10 Weeks to 10K - 2020 Program Design

Due to the unique circumstances of the Covid-19 Pandemic, this year's training program  is as follows:

  • Maximum registration.Registration for the program will be limited to 50 persons plus ten coaches. (In 2019, 82 participants and 13 coaches participated.)
  • No designated in-person capstone race.In previous years the program has been affiliated with the Perfect 10 (10K or 10 miles.)  The Perfect 10 is accepting paid registrations and has a notice stating “We hope to see you out on the course in person on September 27th. However, if government guidelines regarding COVID-19 determine it best, the Perfect 10K/10Miler may be converted into a virtual race.” We have certainly enjoyed the race in previous years, however, we feel that the race fee would be excessive, should the event go virtual.  Additionally, some participants might be inclined to opt out of an in-person group race due to COVID concerns.  Therefore, instead of encouraging participation in the Perfect 10 this year, we will instead strongly urge each participant to run and continuously time any 10K or 10 mile course of their choosing, either an in-person race or a solo run, on any day from September 26 to October 18, as their capstone accomplishment of the program.  Those who report their finishing time and date of completion to us will receive a certificate.  
  • The 10 Weeks to 10K program lead reserves the right to cancel the remainder of the program at any time before or during its commencement, if, in the sole judgment of the program lead, any of the following occur:
  • State, local or federal guidelines that are substantially in conflict with the program are issued;
  • The behavior of participants and/or coaches deviates substantially from the safety policies established, and the program lead and coaches are unable to address the deviation to their satisfaction; or
  • One or more program participant(s) and/or coach(es) reports positive COVID test results to the program lead, and continuation of the program is deemed to present a significant risk of further spread.

In the event that the program is canceled, the program lead may elect to continue it as a virtual program, with each individual completing training runs or walks on his/her own.  In the event of cancellation after the second program meeting, the major expense of ordering T-shirts will be incurred, and refunds will not be made to participants after that time.

Candidate meeting locations and courses:

  • Lake Audobon Pool at Twin Branches.There are nearly 30 parking spots in the pool parking lot, with overflow parking on Twin Branches.  An out-and-back course of Twin Branches to Glade towards Reston Parkway provides a distance of three to five miles with substantial evening shade.
  • Hunters Woods Elementary School (alternative:Hunters Woods Shopping Center).The parking lot provides sufficient parking, and could be used until the school year begins.  Colts Neck to Quorn, left to the T at Quorn, and back is about 1.7 miles and nicely shaded, and a Paddock Road/Steeplechase route passing Hunters Woods pool provides additional mileage.  
  • Lake Fairfax Park.Roads with sufficient width within the Park, as well as adjacent roads (Blaze, Dasher, Hunt Club, Ring, and portions of North Shore) will allow a three mile course.

Hunters Woods Village Center (HWVC) – 5 Mile Run

        Street Map                                                                            Measured: 5 Miles

Directions:

  • Start in West end of the parking lottowardColts Neck Dr. heading to the Reston Community Center (RCC).
  • At the RCC, turn right through the townhouse parking lot to the path through the tunnel under Glade Dr.
  • Bear right on the path uphill to Colts Neck. Turn left on Colts Neck.
  • At the Hunters Woods Elementary School, turn left on Steeplechase.
  • At the path crossing, turn left and follow the path through the Glade.
  • At the Marker Post Y intersection, bear right (Mile1.25) and continue.
  • At the next Marker Post intersection bear right (Mile 1.5)
  • At the Marker Post 21 intersection, continue straight ahead crossing Sopstone Dr.
  • At the bridge intersection (Mile 2.46), turn left and follow the path up the hill to Hunting Horn Lane, then left up Acton Dr. to Glade Dr. Left on Glade.
  • At Quartermaster Lane, turn right down the hill to Spyglass Cove Lane to pick up the path on the right heading down towards Lake Audubon.
  • Turn left and then immeadiate right across the bridge to pick up the Snake Den Branch Trail. Turn left on the path. Bear left and the next Y and continue to the left.
  • Down through the tunnel under Soapstone Dr. Continue on the path till the intersection to the right down to the bridge crossing the stream, then left on the path keeping the stream to the left at intersections. 
  • Approaching HWVC, just before the tunnel under Colts Neck, take the path on the left up to the HWVC parking lot.

