Carol Shuford at the finish line of her fourth Ironman in Wisconsin
I met Carol last year when we ran in a birthday race to celebrate our mutual friend Gina. Gina and Carol make up two-thirds of the triathlete group known as “Team Rabbit”. All of their blog posts are rhymes! Carol is also a “streaker” – 2015’s Credit Union Cherry Blossom Ten Mile run will be her 17th consecutive race.
When did you begin running and why? I began running in1998. I always had in the back of my mind that I wanted to do a marathon. I happened across a pamphlet about a training program for the Marine Corps Marathon, so I filled out the information and mailed (yes, mailed) it in. That was my first race.
What is your proudest running moment? My proudest moment was completing my first 50 miler this past October at the Can Lake50 in Canandaguia, NY. And the fact I am willing to do another one this year!
What is your most memorable running moment? My most memorable was the very first time I donned my bunny ears as a member of Team Rabbit. It was the marathon portion of Ironman Lake Placid. As I started off on my 26.2 miles a spectator proclaimed: “your ears are on backwards!” I realized then and there that people noticed these ears! It became a game to see how many crazy comments Team Rabbit could get from wearing the ears!
Have you run the Credit Union Cherry Blossom Ten Mile Run before? I have definitely run the Cherry Blossom race before! This year will be my 17th in a row!
What is your “why” for running the 2015 the Credit Union Cherry Blossom Ten Mile Run? I run it because I don’t know how to stop! Ha ha! Also I’ll bet my running mojo for the whole year would probably be off if I didn’t participate.
What is your goal for the 2015 Credit Union Cherry Blossom Ten Mile Run? My goal at this moment is to finish the ten miler feeling good!
Do you have a running mantra? What is it and what does it mean to you? A running mantra is constantly reminding myself to run my own race and not worry so much about what the others around me are doing.
If you could use only one word to express what running means to you, what would it be? Running to me means SANITY!
What is a fun/interesting fact you learned about Children’s Miracle Network Hospitals? It was amazing to me that one child every second enters a Children’s Miracle Network sponsored hospital for care. Clearly an organization that needs and deserves our support!
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.
Hey, did you notice that today is Friday the 13th? We thought we would “celebrate” by sharing some of our race day horror stories. We’d love to hear about yours in the comments!
Stan Stevenson, Philadelphia’s (self-proclaimed) Favorite Son
I’ve known Stan since our halcyon school days at the College of William and Mary. He is married to my Kappa Delta sorority big sister, Nita, so he is practically family to me. I do try to overlook the fact that he is from Philly and roots for teams like the Eagles and the Flyers. Stan has an acerbic wit and his facebook page is always good for a laugh or two.
When did you begin running and why? Probably summer of 2010. One morning it hit me that just stealing one of those “13.1” car magnets would not be as personally rewarding as actually doing a race and then stealing one of those “13.1” car magnets. Also, I am completely “over” walking.
What is your proudest running moment? Competing in the Citizens Bank Park Spartan Sprint Race while wearing a polo shirt from Hollister. I don’t think that has ever been done before but I am still seeking confirmation from race officials.
Have you run the Credit Union Cherry Blossom Ten Mile Run before? No. But I have written out the full name of the race in cursive handwriting before so that’s something.
What is your “why” for running the 2015 the Credit Union Cherry Blossom Ten Mile Run? Twenty years ago I left Washington DC as an idealistic Georgetown Law School graduate ready to change the world. Now I return as a beaten down cynic with cooler sneakers. Also, somebody said something about a finisher medal.
What is your goal for the 2015 Credit Union Cherry Blossom Ten Mile Run? To completely nail my race day outfit and get just one semi-flattering race day photo.
Do you have a running mantra? What is it and what does it mean to you? My running mantra is that running is 87% mental, 46% physical and 33% improving your math skills.
If you could use only one word to express what running means to you, what would it be? Walking-but-harder.
