| Membership |
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01-01-2011 - 12-31-2012
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| Women's Distance Festival 2012 |
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06-23-2012
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| JFK50 Pre-Race Dinner 2012 |
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11-16-2012
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| JFK50 Post-Race Breakfast 2012 |
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11-18-2012
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| Mon May 21 @ 6:30PM - 08:00PM Women's Training Program Begins |
| Thu May 24 @ 6:30PM - 07:30PM WOD Trail Run from PRR/RTC |
| Sat May 26 @ 8:00AM - Newbridge Pool |
| Willard Fraize (6) |
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| Brian Kent (6) |
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| Tim Cohn (5) |
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| Chris Dettmar (5) |
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| Selemon Getachew (4) |
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| Jenny Trojan (2) |
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| Donna Rostant (3) |
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| Jennifer Trojan (2) |
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| Beth (2) |
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| Jon Norris (2) |
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Programs
WTP Speaker Jeanette Dumbrell on Apparel | 
Jeanette Dumbrell Speaker Women's Training Program Monday, May 14, 2012 Jeanette Dumbrell is the apparel buyer for Potomac River Running stores and she talked to us about clothing. Her story is interesting because she kicked a 15- year smoking habit when she began running at age 29. Prior to that, she did not realize that running was a "real" sport. She started slowly, barely able to complete one mile. With persistence, she built her mileage and entered her first 5K, which she walked/ran. She noticed that she would feel pretty good after her runs and was motivated by the small improvements she could make over time. Instead of looking around at the faster runners and telling herself that she could never run longer and faster, she said, "Why NOT me?" Her early marathons took 5 ½ hours to 4 ½ hours to finish. Dedication and determination has made her faster, and she has a marathon PR of 3:06. Running has changed her life and has allowed her to meet interesting people, making lifelong friends. Bras No matter what your cup size, we all need a supportive bra when running. If there is movement, the bra is not doing its job. The connective tissues in the breasts that attach to the clavicle and help maintain structural integrity are Cooper's ligaments. They are easily damaged/stretched and they do not bounce back; thus causing breasts to sag. A good bra prevents this from happening. Our sports bras last only 6 to 12 months. They should never have a birthday! Try marking them so its age can be tracked, or buy them on your birthday so you know to replace before your next birthday—and get a gift for yourself! Our sweat contains ammonia and salt that break down the fabric and elasticity. Older sports bras, unless in very poor shape, can be saved for alternative activities like yoga, walking or weight training. When buying a bra, it is important to get measured for cup size. Once you find some choices, try them on and look in the mirror to make sure the bottom band does not rise in the back; rather it should evenly encircle the upper body. While you are at the mirror, jump up and down—if there is movement, the bra doesn't fit. For cup sizes C and larger, you need a bra with a back fastener, not a pullover style. Don't try using 2 pullovers to make up for not having a fastener because it doesn't work! Adjustable straps are an important feature because the length from shoulder to breast will vary on everyone. For those with A and B cups, bras with the racing back, pullover style tend to work better. For all sizes, you should only be able to put one finger's width under bottom band. Make sure the bra chosen fits correctly on the first set of clasps. Over time, with wear, you can still tighten it. Jeanette showed some nice styles made by Moving Comfort. She held up one of the most supportive bras on the market, made by Enell, which zips up the front. It is the type Oprah Winfrey wore when she ran the Marine Corps Marathon. We have many great bra options. They now have wicking material and seamless construction. Built-in cups remove the "uniboob" look and feel. Our sports bras do need some special care to prolong their life. They should be hand-washed or on the gentle cycle and not put in the dryer. The dryer heat will break down the elasticity faster. Clothing When Jeanette began running 13 years ago, there was a serious lack of glamour in running apparel! She recalled running her first marathon in navy and grey masculine-looking clothes. Happily, all that has changed. The technology innovations have made clothing feel better and work better for our active lives. No more cotton, which because very heavy when wet with sweat! Technical clothing wicks moisture away from the body and disperses it into the air. They have ergonomic seaming where the seams are moved away from the movement areas to prevent chafing. Also, the seams are woven to overlap and lie flat on the skin to prevent uncomfortable rubs. The material is lighter weight and helps us in both cold and hot weather. Jeanette brought a selection of clothing, from bras to shirts and jackets, to shorts and skirts to show to participants and to inspect after. The key when running outside is to be visible. We live in a dense area and the more visible our clothing, the better chance inattentive drivers will notice and avoid us. If you run in the morning, drivers typically are looking for a break in traffic, not necessarily at people on the street, so be bright and beware. There are nice choices of bright, high-visibility garments. They have reflective hits, which are silver strips, usually placed around pockets, zippers, and on the back. When heading outside for a run, Jeanette suggested dressing for 20 degrees warmer than the air temperature. For example, if it is 40 degrees outside, then dress as if it is 60 degrees. It might be slightly uncomfortable at first, but the body will warm up nicely after the first mile, and you won't be stuck with layers of extra clothing to tie around your waist. A wonderful garment to have is a thin jacket. They are on the pricey side, but worth the investment. They have desirable features with the lightweight fabric, a hood packed into the collar, wind and water protection, and fold up into a small pocket- sized carrier that you can clip to a zipper pull or loop on your clothing. These types of jackets will keep you surprisingly warm in cold temperatures. Jeanette was kind to stay and answer individual questions. She also conducted bra fittings and several women stayed to look at the various styles of clothing and bras. UPDATE: Jeanette contacted a co-director and is offering a special WTP bra-fitting event at Potomac River Running Reston store on Wednesday, June 6! Check the WTP Facebook site (http://www.facebook.com/#!/RestonRunnersWomensTrainingProgram) and the eNews for more details! by Mary Klaff Last Updated (Tuesday, 15 May 2012 21:32) |
