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 March, 2010
When Will Spring Come?
I think everyone will agree that this has been a particularly challenging winter. Not just snow, but blizzards! Not just a breeze, but 60 mph winds! Not just cold, but very few days in February reaching average temperatures. In spite of that, spring will come. March 1st is the first day of Spring meteorogically speaking and from a calendar perspective March 20th. It’s getting light earlier in the morning, staying light later in the evening, and I can hear a few birds upon waking in the morning. Fifty degree days are on the horizon. In my opinion, Spring is the best season -- new flowers, greening grasses, budding leaves, and the smell of honeysuckle later in the Spring. How can one stay indoors?
For those of you who came to our anniversary party; thank you. We had a great time and it was great to either meet you or see you again. Thanks to our vendors for donating so much great stuff. It was fun to give it away every 15 minutes.
Did you see our article in the Springfield Chamber of Commerce Image newsletter? We’re the talk of the town! You can read about us on pages 7 and 10 at: http://www.springfieldchamber.org/gscc/main/springfieldchamber.nsf/all/FE1872A142D4506D852573B4004DCC3/$FILE/Ma-Ap%20web%20Image.pdf
This month’s newsletter:
Store Deal of the Month
Just for the Fun of It -- Spring MetroBucks Exclusively for Newsletter Readers
Community Spotlight
Good Form Running Clinics
Sunday Group Fun Runs
Metro Run & Walk Club
Springfield 15K / 5K June 6, 2010
This Month's Focus -- Injury Prevention 101
NEW! Ask the Personal Trainer @ Metro Run & Walk
Local Races & Events
Products & Discounts
Staff News: What We're Looking Forward to the Most About Spring
MARCH DEAL OF THE MONTH – WINTER APPAREL CLOSEOUT
Buy two pieces of winter apparel and receive a third FREE! (Lowest priced is the free one.) Everything “long” is eligible – long-sleeve shirts, jackets, long pants, and long tights.
JUST FOR THE FUN OF IT—SPRING METROBUCKS EXCLUSIVELY FOR NEWSLETTER READERS
Follow the link below, print the MetroBucks, and come in and spend it on spring apparel – shorts, capris, short-sleeve shirts, tanks, etc. The $5 MetroBucks certificate can be used for each piece of Spring apparel purchased. Yes, that’s $5 off every piece of apparel you buy. Feel free to forward our newsletter to friends, family, colleagues, etc. so they can take advantage of the Spring MetroBucks. Expires March 31, 2010.
You can find the MetroBucks coupon on a hidden page of our website: www.metrorunwalkspringfield.com/springmetrobucks.html.
COMMUNITY SPOTLIGHT
We’re always looking for ways to help you discover other local businesses or organizations that promote healthy living through nutrition, exercise and fitness.
Northern Virginia Volksmarchers
I was on a plane reading a magazine when I came across a little article that talked about there being hundreds of walking clubs across the nation. Being a walker myself, I was curious and when I got to my computer, I followed the link and it took me to the American Volkssport Association (www.ava.org). Looking for local walking clubs, I ended up at the Northern Virginia Volksmarchers Club (NVVC) site (www.pollow.com/nvvc) headquartered in Burke, which was founded in 1983.
I met with Bob McLean, President of the club and he introduced me to volkssporting. Bob has been with the club for many years and has enjoyed thousands of miles with friends and families.
Volkssporting means a “sport of the people.” Anyone of any age may participate in walking (volksmarches), biking (volksbikes), swimming (volksswims), or cross-country skiing (volksski) events. These events are not a contest of speed, rather each participant sets their own pace and only needs to complete the event before the stated finish time. Bob explained that this means that EVERYONE IS A WINNER! Volkssports are non-competitive. Volksmarches are normally 10KM (6.2 Miles) with 5 KM (3.1 Miles) alternate routes."
The Northern Virginia Volksmarchers host regular walks throughout the year in Alexandria, Arlington, Burke Centre, Burke Lake, Fairfax City, Mount Vernon, Springfield, and other parts of the county. In their 25 years, the NVVC has sponsored more than 170 weekend or evening walks. The club now offers four weekend events and four evening walks each year. It also sponsors 13 year-round events. There is a nominal fee for joining which covers insurance and administrative costs.
Check them out at www.pollow.com/nvcc. If you are interested, Bob has volunteered to host an informational session here at the store. Please let us know and we can get something on the calendar.
The Bike Lane
Whether you are competitive, bike for exercise, bike with your family, bike to work, or are a volksbiker, the Bike Lane is your store. Great customer service is the first thing that struck me when I went into the Burke store. The employees really enjoy working there and it shows. They are knowledgeable, enthusiastic, and friendly.
