I Remember...

I was looking at the picture of all of you at last year's Marine Corp Marathon! It seems like yesterday we were watching you all line up with the thousands and thousands of excited runners ready to take on this most thrilling journey.

I remember holding that blasted bat balloon and then quickly giving it to a little boy in a stroller (Ha! Now the Mom had to deal with it). I remember running down I-66 thanks to Diane's fabulous sense of spectator direction. I remember seeing you all at mile 4 with huge smiles on your faces and enough energy to keep you going strong another 22.2 miles. I remember standing in a long line at Starbucks, not for coffee but the bathroom! And then I remember the masses of people (supporters) trying to navigate their way through the underground Metro in hopes of getting to places to see and cheer those they loved. We did that, a few times and survived! And then I remember seeing faces that were hurting a bit but were strong. I remember the dedication and the drive to finish what you had all trained your body to accomplish. Remembering the joy radiating from your faces as you all gathered around together to share each of your marathon story, made me proud. My friends, doing something that most will never do...Something that was never said would be easy...but always Worth it.

GOOD LUCK TO ALL OF YOU! And hats off to those that will be supporting...

Remembering the Good Times!

It has been way too long since I have seen my favorite running friends. I hear from some of you every now and again and I LOVE that. I love that Brad and Erin trained for a 50 miler and ran super races. I LOVE that our dear Mary is a mother now and although I haven't heard, I am sure she is seen often pushing Will around in the jogger. I love hearing updates from Roger and his constant support of my ongoing heel injury (thanks!). I love knowing many of you are out there racing. (I would love to hear more details.) I love getting the Run Club newsletter (even though I am not officially a Lifetime Run Club member...still love hearing). I love biking with Jamie (when we can get our schedules together). And love it even more when Garth and I can hang out with Jamie AND Kimmy (by the way...how was Disney !?). I love the running world. I love the friendships running builds...solid friendships that last a lifetime. Just as training for the run takes time, dedication and commitment, the final outcome lasts in our memory forever...something, although hard, worth everything. My dear friends, similarly, the relationships we develop as we trot along our running journeys, the good and the bad, we do together. And until you have had it, you don't understand. I miss you guys! I miss running. I miss my friends.

So enough deep thoughts. How about an update? I will go first!

I have had a cast for the past 3 weeks. As you know I haven't been able to run since April (stress fracture). Since my heel just wasn't getting better (12 weeks of no running), the doctor decided that it would be best to try to take all daily weight bearing out of the equation. I crutched it and stayed off it in hopes of finally taking care of this problem. I have now had the cast off for a week and my heel is unfortunately still hurting. I am not sure if it is muscular (I do have ongoing plantar fasciitis) due to the non-use of my foot or the bone is still irritated and not healed. I was told I could try running after 10 days, but I am not exactly sure my plan quite yet. I have a phone consolation tomorrow to discuss...

I still have hope of running Boston again in April if my heel is pain free and I am running by November...fingers crossed~

Now since I can't run...and you can...GO AND RUN!

Sneak Peek at Anchorage

Here is one cool picture of Anchorage...nestled between the Chugiak Mountains and the Cook inlet. You do see snow in this picture on those mountains...but there will not be any when I am there (thank goodness!). But the temperature average for August is in the high 50's...chilly! But I have to admit, great for outdoor activities...

Things I hope to have my two boys do while there: see a moose or two, avoid any bears, climb that flat mountain top you can see on the right of this picture (it actually is a pretty easy climb, except for the last bit...you drive up for most of it), catch a few salmon (over 40 lbs.), see some glaciers, pick blueberries, golf, gold pan (and actually find a little something...for my 8 yr. old's sake), avoid getting eaten by mosquitos, staying up until its dark (around 12 am, this time of year we have 17 hours of daylight), go fishing in the ocean, take the train along cook inlet, see Mt. McKinley (you can see it on a clear day in the far distance), and buy an ulu (not for boy's use).

We head up North mid August! Don't tell anyone, but I plan on running too (the boys can join me).

Running with Erin

Ahhh! I ran with Erin today in the mid-day 95 degree heat. Yes, we are crazy. I knew she had some miles to run since she is training for the North Face Challenge 50 miler in Sept. I offered her 5 miles (the most I have run in the past 14 weeks is a 3 miler)! The run (as always) went by super fast (not that I ran fast...)! We were sweltering in the heat and the hills about did me in...but man it felt good to be out there!

I hadn't realized the amount of hills at Battlefield! You don't notice when you are in good shape. Last time I ran at the Battlefield, I was deep in my Boston Marathon training. Each hill today was a mountain. Luckily, Erin was easy on me and let me walk a few times.

But the key to running (or anything you set your mind on), is not to give up. There will be times in your life you are at your best. And there will be times you are at your worst. The goal is to never give up! Reach for your dreams. Make them come true...even if it might be hard. Hard is what makes it worth it. Hard is what makes us stronger. Hard is what puts us above those that take the easy road.

I love running...

Running Again...

I have attempted running again. I have been sneaking in a few runs a week after doctor's orders of no running for 6-8 weeks (I actually waited 12). The good news is the fact it doesn't hurt while I am running (but many other parts of my body do) but after a few hours it does feel sore. Since I am getting a cast (crutches and all) next month, I figured a few runs won't make things worse. In fact, it might help my overall well being and that is quite important in my book.

I just got home from a 3 miler. I was thrilled to finally average 8:58 minute miles (I have been trying to get under 9). I am feeling stronger and no pain in the heel.

So if there are any of you out there who are thinking about getting back into running and are fearing the tough few weeks you might encounter, I am on your side. You just need to do it and you will achieve it. I am there right with you.

I Likey Bikey!

Thank goodness for small miracle. The no running thing had been getting me down. But thanks to good friends and good neighbors (and a super nice brother), I have been educated on how to do this whole biking thing and I have equipment. My dream is to get my own bike, but at least I have a much needed excuse when necessary (but really the bike Kenny let's me use rocks). Check out some pictures from our ride on Saturday...50 MILES...my new all time high.

I am not a thrill seeker and hills scare me. I am hiding my fear under this fake smile. Notice my hand is right by that break.
The final couple of miles.

I rode my first 50 miler bike ride on Saturday. I am loving the fact I can once again get a challenging workout since I have been out from the running scene. I am definitely the weakest link but am so grateful they are all willing to have me along for the ride. The two guys on the end have been my local running buddies the past year (when I want my butt kicked). Frank and Vicente and Laura (to my right) are all headed to Lake Placid this Saturday for their first Ironman! Good luck guys!

Frank, Silke, Heather, Eric, Laura, Neil and Vicente getting ready to take off to the hills
Frank flying down one of the many hills
Laura looking great. I couldn't keep up with her as hard as I tried.
Half way fuel break. Note to self: Fig Newtons Rock! Pack next time. Thanks Silke for sharing.
Neil was nice enough to hang with me during my mid mile suffering. I was looking for an advil to ease my pain. He kept us at a great pace and took my mind off biking as we chatted.

Kusler Shower

I wanted to post some pictures from Mary and Don's shower! We all had a super time doing what we do best...talking and eating (minus the running cause we do that best too). I would love to post some of the delicious recipes from that night...will you please email me yours (I am not kidding).

The Hoy's created a beautiful setting for our get together. Thank you for your home.

The little Kusler baby will be up and running in no time with his new baby jogger from REI. We hope Mary is hanging in for those last few weeks (been there: know all about the comfortable sleeping, the ease one's heart has going up stairs, the lack of stretch in clothing, etc)

We love you!

Up and Running

Are you ready to get "Up and Running?" Saturdays C&O Canal run was a hit! The weather was perfect and the runners had a great morning...definitely worth getting "up" and "running!" Come join us on Saturdays this summer for fantastic runs at Burke Lake, The Battlefield, WO&D, Bull Run and other super places for your running pleasure.

