The Latest News from Metro Run
& Walk
7261
Commerce Street, Springfield, VA 22150 703-913-0313
Mark and Helen
Russell, Owners
June, 2011
Remembering and Honoring
My father was in the Army, my older brother in the Air Force, my younger
brother in the Navy… While my father and brothers served and retired from their
respective military careers, many others haven’t. I was especially reminded of that while reading today’s
newspaper and seeing the faces of the fallen.
For today (and maybe even tomorrow), let’s put aside our differences and
join together to remember and honor every single member of our armed
forces.
Memorial Day is not about division.
It is about reconciliation;
It is about coming together to honor those who gave
their all.
___
Happy This and Happy That
June is so full of events… here are just a few to make note of…
June 1 – National Running Day
June 4 - 2nd Annual Springfield 15k/5k
June 3-5 – Springfield Days
June 4 – National Trails Day
June 14 – Flag Day
June 16-21 – FCPS High School Graduation Ceremonies
June 18 – National Picnic Day
June 19 – Father’s Day
June 19 – 2nd Annual Fathers Helping Fathers 5K Run/Walk
June 20 – Mark’s birthday
June 21 – First Day of Summer
June 21 – Last day of Fairfax County public school
___
2nd
Annual Springfield 15k/5k – Just a Few Days Left!
Just a few days left to sign up for the Springfield 15K / 5K!
The weather looks TERRIFIC!
Clear skies with race temps in the 60s and post race lounging in the
70s.
Held on Saturday, June 4th in conjunction with the Springfield Days
festival, the Springfield 15K / 5K is a signature race event for southern
Fairfax County. Metro Run and Walk
founded the race and the Kingstowne Striders club is continuing the event
because Springfield should be a good place to live, work, AND PLAY!
Check out the race site www.RunSpringfield.org for more info and to
register. In addition to the scenic 15K and the downtown ‘main street’ 5K, we
also have a noncompetitive fun run/walk, so all abilities are welcome. All proceeds go to local organizations
supporting recreation and fitness for underserved youth.
Some more 2011 enhancements for the 2nd annual race:
-- A sharp multi-color
race shirt
-- Live music groups on
the course (including Rock & Roll, Mariachi, and Bluegrass!)
-- Great post race food
-- Trader Joe’s returns and we have added Great Harvest Bread.
-- A Friday night family
pasta dinner organized by Springfield Days and hosted by Safford Chrysler Jeep
Dodge of Springfield. Hit
www.SpringfieldDays.com for more info.
-- A track finish at Lee High School with
kids’ activities on the infield
To register for the race, go to www.RunSpringfield.org. Help us grow this great annual event!
___
Upcoming
Events Sponsored/Hosted by Metro Run and Walk
2nd Annual Springfield 15k/5k Packet
Pick-Up
Packet pickup for the race will be on Friday, June 3, from 10am to 8pm.
2nd Annual Father’s Day 5k Run/Walk
MR&W 2nd ANNUAL FATHER’S DAY 5K
RUN/WALK
“Fathers Helping Fathers and Their
Families”
Benefitting Homeward Deployed
June 19, 2011, 8:00am, $15
Lake Accotink Park
7500 Accotink Park Road
Springfield, VA 22150
Fathers, sons, brothers, friends: this
race is for you! Run, Walk, bring the dog or push a stroller in the 2nd
annual Father’s Day 5k Run/Walk.
-- First-timers and
veterans will enjoy this low key and fun filled event. The course is flat
and stroller and pet friendly.
-- Random drawings
for door prizes while you're out on the course. Check the Prize Board
when you get back to see if you have won a prize
-- Everyone is
invited to enjoy race morning refreshments at the picnic shelter and adjacent
areas.
-- We will have an
official race photographer. Your finish line photos may be viewed and
freely obtained a few days after the race.
Homeward
Deployed is a private, 501 (C)(3) non-profit organization sponsored by
tax-deductible grants, and donations from individuals, various congregations,
community organizations, clubs, and businesses.