Anne & Todd Mader, owners of The Bike Lane, have two stores – Burke and Reston. Each store offers something unique and different. They offer group rides every Saturday out of both stores, there is a bicycle maintenance class in the Burke store and an indoor trainer class in Reston.
Both Anne & Todd are actively involved in supporting our communities. They are sponsors of the non-profit Trips for Kids (www.tfkmetrodc.org) which teaches kids to overcome obstacles on the trail and in life.
They also believe in educating their customers. They have created The Bike Lane channel on youtube (www.youtube.com/thebikelane) which is dedicated to information and education about bikes, riding bikes, and anything having to do with bikes. The Resources links on their website are full of great information on buying a bike, surviving road hazards, finding safe routes, and much more.
If you bike, I highly encourage you to check them out – www.TheBikeLane.com. Follow this link to get access to a 20% off coupon for any one accessory item which can be used on any sale or regular in-stock parts and accessories.
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 practicing under the guidance of coaches, introduction of strengthening and stretching routines beneficial to the continued practice of Good Form™, and additional videotaping. $20 fee at the doo.
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.
3/7 Burke Lake, Shelter A Parking Lot (for those not running target race, see below)
3/14 Lake Accotink, Lower Parking Lot at Trestle
3/21 South Run RECenter, Utility Bldg Parking (in rear of main center)
3/28 Burke Lake, Shelter A Parking Lot
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.
Can’t get over to where we’re running 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. 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!
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)
March Sun 3/7 9am EX2 Backyard Burn 5M/10M Train Run
Wakefield Park, Annandale. (tentative due to snow cover)
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 Corporate Challenge 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 1st Annual Springfield 15K/5K
We look forward to having you as a club member and welcome any questions you may have.
THE 1st ANNUAL SPRINGFIELD 15K / 5K – JUNE 6, 2010.
This is Springfield’s home town race. Directed by Metro Run & Walk and held in conjunction with the Springfield Days community festival, you do not want to miss this.
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 through the commercial area. Both races finish on the track at Lee High School. Track finishes are really special for both runners and spectators!
All proceeds will be donated to local organizations that provide fitness and recreational programs for youth in need.
We need your help. Critical needs are people to coordinate post-race refreshments, assist in publicity and outreach, coordinate the medical services, and coordinate the volunteers. And, we’re always looking for groups to volunteer on race day (scouts, civic clubs, teams, etc.)
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.
THIS MONTH’S FOCUS: INJURY PREVENTION 101
Amazingly – after the Blizzard of 2010, the first signs of Spring are literally at my front door! Once the piles of fallen and drifted snow finally melted away yesterday, my tulips and daffodils were poking six inches out of the ground. I immediately had two thoughts – “You guys started out way TOO EARLY and did way TOO MUCH TOO SOON!” My over zealous flowers strangely enough happen to be like many of us and you are correctly wondering “HOW?!” There are a handful of us who train throughout the year – kudos! … And then there is a somewhat larger handful of us who attempt to “get back into shape” – whether that was the shape we were in at the end of the previous season or a shape for the very first time (or in a very long time).
That pursuit of the “ideal beach body” for the summer, starting that training program for the umpteenth time, or getting back into shape is quickly overtaken by reality because we somehow end up injured or it “hurts” too much and so we resolve to attempt it again … only next year. We realize later why it was again that “I never liked working out,” with the overwhelming thought being, “Why am I doing this again?!” Well, the goal is that THIS year will be different and we have a few ideas! Sit tight, but don’t get too comfy!
At the store, we see several of these “spikes” in fitness activities throughout the year, e.g.: 1) around January 1st when the “resolutionists” descend on their fitness facilities with the new gear they got for Christmas or Chanukkah so they can get into shape; 2) in the early spring when local high school athletes begin their training for outdoor track and, later, compete in outdoor track; 3) also in spring when the road runners get out in earnest and attempt to make up in one week for the two months of training they slacked off over the winter; 4) at the end of the summer when the local high school cross country runners come back under their coaches and attempt to do two months of training over the first coached weekend; and 5) during the height of marathon season, when many runners attempt to go the marathon distance woefully undertrained.
Unfortunately, many of these athletes become injured and we have noticed several trends. They’re so basic as to be laughable, yet we all seem to forget them in the enthusiasm of “getting out there.”
