Thankful

I'm sitting here while my pumpkin pie bakes in the oven enjoying a wonderful Thanksgiving day. The leaves on the trees are gorgeous and the weather stayed nice for a while longer. I met some friends this morning for a wonderful four mile run and it made me think how thankful I am for all the this program has brought me.

The men's program winds up soon with Men's 4-miler in Free Union on December 1st. I hope many of you go out and cheer on the fellas. I'm sure they've been working hard to make their goal for the race.

10-miler training is going on now. I missed the first couple of weeks due to some races, but managed to slide in last week. If you're participating in the training, say Hi to me. I'm not in pink (incognito in the winter), so I may be hard to spot, but I usually have on a light blue jacket.

The Turkey Trot was this morning. If you ran, I hope it went well for you.

Always check the Track Club site for upcoming races. There's a link on the right of this page.

Have a great holiday season and I'll see you on the road

Deb

Let's hear it for the boy(s)

The men's four-miler is coming up on December 1st and they've started training for it. That's right, the men's 4-miler training program started last Saturday (Sept 29) and goes for the next 8 weeks. You can still sign up this week (October 6th).

From their site, "A Training program is held starting two months before the race. The group will meet on Saturday mornings at 8:30 at the UVA track. The first training will be September 29th. Personalized programs are available for runners of all skill level. You do not have to be a runner to participate. Call 293-3367 or stop by Ragged Mountain Running Shop for additional information. "

You can get more info here:

http://www.healthsystem.virginia.edu/internet/prostatectomy/4miler/mensfourmiler.cfm

Encourage the men in your life to take that first step.

Upcoming events

Now that you're a runner, you may be interested in some upcoming races. There is the Pepsi 10k (6.2 miles)on Saturday to benefit Special Olympics. If you haven't run since the 4-miler, I don't recommend you try it. But they may still need volunteers, so call Ragged Mtn to find out.

Clark school has a 5k (3.1 miles) on September 22. November 3 brings us the Shelter for Help in Emergency 5k as well as the beginning of 10-miler training. You can miss the first week of training to do the race.

This is just a small (very small) sample of what's coming up. You can see the track club calendar of upcoming events here:

http://charlottesvilletrackclub.org/calendar/

You'll see lots of Pinks out running during the fall and winter months. We usually don't wear pink in the "off season", but say hi when you see us and don't be shy about asking to join us on our runs if you don't have a partner. It's good to ask what the distance is and what the pace is....and if someone says their pace is slow, ask them to be more specific. My idea of slow is not the same as a faster runner's.

Also, check the neighborhood running lists. Get to know your neighbors by running with them.

Post Race Celebration

Where? UVA Track

What Time? Saturday, September 8th - Meet at 7:45am for an easy two mile run - food and drink to follow...

Why? To celebrate, share success stories, eat, drink, and give recognition and thanks to all...

What to Bring?
First letter of your last name...
A-F: Drinks (coffee, juice, water)
G-M: Yummy treats, Bagels, Muffins
N-Z: Fruit, Candy, Goodies, whatever

Congratulations!

Hurrah! You did it!

Over 2200 women finished the race. Over $225,000 was raised for the UVA Breast Care center. A heck of a lot of awareness was raised, as well.

I hope you continue running and walking. I hope you go out and do something else you didn't think you could or would ever do. I hope you continue to take care of yourself. I hope you made new friends.

If you didn't see the results in Sunday's Daily Progress, you can see them on the track club site:

http://www.charlottesvilletrackclub.org/

Don't forget, we're still meeting this Saturday for little run and a big party! If you didn't get a flyer about it, I'll try and post info this week.

PL Mary Alice shares her view here:

http://dailyprogress.mgblogs.com/index.php/dailyprogress/this_win_is_for_the_girls/

Ladies, it's been a pleasure.

PL Deb

Whew!

Almost there. We'll be at packet pickup tonight so stop by for a quick hello, then go home and put your feet up!

Remember, tomorrow is going to be fun. It's all going to fall into place, so take a deep breath and relax.

It's been a pleasure getting to know you all this summer. I'm looking forward to tomorrow.

