Pacers Ambassadors

Fall Races

2011-09-12T16:31:00.000-04:00

It's fall racing season!

We've worked hard all summer training in record-breaking heat in June and July and now it's time to see what we can do. Here is a snapshot of the Pacers Ambassadors' racing schedules:

Milwaukee Lakefront Marathon: Oct. 2
Elizabeth Clor

Woodrow Wilson Bridge Half Marathon: Oct. 2
Carrie Campbell
Caldwell Clarke
Amadie Hart
Michael Lynch
Elena Sonnino
Gary Stiegman

Wineglass Half Marathon: Oct. 2
Cortney Sloan

Army Ten Miler: Oct. 9
Brigid Cahill
Caldwell Clarke
Jennifer McRobbie
Blair Riggs
Freddi Whitlock

Baltimore Half Marathon: Oct. 15
Carrie Campbell
Amadie Hart

Nike Woman's Marathon: Oct. 16
Elizabeth Clor
Tom Farnam (Half)
Naomi Morales (Half)

Marine Corps Marathon: Oct. 30
Brigid Cahill
Caldwell Clarke
Reza Mahbod
Blair Riggs
Margaret Smith
Harold Tracy
Freddi Whitlock

New York City Marathon: Nov. 6
Margaret Smith

The Richmond Marathon: Nov. 12
C.J. Cross

The Philadelphia Marathon: Nov. 19
Steve Troyano
Erika Howder (Half)

The Palm Beaches Marathon: Dec. 4
Richard Peyton

Good luck to all of our Pacers Ambassadors!

Happy Anniversary, Pacers!

2011-07-14T19:22:00.000-04:00

Pacers is celebrating its 20th anniversary on the fast track by having a relay that goes from store to store. And guess what? This event is free! Just get a group of three runners together and enjoy running from store to store, ending at Pacers Arlington. Here are the details:

WHEN: Saturday, August 6, 2011, Gun at 6:00pm; Check in 5:00pm-5:30pm
WHERE: Start at Pacers Alexandria, End at Pacers Arlington

DETAILS:
Pacers 20th Anniversary Relay presented by Ragnar Relay
Celebrate Pacers 20th Anniversary with a 20 mile(ish) relay between our stores!
Post-Party: 7:00pm-10:30pm

This event is free and the first 20 teams (60 runners) who register and subsequently participate receive a goodie bag with Ragnar tee and swag, Pacers visor or tech tee, a pair of Feetures! socks, and a Nathan Sprint water bottle as well as other Nathan products.

The run culminates in a party at Pacers Arlington – including cold beverages, food, and raffle prizes galore! Party is from 7:00pm-9:30pm.

Here’s how it works:
1. Register your team online here. The first 20 teams (three each) receive a swag bag. Remember, it’s free!
2. Don’t have a team? Look for one on our Facebook page.
3. Decide who will run which leg. They are all approximately the same distance and level of difficulty.
4. If you’d like, you may drop off gear at Pacers Arlington (e.g. change of clothes) on Saturday. Or we will transport materials from Pacers Alexandria to Pacers Arlington (not responsible for lost items).
5. Check in starts at 5:00pm; check in by 5:30pm. Please have all teammates check in at Pacers Alexandria. Remember: some of your teammates have to get to Pentagon Row and Logan Circle so plan accordingly! All Pacers locations in the run are metro-accessible.
6. Nathan hydration stations at each store; refill as needed!
7. “Gun” is at 6:00pm (if you think your team needs a bit more time to make the 9:00pm cut off, e-mail Kathy@runpacers.com and we’ll start you early)

You’ll need to use your relay skills, car, or public transportation to get from store to store. Maps provided at the start. And remember . . . this is a fun run (not a race) so be sure to watch for cars and obey traffic signals.

Please have all team members at start for photos, waivers, and gift bag distribution.

Visit the Pacers Website for more details.

Lawyers Have Heart Surprise

2011-06-12T08:01:00.004-04:00

For the first time in the race's 20-year history, Pacers had the honor of timing the Lawyers Have Heart 10K in Georgetown. This year, the race attracted over 5,000 runners, making it the largest 10K in Washington DC.

I've run this race every year since 2005 so I definitely consider myself a veteran on this course. When the forecast came out for yesterday's race, I was less than thrilled. Hot and very humid, with a "real feel" of 82. For the most part, the course isn't shaded and it's run on asphalt, so the sun reflecting off of the pavement can be brutal.

This race has a history of being hot (usually it's held on the second weekend in June) and so this year the moved the start time from 8:00am to 7:30am. However, given the fact that it had been very hot and humid over the past week, city officials were still worried about runner safety. I spoke with Pacers Events owner Kathy Dalby after the race, who said that their primary concern was air quality and potential breathing issues. Therefore, early on race morning, officials mandated that the race be shortened to the 5K distance.

No doubt this short notice took many by surprise. Some runners didn't even realize the distance had changed until mid-race, or even approaching the finish line. The announcer informed runners of the change multiple times before the race, but of course there were people who weren't paying attention.

For race director Kathy Dalby, this change meant getting out on the course at 5:00am to measure for a 5K. She said it worked out perfectly because there was a break in the median at exactly the correct turnaround point. My Garmin read 3.1 miles exactly as I crossed the finish line, so Kathy did a great job when put on the spot! She also said that many runners were thanking her and the Pacers timers for doing a 5K because the conditions were so brutal. I was a little bummed at first, but as soon as I got out on the course, I was relieved.

I also checked in with some Ambassadors post race and asked them what there thoughts were.

Elizabeth: What was your first reaction when you learned that the race had been shortened to a 5K?
Michael Lynch: Shocked, but understandable
Richard Peyton: Confused, but it made sense. I actually didn't think it was that warm in the morning; but I thought differently at the end.
Rebecca Turchin: Disappointed and bummed.
Justin Covert: Somewhat relieved by the decision I suppose. It wasn't really warm before the race, but made complete sense after the race, with the combination of the humidity.

Elizabeth: What was your strategy for dealing with the heat and was it successful?
Michael Lynch: Make sure I got my headband out of my bag before I checked it!

Richard Peyton: I was just going to run on feel instead of pace

Rebecca Turchin: Just paid attention to my body. I've been running all week in the heat/humidity so I was kinda used to it.

Justin Covert: I chose to just take it slow and easy. I really like the C&O Canal trail course which is usually used for 8ks, so the Whitehurst Freeway area was new to me. I usually try not to charge too hard if I don't know whats coming up ahead.

Elizabeth Clor: I'm answering my own question. My strategy was to drink plenty of water on Thursday and Friday and carry my own small bottle for the first mile. It was successful because my pace was consistent and I didn't bonk as I often do in the heat.

Elizabeth: After the race was over, did you feel any differently about the shortened distance? If so, how did running the race change your mind?

Michael Lynch: It was my first time running the event, so it didn't bother me all too much. Plus since I recently had a tiny bit of injury, the race being shortened pretty much worked for me.
Richard Peyton: I was very happy they cut it short. That is a long time to be out on the course. I think that they made the best decision, with the information that they had.

Rebecca Turchin: Nope. I did another four miles on the MVT to make up for the lost mileage.

Justin Covert: I'm very thankful they didn't cancel it all together due to the heat/humidity. Shortening it was a wise decision, and probably did confuse a lot of people, but it was for the better of everyone. The ice cold sponges handed out along the course were a lifesaver! With the heat/humidity, I think I would have been pretty miserable without those things!

I agree, Justin, those ice cold sponges were a lifesaver. I look forward to them every year and I even start thinking about where I'm going to use it before it gets handed to me!

It sounds like our Ambassadors made the best of the weather conditions and last-minute change to the distance. Hopefully next year the heat and humidity won't be so oppressive, but it wouldn't be Lawyers Have Heart if it weren't a hot race.

Crystal Run 5K Fridays: Two Tales of The Series

2011-04-27T17:57:00.003-04:00

Crystal City is the place to be on Friday nights in April. At least if you're a runner!

Pacers continued its Crystal Run 5K Friday series this year with 5 consecutive 5Ks every Friday night in April. The races are held at 6:30pm in the heart of Crystal City-- a neighborhood just outside of Washington DC with towering office buildings.

I've been running these 5Ks since Pacers started them back in 2009, and this year I ran two of them. I checked in with fellow ambassadors Justin Covert and Richard Peyton to hear about their experiences.

How many Crystal City 5Ks have you run?
Justin: So far, 4 total! I'm going to be out of town for #5 next week.
Richard: I've run all of the races this year and I ran every race during the first year (2009). I missed all of 2010 as I was deployed overseas.

Why did you decide to run these races?
Justin: My girlfriend's idea. She just recently got the running bug (probably from me?). I normally would pass on running at 6:30pm on a Friday night, but she talked me into it. I actually somewhat postponed our first date a few hours because I was running the Independence 5000 last year in July. Maybe this year we'll run it together?
Richard: These races usually start my racing season. It is nice to have all 5 races in a row to use as a gauge of my fitness.

What is your favorite thing about the 5K Fridays?

Justin Covert

Justin: Honestly, I love the smell of all the restaurants while I'm running. Chipotle, Chic-Fil-A, Jaleo, Buffalo Wild Wings, Cold Stone Creamery, etc. For some reason this makes me run a bit faster than usual!
Richard: Seeing the same runners race after race, is extremely motivating. I really enjoy the dedication that all of the runners show; especially with the bad weather that we have.

How would you describe the course?
Justin: Flat, fast, and smells WONDERFUL!!!
Richard: I think that the course is fast. The way that it loops allows me to try and run fast and I really like that I have so many opportunities to see and cheer for friends at different points; regardless of their pace relative to mine.

Did you have a goal for these races? If so, what was it? Did you attain it?
Justin: For these races, I wasn't expecting to PR seeing as I was coming straight from work, but I'm usually pretty anxious on Friday evenings. So far I've done quite well, despite the wild weather we've had lately.
Richard: My goals were to show up every week, run a Course PR the first week and PR at least twice over the subsequent races. I have one more week to try for the second PR; so everything is on track.

How much did your time vary from week to week? How do you account for this variation?
Justin: Oh.... I'm not that serious of a runner just yet. My times were pretty similar. I honestly haven't checked them, but the weather didn't slow me down too much, but didn't help much either. I'm just there to have fun, run the race, and see all the smiling faces.
Richard: My times were all over the place. Luckily that was on purpose. I had a different expectation for each race and I've met all of those expectations. But my times varied from 23:16 to 26:34

Which of the 5Ks was the best race for you and why?

Richard Peyton

Justin: I think the third race. I did quite well. The weather wasn't too bad, the air was crisp, and one of the restaurants nearby (maybe it was Ruth's Chris?) was cooking up something good!
Richard: The middle race, 15 April. I ran my PR (23:16) on this date. This was also the Friday with the best weather. I am really looking forward to week 5 though.

What is your next race after the 5Ks?
Justin: I believe the next one I'm running is the Police Memorial 5k in DC. I've run this race for the past 3-4 years now, and it's always a hoot! Police Week in DC is always a good time around the city, and running along side these brave men and women from all over the US in memory of the fallen will always have a spot in my heart.
Richard: The Saturday after the last week. I will be doing the Earth Day 5k.

How have you benefited from racing consecutive 5Ks?
Justin: Conditioning, and a good nights sleep on a Friday evening for sure! I've managed to go to bed a bit earlier, and wake up for a weekend run (sometimes). I think one of the other greatest benefits (especially early in the season) is that I can start getting things together better before a race (race clothing, shoes, playlists, etc.). Nothing worse than getting to a race and realizing you forgot something.
Richard: I've been able to run conservatively and not worry about having an 'off' night. I knew there would always be another race, on the same course.

There is still one Crystal Run 5K remaining this coming Friday, April 29. There is still time to register!

GW Parkway: Up and Running or Down and Out?

2011-04-08T06:34:00.002-04:00

Thousands of runners are eagerly watching the news to see if the government will in fact shutdown, forcing the GW Parkway Classic to be postponed.

