The Latest News from Metro Run & Walk
7261 Commerce Street, Springfield, VA 22150 703-913-0313
Web: www.MetroRunWalkSpringfield.com
Email: MetroRunWalk.Springfield@gmail.com
Mark & Helen Russell, Owners April, 2010
April 1: Mark and I took a few days off during Spring Break.
April 4: We’re back… Happy Easter! Enjoy The Latest News from Metro Run & Walk.
This month’s newsletter:
The Race is ON! – Calling the Metro Run & Walk Community
New at Metro Run & Walk – Fitness Apparel Re-Use & Recycling!
I Know… The Newsletter Is Too Long!
Trail Running 101
Ask the Personal Trainer
Good Form Running Clinics
Sunday Group Fun Runs
Metro Run & Walk Club
Kingstowne Striders
Local Races & Events
Products & Discounts
Staff News: Why / What /Where We Run Trails
With both Earth Day (April 22) and Arbor Day (April 30) being this month, we are varying from the usual format of the newsletter and instead introducing several new programs and events that we think you’ll really like.
THE RACE IS ON….CALLING THE METRO RUN & WALK COMMUNITY
Calling the Metro Run & Walk Community – we need you!
With your help, the June 6th Springfield 15K / 5K race will signal the arrival of THE signature fitness event for southern Fairfax County. Metro Run & Walk is committing lots of time and resources to get the race established during Springfield Days weekend, but the 1st year success and continued growth of the race is up to Springfield area folks like you. And all proceeds go to help local organizations that support recreation and fitness activities for youth in need.
2010 success looks like:
- 700 runners across both the 15K and 5K races
- Financial sponsorships totaling $5,000-$10,000
- 100 race weekend volunteers
- Gobs of fun for participants and spectators
We need you to:
- Sign up for one of the races at Metro Run & Walk or at www.RunSpringfield.org
- Spread the word and send a link to www.RunSpringfield.org to anyone who might be interested.
- Sponsor the race with financial support. We have a variety of sponsorship levels and benefit packages, ranging from $200 to many thousands.
- Sponsor the race through in-kind products and services like race-day food, media advertising, photocopying, race bag goodies, random runner prizes, etc.
- Volunteer for the planning committee or for race weekend. Bring friends and family along!
Great communities make great events, and great events make great communities. Let’s all come together for the Springfield 15K / 5K!
If you can help or have questions, please contact Mark Russell, race director, at MetroRunWalk.Mark@gmail.com or 703-913-0313.
NEW AT METRO RUN & WALK – FITNESS APPAREL RE-USE & RECYCLING!
Undeniably, the “green” movement is here. The green movement is a collective term for the individuals and organizations involved in efforts to protect the environment. In many ways, we are all a part of the green movement.
As individuals, we recycle bottles, cans, and plastics. We recycle our newspapers and junk mail. We turn old print outs into scrap note paper, we’re using “greener” detergents, and we keep the thermostat at 68 in the winter and 75 in the summer.
In the store, we recycle the cardboard boxes that products are delivered in. We use 5 gallon DeerPark water via a dispenser to avoid individual 16oz. disposable water bottles. We all carry re-usable hydration packs or handheld bottles when running or walking. And, we’ve been recycling shoes for a very long time. The shoes are collected by an organization called Perpetual Prosperity Pumps Foundation (PPPF) and are sent to Africa where they are sold to vendors in major metro areas who in turn create jobs. The money from the sale of the shoes provides training and tools to the poorest rural farmers. http://www.pppafrica.org/?s=shoe. (Another well known running shoe recycling program that you may have heard of is Soles for Souls. http://www.soles4souls.org/.)
Though all of this was good, it didn’t seem like enough. So, when our team started wondering and thinking about how we could become more “green,” after doing some research, we came to several different conclusions:
1) Some people prefer to see their donations used in their local communities; and
2) Recycling doesn’t have to be limited to just shoes.
