Running With The Stars

5K running program. 1st-6th Grade Boys and Girls. Promoting good health and fitness in kids! Teaching them never to give up and that they can achieve any goal!

Loudoun & Fairfax county elementary school PTA sponsored 5K running program for girls and boys (1st-6th). Spring and Fall sessions.

Mission: Promoting Good Health and Staying fit. Striving to always do your best!

More pictures if the kids running the virtual 5K 🙂

Some
More of the kids running the virtual 5k and rocking it!

Jordan rocking her virtual 5k with her amazing family supporting her we are so proud of all these kids!

Way to go Andrew and Andrea - virtual 5K done 🙂

Look at these girls rocking there virtual 5K 🙂

Some of the kiddos doing the virtual 5K this am way to rock it!

[06/07/20]   Good luck to all the kiddos running our virtual 5K today, We will be on our normal course to cheer you on 🙂

Some of our Oakton kids running the virtual 5k! Way to rock it 🙂

[06/01/20]   Our virtual 5K is Sunday June 7th please remember to take pictures and record your time to send me! For all the kiddos running our 5K course I will be at the start at 7:45am and at the finish line after that!

Our amazing coach Melissa from Stenwood elementary school and family!

MapMyRun

Dear Running With The Stars Parents,

In two weeks the RWTS 5K goes virtual! Some of you may not be familiar with the concept of a virtual race. A virtual race is a race that can be run (or walked) from any location you choose. You can run, jog, or walk on the road, on the trail, on the treadmill, or on the track. You get to run your own race, at your own pace, and time it yourself. You can also run at whatever time of day you prefer! In the case of the RWTS virtual 5K, most of you will run a 3.1 mile route starting from your home through your neighborhood or along the W&OD trail.

Planning a route: The simplest kind of route to plan is an out and back. You start running from your driveway, go out 1.55 miles, then turn around and run back to your house, for a total of 3.1 miles. If you or your spouse are runners yourselves, you may already have a 5K route that you know and love, so no need to recreate the wheel! If you are newer to running and need to create a route, you can use Map My Run to measure out a route: https://www.mapmyrun.com/routes You can also use the Stenwood ES 5K route: http://stenwoodpta.org/Portals/0/Documents/5K/5K%20Course%20Map.pdf

Tracking distance, pace, and time: If you do not have a FitBit, Garmin, or Apple Watch, you can still track your stats using the free Runkeeper app on your phone. https://runkeeper.com

Making it FUN!: My family has run a couple of virtual 5Ks this spring, and there are many ways you can make it fun and memorable for your runner.

1. The night before your 5K, create your “flat runner”. Pick out the clothes you plan to wear for your 5K, including your socks, shoes, running watch, hydration system, hat, sunglasses, race bib, etc. Lay everything out and take a pic! Now you know that you have everything you need in one place, and you won’t have to stress about it when it’s time to run! See pic below for the flat Ni family for the Stenwood 5K last year.

2. Use sidewalk chalk to decorate a START and FINISH line on your driveway. (see example pic below)

3. Take some selfies! At the start, during the run, and at the finish!

4. If you have family members who are not running with you, consider asking them to cheer for you at the finish line! Noise makers, balloons, signs, cow bells, be loud and be proud to cheer on your runners!

5. Present your runner with their medal and race swag bag at the finish. Take pics! Feel the pride that comes with accomplishing your goal!

6. Enjoy a special breakfast (or lunch or dinner, depending what time of day you run). Races often have bagels, donuts, bananas, gatorade, ice cold water and music at the finisher party after the race. The whole family can celebrate together with special treats.

I hope that this e-mail is helpful as you plan for your 5K on June 7th! Next week I will send out some advice about setting goals for the 5K and how to keep your runner feeling supported and encouraged over 3.1 miles.

REMEMBER: This week we do not have an interval! Your goal is to run for 36 minutes straight. Of course, you may choose to use any interval that you and your child enjoy for 36 minutes. Please do a 5 minute warm up and a 5 minute cool down. Try to practice 2-3 times per week.