PL Deb

We're getting close

The race is fast approaching and there are some things Mark suggested for the 24 hours prior to it. I don't have the full list, but here's what I recall:

• Keep drinking water. Hydrate as much as you can between now and the starting gun. It really does make a difference.
• Stay off your feet on Friday. Heck, even I've given up my high heels for this week. Don't go shopping, don't stand around, wear comfortable flat shoes.
• Don't run on Friday. This is a rest day.
• Carpool if you can. The gate opens at 6:30 and traffic can back up quickly. Try to get there no later than 7:15.
• Don't stop your car to let people out until you get to your parking place. This can back up traffic.
• Pin your number on your shirt and put your chip on your shoe on Friday night. You'll need both in the race, and you really don't want to wait until the morning to do that.
• Don't try anything new. Don't deviate from what you've been doing all summer. Don't wear new clothes or eat different food. What if your new shirt chafes or the different food "disagrees" with your body?
• Line up with the proper pace group. You'll run a better race and the people around you will appreciate it.
• MAKE YOUR FIRST MILE YOUR SLOWEST!
• Thank the volunteers and cheer for the runners you see along the way.
• Enjoy the day and the total experience. Savor every moment.

I have really enjoyed running and walking with you this sumer. Thanks for letting me share the experience with you.

See you at the start line!

PL Deb

Thank you

I got this email from Joan a.k.a. Big Pink today:

"I received a HUGE box this am at the office!!!! no return address just a wonderful PINK note from a participant of the program expressing her delight and gratitude with gift boxed pink/white bead bracelets.... with gold clasps!!!! no name... she just wanted each of the Pinks to have one for the Race and for appreciation of her wonderful summer!!!!"

Thank you to this 'Secret Santa' from me."

Congratulations Ladies!

It has been a fun summer! We have loved being with you!

Remember to taper this week. Resist the urge to get in just a little extra. You'll feel great on Saturday!

See you at the race, and have fun!

The Home Stretch

You've made it to the home stretch--the last week before the race. Congratulations on your accomplishment.

It's very important to get rest this week and keep hydrating. Stay off your feet as much as you can and don't go for any long runs or walks.

As for race day:

• Carpool if you can. And don't stop to drop anyone off once you get to Foxfield.
• Get there early. The gate opens at 6:30 and you really don't want to rush around to get to the start line.
• Make your first half mile your warm-up and make sure that first mile is your slowest.
• Savor the moment and have fun!

I hope you've enjoyed the program and you continue to run.

PL Deb

Stuff to know

First of all, I hope you really enjoyed the fun run yesterday. Mother Nature cooperated and we managed to go ahead as planned. Thanks to Beck-Cohen for the water and big thanks to PL Debby J. and her committee.

This is the last week before the race, so you'll want to be there. Our guests speakers this week are Race Director Cynthia Lorenzoni and Mark Lorenzoni. They will give you valuable information about what to expect on race day.

You should be getting your race confirmation in the mail. If you're doing personal sponsorships, you'll want to start reminding people to get their money to you.

We're planning a route this week that should keep you safely away from frantic parents moving kids into UVA. Traffic is definitely picking up, so give yourself a little extra time to get to the track.

I hope you've enjoyed yourself, made some new friends and feel a sense of accomplishment. Even if you are the person that finishes last, you are going to finish. That alone is so much cooler than not trying at all. I think I can speak for the Pinks when I say how proud we all are of you for taking that first step.

PL Deb

It's a Fun Run

To get you ready for the race, and for those of you who aren't running the race, we're having a fun run.

It's Tuesday evening, August 21st starting at the UVA Track. Meet at 6 pm because you'll want to warm-up and get lined up in time for the 6:30 pm gun.

The course is new this year and we'll have prizes, food, music, water stops, and timers.

The fun run is for training program participants only, but bring your friends and family to be your cheering section.

Almost there

We're 19 days away from the race. I hope your training is going well. This is a big week. The main group will run four miles. This will be huge for many women who have never run that distance before. I remember feeling so proud of myself the first time I ran four (and it was only four short summers ago).