WTP Speaker Dee Maki on Shoes |
Dee Maki Speaker Women's Training Program Monday, May 7, 2012 Dee Maki is the store manager of Potomac River Running (PRR) in Leesburg and came to speak about running shoes. She began her talk by asking how many women had been to a run specialty store to be fitted for shoes. She was pleased to see so many hands raised. In her line of work, she has often been asked by customers why the less-expensive running shoes at Costco or other big-box stores aren't just as good as what the running stores sell. Those stores do not sell performance running shoes. The (lower quality) materials do not absorb the shock and they do not provide stabilization if needed. Going to a store like PRR provides quality service to ensure the right shoe for each individual. The experts scan your foot for size and assess the footstrike by watching you in motion. Then you have a conversation about your running or walking needs. Once the type of shoe is determined, the sales representative will bring out several samples and find the right fit. Three Types of Shoes The type of shoe for you varies by your footstrike. The sales rep will watch you on the treadmill and see how you naturally land while running; the "heel to toe-off" motion. If you tend to stay in the middle of the foot, then a neutral shoe is indicated. This type of shoe is all about cushioning the foot and protecting from the shock of ground pounding. It does not offer stability. If you land on the outside part of the foot and rolls the foot too far inward, called overpronation, then a moderate stability shoe is recommended. This type of shoe has an added material in the sole to prevent overpronation. If the footstrike shows the foot not only overpronating but with the knee rotating inward, then a motion-control shoe is warranted. This provides a high degree of stabilization and is also recommended for people with flatter arches. Size and Color Our feet swell when exercising, especially during the summer. Distance runners will often lose toenails because of pressure from the toebox of the shoes. These problems can be avoided with the right fit. Shoe experts recommend we wear running shoes 1 to 1½ sizes bigger than our normal shoe size. These days, there are lots of wonderful color choices in athletic shoes. IF that is important to you, then buy a pair in your favorite color....but wear them for fun. Do NOT go by color when it comes to your running shoe. It should strictly be about comfort once the proper type of shoe is determined. You can always ask if the shoe comes in other colors, and perhaps the salesperson can special order it for you. Socks No 100% cotton socks! Try a couple types of technical socks until you find the brand and thickness that works well. Technical socks have wicking material to pull the moisture away from the foot and they don't slide down the heel. Minimal Shoes We've all seen those lightweight, barely-there shoes that have been popularized through the barefoot-running craze. There is a whole range of products on the market that embrace this concept. They tend to have almost no heel height, a small amount of cushioning (maybe 4 mm) and no support. The idea is to encourage forefoot landing, which is the preferred and more natural form. It is alright to have a pair of this type of shoe to use for a smaller percentage of your overall running. The bulk of your running should still be with a properly supportive running shoe. Walking vs. Running Shoes About half of the visitors to PRR stores say they are walkers or "not real runners." These customers should be fitted for running shoes because they serve the both purposes just fine. "You can walk in a running shoe, but you cannot run in a walking shoe." What About Orthodics? You should bring in your custom orthodics and the sales rep will replace the shoes' manufacturers insert and test for comfort. They always begin with a neutral shoe to see how it feels since the orthodics themselves are designed to correct footstrike issues. Dee summed up her talk by taking a last question about how long shoes last. The prevailing theory is to replace them every 300-500 miles. That is a big span of miles. You can't always tell by the wear signs on the shoe. Listen to what your body tells you. If you finish a run and notice the bottom of your feet are sore, or maybe a knee is starting to tweak, perhaps it's time to replace them. Good running shoes are designed to minimize running related issues such as sore IT bands, runner's knee, plantar fasciitis or strained hamstrings. Sometimes a shoe change is the answer when the problems begin.
by Mary Klaff Last Updated (Tuesday, 15 May 2012 21:31) JFK50 Post-race Breakfast Signup 2012 |
JFK50 Sunday Breakfast & RecapReston Runner Team (and family & friends) Sunday Breakfast Blueberry Hill Common House, Vienna, VA Sunday, Nov 20, 10:00 - 12:00 a.m. This will be a full-service breakfast! No need to bring anything but your refreshed selves and your stories. Wear something suitable for a group picture (your JFK shirt). Breakfast Cost (payable at on-line signup): Adults; $15; Children (under 12): $6 To help us plan, please fill in and submit the signup form below. If your plans change, please notify the Reston Runners JFK50 Coordinator, This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
Last Updated (Monday, 23 April 2012 20:17) JFK50 Pre-race Dinner Signup 2012 |
JFK50 Prerace DinnerReston Runner Team (and family & friends) Pre-Race Dinner Clarion Hotel, 901 Dual Highway, Hagerstown, MD. Friday, Nov 18, 6:30 - 9:00 p.m. The food will be a familiar pre-race pasta feed with salad, garlic bread, pasta (meat sauce and non-meat sauce) and beverages and dessert. Reston Runner shirts, drop bags, iron-on names, maps and instructions will also be available at the dinner for those who missed the earlier meetings. Dinner Cost (payable at on-line signup): $20; Children (under 12): $10 To help us plan, please fill in and submit the signup form below. If your plans change, please notify the Reston Runners JFK50 Coordinators, This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Payment will be collected, via PayPal or credit card, during this on-line signup.
Last Updated (Monday, 23 April 2012 20:42) 2011 - Jordan Applebaum |
2011 Experience Article - Jordan Applebaum
Read Jordan's report on his blog: http://runj.blogspot.com/2011/11/jfk-50-mile-race-report.html |
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