The Importance of Vitamin D

Most runners spend a good amount of time and effort focusing on our nutrition. We make sure that we consume protein and complex carbohydrates to rebuild muscle after a hard workout and we try to stay away from artificial ingredients and eat whole, natural foods to best fuel our runs. We hear a lot about Omega-3 fatty acids, antioxidants and the dangers of trans fats. Women, in particular, are often focused on getting enough calcium, either through diet or supplements, to promote bone health.

One key nutrient that often gets overlooked is Vitamin D. Vitamin D promotes calcium absorption and a deficiency can result in lower bone mineral density and an increased risk of bone loss or fracture. Vitamin D has even been linked to increased VO2Max, reduced inflammation (which means faster recovery) and improved immunity. Surprisingly, Vitamin D deficiency has become a worldwide epidemic but many go undiagnosed.

For runners, especially women, Vitamin D is especially important to preventing stress fractures. Many may remember when US marathon great Deena Kastor fractured her foot about 5K into the 2008 Olympic Marathon in Beijing. The cause? A Vitamin D deficiency. Recently, several of our runners have mentioned that their doctors discovered a Vitamin D deficiency after they experienced stress fractures or just general lack of normal energy.

So how do you make sure you are getting enough Vitamin D? Recommended Dietary Allowance (RDA) for children and adults ages 1-70 is 600 IU. Exposure to the sun stimulates the body to produce Vitamin D, but using sunscreen and even aging can hinder the body's ability to absorb the sun and produce the nutrient. Vitamin D is not found widely in foods, with the exception of fortified grains and fatty fish like salmon, tuna and fish oils:

Table 3: Selected Food Sources of Vitamin D [11]

Food	IUs per serving*	Percent DV**
Cod liver oil, 1 tablespoon	1,360	340
Swordfish, cooked, 3 ounces	566	142
Salmon (sockeye), cooked, 3 ounces	447	112
Tuna fish, canned in water, drained, 3 ounces	154	39
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)	137	34
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup	115-124	29-31
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)	80	20
Margarine, fortified, 1 tablespoon	60	15
Sardines, canned in oil, drained, 2 sardines	46	12
Liver, beef, cooked, 3 ounces	42	11
Egg, 1 large (vitamin D is found in yolk)	41	10
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)	40	10
Cheese, Swiss, 1 ounce	6	2

Make sure your multivitamin has sufficient Vitamin D (in addition to calcium), optimally, D3 (cholcalciferol), the most potent form of the vitamin. At your next physical, ask your primary care physician to check your Vitamin D levels- a simple blood test will indicate whether you are getting enough of this important piece of your training and overall health.

Corporate Wellness and Team Building through Running--Jeremy's Run Race Report

"I can’t tell you how much I appreciate both of you…I NEVER thought I’d be able to do it. I am really very excited and you have inspired me to do more!" 

This is just one of the many emails we received from from the fantastic MedImmune and Montgomery College employees we coached, many of whom ran their very first 5K on Memorial Day at Jeremy's Run and had never run consistently for more than a short distance. 

The employees at MedImmune and Montgomery College started their journey with us when we began our training program in March, consisting of weekly workplace group runs, coaching support, regular follow up with the individual participants and customized comprehensive training calendars to meet each participant's running level.  On day one, many of the beginner runner participants showed up with old sneakers and trepidation, as the thought of running a 5K race by May seemed impossible.  After a quick pep talk and a push, the runners were off.  The beginner runners alternated running and walking for 30 minutes, and as we expected, finished the initial workout with smiles and a tremendous sense of accomplishment.  They realized that showing up is half the battle, and running is not so bad in good company.  We concluded that first session by assigning the participants running homework: simply follow the training calendar we provided, including some cross- and strength training, and, of course, to purchase new running shoes.  

