Hi Everyone,
Great week of training last week!
Here are some weekly updates:
1) Training Schedules attached to this email. PLEASE NOTE: The 5K-10K schedule is coming a little later. I typed it all out but lost it somehow on my computer.
a) 5K/10K/Base Training Schedule for Beginners and Intermediate/Advanced Runners - COMING LATER TODAY
b) March Half Marathon Schedule (National and Shamrock half marathons)
c) April 10 Miler Schedule (for Cherry Blossom and GW Parkway)
2) We will be holding track practice in Arlington and Fairfax on Wed night - ready to start at 7:00 pm (please arrive about 10 minutes early to warm up and get an understanding of what you will be doing).
3) Sunday long run January 31 at 8:30 am at Iwo Jima Memorial in Arlington.
4) UPDATE STARTING FEB 8 - we will be adding a meeting day to our program. We will be holding tempo/fartlek runs on Monday nights in Arlington at 7:00 pm. We will generally be meeting at Washington and Lee High School but sometimes the meeting place will be Iwo Jima depending on the run. Zak Andereck will be the coach for these runs and we will always let you know a week prior where to meet for the run.
5) Pacers Store Event of the Week -
FREE Injury Clinic
When Thursday, January 28, 2010, 6:30 – 8pm
Where Pacers of Arlington (Clarendon)
2100 Clarendon Blvd.
Arlington, VA 22201
Note Do you have an injury or pain that hurts when you run?
Get a FREE screening from Pacers’ Team Physical Therapist Robert Gillanders, DPT, a.k.a. “Doctor G”.
Doctor G will spend 10-15 minutes with you (one on one) and recommend stretches and strength training techniques to address your specific needs. First come, first served.
6) Tip of the Week: Nutrition for Winter Running
What is a big nutritional mistake made by winter athletes? Failing to drink enough fluids is a major problem among winter athletes - runners and winter hikers alike. Cold blunts the thirst mechanism; you will feel less thirsty despite significant sweat loss. That is, winter athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breath in cold dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water. So keep drinking fluids and always bring some with you to practices.
What's best to eat to warm up after running? If you become chilled by the winter weather, as can easily happen if you wear sweaty, wet clothing or forget to wear a hat, the best way to warm yourself up is to consume warm carbohydrates - hot cocoa, mulled cider, and steaming soup, as well as oatmeal, chili, and pasta. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery. Cold foods and fluids on the other had can chill your body.
Why do we gain weight in the winter? Some people eat more because they are bored and less active. Instead of going out running, they are eating mindlessly in front of the television. For others, the change of seasons has a marked affect upon their mood (known as Seasonal Affective Disorder). Changes in brain chemicals increase carbohydrate cravings and the desire to eat more. Holiday temptations also contribute to weight gain. One weight management solution is to stay active in the winter. Come to the group and get moving and socialize. You may benefit from getting the sunlight too when you are outside -- it helps to battle the winter blues.
-source: article "Winter and Nutrition: Fueling for cold weather exercise" by Nancy Clark
7) Quote of the Week: "Mental will is a muscle that needs exercise, just like the muscles of the body."
-Lynn Jennings
8) As always, Pacers Fun Run Reminders: Here is a link to the list of all the fun runs to keep fit during this cold time.
http://runpacers.com/Content/Training.cfm?carttoken=S7469A4102809064419&Category=12
9) Here is a link to the other Pacers 2010 races for the year. Mark your calendar now and start thinking about your goals!
http://www.runpacers.com/pacers_races/
*The Valentines Day Race, 'Run the One You're With" is the next race on Feb 14 from the Pentagon Row Pacers Store. Sign up today!
Keep moving forward each week and you will improve. Call with any questions at 703-336-9858.
Sincerely,
Bridget
Pacers Training Groups
703-336-9858
Thursday, January 28, 2010
Monday, August 3, 2009
Training Update August 3-August 9
Hello Everyone,
Happy August and good week of training last week. Remember to keep drinking lots of fluids during the day every day - not only on days that you have a workout or long run.
1) Congrats to Mary Gleason who raced the Rock and Roll Chicago Half Marathon this weekend! She pushed herself at the end to break the 2 hour mark and finished in 1:58.12! Great job!