Homeward
Deployed supports military families through the cycles and transitions of deployment,
care-giving, and employment transition.
___
Deals, Specials, and Clearance
It’s Metro Run
and Walk Free Shirt Giveaway Time!
This month, choose your best deal…
Deal 1) Buy a pair of shoes and add a pair of socks and receive a free
MR&W technical short-sleeve shirt.
Deal 2) Spend 75$ in accessories or non-clearance apparel and receive a
free MR&W technical short-sleeve shirt.
Updates, New
Products and Arrivals
New Products
-- Swiftwick Socks
Shoe Updates
-- Brooks Glycerin 9
-- Nike Pegasus 28 Breathe
-- Nike Structure 14 Breathe
-- Saucony Omni 10
-- Saucony Ride 4
We expanded
our selection of kids shoes to include the Asics 1160, the Brooks Ghost, and in
July a New Balance kids shoe.
We’ve also
added some running shorts and shirts for the young runner in your life.
Moving to
Clearance
Nothing new moving to clearance this
month, but we my just have some stuff on sale during the 2nd Annual
Springfield 15k/5k packet pickup!
Save 40% off regular prices!
-- Basketball shoes, socks, and apparel
Sales and
Special Offers – Sign Up for Separate Emails
When you signed up for our Loyal Customer Program we promised that we
would only send you one email newsletter per month. We have and will continue to honor that promise.
But, from time to time we have special sales or offers that we would
like to tell you about that are outside the scope or timeframe of the
newsletter. If you would like to
receive separate emails regarding any sales and special offers that we offer
during the month, please take a minute and sign up for those emails.
http://www.metrorunwalkspringfield.com/emailmarketing.html
Expect one for Father’s Day!
___
Training Programs
Results, Beginners Group, Distance Training, Good FormTM
Running
See What Our
Training Programs Have Achieved
May Day was a big day for many
of our runners in the training programs.
Brian and Anita headed west for their
races; Brian to California to run the Big Sur Marathon and Anita to Colorado
for the Ft Collins 1/2 Marathon. The Big Sur Marathon was Brian's first
marathon and is one of the hardest with an out and back course over never
ending hills. Brian completed this very difficult race and is looking
forward to his next marathon, which he believes, can only get easier.
Anita again demonstrated her remarkable recovery abilities, by completing the
Ft Collins 1/2 Marathon the day after hiking Pike's Peak. Congratulations
to both.
Closer to home, May Day was also the
day for the 33rd Annual Patriots Cup, which is run on the campus of George
Mason University. This year Metro Run and Walk entered two teams; one
team from the distance training program and one of MR&W employees.
Congratulations to Dayna, Judy, Celina, Lynda, Warren and Gene for their
excellent efforts running for the training group team. For most, this was
their first 8K, but all ran at paces significantly faster than established 10K
PR times. Great Job!
I would be remiss not to mention that
the MR&W store team, anchored by Amanda and Richard, came in second in the
co-ed corporate category. Both Amanda and Richard had great races; Amanda
coming in 3rd place overall for women and Richard 45th overall for men.
Well Done.
This month promises to get off to
another fast start for racing. Many of the group will be racing in the
Springfield Days 15k/5K on June 4th. Others are looking forward to 10K
and 10 miles races also in June.
I would like to express special
congratulations to Gerri, one of our master lady runners and occasional
spiritual advisor. Gerri was a part of our first training group that
started last June and I remember well our first group workout, which was a 20
minute walk/run. From that beginning and despite some training
interruptions, Gerri has progressed to where, by her own admission, she has
become a runner. This is certainly confirmed, since Gerri has completed
several races as well as strong 5k finishes in several of her sprint
triathlons. I would say that Gerri's running career has only just begun.
Join the Group! Sign-Up Today for the New Beginner’s
Only Program
JOIN THE GROUP!