Week after week, rain (even a little snow!) or shine, our runners took time out of their hectic workdays to meet us for a lunchtime run and those who committed to the schedule saw their running improve rapidly.  Even those who didn't commit to the schedule regularly were encouraged and inspired by their co-workers to keep moving at their own pace, and we assisted them with modified schedules.  The employees bonded, the running improved, and within a few short weeks, the participants were logging miles instead of run/walk intervals, and suddenly, the completion of a 5K in May did not seem as daunting to our beginner runners.  

Race day for Jeremy's Run in Olney was much hotter than the conditions under which our runners trained, but they were not discouraged, as we had gone over race day preparation with them and they had all run the distance before race day.  They were ready and eager, if not a bit nervous, to strut their stuff!  The gun went off, and our runners began the culmination of their 10-week journey.   As we traversed the course in an effort to run with all of our runners, we couldn't help but notice lots of smiles, coupled with satisfied exhaustion as each runner worked to push up the last hill toward the finish.  

As each runner crossed the finish line on Monday, they were greeted by the deafening cheers and hugs of their colleagues as well as families and friends who came out to support the group's runners, and we were greeted with expressions of disbelief as they recognized that they had just sported a race bib and crossed a finish line.  Even better, we overheard a few excited discussions about setting new running goals and participating in future races.  Many runners will continue to run together at work, maintaining the habits and schedule they became accustom to over the past several months.  The day after Jeremy's Run, several signed up for our 5-miler program so that they can continue the progress they've made.  We love hearing how so many have caught the "running bug" and how it's helped their health, both physical and mental, as well as created lasting camaraderie in the workplace.  

Thank you, MedImmune and Montgomery College, for spending your lunchtime hour with us over the past few months.  We've enjoyed every moment, and we are so proud of all of you!  Keep on running! 

HoJo and Heartbreak--Julie's Pocono Marathon Run for the Red Race Report

Marathons are like childbirth--agonizing pain, followed by a fabulous reward that completely overshadows the agony, and, as a result, serial marathoners willingly repeat the whole experience, while wondering, "How the hell did I end up here again?" I asked myself that same question on Sunday morning while sweating along a two-lane highway during the Pocono Marathon Run for the Red, just four weeks after running the hottest Boston Marathon in recent history.

I am honestly not sure what led me to pay top dollar to stay at the finest Howard Johnson in the Poconos last weekend in exchange for the opportunity to run 26.2 miles in hot-but-not-as-hot-as-Boston temperatures in Stroudsburg, Pennsylvania, other than my constant quest to run the marathon of my life. 

Like so many of my other psychotic runner friends, I am constantly setting new goals for myself, and, as I mentioned in my Boston Race Report, my running bucket list included a sub-3:20 marathon before I hit the big 4-0. My bucket list did not include running my fifth Boston Marathon with a Chilly Towel tied around my neck and ice shoved down my pants, so about three days post-Boston, I found myself clicking the "register" button on the Run for the Red website, which described the race as one of the fastest courses out there. Holy crap--I'd never run two marathons in one season, let alone in one month.

                                    

Luckily, many of my psychotic running buddies had run two (or more) marathons in four weeks, so I sought their advice and devised a post-Boston recovery and pre-Poconos taper plan to get me to the Poconos start line with fresh legs for racing. Although my Boston recovery was not as quick as I had hoped, I managed to squeeze in a couple of longer runs and a few sharpening speed workouts, including surpisingly winning first female at a local 5K, prior to tapering for race day. Unfortunately, once again, the forecast for race day was less than ideal--hot and sunny, and, I must admit, I seriously thought about throwing in the (Chilly) towel, as I really had no desire to run another sub-par hot marathon again. Eventually, after much obsessive pondering, I made the decision to give it a shot, packed a bag, said goodbye to the family (who thought I was crazy), and headed up for a night at the HoJo in Stroudsburg.