With a 26-year history, the GW Parkway Classic has been named the "prettiest run this side of the Potomac" and one of Runner's World's top picks for a 10-mile race. It's a scenic, fast course with historically good weather and without the crowding of other area 10-milers. The event also offers a 5K which covers the last 3.1 miles of the 10-mile course. A point-to-point race starting at Mount Vernon and ending in Old Town Alexandria, thousands have made the Parkway classic a staple in their annual running schedules.

This year's race is at a high risk for being postponed to Sunday, May 1 due to the government shut down. The race relies upon the National Park Service, which would not be operating if a shutdown occurred. This might not seem like a big deal to those folks who don't run races. However, most runners structure their training and race schedules around events such as the Parkway Classic, and not knowing if the race will actually be held is certainly keeping them on edge-- myself included. I had planned to run the 5K race as my first "comeback" race after having two stress fractures. Thankfully, Pacers offers the Crystal City 5K's every Friday in April so I have an alternate. But as I sit here on Friday morning, I still don't know if I will be racing tonight or Sunday.

Others who had planned to use the Parkway 10-miler as a tune-up for a marathon don't have the luxury I do, because timing is critical. Some will not be able to run to race on May 1, due to prior commitments or other planned races.

I'm personally extremely impressed with how well the race organizers are handling this curve ball. They were completely transparent and sent out a message to participants last week, alerting them of the possibility of a shutdown, and informing them of the contingency plan. I didn't even realize the government was on the verge of shutting down until I got the email. Unfortunately, they weren't able to get a "special events" waiver, although they did everything in their power to do so.

Race Director Kathy Dalby speaks out on NBC news in this video. The race is certainly getting a good amount of press due to the potential shutdown, even on a national scale.

I'll continue to monitor the news closely, as I'm sure all the other participants are doing. And if I do end up running the Crystal City 5K race tonight, it will just be great practice for the other Crystal City 5K I was planning to run on April 22. But let's hope the government can get its act together and agree to something ASAP!

Registration Revolution!

2011-03-31T11:11:00.000-04:00

Registering for the Crystal City 5K Fridays was a snap!

I was very pleasantly surprised when a very simple window popped up asking me to select my race. It took me less than three minutes to register (and that's only because I had to go get my wallet) and the process was so easy!

Provided by BazuSports, this registration process did NOT:

Require me to create an account to login
Tell me that I already had an account but had to remember a password
Try to sell me any magazines
Try to sell me any special memberships
Charge me a registration fee (Pacers absorbs the cost)

And perhaps the best of all, for those of you who either procrastinate or like to run races on a whim. . . online registration is open through race day!

"Utilizing state of the art technology, Pacers Running Stores is proud to announce that we are able to keep online registration open throughout race day. You can register at your desk just prior to the race and simply walk to packet pick up to get bib. It’s that simple!"

Usually I register for my races well in advance, but next weekend there might me a need to register for the 5K Friday on the actual day of the race.

Also, the ability to register online the day of the race without an added fee should shorten the lines for on-site registration and prevent races from starting late.

Thanks, Pacers!

Injured?!

2011-02-28T18:38:00.001-05:00

One of the greatest ironies of running is getting injured. We run to do something healthy and good for our bodies, but at the same time, we are also increasing our chances of getting a running-related injury, typically due to overuse.

For anyone who loves running, being injured is one of the worst fates imaginable. Being told that you can't do what you love to do is disheartening, and to top it all off, you'll probably lose some of your hard-earned fitness. There's a definite camaraderie among runners when it comes to injuries-- no one else can truly understand how tough it can be. While non-runners might even scold you for overdoing it, runners typically have nothing but sympathy-- especially if they too experienced an injury.

3-Phase bone scan of stress fractures

Remember that little post I wrote back in January about my shin splint? Well, it turned out to be a stress fracture, and two stress reactions to go along with it. I was foolish and ran through the pain, not realizing that it could be a stress fracture, or could turn into one if it was just a shin splint to begin with. I've been injured in the past, and this time, I really wanted to do a better job of coping. In the past, I had been very fixated on the specific marathon I was training for. It was all about the race and would I be able to do it? And if not, what race could I register for that would be a substitute later in the season? This time, I'm of the mindset that there will always be races of all distances and I have to accept that a Spring marathon is simply out.

I'd like to share my thoughts on injuries in general. I've had four injuries that have made me stop running for at least three weeks, so clearly I am no expert on prevention, but I think I've learned some valuable lessons.

Injury Prevention
Another runner once said to me "sacrifice a day to save a week, sacrifice a week to save a month, sacrifice a month to save a year." I've found this to be very true. Running through pain is not a good idea, and it's best to play it safe and take a rest day (or cross train) to avoid making it worse. If I had taken a week off as soon as my "shin splint" started to hurt, it might not have progressed into a stress fracture, and cost me 4+ weeks. But if I never stopped running on it (and thankfully I did), then it would have likely led to a full fracture, which would have meant nearly a year of no running.

Of course, there are the standard things we do to prevent running, like stretching and strengthening, making sure we don't ramp up the mileage too quickly, monitoring shoe mileage, avoiding sudden changes in running surface, etc. But most runners claim they don't have time to do all the stretching and strengthening they should do. In that case, at least make time to stretch and foam roll the areas that feel tight or sore.

As for the "listen to your body" mantra-- I definitely agree with it. However, listening to ones body isn't a surefire way to prevent injury either. Sometimes these things come from out of the blue, without a cause that you can really pinpoint. When I had peroneal tendonitis, I suddenly started to feel like there was a piece of paper stuck in my shoe. It didn't hurt, but it felt weird. I stopped running to take a look, realized there was nothing in my shoe, but then I tried to walk and realized it was very painful. It just came from out of nowhere, and to this day I can't identify the cause. There was really nothing I can think of that I could have done differently.

Coping with an Injury
Many runners have told me that they are extremely moody when they are injured, and even depressed. I felt this way with previous injuries, and I know I was no fun to be around, but not so much this time. If you are able to cross-train, then I highly recommend coming up with some sort of schedule and following it like a running schedule. This will allow you to feel like you are still working on your fitness. For me, running is such an important part of my routine, so with my cross training, I still have that routine. The mental benefits of cross training are just as important than the physical benefits. More and more runners are using deep water aqua-jogging or pool running as a substitute and reporting amazing results.

And it is okay to be upset, sad and/or angry. Injuries suck. So allow yourself to feel whatever you feel, just try not to let that overshadow everything. Over the weekend, I lost a game of chess to my husband because I made a foolish move. And I cried. Yes, I cried over a game of chess. I felt like I just couldn't do anything right and all of the frustration just came pouring out at that moment. It was good to let it all out, but a few hours later, I was enjoying the evening and even playing another game of chess!

Coming Back from an Injury
Coming back from an injury really depends on what injury you have. In the past, I've always been able to ramp up my mileage relatively quickly once I was cleared to run again. I had a knee injury that I was able to tape and be pain-free during runs. I had a morton's neuroma that my doctor took care of with a series of alcohol-based injections and as soon as I was pain free, I was back doing long runs again. But with something like a stress fracture, you have to ease back in much more gradually. It will take 2-3 months of running to be able to do a long run again or get my mileage back up. Ironically, with a stress fracture, running is part of the healing process. You have to stress the bone so that it's stimulated to repair itself. But you need to be careful to not re-injure it in the process.

It's important to listen to your doctor or physical therapist about returning to running. However, often times they really can't give you a concrete number of days or weeks, so you just need to monitor your own symptoms. And that can be tough!

When I was coming back from the peroneal tendonitis injury in the fall of 2009, the hardest part was accepting that I had lost a lot of my fitness. Those first few runs back were so hard. A 10:00 pace felt like an 8:30 effort. I felt like I had lost years of training! But after about 6 weeks, I was back to where I was pre-injury, and pretty soon I was setting PRs. So it DOES come back. You just have to be patient. And, as I said above, pool running is an excellent alternative to running and should preserve most of your fitness if you do it often enough and at the proper intensity.

Feel free to share your thoughts on injuries or your experiences in the comments!

Love The Run You're With 5K

2011-02-14T13:06:00.000-05:00

Yesterday was Pacers' second annual Love the Run You're With 5K race in Arlington, VA. This is a unique race because you have the option to choose from one of the following categories:

- Codependent (in a relationship)

- Stupid Cupid (single)

- Love 'Em and Leave 'Em (it's complicated)

Awards were given to the fastest times in each category.

It was a cold and windy day, although given the unseasonably cold weather the Washington DC metro area had been having, it could have been a lot colder!

I had the opportunity to check-in with a few of the ambassadors to get their thoughts on the race: Michael Lynch (stupid cupid), Alexis Tressler (codependent) and Brigid Cahill (stupid cupid).

Why did you decide to run this race?

Michael: I chose this race because it's the first Pacers event of the new year, also I enjoyed running it last year.

Alexis: It's such a fun idea for a race thought up by Pacers! I love running and I love themed events, so what could be better?!?!

Brigid: My friend and I were looking for a Valentine’s Day race to run. We liked the concept of this race. Having the different categories and bib colors, as well as, being able to sign up as a team was fun. We also enjoy karaoke so having the karaoke contest after made for double the fun.

Brigid post-race at champs

What was your favorite part of the race?

Michael: It was actually the satisfaction of volunteering with set-up and tear down. Oh, and the race wasn't half bad either!

Alexis: This year I volunteered for the packet pick-up ahead of time and it was so wonderful to see all of the enthusiasm in the matching outfits, monkey suits.

Brigid: My favorite part of the race was getting to socialize with fellow runners after the race at champs. It was a fun group of people and I enjoyed hearing about their experiences running.

How would you describe the course?

Michael: Pretty straightforward. Killer hill in the beginning, but it all works out because you can coast down said hill in the last stretch of the race.

Alexis: Little uphill. Lotta downhill. Little uphill. Quick drop. Sprint to the finish.

Brigid: I would describe the course as flat overall. The course had one major hill at the start and a few rolling hills. But the good news was you got to run down the big hill at the end and finish strong! My favorite part of the course was the finish. There were a lot of spectators there cheering the runners in!

Did you have a goal for this race and did you attain it?

Michael: My goal was to finish without slowing to a walk (being this is my slow time of the year for running); and I accomplished it.

Alexis: A friend of mine who registered to run with her boyfriend was left solo when he had a last minute business trip. So, I decided to run for fun with her! And fun we had! Followed by an awesome brunch and some mimosas!

Brigid: Originally I had a goal to run the race at a 10 minute mile pace but after being sick all week I decided to just run it to finish. However, after reaching mile 1 and then mile 2 in under a 10 minute pace I decided to push myself and go for a new goal of doing it in less than 30 minutes. So my goals changed as I began to run but I achieved all of them finishing at 29:55!

Alexis Pre-Race

What's next for you?

Michael: Next on the agenda, is the totally awesome Four Courts Four next month. Though I'm hoping for less of a downpour this year!

Alexis: I'm thinking about a last minute registration for the GW Birthday Classic, but if not, then I'll be running the Disney Princess Half Marathon in two weeks.

Brigid: The Four Courts Four Miler!

If you are codependent, have you and your partner ever run together:

Alexis: Yes, and things can get a little competitive! What I mean by that, is I can get a little competitive! We have fun though and it usually works out to better each of our times when we run together. We will have our own mini 2011 "Tressler race series" and the winner will likely get to pick our next vacation spot! It keeps running fun and adds a little extra incentive to out-kicking one another (which has def happened!!!) at the end. The couple that runs together, stays together, right :)

Thank you to Michael, Alexis and Brigid for taking the time to be interviewed and congrats to you all on your races!

Pacers Party!

2011-01-31T13:09:00.004-05:00

Last night, approximately 50 Pacers Ambassadors gathered at Pacers Clarendon to kick off the 2011 Ambassador program. What a fantastic group of runners! I had the pleasure of meeting runners from all age groups, each with different reasons for running. Several of the Ambassadors shared how they lost a significant amount of weight from running and how running has dramatically changed their lives for the better. Many of the ambassadors participate in the Pacers Fun Runs and so they already knew each other. Kathy Dalby, the woman who orchestrates all the Pacers Races, noted that that there were approximately 700 people who participate in these runs and over 20,000 who participated in the 2010 race series. Considering that 2010 was the first year for the official series, that's quite the turnout.

