The Power of Positive Thought
9 years ago! The photo on the left was taken on this day nine years ago when I broke both ankles, dislocated one ankle and broke every metatarsal in one foot in a non-running related random accident hopping over a short stone wall between the beach and the boardwalk while traveling in Miami. The photo on the right is me after racing a sub 2-hour half marathon in Manhattan less than a year later.
On the day of the injury, with the help of Owen, my very dear friend in this picture, we took an Uber (as you do) to the emergency room where I received immediate and phenomenal care from a fast-acting doctor who first put my dislocated ankle back in place (so painful) and then proceeded to kindly but in no uncertain terms tell me I would likely never run again and may struggle to even walk as I was accustomed to. I’m pretty sure I was in complete and total shock but Owen didn’t hesitate to tell this doctor that would just not do, that I was a runner and needed to be put back together good as new.
The doctor put me in a cast on the left (broken ankle and foot) and a boot on the right (dislocated and broken ankle), told me I wasn’t able to fly home for three days until the swelling subsided and sent me on my way in a wheelchair back to my oceanfront hotel room where I would wait it out until getting back to Virginia to receive longer term care.
As the disbelief wore off and the reality set in I realized I couldn’t change the situation but I could choose how to handle it. In that moment I made the decision I would stay positive no matter what. It wasn’t some passive thought it was a deliberate and conscious decision to approach this with strength and a smile. And that’s what I did, starting with the very next night where I put on a little black dress and wheeled myself to a very fancy dinner at the Versace Mansion in South Beach.
It was a long, non-linear road to recovery requiring, fortunately, no surgery but a tremendous amount of time and patience. During these many months, I embraced upper body strength workouts that I still use to this day, I worked (from home) as hard as I ever had in my career and was promoted to COO in my company at the time and less than one year from the time of injury I moved to Manhattan and raced a sub 2-hour half marathon through the streets of New York City.
I feel absolutely certain it was my mindset more than anything else that resulted in a full and complete total recovery. I don’t talk about this very often but I think it’s a worthwhile story to share for that very reason. It also really reminded me how much I love running. Facing this fear of potentially losing something I treasure and cherish so much filled me with dedication and determination to do everything in my power to get back to running. I came out of that injury mentally and physically stronger, happier and healthier than ever and the coping skills and power of the mind I learned and used during that time are things I apply to all aspects of my life to this day.
This experience inspired me to chase my dreams, start my own coaching business and share my love of running with others. I think going through this has equipped me with the unique ability to really support and relate to the athletes I train on so many levels in life and running no matter what they are navigating.
What I see more than anything when I look at both of these photos is I am smiling. We cannot always control what happens but we can control how we react to it and I think that mindset can make all the different. Power of positive thought!
Intervals for Experienced Runners
Good morning and happy gorgeous Tuesday! Let's talk about intervals. This type of training is very demanding and should be reserved for experienced runners near the top of the pyramid or close to peak performance. Essentially, interval training is fast running with little rest and the benefits include:
Efficient use of oxygen
Improved fast twitch muscle ability
More efficient running form
Patience while managing physical discomfort
Increased strength
When we think of speed work, we have fartlek (speed play), tempo (steady state) and intervals (specificity).
The key word and what specifically sets intervals apart from other speed work is "specificity." Variables can include distance, speed/time, duration/distance, repetitions. Intervals should be done on flat, even terrain. This can include a track or a paved path, for example.
Intervals are generally thought of as an uncomfortable pace at a speed that is harder and harder to handle over longer distances. These sharpening sessions help us adapt to a race-specific goal. Once again, emphasizing that intervals are extremely demanding and, like any workout, do have the risk of injury and fatigue. Intervals are intended for experienced athletes running more than 20 miles per week who have completed strength running training (tempo, hills, fartlek) and have a strong base of at least 500 miles. Intervals are not intended for beginner or novice runners. And even experienced runners benefit from training with a coach when it comes to intervals in parallel to overall training and effort sessions.
It is useful to think of intervals in two categories — long intervals (~800m-2000m) and short intervals (~800m and less). In interval training, the recovery portion is often half of the interval, whether that is measured in duration (resting recovery) or distance (active recovery).
So, what does this principle look like in practice? Let's take a look at my personal half marathon training that includes an interval workout scheduled for today.
Incredibly important reminder: training varies from person to person and the workouts will be tailored to level, ability, experience and goal. My interval workout will NOT be the same as yours. A coach can help you design the happiest, healthiest, most effective and appropriate training plan and workout for you.
My half marathon goal is a PR of 1:35, meaning my interval pacing should come in around 5:57/mile for short intervals and 6:28/mile for long intervals.
My workout today will, as always, include a warmup, cooldown and stretching. My total mileage will come in at 5 miles and will consist of 800m repeats at goal race pace and faster with recovery that is half the interval.
Health and safety are always the top priority so with this and any workout we will challenge ourselves but also remain incredibly diligent and mindful of how we are feeling. If there is any pain at any point, we will stop immediately and reevaluate. This applies to any and all workouts.
Most importantly, be safe AND have fun! Find joy in the workout!
If you want to know how to apply these concepts to your running, we would love to hear from you! Happy running.
Sole Searching
If you have been following along, you will know we have been running in the ASICS Gel Nimbus since it debuted in 1999! In all honesty, we hesitated in the early days because the shoe was a bit "boring" looking compared to others on the market. We bounced around but ultimately realized this was the best fit and feel for our feet. And over the years, ASICS has come out with so many different colors and variations to choose from, vastly improved from the plain basics back in the beginning.
A whole lot goes into running injury-free and the right shoe for you is a big part of that. This brand and shoe carried us through so many training cycles, runs, races, distances with tremendous success in terms of performance and recovery. It has been a good shoe and the decision to switch has been daunting, to say the least. Everyone is different, we cannot possibly emphasize that enough. The shoe that is right for us may not be the best fit for you. A local running store can help and even as a coach we often turn to their expertise, too.
For us, we like a firmer more responsive shoe. It's important to draw the distinction here that this is not necessarily about lightweight and speed. Depending on your running goals, these elements may also be important to you, but the firmer, responsive fit for us is really about how it feels.
For 25 years, the ASICS Gel Nimbus was that shoe for us. So much so that we had the shoe on auto re-order every 500 miles. So, imagine our surprise when several months ago our beloved shoe arrives, we open the box and we see something almost unrecognizable. The updated cushion in the sole of the ASICS Gel Nimbus 25s (and 26s) is so drastic we could tell before even putting the shoes on our feet. Shoe technology has come a long way and if you are replacing your current running shoes with the same shoe the time to break them in is next to nothing. When we put these redesigns on and ran, we noticed the differences immediately. That was a tough run and an even tougher recovery. We felt tightness and soreness like we never experience. Over time, just like when you get a brand new type of shoe, we adapted and adjusted and the runs went back to “normal” for us. But even then, we knew, this was no longer the shoe for us. We are in the business of running and coaching not shoe marketing and manufacturing but it does leave us wondering why ASICS would change a tried and true classic instead of simply creating a new line, but that’s not for us to know or decide.
So, the “sole” searching began and not really knowing where to start after 25 years in the same shoe, we turned to the experts at The Running Store in Gainesville. Tremendous credit to them for hearing and understanding our concerns with the ASICS redesign, listening and learning about our running style and preferences and recommending two options to choose from: The Brooks Ghost or the New Balance 880s.
