YIM Lucky13logo
 
Our 2nd Annual "YIM Kids Fun Run & Party" will be held on our last session date:  August 25th at 9:30am!  We need a whole lot of volunteers to carry this super fun event off!  
Our race and party will be held at the Lake Fairfax Picnic Pavilion at Lake Fairfax Park (near the intersection of Baron Cameron Ave and Leesburg Pike), 1400 Lake Fairfax Drive, Reston, VA  20190.  (Directions to Pavilion:  enter the park and drive past the Water Mine, then continue to the first stop sign and turn left; cross over the small bridge and, at the next stop sign, turn left).  Please plan on arriving as early as you can as we will close entrance to the pavilion at 9:15 to ensure a clear, traffic-free race course.
 
Schedule:
8:30-9:15:   Registration
9:15:           Road closed to pavilion
9:30:           Race Start
 
Races for each age group will be run one after the other:
  • 4-5         ¼ mile
  • 6-7         ½ mile
  • 8-9         ½ mile
  • 10+        1 mile

 Each participant will receive a finisher's medal!  We will award the top 3 male and female for each age group!

 WE STILL NEED LOTS OF VOLUNTEERS (GETTING & BRINGING FOOD, WATER; RACE COURSE SENTRIES; SQUIRT GUN FILLERS, ETC)!  PLEASE SIGN UP!
Here's a link to our signup genius site:  http://www.signupgenius.com/go/9040C4AA5AD2E5-endofyear
 
THANKS IN ADVANCE TO ALL OUR WONDERFUL VOLUNTEERS!
 

 

 Lucky13blue

We will be handing out the awards for those super motivated kids who completed our "Lucky 13" challenge.  Hopefully you have been able to get some runs or walks in this past week!  Make sure you log all your miles in our YIM Kids Lucky 13 Running Log and turn them in tomorrow evening to receive your well-deserved award!  We are so proud of you!

 

YIM Kids News Time Trials
Tomorrow night we will have our final set of time trials.  All participants will receive a special rainbow ribbon for their effort.  Make sure to cheer on all our wonderful participants - cheering definitely makes kids run faster - it's totally been backed by science research!  So get out there and yell and clap your heart out!  Parents, encourage your child to do their absolute best effort - even though this is non-competitive, they should be motivated to either match their last time trial time or better it!  It's always good to have a goal in mind before the start line!
 
 
 YIM PRRlogo
Those YIM kids interested in continuing the running fun are encouraged to join the Fall Youth Track program run by our friends at Potomac River Running.  It is located at South Lakes HS, Sundays from 4:30-5:30 starting the week of 9/8 and going through October.  Details are on the www.prtrainingprograms.com website and registration is OPEN.
 
 
 YIM Lucky13logo
 
Our 2nd Annual "YIM Kids Fun Run & Party" will be held on our last session date:  August 25th at 9:30am!  We need a whole lot of volunteers to carry this super fun event off!  
Our race and party will be held at the Lake Fairfax Picnic Pavilion at Lake Fairfax Park (near the intersection of Baron Cameron Ave and Leesburg Pike), 1400 Lake Fairfax Drive, Reston, VA  20190.  (Directions to Pavilion:  enter the park and drive past the Water Mine, then continue to the first stop sign and turn left; cross over the small bridge and, at the next stop sign, turn left).  Please plan on arriving as early as you can as we will close entrance to the pavilion at 9:15 to ensure a clear, traffic-free race course.
 
Schedule:
8:30-9:15:   Registration
9:15:           Road closed to pavilion
9:30:           Race Start
Races for each age group will be run one after the other:
  • 4-5         ¼ mile
  • 6-7         ½ mile
  • 8-9         ½ mile
  • 10+        1 mile

 Each participant will receive a finisher's medal!  We will award the top 3 male and female for each age group!

 
WE NEED VOLUNTEERS (GETTING & BRINGING FOOD, WATER; RACE COURSE SENTRIES; SQUIRT GUN FILLERS, ETC)!  Here's a link to our signup genius site:  http://www.signupgenius.com/go/9040C4AA5AD2E5-endofyear
 
THANKS IN ADVANCE TO ALL OUR WONDERFUL VOLUNTEERS!
 

 

 "LUCKY 13"

Hopefully you have been able to get some runs or walks in this past week!  Make sure you log all your miles in our YIM Kids Lucky 13 Running Log!

We will be awarding our "Lucky 13" awards at the end of our next session; so please make sure you bring your Lucky 13 Running Log showing all your hard work!!!


YIM Kids News Time Trials
Next week (August 18), we will have our final set of time trials.  Make sure to cheer on all your running friends!  Do your best!
 