Sign-Up Today for the "New"
Beginners Only Program
Beginning June 2nd, we are adding a
Beginners Fitness Training Program. This is a three-month session and for
only $99 and we still have several openings available for the June 2nd
group. Please contact Richard at metrorunwalk.richard@gmail.com to secure
a spot in this program. To make it even more fun, ask a friend to join
with you.
Whether you are
beginning a new fitness program for the first time, just beginning to run or
returning to running, or hoping to work towards your first 5K, the Beginner
Fitness Training Program is for anyone who would like to improve their fitness
goals and take it to the next level!
Based on the
principles of Good Form Running™ and with a focus on proper form and mechanics,
this 3-month group based program combines walking, running, body-weight
strength workouts, and coaching along the way to help you achieve your goals
comfortably and injury free while having fun at the same time!
The Beginner Fitness
Training Program is for anyone looking for coaching, community, and
encouragement along the way! Regardless of your current fitness level,
the program is designed to help you achieve your personal best, whether that
involves walking, walk-running, or running!
The program includes:
-- Free admittance to
a Good Form Running™ clinic
-- Personalized
coaching two days a week (Thursday evening and Saturday morning)
-- Access to the
Metro Run and Walk Online Training site
-- Free Entry into
the Springfield 15K/5K (www.runspringfield.org)
-- Free Metro Run and
Walk Tech Tee
-- A GREAT opportunity
to meet walking or running partners, discover new and exciting training routes
in the area, and have fun in the process!
Cost:
3-month session
-- $99
2011 Sessions begin
on June 1 and September 1
Distance Program
Continues …
We are continuing our Distance Running program to help you successfully
complete or improve your times in a 10 miler, half-marathon, or marathon.
The program consists of two mid-week workouts (Tuesday & Thursday)
and a weekend workout (Sunday) each week led by a Certified Personal
Trainer and a 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! Whether you decide to sign up monthly or for the
whole year, you can start at any time!
Based on the principles of Good Form Running™ and with a focus on proper
form and mechanics, this group based program combines endurance running, track
workouts, walk/run workouts, and body-weight strength workouts, to help you
achieve your goals comfortably while minimizing risk of injury and having fun
at the same time!
Tuesdays: track
workouts, intervals, and speed work
Thursdays: core, strength,
and flexibility workouts
Sundays: distance running
and walk/run workouts
In addition to the coached workouts, participants receive a detailed
plan based on their individual goals, access to our online training site with
videos, workouts of the week, nutrition resources, and links to other online
resources.
Program costs:
One Month……...$60
Three Months....$150
Six Months.........$250
One Year............$450
Good FormTM Running
The updated schedule for Good Form Running covering January through
March 2011 is now posted on the website.
Watch Bruce’s “interview” to learn more about Good Form Running.
http://www.youtube.com/watch?v=CYGEGuqS-AE
___
John’s Feature
Article: Can’t Get Enough …
Most of you are probably aware that
I’ve become quite enamored lately with high school cross country, and track and
field. This came about as our son became active in running for his high
school these past three years. At first, it was simply being a proud
parent in the stands watching a young athlete developing his athleticism,
competence, and confidence. He’s probably not going to be a great runner,
but he’s a very, very good runner, an asset to the team, and one hell of a
lot better than I ever was or could have been. In fact, I’m living
vicariously through him!
But now, as I’ve become more involved
with working the meets as a parent volunteer, and able to spend time down on
the field, “up close and personal” with these young athletes, it’s taken on a
more spiritual, existential note. And, I’ve shared some of the intensity
of these feelings in a few of my recent ramblings here in the MRW newsletter.
What drove it home yet again was an
experience at a local invitational meet two weeks ago. I was officiating
at the discus throw, which placed me on the infield of the stadium, right at
turn three. The gun sounded, and a heat of young men took off, running the
3200 meters, or two miles. The 3200 is a different race, with a different
strategy than certainly the sprints, but even the mile.
