FARC Scholarships

JOHN ROBBINS MEMORIAL SPIRIT OF VOLUNTEERING  SCHOLARSHIP

Eligibility Requirements
1. Must be a FARC member
2. Must be a graduating high school senior or currently enrolled as a college undergraduate in good academic standing
3. Must attend college in the fall of 2021
4. Must be an active volunteer in school, college, and/or the community

Complete applications are due March 15, 2021.

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VICTOR IAN CULP SCHOLARSHIP

Eligibility Requirements
1. Must be a FARC member
2. Must be a graduating high school senior
3. Must attend college in the fall of 2021
4. Must participate as an active member of high school track or cross country team during either the 2019-2020 or 2020-2021 school year

The deadline for submission is Noon on April 15, 2021.

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Impacts to VCR Trail due to Proposed Gas Station

All FARC members are encouraged to push the city for a pedestrian bridge over the Blue and Gray Parkway!

Why would the city be so enthusiastic about building trails only to partially destroy the VCR, one of our very beloved running trails, by approving a Royal Farms gas station?

The planning commission is studying the construction of a Royal Farms at the southwest intersection of the B&G Parkway and Lafayette Boulevard. The proposed Royal Farms location is indicated on the map above.

Construction of the convenience store would cut off an entire section of the trail as users proceed towards Alum Spring Park. The commission has asked for the pedestrian bridge to be studied and considered, but even if it is approved it could be many years before it is constructed. We all have patiently and nervously waited at the B&G stoplight in order to continue onto the VCR and probably many of you have already thought the pedestrian bridge would be an asset. This would solve both problems by getting around the store and not having to wait at the crosswalk.

Please state your concern and viewpoint at planning@fredericksburgva.gov as soon as possible.

The following contains more information from planning commission member, Adam Lynch on 12/3/2020:

A developer, Sumner Partners LLC, wants to put a Royal Farms convenience store at the intersection of Blue & Gray Pkwy and Lafayette (see map). A Gas station at this location requires a special use permit, so the developer will need to win City Council approval to move ahead. Right now the proposal is at the planning commission (of which I’m a member) to make a recommendation before the measure goes to Council.

At the Wednesday, Dec 2 planning commission meeting there was almost 2 hours of discussion which you can watch here if you like: https://amsva.wistia.com/medias/8ubui5r17g(Discussion runs from 1:36 to 3:30)

Here are the cliff notes:

  • The planning staff (led by Chuck Johnston) recommends approval, arguing that commercial development here is consistent with the comprehensive plan.
  • The city received 17 public letters and 2 in-person comments, all opposing
  • The planning commission had a number of concerns, especially about the effects on the VCR trail. The entrance to the Royal Farms would come off of Alum Spring Rd and create a 40-foot gap in the VCR trail. This presents safety concerns for trail users since there would be 1,000 or more vehicle-trips crossing the path per day. The city looked at re-routing the trail to bypass the Royal Farms at grade but found it wasn’t feasible. 
  • Sensing a vote of disapproval at Wednesday’s meeting, Johnston persuaded the planning commission to defer their vote till the January 13 planning commission meeting to allow time for the developer to amend their proposal.

The developer will likely need to come back offering significant conditions in order to win the approval of the special use permit. For me, that means a financial contribution that will accelerate the timeline of a planned pedestrian bridge that would allow the VCR trail to cross Blue & Gray and bypass the Royal Farms site. (In case you’re curious, here’s a link to a YouTube clip of a city staffer describing the pedestrian bridge plan: https://youtu.be/bJpQl-eCjUU)

During the meeting, I suggested the developer contribute $100,000 to an engineering study of a planned pedestrian bridge over Blue & Gray. He said no, but may come back with a counter offer. Of course, it’s possible the planning commission will vote to deny the permit and the City Council will vote to allow it anyway.

