July 2025

From the Editor

I guess I could use the same opening paragraph that I used last month.  While the temperatures were not has hot as last month, the humidity has been tough especially for those of us that are training for Fall marathons.  I will reiterate to you though, to please be careful on your runs and plan them so that you are either carrying some hydration with you or are planning your routes where you have access to water. 

We had another full month of activities and events.  We had a great turnout at the Fallen Heroes 5 Miler with a GREAT group photo.  Undeterred by the soupy conditions, we are seeing a lot of you at the weekly runs, pop-up runs and the on the track.  If you haven’t tried any of them yet, come on out and socialize with your fellow runners and FARC members especially since the school year is right around the corner (my how time flies!).

Speaking of MCM, as many of you know it has sold out!  This is going to be an awesome event for the runners.  There is also an upcoming opportunity for five (5) volunteers to assist the club at the MCM beer tent.  Details will be forthcoming, but please consider assisting us if you aren’t already committed to running that day.  

This month, our esteemed President, Denise Freeman, provides us with a mid-year update on how the club is doing.  Additionally, in honor of NFL training camp beginning, Vic talks about the Green Bay marathon.  Finally, the feature article is about stretching, something that we tend to forget when we are short on time.  

As always, my fellow FARC members, stay cool and hydrated through this hot and humid stretch.  Enjoy your training as these days will pass and it will be cool before you know it.

Will Triplett

Editor

From the President

Here we are, it’s the end of July and slightly over halfway through another wonderful year of running, friendship and community building. So far this year we have had six (6) of our Grand Prix races go off with amazing turnouts and performances by the amazing members of our club, future members and friends! We have had a successful training cycle lead by our very own talented and dedicated Secretary, Tracy Lloyd. The response to her training was so positive and people cannot wait for the next go around. A huge thank you to Tracy!!

Our Ospreys, lead by Dana Mills (thank you Dana!), had a successful spring session and started their next season with a revamped format this past July 17th! Such a great part of our club to give to our children the gift of running.

As a club we rallied together to aid in assisting the MCM Historic Half Beer Garden lead by Jeff Haber (you the man Jeff!) and once again, as a club we gave back and made it look fun! Jeff and LJ have also been crushing it with our social events and the new pop- up series… an amazing and fun endeavor to bring more of us together, and if you haven’t checked one out… you should!

Saturday morning runs are larger than ever, and I couldn’t be happier to see all the new faces show up and make friends and connections with our dedicated members. You all make this community so welcoming to others and that is why we are here… it’s about giving and finding joy in running and friendship.

The Summer Track Series has just been one more example of how strong and committed we are as a club. The turn out and support has just been top notch and I encourage all to attend the very last one tomorrow, Tuesday, July 29th to celebrate!

We are what we put ourselves up to and how we put ourselves out there in the world. Go forward for the rest of the year being the best runner, friend, advocate and community member that you can. Let’s get ready for Fall! 

Denise Freeman

FARC SATURDAY GROUP RUN

Saturday Fun Runs start at 7 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 August 13th.  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 August 21st 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 Fallen Heroes 5-Miler,  weekly runs, our monthly social run, pop-up run, and the summer track series, there were no shortage of activities with FARC members.    Photos courtesy of FARC.

Gerry Griffin will again be hosting the 6th Memorials and Monument run on Sunday, 3 August at 7am.  We will run a 10K no drop course through DC around the Tidal Basin as we stop and take photos at a 10-12 min mile pace learning some good history too – refreshments provided afterwards! 

Starting point: Columbia Island Marina

Photo courtesy of Annaser

Downtown Mile for CASA

Registration is open for the 2025 Downtown Mile for CASA. We’d love to see you at the fastest race in the Coldwell Banker Elite Grand Prix Series. Save 10% by registering before April 5th.

