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 August, 2010
This month’s newsletter:
Continuing Education
Back to School Tax-Free Shopping
Community Spotlight – Felix & Oscar Pet Food… Naturally
July Deal of the Month – “Bag” an Outfit
Just for the Fun of It –- Metro Run & Walk Photo Contest
This Month’s Feature Article: Coping with Heat Frustration 101
Ask the Personal Trainer
MR&W Training Programs
Services Available at MR&W
Running Clubs
Free Clinics & Runs
Upcoming Local Races & Events
Staff News
CONTINUING EDUCATION by Helen Russell |
I apologize for being late in sending the August newsletter. I have been away for the past 15 days.
As you know, we think that we have the most experienced, most highly trained staff in the area and that we value continuing education and additional training. Accordingly, I have just completed a Pedorthics education class. A Pedorthist is a medical professional who specializes in the use of footwear and supportive devices to address conditions which affect the feet and lower limbs. Pedorthists work with a variety of people, from athletes to diabetics, promoting foot health, maximum mobility, and comfort.
In this class, I learned so much about the biomechanics and anatomy of the foot and leg, movement patterns and gait assessment, casting for orthotics, modification of orthotics, as well as how to make custom ones. I will be taking the certification exam in November.
If you’d like to help me out in my preparation for the Pedorthics certification exam, please give me a call or send me an email to metrorunwalk.helen@gmail.com. I’m looking for people who have time to be evaluated and/or casted for orthotics. In return, you benefit by potentially learning something about your feet and gait, and you get the plaster casts of your feet. Please note, I don’t yet have the equipment or materials to make orthotics nor am I legally permitted to distribute orthotics without a prescription.
After the Pedorthics class, I participated in the American Board for Internal Medicine’s annual forum. This year, the topic was “Transforming Medical Education and Training to Meet the Needs of Patients and Society.” Some of you are aware that in my spare time I am a patient/parent advisor for the Uniformed Services University of the Health Sciences (USUHS) assisting in the teaching of advocacy, ethics, anticipatory guidance, as well as hosting home visits with medical students. The goal is to improve the students medical education through meaningful interaction with patients and parents with continual, deep experience in medicine. As patient/parent advisors, we help medical students to develop communication, shared decision making, and advocacy skills.
Deans of medicine, presidents of universities, senior physicians, editors of health and medical publications, medical students, and patient/parent advisors all worked together to develop a road map for how to transform medical education in the coming years. It was truly an honor to be a participant in this forum.
Between the Pedorthics class and the forum, I was exhausted at the end of each day and had no capacity to string together two coherent sentences. So, I’m back, semi-refreshed, and ready to start sharing my newfound knowledge on Pedorthics!
Hope to see you soon.
Helen
BACK TO SCHOOL TAX FREE SHOPPING by Helen Russell |
The weekend of August 6 - 8 is Virginia's tax-free shopping for Back to School items including clothing and shoes. The tax-free status extends to articles of clothing including sports bras, shirts, shorts, socks, and shoes with an individual price of $100 or less. The tax-free status does not extend to nutritionals, inserts, orthopedics, accessories or any special orders placed during the weekend.
Ringing up purchases may be a little bit slower since we will need to identify each tax-free item. Thank you in advance for your patience. For more information:
http://www.tax.virginia.gov/site.cfm?alias=SalesTaxHolidayConsumerFAQs
COMMUNITY SPOTLIGHT – FELIX & OSCAR PET FOOD… NATURALLY by Helen Russell |
As a member of the Springfield Chamber of Commerce, we regularly have the opportunity and pleasure of meeting other business owners in the Greater Springfield area.
When we met Diana & Steve Greiner, owners of Felix & Oscar Pet Food… Naturally, we felt an immediate kinship. Diana & Steve’s career story is similar to ours… Both couples had “professional” jobs that kept us either on the road or working for many hours of the day. Both couples knew that there was so much more life to be lived outside the professional arena. Both couples began looking for ways to enjoy life, share a passion, make a living and make contributions to people and animals enjoying a healthy, active lifestyle.
For Diana & Steve, it was their passion for their pets and other animals that led them to opening Felix & Oscar Pet Food… Naturally on Backlick Road in Springfield.
Diana shared their story with me while I was visiting their store. I was impressed by the thoughtfulness and variety of the products within the store. During our conversation taught me a little about the natural dog foods they carry and what to feed/not to feed our own dog, Tanner, a 3 year old Vizsla.