~Melissa Ni

~Christina Wutzke

~Jason Morgan

~Thomas Kaminski

~Jack Kaminski

~Kaunteya Pillalamarri

~Lucas Pettine

mapmyrun.com Fitness training made easy with MapMyRun.com

[05/18/20]   This week we do not have an interval! Your goal is to run for 36 minutes straight. Of course, you may choose to use any interval that you and your child enjoy for 36 minutes. Please do a 5 minute warm up and a 5 minute cool down. Try to practice 2-3 times per week.

Our topic this week is disassociation vs. association.

1. Disassociation: Many runners benefit from having a “distraction” while they are running to take their mind off how much farther they have to go or any discomfort that they may be experiencing. This week experiment with different methods of disassociating during your runs to see if this strategy is helpful for you or your child. Examples: chatting about what you see during the run, talking about a movie or favorite activity, listening to music, listening to a podcast, listening to an audiobook (I broadcast music and podcasts on my phone while running with my kids). Word of the day: DISTRACTION

2. Association: Other runners prefer to hone in on how they feel in their body and mind while they are running. They don’t want to talk or feel distracted. They enjoy focusing in on form, speed, and breathing. They may benefit from a mantra, a short statement or even a single word they can say out loud or in their head to maintain forward momentum. Examples: “Yes I can!” “I am strong!” “Live, Love, Run!” “Just keep going!” Experiment with different mantras and positive statements this week during you training runs. Word of the day: MANTRA

Stenwood Coaches!

💕

[05/10/20]   Happy Mothers Day to all of our running moms :)

[05/10/20]   Our interval for the week of 5/11-5/17 is four sets of RUN 8 minutes - WALK 30 seconds. Please do a 5 minute warm up and a 5 minute cool down. Try to practice 2-3 times per week.

Our topics for the coming week are frequency of exercise and teamwork.

1. Frequency of Exercise: Children should exercise as frequently as possible. The American Heart Association suggests children should exercise at least 30 to 60 minutes every day. These periods of exercise don’t have to occur all at once. Children can run and play in several sessions throughout the day, adding up to 30 to 60 minutes. Word of the Day: EXERCISE

2. Teamwork: Running may seem like a solitary sport, but in reality, runners do their best when they are a part of a team! Parents, you are an integral part of your child’s running team, and your support and encouragement are critical as your children tackle the 5K distance. Word of the Day: TEAMWORK

Next week we will talk about setting goals for the 5K in June, and how to maintain the solid base your runners have built over the past 12 weeks so that they are race day ready on June 28th!

Until next week’s e-mail,

~Melissa Ni

~Christina Wutzke

~Jason Morgan

~Thomas Kaminski

~Jack Kaminski

~Kaunteya Pillalamarri

~Lucas Pettine

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[04/27/20]   This is a good week to add some variety to the routine.

Starting with the warmup we would jog/walk for 30 seconds then do 10 jumping jacks, march with high knees for 30 seconds then 10 burpees, jog, walk or march for another 30 seconds then come in for stretching.

During stretching we would have talked about being aware of your surroundings while running. Ditching the earbuds and monitors while running near streets and especially at street crossings. Never assume a driver sees you. If a driver stops and gives you a wave to cross in front of them…make sure there aren’t any other cars around in other lanes or roads that may not be giving way. Watching for obstacles along the way and letting people know you’re coming up behind them so they don’t get startled. Wearing reflective/bright clothing in low light situations.
Stay safe!

Today we would have done speed work with obstacles along the way. Back and forth for about 15 minutes and jumping over stuff.

Our distance/pace runs would have been 4 minutes running then walk for 1 minute for a total of 24 minutes.

Cool-down and stretch.

Thank you,
Your coaches
Jim
Alicia
Cyndy

[04/23/20]   RWTS wants to give a BIG shout out to all of coaches and all of coaches who are also teachers and go above and beyond for the kiddos with out you all RWTS wouldn't be what it is today :) So THANK YOU!!

#nevergiveup #ourrunnersarethebest

#stayhealthy #washyourhands

[04/15/20]   Our interval for the week of 4/13-4/19 is six sets RUN 4 minutes - WALK 1 minute. Please fo a 5 minute warm up and a 5 minute cool down. Try to practice 2-3 times per week.