Clothing makers have introduced new fabrics that are “eco-friendly.” This means that the fibers used in the clothing are environmentally friendly, coming from either organic plants, recycled plastics, or from fibers derived from plants such as bamboo. In fact, some of the apparel that we carry actually features these eco-friendly fibers. There is, however, debate about whether or not these fibers are truly eco-friendly since some argue that it takes more energy to produce these fibers.
Clothing makers are developing programs for recycling both in their factories and with consumers. In 2005, Patagonia introduced their “Common Thread Program” that allows consumers to send back used Patagonia apparel for recycling: http://www.patagonia.com/web/us/patagonia.go?slc=en_US&sct=US&assetid=1956.
The Sustainability Working Group (SWG) of the European Outdoor Group (EOG) said September 11 that it had begun working on a business model for an industry-wide "End of Life" program. The SWG will work with retailers, brands, suppliers, waste disposal contractors, government agencies, consumers, universities and media to identify best practices next year. It aims to deliver a business model in 2011 that addresses the many obstacles to recycling apparel and get at least 10 major brands to commit to a pilot program in 2012.
The Outdoor Industry Association (OIA), which announced September 23 2009 a framework to cooperate with EOG on sustainability issues. That effort will be led by Petzl and Patagonia. The hope is a collaborative effort will succeed in a bigger way than individual efforts of years past.
The First of Its Kind
We are proud to announce what we believe is the first fitness apparel re-use and recycling program in the region.
For as long as we can afford to, we are willing to invest a portion of our apparel profit to get you started. Bring in your clean, gently used fitness apparel and we will give you:
- a $5 New Spring/Summer Apparel MetroBucks for every pair of used (but resusable) running shorts or short-sleeve shirt
- a $10 New Fall/Winter MetroBucks for every pair of used (but reusable) running long pants, long-sleeve shirt, or jacket
All reusable apparel will be redistributed to individuals and organizations in our local running and walking community who need it. If we can’t find a home locally, we’ll redistribute to global organizations where the clothing will find an international home.
Secondly, we are putting a second shoe collection box in the store. For those of you who would prefer to see their running and walking shoes put into use locally, simply drop them in. We’ll clean them up and redistribute appropriately. Again, if we can’t find a home locally, we’ll redistribute to the global organization PPPF.
Together, we can make a difference here at home and across the world. Join us in our apparel and shoe reuse and recycling efforts.
I KNOW… THE NEWSLETTER IS TOO LONG!
My kids tell me “Mom, the newsletter is too long.” My daughter’s coworkers tell her to tell me the newsletter is too long. My best friend tells me everything I write is too long. (My parents tell me I don’t write enough!) Yet it keeps getting longer. Believe me, I’ve tried to shorten it but what do I leave out? I’ve given up trying to reduce the length of the newsletter. There is just too much to share with you.
So, our team has decided that starting next month, the newsletter will be just that – a directory of resources and articles that you can find on our website, our new blog, and RunSpringfield.org. That way, you can continue to enjoy the newsletter but it will be easier to pursue those topics of interest to you and skip those that aren’t.
I guess I’m an old-fashioned kind of gal… I must admit that I feel somewhat intimidated and very nervous at the thought of being responsible for a blog. I know there are millions out there and yet I wonder… does it make sense… will anyone read it… can we keep it fresh, insightful, and relevant? Perhaps that will be the subject of my first posting. Look for it May 1.
THIS MONTH’S FOCUS: TRAIL RUNNING 101
Trail Running 101
So, you’re jogging the neighborhood sidewalk circuit, or walking the W&OD trail for the thousandth time, and you look off to the side and see a nice dirt path running through the woods. The trees are beginning to bud, the flowers peeking out, the birds swooping through the branches chirping merrily. “That looks inviting!” you say to yourself. “Wonder what it would be like to venture down it?” In the words of that little-known company, Nike, “Just Do It!” Trails can be a marvelous change of pace from the routine.