The article in the Examiner newspaper can describe Felix & Oscar’s so much better than I: http://www.examiner.com/x-56360-Fairfax-PetFriendly-Places-Examiner~y2010m7d5-Charming-Pet-Store-Champions-the-Idea-of-Buying-Local
If you have a pet and live in the Greater Springfield area, I highly recommend you check out Felix & Oscar Pet Food… Naturally. Your own pets are welcome too. They are located at 6671-A Backlick Road, Springfield VA. www.felixandoscar.com
We are looking to collaborate to create informal dog-friendly run and walk events. If you have ideas or want to be involved, please contact metrorunwalk.mark@gmail.com.
JULY DEAL OF THE MONTH – “BAG” AN OUTFIT by Suzanne Scoggin |
This month, buy a pair of shorts and a shirt, and we’ll bag them in a free Metro Run & Walk reusable drawstring backpack.
If you’ve recycled old fitness apparel, don’t forget to use your “Recycle Metrobucks” to save some money. If you haven’t recycled, check out our fitness apparel recycling program. http://metrorunwalkspringfield.com/services/fitnessapparelrecycling.html
JUST FOR THE FUN OF IT – MR&W Photo Contest by Helen Russell |
You know how the Washington Post travel section used to have the weekly funny or unusual travel picture contest? Well, we would like to start our own. Send us a picture of you wearing a Metro Run & Walk hat or shirt, carrying a Metro Run & Walk bag, or even a handmade placard with “I’m a Metro Run & Walk fan” on it. No restrictions on where you have to be, but if you are out of town or somewhere exotic, please include the location with your submission.
Our panel of judges will review the pictures and select a winner. All pictures will be available for viewing on our website and the submitter of the winning picture will win a $25 gift certificate to the store.
You can thank John for this by sending your pictures to metrorunwalk.john@gmail.com.
THIS MONTH’S FEATURE ARTICLE: COPING WITH HEAT FRUSTRATON 101 by John Faith |
My wife and I just got back from a wonderful vacation in California's Russian River Valley - a bike tour combined with wine tastings. I've never visited Northern California, and the scenery was absolutely breathtaking, particularly along the coast, as those of you who've been there know. (If you haven't been, it's worth the trip!) The terrain is rolling - gently to aggressively - and some of the hills we climbed were a bit more than I'd anticipated.
The weather was spectacular - a foggy 50's in the morning warming to the mid 80's in the afternoon, with perfect cloudless blue skies and brilliant sunshine. The air was so clear, it was like wearing high contrast glasses – the colors and details simply “popped.” It's also the "coldest" July in anyone's memory (wasn't it Mark Twain who said, "The coldest winter I ever spent was a summer in San Francisco."?), but we found it a wonderful change of pace from the HHH (hazy, hot, humid) weather here in NoVA. Now, I'm not complaining about the heat (a promise I made and intend to keep, as much as possible, after this winter's historic snows), but heading out into the murky air for a short run today was torture. I immediately wished I was back cycling in the cool dry air through the redwoods or along the Russian River.
Which brings me to the point of this month's ramblings - dealing with NoVA’s summer elements. The fact is, exercising outdoors in the HHH of NoVA's summers can be unhealthy, in addition to being simply uncomfortable. "Code Orange" days and aerobic activity just don't seem to go together well. We constantly advise our customers to exercise mindfully and prudently, but it's awfully tough these days if you simply *must* get those workouts in! So, a few tips to minimize the discomfort, mostly "common sense":
1. Exercise early in the morning or late in the day. The temperatures are *usually* "cooler." I've also exercised right after one of the typical late afternoon thunderstorms that are so common these days - the humidity is usually much higher, but the air is also much cleaner.
2. Wear light colored clothing and don’t forget a hat. We strongly recommend clothing made of the many “technical” fabrics available – they wick moisture (sweat) from your body and are designed to present more “surface area” for evaporation, so you’ll stay a bit cooler and dryer. They also can’t retain water, so won’t become waterlogged and clingy like cotton clothing.
While for many of us, staying “dry” when we sweat so much is pretty much an oxymoron, the performance apparel is certainly *much* more comfortable than the “old school” t-shirts, shorts, and socks. On that last item, socks – many folks still wear cotton socks, even while wearing the latest technical T or shorts. Cotton socks will hold all that moisture next to your skin, which will weaken the flesh and contribute mightily to blisters, hot sports, and nasty fungal growths.
