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Westlake Legal Group > Posts tagged "running"

Add these 9 health-focused products to your collection of active gear

From top-rated accessories to the latest trends in activewear, these items will make it easy to stick to your fitness regimen all year long. Real Estate, and Personal Injury Lawyers. Contact us at: https://westlakelegal.com 

Sport&Health Crystal Park set to expand in conjunction with Amazon HQ2

Over the course of the past year, the neighborhoods of Arlington County—specifically the National Landing area—have faced numerous changes in business growth, property cost increases and developments as a result of the much-anticipated arrival of Amazon’s second headquarters, better known as HQ2

The latest announcement in the surplus of changes expected in 2020 comes from Tysons-based US Fitness Holdings, LLC, which plans to expand and renovate its Crystal Park location of Sport&Health in partnership with HQ2 developer JBG Smith

Sport&Health Crystal Park is one of five Sport&Health locations in Virginia, and is part of US Fitness Holdings’ larger umbrella of over 50 multi-purpose health clubs primarily located in the DMV. 

While the Arlington location currently includes an indoor, salt-water pool, state-of-the-art cardio and strength equipment, and separate studios for cycling, yoga and group fitness classes, it will experience an 8,000-square-foot expansion this spring. When the renovation is complete, the facility will include additional space for strength training, larger studios and functional turf-training areas. 

“We’re excited to expand our location along with the new development of the National Landing area and the new Amazon headquarters,” Kirk and John Galiani, co-chairmen of US Fitness said in a recent press release. “Our successful partnership with JBG has allowed us the opportunity to deliver the ultimate fitness experience to this rapidly growing community.”  

The expansion project will begin in the spring of 2020 and is expected to be complete the following summer, without disrupting the current facility.

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Real Estate, and Personal Injury Lawyers. Contact us at: https://westlakelegal.com 

Attention local runners: Sign up for these 7 New Year’s Day races to kick off 2020

Westlake Legal Group winter-race Attention local runners: Sign up for these 7 New Year’s Day races to kick off 2020 wellness Walking Things to Do running events running Runners run races new years eve new years new year's day races New Year's day new year's 5ks jogging health events health and wellness Health Fitness Features fitness events fitness Events abi jones 5ks 10ks
© Maridav / stock.adobe.com

Ring in the new year, and the new decade, at these Northern Virginia races. From a beer mile to a 50-kilometer course, here’s where runners of all levels can enjoy New Year’s Day in the region.

Fairfax Four Miler
Tuesday, Dec. 31, 6 p.m.
Say goodbye to 2019 with this 4-mile race and ring in the new year with thousands of other DMV runners as you traverse through Old Town, Fairfax and George Mason University. In its 11th year, the Fairfax Four Miler is a favorite for its post-race pizza party, cozy sweatshirts as race swag and camaraderie. // Race beings near Pacers Fairfax: 10420 N. St., Fairfax; $38-$48

2020 New Year’s Day 5k & 10k
Wednesday, Jan. 1, 7 a.m.
Start your year off on an active foot and choose between the 5K or 10K race being held alongside the Rappahannock River in historic Fredericksburg. The race also offers a virtual run option for those who can’t make it to the course on race day. // Old Mill Park: 2410 Caroline St., Fredericksburg; $12-$40

Red Eye 50km
Wednesday, Jan. 1, 8 a.m.
Enjoy the great outdoors at this race held throughout Prince William Forest Park. (Note: Racers will need to pay the National Park Service entrance fee on the way out, $5 to $7.) This 50-kilometer course features groomed forest trails, and consists of three repeats of a 10-mile loop. Or, if you don’t like the recommended course, you can just run anywhere you want to! Why? Because this race is just for fun; there are no registrations, no trophies, no T-shirts or entry fees, just the opportunity to run forest trails with friends. // Prince William Forest Park: 18170 Park Entrance Road, Triangle; free

New Day * New Year 5k & 10k
Wednesday, Jan. 1, 9:30 a.m.
The third annual New Day * New Year 5K & 10K celebrates the holiday with a fun run or walk in which all participants receive race swag at the finish line, and enjoy a post-race breakfast at House 6 Brewing with food trucks and beers on tap. // House 6 Brewing: 44427 Atwater Drive, Ashburn; $20-$35

New Year’s Day 5k
Wednesday, Jan. 1, 10 a.m.
For this race, the start time is 10 a.m. which means you can still stay out late for New Year’s Eve and have plenty of time to sleep in. At the end, there will be music, food and a fun New Year’s Day party. // Reston Town Center: 11900 Market St., Reston; $40-$45 

