Category 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. 

Quirky Running Habits!

Running, , , , ,

With the Credit Union Cherry Blossom 10 Mile Run only a few short months away, and the recent warm spell we had in my neck of the woods (Central PA)– I’m starting to get those little butterflies in my stomach made up of excitement, joy, and nerves all at the same time!

I don’t know about you, but I’m less than thrilled with treadmill running and am eager to get my run on outside!

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While doing some interval training the other morning, I passed the time by thinking about some of my quirky running habits. It’s funny how “set in our ways” runners can be! I thought I’d share a few of my non-negotiable habits with you:

  • I Don’t Wear the T-Shirt Prior to the Race – Call it a superstition, but I feel like it would be unlucky to wear my race t-shirt prior to actually running AND FINISHING the race. As if perhaps the “running gods” would swoop down and trip me prior to crossing the line. However, I DO wear it that day (along with my finishers medal of course!) once I’ve cleaned up after race.
  • I Have a Running “Persona”, Jenny Bennie – The first half marathon I ever ran, I ran for my uncle, who had passed away of cancer a few months prior to the race. He always referred to me as Jenny Bennie, and I had that name ironed on to the shirt I wore for the run. Since then, I’ve almost always signed up for runs under this exact name. At packet pickup I usually get a smile out of the organizers.
  • I Always Wear Sunglasses – I think this one goes back to my first half marathon as well. I have this big pair of sunglasses that I always wear when I run. Even if it’s cloudy or rainy and I have no use for them, I’ll wear them on my head. (My ponytail keeps them from falling off the back.) It’s like a little security blanket!

Here’s a shot of the shirt and the sunglasses during my first half. The future was so bright, I HAD to wear shades.

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  • I Don’t Look at the Route – I know, I know……. this is the EXACT opposite of what pretty much everyone recommends as far as preparing for a race. Leave it to me to not follow directions. So *why* do I do this?! I don’t want to psych myself out. AND – it makes it feel like more of an “adventure” to me.
  • Pre-Race Banana, NO Exceptions – I’ve tried plenty of other pre-race snacks, but the banana just works for me. Now it’s an absolute MUST!! My belly doesn’t get upset during the run, my energy seems to stay even throughout the run, and it doesn’t feel like it weighs me down.

Now it’s your turn! What’s your habit – lucky pair of socks? Same dinner the night before? Share away!!

 

Jenny is a 30-something working mom, wife, avid weight lifter, and four time half-marathoner who blogs at www.thewellnessjourneyblog.com.

 

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.