3. Use the "dreadmill" (what many of us, euphemistically, call the treadmill). This is an item of much debate among our customers. We have some customers who exercise solely on the treadmill – others who wouldn’t use one if their life depended on it. In my opinion, it’s not an either/or situation – but an alternative. One of the down sides of the ‘mill is that, for example, if you have it set for 9 minute miles, you do NINE MINUTE MILES – no variation. Most of us, whether we realize it or not, constantly speed up and slow down as we’re walking or running – sometimes in relation to the terrain, but often just routinely, subtly, and unconsciously.
4. Find a local swimming pool and either swim or do “pool running.” These two cross-training activities are often used when we’re injured, but they can be a very welcome change of pace from the heat and humidity. Because it’s 1,000% denser than air, pool running (or walking) gives you an incredible workout – without the impact stresses of walking or running. You wear a buoyancy belt, such as the AquaJogger (available at the store), and mimic the running or walking motion in deep water (your feet don’t touch the bottom).
You can also do a variety of exercises in the shallow end of the pool, using the “noodles” and other devices usually available at the pools. In this case, you’ll need a pair of shoes designed for use in the water, which will protect your feet from the pool bottom. We carry a few styles of the Speedo water shoes in the store as well.
Remember though that even though you won’t notice it, you’ll sweat during a pool workout, so hydrate appropriately.
5. Ride a bike. The air won’t be any cleaner (so time of day plays here as well), but the cooling effect on the bike is much greater than when walking or running. Make sure you wear a helmet. No, I shouldn’t have to remind you of that, but I’m amazed and appalled when I’m out riding to see a mom or dad out with the kids, and while the kids are wearing helmets (Virginia law), the parents aren’t. What kind of example is that?
6. Hydrate, hydrate, hydrate. ‘Nuff said. J
Finally, and totally unrelated to this article - our customers are the greatest customers on the planet. And some of them are currently in, or traveling to, some of the most unusual places on Earth. If you're deployed, or traveling to an unusual or exotic place, take a picture and email it to us. We'd like to put up a bulletin board with your pictures - particularly if you're wearing one of our world famous Metro Run & Walk shirts, hats, or jackets. (Maybe I can even talk the boss into some kind of a contest where we'll offer a prize to the most unusual location submitted this year!)
Note from the “boss” – I think a contest is a great idea. Please see the “Just for Fun” section of this month’s newsletter.
ASK THE PERSONAL TRAINER @ METRO RUN & WALK by Richard Pine |
Q. How do I balance my training with enough rest?
A.
With the summer quickly rushing by, many of us are at full throttle in either taking advantage of the hot weather to exercise and maintain that “summer beach body” or training for an event, whether it is your first or umpteenth marathon, the Susan G. Komen 3 Day for the Cure, or whatever else you have on the event calendar. For others, the family vacation event is that one chance to slow down and actually start AND finish that workout program in one week – keeping in mind that the rest of the year has been somewhat sedentary! Regardless of where you might find yourself, the demanding urgency of training often leaves out an essential piece of the puzzle as a simple bystander when it should be a primary player, namely REST. The rest component is an equally demanding and high priority item in the training schedule, but is often neglected, dismissed as a non-essential, and typically ranks at the bottom of the list. With that said, why is rest so important and how much rest is considered sufficient?
Many of us are aware that rest is important, like we know that drinking a lot of water is important, but applying that knowledge is the trick. Rest is essential for two reasons: physiological recovery and in non-technical terms, “mental zoom.” The physiological stress of exercise increases heart health, develops lung power, breaks down muscle fibers, and utilizes fat stores. The end goal is a healthier, stronger you. That process however, also requires time to rebuild and recover in order to come back stronger. When insufficient time has been devoted to that recovery process, the body is simply not able to handle the stress of the next workout and injury becomes a very real eventuality. The second reason is “mental zoom,” which we will define as the psychological component that drives you to exercise (some more than most!) as well as to exercise smartly. What does that mean? The rest days allow you to sufficiently assess how you are feeling and whether or not you need to back down. In addition, simply by giving your body a chance to recover allows you to feel more refreshed, which leads you to be more driven and focused, and results in a better, stronger and safer workout.
So how much rest is enough? For the majority of people, a general recommendation is to either take a day of total rest or to include easy workout days into your training program. This may either be your normal activity or it might be cross training. For runners, this might look like a leisurely swim or bike ride a couple of times per week. Change up your routine and be creative with it! For those of you who exercise a little less frequently or who are adopting the “vacation workout plan,” is rest still important? Yes!