We did some of our own research as well and went into the store this week set on the Ghost. As always, the kind, welcoming and knowledgeable team at The Running Store ran us through the options, let us try on both, along with a few others, and then helped us make a confident and informed decision when we realized we actually really liked both choices. They were so nice as to even bring out a box of every single color they had in stock so we could pick our favorite. We ended up liking the NB 880s way more than expected, but as planned ultimately purchased the Brooks Ghost.
For over a decade, the Brooks Ghost has been on the recommended list from Runner’s World, who call this shoe “a tried-and-true daily trainer.” We hope so!
We ventured out in the new shoe for the first time this week and we are cautiously optimistic! Since this is an entirely new shoe for us, the adjustment process will take a little longer and look a little different than it has in the pace 25 years running in ASICS.
We will start with light runs at shorter distances while we get used to the new shoe. Breaking in a shoe is less about the shoe settling in and more about our bodies and feet adapting to the shoe. We will alternate between this shoe and the ASICS for a few weeks, gradually running in the Brooks more and more over faster, longer distances. Important to note, if you are going with an entirely new shoe, it is important to buy this while your current, older shoe is still in good enough condition that you can transition from one to the other over time.
We are excited to explore a new brand and the possibilities that come with it. We are hopeful the Brooks Ghost will be as good to us for the next 25 years as the ASCIS Gel Nimbus was for the past 25 years. Happy running!
Tips to Weather the Rain in a Race
Good morning and happy Friday! OK, racers, we have a very rainy Saturday on tap. No two ways about it, tomorrow is going to be wet and windy. But, not to worry, where there is a will there is a way. You have trained. You are ready. The weather will be no match for your hard work and prep planning for tomorrow. So go out and have fun remembering that the races in the quirky conditions are sometimes the most memorable!
We have runners racing the Marine Corps 17.75K and the Charlottesville Ten Miler tomorrow and both are shaping up to be soggy so here are some tips to make the most of the conditions.
Clothing
Dress for how you think you will feel 5 to 10 minutes into the run, we sometimes tend to overdress for rainy conditions and end up feeling uncomfortably hot once we settle into our run
Layers are an option for warmth at the start and to keep your inner layer dry but think through what you will do with the layers as you remove them, whether it’s tying them around your waist, handing them off to a friend or family member spectating at a point on the course or discarding them
The outer layer should be lightweight and water resistant but also breathable so you don’t overheat underneath
Wear sweat wicking or water resistant clothing that is also intended for sport, running specifically, this will help to keep you as comfortable as possible even though it will still be wet
Wear something warm and dry to the start that you may be comfortable discarding right before you start running - this should be something you don’t care to keep and oftentimes race organizers are good about donating these items
Have a clothing plan for after the race as you will want to get out of the wet clothes as soon as possible for dryness, warmth and to avoid things like chafing - if you drove to the race or it is any distance away from home, bring these items with you and plan to change before you drive home
Also bring a towel with you to leave in the car so you can dry your arms, legs and anything that was exposed during the run
Bottom layer should also be sweat wicking and depending on temperature and personal preference runner’s choice on running pants or leggings versus shorts
Socks
Think about the socks you will wear and while these do not necessarily need to specifically be waterproof, they should be good athletic socks that are sweat wicking and won’t sop up all the rain that will inevitably end up in your shoes
Shoes
Depending on the terrain, you do not need special shoes for running in the rain though you should think through traction and your shoes (in all conditions) should have a good grip
If you have an older pair of shoes that are still in race-ready condition and good enough quality still to run in, you can opt for these to keep your more current rotation dry for future use but we tend to suggest running in what you have most recently been training in
Have a plan for drying out your shoes after the race so they are ready for your next run, in other words, don’t just throw them in the back of your car after the race and forget about them for a few days, not only will that be smelly the shoes won’t be dry and ready next time you need them
Hat
Consider wearing a hat to keep the rain from falling into your face and eyes and this affects what we see but also creates a distraction where we are constantly wiping our forehead and that changes our running form and pace
Electronics
If you plan to run with your phone, make sure you have a bag or something waterproof
If you run with air pods, ear buds or any other listening device, be aware these may be affected or even damaged in rain especially downpour conditions, so plan accordingly
Running watches are often quite resilient, but check the manufacturer recommendations for your particular type
Footing & Terrain
Where possible, try to avoid puddles to keep your shoes and feet as dry as possible
Depending on race start and temperature at that time, careful for potentially icy conditions and even in warmer weather watch for slippery spots in the rain
In all types of terrain, and especially on trails or uneven footing, use caution with reduced visibility and keep a look out for changes in pavement, sidewalks, tree roots, pot holes, etc.
Overall Conditions
No matter the conditions, these play an important role in our overall run, so plan ahead and adjust your race day strategy to mirror the weather you will face. There is always a solution, always a way if you keep an open mind and are prepared. In rain, cold and wind be mindful this may slow your pace while your effort still feels the same, so go into the race accepting of that and remember, everyone is in the same boat!
Smile, soak up the day, rain and all, and happy running!
Tips on Safety While Running
I wish we lived in a world where it was not necessary to even need to write about safety while running. Unfortunately, we do not live in that world. We live in a world where tragic headlines and heartbreakingly sad news far too often remind us that we can never be too cautious and my whole entire heart goes out to the individuals, family and friends of anyone who has ever been affected.
If you follow Soleful you know we approach life and running with a sunny disposition and an extremely positive outlook, so a post like this is a departure for us and we do not write this to be alarmist rather to be realistic that we sadly live in a world where safety while running must always be at the top of our minds and with every single step we should be looking out for ourselves and for others. We should live in a world where we can go on a run anywhere, anytime, any circumstances. But we don’t. And even if we take every single precaution, there is still a risk. It’s sad and it’s scary and it is absolutely unacceptable. But it is the world we live in and even though you probably already know and do all of these things, I felt compelled to write this, to share these safety suggestions and to share a personal story of my own.
At Soleful, our mission is to inspire a healthy and active lifestyle, to bring joy to others through running and to encourage people to go outside and get moving. We stand by these goals but we do so with a heightened awareness and emphasis around safety while running.
I want to share a story with you and also some safety tips.
One year ago, I was on a walk and I was followed by a person in a car. It was the middle of the day, broad daylight on a sidewalk along a busy road surrounded by businesses and houses. I think it is important to set the scene because we should always be alert whatever our setting. On this day, my guard was entirely down. It didn’t even remotely occur to me someone would be brazen enough to follow me in such a public place. Our instincts are incredibly powerful and we should always listen to what they are trying to tell us. Even if we later feel or find that we were being overly cautious, that’s far better than the alternatives.
In this situation, my instincts kicked in and indicated to me that someone was following me. Even still, I tried to shrug it off at first, telling myself it was likely a coincidence or maybe they were lost or perhaps they were having car trouble. In my mind, I kept trying to rationalize something that clearly was not right. I include this because it’s normal to feel this way but also incredibly important to remember that if something feels wrong it probably is. Trust your instincts, they are there for a reason.
The car continued to follow me so I started to make a series of turns, always being sure to stay as close to the main road, homes or businesses as possible. They continued to follow me, making every turn I made, turning around multiple times to keep following me. They slowed almost to a stop at several points, leaned out the window, leered at me and took my picture. Eventually I was able to turn onto a busy pedestrian walkway so they lost sight of me and I waited until they drove away.