Here are some tips for you:

• Make your first mile your slowest. You don't want to go out too fast because you might not have anything left for the finish. Each mile should get progressively quicker.
• Don't do anything new for race day. Don't wear new shoes or clothes or eat anything that is different than what you've been doing. Race day is NOT the day to experiment.
• Enjoy the day. This race is unlike any other. 2700 women filling the road in support of women is awe-inspiring. The memory mile is the perfect reminder of why we're out there.
• Keep on drinking water. Drink it all week long, not just on the days you run. Add a little lemon if you're bored with water. Drink sports drinks or performance waters, just get fluids in your system. If you have a headache after a run, chances are you're not getting enough water.

Did I mention making your first mile your slowest?

See you on the road,

PL Deb

This Saturday

I hope you're staying hydrated and not overdoing it in the heat.

This Saturday is "Survivor Saturday". Our guest speaker will be Linda Rose from the UVA Breast Care program. Linda will talk about women’s health risks and how running helps. All Breast Cancer Survivors and those currently undergoing treatment for this disease will be honored. If you are participating in the race in honor of a survivor, please bring them with you on Saturday. Wear pink if you have it!

Our early breakout session at 7:15 is on Low Back Pain, Neck Pain, IT Band injuries and Knee Pain. The speaker will talk about how to avoid these common running injuries and how to recover quickly from them.

Also, Podiatrist Dr. Michael Goldman, will be available to meet with you to discuss any foot related pains and injuries.

I do feel the need to quote the wise man again, "Make your first mile your slowest."

We're getting so close to the race. I'm excited and I hope you are too.

The Pinks are here for you, so feel free to talk to any of us if you have questions or concerns.

Our fellow Pink, Mary Alice, has a special take on surviving. She has first hand experience. She writes about it on her blog.

http://dailyprogress.mgblogs.com/index.php/dailyprogress/pink_ladies_just_the_right_medicine/

See you on the road,
PL Deb

It's not so much the heat......

as the humidity. No, it's the heat AND the humidity. Heat indexes are looking like they are going to be around 100 this week. With that in mind, Wednesday afternoon sessions at the Park and at Greenbelt are cancelled. Of course, if the temperature drops dramatically over the next 24 hours......

You most definitely want to plan on being at the track Saturday morning. Our guest speaker is Linda Rose of the UVA Breast Care Center and we will be honoring our participants who are breast cancer survivors. I consider it a nice way to remind myself how lucky I am to be able to "run for life". It should be a nice celebration of how far we've come in the fight. Please try and wear pink if you can.

Some reminders---HYDRATE! When it's this hot out, be extra mindful to drink your water. Just sip it all day long. If you get overheated, stop running. Tell the lady next to you that you are overheating.

Make your first mile your slowest. No need to wear yourself out at the start. Save something for the finish.

Also, leave one headphone off. I was trying to get someone's attention on Saturday as they were making a wrong turn, but they couldn't hear me because they had both headphones in. I like running with music, too, but you need to be aware of your surroundings.

A participant told me this morning that each week, it's easier to get out there. I hope that's the case for you. We're less than a month away from the race. If you have any questions, suggestions, successes or issues, please post them here or talk to your nearest Pink.

See you on the road,
PL Deb

This week

Hey, did I mention that you should make your first mile your slowest? Oh, and hydrate!

This week, our guest speaker is Officer Harvey Finkel of the Charlottesville Police Department and his topic is 'Running Safely'. We can't emphasize enough the importance of safety when you're out on the road.

Our break-out speaker at 7:15 is Francesca Conte and her topic is "Hydration and Nutrition".

We'll be out on the road, so be very mindful of traffic. Remember, some drivers run stop signs and traffic lights. Also, if you wear headphones, keep one ear clear so you can hear what's going on around you.

You are all doing such a great job. I hope you're enjoying the training program. As always, if you have questions, comments or concerns you can post them here or ask any Pink.

See you on the road,
PL Deb

Tips for the road

The race is a month away. I know you've taken in a lot of information from different people, and it can be hard to remember everything.

I'll share with you the one bit of racing advice that will get you through most any race. This gem was pounded into my head by a wise man with way more running experience than me, and it always seems to work.

Say it with me...."Make your first mile your slowest." That's right. Your speed should increase with each mile, so the first should always be the slowest.