Race morning was unusually low-key.  After consuming a breakfast of Quaker oatmeal and berries while watching an excellent Three's Company rerun in the hotel lobby, I boarded a school bus from the local Stroudsburg Mall and headed up the start line at Pocono West High School. Sitting in the high school, I noticed how many people were wearing Boston attire, and, like me, were looking for a post-Boston redemption race. Although the temperatures at the start were certainly not cool, the conditions were WAY better than Boston, and maybe, just maybe, I could achieve a personal best on this fast net downhill course. I started out running a 7:30-7:40 pace range and felt strong and in control. I stuck to my fueling plan, and drank 8 ounces of Gatorade every two miles, while dumping two cups of water over my head to keep cool. Every four miles, I ingested 3-4 Clif Shot Blocks and every hour, I took a salt tab. The hills were steep, so I was careful to stay in control and not go too fast on the downhills. The shade was typically on the right side of the course, which, unfortunately, was slanted, so I found myself debating whether to opt for shade and slant or sun and smooth. I consistently selected the former to ensure that I remained as cool as possible. As the miles ticked by, I grew more excited as I continued to feel strong and the possibility of hitting a 3:15-3:18 finish time was well within my reach. As I passed through the mile 20 water stop with relative ease, I took my last shot block and buckled down for the remaining hot 10K.

While climbing the final hill at mile 22, I felt a sharp pain near the outside of my left knee. The pain continued and suddenly, I couldn't run. My leg felt like spaghetti, and I immediately stopped to massage the area. I was calm and hopeful that this was not my ITB, which had never been a problem for me until this moment, but the coach in me knew that this was likely the case. I tried to run again, made it to the next water stop and just collapsed on one of the cots behind the water stop. I was stunned. Ironically, this was my thirteenth marathon, and as I furiously massaged the area in a futile attempt to eradicate the pain, I could not help but think once again, "How the hell did I end up here?"


The terrific race volunteers surrounded me and asked me if I needed medical transport. I refused, tried again, walked back to them, and with tears streaming down my face, accepted the offer for a van to retrieve me and take me to the finish area at Stroudsburg High School. I took off my timing chip, waited another minute and quickly realized that, given the narrow roads and the traffic situation, I could walk to the finish and at least finish my unlucky thirteenth marathon faster than the time it would take for me to be retrieved by a vehicle. As I hobbled through the town for the next 3 miles, I could not help but think about my first marathon in 2000 and how determined I was to finish in under four hours, and how excited I was to finish in 3:59:56. I heard the voices of the runners passing me, many of whom would finish in that exact time, and I listened to their breathing, their excitement, and observed their pride as they realized that they would likely break four hours. Ironically, I limped across the finish line in approximately four hours feeling beaten down, disappointed, and frustrated.

I found my friends, who led me to a torturous bucket full of ice, which was exactly what I needed for my ITB. As I submerged my lower body into the ice bath, I clenched my buddy's hand and thought about the season, the crazy training, my own goals, and to be cheesy, Kelly Clarkson. It's true-what doesn't kill you makes you stronger, and, this experience, along with my previous twelve marathons are constant reminders that the marathon is a different animal that often presents unpredictable challenges, regardless of your knowledge and experience. In this case, I learned the hard way that, unlike many of my running peers, my body is not capable of running two marathons within four weeks.  

And, as I write this 24 hours later after a delicious post-race meal at Sheetz off the Turnpike, I have perspective once again. It's just another race, and I am damn lucky to have the choice and the opportunity to run. Some days are better than others, and what makes running challenging and analogous to our own lives is that while it's constant, it's also unpredictable, challenging, rewarding, and, in this case, character-building.  

                                          

I would like to thank my sponsors of this year's race, Howard Johnson's and Sheetz.  Special shout-out to the Run for the Red race volunteers, who could not have been more kind and understanding. Congratulations to my MCRRC peeps who ran outstanding races, and to all of those who ran for the Red on Sunday. See you in Boston next year!

5-Miler Training Program Registration OPEN!