Speaking of the 2010 race series, there was a party after the Ambassadors meeting for the runners who earned at least nine "points" by running Pacers races in 2010. Each race is worth a certain amount of points, and if you finish, those points count toward your yearly total. The longer the distance, the more points you earn. Ambassador Dave Berver lead the pack by running every single race in the series! I had the pleasure of handing out the swag to these folks, including a really fancy medal. Many of the runners wore their medals during the party, which I thought was awesome.

It's no easy task to keep track of who ran what races and how many points everyone had, and who gets what swag for their achievements, but the folks at Pacers managed to pull it off. Last night was also when the runners participating in the Platinum Club program picked up their bib numbers, backpacks and all the goodies that come with being a VIP.

Kathy also announced that both the Love the Run You're With 5K and the GW Parkway Classic were reaching capacity at 70% full. The Love the Run You're With is a unique opportunity to run with a partner as a "team". The GW Parkway classic was listed in Runner's World as one of the most scenic races in the country. No wonder they are so popular!

A good time was had by all as there was food, drinks, and free products being given away by sponsors. I snagged a pair of Superfeet insoles for my husband using the Ambassador discount. I'm very much looking forward to 2011 and being part of this fantastic community!

Compress Me!

2011-01-20T18:24:00.000-05:00

Last Friday morning, while doing an easy 6-miler on the treadmill I noticed some pain in my shin. I've never suffered from shin splints before (except for about 9 years ago when I ran on the beach barefoot) so I was surprised that suddenly my shins would hurt. The next day, I proceeded to run 15 miles outside and I only felt the shin pain slightly.

However, when returning to the treadmill this week due to the ice storm, I once again had shin pain. My theory is that this pain is being caused by the sudden introduction of the treadmill (I had been doing 100% of my runs outdoors up until December) and the new model of a Nike shoe which doesn't fit me as well as the previous model.

My husband has dealt with shin splints in the past, and he had a lot of luck with the Zensah compression sleeves. Before I purchased my own pair, I decided to go to the doctor just to be sure it wasn't anything more serious, and to perhaps get a recommendation for physical therapy if needed. The doctor confirmed that it was shin splint pain, likely caused by the treadmill and/or the new model of the shoe. He recommended that I purchase a compression sleeve of some sort (along with some stretches and strengthening exercises). The goal with compression is that it decreases the amount of muscle vibration that's caused by the impact of striking the ground (or treadmill in my case). My husband wore his not only while running, but also during the rest of the day. I'd heard from other friends that wearing compression sleeves post run is great not only for shin splints but general muscle recovery.

So, off to Pacers I went for advice on which compression sleeve would be my best bet. The woman at the store was extremely helpful and allowed me to try on several products. I first tried on a Pro-Tec wrap because I like that brand of injury prevention/recovery products. However, it felt like it might be awkward to run in. After trying the Pro-Tec wrap, the Pacers rep showed me the CEP compression sleeves. She measured my calf, found the right size and allowed me to try them on. They felt snug and as I walked around, I felt more "secure" in my shin-- if that makes any sense!

As always, a pleasant experience at my favorite running store, and it was nice to benefit from my Ambassador discount.

I really dislike the treadmill, but when there is snow/ice on the ground, I feel safer on the treadmill. I run in the morning in the dark, and I don't want to risk falling and hurting myself. So I'll be wearing these CEP sleeves, doing the stretches and exercises recommended by my doctor and ditching the new version of the Nikes with the wide toebox. I haven't had a serious running injury in over a year, and I don't want that to change!

New 2011 Ambassadors

2011-01-11T09:11:00.000-05:00

Congratulations to the newly-announced 2011 Pacers Ambassadors!

We now have a group of 78 dedicated athletes representing a wide range of ages, experience levels, and locations around the Washington DC metro area.

What is a Pacers Ambassador?
We are a tight-knit community of runners, walkers, and triathletes who participate in area runs and races, volunteer our time at events, engage our community, and embody the Pacers lifestyle and culture. We are standout leaders and role models in our communities, are dedicated to our sports, and are passionate about representing Pacers Running Stores and Pacers Events.

Look for us in Pacers branded attire at your next race! And keep you eyes open for updated bios of the new Ambassadors on the Pacers web site.

The Pacers Racing Team is the Real Deal

2010-12-12T11:22:00.006-05:00

Yesterday the USATF National Club Team Cross Country Championships were held in Charlotte, NC. Pacers fielded a men's team in the Open race and had representation in the women's Open and the men's Masters races. Because my son was invited to join the mens team for the race I made the trip to watch. What a treat it turned out to be!

This race draws some serious talent from all over the country. Pacers more than held its own. The Pacers men's team of Andrew Dumm, Steve Halinan, Frank DeVar, Sean Graham, Will Viviani, Bert Rodriguez and Erik Kean finished 5th out of 45 teams. Michaela Courtey finished 68th in a field of nearly 250 women in the Open race. Finally, Edmund Burke finished 4th in the Masters race - against a field of 380!

Visit usatf.org and check out the times posted from these races to fully appreciate their accomplishments. It's just another example of the quality Pacer's is bringing to everything that is about running for the Washington metro area.

As A Runner, I Am Thankful For. . .

2010-11-24T12:41:00.000-05:00

In the spirit of Thanksgiving, here are the top 10 things that I am thankful for. Please comment and add your own!

10. Cold wet sponges during hot races (ex: Lawyer's Have Heart 10K)

9. When I actually prefer the newer model of my favorite running shoe to the previous one

8. A hot bath after a cold long run, followed by some comfort food

7. Mile markers. Who doesn't appreciate a mile marker during a race!?

6. Having the time to run--being able to carve out 6-8 hours a week to do what I love

5. A digestive system that doesn't become too active during a race or long run

4. "Ideal" weather on race day (that's upper 40's and overcast for me!)

3. Running paths and neighborhood roads that are safe and well-lit during darker months

2. My network of running friends for encouragement, advice, and sharing experiences

1. My overall health and the absence of injuries

Happy Thanksgiving!

Marine Corps Marathon Panel Interview

2010-11-02T18:00:00.002-04:00

Four of our Pacers Ambassadors ran the Marine Corps Marathon (MCM) last weekend. I had the opportunity to interview them about their experiences.

Name: Caldwell Clark
Number of Previous Marathons: 0
Age: 31
Finish Time: 4:21:58
Location: Leesburg

Name: Tom Farnam
Number of Previous Marathons: 5
Age: 65
Finish Time: 7:01:22
Location: Alexandria

Name: Erik Price
Number of Previous Marathons: 2
Age: 27
Finish Time: 3:22:19
Location: Fairfax

Name: Rebecca Turchin
Number of Previous Marathons: 0
Age: 31
Finish Time: 4:11:01
Location: Alexandria

Why did you choose the MCM?
Rebecca: Easy locale and I've heard great things about it as a first race. Lots of crowd support was enticing, too. Plus, living in DC--gotta do MCM, right? :)
Erik: I really like that McM is non-profit and usually won by local (or semi-local) runners. Not having a prize purse keeps it from being too competitive and keeps registration costs down. Organization is always excellent too. Its the People's Marathon!
Caldwell: This is a large, well run marathon, right in our backyard. It seemed like a perfect fit for my first marathon.

Have you ever run the MCM before today?
Rebecca: No

Tom: No

Erik: Yes, in 2009

Caldwell: No

Did you have a goal? If so did you meet it?
Rebecca: Yep--and nope. Pretty severe foot cramps started at mile 18 so I had to stop and stretch several times. If I'd subtracted my stretch times, I would have been in at 3:52. But oh well, next time!

Erik: Yes, my goal range was from 2:59 - 3:09. I did not meet it. After being on pace for a 3 hour marathon, I started getting fatigued around mile 20; since this is fairly normal I slowed my pace a bit to stay more in line with a 3:10 finish time. Around mile 22, I began getting very bad cramps in my calves causing me to have to walk certain portions. These spread to the rest of my legs and a few upper body muscles. At several points I had to stop and stand still before stretching, slow walking, fast walking and then running again. Though I was disappointed, I am trying to look at this as a learning experience (haven't quite figured out what i should be learning yet).

Caldwell: I had the goal of 4:00:00. Having run multiple 1/2 marathons this year under 1:50:00, I thought that this was an obtainable goal. I did not appreciate just how difficult the entire 26.2 really is!

You ran the Army 10-miler last weekend-- do you think that impacted your race today?
Rebecca: No---I did a really easy Army 10 last weekend (ran with a friend who was doing his first), so that kept me in check in keeping my pace down and pretty much resting up for this weekend.

Erik: In hindsight I believe it negatively impacted my time. I love the Army 10 miler, but I would not do it again if its only 1 week before a marathon. I had planned on just running it easy, but I have a tough time running slow during a big race.

Caldwell: I think it was a great wind down to the MCM.

What was your race strategy?
Rebecca: It being my first marathon, I really just wanted to finish without being in so much pain that I'd never want to do another marathon. I hydrated really well the week leading up. I made sure to do the first few miles pretty slowly so I'd have energy left rather than busting out of the gate and then bonking.

Tom: Beat the Bridge and finish.

Do you think your race reflected your training?
Rebecca: Um---a bit. I was really disappointed in the foot cramps. But I felt great--I had plenty of energy and air so, had it not been for the cramps, I would have been golden.

Erik: No. I was very disappointed. Though a 3 hour time was an aggressive goal, 3:10 was well within my reach.

Caldwell: My race plan, put together by Pacer's own, Chris Farley, was great and set me up to reach my distance goal. I met my main goals, to finish with a smile on my face and run the entire time.

Favorite part of the course?

Tom: Coming down Spout Run with the lovely fall colors in the morning sun.

Caldwell: Georgetown on Halloween was as I expected... wild!

When/What is your next race? Do you have any future marathons planned?
Erik: Doing a couple 5ks this fall. I am doing the Disney Half-Marathon and Marathon in January (The "Goofy" Challenge). I may choose to run the Half very conservatively and then try to break 3:10 in the full. After that I would like to focus on speed in the spring before doing another marathon next fall.

Caldwell: My next race will be the Jingle All the Way 10K in December. I am planning on MCM '11!

What mental tactics did you use to help yourself through the hard parts?
Rebecca: When I'd get tired, I'd make myself smile---it gives me a jolt of endorphins that kicks my body back into a good place. And interacting with the crowd when I was tired re-energized me, too. And, really, just seeing yourself cross that finish line in your head--makes it easier to make it a reality

Tom: Just keep going. Do not give up.

Erik: I kind of cycled through a bunch of different tactics in my head:
- Just 1 more mile, or 1 more lap (400 meters), at a time.
- Okay, this guy in front of me is cramping up too and walking, once he starts running I start running, and I dont stop unless he does too.
- As much as I want to stop or give up, giving up is for the weak, to be a marathoner you must be strong.

Do you have any advice to share for marathon runners?
Rebecca: Have fun with it---if you train adequately, it lets you really enjoy the experience. I think I had a perma-grin for basically the entire race. I think it's important to revel in the experience and the environment--that's what the accomplishment is about.

Tom: Do not let the little stuff get you down. Focus on the primary objective(s).

Erik: Marathon Running is hard. Whatever your pace finishing is truly an accomplishment, much more then in any shorter race. My biggest peace of advice is to run "your" marathon. Running with a pace group, a pacer, or hitting a goal time is important, but run it for yourself. Better to be proud of a slower time than disappointed with a faster time. In training, focus on the marathon at the expense of shorter distances. Err on the side of caution. Unlike shorter distances, you can't push through injury or find the inner strength if there is none left. You can never know what to expect the last 6.2 miles, and only another marathon can understand this.

Caldwell: As a marathon rookie, I am not one to give advice, but I honestly do believe that the training is the work and the race is the reward.

Pacers at the Army Ten-Miler

2010-10-28T18:53:00.001-04:00

Last Sunday, over 20,000 runners finished the Army Ten-Miler in Washington, D.C, and Virginia. This event is the largest 10-mile race in America and draws runners from all over the world.

