Kingstowne Striders Running Club in Alexandria VA

FIll the Shoes 5k registration is open

The Kingstowne Striders of Alexandria, VA are proud to present the 9th annual "Fill the Shoes" 5K in honor of Jack. T. Farrar Jr., a long time Hayfield Farm resident who passed away in November, 2005 just 3 months after a diagnosis of stage 4 pancreatic cancer.

This community race is dedicated to Jack and all people affected by pancreatic cancer.  All net proceeds of this event will go directly to the Pancreatic Cancer Action Network (www.pancan.org) to support them in their mission to "advance research, support patients and create hope for those affected by pancreatic cancer".  

 

To register or donate go to www.filltheshoes.org.

Track Tuesday 2018 Summer Season


The 2018 15-week track workout season returned on May 29, 2018!

Edison High School, Franconia Rd, Tuesdays 6:30PM!

Paid members please log-in to see the track workout page, if you miss 6:30PM Tuesdays please feel free to do the track workout on your own time! -Amelia

In order to stick with our historical schedule of the first Tuesday after Memorial Day to the Tuesday after Labor Day we started the 2018 Track Season on May 31 with hill repeats (due to a soccer game at Edison). Your dues guarantee 15 track workouts over the summer.

Please note I have created ONE recurring event on our Facebook Group for track. If you RSVP NO to this one event you will NOT see the notes and workout tips, etc. Track will always begin PROMPTLY at 6:30PM.

The track workouts with your friendly RRCA Certified Coach is a benefit of your paid dues. If you cannot make the Tuesday 6:30PM timeslot workouts will be posted on the paid members only section of the website for your reference to do on your own time.

See everyone at Edison tomorrow!
-Amelia

Track Tuesday

Don't be frightened by the word "Track"! These workouts focus on aspects that are usually ignored by most runners but make a huge difference, regardless of your current speed or ability. We work on elements of running such as cadence, form, power, efficiency, focus, and the mental aspects of running through drills, strength work, and focused, shorter, but faster running.

Track Workouts are open to all current members of the Kingstowne Striders, are inclusive to all speeds, beginners and casual run/walkers, and have just enough variety to keep it fun. This is one of the few events running event that requires a paid Striders membership for liability reasons and to cover the cost of the professional coach and our permit for use of a Fairfax County Public High School track. However, you can try one Track Workout session for free!

>>What do I wear and bring to track?
Proper "wicking" running attire, hat, headband, shoes (not too worn), Running/GPS stop watch (to track time) water, towel and a smile! Please check weather and make sure to hydrate the night before and day of with 8 oz of water every 2 hrs.

>>Can I walk/run on the track?
Yes but make sure you use the slower/outer lanes.

>>Can I wear an iPod or other device?
I suggest you don't but if you must, make sure that you can hear someone behind you. I prefer you focus your mind on working and breathing. It makes you mentally stronger.

>>Lanes
Lane one: inner most lane is for the fast runners. Outer is for slower or walkers. Note: if you want to pass, pass on right.

>>Meters
100 meters: ¼ of a lap/the length of one straightway
200 meters: ½ of a lap (a curve and a straightway)
400 meters: one lap around track
800 meters: ½ mile or two laps around track
1600 meters: 1 mile or four laps around track

>>How fast should I run?
Please try to find pace prior to coming, if not arrive 10 mins earlier. 400 meter intervals should be between 5K and mile race pace. 800 meter should average 5K race pace. You should run at least 20 miles a week of base training before attempting track. But if you are a beginner/walk/runner just let me know. mcmillanrunning.com is our recommended pace calculator.

See you Tuesday!
Coach Amelia

Tuesday 6:30 PM Torch (headlamp!) Group Run from Honest Soul Yoga Flagship Location (Alexandria/Landsdowne)

 

 

Thursday 6:30 PM Torch (headlamp!) Group Run from Kingstowne Panera

 

Remember you headlamp and reflective vests as the days get shorter! 3 and 5 mile options available at both runs!

 

TUESDAY, OCTOBER 30 FROM HONEST SOUL YOGA - DRESS UP IN YOUR BEST HALLOWEEN COSTUME THAT IS FUN TO RUN IN!!!

THURSDAY, NOVEMBER 22 WILL BE OUR ANNUAL TURKEY TROT, NO 6:30PM RUN

TUESDAY, DECEMBER 25 RUN TBD - please email if you'd like to host

TUESDAY, JANUARY 1, 2019 WILL BE OUR ANNUAL NEW YEAR'S DAY RELAYS AT KINGSTOWNE LAKE!