Do you want to run and play? It is time to do both! How about joining the Run Club (singlets, shirts and all) for the Ashburn Twilight 4 miler Run? They have a great band afterwards with super activities to bring in the summer on June 28th! http://www.potomacriverrunning.com/frames.asp We are thinking about going to dinner afterwards too! If you are interested in joining in with us for our summer social, let me know!

Tonight is track night at Centreville High School. If it is raining cats and dogs with thunder and lightening, meet us at the club at 7 pm on the treadmills. I will see if we can join the Cardio2 group again!

This Saturday, we will be back at Burke Lake at our usual time, 7 am/8am. If you want to run at 10-12 minute pace, you are in luck. Right now, the majority of our runners are hitting that pace. It is a perfect time to come out! Let me know if you are coming so we can match paces!

Remember, run club is free! Pass the word along. And if you don't mind (again), let me know what size, type (gray, Reindeer Run Long sleeve-maroon or sage green) of shirt you need if you haven't yet received yours...or you just want another.

We are gearing up our training programs. They are going to be awesome this year! The Run Club program is moving to the PT department so we will have some great support. We are planning some amazing clinics too. More to come on this subject in the next few weeks!

Running tip of the week: "Try filling the wasted minutes with running. Get up a little earlier in the morning. Turn off the TV a little later in the evening. Substitute a run for lunch. Don't wait for running time to open up. Make time."

Now go and Run!

Heather

Where is Everybody?

I know where I have been...where are the rest of you?! The weather is perfect right now for getting out there and running! Before you know it, temperatures will be in the 90's and humidity will be murking up the air.


I would love to hear from each of you! Let me know what you have been doing. Are you running? Are you biking? Do you plan on running any races this summer/fall!? Send me a quick email.

My update:


I had a bone scan on Friday. The doctor wanted to see what exactly was going on with my heel since the pain is persisting. If indeed it is fractured, I will most likely be in a cast (to prevent any weight bearing activities...like living my life) or a boot. I will let you know the outcome after my appt. this Friday. I am hoping I am up and running within a few more weeks. In the meantime, I am currently spinning (I had a fun ride with Mike and Dan on Monday night), swimming and boring myself on the eliptical.





Join us this week on Tuesday at 7 pm for a run starting at Centreville High School. The track is available! I plan on coming.

Or if you can't make that, plan on running with us on Saturday! Word on the street is we are running the beautiful C&O canal! More details will be forthcoming.



Don't forget about this great race! The "We've Got Your Back 4 miler." Check out the website: http://www.spinerf.org/. This is sponsered by Joel's company! Come support a great cause.

Running tip of the week: "Remember the rule: endurance first, speed later. You pick up much of your speed not by training fast but by increasing your staying power. You can't do much more than sharpen up the speed you were born with, but you can train yourself not to poop out so soon when you're going fast if you practice at distances a lot longer than a mile."

Now go and run!

Heather

Happy Mother's Day!

To all Mother's and those that help "mother," Happy Mother's Day! May you brunch, accept flowers, take a needed nap, refrain from housework, have a dinner prepared by someone other than yourself with the knowledge...Job well done!

I haven't heard how Saturday's run went at Burke this morning. I am sure it was muddled and mucky. I am so sorry I was unable to be there! I am afraid I won't be able to run for at least 6 weeks. You see, I haven fallen victim to the dreaded, stress fracture. What exactly is a stress fracture?


Bodyworks: Stress Fractures
By Patrick Milroy
How to recognise them, how to overcome them

Because stress fractures of the calcaneus (heel bone) and tibia and fibula (lower-leg bones) share similar symptoms, investigations and treatments, we're grouping them together here.

Symptoms: As with all stress fractures, you'll feel crescendo pain, which grows in intensity the longer and further you run, probably reaching an intolerable peak just before you stop. In the textbook case, the pain comes on sooner and more severely with each successive run.

Signs: It's important that your GP listens to your description, for there is often little to feel at the site of the fracture. A 'pinch test' can confirm a stress fracture of the calcaneus (heel bone) earlier than you'd be able to feel the swelling of healing callus in the tibia or fibula.

Medical investigations: An x-ray may not reveal the early stages of a stress fracture, so an ultrasound test or scan is a better option. This can be particularly useful for headstrong athletes who may continue to run through the pain and tenderness until the bone snaps completely.

What else could it be?A variety of illnesses, infections or even growths can cause bone pain - various tests can confirm or eliminate the possibility of their existence.

Self-treatment: Rest! (This doesn't mean you shouldn't work out your cardiovascular system and the rest of your body with exercise that doesn't make the fracture hurt.)

Medical treatment: Despite your protests, your doctor will continue to emphasise the need to rest the fractured limb. If the fracture hasn't healed within six to eight weeks, they'll need to check that bony union is in fact occurring - if it's not, they may have to consider further measures, including surgery and bone grafting. On a positive note, a healed stress fracture is usually stronger than the original bone.

Can you run through it? No. Any runner who attempts to run through a proven stress fracture probably needs their head examined, as the chances of worsening the injury are so high.

Recovery time: A stress fracture usually recovers in half the time that a complete break of the same bone would, ie six to eight weeks.

I wanted to post this article from Runner's World so you can be aware if you start to show systems of a stress fracture. Marguerite just went through this (cast and everything) and is just getting back to running...slowly. I am actually okay with staying off the running for awhile because I know I need to heal this over worked body. I am excited to try new things, go back to old workouts (bike...yike, swim...bleck!), and get stronger.

I will be at the track as soon as we are able to utilize it. That way I can heckle you all everytime you come around. Dianne will be covering the Burke runs until I am able to get back to the distances. We are meeting at Centreville track this Tuesday as usual. Rumor has it, some of the run club members were running rather fast on Union Mill path last week.

Meet us for a Saturday run at Burke this Saturday at our 7 am/8am take off times.

Good Luck to those that are swimming, biking and running tomorrow in the Virginia Run Tri! Let us know all about it!

Good Luck to those that are running Life Time's Wild 5k at Bull Run.

By the way, could someone please send me some Run Club pictures?! Or pictures of you racing? Starbucking?! I need some photos for our blog.

Now go and RUN (and when you don't feel like it, be thankful you can and get your butt off the couch and do 5 for me)

Heather

Liz and Dean Rocked!

Here is a great race report by Liz from their half marathon!

What an awesome race. Dean did his in 2:21 - and is now suffering from too much sun.

I went down to corral A - there was only about 200 people in there 90% males. So I spoke to the volunteer there and she said I could go where ever I wanted to start. So I moved back to B and asked several people what they thought their finish time would be they were saying 1 hour 30 - 45 mins. So I move back again to corral C and decided to stay there. We actually got to run to the start line - there was no pushing or jostling and plenty of room for everyone. The race was the best organized half I have been to which is impressive as it is claimed to be the largest half in the USA with 35,000 signed up - last year 29,000 completed the race. The weather was so still with no breeze start temp 60of but with 90% humidity - I would have liked a breeze. The run around the speadway track was fantastic they had screens up there so we could watch people at the front of the race. The music - there was mu sic all the way you could hear the next band before you finished hearing the one before. The water and gatorade was at every half mile, I guess they are used to running in high humidity.

My time 2 hours 6mins and 17 seconds, 81st in my age group. I still dont know how many were in my age goup but last year they had 1300 so we will see.

Cross Train Pain

As many of you know, I am addicted to running. Don't deny it, I know you are too! Anyway, after the Boston Marathon two weeks ago, I took a week off to recover (that is a long time for me). My heel has been hurting a great deal (more than ever...I have been dealing with PF for years now) and after an easy 3 mile run this week, I had to turn back to home due to this heel pain. It has not gotten any better (and I repeat, I have only run that one, 3 miler in 14 days) even with stretching, icing and no high impact exercising.