One of the distinguishing factors of this race is its team competition. Teams consist of 4-8 runners and are categorized into various groups. This year, the race had 653 teams. Of course, you don't have to run as part of a team, but the Pacers Ambassadors thought we'd represent our favorite running store by forming some teams.

Reza Mahbod

The first team of note doesn't actually have Pacers Ambassadors on it, but rather super-fast men racing on Team Pacers. They finished 2nd place in the prestigious Open Men category and 4th place out of all 653 teams. Team members included Steve Hallinan, Will Viviani, Matt Barresi, and and Edmund Burke. Their finish times ranged from 50-54 minutes. Wow!

As for the two Ambassadors Team, the first team placed 5 out of 117 in the Open Mixed category. Nice job! The runners were:

Reza Mahbod-- 1:03:21
Erik Price-- 1:04:49

James Whiteside- 1:06:52

Elliott Sellers-- 1:08:56

Darcey Krug-- 1:33:19
Time: 04:48:20

The second team placed 30 out of 117 in the Open Mixed category:

Elizabeth Goldman (Clor) -- 1:17:54

Caldwell Clarke-- 1:20:21
Erika Howder-- 1:32:00
Rebecca Turchin-- 1:34:22
Philip Alcorn-- 1:38:21
David Berver--1:38:38
Time: 05:44:36
Congrats to everyone who raced last Sunday!

Creative Use of Bib Numbers

2010-09-06T17:44:00.000-04:00

When the race is over, many runners choose to save their bibs as a souvenir of the experience. Others just toss them. My husband and I-- we saved the bibs from the races that we ran together so that we could recycle them.

We didn't recycle them in the traditional way, though. We decided to laminate them and use them as table numbers at our wedding this past August. Instead of tables 1-10, we had a random assortment of numbers ranging from 94 to 9903. For our own table, we choose my bib number from the Pacers Fairfax Four-miler- bib 100.

Here are some photos of the table numbers with an entirely new purpose.

Our Sweetheart table

The place cards showing the table numbers, accompanied by a photo of us at a Crystal 5K Friday

My GW Parkway Classic Bib

Greg's GW Parkway Classic Bib

Greg's Crystal 5K Friday Bib

Happily Married

Fall Fundraising

2010-09-01T16:47:00.003-04:00

There are thousands of reasons why we run. I could personally rattle off at least 20 that come to mind for myself. But perhaps one of the most noble reasons we participate in races is to raise money for an important cause. Some of the Pacers Ambassadors are doing just that.

My personal experience with fundraising has been more challenging than I expected. But that's what makes it rewarding. Just like running. If it weren't a challenge, we probably wouldn't be doing it. It takes persistence, creativity, and a true passion for the cause.

Here is a listing of the Pacers Ambassadors who are raising money for a charity associated with a fall race. We would love to have our readers' support, so don't hesitate to click on the fundraising pages.

Race: Nike Women's Marathon on Oct. 17
Ambassador: Tom Farnam
Cause: Leukemia and Lymphoma Society
Fundraising Page: Click Here
Reason for choosing the charity: Family members affected by blood cancers and other cancers

Race: Army 10-Miler on Oct. 24
Ambassador: Allie Weiskopf
Cause: Fisher House Foundation
Fundraising Page: Click Here
Reason for choosing the charity: Military men and women give so much, why not help build homes for their families to stay in when they’ve been wounded?

Race: Marine Corps Marathon on Oct. 31

Ambassador: Caldwell Clarke

Cause: International Association of Fire Fighters Burn Foundation

Fundraising Page: Click Here

Reason for choosing the charity: As a career firefighter, burns are a risk that he faces daily. Research, leading to better treatment is paramount in our industry.

Race: New York City Marathon on Nov. 7
Ambassador: Elizabeth (Goldman) Clor
Cause: Central Park Conservancy
Fundraising Page: Click Here
Reason for choosing the charity: Her father grew up in Manhattan, and she visited grandparents in NYC often as a child. She has fond memories of the park and looks forward to running there during the marathon.

Race: New York City Marathon on Nov. 7
Ambassador: Dave Berver
Cause: American Cancer Society
Fundraising Page: Click Here
Reason for choosing the charity: He's running in honor of his father who lost his battle with colon cancer when Dave was 13.

Fun with Garmin

2010-07-21T19:53:00.001-04:00

I think few people realize the full potential of their Garmin Forerunners. As a proud owner of the Garmin Forerunner 405, I've been doing some pretty fancy stuff with mine, and I thought I would share.

The Garmin gives you the freedom to run anywhere without having to know the distance of the route beforehand. My fiancé and I have been enjoying exploring our new area, and coming back home to see the maps of our routes.

What I want to focus on in this post is creating custom workouts using the Garmin Training Center. The Garmin Training Center is free software that you can download from the Garmin Website. You must also have the Garmin ANT agent installed on your computer, which most users already have in order to see the workouts in Garmin Connect.

Once Garmin Training Center is installed on your computer, you can create custom workouts. You create "steps" that are defined by either a particular distance, a particular amount of time, a particular heart rate, or simply by pressing the lap button on the Garmin device. You can create steps that repeat and save yourself the hassle of entering the same interval six times. Additionally, you can create a "target" for each step. This could be a heart rate zone or a particular pace range. If you fail to be in this target range, the Garmin will beep at you until you are within your target.

One of the more complicated interval sets I do is intervals of 1:00, 2:00, 3:00, 2:00, 1:00, 2:00, 3:00 with equal duration recovery jogs. These intervals are sandwiched between a warm-up and a cooldown. Programing this workout into my Garmin device is easy. I write the steps into the workout builder and then transfer the workout to my device wirelessly via the ANT Agent.

Now it's time to go running! The Garmin tracks my pace, distance and heart rate. Best of all, the Garmin beeps at me when it's time to change intervals so I don't have to worry about looking at my watch-- I can focus on pushing hard! During the intervals, the Garmin displays my pace, my heart rate, and how much more time is left in that particular interval. If it was a distance-based interval, it would tell me the distance remaining. I try my best to focus on running and to ignore all the juicy data on my watch- but sometimes I can't resist taking a peak! The intervals end and I do my cooldown jog.

I come home and set the Garmin near my computer. The ANT Agent detects a new workout and automatically uploads it to Garmin Connect and the Garmin Training Center (this is optional). From either one of those interfaces, I can see my pace for each interval and how much distance I covered during each segment. I can look back on previous workouts of the same interval set and compare heart rates and paces. Best of all, I can import this workout into my RunningAhead training log with just one click. Now I have all the data stored in my log.

And then it automatically publishes to Facebook! (This is a RunningAhead feature-- not a Garmin feature). My running friends can view the workout and I can view their workouts.

Programming your own workouts into your Garmin is just one of the many great things about this training tool. Happy running!

A Tale of Two Ten-K's.

2010-06-19T14:57:00.005-04:00

I meant to post this race report in my personal blog, but it ending up posting here.

My approach to summer racing has been a carefree one. I know I am not going to PR in the heat, so I planned on running a lot of shorter races and just trying my best. I ran a two-mile race at the beginning of the month with an official time of 14:07. This was good enough for first place in my graduating class (it was a reunion event) and third overall female.

Last weekend I ran the Lawyers Have Heart 10K, and this weekend I ran the Red Cross "Run For the Red" 10K. I am pleased with my performance and effort levels at each of these races. For the Lawyers Have Heart race, this marked my 6th consecutive year at the event, and my 5-year anniversary of running a 10K. My primary goal was to finally break 50:00. I've broken 50:00 many times at 10Ks, but never in a summer race. If I couldn't do that, then at the very least I wanted to set a course PR, which would require beating the 50:59 I ran in 2007. Surely I am in better shape now! For today's 10K, my goal was to simply try my best. I thought that the course might be more challenging than last week's, so I wasn't setting any time expectations.

I did a mile-by-mile comparison of pace and heart rate and found that I ran a more evenly-paced race today and there was more of a fade last week. Heart-rate wise, my average HR was 183 today and 184 last week. In cooler 10Ks, I average a 179 HR. Both races maxed out at 193.

Even though my times are far from PR-level, I had excellent practice in pushing through to the end and staying strong. It seems that I struggle more with the heat than most runners, and my fiancé thinks this is due to circulatory issues.

For those of you running in the heat, what goals do you focus on? Staying strong? Running an even pace? Finishing healthy?

Clarendon Day 10k/5k - September 25, 2010

2010-05-24T12:01:00.000-04:00

Race Information

Location: Wilson Blvd, Clarendon; near N. Fillmore & Wilson 2 blocks from Clarendon METRO
Date: Saturday, September 25, 2010
Start Time: 9:00am (8:30am - 5k)
Distance: 10k & 5k

Course

Fast, downhill course; USATF certified.Course: start at N. Fillmore Street & Wilson Boulevard; onto Route 110; turnaround near Memorial Bridge (5K) or just past Pentagon (10K); finish in Rosslyn at North Kent.Fun Walk: Walkers will walk from start to N. Veitch and then back to start.

Timing

This event will utilize IPICO timing tags. IPICO timing tags are durable, recyclable tags. You must use the tag assigned to you and have attached to your shoe. No chip = no time. Our timing tags are recyclable; you may keep your tag, return at the finish, or recycle at any Pacers Running Store.

Competition & Awards

Overall Awards (M/F; no dups)
10K: 1st Place: $200, 2nd Place: $150, 3rd place: $100
5K: 1st place: $75, 2nd place: $50, 3rd place: $25

Age group awards
Merchandise awards for winners in the following age groups: (M/F)5K/10K:
0-7, 8-10, 11-13, 14-19, 20-24, 25-29, 30-34, 35-40, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75+

Directions/Parking/METRO

Metro: Clarendon Metro - click here

Parking: Free parking available at the DHS building (3033 Highland); two blocks from start.

Complimentary buses will take people from the finish line area back to the start after the race or you are welcome to walk back to start area (approximately 1.5 miles).

Weather and Safety Policy

You should not enter or attempt to run in this race unless you are properly trained for hot and humid conditions. In the event of extreme weather conditions, the race organizers, as advised by the Arlington County Police and Fire/EMS Departments, reserve the right to cancel the race or run it as an untimed "Fun Run" without advance notice. If this should be necessary:
If this should be necessary:

Participants will receive premiums (in accordance with registration policies)
Prizes will be converted to random prizes
No entry-fee refunds will be made

The final decision regarding the conduct of the race will be made between 7:30am and 8:15am the morning of the race and will be announced over the race public address system. Follow runpacers on Twitter for all race related updates - click here

Road Closures

Information coming soon

Packet Pick Up

In Store Packet Pick Up:

Pacers Arlington - Clarendon
3100 Clarendon Boulevard
Arlington, VA 22201

Thursday, March 11 4pm-8pm

Friday. March 12 10am-8pm
For directions, parking, and store hours, visit www.runpacers.com.

Post Race Party!

Enjoy post-race fare compliments of Whole Foods and the Clarendon Alliance. Food will be available at Pacers Running Stores; beverage tickets may be redeemed at beer tents (must be 21 to consume alcohol). The awards ceremony will take place at or around 10:45am at the main stage on Highland near the METRO. Results will be posted at Pacers Running Stores.

Volunteers

We need volunteers! Please contact Kristen Hundley-Reeves at kristen@runpacers.com. Please see volunteer tab for details.