After a successful Spring 10K/10-miler program and a slew of PRs (personal records) set at Pike’s Peek, many of our runners expressed an interest in continuing to train at that level of mileage, but shifting their focus to continued improvement of their speed.  In response, we are excited to announce a 5-miler Training Program to help runners who are already able to run a long run of at least 3 miles (or have recently completed a 5K)  reinforce their base mileage and add speed work to improve their finish times.  This 8-week program will begin on Sunday, July 22 and targets the Navy 5-miler on Sunday, September 16 but can prepare runners for any number of fall races from the 5K-10K distance. 

As with all of our group training programs, all participants will receive:

• personalized coaching in a group setting,
• a comprehensive training calendar with individualized speed work,
• weekly group runs (Sundays in various locations generally in Rockville/Bethesda/DC),
• guidance from certified, experienced coaches,
•  information/presentations on running-related topics,
• a technical t-shirt and
• exclusive Run Farther & Faster discounts on race entry and running gear from RunningWarehouse.com

Cost for the 8-week program is just $70 but until May 24 take advantage of the early registration discount and sign up for $60.  Sign up with a friend and if at least one runner has not participated in a previous program, get the special “Buddy Rate” of $100 for both runners.  Registration fee does NOT include race registration, but all Run Farther & Faster runners get a discounted entry to the Navy 5-miler with our discount code.  

Register by choosing the appropriate selection from the drop-down menu in the sidebar to the right.  Contact us at lisa_reichmann@yahoo.com and jegossma@hotmail.com for additional information.  Hope to see you in July!

Do A Little More

 We are always encouraging our runners to "do a little more each day than you think you possibly can."  Watching so many of our runners meet- and exceed- their goals at their target races this spring has been rewarding beyond words.  Many of our runners from our 10K/10-miler program celebrated the completion of a successful training season at Pike's Peek 10K.  We were joined by runners from many of our other programs, including MedImmune, Montgomery College, and virtual coaching runners.  Perfect running weather- high 40's and sunny- greeted us at the start line and certainly helped everyone perform at their best.  As each runner crossed the finish line, we were reminded why we love coaching- the smiles, the excitement and the sense of accomplishment were overwhelming!  

Congratulations to everyone who worked so hard over the past few months to accomplish your goals.  We are looking forward to having many of you join us in June for our Fall Half Marathon program, and are honored to have been a part of your training.  We hope that you will continue to Run Farther & Faster!

The Spirit of Boston

The stories from this year's epic Boston Marathon are numerous- inspiring tales of perseverance, reluctant defeat, humbling realizations. We were privileged to coach Christi towards her goal of running the Boston Marathon along side her husband, Tony, who has MS and is mobility impaired. Christi and Tony ran as part of Team Strike Out MS and didn't let the oppressive heat stop them in their pursuit of their goal of finishing Boston, making Tony the first wheelchair racer with MS to complete the Boston course. With Christi's permission, we're honored to share her experience on Monday:

First I want to say a huge THANK YOU for all of your guidance and support throughout this incredible journey! I am so blessed to have you two as my friends and coaches. Even though I was injured and the weather played nasty tricks on us, I felt strong in spirit and confident in my training that I could face the day and whatever it may bring my way.

It was a tough day not only physically but also emotionally as we were faced with limitations beyond our control with Tony's MS. All the more reason to keep pushing forward! Twice we had to stop so that Tony could use a bathroom. We had not run into this before in training or at MCM so we were not expecting nor prepared for this situation. Both times we had to find a store/restaurant that would allow us in and to use their facilities. Both of these stops took close to 30 minutes each.

I felt pretty good until we hit Wellesley. I was so excited for Tony to experience this and made the mistake of trying to take a picture of him running alongside the women and their kisses. I stopped short and felt like my calves were being twisted beyond repair. I literally collapsed in pain and it took several minutes before I could stand again. That was possibly one of the most painful experiences I have ever had and it felt like an eternity before I was able to focus and stretch them out. We continued on albeit at a slow crawl but I was determined to not give up. I was able to recover but only for short spurts before I could feel the warning signs that the calves were going to cramp again. So we continued on like this, run, walk, run, walk for what seemed like an eternity.

