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 🙂

Crystal City Twilighter 5K

Why I Run!

One week ago from today I completed the Rock ‘n’ Roll DC marathon here in Washington, DC and yes it was miserable. Between the cold and rainy weather along with the unexpected hills I would say this was one of my toughest marathons I’ve completed. With that said, this marathon was the race that brought me back to my roots, reminded me of why I run and train so hard for marathons.

2015-03-16 09.26.45If you aren’t aware, I run not for myself but for the millions of individuals who have or are battling blood cancer. For this I partner with the Leukemia & Lymphoma Society each year to help raise awareness and funds for blood cancer research. This year and this race was even more important to me due to a dear friend’s 10th year anniversary of being a leukemia survivor! Not only is this a huge accomplishment for him but a celebration of life, a celebration that this individual beat cancer, it don’t beat him. As he would say, “I had Cancer, Cancer never had me!”

So to celebrate his 10 years of being a survivor I dedicated my Rock ‘n’ Roll DC marathon to 2015-03-14 08.56.43him, to his accomplishment of beating cancer! Running 26.2 miles in the cold and rain is nothing compared to what he’s battled, to the treatments he’s gone through, and the many restless nights he had while staying in the hospital. You see, running is what I do, it’s how I show my support to those who have battled something much bigger than me, it’s how I give back while doing something I love and this race was one of the proudest race I’ve accomplished. Yes it was miserable and tough, but even during the roughest parts I always reminded myself of why I was running, why I was running this race for my friend, and how important it is as a runner to find your why. It was this race that brought me back to my roots and for that I’m thankful.

RnRDCI look forward to running many more marathons and races for those who have or are currently battling blood cancer, those individuals are the ones that keep me running, keep me inspired!

Stay connect with my routes, training, and races on Instagram and Twitter at iRunFitDC or on Strava!

 

Why I Run!

Rock ‘n’ Roll DC Tips

There’s only 3 days left until the Rock ‘n’ Roll DC Series overtakes the Nation’s Capital, are Rock 'n' Roll Medalsyou ready? You’ve come this far with your training, short runs, long runs, days you wanted to give-up and days you felt like you could run further, so take these few days leading up to Saturday to hydrate, relax, and prepare for race-day logistics. There is no point to start stressing or to get in those extra miles that you weren’t able to log during your training session, your body is ready. Below I’ve listed a few things I personally do to prepare for race day, including hydration, shake-out runs, pre-race logistics, and refueling post race.

Hydrate:
It’s time to get serious and start hydrating! That means not only drinking a lot of water but also getting plenty of electrolytes and vitamins into your body leading up to race day. Some great hydration supplements that I’ve used include; Nuun tablets, Isagenix Replenish mix, and Herbalife 24 Hydrate mix. All of which have great electrolytes and vitamins that help keep your body hydrated and replenished during and after runs. 

Shake-Out Run:
Now I know this sounds crazy, a run before a long run but I would highly suggest that you plan an easy, short shake-out run the day before the race. I personally use this time to reflect on my training session, my accomplishments, prepare my body one last time for the big race, and relax. These runs should not include speed work or long distances, better yet just a short easy 3-5 miles to loosen your legs and muscles for the next day.

**I will be planning a 4-mile shake-out run on Friday, March 13th at 7AM at VIDA City Vista for anyone who is interested in joining**

Race Day Logistics:
Today’s the day, the big day that you’ve been waiting for ever since you started your training journey. The Rock ‘n’ Roll Series has provided all runners with bag check information, pre-race information, and post-race information. I personally would suggest skipping bag check and just donating your clothes when the race starts. This year’s bag check once again is organized by LAST NAME and not Bib Numbers so it makes it a little more challenging. If you are determined to check a bag I would highly suggest that you get to the race site an hour before the race starts to make sure everything is completed.

As for the right attire, please plan to dress accordingly. As of right now it looks like it might rain with temperatures starting in the 40’s and increasing throughout the race. I would highly suggest that runners please prepare to take off any extra clothing along the race so your body doesn’t overheat or get weighted down with extra wet gear.

Post-Race:
You did it, you accomplished what you were set out to do. I’m sure after completing your half or full marathon you will have all tons of emotions, excitement, and of course being tired. This is the perfect time to start restoring your body from the electrolytes, nutrients, and vitamins that you lost during the race. I would encourage you to start slow, don’t just chug water and slam food into your mouth. Start with hydrating yourself with one of the hydration mixes I listed above followed by a protein shake to help increase your electrolytes and nutrients in your body. Some protein shakes I would suggest include Isagenix Pro or Herbalife 24 Rebuild Endurance or Strength. Following the race I would encourage you to wait 1-2 hours afterwards to sit down for a full meal. This will give your body the time it needs to recovery from the race, hydrate, and refuel from the protein shake.