It can be a very tactical race, but one
young man took off right from the gun, and led the entire race, building his
lead over the eight laps, lapping some of the slower runners in this, the
fastest heat, and winning by 15 seconds. You have to have seen his face
each time he approached that turn at the end of the back straight. The
grimace of sheer effort and pain grew with each lap. Here was a young man
determined to win – not just win, but to win on his terms. He probably
could have hung out with the pack, drafting till the end, and then kicking to
win. But, for whatever reason, he chose to win by running out
front. I'd seen that strategy and intensity before, but couldn't place
it.
The next day at work, it all came home
to me. There was a young runner back in the early '70's. He was
brash, he was sublimely confidant - some say egotistical. He was, quite
simply, the greatest American runner of his time. Hanging on
the back wall of the store is a picture of this young man finishing a race
at Hayward Field in Eugene Oregon on May 29, 1975. The picture is taken
at the tape – the runner breaking the tape in his inimitable style by sweeping
it with both hands as he looks over his shoulder to see where the competition
is.
The shot clearly shows the length of
the track behind him – without another runner in sight. It was Steve
Prefontaine, who, tragically, was to die in an automobile accident the next day
- winning the race in his singularly unique style, winning his last race in the
only way he knew – out front and in pain.
I do my bike training in the
basement. It always elicits strange looks and comments when I tell folks
this, but I’ve done it for years. About the only time I ride outdoors is
when I’m racing, or when I’m on vacation. It’s great training - no cars,
dogs, weather, pedestrians, or any other dangers or distractions. Plus,
there are no downhills on the trainer – if you ride 20 miles on the trainer,
you’re pedaling the entire way. I figure an hour on the trainer is as
productive as an hour and a quarter outside.
It’s boring though, so rather than
“riding” along staring at the basement wall, I have an old TV and DVD player
set up, so I can watch movies, sporting events, or the History Channel. I
drape the bike with towels to catch the sweat, cover the floor under the bike
with towels to catch the sweat, jump on the bike, tune in something to watch, and
hammer away.
Yesterday, remembering my fascination
with Steve Prefontaine, I did a very intense workout, and watched a movie I
haven’t seen in a long, long time, “Without Limits.” It’s the Steve
Prefontaine story, and is compelling viewing. I highly recommend the
movie - not merely as a retrospective on the finest runner America never had,
as his career was tragically cut short, but as a portrait of someone who,
through his gifts, had a tremendous impact on running in America and the
world. His outspokenness regarding amateur athletics changed them
forever.
The movie is filled with pithy
quotes. One of my favorites is from Bill Bowerman, Prefontaine's
legendary track and field coach at Oregon: “Men of Oregon, I invite you to
become students of your events. Running, one might say, is basically an absurd
past-time upon which to be exhausting ourselves. But if you can find meaning in
the kind of running you have to do to stay on this team, chances are you will
be able to find meaning in another absurd past-time: life.”
The movie is hard to find - but worth
the search. And, if you can't find it, I hope you found the time to
attend a most reasonable substitute - one of the
various district or regional track
and field championships recently held at high schools across Northern
Virginia. If you missed them, shame on you - you missed some of the
most beautiful, thrilling, and heart-warming athletic spectacles you'll see in
your life.
Happy Early Summer. Support your
local high school athletics program.
___
Ask
The c.Ped – Plantar Fasciitis
There is
no question that the most common “condition” we see is “Plantar
fasciitis.” Statistics that I’ve
read indicate that 1 in 10 adults will experience Plantar fasciitis in their
life. Further, of people seeking
medical treatment, it accounts for 10-15% of the foot problems treated and
women are more likely to experience it
than men.
In early
June, we will be setting up an in-store Plantar fasciitis information /
resource center where you can read more about PF and test various products
designed to play a role in the treatment.