What is a fun/interesting fact you learned about Children’s Miracle Network Hospitals? That they have raised over $4 Billion with a B to help people since first created. That’s awesome.
~ Kimberly, @KimberWestrich 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.
Hopefully the weather will be gorgeous on April 12, but as I start training for the Credit Union Cherry Blossom Ten Mile Run it is cold, dark, and sometimes dreary when I head out for my o’dark-thirty runs. Luckily this area has so many beautiful places to run, my efforts to get out there despite the weather are often rewarded with gorgeous sunrises, breathtaking views of the monuments, or surprising views of natural beauty. If you need inspiration to bundle up and get your run in, check out some of these routes.
Lincoln Memorial
Washington Monument
5K or 5 Miles
Park at the Iwo Jima Memorial and run towards the Memorial Bridge, along the sidewalk parallel to Route 110 (with Arlington National Cemetery on your right). Head over the bridge to the Lincoln Memorial (loop around to the left for cross walks and walk (run?) signals). An out-and-back to the front side of the Lincoln Memorial will be about 5K (a bit over 3 miles). For a longer run (about 5 miles), continue along the Reflecting Pool, past the World War II Memorial, and loop around the Washington Monument.
Martin Luther King, Jr. Memorial
Jefferson Memorial
5 or 9 Miles
Park at Gravelly Point (along the G.W. Parkway between Ronald Reagan National Airport and the 14th Street Bridge), and run along the Mount Vernon Trail to the 14th Street Bridge. Run across the 14th Street Bridge, head over towards the Jefferson Memorial, and run around Tidal Basin, passing through the Martin Luther King, Jr. Memorial. When you get back to the Jefferson Memorial, retrace your route over the bridge and back to Gravelly Point. This route is about 5 miles. You can make it 4 miles longer–and get a preview of what I think is the hardest part of the Cherry Blossom course–by adding a loop around Hains Point.
C&O Canal
Mt. Vernon Trail
Any Distance
For more bucolic views, run an out-and-back route of any distance along the C&O canal, which starts in Georgetown (park under the Key Bridge or park at Roosevelt Island and run over the Key Bridge) or the southern end of the Mount Vernon Trail (park at any of the parks between Old Town and Mount Vernon).
I hope this gives you some motivation to get out there and enjoy the sights along your runs. For even more motivation, sign up for the virtual training program presented by New Balance here or the PR in-person training program here.
Lynn (in pink) and me (Kim) celebrating Lynn’s triumph over a strained calf during the Across the Bay 10K
Lynn and I met during Potomac River Running 101 training in 2013. I have watched Lynn gain confidence and blossom as a runner over the last 18 months as she has tackled 5Ks, a 4-miler, and her first 10K. I am so excited to be a part of her journey as she trains for the Credit Union Cherry Blossom Ten Mile Run – the farthest distance she has ever run.
When did you begin running and why? I did not begin running earnestly until recently. Although it was something I have wanted to do most of my adult life, I never believed it was something I could do, but quietly tried and tried on my own with little progress (which only confirmed that it was something I would never do). A friend at work convinced me to join her in the PR Running 101 program which led to meeting so many inspiring women, coaches, mentors, and friends and all of a sudden running became a real option for me. Although the physical benefits are wonderful, the mental benefits, social aspects, and sense of accomplishment are what bring me the most joy.
What is your proudest running moment? Your weirdest? My proudest moment was finishing my first 10K. My weirdest / funniest was being stuck for 30 minutes on top of the Bay Bridge with a strained calf, three of my best running buddies, a very cute (young and confused) police officer and an overwhelming desire to get to the finish line.
Why did you sign up for the Credit Union Cherry Blossom Ten Mile Run Training Program with Potomac River Running? Having done other PR training programs I could not imagine even attempting the Credit Union Cherry Blossom Ten Mile Run without their expert training, guidance and encouragement. Having never run this distance before I am looking forward to their expertise on everything from running form, stretching, nutrition and many topics I have yet to discover.