I went to the doctor finally yesterday cause things just didn't seem right and he thinks it might be a stress fracture! I will be looking into that possibility this week. In the mean time, I have to stay off it as much as possible and participate in my all time favorite back up (not!) CROSS TRAINING activities! Anyone spinning this week?! Anyone swimming?! Let me know and I will join you.

Because of doctor's orders, I will not be at Run Club for the next few weeks. Dianne has things completely under control. If you have any questions about this week's runs...let me know.

Tuesday we will be meeting at Centreville Track at 7 pm.
Saturday we will be at Burke at 7 am/8am.

Our dear Mary fell at Burke today. She is currently carrying precious cargo so she decided to get checked out at the hospital. She wanted to let everyone know that she and baby boy Kusler are doing just fine. She doesn't have to give up her crazy addiction but needs to stay clear of trails that have snakes, roots and other threatening conditions (I think we are all considered non-threatening). Thank you to Flossie, Joel, Dianne and Dan for their support during the ordeal.

Wanna Race? Did you sign up for the Marine Corp Marathon?! Too long of distance? They have just reopened the Marine Corp Half marathon for more runners (it is in mid May). Too long still? How about Life Time's Run Wild 5k at Bull Run Park?! It is on Mother's Day morning...a beautiful race for all abilities and all ages! There is the Spine 4 miler as well. If you want any details about these races...just shoot me an email (heytar@comcast.net).

Wanna Learn More?

A great opportunity for all RUNNERS!
Beginners, Experts, Triathletes, Adventure Racers, Endurance Athletes
Want a faster time? Want to be injury free? Want to be stronger? Want to run longer distances? Want a better running technique?

Saturday, May 10th from 9-11am, Coach Al Lyman from Connecticut will be giving a Running Clinic at the Virginia Run Clubhouse in Centreville, VA. The clinic is for all types of runners.

What is it? The clinic will cover the basic elements of good running form and technique, as well as how Functional and Core Strength and Hip Mobility and Elasticity play a critical role in achieving powerful, fast, injury-free running. As time allows, Coach Al will give recommendations for optimal warm-up drills, flexibility training, and running-specific functional and core strength exercises from his program, Runner-CORE (http://runner-core.com ). Coach Al is a coach and presenter on a national level. He is very forward thinking in regards to running technique; and is a former 2:30 marathoner. His story is interesting in that when he started running he couldn’t complete a mile. He ended up completing 19 consecutive marathons in sub 3 hours! He believes if you fix your hip range and core strength, the run technique will follow.

Following are comments made by Vinu Malik – President / Founder & CEO Fuelbelt - after attending a clinic with Coach Al. Vinu is a 25x Ironman with a number of Kona appearances via qualification – not the corporate route! His remarks:

"Al is an outstanding resource and you would really be missing out if you don't take advantage of this opportunity. He's helped me figure out my recent injury which kept me on the sidelines at Boston this year. The good news is that the same constructive advice will be applied to my training program with a firm goal of qualifying for Hawaii. If you have the time, be there. It is time well spent." --- VinuVinu Malik President & Founder Fuel Belt, Inc.

Clinic fee is only $35 and participation is limited to 35 people. Proceeds from the clinic will benefit Virginia Special Olympics
Please email: lj@finswheelsfeet.com to reserve your space.

Wanna Bike?

Roger and friends are organizing a Memorial Day bike ride on the WO&D trail. For more information, email me and I will forward to Roger.

Running tip of the Week:

"You can't run hard and fast until you can run easy and slow. Always be sure you can run a distance easily before you think about racing it."

Now Go and RUN (wish I could)!

Heather

April Showers bring May Flowers

Along with the beautiful flowers in May, April showers will most likely also give you a lot of weeds to pull, grass to cut, and other time consuming activities that will invade your running space this coming summer. Don't let these things stop your running progress. You will just need to plan your workouts ahead of time. Don't forget that we meet each Saturday morning...early...for our long runs (I doubt your neighbor wants you to start your mowing at 7 am).

We are meeting as usual, this Tuesday evening at 7 pm in the Centreville High School parking lot. If the track is available, we will do a workout there. If there is an event, we will head to Union Mill for a 3-5 mile run.

Saturday we are running at Burke starting at 7 am or 8 am. The week following, May 3rd, we will be taking a running field trip either to Manassas Battlefield or Bull Run Trail (please let me know your preference).

Here is something fun:

Hi all,

After our Burke run this Saturday, some of us were discussing the possibility of a bike ride on Memorial Day, which is Monday, May 26th this year. We talked about riding from Route 28 to Leesburg, or even to Purcellville. As there seemed to be some enthusiasm for the idea, we wanted to get a sense of what everyone thinks and who might be interested. Here are some of the possibilities we discussed:

-Bike to Leesburg and back (about 21 miles) with a Starbucks stop in Leesburg.

-Go all the way to Purcellville and stop for coffee and/or a snack there and return - a trip of about 40 miles.

-Some combination: i.e; pick your destination and the group will split by who wants to do what.

-Recruit some volunteers to pick up people at Purcellville in their cars for those only wanting to go 20 miles.
(Mary I see your name all over this one). However, this is obviously a bit logistically challenging.

-Bike somewhere else, although I don't know where that would be.

Dianne and I will coordinate this, but we want your feedback.

A few things to consider: The Leesburg trip is about 2 hours with the coffee stop. Purcellville would probably be about 4 hours, and a pretty demanding ride for many, and it could be warm.

Please send your thoughts to either Dianne or myself, or everybody if you like.

Our other rides have been a lot of fun, so hopefully we can get a good group for this.

Everyone have a good week, and we look forward to hearing from you.

Roger

Feel free to email me as well and I will forward your opinions to Roger.


Don't forget to sign up for the Marine Corp Marathon on April 30th! Click here for a direct link. This race does sell out! So if it is your dream to run this famous event, make sure you sign up this Wednesday. I will be starting the training program for this race as well as Richmond, in the beginning of July.

Now go and Run!

Heather

Life Time Makes Some Run Club Changes

I wanted to let you know about some changes that have been made for Run Club:


Run Club Big Changes!

The Run Club has reasserted itself on a national
level and big changes are in the making. As of April
1st (did not know official till 4/14) there is no longer a
fee for the Run Club, no more "free shirts either."
They would still like you to register though as to take
advantage of this wonderful Newsletter (ha, ha) and
any other surprises that might come down the
running path. Other changes include
decreased training class fees. Also, it has been
mandated that all Group Runs be Mon & Wed 6PM
and 8AM on Sat by mid year, which would be July 1st.
This may or may not work for you. I don't see how 6 pm can work for our area so I am sure we will be able to keep the 7 pm time slot (I will have to check with Mary Alice). I am also not sure how firm they are on the Mon, Wed thing. I will be meeting with Mary Alice the first week of May to discuss all of these changes. Another change to the Run Club is the need to be a member of Lifetime to participate in the program. For those that have already paid for the year, I am sure you will be welcome through 2008. If you haven't received your shirt, I will be bringing a huge supply of the official gray, Reindeer Run 2007 and 2008 next Tuesday and Saturday.

If you have any questions or concerns...just shoot me an email.

Boston Baby!

Sore quads. What more can I say? Boston was unbelievable. Tough course, tons of runners trying to trip me, and a long way (how many miles are marathons anyway?)...but so worth it!

Congrats first to Dan B. who ran a huge PR of 3:21! He rocked the road! We can't wait to hear all about it.

If you want to read details about my Boston experience, scroll down to the end of this post...I don't want to bore people!

I ran a decent race with enough energy to keep high-fivin' the huge crowds until mile 26 (where I had about enough). One of my biggest thrills was meeting Bart Yasso last night in the lobby of the Sheraton Hotel. I was able to sit right next to him while he signed a copy of his new book. He was just super taking time to chat with us!

