you have a coach that will take you the whole way (and I won't let you be a slacker!). The program is tailored to fit the needs of each runner as we all are at different levels. Let me know if you want to get on board!

We will have track practice on Tuesday at Centreville. We start right at 7. If you want to come early to do your warm-up or get extra miles, feel free.

Saturday we are back at Burke! Meet us at 7 am, 7:30 (with Dianne for those that want extra time to enjoy the view), or 8. Be sure to let me know if you are coming and what time. If the stars align, we will trying out some new areas to run. Start coming out now, so you can build your base for these longer Saturday runs. It only takes a few weeks to get there...I promise. If you need extra help, just let me know!

Tip of the Week: "Running isn't perfectly safe. But he precautions against trouble are so simple to take and the risks are so small that running should be considered no more dangerous than mowing the lawn."

No go and find your Happy Pace!

Sunday, March 9, 2008

Get Up, Get Going....

With the time springing forward this weekend, you will have more light in the evening to "get up and get going!" Where should you go, you ask? I would recommend somewhere that doesn't lead you to the refrigerator or the couch!! Why not take advantage of the perfect spring weather (not too hot, not too cold) and start running outside.

Now is the time to start building your base miles so you can easily set a goal to run a specific race, keep up with the core group at Burke, or get off some of those extra winter pounds. All it takes is getting up and getting going!

We had a super workout on Tuesday on the lovely treadmills. Thanks to Kristina, the CardiO2 coach and one of Lifetime's Personal Trainers, for letting us have a sneak peak at this great program offered at the club. Some of you kept saying during the workout that I was much easier than Kristina, well, that was a mistake (Dan). I will make sure you are hitting your self-proclaimed (zone 9) this Tuesday!

This Tuesday we are at the track. Those that are running Shamrock this weekend, should take it easy. That does not mean you shouldn't do any speed work, just not as intense or as many reps as you would normally do. The weather should be perfect for our run...and actually we might have natural light for some of it!

I am going to start advertising the upcoming spring training programs. I am currently looking at future 5k and 10k races in the area that are about 10-12 weeks away. The Beginner Level class is an 8 week program. It will prepare you to nail your first (or fastest) race! If you are interested, let me know in the next few weeks. I will also search for more half marathons, so we can have another "Next Level Challenge" program for those that want a bit more of a challenge but not as much as a marathon would entail.

Also, it is almost time to sign-up for the Marine Corp Marathon! If you are interested in joining this year's marathon training program and you want to run the MCM, the registration begins at noon on April 30th. If you prefer smaller crowds (and you are going for a Boston Qualifier), I suggest the Richmond Marathon. Either way, we will start the training programs in July for your Marathon Goals.

I thought I would let you know exactly what you will receive if you sign up for me as your coach!

1. I will meet with you one on one to discuss your past experience, your present running condition and your race goals.
2. I will give you a folder with your entire training program. I will also give you information throughout the program that you can keep in your folder as a guide for continued success.
3. If you at anytime during the training need help rearranging your workouts due to illness, family situations, vacation, injury, etc, I will coordinate those for you per your request.
4. Along with the two workouts per week (Tuesday being a workout tailored to the groups training), I am happy to run one on one with you at anytime as requested (and my schedule permits).
5. I will answer any questions and concerns via email or phone call during the course of the 18 week program.
6. I send out a weekly email, detailing your upcoming week's workouts and tips for your week.
7. I will be your biggest cheerleader throughout the entire journey. For it will be a journey with many ups and downs. You will find that many people won't "understand" the marathon journey...but I will and so will the others in the program. It will be "our" journey.

As you know, many of the Run Clubbers are racing this weekend! Let's see if I can remember everyone for a shout out!

Here are the following runners participating in the half marathon: Mary, Flossie, Don, Dianne, Petra, Lisa, Kat, Kimmy, Glenn, Dean, Jeremy, Roger, and maybe Heather

Here are the following runners participating in the full marathon: Dan A., Liz, Jann, Jodi, Cari, and maybe Heather

As far as Burke Lake on Saturday, the above people will not be there. You are still welcome and encouraged to hit the trails! If you would like to run Burke, send me an email and I will try to coordinate with others who would like to meet!

Running tips of the week (race edition):

Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
Do not try a marathon as your first race.
For races longer than 5k start out slower than you think you should.
If you conserve your energy during the first half of a race, you can finish strong.
When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
A plastic garbage on race day is a very fashionable cheap disposable raincoat.

Now go and Run!

Heather

Thursday, March 6, 2008

Rain, Rain, Go Away!

Seriously, does it have to keep raining on Saturday mornings and Tuesday evenings?! At least it looks that way for this Saturday. Rain is in the forecast from Friday evening until mid day on Saturday. Here is the plan:

I am going to run my 15 miles tomorrow morning before the rain.

I will be on the treadmills at 6:30 am on Saturday to get in 7 miles or so.

I can't bear another windy run and they are predicting windy conditions after the rain finishes up on Saturday!

