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