2) The weekly training schedules are attached. Remember there are 4 schedules as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training
c) Beginner Novice Training (this is for people who want to start running, get in shape or are training for 5ks through 10 miler races)
d) Intermediate/Advanced Training (this is for people training for distances including 5Ks,10Ks, 10 mile, half marathons or just want to get in really good running shape).
3) Arlington/Fairfax Long Run Start time from Iwo Jima this Sunday, August 9 is at 6:30 am.
4) Arlington group - we are continuing to meet at Washington and Lee track every week unless you hear otherwise.
5) Upcoming Pacers Races - Mark Your Calendar:
a) Supernova Track Classic! This is a track meet open to everyone and it is going to be very fun! I highly encourage you to sign up and look at the website. At practice on Wed we will discuss organizing Coed SOCIAL Distance Medley Relay Teams. A DMR consists of a 1200 meter leg (3 laps), 400 meter leg (1 lap), 800 meter leg (2 laps), and finishing with a 1600 meter leg (4 laps). No pressure, just fun!
Date: August 7, 2009
Time: 6:00 pm - 9:00 pm
Location: TC Williams High School
Cost - $5
Website address: http://supernovaclassic.com/
b) New Orleans Rebirth 5K, September 9, 2009 - Old Town, Alexandria
c) Clarendon Day 5k/10K, September 26, 2009 - Clarendon/Arlington, VA
6) Arlington/Fairfax groups - I will not be at practice this Wednesday, Aug 5; Sunday, August 9 or Wednesday, August 12. I have to go away but Coach Edmund Burke will be running the show. He is road racing legend in this DC metro area and an Olympic Trials marathon qualifier. He is a great coach and also coaches at American University. You can learn a lot from him!
7) Quote/Thought for the Week:
I can accept failure. Everyone fails at something. But I can't accept not trying.
-Michael Jordan
Please call or email if you have any questions. Keep up the great work!
Sincerely,
Bridget
Happy August and good week of training last week. Remember to keep drinking lots of fluids during the day every day - not only on days that you have a workout or long run.
1) Congrats to Mary Gleason who raced the Rock and Roll Chicago Half Marathon this weekend! She pushed herself at the end to break the 2 hour mark and finished in 1:58.12! Great job!
2) The weekly training schedules are attached. Remember there are 4 schedules as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training
c) Beginner Novice Training (this is for people who want to start running, get in shape or are training for 5ks through 10 miler races)
d) Intermediate/Advanced Training (this is for people training for distances including 5Ks,10Ks, 10 mile, half marathons or just want to get in really good running shape).
3) Arlington/Fairfax Long Run Start time from Iwo Jima this Sunday, August 9 is at 6:30 am.
4) Arlington group - we are continuing to meet at Washington and Lee track every week unless you hear otherwise.
5) Upcoming Pacers Races - Mark Your Calendar:
a) Supernova Track Classic! This is a track meet open to everyone and it is going to be very fun! I highly encourage you to sign up and look at the website. At practice on Wed we will discuss organizing Coed SOCIAL Distance Medley Relay Teams. A DMR consists of a 1200 meter leg (3 laps), 400 meter leg (1 lap), 800 meter leg (2 laps), and finishing with a 1600 meter leg (4 laps). No pressure, just fun!
Date: August 7, 2009
Time: 6:00 pm - 9:00 pm
Location: TC Williams High School
Cost - $5
Website address: http://supernovaclassic.com/
b) New Orleans Rebirth 5K, September 9, 2009 - Old Town, Alexandria
c) Clarendon Day 5k/10K, September 26, 2009 - Clarendon/Arlington, VA
6) Arlington/Fairfax groups - I will not be at practice this Wednesday, Aug 5; Sunday, August 9 or Wednesday, August 12. I have to go away but Coach Edmund Burke will be running the show. He is road racing legend in this DC metro area and an Olympic Trials marathon qualifier. He is a great coach and also coaches at American University. You can learn a lot from him!
7) Quote/Thought for the Week:
I can accept failure. Everyone fails at something. But I can't accept not trying.
-Michael Jordan
Please call or email if you have any questions. Keep up the great work!
