Here is the weekly update for the Pacers Training Groups. Remember, you can also see it on the group blog at http://pacerstraining.blogspot.com/.
1) FAIRFAX WEDNESDAY EVENING GROUP – you will be back at Fairfax High School for training this week at 7:00 pm (arrive early to warm up).
2) Arlington Wednesday Group will meet at 7:00 pm at Iwo Jima Memorial
3) Schedules for week are attached to this email. Call or email with any specific questions or scheduling needs (if you are going to miss the workout).
4) This Friday is the 5th and last of the Pacers 5Ks taking place in Crystal City. It is a great way to spend a Friday evening – give it a try. Here is the registration link or you can sign up onsite: http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5
5) Sunday – Everyone will plan to meet in Arlington at 9:00 am at Iwo Jima Memorial for long run.
6) Reminder - If you cannot make Wed night practice you can attend a track/interval session in Alexandria. Coach Chris Farley will be running the practice. The group meets at 6:00 am at Episcopal HS in Alexandria. Please let me know when you plan to attend the Alexandria session instead of Arlington or Fairfax.
7) If you recently signed up for the training group please let me know if you want to do the Pacers Running Festival Half Marathon and 5K on May 10. You get a free entry with your training group membership. You can do the 5K or Half Marathon.
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858
Tuesday, April 28, 2009
Monday, April 27, 2009
CONGRATS TO GW PARKWAY PARTICIPANTS!
Congratulations to everyone in the group who ran the GW Parkway 10 miler or 5K yesterday! Everyone ran really well and it was a great event - extremly organized and fun.
Here is an update on the results from our group:
10 Miler:
Freddie Hausser - 1:34.10
Jen Grudzien - 1:47:07
Tala Burnison - 1:39:02
Brianne Smith - 1:46:05
Kathy McKnight - did not get her time
5K
Becky Nathan - 2ND PLACE WOMAN - 19:18
Hillari Hawkins - 28:45
Amy Dearborn - 35:12
Camila Jones - 34:39
Keep up the great work!
Here is an update on the results from our group:
10 Miler:
Freddie Hausser - 1:34.10
Jen Grudzien - 1:47:07
Tala Burnison - 1:39:02
Brianne Smith - 1:46:05
Kathy McKnight - did not get her time
5K
Becky Nathan - 2ND PLACE WOMAN - 19:18
Hillari Hawkins - 28:45
Amy Dearborn - 35:12
Camila Jones - 34:39
Keep up the great work!
Saturday, April 25, 2009
Change of Location for Long Run Tomorrow, Sunday, April 26
Since many people in our training group are running the GW Parkway classic - let's meet at the finish area, Oronoco Bay Park for the race at 7:45 am for our group run. We can run from there and then try to see the other group members who are racing. Please email me or call me if you are planning to meet here in the morning for the run. My cell is 703-336-9858. Call with any questions and look forward to seeing you!
Here are directions to the Oronoco Bay Park:
Directions:
Oronoco Bay Park is located at the intersection of Union Street and Lee Street on the Potomac in Old Town, Alexandria (701 N. Lee Street).
The easiest access road from Washington Street to the park is via Pendleton Street
From Washington Street, head east on Pendleton Street until you reach North Fairfax Street
Head north on North Fairfax Street for one block to Wythe Street
The bus loading zone is near the corner of Wythe Street and North Fairfax Street
Note: the GW Parkway is called Washington Street in Old Town Alexandria
From points south of Old Town:
Take Route 1 North to Pendleton Street
Turn right (east) on Pendleton Street
Turn left (north) on North Fairfax Street to access the park and bus loading zone
From points north of Old Town
Take the GW Parkway South
Turn left (east) onto Pendleton Street
Note: the GW Parkway is called Washington Street in Old Town, Alexandria
Follow the directions above to reach the park
Runners can also take Route 110 South which turns into Route 1 South
Here are directions to the Oronoco Bay Park:
Directions:
Oronoco Bay Park is located at the intersection of Union Street and Lee Street on the Potomac in Old Town, Alexandria (701 N. Lee Street).
