Glade Pool ( This is an alternative start to the run from Lake Thoreau Pool)

  1. Starting at the Glade Pool lot, cross Glade Drive to continue along the (Boar's Head) trail downhill for almost 1/4 mile, bearing left at fork and cross stream on wooden bridge.
  2. Left at "T" path connection about 100 feet after crossing wooden bridge, continuing for about 100 yards.
  3. Cross Soapstone Drive and continue on trail through the Walker Nature Center for about one mile .
  4. Left on second path on your left, continuing for about 1/2 mile then up steep hill emerging at intersection of Glade Drive and Twin Branches Road.
  5. Cross Glade Drive and continue on path along Twin Branches Road past Lake Audubon Pool[alternative start].  Cross street to get onto path on right-hand side of Twin Branches.   
  6. At South Lakes Drive, turn right on path for about 50 yards.
  7. Left at "T" path intersection to underpass under South Lakes Drive.
  8. Left in South Lakes Village Center parking lot and circle the parking lot in front of stores on the left side of the parking lot.
  9. Left on ramp down into small plaza along shore of Lake Thoreau.
  10. Bear Right on path through Lakeport Cluster.
  11. Bear Left in middle of Lakeport Cluster and continue on path along shore of lake for short distance.
  12. Bear Right on short path uphill to Sunrise Valley Drive.
  13. Left on path along Sunrise Valley Drive, continuing on short downhill to end in parking lot for Lake Thoreau Pool. 
  14. Head south from pool on Upper Lake Drive (away from Sunrise Valley Drive), continuing for about 1/4 mile.
  15. Left on first path just before Great Meadow Drive for about 200 yards.
  16. Cross street (Purple Beech Drive--no street sign) at top of hill and continue downhill on path on the other side of the street for about 50 yards.
  17. Left on path at bottom of hill at "T" intersection toward Lake Thoreau for about 75 yards.
  18. Bear Right on path uphill and through underpass (under Ridge Heights Road) for about 100 yards.
  19. Continue on path past Terraset Elementary School for about 200 feet.
  20. Bear Left at path junction after Terraset for about 150 yards downhill.
  21. Bear Right on path downhill into the woods after path starts uphill toward the South Lakes High School track, continuing for about 150 feet.
  22. Bear Left on path at "Y" path intersection and go through underpass under South Lakes Drive after about 100 yards.
  23. Bear Right at path junction just after the underpass for about 100 yards.
  24. Left on path after short, steep uphill (at small convenience center with a 7/11 store) for about 150 feet.
  25. Right at next path connection to underpass under Soapstone Drive and continue for about 200 feet.
  26. Left at "T" path connection, continuing uphill for about 200 yards to Glade Pool . 

“It’s important to pay attention to mechanics, even if you’re not an elite or professional runner,” says Adidas high-performance coach Terrence Mahon.“We’re trying to do two things: One is not get hurt so that we can keep doing the thing we love to do, and two, we’re trying to do it with less effort and more efficiency.”

In other words, the better your form, the easier running feels—especially when you start to get fatigued. While everyone’s natural mechanics are different, here’s what you should be doing to ensure proper running form, from your head to your toes.

Your Head

Gaze directly in front of you, keeping your chin parallel to the ground. 

You want to have your ears in line with your shoulders.

Don’t tilt your chin up or down, which happens when people get tired.

Really, your eyes can look anywhere, but a focused gaze helps maintain proper posture, which keeps your neck in proper alignment with your spine. 

Your Shoulders

It’s crucial to open up your shoulders while you run. You should pull them back, almost like you’re squeezing a pencil between your shoulder bladesIf you're starting to hunch over, it’s going to affect your speed or endurance.

Ideally, your shoulders are moving independently of your torso and opposite of one another, in that X pattern. As the run goes on, it is common to get tight and tense in your shoulder area, almost like you're shrugging. It's important to stay relaxed. Shake out your arms, shrug your shoulders, and focus on loosening up, especially as you get fatigued.

