w4mtp

Last post for a while

2008-10-02T11:23:00.002-04:00

This is the last post on this blog for a while.

I've created a new blog at http://cvillerunningpals.blogspot.com/. The new one is not affiliated with any group or program. It's just a place where we list where we're running and when. We can all comment on our runs. I'll also try and update dates and places for local races.

This has been fun and I've enjoyed reading all your comments (even the critiques).

Good luck in your running and walking.

Congratulations!

2008-09-03T11:19:00.003-04:00

You did it!! You beat the humidity and made it to the finish line! I saw a lot of happy faces at the finish and know a lot of you hit your goals. We are so proud of all that you have accomplished this summer. We can't wait to do this all again next summer!

A great, big, huge thank you to Cynthia Lorenzoni and all her volunteers for putting on a great event. And thanks to Alison and Claire from the UVA Breast Care Center for all the help!

To celebrate and share stories, we're having a run and party Saturday at 8 at the track. Here's what you can bring:

If your last name starts with:
A-F: Gatorade, juice or water
G-M: Pastries, bagels or muffins
N-Z: Fruit, candy or goodies

Starbucks will provide the coffee!

Check out the link to the track club in the right margin. You can see what's coming up. Some of you may want to try the new 10k race in October or the Run for Shelter 5k in November. You may want to try 10-miler training too!

And for the guys, they start training for the Men's 4-miler on October 4th at the track. Let's here it for the boys.

Take a deep breath

2008-08-29T09:24:00.002-04:00

Tomorrow is the big day. You may have pre-race jitters and that's normal. This is my 5th 4-miler and I still get jitters. Just take a deep breath and try to relax.

Packet pickup is today from 5-8 at Trinity Presbyterian Church on Fontaine Ave. It's a lot easier to get your packet today than to try and get it in the morning.

Carpool to Foxfield if you can. The volunteers do a great job of getting everyone in an parked. Let's help them out by reducing the number of cars.

Get lots of water today and stay off your feet as much as you can.

Try and get a good night's sleep. I know that can be hard.

Put your race number on your shirt and your chip on your shoe tonight. Don't wait until the morning for that. Lay out your clothes tonight too.

During the race, make your first mile your slowest. You'll want to have something left for the finish.

When you're done---Celebrate! Get a bagel and a drink and cheer on the women still out on the course.

If you have family and friends coming, make sure they have a snack and drinks packed for them to enjoy. We want to make sure there is enough for all the participants first. You might also want a chair or plastic-coated blanket to sit on.

Stick around for awards.

You're prepared for this. You are ready. We've had a wonderful time helping you get to this point so try and take a moment tomorrow to enjoy this. You are why we come back each year.

Have a great race!
Deb

Thanks and Congratulations!

2008-08-27T10:51:00.001-04:00

Hi Ladies,
Thanks for a great summer! It has been so great to run/walk with you all and watch you achieve your goals in this rewarding program. We are all so proud of you! Good luck Saturday if you will be in the race! I hope to see you on the road in the coming weeks and months. Looking forward to next summer!!!!
PL Amy

What's next?

2008-08-25T12:22:00.001-04:00

The race, of course. Make sure you go to packet pick-up on Friday. It takes a lot of the stress out of race morning.

There will be mile markers and people calling out times at those markers. Remember to look at the clock above the start line when you start so you can see how long it took to get to the start (and subtract that time from your splits).

We love it when participants decide to continue running. There are some races and programs in the near future. I'll try and post info on some of them soon.

I have two bits of race advice for you....hydrate all week long, and make your first mile your slowest.

We'll have an easy run and celebration party on Septemeber 6th at 8am at the track. If it rains, we'll move it to the Park at the end of Massie Rd. Coffee will be provided by Starbucks and here is what you can bring:

If your last name starts with:
A-F: Gatorade, juice or water
G-M: Pastries, bagels or muffins
N-Z: Fruit, candy or goodies

We're glad to have shared the journey with you.

The last Saturday

2008-08-22T17:37:00.003-04:00

This is our last Saturday before the race. Some things to be aware of:

It's move-in weekend at UVA.

We're going to run first and then have our speakers--Mark and Cynthia Lorenzoni will share important information about the race. You'll definitely want to stay for that.

Parking shouldn't be a problem at U-Hall.

Traffic will be heavy so it's crucial that you stick to the sidewalks and stop at EVERY intersection. Anxious parents and nervous 1st years will be abundant.

There will be a post run party the week after the race (Sept 6th). We'll have handouts for that so you'll know what to bring.

Make sure you pick up a gold ribbon to wear on race day. It's your diploma and it's also how spectators and other runners will know you took part in the training program. They will be available at the track on Saturday and at the rookie runs.

We've so enjoyed being a part of your journey. Thanks for your comments, suggestions, and success stories. Congratulations, we're so proud of you!

The fun run!!

2008-08-15T13:49:00.002-04:00

From Pink Debby (the tall blond)

We're having a fun run to get you race ready.

Next Tuesday (August 19th) evening - gather at 6:00 p.m. at the Track.