Have you run the Credit Union Cherry Blossom Ten Mile Run before? This will be my first 10 mile run.
What is your “why” for running the 2015 the Credit Union Cherry Blossom Ten Mile Run? Seeing other people in the PR 101 training program progress to this race gave me the confidence to consider it as something I could do. This race quickly became THE race on my bucket list. The historical significance of the location, the time of year, and the beauty of the surroundings are just a few of things that make the Credit Union Cherry Blossom Ten Mile Run so exciting to look forward to.
What is your goal for the 2015 Credit Union Cherry Blossom Ten Mile Run? To stay ahead of the sweeper; I am already having nightmares! Seriously, I really believe that after completing the PR training program I will have the confidence and tools to have what I believe will be an awesome running experience, a great time with other runners, and being it will be my first 10 mile run I am guaranteed a PR (personal record)!
Do you have a running mantra? What is it and what does it mean to you? Start slow and relax. One of the women in the Reston Runners Best Foot Forward group shared that a coach once had her write “RELAX” on her arm before a big race. I did a version of this on my next race (wrote it on my finger). As I glanced at it while running I expected to just see the word, but it became so much more. It immediately brought memories of all the hard work and training I have been putting in, but more importantly, it brought to mind all the awesome women I have met who have been inspiring, encouraging, and who believed in me even when I did not believe in myself.
If you could use only one word to express what running means to you, what would it be? Life-changing (can I use two words?)
What is your favorite New Balance running gear? My 1260v4 running shoes. Not only are they comfortable with great cushioning, they are neon orange. Although it took a couple of runs for me to notice something other than my feet, I absolutely love them!
What is a fun/interesting fact you learned about Children’s Miracle Network Hospitals? That it started with a 1983 telethon and was founded by Marie Osmond, John Schneider, Mick Shannon and Joe Lake.
~ Kimberly, @KimberWestrich 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.
What’s better than running the Credit Union Cherry Blossom Ten Mile Run or 5K? Reliving the fun by writing a race recap and reading other excellent race recaps!
To make the fun last a little longer, we’re hosting the first ever race recap link party here on the blog. Add your race recap here and make sure you check out the other great posts.
We want to hear from both 10 mile runners and 5K runners, veterans and first-timers, volunteers and spectators – ANYONE who has memories to share!
We’re accepting blog links until May 16, 2014, so make sure you click on the blue “Add Your Link” box.
[inlinkz_linkup id=395332 mode=1]
We are less than 1 day away from race day! Having done this a few times, we have learned a few tricks that can take your race day experience from fun to fantastic.
Here’s how you can have the best race day possible:
1. Download our Race App, RaceJoy. The App is FREE and has tons of great information. Get corral start times, bib lookup, and split times for runners (even if they don’t have their GPS on!) so you can meet up with your friends and family. You can download it on Google Play, the App Store, or by clicking here.
2. Get Valet Service. We are so excited to offer a bike valet service for those of you helping us go green this year by biking to the start. The folks at Two Wheel Valet will park your bike for you, you don’t even need to bring your own lock, and you can leave your bag with your bike to skip bag check. You can find them on Independence Ave, between 14th and 15th streets.
3. Get Emergency Text Alerts. The National Park Service is offering an emergency text alert process specially for the CUCB. Text “10miler” to 888777 to sign up for emergency alerts on race day, sent right to your phone.
4. Dress in Layers. It’s going to be a great day for racing! The temperature at the start will be in the mid to high 30’s, so you should wear extra layers while you are waiting for the race to begin to stay warm. You can discard them before you cross the start, and we will collect them to donate to charity. After the race we will have heat sheets, but you may want to bring a set of dry clothes to change into. You can pack them at bag check and get out of damp clothes after the race.
5. Get Just Enough Sleep. Go to bed on time tonight, and set multiple alarms. A frantic trip to the race because you overslept is less than ideal. Try to relax early tonight so you can put away the race jitters and fall asleep on time. Set more than one kind of alarm – if you have 3 alarms set on your phone but the battery dies overnight none of them are any good!