Plantar fasciitis (pronounced PLAN-tar
fashee-EYE-tiss) is an inflammation of the plantar fascia. "Plantar"
means the bottom of the foot, "fascia" is a type of connective
tissue, and "itis" means "inflammation". The Plantar fascia is a ligament that
runs along the bottom of the foot connecting the heel to the base of the
toes. It is considered to be
connective tissue in that it is a thick, fibrous band of tissue that along with
the muscle and bones forms the arch of the foot. The Plantar fascia derives its strength and health from the collagen
fibers running through it.
Running,
prolonged standing, and other activities involves constantly stretching the
plantar fascia, sometimes causing degeneration to these collagen fibers and,
most notably, to the fascia’s attachment point at the heel. Once the fascia becomes irritated, it becomes inflamed and
painful.
Think of the arch of
the foot as a hunting bow and the plantar fascia as the bowstring. If you put
pressure on the top of the bow or arch, it will tighten the plantar fascia and
cause it to stretch. Weak foot muscles can lead to pressure on the arch. The
shape of the arch, such as being flatfooted or running in old shoes which do not
properly support your feet, can stress the plantar fascia. The Achilles tendon
also attaches to the plantar fascia. If the calf muscles that attach to the
Achilles tendon are tight, the ankle becomes less flexible, and the plantar
fascia also tightens. American Academy of Podiatric Sports Medicine
Another reason that our plantar fascia becomes tighter with
age is due to the difference in collagen chemistry between older and younger
people. With age collagen becomes less elastic, and therefore more prone
to tearing. A similar mechanism causes skin to wrinkle with age. The reduced
activity of many adults and the differences in collagen chemistry between
children and adults causes a tendency of the plantar fascia to become shorter,
tighter, and more prone to tearing with age. Stanislaus Orthopedics &
Sports Medicine
The most common complaint is pain in the bottom of the heel, which
is usually worse in the morning and may improve throughout the day. This is
because the fascia has an opportunity to tighten during the night or during
periods of rest and is traumatically stretched upon initial weight bearing.
Over the course of
the day, however, with increased activity, the pain may again worsen despite
the fact that it frequently loosens up after the first few steps. The location
of the pain may vary as well. While plantar fasciitis frequently is noticed
under the heel, it may extend along the entire course of the fascia or at any
point along the length of the fascia.
Risk factors for plantar fasciitis include:
-- Foot arch problems
(both flat feet and high arches)
-- Obesity
-- Repetitive loading
on the feet from long-distance running, especially running downhill or on
uneven surfaces
-- Sudden weight gain
-- Tight Achilles
tendon (the tendon connecting the calf muscles to the heel)
-- Shoes with poor
arch support or soft soles
Current
medical research indicates that plantar fasciitis is NOT an inflammatory
condition, but an actual degeneration of the fascia – which is why most
anti-inflammatory treatments, including rest and high dosages of
anti-inflammatories, including cortisone injections, do not offer a cure, but
only treat symptoms. As plantar fasciitis is often accompanied by weakness and
inflexibility in the foot, leg, and hip muscles, current treatment
recommendations consist of stretching and strengthening these areas. The goals
of these treatments are the restoration of adequate blood flow to the area, and
regeneration of the collagen. Therefore, the appropriate exercises and
stretches are those specifically targeted to the foot, lower leg, thigh, hip,
and back.
The primary goals in
the management of plantar fasciitis are to 1) reduce the inflammation, 2)
protect the plantar fascia from further trauma, and 3) stretch and strengthen
the ankle, foot and calf muscles.
During the
rehabilitation process, temporary relief can come from oral anti-inflammatories
(for their analgesic effect), rest, ice, massage, and gentle stretching. Many
also find relief in protective aides for the painful area, including taping,
over the counter orthotics (Superfeet, Spenco, Powerstep), or heel pads (Tulli,
Spenco). A night stretching sock or foot brace (Strassburg Sock, Thermoskin
Plantar Fasciitis Stretching Boot) can also aid by gently stretching the fascia
during the night, helping to restore flexibility, especially when first arising
in the morning. Some of us in the store (which has an unforgiving concrete
floor) have found relief with extremely well cushioned shoes and over the
counter orthotics.
