Got Our Sham-ROCKED On!

We had another ROCKIN' year at the Shamrock 8k/Half/Full Marathon!

(we missed those that couldn't make it this year)

There were plenty of laughs to go around...
One totally cute baby on hand...
And his Dad who rocked his own 8k...
And his mother who rocked a PR on her half...months after having the above stated cute baby Will!

One very creepy looking Ronald McDonald

(but creepy or not, he was giving out free salads...and no Mary, I didn't get around to eating it...I was full from the M&M's I had been eating all weekend)

Dean came away with a PR...with minimal training

...I call that totally unfair!

Liz ran an enjoyable race, loving the fact she only had to run half of the course this year!

Diane ran/walked the half with an injured knee in honor of her dear assistant who tragically passed away this week.

...Diane wasn't' feeling well either. Here she is snuggling in my coat at dinner...

(thanks for letting us crash your hotel room)

Jenny and Brad upstaged everyone with two huge PR's. Was it the hobo wear he was sporting before the race that gave him his edge?...at least it wasn't two cheesy garbage bags...or a red Bank of America fleece headband!

And I guess Brad will be known as the Shamrock Princess from here to ever after...

(ask to see photos from after party)

Jenny is still the Queen though...

Kimmy ran the 8k on Saturday where she left her long lost friend in her dust. BFFs!?

Jamie went for the 3 week taper plan and with a body well rested, he ran a super

Marathon! Congrats to both of you!
And grateful was I to Kimmy for letting me use her half marathon bib!

These three ladies bunked with Diane this year. Diane and Laura were soundly sleeping within minutes...

I on the other hand was pacing the floor, mumbling to myself, worrying about shorts/tights, one layer/two...and other Heather pre-race antics that everyone knows and loves!

It was lovely behavior, especially since it didn't do anything to calm Wendy's first time half marathon nerves.

By the way, I did eventually fall asleep, pick an outfit and use the restroom 3 or 10 times...I lost count.

And we all ended up running a great race.

Even Wendy, who I worried by my silliness ran faster than her goal!

If you haven't had a chance to join us at the Shamrock...

plan on it next year!

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