The route is very scenic tour of the UVA Grounds and the Lewis Mtn Road neighborhood. There will be water stops, timers calling out "splits" (your time) at each of the Miles, prizes (including door prizes), and prizes for 1st, 2nd & 3rd places, food, music and fun.

If you plan on running the fun run, don't run Tuesday morning.

Remembering why we're here

2008-08-04T10:38:00.002-04:00

This Saturday is going to be very special. We call it 'Survivor Saturday' and it is a celebration. We celebrate women who have survived the fight against breast cancer and we celebrate women who are still fighting the battle. It's also a great reminder as to why we are here.

Our program starts at 7:45 and will feature a great speaker, a lot of inspiration, and some 'pink perks'. Special thanks to Althea from Avon and her team for the help!

If you've been skipping the program, this is a great week to come back. We hope to see you there.

I've been reading the comments you've been posting and I'm so happy that you're making your milestones. I can't wait to see you after you cross the finish line!

I'm just so proud of you

2008-07-26T12:41:00.002-04:00

This week and last, some of you have told me that you just ran longer than you ever have in your life. When you say it, you're all smiling. I am so proud of you.

Just showing up sometimes can be the hardest part. You all are showing up. You're doing the long runs, you're doing the rookie runs, you're making friends and accomplishing goals every week.

YOU are the reason I show up each week. Thank you for sharing your successes. We'll make it all the way to the race together, and hopefully you'll keep running/walking into the fall and beyond.

See you on the road,
Deb

A great article on the heat index

2008-07-22T17:14:00.002-04:00

Pink Debby sent me a link to the wikipedia.com article on the heat index. It explains how the index is determined as well as the effects on people. http://en.wikipedia.org/wiki/Heat_index

Keep drinking water all week long, even on days when you don't have a run or walk planned.

We hope you're enjoying the journey and please let us know if you have questions, concerns or comments. Also, tell us about your achievements. I had the pleasure of running with three ladies on Saturday who had never run two miles before. I was thrilled to be there to share that moment with them.

Our speaker this week is nutritionist Robin Schroyer. She'll be offering up great information on how the best fuel for your body. And stick around for the stretching after the run. Who knows, you may leave with a door prize!

See you on the road,
Deb

This week

2008-07-17T12:32:00.003-04:00

I hope you're all drinking lots of water and getting ready for Saturday. We'll have two speakers this week, Harvey Finkel from UVA police will discuss safety and Podiatrist Dr. Heather Snyder will talk about shoes. Also, the shoe stores will be back to assess your gait and suggest the proper type shoe for you.

Everyone will be going off the track this week. If you do NOT feel comfortable with that, there will be Pinks staying at the track as well. We're not going to pressure you into hitting the road if you're not ready.

It's looking like it's going to be hot again. Some of you may want to take water with you on the run. Our friends at Beck-Cohen will have water at the track.

The big bleachers are gone, so you may want to bring a chair or towel to sit on.

We had some confusion last week with the door prizes. Joan will give away one big prize during the talk, but don't throw out your ticket. We have LOTS of other prizes that we'll draw for while you're doing your run. Just check the dry erase boards when you're done with your stretching. And we stop giving out the tickets at 7:45.

At Virginia Beach, a runner was killed when she was struck by lightning. From what I understand, she had on headphones and didn't hear the thunder. Be careful out there. If you hear thunder, don't go out for a run. If you're out when you hear it, get to the nearest shelter. Don't wear both headphones when you run, and don't run alone. I hate to sound like your mother, but we don't want to lose any of you.

I hope you're enjoying the journey. If you have questions or comments, you can post them here or email me at w4mtpblog@gmail.com.

See you Saturday.

This Wednesday for Walkers

2008-07-14T16:03:00.001-04:00

Marty Roddy of the Charlottesville Running Company will be at the Track this Wednesday, July 16th at 6:00 p.m. to talk to our walkers about any issues they may have. He is excellent and has wonderful ideas about walking form, pace, how to increase your distances in an easy-to-remember manner, etc.

A message from Joan

2008-07-08T09:28:00.003-04:00

We are sorry about the storms this past Saturday and having to cancel. Our concern is always for your safety and well being. Since Z-95 (our radio station of choice) was off the air due to a power outage, we had no way of reaching many of you earlier.

We will try hard to reschedule our "Happy Feet" presentation along with the surprise the Pinks had in store for you! This Saturday, July 12th), we will have all our favorite shoe folks here (at the track) who will be happy to meet with you individually and discuss the best shoe for your foot and make it happy.

***Also, the big, green bleachers are gone. Make sure you bring a chair or towel or blanket to sit on.

This week

2008-07-02T16:38:00.002-04:00

Yes, it's a long holiday weekend, but we'll still be running on Saturday. This is the week that we will time you so you can get a feel for your pace group.

Our speaker will be Podiatrist Dr. Heather Snyder from Albemarle Family Foot and Ankle discussing how to keep our feet healthy. Melissa Whittaker from Gold's Gym will be leading our stretching sessions.

Pink Debby says Marty Roddy of the Charlottesville Running Company will be at the Track on Wednesday, July 9th and July 16th at 6:00 p.m. to talk to our walkers about any issues they may have. He is excellent and has wonderful ideas about walking form, pace, how to increase your distances in an easy-to-remember manner, etc.