Group of runners from the Thursday run on August 23, 2018.
2018 Weekend Runs

Weekend runs start promptly at 8:00 AM
Please click on the link/PDF for exact meeting place details.

For Run Leaders click here.

Our Facebook Group is a great place to RSVP and discuss distance & pace (paid member only platform)

 


SEPTEMBER?!?!?!?

Saturday, September 22

8:00 AM Hayfield

 

**4:00 PM Beat the Blerch (details below)

Sunday, September 23

8:00 AM Kingstowne Panera

Saturday, September 29

Edison HS

Sunday, September 30

Wakefield/Accotink

Saturday, October 06

Manchester Lakes

Sunday, October 07

*Army Ten Miler

Burke Lake Laps

Saturday, October 13

Grounded

Sunday, October 14

Clermont Elementary to Old Town

Saturday, October 20

Edison HS

Sunday, October 21

Belle View Mt Vernon Trail

Saturday, October 27

Hayfield

Sunday, October 28

*Marine Corps Marathon Adopt a Mile?

Kingstowne Panera

Saturday, November 03

FILL THE SHOES 5K

Sunday, November 04

Burke Lake Laps

Saturday, November 10

Grounded

Sunday, November 11

Clermont Elementary to Old Town

Saturday, November 17

Edison HS

Sunday, November 18

Belle View Mt Vernon Trail

Saturday, November 24

Hayfield

Sunday, November 25

Kingstowne Panera

Saturday, December 01

Manchester Lakes

Sunday, December 02

Burke Lake Laps

Saturday, December 08

Grounded

Sunday, December 09

Clermont Elementary to Old Town

Saturday, December 15

Edison HS

Sunday, December 16

Belle View Mt Vernon Trail

Saturday, December 22

Hayfield

Sunday, December 23

Kingstowne Panera

Saturday, December 29

Fountainhead

Sunday, December 30

Wakefield/Accotink

 

Runners from the Saturday Mt Vernon Trail run.

STRIDERS! We need Runner #1 to fill out our AMAZING Team of 12! 

Distances 4.90 / 4.70 / 4.20 miles. Meeting at White Flint metro on Sept. 27 to pick up two large vans, hanging out as a team Thursday PM, Friday start time 7:30am, awesome running relay until Saturday afternoon ending at Navy Yard! Amelia is captain-ing for the third year in a row and will be running this race for the 8th time so if you have any questions please don't hesitate to ask. 

Email amelia.baldree@gmail.com if interested! 

Not running 13.1 miles but want to participate in the fun shenanigans and maybe run/walk only 2 miles?!

 

 

At ***4 PM*** the half marathon begins! Not up for the full 13.1 distance? The Beat the Blerch is comprised of 4 legs: Leg 1 is 5 miles from Fair Winds to Grounded Coffee; Leg 2 is 2 miles from Grounded Coffee to Panera; Leg 3 is 3 miles from Panera to Dunkin Donuts; the final leg is 3 miles from Dunkin back to Fair Winds where we will celebrate with the snacks collected along the route (no pressure to blerch in the middle of the run!) At Fair Winds we'll order pizza (unless there's an amazing food truck...) who knows maybe we'll eat both pizza and food truck food and enjoy some refreshing brews!

 


4th Annual Cupcake

Kingstowne Striders Beat the Blerch

Half Marathon

Saturday, September 22, 2018 at 4:00 PM

 

Click here for a Printable/Downloadable map.

Start at Fair Winds Brewery. Take a left on Newington Road, head north/left on Telegraph Road (stay on sidewalk). Cross Telegraph at Hayfield Road to stay on sidewalk.

5-mile point: Grounded Coffee. Eat a Cupcake.

8 mile Runners: Meet in front of Grounded at 5:00 PM. Depart by 5:30 PM.

Leave Grounded and head north on Van Dorn, stop at Panera. Eat a Cookie.

6 ½ mile Runners: Meet in front of Panera at 5:30 PM. Depart by 6:00 PM.

Leave Panera, run around Kingstowne Lake, exit at Lake Village Drive and head towards Franconia, take a Left on Franconia Rd and a Left on Beulah St. Stop at Dunkin Donuts. You know what to do.

3 mile Runners: Meet at Dunkin at 6:30 PM. Depart by 7:00 PM.

Leave Dunkin via Manchester to Hayfield Rd. Take running path through Powerlines. Take right Kingstowne

Village Parkway, cross Beulah onto Morning View Lane. Keep going to running path, head south until path becomes Cinder Bed Rd (sharp left). Right on Newington to finish at Fair Winds Brewery around 7:30 PM.

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