(Click on the map for larger image)

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RMR Training Program (New!) 2020

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12 weeks to 13.1 miles!  Starting Saturday, January 11, 2020, an all new training program will be led by run-walk coach Liz Badley. The program starts January 11 and finishes with the Runners Marathon of Reston on April 5, 2020.  The Program meets at the same time (8 am) and the same place as the regularly scheduled Saturday Club run - See the Calendar.

Hello Runners! 

 
 
You can make a copy of the sheet and make your own notes as we go through the season! There are three links from Jeff Galloway's site on there! Please take a look at the Magic Mile one. There is a lot of great information on there!
 
I am sorry that I wasn't there this Saturday! I successfully completed my 4th WDW marathon challenge weekend! It was a fun, scorcher! The thing that was reaffirmed for me was that the Galloway Method WORKS! It allowed me to readjust my race plan when the temps rose into the 80s before the sun came up with high humidity and still finish while enjoying myself! It's one of the reasons Disney works with Jeff. His method works for everyone, from beginners too those looking too get faster!!
 
In fact, people who have straight run a half marathon in the past can expect to drop around 7 minutes on average using the Galloway Method!
 
Please take a look at all the links. The biggest thing to remember, as we train, is the only way to finish (or get faster) is to say uninjured! This plan may seem conservative, but it will help you reach your goals this season!
 
I have started a Facebook Group so that you can ask questions and have added my training partner and a few other girls that can help answer any questions you might have moving forward!! Please join and have FUN! Remember, if you have a question, then other people probably have the SAME question!
 
 
Easy runs should be so easy that you can go on with your day with no soreness or tiredness! They should actually energize you! +2-3:30 per mile
 
Workouts (intermediate runners) should be hard, but each rep should be successful. If its not, slow down or take more rest.
 
Walking counts - time on your feet matters.
 
And I will leave you with this: I race the half and full in the 7:30-7:45/mile range and do my long runs around 10:45/mile. So lets say you have a goal of a 10/mile for the half, you will want to do your long runs at 12:30+ per mile.
 
I'm looking forward to helping you all achieve your goals this season!

Registration is now OPEN.

 

Coach Liz

As long as the Corona Virus remains  a dangerous threat, it is essential for individuals to follow the current government guidance,  as well  common sense safety protocols for group activity and mandatory for participants in Reston Runners runs and walks. 

Reston Runner Group Activity  

While current local regulations allow gatherings of up to 50 people, and outdoor exercise, properly distanced, is considered relatively safe, the Corona Virus remains a dangerous threat. To promote a safe return to group activity, the Club Board has set forth the following framework based on guidance from the Road Runners Club of America (RRCA), developed in partnership with the Chicago Area Runners Association, which all participants are expected to adhere to.

  • Intially, meeting locations will be limited to those courses that allow safe distancing, both at the start/finish, and along the course itself (6 feet,  but 10 feet while running).
  • Bring your own hydration (bottles/packs). The Club is suspending water support. Do not share personal items.
  • To promote safe distancing, there will be no general announcements at the start. Look for updates on the Website and eNews.
  • Do not particpate if your are feeling sick or ill, or have a fever, or if you have been in contact with someone that has had Covid-19.
  • Make a careful decision about particpating if you are in a high risk category (age or underlying medical condition).
  • Do run single-file, not two abreast unless there is ample public space to do so.  Don't force others off of a sidewalk or trail by hogging the space, or block access to restroom or buildings.  Be considerate of others. 
  • Don't spit or “nose rocket” your nose in public. Bring along tissue.
  • Do wash your hands or use hand sanitizer after using a port-a-john.  As a reminder, prepare for limited access to public restrooms or water fountains.
  • Post run/walk socializing will be limited to outdoors, maintaining safe distancing. 

In attendance:

Marcy Foster, President

Mike McCord, Vice President

Cailin Clinton, Member at Large

Mary Goebel, Director of Walking Programs

John Koss, Secretary

Catherine Nelson, Member at Large

Pablo Raffo, Member at Large

Mary Shedlock, Treasurer

Old Business 

RRCF Donation:The Board discussed the Runners Marathon of Reston (RMR) recommendation to transfer $7000 to the Reston Runners Community Fund (RRCF). The RMR committee is confident that funds remaining after that transfer will be sufficient to pay any expenses for the 2020 race.  The Board agreed to the $7000 transfer to RRCF.  