· Lack of or low-level of fitness. Lack of fitness can occur in people of all ages and sizes. Don’t mistake working hard at your job, being busy, being productive, or being on your feet with fitness levels. To some extent it depends on how one defines fitness. We have seen “heavy” people who are incredibly fit and strong and likewise “thin” people who do not have cardiovascular or endurance fitness. Lack of or a low level of fitness usually stems from a sedentary lifestyle resulting in reduced flexibility, muscular imbalances and lack of muscular strength, potentially compromised cardiovascular health, and lack of core and joint stability. This deconditioned state is very easily overtrained as the body is not capable of producing proper movement, which can eventually lead to injury. As more people work in offices, work crazy hours common to the Washington DC area, use better technology and have little need to move to any great extent on a daily basis, that fitness level at which we should begin our workout programs has become significantly reduced. In other words, in order to stay injury free, we simply have a longer ladder to climb, but one that will be more beneficial in the long run if we climb every rung rather than trying to skip a few and then falling off. Preconditioning workouts can bring you up to a minimum fitness level and help ensure that you are ready and capable of proceeding to more rigorous activities.
For information on preconditioning principles for adolescents and children: http://aapsm.org/pdf/Dollard-Preconditioning-Principles.pdf and for adults: http://win.niddk.nih.gov/Publications/better_health.htm#getactive
· Failure to ensure we’re in good enough shape to begin an exercise program (this is the old admonishment to “get a doctor’s OK to begin an exercise program if you have a medical condition, are overweight, are over 40 years old, or haven’t exercised for awhile”). At the same time, this shouldn’t be an excuse not to get started. Obtaining the doctor’s note is not license to AVOID exercising, it simply means performing appropriate workouts based on your fitness capabilities. If you want to get started on an exercise program, discuss it with your doctor first and at the very least, prepare for the conversation. The National Library of Health in association with the National Institutes of Health has a wealth of articles and resources as well (http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html )
· Failure to warm up and cool down (many of us do the latter, but can’t or won’t bother with the former – this includes proper stretching). So why the warm up and cool down? Warming up increases heart rate, body temperature, and also involves mental preparation. It can be general and have no relation to your actual activity or it can be specific and be very similar to your respective workout. Having said this, there is an ongoing discussion as to whether warming up and stretching before a workout is really beneficial or not and unfortunately the studies are inconclusive. However, regardless of the direct benefits, the warm up at the very least puts your mind and body in a position to perform the remainder of the workout correctly and prevent injuries as a result of poor execution. The cool down does the exact opposite. It allows the body to return to a state of rest and includes reduced muscle soreness as well as increased flexibility.
For the majority of people coming from the sedentary lifestyle and even for those who are avid athletes, an easy warm up and cool down to incorporate into a training plan is the use of a foam roller using a technique called self-myofascial release or SMR. SMR works to reduce and correct minor muscle imbalances to create more optimal levels of function. Warning: it may hurt depending on how many imbalances or knots need to be worked out! We found a great website on this topic: www.sport-fitness-advisor.com/self-myofascial-release.html. You are invited to attend a FREE 30 minute clinic on Tuesday, April 13 at 7:30 p.m. to learn these techniques.
The Mayo Clinic website discusses the importance of warming up and cooling down and has a plethora of links to additional information. http://www.mayoclinic.com/health/exercise/SM00067
· Doing too much too soon. If you took off two months, you won’t be getting back into shape over a weekend. Another manifestation of this is my admonishment, particularly to my male customers, that if “running two miles is good, running four miles is NOT necessarily better!" This includes increasing the intensity of your exercise too quickly, exercising too hard too soon, or exercising too frequently too soon. If you are at all concerned about this, consult a certified personal trainer or exercise physiologist. They can help you by creating a plan that will properly get you where you ultimately want to be. For many people beginning a running or walking program for the first time or the first time in a while, this may entail only a moderate 15-20 minute walk or run up to at most 2 days a week. If the goal is to move from walking to running or pursuing longer distances running, the program may entail walking and running combined until the desired goal is achieved. Once again, a slow process, but one that will achieve the goal while remaining injury free and having fun while doing it!
· Failure to use correct technique or body form. Many fitness centers have exercise equipment that limits the range of motion when using the machine in order to force your movements into a better, more “correct” pattern. Additionally, many fitness centers have knowledgeable, trained staff to assist and guide you in the use of the equipment. USE THEM! On the other hand, there is a LOT of equipment in many of these centers that can be used incorrectly, even abused, leading to injury. Regardless of your fitness level, correct technique and body form equals reduced or zero injuries. More often than not, the avid gym goers lifting more stacks than you can count or barbells larger than your leg are unknowingly hurting themselves. You will be better off pushing and lifting nothing but the bar if you are doing it PROPERLY!! As for running, see our write-ups on Good Form™ and come to a clinic!
www.metrorunwalkspringfield.com/goodformrunning.html.
· Failure to use the proper equipment. Many of us attempt to use our running shoes for a variety of activities for which they’re not suited, e.g., court sports, basketball, and soccer. Think about it: running shoes are designed to go one direction – forward. However, they can be successfully used for any activity in that vertical plane, e.g., Stairmaster, elliptical, squats, lunges, weight lifting, Nordic Trac, and step aerobics. While the running shoe gives you tremendous stability and support for these activities, they offer very little lateral support and you run the risk of twisting an ankle or destroying the shoe when used in sports with aggressive lateral movements. Rule of thumb: get a specific shoe based on how avidly and regularly you participate in a given activity.