Treatment
recommendations include a multi-pronged approach to treating plantar fasciitis:
1. Active rest
- reduce but do NOT eliminate daily activity.
2. Do NOT go
barefoot or wear unsupported footwear. Footwear with a suitable built-in arch
support, or over-the-counter or custom orthotics in a well-cushioned shoe are
good alternatives.
3. Inflammation
is best managed through icing. It is most effective if you can ice several
times a day for up to 15 minutes. Ice the affected area –
rolling the foot with moderate pressure over a frozen water bottle works best.
You should feel the area going through the four ―icing
stages - cold, burning, aching, and finally numb. You want the area to be numb and red, but
be careful not to go too long and give yourself frostbite – wear a sock!
4. Friction
massage – in addition to the ―ice massage above, you should
vigorously massage the painful area for 5-10 minutes several times a day with your
fingers or a tennis or golf ball or foot wheel. This will HURT, but it should
also feel better afterwards.
5. Stretching
and strengthening of the muscles of the ankle and foot will not only help in
your recovery, but will also help to prevent the pain from recurring. The
morning before you get out of bed, pull your feet towards you and stretch out
your calves to help decrease the pain of that first step.
6. The calf
muscles (gastrocnemius and soleus) need to be flexible. This is achieved by
slowly leaning forward while facing a wall, with the knee straight and the heel
on the ground until you feel a pull in the back of your upper calf. After
holding this stretch for 30-60 seconds, allow your knee to bend, and feel the
stretch in your lower calf. This should be repeated 3-5 times per day.
7. Protection
of the plantar fascia can be achieved through taping and use of shoe inserts.
Occasionally, over-the-counter inserts can be effective in reducing strain
along the plantar fascia; however, if improvement of symptoms is not noted
within the first few days of using over-the-counter inserts, you can assume
that the pre-determined shape of that insert does not correspond well to your
particular foot type, and consultation with a podiatrist is recommended for
evaluation for the possible fabrication of functional foot orthoses.
8. Use night
splints to stretch the injured fascia and allow it to heal.
9. Wear
properly fitting shoes.
Maintaining good flexibility around the ankle, particularly the
Achilles tendon and calf muscles, is probably the best way to prevent plantar
fasciitis.
Information
Sources and Websites:
http://www.plantar-fasciitis.org/
http://www.aapsm.org/plantar_fasciitis.html
http://en.wikipedia.org/wiki/Plantar_fasciitis
http://www.sportsinjuryclinic.net/cybertherapist/front/foot/plantarfaciitis.htm
___
Ask
the Personal Trainer @ Metro Run and Walk
By
Richard
Q.
As a busy dad, what are some workouts I
can include with my running and walking to increase both strength and
performance?
A.
One of the greatest challenges that
many people face when it comes down to working out and exercising is finding
enough time in our busy schedules to workout. For many people, the will to hit the gym or lace up the
running shoes is there, but the breakdown occurs in the execution. Whether it is because of a crazy work
or school schedule, keeping up with the mundane routines of life, taking care
of the kids, or simply putting your feet up to catch a breather, getting that
workout in typically gets shelved with the good but often neglected intention
of “doing it later when I have more time.” Somehow, there’s never enough time and as a result, getting
that workout in involves radically shifting that intention into action.
That may sound like hard work, but the
key to turning that intention into action is to make it part of your lifestyle
so that it is no longer “work” and but simply a part of who you are and what
you do. When choosing your
workouts, set simple goals that can easily fit into your schedule and then if
you have time to do more, it becomes an added bonus. When your workouts are approached with this perspective, it
becomes easier to accomplish your goals and it is easier to work it into any
part of your day on a regular basis as opposed to having this overwhelming task
of a long arduous workout that does not end up getting done and as a result,
all or nothing kicks in and nothing wins more often than not.