Rocket tells me the Monday and Wednesday Rookie Runs at the Greenbelt are going great. The morning runs are also doing well. Remember, all the Rookie Runs are for all levels. Feel free to move back and forth between runs and groups. This program is for you and we enjoy helping you achieve your goals.

Someone asked me to post summaries of the speakers. I'll try and do that soon.

Happy Running/Walking
Deb

This week

2008-06-26T15:42:00.003-04:00

Our speaker this week is Kay Monroe and she'll be talking about motivation. Jana Burnett will be back to lead the stretching. Yes, there will be two rounds of stretching, so you Advanced runners can participate.

Rookie Runs

2008-06-23T11:01:00.004-04:00

Rookie Runs are a great way to get your two weekday runs in. We try to schedule them so you can make it to one or two a week. All the runs are for all fitness levels.

Due to popular demand (and rising gas prices), our pink Dena has organized Rookie Runs for the 29 North area. Greene Rookie Runs will be on Mondays 6:30pm at Ruckersville Elementary.

Here's the full list of Rookie Runs:

UVA Track--Tuesday and Thursday Morning at 6:30 (ah, sunrise over U-Hall).
Greenbelt at Riverview Park--Monday and Wednesday Evening at 6:00.
UVA Track--Wednesday evening at 6pm.
Lake Monticello--Tuesday and Thursday Morning at 6:15 at Bunker Ball Field
Lake Monticello--Monday and Wednesday Evening at 6:00 at Jefferson Centre parking lot (by the Turkey Sag gate).
Greene County--Monday Evening at 6:30 at Ruckersville Elementary School.
Madison County--They start this weekend--Kick off June 28 at 7: 00 am will be at Madison County High school.

Remember, all of the Rookie Runs are for ALL levels. Please come to the time and place that best fits your schedule. We only ask that kids have a parent with them.

Deb

running clothes

2008-06-22T21:10:00.001-04:00

Some of you have been asking about cooler clothing and this stuff called wicking material. Wicking clothing is made of materials that do not absorb moisture. Instead, they are designed to transport sweat away from your skin and into the outermost surface of the garment. They have shirts, bras, shorts, shorts, pants, hats and socks in wicking material to name a few. You can buy these clothes at a running or sports store or if you like to bargain hunt there are a few other places that carry these clothes including: T. J. Max, Marshall’s, and Target.

If you find some place that has good stuff please feel free to post and let others know, as a lot of us love a good deal. Additionally, you will get a wick shirt at the packet pickup of the 4 miler race and if you continue to do races many races give out wick shirts at the packet pickup and so after about 6 races you have a nice selection of shirts to choose from.

Have a great week!! PL Heidi

Starting out

2008-06-17T17:51:00.003-04:00

Some of you have been writing saying that you get frustrated that you get winded quickly.

Here's what Bean said, "Okay I did my first run by myself today at a local school track. I was a little disappointed in myself. My goal is to RUN the 4 miler because I've dreamed of doing something like this for myself for wayyyyy too long now. So I walked one lap like we did at the UVA track and then I ran another lap and then I got too out of breath and had to walk a bit. I picked up the running after a quick cool down. I guess I'm just disappointed that I couldn't even run the two laps continuously and I'm feeling daunted looking ahead to what we'll move onto by Saturday. Is this normal? Will my body adjust? Ahhhhhhhh...I feel bummed. Just thought I'd post my thoughts in case anyone else had a similar experience."

Don't worry Bean. When I started running (in this very program back in 2004), I couldn't run a full lap either.

I LOVE the way you all are helping out each other. Someone else posted some really great advice, "Yes, sounds like me two years ago, and we have lots of company. Gradual and steady should get you to your goal--and it is more than just **OKAY** to walk. Enjoy walking guilt-free! By getting out and moving, you are well on your way to getting healthier. Try doing the walk/run for a certain number of minutes (start at 15-20 min and build on this). Don't count laps! and don't get discouraged or push too hard at first. Be patient and enjoy!

When you say "myself" do you mean alone? Boredom is common when running in circles on a track. If you are on a track it is super if you can find a friend to run/walk with you. This is someone to talk with so you'll forget to count laps. Also music from an ipod can help. Run/walk for a certain number of songs rather than counting laps. IMPORTANT, if you move off of the track to run on the road also remove the ipod for safety."

My advice is to take it a little slower. I used to go out too quick and have nothing left. While you are running, say a sentence out loud. If you can't complete your sentence without taking a breath, you're going too fast.

We're only in the first week and you'll be amazed at your progress. Don't get discouraged. You have all of us to help you along the way.

Bad Weather

2008-06-16T15:19:00.007-04:00

It's thundering outside and the radar shows rain in the city right now. The National Weather Service says severe storms are likely until 9. Needless to say, it's not safe to be outside. We don't run in severe weather. Ever.

An update from downtown says, "Even though the warning expires at 4:45 p.m. as of now, it looks like there are more storm cells headed this way from over the mountain." Be safe, stay out of the weather. Looks like we're cancelled at the Greenbelt.

