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 February, 2010
We’re Having a Party!
This month marks the first year anniversary of our ownership. What better reason to have a party! Come join us on Saturday February 20, anytime between 10am and 6pm. We’ll have refreshments all day, a one-year anniversary cake cutting at 1pm, and various special guests on hand throughout the day.
Every half hour, starting at 10:30am, we’ll have a drawing for FREE, AWESOME giveaways including:
- one pair of Nike shoes
- one pair of Brooks shoes
- one pair of New Balance shoes
- one pair of Saucony shoes
- one women’s Asics jacket
- one men’s Asics jacket
- one Moving Comfort bra
- SportHill apparel
- Timex Wireless Fitness Tracker
- Timex 50 lap Ironman Watch
- Nike accessories
- New Balance accessories
Special guests include:
- Dan La May, President, Springfield Chamber of Commerce
- Kimberly Linton-Douhnert, DC’s Toughest Trainer
- Anne Mader, The Bike Lane
- Mellisa Dalio, Exercise Physiologist
- Dr Kathy Coutinho, Chiropractor, Positively Chiropractic
- Jim Harman, EX2adventures
- Mary Perry, Registered Dietician
To be eligible to win one of the giveaways, you must come into the store, get a ticket at the register, write your name on the back and drop it in the basket. If you are enrolled in our Loyal Customer Program, you need not be present to win. Only one giveaway per loyalty account.
We’ll update our website by February 15 with a schedule of giveaways and special guests. You don’t want to miss this… We look forward to seeing you!
This month’s newsletter:
Deal of the Month
Just for the Fun of It
Community Spotlight
Good Form Running Clinics
Sundays Group Fun Runs
Metro Run & Walk Club
Metro Run & Walk Springfield Days 15K / 5K – June 6, 2010
Motivation 102
Local Inspirations
Local Races & Events
Products & Discounts
Staff News: Coping with the Winter Doldrums
FEBRUARY DEAL OF THE MONTH -- INDOOR SIDEWALK SALE!
Crocuses should start poking through the frozen ground in a few weeks, Punxsutawney Phil will check for his shadow, and we’re getting ready for spring! We have to clear the racks and shelves for new spring merchandise that has already started to arrive! Come in and check it out.
· 20% off select winter apparel
· Additional 20% off all pre-existing clearance items (30% goes to 50%; 50% goes to 70%)
· 30% off all Wigwam Socks and select WrightSock
· 30% off select Nutritionals
· 40% off all Saucony, New Balance, and select Moving Comfort Sports Bras
· 50%off all Dermatone Sunblocks, WarmFX by BodyGlide, BioRelief, and Glide Liquefied Powder
· 50% off select cross-country and indoor spikes
Colored spiral streamers will identify the racks and shelves with sale items, as well as identify the percentage amount that will be reduced at checkout.
20% = Blue
30% = Green
40% = Gold / Yellow
50% = Red
70% = Silver
JUST FOR THE FUN OF IT
This month’s Just For The Fun Of It is our anniversary party. We do hope you’ll stop by. Don’t worry, no dancing, no giant mascots, just good conversation, prizes, and great speakers.
COMMUNITY SPOTLIGHT
We’re always looking for ways to help you discover other local businesses that promote healthy living through nutrition, exercise and fitness.
DC’s Toughest Trainer
I had the opportunity to meet Kimberly Linton, DC’s Toughest Trainer back in early December at the Womens’s Entrepreneurial Expo in a Speed Networking session. My first thought was “Wow, this lady is in incredible shape!” and I wasn’t surprised when she then introduced herself as a Certified Personal Trainer. We had a great conversation, gave each other business references and moved on to the next networker.
We then had an opportunity to see each other again in January and she invited me to come out for a training session. Her studio is just a few blocks from the store (Bath Street in Springfield).
Richard and I went for a Free One-Hour Training Session by Kimberly. She had us moving from the treadmill, to the floor, to the KettleBells, to the Bosu Ball, back to the floor, and intermittently torturing us with the TRX. The TRX® Suspension Training® exercises provide a complete total-body training tool with cutting-edge training programs. We are so intrigued by it, that we pooled our money and purchased one. Kimberly will be working with each of us to design a monthly routine that helps us to increase our strength and balance.
Kimberly might very well be DC’s Toughest Trainer, but she is also very attuned to how your body is responding to the workout and varies the activities and pace accordingly. It was a great workout and I highly recommend contacting Kimberly to start your own training. She offers a variety of personal training options including in-studio training, online training, or a combination. www.dcstoughtesttrainer.com
Dynamic Nutrition Services
Also, check out Registered Dietician Mary Perry’s Weight Management class – Rev It Up. This is a 9 week practical, hands on class taught by Mary and covers a different nutrition topic each week. Learn how to develop a healthy partnership with your body, maximize your metabolism, and lose weight without feeling deprived or hungry.
