September 2025

From the Editor

Greetings FARC members!  I hope that this newsletter finds you looking forward to “Taper Town”, if you are running the Marine Corps Marathon, or just enjoying the beginning of Fall weather with far less humidity.  We are definitely enjoying the full slate of activities and the return of our weekly runs to a more reasonable start time of 0800. 

This past month was again full of fun activities.  We had our fastest race of the Grand Prix series, the Downtown Mile, as well as the conclusion of the Social Grand Prix complete with Karaoke.  There was something for everyone as we navigated the new normal of getting everyone ready for school, work, after school events, weekend races, kid events, etc.  Fall is really a busy season!

I do want to highlight the column about the Trail series.  There is interest in our club about running the myriad trails in our community.  As such, we wanted to inform you about the Fredericksburg Trail Running Series with events in the planning stage.  So, if you are on the fence or just curious, come on out and run with this seasoned crew who will introduce you to the art of trail running.

This month, Vic recounts a fun 50km race and the feature article stays with the Marathon/Half-Marathon theme focusing on recovery after the race.  Not sure about that beer recommendation though.  

As always, my fellow FARC members, be safe, and make sure that you remain visible as sunrise is getting later each day and sunsets much earlier.  

Will Triplett

Editor


FARC SATURDAY GROUP RUN

Saturday Fun Runs start at 8 a.m.  The group meets on the corner of William and Princess Anne St. Choose to run 6 or 3 miles. All abilities are welcome. We have fast runners, run/walkers, and everything in between. Arrive a bit early to get in on the pre-run photo and meet the group.

SOCIAL RUN

Our next monthly Social Run will be on October 8th.  The run will start at Red Dragon Brewery located at 1419 Princess Anne Street in Fredericksburg at 6 p.m. Light snacks will be provided.

BOARD MEETING

Our next board meeting will be on October 16th at 7 p.m. The board meetings are held at the Courtyard by Marriott Downtown. All members are welcome to attend. Please RSVP to info@runfarc.com so we can ensure sufficient space is available.


FARC MEMBERS OUT AND ABOUT

Another full month of activities.  From the Downtown Mile for CASA, weekly runs, our monthly social run, and the Karaoke social finals there were no shortage of activities with FARC members.    Photos courtesy of FARC and Arsenal Events.




















Fredericksburg Trail Running Series
 
 

 

Did you know that there are more than 40 miles of amazing trails here in Fredericksburg?  For those who have never experienced our local trails or trail running, it can be intimidating to get out there on your own.  There is a solution!  We have a very inclusive and organized trail running group that meets every Sunday, the Fredericksburg Area Runners of Trails. For the past two years, we have been organizing and hosting trail runs together to experience various trails around the Fredericksburg Area.  It is a casual group with varying attendance, depending on everyone’s training and race schedules, as well as personal and family commitments.  Regardless of the size of the group, we continue to have fun and keep the fires lit on the trails throughout all the seasons. If you are trail-curious, just starting trail running, looking to get back into it, or looking for some really cool people to share a Sunday run, check out the group page on Facebook.

 There has been much discussion amongst the Fredericksburg Area Runners of Trails group on ways to introduce and include more people in the trails.  To meet this challenge, Jimm Lafferty, a FARC member and member of the Runners of Trails group, has developed a series of races that will serve as a great introduction to the trails and include a bit of friendly competition.  The 2026 Fredericksburg Trail Running Series will consist of 6 or 7 races, starting with a shorter distance (5k-5 miler) early in the year and increasing in distance throughout the year to conclude with a trail marathon or 50k.   The best part of this series is that these will be FARC-sanctioned and operated events.  We are working hard to make them extremely low-cost, so the races of the series will be manually timed.  More details to come as we work out the details, coordinate with all the appropriate community agencies to make this fantastic opportunity possible, and work with FARC for scheduling around existing events. I hope you are intrigued, and you are as excited about this as we are.  We are looking to bring the excitement of trails to all our runners, from beginner to advanced. See you at the races!!!