Your Arms

The way you move your arms can help you move faster or slow you down. Your arms should be at a 90-degree angleYour palms or fists move from chin to hip. That’s going to help you propel your body forward. Keep your elbows close to your sides.

If your elbows point outwards, that means your arms are crossing your body, which actually slows you down—you won’t be able to get the momentum you need. Try pointing your thumbs to the ceiling to keep your arms in line or imagining an invisible line that runs down the center of your body—don't let your hands cross over that line.

Your Hands

Don’t forget to keep your hands relaxed. Pretend you have a potato chip between your index finger or your middle finger and your thumb so that your hands are really relaxed.

Your Hips

Forward lean should come from the ankle, NOT the hip.

Try leaning forward until you feel like you're about to fall down and then pick up your knee and start running. 

When you’re running, you want lean slightly into the run versus running completely upright. 

Your Knees

Your knee should be in line with the middle of your foot so that when your foot strikes the ground, it’s right under your knee. 

You really want to focus of keeping that knee directly in front of your hips versus turning in or bowing out.

Your Legs

Everyone’s stride and gait is a little bit different, and that’s okay. The easiest way to think about your lower body is to think about your shin being as close to perpendicular as possible when the foot hits the ground.

If you land at that 90-degree angle, then you get to use your ankle, your knee joint, and the hip joint all at the same time to both absorb shock and then create energy.

Your Feet

There’s no right or wrong way for your feet to hit the ground, as long as you’re actually using them to push off (instead of just lifting them). The idea is to aim to hit the road with the ball of your foot, that’s going to help you propel forward better, and your stride won’t come out too far in front of you.

Running on your toes or striking with your heel are both more likely to set you up for injury. If that’s how you run naturally, though, rather than focusing on changing your stride, talk to an expert about getting into a proper shoe—maybe one with more cushioning—that will help you stay injury-free. Everyone's natural footstrikeand gait is different, so you want to make sure you’re optimizing yours best for your body.

What About Hills?

When the grade of the road change, so will your form. On an uphill, you’ll want to press your ankles forward to give yourself more power and help you avoid hunching over. Shortening your stride and running more on your toes will also help make it feel easier. Lifting your knees higher and pumping your arms a little bit more will make it so your legs aren’t doing all the workSet your gaze six to 10 feet ahead. It makes your body feel like you're more on a flat surface than if you were looking to the top of the hill and realizing how much farther you have to go.

For any type of walking:

The following rules will help you maintain good form.

Stand tall. Extend your spine as if you were being lifted from the crown of your head. Place your thumbs on your lower ribs and your fingertips on your hips. As you stand up tall, notice how the distance in between increases. Try to maintain this elongation as you walk.

Eyes up. If you're looking down at your feet, you're putting unnecessary stress on your upper back and neck. Bring your gaze out about 10 to 20 feet in front of you. 

Shoulders back, down, and relaxed. Roll your shoulders up, back, and then down. This is where your shoulders should be as you walk—not pulled up toward your ears. Think about keeping your shoulders away from your ears to reduce upper-body tension and allow for a freer arm swing.

Swing from your shoulders. Let your arms swing freely from your shoulders, not your elbows. Swing your arms forward and back, like a pendulum. Don't bring them across your body or let them go higher than your chest.

Maintain a neutral pelvis. Keep your abs tight, but don't tuck your tailbone under or stick your belly out and overarch your back.

Step lightly. You should be rolling from heel to toe as you stride, not landing flat-footed with a thud. And don't reach your leg far out in front of you. That increases impact on your joints and actually slows you down. You want a smooth, quiet stride—no bouncing or plodding along—to reduce your risk of injury.

Proper walking technique

https://restonrunners.org/37742d42-5874-4c90-b149-2a22838184dd" class="s18" style="width: 351px; height: 300px;">

A fitness stride requires good posture and purposeful movements..