Getting the proper amount of rest in is not going to be as critical as it is for the more avid workout crowd, but it is going to be important nonetheless in preventing injury as your muscles need time to adjust to the increased stress placed on them and remaining injury free is going to be important in maintaining your workout program. As a general rule, an increase of about 10% of your workout load per week will help to steer clear of those overuse injuries. So for those of you trying to cram a year’s worth of exercise into one vacation week, don’t do it – exercise smartly! Lastly, although this may seem obvious, it is worth repeating – make sure to get your seven or eight hours of sleep!
Play hard – Rest well – and have fun doing it!!
TRAINING PROGRAMS Led by Bruce Whitson & Richard Pine |
GOOD FORM™ RUNNING
We’ve got sessions running most every Sunday through the summer. Sign up today and experience improvements in your running.
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 begin_of_the_skype_highlighting 703-913-0313 end_of_the_skype_highlighting.
FIRST STEPS 5K & 10K RUNNING & FITNESS TRAINING PROGRAM
We have a great group of people in our First Steps program who are all making great strides in achieving their goals. Our athletes range in age from 15 to 60 and all getting stronger, running faster and farther and injury free.
This program is for anyone who would like to improve their overall fitness level through a walk-run program! With a focus on proper form and mechanics, this 8-week, group-based program combines walking and running as well as cardio conditioning, stretching and flexibility to help athletes of all ages and abilities achieve measurable progress and a healthier lifestyle!
The program consists of two workouts per week led by our Certified Personal Trainer and Certified Running Coach who will partner with you in establishing exercise routines, working out with you, monitoring your progress, cheering you on, and lending their expertise and knowledge along the way!
The 5K program is for those just beginning an exercise program with the goal of “getting in shape” and the 10K program is for anyone who can comfortably sustain a walk, walk-run or run of up to 2 miles several times a week.
The next group starts August 11. Don’t wait. Sign up now. For more information, visit our website: www.metrorunwalkspringfield.com/firststepstraining.html or email Bruce at metrorunwalk.bruce@gmail.com.
NEXT STEPS DISTANCE RUNNING & FITNESS PROGRAM
The Next Steps Distance Running & Fitness program is also underway. Whether you are a novice or a seasoned runner, the Next Steps Distance Running & Fitness Training Program is for anyone who would like to successfully complete a 10 mile race, half-marathon, or marathon.
With a focus on proper mechanics and a combination of endurance running, resistance workouts, and flexibility training, this training program is designed to help runners of all ages and abilities achieve their goals comfortably and injury free!
The Next Steps Distance Running & Fitness Training Program is a 12 or 18-week, group based program. It consists of a systematic training schedule with two workouts per week led by our Certified Personal Trainer and Certified Running Coach who will partner with you in establishing exercise routines, working out with you, monitoring your progress, and lending their expertise and knowledge along the way!
By the end of the program, you will be more fit and ready to achieve your race goals whether it is for a 10-miler, half-marathon, or marathon event!
Its not too late to join. Don’t wait. Sign up now. For more information, visit our website: www.metrorunwalkspringfield.com/firststepstraining.html or email Bruce at metrorunwalk.bruce@gmail.com.
SERVICES AVAILABLE AT METRO RUN & WALK! Coordinated by Suzanne Scoggin |
VO2 MAX TESTING -
Through an arrangement with Positively Chiropractic and Endura Coaching, VO2 Max Testing is available at the store. VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or aerobic capacity) is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V - volume per time, O2 - oxygen, max - maximum.
The results from a V02 max test is a step towards making your metabolism work for YOU! Understanding your metabolism is key for improving your aerobic fitness and getting rid of excess body fat. You will learn the intensity that you most efficiently burn fat, your Aerobic Threshold and also your Lactate Threshold, the highest intensity that you recycle as much lactic acid as you produce, an excellent training intensity for increasing your speed distance.
Appointments are available at 3:30, 5:00, and 6:30, every other Tuesday. The cost is $100 plus $44 for a mask purchase. Please call Positively Chiropractic at 703-642-8685 begin_of_the_skype_highlighting 703-642-8685 end_of_the_skype_highlighting to schedule an appointment. www.posichiro.com
FITNESS APPAREL RE-USE & RECYCLING!
Bring in and donate your clean, gently used fitness apparel. 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.
Together, we can make a difference here at home and across the world. Join us in our apparel and shoe reuse and recycling efforts.