It's easy to get caught up in the rush of starting a race, and you'll be tempted to go out quick. I went out too fast at a pretty memorable race and, boy howdy, did I pay for that at the end.

Take the advice of the wise man and make your first mile your slowest.

Here's another tip from the real writer:

http://dailyprogress.mgblogs.com/index.php/dailyprogress/advice_from_a_speed_demon/

What's coming up

I hope you are doing well and making it to a couple of "rookie runs" during the week. Hopefully, you are pain free, but if you are starting to feel an ache or a pain, make sure you join us this week.

We'll start our morning with a break-out session at 7:15. Our topic is “ Balance Your Running with Yoga!” and the speaker is Martha Campbell, Certified Yoga Instructor at ACAC.

At 7:45, we'll begin the main program and our topic is "How to Prevent Running Injuries" with Dr. Robert Wilder, UVA Associate Professor of Physical Medicine & Rehab., Sports Rehabilitation, Director, UVA’s The Runner’s Clinic.

Dr. Wilder will be accompanied by some of his staff from the Runner's Clinic and we'll be joined by a podiatrist as well, so you can discuss your injuries with the professionals.

As always, if you have any questions, comments, concerns or success stories, just ask any Pink.

See you on the road!
PL Deb

you did it!!!

Congratulations on completing 2 miles today ladies. It was great seeing your determined and smiling faces as you finished today. You are half way to four miles! Keep smiling and having fun!

Inspiration

If you've been looking for inspiration or just wanting to hear about successes, I have some to share.

The first week we timed the mile, I ran the last lap with a woman named Katherine. She said she had never run the whole mile before. That was her first one. Yeah, I cried when she finished. And I know I'll cry when she crosses the finish line at the race.

We've enjoyed the company of Frances and Nina. They are sisters who were in the program last year, Frances was an advanced runner and Nina was a walker. This year, Frances is a Pink and Nina is working on improving her speed...and running. On Saturday, Nina ran a mile for the first time ever. Frances was pacing her for the first three laps and a lively escort of Pinks joined in for her last lap. She finished strong (I was about to cry watching it unfold). Oh, and then she goes out with the main group and walks 1.75 miles!

When I started running 4 summers ago, I kept going out too fast, getting tired and was ready to quit. Thank goodness I met Amy. When I asked her what I should do, she said, "Run with me." Well, we're still running together. I hope you are meeting people and making friends. I hope you are finding running partners. I hope you are getting inspired. I hope you are proud of yourselves for doing this. I'm proud of you. And yes, I'm starting to cry. :-)

PL Deb

Read another take on Nina here....by a real writer.

http://dailyprogress.mgblogs.com/index.php/dailyprogress/nina_gregory_another_reason_why_we_run/

This Saturday, July 21st

There is a track meet scheduled for this Saturday so we will be starting at 6:30.

Because of the early start time, there won't be a guest speaker, so we should be hitting the road pretty quickly.

Also, be aware of road etiquette.

• Stay on the sidewalk
• Run single file when you come upon people heading the opposite direction
• Call out "on your left" when you come up on slower traffic
• ALWAYS STOP AT INTERSECTIONS!
• Look both ways before you cross the street

Remember, it's early and some motorists are not paying attention.

See you Saturday
PL Deb

This week

I hope you're enjoying the program as much as I am. I love hearing stories of you doing things you haven't done before. Keep them coming. Also, if you have any questions or concerns, you can post them here or ask any Pink.

This Saturday, our break-out speaker at 7:15 is Jana Maas-Burnett from Burnett's Success Studio. Her topic is "Fitness and Stress Management". Our main group speaker at 7:45 is Robin Schroyer, MA, RD. She's a Registered Dietician and her topic is "Healthy Eating for Runners". I wonder what she would say about my pre-race dinner choice of salmon and instant mashed potatoes??

We also have a new PA system, so the old blown left speaker has been replaced. This week is the debut for the new system, so bear with us as we get used to it.

Road Running Etiquette is also a big concern. We don't want you getting hurt, so we feel the need to remind you to stay on the sidewalks. Stop at intersections. Do NOT run out into traffic. Use common sense. If you run with headphones on, keep one side off. You need to be able to hear traffic and people. Some drivers don't use turn signals and they don't always stop at stop signs or red lights, so use extra caution. I know it can get crowded on the road, and you can get pinned behind a slower runner, but again, be safe out there.

