Tag Archives: CUCB

Cross-Training Ideas for Runners

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.

Continue reading Cross-Training Ideas for Runners

Training Like a Pro for CUCB 2014

We asked pro runner Tyler McCandless to share his experience running CUCB 2013 and some words of wisdom in the last few weeks before race day. Here’s his reply:

Last year I came to Washington, DC for my first Credit Union Cherry Blossom 10 Mile Run feeling ready and excited to compete.  I was one of the elite athletes in the race and had set a goal of finishing in the top 10.

How does a professional athlete prepare for a 10 mile race? In the 13 weeks leading up to the race I ran 1,250 miles, which is an average of 90 miles a week.  The training is accomplished via two weeks cycles that have five workouts (two workouts one week, three workouts the next week) with a medium long run on Wednesdays and a long run on Sunday.  All workout days also have an afternoon run of 30-40 minutes and Mondays I add in a second run where I do 15 minutes alternating 15 seconds fast and 15 seconds easy.  That’s a lot of quality and quantity in each week!  Here is a snapshot of my training in March leading up to CUCB 2013:

Tyler’s March training for CUCB 2013

On these runs I was constantly visualizing the race.  I watched videos that I found online so that I could have more realistic images of the course in my mind.  I searched past results to see who ran what times and finished in what place.  I established clear goals: top 10 overall, and top American.  When I came across the finish line in 8th place and 1st American, all of the training in 2013 and the month of March was well worth it!


Tyler on the awards stage, after a very successful 2013 CUCB!
Tyler on the awards stage, after a very successful 2013 CUCB!

What can you do in the last 3 weeks before race day? Now is the time to set clear goals, visualize your 2014 CUCB, enjoy the process, and build positive momentum carrying you to the race.  Remember the feeling of accomplishment upon achieving your goals when you’re out at dark-o-thirty in the morning running before work or school!

Best wishes making your 2014 Cherry Blossom goals come true!  This year Cherry Blossom serves as USA 10 Mile Championships.  A top 5 finish would be rewarding and that’s what I will be dreaming of when I’m running tomorrow morning!


Tyler McCandless is a runner and PhD student in meteorologist living and training in Boulder, CO. Tyler is sponsored by Newton Running Elite (team updates and results can be found at facebook.com/NewtonRunningElite). Follow him as he trains for his next big race, as well as the 2014 CUCB, on twitter at @TrackTy

Running Isn’t Complicated

Hal Higdon once said, “Running is easy. Other than walking, it is the simplest sport. Sometimes we overthink running and make it more complicated than need be.”

I couldn’t agree more. Running is easy. Nothing beats hitting the road or trail and getting lost in the motion of running. It’s great to shut off the mind for a bit and simply enjoy the flow of running. Yet, it’s hard for me to ignore that we (including myself) sometimes find ways to make running complicated.

“Should I give those Vibram Five Fingers a go?”

“I see some runners wearing compression sleeves, should I?”

“Should I stretch before I run?.. during?… after?… at all?”

“VO2 what?”

“Will training with a heart rate monitor enhance my performance?”

These are just some of the questions I hear and read. Do I think they are valid? Certainly. Do they need to be in the forefront of our minds? Not always. We need to remember that all running takes is putting one foot in front of the other. That’s it. It’s that simple foundation that makes running so beautiful. I found that the less I think about all the little intricacies of running, the more I enjoy it.

Yes, there is a time and place to run against a certain standard (e.g., race pace runs, speedwork, hill repeats, the looooooooong run, etc…). But, every now and again, leave the running watch at home. Run at whatever pace you desire. Let the roads and paths lead you. Enjoy running for the simple art it is.

Running isn’t complicated…unless you choose to make it.

~Doug, @DougCassaro

Doug started running in 2007 and is a RRCA-Certified Running Coach and proud coach for DC Road Runners. He lives in the Washington, DC metro area and works for the Federal Aviation Administration. He’s the chapter coordinator the Medals4Mettle Washington, DC Chapter, which collects finisher medals donated by runners and gifts them to children and adults dealing with chronic or debilitating illnesses.

Welcome Credit Union Cherry Blossom Runners!

Welcome to the official blog of the 2014 Credit Union Cherry Blossom Ten Mile Run. We’re excited to have you as a reader, a runner and possibly a guest blogger.

We love talking running and want to hear from you. Maybe you’re hoping to enter this race for the first time or you’ve been at the starting line many times since 1973. Maybe you’re already planning to make completing the 5K Run/Walk your New Year’s Resolution or you’re excited to bring your little one to the Kids’ 1/2 Mile run. Whatever race is on your list,  consider us your online running partners! From gear to goals, mileage to motivation, fartleks to finish lines, we’ll cover it all.

Upcoming Events

The race is five months away and we’re already hard at work. We are accepting applications for the 2014 Social Runners. We need two runners from anywhere in the United States who want to tell the world all about their experiences with the race on Facebook and Twitter. Interested? Apply here!

It’s also time to get your tickets for the Credit Union Cherry Blossom Fall Kickoff Reception on Friday, November 15th from 6:00-9:00 PM at The 201 Bar. Your $15 registration includes a drink ticket, appetizers and – the best part – a raffle entry for a guaranteed entry to the Credit Union Cherry Blossom Ten Mile Run! Get your ticket here.

From the Editors

cherry blossom runner

I’m Elizabeth Pagel-Hogan, one of the editors of this blog,  I’m looking forward to learning from so many other runners. This race has a special place in my heart.  In 2011, it marked a return to my beloved sport of running after many setbacks. In 2012, I set a personal best for the 10 mile.  Last year, I was thrilled to be one of the Social Runners for the 2013 CUCB but injuries forced me to change my goals. Who knows what 2014 will bring?

I invite you to continue the conversation with us on Twitter at @CUCB and with me at @epagelhogan.

Have a great run.