There was no logical explanation for their unacceptable behavior, yet in my mind I kept trying to find reason in their actions. I felt helpless even though I kept telling myself “nothing actually happened.” But, when I stop to really think about it, something did happen. I was followed and that is not OK. At first, I found myself wondering what I did wrong, what I could have done differently, how I should have reacted and even now I have to remind myself they were in the wrong, not me. I initially felt guilty thinking about calling the police, but fortunately with the support of family and friends, I did report the incident. The officer was incredibly compassionate and kind and reminded me how important it was for me to report something like this for my safety and, similarly, for the safety of others.
To this day, I continue to see police patrolling the area where I was followed and I am grateful my report was taken so seriously. I am incredibly fortunate that my story didn’t end a different way and it serves as a constant reminder that safety while running is of paramount importance and we can never be too careful.
As you can see from my own story, sometimes these things are easier said than done and sometimes we do all of these things and something still happens but I hope these tips are a helpful refresher:
Do not post your maps on whatever running tracker you use and most certainly do not post your starting and ending point especially if it is your home
If you choose to post your runs, ensure your privacy settings put you in control of who can see what information
Be cautious about public posts and how much information you share about where you run and when you run
Trust your instincts always, immediately and without hesitation
Stay alert and remain aware of who and what is around you
If you wear headphones, be sure you can still hear your surroundings
Let family or a friend know you are going on a run, your route and estimated duration
Take your phone and enable an alert system or carry a personal safety alarm
If you see something suspicious, say something
Look out for yourself and others
Consider running with another person or in a group
Use caution when picking the route and think about the lightning, the visibility and the time of day
Know what is accessible in terms of shelter or safety on your route
Think through ahead of time what your safety plan is if necessary
If you notice something or if something happens, report it with as much detail as you were safely able to gather
Be kind to yourself, it is your right to go for a run, it is your right to feel secure and if you find yourself in a situation that does not feel safe remember that is the fault of the other person, you have done nothing wrong
Safe running.
Riders, Runners Race for Great Cause
On Presidents’ Day Monday, The Equestrian Aid Foundation hosted their third annual Strides for Hope 5K walk / run in Wellington, Florida. One of the many things we love about running and racing is the amazing ability it has to bring together the community for a fun and active morning to benefit an incredible cause. This superbly organized equestrian-centric event brought out riders and runners alike with an abundance of smiles, energy and enthusiasm. With hundreds registered at all ages, levels and abilities, including many in awesome costumes, the atmosphere was supercharged and electric. 10/10 highly recommend this race and looking forward to running it again next year.
Some of the race highlights, and there were many, include:
Great communication prior to, up to and after the event
Seamless packet pickup that includes a morning-of option
Awesome participant shirt and great finisher medal
Fun, happy community-centric atmosphere
Super inspiring, eye-catching, motivational mile markers
Wonderful on-course support and post-race treats
Phenomenal photography and great social media posts and presence
On-time start (runners LOVE this!)
Pre-race organized group stretching
Well organized with incredibly kind and responsive team
Great turnout with ~400 registered
Fun, fun, fun!!!!!
Stay warm and active this winter with these local options
Warm up this winter with fun and fitness at these local venues that offer options to exercise, swim, golf, hike and more.
An active lifestyle helps support health and happiness, and when workouts are accessible and enjoyable, they are far more likely to become and remain a part of an ongoing routine.
This time of year in Fauquier County, while beautiful, it can also be unpredictable when it comes to the weather. Recent weeks have demonstrated exactly that, with multiple snowstorms followed by 70-degree days. Tapping into a toolkit of neat and nearby exercise choices will help keep training on track even when cold conditions threaten to derail otherwise productive intentions.
These activities can keep you moving all winter and also offer a ton of additional benefits:
• Adding variety into workouts stimulates the mind, builds strength and supports active recovery.
• Cross-training is an excellent supplement to a primary sport or go-to workout.
• Trying something for the first time increases confidence and teaches fresh skills.
The community-centered businesses featured here provide support along with an opportunity to see friends and make new ones.
When it comes to group exercise classes, the Old Town Athletic Campus was ahead of the curve when founded by two Warrenton locals in 1996, and they have been innovating and inspiring ever since.
When Old Town Athletic Campus originally opened its doors almost 30 years ago, the “C” stood for “Club” and has now changed to “Campus,” which fittingly describes the expansion that has grown to include a bigger footprint across numerous buildings. The name change also highlights an almost college campus-type feel of a longstanding institution that promotes knowledge, expertise and options when it comes to health and wellness.
Old Town Athletic Campus is a family-owned business, and owner Kim Forsten talks enthusiastically about the popularity of existing exercise options as well as the addition of focus areas that include nutrition along with stress and sleep management.
“We are always looking to really, really work with each client,” Forsten says.
Old Town Athletic Campus offers a fitness center along with group, small group, semi-private and one-on-one training, instruction and classes, yoga, spinning, pilates, sports performance and kids care as well as special events throughout the year.
The facility and programming remains committed to extraordinary experiences that motivate movement, and their reach extends beyond their campus to include Old Town Athletic Campus Adventure, which aims to achieve experience-based fitness through fun things like tubing, hiking, cycling and more.
The Warrenton Aquatic & Recreation Facility has various trails on the property.
Michelle Pais | For FauquierNow
If you’re looking for water this winter but want to stay indoors, the nearby Warrenton Aquatic and Recreation Facility (WARF) has you covered.
When the WARF opened to the community in 2007, it did so with a goal of meeting the increasing recreational interest of a growing population.
Offering state-of-the-art facilities, including multiple fitness rooms that are utilized by individuals as well as for group classes, what really sets the WARF apart is the indoor competition pool. Additionally, the WARF has a spa, leisure pool, lazy river and water slide creating an atmosphere and space where there is something for everyone.
“We offer a variety of memberships,” says Kelly Koernig, director of parks and recreation, including resident, county, non-county, day, month and year along with group fitness passes. There is something for all schedules, budgets and fitness interests.
The WARF is also always looking to improve upon their facilities and offerings, including new flooring upgrades and pop-up classes, to name a few recent additions.
Outside, for milder winter days and year-round, the WARF is also home to paved hiking paths, an inline skating rink, skate park and recreational fields.
Winter is a wonderful time for skill building for anyone looking to learn a new sport or fine tune a familiar activity. The driving range at GolfSpot29 and the indoor simulators at Chestnut Forks, both in Warrenton, bring fun and fitness together year-round.
GolfSpot29 features 10 heated, weather-protected hitting bays with touchscreens, 27 open-air bays and 10 grass bays.
“We opened GolfSpot29 to provide a golf location in our county that provides a fun family experience without spending hundreds of dollars at the golf course or TopGolf,” says Barry McMahon, owner of Irish Golf Academy and one of the founders and collaborators behind this new driving range in Fauquier County.
Both locations offer a fun, enjoyable experience in a warm and welcoming environment with cutting-edge technology. To learn more about the different types of technology used at each location, visit the GolfSpot29 website or, better yet, stop by to see for yourself.
GolfSpot29 is open 10 a.m. to dusk every day all winter, and the indoor simulators at Chestnut Forks are open 10 a.m. to 9 p.m. Monday through Friday, 8 a.m. to 3 p.m. on Saturdays, closed on Sundays.
“I want more kids in nature,” McMahon says. “Taking golf lessons or practicing all winter long is a must to enjoy golf outdoors. I provide a technology-based golf business to help golfers get better at the game. But our main purpose is to grow the game and get more people to the golf course/outside in nature.”
Both locations are enjoyed by all ages and walks of life. In addition to the driving range and indoor simulators, other offerings from GolfSpot29 and Irish Golf Academy include golf tours to Ireland, golf instruction for all ages with certified instructors, club fittings, leagues, junior camps, games and family fun.