Downtown Mile Volunteers Needed

Rappahannock Ospreys

FARC Social Grand Prix

Earlier this year, the FARC social committee created the Social Grand Prix to spark interest in club social opportunities! FARC members earn points by attending the monthly social, which takes place at 6pm on the second Wednesday of every month at Red Dragon Brewery. The committee has also been creating new opportunities for members to run, socialize, and earn points at pop-up events that have paired running with trivia, concerts, karaoke, and hanging out at local establishments. These events are promoted on the FARC Facebook page and often announced at the Saturday club run the week before the activity. Currently, these ten FARC members are on the Social Grand Prix leaderboard: Amber Hayghe, Grace Rodgers, David Logan, Grant Rodgers, Megan Christovich, Hanna McConnell, Robert Harris, Andres Ruiz, Spencer Freeman, and Allison Xanthopalos.

We will be wrapping up the 2025 Social Grand Prix in September, with prizes and celebration planned for October. We’d love to see some new faces at the monthly socials and pop-up events, so we’re sharing the TENTATIVE calendar for the rest of the Grand Prix. Some activities are still in the planning stage, but save the dates and stay tuned for more details! Check Facebook and spread the word to friends in the club who might not be on Facebook. Ask Jeff, Amber, or LJ for more information. Join us for fitness, fun, and fellowship! 

Wednesday, July 30: Run in Idlewild and Reclaim Arcade

Sunday, August 10: Run/kayak at Motts Reservoir and Eden Try winery

Wednesday, August 13: Monthly social run at Red Dragon

Thursday, August 28: Run and karaoke at Billikens (back by popular demand!)

Early September: Flannel fashion show, run, and refreshments at River Rock Outfitters

Wednesday, September 10: Monthly social run at Red Dragon and last chance to earn Social Grand Prix points!

Green Bay Marathon

by

Vic Culp

Whether you identify as a runner, cyclist, or hiker, you likely know that you should be incorporating a full-body stretch routine into your day. However, it can be difficult to know which exercises to do. (And, when you don’t know, it offers an easy excuse to skip.)

The Benefits of a Full-Body Stretch Routine for Outdoor Athletes

1. It increases your range of motion and flexibility. A 2016 study published in Physiotherapy: Theory and Practice found that static stretching can improve your range of motion and increase your flexibility. Another study cited the same result for dynamic stretching done prior to a workout. This can help you optimize your movement mechanics—and help you avoid feeling stiff and sore after outdoor exercise.
2. It delays potential soreness. Incorporating stretching into a cooldown can help minimize the severity of delayed-onset muscle soreness (DOMS), according to recent research.
3. It can decrease your risk of injury. A 2021 study published in Sports Health found that dynamic stretching helps activate your muscles prior to a workout, improving your movement efficiency and reducing your risk of injury.

The Best Full-Body Stretch Routine for Outdoor Athletes

Looking for some inspiration? Try completing this full-body stretch routine after your workout a few days a week.

(Photo: Getty Images)

1. Leg Swings

This pre-workout stretch will help open up your hips, loosen your hip flexors and glutes, and increase blood flow to your legs.

How to do it:

1. Come to stand. Position your body perpendicular to a wall, chair, or pole and hold onto it with your right hand.
2. Lift your left leg and swing it back and forth in front of and behind your body (like a pendulum). Keep your left knee straight. Maintain a soft bend in your right leg to avoid locking it out.
3. Keep your core and glutes engaged. Your torso should remain stationary and upright. Avoid hunching over.
4. Complete 15 leg swings. As you warm up, you can increase your range of motion with each swing.
5. Switch legs and repeat.

(Photo: Getty Images)

2. Downward Dog

Downward dog is a yoga pose that stretches the entire posterior chain of your body, which includes your hamstrings, glutes, calves, Achilles tendons, lower back, upper back, and shoulders. This move is particularly beneficial for cyclists who ride in an aerodynamic position, as well as runners and hikers who tend to feel tightness in their lower body.

