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                                                                                                                                           May, 2010

 

This month’s newsletter:

Thanks for Sharing Feedback on the Newsletter

T Minus 5 Weeks Until the Springfield 15K / 5K

Store Deal of the Month – Back by Popular Demand!

Just for the Fun of It –- $5 Sports Bra MetroBucks

Community Spotlight – Grounded and Active Duty Fitness

NEW:  5K / 10K Fitness Training Program

NEW:  VO2 Max Testing

NEW:  Free Injury Screening

Running with Dogs 101

Ask the Personal Trainer

Metro Run & Walk Club

Kingstowne Striders

Local Races & Events

Products & Discounts

Staff News

THANKS FOR SHARING YOUR FEEDBACK ON OUR NEWSLETTER

In last month’s newsletter, I lamented that the newsletter was too long.  Well many of you agreed but also said that was alright,  that you enjoy reading it and not to worry about how long it is.  Your feedback was to keep it easy to navigate to the items of interest, keep it relevant, informative, and not too “sales-y”.  Thank you for that.  Enjoy this month’s newsletter!  We’ve got a lot going on with some new programs and services.

 

T-MINUS 5 WEEKS UNTIL THE SPRINGFIELD 15K / 5K!

On June 6^th, the 1^st Annual Springfield 15K / 5K race will show off all that Springfield has to offer.  Run in conjunction with the Springfield Days community festival, this race takes advantage of the Accotink Creek trail, the Lake Accotink marina, and several of the surrounding neighborhoods.  And all proceeds go to help local organizations that support recreation and fitness activities for youth in need.

 

You do not want to miss this event!  Learn more at www.RunSpringfield.org.

• Run or speed-walk the race.  With more than 150 participants already registered, we have great early momentum toward our 1^st year goal of 500-700
• Be a sponsor.  With nearly 20 financial and in-kind sponsors to date, the early response has been terrific.  But we are barely halfway to our goal of $5000-$10,000 in sponsorships so we can be sure to return substantial proceeds to our beneficiaries.  All amounts are welcome.
• Volunteer to help on race day.  We will need 100+ on race day and several dozen in the days leading up to the race.  Bring yourself, your family, or your entire club or workplace.
• Spread the word by cutting and pasting this article and emailing it to all your friends, co-workers, and businesses.

 

Great communities make great events, and great events make great communities.  Let’s all come together for the Springfield 15K / 5K!  If you can help or have questions, contact Mark Russell, race director, at MetroRunWalk.Mark@gmail.com or 703-913-0313.

MAY DEAL OF THE MONTH – BACK BY POPULAR DEMAND!!!

Buy a pair of regularly-priced shoes, add on a pair of regularly-priced socks, and receive a Metro Run & Walk technical shirt, a Metro Run & Walk drawstring backsack, or a Metro Run & Walk hat for one penny!

JUST FOR THE FUN OF IT—SOMETHING JUST FOR WOMEN -- $5 SPORTS BRA METROBUCKS

With Mother’s Day this month, we thought that we should offer something just for women.  Follow the link below, print the MetroBucks, and come in and take $5 off your purchase of all regularly-priced sports bras.  Expires May 31, 2010.

 

You can find the MetroBucks coupon on our website:  www.metrorunwalkspringfield.com/sportsbrametrobucks.html.

COMMUNITY SPOTLIGHT

I love my job.  I have the privilege of being able to go meet new people, their businesses, experience their services and/or products and if I like it and think highly of the business and what they offer, I get to write about them.  It’s important to us to help you discover other local businesses or organizations that promote healthy living through nutrition, exercise and fitness.

 

Grounded Coffee Shop

Back in March, I attended a health fair at Grounded Coffee Shop where I met one of the owners, Candy Briffa.  (Grounded is a favorite gathering place for the Kingstowne Striders after their weekend runs.)  Grounded is a warm and comfortable place to enjoy a cup of coffee, tea, or fruit smoothie.  There's a snug sofa and fireplace area, a toy train table layout for children in the corner and a window from the shop into the kitchen, so customers can see their pastries being made. The pastries are amazing according to the reviews and Washington Post article I read.  I had the chili which was really great and I brought a selection of the torta back to the store for our staff to enjoy.  Feedback on the torta was that they were excellent!  Both Candy and her husband / business partner are pastry chefs and pride themselves on their selection of pastries, breads, sandwiches, and salads.  The menu at Grounded includes a nice variety of vegetarian offerings, the 100% fruit smoothies include protein, and the coffees themselves are organic and fair trade coffees.