By the time we reached Newton not one single person that we saw was running the hills. Totally different than from my experience in 2009!! I have never seen so many faces of doubt and defeat. It looked like a funeral march and aside from the crowds trying their best to cheer the runners on, it felt like one too. This is about where we saw the first of many casualties that day. People began dropping like flies, it was downright scary. We saw more people vomit than I care to ever remember and also witnessed 2 people unconscious with the paramedics giving them oxygen and trying to resuscitate them. These happened to be about 3 miles apart and talk about scary. It really made me realize just how hot it was and how dangerous it can be if you don't listen to your body and your coaches!!

When we came upon the Citgo sign and Fenway Park, Tony was so excited. He pointed to the sign like a little kid and with the biggest smile he said, "Hey look, it's the Citgo sign! I remember you telling me all about that from your last race here!" He got it! He actually got exactly what so many of us feel when we see that sign and recognize that we are now in the home stretch. At the same time we also saw the temperature posted and it was reading 91*. I can tell you it felt so much hotter and probably was due to the pavement and lack of shade.

What happened next was nothing short of a scene made for a movie. We were trudging along and everyone was doing their best to stay positive and we had grown very quiet. A guy who was running for the MS Society came along side us with tears streaming down his face. He grabbed Tony's hand and said "Thank you. You have no idea what you have done for me today. So many times I wanted to quit and just give up but then I remembered you and your story you shared on Saturday night. You are my hero, you saved me today and gave every reason as to why I should never quit. Not now, not ever." And then he was gone. We were all so lifted by this guy that we found it in us to run the last 2.5 miles and push through the pain and the feelings of defeat we were all experiencing. The finish was magical and Tony cried. I was a complete blubbering mess.

When we got to the MS Society reception a short while later, we found out that the guy who came up to us not only continued on to finish but also re-qualified for next year!! This is when Tony declared how much he really loved what we were doing as a team and that he wants to do MCM again this fall! I was beyond shocked to be honest with you and was worried that the extreme heat of Monday and the long time it took us to finish would have done him in. Not so! I told Tony I was not committed to doing MCM that if I got into New York then that was my fall race otherwise I may just do a few halves. He didn't care, he said he would just race with Iwan and then really have a chance at qualifying for Boston!! I died laughing at his spirit and enthusiasm, but man if he wasn't dead serious! Today he googled the BAA and found out all the info for the mobility impaired qualifying times!! My husband is officially a runner, he is hooked!!

Seriously though, I could never have gotten through this journey without your coaching and support. I cannot put it into words just how much this has meant to me. You two are incredible and I hope someday you both realize just how special and talented you truly are. I am honored and blessed to know you and have you in my life. Thank you, thank you, thank you!!

Coach Julie's 2012 Boston Marathon Report

For the past several years, Coach Julie and Coach Lisa have experienced the Boston Marathon together, capping off our version of a Girls' Weekend with a 26.2 mile run along one of the most renown and historic race courses in the world. This year the experience brought us some important insights into why we love to run. Here, in Coach Julie's words:

For most marathoners, the Boston Marathon is the holy grail of running. To run Boston, you must qualify, and to qualify, you must run a fast marathon. No exceptions. For that reason, runners throughout the world, inlcuding me, relish the opportunity to run the magical 26.2 journey from Hopinkton to Boylston Street. on Patriot's Day. The course, while beautiful and steeped in tradition, is challenging, to say the least. A net downhill first half, combined with a hilly second half, produces disastrous results for runners who fail to respect the elevation and terrain. Nonetheless, with the right training, the course is generally kind to those who execute a race plan that includes running conservatively for the first few downhill miles to preserve the quads for the last tough few miles of the race.