“Growing up in Ireland, we had to put our golf clubs away for the winter months. If I had been given the opportunity to practice and enjoy the game for 12 months, I feel my game would have prospered at a much quicker rate,” McMahon says. “Golf technology has come so far, everyone can benefit and improve their game at a much quicker pace. GolfSpot29 offers heated bays, drinks, food and technology -- it feels like June every day at both our locations.”
There are so many ways to stay active and have fun this winter and year-round right here in our county -- enjoy!
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As a columnist for FauquierNow, this was originally written by me for Fit in Fauquier, our fitness and well-being column.
Weathering Winter: Tips for Running This Time of Year
Following a mild fall and early winter, extreme cold, snow and ice arrived in Virginia this week and we thought this would be a great time to remind you of some of Soleful’s seasonal running recommendations.
The change of seasons is a beautiful thing, embrace the beauty and wonders of winter and while we strongly encourage you to be well prepared we also urge you to bundle and go explore, there is so much to see and do while staying active year round.
Be prepared and have fun:
Keep those extremities covered, paying careful attention to hands, ears and feet — invest in a great hat, pair of gloves and socks.
Dress in layers because believe it or not you will warm up — make sure your inner layer pulls the sweat and moisture away from your body and the outer layer protects you from rain, snow or wind.
Change out of wet, sweaty clothes as soon as possible following your outdoor activity — if shoes are wet from the footing, be sure to dry them out fully and properly prior to your next run.
Hydrating is always important and in the winter you need to take a more proactive approach because you may not feel as thirsty in the cold versus the heat, but getting plenty of fluids is still super important.
Be patient and kind with yourself — just like in the heat of the summer, cold weather winter months take time for acclimatization, it’s OK if these runs feel a little more labored, think more about rate of perceived effort more than actual pace or distance.
Use your best judgement and be cautious and conservative with your workouts — stay close to home or in a public or well populated area with support or shelter if need be, stick to a route you know well and be sure someone knows you are going for a run, where you plan to go and how long you plan to be gone.
Have a way to communicate if you need help but also know that in extreme cold, cell phones and devices may not work as well or at all, so be prepared, have a plan and be careful.
Check and double check the forecast and if conditions deteriorate, it’s OK and even encouraged to make different training plans for that day — a coach can help with this!
Use extreme caution and care with the footing — in the winter, frozen terrain is much firmer and sometimes tougher to run on, so be mindful of how this makes your feet and body feel, you may face snow-covered conditions, which are slippery and can also cover up uneven terrain, and you might encounter ice even if the surface looks dry or clear, all of these things can also affect our running form, so it’s important to take your time.
Even though it is cold out, you still need to prioritize your cooldown at the end of the activity — The warmup and cooldown are vital parts of your workout both mentally and physically and can be designed to be efficient and effective.
Set a goal — Having a milestone you are working towards is an excellent way to keep your training on track when the weather tempts you otherwise, a coach or running group are other excellent ways to stay focused, find motivation and, most importantly, have fun.
This time of year brings with it an abundant beauty in scenery, landscape, nature and sounds. Embrace the beauty that is wintertime and enjoy the journey! Happy (and safe!) running :)
Strong Start for Soleful’s 2024 Running Series
Now in its third year, Soleful’s Running Series in wonderful partnership with The Winery at La Grange started off strong with the first event for 2024 on a blue skies, abundant sunshine winter day Saturday, January 13. After a false start the weekend prior with winter weather forecast, the rescheduled date did not disappoint.
Runners, walkers and dogs joined in for a fun, scenic, hilly and somewhat muddy course through a gorgeous vineyard on a historic property. Last year, participants received a unique wine glass for each of the four events they joined, along with a glass of wine for those 21+. This year, participants receive a T-Shirt for each event.
Join the fun to collect all four T-Shirts, the upcoming events are as follows:
Saturday, April 13
Saturday, July 13
Saturday, October 19
Give the Gift of Health & Wellness
During the holiday season and all year, the greatest gift you can give yourself and others is health and happiness. Well-being is the gift that keeps on giving, so whether you are shopping for an experienced athlete or someone entirely new to fitness, we put together a gift guide for the runners, walkers and workout enthusiasts in your life so they can keep their goals on track every step of the way.
When it comes to knowledge, experience, training, races and great gear, you have several local options, including The Running Store in nearby Gainesville and PR Run & Walk with nine locations in Northern Virginia and one near Richmond.
Family-owned and locally-based, PR Run & Walk "opened in the spring of 2003 in Loudoun County with the goal of sharing our passion for an active lifestyle with the community,” according to their website. “We're your starting line for gear, advice, inspiration, community, and friendship.”
“When shopping for walkers and runners you can go two ways,” says Lauren Haislip, =PR= Marketing Manager. “Either gift them a product, or gift them an experience. At PR we offer many races and training programs that are perfect gifts for the runner/walker in your life. Also if you have no idea what to get someone, a gift card is always a great option, that way they can come into the store and go through our fitting process themselves and find the perfect shoes for their feet.”
In addition to great gear and training programs, PR Run & Walk also offers a fun and robust calendar filled with races of various distances and locations year-round. Give the gift of an experience this holiday season and sign up to run a race together with friends and family. These events are always incredibly well organized with fun swag and brag-worthy medals!
“We have a Race Pass (4 entries for $135) or a Race Pass Plus (4 races + a gift card for footwear) for $255,” Haislip says. “This is a great gift for the holidays.”
Serving the community since 2007, The Running Store offers a warm welcome and incredible insight. Customers can expect an entirely curated shopping journey depending on what they are looking for. And, if you don’t know exactly what you are looking for, not to worry because they are there to help.
“We celebrated our sweet 16 last month, which makes me very proud,” says Ian Connor, owner of The Running Store. “Any small business these days that has an anniversary is a special thing. Our evolution has led us to being, what I believe, is one of the best sit and fit footwear stores in the country.”
Although it is not their sole focus, shoes are one of The Running Store’s specialties and areas of expertise. They carry the top brands and are well-versed on the latest trends but best of all they are able to draw on a depth of technology and training so they can put customers in the right shoe when it comes to look, fit, feel and performance. Shoes are a very personal choice so our recommendation here is to seek the informed guidance of The Running Store. And for a post-run recovery shoe, we recommend the OOFOS, which they carry in multiple colors, varieties and sizes.
“The majority of our sales are not to runners, but simply the individual that values their bodies and actual human interaction,” Connor says.
The same is true at PR Run & Walk, where Haislip says “many of our customers are not actually runners and use our shoes for walking, going to the gym, walking the dog, wearing at work, etc. So even if you don't have a loved one who is a runner, everyone can benefit from our fit process and comfortable footwear.”
In addition to supporting small business and shopping local, there are plenty of additional reasons The Running Store and PR Run & Walk made the top of our "Nice List" this holiday shopping season, and the ability to interact with a kind and caring staff is definitely one of them.
“At =PR= we strive to give each customer a one-on-one, customized, experience," Haislip says. "We have a shoe fitting process that includes a 3D foot scan, pressure plate evaluation, and treadmill gait analysis. Customers can sign up for a running or walking fitting ahead of time or we also take walk-ins at any time! This high-tech process gives our expert staff extensive data on your feet which then helps them recommend the best footwear and products for you! In addition to footwear, our staff can advise you on apparel and accessories that will help elevate your comfort or performance.”