See you Saturday,
Deb

Race confirmation

If you want to make sure you got into the race, or want to see if your friends did, the nice people at UVA's Breast Care Center added a link to their site (which you'll find in the right column of this page).

Here's a shortcut to the page:

http://www.dominiondigital.com/womens4miler/register_list.asp

Thanks to PL Debby for the link.

This Just In

Rocket tells me the Greenbelt ladies are walking tonight! It's going to be too hot out there for running at 6pm.

It's HOT HOT HOT

To quote Buster Poindexter, "It's feelin' hot, hot, hot." It's hitting the 90's this week and heat indexes are making it feel close to 100 degrees. Take the heat seriously! If you feel the least bit dizzy, if you feel a headache coming on, if you feel nauseous, do NOT exercise.

Tonight, the Greenbelt ladies will be at Riverview Park at 6 for Main group and Advanced Runners. There will also be some Pinks at the UVA Track at 6 for Walkers and Main group runners. Again, let your body be your guide!

Make sure you stay hydrated. One of our participants was kind enough to send a link about proper hydration. Here it is:

http://www.npr.org/templates/story/story.php?storyId=11744838

Loose-fitting, light-colored clothing is a good idea as well. Stay safe, the heat can sneak up on you and leave in a really bad way. And look at it this way, it's a good excuse to eat popsicles---"I'm just eating them to cool off."

PL Deb

S-A-T-U-R-D-A-Y Run!

We have another great week lined up for you. Our breakout speaker at 7:15 is from the UVA Breast Care Center and she will be talking about Breast Cancer Provention. Our main speaker at 7:45 is Cecil from ACAC discussing running for the rest of your life.

We'll also be timing the mile again this week. We'll walk a warmup lap, then we'll run 1.5 miles and you get your time after the first mile. To quote a wise running coach, "make your first lap your slowest." You'll want to make each lap a little quicker than the one before it, but stay at a conversational pace. Running is a great way to meet people.

Keep hydrating and we'll see you Saturday.

Schedule for the week

Every week, you inspire me more and more. The first time I ran a mile, I was so shocked that I could do it that I cried on the way home. Being in the midst of so many of you running your first mile was just the coolest thing for me. I'm so happy that you're out there every week.

Since the 4th of July falls on a Wednesday, the following changes are for this week only:

Monday night at the track and the Greenbelt at 6 will go on as usual.

Wednesday walkers at the Park at Darden School has been moved to Tuesday at 6.

There will be NO Greenbelt run on Wednesday.

If you walk on Monday, take Tuesday off as a rest day.

Tuesday and Thursday morning sessions at 6:30 at the track will go on as scheduled. If you would like to join us, feel free...oh, and we'll be breaking out the popsicles on Thursday!

If you are going out of town, try and get your distances in. We all need a vacation now and then, so enjoy your time away.

See you out there!

Deb

Race Registration

Rumor has it that race registration will close tomorrow! Please register immediately!
See you soon,
PP

This week

We've got a great week for you.

Our 7:15 break out speaker is Cynthia Lorenzoni talking about “What to Wear to be Comfy and Gorgeous While You Sweat!”.

Our speaker for the main program at 7:45 is Heather Snyder, D.P.M., Albemarle Family Foot and Ankle, and her topic is "Your Running Feet and the Importance of Proper Shoes".

The main group will be running 1 mile this week, and we'll time the mile so you can start to find people who run your pace.

I hope you signed up on the neighborhood lists. It's a great way to meet your neighbors and find someone close by to run with. I ran all last summer with a woman and we didn't realize until a week before the race that we lived less than a block away from each other.

The rest of the week is going to be hot, so make sure you're getting lots of water. It should cool off by Saturday. Be especially aware of the heat if you are walking at the Park tonight or running the Greenbelt at Riverview.

Enjoy the journey!
PL Deb

P.S. Rocket tells me that they will be timing at the Greenbelt next week if you can't make Saturday's session.

Break out Session

If you're up early, come over to the track at 7:15 for an early session on Core Strength. Having a strong core helps your posture and your running. It's at 7:15 at the bleachers.