Plaid to the Bone 10K

Registration is open for the 2025 Plaid to the  Bone 10K.  We’d love to see you at this inaugural 10K and newest addition to the Coldwell Banker Elite Grand Prix Series.  So come on out and get those legs a great October shakeout in preparation for the MCM.  See you there!

Sign up https://runsignup.com/Race/VA/Fredericksburg/PlaidToTheBone10K

 

Do you love running and inspiring others to run?
Are you looking for ways to get more involved with our club?
Did you love the new runner training this year and are ready to give back?
 
If you answered YES! to any of these questions, we need YOU!  We are looking for a couple of people to manage next year’s New Runner Training, as well as coaches of all paces to help encourage and motivate training participants.  If interested, send an email to info@runfarc.com.

FARC Grand Prix Banquet

The annual FARC Grand Prix is all set, so mark your calendars.  The details are as follows:

  • Date:  January 24, 2026
  • Location:  Brocks Riverside Grill, 501 Sophia Street, Fredericksburg, VA 22401
  • Time:  2:30 to 5:00 p.m.

As a reminder, there is no charge for those finishing at least seven (7) Grand Prix races, and there is an extra fee for guests.  See you there!


Applications for the 2026 Victor I. Culp and John Robbins scholarships are now available. These scholarships will be given to a club member who is graduating from High School in 2026, attending college in the fall of 2026 and is a participant in track or cross-country.  While both scholarships ask for community service, that will be considered more favorably for the John Robbins scholarship.  Of note, applicants will only be able to win one of the scholarships.  For an application email Vic.


Groundhog Fall 50km

by

Vic Culp

From the running boom of the 1970s, many towns across the country started hosting races. From 1984 to 2015, a person or group hosted many ultras per year from Punxsutawney. Pennsylvania.

Over time, the original organizers grew older, and younger people did not take over to continue these long-standing races.

On September 8, 2001, I ran the Groundhog Fall 50km. At that time, the organizers also managed Spring and Summer ultras. The original fall version was 50 miles. After missing 1998, the race was resurrected as a 50km.

Punxsutawney is northeast of Pittsburgh, about a five-hour drive from Fredericksburg on Mahoning Creek. The area was overrun by insects that inhabited the local swamps, which the indigenous people called ponkies; this is the basis for the current name, the Land of Ponkies.

The first white settlers came to the area in the 1770s. It wasn’t until the 1850s, when the swamps were drained and insects were eradicated, that the area began to flourish.

Groundhogs and hedgehogs are rodents and members of the squirrel family. They hibernate underground during the winter.

Many of the early Pennsylvania settlers were of Germanic heritage. They brought their winter festival traditions with them. Part of the tradition was digging up the hibernating creatures for a winter feast.

These traditions evolved into the present-day Groundhog Day festivities, minus the rodent feast. The festivities are held at Gobblers Knob, two miles south of town. Phil has a comfy year-round home with siblings and offspring in a facility in Barclay Square in town.

There are chain hotels in the area. I stayed at the Pantell Hotel, built in 1888, which overlooks Barclay Square. It’s comfy with private baths and was within feet of the race start line.,

After leaving town, the course was on jeep and single-track trails to the north and east. Once off pavement, the organizers painted a white dot on rocks about every 50 feet. By looking down, I was able to ensure I was on the right path. I missed one turn and knew my mistake within 20 seconds.

The course went out 4 miles, then ran a loop twice before returning. At 3 miles, there was a significant downhill, dropping over 200 feet in a quarter mile. That drop haunted me for the next 24 miles, knowing I had to go back up when tired.

In the prerace brief, the organizers warned us of two hills on the loop. The first was called Yellow Bus, as there was a wrecked school bus at the bottom. The hill seemed to climb forever. Well, at least a mile. By the way, nobody knows how the bus was transported into the woods at the bottom of the hill.