The Running Store also offers a high-tech fit process and gait analysis and on any given day, they are busy and bustling with activity. On a recent Tuesday this holiday season, customers of all ages, interests and abilities were seated along rows of shoes as sunlight filtered in through the windows and a knowledgeable team worked one-on-one with each person. Upon entering, I was greeted with so many smiles and had a chance to meet “Salty” the “Gu on a Shoe” — The Running Store’s fun and festive take on Elf on a Shelf. Gu is a gel that provides quick, effective and sustained energy for all types of activities and is among one of the many types of fuel, nutrition and hydration items offered at The Running Store.
Gu and other nutrition options make great stocking stuffers for the runner on your list along with socks, sunglasses, hats and water bottles. You can find all of these things and more at The Running Store. Our top picks include the super fun, super colorful, no slip, no bounce, all polarized goodr sunglasses. These are made specifically for certain sports and come with playful names and, best of all, a reasonable enough price tag you can get multiple pairs when it’s too tough to choose just one. Also in stock for this time of the year are TRS beanies and we recommend these, too!
Like the beanies, the majority of the clothing apparel at The Running Store is sourced from a single manufacturer and is TRS branded and exclusive to the shop, making it unique while also ensuring consistency in high quality, durability and reliability. There is something for every season and personality, ranging from short- and long-sleeve running shirts to leggings, pants, shorts and more. The clothing is comfortable while also built for movement, lots of use and longevity. With tons of styles and colors to choose from, there is certainly a fit that will fit for everyone on your list. One of our top picks: the TRS vest.
Brenden Velez, a runner and manager at The Running Store, says that while shoes and clothes make up two key categories for gifts and customers, technology and electronics are also very popular. This includes watches and listening devices for on the run and rollers, massagers and more for post-run recovery.
Whatever is on your running list this holiday season for yourself or others, The Running Store and PR Run & Walk have you covered head to toe. These gifts help to build confidence through gear, tools, training, inspiration, races, community and visualization. Gift cards are also always a great option.
And, if you need a few additional items this holiday season or year-round, these are a some others we recommend.
If you are looking to exercise the mind as well as the body, these are our top running-related book selections:
“Run Fast. Eat Slow.” by Shalane Flanagan and Elyse Kopecky
“Once a Runner” by John L. Parker, Jr.
“A Race Like No Other” by Liz Robbins
“26 Marathons” by Men Keflezighi with Scott Douglas
Cross training is an incredibly beneficial way to build strength, improve recovery and add mental and physical variety to workouts and these local options are great gift card or membership choices for the fitness friend or family member on your list:
Old Town Athletic Campus (OTAC)
Golf Spot 29
Warrenton Aquatic and Recreation Facility (WARF)
And stay tuned for our next Fit in Fauquier where we feature all three of the above!
This season and all year, give the gift of health and happiness. Invest in wellness and well-being, it is the gift that keeps on giving and you and everyone on your list is worth it.
The Running Store is located at 7343 Atlas Walk Way in Gainesville. Visit them in person or online at therunningstore.com/ and check them out on social media for the latest, greatest and to follow along on Salty's adventures.
PR Run & Walk has locations in Arlington, Burke, Fairfax, Leesburg, Ashburn, Reston, South Riding, Springfield, Vienna and Midlothian. Visit them in person or online at potomacriverrunning.com/ and check them out on social media.
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As a columnist for FauquierNow, this was originally written by me for Fit in Fauquier, our fitness and well-being column.
Sleep Well, Dream Big
In order to dream, we need to sleep, so if you were looking for yet another reason sleep is so super important, consider this one of them!
When it comes to running, and to life, sleep is infinitely important and is directly tied to health, happiness and performance. As a coach, I am not exaggerating when I say lack of quality sleep is the number one reason I see athletes plateau and struggle with sluggishness, motivation and progress. Read that again: THE NUMBER ONE REASON. It’s not because they don’t put in the work. It’s not because they don’t have the skill or ability. It’s not because they don’t care. It’s because they are not getting enough of the proper sleep to support their performance. Period. Fortunately, we can fix this!
Sleep helps us repair and recover from the day and when we are well rested we have more focus, more energy and our muscles and minds are better equipped to tackle everything we encounter. So as you make progress on your 2024 resolutions, we urge you to include and prioritize sleep as a significant part of that. Easier said than done, trust me, we know. Just like with a fitness goal, don’t feel like you have to accomplish all of it, literally, overnight. Take small steps for a big impact. Here are some of our simple tips to get you started:
Sleep may seem like a passive activity, but you can take an active role in ensuring the quality and quantity of your rest
Routines set a natural body clock helping you to fall asleep and stay asleep easier and wake up feeling rested and refreshed — We adhere to a schedule for almost everything else in our life, sleep should be equally respected!
Start nice and easy — Select a target bedtime and wakeup range for every day — the range gives you flexibility and the target starts to create a routine, try to be consistent seven days a week even if you don’t have to be up by a particular time on a certain day.
An active day leads to a restful night — When we have a mentally and physically stimulating day, our bodies are primed for a good night’s sleep, so when you are on your run and you are thinking about distance or pace or race goals or fitness gains, also know that this exercise will lend itself to better sleep because you are genuinely tired and exercise has the added benefit of reducing stress, also resulting in better sleep.
This doesn’t mean you have to go, go, go all day — It’s all about balance!
Similarly significant, we must value relax days as these also aid in our mental and physical recovery and increase the impact of the active days.
Even on rest days, you can still engage the mind with an activity you enjoy — Read, write, call a friend, send a thank you note.
Reading is one of our favorite ways to keep our sleep schedule on track — When we have a good book we look forward to flipping through the pages each evening as we fall asleep and, added bonus, it limits screen time before bed and while we won’t belabor this point because we know you already know this, but screen time before bed is one of the biggest culprits for a less than ideal night’s sleep!
Only thing we will caution here is not to let yourself stay up too late when the book gets really good — Set a page limit for the evening and stick to it, even when the plot twist entices you to read on!
Be intentional about what you consume before bed, food and fuel are integral to nourish, replenish and recover but things like alcohol, sugar and caffeine especially in large quantities or in close proximity to bed can have a direct effect on our sleep — Be mindful of how these things make you feel and adjust accordingly.
Sometimes it’s tough to identify the exact culprit when it comes to interrupted sleep, so we find jotting down casual notes about how we feel when we wakeup each morning is helpful in identifying what works and what doesn’t
Most importantly, try not to stress about sleep. The fastest way to lose sleep is to overanalyze it, so stay calm, be calculated and know that the goal is to gradually and naturally build in some subtle elements that seamlessly nurture better sleep. Just like in running, start small, build momentum and find out what works for you.
More quality sleep helps our overall health, all aspects of our life and improves running and athletic performance. Why not give it a try? We are here and happy to help!
Sleep well and dream big!
Believing is Seeing
Visualization is an incredibly powerful tool when it comes to achieving our goals and it intrinsically ties into one of our coaching philosophies that believing is seeing. Sometimes, in order to believe in ourselves, we need someone else to believe in us first. One of my biggest believers my whole life is my grandma. She believes in me so wholeheartedly I can’t help but believe, too. She took me shopping for my first business suit. I was still in college and I was getting ready for an interview with Gannett in what I perceived to be their very fancy tower in McLean, Virginia. Gannett publishes USA TODAY along with hundreds of local media outlets and I remember thinking to myself that day, there is no way I am getting this job right out of college. In her kind, caring, comforting, quite persuasive personality my grandmother very calmly and subtly shopped with me that day but we did more than just buy a business suit. In this incredibly bold but balanced way she helped me to see beyond the interview, she showed me what it was going to look like when I got the job, which I did!