Board responsibilities:A recommendation was made to strengthen and formalize the oversight responsibilities of the Board.  In particular, oversight of finances is needed to meet the Board’s fiduciary responsibilities.  Additionally, an opportunity exists to strengthen succession planning and increase the coordination of programs with the Board and the uniformity of the Club’s practices in presenting our programs.  The RMR already has a governing committee and would be excluded from this process. Four areas of responsibility were discussed:  Finance, Governance, Programs, and People (to include succession planning.)  Marcy, Mike, and Catherinewill discuss possible approaches and return recommendations to the Board.

Publicity: We will ask PRR if we can leave RR flyers.  Action to be assigned.

Documenting plans and materials for Club annual events and programs.Catherine and Cailinwill collect descriptions of program plans and records from current program leads.  The descriptions, related materials and tools will be posted on the Club’s Google documents repository for use by incoming program/event leads. 

Succession planning:  New leads need to be selected for the Pool Party and the Women’s Training Program.

New Business:

Special Event Pages:  Bill D’Agostino visited the meeting to discuss his proposal for a web page(s) on which Reston Runners members could add events they planned to participate in. The page would allow other club members to find out who will be participating in an event, prior to the event. After the event, participants who listed themselves on the page could post their results and if desired, view the results of others. 

The Board discussion addressed several issues that would need to be addressed, including restriction of access, especially for individuals adding content to the pages, and maintenance.  It was suggested that the capability Bill proposed could be implemented more readily on Facebook or Meetup than on the website.  Pabloagreed to consider the idea and put together a list of options to implement it.

RRCF Update:  Mike presented an update on RRCF activities. The RRCF will be increasing its community outreach and support beyond the scholarships that have been offered to high school students at Herndon and South Lakes high schools.  A donation was recently made to Dogwood Elementary School for the Dragon Dash 5K race and is featured on the Web site. The RRCF will be seeking additional opportunities to support elementary and high school track and cross country teams, and fun runs.

RR Logo Contest:  More than 40 logo entries were received. Mary Shedlock is consolidating them for review by the Board.  Each Board member will individually select the top five logos recommended for further evaluation, and Marywill select a smaller set of logos from that processfor review by the Board and presentation to the general membership for a vote. 

Improving course descriptions.Mike presented for comment a sample of an amended course description for an existing course – the Reston South Commuter Lot 10 mile run (street). He incorporated additional cues, especially the numbered Reston Association (RA) trail markers and accumulated distance at each turn.   He also added references to the RA trail name(s) (Turquoise Trail, for example) and a link to the RA trail map.  All present thought that Mike’s amendments were an improvement, and agreed that updating courses with such information would be useful.

10 weeks to 10K program:John circulated the results of the post program survey.  The Board agreed that the program should be continued next year. John identified the following recommendations based on comments made by respondents:

  1. Consider increasing distance over the program durati
  2. Consider selecting a venue for the last 3-4 weeks that has better lighting, since it gets dark before the slower participants finish.
  3. Consider a post-program happy hour or party.

Thanksgiving Turkey Trot.  The Club will be holding its traditional 5K cross country style race on Thanksgiving morning.  Dennis Hayswill obtain a permit from Lake Fairfax Park. Marcy will look in the locker to find items that can be awarded as prizes, and will procure pies and wine for the winners.

Glory Days fundraising policy change.  Previously, Glory Days had an open-ended program of making donations to Reston Runners of a small percentage of any restaurant checks presented by the Club to Glory Days.  This policy is being discontinued.  If the Club wishes to partner with Glory Days on fundraising, a specific date and duration will need to be established.

Winter Training Program.  There have been numerous requests for the Club to present a winter training program to follow the Womens Training Program and the 10 Weeks to 10K program. Shandila Collins will co-lead a Winter Training Program that will meet concurrently with the Club’s Saturday 8 am runs.  Liz Bagley is going to prepare a training plan.  The training plan is expected to be focused on preparation for the RMR half marathon.

Holiday party:  Mike McCord and Donna Rostant are having the holiday party at their house on December 21st.  Help will be needed for setup between 3:00 and 4:00 pm.

Treasurer’s report: The present balance is $12,064, not including the two CDs. The Board agreed that it would be best to find a qualified member willing to prepare the tax return as well as the 501(c)3 report.  Pablois checking with an individual who could do this.

Annual Meeting.  The annual meeting date will be February 15th.  Nominations will be offered and reviewed for the Green Jacket award.

Future meeting schedule:The next meeting will be on Saturday, December 14that 9:30 am.

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