Remember all those snowy runs? Bring on the blossoms!
Are you a happy runner? This weekend, I am a seriously happy runner. In a few short hours me and my crew will be leaving Pittsburgh, PA and heading south to Washington, DC for the Credit Union Cherry Blossom Ten Mile Run!
The 2014 race was supposed to be my comeback from my August 2013 heel fracture. But by early March I wasn’t sure I was going to be able to run this year (a familiar worry from last year’s hip injury) because I was experiencing some serious foot pain during all of my runs. I cut back on my training. I had long talks with my coach, other running friends, my sports medicine doctor and of course myself (you talk to yourself, too, right?). After some trial and error learned I don’t have a neuroma like I thought. I was merely landing on my foot wrong.
I’ve managed some decent long runs pain free recently, but I’m not in racing shape. I won’t be setting any personal records on Sunday. I don’t even have a goal time in my head. (OK, I sort of do.) But I’m a happy runner ! Here’s why:
1. I am able to run. And I’m grateful for this chance.
2. I am able to run without pain. Running injured stinks.
3. Friends and family care about me and are cheering me on.
4. Friends and family care even more about kids who need care, and they helped me surpass last year’s fundraising goal! You are all amazing!
5. The blossoms will be blooming!
6. Since I’m not racing, I can relax and enjoy the course and take photos. I’ve never done that before and I am really looking forward to it.
7. I’ll get to see some good friends down in DC.
8. New friends from Pittsburgh are also making the trek down to enjoy the Runner’s Rite of Spring.
9. Post-race celebration. There’s nothing like the feeling of accomplishment after any good, long run.
10. I am incredibly lucky and honored to be a small part of an amazing team of bloggers, social runners and race volunteers.
See you all at the Expo tomorrow and at the starting line Sunday morning!
I know a lot of people who are doing the Credit Union Cherry Blossom 5K Run-Walk will be running their first 5K. While a first race can be as intimidating as it is exciting, here are five tips for your first 5K that can help you have a great race day.
1. Get your race gear ready the night before. The night before the race, get all of your race gear together in one place–race bib and safety pins, clothes, running shoes, hat/visor, sunglasses, sports watch (if you’re using one), water bottle (if you’re using one), pre-race snack (I like to bring a granola bar to eat about 1/2 hour before the start), cell phone, and anything else you will need. If you plan to use the bag drop, use a fat permanent marker to label your bag with your name and bib number and consider putting a brightly colored bandanna in your bag to help make it easier to spot.
2. Don’t wear the race t-shirt to race in. There are people who think that you shouldn’t wear the race t-shirt until you’ve actually finished the race, but I think you’ve already earned the race shirt by signing up and training, no matter what happens on race day. Still, I suggest notwearing the race shirt on race day because hundreds (if not thousands!) of runners willbe wearing the race shirt, which will make it hard for friends and family to spot YOU and cheer YOU on. Expect a chilly morning and dress in layers, and make sure you pin your bib on your inside layer or shorts/pants.
3. Arrive early. The 5K starts at 8:40, but the elite women’s start is at 7:20 and the general 10 mile start is at 7:30, so if you want to be there for the opening ceremonies and singing of the National Anthem, you will want to be there early. Arriving early will give you time to get oriented with the start and finish areas, warm-up, soak up some pre-race energy from the other runners, and use the porta-pottys. 😉 There is not much (any?) parking around the Washington Monument, so the race organizers suggest taking Metro, which is another reason to leave yourself plenty of time. (Please see the Getting To The Race page for more information.)
4. Run your own race. After more than 10 years of running and racing, I still struggle with starting out too fast because I get caught up with all of the other runners who are starting out too fast! I use my Garmin to check my pace throughout a race, but in the beginning of a race I often need to make myself slow down. If you find yourself in a pack of runners going faster than you feel comfortable, slow down and run your own race. If this is your first 5K or your first Credit Union Cherry Blossom run, you’re going to set a personal record no matter what!
