SOME DC Trot for Hunger 5K

2015-11-26 08.22.39This Thanksgiving I ran my 2nd SOME DC Trot for Hunger 5K in Washington, DC. This fast, flat course takes place at Freedom Plaza running along the National Mall with many out and backs. This year I’m super thankful for my many running accomplishments including my Chicago Marathon PR at 2:53, being accepted for the 2016 Boston Marathon, and continuing to stay injury free.

Prior to racing this morning, I ran a 20 minute shakeout run to help loosen-up the legs while incorporating 15 second strides throughout to help prepare me for the race. This shakeout run was a slow pace averaging 7:45 for the 2 miles that I ran. Leading up to the start of the race I continued to do some hip stretches, high knees, and butt kicks to keep my legs loosened while I waited for the start. Since this was my second SOME DC Trot for Hunger 5K I was mentally prepared for the course and where I needed to be for the start.

Mile 1: 5:23
As I’ve always said, the first mile is always the hardest mile for me. Mentally it takes me a few minutes to get into my groove and settle down with my pace. Since I’m very familiar with this course I was able to line myself at the front of the pack so I didn’t have to run through slower runners while finding my pace. The first 1/2 mile was super fast, running around 4:43 while trying to get out of the pack and getting into my groove and finding the right group to follow. Once I was able to relax and settle down my legs started to feel great and my breathing was down.

Mile 2: 5:28
During the second mile I fell into my groove while mentally feeling relaxed and sticking to my pace. It was during this mile that there were 2 out and backs which slowed my pace down a little however, didn’t stress me out like previous races. I was able to stay focused and take these turns wider than most so that my pace wouldn’t slow down as bad. It was also during this mile that I was able to catch-up to some of the other runners who passed me at the beginning and start picking them off one-by-one. This really helped me mentally and kept me focused on keeping on pace and remembering my ultimate goal, a sub-17 minute 5K.

Mile 3: 5:20
The final mile was my strongest mile with a 5:20 pace. There was a slight downhill section that helped increase my pace and catch another pack of runners in front of me. It was during this mile that I felt my strongest with my legs feeling great while my breathing was on point and staying relaxed. I continued to stay focused on my pace and time while still being able to decrease my time and pass the final runners.

Final Push
During the final push I really focused on the person in front of me and sticking with him. This individual had a really good pace going and was decreasing his time during his final push so I felt comfortable sticking with him and continuing to push myself. It was also at this point that the crowd support started to pick back up, which is always a huge support for me. I was able to complete this year’s SOME DC Trot for Hunger 5K in 16:49 with a 7th overall place which is a Personal Record (PR) for me. I owe a lot of my success to my Run Coach, Personal Trainer, and Physical Therapist who continue to improve my running. 2015-11-26 10.26.06

Overall, I am very pleased with today’s race outcome and look forward to many more
smaller races and my 2016 Boston Marathon in April. You can continue to follow me through my progress on Twitter at @iRunFitDC or my blog. If you ever have questions or want to run together in DC please don’t hesitate to reach out to schedule a run.

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SOME DC Trot for Hunger 5K

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

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

SOME 5K Turkey Trot

Thanksgiving is a time to be thankful for those in your life as well as the accomplishments you’ve concord within the year. This Thanksgiving I’m more than ever thankful for the amazing support system of my family, friends, and coworkers as well as the two amazing legs that have helped me accomplish so much in my running career this year!

This Thanksgiving I had the honor and privilege of running the SOME (So Others Might Eat) 5K Turkey Trot in Washington, DC. SOME is a community-based organization that exists to help the poor and homeless in our Nation’s Capital by providing food, clothing, and healthcare to those that are less fortunate. This year hundreds of local runners came out to show their support towards a case that helps fight back against hunger here in the Nation’s Capital be fundraising and collecting non perishable foods. To learn more or to make a donation please visit, www.some.org

SOME 5K Turkey Trot

This year’s turkey trot was a bit on the chilly side with temperatures hovering around 40 degrees and cloudy. Since I was unfamiliar with the course, I was able to not focus on speed or an outcome but rather on having a good time and showing support towards a great cause and organization. The outcome was amazing, I was able to PR with a time of 17:28 finishing in 14th overall, 3rd in my age group, and with an overall pace of 5:33. I owe my continued accomplishments and PR’s to ENERGYBits, VIDA Fitness, Capital Area Runners, and the many individuals who have helped encourage me along my journey. Here’s to many more races!

iRun.Fit and I wish you and your family a Happy Thanksgiving from our running hearts to yours! Please take this time to be thankful for your accomplishments, individuals in your life, and for showing appreciation to those who have supported you throughout the year.

SOME 5K Turkey Trot