  Bib Number Time   First Name Last Name                            
    4-5 Year Age Group                                
                                       
  248 1:50   William Ahuzar  
  278 1:52   Liam Coloe  
  251 2:03   Olivia Boccanera  
  237 2:11   Silas DeAntonio  
  238 2:12   Tripp Lincoln  
  372 2:13   Jimmy Godino  
  377 2:16   Hazel Verardi-Cole  
  286 2:20   Syona Shrestha  
  300 2:25   Lina Santorello  
  388 2:25   Nicolas Arias  
  291 2:26   Benjamin Raffo  
  297 2:27   Reagan Devoe  
  281 2:28   Lily Nguyen  
  390 2:28   Eliana Loria  
  253 2:29   Tripp Strahm  
  245 2:31   Penelope Adler  
  385 2:33   Sarah East  
  246 2:43   Isabella Smith  
  243 2:44   Avery Bevels  
  276 2:45   Isaias Perez  
  235 2:46   Asher Munoz  
  273 2:47   Colin Woolley  
  371 2:47   Colton Hunstad  
  263 2:48   Molly Norris  
  241 2:49   Nelly Marmol  
  264 2:51   Margot Van Horn  
  258 2:54   Cecelia Clark  
  284 2:57   Brendan Norman  
  294 3:01   Sabastian Le-Wolff  
  296 3:07   Emily Buffington Aquino  
  252 3:15   Max Boccanera  
  367 3:20   Graham Draxler  
  254 3:25   Scarlett Schlabach  
  266 3:26   Penny Harr  
 
    6-7 Age Group         
  386 1:37   James East  
  256 1:41   Carly Mendelsohn  
  260 1:46   Mateo Sanchez  
  384 1:49   Willow Light  
  290 2:01   Siri Neelapala  
  236 2:03   Lucy Munoz  
  249 2:09   Philip Reigeluth  
  368 2:10   Leo Avenoso  
  373 2:10   Christian Graham  
  366 2:12   William Draxler  
  376 2:12   Liam Verardi-Cole  
  283 2:13   Caitlin Gross  
  280 2:15   landon Nguyen  
  382 2:17   Luke Loria  
  293 2:19   Mason Buckley  
  374 2:23   Ella Freedman  
  288 2:24   Avery Buckley  
  389 2:26   Lauren Stark  
  387 2:27   Emilya Arias  
  244 2:28   Anneliese Adler  
  255 2:32   Alison Korb  
  287 3:10   Katherine Jones  
  370 3:22   Jackson Hunstad  
  282 3:24   Jonah Norman  
 
    8-9 Age Group        
  274 3:15   Preston LaForme  
  269 3:21   Nolan Culligan  
  369 3:21   Bailey Hunstad  
  250 3:23   Lucus Boccanera  
  259 3:23   Santiago Sanchez  
  239 3:29   Meaghan Jamison  
  271 3:37   Harper Soreide  
  262 3:45   Levi Schatz  
  381 3:46   Isel Loria  
  285 3:47   Kelsey Gross  
  383 3:48   Harsehaj Singh  
  265 3:49   Evie Harr  
  279 3:51   Joe Coloe  
  378 4:05   Clarke Brazton  
  295 4:09   Olivia Le-Wolff  
  299 4:36   Carmella Santorello  
  240 4:44   Nicole  
  272 4:53   Ian Woolley  
  292 5:21   Laila Katz  
  375 6:17   Charli LoganChubb  
 
  10+ Age Group    
  268 6:55   Brennan Culligan  
  267 6:59   Miguel Vinegas  
  365 7:23   Santiago Dew  
  379 7:25   Ethan Braxton  
  270 8:17   Aubrianna Culligan  
  275 8:23   Emily Perez  
  261 8:29   Isaac Schatz  
  277 8:30   Juan Gonzalez  
  247 9:23   Daizy Ahuzar  
  242 9:25   Jim Marmol  
  380 11:32   Alex Ahuzar  
  289 15:01   Sanav Neelapala

 

Women's Seize The Day 5K
Reston, VA
Saturday, June 22, 2019 at 8:00 a.m.



