Pacers Training Program

Pacers Training Update Jan 26-Feb1

2010-01-28T11:25:00.000-08:00

Hi Everyone,

Great week of training last week!

Here are some weekly updates:
1) Training Schedules attached to this email. PLEASE NOTE: The 5K-10K schedule is coming a little later. I typed it all out but lost it somehow on my computer.

a) 5K/10K/Base Training Schedule for Beginners and Intermediate/Advanced Runners - COMING LATER TODAY

b) March Half Marathon Schedule (National and Shamrock half marathons)

c) April 10 Miler Schedule (for Cherry Blossom and GW Parkway)

2) We will be holding track practice in Arlington and Fairfax on Wed night - ready to start at 7:00 pm (please arrive about 10 minutes early to warm up and get an understanding of what you will be doing).

3) Sunday long run January 31 at 8:30 am at Iwo Jima Memorial in Arlington.

4) UPDATE STARTING FEB 8 - we will be adding a meeting day to our program. We will be holding tempo/fartlek runs on Monday nights in Arlington at 7:00 pm. We will generally be meeting at Washington and Lee High School but sometimes the meeting place will be Iwo Jima depending on the run. Zak Andereck will be the coach for these runs and we will always let you know a week prior where to meet for the run.

5) Pacers Store Event of the Week -
FREE Injury Clinic

When Thursday, January 28, 2010, 6:30 – 8pm
Where Pacers of Arlington (Clarendon)
2100 Clarendon Blvd.
Arlington, VA 22201
Note Do you have an injury or pain that hurts when you run?
Get a FREE screening from Pacers’ Team Physical Therapist Robert Gillanders, DPT, a.k.a. “Doctor G”.
Doctor G will spend 10-15 minutes with you (one on one) and recommend stretches and strength training techniques to address your specific needs. First come, first served.

6) Tip of the Week: Nutrition for Winter Running
What is a big nutritional mistake made by winter athletes? Failing to drink enough fluids is a major problem among winter athletes - runners and winter hikers alike. Cold blunts the thirst mechanism; you will feel less thirsty despite significant sweat loss. That is, winter athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breath in cold dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water. So keep drinking fluids and always bring some with you to practices.
What's best to eat to warm up after running? If you become chilled by the winter weather, as can easily happen if you wear sweaty, wet clothing or forget to wear a hat, the best way to warm yourself up is to consume warm carbohydrates - hot cocoa, mulled cider, and steaming soup, as well as oatmeal, chili, and pasta. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery. Cold foods and fluids on the other had can chill your body.
Why do we gain weight in the winter? Some people eat more because they are bored and less active. Instead of going out running, they are eating mindlessly in front of the television. For others, the change of seasons has a marked affect upon their mood (known as Seasonal Affective Disorder). Changes in brain chemicals increase carbohydrate cravings and the desire to eat more. Holiday temptations also contribute to weight gain. One weight management solution is to stay active in the winter. Come to the group and get moving and socialize. You may benefit from getting the sunlight too when you are outside -- it helps to battle the winter blues.
-source: article "Winter and Nutrition: Fueling for cold weather exercise" by Nancy Clark
7) Quote of the Week: "Mental will is a muscle that needs exercise, just like the muscles of the body."
-Lynn Jennings

8) As always, Pacers Fun Run Reminders: Here is a link to the list of all the fun runs to keep fit during this cold time.
http://runpacers.com/Content/Training.cfm?carttoken=S7469A4102809064419&Category=12

9) Here is a link to the other Pacers 2010 races for the year. Mark your calendar now and start thinking about your goals!

http://www.runpacers.com/pacers_races/

*The Valentines Day Race, 'Run the One You're With" is the next race on Feb 14 from the Pentagon Row Pacers Store. Sign up today!

Keep moving forward each week and you will improve. Call with any questions at 703-336-9858.

Sincerely,
Bridget
Pacers Training Groups
703-336-9858

Training Update August 3-August 9

2009-08-03T15:50:00.000-07:00

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

Training Update July 27-Aug 2

2009-07-28T09:10:00.001-07:00

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!

Training Update July 20-26

2009-07-23T11:32:00.000-07:00

Hello Runners,

Is it really July in Washington DC? It certainly was an enjoyable last week of terrific training weather! Please read the updates below:

1) CRYSTAL CITY TWILIGHT 5K race is on Saturday at 8:00 pm. Please sign up if you did not yet. Also, as part of your membership to the group, you receive 1 free race entry. If you have not used it yet and want to for this race please email me. This will be a fun, great race. GOOD LUCK.

2) The weekly training schedules are attached. The schedules factor in the Saturday night race for those who are racing. 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).

3) Please mark your calendar for the Pacers Stores upcoming events:

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
4) 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.