Each year at Boston, I've set a personal record on the course, but this year, in particular, I was intent to run the course in 3:15. I knew I had it in me, and with the big 4-0 looming this year. I thought this would be a great way to close out a decade of marathoning and my fifth Boston Marathon. Like so many other Boston-qualified runners, I started preparing for race day in mid-January. I logged more early morning miles than ever, pounded the track with unprecedented workouts, and plodded through miles of marathon pace (MP) miles to prepare for race day. My training was brutal at times, but rewarding nonetheless. I enjoyed the predicatibility, the feeling of completing a seemingly impossible workout at 5am before most are out of bed, and seeing improvements in my fitness as a result. As I started to taper toward race day, I was ready and excited to tackle the course and achieve my goal.

Unfortunately, springtime weather in Boston is unpredictable and can hinder the performances of even the most elite runners. Although temperatures on race day are typically cool and ideal for running, gusty headwinds and unseasonably warm temperatures are not uncommon. The forecast for Patriot's Day 2012 was beyond unusual--it was downright scary--78 at the start and 88 at the finish with some blazing sun added to the mix. It's a disastrous forecast for any large outdoor event, let alone a marathon comprised of runners who trained thoughout the winter in colder tempatures without any acclimation to the heat.

To their credit, the Boston Athletic Association (BAA) issued mutliple warnings to runners leading up to race day and even provided runners the opportunity to defer their race entries to 2013-an unprecendented move in the marathon's 116-year history. Marathoners are tough, though, and not many even considered deferring, and although I admit that I considered it for a moment, I decided that I would rather race the course on a bad day than not race at all. Like so many others, I fretted about how to tackle the race. How would I adjust my pace for the heat when I wasn't even acclimated to the heat? My race goal was no longer about time, as much as it was about finishing strong without injury--not quite the Boston I anticipated when I started training in January.

The weather weighed heavily on all of us as we gathered in Hopkinton on race morning, and unlike my previous Hopkinton experiences, no one seemed pumped to race. In fact, the BAA seemed to choose a lot of seemingly calming music to pipe through the music system, instead of its usual heavy metal music that's intended to energize the runners before the start. Clearly, the BAA was doing everything possible to encourage us not to race the course. As the clock approached the start time of the first wave at 10am, I noticed that I was sweating already, and I wasn't even moving! I knew this would be tough. Twenty minutes before the start in my futile attempts to control the situation, I placed ice packs on my back and core, tied a goofy Chilly Towel around my neck, and stuck a visor on my head to shield myself from the blazing sun I was about to run toward for the next few hours.

The gun went off, and I started running 15 seconds slower than my originally projected marathon pace. I felt okay and almost a bit confident. Maybe I could do this. By mile 2, I was sweating hard, and I knew any thoughts of slowing down slightly were out the window. If I wanted to finish this race, I would have to slow down significantly and respect the heat. I grabbed ice along the course, poured water on my head at every stop, and, of course, consumed electrolytes along the way. I took salt tablets every hour, a GU every 45 minutes, and hoped that my ad hoc nutrition and race plan would work. As I approached Wellesley, the screams of the girls were deafening, yet, in spite of the levity around me, I was not in a good place. I was still going too fast. I was way too tired, and I had a tough remaining half-marathon to go. I knew I had to leave my ego in Wellesley and forget about my pace. I recognized that, in spite of my fitness, I was not acclimated to the heat at all, and to finish, I had to run even slower.

For the remainder of the race, I measured my pace by my breathing only. If I started to breath heavily, I slowed myself down. I did not look at the others around me. I did not try to pass anyone. I tried to enjoy the course as much as I could, while focusing on my nutrition, hydration, and salt intake. I drew on my training, and knew that I would finish strong if I stayed steady. I thought of my kids and how I could use this experience to inspire (or lecture) them to keep going. I tackled Heartbreak Hill, and then, I knew I had a mere five tough miles to go. The temperature reflected on the clock--88 degrees.