In a departure, this month’s article isn’t written by one of the MRW staff. In doing research for this article, we discovered a terrific website out of Kansas City, hosted by “Bad” Ben Holmes. Check it out at www.trailnerds.com, and Ben’s blog at www.badbenkc.blogspot.com. Ben has just been interviewed for an upcoming article in Trailrunner Magazine, and graciously gave us permission to reprint his “Trailrunning 101” article from his website, which follows.
There is a huge trail running presence here in the Northern Virginia. The best known club is the Virginia Happy Trails Running Club. Their website http://www.vhtrc.org/, has a wealth of information on trail running and other off-road activities in the area. They have a very complete online resource for off-road venues in the area. For beginning “off roading,” I strongly suggest Burke Lake Park in Fairfax – see the write-up on the VHTRC website.
Finally, to get you started, we carry a fine selection of trail shoes at Metro Run & Walk. For you neutral folks, check out the Brooks Cascadia and the Saucony Xodus. For those of you who need a little stability, check out the Asics GT-2150 Trail or the Brooks Adrenaline ASR. We also carry an assortment of headlights, hydration equipment and nutritionals.
By the way – all the points in Ben Holmes’ article, below, apply to trail walking, or hiking, as well! Get out there and have fun!
Trail Running 101, by Ben Holmes
If you are embarking on first trail race or just looking to get off the beaten path, then you need to be prepared. Trail running is a separate sport altogether from road running & it is important to be prepared. The environment, terrain, attitude of participants & overall focus are very, very different. It is this difference that draws runners & non-runners alike to the sport. This essay is meant to be a basic introduction to trail running & though it covers some basic concerns, please recognize that trail running is meant to be experienced, not written about. So get out on the trails & enjoy.
One of the reasons many people are wary of trail running is that they are afraid of getting injured. The uneven terrain, coupled with rocks, twisting paths & severe drops & rises, causes many uninitiated folks to worry about what might happen. Admittedly, it does take a little while to become adept at “seeing” the trail but the following recommendations should help you get started feeling comfortable on the trails.
· Eyes on the Trail. One of the hardest things to do when you begin trail running is to avoid the temptation to look at all the natural beauty. This is a sure way to get fall & get bloody palms & knees. As long as you are running on the trail, it is imperative that you keep your eyes on it. There are so many dips & twists, rock & stumps that you will find yourself tripping & falling. If you want to being looking around at your surroundings (& by all means please feel free to), then stop or walk. Keep in mind that if you look up or behind you while running, you will go down!
· 3 Feet. Start by keeping your eyes focused on the trail about three feet in front of you. Do not try to process every twig & stone that approaches, this will exhaust you, mentally & physically, very quickly. Instead, let the sensory information that your eyes are picking up wash over you. You don’t have to think about where to put your foot, your mind-body connection will begin “know” where your foot should go. This will not happen right away, in fact you will probably have a hard time sort of letting go, but if you continue to focus 3 feet in front of you the process takes care of itself. Be patient with yourself.
· Slow Down. Perhaps the cardinal rule of trail running is to slow down. There is a select group of trail runners that burn up the single tracks hurling themselves at breakneck speeds, but even this group had to slow down when they began trail running. Do not expect to maintain the same pace that you maintain on the roads or the track. This aspect of slowing down actually highlights one of the profound differences between trail runners & road runners. Trail runners seem to enjoy the process more than (or as much as) the results, while road runners are far more focused on the finish & their time. As a trail & road runner, I enjoy them both but I find I am a much less competitive or time driven runner on the trails. I enjoy the process of trail running much more than I do in road running.
· Walk when Necessary. Do not hesitate to walk on the trails. A 10K trail race will feel like a 10 miles. This is because it takes much more work to run on trails. Your entire body will need to work hard to keep you rolling along & you need to take this into consideration. Many trail runners will walk steep uphill & downhill sections of trails, to conserve the energy necessary to complete the run. It is very important to place your pace expectations aside when you first start trail running & be conservative. Being willing to walk when necessary is an essential attitude if you want to have a pleasurable & safe trail run.