 

The staff is very friendly and the service is excellent.  I highly recommend you visit Grounded.  http://www.groundedcoffeeshop.com

 

Active Duty Fitness for Women

So, while at the health fair, I had the pleasure of meeting Martin & Erin Jones, co-owners of Active Duty Fitness for Women (ADF).  I really enjoyed talking with them and hearing about their boot camp and personal training services and philosophy.  When they invited me to attend an Open House Boot Camp, I jumped at the opportunity.  I participate in a boot camp in the summer close to where I live, so I was familiar with the format and activities of a boot camp. 

 

Several things make Active Duty Fitness stand out to me.

1)       The support and respect that Martin, Erin, Annette and the other instructors show to the participants.  They encourage the participants to achieve what they can and more.  They are leading the activities by doing, not just standing there and yelling at you. 

2)       The exercises and activities that they include.  It was a very challenging but incredibly interesting workout.  Why do boring lunges when a little bit of creativity can make the lunges more interesting?  Who would ever think that lunges could be interesting in the first place?  Active Duty Fitness.

3)       The variety of women participating, supporting and encouraging each other.  It really was a cross-section in terms of race, country of origin, size, and ability level.  Yet everyone was able to participate at their own fitness level while striving for the next.  The instructors didn’t compare one to the other, but focused on providing personalized feedback.

4)       The retention of the women participating.  The majority of women who start with Active Duty Fitness stay for years.  Partly, I think because of their relationship with the instructors, but also because of the new friendships and camaraderie with the other women.

5)       The price.  Very affordable.

 

All this stems from the co-founders Martin Jones and Doug Vasiliadis.  I haven’t personally met Doug, but I have Martin.  He has over 20 years of experience developing health/fitness/wellness programs for corporate clients and individuals. He has provided consulting and personal training services to a variety of companies including Freidman Billings Ramsey, The Scowcroft Group, Time Warner, The Mills Corporation, Sunrise Assisted Living, AARP, Fairfax County Chamber of Commerce, The Washington Mystics, Wellsure Insurance and Wellpoint Insurance.

 

As co-founder and co-owner of Active Duty Fitness for Women, Martin helped to create all aspects of the program. ADF is the only franchised boot camp program in the country. It is built on an exercise format that is designed to accommodate all fitness levels. He and Erin presently own and operate three of the 12 sites that are located in the D.C. Metro area.

 

Martin is a graduate of St. Andrews College in Laurinburg, North Carolina with a B.S. in Exercise Science and attended graduate school at Plattsburg St. University in Plattsburg, New York where he studied Sports Marketing. Personal affiliations include the National Academy of Sports Medicine, the Egoscue Method, and the National Strength and Performance Association.

 

In a chance encounter with my basketball playing 13 year old daughter, Martin in 5 minutes taught her a few defensive moves that she uses very successfully in her playing today.

 

I highly recommend Active Duty Fitness for Women.  http://www.activedutyfitness.com/home.cfm

NEW: FIRST STEPS 5K & 10K FITNESS TRAINING PROGRAMS

Our new First Steps 5K/10K Fitness Training 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 will consist 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.”  The first session will begin with a 20 minute walk, walk-run or run and will gradually build up to a goal of 3 miles over the 8-week period.

 

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 first session will begin with a 30 minute walk, walk-run or run and will gradually build up to a goal of 6 miles over the 8-week period.

For more information, visit our website:  www.metrorunwalkspringfield.com/firststepstraining.html

NEW:  VO2 MAX TESTING

In conjunction with Positively Chiropractic, we are very pleased to be able to offer VO2 Max testing at the store on the 2^nd and 4^th Tuesday of May at 3:30 pm through the evening hours.  If you’ve never heard of it, 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. 

 

Too low of an intensity and your metabolism never reaches optimal levels causing your fitness to plateau.  Too hard of an intensity and you use primarily carbohydrates, causing you to feel sore and hungry after your workout.

 

Appointments are available at 3:30, 5:00, and 6:30.  The cost is $100 plus $44 for a mask purchase.  Please call Positively Chiropractic at 703-642-8685 to schedule an appointment.