RUNNING CLUBS! Coordinated by Bruce Whitson |
METRO RUN & WALK CLUB
The Metro Run & Walk Club focuses on supporting and building the running/walking community in the greater Springfield area. 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, and benefit from clinics. If you haven’t signed up for your Good Form Running Level I clinic, don’t wait any longer. Check the website calendar for available classes.
Starting this month, we’re starting the Sunday club runs to 6:30 a.m. to try to beat the heat. Hopefully this will allow more club members to join us. For the entire month of August, we’ll be meeting at Burke Lake, Shelter A.
For more details, check our website: www.metrorunwalkspringfield.com/metrorunwalkclub.html
KINGSTOWNE STRIDERS
Kingstowne Striders News
Well, if June was hot then July was even hotter been but that didn’t keep the Striders from training. Thanks to Mark and Helen we are able to stay hydrated with our Big ole cooler of water! So yes we have water support on our Sunday long runs and if it is really hot we put out an extra stop of sport drink as well.
We have many members well into training for fall marathons and half marathons as well as many different levels of triathlon, everything from sprints to half ironman and full ironman events. Our training for the RAGNAR Relay is also doing well, haven’t heard of this? 12 of us will be splitting up 193 miles of run fun over about 30 hours. The run begins in Cumberland MD and finishes at the Gaylord at the national Harbor.
We continue to hold track workouts, but due to track resurfacing of the Edison track, we are temporarily at Hayfield High School, probably for the entire month of August. See the website for any changes to this location (www.kingstownstrider.org) or check our Face Book page for the most up-to-date information.. Warm-ups begin at 6:15 each Tuesday evening.
Reminder Our weekend run start times begin at 7:00 am on both Saturday and Sunday, see our website as the locations change every day. for the spring/summer training season. Please visit our website at www.kingstownestriders.org for more information you will find information on the locations of our upcoming training runs, as well as how to find us on Face Book, Twitter and how to sign up for our Email List-serve. If you are a Face Book fan you can just click (or copy and paste) this link: http://www.facebook.com/group.php?gid=50992251525
We hope to see you out there!
“Parts for Peace” Founded by Suzanne & Kevin Shaw, co-founders of Kingstowne Striders.
RECYLE YOUR COMPUTER AND MAKE A DIFFERENCE!
Suzanne Shaw recently returned from the country of Ghana located in West Africa where she was part of a dental health team. While there she was a member of a team that provided dental care at the Word Alive Mission Orphanage in the remote village of Esiama Ghana. The orphanage has a school and in the entire school there is but one single computer, a laptop. Word Alive Orphanage houses foundling children. Myth and superstition of the polygamous Nzema tribe teach that a tenth child will curse a family. In remote areas the tenth child is abandoned in the jungle or put to death at birth. The orphanage takes in such children, raises and educates them, making what was once cursed a blessing. We would like to help these beautiful children have a greater opportunity to access technology resources.
Being who they are, Suzanne and Kevin are forming a nonprofit organization, “Parts for Peace” to collect and install gently used computers to the orphanage’s school.
Do you have an old but working computer that is collecting dust? Parts for Peace is also hoping to provide networking equipment and printers as well, so just about any type of IT resource will be helpful, even cables! What may seem outdated to you, can be used to open a window to the world for these children. Recycling your old technology is not just good for the Children at the at the Word Alive Mission Orphanage, but it is also good for the environment!
“Parts for Peace” will soon be a recognized as a 501(c)4 organization. For more information or to donate used computer and technology equipment, please contact Suzanne Shaw at QltnMom@cox.net.
FREE CLINICS & RUNS! We All Help With These |
SUSAN G. KOMEN 3-DAY FOR THE CURE WALKER?
Are you walking the Susan G. Komen 3-Day this year? If so, you should be coming to the FREE clinics we offer in cooperation with the Susan G. Komen for the Cure to help you prepare.
- Saturday, September 11TBD – Packing Clinic
FREE SUNDAY RUNS WITH OUR RRCA CERTIFIED RUNNING COACH
Locations and distances vary, so check the Schedule on our website or email Bruce Whitson at metrorunwalk.bruce@gmail.com to be added to the Sunday Run distribution email list.
UPCOMING LOCAL RACES & EVENTS OF NOTE ! by Mark Russell |
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.
In addition to the area 5K to 10K runs, we have included some interesting variety in this edition’s events: trail runs, adventure runs, obstacle course runs, ultra distance events, and multi-day relay runs. As just one example, check out the DC version of the Ragnar series at http://www.ragnarrelay.com/race/dc. Metro Run & Walk and the Kingstowne Striders are combining efforts to field a team of 12 runners, each running 3 legs of 4-8 miles to cover the 193 miles from Cumberland MD to Washington DC. Try one sometime – it’s an experience!