Sincerely,
Bridget
Tuesday, July 28, 2009
Training Update July 27-Aug 2
Hello Everyone,
Lots of updates this week. Please read below:
1) Congrats to all the Crystal City 5K racers from our training groups! Here are some results and if I am forgetting anyone please let me know:
Wayne Lewis - 26:55 (8:40 pace). He placed 3rd in his age group!!
Rebecca Nathan (first race after her time off) - 19:57/6:25 pace
Jason Knight - 25:58 (8:21 pace)
Sudha Balajapalli - 25:48/8:18 pace
Phil Walgreen -24:13/7:48 pace
2) The weekly training schedules are attached. Remember there are 4 schedules as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training
c) Beginner Novice Training (this is for people who want to start running, get in shape or are training for 5ks through 10 miler races)
d) Intermediate/Advanced Training (this is for people training for distances including 5Ks,10Ks, 10 mile, half marathons or just want to get in really good running shape).
3) Arlington/Fairfax Long Run Start time from Iwo Jima this Sunday, August 2 is 6:30 am. We are moving to 6:30 because it will be warm but also because there is free lecture on Proper Running Form and Injury Prevention being given by Robert Gillanders, Physical Therapist (and marathoner). He will be presenting some very helpful information:
Lecture Title: Proper Running Form and Injury Prevention
Start time: 10 am
Location: Water Street Gym- 3401 Water Street, NW, by Capital Crescent trailhead
There may be bagels and coffee and there is an opportunity demo Newton Running shoes
Flyer attached to this email. RSVP to Robertgillanders@yahoo.com
4) Please mark your calendar for the Pacers Stores upcoming events:
Pacers Stride & Healthy Running Clinic: Silver Spring
Wednesday, July 29 | 7:00pm | Pacers Silver Spring
Receive complimentary advice on your stride from experts in biomechanics and form. Also in attendance will be nutritionists, trainers, as well as Pacers staff to answer your running and fitness related questions. RSVPs not required but appreciated; send to Allen at allen@runpacers.com
5) Upcoming Pacers Races - Mark Your Calendar:
a) Supernova Track Classic! This is a track meet open to everyone and it is going to be very fun! I highly encourage you to sign up and look at the website. We should organize Coed SOCIAL Distance Medley Relay Teams. A DMR consists of a 1200 meter leg (3 laps), 400 meter leg (1 lap), 800 meter leg (2 laps), and finishing with a 1600 meter leg (4 laps). No pressure, just fun!
Date: August 7, 2009
Time: 6:00 pm - 9:00 pm
Location: TC Williams High School
Cost - $5
Website address: http://supernovaclassic.com/
b) New Orleans Rebirth 5K, September 9, 2009 - Old Town, Alexandria
c) Clarendon Day 5k/10K, September 26, 2009 - Clarendon/Arlington, VA
6) Quote/Thought for the Week:
Most people are about as happy as they make up their minds to be.
-Abraham Lincoln
Please call or email if you have any questions. Keep up the great work!
Lots of updates this week. Please read below:
1) Congrats to all the Crystal City 5K racers from our training groups! Here are some results and if I am forgetting anyone please let me know:
Wayne Lewis - 26:55 (8:40 pace). He placed 3rd in his age group!!
Rebecca Nathan (first race after her time off) - 19:57/6:25 pace
Jason Knight - 25:58 (8:21 pace)
Sudha Balajapalli - 25:48/8:18 pace
Phil Walgreen -24:13/7:48 pace
2) The weekly training schedules are attached. Remember there are 4 schedules as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training
c) Beginner Novice Training (this is for people who want to start running, get in shape or are training for 5ks through 10 miler races)
d) Intermediate/Advanced Training (this is for people training for distances including 5Ks,10Ks, 10 mile, half marathons or just want to get in really good running shape).