Thankfully, my friend, Jenny, jumped in with me at mile 21. Originally, she was planning on running 7:20s with me for the last five miles to help me achieve my 3:15. Little did we realize that she would instead be running 8:30s with me, which is typically a slow training run for me, while I desperately tried to stay with her. I looked at my watch, and knew if I kept that pace, I would re-qualify the following year, thanks to my upcoming 40th birthday. We ran, I poured water, I drank Gatorade, I shoved ice in my clothes, and she kept me on track.

As I turned the corner on Boylston toward the finish line, I knew I was about to complete the hottest Boston Marathon in recent history and re-qualify for next year. Although it was not the PR I set out to attain in January, it was pretty epic, and a great story for years to come.

Congratulations to all Boston Marathoners who gutted it out on that course yesterday. Enjoy your ice bath and here's to a cooler 2013!

Fall Half Marathon Registration OPEN!

With our 10K/10-miler runners reaching their goal races this month, we’re already looking forward and planning for our next program, our 3rd annual Fall Half Marathon program. This 11-week program is for runners who are running at least three days a week with a long run of about 6 miles and a total weekly mileage of around 15 miles/week by the time the program starts. Whether you've already run a half marathon (or more!) and want to continue to work on your speed in a group setting, or you've just finished your first 10K and want to take your running to the next level, we will work with you to reach your goals. If you aren’t quite at this level yet but would like to train for a fall half marathon, talk to us about providing you with a build-up program to get you ready to start the group program by the end of June.

Our 2012 Fall Half Marathon program begins Sunday, June 24 with the goal of preparing runners to complete any of a number of fall half marathons, including the Parks Half Marathon in Rockville on September 9. The program includes a comprehensive training calendar, weekly group runs on Sundays at 7:30 a.m. from various locations in the Rockville/Bethesda area, discussions and expert presentations on topics such as strength training, stretching, injury prevention, nutrition and race preparation, a technical t-shirt, and group discount on entry to Parks Half Marathon as well as from RunningWarehouse.com. As with all of our programs, runners get individualized attention and follow-up throughout the program. In an effort to maintain this personalized attention, registration is limited so register early!

The cost for the 11-week program is $100, but until May 24 runners can take advantage of a discounted rate of $90. Recruit a friend who has NOT done one of our previous programs and pay just $85 each for a total of $170 (select “buddy option” from sidebar drop-down menu). Payment can be made online via PayPal by clicking the button below or on the right sidebar of our blog.

For runners who plan to sign up for the Parks Half Marathon, a well-organized and popular local half marathon, registration opened earlier this month and spots may fill up fast so we encourage you to register as soon as possible on the race website at http://www.parkshalfmarathon.com/

Contact us at the email addresses on the left sidebar with any questions or for more information. To enroll, select the appropriate Fall Half Marathon option from the sidebar on the right. Hope to see you in June!

Ladies Night at Potomac River Running

Ladies, come enjoy a chance to catch up with old and new running friends, grab a bite to eat and stock up on running gear at a discount at Potomac River Running in Rockville Town Center (http://www.potomacriverrunning.com/rockville-store-a3005). With warmer weather and spring/summer races coming up, now's the time to stock up on any gear or shoes you need, and on Thursday, April 19 from 7-9 pm, PRR is going to be offering all of our runners an additional 10% off shoes, gear, etc. (electronics and nutritional items excluded). Even if you don't need anything, come join us for free refreshments, gait analysis, sports bra fittings by Moving Comfort, lots of giveaways, and just a chance to catch up and connect with some running buddies-- check out what everyone looks like when they're not in their running clothes! We'd love to see you even if you can stop by for just a little while! Please let us know if you'll be able to make it-- hope to see you then!

Run Farther & Faster in the News!

We have been featured in The Town Courier, King Farm Chronicle, Washington Jewish Week and Rockville Patch.  Thanks to these publications and reporters for profiling us and Run Farther & Faster!

To read the articles, click below:

King Farm Chronicle Article

Town Courier Article

Washington Jewish Week Article
Rockville Patch