Crystal City Twilighter 5K

The Summer is a great time to get out, explore the outdoors, train for any upcoming Fall races, and have fun with community runs. With temperatures pretty reasonable in the mornings and evenings I have found that Summer has become one of my favorite sessions to run, train, and get faster.

As I continue to train for my upcoming 3rd Chicago Marathon I’ve started to truly enjoy the shorter, faster races including the 5K’s and 10K’s that local running companies put on each Summer. These shorter, faster races allow for me to focus on speed and form so that I can continue to decrease my overall half and full marathon times. With these short runs I’m able to just focus on running and giving 110% during the race knowing that it will be short and sweet. This Summer I’ve done a few 5K’s including the DC Pride Run, FullMoon 5K, and the Crystal City Twilighter 5K to name few. By incorporating these smaller races into my Chicago Marathon training I have decreased my overall 5K time to my best yet at the Crystal City Twilighter 5K.

This Saturday evening Twilighter race is put on by Pacers’ Running Company in Crystal City, VA with a flat, fast course with tons of fast runners from all over the DMV. With the race taking place in the evening the weather was cooler without the humidity or sun beaming down on runners. Due to these great conditions I was able to complete the Crystal City Twilighter 5K in a Personal Record (PR) time of 17:11 coming in 34 out of 1,700 runners, 34 in my gender, and 13 in my age group. I owe a lot of my success to my Potomac River Running (PRR) Team, ENERGYBits, and Herbalife24. These coaches, teammates and products have truly made my running take off and have helped make my running so successful today.

If you are looking for a fun, energy backed, family friendly race I would highly encourage any of the Pacers’ Running Company races. They typically host race series throughout the year in different parts of NoVA and DC. For more information on their races please visit their website to learn more. If you are interested in learning more about iRun.Fit or our Training Programs please contact me, Travis Smith 🙂

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Crystal City Twilighter 5K

Fuel Your Next Race

Training for a 5K, 10K, Half or Full Marathon is much more than just lacing up every week and logging miles, it’s also about starting and keeping a healthy lifestyle. Set the stage this year for your next PR with these top healthy foods that I incorporate into my diet everyday!

Plain Non-Fat Greek Yogurt
On average, non-fat Greek yogurt contains 18 grams of protein in a six-ounce serving. High in calcium, potassium, zinc, and vitamins B6 & B12, all of which help promote strong bones, increased energy, and immune function. For more energy try topping your six-ounce serving with high-fiber cereals or even blend with fresh fruit to make morning smoothies.

Quinoa
Start kicking brown rice out of the house and start incorporating Quinoa into your meals. This gluten-free carb source is not a grain but actually a seed that contains all nine essential amino acids, complete proteins, and full of dietary fiber to help lower your cholesterol and boost all the good stuff!

Eggs
Hands down Eggs are the best whole food with the highest quality of protein. Incredibly versatile and loaded with protein, runners can add this protein packed food to any meal or snack. Recent studies show Eggs are great for post-run workouts do to mineral choline which helps get rid of inflammation which may occur right after a hard, long run.

Bananas
As runners we see this easy-to-carry food after every race. Bananas are a great on-the-go source of energy that are packed with potassium, vitamin B6, vitamin C, and manganese. Eating foods like bananas can help runners stay fit and healthy throughout race session, while helping repairing tissue damage during recovery time.

Peanut Butter
My all time favorite food, Peanut Butter! When it comes to fueling for your next run, peanut butter is one of the top rated best foods for athletes. Packed with healthy fats, fiber, and protein, peanut butter provides runners with sustained energy throughout a long or short run. The healthy fats are digested slower than carbs, providing a feeling of fullness for longer periods, while releasing nutrients at a slower pass to help provide more energy throughout the run.

Wild Salmon
When it comes to fish, Salmon is the best. Not only is it flavor and filling, but is also a very high-quality of protein and healthy fat source. Per ounce, Salmon has 7 grams of protein, less than 1 gram of saturated fat, and a healthy dosage of omega-3 fatty acids. Salmon is great for recovery due to the anti-inflammatory agent found in the food, along with great healthy fats to help prolong your long runs and workouts. As a runner this means you can perform at your best for a longer period of time while recovery faster during your recovery periods.

Fuel Your Next Race