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!
Tuesday, July 28, 2009
Thursday, July 23, 2009
Training Update July 20-26
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.
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.
Tuesday, July 14, 2009
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).
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).
Thursday, June 18, 2009
Weekly Update June 15-June 21
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!
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!
Wednesday, June 10, 2009
Pacers Training Weekly Update June 8 -June 14
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!
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!
Tuesday, June 2, 2009
Arlington Group - Meet at Washington and Lee High School Tomorrow
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.
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
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.
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.
Subscribe to:
Posts (Atom)