 
 
Please click HERE to view YIM Policies (weather, discipline, etc).
YIM Lucky13logo
Hope you all had fun at your first set of time trials last Sunday! Here's to more running awesomeness tomorrow evening...
 
YIM_Kids_News_Time_Trials

We hope everyone enjoyed our first set of time trials! We saw lots of motivated runners out there and appreciated all the cheering by participants and parents, too! Our main goal for conducting time trials is to help promote our participants' confidence and self esteem…as long as we ensure that they focus not on beating others, but on giving their very best effort. Make sure to remind them of the great job they did during their time trial and ask them how they felt during their run. We’ve had some participants give detailed feedback and some are just plain glad they’re done! Don't worry if you missed last Sunday's time trials - we will have our 2nd set of time trials on August 18th.

 
Our 2nd Annual "YIM Kids Fun Run & Party" will be held on our last session date: August 25th at 9:30am! More details on this super fun event will be in our next newsletter! Just a heads up - we'll need a whole lot of volunteers to carry this off; so we will be sending out a link in our next newsletter and on our Facebook page to our YIM Kids Fun Run & Party Volunteer Sign Up.
 
YIM CoachCornerLogo
PLYOMETRICS! This is just a fancy name for what amounts to jumping rope, single leg/double leg hopping, skipping, side skipping, jumping jacks, high knees, and butt kicks. These are all examples of little ways you can improve your running! That’s why we like to include these activities during YIM and they’re a natural part of most movements. Plyometrics are exercises that link strength and speed of movement to help build your running power and speed. They may also help decrease the risk of sports-related injuries by strengthening the little muscles in your legs and feet. Want to do some more plyometrics at home with your kids? Check out this video: http://www.livestrong.com/video/3397-do-plyometrics-kids/

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Smoothies are a nice, cool treat after a run. Go ahead and make some with your parents after YIM! Here are some recipes (below) to get you started.

Strawberry Banana Cooler

In a blender, combine all ingredients and blend until smooth. Makes about 4 servings.
Ingredients:
2 cups unsweetened orange juice
1/2 cup whole frozen strawberries
1 banana, sliced
4 ice cubes

Orange Banana Crush

In a blender, combine all ingredients and blend until smooth. Makes about 3 servings.
Ingredients:
1 orange, peeled, cut into chunks
1 medium banana, peeled, cut into chunks
1 can (6 ounces) unsweetened pineapple juice
1 cup crushed ice
1 tablespoon honey

Pineapple Fizz

In a blender, combine all ingredients and blend until smooth.
Ingredients:
1 1/2 cups pineapple juice
2 large scoops pineapple sherbet
1/2 cup sparkling water

Orange Julius

In a blender, combine all ingredients and blend for about a minute or until ice cubes are crushed.
Ingredients:
1/4 cup sugar
6 ounces orange juice—frozen concentrated
1 cup low-fat milk
1 cup water
1 teaspoon vanilla extract
10 ice cubes

Banana Nut Smoothie

Combine all ingredients, except nutmeg, in blender. Cover and run on high until smooth and well blended. Sprinkle with nutmeg. Makes 4 (1 cup) servings.
Ingredients:
2 ripe bananas
2 cups pineapple juice
2 tablespoons creamy peanut butter
2 teaspoons plain yogurt
1-1/2 teaspoons vanilla extract
6 ice cubes
Nutmeg

Vanilla Fruit Smoothie

Blend everything until smooth. Makes 1 serving.
Ingredients:
1 cup frozen strawberries, bananas, or peaches
1/2 cup low-fat vanilla yogurt
1 tablespoon frozen apple juice concentrate

 

 
Please click HERE to view YIM Policies (weather, discipline, etc).
 YIM Lucky13logo
 
 Our 2nd Annual "YIM Kids Fun Run & Party" will be held on our last session date:  August 25th at 9:30am!  More details on this super fun event will be in our next newsletter!  Just a heads up - we'll need a whole lot of volunteers to carry this off; so we will be sending out a link in our next newsletter and on our Facebook page to our YIM Kids Fun Run & Party Volunteer Sign Up.
 
 YIM CoachCornerLogo
Ever wonder what really happens inside your body to make you sweat? Picture this...when your temperature rises, tiny blood vessels close to your skin open up. This allows your blood to carry the heat in your body away from your hard-working muscles to get closer to the skin. Then, water (sweat) escapes through your sweat glands and onto your skin. When air blows over your wet skin, the sweat evaporates (dries up) and cools your body down. But, on really hot, humid days, there is so much moisture in the air that it can't absorb the sweat from your body. So, to keep your body cool, drink plenty of water, use a fan, or take a dip in the pool.

