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!