Predictions and Resolutions 5K
Wednesday, Jan. 1, noon-1:30 p.m.
Overindulged on New Year’s Eve? Run it all off at this race, easily accessible via Metro or car. The course features rolling hills on the Custis Trail with a net downhill last mile, followed by a flat section to finish. // Washington-Lee High School: 1301 N. Stafford St., Arlington; $10

Winchester Beer Mile
Wednesday, Jan. 1, 1-4 p.m.
If running and beer are two of your favorite things, then this is the New Year’s Day race for you! The Beer Mile is a drinking game that combines running and speed drinking, taking place on a .25-mile course. Racers begin by consuming a 12-ounce beer, followed by a full lap around the course, and then so on until a total of four beers and laps are completed. Competitors who vomit before they finish the race must complete one penalty lap at the end of the race. Not a drinker? No worries, there’s a non-alcoholic option as well. // Escutcheon Brewing Co.: 142 W. Commercial St., Winchester; $30

Get into tiptop shape in 2020 with our weekly Health newsletter.

Real Estate, and Personal Injury Lawyers. Contact us at: https://westlakelegal.com 

TC Williams High School alumnus Noah Lyles looks to 2020 Olympics

Westlake Legal Group noah-lyles-notes-feature TC Williams High School alumnus Noah Lyles looks to 2020 Olympics Track & Field T.C. Williams High School Sports running Profiles Olympics Noah Lyles News & Updates health and wellness Health fitness Faces Culture Features Culture alexandria #culturedbeef
© ASSOCIATED PRESS – Photo by Ulrik Pedersen

Track star Noah Lyles always knew he wanted to be one of the fastest runners in the world—and he’s already done it at just 22 years old. The T.C. Williams High School graduate raced his way to two gold medals at the 2019 World Athletic Championships in Doha, Qatar in October, where he became a world champion in the 200-meter sprint in an astonishing 19.83 seconds.

The Washington Post dubbed him “the star that track and field needs,” and a record-rival of Olympic gold medalist Usain Bolt. Recently, he took a break from the track to visit his alma mater in Alexandria. We caught up with him there and asked Lyles about his dedication to the sport and his most successful year yet.

What inspires you to run?
For me, it’s about the feeling of breaking my body down to make it better. I love working out. And I love having fun. I only do things that, basically, I like to do [which include running, painting, making music and more]. I enjoy every day of my life because I get to do what I love.

How did your time at T.C. Williams influence your running career?
Most of the things I do today are because of what I learned in high school. We learned how to visualize, how to prepare days in advance for track meets, how to travel and how to be on time. Those were all things that we had to learn that when we were going pro, I already had this stuff and I was just taking it along with me and building upon it.

What was it like to step on the gold medal podium in Qatar?
It was the first time I felt a little sense of nervousness again. I knew that something great was going to happen and I just wanted to make it happen as soon as possible. Stepping onto the podium, honestly, it was one of the hardest things I’ve ever had to do. Everything that’s happening is there for you. They’re playing the national anthem for you, because of something you did.

This post originally appeared in our December 2019 issue. For more local coverage, subscribe to our weekly newsletters.

Real Estate, and Personal Injury Lawyers. Contact us at: https://westlakelegal.com 

Expert tips on running and biking in the winter

Westlake Legal Group running-and-biking-winter-tips-feature Expert tips on running and biking in the winter winter wellness running tips running run health tips health and wellness Health Fitness Features fitness exercise biking tips biking bikes Bike arlington
© LMproduction / stock.adobe.com

Yes, it’s cold. And it’s probably going to get colder. That doesn’t mean you should stop outdoor exercise altogether, says Henry Dunbar, director of BikeArlington

“Be flexible, have the layers and push yourself a little bit,” says Dunbar. “It’s OK to be a little cool to start out, but you’ll warm up pretty quickly.”

To help you tackle winter exercising with ease, we spoke with year-round cyclist Henry Dunbar of BikeArlington, and Dave Ringwood, training program coach at the Formula Running Center in Clarendon. Below, find their best tips for beating the cold and staying active while waiting for spring to arrive.

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Let’s start by discussing the challenges of biking and running in the winter. Other than the cooler temperatures, what makes this time of year more challenging?
HR: One of the challenges is really just the amount of planning you have to take into account. The weather in this region can be anywhere from 10 degrees to 50, and with many cold-weather activities, the key is layers. You have to be able to adjust to what the temperatures may be at any point in the day.