Drinking water before, during, and after physical activity is one way to keep your body's air conditioner working. Keep these tips in mind to help your body stay cool:

  • Top off your tank a few hours before you hit the court, the field, or your own backyard by drinking about two cups of cold water.
  • Eating fruit and other cool snacks is another way to keep your body cool! Pack peaches, oranges, watermelon, and grapes in your cooler — they taste great and re-hydrate!

YIMYumsLogo
Carbohydrates (carbs) are a great way to power up your run.  Just like a car without gas, our bodies can’t keep moving without carbs.  Ever heard of carbo loading?  Eating a meal of spaghetti the night before a race or a big game to give you lots of energy?  There is real truth behind this idea, but let’s aim for the highest quality and most nutrient filled carbs from whole grains.

A simple switch from white or wheat bread to 100% whole wheat bread, from white pasta to brown rice or quinoa, or from cereal to oatmeal will give your body lots fuel to burn while you are running.  You will be able to run faster and longer by giving yourself a whole grain carbohydrate.

YIMYums Power Boost: Pick one new high quality, nutrient dense carb to try this week and see how it makes you feel!  

Try this Yogurt Parfait for your next healthy dessert!

Yogurt Parfait Ingredients:
2 cups chunked canned pineapple 
1 cup frozen raspberries 
3 cups vanilla yogurt 
1 medium peeled and sliced banana 
1/3 cup chopped dates 
1/4 cup slice toasted almonds
 
Add the pineapple, raspberries, dates, bananas and yogurt in layers to a tall glass or sundae dish. Sprinkle almonds all over the top. Makes 4 servings.
 
 
Please click HERE to view YIM Policies (weather, discipline, etc).
YIM Lucky13logo
Whew! This week has been a scorcher; but hopefully some of you were able to get some running/walking in as part of our "Lucky 13" Challenge!
Make sure you log your hard work in our YIM Kids Lucky 13 Running Log!
 
YIM Kids News Reminders graphic
YIM is an entirely NON-PROFIT and NON-COMPETITIVE running program. YIM was originally started by Reston Runners as a way to get the kids in our community out there exercising. Our primary mission is to introduce our youth to the joy of running in a fun atmosphere to help them maintain an active and healthy lifestyle.
 
ALL of your registration fee goes towards the field permit fees, program gift, equipment, icy pops and end of season party food and supplies. ALL of the coaches and directors are VOLUNTEERS who devote their valuable time and effort. Next time you see one of our coaches, go ahead and give them a pat on the back - we have A LOT of young kids and the job can be challenging; so, our coaches are truly the backbone of our wonderfully successful program.

 

YIM_Kids_News_Time_Trials

Tomorrow we will have our first set of our FUN TIME TRIALS! All of our participants will receive a ribbon!

For the first half of the session:
4-5 year olds will run from the end zone to the 50 yard line and back for their time trial.
6-7 year olds will do a full lap around the track (400m).
 
For the second half of the session:
8-9 year olds will group on one side of the field (the far side) to run 2 laps around the track (800m or 1/2mile).
10-13 year olds will group on the same side they usually train on and run 4 laps around the track (1600m or 1 mile).
 
PARENTS! IMPORTANT!!!
1. Please make sure your child makes a legible nametag so that coaches can record time matched to name.
2. We really need the parents TO STAY OFF THE TRACK so that all our participants can do their best without having to worry about colliding with someone! Also, we will have race time clocks set up on the track and need the area as clear as possible so participants and coaches can record times properly.
Thanks for your cooperation!

There will be another time trial on August 18 (Week 9 - our last session at HHS; Week 10 is our End of Season Race & Party at Lake Fairfax Pavilion). Participants will try to achieve the same time or faster time in the second time trial.

 

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Never underestimate the power of a cheering section!

Parents, encourage your children to "cheer their peers"! Don’t forget to cheer on all our participants during time trials encouraging them to do their best! Encourage all the kids, too, to cheer on their peers to build camaraderie, supporting each other and reinforcing the joy of running. We have found in past years that the children really enjoy having fans!

“You’re doing great!”, “Keep it up, you’re looking strong!”, “YAAAAYYY!!!” Anything works!

 

YIM PRRlogoOur good friends over at "Potomac River Running" will be out during our next session to help with any questions about proper running shoes and will gladly fit you for the best shoe for you!
 
 
 
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Make tracking children's healthy goals fun with the "Daily Food Groups" tracking sheet from nourishinteractive.com. Just color the foods when a food group is eaten.
YIM FoodGroupPic
 
 
Please click HERE to view YIM Policies (weather, discipline, etc).
 
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