We do have Run Club tonight at 7 pm at the track. I believe we will be running Union Mill again. Dianne will be there to get things going. I will not be there due to my lack of sleep the past three days and my inability to walk let along run!

Saturday plan on meeting us at Burke for our usual run around the lake. I will be out of town all weekend, so I will not be able to limp along as you run. But count me in for next week!

Do you want to run a marathon?

Hello Everyone, I'm scheduled to run a marathon on Sunday May 4th but due to an injury will not be able to. The race is the Potomac River Runners Marathon-if you or you know anyone who is interested in running this race please let me know since I have a spot that is vacant since I won't be running the race. The race is in Alexandria, VA-so it's local.Hope you guys have a great week!-Susan May

Do you want to run a 4 miler?


One of my largest Medical Transcription clients, Virginia Spine, is holding a run in Reston in support of the Spinal Research Foundation.

www.SpineRF.org

Register by 5/1 for $5 off the $25 entry fee.

I hope to see everyone there.

Joel

Have a great week! Now go and RUN!

Heather

Warning...Boston Experience Below:

I am alive but not kicking. My quads are so sore I would never be able to kick anything. I avoid the stairs and sitting down unless I can remain sitting for a long period of time. BOSTON was awesome! I loved every minute of it, except for maybe minutes 1:50 (mile 13.1) through minutes 3:47:58 (mile 26.2)! I have never run a race with so many people running and cheering.


Let's start from the beginning:Garth and I arrived in Boston on Sunday morning just as the Women's Olympic trials were ending. We saw many super lady runners proudly wearing their finishing medals throughout the day. Go Deena Kastor (she won)! We went straight to the HUGE expo to pick up my race number, chip and shirt (ahhh! I literally got the last small shirt). Garth and I were there early enough to avoid the body to body crowds that began to surround us by lunch time. It was so crowded that they had to stop letting people in until others left. The running booths were great and we got my fix of free stuff (this included plenty of "prizes" for the kids). Garth was a trooper following me around as I had to check out everything!

After the Expo, we went to our hotel (via the "T" or subway) to relax before meeting up with some of my super fast running boys for dinner. We carb loaded at Maggianos (very frustrating not being able to chow down too much). We really wanted to take a tour of the city earlier that day, but were not able to get tickets. We were bummed we missed out on seeing all the super sights of Boston (but I figured I got to see quite a few on my run).

We were lucky to have our hotel about one minute walking distance from the buses that would take the runners to the start 26.2 miles away in Hopkinton, MA. Garth walked me to my bus taking a few photos of the HUGE crowds of runners awaiting their turn to load on the buses. It was fun to chat with other runners and hear about their stories and experience.

After the long bus ride, we were taken to the "athlete's village" where we were treated to bagels, water and powerbars and of course the ever so long bathroom lines. They had jets fly over the start right before the first wave of runners started. I was in the second wave at 10:30 and started walking to the start about 10:15. The start was about a mile away and I figured I had plenty of time due to the sea of people leisurely walking to their various race corrals. As I hit the back of the corrals (26 and I was in 16...each corral had 1000 people in it), I heard the announcer say, "And were off!" I couldn't believe I had missed the start! I started high tailing it to the front of the line, up a steep hill, dodging spectators. I finally reached corral 16 and was smashed together with a sea of runners as far as the eye could see. It took at least 2 miles before I stopped getting elbowed or just about run over!

I was finally on my way! The weather was perfect...55 and sunny! Virginia has been blasted with heavy rains and I was so grateful the front stayed south of Boston. I was excited about mile 3 because one of my dear college buddies, Sara Stout Apke (who I haven't see in at least 12 years), would be cheering! I was thrilled to see a big sign with Heytar written on it through the huge crowds. I ran over and gave her a big hug and I was off.

My next fan wouldn't be until mile 17 where Garth was planning on cheering me on! I had a long way to go.The course was pretty tough with a lot of downhill (great for the heart but not so great for the quads) and some pretty nice hills spread throughout the course. The notorious "HeartBreak Hill" was actually a serious of three hills from mile 20-22. Those hills were actually a relief from the downhills...no I am lying they stunk...no hills are good in my book. The hill that bothered me the most was the surprise hill at mile 25...are you kidding? Mile 25? My quads were so spent at that point that I kept singing in my head, "Just keep running, just keep running" (from Nemo, just keep swimming...).I was so excited to see Garth at mile 17 and gave him a kiss and whispered in his ear, "Help! Get me outta here!" But he said, off you go...and I figured I had to keep going or I wouldn't get that coveted finisher's medal.

The crowds cheering were like nothing I had ever experienced. The entire 26 miles were lined with people giving support. Donna put my name on the front of my singlet so my name was cheered over and over again throughout the race. My favorite was when I heard a Boston native yell my name, "Go Hathah!" It actually gave me some major encouragement high fiving all of the people (the kids were the best!) as I ran along the course.

I know many you kept track of my progress as I ran the race. The race had timing mats every 5k of the race, giving you all a play by play of my progress. Each time I hit one of those mats, I would get teary eyed thinking about all of you cheering me on!The joy that filled my heart when I came around the last turn and saw the huge Boston Marathon Finish line was something I can't explain! How cool to be amongst one of the 340,000 Boston Marathon finishers over the past 112 years (can you believe only 340,000 people have run this race?)!

The marathon is an incredible experience. It tests you mentally as your body screams for you to stop. It challenges every fiber of your being as you train week after week until the final test. You never know how each race will turn out...will my body hold up, can I keep going, why am I doing this?Even though I was a bit shy of my goal time of 3:45:59 (that is my Boston qualifying time), I was thrilled with my final time of 3:47:58. The whole training process this go round was much more difficult due to some injuries. I ran less, did zero speed workouts and therefore decided to put my best foot forward and just where it would take me. It took me to the finish...the ultimate goal!

During the race, I told myself I didn't want to do this again. Today, I feel different. I actually can't wait until next year where I plan on training harder and going for a personal record...okay I can wait. Luckily I qualified for 2009 in November at Richmond so I have the option to take on Boston again!

Roses and Thorns Grow Together

I thought I would share one of my favorite little quotes to start out this week's post:

"Don't complain that rose bushes have thorns. Rejoice that thorn bushes have ROSES!"

Seems like life gives us all some pretty sticky thorns now and then. I know many of you have had some pretty tough trials this past year. Whether you have struggled with large scale obstacles or just small things that give you moments of despair, try to find your rose amongst your thorns.

I had some friends run the Bull Run 50 miler yesterday. For two of them, it was their first try at attempting this feat! I talked to both today and what great stories of triumph and trial! One struggled to complete the entire 50 miles of hilly, muddy, and hot trails finishing just over 11 hours (he has run over 15 marathons and has a PR of 3:04) and the other who is a multiple Ironman finisher was unable to finish after 45 miles and dropped out of the race. Why do I share this? To encourage you to set higher goals for yourself! And even though there might be some thorns thrown in along the way...it is the journey that matters and the roses, no matter how small. Don't be afraid to set the goal with worries of failure. It is the attempt that matters most. If you never try, you will never gain the reward...and sometimes the attempt is the reward!

Okay, on to this week's workouts!

Tuesday we are back running the path along Union Mill. We will start running promptly at 7 pm to beat the darkness. Please meet us in the parking lot at Centreville High School. We usually get in around 5 miles.

Saturday we will be meeting at Burke Lake Park Marina at 7 am/8am. I will not be there this week due to my departure for BOSTON! We have all levels/speeds of runners that participate on these long runs, so don't despair...get up and get moving on Saturday morning and join us! By the way, I saw a turtle and a baby snake on Saturday (Flossie informed me after I jumped over the snake that they can be much more venomous as infants)...does this information scare you? Sorry.

Good luck to Dan B. and Heather Porter (hey that's me) on Monday, April 21st! They are both participating in the 112th Boston Marathon. I am so excited for this experience! I can't wait to share all the details on my next post.