5) Thought for the week: Developing Vision

The first step in creating an improved future is developing the ability to envision it.
-Vision will ignite the fire of passion, which fuels our commitment to do whatever it takes to achieve excellence.
-Vision allows us to transform dreams of greatness into the reality of achievement through human action.
-Vision has no boundaries and knows no limits. Our vision is what we become in life.

Pacers Weekly Update July 13-19

2009-07-14T13:00:00.000-07:00

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).

Weekly Update June 15-June 21

2009-06-18T12:38:00.000-07:00

Hello!

Nice week of training last week. Let's look forward to another good week.

RACE UPDATES: Congrats to Freddie Hausser for doing the Lawyers Have Heart 10K on Saturday, June 13. She ran 58:43! Great job!

1) If you are doing a marathon in the fall and need a separate long run schedule, please let me know and we will send that to you.

2) IMPORTANT Arlington group - We are meeting at Washington and Lee Track on Wed night at 7:00 pm again this week! The address for Washington and Lee Track is: 1300 N Quincy St
Arlington, VA 22201 (basically N Quincy and Washington Blvd).

3) IMPORTANT - Arlington, Fairfax and Silver Spring groups - Long runs are now at 8:00 am meeting at either the Iwo Jima Memorial or Silver Spring Pacers store

4) We have handouts left over from the nutrition talk we did on Sunday. If you need one let me know and we will be sending some over to the Silver Spring group (will send to the store). Also we will post some of the information on the blog.

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

Please email or call with any questions. Keep up the great work!

Pacers Training Weekly Update June 8 -June 14

2009-06-10T09:59:00.000-07:00

Please read the important weekly updates below:

1) Training Schedules for the week are attached to this email. PLEASE NOTE: There are 4 training schedules now as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training - week 2 schedule. There is a line for beginners and intermediate under each day. Also, I have the overall long run schedule. Please email me if you have not received it yet.
c) Beginner Novice Training
d) Intermediate/Advanced Training

If you are doing a marathon in the fall and need a separate long run schedule, please let me know and we will send that to you.

2) IMPORTANT ARLINGTON GROUP - We are meeting at Washington and Lee Track on Wed night at 7:00 pm again this week! The address for Washington and Lee Track is: 1300 N Quincy St
Arlington, VA 22201 (basically N Quincy and Washington Blvd).

3) IMPORTANT - Arlington, Fairfax and Silver Spring groups - starting on this 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.

4) Reminder this 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.

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

Please email or call with any questions. Keep up the great work!

Arlington Group - Meet at Washington and Lee High School Tomorrow

2009-06-02T16:07:00.000-07:00

This is a reminder that we will be meeting at Washington and Lee High School Track tomorrow night.

Here is the address in case you need to google:

1300 N Quincy St.
Arlington, VA
22207

We will start at 7:00 pm so please come and try to warm up a bit prior to 7:00 pm. Let's try to meet near the entrance to the track. I will put out my Pacers Banner.

Call my cell(703-336-9858) if you have any questions at all. Drink lots of fluids tomorrow in case it is hot like today.

Pacers Training Weekly Update June 1-June 7

2009-06-02T16:06:00.000-07:00

Happy June! Please read the important updates below. Don't forget - you can also get the latest info, pictures from the groups and changes in schedule/location on the Pacers Training blog - http://pacerstraining.blogspot.com.

1) Training Schedules for the week are attached to this email. PLEASE NOTE: There are 4 training schedules now as follows:
a) Silver Spring Beginner Training - please follow the schedule labeled SILVER SPRING
b) Marine Corp Marathon Training - week 1 schedule. There is a line for beginners and intermediate under each day. Also, I have the overall long run schedule. If you want a copy please email me and I will send you the overall long run schedule so you can put it on your calendar.
c) Beginner Novice Training
d) Intermediate/Advanced Training

2) VERY IMPORTANT ARLINGTON GROUP - We are meeting at Washington and Lee Track on Wed night at 7:00 pm this week! The address for Washington and Lee Track is: 1300 N Quincy St
Arlington, VA 22201 (basically N Quincy and Washington Blvd).

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

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) 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.

Pacers Training Groups Update May 25-May 31

2009-05-26T09:04:00.001-07:00

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

2009-05-19T14:47:00.000-07:00

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

2009-05-19T10:07:00.000-07:00

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

2009-05-11T09:54:00.000-07:00

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

2009-05-06T07:53:00.000-07:00

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

2009-05-04T14:22:00.000-07:00

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

2009-05-04T14:21:00.000-07:00

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.

Pacers Training Weekly Update April 27-May 3

2009-04-28T04:22:00.000-07:00

Here is the weekly update for the Pacers Training Groups. Remember, you can also see it on the group blog at http://pacerstraining.blogspot.com/.

1) FAIRFAX WEDNESDAY EVENING 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) 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).