************** RESULTS IN FINISH ORDER***************

PlaceNameTimePace 
GILLIAN BUSHEE 22:05 7:07
KATHRIN STUARD 24:02 7:45
NOMA MURTUZA 24:33 7:54
LUCIANA OCARANZO 24:56 8:02
DANIELA MICSAN 25:05 8:05
SARAH CRAIG 25:37 8:15
KIMBERLY SHOOP 26:21 8:29
MARCY FOSTER 26:53 8:39
RACHEL EISENFELD 26:55 8:40
10  JENNIFER CHANG 27:13 8:46
11  STACY CURTIS 27:25 8:50
12  MONA REINHARDT 27:33 8:52
13  RACHEL JORDAN 27:36 8:53
14  BETTINA BRUNNER 27:48 8:57
15  SARAH CARLIN 28:07 9:03
16  ALLISON ROCHE-LYNCH 28:22 9:08
17  JILL CURRY 28:25 9:09
18  ELLEN CHARLWOOD 28:31 9:11
19  MARIE REID 28:34 9:12
20  JANET S MERRITT 28:51 9:18
21  CAITLIN MCBRIDE 28:53 9:18
22  SAMANTHA DOWD 28:56 9:19
23  J OLKIN 28:57 9:19
24  OLGA AUTOTE 29:11 9:24
25  CAROL HANSEN-VESSA 29:29 9:30
26  SANDRA ANDERSON 29:29 9:30
27  SHREE GAMBLE 29:45 9:35
28  ELLEN HARR 29:47 9:35
29  STACEY KIGGINS 30:10 9:43
30  CHRISTINE ANGLES 30:18 9:45
31  LISA HUGHES 30:19 9:46
32  KAROLINE NEWELL 30:20 9:46
33  TAMMY CAGGIANO 30:26 9:48
34  STEPHANIE ROCHE 30:35 9:51
35  JESSICA ADAMS 31:11 10:03
36  DENISE GILLEN 31:13 10:03
37  SHANNON HOARD 31:16 10:04
38  ANNA NEWCOMBE 31:21 10:06
39  JIN ZHANG 31:25 10:07
40  LAURA MARSH 31:31 10:09
41  MOLLY RYAN 31:32 10:09
42  EVA KNOTH 31:36 10:10
43  KIA BRAXTON 31:38 10:11
44  JENEVIEVE CREARY 31:43 10:13
45  BARBARA HEUBNER 31:53 10:16
46    32:03 10:19
47  LESLIE ANNE AYYUB 32:04 10:20
48  SABRA GARDNER 32:07 10:20
49  JUSTINA JOHNSON 32:30 10:28
50  JIN XU 32:32 10:29

Women's Seize The Day 5K
Reston, VA
Saturday, June 22, 2019 at 8:00 a.m.



************** RESULTS IN FINISH ORDER***************

PlaceNameTimePace 
51  PURVA GOKHALE 32:33 10:29
52  CHERYL RODAKOWSKI 32:40 10:31
53  SUZANNE WHITE 33:22 10:45
54  CAROLINE VILCHEZ 33:56 10:56
55  KIMBERLY LONGWELL 34:04 10:58
56  CATHERINE KYRIAKAKIS 34:06 10:59
57  SUE WOLFORD 34:11 11:00
58  LAURA WOLFORD 34:11 11:00
59  CHRISTINE CHEN 34:15 11:02
60  SHABNAUM AMJAD 34:34 11:08
61  HOLLY BEYHL 34:48 11:12
62  ASHLEY HUANG 35:14 11:21
63  KATHLEEN CUTLER 35:31 11:26
64  SHRUTHI MUNISWAMAPPA 35:33 11:27
65  SUSAN JONES 35:40 11:29
66  STEPHAIE MARDON 35:40 11:29
67  ANNE-MARIE PASTORKOVICH 35:45 11:31
68  BETH BURGESS 35:48 11:32
69  NANCY TOTTEN 35:54 11:34
70  MARIE SAPOL-BUCK 35:59 11:35
71  JILLIAN ANDREWS 36:01 11:36
72  ALISSA LIMROSTIP 36:02 11:36
73  JESSICA RICE 36:05 11:37
74  MADISON MULHEARN 36:06 11:37
75  MARGEE MANGUS 36:14 11:40
76  CAROLINE HEMENWAY 36:17 11:41
77  VINITA RHODES 36:19 11:42
78  JENNIE KAMPF 36:41 11:49
79  AMY MOHL 36:53 11:53
80  MARIA ALLEN 36:54 11:53
81  AMBIKA SANKARAN 36:59 11:55
82  EMILY PARK 37:01 11:55
83  HALE BRICKHOUSE 37:13 11:59
84  MEGAN SCHAUB 37:34 12:06
85  SEEMIN QADIRI 37:37 12:07
86  JAMI ANDREWS 37:39 12:07
87  LEAH MCCLAY 37:50 12:11
88  VIVIENNE FOLTZ 37:56 12:13
89  CINDY NEIHARDT 38:00 12:14
90  NICOLE CRAIG 38:00 12:14
91  WANDA DANEY 38:01 12:14
92  BRENDA WAUGH 38:24 12:22
93  NICOLE IRVING 38:31 12:24
94  LYNN MARSH 39:27 12:42
95  CAITLIN TOYNBEE 39:37 12:46
96  MARTHA RUELLE 39:44 12:48
97  DORICE HILEMAN 39:53 12:51
98  ANGELA SPARACINO 39:55 12:51
99  OLIVA LOPEZ 39:57 12:52
100  AIMEE PETERSBERGER 40:06 12:55