If members of your club want to put in public comment, they should send an email to planning@fredericksburgva.gov before 4:30 pm on Jan 13 (earlier the better) or attend the Jan 13 planning commission meeting in person. The email comments will be read at the meeting. They can also email, call, or text me at the number below if they have any questions about the process or details.

Adam
540-809-2066

Running USA’s 2020 Global Runner Survey

Take the new 2020 Global Runner Survey from Running USA and share your input on how you’ve run through the challenges of 2020, diversity and inclusion in the sport, how you feel about virtual racing, brands and more! Your opinions help races and running companies all over the country know what runners are thinking and feeling.

 

Take the Survey

 

 

Win a Free Entry for the Haunted Hopyard 5k!

 

Think you can handle double duty by running a 10k and 5k on the same day?

  • The 10k Run Through History kicks off at 8am.
  • The Haunted Hopyard 5k will run in waves starting at 11am.

 

Here is what you need to do to be entered:

  1. Register for the 10k Run Thru History by October 2nd (if you already registered, even better).
  2. Fill out the entry form below.

We’ll have a random drawing on October 3rd. If you don’t win a free entry feel free to register for Haunted Hopyard anyway!

Entry Form:

Make sure you don’t miss a post from FARC!

I ask people from the club frequently, “How do you get your updates about FARC?” and the answer is usually Facebook. Unfortunately I also hear that club members miss a lot of information. Hopefully I can help.

The Facebook News Feed can be a bit of a mystery. You see something at the top and wonder why Leslie just finished the Icy 8? Its the middle of summer… only to realize the post is 7 months old.

Did you know you can set preferences for what people and groups you want to see first in your News Feed? Its not what I would call intuitive and the instructions are different depending on if you are on your computer or your phone. Hopefully we can help a little bit. 

Instructions for setting News Feed preferences from your computer (https://www.facebook.com/help/1188278037864643):

  1. Click  in the top right of Facebook.
  2. Select Settings & Privacy > News Feed Preferences.
  3. Click See First.
  4. Select a person or Page to see first by clicking  next to their name.

 

Instructions for the mobile app:

  1. Tap More in the top right of Facebook.
  2. Scroll down and tap Settings and Privacy > Settings > News Feed Preferences.
  3. To adjust your News Feed preferences:
    • Tap Prioritize who to see first to make posts from people or Pages appear at the top of your News Feed. 
    • Tap the people or groups that you want to see first.

  • Do not gather at Hyperion
  • A waiver must be signed by all participants
  • Masks must be worn when gathered before and after the run
  • Maintain appropriate distance
  • While running, pass single file
  • No more than 50 individuals may participate

Guidelines for returning to group runs.

Hooray! On June 13th we will see a return to group runs, which also happens to be our Welcome New Runners Day. Obviously, there will be some differences from our normal runs in order to follow guidelines and keep members as safe as possible. We are restricted to no more than 50 runners. Historically this should not be a problem, but we will monitor our numbers and adjust accordingly.

We need a fairly open space to gather so please meet up in the courtyard near the museum instead of Hyperion. It is extremely important that we maintain appropriate distance and not impact the surrounding businesses. Masks will be required whenever we gather before or after the run. You do not need to wear your mask while running.

While on the run ensure we follow all appropriate guidelines. When approaching others, get into a single file row, and give them as much distance as you can. Try to avoid spitting or shooting “snot rockets.”

Lastly, if you are sick or have possibly been exposed to COVID, please stay home. We would love to see everyone, but we need to be smart about this to keep things moving forward.


  1. Read and sign the waiver. Click here to download the waiver 
  2. Bring your signed waiver with you. We will bring a few blanks for anyone who forgets but we may run out.
  3. Arrive 10 minutes early so we can do a quick safety brief and ensure everyone has signed the waiver.
  4. The run will depart promptly at 8 am.

Howard Thomas Receives Oscar Mike Award

The Oscar Mike award is given annually by the Marine Corps Marathon Organization (MCMO) to an individual who has made exceptional contributions to the Marine Corps Historic Half, the running community, and the City of Fredericksburg.