After a descent, I was at the bottom of Cry Baby. Looking up, it appeared to be a repeat of Yellow Bus, which made many cry, “Not another!” Fortunately, it was much shorter. However, I knew I had to do the two hills again.

Once done with the loops, there was still that last climb. I found out after the race that it was called Two Beers, as the motocross riders needed at least two before trying the climb. Yes, during the climb, there were times I needed to grab roots and branches to pull myself up.

I’ve never run for a buckle. This race was my only one with a buckle as a finisher’s award. This race is my 50km PR, although I’m sure I covered 50km in my first JFK 50-mile in less time.

The only races still run out of Punxsutawney are a 4-mile run from town to Gobbler Knob and back in early February and an October half-marathon, 10km, and 5km.

——-

Vic Culp is a co-founder of the Fredericksburg Area Running Club in 1994. He has managed a few races and run a few miles.

You can follow his blog at slowoldrunner.com and subscribe to receive notification emails from that site.

Check out his book “Go for 25” on Amazon at https://www.amazon.com/dp/B094YFRJ7G.

 
 
 

How to Recover Fast After a Marathon or Half Marathon 

Completing a half marathon or marathon takes a toll. Muscle fibers break down, inflammation ramps up, and glycogen stores run low. You may not feel it in the adrenaline-fueled hour after the finish, but over the next few days, your body will demand rest, fuel, and time to repair.

Runners often underestimate this phase. Some jump back into training too soon, hoping to maintain their fitness. Others do too little and feel sluggish when they return. Recovery doesn’t require guesswork. It requires structure.

This guide breaks down what to do—and when to do it—so you can return to running feeling stronger, not depleted.

Immediately after the finish line (0–2 hours)

  • Keep moving

As tempting as it is to sit—or lie down on the pavement—resist the urge. Walk for at least 10–20 minutes after the race to keep blood flowing and prevent post-race dizziness. The gentle movement also helps flush out metabolic waste that accumulates during intense efforts.

  • Rehydrate

Even in cool weather, fluid loss adds up. Sip water slowly and include electrolytes—especially sodium and potassium—to help restore balance.

Avoid drinking too much at once as chugging can upset your stomach. Space it out over the next couple of hours.

  • Refuel with carbs and protein

Within 30–60 minutes, aim for a 3:1 ratio of carbohydrates to protein. This helps replenish glycogen and kickstart muscle repair.

Great options include a recovery shake, chocolate milk, a banana with nut butter, or a protein bar paired with fruit. They work well if you’re not ready for a full meal yet.

  • Stay warm

Even if it’s warm outside, your body temperature can drop quickly after you stop moving. Change into dry clothes and layer up to avoid chills and support circulation.

  • Skip the beer

Alcohol can delay muscle repair, increase dehydration, and interfere with sleep. If you want a celebratory drink, wait until you’ve rehydrated, eaten well, and rested.

The first 24 hours

  • Prioritize food and sleep

Your body is in rebuild mode and needs fuel—even if you’re not hungry right away. Support it with nutrient-dense meals and a full night of sleep—seven to nine hours, minimum. Eat balanced meals throughout the day with plenty of carbs, lean protein, and healthy fats.

Don’t cut calories just because your training is on pause. You still need energy for repair.

  • Keep moving, but gently

Walks, light stretching, and short mobility sessions focusing on hips, calves, and hamstrings can help ease stiffness. Avoid deep massage or aggressive foam rolling—your muscles are inflamed and sensitive.

  • Don’t panic about soreness

DOMS (delayed onset muscle soreness) usually peaks 24–48 hours after a hard race. It’s normal and part of the healing process. The key is to stay lightly active and avoid intense exercise during this window.

The first 3–4 days post-race

  • Skip the runs

Even if you feel “fine,” your muscles, joints, and nervous system are still recovering. Take at least 3–4 full rest days after a half marathon, and closer to 5–7 after a marathon.

  • Include gentle cross-training

Low-impact movement like walking, easy cycling, yoga, or swimming can boost circulation and help ease stiffness. Keep it light and enjoyable—this isn’t a workout, it’s active recovery.

