Jen’s “Sweep Bus Selfie” on the Arlington Memorial Bridge
We are privileged to be able to use the Washington Monument Grounds during the National Cherry Blossom Festival, its busiest time of the year. Our permit agreement specifies all runners will be off the course by 10:30 am. To meet this agreement, runners not maintaining a 14-minute-per mile pace (calculated from the start of the final wave) will be required to leave the course and board our sweep vehicle (if you are unsure that you can maintain this pace, you can switch to the 5k by completing this form). One brave runner shares her 2015 sweep bus experience. Continue reading Jen’s Sweeping Finish→
David after completing Havana Half Marathon in November 2015
I “met” David Heyman on twitterin 2014 when we were both preparing for the Philadelphia half marathon. His twitter feed is one of my favorites & is full of insights on what’s happening in Washington, DC – everything from sports, to politics, to the metro system. He also tracks how long it takes media outlets to report breaking news, shares travel tips, and (of course) has running-related content!
While running is my main sport, I really love other types of fitness training too. It’s great because cross-training is really important when training for a race so I never have to completely give anything else up. Cross-training or doing other activities besides running helps build strength and flexibility, stops boredom, and prevents injury. It’s also very easy in these cold winter months to be convinced to workout indoors (where you can even wear shorts and pretend it’s not below-freezing outside!). Here are some of my favorite ways to cross-train:
Yoga: I love doing hot yoga and vinyasa yoga at least once a week. It is a great way for me to warm up my muscles and focus on lengthening and flexibility while also building strength. Sometimes the classes are more about my mental wellness and a relaxing rather than being strictly a workout.
Jamie tackles Marine Corps, her second marathon, with ease
Jamie and I met a little over a year ago during Potomac River Running Distance Training, but she’s the kind of person that you feel like you’ve known your whole life. Now our kids run track together, she gives me mom advice (who knew elementary school would be so hard for me to navigate?!), and comes over to run on my basement treadmill when the winter weather makes an outdoor run treacherous. Everyone should have a friend like Jamie!
Training for the Credit Union Cherry Blossom 10 Miler is underway and I couldn’t be more excited! I can’t wait to be back in DC for my second Cherry Blossom Run on April 3!
If you’re running Cherry Blossom and live in the DC/Maryland/Virginia area, you are so lucky to have the race course in your backyard! You also get to take advantage of signing up for =PR= Training, which includes a training plan, weekly group runs, track workouts, and so much more!
Living in Philadelphia, I don’t have that same convenience, but in order to have the best racing experience, I have to make a few slight adjustments in my training.
If you’re traveling to the race from out of town, state, or country, here are some tips that will help you train for the Cherry Blossom 10 Miler no matter where you are!
Happy February! Before we know it, the Credit Union Cherry Blossom Ten Miler will be here! I thought this was a good time to talk through some training tips as we all prep for the big day.
This race is such fun!
This year will be my fourth year running the CUCB and each year, I’ve picked up a few more tips on how best to train for the race. I hope you all will find these helpful as you move forward with your training.
Get ready to run with {lots of} friends. The CUCB Ten Miler is a VERY popular race and if you are not used to running larger races, you might find yourself thrown off your game during the first mile or so. Don’t let this happen to you – prepare mentally for a somewhat crowded start and resolve to use that first mile to settle in. Each year that I’ve run, my first mile has been my slowest. Don’t let that bum you out – it’s the perfect way to try and negative split the race (negative split = run the second half faster than the first).
Check out the course map (including the elevation chart). You’ll note that the course takes you through a pretty scenic route – you will start and end at the Washington Monument, go over the Memorial Bridge and run through Rock Creek Park before heading around the Tidal Basin towards Hains Point. If you are paying attention, you can see numerous other monuments, memorials and museums while racing. While looking at the elevation chart, you’ll notice that this is a really flat course. It’s great to try and push it for a PR, because it’s so flat. There is one teeny (extremely teeny) hill at the very end of the race, but it is so close to the finish that you can ignore the pain and finish strong.