DR: Winter mornings provide anything but a warm welcome to us runners. We get up those mornings and know what’s on the other side of the front door: any combination of freezing temperatures, darkness, snow and ice. By contrast, we could remain inside with the ability to turn up the heat, turn on Netflix and tell ourselves, “I’ll get my run in later.” But laying out your outfit the night before, planning to run with a friend or group and preparing a post-run meal are all valid ways to increase your motivation to run on those mornings. The more consistent you become with your morning routine, the easier it becomes. 

If you’re someone who already has a biking or running schedule during the warmer months, should you readjust it for winter?
HR: As a year-round cyclist, I would stick to the same time frame, but the light changes, so make sure you have good light on your bike and reflective equipment. Being able to see and be seen are essential.

DR: I strongly recommend adjusting one’s training to account for winter obstacles. Freezing temperatures, darkness, snow and ice are just a few aspects of winter that impact one’s running. With that said, I have several recommendations. First, focus on effort and time over speed and distance. Instead of mapping out a specific distance run to be covered at a certain pace, consider how long that would take in ideal conditions and then run on that length of time for the same effort. You’ll get the same aerobic benefits as you would any time of year, despite the wintry conditions. Second, allow yourself flexibility with your schedule! No training plan should be absolutely set in stone, especially when winter elements can be so unpredictable. While braving a blizzard to get in your long run might make for a cool story, staying healthy and setting a new PR makes for an even better one. 

What are some tips you might suggest to someone who is just starting out this winter, or who is looking to add biking and/or running to their New Year’s resolutions?
HR: Biking offers transportation flexibility and the opportunity to not be locked into one particular mode of getting around. The exercise benefits are the same as in the summer too. But I would say the secret to starting is having that windproof outer layer. That really goes a long way in keeping warm. I find that I don’t have to wear that much clothing if I have that shell. Also, waterproof gloves. The other thing is, even if you don’t want to ride when it’s under 40 degrees, you can still ride some days throughout the winter. Even if it rains on Monday, you could be guaranteed perfect riding conditions for the rest of the week. The weather will change.

DR: I think the most valuable advice I can give to a beginning runner (or one getting back into the game) is to find your support system. This could be family, friends, a running group, heck … even pets make for a great support system! As long as you feel supported and held accountable, you’re setting yourself up for success. As for tips, I definitely have a few that I have learned from personal experience. First, it can be easy to overdress for the cold. A general rule of thumb is to dress for 10 to 20 degrees warmer than the actual temperature, as your body will naturally warm up throughout the run. Second, make sure you continue hydrating. Despite the colder temperatures, we still sweat while running. Third, shorten your stride to stabilize your center of gravity. This becomes especially important when running on uncleared sidewalks. You have to stay on your feet if you want to keep running!

Are there any equipment tips you might you offer to runners and bikers for the winter?
HR: The real secret for me was when I discovered Bar Mitts. They’re big, mitten-like things that fit over the handlebars. Those are the only things that truly made the difference in making sure my fingers didn’t freeze. 

DR: Warm up before you head out the door. A dynamic warmup routine should be performed inside to ease the transition from your warm house to the cold outdoors. Understand the purpose of each clothing layer to stay warm. Your base layer should be made of a fitted, dry-wicking material to retain heat while allowing moisture to escape. A second, middle layer can be worn depending on how cold it is. This is looser fitting and can even be fleece material. A jacket should be worn on top to both retain heat and block the wind. For safety, reflectors should be your best friends. Running out in the brisk winter air is a great way to feel alive, while remaining visible to vehicles is a great way to stay alive. Finally, gloves are good, but mittens are better! When you’re out on a run, your body is the lone source of your warmth. While gloves prevent the colder elements from reaching your hands as quickly, they also prevent your hands from warming themselves. Investing in a quality pair of running mittens was one of the best running-gear purchases I’ve ever made! 

And if it’s just too cold outside, any suggestions?
HR: Everyone has to make their own choice. I don’t ride when there’s ice, but that’s where Capital Bikeshare can come in handy. Those bikes are very sturdy and forgivable, even in bad conditions. I know a lot of people won’t ride their own bikes when it’s slushy out, and the local bikes are designed to withstand weather conditions. 