This year the MCMO selected none other than our very own treasurer Howard Thomas! Read more about it in this year’s Historic Half Event Program.

Howard has worked tirelessly over the years to make the Beer Garden a success for FARC as a fundraiser and obviously a delight for race finishers.

We are so lucky to have Howard in our club. His efforts are typically in the background but I can confidently say every member has benefited from his hard work.

Be sure to congratulate Howard the next time you have the privilege of seeing him!

 

running during covid-19

Running during a pandemic can be scary, and your FARC fam wants all of our members to stay healthy during this unprecedented times.

01

Run in nature.

If you feel empowered to go on a run, head out for a solo run in a less crowded natural or green environment. You should be mindful of keeping at least six feet of distance between you and another person at all times.

 

Why head outside? According to a study published in Extreme Physiology & Medicine, outdoor exercise can increase self-esteem and negative moods like depression and tension.

Such adverse feelings tend to run high when

1) the news and social media present constant morbid statistics and
2) you are staying inside without much human contact.
For those who feel uncomfortable going outdoors for long periods of time during a pandemic, even a few minutes of running outside can make a difference. Researchers in this study note that the first five minutes of green exercise appears to have the most major impact on mood and self-esteem. This suggests that you can get an immediate psychological health benefit when you exercise outside — important for those experiencing loneliness during COVID-19’s comprehensive lock downs.

The study recommends exercising in these green outdoor spaces:

  • Forests
  • Local parks if open
  • Gardens
  • Countrysides (which might not have any crowds)

 

 

                  

02

give people more than 6 feet of space.

The familiar guidelines to stay six feet from other people to prevent the spread of coronavirus are based on a “closed environment,” which means it doesn’t take into consideration factors like wind or heavy breathing that could influence how far your respiratory droplets disperse.

For example, a recent research model suggests that respiratory droplets from bikers and runners may spread 33 to 65 feet depending on the speed. (But there were some issues with this research. For one, the researchers didn’t take into consideration wind, and some experts say they overestimated the likelihood of someone being infected by the droplets.) 

There’s also some evidence that the virus may also spread through smaller particles, aka “aerosols,” which would be able to travel farther than six feet.

Regardless, it’s wise to maintain a longer distance when you’re walking and running outside, around 12 to 20 feet. And if you see a runner approaching you, give them a wide berth to pass you.

03

wear a face covering even if it is uncomfortable.

The Centers for Disease Control recommends that all people wear cloth face coverings in public settings where it’s tough to maintain social distance, such as the grocery store or pharmacy.

While face coverings can be uncomfortable when you’re huffing and puffing on a walk or run, you should still wear them to prevent spreading the infection to other people. Even if you feel fine, you could be an asymptomatic carrier.

Even if you’re walking or running, wearing a bandana or something like that is sort of a polite thing for others more than for yourself. For example, runners can wear a “Buff” which is a tube of fabric that runners often wear on their necks for extra warmth, might be more comfortable than a mask because it’s stretchy and sweat-wicking.

04

Run solo…but be street smart.

You should not run on a busy street or trail at a busy time or run with a group of people, and you should not stop to talk to other people you see on your run.

If you find you get bored without your jogging buddies, consider calling them on the phone and chatting during your run.

Ideally you should run alone, but that may not feel safe for some people in certain areas, in that case, it’s okay to run with another one of your household contacts, because there’s no added risk of exposure.

You don’t want to abandon your normal common sense in choosing a safe place to run.

05

Cross Train.

Don’t feel safe to go outside to run? No problem. Add in cross-training!

Add Plyometric Training

Try 200 jumps with five to 10 short treadmill sprints. In a study from the Journal of Strength and Conditioning Research, researchers found this drill on middle- and long-distance runners offered a great beneficial effect to their running economy

Do a High-Intensity Interval Training Workout (HIIT)

Try something like this HIIT-running workout, which you could do outside or on a treadmill. If you don’t have a treadmill, you could run stairs indoors, or run in place (adding high knees and butt kicks for intensity and variation).