4) This Friday is the 5th and last of the Pacers 5Ks taking place in Crystal City. It is a great way to spend a Friday evening – give it a try. Here is the registration link or you can sign up onsite: http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5

5) Sunday – Everyone will plan to meet in Arlington at 9:00 am at Iwo Jima Memorial for long run.

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 when you plan to attend the Alexandria session instead of Arlington or Fairfax.

7) If you recently signed up for the training group please let me know if you want to do the Pacers Running Festival Half Marathon and 5K on May 10. You get a free entry with your training group membership. You can do the 5K or Half Marathon.

Please call or email with any questions and look forward to seeing you this week.

Sincerely,

Bridget

cell: 703-336-9858

CONGRATS TO GW PARKWAY PARTICIPANTS!

2009-04-27T15:16:00.000-07:00

Congratulations to everyone in the group who ran the GW Parkway 10 miler or 5K yesterday! Everyone ran really well and it was a great event - extremly organized and fun.

Here is an update on the results from our group:

10 Miler:
Freddie Hausser - 1:34.10
Jen Grudzien - 1:47:07
Tala Burnison - 1:39:02
Brianne Smith - 1:46:05
Kathy McKnight - did not get her time

5K
Becky Nathan - 2ND PLACE WOMAN - 19:18
Hillari Hawkins - 28:45
Amy Dearborn - 35:12
Camila Jones - 34:39

Keep up the great work!

Change of Location for Long Run Tomorrow, Sunday, April 26

2009-04-25T09:57:00.000-07:00

Since many people in our training group are running the GW Parkway classic - let's meet at the finish area, Oronoco Bay Park for the race at 7:45 am for our group run. We can run from there and then try to see the other group members who are racing. Please email me or call me if you are planning to meet here in the morning for the run. My cell is 703-336-9858. Call with any questions and look forward to seeing you!

Here are directions to the Oronoco Bay Park:
Directions:
Oronoco Bay Park is located at the intersection of Union Street and Lee Street on the Potomac in Old Town, Alexandria (701 N. Lee Street).
The easiest access road from Washington Street to the park is via Pendleton Street
From Washington Street, head east on Pendleton Street until you reach North Fairfax Street
Head north on North Fairfax Street for one block to Wythe Street
The bus loading zone is near the corner of Wythe Street and North Fairfax Street
Note: the GW Parkway is called Washington Street in Old Town Alexandria
From points south of Old Town:
Take Route 1 North to Pendleton Street
Turn right (east) on Pendleton Street
Turn left (north) on North Fairfax Street to access the park and bus loading zone
From points north of Old Town
Take the GW Parkway South
Turn left (east) onto Pendleton Street
Note: the GW Parkway is called Washington Street in Old Town, Alexandria
Follow the directions above to reach the park
Runners can also take Route 110 South which turns into Route 1 South

Q & A with Pacers Training

2009-04-20T14:36:00.001-07:00

Question: When Should I Replace My Running Shoes?

Answer: Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries.

So how do you know when it is time? Don't use the treads of your shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing shoes that no longer have adequate cushioning.

A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you are a road runner you will need to replace shoes sooner than treadmill runners.

Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. Other ideas include recording the date in your running journal or writing the purchase date on the inside of each shoe's tongue.

April 20-26 Weekly Training Update

2009-04-20T14:24:00.001-07:00

Hello Everyone,

Congrats on another good week of training. Just a reminder to please continue to check out the Pacers Training Group blog for the weekly update and other news, pictures, race results and training tips. Here is the web address: http://pacerstraining.blogspot.com/. You will still continue to receive the weekly update via email too with training schedules.

Race Updates - Congrats to Amy Dearborn and Hillari Hawkins for doing the 5K on Friday night! Hillari finished in 30:21 and Amy finished in 30:39.

Here are some updates:
1) FAIRFAX– CHANGE IN LOCATION FOR WEDNESDAY. The Fairfax HS track will not be open so please go to George Mason University Track. Here is a link to obtain directions to the track: http://gomason.cstv.com/school-bio/gmu-directions.html

2) 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).
b) Fairfax Wed night Workout at Fairfax High School. Ready to go at 7 pm (warmed up and ready to start intervals).

3) This Friday is the 4^th of Pacers 5Ks taking place in Crystal City. There are only 2 more left so please sign up and try one if you have not done so yet. Last week was a beautiful night. Here is the registration link:

http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5

5) Sunday - Everyone will plan to meet in Arlington at 9:00 am at Iwo Jima Memorial for long run. GOOD LUCK TO EVERYONE RUNNING THE GW PARKWAY CLASSIC – 5K or 10 MILER!

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) If you recently signed up for the training group please let me know if you want to do the Pacers Running Festival Half Marathon and 5K on May 10. You get a free entry with your training group membership. You can do the 5K or Half Marathon.