DR: I’m a strong proponent of treadmill running, especially during the winter months. Treadmills provide a control of external variables in such a way that can’t be replicated outdoors and, as a coach at the Formula Running Center, I’ve seen runners of all abilities benefit tremendously from that control. 

Real Estate, and Personal Injury Lawyers. Contact us at: https://westlakelegal.com 

10 local races to run in November

Westlake Legal Group november-running-races-5ks-feature-rachwal 10 local races to run in November Things to Do Thanksgiving Running Races running November Races November events November health and wellness Health Fun Run Fitness Features fitness 5K
© rachwal / stock.adobe.com

Don’t be a turkey—sign up for a local race to raise proceeds for nonprofits or get in some good exercise before those Thanksgiving turkey trot races come around. Plus, the whole family can join with 1-mile fun runs, custom T-shirts and more.

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10th Annual Jack T. Farrar “Fill the Shoes” 5K
Saturday, Nov. 2, 8-10 a.m.
Join members of the community to create a sense of hope for those affected by pancreatic cancer. The race will honor and remember those who were lost to pancreatic cancer, help lift up survivors and promote cancer research, awareness and education. All proceeds benefit the Pancreatic Cancer Action Network. // Hayfield Park: 7611 Hayfield Road, Alexandria; $35

Family Fun Cow Run 5K, 1M and Cow Chase
Saturday, Nov. 2, 8- 11 a.m.
Love Chick-Fil-A? This race is for you. Proceeds from each race will benefit Battlefield Area Fellowship of Christian Athletes and the organization’s weekly influence on more than 4,000 athletes and coaches in the area. The Cow Chase is a short, fun race for children 5 years or younger to follow the Chick-Fil-A mascot, and the 1-mile race is for participants 12 years or younger. // River Club Church: 10835 Tidewater Triangle, Fredericksburg; $35

DC Dash 5K
Saturday, Nov. 2, 8:30-11:30 a.m.
It may be called the DC Dash, but this Arlington 5K actually takes runners from the Columbia Island Marina to the Mount Vernon trail and raises money for the Kids Chance of Virginia, a nonprofit dedicated to offering post-secondary and trade school scholarships to the children of Virginia workers who have been severely or fatally injured in a workplace accident. // Columbia Island Marina: George Washington Memorial Parkway, Arlington; $20

Quarry Crusher Run Virginia
Saturday, Nov. 2, 9 a.m.-noon
“Get to the bottom of it!” At the Vulcan Materials Manassas Quarry, participants will race approximately 3.7 miles (or 7.4 miles for the “double crusher”) to the bottom of the quarry, and all the way back up. If you’re looking for a challenge, adventure and the opportunity to see quarry landscapes up close , this race is for you. // Vulcan Materials Company: 8820 Rixlew Lane, Manassas; $40

Ben’s Chili Bowl Half and Half
Saturday, Nov. 9, 8 a.m.-noon
Forget stopping at the water station or grabbing a banana, this half-and-half marathon is for runners (and foodies!) who will stop at 6.55 miles to eat a half smoked sandwich with chili, mustard and onions. Once you show your clean basket to a volunteer, you’re able to tackle the remaining 6.55 miles to the finish line. // Ben’s Chili Bowl: 1725 Wilson Blvd., Arlington; $55

Veteran’s Day 5K
Sunday, Nov. 10, 8-10 a.m.
Honor all U.S. service members with the Veterans Day 5K, and make sure to register with what branch you and your family represent. This race offers bragging rights! Plus, every participant will get a T-shirt and finisher’s medal, with awards given to the top finishers in a variety of age groups. For the kids, there is also a 1K Fun Run. // Fairfax Corner: 11895 Grand Commons Ave., Fairfax; $30-$40

Birds & Birdies 6K
Saturday, Nov. 16, 10:30 a.m.
Take the scenic route for this 6K through Pinecrest Golf Course along the Audubon-sanctioned course (a certified course that protects and preserves the natural heritage of the game of golf, as well as the areas it is played). This course is home to a variety of native flowers and bird species, making this a one-of-a-kind race in Virginia. All finishers will receive a T-shirt, goody bag and medal. // Pinecrest Golf Course: 6600 Little River Turnpike, Alexandria; $35

2019 Sprout 5K
Sunday, Nov. 17, 9 a.m.
With a race through the Broadlands community of Ashburn, all proceeds benefit Sprout, an equestrian therapeutic riding and education center in Aldie. The center provides physical, cognitive, social and emotional programming for individuals with a wide variety of diagnoses including autism, cerebral palsy, Down syndrome and more. Awards will be given to top finishers and the ceremony will take place after the race concludes with the last finisher. // Clyde’s Willow Creek Farm: 42920 Broadlands Blvd., Ashburn; $20-$30