The Lake is still on...see Kim's comment below.

Today was just the start

2008-06-14T15:31:00.004-04:00

I hope you had fun this morning. I know that for some of you, the program can be a bit daunting. We're here for you every step of the way. We (the Pinks) are available for your questions, concerns, parties....

For the training program to truly work, you'll need to get in some runs/walks during the week. If you don't have anyone to do that with, well, now you do.

We call them Rookie Runs, but they are for all participants. We have a ton of times and places for your convenience. All of the rookie runs are for all levels. We only ask that kids be accompanied by an adult.

If you are an early bird (or work late), meet us at the UVA track on Tuesday and Thursday mornings at 6:30. Uh, yes, the sun is up at that time. I wasn't a morning person until I started running. Beat the heat, join us in the morning. Pink Pam, Frances and the early-bird Pinks will be happy to see you.

If you can't make the morning runs, no problem. Monday and Wednesday night at 6, meet at Riverview park. There is a map in your notebook if you're not familiar with the greenbelt area. Or you can email me, and I will get you connected with Rocket (who has more energy than anyone I know) and the Greenie Pinks.

If the track at UVA is easier for you get to, then meet Wednesday at 6. Park at U-Hall, just like on Saturday.

"But Deb, I live in Fluvanna or Madison and gas is expensive." We got you covered.

At Lake Monticello, Theresa (who has as much energy as Rocket) and a wonderful group of Pinks will be at Bunker Ball Field on Tuesday and Thursday mornings at 6:15 . AND, they will be at Jefferson Centre parking lot (just outside of Turkey Sag gate) on Monday and Wednesday nights at 6.

Madison County, you all start on next Saturday, the 28th at Madison County High School at 7am.
Your runs will be posted on http://www.mapyrun.com/.

I know this is a lot, but you only have to run twice during the week and once on Saturday. If any of this is confusing, you have any questions, or want to get in touch with a group leader, post a comment here or email me at w4mtpblog@gmail.com

It's going to be a great summer.
Deb

Tomorrow is the big day!

2008-06-13T10:47:00.003-04:00

We're ready to go. I hope you are too. We'll kick off another wonderful season of four-miler training tomorrow at the UVA track next to U-Hall.

Some things to remember:
Bring something to sit on (towel or chair)
Wear sunscreen
Bring water
Insect repellant is a good idea, too

The program starts at 7:45, so if you need to register, try and get there early. Parking is free at U-Hall. Overflow parking is available at JPJ arena.

Remember, we have different groups for different abilities. When I started running in 2004, I was starting from scratch. We'll be there for you every step of the way.

I'll post info on the different Rookie Runs as well as heat and rain guidelines this weekend.

If you have questions and want to send an email, we have a new email address.. w4mtpblog@gmail.com . No spam please.

Here's to having a safe and healthy season!

PL Deb

Registration Form is now online

2008-05-06T12:08:00.004-04:00

The registration form for the training program is now online. You can print it and mail it in or bring it with you to any of the packet pick-ups or the track. Remember, race registration is a separate form and fee.

http://www.dominiondigital.com/womens4miler/four_miler_2008_training_program_registration.pdf

There is a link to the official Race website on the right of this page as well as a link to the track club.

We strive to make the training program an enjoyable start on the road to fitness. I never thought I would be leading such an active lifestyle when I started in the program four years ago.

Can't wait to see you in June!

It's springtime and we're getting ready

2008-04-15T16:12:00.003-04:00

Mark you calendars for Saturday, June 14th. That's when the Women's 4-Miler Training Program kicks off its 15th year.

We're already planning a great season to get you ready for the women's 4-miler in August. Registration forms are starting to appear around town and should be online soon. The cost is only $15, for 12-weeks of training. Remember, race registration is separate.

Women and girls ages 10 and up are invited to participate. The sessions start at 7:45am and feature informative speakers and training programs for all levels of runners and walkers.

More information will follow, but feel free to post any questions here.

See you in June!
PL Deb

Thankful

2007-11-22T15:35:00.000-05:00

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)

2007-10-03T17:20:00.000-04:00

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

2007-09-13T15:55:00.000-04:00

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

2007-09-04T13:09:00.000-04:00

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!

2007-09-03T13:29:00.000-04:00

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!

2007-08-31T15:49:00.000-04:00

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

2007-08-30T16:04:00.000-04:00

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

2007-08-28T15:28:00.000-04:00

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!

2007-08-27T16:13:00.001-04:00

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

2007-08-27T09:29:00.000-04:00

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

2007-08-22T11:40:00.000-04:00

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

2007-08-14T13:31:00.000-04:00

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

2007-08-13T17:19:00.001-04:00

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

2007-08-09T10:33:00.000-04:00

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......

2007-08-07T10:20:00.001-04:00

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

2007-08-03T08:48:00.000-04:00

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

2007-07-30T09:25:00.000-04:00

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

2007-07-25T12:34:00.000-04:00

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!!!

