Fall 5K/10K Sunday morning program off to a strong start!

We had a perfect morning to kick off our Fall 5K/10K Sunday morning group training program, waking up to a cool, dry autumn morning- a welcome change from the hot, humid weather we had this summer.  This is our largest program to date with 50 runners, including many returning RFF alumni, friends and family inspired by runners from our past programs as well as new faces!  Erin Linton, another RRCA certified coach, joined us to lead the runners along the Millennium Trail from Wootton High School.

Following the run, Rachel Miller of ProAction Physical Therapy and an expert in treating runners demonstrated some effective stretches, strength exercises and answer questions about avoiding injury as runners ramp up their mileage towards their goal races later this season.  As always, Rachel was a popular speaker and even the veteran runners in the group took away helpful information.

Side planks are an easy and effective way to build core strength

We love the energy and enthusiasm of this new group of runners and look forward to helping everyone reach their goals over the next several months and beyond!

Fall Friday Morning 5K Program- Registration Open!

Take some time out of your busy life and focus on accomplishing a goal of your own!  Whether you want to complete a race, improve your fitness or just get some exercise with friends, join experienced, supportive coaches and new friends for a 6-week program designed to help you learn to love running.   

ALL levels welcome!  New runners will work on building their endurance, starting with run/walk intervals.  More advanced runners can work on improving their 5K race times or working up to the 10K distance.

We are certified coaches and accomplished, ranked runners, but more importantly we are busy moms of young children who understand the challenges of fitting fitness into daily life.  We’ve guided hundreds of runners of all ages to accomplish what they once thought impossible.  We work with all runners to make sure that you are progressing at YOUR pace.  You’ll get the benefits of individual coaching with the support and encouragement of the group setting!

Program details:

•             Weekly coached group runs on Friday mornings at 9:45 from B’nai Israel, 6301 Montrose Road, Rockville.  Group runs begin Friday, 9/14 and continue through Friday, 10/19

•             Comprehensive 6-week training calendar

•             Information on running-related topics such as stretching, strength and injury prevention

•             Discounts on local races and on gear from RunningWarehouse.com

•             Guidance and encouragement from certified, accomplished coaches

Cost for the 6-session program is $60/person (does not include race registration). Register with a friend and if at least one of you is new to the Run Farther & Faster programs, you can save $10 each and register for $100 for both of you ($50/each). 

Register by selecting “Fall Friday 5K” or "Buddy Option- Fall Friday 5K" from the drop-down menu in the right hand sidebar.  Contact us for more information!

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!