She has been helping me see success my whole life. Oh my gosh I am grateful. In running, like all things, she is super supportive. It makes me laugh because after every race one of the questions she always ask me is: “Did you win?” I literally laugh out loud. I’m like: “No, grandma, I did not win the New York City Marathon.” She doesn’t ask because she thinks winning is the most important thing. Hardly. She asks because in her head and heart she truly and sincerely believes I can win. Last year, I won the Old Bust Head Benefit 5K. Hundreds of people run this race. And I was the first place female finisher. I don’t say this to be boastful. I share this because I completely credit this win to visualization and I want to emphasize how helpful a tool this can be in running and in life.
On the day of this particular race, I was having dinner with my grandmother that evening. As I walked to the event, this thought pops into my head: “What if, when my grandma asks me if I won, I can say yes.” This tiny thought grew and grew and grew. I pictured the win. I could see it and hear it and feel it. In my mind, I already won the race. It was as powerful and fruitful a visualization exercise as I have ever experienced. And it wasn’t about winning. It was about believing I could. I was so excited I couldn’t even wait until dinner that evening, I called my grandmother almost immediately after crossing the finish line to thank her. I told her I won and she said: “Of course you did.”
Surround yourself with people who believe in you. And be among the people who believe in you! The mind is a powerful thing and when we believe in ourselves, we can accomplish amazing things. If you need someone to help you believe in you, we are here and happy to help!
Time to Taper
For our Soleful athletes who will be racing either the Marine Corps Marathon next Sunday or the New York City Marathon the following Sunday, they are officially in the taper phase of their training.
At Soleful, we strongly believe in the importance of sharing the what AND the why with our athletes. Soleful athletes rely on us for coaching expertise, running experience and certified guidance as they pursue their goals and we think that should always include a bit of background on why we are recommending a particular training method. If an athlete understands and believes in the reason behind the method, they are more likely to follow it and find success in the results.
The taper has been defined as a decrease in work level that an athlete undergoes during practice or training runs in order to rest and prepare for a good performance in the key event of a season or year. Tapering is a specialized exercise technique designed to reverse training-induced fatigue without a loss of the training adaptations.
The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains. Reductions in training volume as high as 50%-60% appear to induce positive responses in highly trained athletes.
Worth emphasizing this is a reduction in VOLUME. When we think of training, there are three key variables: volume (distance), intensity (speed or effort) and frequency (number of days a week). During the taper, the maintenance of training intensity (“quality training”) is necessary to avoid detraining, provided that reductions in other training variables allow for sufficient recovery to optimize performance. Training frequency should be maintained at > 80% to avoid detraining and/or “loss of feel” in the highly trained athlete.
With all of this said, it is important to stress that quality training is not about going hard every day. Although we need to continue to stimulate over less volume, we do not need to be aggressive in our workouts.
For our athletes running one of these marathons in the next two weeks we remind them this is a marathon not a sprint and when we say maintain intensity that means the intensity needed to run a marathon, that does not mean adding in speed or hill or tough, intense new workouts at this point in training. That means the intensity with which these athletes have already been approaching their training workouts, it does not mean additional intensity.
This is probably a good point to say that in our opinion a taper and all training can benefit from the guidance of a certified running coach who can support your unique goals every step of the way. While there can be some generalities to the taper, training plans should be as customized as the runner is unique. The athletes referenced in this post are following very specific training plans designed, customized and, at times, modified specifically for them. The athletes referenced in this post, for example, are all following training plans designed specifically for them. These training plans are not the same, even though each athlete mentioned here is running a marathon. While we lean on fundamental running principles, each training plan is specific to the individual and evolves with them throughout training. We think the safest and most effective way to train is with a certified running coach. Everyone is unique and different and even an individual changes over time. A coach is there to support and guide you towards your goals with knowledge and experience that is then tailored specifically to you.
Let's take a look at some of the benefits of tapering:
Maximize fuel and enzyme stores
Rest muscles and allow muscle recovery
Mentally prepare for major effort
Typically, a marathon taper is between 14-20 days and the last demanding effort or "speed" workout is 5-10 days before the race.
So, to summarize all of this with regard to the specific training of our athletes who are in the final weeks leading up to the Marine Corps Marathon at the end of October or the New York City Marathon the first weekend in November:
Reduce workload
Maintain race-specific efforts
Last demanding effort 5-10 days before the race (this does not mean you stop training 5-10 days before the race, it just means the demand lessens)
In terms of weekly volume, you're looking at approximately 60% of average weekly volume in the two weeks prior and 30% of average volume the week of the race
Some athletes, understandably, find the taper to be incredibly challenging. They have grown accustomed to a certain level of training, they are at or near peak fitness and they mentally and physically may not WANT to reduce workload. This is another area where a coach is a very important and effective training partner, and also why it is important for the athlete to understand the why behind the taper.
A taper can also be psychologically demanding. When we look at the marathon distance referenced in this post, for instance, an athlete has been training for months to achieve this amazing and monumental goal. They may worry the reduced workload will leave them less prepared or unpreprared for race day. At Soleful, we pride ourselves on helping to manage all aspects of the athlete, including these mental hurdles runners understandably need to navigate and overcome on the road to race day.
We hope this article has been helpful. Please feel free to reach out to us anytime if we can help you achieve your running goals whether it’s a mile, a marathon or the very first step.
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We hold a number of coaching certifications here at Soleful and this continuing education has helped to inform some of the information we shared in this post. We would like to credit and thank RRCA and USATF.
Gobble, Gobble Run or Wobble: Fun 5K for a Great Cause
With the arrival of fall, our attention turns to a season of wonderful weather, time together, giving back and gratitude. The Gobble Gobble Run or Wobble gives you a great opportunity to combine all of these things on Saturday, November 18 in a fun and festive 5K and Kids Dash the weekend before Thanksgiving in Old Town Warrenton to benefit Learning Starts Early.
Founded 10 years ago, Learning Starts Early is “all about the county” when it comes to preparing every preschool child in Fauquier County for success in kindergarten and beyond.
For a decade and still going strong, the volunteer-driven board of this nonprofit organization demonstrates unwavering commitment to a great cause for our local community.
Focusing on reading readiness and now expanding to include math, speech and social skills, Learning Starts Early supports individuals, families and schools while also partnering with other organizations in our area to offer numerous initiatives that include but are not limited to summer programs, creative take-home theme kits, classroom libraries, translation services and more.
With energy and enthusiasm, Learning Starts Early dedicates time and resources to preparing every preschool-aged child in Fauquier County to meet challenges in kindergarten and beyond. They are able to achieve these lofty endeavors in a number of ways, one of which is the Gobble Gobble Run or Wobble 5K.
Now in its ninth year, the Gobble Gobble Run or Wobble 5K and Kids Dash is a super fun, community-centric event that gives everyone an amazing opportunity to take steps forward for kids in our community, giving them a running start on education and beyond.
The Gobble Gobble Run or Wobble draws hundreds of runners and walkers of all ages and abilities the weekend before Thanksgiving for a scenic course in charming Old Town Warrenton benefitting a great cause. This is a wonderful way to kick off the holiday season with health, wellness, friends, family and FUN!
For more information and to register, visit https://runsignup.com/Race/VA/Warrenton/GobbleGobbleRunorWobble
For more on Learning Starts Early, visit https://www.learningstartsearly.org/
Sunshine and Smiles for our Fall 5K on Sunday
The fourth and final 5K of Soleful’s 2023 Running Series in partnership with The Winery at La Grange culminated on a spectacularly picture perfect fall day as dozens of runners enjoyed a scenic cross country-style course through this gorgeous vineyard on a historic property in the heart of Haymarket.