Women's Seize The Day 5K
Reston, VA
Saturday, June 22, 2019 at 8:00 a.m.



************** RESULTS IN FINISH ORDER***************

PlaceNameTimePace 
101  LAURA AHERN 40:07 12:55
102  JOAN MARSHALL 40:12 12:57
103  DENISE AKOB 40:15 12:58
104  MARGARET FISHER 40:29 13:02
105  LINDA HILDEBRAND 40:33 13:04
106  ANNE-MARIE VON KAHLE 40:34 13:04
107  CLAIRE VON KAHLE 40:35 13:04
108  GWEN MORTON 40:56 13:11
109  RITU JOHN 40:57 13:11
110  S COLLINS 40:58 13:11
111  VICKI ALLUMS 40:58 13:12
112  ROBYN SPERO 41:05 13:14
113  KAREN SWINLEY 41:24 13:20
114  MARY WALKER 41:44 13:26
115  BETH BADGETT 41:47 13:27
116  JESSICA MARRONE 41:55 13:30
117  SANGEETHA SHARMA 42:00 13:32
118  KATE FORTE 43:01 13:51
119  JEANETTE A NOVAK 43:08 13:53
120  HEATHER SAFFORD 43:13 13:55
121  ABBEY COMPTON 43:21 13:57
122  KATIE FRIEDMAN 43:22 13:58
123  SARA BIRKHEAD 43:23 13:58
124  BRIDGET FICO 43:24 13:58
125  MAUREEN HORNER 43:32 14:01
126  PAT BALASAVAGE 43:33 14:01
127  DENISE MITLEHNER 43:40 14:04
128  BARBARA MEWBORN 43:43 14:05
129  ZEBA DURRANI 43:44 14:05
130  TINA CARR 43:50 14:07
131  SEVERINE CARMOUZE 44:19 14:16
132  PATRICIA OGLE-COLLINS 44:27 14:19
133  KIMBERLY RUCINSKI 44:33 14:21
134  TERESA MINER 44:56 14:28
135  ELIZABETH SHERRILL 44:57 14:28
136  SHARLENE BRIGHTLY 44:59 14:29
137  JENNIFER RIVERA 45:07 14:32
138  CHERYL STEVENS 45:11 14:33
139  SARAH HOBSON 45:23 14:37
140  NIKKI SPENCER 45:46 14:44
141  RACHELLE PEREZ 45:48 14:45
142  ROZ CHERRY 45:49 14:45
143  GINGER BRISTOW 46:37 15:01
144  RHONDA RUBIN 46:52 15:05
145  WENDY HILBERT 47:00 15:08
146  CATHERINE CRARY 47:05 15:10
147  PATRICIA GRIMES 47:23 15:15
148  ROBIN HAYES 47:25 15:16
149  CAITLAN SCHUETZ 47:32 15:18
150  BRENDA IRONS-LECESNE 47:35 15:19

Women's Seize The Day 5K
Reston, VA
Saturday, June 22, 2019 at 8:00 a.m.