NEW:  FREE INJURY SCREENING

In conjunction with Positively Chiropractic, we are very pleased to be able to injury screenings with Dr. Jeannie Kim at the store on the Sunday, May 16 and Sunday, May 30th from 2:00 p.m. – 4:00 p.m. 

 

Dr. Jeannie Kim is a Doctor of Chiropractic Medicine.  She graduated from Palmer Chiropractic College where she was granted the top Clinic Excellence Award.  She finished her undergraduate studies at Virginia Tech with honors.  Dr. Kim is certified in Active Release Techniques (ART).  ART is a massage technique that breaks up scar tissue that forms as a result of chronic overuse conditions.  Dr. Jeannie has found the combination of chiropractic care and ART to be extremely effective in resolving issues often seen in runners.

 

To schedule your FREE 10 minute injury screening appointment, please call Positively Chiropractic at 703-642-8685.   Walk-ins are welcome.

UPDATE ON OUR FITNESS APPAREL RE-USE & RECYCLING!

Thank you for the first donations to our Fitness Apparel Re-Use & Recycling program as well as the local shoe donations.  Already, we’ve been able to outfit girls from the Rising Stars Track Club – a not-for-profit track club.  The Rising Stars is an all-girl summer track and field organization promoting the involvement of girls and young women in the sport of track and field.  The goal is to teach the fundamentals of track and field with learning experiences including; good sportsmanship, teamwork, friendship, physical exercise, respect, self-discipline and goal achievement.   Mark and I had the pleasure of meeting the track club and teaching Good Form™ Running to reinforce what the coaches are teaching.

 

So, bring in your clean, gently used fitness apparel and we will give you: 

 

• a $5 New Spring/Summer Apparel MetroBucks for every pair of used (but reusable) running shorts or short-sleeve shirt
• a $10 New Fall/Winter MetroBucks for every pair of used (but reusable) running long pants, long-sleeve shirt, or jacket

 

All reusable apparel will be redistributed to individuals and organizations in our local running and walking community who need it.  If we can’t find a home locally, we’ll redistribute to global organizations where the clothing will find an international home. 

 

Together, we can make a difference here at home and across the world.  Join us in our apparel and shoe reuse and recycling efforts.

THIS MONTH’S FEATURE ARTICLE:  RUNNING WITH DOGS 101

So... You're looking for that perfect training companion.  Always loyal, always ready, always there.  No whining, no complaining, no excuses.  How about your dog?  (Or how about a dog – the one you don’t have yet?)

 

In many ways, the issues of running with dogs, or dogs running, are similar to those we humans face.  Many of the “rules” are the same.  For example, every beginning training program worth its salt begins with “To make sure you’re healthy enough to begin a training program, check with your doctor.”  Now, the cynical side of me says this is just a CYA catch-all to preclude litigation.  But the fact is, it’s good common sense.  If you haven’t engaged in strenuous cardiac exercise for some time (or ever), it’s a makes good sense to ensure you’re physiologically capable of doing so.  The same is true for your canine running companion.

 

When I was growing up back in the ‘60’s, my dog, 6-Pac (named by a young Army lieutenant, who gave her to us when he was assigned to Vietnam), had no more business going on a long run than I did.  Her routine consisted of waking up in the morning, eating, napping, eating, napping, eating, sleeping – and then repeating the next day.  (Mine wasn’t much different, except for interspersing periods of attending high school.)  Ultimately, however, she became my Dad’s running companion after I left for college.  But, Dad had to do what he did for himself when he himself returned from Vietnam, not in the best of physical condition – starting her off slowly, paying careful attention to her physical needs, and gently urging her along.  Ultimately, she became his constant and closest running companion (until I took up running some years later, and he and I ran together for years after 6-Pac passed on).

 

If you have the luxury of choice, there are a number of breeds that are considered to be the best running dog breeds.  Dogs that have traditionally, historically, been bred to be working dogs are a good choice, such as Dobermans and German Shepherds.  Herding dogs such as Collies, Shelties and Heelers are good choices, as are athletic dogs such as Labs and Retrievers – which are generally specifically bred to work well with, and respond to, people. 