Frequently Asked Questions

May I pick up a packet for friends or family?
Yes, you may pick up a packet for someone else. Please just alert them that you will be picking up their packet.
May I register during packet pick up?
Yes, you can as space permits. We accept check, cash, and credit card. Please note that on race morning, we only accept checks and cash.
Can I defer my registration to another Pacers Event?
No. Transfers from one Pacers event to another Pacers event is not allowed.
May I wear headphones during the run?
Yes, however, you are responsible for being aware of your surroundings.
May I run with a stroller?
Runners with strollers are responsible for maintaining control of their stroller and must be considerate of others around them. Please start in the back.
May I run with my dog?
Pets are not allowed in the race, but gentle ones are welcome to watch.
Will there be a water stop?
Yes! Runners will pass twice.
What is your refund policy?
Unfortunately, there are no refunds for this event. We also do not accept transfers or deferments for this event.
Is there a baggage drop?
Yes, a baggage drop will be open 7:30am-9:00am and will be manned by volunteers. The event is not responsible for lost or stolen items. Please pick up your items by 11:00am. Any items left after 11:00am will be transferred to Pacers of Arlington and available for pick up. Any items not claimed two weeks after the event will be donated to charity or discarded.
Is there a time cutoff for the event?
You must be able to finish the course in 2 hours.

Woodrow Wilson Bridge Half Marathon - September 19, 2010

2010-05-17T12:01:00.000-04:00

RACE INFORMATION

The Woodrow Wilson Bridge Half Marathon covers the very same first nine miles of the beautifully scenic and rolling George Washington Parkway Classic. Then the course gets challenging as you go up and over the bridge and meet the "Rude Awakening".
Start time at 7:30 am at the historic Mount Vernon.

Buses will transport runners from National Harbor to Mt. Vernon for the race start.

Limit 4,000 starters.

Technical t-shirts to all registrants and attractive commemorative medals for all finishers. Age group awards and prize money to be determined.

STAGING VENUE
National Harbor is the premiere lifestyle destination in the D.C. Metro Area. Built on a scale rarely seen, it is an exciting, sprawling community that includes many fine restaurants, unparalleled shopping, stunning office space and lavish residences. The property also features magnificant glass-enclosed Gaylord National Resort and Convention Center, the largest hotel in the Washington, D.C. area. National Harbor brings together recreation, work, living and entertainment in a way that will forever change the landscape of the urban lifestyle.

As a destination unto itself, National Harbor welcomes 12 million annual visitors and local area residents, offering easy access to the city and all the metropolitan area has to offer by car, ferry, metro and buses. Its proximity to historic Old Town Alexandria makes a sidetrip to this quaint destination across the Potomac River as easy as a 20-minute ferry.

For more information on this race click here
Click here to register

Supernova Classic Track Meet - August 13, 2010

2010-05-10T12:01:00.000-04:00

Date: August 13, 2010
Time: 6:00pm-9:00pm
Location:
TC Williams High School
3330 King St
Alexandria, VA 22302-3099

Tentative Schedule Of Events*

6:00pm: High School DMR (boys/girls combined)
6:20pm: Mens DMR
6:40pm: Womens DMR
7:00pm: High School 2 Mile (combined)
7:30pm: Coed Social DMR**
7:50pm: High School Mile (M/F) (separate)
8:10pm: Masters Mile M/F (separate)
8:30pm: Open Mile M/F (separate)

*Please note:
If we are running ahead of schedule, events will start no earlier than 10 minutes prior to stated start time

**A Coed Social DMR makes the DMR accessible to everyone. The emphasis is “social” here! Either bring your own co-ed team or have your name thrown into a hat for a random assignment. No pressure- just fun!
A DMR (Distance Medley Relay) consists of four legs.
The first is 1200 meter leg (3 laps)
The second is 400 meter leg (1 lap)
The third is 800 meter leg (2 laps)
The fourth is a 1600 meter leg (4 laps).

Cost
$5.00/event; high school athletes runs for free. Pay at the meet.

Costume Contest:

The best dressed runner and team will receive cool Adidas gear (5 total winners!).

FAQs

How do I register?
Online Registration information coming soon. Or, you can pay at the meet.
Questions?
Please contact Kathy Dalby or Meet Director Rob Wolfe

Crystal City Twilighter 5K - July 24, 2010

2010-05-03T12:01:00.000-04:00

Race Info

Location: Crystal City - Arlington, VA
Crystal Drive between 20th & 23rd Streets
Date: Saturday, July 24, 2010
Start time: 8:00pm
Distance: Five kilometers (approx 3.1 miles)

Course

Here is the 2009 Course Map

Timing

This event will utilize IPICO timing tags. IPICO timing tags are durable, recyclable tags. You must use the tag assigned to you and have attached to your shoe. No chip = no time. Our timing tags are recyclable; you may keep your tag, return at the finish, or recycle at any Pacers Running Store.

Competition & Awards

Overall Awards (M/F; no dups):
1st - $200
2nd -$150
3rd - $100
4th - $75
5th - $50

Time Bonus: $100 for any male under 14:30, or any female under 17:00

Medals awarded to the top three finishers in the following age groups (M/F): 0-7, 8-10, 11-13, 14-19, 20-24, 25-29, 30-34, 35-40, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75+

Directions/Parking/METRO

METRO: Crystal City station (yellow/blue line); take 18th street exit; head towards Crystal Drive and turn right; start line at 20th street

PARKING: Ample complimentary parking is available in several garages near the start/finish line. On street parking is also available. On street parking is also available throughout Crystal City. Do not park on Crystal Drive north of 23rd Street or anywhere on the route; your car will be ticketed and/or towed.

A map of available garages - CLICK HERE

Weather and Safety Policy

Weather in February can be unpredictable. In the event of extreme weather conditions, the race organizers, as advised by the Arlington County Police and Fire/EMS Departments, reserve the right to cancel the race or run it as an untimed "Fun Run" without advance notice.
This includes conditions such as ice and harsh winter weather.

If this should be necessary:

Participants will receive premiums (in accordance with registration policies)
Prizes will be converted to random prizes
No entry-fee refunds will be made

The final decision regarding the conduct of the race will be made between 6:30am and 7:45am the morning of the race and will be announced over the race public address system. Follow runpacers on Twitter for all race related updates - click here

Post Race Party!

Join us for our post race party with great fare and entertainment from 8:00pm-10:00pm. Identification is required to consume alcohol and individuals must be 21 or over.

Friends and family are welcome to join us at the post-race event.

The award ceremony will commence at approximately 9:15pm. Make plans to stay in Crystal City after the race! Check back for details on runner discounts and deals at local Crystal City establishments and restaurants.

Post Race Showers
Freshen up after the race! Showers are available from 8:00pm-10:00pm courtesy of Sport & Health at the following Sport & Health locations:

Crystal Drive Sport & Health (2231 Crystal Drive; located near finish area)

Crystal Gateway Sport & Health (1235 S. Clark Street; a few blocks from finish area)

Sport & Health will offer showers, towel service, and amenities (shampoo, conditioner, body wash, hair dryers, iron and ironing boards, shaving cream, and lotion).

All you need is a change of clothes and your bib number! Visit www.sportandhealth.com for information on their clubs.

Volunteers

We need volunteers! Please contact Kristen Hundley-Reeves at kristen@runpacers.com. Please see volunteer tab for details.

Frequently Asked Questions

May I pick up a packet for friends or family?
Yes, you may pick up a packet for someone else. Please just alert them that you will be picking up their packet.
May I register during packet pick up?
Yes, you can. We accept check, cash, and credit card. If you register onsite on race day, we can only accept cash and checks.
Can I transfer my registration to another Pacers Event?
No. You may not request a transfer from one Pacers event to another Pacers event for any reason.

May I wear headphones during the run?
Yes. Runners wearing headphones are responsible for knowing their surroundings and being courteous to others around them.
May I run with a stroller?
Our official policy is no, however, we will not be enforcing as long as strollers start in the back, are under the control of the owner at all times, and are considerate of runners around them.
May I run with my dog?
Pets are not allowed in the 5K but gentle ones are welcome to watch.
Can I receive a refund for any reason?
No, we will not be able to refund registration fees.
Will there be a water stop?
Yes. Potomac Runners will host a water stop on course. You will pass by the stop twice. Water stop is powered by Potomac Runners. For more information on their running club, visit www.potomacrunners.org.

Is there a baggage drop
Yes, a baggage drop will be open 6:30pm to 9:30pm and will be manned by volunteers. The event is not responsible for lost or stolen items. Please pick up your items by 9:30pm. Any items left after 9:30pm will be transferred to Pacers of Arlington and will be available for pick up Saturday, July 26. Any items not claimed two weeks after the event will be donated to charity or discarded.
Is there a team competition
There is no team competition this year.
Is there a time cutoff for the event?
You must be able to finish the 5K course in one hour.

Pacers Running Festival - May 9, 2010

2010-04-26T12:01:00.012-04:00

Race Info

Location: Rosslyn, Arlington, VA
Date: Sunday, May 9, 2010
Start Time: 8:00am
Kid's Dash Start Time: 10:30am
Distance: Half Marathon, Quarter Marathon & Kid's Dash

Course

NEW COURSE FOR 2010 - We have a new half marathon loop course for the 2010 event! The runners will complete a 2 lap circuit for the half marathon, and the quarter marathon will simply be one lap of that course. The race starts and ends in Rosslyn.

Timing

KID'S DASH IS NOT TIMED

Kid's Dash Information

The Kid’s Dash will occur at 10:30am. Children should meet at the YMCA Kid’s dash check at table near the YMCA kid’s zone. Registration is $5. All ages are welcome and parents may run with their children. Participants receive a finisher ribbon. The route is approximately 200- 300 meters and will end at the finish line.

Competition & Awards

Half Marathon Race Medals
Show off your accomplishment! All half marathon finishers will receive finisher medals.

Half Marathon
Overall M/F: $200-$100-$75

Age Group Awards (Three deep M/F):
13-17, 18-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-99

Quarter Marathon
Overall M/F: $100-$75-$50

Age Group Awards (Three deep M/F):
0-5, 6-7, 8-10, 11-12, 13-15, 16-18, 19-24, 25-29, 30-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75+

Winners can win multiple awards unless otherwise noted.

Beneficiaries

The Pacers Running Festival benefits the YMCA Arlington.

Directions - Transportation - Parking

Directions: The start and finish line area is located near the corner of N. Lynn Street & Wilson Boulevard in Rosslyn - Map

Transportation: Nearest METRO station is Rosslyn Metro off the Orange and Blue lines. Bike racks are available throughout Arlington County and at METRO locations. Please visit www.WMATA.com for information on bus and METRO schedules.

Parking: Free parking is available at the Start/Finish area at 1100 and 1101 Wilson Boulevard, courtesy of Monday Properties.

Weather and Safety Policy

In the event of extreme weather conditions, the race organizers, as advised by the Arlington County Police and Fire/EMS Departments, reserve the right to cancel the race or run it as an untimed "Fun Run" without advance notice.
This includes conditions such as ice and harsh winter weather.

If this should be necessary:

Participants will receive premiums (in accordance with registration policies)
Prizes will be converted to random prizes
No entry-fee refunds will be made

Road Closures

Route 110 southbound between Rosslyn & Route 1 and Washington Boulevard between Route 50 & I-395.

Registration & Packet Pick Up

Packet pick up will be available on the following days:

Friday, May 7
Pacers Pentagon Row (1101 S. Joyce Street, #B12)
10:00am-8:00pm

Saturday, May 8
Pacers Arlington (3100 Clarendon Boulevard)
10:00am-6:00pm

Race Morning, May 9
At race Start/Finish line area
6:00am-7:30am

For directions, parking, and store hours, visit www.runpacers.com.

Happy Hour Fun Run & Kick Off Event - presented by Brooks Sports

They are back! Our popular happy hour fun runs will run Thursdays at 7pm from April 15 to May 6. Fun runs will start at Pacers Arlington (3100 Clarendon) and will culminate in a happy hour at Mr. Days.

Volunteers

We need volunteers! Please contact Kristen Hundley-Reeves at kristen@runpacers.com. Please see volunteer tab for details.

Frequently Asked Questions

May I pick up a packet for friends or family?
Yes, you may pick up a packet for someone else. Please just alert them that you will be picking up their packet.

May I register during packet pick up?
Yes, you can as space permits. We accept check, cash, and credit card. Please note that on race morning, we only accept checks and cash.

Can I defer my registration to another Pacers Event?
No. Transfers from one Pacers event to another Pacers event is not allowed.

May I wear headphones during the run?
Yes, however, you are responsible for being aware of your surroundings.

