Tag Archives: Running

Running Training Programs

Running, Training, , ,

running training plansNew runners and veterans can benefit from running training programs. If this is your first time tackling the full ten mile run or you’re focused on a personal record, whether you live in D.C. or are logging your miles in a distance city, thanks to =PR= and New Balance there ‘s a running training program that will work for you.New runners and veterans can benefit from running training programs. If this is your first time tackling the full ten mile run or you’re focused on a personal record, whether you live in D.C. or are logging your miles in a distance city, thanks to =PR= and New Balance there ‘s a running training program that will work for you.New runners and veterans can benefit from running training programs. If this is your first time tackling the full ten mile run or you’re focused on a personal record, whether you live in D.C. or are logging your miles in a distance city, thanks to =PR= and New Balance there ‘s a running training program that will work for you.

For locals, the In-Person On-Site Training Program begins January 25-26, 2014 at a variety of locations. The $99 registration fee for the standard program also includes great gear and this year a premium option includes the same benefits as the standard program plus a registration to the Credit Union Cherry Blossom Ten Mile Run and a pair of New Balance shoes!

For folks outside of D.C., there is a Virtual Training program that begins January 27, 2014. This program is free, is presented by New Balance, and has been thoughtfully designed by Bill Rodgers and Virtual Training Coach Kirt West.

Running training programs offer so much more than a chance to log miles. One of last year’s social runners, Amanda, used a modified version of the training plan because she was injured. She loved it. Here’s what she had to say:

=PR= Training
As the Cherry Blossom social runner, I have been working with several of the race sponsors to get back on my feet, and one of those has been the =PR= Training program. Participating in this program has given me access to Coach T, who has helped me to adapt the =PR= program to whatever my capabilities have been. Starting on the bike and working my way up, she’s checked in to make sure I’m ok to be running when I am and helped me outline an abbreviated training plan without compromising my progress.

In addition to working with Coach T, participating in the training program has brought both Matt and myself something we hadn’t really experienced before: camaraderie in training. We both tend to prefer running on our own, but out of this process, we ended up making new friends that have celebrated our accomplishments with us (like Matt’s half marathon PR that he promises he’ll write a post about soon) and commiserated over injuries. I have personally loved getting to watch the newer runners experience new personal distance records, and their excitement throughout the training process has continued to provide me with determination to make it to race day, as well.

Amanda’s husband, Matt, was healthy and able to join in on the scheduled training runs. You can read about a sample week of training here.

Let us know if you sign up for one of the programs and how your training is going! Good luck, Runners!

-Elizabeth, @epagelhogan

Elizabeth is a writing mom on the run and logs her miles in Pittsburgh, PA. She was a 2013 Social Runner for the Credit Union Cherry Blossom Ten Mile Run. 

2014 Running Goals

Goals, Running, , , ,

Can you believe it’s January already? I’m not much for making New Year’s Resolutions (or keeping them!) , but I do like to set a few goals for the new year. Not surprisingly, I have a few running-related goals that I thought might resonate with other runners.

2014 Goals

  1. Volunteer at a race. The Credit Union Cherry Blossom Ten Miler Run needs 2,000 volunteers to help the event run smoothly. Did you know that if you volunteer this year, you can earn a guaranteed entry for the 2015 race?  (You can learn more here.)
  2. Run a race for fun and/or pace a new runner through their first race. Even when I plan to just “have fun” in a race, I usually end up pushing myself as soon as the starting gun goes off. One way to force myself to take a different approach would be to pace a new runner through his or her first 5K. If you have more time to give back to the community, you might want to consider getting involved with Teens Run DC, a local organization with a mission to empower at-risk youth to envision and work towards personal goals through a mentoring and distance running program.
  3. Sign up for a new race. With so many great races in the Washington, D.C. area, I tend to fill my race calendar with the same races year in and year out. Last year I was excited to run in the inaugural US National Road Racing Championships 12K (a USTAF event) in Alexandria, Virginia, and it was a fantastic event. Even if I can’t enter another brand-new race, there are lots of other great races close to home that I’ve never entered.
  4. Pack my running gear. Last year I had the opportunity to run in several new cities–you can see the photo recap on my blog here.  With several business trips already lined up for 2014, I plan to pack my running gear and do my best to get in a run before or after my meetings.

Do you make New Year’s Resolutions? 

Other than the CUCB, what is your favorite local race? 

~ Courtenay, @Got2Run4Me

Courtenay is an attorney and Virginia native, born, raised and living in Alexandria, Virginia. She started running after graduating from law school, and has been hooked on the endorhpins ever since. Her favorite race distance is 10 miles. 

Running Isn’t Complicated

General, Running, , , ,

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.

Winter Training – Dressing for the Run

Gear, , ,

 

What I currently wear to run!
What I currently wear to run!

I am going to be training for spring and summer races during the winter and I have to dress in layers.  Dressing this way will help me regulate my body temperature as I run.  My first winter training run I overdressed and became overheated by the end of the run.  I had dressed for the weather not the run.  I failed to take into consideration that I would warm up as the run progressed. I was HOT!