Many of us still exercise in the cotton “sweats” we’ve used for years. While cotton is (in my opinion) still the best, most comfortable fabric for “hanging out,” it’s one of the worst to wear for fitness activities. Cotton absorbs and holds moisture, so when you sweat, it remains next to your skin helping to cause irritation and blisters. This is especially true for your feet, groin, armpits, and other areas where fabrics bunch or rub during exercise. The “new” wicking fabrics can’t absorb perspiration – they wick it and pass it on, either to fall off in drips, or to an outer layer. If you perspire a lot, you’ll still be damp, but the fabrics won’t become sodden, clingy, and heavy like cotton. It’s an amazing difference.
Finally, don’t forget the sunscreen, sports sunglasses or goggles, bike (skateboard, scooter, roller blades, Razor) helmet, mouthpiece, and protective pads required by your sport.
· Failure to properly fuel, hydrate, and rest. Do I *really* need to explain this?
Now – go out and have FUN!
ASK THE PERSONAL TRAINER @ METRO RUN AND WALK
We are excited to announce that our own Richard Pine, has recently become NASM-CPT certified, which means that we now have a certified personal trainer on staff! So what does that mean for YOU?! As a store, one of our primary goals is not simply to sell quality running and walking shoes, great pieces of apparel, and other nifty running things, but to enhance the health, fitness, and consequently overall well-being of our customers through our shared knowledge and experience. Our hope and goal is that this will in turn create a shared passion and enjoyment of leading an active, healthy lifestyle. In pursuit of this goal, we will be hosting a write-in forum called “ASK THE PERSONAL TRAINER” where you will have the opportunity to find out the answers to a number of fitness related questions. This can include everything from what does a training program even look like; to how to formulate a workout program; what does “BMI” stand for and why is it important as well as how to navigate the world of elusive fitness lingo; what does a safe and progressive workout plan involve; how to use various machines with correct and injury free form; ideas for alternate workouts to include in your current regimen; and for all you runners and walkers out there, tips and workouts that will enhance and compliment your current training regimens.
So how does this work? Simply e-mail whatever questions you have to metrorunwalk.springfield@gmail.com. Whether you are a beginner or have been on the road for a while; run, walk, are dedicated to the gym, cycle, swim, play sports or simply want to lead a healthier lifestyle; all questions are fair game and if for any reason we do not have an answer, we will do our best to point you in the right direction! As they always say, if you have a question, others are most likely wondering the same thing and you might very well see your questions and answers appear in next month’s newsletter!
In the days ahead, we will also look forward to offering a number of different opportunities to continue working toward your fitness goals, so stay tuned!
What are you waiting for?! Ask away!
UPCOMING LOCAL RACES & EVENTS OF NOTE
*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. Depending on the number of participants, we may expand the exercises to include non-TRX activities. For advanced TRX workouts, we’ll refer you to Kimberly Linton, DC’s Toughest Trainer.
May 11: Core Workout
May 25: Power Leg Workout
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
**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 Park, Fairfax Station.
Sun 4/25 George Washington Parkway Classic 10M / 5K, Alexandria.
Sun 4/25 Strides for Success 5K / 1K, Fairfax Corner.
Found on www.racepacket.com
Sat 3/20 National Marathon / ½ Marathon. Washington, DC.
Sat 4/17 Fairfax Five and Dime 5K / 10K. Fairfax.
Found on www.active.com
Sat 4/10 Bull Run Run 50M, Clifton. Race full, volunteers needed.
Sun 4/18 Ft. Belvoir Spring into Spring 5M / 5K. Ft. Belvoir.
** Denotes local races targeted for Metro Run & Walk Club participation.
PRODUCTS AND DISCOUNTS
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
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 – What We’re Looking Forward To The Most About Spring…
Mark: Wearing shorts and short-sleeve shirts again.
Helen: Coming out of hibernation, more daylight, getting some sense of discipline back into my diet and fitness regimen, shedding the winter pounds, finishing the taxes, and doing some spring cleaning.
Suzanne: More daylight, sleeping with the window open, and running without all those extra layers of clothing.
John: I'm looking forward to longer days, warmer temperatures, disappearance of the Volkswagon-sized piles of snow at the end of my driveway, and a healthy hamstring.
Richard: Running the Cherry Blossom 10 miler.
Harrison: Getting out and actually training for distance instead of winging it.
Ben: I am most looking forward to long rides on my bicycle in the warm weather and not being so pale.
Charles: Running trails without snow or ice.