Be sure to clean your water bottle!

Here is a tip from About.com on cleaning your water bottle:

Cleaning Your Water Bottle: Both single-use and reusable water bottles should be thoroughly cleaned and dried between uses. Reusable water bottles generally have wider mouths, making them easier to clean. Dishwashing soap and hot water are acceptable to use for cleaning your water bottle. The risks of bacterial and fungal growth are higher if you use the bottle with a drink that contains sugars. Immediately drain, rinse, and wash your water bottle after your walk if you use it with sports drinks or juices.
Sanitizing Your Water Bottle: If you have visible bacterial slime or mold in your water bottle, you should sanitize your water bottle with a dilute bleach solution of 1 teaspoon bleach and 1 teaspoon of baking soda in 1 quart of water. Allow the solution to sit in the bottle overnight, then thoroughly rinse and dry the bottle before using it again.

Rookie Runs

We are off to a great first week! Please remember to bring water and a towel to the rookie runs/walks. You need the water and the towel will make the ground softer. See you soon!
--Pink Panther

Who is an Advanced Runner?

We've had some questions about the advanced group. Hopefully, I can answer all of them.

If you can run 2 miles without stopping and are at least 14 years old, you can run in the advanced group. Advanced does not always mean speed. We recognize that not every runner is capable of sub 10-minute miles. That's why we have a sweeper. You won't be left out there on your own.

Also, even though we call them rookie runs, there's room for all levels. The Greenbelt runs at Riverview Park are for both the main and advanced groups. The Tuesday and Thursday morning runs at the track are for main, advanced, and walkers. Wednesday Night Walkers are for, well, walkers. That group meets at the park at Darden school (at the end of Massie Rd).

We had a good turnout this morning at the track and you all did a great job of looking out for the people that were doing speed work. Rocket and Cathie tell me that it stopped raining in plenty of time for yesterday's Greenbelt run. Remember, we run in the rain, but lightning cancels.

See you at the rookie runs.

Rookie Runs and Race Registration

If you didn't pick up a race registration form, go to the Women's 4-Miler link on the right of the page. You can either register online or download a form and mail it in. Make sure you get signed up quickly as the race fills up fast.

Our rookie runs start today. If you're looking for an evening run, meet Cathie, Rocket and all the Greenbelt ladies at 6pm at Riverview Park. There's a map in your notebook, but they're going to mark the entrances with pink balloons. It looks like it's going to be a scorcher today, so make sure you drink water today and take a bottle (and a towel) with you.

Prefer to wake up and run? We meet Tuesday and Thursday mornings at 6:30 at the UVA track. We have advance, main, and walker groups represented. Again, bring your water and a towel for stretching.

If you want to take part in Walker Wednesday, meet at the park at Darden School (all the way at the end of Massie Drive) Wednesday night at 6. Pinks will be waiting for you!

If you have questions, comments or suggestions, please post them or ask any Pink.

Opening Day

What a great turnout this morning. I couldn't believe my eyes when I saw how packed the parking lot was. I hope you had fun, got encouragement, met someone new, and got excited about the race.

I saw an old friend today who is doing the program for the first time. She said, "I work with a woman who has one breast and is a true survivor. I think I can do this now." I think she can, too.

If you have questions or comments or suggestions, please post them here. The training program is here for you. It's not all about the Pinks. We want to make it work for you.

See you at the rookie runs!

Packet Pick-up

Only a few days to go!

Please remember you can register early and pick-up your materials early:

ACAC Albemarle Square, Thursday, June 14th (11am-1pm, 5-7pm)
ACAC Downtown, Friday, June 15th (11am-1pm, 5-7pm)

If you are able to make it at these times, it will help shorten the lines on Saturday. But don't worry, you can sign up Saturday morning too!

See you soon!

One week and counting!

We're one week away and our kickoff, and the Pinks can't wait to see you.

It's going to be hot all this week, so try and drink a lot of water throughout the week. It does make a difference.

See you Saturday.

Sports bras!