Our topics for the coming week are cross training and setting a goal.

1. Cross Training: There is no doubt about it, running is a phenomenal workout! But if you want to be an even better runner, cross training is essential! Cross training means doing activities or exercise different from your usual sport (running) to strengthen your whole body and prevent overuse injuries. Biking, yoga, and swimming are all wonderful cross training options for runners. Word of the day: TRAINING

2. Setting a goal: The goal of the RWTS program is to prepare children (and their parents, wink, wink) to run or run/walk the 5K distance, 3.1 miles. At this point in training it’s important for our runners to continue to pace themselves and set achievable intermediate goals as we progress towards running 5K. Intermediate goals may include continuously running on downhills and flats while walking uphills, adding an extra interval set to one of their prescribed runs each week, or running slightly further each week. As parents, we are here to cheer them on and encourage them as they strive towards their personal goals. We will talk about goals relating to the culminating 5K as we get closer to the end of our training season. Word of the day: GOALS

Side note as the length of our run intervals increases: If your child loves a particular interval, feel free to stick with that interval and simply add more sets. My children are very fond of the RUN 2 minutes - WALK 1 minute interval. We run that interval during all of our runs together, adding more sets each week. For our two mile run this past week, we did 8 sets of 2:1 intervals. Find what works best for you and your runner(s) to help prevent frustration and burn out.

Take care,

~Melissa Ni

~Christina Wutzke

~Jason Morgan

~Thomas Kaminski

~Jack Kaminski

~Kaunteya Pillalamarri

~Lucas Pettine

#thankful

[04/11/20]   Our interval for the week of 4/13-4/19 is six sets RUN 4 minutes - WALK 1 minute. Please fo a 5 minute warm up and a 5 minute cool down. Try to practice 2-3 times per week.

Our topics for the coming week are cross training and setting a goal.

1. Cross Training: There is no doubt about it, running is a phenomenal workout! But if you want to be an even better runner, cross training is essential! Cross training means doing activities or exercise different from your usual sport (running) to strengthen your whole body and prevent overuse injuries. Biking, yoga, and swimming are all wonderful cross training options for runners. Word of the day: TRAINING

2. Setting a goal: The goal of the RWTS program is to prepare children (and their parents, wink, wink) to run or run/walk the 5K distance, 3.1 miles. At this point in training it’s important for our runners to continue to pace themselves and set achievable intermediate goals as we progress towards running 5K. Intermediate goals may include continuously running on downhills and flats while walking uphills, adding an extra interval set to one of their prescribed runs each week, or running slightly further each week. As parents, we are here to cheer them on and encourage them as they strive towards their personal goals. We will talk about goals relating to the culminating 5K as we get closer to the end of our training season. Word of the day: GOALS

Side note as the length of our run intervals increases: If your child loves a particular interval, feel free to stick with that interval and simply add more sets. My children are very fond of the RUN 2 minutes - WALK 1 minute interval. We run that interval during all of our runs together, adding more sets each week. For our two mile run this past week, we did 8 sets of 2:1 intervals. Find what works best for you and your runner(s) to help prevent frustration and burn out.

Take care,

~Melissa Ni

~Christina Wutzke

~Jason Morgan

~Thomas Kaminski

~Jack Kaminski

~Kaunteya Pillalamarri

~Lucas Pettine

#nevergiveup

[04/03/20]   OUR Stenwood coaches ROCK!

Our interval for the week of 4/6-4/12 is five sets RUN 4 minutes - WALK 1 minute. Please do a 5 minute warm up and a 5 minute cool down. Try to practice 2-3 times per week.
Stay safe and healthy,

~Melissa Ni

~Christina Wutzke

~Jason Morgan

~Thomas Kaminski

~Jack Kaminski

~Kaunteya Pillalamarri

~Lucas Pettine

#thankstonursesdoctors #thankstoalltruckdrives #thankstoallessentialwrokers

[04/01/20]   Warmup 2-3 minutes of jogging
Stretching
Relay runs- ten yards out then back, twenty yards out then back. Rest in between sets and do about 5 sets.
Distance run-3 minute run, 1 minute walk. Six times. Total run time 24 minutes.
Game-if you can’t come up with something maybe just walk and talk about nutrition and the importance of eating right before and after running (this is something we would have talked about this week).