Contact Mary at mary@dynamicnutritionservices.com or (202) 391-1167. For additional information, www.dynamicnutritionservices.com and click on the Rev It Up Weight Loss Class link
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.
During the clinics, emphasis is placed on how basic principles apply to both running and walking, helping those ranging from the competitive runner to the casual walker. Good Form™ Running & Walking addresses cadence, posture, foot strike, and body lean. Video is used to analyze the gait of participants and encourage questions and discussion.
The principles and techniques used in Good Form™ Running & Walking were developed by Curt Munson and John Benedict; two of the owners of Playmakers (a performance footwear retailer in Okemos Michigan). Curt and John studied the principles of Chi Running, Pose Running, the Alexander Technique, and scores of studies and articles about running, racing, injuries, and form before developing Good Form™ Running and Walking. Between them, they have over 55 years of experience in running. Curt stresses the simplicity of Good Form™ for running and walking faster, easier, and healthier. “Good running form is the single most important thing I’ve learned in 30 years. I question why it took us so long to learn it.” says Curt. From John’s perspective “After years of injuries, good form running has me training pain free.” www.playmakers.com
For more information and testimonials, visit the Good Form™ website at www.GoodFormRunning.com.
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.
Good Form™ Running & Walking Level II Clinics provide more opportunities for practicing under the guidance of coaches, introduction of strengthening and stretching routines beneficial to the continued practice of Good Form™, and additional videotaping,
Metro Run & Walk is the only local source for this proven approach. The introductory Level I Clinics scheduled for February are free of charge. Thereafter a nominal fee is charged. For more information and to sign-up for a clinic, go to www.MetroRunWalkSpringfield.com or call Mark or Helen 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, fruit, and other tasties. We’ll plan other locations, but for February we’ll be at Burke Lake – one lap is 4.7 miles
2/7 Burke Lake, Shelter A Parking Lot
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2/14 Burke Lake, Shelter A Parking Lot
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2/21 Burke Lake, Shelter A Parking Lot. We’ll be offering time trials to Metro Run & Walk Club members. See below for details.
Can’t get over to Burke Lake or Sundays don’t work for you? Our friends in the Kingstowne Striders meet every Saturday and Sunday for group runs. For more information, check out their group and running schedule at www.kingstownestriders.org.
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, benefit from clinics, and enjoy some fantastic gear and specials!
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.
Among the benefits and activities:
Gear:
- Club sport shell jacket (similar to Tyvek, but better!)
- Club short sleeve tech fabric (Brooks Podium) shirt
- Access to free product tryout sessions and samples
Events:
- One free admittance to our Good Form Running clinic (beginning in Feb.)
- Each month we will select a local race as our target club race for that month. Register as usual, then wear your shirt/jacket to the race and get
- A staffed van or tent for your bag drop
- Water/replacement fluids before and after the race
- Transport, as needed, for the big and point-to-point races
- Other benefits arranged with the host race and Metro Run & Walk suppliers and partners
- Opportunities to register for sold out races under slots held for Metro Run & Walk
Helping your running and the running community:
- Access to RRCA certified coaching
- Partnering with other local running groups
- Targeted volunteering opportunities
Monthly Target Club Races (tentative, depending on club input)
February Sun 2/21 8am The Club’s Burke Lake 1 Lap
Time Trial. Free.
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March Sun 3/7 9am EX2 Backyard Burn 5M/10M
Trail Run. Wakefield Park, Annandale.
www.ex2adventures.com/byb-spring.php
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April Sat 4/10 TBD Run / Walk for Darfur, Lake Accotink
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May Sun 5/2 9am 32nd Annual Patriots’ Cup 8K.
George Mason University Campus.
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Fri 5/14 7pm Relay for Life of Springfield/Burke
thru 7am West Springfield High School (track)
June Sun 6/6 7:30am The Metro Run & Walk Springfield Days 5K/15K.
We look forward to having you as a club member and welcome any questions you may have.
THE METRO RUN & WALK SPRINGFIELD DAYS 15K / 5K – JUNE 6, 2010.
We could use your help. Please contact us to get involved.
It’s a terrific course! From our base at Lee High School, the 5K circumnavigates the Springfield Plaza commercial area. The 15K continues past the commercial area to take in the Accotink Park trail and marina, then the rolling roads of the Crestwood neighborhood, all before returning to the commercial area and finishing on the track at Lee High School. No matter your finish time, you’ll feel like an Olympiad! Track finishes are really special.