The easiest access road from Washington Street to the park is via Pendleton Street
From Washington Street, head east on Pendleton Street until you reach North Fairfax Street
Head north on North Fairfax Street for one block to Wythe Street
The bus loading zone is near the corner of Wythe Street and North Fairfax Street
Note: the GW Parkway is called Washington Street in Old Town Alexandria
From points south of Old Town:
Take Route 1 North to Pendleton Street
Turn right (east) on Pendleton Street
Turn left (north) on North Fairfax Street to access the park and bus loading zone
From points north of Old Town
Take the GW Parkway South
Turn left (east) onto Pendleton Street
Note: the GW Parkway is called Washington Street in Old Town, Alexandria
Follow the directions above to reach the park
Runners can also take Route 110 South which turns into Route 1 South
Monday, April 20, 2009
Q & A with Pacers Training
Question: When Should I Replace My Running Shoes?
Answer: Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries.
So how do you know when it is time? Don't use the treads of your shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing shoes that no longer have adequate cushioning.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you are a road runner you will need to replace shoes sooner than treadmill runners.
Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. Other ideas include recording the date in your running journal or writing the purchase date on the inside of each shoe's tongue.
Answer: Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries.
So how do you know when it is time? Don't use the treads of your shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing shoes that no longer have adequate cushioning.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you are a road runner you will need to replace shoes sooner than treadmill runners.
Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. Other ideas include recording the date in your running journal or writing the purchase date on the inside of each shoe's tongue.
April 20-26 Weekly Training Update
Hello Everyone,
Congrats on another good week of training. Just a reminder to please continue to check out the Pacers Training Group blog for the weekly update and other news, pictures, race results and training tips. Here is the web address: http://pacerstraining.
Race Updates - Congrats to Amy Dearborn and Hillari Hawkins for doing the 5K on Friday night! Hillari finished in 30:21 and Amy finished in 30:39.
Here are some updates:
1) FAIRFAX– CHANGE IN LOCATION FOR WEDNESDAY. The Fairfax HS track will not be open so please go to George Mason University Track. Here is a link to obtain directions to the track: http://gomason.cstv.com/school-bio/gmu-directions.html
2) Schedules for week are attached to this email. Call or email with any specific questions or scheduling needs (if you are going to miss the workout).
2) Wednesday night workout - we will have coaches at both locations in
a)
b)
3) This Friday is the 4th of Pacers 5Ks taking place in
5) Sunday - Everyone will plan to meet in
6) If you cannot make Wed night practice you can attend a track/interval session in
7) If you recently signed up for the training group please let me know if you want to do the Pacers Running Festival Half Marathon and 5K on May 10. You get a free entry with your training group membership. You can do the 5K or Half Marathon.
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858
Wednesday, April 15, 2009
Wednesday Mornings as an Option
Just a reminder that if you cannot make a Wednesday night workout at the Arlington or Fairfax locations then there is an option to attend a Wednesday morning workout in Alexandria at Episcopal High School Track starting at 6:00 am. Coach Chris Farley will be coaching you through the workout. If you do decide to attend a Wednesday morning workout one week - please let me know in advance.
Silver Spring Beginners Only Group Starting Wednesday May 6
Please spread the word to any of your friends or family who are interested in starting a running program or coming back to running after a long hiatus. Pacers is starting a "Beginners Running 101 Group" starting on Wednesday, May 6 from the Silver Spring Store. The group will meet on Wednesday nights at 7:00 pm and on Sundays at 9:00 am. They can email bridget@runpacers for more information.
Tuesday, April 14, 2009
Pacers Weekly Update April 13-19
Hello Everyone,
I will continue to email you the weekly updates but you can now easily access them anytime and find other training news and tips on our new blog for the Pacers Training Program. We will start having pictures too of the races and results. Here is the web address: http://pacerstraining.blogspot.com/
Here are some weekly updates:1) Schedules for week are attached to this email. Call or email with any specific questions or scheduling needs (if you are going to miss the workout).
2) Wednesday night workout - we will have coaches at both locations in Arlington and Fairfax a) Arlington Wed night Workout at Iwo Jima memorial. Ready to go at 7 pm (already warmed up and ready to start intervals). Coach Matt and I will be there waiting for you. b) Fairfax Wed night Workout at Fairfax High School. Ready to go at 7 pm (warmed up and ready to start intervals). Susannah will be there ready to get you moving.