 

My dearest friends adopted two Greyhounds that were no longer “fit” to perform at the track – they were some of the best dogs ever to run with.  Mark & Helen run with Tanner, their 3 year old Vizsla and report that he is a great dog to run with.  For the rest of us, our choice is to run with the dog we have - the family pet, not the dog we might have otherwise chosen.  And, you really need to consider the reality of the situation.  If you’re 6 feet tall, your Dachshund isn’t going to be the best running companion.  Similarly, if you’re just about 5 feet tall and 80 pounds, as one of my closest friends is, that 85 pound Golden Lab will ultimately take you for a drag instead of you taking it for a run! 

 

In all cases - check with your (pet) doctor.  I say that tongue-in-cheek, but if you’re seriously considering running with your family pet, and you don’t know exactly the shape it’s in, it may not hurt to get a professional opinion.  Most of us are pretty much tuned in to our pets, however, and a few simple precautions are in order and will suffice.  As I said earlier, they’re pretty much the same precautions you’d take for yourself – starting slowly, frequently taking stock of how your dog feels, not doing too much too soon, and paying attention after the workout, particularly the next day for any unusual signs of overexertion or overuse.  It really is common sense.

 

One major difference between running with or without a dog is discipline (your dog's).  You’re not likely to charge off after the squirrels and rabbits seen along the running path; or growl fiercely and possibly lunge in the face of a perceived threat, such as an approaching runner or cyclist; or stop to smell every little patch of “unusual” odors along the way, entangling everyone around you in a leash.  Your dog is, however, and maintaining control over your dog is imperative if you’re going to be sharing the public use trails, sidewalks, and bike paths.

 

You have to consider the safety of those around you as well as your dog.  Most advocates of running with dogs suggest running with a leash, which can either be the traditional “hand to dog” variety, or one of the newer “leashes” which consists of a belt you wear and a leash that clips to the belt, allowing you to run “hands free,” while still maintaining control over your dog.  (We carry the “Stunt Puppy” in the store.)  And, please, rein in your dog when other runners, cyclists, etc., approach.  I have very deep physical (and emotional) scars from the dog that was “perfectly harmless – he won’t hurt you at all,” yet which nonetheless managed to sink its teeth into my thigh.

 

Consider the age of your dog.  If you take the standard one dog year equals seven people years, the running life of a dog is probably one to seven or eight years.  Younger than a year, and their bones and cartilage are not mature enough to withstand the strain, and, in older dogs, arthritis is very common, and you need to be attuned to their needs in this regard.  Again, as mentioned earlier, pay close attention during and after your runs to your dog’s condition.  It’s a pretty well established fact that dogs have an insatiable need to please, and your dog may very well run itself to exhaustion or worse without complaint.  And, PLEASE, make sure your dog is “watered” frequently on your runs.

 

Finally, and this is the sexist in me coming out yet again.  Dogs are wonderful running companions for those of you who happen to be female.  I’ve yet to hear of a female running with a dog being accosted on the local bike trail.

 

Woof more, bite less!  ;-)

 

Runner’s World has an online resource library for running with your dog including training and running tips for both you and your dog, a photo gallery, and a calendar of events of races and walks with your dog.  Check out Runner’s World:  The Dog Run:  http://www.runnersworld.com/dogrun/

 

Locally, we know of three upcoming event that are dog-friendly.  Our Mother’s Day and Father’s Day walk, and on Saturday May 22, there is an Alzheimer’s Family Day Center’s Fido 5K and Wag & Walk in Fairfax Station.  For more information:  http://afdcrunandwalk.kintera.org/faf/home/default.asp?ievent=420232

 

Additional articles about running with your dog are available from Runner’s World.  Check them out at:

• Unleashed Emotions:  http://www.runnersworld.com/article/1,7124,s6-243-332--13078-0,00.html#
• Running with Trout:  http://www.runnersworld.com/article/1,7124,s6-243-297--10585-0,00.html#
• See Spot Run:  http://www.runnersworld.com/article/1,7124,s6-242-304--12596-0,00.html#
• Cesar Milan on Running:  http://www.runnersworld.com/article/1,7124,s6-243-297--12410-0,00.html#

ASK THE PERSONAL TRAINER @ METRO RUN AND WALK

Q:            Why are my muscles more sore several days after my workout than during or right after my workout?