  • Watch for warning signs

Lingering soreness is normal. Sharp pain, swelling, or deep fatigue are not. If anything feels off or worse than expected, take a few extra days or check in with a physical therapist.

When and how to return to running

Most experts recommend taking three to seven days off, and then slowly coming back with short, easy runs.

Once you’ve rested, begin with a 2–3–mile (3–5 km) jog at a conversational pace. Stick to flat, soft surfaces and avoid pushing the pace—even if your legs feel fresh.

Add intensity gradually and don’t jump straight back into speed work or long runs. Build back volume and pace slowly. Wait until your body feels ready—and even then, give it another day.

If you tapered before the race, think of your return as the reverse. Start with lower mileage and gradually build back up over 2–3 weeks. Let your body lead, not your calendar.

Smart habits that will support your recovery

  • Sleep is king

Prioritize sleep throughout the week—your body continues repairing tissue, balancing hormones, and restoring energy even days after the race.

  • Gentle strength and mobility exercises

After 5–7 days, you can reintroduce bodyweight strength exercises and light mobility work. Keep the focus on form and range of motion—not weight or intensity.

  • Hydration and quality nutrition

Even if your appetite is low, aim for regular meals and snacks rich in nutrients. Focus on anti-inflammatory foods: berries, leafy greens, fatty fish, nuts, and whole grains.

  • Sports massage

Once the initial soreness fades (typically after 4–5 days), a gentle massage can help loosen tight muscles and improve circulation. Avoid aggressive deep tissue work too early.

Mental recovery

Post-race blues are common. You’ve spent months training with purpose, and suddenly there’s nothing on the calendar. It’s normal to feel a little ungrounded. Give yourself permission to rest mentally, not just physically.

Take time to reflect before jumping into what’s next. Write down how the race went, what you learned, and how you felt. If journaling isn’t your thing, even a thoughtful social media post can help you process the experience. These reflections are more than just closure—they’re useful insights for your next training cycle.

Setting a small goal can also help ease the transition. You don’t need to dive back into structured training, but something like a fun run, a weekend hiking trip, or a mobility challenge will keep your routine without pressure.

Recovery after a marathon or half marathon means giving your body what it needs to bounce back stronger.

Quality nutrition, low-impact movement, rest, and sleep are your best recovery tools. What you do in the days and weeks after a race, shapes how you feel heading into your next one.


UPCOMING GRAND PRIX 

Plaid to the Bone 10K: October 12th – Register
FredNats Salute to Veterans 5K: November 9th – Register
Blue and Gray Half: December 7th – Register
Frosty 5K and Reindeer Run: December 13th – Register

2025 Current Standings


 

FARC Mission Statement

Members of the Club believe that running enhances both the health and happiness of its participants. The Club, in furtherance of this objective, will promote and encourage recreational running in the Fredericksburg community through education of the community on the benefits of physical fitness and sport. The club may hold group runs, fun runs, championships, races on the road or track, and time trials; may put on lectures, demonstrations, and social events; may print and publish books, magazines, and newsletters; make awards; conduct fundraising events; and do all such other things as may be conducive to the encouragement of running.

Board of Directors

President – Denise Freeman denise.freeman@runfarc.com 2-year term 2025-2026

Vice President – Angela Anderson angela.anderson@runfarc.com 2-year term 2025-2026

Secretary – Tracy Lloyd secretary@runfarc.com2-year term 2024-2025

Treasurer – Vic Culp treasurer@runfarc.com2-year term 2024-2025

Amber Hayge amber.hayghe@runfarc.com 2-year director 2024-2025 

Latonya Turner latonya.turner@runfarc.com2-year director 2025-2026

Will Triplett william.triplett@runfarc.com2-year director 2025-2026

Gerry Griffin gerry.griffin@runfarc.com1-year director 2025

James Kemp james.kemp@runfarc.com1-year director 2025


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