I run early in the morning so the temperatures are rather low when I start.  I’ve run in single digit weather and I was worried about not being warm enough. My first run was around 12 degrees or so.  I was a novice and I did not know what to expect.  I planned for the worst and was hoping for the best.

I had on 3 shirts, a jacket, and 2 pairs of pants, gloves, hat, and ear warmers.  I was warm when I started and felt like I was boiling when it ended. Panting like a dog, gasping for air and in need of water.  What had I done?  Was I trying to internally cook myself?  I got to the car and started stripping right away.  I had a few onlookers watching my striptease.  I did not care I was trying to cool down, not put on a show.  I have since learned from that.  I dress in layers.

When I run this winter I will dress accordingly.  I have thermal compression pants and shirt, a jacket and vest.  I am a little chilly when I start running but the end of the run my temperature is regulated.  NO striptease necessary!

 

IMG_20131124_173343
My go-to running pants. Zebra.

Do you train in the winter for warm weather races? If so, how do you dress for your runs?

~Fran, @Flash_Fran

Francine has a love of family, fitness, fashion and fun.  She is on a journey to become a better runner, eat healthier, get fit as a family and show off her fashion sense all while having fun.  She is the mother of 2 boys, works full-time and is a recent grad. She believes that Hard Work = Results and staying Positive gets you there. 

Runner’s Wish List

Gear, Social Runner, , , ,

Runner's Wish ListIt’s that time of year when everyone is making their lists and checking them twice. If you are like me, you have been browsing the websites, catalogs and aisles of your favorite athletic stores, looking for the latest running gear to put on your wish list. I am pretty well outfitted for the time being, but there are a few things that I think are on every runner’s wish list.

1. An injury-free year. I have struggled with plantar fascitis, ITB syndrome, and other injuries that plague runners. By balancing my running with strength training and yoga, I was able to fend off major injuries in 2013, and I hope to do the same in 2014.

2. A Personal Record. Unless you are new to running, you can’t earn a “PR” in every race, but most runners hope for–and train for–at least one PR every racing season. The Credit Union Cherry Blossom Ten Mile Run is a great race for a PR because the course really is mostly flat and fast.

3. Flattering Race Pictures. I’ve run a lot of races, but have very few race pictures that I would want anyone else to see. If I knew where to expect the race photographers along the course, maybe I wouldn’t pick that moment to take a swig of water or wipe the sweat off my face. Race photographers must realize that we are more likely to buy those pictures if we actually like them! Maybe MarathonFoto (the official photographer for the Credit Union Cherry Blossom Ten Mile Run) will come through with great race pictures for everyone.

What’s on your runner’s wish list?

~ Courtenay, @Got2Run4Me

Courtenay is an attorney and Virginia native, born,  raised and living in Alexandria, Virginia. She started running after graduating from law school, and has been hooked on the endorhpins ever since. Her favorite race distance is 10 miles. 

Running Superstitions

General, Social Runner, ,

Pink and Blue CloverWe’re several days into  the 2014 Credit Union Cherry Blossom 10 Mile Run lottery, and are crossing our laces for everyone tweeting us and commenting on Facebook to get selected for this year’s race!

There are 4 runners (and many 2013 volunteers and charity runners!) who do not have to rely on luck to get into this year’s CUCB: our 2 social runners, Doug and Francine, and (for the first time ever!) our two blog contributors, Jenny and Courtenay.

We’re pleased to introduce them to those of you who haven’t already “met” them online, and to share their responses to the question “Are you superstitious?”

Bloggers

Jenny is a mom, wife, avid weight lifter, and runner living and working in Central PA who blogs at http://www.thewellnessjourneyblog.com.

Is she superstitious?

If you had asked me BEFORE I started running, I would have said no. But I am when it comes to races! I never wear my race shirt until I’ve completed the race, and I always wear the same pair of “lucky” sunglasses when running!

Courtenay is an attorney, wife, mom (empty-nester) and runner in Alexandria, Virginia, who blogs at “Running With Perseverance,” http://got2run4me.com.

Is she superstitious?

I don’t think of myself as being superstitious, but when I am at the mercy of the luck of the draw, I probably do cross my fingers, think positive thoughts, and say a quick prayer! That approach has worked for me with the CUCB, since I was lucky enough to get in through the lottery for the past two years. So, fingers crossed…

Social Runners

Francine works in banking, is the mother of 2 boys, and a runner in Delaware, who blogs at http://fromfrantoflash.com.

Is she superstitious?

I am superstitious.  I cross my fingers before I hit enter on any lottery race.  Good luck and cross those fingers! 

Doug is a runner and parallel parking champ from Washington, DC who blogs at www.dougcassaro.com.

Is he superstitious?

I do not have any superstitions but I believe in good fortune.

Welcome Credit Union Cherry Blossom Runners!

Events, General, Social Runner, , , ,

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.