2007-07-21T12:51:00.000-04:00

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

2007-07-17T14:48:00.000-04:00

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

2007-07-15T09:34:00.000-04:00

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

2007-07-12T12:20:00.000-04:00

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

2007-07-10T16:46:00.000-04:00

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

2007-07-09T14:58:00.001-04:00

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

2007-07-09T11:13:00.000-04:00

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!

2007-07-05T18:59:00.001-04:00

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

2007-07-01T11:24:00.000-04:00

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

2007-06-27T15:08:00.000-04:00

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

This week

2007-06-27T08:11:00.000-04:00

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

2007-06-22T18:26:00.000-04:00

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!

2007-06-21T08:36:00.000-04:00

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

2007-06-20T15:39:00.001-04:00

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?

2007-06-19T12:50:00.000-04:00

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

2007-06-18T11:29:00.000-04:00

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

2007-06-16T14:54:00.000-04:00

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

2007-06-12T16:27:00.000-04:00

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!

2007-06-09T13:02:00.000-04:00

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!

2007-06-09T11:10:00.000-04:00

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

2007-05-31T10:40:00.000-04:00

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

2007-05-28T13:35:00.000-04:00

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

2007-04-26T15:09:00.000-04:00

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!

2007-04-24T09:29:00.000-04:00

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!

2007-04-09T10:25:00.000-04:00

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

2007-03-16T13:59:00.000-04:00

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

2007-01-05T15:25:00.000-05:00

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

Winter Running

2006-11-30T16:19:00.000-05:00

The days are short and daylight doesn't seem to last. If you find yourself running when it's dark, please be safe. You might want to get a reflective vest, a blinking light, or something that will let people know you're out there. You can find them at the running shops, bike stores, or sporting goods stores. I haven't checked at Target, Wal-Mart or K-mart, but they might have them too. Heck, just run with a lightweight flashlight if you have one.

There are still races coming up. The men's four-miler is this Saturday, the 2nd, out in Free Union. I'm sure the guys would appreciate a cheering section!

We're always on the lookout for Pink Ladies, so if you're interested, just find any of us. We're all over the place. You can post an email address here and I'll try to get in touch with you.

Happy Running,
PL Deb

Upcoming Events

2006-10-12T16:28:00.000-04:00

Here are some things coming soon that might interest you.

October 28th is the beginning of the 10-miler training program. The cost is $10 and that does NOT include your race registration. It's split into 4 groups (1 being beginners and 4 being very advanced), so it's not just for people who've been keeping up with their running. If you've been interested, but haven't been running much since the 4-miler, you can do this.

November 4th is the 5k for Shelter for Help in Emergency. It's a downtown route with some hills, but it's for a good cause and they have cool door prizes.

Registration forms for both events are available at Ragged Mountain Running Shop.

If you are interested in being a Pink Lady next year, let us know. Cathie noted in her comments that all you have to do is find a Pink Lady and give her your phone number and email address. We're all over the place, and many of us will be participating in either of the events listed (or both!).

Happy running!
PL Deb

The race is done, now what do I do?

2006-09-12T16:19:00.000-04:00

Now that you've gotten in the habit of running three times a week (at least), you may be wondering what's next? The distances in your booklet continue on up until the time 10-miler training starts.

If you don't want to do the longer distances, no problem. Just find a distance you're comfortable with and stick with it.

The Tuesday-Thursday group still meets, but it's way more casual. We run whatever distance we feel like that day. It's usually 3 miles or more, but you can pick whatever distance you want to do, just make sure you run WITH someone. No running by yourself! We had a nice, big group this morning, and we look forward to seeing you on Thursday.

Also, the sunrise is later each day, so be extra careful on the darkened roads. You may have noticed some runners wearing reflective vests or little flashing lights. If you plan on running at dawn or dusk, you may want to invest in one. They don't cost very much and could save your life. (end of safety lecture)

There's a 5k on the 23rd for Clark Elementary. If you want information on all the upcoming races, go to the track club web site at www.charlottesvilletrackclub.org.

Happy running!

It's time to celebrate

2006-09-06T13:01:00.000-04:00

To celebrate your successes in the race, we're having a party. Our annual post-race celebration is this Saturday, the 9th at the track. We'll meet at 8, go for an easy 2-mile run, then eat, drink, eat some more, and share stories.

What to bring? We go by the first letter of your last name:
A-F: Drinks (coffee, juice, water, gatorade, powerade etc)
G-M: Deserts, bagels, muffins etc
N-Z: Fruit, candy, goodies, whatever

To quote PL Cathie, "We like to eat and run".

I hope everyone had a good race, and met your goals. Every year, I promise myself I won't look at the names on the memory mile, and every year I look. And when I see a familiar name, I get emotional. I have to smile when I see a name I know, but that person is actually participating in the race, and usually finishing way ahead of me. :-) (You know who you are)

See you on Saturday!
PL Deb

The weather

2006-09-01T12:18:00.000-04:00

The latest information on whether the race will take place will be posted on the track club website. www.charlottesvilletrackclub.org

The Race Pace Chart

2006-08-27T12:06:00.000-04:00

If you didn't get Mark's great booklet on Saturday, here is the Race Pace Chart. Remember, your first mile should be your slowest, so you'll have something left for the finish. I've gone out too fast at races before and know that he speaks the truth.