May I run with a stroller?
Runners with strollers are responsible for maintaining control of their stroller and must be considerate of others around them. Please start in the back.

May I run with my dog?
Pets are not allowed in the event, but gentle ones are welcome to watch.

Will there be a water stop?
Yes. Runners will be supported by aid stations every 2 miles of the course. Restrooms will also be located at the start & finish, as well as throughout the course.

What is your refund policy?
Unfortunately, there are no refunds for this event. We also do not accept transfers or deferments for this event.

Is there a baggage drop?
Yes, a baggage drop will be open 6:30am to 11:00am and will be manned by volunteers. Gear may be dropped off for participants at baggage drop area near the race Start/Finish line area.

The event is not responsible for lost or stolen items. Please pick up your items by 11:00am. Any items left after 11:00am will be transferred to Pacers Clarendon and will be available for pick up starting Monday, May 10th. Any items not claimed two weeks after the event will be donated to charity or discarded.

Is there a time cutoff for the event?
Information coming soon

Upcoming Pacers Races

2010-04-25T19:30:00.001-04:00

Pacers has a long list of races coming up this summer so over the next few weeks we're going to have a post-a-week about the races still to come on the calendar. Feel free to re-post and plug these races to help them be as large of a success as the other races in the Pacers Race Series!

Hope everyone has enjoyed the races as much as I have so far this season!

Boston victory

2010-04-22T13:33:00.002-04:00

Hey everyone,
Thank you all for the support going into the Boston Marathon. I had my Pacers shirt on, and was so happy to see the Team BT support group along the way.
Time: 3:38:51
Pace: 8:21
Overall: 9723/22540
Out of women: 2480/9468
Out of age group (18-39): 1826/4951
A full report is on my own blog: www.medievalistrunningincircles.blogspot.com

Running Boston?

2010-04-10T08:31:00.002-04:00

Not to scare the Boston runners, but the Marathon is nearly a week away! If you're running it, please post your bib number so we can track you!

Good luck to all!

Earth Day 5k Registration OPEN

2010-03-31T14:49:00.002-04:00

For anyone interested registration for the 2nd Annual Earth Day 5k in Silver Spring, MD is open. Registration is $30 by April 17 and goes up to $35 on race day (April 18). The 5k starts and finishes at the corner of Roeder and Fenton right outside my Pacers spot in Silver Spring, MD. To register click here.

A Guide to the Boston Marathon

2010-03-29T07:00:00.001-04:00

Today we are 21 days until the 114th Boston Marathon! While I won't be running Boston this year (or likely any year in the near future) I will be watching it on TV. I know a few fellow ambassadors qualified so I wanted to make sure I shared a course guide that I have.

My sister ran the race a few years back and I joined my sister at about mile 15-16 and helped run her in for the last 10 miles, the one piece of advice that I remember her repeating while I was with her was that you should not look at 13.1 as your halfway point in Boston. The hills from 16-21 are all pretty brutal and, and don't think you are half way done until about mile 20, might sound a little strange but it seemed to help her.

I hope this guide to the course helps you.

Guide to the Boston Marathon

Boston.com Interactive Race Guide

Pacers Races Still Open in April and May!

2010-03-25T11:53:00.007-04:00

Take What the Day Gives You?

2010-03-22T12:07:00.004-04:00

I've often heard from my fellow runners than when running a race, you need to "take what the day gives you" in terms of weather. The race conditions aren't something that we can predict or control so we need to make our best effort regardless of heat, humidity, wind, pouring rain, etc. Along with this attitude often comes a refusal to back out of a race that they have already registered for and/or an insistence on reaching the finish line-- even if they experience an injury or sudden illness during the race.

We're runners and that means we're strong and tough. We can overcome anything.

It has been my experience that the weather has a dramatic effect on race performance. Within a six month period, I ran two half marathons. The hot, humid half marathon yielded a time that was a full 20 minutes slower than the cool marathon on a similar course profile. My conditioning for both races was similar.

I think that the "take what the day gives you approach" is all well and good if it's not your "A" race of the season-- AND if your goal is a personal one rather than an age group award. Let's say that you have one "A" race per season that's a marathon or a half marathon and the other races are "B" races where you might be using them as a speed workout or as a gage of your fitness level for the upcoming "A" race.

During the "B" races, you're less concerned with a time goal and more concerned with how that race fits into the bigger picture of your training goal. In that case, adverse weather might be an annoyance, but not a reason to drop out. In fact, adverse weather might even be a benefit for you to practice running in less than optimal conditions. But, if on your "A" race day, the weather is absolutely prohibitive to you making your personal time goal, would you choose another "A" race? Perhaps the "A" race would become a training run and then you shoot for another half marathon or full marathon in a few weeks where you actually have a shot at your goal.

There are quite a few runners who maintain their marathon level of fitness year round and then register for the marathon when they think the time is right for them and the weather will be conducive to meeting their goals. The problem with putting all of your efforts into a marathon where you know you can't make your goal based on the race conditions is that it will take nearly a month to recover fully before you can even start training to run another one. With a 5K or 10K you can shrug it off and try again in a couple of weeks. This isn't the case with a marathon or even a half marathon.

I made the mistake of over-exerting myself at a hot marathon in Arizona in 2009. The run/walk to the finish line was painful and demoralizing, I wasn't at all happy with my time, and I was unable to resume marathon training for four weeks. If I had it to do over again I would have either stopped at the halfway point when I realized it was too hot for me, or simply changed my registration to the half marathon at the expo the day before-- knowing what the forecast was. I "took what the day gave me" and that ended up being a whole lot of pain and disappointment.

Since then, I consulted with a running coach about my approach. She told me that if I really wanted to make my goal, I had to be okay with stopping during a marathon that wasn't going well for me. Coming from a coach, this mentality seemed much more acceptable. This doesn't mean to stop at mile 23 because I feel tired. But it does mean having an awareness of how my body should feel during the miles leading up to that last 10K. If I am struggling at the halfway point, then there is a problem.

So what do you think? Should you always take what the day gives you no matter what? Would you rather make the best of a situation where you won't make your goal, or save your training efforts for another race?

Marathons this weekend?

2010-03-15T13:24:00.000-04:00

Who's running a Marathon this weekend? I know we have National and Shamrock this coming weekend...so if you are running which one and why?

PACERS IN PENNSYLVANIA

2010-03-01T17:20:00.003-05:00

I saw this license plate on the back of a vehicle in Pennsylvania. NOTE: This is a Pennsylvania license plate.

Pacers is just every where!! - BethAnn

HOTEL: Shamrock Marathon Hotel Room

2010-03-01T16:35:00.002-05:00

Anyone looking for last minute hotel accommodations for the Shamrock 1/2 and Full Marathon the weekend of March 19th?

I have an extra hotel room at the Hilton Virginia Beach Oceanfront, 3001 Atlantic Avenue, Virginia Beach, VA 23451, 757-213-3000.

Arrival Date: March 19th (Friday), Departure Date: March 21st (Sunday)

Rate Per Night: $159.00 (Shamrock Sportsfest Rate), Total for Stay: $361.34 (Includes estimated taxes and services charges.)

You know you're a runner if:

2010-03-01T14:36:00.001-05:00

I grabbed this off of another site, feel free to add your own!

You know you're a runner if:

Your first thought when you look at the weekly weather forecast is, "When can I fit in my runs?"
You have more running clothes than regular clothes in your laundry pile.
You've lost a toenail. And you tell people, "It's not that bad."
You smirk when non-runners ask you, "So how long is this marathon?"
You no longer make fun of fanny packs because your running belt looks very similar (although cooler) to one.
You've used an old race T-shirt to wash your car, dust furniture, or clean something else.
You get an invitation to a wedding and you automatically think about what race the date will conflict with.
You have dreams about showing up to a race late or not wearing any clothes.
The salespeople at your local running shop know you by name.
You're always hungry.
You know how to take a cup of water from a water stop without choking on it or spilling it all over yourself.
You know where your illiotibial band is located.
You no longer hate port-a-johns. In fact, there have been times when you’ve been very happy to see one.

You've had your running shoes for three months and you know it's already time to replace them.
You spend more time researching running routes than local restaurants when traveling to a new city.
You know where exactly one mile from your front door is (in any direction).
You know how to correctly spell and pronounce plantar fasciitis.
When you hear PR, you automatically think "personal record", not "public relations".
You pack more running clothes than bathing suits when going on a beach vacation.
Your holiday wish list can be fulfilled at any running or sporting goods store.
One of the first things people ask you when they haven't seen you in a while is, "What race are you training for now?"
You get excited when the new Runner's World comes in the mail.
Your Facebook or Twitter updates frequently involve running.
Your only recent photos of you alone are race photos.
You always have your next race on the calendar.
Your runs are sometimes longer than your commute to work or school.
Your running partners know more about your bodily functions than your significant other.

Pacers Running Festival

2010-02-22T21:47:00.002-05:00

I was wondering if anyone can shed some light as to why the 5K was eliminated from the Pacers Running Festival this year. A couple of friends have asked about this race in particular since they had fun at it last year.

I'm trying to convince them to do the quarter marathon instead, by stressing the actual distance (6.55 miles) rather than the word "marathon".

Anyway, just thought someone might know. On another note, I was able to get an outdoor run in yesterday for the first time in a while. It was a down right nice day!

-Harold Tracy

Do You Suffer From IT Band Syndrome

2010-02-21T14:00:00.006-05:00

With some of us getting into our peak mileage for the end of March marathons and for the rest of us maintaining our base mileage during the winter, I thought I would discuss the nagging IT Band Syndrome. The Ilio-Tibial band attaches on the lateral portion of the distal femur, knee, tibia and originates at the Iliac crest. The IT-Band actually is made of two parts, the IT-Band on the outside of leg, and the upper portion called the Tensor Fascia Lata or TFL. The TFL runs from the Iliac crest to the great tuberosity (the large bony bump you feel on the outside of the upper leg. Its a small part, of the IT-Band.

So What Is IT Band Syndrome?

IT Band Syndrome is when the band becomes very irritated, tight, and inflammed. Most of the time, runners complain of the pain at the most distal portion of the IT Band where it inserts on the lateral side of the knee. It is very much like tendonitis, where the muscle becomes tight putting additional stress on the tendon of the muscle where it attaches on the bone, in this case on the lateral portion of the femur, knee and tibia. When the muscle and tendon become inflammed you start having a pain.

What Causes IT Band Syndrome?

IT Band Syndrome can be caused by several things but in all cases it is a repetitive strain injury.

The first cause of IT Band syndrome is from over pronation aka "flat feet." Over pronating causes additional stress on the outside of the knee every time you step. In runners the repetitive motions accelerate the injury process. To correct over pronation you should be in a shoe that has more stability, like a motion control shoe. But we should all be in the correct shoes with the fine people of pacers fitting us. The other option is if you have custom orthotics you can get more of a neutral shoe, and pacers should be able to help you with that.

Since we now all have the right shoes, the next common cause of IT Band syndrome is actually a problem higher up in the hip. If you are like most of my runners I treat in my office, you probably sit for long periods of time for work. Sitting for long periods of time can cause excess hip tightness and decreased strength and mobility. This in turns puts additional stress on the TFL and IT Band.

How Do We Treat IT Band Syndrome?

To treat IT Band syndrome, you are going to need an a foam roller. For those that don't have one yet go invest $20-30 for a white foam roller, it will be one of the best investments you can make for your running. You are going to use the foam roller to roll on the IT Band, gluteals and hip rotators. In the video below, I'll show you how to use a foam roller to treat IT Band syndrome. It is very important that you not only foam roll the IT Band itself but also the gluts, and hip rotators as I show you how to. If you are currently suffering from IT Band syndrome, roll twice a day and especially after you run. Foam roll 20-30 passes over each part of the IT band, glutes and hip rotators. Mind you this is going to painful and very painful for some of you who have never done this. This is why I suggested getting a white foam roller because the blue foam rollers (medium) and black (very hard) are much harder.