All proceeds will be donated to local organizations that provide fitness and recreational programs for youth in need.
We are reaching out to sponsors and individuals who can help make this event successful. If you or someone you know can help, please contact us to receive more information. We are committed to building this event into one of the premier southern Fairfax County races, so please bring your resources, energies, and ideas to help us get started.
MOTIVATION 102
With this winter shaping up to be one of the coldest on record for the area, we’ve departed from our initial series of “101” articles (Hydration 101, Nutrition 101, Safety 101, Warmth 101, Stretching 101 and Motivation 101) and decided to expand on the “motivation” theme this month.
Some of us are finding it difficult these days to stick to our New Year’s resolutions (e.g., “stop being a weather wimp,” “get out at least three days a week for a run”). When it’s 30 degrees and the wind blowing, it’s just more difficult to face the elements. And it’s not just the elements – some of us exercise indoors in the winter, and for some reason it’s even difficult to work up the “feel like it” for the usual gym or pool workout.
So, we started asking each other to share our own secrets. Just how do you overcome the inertia that sets in this time of year?
GOALS - One of the keys that kept popping up was that of goals. One of the favorite goals one of our staff has is to run in the Cherry Blossom 10 Miler every year. He first ran it in 1980, and has run in every Cherry Blossom race since - except for five, when either he or a member of his family was ill. One of his friends tries to walk 100 hours in the first 100 days of every new year. Try to find an event or activity that you can focus on and start your own “streak.”
“PAY” YOURSELF FIRST – We mentioned this in last month’s article, “Motivation 101.” With apologies to John Lennon, “life has a habit of getting in the way of plans” (also see “Missed Opportunities” below). How many times does that noontime yoga session or after work run get hijacked by yet another “important” meeting? If you get your workout in first thing in the morning, it’s done. That’s “your” time, and very difficult for others to encroach upon. And, one of the greatest motivators is inertia or habit or that streak we mentioned earlier. “I’ve gotten a workout in every day this year so far!”
MISSED OPPORTUNITIES – To tag on the above thought, many of us have the best of intentions for exercising – but then life intervenes, and our planned noon-time or after-work workout becomes subsumed by the “crisis of the day.” Often times, however, opportunities present themselves unexpectedly – but we’re not prepared to take advantage of them. By keeping a gym bag packed with essentials in the office or the car, we can sometimes take advantage of an unexpected break in our schedule to sneak a workout in.
TAKE A BREAK – Let’s face it – sometimes we DO need a break, some “down time.” Sometimes it IS best to take a day off to rest and rejuvenate. Every once in awhile, DO roll over, burrow back into the covers and get an extra hour sleep. OR – settle in and watch that football game or read that book you’ve been meaning to. Chances are, your body and your psyche need it occasionally! It’s also important to remember that proper workout technique isn’t going 100% all the time. Most endurance athletes train in cycles of “hard” and “easy” periods. This applies to the rest of us as well. Understand though that “easy” days don’t mean sitting on the sofa eating bon-bons! Easy days generally take the form of either reduced levels/intensity of our exercises, or cross training of some type.
BREAK IT UP – Again, to tag on the above thought, doing the same thing day in and day out can easily lead to boredom, frustration, and generally burning out. Mix it up. Either introduce something new and different into your routine (e.g., add speedwork or hills to your running routine), or do something entirely new and different. Ride a bike or take a spin class. Go for a swim. Take a Pilates or yoga class. What did Einstein say, “Insanity is doing the same thing over and over again and expecting different results.” One could say the same thing applies to motivation!
BE A MENTOR – Remember how it was when you first embarked on your training program? You were filled with exuberance, and looked forward to it. Every now and then, some of us find ourselves faced with “burnout” or tedium, and can’t get the “fire” back. One guaranteed way of getting it back is to “mentor” someone else who’s starting out. We experience this at the store all the time – being able to help that new walker or runner out with some encouragement and training advice is a huge boost for both of us!
REWARD YOURSELF – Treat yourself occasionally as a reward for all your hard work. Go to the spa. Get a massage. Have dessert (or two!). These little rewards can keep you focused and energized.
THE BEST LAID PLANS – Don’t think you have to stick to your plan 100% of the time. If you have an hour workout planned, and something comes up to cut it short – take advantage of the time you do have. An hour workout cut short is better than no workout at all. And, even more important than the physical aspect, the psychological boost from simply getting the workout in is enormous.
REMEMBER THE BOTTOM LINE – Try to stay focused on why you’re doing this in the first place. Keep that vision of a healthier, happier (skinnier, stronger, whatever) you in your mind. Don’t forget to have fun. “If it’s not fun, why do it?”