Goal half mile mile 1 mile 2 mile 3 mile 4
56 min 7:15-7:20 14:15 14:05 14:00 13:40
52 min 6:45-6:50 13:15 13:05 13:00 12:40
48 min 6:15-6:20 12:15 12:05 12:00 11:40
44 min 5:45-5:50 11:15 11:05 11:00 10:40
40 min 5:15-5:20 10:15 10:05 10:00 9:40
36 min 4:45-4:50 9:15 9:05 9:00 8:40
32 min 4:15-4:20 8:15 8:05 8:00 7:40
28 min 3:45-3:50 7:15 7:05 7:00 6:40
24 min 3:15-3:20 6:15 6:05 6:00 5:40

Don't forget to cool off and stretch when you're done. You should also eat something within 20-30 minutes after finishing the race.

I'll try and post more tips this week, but the biggest things are:

rest on Friday
drink lots of water all week long
make your first mile your slowest!
Enjoy yourself

This race is unlike anything else in Charlottesville. You've worked hard to get there, so savor your accomplishment!

See you at the race,

PL Deb

**We'll have a table at packet pick-up on Friday. We'll also have Running Buddy lists, so you can keep running in the "off season". Stop by and pick one up.

I'm so excited!

2006-08-24T13:37:00.000-04:00

The race is just over a week away! Make sure you come to the track this weekend because our speakers will be Mark and Cynthia Lorenzoni. They'll give you lots of good information about the race and your race preparations. You'll want to be there for that.

The week after the race, we'll still be meeting and running. We want you to keep on running/walking/moving throughout the fall and winter. On September 9th, we're having a party. We'll meet at 8 for an easy 2-mile run (remember when 2 miles seemed impossible?), then eat, share stories, and celebrate all of our successes. I'll post more details after the race, but flyers are available with the details now.

I keep hearing more success stories from you all, and keeps me so inspired. We have a box at the entrance on Saturdays for you to write down your successes and thoughts and suggestions. Let us know what you think.

Race Registrations

2006-08-23T12:34:00.000-04:00

If you were registered for the race, but are not able to run, we CANNOT encourage you to give your number to someone else. Some of the reasons are:

The waiver must be signed/acknowledged.
In a medical emergency the number is used for identification.
The number places the runner in the proper age group category. If an older woman gave her number to her 20 year old daughter, she may win the age group, which isn't fair to the women in that age group.

I know it sounds harsh, and we want as many people as possible to participate, but the risks are there, and we don't want to tarnish the event in any way.

Thanks.

Running this week

2006-08-21T09:35:00.000-04:00

The big fun run is tomorrow, Tuesday the 22nd at the track. It's a road course with water stops, timing splits and prizes. The run will start at 6:30, so we ask that you meet at the track at 6pm. We'll do a warm-up at 6:15, and get you lined up according to pace (just like the race line-up).

Greenbelt runners, consider not running today and Wed. If you ran 4 miles Sat. and are running 4 miles Tuesday, a short easy run on Thurs. would be better.

Early-birds, if you plan on running in the fun run, then just take Tuesday morning off. If you don't plan on doing the fun run, we'll be there in the morning as usual.

We're going the distance!

2006-08-15T16:09:00.000-04:00

The main group is taking that big step and going 4 miles on Saturday. I'm thinking we're going to add a half mile to the course you ran last week.

This is a big traffic week at UVA, as the students will be moving in, so be extra, extra careful. There will be a lot of tired, stressed, frantic drivers who aren't familiar with our little town. Also, we had an instance of a driver running a red light at Maury Ave. last week. Please listen to the Pink Ladies that are working at intersections, we don't want anyone getting hurt.

On to brighter things, our host this week is Jay Lopez and we will be recognizing the breast cancer survivors in our midst. It's a nice reminder of why we're here.

Our guest speaker will be Dr. Christine Peterson (a fellow runner). Her topic is Exercise & Women’s Health "A POWERful You"and she is a Clinical Ob/Gyn; Asst. Dean for Medical Education at UVA.

We'll also have a breakout session at 7:15 with Dr. Franklin Luke discussing Chiropractic Wellness to Compliment Your Running Lifestyle.

Have a great week!
PL Deb

Did you get a snack?

2006-08-09T18:41:00.000-04:00

Now that we're covering longer distances, you may need to fuel up before you run. If you don't eat something in the morning, you could get light-headed during your run and have to stop. I eat a little something an hour before a long run. Toast, a banana, half a bagel, light oatmeal are all good choices.

Be careful, don't eat anything heavy. Just add a little fuel to the tank. Now is a good time to experiment with what works best for you.

If you have any questions, just ask your friendly Pink Ladies.

Notes

2006-08-07T10:32:00.000-04:00

Once again, a big thanks goes out to Beck-Cohen for providing water at the halfway mark and finish lines this week. You are the best!!

The early bird session this week is a Yoga demonstration. If you've ever been interested in yoga, the session starts at 7:15.

Another big thanks to Dr. Wilder and his staff. Thanks for sticking around and answering all those questions.