Spend Yourself 5K/3K
Saturday, Nov. 23, 8 a.m.
This out-and-back race takes participants through a flat portion of the W&OD Trail and raises money to feed the hungry in Falls Church. There will be a turnaround point for 3K racers, and supporters along the way to keep you motivated straight to the finish line. // Columbia Baptist Church: 103 W. Columbia St., Falls Church; 8-10 a.m.; $35

17th Annual Freeze Your Gizzard 5K
Saturday, Nov. 23, 9 a.m.
Celebrate Thanksgiving early with this race and you could potentially win a turkey. The race makes its way through Ida Lee’s 138-acre park on a cross-country style trail, and gathers hundreds of canned food for the Loudoun Hunger Relief Food Bank each year. Prizes will be awarded for top finishers in a variety of age groups, and even the best-themed costume will go home with an award. // Ida Lee Park Recreation Center: 60 Ida Lee Drive NW, Leesburg; $25

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What it takes to be a top marathon runner at the Marine Corps Marathon

Westlake Legal Group marine-corps-marathon-feature-image What it takes to be a top marathon runner at the Marine Corps Marathon Veterans running Profiles Marine Corps Marathon marathon health and wellness Health Fitness Features fitness Events arlington
Photo courtesy of the Marine Corps Marathon

Every year, the Marine Corps Marathon (MCM) gathers local athletes, active duty soldiers, retired veterans and hundreds of spectators for a 26.2-mile race through Arlington and Washington, DC.

Just getting to the starting line can be a feat for many, but this will be Frank Fumich’s 100th time taking on the 26.2-mile distance on Sunday, Oct. 27. His first-ever marathon was the MCM in 1997 and he hasn’t stopped since. In 2009, it was his 12th marathon (and he’s run quite a few since), and in 2019, it will now be his 100th marathon since he started running at almost 30 years old.

We caught up with Fumich just two weeks before the MCM to look back at his racing career, his previous experiences with the race and what the 100-marathon mark means to him. He’s run marathons guiding a blind veteran, others with carrying a 35-pound backpack and a few carrying military flags. See highlights from our conversation, below.

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Westlake Legal Group frank-fumich-marine-corps-marathoner-feature What it takes to be a top marathon runner at the Marine Corps Marathon Veterans running Profiles Marine Corps Marathon marathon health and wellness Health Fitness Features fitness Events arlington
Photo courtesy of Frank Fumich

Let’s start way back at the beginning. When did you start running?
I was a month shy of my 30th birthday and had never run a race before, let alone even gotten into running in general. My aunt had been diagnosed with a brain tumor and she was in a lot of pain, so I signed up for the 19976 MCM as a way to inspire her, and put myself in some pain with her.

Back then, it was much easier to sign up and I think I did it just three months before, and just started my training then. I signed up for the MCM because it’s my local race (as a lifelong Arlington resident), and each year I was aware of it happening, and thought the people running it were crazy. And with my family praying for my aunt, I just thought a great act might help inspire her to fight. I gave her my medal upon finishing the race. Sadly, some months later she lost her battle, but I’m forever glad I did it for her.

Your father was a second lieutenant in the Army in WWII, so you also have a veteran connection to the race. Can you tell us more about him and how he inspired you to run?
My father, George Fumich, was an amazing man. He was a second lieutenant in the Army who fought on the front lines in Italy, and helped liberate that area from the Germans. He was also a prisoner of war for a short time, being captured just four days before the war ended. He was freed by the Italian partisans. I’m not sure he inspires me to keep running, but he inspires me to be a good person. I think if he and my mom were alive now, they’d probably say, “OK son, you’ve probably done enough now.” But I know they are proud of me, especially when I run marathons to help other people. And I love walking to the start line of the MCM because I get to pass Arlington National Cemetery, where they are both eternally resting, and I have a nice moment with them.

What was it like running that first marathon back in 1997?
I remember it well. It was one of only two marathons that I had to be carried off on a stretcher (the other one being a qualifying race for the Boston Marathon, where they put me in a wheelchair and not a stretcher, to carry me away). I just remember I wanted to give it everything I had, and I also wanted to break four hours because some friends told me that there was no way I could. Plus, of course, I wanted to hurt and feel the pain for my aunt, and on only three months of training, I wasn’t a very good runner yet. I finished in three hours and 50 minutes, but don’t even remember crossing the finish line. Two marines put me in a stretcher and carried me off, to sort of come back around. I remember realizing I had finished and that there was a medal around my neck, and I had two marines shaking my hand and congratulating me. I remember thinking it was me that should be thanking them. What a day!

