Training Update August 3-August 9

Hello Everyone,

Happy August and good week of training last week. Remember to keep drinking lots of fluids during the day every day - not only on days that you have a workout or long run.

1) Congrats to Mary Gleason who raced the Rock and Roll Chicago Half Marathon this weekend! She pushed herself at the end to break the 2 hour mark and finished in 1:58.12! Great job!

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 9 is at 6:30 am.

4) Arlington group - we are continuing to meet at Washington and Lee track every week unless you hear otherwise.

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. At practice on Wed we will discuss organizing 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) Arlington/Fairfax groups - I will not be at practice this Wednesday, Aug 5; Sunday, August 9 or Wednesday, August 12. I have to go away but Coach Edmund Burke will be running the show. He is road racing legend in this DC metro area and an Olympic Trials marathon qualifier. He is a great coach and also coaches at American University. You can learn a lot from him!

7) Quote/Thought for the Week:

I can accept failure. Everyone fails at something. But I can't accept not trying.
-Michael Jordan

Please call or email if you have any questions. Keep up the great work!

Sincerely,
Bridget