This week's guest speaker is Laura Jones, and she'll be talking about race day jitters.

Keep hydrating and rest when you can!

PL Deb

Saturday

2006-08-03T16:22:00.000-04:00

We're going to the chapel and we're gonna get........3 miles in on a Saturday.

Our speaker this week is Dr. Bob Wilder and he'll be talking about dealing with injuries. We'll also have Nilou Jones speaking at 7:15 on setting weight loss and fitness goals.

As usual, make sure you're getting plenty of water (or sports drinks) every day, not just when you're running.

I love hearing your stories each time we run, so please, keep sharing them. You inspire me to keep putting one foot in front of the other. We have a suggestion box out on Saturdays, so take a moment and let us know what you like, what you would improve, and how things have changed for you.

See you Saturday!
PL Deb

Afternoon runs and walks this week

2006-08-01T14:47:00.001-04:00

Since it's too hot to be outside, and there are heat advisories, the Greenbelt run for Wednesday and the Park walking group for Wednesday are cancelled.

The 6:30am group will still meet on Thursday.

Try and stay cool and keep hydrating.

PL
deb

Boy howdy, is it hot!

2006-07-31T10:42:00.000-04:00

Heat advisories are in effect for this week, so be extra careful out there. Please remember to hydrate constantly. Drink water as much as possible, even on non-running days. If you start to feel light-headed or queasy, stop running and get to some shade immediately.

Saturday looks like we'll get a break from the heat. And speaking of breaks, we'll have a break-out session at 7:15 with Nilou Jones talking about Setting Weight Loss and Fitness Goals. She's very inspirational, you may have read about her in the newspaper.

We'll also be running 3 miles! That's more than halfway to our goal. We'll head over to the Chapel, so be extra careful and watch for traffic. If you run with headphones, please only use one side. You need to be able to listen for cars, dogs, and other people. We want you to be safe out there.

Have I mentioned how inspired I am by all of you? We have a suggestion box out on Saturdays, so feel free to write down your success stories. We love to hear them.

Happy Running,
Deb

On the Road Again

2006-07-25T11:46:00.000-04:00

I hope you are enjoying getting off the track and running on the sidewalks. When you're out there, safety is very important. You have to be aware of traffic, animals, and other things. This week, our speaker is Melissa Fielding from the UVA Police Department. She'll be talking about how to stay safe. We'll be starting at 7:45 and you don't want to miss it.

With the heat and humidity, make sure you're getting lots of water. Dehydration can lead to some very bad things, so drink up.

Can't wait to see you all Saturday!

Pink Lady Deb

This Week

2006-07-03T13:19:00.000-04:00

You are all so amazing to me. It was wonderful watching so many of you run a mile for the first time. You are awesome!

Tomorrow is the 4th of July, and yes, the Tuesday-Thursday group will be at the track bright and early at 6:30. Hope to see you there.

This Saturday, there will be an early session discussing Breast Cancer Prevention. It's at 7:15 at the bleachers.

The regular session will feature running form and we'll have representatives from Ragged Mountain Running, Charlotteville Running, Richey and Co, and New Balance there to help you with shoe selection and gait analysis.

As always, if you have any questions or concerns, please talk to any of the Pink Ladies. We're here for you.

All about the weather

2006-06-27T14:25:00.000-04:00

As I sit here listening to loud thunder outside, I want to remind you again about running in bad weather.

It's pretty cool to run in the rain. Serious downpours? Not so cool. You need to be on the lookout for falling branches, gutters overflowing, and drivers struggling with weather-induced poor visibility.

Also, you don't EVER want to go out for a run when there's lightning.

Now, on to brighter things:

This week, our speaker is Heather Snyder and she'll be talking about healthy feet.

The main group will be running a mile, and we'll also be timing you. Don't worry. Timing sounds worse than it is. We just want you to know what your pace is so when we go out on the road, you'll know who to run with. Running in a pace group is also a great way to make friends.

Big thanks again to Beck-Cohen for providing water last week.

And remember to bring a bottle of water and towel to each run. Don't forget your sunscreen, and bring a chair if you're not into sitting on the ground.

If I don't see you Thursday morning, I'll see you Saturday!

Deb

Are you ready for Week 2?

2006-06-21T08:41:00.000-04:00

We hope you enjoyed the first week of training, and we want to see you back this Saturday. If you missed the first week, no problem. You can still sign up at the track.

Everyone should get in the habit of bringing a water bottle (the wonderful people at Beck-Cohen will be there a lot, but not every week) and a towel (sure makes doing stretches a little more comfortable).

If you have any questions or concerns, ask any Pink Lady. We're happy to help and if we don't know the answer, we'll find someone who does.

This summer is all about you. We want you to have the best experience possible.

See You Saturday!

avoid the lines

2006-06-14T09:45:00.000-04:00

Sign up early for the 4-miler training program and the 4-miler race. You can do so at ACAC Albemarle Sqaure this Thursday from 11-1 pm and Friday from 5-7 pm.
Hope to see you there:)

It's getting closer

2006-05-31T17:19:00.000-04:00

June 17th is fast approaching. We're getting psyched about the start of another great season, and we're looking forward to seeing you at the UVA track.