Congrats to Brad who ran a super fast 5k last weekend! He mentioned another great race that will take place in the beginning of May (a Saturday) in Winchester. The Apple Blossom 10k race precedes a super fun festival/parade!

Greg showed me this great race as well: http://www.runwashington.com/other/alternative06info.html if anyone is interested! It looks like it is for a fab cause and takes place right in our backyard!

Dianne shared this recipe with me. If anyone would like to try it, let us know! We have both tried it numerous time and man it is good!

Recipe for a Marathoner

1 part Athlete
1 part Dedication
2 parts Sheer Will
2 parts Heart
Add a dash of Insanity (or 2)
Combine all ingredients and Shake for 26.2 miles!

Repeat as often as necessary

My next post will be on Tuesday! We will have run club on April 22nd!

Now go and RUN!

Heather

Bloom Where You are Planted

Congrats to all of the Cherry Blossom Runners out there! I have heard from a few of you and the results look great. Send me your stories/experiences and I will post them for others to enjoy!

I am sorry this post is coming a day or two late...I have been in AZ! I had a super time in the 85 degree sunshine. I did a lot of running, relaxing and visiting with friends and family! I am now counting down for the big Boston Marathon...less than two weeks. Ahhh!

We are at Centreville High School tonight. We will not be at the track due to sports taking place on the field. But don't despair, we will run Union Mill for a nice recovery run starting at 7 p.m.! Plan on meeting at our usual place...in the parking lot. If you come late, just start running on Union Mill...to the left.

Saturday we will be at Burke. I am thrilled to say, I ONLY have a 12 miler that day...ahhhh! Come join in the fun. Plan on meeting at 7 am or 8 am.

Don't forget the upcoming Marine Corp Marathon registration that opens on April 30th.

Set your goals now for the upcoming fall races! Do you want to run your first race, run a faster time or lose some of those unwanted pounds? Whatever you decide is right for you...make it happen...Bloom Where you are PLANTED! Take the steps that will make you the best you can be!

Running tip of the week: "You pick what you plant. Just as you can't expect to put potatoes into the ground and harvest tomatoes, you can't become a runner by bowling or lifting weights."

Now go and RUN!

Don't Forget!

Runners!

Tomorrow, April 1st, the Army 10 miler registration opens. This race fills up fast! If you are interested in participating in this race, click here.

Congrats to Gary and Marguerite for training with diligence for the National Half Marathon that ran this past Saturday. Our hearts go out to Marguerite who was unable to participate due to a recently diagnosed stress fracture making it impossible to race. We are awaiting details about Gary's run! Congrats to both of you for making great strides!

This Sunday is the long awaited Cherry Blossom 10 miler. Good luck to many of our runners...Roger, Gayle, Dianne, Mary, Charles, Flossie, Jann, Jamie, Kimmy, Steve, and I am sure others who are participating in the race (let me know if I forgot you so I can give you a shout out)!

We send our love to Mike who is having surgery this week. Our thoughts and prayers will surely be with you for a speedy recovery!

This Tuesday, we will be at the track. Last week, the high school had a soccer game. This is a common occurrence now that spring sports are in season. If there is a home game on Tuesday night, we will run Union Mill towards the golf course (run left on the paved path). It now stays light until 7:45. We tried it out last week and it was completely light our entire run...so there should be no safety issues. If is it raining hard with strong winds, please meet us at the gym for a treadmill workout.

I will be out of town this Saturday. Plan on running Burke at our usual time and place, Burke Lake 7 am/8am. Dianne will be there for any questions/concerns.

Don't forget to sign up for Lifetime's Wild 5k Run at Bull Run Park in May (Mother's Day). It is a super course (2/3 on trail, 1/3 on pavement) with a great looking t-shirt.

Running Tip of the Week: "All degrees and descriptions of runners are alike in more ways than they're different. They all operate under the same physical laws. They all get more from running if they work within those laws, and they all suffer when they break them."

Now go and Run!

Heather

Shirts!

I know many of you who signed up again for Run Club have not yet received a Run Club shirt (as well as those that signed up for the first time). Mary Alice has a couple of boxes of Reindeer Run shirts from both the 2006 and 2007 5k (the light green and maroon in color, long sleeve). If you would like one of these in place of (or in addition to) the beautiful grey shirt, please let me know. The 2006 shirt (green) sizes are mostly medium. I think there are larger sizes for the reindeer run (both of these shirts are great for winter workouts).

There are also some red/black backpacks from the 2006 race if you would prefer that instead of your shirt.

Also, we are in the process of ordering other options for the shirt (the design will remain the same indefinitely). We have the option of water bottles...would that interest anyone?

To sum everything up:

We have a lot of extra Reindeer Run 5k shirts. If you want one, let me know.
If you haven't received your gray shirt, please let me know and which size you would like.
If you don't want a shirt and would prefer a backpack, let me know.
Please share opinion on if a water bottle would be of interest to you for the future...(we could always combine bottle with safety blinking light)

Make sure you let me know if you are meeting us at the WO&D trail on Saturday!

Heather

Get Ready, Get Set...GO!

Attention Runners! You need to get ready to sign up for the Army ten miler. Registration for the 24th annual Army Ten-Miler opens April 1! The runner field is expected to fill quickly, so mark your calendars and register online to reserve your spot for 05-OCT-08!! That is a TUESDAY!



I will remind you one more time...next Sunday on our Blog. All you will have to do is click here and it will take you to registration.

Attention Runners! We are going on a field trip next Saturday! We are NOT meeting at Burke Lake. We will be running on the WO&D trail. We meet in the Potomac River Running strip mall parking lot in Ashburn, Va. If you need directions: Old Ashburn Square, 20630 Ashburn Rd, Ashburn, Va 20147

From Leesburg and points West: Route 7 East, Exit at Overpass for Route 901 South/Claiborne Pkwy to Belmont. Left @ Russell Branch Pkwy. Right at Ashburn Rd. Continue through intersection at Gloucester Pkwy to =PR= on left, OR take 267 East (Dulles Greenway) to Exit 6, Claiborne Pkwy. Take Right off ramp and immediate Right at Intersection onto Farmwell Rd. Take Left on Ashburn Road. =PR= is roughly 2 miles down on Right after you cross the W&OD Trail.

From Sterling: Route 7 West, Exit AFTER pass Ashburn Village Pkwy at Overpass for Route 901 South/Claiborne Pkwy. Follow LEESBURG directions.

From Centreville/Chantilly: Route 28 North to exit at Waxpool Rd toward Ashburn. Follow Waxpool roughly 3 miles. Cross Ashburn Village Pkwy to 2nd Right on Ashburn Road. =PR= is roughly 2 miles down on Right after you cross the W&OD.

It will be an out and back run. So you will decide how far you want to run that day. If you only want 4 miles...you will run out 2 and back 2 and so forth. Everyone will be meeting at 7:30. Please email me and let me know if you will be running with us...we want to start the run promptly at 7:30! I have 17 miles that day...and want to get home at a decent hour.

We will be at the track on Tuesday night starting at 7.

Marguerite and Gary are running their Half Marathon THIS Saturday! We will be thinking about you and will be excited to hear all about it!

For those looking for a 5k/10k race, check out one of these:

April 27: George Washington Parkway Classic 10k and 5k
May 3: Apple Blossom Sun Trust 10k
June 10: DCRRC Women's Festival 5k
June 14: Lawyer's Have Heart 10k
June 14: Time Harmon 5k

If you are interested in being coached for one of these events, send me an email and I can give you more details. Lifetime provides has an 8 week program to get you totally prepared for your first or fastest 5k/10k

For those looking for a half marathon/10 miler, check out one of these:

April 19: Charlottesville Half Marathon
April 20: Run for the Shelter Half Marathon
May 4: Potomac River Run Half Marathon
Sept: Women Only Trail run Half Marathon
September 14: Parks Half Marathon
September 28: National Capital 20 Miler-5 miler
October 5: Army 10 miler
October 11: Baltimore Half Marathon

The half marathon training program is 10 weeks in length.