3) This Friday is the second of Pacers 5Ks taking place in Crystal City. They will take place every Friday through May 1. Even better turnout this past week. . Here is the registration link:
http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5
5) Sunday Long Run - Everyone will plan to meet in Arlington at 9:00 am at Iwo Jima Memorial.
6) If you cannot make Wed night practice you can attend a track/interval session in Alexandria. Coach Chris Farley will be running the practice. The group meets at 6:00 am at Episcopal HS in Alexandria. Please let me know when you plan to attend the Alexandria session instead of Arlington or Fairfax.
7) Other Upcoming races - a) GW Parkway Classic 10 miler - April 26 c) Pacers Running Festival Half marathon and 5K - May 10d) National Police Week 5K - May 16
8) TIP OF THE WEEK - Here are some quick tips for running hills. Running hill repeats in training helps you to use muscle groups that are similar to sprinting. This will enhance your speed by building some good leg strength and some flexibility in your hips.
As you approach an uphill, make sure you have good running form. Your arms should be at a 90 degree angle and should be moving forward and back (rotating at the shoulder not elbow), not side to side.
Run tall - your back should be straight and erect. You can lean in slightly from the hips, but make sure you're not hunched over.
Try to drive your knees straight forward and up (parallel with the hill) to create momentum. This will also snap your heels through quicker allowing you to hold a faster cadence.
As you reach the top of the hill, you can begin your normal stride again. As you become more efficient at running hills you will start passing people at this point (if you are racing).
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858
I will continue to email you the weekly updates but you can now easily access them anytime and find other training news and tips on our new blog for the Pacers Training Program. We will start having pictures too of the races and results. Here is the web address: http://pacerstraining.blogspot.com/
Here are some weekly updates:1) Schedules for week are attached to this email. Call or email with any specific questions or scheduling needs (if you are going to miss the workout).
2) Wednesday night workout - we will have coaches at both locations in Arlington and Fairfax a) Arlington Wed night Workout at Iwo Jima memorial. Ready to go at 7 pm (already warmed up and ready to start intervals). Coach Matt and I will be there waiting for you. b) Fairfax Wed night Workout at Fairfax High School. Ready to go at 7 pm (warmed up and ready to start intervals). Susannah will be there ready to get you moving.
3) This Friday is the second of Pacers 5Ks taking place in Crystal City. They will take place every Friday through May 1. Even better turnout this past week. . Here is the registration link:
http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5
5) Sunday Long Run - Everyone will plan to meet in Arlington at 9:00 am at Iwo Jima Memorial.
6) If you cannot make Wed night practice you can attend a track/interval session in Alexandria. Coach Chris Farley will be running the practice. The group meets at 6:00 am at Episcopal HS in Alexandria. Please let me know when you plan to attend the Alexandria session instead of Arlington or Fairfax.
7) Other Upcoming races - a) GW Parkway Classic 10 miler - April 26 c) Pacers Running Festival Half marathon and 5K - May 10d) National Police Week 5K - May 16
8) TIP OF THE WEEK - Here are some quick tips for running hills. Running hill repeats in training helps you to use muscle groups that are similar to sprinting. This will enhance your speed by building some good leg strength and some flexibility in your hips.
As you approach an uphill, make sure you have good running form. Your arms should be at a 90 degree angle and should be moving forward and back (rotating at the shoulder not elbow), not side to side.
Run tall - your back should be straight and erect. You can lean in slightly from the hips, but make sure you're not hunched over.
Try to drive your knees straight forward and up (parallel with the hill) to create momentum. This will also snap your heels through quicker allowing you to hold a faster cadence.
As you reach the top of the hill, you can begin your normal stride again. As you become more efficient at running hills you will start passing people at this point (if you are racing).
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858
Monday, April 13, 2009
Pacers Training Group at Cherry Blossom!
Great job to everyone who ran at Cherry Blossom!