  • Brief warm-up
  • 30 seconds low speed
  • 20 seconds medium speed
  • 10 seconds high-intensity speed
  • Do this 30-20-10 workout for five minutes
  • Rest for two minutes
  • Do three or four sets of the above five-minute blocks

Practice Uphill Training

Outdoor runners don’t always find it easy to practice going uphill. Instead, treadmills can offer this type of training in a safe environment and help you build up heart and lung health. You can also use stairs (indoors or out) if you have access to them.

06

try something new

Perhaps you find taking a break from training a bit tempting during this time and choose to spend your hours binge watching shows instead of getting your heart rate up.  Don’t let a pandemic become a reason for neglecting your fitness. You still need exercise for both your body’s health and your mental health.

 

Potential new physical activities to try, which also happen to benefit runners, include the following:

  • Yoga: The studios might be closed but you can do your own personal yoga practice to help with your running. In a study from the International Journal of Yoga, researchers found significant gains in flexibility, balance and athletic performance after a 10-week period of yoga sessions in male athletes.4
  • Resistance training: Using a couple of dumbbells or water jugs you purchased for your ever-important food supply, you can strength train. For the uninitiated to resistance training, you can stick to the basics: walking lunges, bicep curls, squats and tricep curls. Why weight lift? According to the University of Wisconsin-Madison’s School of Medicine and Public Health, adding a weight regime into a distance running program can result in less injuries and an overall better running performance.
  • Fostering a dog: With COVID-19, dog shelters across the country are either shutting down or working with a skeleton crew. You can offer to foster a dog during this time to not only help out a four-legged friend in need, but also take your new buddy for runs around the neighborhood, forcing you to get a run/walk in even when you want to stay inside. You’ll also get some friendly company you might not receive when social distancing.

 

07

Keep yourself as healthy as possible. 

People who tested positive for COVID-19 often say they have trouble breathing. If you feel shortness of breath or dizzy, stop running immediately. Any extra coughing (not just your typical sprinter’s cough) or if you feel feverish, you should see a medical professional right away. You don’t want to risk your own health for a few extra miles.

To try to keep yourself healthy when running during the COVID-19 pandemic, consider the following:

Wear Proper Clothes

The U.S. National Library of Medicine says to look for words like moisture-wicking, Dri-fit, Coolmax and Supplex, and to choose socks made of a polyester blend or other special fabric. You should also avoid cotton as this fabric stays wet, which could make you more susceptible to getting sick. Although many retail stores have their doors closed at the moment, you can still online shop for appropriate workout apparel.

 

While it is safest to run in areas where you can maintain your distance from others, that may not always be possible if you live in a city that is densely populated. If so, you may choose to wear a cloth mask or other face covering to help protect those around you.

Stay Inside in Bad Weather

April showers bring May flowers…so they say. But April showers means you need to take your workout indoors during COVID-19, even if you are used to running in anything. Getting wet can make you more vulnerable to the cold and you might not be able to keep your core body temperature high enough. In these times, you might want to consider staying inside when it’s raining—your own health is at risk.

Change Clothes and Shower Right After Your Workout

Run, don’t walk to your shower. According to a study from Applied and Environmental Microbiology, textiles aren’t sterile and can harbor bacteria as sweat and bacteria are transmitted from the skin.5 You need to get out of these clothes and rinse away any bacteria with soap and water before they transfer to anything or anyone else.

Stay Hydrated

As a combatant to COVID-19, you need to prevent dehydration—something almost completely within your control. Athletes should keep a bottle of fluid available when working out and drink ideally every 15 to 20 minutes. You shouldn’t wait until you feel thirsty because by then, you might have lost more than two percent of your body weight.

This article was modified from verywellfit.com