************** RESULTS IN FINISH ORDER***************

PlaceNameTimePace 
151  CINDY BRUZZESE 47:36 15:19
152  LYNN LOTOCKI 47:36 15:20
153  KATIE LAKIN 47:37 15:20
154  MARNIE GARNIER 47:43 15:22
155  APRILLE SHERMAN 48:04 15:29
156  NORA SILK 48:05 15:29
157  BARBARA PEAKE 48:17 15:33
158  MEDA LUPAS 48:19 15:33
159  GINGER GOTLIFFE 48:49 15:43
160  JANICE FRISTAD 48:58 15:46
161  LYDIA JOHNSON 49:26 15:55
162  WENDY BAIR 49:27 15:55
163  DEBORAH OWENS 49:28 15:56
164  KIMBERLY PRIDE 49:43 16:00
165  PAMELA LARSON 49:44 16:01
166  MARIE NIZIOLEK 49:45 16:01
167  DONNA LARRENS 50:03 16:07
168  ROBYN PODANY 50:03 16:07
169  PAMELA KELLER 50:14 16:10
170  DEBRA FRIEDMAN 50:16 16:11
171  ANITA HOPKINS 50:28 16:15
172  ANNE BURKE 50:38 16:18
173  DEIRDRE MAROTTA 51:17 16:31
174  THERESA CAMPBELL-PAGE 51:31 16:35
175  STACY SCHALK 51:31 16:35
176  RITA BHAROT 51:33 16:36
177  HUMAIRA AHMAD 51:39 16:38
178  KATHY ADCOCK 51:51 16:42
179  ROBIN GILBERT 51:54 16:42
180  CAROL OAKES 51:57 16:43
181  JANET FAUSETT 51:57 16:44
182  ANNE-MARIE GLYNN 52:02 16:45
183  MARIE KODADEK 52:03 16:45
184  ETHEL GEORGE 52:05 16:46
185  CONNIE BOCCHIERI 52:11 16:48
186  HEIDI FLANAGAN 52:21 16:51
187  BETH WARNER 53:05 17:05
188  JULIE MITCHELL 53:05 17:06
189  SUSAN VISCUSO 53:09 17:07
190  SALLIE WILLIAMS 53:16 17:09
191  TRACIE PENMAN 53:16 17:09
192  JOYCE NEAL 53:17 17:09
193  DONNA BUFFINGTON 53:44 17:18
194  BARBARA HOFFER 53:52 17:21
195  KAREN HENENBERG 54:43 17:37
196  SARAH BERMINGHAM 54:47 17:38
197  LISA NEWBERY-KELLY 54:47 17:38
198  ROBYN BARBARIS 54:51 17:40
199  JUDITH BATES 54:57 17:42
200  LESLIE MCNEILL 54:59 17:42

Women's Seize The Day 5K
Reston, VA
Saturday, June 22, 2019 at 8:00 a.m.



************** RESULTS IN FINISH ORDER***************

PlaceNameTimePace 
201  TRUDY BELL 55:04 17:44
202  MELANIE FONES 55:32 17:53
203  PAT PRUDEN 55:32 17:53
204  CHERYL GAULT 55:52 17:59
205  ANA STOEHR 57:13 18:25
206  JEAN HNARAKIS 57:16 18:26
207  MELISSA MAY 57:35 18:32
208  KATE ALLEN 57:36 18:33
209  MAGGIE CAMPBELL 57:44 18:35
210  ANNE STINNETT 57:48 18:37
211  THERESE MURTAGH 57:49 18:37
212  MOLLY MATUSZAK 58:16 18:45
213  AUDREY CHARLWOOD 58:24 18:48
214  NANCY DURSO 58:25 18:49
215  ALEASE HAYNES 58:25 18:49
216  JULIE GUMOWSKI 58:25 18:49
217  JILL MOEBUS 1:10:00 22:32
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