After you run or foam roll your IT Band, you need to ice your lower portion of the knee or where ever you have pain. Ice 10 minutes on and then take the ice off for 10 minutes. Repeat the ice cycle 3-4 times. In most running injuries always use ice, because if the area is inflammed the last thing you want to do is put heat on it because it make the inflammation worse. When in doubt use ice.

If the foam roller does not take care of the issue, then you probably have scar tissue or muscle adhesions that have formed in the muscle/tendon from repetitive strains. To fix the muscle adhesions, in my office I use two techniques first is called Active Release Techniques (ART), and Graston Technique. Both techniques are highly effective in treating IT Band syndrome.

For those that don't have IT Band syndrome, it is still a good idea to foam roll the IT Band, Hips, Gluteals, Hamstrings and Quads either after you run or every other day. Also for those that suffer from arthritis or just want to recover quicker from running and working out there is a new product that I have been using for some time now, called Cherry Pharm. Cherry Pharm was study and develop by Cornell University, is a cherry juice that is an excellant anti-inflammatory. You can also add protein to it making it a great recovery drink. You can buy this juice online or at some of the Whole Foods stores and Wegmans.

If you would like me to discuss a particular running injury/ health topic or if you have more questions feel free to email me at toddpsullivan@gmail.com .

Thanks,

Dr. Todd P. Sullivan,

NOVA Chiropractic & Wellness Center

6230 Rolling Road, Suite J

Springfield, VA 22152

(703) 912-7822

http://www.NovaChiroWellness.com

http://www.SpringfieldChiropractorBlog.com

Thanks to an Ambassador's Tip. . .

2010-02-20T17:31:00.004-05:00

Thanks to a tip from fellow Pacers Ambasadoor Rod DeVar, I learned that there was a fully plowed area that was good for running: Fort Hunt Park. This park is located about six miles south of Old Town Alexandria, and has a 1.2-mile loop that is pretty much free of cars. After having been stuck on a treadmill for the past three weeks, I was willing to make the 30-minute drive just to be able to access some dry pavement. I typically train on the W&OD trail, but that is covered in ice and snow, and probably will be for the next few weeks.

I am training for the VA Beach Shamrock Marathon and my fiance, Greg, is training for the half marathon. He had 14 miles on schedule and I had 18 with 8 at Marathon Pace. We ran the first 9 miles together at an easy pace, and then I forged ahead for my MP miles, followed by one final cooldown mile.

I also decided I would do a test run of my new Pacers long-sleeve half-zip shirt. Before racing in this, I wanted to test it out to make sure it fit correctly and didn't chafe. The shirt ended up working out really well, and even better, I was recognized by a fellow ambassador. He yelled "Go Pacers Ambassador!" as I passed by while he was standing in the parking lot. I waved back. After a few more loops, I saw him again, and he said his name was Brad. I was doing MP miles at that point, so I couldn't really talk much, but it was really great to meet a fellow ambassador on my first training run since the kick-off.

It ended up being a huge confidence-building training run, especially since my previous two long runs had been on a treadmill. Furthermore, the marathon pace miles were perfectly manageable, and even slightly faster than I was expecting. If it hadn't been for this Pacers Ambassador blog, I wouldn't have known about Fort Hunt, and I would have missed out on a great outdoor run! Thanks, Rod!

5 Topics Guaranteed To Get a Runner's Dander Up

2010-02-19T09:29:00.000-05:00

Runners World had a small piece a few months ago about topics that will surely ignite some discussion...here's their top 5, what's your opinion on some of these topics?

5 Topics Guaranteed To Get a Runner's Dander Up

1. Walking in Marathons: Good or Bad?
2. Running with Headphones: Good or Bad?
3. Dean Karnazes: Good or Bad?
4. Barefoot Running: Good or Bad?
5. Charity Runners: Good or Bad?

Four Courts Four Miler

2010-02-17T16:46:00.002-05:00

Register Here

Race Information

Location: Arlington, VA - Ireland’s Four Courts Pub

Date: Saturday, March 14, 2010

Start Time: 9:00am

Distance: 4 Miles

Course

The course runs along Wilson Boulevard and Route 110 starting and ending at Ireland’s Four Courts Pub. Downhill on first half; uphill on second half. USATF certification pending.

Timing

Competition & Awards

Top three overall M/F

First Place: $100

Second Place: $75

Third Place: $50

Merchandise prizes to the top two M/F in the following age groups:

0-5,6-10, 11-14, 15-18, 19-29, 30-39, 40-49, 50-59, 60-69, and 70+

Overall places are based on gun time; age group awards are based on net time.

Leap the Leprechaun

Think you can leap the Leprechaun? Pacers’ own Robbie Wade will start the race 6 minutes (tentative) after the gun and will do his best to beat as many runners to the finish. If you beat the Pacers leprechaun you’ll receive a special prize! If Robbie leaps you? We’ll donate a dollar to charity for every runner our leprechaun beats. Placements based on gun times.

Directions/Parking/METRO

The Four Courts Four will start and finish at Ireland’s Four Courts Pub. The address of Four Courts is: 2051 Wilson Boulevard, Arlington, VA 22201. Four Courts is located in the heart of the Courthouse neighborhood of Arlington, VA.

METRO

Four Courts is located directly across from the Courthouse METRO. We strongly suggest using METRO on race day - click here

PARKING

Parking on weekends is extremely limited. You may park on Clarendon Boulevard, Wilson Boulevard west of Veitch Street, or in the County lot located one block south next to the police department. Be cognizant of meter rules. Do not park in the neighborhoods.

Weather and Safety Policy

Weather in March can be unpredictable. In the event of extreme weather conditions, the race organizers, as advised by the Arlington County Police and Fire/EMS Departments, reserve the right to cancel the race or run it as an untimed "Fun Run" without advance notice.

This includes conditions such as ice and harsh winter weather.

If this should be necessary:

* Participants will receive premiums (in accordance with registration policies)

* Prizes will be converted to random prizes

* No entry-fee refunds will be made

The final decision regarding the conduct of the race will be made between 7:30am and 8:45am the morning of the race and will be announced over the race public address system.

Follow Pacers on Twitter for all race related updates - click here

Road Closures

Wilson Boulevard between Courthouse Road and Route 110 will be closed to traffic from 8:30am to 10:30am. Route 110 northbound will be closed between 8:30am and 9:45am.

Packet Pick Up

Pacers Arlington - Clarendon

3100 Clarendon Boulevard

Arlington, VA 22201

Thursday, March 11 4pm-8pm

Friday. March 12 10am-8pm

For directions, parking, and store hours, visit www.runpacers.com.

Runner Premium

Gray, gender-specific short-sleeve New Balance technical tees. Fit is similar to 2009 George Washington Parkway Classic and Clarendon Day 10K/5K shirts

Post Race Party!

Join us at Ireland’s Four Courts Pub for a post-race party. Must be 21 to consume alcohol; bring IDs.

Volunteers

We need volunteers! Please contact Kristen Hundley-Reeves at kristen@runpacers.com. Please see volunteer tab for details.

Frequently Asked Questions

May I pick up a packet for friends or family?

Yes, you may pick up a packet for someone else. Please just alert them that you will be picking up their packet.

May I register during packet pick up?

Yes, you can as space permits. We accept check, cash, and credit card. Please note that on race morning, we only accept checks and cash.

Can I defer my registration to another Pacers Event?

No. Transfers from one Pacers event to another Pacers event is not allowed.

May I wear headphones during the run?

Yes, however, you are responsible for being aware of your surroundings.

May I run with a stroller?

Runners with strollers are responsible for maintaining control of their stroller and must be considerate of others around them. Please start in the back.

May I run with my dog?

Pets are not allowed in the race, but gentle ones are welcome to watch.

Will there be a water stop?

Yes, courtesy of DC Capital Striders. Look for them halfway through the race.

What is your refund policy?

Unfortunately, there are no refunds for this event. We also do not accept transfers or deferments for this event.

Is there a baggage drop?

Yes. It will be located in Ireland’s Four Courts Pub.

Is there a time cutoff for the event?

Yes. You must be able to complete the course in 70 minutes.

2010-02-13T15:43:00.003-05:00

For those of you who would like to be running on all bare pavement again or perhaps not feel like you are about to be slammed into a snowbank by the next passing car, I just got back from a run at Fort Hunt Park and the entire 1.2 mile loop can be done without stepping on ice. You might have one car traveling at 10 mph pass you every ten minutes or so. Fort Hunt Park is off the George Washington Parkway three miles south of the Mount Vernon Estate.

February Events at Pacers

2010-02-11T15:02:00.001-05:00

ALEXANDRIA

Feb. 16, 6-8 PM - Free 10 minute chair massages courtesy of Perfect Posture Chiropractic

Feb. 18, 7-9 PM - Ladies +Size Trunk Sale

Feb. 18, 6-8 PM - Injury Seminar and Screening with Dr. Todd Sullivan

Feb. 22, 7 PM - Adidas Fun Run Test Run

Feb. 25, 8 PM - Core Workout with Snap Fitness

ARLINGTON (CLARENDON)

Feb. 16, 7:45 PM - Key Strength Training for Runners Seminar

Feb. 17, 7 PM - Heel Pain and Running Surfaces Seminar

Feb. 18, 7 PM - Adidas Fun Run Test Run

SILVER SPRING

Feb. 23, 6:30 PM - Injury Screening with Dr. Spector

Feb. 23, 7 PM - Brooks Fun Run Night

Feb. 25, 7 PM - Ladies +Size Trunk Sale

FAIRFAX

Feb. 18, 7 PM - New Balance Try On Fun Run

Feb. 27, 9:30 PM - Nutrition for Runners with Rebecca Mohning

Feb. 28, 5 PM - Intro to Chi Running Seminar

PENTAGON ROW

Feb. 11, 7:45 PM: Post-Fun Run Happy Hour at Champs

Feb. 23, 7 PM - Nike Truck at the Fun Run

Feb. 27, 10 AM - Workout Tips with Sean O'Brien of Mint Gym

The medievalist's speedwork playlist - no Gregorian Chant here

2010-02-11T08:58:00.000-05:00

So, Runner's World frequently reveals various top-runners' iTunes playlist, and they give a little explanation of why they listen to that kind of music. Well, Runner's World hasn't contacted me yet for my top picks, but I thought it was time to reveal my go-to playlist:
Oh, and they always show an action shot of the runner, so here's mine:

It's the End of the World as We Know It - R.E.M.
Brown Eyed Girl - Van Morrison
Tunak Tunak Tun - Daler Mehndi
Crazy - Gnarls Barkley
Sandstorm - Da Rule
Acrobat - U2
In the Navy - Village People
Pump It - Black Eyed Peas
Animal City - Shakira
Let's Make Lots of Money - Pet Shop Boys
Defying Gravity - Wicked Soundtrack
Come on Eileen - Dexy's Midnight Runners

And now for the explanation.

I listen to a wide variety of music when I run. On my long runs, the ones that take a few hours, I like to start with classical music because it keeps me relaxed and steady as I get moving. Top picks for that include Beethoven's 9th Symphony, Tchaikovsky's 1812 Overture, Bach's Magnificat, and Gershwin's Rhapsody in Blue. But that's for slow and steady. You need a different mindset and mentality for speedwork, which is is why I listen to the music listed above. Songs like It's the End of the World as We Know It and Brown Eyed Girl are great for first intervals - they are upbeat, but not too intense. Then Tunak Tunak Tun (CTY canon song that is just epic...and I know how to do the dance) is great for a mile repeat when you need to push hard. Crazy followed by Sandstorm was what I used to set a mile PR; back to back they both are fast-paced with no rest. Acrobat by U2 is good during recovery laps, to slow down and be steady. In the Navy is one of my go to songs - it can always pick me up during a work out (especially when they do the "They want you" chant - I pretend I'm getting recruited). Pump It recently got added - I am loving Black Eyed Peas more and more, and I wish I could sing and dance like Fergie. Animal City may not be one of Shakira's well-known songs, but it is my favorite (my friend from college Rob and I used to play it as a pump up song when studying for music history). Let's Make Lots of Money was the theme song to Beauty and the Geek (a reality show), and is great for the home stretch. Defying Gravity from Wicked is also great, especially toward the end (when Elphaba flies) and a great way to finish up.
And that's what I listen to when I run!