How to do it:

1. Come into a tabletop position. Place your hands slightly in front of your shoulders. Your knees should be directly underneath your hips. Curl your toes under your feet.
2. Spread your fingers. Press your palms firmly into the floor.
3. Lift your knees off of the floor. As you straighten your legs, press your heels down and raise your butt into the air. Your body should be folded at the hips into an inverted “V” shape. Make sure your chest faces your thighs.
4. Draw your belly button toward your spine to engage your core. Keep your gaze toward your feet to maintain a neutral position in your neck and spine.
5. To give a deeper stretch to your Achilles, bend your knees slightly while pressing your heels down.
6. Hold this position for 30 seconds.

(Photo: Getty Images)

3. Butterfly Stretch

This move stretches your groin, glutes, and the adductor muscles along your inner thighs, while also opening up your hips.

How to do it:

1. Sit upright on the floor with your knees bent and your feet flat.
2. Place the soles of your feet together in front of your body. Allow your knees to fall out to the sides. Your legs should be a diamond shape.
3. Keep your core engaged and your back straight. To deepen the stretch, use your elbows to gently press down on the inside of your knees. Hinge forward from your hips.
4. Hold this position for 30 seconds.

(Photo: Getty Images)

4. Knees-to-Chest Stretch

If you’re a cyclist, runner, or just spend the majority of your day hunched over a screen (guilty!), this stretch will provide some relief to your lower back.

How to do it:

1. Lie on your back.
2. Bend your knees. Bring them toward your chest.
3. Use your arms to hug your knees in place. To get a deeper stretch, squeeze tighter.
4. Hold for 30 seconds.

(Photo: Photo by Andrew Clark; Clothing by Calia)

5. Glutes/Piriformis Stretch

This is one of my go-to stretches for outdoor athletes because it stretches your glutes and deep piriformis muscle, which have a tendency to get tight with repetitive motions.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your left foot off the floor. Create a 90-degree angle with your leg. Your shin should be parallel to the floor. Hold the leg in this position.
3. Bend your right leg. Rest your right ankle on your left thigh. Rotate your right hip outward.
4. While holding this position, grab behind your left thigh with one or both hands. Pull the leg in toward your chest. For a deeper stretch, press your right thigh away from your body with your right hand while hugging your left leg in.
5. Hold for 30 seconds before switching sides.

6. IT Band Stretch

If you’re an outdoor athlete, you likely have tight IT bands. This post-workout stretch not only helps massage this connective tissue but also stretches your hamstrings, lower back muscles, calves, and glutes.

How to do it:

1. Stand upright. Cross your right leg over your left leg. Your right heel and ankle should be planted to the outside of your left foot.
2. Keep your knees straight. Hinge at your hips and reach toward your toes.
3. Hold for 20 to 30 seconds. Stand up and switch legs.

(Photo: Getty Images)

7. Standing Quad Stretch

This static stretch targets your quads and hip flexors, while also improving your balance.

How to do it:

1. Stand upright with good posture.
2. Lift your right foot off the ground. Bend your knee. Pull your heel behind you (toward your butt) with your right hand.
3. Try to keep your knees aligned. Don’t allow your left knee to drift out to the side.
4. Hold for 20 seconds.
5. Press your pelvis forward. Lean back slightly with your torso. You should feel a stretch in your hip flexor.
6. Hold for 20 seconds before switching sides.

8. Chest Stretch

The muscles in your upper body are likely in need of a stretch, especially if you’re a skier, swimmer, or hiker. This move offers relief to the pectoral muscles in your chest and the anterior deltoids in the front of your shoulders.

How to do it:

1. Face an open doorway. Lift your arms up and out to the sides. Your body should form a T shape.
2. Step one foot forward through the doorway. Your straightened arms should catch on the sides of the door frame.
3. Keep your gaze forward and your spine upright.
4. Hold for 30 seconds. Switch your front leg and repeat

About the Author:  Amber Sayer is a fitness, nutrition, and wellness writer and editor. She holds a master’s degree in exercise science and a master’s degree in prosthetics and orthotics. She is a NCSA-certified personal trainer, UESCA-certified running coach, triathlon coach, and endurance nutrition coach.

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