Hey ladies,
I am getting excited for the 16th. And in getting ready I decided that I needed some new sport bras. I found good ones this friday at Old Navy for $10 and they also have the dry-fit shorts for $10!!! What a deal

Race Registration

We've been told that race registration will be open at the first training session, so bring your checkbook (or just one check). The cost is $31 if you sign up before June 25th ($30 for CTC members) and $40 after June 25th . Remember, the training program and the race are separate registrations.

The Pink Ladies are really looking forward to this summer. We've got great speakers lined up, some cool door prizes, lots of music. Some new faces and some familiar faces too.

If you have a chance, try and make one of the early registration sessions on Thursday or Friday (the 14th and 15th). The details are on the registration form. It's a good time to meet some "Pinks" and ask questions too.

Training and Race info

There has been a bit of confusion as to the actual race web site and registration. If you went to the Track Club site and clicked on the link off their main page, it takes you to last year's site. This year's site is not up yet.

More importantly, race registration has not started yet. I'm not sure of the cost, but as soon as I find out, I'll post the info here.

The training program cost is $15 and our first week is June 16th. We'll have race registration forms available at the track as soon as we can.

Can't wait to see you all!

Registration

The forms are out, you can print one here:

http://www.charlottesvilletrackclub.org/latest/schedule/W4MTPRegistration.pdf

You'll find a lot of information on the form, but if you have any questions, you can post them here in the comments. If I don't have an answer, I'll find it for you.

• We'll have four (4) early registration sessions, as well as at the track.
• The cost is only $15 for the training program, but race registration is separate!
• All women ages 10 and up are invited.
• Sessions start promptly at 7:45 at the UVA track.
• Parking is free at U-Hall.
• Please bring a water bottle, sunscreen, a large towel and a folding chair.

We're getting excited for a great summer and we can't wait to see you.

The PLs

The Registration Forms are out!

Keep your eyes peeled for bright pink training program registration forms. They're out and ready for you! Apparently you can't post one here; they don't support the PDF format, but as soon as it's on the Track Club site, I'll add a link.

Remember, the training program registration is separate from the actual race registration.

Mark Your Calendar!

Be on the lookout for bright pink registation forms!

The CTC Women's 4-Miler Training Program is coming. We kick off on Saturday, June 16th at 7:45 am at the UVA track (across from U-Hall).

Women ages 10 and up are invited to participate in the 12 week program to get you prepared for the CVL Women's 4-mile race to benefit the UVA Breast Care Center.

The cost is $15 for the training program. Race registration and fees are separate.

This year, you can register at ACAC Albemarle Square on June 14th (11am-1pm and 5pm-7pm), ACAC Downtown on June 15th (11am-1pm and 5pm-7pm) or at the track on June 16th at 7am.

I'll post a pdf of the registration form soon. The track club site, which I have a link to on the right, will also have details on their calendar.

If you have questions, you can post them in the comments section and I'll answer them.

More details will be coming. We're really looking forward to seeing you this summer!

The PLs

Summer's Coming

Even though it's 40 degrees and raining, summer will be here faster than you know. Wasn't it 75 degrees just yesterday?

We're excited for another summer of fun as we all get ready for the 4-miler. We'll be posting details and links as they become available.

Here are some upcoming events:
March 31 brings the Charlottesville 10-miler in Downtown C-ville. If you're going to be in Richmond that day, check out the Monument Ave 10k. If you're not running, please come out and cheer on your pals in either race. Believe me, it really does give a weary runner a lift to have people cheering along the way.

April 21st is the Charlottesville Marathon and Half-Marathon. They start and finish downtown near Lee Park and the courses go out into Albemarle county. It's a very pretty course, but very challenging as well.

May 12 is the Bright Stars 5k. That's a really fun race to do and it's for a good cause.

I hope to see you out at some of these events. If we don't see you then, we'll see you this June.

Happy Running!

A New Year

Sure, the days seem horribly short, but the weather is great for running. Hopefully, you're still out there too. If you fell off the running wagon, now is a good time to start back. But remember to start slow. You don't want to begin the year with an injury.

There are some cool races coming up and you can get info on them at the Track Club website.

Remember:

• to always dress in layers
• wear something reflective if you run in the dark
• try and run with a buddy--be safe out there
• hydrate, hydrate, hydrate!
• enjoy yourself.

See you on the road!

PL Deb