What do you all listen to?

Love the Run Your With 5K - RESCHEDULED

2010-02-10T18:29:00.002-05:00

Due to the blizzard we are unable to run the Love the Run You’re With 5K this Sunday. However, through the enormous help of Arlington County, we are able to reschedule the race for Sunday, February 28, 2010 at 9:00am.

Following is information regarding the event:

Awesome! I can’t wait for the 28th. What do I need to do?
Everyone who is registered for this weekend’s event will be registered for the race on the 28th. Individuals already registered do not have to do anything to re-register. We will still have a Valentine’s Day theme since love is 365 and 24/7! In addition, we will also have our amazing post-party at Champps.

Ugh. I can’t make the rescheduled date. What can I do to still participate?
If you are unable to participate on February 28, you may run virtually and log your miles and time on our website. You will be included in the results and receive your race materials. We encourage you to also post your pictures of your virtual run on our Facebook page (remember to tag “Pacers Running Stores”). Feel free to join our fun run groups and log your miles with them! Virtual logging of times/miles will be available starting this Saturday. You may run virtually, in person, or both! Runners participating virtually are not eligible for awards.

When can I pick up my stuff?
General packet pick up is now slated for Friday, February 26 from 4pm-9pm (Pacers Pentagon Row), Saturday, February 27 from 10am-6pm (Pacers Pentagon Row), and on race morning, February 28 at Champps from 7:30am-8:45am. We regret we will not have the materials available for pick up earlier than the start of packet pick up. However, we will hold a short, one evening packet pick up intended for our virtual runner friends NEXT Thursday, February 18 from 5pm-9pm at Pacers Pentagon Row. We want to give our virtual runners a chance to sport their bibs and shirts on their virtual runs. We think the pictures will be adorable! Even if you are not a virtual runner, you may pick up your packet at the special packet pick up but be sure to keep your timing chip and bib in a safe spot.

Anything else I need to know?
We hope that the two options for participating are conducive to your schedules. As you can imagine, we must adhere to our registration policies and are unable to refund registrations. We truly hope you can participate-either in person or virtually- and while we would prefer to run this weekend safety must be our number one consideration.

Wow. How were you able to reschedule in such a short period of time?
A huge thank you to Lt. Belanger and Captain Afzal of the Arlington County Police Department, Ted Williams of the Arlington County Traffic Division, Potomac Runners, and the gang at Champps for their flexibility and support. Rescheduling an event of this size is sometimes a daunting and impossible task, however, with their support we are able to bring this exciting event to the DC running community.

A story of my inspiration.

2010-02-10T08:22:00.004-05:00

I am so excited for the ambassador kick-off meeting on Saturday for many reasons: to meet everyone, to get started in our endeavor and for everyone to meet BethAnn Telford, a fellow ambassador. I met BethAnn in early spring 2009 when she joined B&RB, Pacers training group. She commands a room with her love of running. She became my and my training ladies inspiration. When we complained about 4:55 AM track workouts, she reminded us or shall I say 'trash talked' us around the track reminding us the challenge of training for a marathon is nothing compared to battling cancer. So on October 25 after many months of training, we walked to the MCM start line together. During the race when I hurt and doubted my ability to finish the marathon, my mind went to BethAnn and her daily battle of cancer; all my worries shifted to inspiration and strength. I am proud to say I finished the marathon in 4:51. Though BethAnn finished a good while before any of the B&RB-ers, she waited at the Pacers tent and greeted all the finishers with love, joy and enthusiasm. The day was great; BethAnn made it even greater. She is my inspiration.

Please read this wonderful article about BethAnn:

http://www.washingtonexaminer.com/local/83568947.html

Please note a few clarifications from BethAnn regarding this article:

1. "...after brain cancer", which sounds as if my brain cancer is cured. Unfortunately, they are unable to remove all of my brain tumor and I will require additional surgeries....

2. In the fifth paragraph, it is mentioned that my bladder was removed. The surgery I had was to install a pace maker for my bladder. The pace maker will help with my urination, which I lost control of a year ago.

I challenge all of you to join Team BT with me and participate in the Race for Hope to help BethAnn raise valuable dollars in pursuit of a cure for brain cancer. To register, please go to BethAnn's website:

www.teambt.org

I am curious, who is your inspiration? Please share!

I look forward to seeing and meeting everyone on Saturday.

Blair

GW Birthday Classic 10K and GW Birthday Parade Mile CANCELLED!

2010-02-08T19:11:00.002-05:00

Important Notice: Due to recent inclement (and another impending storm) the George Washington Birthday Committee has decided to cancel two races previously slated to be held this weekend:

(1) The GW Birthday Classic 10K;
(2) The GW Birthday Parade Mile

Please help to spread the word that these races are no longer happening!

Note: We are still planning on having the Love the Run Your With 5K on Feb. 14th. If the roads are too icy to run we'll just have the post-race party!

The Newbie Chronicles from RunnersWorld.com

2010-02-08T10:15:00.000-05:00

Fellow Ambassadors--

In this month's "Runner's World" Marc Parent tells us, "No one is an island. No one runs in a vacuum. There is always someone watching you leave the house, dig it out, come back, and do it all over again. You are being watched by a roommate, a brother, a spouse. The driver of every passing car. You are being watched by future generations... We are inexorably entwined within each others' influence. You may run by yourself, but no matter how early you start, no matter how remote your location, you never run alone."

The Newbie Chronicles from RunnersWorld.com

Are you running in the 'Love The Run Your With 5K'?

2010-02-08T10:14:00.000-05:00

If so, go to the Facebook event and make sure your friends know it!

If you haven't registered yet, you can do so by going here.

Enjoy the snow!

2010-02-08T09:51:00.000-05:00

I'm in the last seven weeks of training for my first marathon (the National Marathon) and Thursday my left leg IT Band spoke to me loudly saying, 'You're making me do too many miles too soon.' So its a week of cross training that began Saturday with six hours of snow shoveling mixed with 48 hours of shivering in front of a pitiful fire in the fireplace (the electricity went out Friday night) because we were running low on fire wood.

Today it will be a long session on the stationary bike followed by some free weights. With this IT Band set back I probably won't achieve the time I had hoped for but I'm pretty sure if I'm patient, letting it heal, I will be able to compete.

Rod

Running Haiku

2010-02-07T16:01:00.001-05:00

Legs churn day begins

Rising sun says hello

Soul at peace mind at ease

-Harold Tracy

Love the Run Your With 5K - ONE WEEK AWAY!

2010-02-07T13:55:00.000-05:00

Register Here

Race Details:
Location: Pentagon Row, Arlington, VA
Date: Sunday, February 14, 2010
Start Time: 9:00am
Distance: 5K

Course
This USATF-certified (pending) course runs along Army Navy Drive starting and finishing at the popular The Shops at Pentagon Row shopping complex.

Co-Dependent (registrant is in a relationship)

Stupid Cupid (registrant is single)

Love ‘em or Leave ‘em (well …it’s complicated)

Individuals not stating their status will be assigned to the relationship category.

Top 10 Category Winners
The top 10 males and females in each category (in a relationship, single, or it’s complicated) will win special gifts.

TEAM COMPETITION
Form a two person team (sorry, you can only be on one team!)
Co-Dependent Category
Form a team with your honey! Both participants must be pre-registered as ‘in a relationship’. Awards are given to the top three teams (female/male, male/male, and female/female) based on cumulative net time.
Stupid Cupid Category
Snub your nose at the holiday and form a two-(wo)men team with your pal, family member, or other singleton. Awards are given to the top three teams (female/male, male/male, and female/female) based on cumulative net time.
Love em or Leave em Category
Not sure the status? Join your other confused friends and form a two-person squad. Awards are given to the top three teams (female/male, male/male, and female/female) based on cumulative net time.
Teams can only be formed online. Please follow instructions. No packet pick up or race day team creation.
Age Group/Overall
Top three overall M/F (no duplicate age group awards)
First Place: $100
Second Place: $75
Third Place: $50
Pacers gift certificates to the top three M/F in the following age groups:
0-7, 8-10, 11-14, 15-18, 19-29, 30-39, 40-49, 50-59, 60-69, and 70+
Winners can win multiple awards unless otherwise noted.

Directions/Parking/METRO

The race starts and finishes on South Joyce Street near Pacers Pentagon Row. Pacers is located in The Shops at Pentagon Row, a shopping complex west of Pentagon City Mall and south of the Pentagon. For directions, please visit their websit - click here

METRO: This event is METRO accessible; take the Pentagon City or Pentagon exit. Follow signs for Pentagon Row.
ANNOUNCEMENT - METRO maintenence on President's Day Weekend - click here

Garage Parking: Garage parking is available at Pentagon City Mall for a nominal fee. Enter off of Army Navy Drive.

Surface Parking: Limited complimentary parking is available in certain Pentagon lots. Please follow posted signs. Do not park in apartment complex parking lots.

On Street Parking: On street parking is free on Sundays. Do not park on South Joyce Street Sunday AM; you will be ticketed and towed.

Weather and Safety Policy

Weather in February can be unpredictable. In the event of extreme weather conditions, the race organizers, as advised by the Arlington County Police and Fire/EMS Departments, reserve the right to cancel the race or run it as an untimed "Fun Run" without advance notice.
This includes conditions such as ice and harsh winter weather.
If this should be necessary:

Participants will receive premiums (in accordance with registration policies)

Prizes will be converted to random prizes

No entry-fee refunds will be made

The final decision regarding the conduct of the race will be made between 7:30am and 8:45am the morning of the race and will be announced over the race public address system. Follow Pacers on Twitter for all race related updates - click here

Road Closures

South Joyce Street will be closed 8:00am to 10:30am on race morning. Army Navy Drive between 25th Street, South and South Joyce Street will be closed 8:45am-10:00am.

Packet Pick Up

Packet pick up will be held on Friday, February 12 from 4pm-9pm and February 13 from 10am-6pm at Pacers Pentagon Row.
Race day packet pick up and registration available 7:30am-8:45am in Champps at Pentagon Row.
For directions, parking, and store hours, visit www.runpacers.com.

Runner Premium

Long sleeve, soft hand brushed fitted cotton tees with distressed logo. Trust us, you’ll want this tee! Size up if you like a looser fitting tee. Shirts are not guaranteed for race day registrants so register early. See shirt mock designs - click here

Post Race Party!

The Love the Run You’re With 5K post-party hosted by Champps Restaurant. Belly up to the bar or ask for a romantic table for two to redeem your gift from Champps.

When you finish the race, you will receive a pre-loaded gift card; ranging in value from $3 to $30 to redeem at Champps Pentagon Row (card values are randomly assigned). For the single guy who nabs a lucky $30 gift card, here’s your chance to buy the hot girl you spied at mile 2 that morning mimosa! Your wingman only has $3 on his card? Well, he’ll still be able to get something to wet his whistle.

Card redemptions are good for food and/or beverages and are one per person. Must be 21 to consume alcohol; must show ID. Champps will have their brunch menu available and servers to happily bring you something better to eat than, well, the granola bar you’ll get from us. Don’t miss our post-race Karaoke contest in Champps after the race!

We will also offer complimentary bottled water, PowerAde, and granola bars in the Pentagon Row courtyard after the run.

What is a Pacers Ambassador?

2010-02-06T21:29:00.000-05:00

Pacers Ambassadors are local area runners who participate in area runs and races, volunteer their time at events, engage their community, and embody the Pacers lifestyle and culture.

Pacers Running Stores is a family owned and operated running and walking specialty retailer in the greater Washington DC area. We are considered experts in the field of running and have developed a strong following among area runners and fitness enthusiasts over the past 18 years. Senior management members are frequent speakers at large events like the Marine Corps Marathon. We provide only the best in running and walking shoes, apparel, and accessories and pride ourselves on our customer service, including our custom fit process, and involvement in our local community.

To learn more about Pacers visit runpacers.com

To meet the 2010 Pacers Ambassadors click here