Prepare mentally for Hains Point. The last couple miles of the race take you through Hains Point. Hains Point is flat, isolated and many runners nightmare. There isn’t a ton of crowd support because it’s isolated and it can feel like it stretches on forever. However, you can be prepared to not let Hains Point take you down! The best thing about it is that once you reach Hains Point, the end is near. Take advantage of the quiet and the flat portion of the course to concentrate on slowly increasing your pace for a strong and fast finish. I like to just put my head down, run hard and push it in. Once you start hearing the crowds again, you’ll have made it through Hains Point and be pushing up that last tiny hill. Don’t let Hains Point defeat you – own it and you will have a great race!
Running in the winter can be tough, especially if you are in an area like the Northeast or Mid-Atlantic regions where we get hit with snow, ice, and even big blizzards (Hello, Storm Jonas!). Sometimes it’s tougher to convince yourself to suit up and get out the door to stay on track with training for spring races like the Credit Union Cherry Blossom Ten Mile Run. Here are some of my tips to make sure that I stay motivated and stick to my training plans through the winter months.
1.Buy the proper gear.
If you are going to be running outside in the winter make sure you have some warm-layering essentials and accessories including socks, gloves and a hat. I like to layer a tank top tucked into some cold weather long tights and layer a half zip plus a shell coat on top and finish it off with gloves and a hat or fleece headband. Keep everything by the door or laid out the night before so you aren’t scrambling to find what you need in the morning.
2. Join a local running group or make it a date.
One of my biggest motivators for getting out the door on cold, dark winter mornings is having someone to meet up with. Find a local running group that meets at specific times or make a date with a friend to go for a run. If you are meeting someone, you are far less likely to hit the snooze button and miss a run!
3. Keep your spring goals in mind.
If you have signed up for a race like the Credit Union Cherry Blossom Ten Mile Run or have a spring racing goal in mind, mark your calendar or print out a countdown of how many days it is until the race. Also print out your training plan and mark off each run you complete. Keep in mind your target race or how it will feel when you accomplish your goal every run as motivation.
4. Have a backup plan.
Sometimes running outside in the winter may not be an option for you. If you belong to a local gym, be prepared to complete a treadmill workout. I also like to keep a bunch of at-home strength and cardio workout DVDs and Youtube videos on hand. If I can’t get a run in I can at least do some cross-training or just switch my training schedule around for the week.
5. Make your long runs an event.
Getting in my longer runs is the biggest challenge for me in the in winter so I like to create little rituals for myself to stay motivated. After my weekend long runs I like to treat myself to a coffee or hot chocolate and a breakfast snack. It seems silly but having that big mug of hot chocolate and a bagel is sometimes motivation enough to get my miles for the day done. Treat yourself to something small on your long run days, and it can be something to look forward to all week. It could also be getting a manicure or taking time to snuggle up on the couch and watch a movie you’ve been wanting to see-only after you finish your run!
Are you ready to run your best race on April 3 and have fun while you are training? Did you miss out on the lottery but don’t want to miss out on The Runner’s Rite of Spring®? Read on to learn more about the Potomac River Running Training Programs presented by New Balance–including an option to get your very own Credit Union Cherry Blossom Ten Mile Run race bib!
Jen finishing “Run With Santa,” her 11th 5k for 2014
Jen and I met during Potomac River Running 101 training in 2013. She ran her first race ever just days after I met her. She was nervous but determined. Then, in 2014 she set a goal to race 40k before she turned 40. She met and exceeded that goal, and in 2015 she has her mind set on conquering new distances – ten miles under the Cherry Blossoms (and I predict a half marathon won’t be far behind)!
When did you begin running and why? I began running in the summer of 2013. I started earlier in the year with walking/hiking on the Reston trails, trying to be more active. It was a natural (and a very surprising!) evolution.
What is your proudest running moment? The proudest is probably when I finished my very first race – the 2013 Dulles Day 5k: On the Runway. I was scared to death for days leading up to the event and kept doubting my ability. The second proudest was the 2014 =PR= Birthday Bash. It was hot, humid and the most miserable I’ve ever been while running. I came in dead last, but I never gave up! Can I have a third? Actually, this ties with first place for my proudest moment. I set a goal for 2014 to run 40k by 40 – eight races by August. I completed that goal a month early and surpassed it with a total of 11 5k races for the year.
Why did you sign up for the Credit Union Cherry Blossom Ten Mile Run Training Program with Potomac River Running? =PR= is awesome! The coaches’ passion for running is contagious. And skipping the lottery is certainly a bonus.