Please call or email with any questions and look forward to seeing you this week.

Sincerely,

Bridget

cell: 703-336-9858

Wednesday Mornings as an Option

2009-04-15T11:06:00.000-07:00

Just a reminder that if you cannot make a Wednesday night workout at the Arlington or Fairfax locations then there is an option to attend a Wednesday morning workout in Alexandria at Episcopal High School Track starting at 6:00 am. Coach Chris Farley will be coaching you through the workout. If you do decide to attend a Wednesday morning workout one week - please let me know in advance.

Silver Spring Beginners Only Group Starting Wednesday May 6

2009-04-15T10:41:00.000-07:00

Please spread the word to any of your friends or family who are interested in starting a running program or coming back to running after a long hiatus. Pacers is starting a "Beginners Running 101 Group" starting on Wednesday, May 6 from the Silver Spring Store. The group will meet on Wednesday nights at 7:00 pm and on Sundays at 9:00 am. They can email bridget@runpacers for more information.

Pacers Weekly Update April 13-19

2009-04-14T18:29:00.000-07:00

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

Pacers Training Group at Cherry Blossom!

2009-04-13T14:33:00.000-07:00

Great job to everyone who ran at Cherry Blossom!

Kylie Murray1:50:58

Freddie Hausser 1:33:28

Erica Pacheco 1:13:15

William Kuper 1:03:57

Zac Andereck 1:00:58

April 6-April 12

2009-04-07T05:12:00.000-07:00

Hello Everyone,
It was a good racing week for the group! Congrats to the following who competed at the Pacers Friday Crystal City 5K and the Cherry Blossom:
Becky Nathan - Crystal 5K
Amy Dearborn - Crystal 5K in 32:20 (253 out of 338 people)
Freddie Hausser - Cherry Blossom - new personal best - 1:33.28 (2979/8288)
Kylie Murray - Cherry Blossom - first time ever did a 10 miler - 1:50.58 (6770/8288)
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. Great turnout first week. You can register for all of them at once for $50 or sign up for each race individually for $15 per race. Here is the registration link at active.com:
http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5
5) Sunday Long Run - This Sunday it is Easter but we are still planning on a run. If you have to run earlier let me know or if you can't make it. 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 - you get one free entry to a race as part of the program. Please email or let me know if you want to do any of these and I will register you:a) Silver Spring Earth Day 8K - April 19b) GW Parkway Classic 10 miler - April 26 c) Pacers Running Festival Half marathon and 5K - May 10d) National Police Week 5K - May 16
Please call or email with any questions and look forward to seeing you this week.
Sincerely,
Bridget
cell: 703-336-9858

March 30 - April 5

2009-04-03T07:15:00.000-07:00

It is Cherry Blossom week. Good luck to anyone planning to run! We made some modifications to the attached schedules if you are planning to run it. We also will modify your Wednesday workout a bit this week.

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 and Chris will be there ready to get you moving.

3) This Friday is the first of Pacers 5Ks taking place in Crystal City. They will take place every Friday through May 1. These can be a great addition to your training and will be fun! You can register for all of them at once for $50 or sign up for each race individually for $15 per race. Here is the registration link at active.com:
http://www.active.com/page/Event_Details.htm?event_id=1711171&assetId=fd5027d1-9178-406e-8390-3b6de04839f5

4) This Thursday, April 2 is the motivational lecture by running legend Dick Beardsley at 7:30 pm at the Dome in Rosslyn. This is compliments of Pacers and will be a great evening. You can find out more and RSVP by going to this link: http://www.runpacers.com/beardsley.html
5) Sunday Long Run - Everyone will meet in Arlington at 9:00 am at Iwo Jima Memorial. This week we may run down and cheer on those in our group who are running Cherry Blossom as part of the long run.
6) Other Upcoming races: a) Silver Spring Earth Day 8K - April 19b) GW Parkway Classic 10 miler - April 26 c) Pacers Running Festival Half marathon and 5K - May 10d) National Police Week 5K - May 16

Please call or email with any questions and look forward to seeing you this week.

Sincerely,
Bridget
cell: 703-336-9858

Pacers Training Program Blog

2009-04-03T07:03:00.000-07:00

All- This is going to be the new home for all the information about the Pacers Training Program.

We are getting a lot of interest about the program and needed to direct the participates to a place to keep you guys informed. Bridget will update this page at least weekly.

Participates in the program can add comments, post pictures, or really add anything you think is relevant to the training program.

We have a lot of exciting events coming up and already we have a number of members in the program who are racing 5Ks up to marathons this Spring. The group really has some momentum and we are looking forward to a great Summer and Fall.

Thanks for everyone who came out to the Dick Beardsley event last night. Dick was really blown away that we were able to get over 100 people out on a rainy Thursday night.

See you next week.

Chris