This year’s race will be your 100th marathon. What are you looking forward to, and why is this one also going to be special?
Well honestly, I am a numbers guy and very goal-oriented. Although 100 was never really my goal, I just kept running them. But maybe when I was at about 80 marathons, I started thinking about how neat it would be to hit 100. It was never really a question of if, but just when. And I also thought, how cool would it be to make my favorite marathon, the MCM, my 100th since it was also my first? It’s a nice bookend to a ton of amazing experiences and a lot of learning about what I’m capable of. It just seems a perfect number to nicely reflect on where it’s all taken me, and all of the people I’ve met along the way. It all started right here. I’d say it was a massive life wake-up call and a huge turn in my life. My life goals really changed then, and I never looked back.

Last year, you ran the MCM as a seeing guide for Aaron Hale (a blind and mostly deaf Navy and Army veteran, who was severely injured by an improvised explosive device
in Afghanistan, who also lost his hearing from a case of bacterial meningitis). What was that experience like for you?
My running coach, who use to train me for ultra-marathons and other extreme endurance races/adventures, has also coached Aaron at some point. She put us in touch because he needed someone to guide him at the Boston Marathon, and she knew I loved helping people and charitable causes in some of my sporting events. I had never guided a blind runner before, and Aaron and I had never run before together, other than a 10-minute jog the day before the Boston Marathon, when I met him in person.

I was a nervous wreck that I was going to guide him into a pole, but we did fine! He’s super laid-back and easy, but it still makes me nervous because I’m always afraid I will miss alerting him to a bump and he’ll fall. He did take a small fall at the turnaround in Crystal City during the MCM. We were both tired at about mile 23, when your feet don’t get up too high anymore, and his foot clipped a small curb and he went down in front of a big crowd of, “Ooohs.” But, he got up, took a bow and off we went!

In addition to guiding him twice during marathon races, I’ve also run about a half a dozen marathons supporting veterans groups. Even though I’ve never served myself, I love to try and give back a tiny bit and always appreciate the service and sacrifice of our servicemen and women. I’ve run a number of MCMs carrying various military branch flags and a couple marathons with a loaded 35-pound backpack. One year, I actually did that and dropped and did 22 pushups at every mile to bring awareness to the 22 veterans that commit suicide every day. I’ve also pushed a disabled young teenager in a wheelchair for an entire marathon. All were unbelievable experiences and much more gratifying than simply running them for myself.

What do you believe it takes to be a marathon runner?
Everyone is different and everyone has a different style or motivation. For me, I’ve always had a strong mental drive and have been successful in forcing myself to continue pretty hard, even when hitting the wall,  so to speak. So, during a race, I would often go with my “Go hard and hang on,” approach, and it usually worked. But as I’m getting older, it’s letting me down more and more so I’m trying to run smarter and pace myself better. And that’s probably what I would recommend for anyone. Don’t get caught up in the adrenaline of the moment and especially the start, and find yourself trying to keep up with the faster runners. Know your pace and stick with it. Plus, it’s so much better of an experience when you have the energy at the end and are feeling strong, rather than feeling like you’re going to drop over.

It also takes a lot of patience and pain tolerance. Most people in their first marathon will feel pain they’ve never felt before. You have to be able to compartmentalize it and understand that it’s going to end soon, and not give up. When you’re in the hurt locker, you can’t imagine it ending. You just have to think about the next mile, not the end of the race. Small mental bites make the race much easier.

If you were to offer advice to someone who is thinking about running a marathon or just starting to run for the first time, what would you tell them?
Most people who want to run one marathon in their lives put it off because they think they are physically incapable, don’t have time to train, or are waiting for the perfect moment in their lives to do it. Almost everyone is physically capable to run 26.2 miles. I’m a totally average athlete and if I can do it, believe me, it’s very possible. And it doesn’t take months to train. With some smart training, it doesn’t take an entire year of grueling training to pull it off. And I always say, if you’re waiting for the perfect time to do a marathon, it’s never going to come. You have to want it as a goal bad enough and once you decide to sign up, you’’ll see it on the calendar and you will certainly find the time to make it happen.

