Pacers Training Groups Update May 25-May 31

Hi Everyone,

Hope you had a great Memorial Day weekend and enjoyed the nice weather! Please read the updates below because there are some changes coming up to location and times:

1) Training Schedules for the week are attached to this email. Silver Spring Group - you have a separate training sheet - it is labeled as Silver Spring training.

2) Fairfax group – Fairfax High School for training this week at 7:00 pm.

3) Arlington Wednesday Group will meet at 7:00 pm at Iwo Jima Memorial. PLEASE NOTE: The following week, June 3rd, we are going to meet at the Washington and Lee Track for a change of pace. It will be at the same time.

4) Arlington, Fairfax and Silver Spring groups - starting on 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.

5) Please mark your calendars for 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.

6) We will be starting a specific Marine Corp Marathon Training schedule next week (since may have requested this).

7) Save the Date for these upcoming races:
a) Fit Families 5K/1 mile – Saturday, June 6, Fairfax
b) Run for the Rain Forest 5K – Saturday, June 20, Arlington
c) Alexandria Waterfront Festival 10K and 5K – Saturday, June 20, Alexandria
d) DON"T MISS THIS BEST RACE OF THE SUMMER - The Crystal Run Twilighter - Saturday, July 25 at 8:00 pm in Crystal City, VA.

2nd Principle fo Good Training - Progression

The second principle of good training is progression. This is when you make gradual changes in your training. This is where runners learn to increase mileage early in their training and gradually work toward interval training as the program progresses along. Usually a lot of runners peak too soon; that's why it is better to progress at a slower rate. Gradually work into your interval training sessions. Let your current race pace dictate your early workouts and adjust toward your goal pace for later workouts in the season.

Pacers Training Update May 18-24

Hi Everyone,

I apologize for the delay in the training schedules -- I had to go out of town unexpectedly. Should be a great week of training/recovery for our groups! Remember to continue to check out the blog for the updates and other training tips -- http://pacerstraining.blogspot.com/.

Here are some updates:

1) Training Schedules attached to this email. Silver Spring Group - you have a separate training sheet - it is labeled as Silver Spring training.

2) Fairfax group – you will be back at Fairfax High School for training this week at 7:00 pm (arrive early to warm up).

3) Arlington Wednesday Group will meet at 7:00 pm at Iwo Jima Memorial

4) Silver Spring Group - meet again at the Pacers Silver Spring store at 7:00 pm.

5) Check out the blog to see the 2nd of the 5 Principles of Training. Think about it during your training this week.

6) Sunday Long Run in Arlington and Silver Spring - We will have a group meeting at Iwo Jima at 9:00 am as usual. Also, the beginner Silver Spring Group will be meeting at 9:00 am from the Pacers Store. Chad and Sarah will be leading the Silver Spring group this weekend.

7) Save the Date for these upcoming races:

a) Fit Families 5K/1 mile – Saturday, June 6, Fairfax

b) Run for the Rain Forest 5K – Saturday, June 20, Arlington

c) Alexandria Waterfront Festival 10K and 5K – Saturday, June 20, Alexandria

Call or email with any questions.

Sincerely,

Bridget

Pacers Training Groups

703-336-9858

Pacers Training Weekly Update May 11-17

It was a great weekend of running! Congrats to everyone who ran in the Pacers Running Festival 5K or Half Marathon or any other races! Here are some results for people in our training groups - strong performances. If I am missing anyone, please email me to let me know. Remember, you can also see it on the group blog at http://pacerstraining.blogspot.com/.

5K Pacers Running Fest

Amy Dearborn - 32:54

Brianne Smith - 28:51

Half Marathon Pacers Running Fest

Freddie Hausser - 2:30:50

Kylie Murray - 2:30:52

Mary Gleason - 2:22:07

Phil Walgreen - 1:57:53

Becky Nathan - 1:31:58

Tasha Stryker - 1:37:59

Reston 5K on Saturday

Gina Flacco - 31:41

Other Updates:

1) Fairfax 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) Silver Spring Group - meet again at the Pacers Silver Spring store at 7:00 pm. Great first night last Wednesday!

4) I will be sending training schedules for the week tonight. Sorry for the delay. For everyone, today is a recovery day - take the day off, cross train or run an easy 30 minutes.

5) Check out the blog to see the 2nd of the 5 Principles of Training. Think about it during your training this week. http://pacerstraining.blogspot.com/.

5) Reminder - Pizza in the Park night in Arlington on Wednesday, May 13! After the run/workout that night we will have some pizza and celebrate some good training and racing through the winter and soggy spring months. The Fairfax group will be doing something similar in the next couple weeks.

5) Sunday Long Run in Arlington and Silver Spring - We will have a group meeting at Iwo Jima at 9:00 am as usual. Also, the beginner Silver Spring Group will be meeting at 9:00 am from the Pacers Store.

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 to start the warm up at Episcopal HS in Alexandria. Please let me know in advance if you plan to attend.

Fairfax Track Practice changed to GMU for 5/6

Hi everyone.
It looks like there is another game tonight at Fairfax High School. Let's plan to meet at GMU at 7:00 for our workout. Hopefully, the rain will hold off and we will have a nice night to workout! I hope to see you all there.
Susannah

1st Prinicple of Good Training

There are 5 Principles of Good Training. We will post 1 principle per week so you can think about it during your training for that week. The first principle is:

Moderation
Injury and burnout are the two biggest problems that any runner experiences. The most common cause is over training. It is better to under train that to over train as a runner ("LESS IS MORE"). You should be able to have a conversation while you are running on easy days. If you cannot do this, then that means you are training too hard on those given days. The stress of hard training all the time leads to injury and sickness (colds and nagging injuries). After most daily runs you should feel refreshed, not tired. Usually after workouts/Wed night practices you may feel fatigued, but not totally spent. The idea is to gain strength from the workout and not have the workout leave you completely exhausted and fatigued (you should get that feeling after a race not a workout). Moderation should always be your first training principle.

Pacers Weekly Update May 4-10

Hello Everyone,

Here is the weekly update for the Pacers Training Groups.

Race Updates:

Congrats to Amy Dearborn for doing another Friday night Crystal City 5K. Amy finished in 33:36! Also, congrats to Phil Walgreen for getting himself healthy and back to running. He completed the Race for Hope 5K in 23:18! Phil will be back at Wed night practice in Arlington.

Other Updates:

1) Fairfax 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) Silver Spring is starting the beginners only training group from the Silver Spring Pacers Store at 7:00 pm on Wed night. This will be the first meeting of the group. The group will also meet on Sunday mornings at 9:00 am from the store. Anyone can come try it out for a few sessions free of charge. Spread the word to any friends or family that might have an interest in running.

4) 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).

5) Mark your calendars for Pizza in the Park night in Arlington on Wednesday, May 13! After the run/workout that night we will have some pizza and celebrate the following:

- getting through the cold winter/early spring running season;

- Recent race finishers - GW Parkway Classic, Pacers Half Marathon or 5K finishers, and Crystal City 5K;

-Kick off the summer/fall training season (Marine Corp Marathon training, Army 10 miler training and 5K/10K training)

5) Sunday Long Run – We will change the location of the long run to somewhere near the Pacers Running Festival Location. I will email you the exact location by Thursday of this week.

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 in advance if you plan to attend.