Kylie Murray1:50:58
Freddie Hausser 1:33:28
Erica Pacheco 1:13:15
William Kuper 1:03:57
Kylie Murray1:50:58
Freddie Hausser 1:33:28
Erica Pacheco 1:13:15
William Kuper 1:03:57
Zac Andereck 1:00:58
Tuesday, April 7, 2009
April 6-April 12
Hello Everyone,
It was a good racing week for the group! Congrats to the following who competed at the Pacers Friday Crystal City 5K and the Cherry Blossom:
Becky Nathan - Crystal 5K
Amy Dearborn - Crystal 5K in 32:20 (253 out of 338 people)
Freddie Hausser - Cherry Blossom - new personal best - 1:33.28 (2979/8288)
Kylie Murray - Cherry Blossom - first time ever did a 10 miler - 1:50.58 (6770/8288)
Here are some weekly updates:1) Schedules for week are attached to this email. Call or email with any specific questions or scheduling needs (if you are going to miss the workout).
2) Wednesday night workout - we will have coaches at both locations in Arlington and Fairfax a) Arlington Wed night Workout at Iwo Jima memorial. Ready to go at 7 pm (already warmed up and ready to start intervals). Coach Matt and I will be there waiting for you. b) Fairfax Wed night Workout at Fairfax High School. Ready to go at 7 pm (warmed up and ready to start intervals). Susannah will be there ready to get you moving.
3) This Friday is the second of Pacers 5Ks taking place in Crystal City. They will take place every Friday through May 1. Great turnout first week. You can register for all of them at once for $50 or sign up for each race individually for $15 per race. Here is the registration link at active.com:
http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5
5) Sunday Long Run - This Sunday it is Easter but we are still planning on a run. If you have to run earlier let me know or if you can't make it. Everyone will plan to meet in Arlington at 9:00 am at Iwo Jima Memorial.
6) If you cannot make Wed night practice you can attend a track/interval session in Alexandria. Coach Chris Farley will be running the practice. The group meets at 6:00 am at Episcopal HS in Alexandria. Please let me know when you plan to attend the Alexandria session instead of Arlington or Fairfax.
7) Other Upcoming races - you get one free entry to a race as part of the program. Please email or let me know if you want to do any of these and I will register you:a) Silver Spring Earth Day 8K - April 19b) GW Parkway Classic 10 miler - April 26 c) Pacers Running Festival Half marathon and 5K - May 10d) National Police Week 5K - May 16
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858
It was a good racing week for the group! Congrats to the following who competed at the Pacers Friday Crystal City 5K and the Cherry Blossom:
Becky Nathan - Crystal 5K
Amy Dearborn - Crystal 5K in 32:20 (253 out of 338 people)
Freddie Hausser - Cherry Blossom - new personal best - 1:33.28 (2979/8288)
Kylie Murray - Cherry Blossom - first time ever did a 10 miler - 1:50.58 (6770/8288)
Here are some weekly updates:1) Schedules for week are attached to this email. Call or email with any specific questions or scheduling needs (if you are going to miss the workout).
2) Wednesday night workout - we will have coaches at both locations in Arlington and Fairfax a) Arlington Wed night Workout at Iwo Jima memorial. Ready to go at 7 pm (already warmed up and ready to start intervals). Coach Matt and I will be there waiting for you. b) Fairfax Wed night Workout at Fairfax High School. Ready to go at 7 pm (warmed up and ready to start intervals). Susannah will be there ready to get you moving.
3) This Friday is the second of Pacers 5Ks taking place in Crystal City. They will take place every Friday through May 1. Great turnout first week. You can register for all of them at once for $50 or sign up for each race individually for $15 per race. Here is the registration link at active.com:
http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5
5) Sunday Long Run - This Sunday it is Easter but we are still planning on a run. If you have to run earlier let me know or if you can't make it. Everyone will plan to meet in Arlington at 9:00 am at Iwo Jima Memorial.
6) If you cannot make Wed night practice you can attend a track/interval session in Alexandria. Coach Chris Farley will be running the practice. The group meets at 6:00 am at Episcopal HS in Alexandria. Please let me know when you plan to attend the Alexandria session instead of Arlington or Fairfax.