The 2023 series kicked off in January earlier this year and included a unique course and a custom wine glass for each event all four seasons.
It was so much fun to see familiar faces and make new friends throughout the series and a very special shoutout to Naomi for being our first place finisher for all four races!
And a very big thank you to The Winery at La Grange for an amazing team and a terrific venue, we are so grateful for the opportunity to work together.
The collaboration continues in January and throughout next year with our 2024 running series.
Confirmed dates in 2024 are as follows:
Saturday, January 6
Saturday, April 13
Saturday, July 13
Saturday, October 19
Tickets will be available soon and can be purchased on The Winery at La Grange website: https://wineryatlagrange.com/
Positive Steps for Fauquier Education Farm First 5K
The Fauquier Education Farm benefit 5K and Fun Run is scheduled for this upcoming weekend at 9 a.m. on Saturday, October 7 in Warrenton. While this event may be a new addition to the local race calendar, the farm itself has been focusing on wholesome food, health, wellness, outreach, education and the community for years.
Situated on Meetze Road, this picturesque piece of land is nestled among the rural and rolling landscape of Fauquier County. On any given day passersby will see sprigs of green, sprouts of color and rows of fruits, flowers and vegetables as volunteers dot the landscape, dedicating their time to helping to harvest thousands of pounds of food per day.
According to farmer, executive director and agriculture superhero (more on that in a minute) Jim Hankins, the Fauquier Education Farm harvests thousands of pounds of agricultural products a day. Everything is donated to local food banks and so far this year, that has totaled more than 80,000 pounds. Over the past 10 years, 640,000 pounds of local, farm-fresh food has been donated to food banks.
“One of the best things we can do for health is right here,” says Hankins, who encourages healthy habits by providing agriculture-related education, hands-on learning, richly rewarding volunteer opportunities and more.
Hankins is making a positive impact and people are taking notice. Earlier this year, the State Fair of Virginia opened nominations for agriculture-themed trading cards. Hankins was one of only 12 Virginians selected as an everyday agricultural hero. The “Educator Jim” trading card is now available and includes fun details like his arch nemesis, sidekick, special powers and more.
Hankins prides himself on his agricultural superhero responsibilities and for he and the Fauquier Education Farm, it’s not just about quantity it is equally about quality.
“We want to supply the same high quality as if it was going to the top tier farmers markets,” Hankins says as he slices a bright, vibrant watermelon fresh from the farm.
Smiling volunteers of all ages gathered around to sample some of the fruits of their labor, enjoying colorful slices of juicy watermelon.
“I encourage garden grazing,” Hankins says. “I want to teach healthy habits and encourage people to come back.”
On this particular sunny day in late September, this crew of happy volunteers helped to harvest 1,905 pounds of fresh food for local food banks. This year, the Fauquier Education Farm will likely donate over 100,000 pounds.
When it comes to giving back, the farm does more than just donate food. As the name suggests, the Fauquier Education Farm aims to advance agriculture and agriculture-related education through best-method demonstrations, classroom instruction, on-farm workshops and hands-on learning, according to the mission statement on their website.
Students, farmers, gardeners and all members of the community have the opportunity to learn and, quite literally, grow at the farm, where top priorities include fun activities, education and being good stewards of the land.
This weekend’s 5K and Fun Run fundraiser not only gives runners an opportunity to explore the farm and surrounding trails on a scenic and challenging course, but it also gives racers a chance to take steps towards supporting the numerous programs provided by the farm.
Starting and finishing at the Fauquier Education Farm, this cross country-style 5K course also winds along sections of the Stafford Farm Trail and includes stream crossings, wooded trails and pathways. The Fun Run will take place within the fenced perimeter of the farm, a great way to explore some of the crops and structures.
“This is so gorgeous,” says board of director and race organizer Yuri Cole. “Everyone should be out here.”
There is still time to sign up to run this new event on a great course for a wonderful cause. Packet pickup and race day resignation is available. First place 5K men and women finishers will receive two complimentary tickets to the Fauquier Education Farm gala fundraiser inner, Feast From the Field, held later that evening. All participants of the 5K and Fun Run will receive a gift from the farm.
To learn more about the 5K and Fun Run, visit: https://runsignup.com/Race/VA/Warrenton/FauquierEducationFarm5K
To learn more about the Fauquier Education Farm, visit: https://www.fauquiereducationfarm.org/
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As a columnist for FauquierNow, this was originally written by me for Fit in Fauquier, our fitness and well-being column.
Fall Race Preview
As we enter the inevitable “back-to-school” mode in and around Fauquier County, we start to see a shift in seasons and schedules. This can potentially feel overwhelming, but rest assured there is lots to look forward to during this August to autumn transition.
We still have long sunny days, abundant daylight and the promise of cooler weather on the horizon. All of these things combine to create pristine running and walking conditions. As schools head back into session, calendars tend to fill up quickly. But, in a way, this structure brings with it the opportunity to get health, wellness and fitness routines up and running. The change of seasons and the start of the new school year naturally lends itself to a goal-setting and achieving mindset, making this an excellent chance to look ahead to a robust fall running calendar that includes local runs and nearby races.
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Old Bust Head Benefit 5K Walk and Run
Oct. 28, 11 a.m., Old Bust Head Brewing Company in Vint Hill
Celebrating its 10th year this fall, the Old Bust Head Benefit 5K is fun for the whole family and supports a great cause.
“We are so proud of Finley and Finley’s Green Leap Forward Fund for reaching a tremendous milestone this year — $500,000 granted to environmental organizations since she started the fund in 2014,” says Julie Broaddus, Owner of Old Bust Head Brewing Company. “The funds have gone directly to planting trees, restoring mangroves, and protecting forests to keep carbon out of the atmosphere and make the planet a healthier place for all who inhabit it!”
This event for a great cause is a breath of fresh air and runners, walkers, dogs, costumes and more are welcome on this scenic course through Virginia’s rolling countryside. This event is the perfect way to kick off Halloween weekend and a festive upcoming fall season!
The entry fee Includes a T-shirt and one Old Bust Head beer (ID required and must be 21 or over) or root beer.
For more information and to register, go online to bit.ly/OldBustHead5K.
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Remington Harvesting Hope 5K and 1-Mile Fun Run
Nov. 4, 10 a.m., Margaret M. Pierce Elementary School in Remington
The Fauquier County Department of Parks and Recreation is reviving a county favorite this fall with the Remington Harvesting Hope 5K and 1-Mile Fun Run. Paused for a few years, this event is back on the calendar with a new date earlier in November making it the perfect option between those Halloween races and the Thanksgiving turkey trots.
The 5K is a timed and competitive race and all participants will receive a T-shirt and medal with fall themed prizes awarded to the top three finishers in each age category. The event also offers a 1-mile fun run, which includes a T-shirt.
The Remington Harvesting Hope 5K and 1-Mile Fun Run benefits the FCPR Scholarship Fund and 100% of the registration fees will go towards providing program scholarship assistance to those in need.
“The FCPR scholarship fund is a powerful example of how the department strengthens our community by providing access to recreation opportunities to all, specifically those residents who might not otherwise be able to afford to participate due to the cost of a program,” says Janet Pulliam, Superintendent for the Fauquier County Department of Parks and Recreation. “Last fiscal year $14,000 in financial assistance was awarded to those in need. Recipients learned to swim, attended camp and learned new skills, thereby enriching our community, and making it safer.”
