Clydesdale and Athena Registrations

If you would like to be scored in the Clydesdale and Athena groups for Grand Prix awards, please register ASAP by e-mailing farc.grand.prix.  The annual deadline for this is 1 August.  I am extending it to 1 September this year as it seems many have forgotten to do so.  Please contact me at farc.grand.prix if you have questions.  I send registrations to Vic Culp at Race Timing Unlmited for routine scoring each year as we move on through the series.  We love Clydesdale and Athena runners.  We just need to know who you are so we can accurately score the series.  Thanks.  John Timmerman

VA Runner Back-to-School Drive

The school year will be here soon and the VA Runner Team will be partnering with area’s community shelters (The Thurman Brisben & ACTS of Community Center) to aid our hungry and homeless neighbors. From August 7th to August 9th, VA Runner will be a drop off location for essential back to school items (backpacks, notebooks, etc.) and nonperishable foods for the centers’ food pantry.  Below is a list of the most needed food items for the community centers.

Most Needed Items for the Pantry:
Toilet Tissue                            Latex & Food Service Gloves
Paper Towels                           Breakfast Cereal                      
Bath Soap                                Powdered Drink Mixes
Toothpaste                               Kids Snack Tub (pudding, juice box, granola bars, etc.)
Shampoo/Conditioner              39 & 13 Gallon Trash Bags
Deodorant                                Combination Locks     
Feminine Hygiene Products     Laundry Basket
Bath Soaps                              Infant/Children’s Tylenol
Diapers (Larger sizes 2, 3, 4, 5, 6)
Baby Wipes


Please help FARC support our community shelter by  bringing what items you can to VA Runner (1993 Carl D. Silver Pkwy, Fredericksburg VA, 22401.)  Your support helps to put food on the table and smiles on the faces of those in need.  For more information about the Back To School partnership and other community service affiliations, visit varunner.com.

Couch to 5k Training, 4 Aug - 24 Sep 15, Spotsylvania Regional Medical Center, Tuesdays and Thursdays, 6-7 PM

Please feel free to come out and try it for free.  We will be signing up participants at each session if you try it out and want to continue for the entire 8 weeks.  Cost for the 8 week program is $25.00 for an individual or $30.00 for a family and includes a one year membership in the Fredericksburg Area Running Club (FARC).  Signing up on-line is also available at www.runfarc.com then click on the Race Timing Unlimited tab.  If you have any questions, please e-mail farc.grand.prix@gmail.com.                                                
Couch to 5k Running Program Guide

WEEK
TUESDAY
THURSDAY
SAT OR SUN
1
Brisk five minute walk, then 8 repetitions of the following:
  • 60 seconds Jog
  • 90 seconds Walk
Brisk five minute walk, then 8 repetitions of the following:
  • 60 seconds Jog
  • 90 seconds Walk
Brisk five minute walk, then 8 repetitions of the following:
  • 60 seconds Jog
  • 90 seconds Walk
2
Brisk five minute walk, then 6 repetitions of the following:
  • 90 seconds Jog
  • 2 Minutes Walk
Brisk five minute walk, then 6 repetitions of the following:
  • 90 seconds Jog
  • 2 minutes Walk
Brisk five minute walk, then 6 repetitions of the following:
  • 90 seconds Jog
  • 2 minutes Walk
3
STARTING TO PICK UP
Brisk five minute walk, then 2 repetitions of the following:
  • 90 seconds Jog
  • 90 seconds Walk
  • 3 minutes Jog
  • 3 minutes Walk
Brisk five minute walk, then 2 repetitions of the following:
  • 90 seconds Jog
  • 90 seconds Walk
  • 3 minutes Jog
  • 3 minutes Walk
Brisk five minute walk, then 2 repetitions of the following:
  • 90 seconds Jog
  • 90 seconds Walk
  • 3 minutes Jog
  • 3 minutes Walk

4


HALF WAY MARK YOU CAN DO IT!!!

Brisk five minute walk, then following:
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 minutes Jog
  • 2.5 minutes Walk
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 Minutes Jog

Brisk five minute walk, then following:
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 minutes Jog
  • 2.5 minutes Walk
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 Minutes Jog

Brisk five minute walk, then following:
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 minutes Jog
  • 2.5 minutes Walk
  • 3 minutes Jog
  • 90 seconds Walk
  • 5 Minutes Jog
5
KEEP GOING!!!
Brisk five minute walk, then:
  • 5 minutes Jog
  • 3 minutes Walk
  • 5 minutes Jog
  • 3 minutes Walk
  • 5 minutes Jog
Brisk five minute walk, then:
  • 8 minutes Jog
  • 5 minutes Walk
  • 8 minutes Jog
Brisk five minute walk, then:
20 minutes of jogging with no walking
6
DON’T QUIT ON ME
Brisk five minute walk, then:
  • 5 minutes Jog
  • 3 minutes Walk
  • 8 minutes Jog
  • 3 minutes Walk
  • 5 minutes Jog
Brisk five minute walk, then:
  • 10 minutes Jog
  • 3 minutes Walk
  • 10 minutes Jog
Brisk five minute walk, then:
  • 25 minutes Jog, with no walking
7
LOOK AT YOU GO!
Brisk five minute walk, then:
  • 25 minutes Jogging
Brisk five minute walk, then:
  • 25 minutes Jogging
Brisk five minute walk, then:
  • 28 minutes Jogging
8

FINAL WEEK!! J
Brisk five minute walk, then:
  • 28 minutes of jogging
Brisk five minute walk, then:
  • 28 minutes of jogging

GET YOUR 5K ON!!!
GOOD LUCK J J

Summer Track Series Update

Here is a Summer Track Series update from Coach Jon Dachos: Thank you to Terry, John, Claudia, Mike, Maya, Kyle, Alex, Jeff, Chris, Ciro, Jack, Kerry, Pam, and Ted for all their help this year running the meets!
13 Track Meets - 5 at JMHS and 8 at UMW
Participants Net: 212
Heats - 62
Season MVP: Jeff Peterson, Terry, and Ciro!!!

And a BIG THANK YOU to Jon Dachos and his commitment to the track series.

Sunday Track Meets will be held at 9AM on August 2,9 and 30 and September 13 and 20 at James Monroe High School

Results as of Sunday, August 9th are included below.
Current Results