Found on
Sat 8/17 Paul Thurston 4.5 Mile, Burke Lake.
Sat 9/11 iRace Rocks the Shore 5K, Woodbridge.
Sat 9/18 Prince William Forest 12-Hour Trail Run, Triangle.
Sun 9/19 Woodrow Wilson Bridge Half Marathon, Alexandria.
Sun 9/19 Bushwacker Adventure Trail Run 10 Mile, Clifton.
Fri 9/24 Ragnar Relay, Cumberland, MD to Washington, DC.
Sat 9/25 Realtor Association of Prince William 5K, Woodbridge.
Sun 9/26 Kit Callahan’s Miracle Mile, 10K Run/Walk and Fun Run, George Mason Univ.
Sun 9/26 Dash for Dad 10K Run & 2 Mile Walk, Alexandria.
Sun 9/26 John Pavlick Miles for Meso 8K & Family Fun Run, Burke Lake.
Found on www.racepacket.com
Sun 9/12 South Fairfax Chamber Challenge 10K, Lorton.
Sat 9/18 ROCKS 5 Miler, Burke Lake.
Found on www.active.com
Sat 8/14 Run Amuck 4 Mile Obstacle Course, Quantico.
Sun 8/22 Jennifer Gordon 5K for Oxalosis and Hyperoxaluria Awareness, Burke Lake.
Sat 9/11 18th Annual Women’s Half Marathon Trail Run, Fountainhead Regional Park
Sat 9/18 Navy Federal 5K, Vienna.
Sun 9/19 EX2 Adventures Bushwhacker Adventure 10M Trail Run, Hemlock Overlook Park.
Sun 9/26 2nd Annual Asha-Jyothi Charity 5K, Fairfax Corner.
Sat 9/28 5th Annual Race into Autumn 5K, Fairfax.
Upcoming Events. More info to come in our September newsletter.
Fri 9/10 Springfield Community BridgeWalk, Springfield.
Fri TBD Metro Run & Walk Friday Night Poker 8K
NEW PRODUCTS & UPDATES by Suzanne Scoggin |
Correction: Last month, we incorrectly identified the Dyad as an Asics shoe. The Dyad is a Brooks shoe. Our apologies for any confusion.
STAFF NEWS – Vacations, trips, running in the heat The MR&W Team |
Mark: While running in this heat, my key is to take it slow and pay close attention to heartrate. As long as my rate is under control and relaxed, I know my body is tolerating the heat. If it rises significantly above what I know is normal for my relaxed pace, then the heat is getting to me, so I stick to shade and take walk breaks until I cool down a bit.
Helen: I got in some great running in Vancouver WA and Vancouver British Columbia during my Pedorthics class and the internal medicine forum. What a great way to see a new city. As a follow-up to last month… My daughter’s team won fourth place in the Classic bracket of the AAU U12 (7th grade) Basketball National Championships. In total, there were over 600 girls competing in the tournament. It was incredible to watch each and every girl – win or lose – display their love of playing, athletism, good sportsmanship, and team spirit. Congratulations to the Fairfax (VA) Stars who won the National Championship for the 3rd year in a row!
Suzanne: Want to get a good workout in but don't like the heat and/or poor air quality? Try a run inside, yes, on a treadmill. It can be a nice change of pace and you can get a more controlled run pace-wise and not have to deal with outrageous, even unhealthy temperatures.
John: I am *really* struggling with (but not complaining about!) re-acclimating to the heat and humidity after returning from a short trip to Northern California. I better get used to it, though – I has a triathlon coming up in a month!
Richard: Taking a little break from working to focus on final studies and preparations for the MCAT later in August. Wish me luck!
Harrison: Started my communications internship which is keeping me out of the store except for alternating weekends.
Ben: Am currently traveling in England with my college friends.
Charles: I'm waking up early to get in workouts before the sun, and the heat, are at their peak. I balance training with rest by reminding myself the body can't grow faster without recovery. Resting is as much a part of training as mile repeats and hill work.
Kallie Sims: We welcome Kallie as the newest member of the MR&W Team. Kallie was a competitive runner during her high school years competing at regionals and states. During that time and in her early college years, she previously worked at MR&W Falls Church. Kallie graduated from the College of William & Mary in May 2010 with a degree in psychology and is considering pursuing sports psychology through graduate studies.
