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!