Coach Julie's Top 40 Running Tips

Since the hill I am supposedly heading over is expected to arrive in just a few days, it's time to list my top 40 running tips before my impending senility takes over and prevents me from remembering said 40 tips.  So, in no particular order, here are the 40 running-related nuggets I've accumulated while running (and not running) during the last decade:

1.   Running should not be your life, but your life will improve from running;
2.   Running gives you the courage to take risks in other facets of your life;
3.   Although running alone is peaceful and thought-provoking, running with others is much more fun;
4.   While running with others, your runners' high may cause you to reveal private thoughts;
5.   Make sure the person(s) with whom you choose to run can keep those private thoughts (see #4);
6.   Running often dissipates anger, minimizes personal conflicts, and erases negative thoughts;
7.   Running makes you a better parent and spouse (see #6);
8.   Running while parenting young children requires time management and self-discipline;
9.   Regardless of the distance and your stage in life, if you run, you are a runner;
10  Moms should never feel guilty for taking time to run;
11. Personal records can be obtained after pregnancy and childbirth (see #8);
12. Too much running will cause injury;
13. Cross training is an essential component to injury prevention (see #12);
14. Core work is not just for a bikini body;
15. Running helps you appreciate your body, regardless of your bathing suit preference (see #14)
16. Marathons are like childbirth--as soon as you forget the hell, you want to do it again;
17. Personal bests are not just about your time, but also about your willingness to try and fail;
18. Helping others achieve their goals is sweeter than achieving your own goals;
19. Always run at your own pace and not the pace of others--this applies in life, too;
20. A new running outfit helps you run faster;
21. Running brings people together, regardless of their interests outside of running;
22. Runners are typically the nicest and most supportive group of Type A people out there;
23. Although racing is an individual sport, training is an underrated a team sport;
24. Eat to run; don't run to eat;
25. Foam rollers are essential for any over-30 runner who wants to keep running;
26. One cannot tell a book by its cover--runners come in all shapes and sizes;
27. Kids watch what we do.  Runners' kids tend to run and be active;
28. Kids don't do what we say.  Runners' kids do not respond well to parental pressure;
29. Weather can derail the best-laid plans;
30. It's never a great idea to attempt a PR marathon in temperatures above 70 (see #29);
31. It's not a great idea to run two marathons in one month (see #30);
32. 5Ks are a great measure of one's fitness and are underrated;
33. You don't realize how much you need a coach until you no longer have one;
34. One day, we will no longer be able to run, so appreciate the bad running days;
35. Never start out a race too fast, regardless of the distance--you'll crash and burn;
36. Stop avoiding hills; they make you a stronger runner;
37. Befriend the track and make it a habit--you'll get faster;
38. Running is unpredictable, just like life...cherish the gift you have and those who tolerate it;
39. Thank your spouse and children regularly for tolerating your gift;
40. Look back on your mistakes and use them as a means to improve..in life and running.

Here's to a new age group!

Coach Julie

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!

Fall 5K/10K Program Registration OPEN!

Join Run Farther & Faster for our next session of our popular Fall 5K/10K Group Training Program!  Beginning on Sunday, September 23, this program is for aspiring runners as well as experienced runners.  Our personalized coaching in a group setting allows you to get the benefits of one-on-one coaching, tailored to your experience and goals, with the camaraderie of group runs.  Whether you are just getting off the couch or aiming for a personal record at the 10K distance, our priority is making sure that you progress at your own pace towards your own goals. 

Under the direction of top locally ranked runners and Road Runner Clubs of America (RRCA) certified coaches, runners will work on building their endurance to complete the 5K or 10K distance.   Experienced runners can also work on improving their race times through targeted speed work.  The program targets the Veteran’s Day 10K (Sunday, November 11 in Washington) and the TLC King of the Road 5K (Sunday, November 18 in Rockville).  The popular Rockville 5K/10K will also be an option available on the training schedule.  Weekly group runs take place on Sunday mornings in the Rockville/Bethesda area and participants in this 8-week program will also receive a detailed training calendar, comprehensive coaching, information and guest speakers on running-related topics, discounts on running gear from RunningWarehouse.com, a technical running shirt and more!