Running tip of the week: From the article "Strategies to Eat Better" in the Washington Run Report, March/April, by Nancy Clark, MS, RD CSSD

"What is a well balanced diet?" "What should I be eating to help me perform at my best?" Here is a nutrition strategy to help you fuel your body with a well balanced sports diet:

1. Eat at least three kinds of nutrient dense food at each meal (instead of just a bagel...add peanut butter and skim milk).
2. Eat "closer to the earth" by choosing more food in their natural state (choose oranges instead of orange juice).
3. Fuel your body on a regular schedule, eating even-sized meals every four hours (stop eating meals in a "crescendo" (with meals getting progressively bigger as the day evolves).
4. Honor hunger (eat when you are hungry and stop eating when you are content).
5. Think Moderation. Aim for a diet that offer 85%-90% quality foods and 10%-15% of foods with fewer nutritional merits.
6. Take mealtimes seriously. If you can find the time to train hard, you can find the time to fuel properly.

Now, was this article for me or what!?

Now go and RUN!

More Shamrock Pictures...

Here are some more pictures from our fun weekend. If this doesn't get you hyped up for next year than I don't know what will (okay...maybe we are scaring you...especially my picture...why do I submit myself to such humilation...thank goodness noone has a shot of my double garbage bag shot).

Here is Dianne and the waiter discussing whether eating all desserts will have a negative affect on our half marathon.
Flossie and Mary looking quite refreshed after running 13.1 miles only a few hours earlier!

Noelle enjoying her massive stromboli. Make sure you ask Kimmy and Cari about their "balls."

Here I am looking like a fool. I didn't have any idea I had a little chocolate on my face...and if you believe that...














If you want to see some fun pictures of our runners in action simply "click" on their names:

Roger, Mary, Liz, Jodi, Cari, Dan, Heather, Dean, Kimmy, Noelle, Dianne, Don

I didn't see pictures for Flossie, Lisa and Jann.

Knee gets clean bill of health

Just wanted to let you all know that my MRI shows no obvious problems with regard to my knee. Doc told me to quit slacking and using excuses and start doing speed work. I found out after being on hold SO many times in the past few weeks trying to get an appt., that Dr. Highfill is actually one of the top ankle/foot othropedic specialists in the area. I decided I would ask him about my heel. He gave me some great stretches to do while I watch T.V., and some awesome cushy heel supports.

See you all tonight...and I will be doing some sprints...YIKES!

Liz tells all...

I received this email from Liz recounting her marathon experience with Jodi. I asked her if I could share it with you and she said yes.

Jody and I had a blast I think we laughed and giggled our way through the whole 26.2 miles. We stayed together the whole time, really didn’t take any walk breaks only to quickly eat a power bars. We met people to talk to on the way. When we went through Camp Pendleton at about mile 6 there was only Jody and me at that time - there was a line of about 30+ troops standing in a line cheering us it was kind of embarrassing but really funny!. We met a guy in his late 60s who had run 50 marathons in 50 states so Jody asked him which one he liked the best, he said Colorado though the down hills were very tough on his knees. At about mile 10 we saw Jody's mom she took a photo and we went over to talk to her for a second and then ran on, only to find everyone behind us yelling, we thought they were cheering so we just waved back. Then Jody's mom yelled "you guys you are going the wrong way" so we doubled back and went on to the board walk, other runners caught us up and asked where we had been going. We laughed about this for the rest of the race. On the board walk running north a guy came up behind us said could we run closer together to be a wind break for him, he said "where is the 300 lb dude when you need him for a wind break".

The first 10k we took slow, the second we were talking and had picked up our pace, the third was the hardest, so we talked through that, we never let on to each other that we were having a hard time, I was so surprised when she said that part was hard. For me it was all mental especially when I hit 18 miles as I had never run further than that, but I guy caught up with us and said if you are strong now you will finish. The final 10K we kept eating jelly beans far more than we need cause they tasted so good. We said right at the beginning lets sprint at the end, and I wasn’t sure I would be able to, but once on the boardwalk we picked up our pace, after a couple of seconds I said I had to slow down our I would chuck up the beans, Jody said she felt the same. Then in the last 400 yards we went for it, we were the only ones at the finish line, I remember Mary and everyone yelling and the MC cheering us on also, and then strangers coming up to us and saying "awesome sprint, you two look so fresh". Wow it was awesome!!!

I am not sure which to do next I am thinking about the Outer banks, but I really want to do one with Jody again, MAN SHE ROCKS!!!

Thanks for sharing Liz! It gave me some major pangs that I wish I would have joined you guys! I love a good marathon!

Find Your Happy Pace!

We had a Sham-rockin time this weekend at the Virginia Beach Shamrock run festival! Everyone ran a super race and had smiles on their faces as they were headed for the finish. I have proof because I saw a few of our runners really pick it up at the end and were smiling the whole way. As we were finishing, we all met in the "party" tent and had a blast talking about our racing adventures. The half marathoners were relieved to see the 30 mph winds diminish right as the gun went off at the start. Before that, as we were walking about a mile to the start, we were faced with major and quite disturbing, head winds. I was the only one who was smart or dumb enough to sport lovely brown garage bags from neck to toe. Maybe I should have put one over my head with the amount of comments that the Run Clubbers gave me! I figure they were just jealous.

The weather was perfect for the half and the race followed the flattest course I have ever run. I loved seeing all the people dressed in green and the many spirited ones so dolled up for the event. I think the biggest thrill of the race was the party tent with free beer for all runners. I of course preferred the free soup, but the band and company were fabulous!

So a huge congrats to all of the half runners: Dean Roberts, Mary Kusler (and baby), Roger Kurrus, Flossie Hoy, Dianne Boyle, Heather Porter, Jeremy Lopynski, Susan May, Jann Canestra and Don Kusler (future run clubber)!

A special shout-out to our first timers! Completing their first half marathon (13.1 miles): Lisa and Glenn Scott, Kimmy Campbell (future Run Clubber), Noelle (future run clubber), Kat Babic (future run clubber)!

Now on to our fabulous Marathoners! They started an hour after the half marathoners and unfortunately had more windy conditions than we had! Dan A. was running his third marathon in 5 months and was shooting for a big PR! Well, he did just that and ran in at a lightening speed of 4:15ish! I was thrilled to see his finish and he looked strong and ready to run another 24 miles (he will do just that later this year in the JFK 50 miler). Liz was running her first marathon and what a day she had! Jodi and Liz ran the entire race together and enjoyed every minute of it (or so I have heard). I heard that Liz commented that she couldn't wait to do another! Jodi was just as thrilled finishing her second marathon in 5 months! Cari also was there representing the Lifetime Run Club in the marathon. She also was running her second marathon in 5 months (man you guys rock)! I loved the fact that she carried her phone with her the entire race so I would call her periodically to check in. At one point, Kimmy and I were able to see her from our hotel room as she passed the 12 mile mark. We called her and told her to look up as we waved her by! We are so dang proud of all of you who trained, ran and finished!
















The next big event is the National Wirefly half marathon where we have Marguerite and Gary Adams representing our Run Club! We are so excited for both of you to have a super race! That takes place in two weeks!

After that race, it is Cherry Blossom time where many of our runners will be racing!

For those that are thinking about doing the Marine Corp Marathon this year...stop thinking and start planning on signing up for that race on April 30th. It sells out same day! If you have always wanted to run a marathon, get a Boston Qualifying time, or just want to train with on-going support, this is the race to do (or Richmond). I plan on starting this year's fall marathon training program in July. I have a lot of people who have asked me if I am planning on training this year...the answer is YES! I am predicting a large group which means constant support and training with the same program as everyone else...that means you will all be in the same boat. I have found it is much easier to train with those that are following the same program. You can relate to the same ups and downs, share in the successes and challenges, and not only will all your teammates be cheering, you have a coach that will take you the whole way (and I won't let you be a slacker!). The program is tailored to fit the needs of each runner as we all are at different levels. Let me know if you want to get on board!