 

A:            When it comes to post-workout stiffness, fatigue, and muscle soreness (we’ve all been there!), there is pain and then there is pain.  To a certain extent, that well overused phrase “NO PAIN, NO GAIN” applies, but the real question is, “Is this healthy, good pain and does working out really have to hurt this much for it be beneficial?!”  Fortunately this type of muscle soreness happens to be in the “good pain” category, but there are definitely ways to minimize it and possibly avoid it all together, yet still have an effective and possibly more beneficial workout!

 

So the first question is, “Why are my muscles more sore several days after my workout than during or right after my workout?”  Most people assume that the post workout soreness is due to lactic acid buildup, however that is not the case.  The “burn” experienced during and right after the workout can be attributed to lactic acid, but the post workout soreness is actually attributed to DOMS, or delayed onset muscle soreness.  Though the precise cause of DOMS is still unknown, there is enough information to give us a general idea of what is happening.  While exercising, muscle fibers are breaking down, and the buildup of new muscle fibers is what then makes the muscle stronger.  This breakdown-buildup process is a primary contributor to DOMS.  As the muscle fibers breakdown, inflammation and swelling sets in, which then causes stiffness and pain.  The reason this is only felt days after is due to the fact that inflammation takes a longer time to set in.  In addition, the degree of muscle soreness as well as the time frame of when it sets in and goes away is variable dependant on the individual as well as on the workout, the details of which I will skip for today.  The good news is that once the inflammation resides, the muscles are then stronger than they were before!

 

The next question at this point becomes, “What are some ways to avoid or minimize the muscle soreness?”  There are a number of different approaches to how we can deal with this.

 

The first is proper warming up and cooling down.  Warming up does not necessarily mean extreme stretching, which could possibly do more harm than good, but it does involve light intensity movement which prepares the muscles physiologically to correctly perform the workout.  The cool down does the opposite by bringing the muscles back to a state of rest.  Proper execution of the workout avoids straining the muscles, which can cause unnecessary injury.

 

Other methods commonly used are ice baths or ice compressions, which basically reduce the inflammation and as a result speeds up recovery time.  Anti-inflammatories work towards the same goal, whether it is topical or oral, such as ibuprofen. Epsom salt bath may provide some relieve too.  The salts contain magnesium sulfate, a mineral that works as a subtle muscle relaxant.  Sprinkle a cup of Epsom salts into bathwater as hot as you can stand it.  And then, there is the foam roller for self-mysofascial release and a do-it-yourself deep-tissue sports massage.

 

The final approach involves following a progressive training plan tailored to your current fitness ability.  The majority of people who experience muscle soreness have either not exercised for a period of time, have not exercised that specific muscle group for some time, or are pushing themselves far beyond what they have done prior.  Any progressive workout plan is going to involve some minor muscle soreness, but constantly going beyond what your body is capable of is going to cause the “good” pain to become “bad” pain.  At this point, the “bad” pain would be indicative of overtraining, which eventually leads to injury.  So rather than ignoring the pain and pushing through it, either rest appropriately or work an alternate muscle group.  By the time you come back to working those sore muscles, they will be better able to handle the next workout and you will achieve better results, injury free!

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.

 

5/9          Lake Accotink, lower parking lot, near RR trestle.

5/16       Burke Lake, Shelter A Parking Lot

5/9          Lake Accotink – new meeting place:  Panera Bread located on Rolling Road just across from the Cardinal Forest Plaza Shopping Center on Traford Lane.   We’ll have a 7 mile loop around the lake and a 4 mile loop in the surrounding neighborhood.  We’ll try to finish about the same time to enjoy post-workout food and drink and chat at Panera.

 

Metro Run & Walk Club members are automatically included on the email list for these runs, and we include others if interested.  Email us and we’ll add you.

 

METRO RUN & WALK CLUB

The Metro Run & Walk Club focuses on supporting and building the running/walking community in the greater Springfield area.  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!

 

For more details, check our website:  www.metrorunwalkspringfield.com/metrorunwalkclub.html

 

KINGSTOWNE STRIDERS

Kingstowne Striders News:  Our big event this past month was the George Washington Parkway Classic 10 miler.  The skies dried up just before the start of the race so it was perfect weather.  We had many club members with personal bests, either for distance or time.  Our very own Carmen Y. placed second in her age group!

