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
Tuesday, April 28, 2009
Monday, April 27, 2009
CONGRATS TO GW PARKWAY PARTICIPANTS!
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!
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!
Saturday, April 25, 2009
Change of Location for Long Run Tomorrow, Sunday, April 26
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
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
Monday, April 20, 2009
Q & A with Pacers Training
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.
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
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.
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
a)
b)
3) This Friday is the 4th of Pacers 5Ks taking place in
5) Sunday - Everyone will plan to meet in
6) If you cannot make Wed night practice you can attend a track/interval session in
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, April 15, 2009
Wednesday Mornings as an Option
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
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.
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