7) Other Upcoming races - you get one free entry to a race as part of the program. Please email or let me know if you want to do any of these and I will register you:a) Silver Spring Earth Day 8K - April 19b) GW Parkway Classic 10 miler - April 26 c) Pacers Running Festival Half marathon and 5K - May 10d) National Police Week 5K - May 16
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858
Friday, April 3, 2009
March 30 - April 5
It is Cherry Blossom week. Good luck to anyone planning to run! We made some modifications to the attached schedules if you are planning to run it. We also will modify your Wednesday workout a bit this week.
Here are some weekly updates:
1) Schedules for week are attached to this email. Call or email with any specific questions or scheduling needs (if you are going to miss the workout).
2) Wednesday night workout - we will have coaches at both locations in Arlington and Fairfax a) Arlington Wed night Workout at Iwo Jima memorial. Ready to go at 7 pm (already warmed up and ready to start intervals). Coach Matt and I will be there waiting for you. b) Fairfax Wed night Workout at Fairfax High School. Ready to go at 7 pm (warmed up and ready to start intervals). Susannah and Chris will be there ready to get you moving.
3) This Friday is the first of Pacers 5Ks taking place in Crystal City. They will take place every Friday through May 1. These can be a great addition to your training and will be fun! You can register for all of them at once for $50 or sign up for each race individually for $15 per race. Here is the registration link at active.com:
http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5
4) This Thursday, April 2 is the motivational lecture by running legend Dick Beardsley at 7:30 pm at the Dome in Rosslyn. This is compliments of Pacers and will be a great evening. You can find out more and RSVP by going to this link: http://www.runpacers.com/beardsley.html
5) Sunday Long Run - Everyone will meet in Arlington at 9:00 am at Iwo Jima Memorial. This week we may run down and cheer on those in our group who are running Cherry Blossom as part of the long run.
6) Other Upcoming races: a) Silver Spring Earth Day 8K - April 19b) GW Parkway Classic 10 miler - April 26 c) Pacers Running Festival Half marathon and 5K - May 10d) National Police Week 5K - May 16
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858
Here are some weekly updates:
1) Schedules for week are attached to this email. Call or email with any specific questions or scheduling needs (if you are going to miss the workout).
2) Wednesday night workout - we will have coaches at both locations in Arlington and Fairfax a) Arlington Wed night Workout at Iwo Jima memorial. Ready to go at 7 pm (already warmed up and ready to start intervals). Coach Matt and I will be there waiting for you. b) Fairfax Wed night Workout at Fairfax High School. Ready to go at 7 pm (warmed up and ready to start intervals). Susannah and Chris will be there ready to get you moving.
3) This Friday is the first of Pacers 5Ks taking place in Crystal City. They will take place every Friday through May 1. These can be a great addition to your training and will be fun! You can register for all of them at once for $50 or sign up for each race individually for $15 per race. Here is the registration link at active.com:
http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5
4) This Thursday, April 2 is the motivational lecture by running legend Dick Beardsley at 7:30 pm at the Dome in Rosslyn. This is compliments of Pacers and will be a great evening. You can find out more and RSVP by going to this link: http://www.runpacers.com/beardsley.html
5) Sunday Long Run - Everyone will meet in Arlington at 9:00 am at Iwo Jima Memorial. This week we may run down and cheer on those in our group who are running Cherry Blossom as part of the long run.
6) Other Upcoming races: a) Silver Spring Earth Day 8K - April 19b) GW Parkway Classic 10 miler - April 26 c) Pacers Running Festival Half marathon and 5K - May 10d) National Police Week 5K - May 16
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858
Pacers Training Program Blog
All- This is going to be the new home for all the information about the Pacers Training Program.
We are getting a lot of interest about the program and needed to direct the participates to a place to keep you guys informed. Bridget will update this page at least weekly.
Participates in the program can add comments, post pictures, or really add anything you think is relevant to the training program.
We have a lot of exciting events coming up and already we have a number of members in the program who are racing 5Ks up to marathons this Spring. The group really has some momentum and we are looking forward to a great Summer and Fall.
Thanks for everyone who came out to the Dick Beardsley event last night. Dick was really blown away that we were able to get over 100 people out on a rainy Thursday night.
See you next week.
Chris
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