 

We also have some folks who are training for the Avon Two Day Walk.  Our Sunday long run/walk routes are great training for this!

 

We have many members who are getting ready for their first triathlon, and other members who are veterans providing much needed guidance.  Their target race is the VA Run Triathlon on May 16^th.  Good luck Triathletes!!

 

We have restarted our speed workouts.  Most weeks we will meet at the Edison High school track at 6:45 for our sessions, however, there are still a few times when the track will be I use by the high school athletes and we will have a tempo run on those days, check our Face Book page for the most up-to-date information.

 

Reminder Our weekend run start times now begin at 7:00 am 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!

UPCOMING LOCAL RACES & EVENTS OF NOTE

It’s Not too Late to Signup for the Metro Run & Walk’s Mother’s Day Walk with Mom

Sunday May 9th, at 8:00 a.m. starting at Shelter B at Burke Lake Park.   Join us on Mother’s Day as we walk with Mom.  Burke Lake Park boasts one of the 10 best fitness trails in the nation.  That’s the assessment of the American Hiking Society, after its trail specialists hiked high and low to find the top 10 candidates in or near a major metropolitan area.  The trail around Burke Lake is 4.67 miles in length and easily accommodates walkers, runners, jog strollers, and dogs on leashes.  This is a family event and is not scored.  For those wishing to track their time, we will have our race clock running.

 

The entry form is available at  http://metrorunwalkspringfield.com/mothersdaywalkwmom.html.

 

Metro Run &Walk’s Father’s Day Walk with Dad

Sunday June 20th at 8:00 a.m. starting at the Small Shelter (in the Marina) at Lake Accotink Park.  Join us on Father’s Day as we walk with Dad around Lake Accotink Park.  The 493 acres includes a 55-acre lake, wetlands and streams.  The trail around Lake Accotink is 3.7 miles in length and can accommodate walkers, runners, jog strollers, and dogs on leashes.

 

The entry form is available at:  http://metrorunwalkspringfield.com/fathersdaywalkwdad.html

 

FREE CLINICS WITH OUR CERTIFIED PERSONAL TRAINER

May 12:                 Core Workout

May 19:                 Power Leg Workout

May 26:                                 Self Myo-Fascial Release using the Foam Roller

June 2:                   Beginner’s Workout with the TRX

 

FREE RUNS WITH OUR RRCA CERTIFIED RUNNING COACH

Sundays:                Group Fun Run; call for details

 

GOOD FORM™  RUNNING CLINICS—Sundays at 10:30 a.m.

Running faster, more efficiently, and injury free is what runners strive for.  With a focus on proper mechanics, GOOD FORM™ RUNNING aims to help runners of all ages and abilities achieve those goals. 

 

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.

 

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 5/16            Run or Walk for Water 5K for Africa 2010.  Fairfax Corner.

Sat 5/22                 Alzheimer’s Family Day Center’s Fido 5K and Wag & Walk, Fairfax Station.

Sat 6/5                   Fit Families Festival 5K & 1 Mile, City of Fairfax.

Sat 6/12                 Clifton Caboose Twilight 5K Run, Clifton.

Sat 6/19                 American Red Cross Run for the Red 10K / 5K, Alexandria.

Sat 6/19                 Harvest Run 5K,  Springfield/Alexandria.

Sat 6/26                 Tim Harmon 5K, Fairfax Gov’t Center.

 

Found on www.racepacket.com 

Sat 5/8                   Mantua Raccoon Run 5K.  Fairfax.

Tue 5/18                One Hour Track Run, Alexandria.

Sat 6/5                   Triple Crown Races (1.25M/1.19M/1.5M), Fort Hunt.

Sun 6/13                Race for Race Unity 5M, Burke Lake

Sun 6/19                Losing to Live 5K, Annandale.