5. Relax and have fun! The Credit Union Cherry Blossom run really is a great event. You’ve done the work to get to the starting line, and race day is the time to relax and have fun. Enjoy the majesty of the monuments, the energy of the other runners and spectators, and the beauty of the cherry blossoms!
CUCB takes medical issues on race day very seriously. Two of the committee members tasked with ensuring runners stay healthy and are treated if medical issues arise offered the tips below on how to stay safe and healthy at this year’s CUCB.
Medical volunteers get their morning briefing before race day 2013
Unlike summer races where heat related injuries are the main concern, The Cherry Blossom 10 Miler happens to occur in early spring before the hot humid days of summer. While summer races produce more dehydration and heat related injuries, spring races may be held on cool, wet days. Hypothermia is a potential threat to runners, and the threats of dehydration and musculoskeletal injuries due to under training remain. Hypothermia occurs when the body loses heat faster than it can produce heat. Symptoms of moderate to severe hypothermia include shivering, clumsiness or mumbling.
Layers
Polly Porter, Physician Assistant and Certified Athletic Trainer at National-Sports Medicine Institute, suggests making sure you layer your clothing. Thin layers can be added or removed after the warm-up, as soon as you start sweating. CUCB will collect and donate any clothing discarded at the start line – you can do good by staying healthy! Clothing that is breathable and moisture wicking will perform best. Avoid cotton, which stays wet next to your skin. Since wetness or dampness is common in April, a waterproof, breathable outer layer can make the runner’s life easier. If wind is a factor, consider windstopper technology. A runner moving at 10 mph directly into a 5 mph headwind creates a windchill factor of 15 mph.
Hydration
Runners may not have hydration on their minds for a cool, damp run, but adequate hydration is important as it ensures the body has enough blood volume to warm the tissues.
Here’s how you can make sure you have enough fluid:
Begin event well hydrated. This is evident by light yellow colored urine.
Proper hydration is approximately 17–20 ounces of water every 2 to 3 hours (or 500 mL 2 hours prior) before exercising.
Maintaining fluid replacement at 7 to 10 ounces every 20 minutes while exercising – aim to match sweat and urine loss.
Electrolyte/carbohydrates are recommended for workouts that last longer than 15 minutes or are intense.
A 6% carbohydrate solution is optimal. Carbohydrates solutions above 8% result in slower absorption through the stomach.
The optimal fluid to drink after exercise is something with carbohydrates – this will help improve the rate of absorption of sodium and water and replenish glycogen stores
Medical Issues on Race Day
CUCB is well equipped with supplies, personnel, and protocol to handle almost any medical concern. Medical runners are positioned throughout the race to assess runners in need. There are also medical stations every 2 miles along the race as well as the main medical tent near bag check in the infield. If you happen to come across a downed runner, immediate assistance and coordination of care can make the difference between life and death. Most injuries are minor, but in the event of a cardiac arrest, Hands Only CPR can be a life-saving technique. CUCB is pleased to announce yet another safety measure for 2014’s race that can help protect our participants: we are hosting a “Runners Helping Runners” CPR refresher workshop at Saturday’s Expo! There are 2 sessions offered at Saturday’s Expo: one at 11am and another at 2pm. Acquire skills to assist not only fellow Runners but also friends and family in the event of an emergency.
Resources
National Athletic Trainers Association website: www.nata.org
American College of Sports Medicine website: www.Acsm.org
Authors
Polly A. Porter, PA-C, ATC
National-Sports Medicine Institute www.nationalsportsmedicine.com
Co-coordinator, Cherry Blossom 10 Miler
Medical coordinator, Virginia Wine Country Half Marathon
Medical coordinator, Run Like a Diva DC Half marathon
Betty Y. Wang, DO, MBA
Internist and Managing Partner of BW Primary Care, Eldersburg, MD
Co-Medical Director, Cherry Blossom 10 Miler
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.