Cost for the 8-week program is $60 until Labor Day; $70 after September 3 (registration fee does not include entry into the 5K or 10K race).  Recruit a friend and save with our buddy rate- if at least one runner has not participated in a Run Farther & Faster training program before, two people can sign up together for $100, saving $10 each off the early registration rate!  Register at www.runfartherandfaster.blogspot.com by selecting the individual or buddy registration option from the pull-down menu on the right sidebar.

Please contact coaches Lisa Reichmann (lisa_reichmann@yahoo.com) and Julie Sapper (jegossma@hotmail.com) for more information.

Helping Suburban Hospital Employees head in a Healthy Direction

Today we had the opportunity to speak to employees at Suburban Hospital as part of the Hospital's Healthy Destinations program, presenting a seminar on how to get off on the "right foot" with a beginner running or triathlon training program. In its fifth year,the Healthy Destinations program won a “Worksite Innovation Award” from the American Heart Association three years in a row. The AHA’s “Fit-Friendly Companies” program and the “Worksite Innovation Award” recognize companies that inspire change by finding innovative ways to promote physical health in the workplace.  As part of the program, employees can earn prizes and recognition by exercising, attending presentations and setting and achieving fitness-related goals.  We love seeing employers put resources into helping support their employees to get, and stay, active and healthy and look forward to helping Suburban expand the program offerings.  Contact us if you'd like us to visit your company to help leadership and employees understand how easy and fun (and beneficial to health insurance costs) it is to get active in the workplace!

Half Marathon Program Starts Off Strong!

This morning we welcomed returning and new runners to our popular Half Marathon Training Program.  We are excited to help 30 runners, including several from Girls on the Run's SoleMates Program, achieve their mutual goal of finishing a half marathon this fall.

After a program introduction and 7-mile run along the Millennium Trail (including the love-it-but-hate-it "Tower Oaks Hill"), we were joined by Rachel Miller of ProAction Physical Therapy for a primer on the importance of core and hip strength to healthy, injury-free running.  We consider Rachel to be a top expert in running biomechanics and were honored to have her work with our runners for a hands-on demonstration of the proper way to engage key muscles while performing strengthening exercises.   

We are looking forward to getting to know all of our runners over the coming months and to working with them one-on-one in addition to within the group runs to help them Run Farther & Faster (and stronger)!

Inspiration- Coach Lisa's Blackwater Duathlon Race Report

After running for over 10 years, I decided to mix up my training and transition to multisport (triathlon, duathlon) events in 2008 even though I had never swam competitively and had a 20-year old road bike that weighed more than a small child.   While I’m a strong runner, cycling and particularly swimming do not come as easily for me so I never take for granted when I place in my age group in a multisport event as I did yesterday at the Blackwater Duathlon, qualifying for Team USA at the ITU Long Course Duathlon World Championships later this year.  It was a great day for me, not because I achieved my goal on a challenging course, but because I witnessed my friend and our client, Yaniv, achieve his own goals of finishing a long distance multisport event, something he could not even have imagined doing a year and a half ago when he weighed 368 pounds and decided to change his life through exercise. 

“I'm still overwhelmed with emotion after yesterday's race. Not only was it the most challenging race I've done taking 6:17 nonstop to complete but it was so amazing. The support I got from so many people was wonderful. People calling out my number and telling me I'm doing great, hang in there, one guy called me a hero, I got high-fives by many.  Even though I was in last place from the start, I felt like a winner. It was so nice of the support crew to stay in the heat until I reached them to give me water and to cheer me on. And then when I got the police escort with the lights on and him driving beside me was very cool. As I approached the finish line, everyone that was around came in to greet and congratulate me with hugs and handshakes. It was so moving. I must've cried for about an hour afterwards. Of course, I want to thank you again for always being there for me with support and encouragement. I may not be the typical racer but I will continue to give 100% and never give up.”

