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).