· Equipment. Many runners will feel that they can’t begin trail running because they are not adequately equipped. This is a misunderstanding. If you are already a runner then there is nothing extra you will need to begin trail running. Trail running shoes are NOT essential equipment for trail running. Many runners will run in their regular road running shoes for years before they purchase a trail running shoe. Trail running shoes do protect your feet and toes from trauma better than road running shoes, though. They also tend to have better traction, and should dry better than road shoes. Note: before you even think of purchasing Gore Tex shoes, keep in mind that if you cross a stream, the water will STAY IN YOUR SHOES until you empty them out.
If you begin to run for distances over 6 miles, especially in the heat of Summer, you may need to begin carrying your own water on the trail & there are simple methods of doing so, from water bottles with hand straps to hydration devices that strap on your waist of back.
· Creek crossings. One major safety concern that will arise is crossing creeks that have water in them. When you reach a creek, look down & see how deep the water is & what objects you might step on. If you can see clearly then just step in & avoid any rocks or branches, if the water is muddy then you will want to slowly shuffle through the water to insure that the creek doesn’t suddenly get deeper or that there are not any other major obstacle that might cause you to trip. But whatever you do, do not be afraid of getting your shoes wet…this is one of the most fun experiences of trail running.
· Passing. Because the majority of trail running is done on single tracks, or one lane trails, it is important to know the proper protocol to passing. Many experienced trail runners will tell you that there is no protocol, however, if you will announce yourself as passing on the left most runners will move over to the right to make room for you to pass. Please recognize that some runners will not move over & then you will be forced to make your own way around them. It is preferable to do this at a place on the trail where you will have plenty of distance to get around the runner without running into any obstacles along the trail. Once you have found a spot be sure to accelerate quickly, pass on the left & maintain this faster pace until you are completely clear of the runner you have passed.
· The trail is out there beckoning & when you get out on it take in a deep breath & be thankful of the open spaces left to us to enjoy. When trail running you are opening to the primal understanding of what we, as a species, were born to do: cover ground.
Trail Resources on the Internet:
TrailRunner Magazine: http://www.trailrunnermag.com/
Northern Virginia Regional Park Authority: http://www.nvrpa.org/
Northern Virginia Appalachian Trail Hiking by Trails.com: http://www.trails.com/activity.aspx?area=12674
Friends of the W&OD: http://www.wodfriends.org/
Virginia Happy Trail Running Club: http://www.vhtrc.org/
Appalachian Trail Conservancy:
http://www.appalachiantrail.org/site/c.mqLTIYOwGlF/b.4805443/k.81BB/Explore_the_Trail_Virginia.htm
Virginia Hiking Trail Finder: http://www.slackpacker.com/map_va.html
EX2 Adventures: www.ex2adventures.com
ASK THE PERSONAL TRAINER @ METRO RUN AND WALK
Q: I hear a lot about the importance of core strength. What is it and why is it important to my running?
A: That’s definitely a great question and especially important not just because the weather is warming up and we’re shedding some of those winter layers, but many of us are becoming more active and are preparing for the next big event whether that is a marathon, 5K race, or the Susan G. Komen Walk for the Cure.
Before we begin, let’s define the core system. What first comes to mind for many of us when discussing core training are crunches (lots of them) and then hopefully a six-pack that may spontaneously appear. As a result, core training for many people involves crunches ad infinitum, which is unfortunately only the very tip of the iceberg.
Our core musculature includes not only our abdominals (the six-pack muscles), but also the muscles that support our spine and pelvis (stability muscles). All of these muscles work together to increase balance and stability, improve movement efficiency, reduce risk of injury, and result in greater power, strength and endurance. The work of the core musculature is obviously extremely important for every movement and action we perform, which includes everything from simply going to the gym, walking the dog, as well as going for a run.