For more information on this great race that is back on the calendar after a brief break and to register, go to bit.ly/HarvestingHopeRun.
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Gobble Gobble Run or Wobble 5K and Kids Dash
Nov. 18, 8 a.m., Main Street in Warrenton
The 9th annual Gobble Gobble Run or Wobble 5K and Kids Dash is a festive fall classic in Fauquier County. Hundreds of runners and walkers gather on historic Main Street in charming Old Town Warrenton each year on the Saturday before Thanksgiving.
Register by November 6 to ensure you receive the highly sought after race T-shirt. This popular race tee has developed a following over the years and many participants try to collect all the shirt colors.
The Gobble Gobble Run or Wobble 5K and Kids Dash benefits Learning Starts Early, where a volunteer-driven board continues to work to prepare every preschool child in Fauquier County for success in kindergarten and beyond.
“Come join us for a super fun race supporting a great cause in early childhood education,” says Kathleen Nevill, one of the event’s race directors.
For more information and to register, visit bit.ly/GobbleGobbleRun.
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Ready, set, register and run this upcoming fall with fun-for-the-whole-family races that benefit great causes right here in our communities.
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As a columnist for FauquierNow, this was originally written by me for Fit in Fauquier, our fitness and well-being column.
Soleful’s Running Series Heats Up with August 5K at La Grange
The third event in the 2023 Soleful Running Series at The Winery at La Grange was a huge success on a recent Sunday in August. The cross country-style course takes runners through the scenic vineyard at a historic property for a fun and challenging 5K. Each event in the series features a unique wine glass and this one included Soleful’s logo.
The next event is scheduled for 10:30 a.m. on Sunday, October 15 and tickets can be purchased on The Winery at La Grange website.
Soleful for the Sole
From our sole to yours, here are some helpful tips and tricks when it comes to running shoes.
Running shoes should be replaced every 300-500 miles.
Factors, such as terrain, can affect how often our running shoes should be replaced.
Reserving your shoes for running and limiting their use for other activities, including day-to-day walking around, will maintain their structure, support and integrity and will help them last longer.
Even if the shoes look like they are still in good condition, it may be time to replace them for running purposes.
In addition to mileage, other indicators include fit and feel — if you notice your shoes are less "bouncy" or you are feeling unusually sore after a run, it is likely time to replace your running shoes.
Adding in a new pair while you still have some miles left on the old pair is a helpful way to get used to the new shoes.
When you retire your old running shoes, they don’t have to go in the garbage — you can repurpose them for use around the house and yard, dog walks or any number of other non-running activities or you can donate them to a shoe recycling program that will give new life to your old shoes, which is good for the community and the environment.
Local running stores sometimes partner with shoe recycling programs or provide a program of their own.
Local running stores are great resources for running shoes, they often have technology and expertise that can fit you for the right shoe for you — and it helps to shop local and support small business.
Everyone is unique and the right running shoe varies from person to person, it’s important to find the best fit for you.
Depending on which shoe you select, brands will often come out with new versions of the same shoe each year or sometimes multiple times a year — I tend to purchase a previous generation of the shoe, one or two versions back, which means I still get a great shoe but at a lower price.
To summarize:
Select the right running shoe for you, a local running store can help
Buying a new shoe but an older version means you get a great shoe at a lower price
The sole-purpose of running shoes should be running, limit their use for non-running activities
When replacing your running shoes, consider mileage, terrain, fit and feel
Retired running shoes can be repurposed or recycled
Ultimate Frisbee, Ultimate Friendship
In 2012, two Fauquier High School student athletes formed a fun, social, fitness-focused ultimate frisbee group as a way to stay active during the summer after the school year and the track season ended. This group has been meeting twice a week late spring to early fall ever since.
The growth over the years has been entirely organic and the group has weathered everything from people growing up and moving away to a global pandemic, going strong through it all. They meet twice a week and anyone can join. The vibe is incredibly inclusive and welcoming and it is so cool to see something that is local, fun and prioritizes physical and mental health and well-being.
“It has really grown over the years,” says Frank Delavergne, who founded the group more than 10 years with his twin brother, Ed.
Frank is an accomplished track and field athlete on the high school and collegiate level and a group that started as very track and field-esque has expanded and evolved to include an extensive variety of sports backgrounds, interests, levels, ages and abilities.
Younger siblings would tag along with their brothers or sisters, Frank shares, and over time get more involved to become a part of the next generation keeping this going.
“We keep passing the torch,” Frank says. “And hope everyone stays connected.”
One early evening on a recent Thursday in June that mission certainly seemed accomplished as more than 25 people gathered at the Central Sports Complex off Meeetze Road in Warrenton.
“It is absolutely great that people keep coming back each year and it is still growing,” says Joe Evans, who played frisbee on the collegiate level, currently plays ultimate competitively and who joined the group soon after it formed. “It’s fantastic for the sport picking up more awareness - fans - and for the social aspect of all who go.”
The sun settled into the late afternoon sky as day started to shift to dusk and this picture perfect scene felt welcoming and happy. Long-time friends shared familiar greetings. College students just home for summer break caught up with those they had not seen in a while. New joiners received an instant and warm welcome.
“Watching everyone grow up maturity wise and getting better at the game of disc has to be the best memory or feeling to see how far we all have come over the years,” Joe says.
A natural element of joy and nostalgia seems to accompany summertime and this particular June evening magnified that sense of abundant daylight, endless possibilities and so many smiles.
Laughter and conversation filtered through the warm breeze and rays of early summer sunshine danced across the field as players rustled through their bags for cleats, water bottles and gear.
“What I would say has changed the most is how much more competitive it has gotten,” Joe says. “It’s all the same good welcoming group, but now it changed from shoes or barefoot to almost everyone wearing cleats!”
As it has for more than a decade, the group meets twice a week, currently at 6:45 p.m. on Mondays and Thursdays playing multiple games for about two hours. The game is a fun and fast-paced format of make it, take it and as people continue to arrive they are seamlessly rotated onto the field.
“I like that the guys prioritize keeping the game moving over being super strict with the rules,” says Dale Weyman. “They keep it fair and fun.”
Dale joined in 2017 and continues to support the growth of the group while promoting the fun and positive culture of the sport. Among his many contributions, he created a Facebook group to help keep everyone connected with communication around games, dates and field location. You can follow along with the conversation on Facebook at Warrenton Ultimate Frisbee Pickup. Better yet, stop by one Monday or Thursday to see for yourself.
Rady Park was the original location, and sometimes still is, but most often these days games are played at the Central Sports Complex. And anyone is welcome!
“One thing that has stayed the same from the beginning is the endless invitations we send to people either by word of mouth online or through text,” Joe says. “I always seem to be inviting more people every time I’m at work or see an old friend just passing through the street.”
So, whether you know someone in the group or not, whether you are totally new to the game, getting back into the sport after some time away from it or super familiar with frisbee this is an amazing and welcoming group comprised of all ages and abilities.
“Everybody is accommodating to newbies,” Dale says. “Bring a friend and match up with them.”
This fun, fitness-forward twice weekly pickup game provides an opportunity to close the laptop, set aside the smart phone and enjoy an awesome sport with friendly competition in a social setting.
“Always a good workout. Always a good time. Always something to look forward to,” Dale says.
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As a columnist for FauquierNow, this was originally written by me for Fit in Fauquier, our fitness and well-being column.