I swear it had better not rain on the 16th!

So plan on another fun treadmil day on Saturday. And those that were there on Tuesday were having fun! And I promise, no hills.

Wednesday, March 5, 2008

Rockin' the ShamRock

Are you ready to Shimmy and Sham as you Rock on down the boardwalk?! If you are planning on racing next weekend and want to have dinner with the Run Club Gang, please email Mary and let her know, ASAP! The reservations will be made for Saturday and Sunday night. Just let her know if you want to join for 1 or both nights!

If you are unable to race the half marathon and don't want your number to go to waste, there might be someone who might want to run the race. Just shoot me an email and let me know. All you have to do is give them a copy of your i.d. and a note saying that "so and so" will be picking up your number and the card you received in the mail.

Most of us are heading out on Saturday morning arriving in VA Beach early afternoon. Kimmy and I will be driving down together that morning and coming back late afternoon on Sunday if you would like to carpool with us. I am not a drinker, so I am happy to be your driver for the evening. Susan is driving down on Sat morning and coming back on Monday if anyone else is looking for a ride. She has extra room in her hotel (she says only a few blocks from the start), if you still need a place to stay (my guess she would prefer a female...or a single totally hot guy).

If you need to contact any of the above people, send me an email and I will send you the appropriate emails!

That should be about it!

By the way, we had a super workout on Tuesday night on the treadmills. So super in fact, that Dan actually hit his Zone 9! Christina, the coach for Cardi02 Run, let us join in their workout to see what the program was all about. It is all about sweating I tell you! If you want to be pushed to your limit, you should totally give that program a try!

Heather

Sunday, March 2, 2008

Sometimes the Wind Blows

For all of you early birds, kudos for getting up and running BEFORE the winds began to blow through our area on Saturday. I got home from Massanutten in the early afternoon on Saturday. While driving, I couldn't help noticed the trees moving quite wildly outside my window. And after stopping for a quick lunch and just about getting blown over, I started getting even more depressed about my 18 miles of running I needed to get in before the days end.

Luckily it was warm outside (minus the 40 mph gusts of wind creating a lovely chill of sorts), making my marathon training duty slightly more bearable. I head out...solo...boo hoo...start the violins...for my run.
No really, it was SO windy. It about blew me down a few times...more violins please. My point is, sometimes the wind blows. Things will come up when you are just about to get that run in, whether it is a friend calling for a lunch date or you are just really tired. Maybe you just don't want to go or when you do walk out the door, it starts to sprinkle. You need to be stronger than the temptations and RUN!

With that said, let me tip my hat to Charles who ran a whoppin' 11 miles on Saturday and kept up with the core group! I remember when he just began his run clubbin' days (only a few months ago) and would worry he was "too slow" or "would never get the whole way around the lake." I believe Liz said to him, "Keep it up and it will work!" Well, baby, it is working for you! Congrats Charles!

If you want the Golden Root award, you had better get yourself to Burke Lake and soon! Not that I am encouraging you to be clumsy or careless, but we have people working really hard to get their hands on this coveted award in 2008. Just yesterday, Erin had a pretty good fall as well as Mary's friend, Noel. And my heart really goes out to Petra that twisted her ankle pretty bad at mile 2 along the Burke lake trail. With another 2.6 miles to get back to her car, she was a real trooper and made it. Unfortunately, she was attacked pretty bad by a wild and vicious ROOT and is in an air cast. Our running hearts go out to you dear Petra. And we hope for a super quick recovery and a HALF MARATHON!

I am telling every one of you that you had better run on Monday! I am talking about temps in the 60's! The same warm weather will be on tap for Tuesday as well! So let's all come out of our little warm blankies and run at the track. Tuesday night starting at 7! The weather is going to get chilly again later in the week so here is your big chance!

Saturday it is Burke Day! Come join us for a romp around the lake. I have 15, so you know where I will be! If you are planning on coming, let me know so we can know who to look for and what time! If you are a newer or slower runner, I would like to know too. Dianne, RC assistant, is there for you to take you a bit more leisurely around the lake! I plan on starting a bit earlier (as soon as it gets light...anyone know what time that is now-a-days?) and will probably just run the parking lot/street up to 123 until it hits 7.

Did you see the article in Lifetime's magazine, Experience Life, March 2008? There was a great article on page 24, The Tabata Tune-up. The say, "The Tabata Protocol isn't easy, but it can dramatically increase your aerobic and anaerobic capacity in just minutes a month." It looked like a pretty hard core workout (great on the bike or treadmill). Check it out!

This is what I know about the upcoming Shamrock race! Most people are going down on Saturday and coming home on Monday. As far as what times, I haven't heard any specifics. My guess those things will be finalized by the beginning of next week. All I do know is this race is right around the corner! Are YOU ready!?

If you have anything you would like me to post on our blog (articles, thoughts, race reports, pictures) let me know!

Running tip of the week: Save your money for the Expos at running events. You can find great bargains on fabulous running gear!

Now go and RUN!