How does this apply to running? The body endures a tremendous amount of impact while walking and more so while running. The force of this impact would be enough to cause a considerable amount of whiplash or neck strain if it weren’t for the core system absorbing the shock. As the core musculature becomes stronger and more efficient at its job, the other muscles are better able to perform their jobs, decreasing risk of strain and injury to areas of the body not equipped to deal with the stress. For runners and walkers, improved posture, increased efficiency, decreased fatigue, stronger stride, and increased endurance. So as you crank out those crunches, remember to work on a well rounded core system so that those wash board abs aren’t just good looking, but also functional!
GOOD FORM RUNNING CLINICS
Are you struggling with chronic injuries? Have you hit a wall in your training? Good Form™ can help!
Good Form™ Running & Walking focuses on proper mechanics and aims to help runners of all ages and abilities. It is designed with simplicity as the primary goal, since if something isn't easy it generally doesn't last. Making just a few incremental changes can have a monumental effect on the comfort and enjoyability of exercising.
Good Form™ Running & Walking Level I Clinics videotape each participant before the introduction of the basic concepts and techniques, presents and offers opportunities to practice the techniques, and videotapes participants again. The videos are reviewed and the changes in form are discussed. $10 fee at the door.
Good Form™ Running & Walking Level II Clinics provide more opportunities for one-on-one practicing and coaching, introduction of strengthening and stretching routines beneficial to the continued practice of Good Form™, and additional videotaping. $20 fee at the door.
Metro Run & Walk is the only local source for this proven approach. For more information go to www.metrorunwalkspringfield.com/goodformrunning.html. To sign up, send an email to metrorunwalk.springfield@gmail.com or call us at 703-913-0313.
SUNDAY GROUP FUN RUNS
Join us on Sunday mornings at 8:00am for a group fun run. We’ll have water and light munchies. Distances will vary, but count on 4 miles minimum, with plenty of options to extend. All speeds and ability levels welcome. We will do our best to match groups to be fun for everyone.
4/4 Burke Lake, Shelter A Parking Lot
4/11 South Run RECenter, Utility Bldg Parking (in rear of main center)
4/18 Burke Lake, Shelter A Parking Lot
4/25 Lake Accotink, lower parking lot, near RR trestle.
Metro Run & Walk Club members are automatically included on the email list for these runs, and we include others if interested. Email us and we’ll add you.
METRO RUN & WALK CLUB
The Metro Run & Walk Club focuses on supporting and building the running/walking community in the greater Springfield area. www.metrorunwalkspringfield.com/metrorunwalkclub.html
The Club is open to all levels of athletes! Regardless of your ability, the Club exists so you have a closer connection to the local running and walking scene. Joining the Club will give you an opportunity to make new friends, find training partners, benefit from clinics, and enjoy some fantastic gear and specials!
Join the Club! Membership is $50 to join, then $25 to renew annually. The membership term is the calendar year, and 4th quarter membership (after Sep. 30) includes the following calendar year. Just sign up at the store register.
Monthly Target Club Races (tentative, depending on club input)
April Sat 4/10 Run / Walk for Darfur 5K, Lake Accotink.
May Sun 5/2 9am 32nd Annual Patriots’ Cup Corporate Challenge 8K.
George Mason University Campus.
FREE to club members!
June Sun 6/6 7:30am 1st Annual Springfield 15K/5K
KINGSTOWNE STRIDERS
Kingstowne Striders News: We are very happy to be the first local running club to be affiliated with the Metro Run & Walk Club! Many of our members ran the National Marathon or Half Marathon on March 20th. It was a great day for a run in and around our Nation’s Capital! Or next big event for many club members is the George Washington Parkway Classic in April; most members will be running the full 10 miles with a few running the 5K! We also have some folks who are training for the Avon Two Day Walk. Our Sunday long run/walk routes are great training for this! We are also restarting our speed workouts beginning April 1st, most weeks we will meet at the Edison High school track at 6:45 for our sessions, there are just a couple of times when the track will be I use by the high school athletes and we will have a tempo run on those days, check out website for more details.
Reminder: Beginning with the first run in April, our weekend run start times will be changing to 7:00 am for the spring/summer training season. We will also be introducing our Interval/tempo runs on Thursdays. Please visit our website at www.kingstownestriders.org for more information and click on the schedule link for locations of our upcoming training runs. We hope to see you out there!