We will have track practice on Tuesday at Centreville. We start right at 7. If you want to come early to do your warm-up or get extra miles, feel free.

Saturday we are back at Burke! Meet us at 7 am, 7:30 (with Dianne for those that want extra time to enjoy the view), or 8. Be sure to let me know if you are coming and what time. If the stars align, we will trying out some new areas to run. Start coming out now, so you can build your base for these longer Saturday runs. It only takes a few weeks to get there...I promise. If you need extra help, just let me know!

Tip of the Week: "Running isn't perfectly safe. But he precautions against trouble are so simple to take and the risks are so small that running should be considered no more dangerous than mowing the lawn."

No go and find your Happy Pace!

Get Up, Get Going....

With the time springing forward this weekend, you will have more light in the evening to "get up and get going!" Where should you go, you ask? I would recommend somewhere that doesn't lead you to the refrigerator or the couch!! Why not take advantage of the perfect spring weather (not too hot, not too cold) and start running outside.

Now is the time to start building your base miles so you can easily set a goal to run a specific race, keep up with the core group at Burke, or get off some of those extra winter pounds. All it takes is getting up and getting going!

We had a super workout on Tuesday on the lovely treadmills. Thanks to Kristina, the CardiO2 coach and one of Lifetime's Personal Trainers, for letting us have a sneak peak at this great program offered at the club. Some of you kept saying during the workout that I was much easier than Kristina, well, that was a mistake (Dan). I will make sure you are hitting your self-proclaimed (zone 9) this Tuesday!

This Tuesday we are at the track. Those that are running Shamrock this weekend, should take it easy. That does not mean you shouldn't do any speed work, just not as intense or as many reps as you would normally do. The weather should be perfect for our run...and actually we might have natural light for some of it!

I am going to start advertising the upcoming spring training programs. I am currently looking at future 5k and 10k races in the area that are about 10-12 weeks away. The Beginner Level class is an 8 week program. It will prepare you to nail your first (or fastest) race! If you are interested, let me know in the next few weeks. I will also search for more half marathons, so we can have another "Next Level Challenge" program for those that want a bit more of a challenge but not as much as a marathon would entail.

Also, it is almost time to sign-up for the Marine Corp Marathon! If you are interested in joining this year's marathon training program and you want to run the MCM, the registration begins at noon on April 30th. If you prefer smaller crowds (and you are going for a Boston Qualifier), I suggest the Richmond Marathon. Either way, we will start the training programs in July for your Marathon Goals.

I thought I would let you know exactly what you will receive if you sign up for me as your coach!

1. I will meet with you one on one to discuss your past experience, your present running condition and your race goals.
2. I will give you a folder with your entire training program. I will also give you information throughout the program that you can keep in your folder as a guide for continued success.
3. If you at anytime during the training need help rearranging your workouts due to illness, family situations, vacation, injury, etc, I will coordinate those for you per your request.
4. Along with the two workouts per week (Tuesday being a workout tailored to the groups training), I am happy to run one on one with you at anytime as requested (and my schedule permits).
5. I will answer any questions and concerns via email or phone call during the course of the 18 week program.
6. I send out a weekly email, detailing your upcoming week's workouts and tips for your week.
7. I will be your biggest cheerleader throughout the entire journey. For it will be a journey with many ups and downs. You will find that many people won't "understand" the marathon journey...but I will and so will the others in the program. It will be "our" journey.

As you know, many of the Run Clubbers are racing this weekend! Let's see if I can remember everyone for a shout out!

Here are the following runners participating in the half marathon: Mary, Flossie, Don, Dianne, Petra, Lisa, Kat, Kimmy, Glenn, Dean, Jeremy, Roger, and maybe Heather

Here are the following runners participating in the full marathon: Dan A., Liz, Jann, Jodi, Cari, and maybe Heather

As far as Burke Lake on Saturday, the above people will not be there. You are still welcome and encouraged to hit the trails! If you would like to run Burke, send me an email and I will try to coordinate with others who would like to meet!

Running tips of the week (race edition):

Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
Do not try a marathon as your first race.
For races longer than 5k start out slower than you think you should.
If you conserve your energy during the first half of a race, you can finish strong.
When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
A plastic garbage on race day is a very fashionable cheap disposable raincoat.

Now go and Run!

Heather

Rain, Rain, Go Away!

Seriously, does it have to keep raining on Saturday mornings and Tuesday evenings?! At least it looks that way for this Saturday. Rain is in the forecast from Friday evening until mid day on Saturday. Here is the plan:

I am going to run my 15 miles tomorrow morning before the rain.

I will be on the treadmills at 6:30 am on Saturday to get in 7 miles or so.

I can't bear another windy run and they are predicting windy conditions after the rain finishes up on Saturday!

I swear it had better not rain on the 16th!

So plan on another fun treadmil day on Saturday. And those that were there on Tuesday were having fun! And I promise, no hills.

Rockin' the ShamRock

Are you ready to Shimmy and Sham as you Rock on down the boardwalk?! If you are planning on racing next weekend and want to have dinner with the Run Club Gang, please email Mary and let her know, ASAP! The reservations will be made for Saturday and Sunday night. Just let her know if you want to join for 1 or both nights!

If you are unable to race the half marathon and don't want your number to go to waste, there might be someone who might want to run the race. Just shoot me an email and let me know. All you have to do is give them a copy of your i.d. and a note saying that "so and so" will be picking up your number and the card you received in the mail.

Most of us are heading out on Saturday morning arriving in VA Beach early afternoon. Kimmy and I will be driving down together that morning and coming back late afternoon on Sunday if you would like to carpool with us. I am not a drinker, so I am happy to be your driver for the evening. Susan is driving down on Sat morning and coming back on Monday if anyone else is looking for a ride. She has extra room in her hotel (she says only a few blocks from the start), if you still need a place to stay (my guess she would prefer a female...or a single totally hot guy).

If you need to contact any of the above people, send me an email and I will send you the appropriate emails!

That should be about it!

By the way, we had a super workout on Tuesday night on the treadmills. So super in fact, that Dan actually hit his Zone 9! Christina, the coach for Cardi02 Run, let us join in their workout to see what the program was all about. It is all about sweating I tell you! If you want to be pushed to your limit, you should totally give that program a try!

Heather

Sometimes the Wind Blows

For all of you early birds, kudos for getting up and running BEFORE the winds began to blow through our area on Saturday. I got home from Massanutten in the early afternoon on Saturday. While driving, I couldn't help noticed the trees moving quite wildly outside my window. And after stopping for a quick lunch and just about getting blown over, I started getting even more depressed about my 18 miles of running I needed to get in before the days end.

Luckily it was warm outside (minus the 40 mph gusts of wind creating a lovely chill of sorts), making my marathon training duty slightly more bearable. I head out...solo...boo hoo...start the violins...for my run.
No really, it was SO windy. It about blew me down a few times...more violins please. My point is, sometimes the wind blows. Things will come up when you are just about to get that run in, whether it is a friend calling for a lunch date or you are just really tired. Maybe you just don't want to go or when you do walk out the door, it starts to sprinkle. You need to be stronger than the temptations and RUN!

With that said, let me tip my hat to Charles who ran a whoppin' 11 miles on Saturday and kept up with the core group! I remember when he just began his run clubbin' days (only a few months ago) and would worry he was "too slow" or "would never get the whole way around the lake." I believe Liz said to him, "Keep it up and it will work!" Well, baby, it is working for you! Congrats Charles!