This program is all about you, and we invite you to post questions, issues, success stories, song requests, and most anything else that comes to mind.

We can't wait to see you!

More Details for this summer

2006-05-11T17:43:00.000-04:00

Here are the details for this summer's 4-miler training program.

It starts Saturday, June 17th at 7:45 am at the UVA track, and continues each Saturday until the big race. The cost is $15. Make your check payable to W4MTP.

Parking is free at U-Hall.

Bring a bottle of water, sunscreen, a large towel, and a folding chair. (the bleachers have been removed.)

You can download a registration form for the training program at: http://charlottesvilletrackclub.org/latest/schedule/W4MTP.registration2006.pdf

To avoid long lines on the first day, you can pick up a training packet, or register, at ACAC in Albemarle Square on Thursday, June 15th from 11-1 or Friday, June 16th from 5-7.

Your race registration will be a separate form and fee.

We're looking forward to a great summer and a successful training program.

Mark Your Calendar!

2006-05-02T16:19:00.000-04:00

Mark your calendar and get ready. The 4-miler training program starts up shortly. Saturday, June 17th, 7:45am at the track at UVA. The cost is only $15 for the 12-week program. The Pink Ladies are getting things ready for a great summer of running.

More details will follow.

Winter running

2005-10-28T13:23:00.000-04:00

If you're interested in running through the winter with a group, 10-miler training starts tomorrow (Oct. 28th) at 8:30am at the track. It's a lot less 'formal' and there are four different distance groups to run with. The cost is $10. If you can't make the first week, that's ok.

Joining the training program does not commit you to running the 10-miler. You have plenty of time to decide if you want to do it or not.

Hope to see you there.

I feel pretty....

2005-09-29T17:23:00.000-04:00

And here we have more pics:

Strike a pose

2005-09-29T17:05:00.000-04:00

Whoo! I'm finally able to post pictures! These are from the 4-miler, the Fun Run and our last week of practice (check out the rain gear).

Race pictures

2005-09-25T20:14:00.000-04:00

We're having issues uploading pictures -- more to come, when the bugs get worked out.

Races and such

2005-09-13T17:48:00.000-04:00

Now that you are runners and no longer rookies, you may be interested in the area's upcoming races. Click here for info on 5Ks, 4-milers and more. This Saturday is the Earlysville Firehouse 4-Miler at 8 a.m. You can register the day-of, and several of us plan to run it. That means there may be fewer people at the track, but I've started an e-mail list for people interested in running through the fall and winter. Many folks already are using it to find running buddies, so if you want to join, e-mail me at ke_andr@yahoo.com. I'll be sending out e-mails from time to time, and the best ones I'll post here. But as you know, the blog is going on semi-vacation.

Let's Party!

2005-09-06T18:19:00.000-04:00

First of all, let me say how proud I am of all of you. I'm a big softy and was moved to tears more than a few times on Saturday. Heck, I'm getting misty just thinking about it!

It's time to party. Let's celebrate your accomplishment and start talking about the next race. We'll meet at the track this Saturday, the 10th at 8am and do an easy 2-mile run. (remember when 2 miles was unthinkable?) Following the run, let's eat, drink, share stories and successes.

Here's what to bring....If you're last name starts with:

A-F, bring drinks (juice, water, etc)
G-M, bring bagels or muffins. I'll be bringing my not so world famous applesauce breakfast cake
N-Z, bring fruit or some other treat.

In the event of rain, we'll meet at the park by the law school. Any questions, just post them here.

Pictures of the race

2005-09-06T15:28:00.000-04:00

Hey, folks. We're working on posting some pics of the race up here -- but you can see action shots from the 4-miler here. Due to a camera malfunction, photos of runners who finished within 35-49 minutes are not available. But for the rest of us, click on the 4-miler link under "recent events." Look here for race results.

And most of all, I want to wish you congratulations. I was so proud to see so many women wearing gold ribbons in the race. You should give yourself a big pat on the back. I hope to see you all out there on the road through the fall and winter and spring! Love, Kate (No. 1,137)

GREAT JOB!

2005-09-06T08:42:00.000-04:00

Hello ladies, I just wanted to congratulate you for doing such a great job this summer with the program and then finishing on such a great note. I was able to chat with many of you after the race and everyone said they felt well prepared and had a great time. I hope you did too:)
Also wanted to thank all those that cheered others on. I know it felt great to hear my name and cheers from fellow runners. It truly pulled me through when I was not feeling my best! THANK YOU!!
Hope to see you Saturday at the post race fun run and goodies. So bring a goody to share and be ready to have a great time!

Running....into the future

2005-09-01T15:55:00.000-04:00

We interrupt the 4-Miler race coverage to bring you a glimpse of the future. This site will be semi-active after the race. Here's what you have to look forward to: Pictures of the race, updates on the 10-miler training and mentions of other local races (like 5Ks and stuff). The site will not be updated as frequently as it was this summer, but keep us on your bookmark list and check back from time to time. Thanks for your response this year, and we now return to our regularly scheduled training program.