UPCOMING LOCAL RACES & EVENTS OF NOTE
NEW Metro Run & Walk’s Mother’s Day Walk with Mom
Sunday May 9th, at 8:00 a.m. starting at Shelter B at Burke Lake Park. Join us on Mother’s Day as we walk with Mom. Burke Lake Park boasts one of the 10 best fitness trails in the nation. That’s the assessment of the American Hiking Society, after its trail specialists hiked high and low to find the top 10 candidates in or near a major metropolitan area. The trail around Burke Lake is 4.67 miles in length and easily accommodates walkers, runners, jog strollers, and dogs on leashes. This is a family event and is not scored. For those wishing to track their time, we will have our race clock running.
Bagels, fruit, water, juice, and free giveaways will be available at Shelter B. Approximately halfway around the trail, there will be water available.
We do pay the Park Authority for the use of the shelter and trails, so we do have to charge a registration fee of $20 per adult but children are FREE. The entry form is available at http://metrorunwalkspringfield.com/mothersdaywalkwmom.html
All proceeds are donated in support of local recreation and fitness programs for youth in need.
NEW Metro Run &Wal’sk Father’s Day Walk with Dad
Sunday June 20th at 8:00 a.m. starting at the Small Shelter (in the Marina) at Lake Accotink Park. Join us on Father’s Day as we walk with Dad around Lake Accotink Park. The 493 acres includes a 55-acre lake, wetlands and streams. The trail around Lake Accotink is 3.7 miles in length and can accommodate walkers, runners, jog strollers, and dogs on leashes.
Bagels, fruit, water, juice, and free giveaways will be available at the Small Shelter. Approximately halfway around the trail, there will be water available.
We do pay the Park Authority for the use of the shelter and trails, so we do have to charge a registration fee of $20 per adult but children are FREE. The entry form is available at: http://metrorunwalkspringfield.com/fathersdaywalkwdad.html
NEW FREE 30 Minute Clinics at the Store
Every other Tuesday starting April 13 at 7:00 p.m. we will be hosting 30 minute clinics that introduce you to running and walking related fitness concepts.
April 13: Self-myofascial Release using the Foam Roller
April 27: Beginners Workout on the TRX.
May 11: Core Workout
May 25: Power Leg Workout
Saturday Morning 60-min Boot Camp Class (8:00-9:00am) beginning April 3rd!
Get in the best shape of your life! Blast body fat and lose some inches with a high intensity workout for less than a personal training session! Workout efficiently to stimulate muscle growth--which is what YOU need to maximize fat burning. Get motivated by training in a group environment where everyone encourages each other:-) We use body weight exercises, resistance bands, kettle bells, medicine balls, and more. Be ready to get a serious workout! All fitness levels welcomed and encouraged. No matter where you are right now--This class is for YOU. Cost: $20 per class
Contact Kimberly Linton, DC's Toughest Trainer to register! (703) 965-0818 or noexcuse@dcstoughesttrainer.com
Looking for races?
Here are some that are close to the Springfield area or are worth noting. Additional races can be found at each of the links below.
Found on www.runwashington.com
Sat 4/10 Bull Run Run 50M, Clifton. Race full, volunteers needed.
Sat 4/17 Fairfax Five and Dime 5K / 10K. Fairfax.
Sun 4/18 Burke Rockstar Run 8K & 1M Fun Run. Burke.
Sun 4/18 Ft. Belvoir Spring into Spring 5M / 5K. Ft. Belvoir.
Sat 4/24 David Klinghard Memorial 5K. Lorton.
Sat 4/24 Eagle Festival 5K Run/Walk. Mason Neck.
Sun 4/25 George Washington Parkway Classic 10M / 5K, Alexandria.
Sun 4/25 Strides for Success 5K / 1K, Fairfax Corner.
**Sun 5/2 32nd Annual Patriots’ Cup Corporate Challenge 8K. GMU campus, Fairfax.
Sun 5/2 Alexandria Running Festival Half Marathon and 5K. Alexandria.