I look forward to seeing you out on the course and running together for this year’s Rock ‘n’ Roll DC Series! For questions regarding any of the tips or to join my shake-out run please contact Travis Smith, Travis.Smith@irunfitandhealthy.com

 

Rock ‘n’ Roll DC Tips

Chicago Marathon

20131011-170230.jpg

Well, I’ve finally arrived to Chicago for the Bank of America Chicago Marathon. My second marathon for the year following the Pittsburgh Marathon in May. Even though I am coming into the Chicago Marathon with a recent injury I am more than ever excited and ready to complete this dream marathon.

The Chicago Marathon is one of the top, most sought after marathons in the United States, with thousands of individuals registering from all over the U.S. and the World. Due to its statue, many of the top runners and athletes come together to complete this course hoping to either get a PR (Personal Record) or to qualify for the Boston Marathon. With a mostly flat course running through all of the Chicago neighborhoods individuals are looking to run their best and enjoy all the great views Chicago has to offer along the course.

As for me, following my Pittsburgh Marathon time of 3:15, my PR thus far in the marathon world, I too am looking to set a new PR. Although I am overcoming a recent ankle/leg injury I do still believe I can set a new PR here in Chicago, but have also mentally prepared myself for a slower race if needed. I have done everything I can through my training, eating healthy, mentally preparing, and listening it my Coaches. All I can do now is relax, have a good time, and enjoy Chicago for all it’s worth. As for the weather, Sunday is expected to be in the low 50s at the start of the race and increasing to the high 60s by the end of the race, perfect marathon conditions if you ask any runner. The time has come, time to complete yet another marathon in another city. There is no looking back, only looking forward and embracing the whole experience as it comes.

Once again I encourage all of my followers and supporters to follow me on Twitter @TravisSmith09. There you can cheer me on, see how my progress is going, and know when I complete the race. Join me, support me, and run with me for the 2013 Chicago Marathon!

Chicago Marathon

Chicago Marathon

20131011-170230.jpg

Well, I’ve finally arrived to Chicago for the Bank of America Chicago Marathon. My second marathon for the year following the Pittsburgh Marathon in May. Even though I am coming into the Chicago Marathon with a recent injury I am more than ever excited and ready to complete this dream marathon.

The Chicago Marathon is one of the top, most sought after marathons in the United States, with thousands of individuals registering from all over the U.S. and the World. Due to its statue, many of the top runners and athletes come together to complete this course hoping to either get a PR (Personal Record) or to qualify for the Boston Marathon. With a mostly flat course running through all of the Chicago neighborhoods individuals are looking to run their best and enjoy all the great views Chicago has to offer along the course.

As for me, following my Pittsburgh Marathon time of 3:15, my PR thus far in the marathon world, I too am looking to set a new PR. Although I am overcoming a recent ankle/leg injury I do still believe I can set a new PR here in Chicago, but have also mentally prepared myself for a slower race if needed. I have done everything I can through my training, eating healthy, mentally preparing, and listening it my Coaches. All I can do now is relax, have a good time, and enjoy Chicago for all it’s worth. As for the weather, Sunday is expected to be in the low 50s at the start of the race and increasing to the high 60s by the end of the race, perfect marathon conditions if you ask any runner. The time has come, time to complete yet another marathon in another city. There is no looking back, only looking forward and embracing the whole experience as it comes.

Once again I encourage all of my followers and supporters to follow me on Twitter @TravisSmith09. There you can cheer me on, see how my progress is going, and know when I complete the race. Join me, support me, and run with me for the 2013 Chicago Marathon!

Chicago Marathon

Chicago Marathon

20131011-170230.jpg

Well, I’ve finally arrived to Chicago for the Bank of America Chicago Marathon. My second marathon for the year following the Pittsburgh Marathon in May. Even though I am coming into the Chicago Marathon with a recent injury I am more than ever excited and ready to complete this dream marathon.

The Chicago Marathon is one of the top, most sought after marathons in the United States, with thousands of individuals registering from all over the U.S. and the World. Due to its statue, many of the top runners and athletes come together to complete this course hoping to either get a PR (Personal Record) or to qualify for the Boston Marathon. With a mostly flat course running through all of the Chicago neighborhoods individuals are looking to run their best and enjoy all the great views Chicago has to offer along the course.

As for me, following my Pittsburgh Marathon time of 3:15, my PR thus far in the marathon world, I too am looking to set a new PR. Although I am overcoming a recent ankle/leg injury I do still believe I can set a new PR here in Chicago, but have also mentally prepared myself for a slower race if needed. I have done everything I can through my training, eating healthy, mentally preparing, and listening it my Coaches. All I can do now is relax, have a good time, and enjoy Chicago for all it’s worth. As for the weather, Sunday is expected to be in the low 50s at the start of the race and increasing to the high 60s by the end of the race, perfect marathon conditions if you ask any runner. The time has come, time to complete yet another marathon in another city. There is no looking back, only looking forward and embracing the whole experience as it comes.

Once again I encourage all of my followers and supporters to follow me on Twitter @TravisSmith09. There you can cheer me on, see how my progress is going, and know when I complete the race. Join me, support me, and run with me for the 2013 Chicago Marathon!

Chicago Marathon