LOCAL INSPIRATIONS
Relay for Life of Springfield - Burke
A group of local residents wanted to honor someone very dear to our whole community who was lost to cancer. They have teamed up with West Springfield High School to launch the area’s first Relay for Life event. For those of you not familiar with these events, they are the American Cancer Society’s signature activity, offering everyone in a community the chance to participate in the fight by raising funds for research, detection, advocacy and patient services.
As a sponsor of the event, we at Metro Run & Walk invite you to take part in the Springfield-Burke Relay for Life, May 14-15 at West Springfield High School. Form a team, raise some money, and then take turns circling the high school track along with dozens of other teams. There are stories, laughter, awareness building, music, friendships, and a memorable time for all.
For more information, visit www.SpringfieldBurkeRelay.org, or email the Committee at SpringfieldBurkeRFL@gmail.com Metro Run & Walk will be on the track, and we hope to see you there.
UPCOMING LOCAL RACES & EVENTS OF NOTE
Looking for races? Here are some that are close to the Springfield area or are worth noting.
Found on Club News at www.metrorunwalkspringfield.com
**Sun 2/21 MR&W Club Burke Lake 1 Lapper Time Trial
Found on www.runwashington.com
**Sun 3/7 Backyard Burn Trail Run Series #1 10M / 5M. Wakefield Park, Annandale.
Sun 3/7 Burke Lake 12K / 2K. Burke Lake.
Sun 3/14 Fort Hunt 10K. Fort Hunt Park, Alexandria.
Sun 3/14 Backyard Burn Trail Run Series #2 10M / 5M. Hemlock Overlook, Clifton.
Sun 3/28 Backyard Burn Trail Run Series #3 10M / 5M. Fountainhead, Fairfax Station.
Found on www.racepacket.com
Sat 3/20 National Marathon / ½ Marathon. Washington, DC.
Found on www.active.com
Sat 2/13 GW Birthday 10K. Alexandria.
** Denotes local races targeted for Metro Run & Walk Club participation.
PRODUCTS AND DISCOUNTS
New Products - Trail Shoes and such….
Since we live in such a great trail area, we have taken a leap and brought in some of the leading off-road shoes. These shoes feature more stiffness for the rocks and roots, better protection from water and gunk, and chunkier grips for extra traction. We have passed on the heaviest duty technical shoes, since we think our customers will want a shoe that can tolerate some mixed surfaces, and even double as a daily wearer for those so inclined. We now offer:
ASICS 2150 Trail (stability) - Asics 2150 consistently wins “Editor’s Choice” Awards in Runner’s World Shoe Guide.
Brooks Cascadia (neutral) -Won “Editor’s Choice” Award in Runner’s World’s Spring 2009 Trail Shoe Guide
Brooks Adrenaline ASR (stability) - Brooks Adrenaline won “Best Update” in Runner’s World’s Winter 2010 Running Shoe Guide
Saucony Xodus (neutral) - Awarded “Editor’s Choice” by Runner’s World’s “Fall Trail Running Shoe Guide.”
In the coming month or so, we will also be bringing in bladder pack hydration systems (similar to CamelBak), headlamp illumination, and other gear for the slightly out-of-the-ordinary runner/hiker.
New Products - Accessories….
- Injury Remediation: Hinged Ankle and Knee Braces
- Metronomes for working on cadence
Clearance
Wow… in addition to the Indoor Sidewalk Sale, we’ve added the following styles and models to 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
Because of the treadmill we brought in for the Good Form Running clinics, we’ve moved the location of the clearance shoes, so if you don’t see them, just ask.
STAFF NEWS – How We’re Fighting the Winter Doldrums
Mark: Working with a coach who is helping me with speed training routine in preparation for the National marathon in March. Not much leeway in ditching the run because its cold and I don’t feel like it.
Helen: Staying super busy planning an anniversary party, indoor sidewalk sale, kicking off Good Form™ clinics while still getting outside during the daylight for runs. Whew…exhausted just writing about it.
Suzanne: I enlist the help of not 1 but 2 running buddies, that way if one cannot make it, I have a fall back.
John: I cope with the winter cold and doldrums by snuggling down deeper into my bed, drawing the covers up around my ears, rolling over, and going back to sleep. ;-)
Richard: I’m running bundled up and putting my summer race event schedule together!
Harrison: I prefer to stay inside and beat Ben on Xbox Live games.
Ben: While not training for the Gasparilla Relay Marathon with my Dad, I prefer to stay inside and beat Harrison on Xbox Live games.
Charles: By being willing to run in the dark and the cold. Just stay visible and get warmed up quickly.