3) Arlington/Fairfax Long Run Start time from Iwo Jima this Sunday, August 2 is 6:30 am. We are moving to 6:30 because it will be warm but also because there is free lecture on Proper Running Form and Injury Prevention being given by Robert Gillanders, Physical Therapist (and marathoner). He will be presenting some very helpful information:
Lecture Title: Proper Running Form and Injury Prevention
Start time: 10 am
Location: Water Street Gym- 3401 Water Street, NW, by Capital Crescent trailhead
There may be bagels and coffee and there is an opportunity demo Newton Running shoes
Flyer attached to this email. RSVP to Robertgillanders@yahoo.com
4) Please mark your calendar for the Pacers Stores upcoming events:
Pacers Stride & Healthy Running Clinic: Silver Spring
Wednesday, July 29 | 7:00pm | Pacers Silver Spring
Receive complimentary advice on your stride from experts in biomechanics and form. Also in attendance will be nutritionists, trainers, as well as Pacers staff to answer your running and fitness related questions. RSVPs not required but appreciated; send to Allen at allen@runpacers.com
5) Upcoming Pacers Races - Mark Your Calendar:
a) Supernova Track Classic! This is a track meet open to everyone and it is going to be very fun! I highly encourage you to sign up and look at the website. We should organize Coed SOCIAL Distance Medley Relay Teams. A DMR consists of a 1200 meter leg (3 laps), 400 meter leg (1 lap), 800 meter leg (2 laps), and finishing with a 1600 meter leg (4 laps). No pressure, just fun!
Date: August 7, 2009
Time: 6:00 pm - 9:00 pm
Location: TC Williams High School
Cost - $5
Website address: http://supernovaclassic.com/
b) New Orleans Rebirth 5K, September 9, 2009 - Old Town, Alexandria
c) Clarendon Day 5k/10K, September 26, 2009 - Clarendon/Arlington, VA
6) Quote/Thought for the Week:
Most people are about as happy as they make up their minds to be.
-Abraham Lincoln
Please call or email if you have any questions. Keep up the great work!
Thursday, July 23, 2009
Training Update July 20-26
Hello Runners,
Is it really July in Washington DC? It certainly was an enjoyable last week of terrific training weather! Please read the updates below:
1) CRYSTAL CITY TWILIGHT 5K race is on Saturday at 8:00 pm. Please sign up if you did not yet. Also, as part of your membership to the group, you receive 1 free race entry. If you have not used it yet and want to for this race please email me. This will be a fun, great race. GOOD LUCK.
2) The weekly training schedules are attached. The schedules factor in the Saturday night race for those who are racing. Remember there are 4 schedules as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training
c) Beginner Novice Training (this is for people who want to start running, get in shape or are training for 5ks through 10 miler races)
d) Intermediate/Advanced Training (this is for people training for distances ranging from 5Ks to half marathons or just want to get in really good running shape).
3) Please mark your calendar for the Pacers Stores upcoming events:
Capitol Rehab Injury Screening
Tuesday, July 21 | 6:30pm-8:00pm | Pacers Arlington
RSVP for a one-on-one injury screening with a member of the Capitol Rehab staff; 15 minute slots. Contact Robbie at robbie@runpacers.com
to secure time slot.
Pacers Stride & Healthy Running Clinic: Silver Spring
Wednesday, July 29 | 7:00pm | Pacers Silver Spring
Receive complimentary advice on your stride from experts in biomechanics and form. Also in attendance will be nutritionists, trainers, as well as Pacers staff to answer your running and fitness related questions. RSVPs not required but appreciated; send to Allen at allen@runpacers.com
4) Arlington group - meet at Washington and Lee Track again this week. The address is 1301 N Stafford St Arlington, VA 22201 and the track is located on Washington Blvd between N Quincy and N Stafford St.
5) Thought for the week: Developing Vision
The first step in creating an improved future is developing the ability to envision it.
-Vision will ignite the fire of passion, which fuels our commitment to do whatever it takes to achieve excellence.
-Vision allows us to transform dreams of greatness into the reality of achievement through human action.
-Vision has no boundaries and knows no limits. Our vision is what we become in life.
Is it really July in Washington DC? It certainly was an enjoyable last week of terrific training weather! Please read the updates below:
1) CRYSTAL CITY TWILIGHT 5K race is on Saturday at 8:00 pm. Please sign up if you did not yet. Also, as part of your membership to the group, you receive 1 free race entry. If you have not used it yet and want to for this race please email me. This will be a fun, great race. GOOD LUCK.