Also, you are stronger than you think you are, and can go further than you think you can. It’s often that only after a marathon, that a person learned that for the first time. And most people say that your doubt is a bad thing and to not listen to it. But for me, I use the doubt as fuel and fire to prove it wrong. When that little devil shows up on my shoulder and starts feeding me the doubt, I want to shut him up and prove him wrong!

Is there anything else you think readers should know about running the MCM?
The MCM is my local hometown marathon, but it’s also a military run event. Seeing all the marines and volunteers, it just gives me chills when I see them. They’re very respectful and helpful, and by running this race, I feel like I’m also showing them respect and my gratitude. It’s a very patriotic event with lots of flags being carried, and injured veterans running or pushing wheelchairs during the race. The entire event is super inspiring and I think an amazing experience for everyone involved. It’s also a pretty flat marathon for folks looking specifically for a flat course, that’s conductive to fast times and a great choice for anyone looking to run one marathon, or one of many. Hey, you might run this one and end up running 99 more! When I crossed the finish line that very first time at the 1997 MCM, I swore I would never run another one … so clearly, not having a very good memory helps too!

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Mitt Romney Does Mitt Romney Things, Looks to Rally GOP Senators to Remove Trump From Office

Westlake Legal Group AP_18051137142507-620x347 Mitt Romney Does Mitt Romney Things, Looks to Rally GOP Senators to Remove Trump From Office vanity fair Susan Collins running republicans removal Rallying Support Politics Mitt Romney impeachment gop Front Page Stories Front Page Featured Story elections Election donors donald trump Convict Ben Sasse 2020

FILE – In this Thursday, Feb. 2, 2012 file photo, Donald Trump greets Republican presidential candidate, former Massachusetts Gov. Mitt Romney, after announcing his endorsement of Romney during a news conference in Las Vegas. Trump is endorsing Romney in Utah’s Senate race, another sign that the two Republicans are burying the hatchet after a fraught relationship. (AP Photo/Julie Jacobson, File)

Mitt Romney, who seemingly only has the ability to speak out against Donald Trump, has spent the last few weeks virtue signaling his pants off over the Ukraine issue. While he can never be counted on to condemn Democrats for basically anything, he’s always there with a tweet on Trump to soak up those CNN backslaps. I’m told that’s the ultimate act of courage.

His plan may go deeper than gathering plaudits though. A new report says he’s rallying Republican Senators to remove the President from office, assuming the House every stops being terrified of voting to actually impeach.

There’s two parts to this. Let’s start with GOP donors begging Romney to run.

According to sources, donors have in recent days called the Utah senator and encouraged him to run against Trump in the primary. “There is a half-billion dollars on the sidelines from guys who are fed up with Trump,” a GOP donor told me.

I’m going to put aside everything I think about or don’t think about Trump for a second. Let’s pretend he doesn’t exist. How can any GOP donor be so idiotic as to not recognize that the party simply does not want another Mitt Romney run, nor a run by someone like him? Even if you despise Trump, Romney is not the alternative. You want to rally the base around Trump? Start pushing Romney to the forefront.

In that sense, it’s probably smart for him to not run directly against Trump. Instead, he’s doing the underhanded thing by trying to get him removed from office to clear a path.

Instead, a Romney adviser told me, Romney believes he has more potential power as a senator who will decide Trump’s fate in an impeachment trial. “He could have tremendous influence in the impeachment process as the lone voice of conscience in the Republican caucus,” the adviser said. In recent days, Romney has been reaching out privately to key players in the Republican resistance, according to a person briefed on the conversations. “Romney is the one guy who could bring along Susan Collins, Cory Gardner, Ben Sasse. Romney is the pressure point in the impeachment process. That’s why the things he’s saying are freaking Republicans out.”

That highlighted sentence is the most Mitt Romney thing ever. Voters are sick of pompous cowards who only speak up when they think it will benefit them politically. Romney was nowhere to be found when Adam Schiff lied about contact with the whistle-blower. He completely lost his tongue on any matter dealing with the Trump-Russia investigation, the collapse of the Steele dossier, the lies about collusion, etc. When Obama did any number of things that were objectionable to conservatives during his tenure, Romney got lost in the woods.

But he sees an opening here with Trump that could help him politically, so he’s ready to speak up again. That’s not courage and it makes him the worst kind of Republican. It’s exactly why he’s never going to be a thing again.