As an athlete who has accumulated many awards and rankings throughout my running and multisport careers, I often hear people say I am “inspiring.”  I am always a little uncomfortable with that word, because medals and trophies don't make someone inspiring and for me, most days training is enjoyable.  I don’t have to force myself out the door.  While I wouldn’t say it always comes easy, running is natural for me.   I find inspiration from the runners and athletes who keep on pushing when the going gets tough.  Yaniv is one of those athletes. 

After setting and achieving a goal of running a half marathon in 2011, Yaniv set his sights on completing a half iron distance triathlon (1.2 mile swim, 54-mile bike, 13.1 mile run) in 2012.  Unfortunately, the best laid plans of mice and men often go awry.  Yaniv had signed up for the DC Triathlon as a warm-up for the new National Harbor 70.3 Ironman triathlon and began training in earnest in early 2012 before finding out that not one, but both of these races were cancelled for various reasons.  Not to be deterred, and already well into his training, Yaniv decided to substitute the Blackwater Duathlon for these longer distance races.

The Blackwater Duathlon was designated the USAT National Championship and was thus the qualifier for the International Triathlon Union (ITU) Long Course World Duathlon Championships.  This means that anyone who wanted to qualify for Team USA and the opportunity to compete at the World Championships in Zofingen, Switzerland needed to come complete the 10K run/70K bike/10K run course in Cambridge, Maryland- the same location for Eagleman 70.3, where “the conditions are both demanding and challenging; heat, winds…and no shade.” 

Because it is a national qualifier, the majority of athletes racing at Blackwater are serious competitors: they come to Cambridge with high tech gear, time goals and their game faces.  These focused competitors can often be overheard worrying about finishing high enough in their age group and under an ambitious goal time.  It’s easy to forget that we’re all so lucky to be out there able to race.

Yaniv’s only worry was finishing before the time cut-off for the course.  Because of the design of the course (out and back on the runs and a double out and back on the bike), I was able to see Yaniv at several points along the course.  From the first time I saw him, he wasn’t just at the back of the pack, he WAS the back of the pack.  I shouted encouragement each time I saw him, hoping that he would keep his goal- finishing within the time limits- in sight and not get frustrated as he fell behind the other racers.  I kept thinking of a saying I had seen on a friend’s Facebook page: DLF>DNF>DNS.  Dead Last Finish is greater than Did Not Finish is greater than Did Not Start.  I hoped Yaniv would realize that just by being out on that course, he had already won.

Based on when I had seen Yaniv along the race course, I calculated he’d be off the bike, into transition and off on the second run 30 minutes before the 12:00 cut-off for the second run.  Like clockwork, Yaniv rounded the corner and pulled into transition right at 11:30.  Plenty of time to spare, but as we watched the race officials calculating how long it would take him to return from the second 10K run, and it became clear he’d be out on the run course by himself for at least part of the time, I worried that they’d dismantle the finish and “close up shop” before he returned.   

I should have known better than to worry- the Blackwater Duathlon was put on by TriColumbia, an organization founded and headed by Robert Vigorito who embodies the spirit of multisport.  “Vigo,” as he’s known, can be found connecting with every athlete on race day, congratulating as many racers as he can in person, and taking a special interest in personal stories.   Throughout the day, he reminded all finishers that “finishing is winning.”  The race crew left up the water stops, finish line, and timing mats and race volunteers stayed out on the course and at the finish to make sure Yaniv had a proper welcome when he finished.

Yaniv sent a message to the race director thanking the organization for supporting even the last finisher, and this was the response:

As the race director, you are the reason we do races. There is nothing more satisfying then for our team to help people accomplish a goal. I read your email to the team and there was not a dry eye. Congratulations on a fabulous race--you are a winner!!! I took this picture with my phone--but thought you would enjoy it. Keep training safe and best of luck in your future races!

For me, THIS is what inspiration is made of.  

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!