2) The weekly training schedules are attached. The schedules factor in the Saturday night race for those who are racing. Remember there are 4 schedules as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training
c) Beginner Novice Training (this is for people who want to start running, get in shape or are training for 5ks through 10 miler races)
d) Intermediate/Advanced Training (this is for people training for distances ranging from 5Ks to half marathons or just want to get in really good running shape).
3) Please mark your calendar for the Pacers Stores upcoming events:
Capitol Rehab Injury Screening
Tuesday, July 21 | 6:30pm-8:00pm | Pacers Arlington
RSVP for a one-on-one injury screening with a member of the Capitol Rehab staff; 15 minute slots. Contact Robbie at robbie@runpacers.com
to secure time slot.
Pacers Stride & Healthy Running Clinic: Silver Spring
Wednesday, July 29 | 7:00pm | Pacers Silver Spring
Receive complimentary advice on your stride from experts in biomechanics and form. Also in attendance will be nutritionists, trainers, as well as Pacers staff to answer your running and fitness related questions. RSVPs not required but appreciated; send to Allen at allen@runpacers.com
4) Arlington group - meet at Washington and Lee Track again this week. The address is 1301 N Stafford St Arlington, VA 22201 and the track is located on Washington Blvd between N Quincy and N Stafford St.
5) Thought for the week: Developing Vision
The first step in creating an improved future is developing the ability to envision it.
-Vision will ignite the fire of passion, which fuels our commitment to do whatever it takes to achieve excellence.
-Vision allows us to transform dreams of greatness into the reality of achievement through human action.
-Vision has no boundaries and knows no limits. Our vision is what we become in life.
Tuesday, July 14, 2009
Pacers Weekly Update July 13-19
Hello Runners,
Sorry for the delay in posting this blog!
Everyone is doing very well with their training and we look forward to another great week. Please read the updates below:
1) The weekly training schedules are attached. Remember there are 4 schedules as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training
c) Beginner Novice Training (this is for people who want to start running, get in shape or are training for 5ks through 10 miler races)
d) Intermediate/Advanced Training (this is for people training for distances ranging from 5Ks to half marathons or just want to get in really good running shape).
2) If you are doing a marathon, half marathon or 10 miler in the fall and need a separate long run schedule, please let me know and we will send that to you.
3) Arlington group - meet at Washington and Lee Track again this week. The address is 1301 N Stafford St Arlington, VA 22201 and the track is located on Washington Blvd between N Quincy and N Stafford St.
4) Please mark your calendar for the Pacers Stores upcoming events:
Under Armour Night Run Presented by Runner's World
Thursday, July 16 | 7:00pm | Pacers Arlington
Shoe trials, giveaways, food and drinks
Injury Seminar with Dr. Gebaide of the Taschler Center
Saturday, July 18 | 9:45am | Pacers Fairfax
Come with questions on your most nagging pains and learn how to prevent common running injuries. RSVPs not needed but appreciated; send to Colleen at colleen@runpacers.com
Capitol Rehab Injury Screening
Tuesday, July 21 | 6:30pm-8:00pm | Pacers Arlington
RSVP for a one-on-one injury screening with a member of the Capitol Rehab staff; 15 minute slots. Contact Robbie at robbie@runpacers.com to secure time slot.
Pacers Stride & Healthy Running Clinic: Silver Spring
Wednesday, July 29 | 7:00pm | Pacers Silver Spring
Receive complimentary advice on your stride from experts in biomechanics and form. Also in attendance will be nutritionists, trainers, as well as Pacers staff to answer your running and fitness related questions. RSVPs not required but appreciated; send to Allen at allen@runpacers.com
5) REMINDER - Sign up for the Crystal City Twilighter 5K on July 25, 2009. It is a great race and lots of fun after too. If you have not yet used your free entry into a race, you can use it at this one. Please let me know.
6) HYDRATION, HYDRATION, HYDRATION! Remember to keep drinking plenty of fluids before, during and after your runs (especially before Wed workouts and Sunday long runs).
Sorry for the delay in posting this blog!