If you want the Golden Root award, you had better get yourself to Burke Lake and soon! Not that I am encouraging you to be clumsy or careless, but we have people working really hard to get their hands on this coveted award in 2008. Just yesterday, Erin had a pretty good fall as well as Mary's friend, Noel. And my heart really goes out to Petra that twisted her ankle pretty bad at mile 2 along the Burke lake trail. With another 2.6 miles to get back to her car, she was a real trooper and made it. Unfortunately, she was attacked pretty bad by a wild and vicious ROOT and is in an air cast. Our running hearts go out to you dear Petra. And we hope for a super quick recovery and a HALF MARATHON!

I am telling every one of you that you had better run on Monday! I am talking about temps in the 60's! The same warm weather will be on tap for Tuesday as well! So let's all come out of our little warm blankies and run at the track. Tuesday night starting at 7! The weather is going to get chilly again later in the week so here is your big chance!

Saturday it is Burke Day! Come join us for a romp around the lake. I have 15, so you know where I will be! If you are planning on coming, let me know so we can know who to look for and what time! If you are a newer or slower runner, I would like to know too. Dianne, RC assistant, is there for you to take you a bit more leisurely around the lake! I plan on starting a bit earlier (as soon as it gets light...anyone know what time that is now-a-days?) and will probably just run the parking lot/street up to 123 until it hits 7.

Did you see the article in Lifetime's magazine, Experience Life, March 2008? There was a great article on page 24, The Tabata Tune-up. The say, "The Tabata Protocol isn't easy, but it can dramatically increase your aerobic and anaerobic capacity in just minutes a month." It looked like a pretty hard core workout (great on the bike or treadmill). Check it out!

This is what I know about the upcoming Shamrock race! Most people are going down on Saturday and coming home on Monday. As far as what times, I haven't heard any specifics. My guess those things will be finalized by the beginning of next week. All I do know is this race is right around the corner! Are YOU ready!?

If you have anything you would like me to post on our blog (articles, thoughts, race reports, pictures) let me know!

Running tip of the week: Save your money for the Expos at running events. You can find great bargains on fabulous running gear!

Now go and RUN!

Your Biggest Fans

I am one of your biggest FANS...do you remember the Reindeer Run 5k and that bull horn?!

Do you ever wonder who, if anyone, out there understands your need to run? Do you have a biggest fan? How about any groupies that want to hug you after a big race when you are sweaty and possibly don't smell so great?! Who knows what PR means or what a long run is? How about those tough intervals that make you red in the face long after your workout is done? Well look no further...

The Members of Run Club are Your Biggest Fans! We understand everything cause we have the same passion that you have about running. Don't wait until it is warmer before you get to know us or until you are faster. If you come one time and feel like an outsider come again and give us another try.

Your fellow run clubbers know a lot about running. They can give you advice on training, racing and injuries. They know so much because they have been doing it for years and have EXPERIENCED it!

So join us this TUESDAY at the Centreville track for a "red in the face" kind of workout at 7 (feel free to come a bit early if you want more miles).

Join us Saturday at Burke Lake for your long run (I won't be there this Saturday but will be running the mountain of Massanutten for an 18 miler...yikes). There will be plenty of our runners representing Lifetime. If you are new and we haven't met, introduce yourself!

I heard that Burke was great on Saturday...of course it was...the weather people said it would be icy, so therefore it wasn't. Here are some comments that were overheard about our runners:

"Man! Steve is getting fast!"

"It was so great to see Kimmy on Saturday! She was rocking!"

"Has Heather gained some weight?" Ha. Ha. Ha...just wanted to be sure you were paying attention...well now that I think about it, I hope I haven't gained any...

The Shamrock Marathon is right around the corner! I want to know if you are going, where you are staying, when you plan on leaving and returning, how far you are running...and if you want to do any of this together?! In the next few days, I will try to compile all the info I get from you guys so we can all plan accordingly. I was also wondering if anyone has signed up for either the half or full marathon that is UNABLE to run. I am looking for an entry before I go ahead and sign up for the full marathon at the more expensive price!

Quote of the Week: "Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use." -- Earl Nightingale (thanks Erin for the quote)

Now go and Run!

Heather

Ice and roots don't mix

Looking ahead to Saturday's forecast the weather people (the perfect predictors of all time...not), are telling us that the wintery mix should be done late on Friday night. The temp. should be around 33 on Saturday morning but I have no idea how this will effect the trails along Burke Lake.

I plan on taking another look on Friday to see exactly what, if any, ice fell in the Centreville area and give you all an updated plan for our run on Saturday. If the conditions are icey, there will be two options:

1. You can head to the treadmills in the morning.
2. You can join me later in the day for a run at Burke.

I have 17 miles on Saturday and will not be running that on a treadmill.

Pull yourself together...

Yes, those are my feet. See my left ankle. No, I will not be getting the coveted golden root award (not this week) from a fall, I didn't twist it, I don't have any idea what happened. I guess I can just add it to my list of current random injuries...it is time to pull myself together. I ran four miles on Friday and afterwards noticed my achilles was sore. The next morning during my 16 mile run it continued to bother me. I then went to my basketball game (Mary, I promise I was just participating as a body...they only had four players) and it was still rather annoying as I was merely walking up and down the court. That night I decided to actually take a look at my ankle. I couldn't believe my eyes...my ankle was not only swollen but bruised.

As many of you know, I am training for the Boston Marathon. I am thrilled at the opportunity to take part in this race and it took many many miles to get there...and lots of speed work. But I am scared I might be falling apart...

My mystery ankle ailment has now been overshadowed by something new. I went to the couch to ice my ankle. After turning my neck to watch t.v., I noticed a sharp pain in my neck. I must have pinched a nerve because I have been in great pain all day and cannot turn my head. I am scared I might be falling apart...

I went to the greatest orthopedic surgeon this week that specializes in sports injuries. I had to see him about my ongoing hamstring problem. He gave me some promising news (and I will be getting a M.R.I for the area directly behind my knee). But after the ankle and neck, I am back to the idea of the possibility of falling apart...

With that being said...

I want you all to be smart about your running. Listen to your body. Become educated about injury prevention, training ideas, proper running shoes, etc. Many of you are extremely experienced but can still fall into the trap of the dear desire to run over the necessity of rest.

So this week's post is dedicated to you. Take time to listen to your body...take time to access what needs to improve or to be rested.

Is it your time to start running again? If so, start slowly. Work your way up to where you were before.

Are your running shoes still in working condition? Do they fit your running style (and I am not referring to fashion)...are you a neutral runner or over pronator etc? Shoes should only last for about 6-12 months or 300-500 miles.

Do you need to pick it up? Are you running the same route, the same pace, the same old same without seeing improvement? Change it up!

Do you need to stretch more? Try yoga. Check out the stretch guy. Read about stretching on the internet. Learn how to do it properly and effectively (by the way, my orthopedic doc told me stretching would not help my back of the knee problem...and this because he didn't think it was muscle related...).

Do you need to find out why you are experiencing pain? If that is the case, get to the doctor and get answers. If you ignore problems, they can turn into something more serious. Or you might just become overwelmed and discouraged and do nothing! Don't do that.

Pull yourself together this week. Set goals that will improve YOU! Only you can decide what is best for you.

I honestly don't know what my plan will be regarding Boston. Yesterday, I was feeling optimistic about the race. Today, I will rest. Tomorrow, I will have to just see. And each day thereafter...one workout at a time, one mile after another, and see if my body can be pulled together for this goal I am trying to accomplish...

We will be at the track. Those that are currently in the "Next Level Challenge Half and Ten Miler Training Class" will be running a 2 mile time trial so we can have a better prediction of their upcoming race finishing goals. Feel free to check out your time as well and race with us!

Saturday we are back at Burke. The times are posted on the left hand side of the blog.

Congrats to all of those runners that raced this weekend! We would love to hear all about it! Email me and I will post your fun stories!

Now go Run!

Heather