 

Found on www.RunSpringfield.org

Sun 6/6                  Springfield 15K / 5K.  Springfield.  www.RunSpringfield.org

 

Found on www.MetroRunWalkSpringfield.com 

Sun 5/9                                  Metro Run & Walk’s Mother’s Day Walk with Mom, Burke Lake Park

Sun 6/20                Metro Run & Walk’s Father’s Day Walk with Dad, Lake Accotink Park

 

PRODUCTS AND DISCOUNTS

New Products

• Trail Runner Magazine
• OluKai sandals

 

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

Brooks Glycerin 7

Mizuno Wave Rider 12 (1 pair)

New Balance 1063

New Balance 769

Nike Pegasus 25

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Nike Structure 12

Saucony Ride 1

STAFF NEWS – Musings about the Patriots’ Cup Corporate Challenge and Other Races / Events

We waited to send the newsletter until after the Patriots’ Cup Corporate Challenge – an 8K race run on the campus of George Mason University benefiting The Arc of Northern Virginia.  www.thearcofnova.org

 

This is an organization that is special to Mark & me.  Mark is the former Executive Director of The Arc of N. VA and our son, Martin, had significant developmental disabilities during his lifetime. The Arc of N. VA is known as the leader in providing effective advocacy and indispensable direct services for families, children and adults living with intellectual and developmental disabilities. The Arc of N. VA advocates for their rights and full participation and improve the systems of supports and services; connect families; inspire communities; and influence public policy. Join them! We all deserve ALLY—“A Life Like Yours.”

 

This year, we entered a store team in the Corporate Coed division and took 2^nd place out of 14 teams.  Congratulations to Suzanne, Helen, Richard, John, Matt, Charles, and Bruce.  We also had a MR&W Club team participating in the Open division and took 3^rd place out of 7 teams.  Congratulations to Mike, Alexis, Merilee, Paul, Sally (who racewalked for a new PR!), Erin, and Tim.

 

Mark ran with his Applegrove Community team and took 2^nd place in the Open division, barely beating our Club team (grrrhhh).  Congratulations to Mark, Joe, Roger, Chris, Tom, Pete, and Michael.

 

We were also competitive in our age groups with Suzanne winning her age group, Charles placing 2^nd in his age group, Bruce placing 2^nd in his age group, and club member Paul placing 2^nd in his age group.

 

Congratulations to everyone who participated!

 

Mark:  I hope to see many of you at the Springfield / Burke Relay for Life event, scheduled for Fri 5/14 7pm –  Sat 5/15 7am at the West Springfield High School track.  I plan on doing the event solo and seeing how many miles I can ring up in the 10-12 hours of lap time.  If you want to help me raise money for the American Cancer Society, check out my personal event page: http://main.acsevents.org/site/TR/RelayForLife/RFLFY10SA?px=13941660&pg=personal&fr_id=26090.  For more info about the entire event, hit www.SpringfieldBurkeRelay.org.

 

Helen: I love the diversity of the Patriots’ Cup not just in terms of the people, but also the diversity of the runners themselves.  Participants range from the super competitive runner trying to break the course record, to the runner trying to be faster than his/her co-worker, to the friends and family running in honor of a loved one, to the individual with developmental disabilities running, walking, or just enjoying the day.  What a fantastic event!

 

Suzanne:   I am so happy that spring - it's almost summer (!) is here and we have more daylight hours to be outside to enjoy it all.  Regardless of your sport or outdoor activity, don't forget to hydrate and replenish your fuel!  Weather for Patriots’ Cup was a good reminder about managing heat and hydration! 

 

John:  Basking in the glow of completing the Patriots’ Cup, and looking forward to my first triathlon of the year this July.

 

Richard: I’m looking forward to running the Fredericksburg historic half marathon with my parents!

 

Harrison: I got clearance to run again and am looking forward to getting out there again.

 

Charles: I'm excited about the team's 2nd Place win at the Patriots’ Cup.

 

Ben: I like this race because my Dad runs it and he always has a party afterward!

 

Bruce:  LESSON LEARNED……Just after finishing the Patriots’ Cup race, I bumped into a young man who had also just finished the race.  He gave me a big smile and said hello.  I returned the greeting and asked how he was doing.  He said, “I ran”.  When I replied that I had also ran and he said, “I ran fast”.  When I told him that I hadn’t run very fast, he asked, “Why not?”.  I thought, what a great question to ask.  After all, we had just done a race and the idea of a race is to run fast.  But, I replied, “Well, I guess I’m getting a little old”.  He gave me another big smile and said, “Yes, you’re just too old”.  Well, that was enough honest conversation so I said goodbye but still thinking about the young man’s question, “Why not?”  After all, speed is a relative term.  So, in my next race, I will give it my best effort and in doing so will be able to say with no excuses and in all honesty, “Yes, I ran fast too.”