Everyone is doing very well with their training and we look forward to another great week. Please read the updates below:
1) The weekly training schedules are attached. Remember there are 4 schedules as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training
c) Beginner Novice Training (this is for people who want to start running, get in shape or are training for 5ks through 10 miler races)
d) Intermediate/Advanced Training (this is for people training for distances ranging from 5Ks to half marathons or just want to get in really good running shape).
2) If you are doing a marathon, half marathon or 10 miler in the fall and need a separate long run schedule, please let me know and we will send that to you.
3) Arlington group - meet at Washington and Lee Track again this week. The address is 1301 N Stafford St Arlington, VA 22201 and the track is located on Washington Blvd between N Quincy and N Stafford St.
4) Please mark your calendar for the Pacers Stores upcoming events:
Under Armour Night Run Presented by Runner's World
Thursday, July 16 | 7:00pm | Pacers Arlington
Shoe trials, giveaways, food and drinks
Injury Seminar with Dr. Gebaide of the Taschler Center
Saturday, July 18 | 9:45am | Pacers Fairfax
Come with questions on your most nagging pains and learn how to prevent common running injuries. RSVPs not needed but appreciated; send to Colleen at colleen@runpacers.com
Capitol Rehab Injury Screening
Tuesday, July 21 | 6:30pm-8:00pm | Pacers Arlington
RSVP for a one-on-one injury screening with a member of the Capitol Rehab staff; 15 minute slots. Contact Robbie at robbie@runpacers.com to secure time slot.
Pacers Stride & Healthy Running Clinic: Silver Spring
Wednesday, July 29 | 7:00pm | Pacers Silver Spring
Receive complimentary advice on your stride from experts in biomechanics and form. Also in attendance will be nutritionists, trainers, as well as Pacers staff to answer your running and fitness related questions. RSVPs not required but appreciated; send to Allen at allen@runpacers.com
5) REMINDER - Sign up for the Crystal City Twilighter 5K on July 25, 2009. It is a great race and lots of fun after too. If you have not yet used your free entry into a race, you can use it at this one. Please let me know.
6) HYDRATION, HYDRATION, HYDRATION! Remember to keep drinking plenty of fluids before, during and after your runs (especially before Wed workouts and Sunday long runs).
Thursday, June 18, 2009
Weekly Update June 15-June 21
Hello!
Nice week of training last week. Let's look forward to another good week.
RACE UPDATES: Congrats to Freddie Hausser for doing the Lawyers Have Heart 10K on Saturday, June 13. She ran 58:43! Great job!
1) If you are doing a marathon in the fall and need a separate long run schedule, please let me know and we will send that to you.
2) IMPORTANT Arlington group - We are meeting at Washington and Lee Track on Wed night at 7:00 pm again this week! The address for Washington and Lee Track is: 1300 N Quincy St
Arlington, VA 22201 (basically N Quincy and Washington Blvd).
3) IMPORTANT - Arlington, Fairfax and Silver Spring groups - Long runs are now at 8:00 am meeting at either the Iwo Jima Memorial or Silver Spring Pacers store
4) We have handouts left over from the nutrition talk we did on Sunday. If you need one let me know and we will be sending some over to the Silver Spring group (will send to the store). Also we will post some of the information on the blog.
5) Save the Date for these upcoming races:
a) Run for the Rain Forest 5K – Saturday, June 20, Arlington
b)) Alexandria Waterfront Festival 10K and 5K – Saturday, June 20, Alexandria
C) DON"T MISS THIS BEST RACE OF THE SUMMER - The Crystal Run Twilighter - Saturday, July 25 at 8:00 pm in Crystal City, VA.
Please email or call with any questions. Keep up the great work!
Nice week of training last week. Let's look forward to another good week.
RACE UPDATES: Congrats to Freddie Hausser for doing the Lawyers Have Heart 10K on Saturday, June 13. She ran 58:43! Great job!
1) If you are doing a marathon in the fall and need a separate long run schedule, please let me know and we will send that to you.
2) IMPORTANT Arlington group - We are meeting at Washington and Lee Track on Wed night at 7:00 pm again this week! The address for Washington and Lee Track is: 1300 N Quincy St
Arlington, VA 22201 (basically N Quincy and Washington Blvd).