As to him rallying Senators like Collins, Gardner, and Sasse, I’m skeptical. No doubt he will try, because again, he sees that as a path to 2020. But the only way any GOP Senators aside from Romney (and maybe Collins) vote to remove Trump is if they feel like it’s 100% safe in doing so. If they vote and it fails, they are finished in the party and they know it. That means Romney would need to gather another dozen plus votes from his own side and hold them all together over time. That’s just so unlikely as to be nearly impossible.

What we currently have is behavior by the President that we can argue back and forth on all day. Was it bad? Was it just turnabout being fair play given what Obama did investigating Trump? Was he actually just wanting a broad look at the 2016 election meddling, of which I’ve been assured by Mitt Romney is very important to get to the bottom of. I’m not here to convince you one way or the other. What I do believe is that there’s nothing impeachable here. There was no quid pro quo. We have the transcript and we know what it says and doesn’t say. Even the “smoking gun” text by Bill Taylor turned out to be based on a Politico article full of supposition, not actual direct knowledge.

In the absence of an actual, traditionally impeachable offense, Mitt Romney is just playing games again and noway should any Republican voter reward him for it. Any GOP donor or insider that thinks he’s making a comeback is deluding themselves and should probably come to their senses sooner rather than later.

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5 tips for preparing your child for a 5K run

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Running in a 5K race can be an exciting opportunity for a child, and a great opportunity for the entire family to do together. But there are some things parents should keep in mind when preparing their kids for a 5K run.

Emily Niu, M.D., an orthopaedic surgeon at Children’s National Health System in Washington, DC gives her expert advice, below.

First, are 5Ks appropriate for children, or should they opt for shorter, “fun runs” instead?

Some races incorporate events designed for children. For example, our upcoming Race for Every Child 5K has a fun-run option available for kids. Fun runs are typically short distances, with little to no training required to participate. It’s a great way to introduce running to your child if they are not yet ready for a full 5K.

How often should children take rest days during training?

The key to training would be to take multiple breaks tailored to the distance of the race. It is important for the child to be interested in participating in the race and that this isn’t an adult-driven activity.

Should children’s hydration intake increase during training?

According to the Institute of Medicine: Food and Nutrition Board, prolonged physical activity and heat exposure increases water loss and can raise daily fluid needs. Because children are more susceptible to heat-related illness compared to adults, it’s very important for children to avoid running on hot days and to make sure that they’re properly hydrated.

What about diet? Should parents adjust what their child is eating for race preparation?

It’s important to make sure that your child has adequate calcium intake and that their diet is balanced. I don’t recommend pre-marathon diets that are restrictive, simply because they are not healthy. Instead, children should take in plenty of fruits, vegetables and healthy carbohydrates. Their diet should be balanced, regardless of them preparing for a 5K or not.

Is Stretching necessary?

It is important for children to stretch because their bones are growing at a rate that is faster than their muscles and tendons can keep up with. Make sure that no one is exerting the stretching force on your child because that can potentially cause an injury. Stretching should be self-imposed.

Emily Niu, M.D., is an orthopaedic surgeon specializing in sports. Her clinical and research interests include sports-related injuries in children and adolescents.

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Reston’s Race to Make it All Better aims to raise $75,000 this September

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It’s time to get up and get moving for a good cause.

The Pediatric Specialists of Virginia (PSV) are set to host its fifth annual Race to Make it All Better on Sept. 28, where local residents can participate in the 5K (3.1-mile) run and walk, the Tot Trot (for ages 3 and under) and the free Family Health Fair.

The event is the sole fundraiser for the local 501(c)(3), which was created as a children-focused medical group by the Children’s National Health System and Inova Health System.  It has eight locations across the NoVA region and specializes in everything from allergy and immunology in children, to oculoplastics and orbital surgery.

According to the organization’s website, the 2018 event had over 500 registrants, 32 health fair booths and raised an all-time high of over $61,000 for the PSV. The 2019 goal is $75,000, which the organization hopes will be gathered from race revenue, community donations and event sponsorships.

Attendees are welcome to browse the health fair to find out more about local health companies and provided services, enter the raffle-ticket giveaways and enjoy the kid activities throughout the day, such as face painting, interactive games and live music from DJ Chris Styles.

Early-bird registration for adults is $35 through Aug. 31. For more information on the Pediatric Specialists of Virginia, visit the website, and follow along on social media for more upcoming news on the 2019 Race to Make it All Better. // Reston Town Center: 11900 Market St., Reston; $35 5K registration for adults, other ages vary

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