With that said, here are 5 basic
workouts focused on increasing total body strength and powering up for a hot
season of dropping the pounds. If
you are limited on time, they can be performed individually or if you have more
time, they can be performed as a circuit workout or added in any combination to
a run/walk workout. As this month
is Father’s Day, this is particularly dedicated to all you busy dads, but even
if you are not a dad, these are still great exercises that you can include into
your daily exercise routine!
You Tube Video
http://www.youtube.com/watch?v=XxlgsCauzOo
“5 Power Workouts for the Time-Crunched
Dad”
Perform
the prescribed number of repetitions of each exercise or however many as is
comfortable for you.
Perform
as a Circuit Workout or add individual exercises into your current training
program.
___
Upcoming Local Races
and Events of Note!
By Mark
Looking for races?
Here are some that are close to the
Springfield area or are worth noting. Info and signup are available at
one, two, or all three of the popular race calendars:
www.RunWashington.com (RW)
www.RacePacket.com (RP)
www.active.com (AC)
June 4:
Springfield 15K / 5K, Springfield.
June 4:
Clifton
Caboose Twilight 5K Run, Clifton.
June 5:
Operation Walk Virginia 5K, Alexandria
/ Fort Hunt.
June 12:
Race for
Rights 5M. Burke Lake
June 18:
Losing to
Live 5K, Annandale
June 18:
Adam’s Angels
5K, Fairfax.
June 19:
2nd Annual Father’s Day 5K
Run/Walk by Metro Run & Walk. Springfield / Lake Accotink
June 25:
12th
Annual Tim Harmon 5K. Fairfax
Gov’t Center
July 4:
Capital Running Company Let Freedom Run
5K, Fairfax Corner.
(No more local events in July – too
hot?)
___
Community
News
We were so sad to learn of the death of
Abraham Yacob, the Robert E. Lee High School senior and All-State cross country
runner. Yacob had a great
close to his cross country season in the fall with an All-State 6th place
finish in the Group AAA race and ended with a 15:35 5K PR run at Foot Locker
South. Yacob's last race was at the East Coast Invitational in late January
with a runner-up finish in the 1600 meter run. There will be a moment of silence in Abe’s honor at
the start of the Springfield 15k/5k and a small portion of the proceeds of the
race, including a matching donation by us, will be made to CrisisLink.
New
registration procedures have been announced for the Army Ten-Miler
to be held on Sunday, October 9 in Arlington, VA. Priority registration will be
offered to all U.S. service members as well as runners who have participated in
at least seven ATM races, starting Sunday, May 1. The general public can enter
beginning Sunday, May 15.
On Saturday, June 4, American Hiking Society's 19th annual
National Trails Day
will celebrate America's magnificent trail system and its supporters. Events
around the country include trail maintenance, hiking, paddling, biking,
horseback riding, bird watching, and running. Montgomery County Parks have
numerous opportunities for Volunteer Trail Work on weekends.
The Road Runners Club of America (RRCA) has announced the first communities to
receive the
Runner
Friendly Community designation, including Fredericksburg, VA.
The 2011 Outstanding Runner Friendly Community is the Monterey Peninsula in
California.
___
Wellness and Pedorthic
Services
We are
pleased to report that effective January 1, 2011, co-owner Helen Russell is now
a Certified Pedorthist (C.Ped.).
A Certified Pedorthist, or
C.Ped. 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, including athletes and diabetics, to promote foot health, maximum
mobility, and comfort.
We pride
ourselves on having the most experienced staff able to help you with all of
your commonly occurring issues.
For the exceptionally or medically complicated, consider making an
appointment. Metro Run and Walk is
the only running specialty store in Northern Virginia with a C.Ped. on staff.
For more
information, see our Wellness & Pedorthic services at: http://www.metrorunwalkspringfield.com/productsandservices/certifiedpedorthist.html