Sun 5/16 Run or Walk for Water 5K for Africa 2010. Fairfax Corner.
Found on www.racepacket.com
Sat 4/17 Kyle Wilson Walk/Run for Fitness 10K. Woodbridge.
Sun 4/18 Spring into Spring 5K. Ft Belvoir.
Sat 5/1 Carl Sandburg Middle School Pantherlon 5K. Fort Hunt.
Sat 5/8 Mantua Raccoon Run 5K. Fairfax.
Found on www.RunSpringfield.org
**Sun 6/6 Springfield 15K / 5K. Springfield. www.RunSpringfield.org
Found on www.MetroRunWalkSpringfield.com
Sun 5/9 Metro Run & Walk’s Mother’s Day Walk with Mom, Burke Lake Park
Sun 6/20 Metro Run & Walk’s Father’s Day Walk with Dad, Lake Accotink Park
Other Races
**Sat 4/10 Run / Walk for Darfur 5K. Lake Accotink. ibcandidates2010@gmail.com
** Denotes local races targeted for Metro Run & Walk Club participation.
PRODUCTS AND DISCOUNTS
New Products
- NUUN Hydration Tablets
- Petzl Headlamps
- KT Tape in Red, Green, and Pink
- Triathlete Magazine
- 36” Foam Roller
- Spenco Total Support Sandals for Women
- Speedo Water Belt
- New socks from Wrightsock
- New socks from Wrightsock
- Balega seam free Diabetic crew socks
- Amphipod – fun new accessories for all your hydration and carrying needs.
Clearance
We’ve got the following styles and models on the Shoe Clearance Rack (30% off). Come in and get yours while they last!
Asics 2140
Asics Kayano 15
Brooks Adrenaline 9
New Balance 1063
New Balance 769
Nike Pegasus 25
Saucony Ride 1
New to the shoe clearance rack:
Nike Structure 12
Brooks Glycerin 7
Mizuno Wave Inspire 5(1 pair)
Mizuno Wave Rider 12 (1 pair)
STAFF NEWS
New Team Members
Please join us in welcoming Bruce Whitson and Matt Jupin back to the Metro Run & Walk team!
Bruce will be joining us full-time on Monday, April 5. Bruce is the former Rockville MR&W Store Manager under Lea’s ownership. He has ten years experience in running retail. His responsibilities will include the creation and management of all external programs. During the month of April, Bruce will be working the sales floor some so that he gets to know our processes, the inventory, the cash register, and our customers while at the same time working with all of us to develop some new programs with the goal of kicking off new ones beginning May 1st .
Also, please welcome back Matt Jupin. Matt returns from his international internship in early April and will be joining us 1-2 shifts per week until he is fully settled in his new professional life. Matt was with the MR&W family for several years prior to moving to the UK last March.
Why / What / Where We Enjoy Trails
Mark: I love that you are surrounded with the beauty of nature and that every mile is different.
Helen: I love hiking the White Oak Canyon Trail in the Shenandoah National Forest. The hike to the Lower Falls takes about 45 minutes and is pretty easy. It’s a great spot for a picnic. Continuing on the Upper Falls is definitely more challenging but well worth it!
Suzanne: I try to get out to Burke Lake Park one day a week on the way home from work. I look forward to the tranquility, the dirt under my feet, the trees, the lake, the birds, people at play, all away from the din of our fast-paced lives.
John: Running trails is a refreshing change from the asphalt and concrete of my normal routes – gentler on the body, mind, and spirit. I “discovered” off road running while training for the Marine Corps Marathon last year, and found the (mostly wooded) trail around Burke Lake in Fairfax an ideal running route.
Richard: clean air ... nature ... adventure ... peaceful
Harrison: I love the challenge of technical trails; it makes running less of a physical challenge and more or a mental puzzle.
Charles: I run trails around Accotink Park. The variance in terrain keeps distance runs interesting; just watch out for bikers!