3) IMPORTANT - Arlington, Fairfax and Silver Spring groups - Long runs are now at 8:00 am meeting at either the Iwo Jima Memorial or Silver Spring Pacers store
4) We have handouts left over from the nutrition talk we did on Sunday. If you need one let me know and we will be sending some over to the Silver Spring group (will send to the store). Also we will post some of the information on the blog.
5) Save the Date for these upcoming races:
a) Run for the Rain Forest 5K – Saturday, June 20, Arlington
b)) Alexandria Waterfront Festival 10K and 5K – Saturday, June 20, Alexandria
C) DON"T MISS THIS BEST RACE OF THE SUMMER - The Crystal Run Twilighter - Saturday, July 25 at 8:00 pm in Crystal City, VA.
Please email or call with any questions. Keep up the great work!
Wednesday, June 10, 2009
Pacers Training Weekly Update June 8 -June 14
Please read the important weekly updates below:
1) Training Schedules for the week are attached to this email. PLEASE NOTE: There are 4 training schedules now as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training - week 2 schedule. There is a line for beginners and intermediate under each day. Also, I have the overall long run schedule. Please email me if you have not received it yet.
c) Beginner Novice Training
d) Intermediate/Advanced Training
If you are doing a marathon in the fall and need a separate long run schedule, please let me know and we will send that to you.
2) IMPORTANT ARLINGTON GROUP - We are meeting at Washington and Lee Track on Wed night at 7:00 pm again this week! The address for Washington and Lee Track is: 1300 N Quincy St
Arlington, VA 22201 (basically N Quincy and Washington Blvd).
3) IMPORTANT - Arlington, Fairfax and Silver Spring groups - starting on this Sunday, June 14 we are going to move the long run to 8:00 am. As it gets warmer and some runs for people get longer, we may have to move it earlier. We will keep you informed.
4) Reminder this Sunday, June 14 - Susannah Kvasnicka and I will be giving a talk on nutrition for running/racing and recovery. We will do it at 10:00 am at Iwo Jima after the long run. Silver Spring group - we will send the packets/handouts to your group too so you will not miss anything. Additionally, we will post the information our blog.
5) Save the Date for these upcoming races:
a) Run for the Rain Forest 5K – Saturday, June 20, Arlington
b)) Alexandria Waterfront Festival 10K and 5K – Saturday, June 20, Alexandria
C) DON"T MISS THIS BEST RACE OF THE SUMMER - The Crystal Run Twilighter - Saturday, July 25 at 8:00 pm in Crystal City, VA.
Please email or call with any questions. Keep up the great work!
1) Training Schedules for the week are attached to this email. PLEASE NOTE: There are 4 training schedules now as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training - week 2 schedule. There is a line for beginners and intermediate under each day. Also, I have the overall long run schedule. Please email me if you have not received it yet.
c) Beginner Novice Training
d) Intermediate/Advanced Training
If you are doing a marathon in the fall and need a separate long run schedule, please let me know and we will send that to you.
2) IMPORTANT ARLINGTON GROUP - We are meeting at Washington and Lee Track on Wed night at 7:00 pm again this week! The address for Washington and Lee Track is: 1300 N Quincy St
Arlington, VA 22201 (basically N Quincy and Washington Blvd).
3) IMPORTANT - Arlington, Fairfax and Silver Spring groups - starting on this Sunday, June 14 we are going to move the long run to 8:00 am. As it gets warmer and some runs for people get longer, we may have to move it earlier. We will keep you informed.
4) Reminder this Sunday, June 14 - Susannah Kvasnicka and I will be giving a talk on nutrition for running/racing and recovery. We will do it at 10:00 am at Iwo Jima after the long run. Silver Spring group - we will send the packets/handouts to your group too so you will not miss anything. Additionally, we will post the information our blog.
5) Save the Date for these upcoming races:
a) Run for the Rain Forest 5K – Saturday, June 20, Arlington
b)) Alexandria Waterfront Festival 10K and 5K – Saturday, June 20, Alexandria
C) DON"T MISS THIS BEST RACE OF THE SUMMER - The Crystal Run Twilighter - Saturday, July 25 at 8:00 pm in Crystal City, VA.
Please email or call with any questions. Keep up the great work!
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