Thanks to out amazing coaches at Cedar Lane and to our Coach Eric for checking in we all miss you!!!

This post is what it is all about the kids! Way to
Go
Ryan for keeping up the great work we are so
Proud of you!!

[03/30/20]   We would just like to give a BIG shout out to all of our amazing coaches and there families who have stood with RWTS in this trying time and to all the Kiddos working so hard on practicing from home to run the 5K! It is rescheduled as of now for June 14th and fingers crossed we can still have it following all the guidelines set fourth from the CDC!!

Thanks Melissa for some positivity we all could use some :)

[03/28/20]   Our interval for the week of 3/30-4/5 is six sets RUN 3 minutes - WALK 1 minute. Please do a 5 minute warm up and a 5 minute cool down. Try to practice 2-3 times per week.

Our topics this week are side stitches and hydration.

1. Side stitches are a very common ache in all runners. It is a pain (usually on one side) below the ribs that can make running very uncomfortable. Side stitches can happen for a variety of reasons: improper breathing, starting a run too quickly, being dehydrated, or running on a full stomach. If you get a side stitch, stop running and raise your arms above your head, stretching to the opposite side of the stitch. Breathe deeply. You can also use your fingers to apply pressure to the area of discomfort. When the pain goes away, you can resume running slowly. Word of the day: SIDE STITCH

2. It is very important for runners to stay hydrated! Make sure you drink before, during, and after your run. Staying hydrated will help prevent headaches, cramping, dizziness and fatigue. Drinking water during your run helps replace the fluid lost through sweating. Electrolytes are also lost through sweating. Sports drinks and coconut water can help replace minerals lost during physical activity. Many runners like to use handheld water bottles, waist packs with water bottles, or hydration packs to help stay hydrated during runs. You can find these hydration systems at your local running stores or online through running specific web stores and even Amazon. Word of the day: HYDRATION

I miss practicing with your children. Please tell them that Coach Ni is thinking about them!

Grateful to be with each of you in this unusual journey,

~Melissa Ni

~Christina Wutzke

~Jason Morgan

~Thomas Kaminski

~Jack Kaminski

~Kaunteya Pillalamarri

~Lucas Pettine

[03/23/20]   OUR AMAZING CEDAR LANE COACHES!! THANK YOU

Here’s this weeks practice routine:

Warmup: If staying indoors do 40 or 50 jumping jacks (turn 90 degrees to the right after 10). 10 burpees and 10 mountain climbers.
If outside do a 4-5 minute warmup jog.
We’re trying to get muscles warm and flexible and get our runners heart rate up.

Stretching: Same as last week (I’d head back inside for stretching if your doing an outdoor run today).

We would have run up and down the hill beside the track today. Similar to last week we would do it relay style- one runner would run down and up a few times then the next would go.
The hill is only about 15 yards, so if you have a longer hill you can just run up and jog back down one time before resting (remember to let them rest between runs on this exercise-they would have been resting while their teammates ran) Also-run fast up, jog down and make sure they aren’t slapping their feet on they way down.
Do this for about 10-15 minutes.

Next: the timed runs this week are 3 minutes run, 1 minute walk – 5 times for a total of 15 minutes. Slow and steady.

Games (today maybe hot chocolate if your runner chose to go outside).

If your runner isn’t ready for the next level you can always repeat the previous weeks work out or abbreviate this weeks.

Remember to have fun! Chat with them while jogging to take their mind of it if it becomes tedious. We don’t push them much. If they want to be competitive- go for it, if not-so be it. It’s a life-sport.

Feel free to send any tips, suggestions, updates on our runners and pictures of our runners. We miss them out on the track and I’ll bet they miss their RTWS teammates!

Take care,
Jim, Alicia and Cyndy

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