Have you run the Credit Union Cherry Blossom Ten Mile Run before? Nope.
What is your “why” for running the 2015 the Credit Union Cherry Blossom Ten Mile Run? Who wouldn’t want to run on such a beautiful course? This race will take me to the next level in my training and running it will be an incredible reward for all the hard work leading up to it.
What is your goal for the 2015 Credit Union Cherry Blossom Ten Mile Run? To finish strong while enjoying every single step.
Do you have a running mantra? What is it and what does it mean to you? Don’t trip. 🙂 You don’t have to be great to start, but you have to start to be great. I came across this quote at the beginning of my journey and it fit perfectly. It’s stuck with me and is the perfect reminder that I am great!
If you could use only one word to express what running means to you, what would it be? Awakening
What is your favorite New Balance running gear? =PR= training participants received $50 New Balance gift certificates, and I’ve got my eye on the Glow Beacon Jacket.
What is a fun/interesting fact you learned about Children’s Miracle Network Hospitals? I had no idea that 1 in 10 kids are helped each year. That’s a lot of healing, good job Children’s Miracle Network!
Kimberly, @KimberWestrich
Kim has been running off and on for 25 years, but only recently got serious about figuring out how to keep that switch turned on. The secret for her is a broad and supportive running community through Potomac River Running Training Programs, Moms Run This Town, Reston Runners, and followers of her blog, Kim Runs Miles With Smiles. Kim will be coaching the PR Cherry Blossom Training Program at Reston in 2015 and is excited to share her enthusiasm for all things Cherry Blossom, which was her first BIG race in 2014. When she isn’t running, she is tackling the nation’s health care issues in her job as a health care services researcher for a non-profit association.
After this race, Marsden noted that it turned out there was neither beer, nor was he almost there
I started following the mysterious Running Lonely on twitter last year when we were both training for the 2014 Credit Union Cherry Blossom Ten Mile Run. His self-deprecating tweets and blog posts intrigued me. Since then, “Running Lonely” has revealed that his name is Marsden, shared a selfie, and introduced us to the adventures of his friend, the solar-powered pig.
When did you begin running and why? I started running in junior high because they made me. However, I kept running because it never ceases to challenge me (which is a polite way of saying running keeps kicking my butt, but I keep running anyway).
What is your weirdest/funniest running moment? Almost all my running moments qualify, but when I dropped my keys at the start of the Houston Symphony 10K the sight of three thousand runners coming at me as I went back and picked up my keys is pretty funny; well it’s funny two decades later. It helps that I was so mortified that I ran away as fast as I could and set a personal best in the 10K that day.
Have you run the Credit Union Cherry Blossom Ten Mile Run before? Yes, I ran it in 2014 and I used it as a springboard to my first marathon, first ultra, and by the end of the year, my first 24 hour race.
What is your “why” for running the 2015 the Credit Union Cherry Blossom Ten Mile Run? The race is the unofficial start to spring for me and it’s great to go out and run and put winter in the rear view mirror.
What is your goal for the 2015 Credit Union Cherry Blossom Ten Mile Run? To knock 5 minutes off my time from last year. I can’t believe I just said that on a blog that people actually read.
Do you have a running mantra? What is it and what does it mean to you? “Please don’t die.” When you get to be my age, you will understand what it means.
If you could use only one word to express what running means to you, what would it be? Complicated.
What is your favorite New Balance running gear? I use the New Balance 624 for cross training, to wear with jeans, and when my boss is out of the office, as dress shoes.
What is a fun/interesting fact you learned about Children’s Miracle Network Hospitals? That for the price of my morning latte, a donation can provide one baby blanket in the NeoNatal and Infant Critical care unit.
Kimberly, @KimberWestrich
Kim has been running off and on for 25 years, but only recently got serious about figuring out how to keep that switch turned on. The secret for her is a broad and supportive running community through Potomac River Running Training Programs, Moms Run This Town, Reston Runners, and followers of her blog, Kim Runs Miles With Smiles. Kim will be coaching the PR Cherry Blossom Training Program at Reston in 2015 and is excited to share her enthusiasm for all things Cherry Blossom, which was her first BIG race in 2014. When she isn’t running, she is tackling the nation’s health care issues in her job as a health care services researcher for a non-profit association.
