Running With The Stars

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!

[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

[03/20/20]   Thanks to our amazing coaches at Stenwood!

Our interval for the week of 3/23-3/29 is five sets RUN 3 minutes - WALK 1 minute. Please do a 5 minute warm up and 5 minute cool down.

Our topics this week are eating a variety of foods and running hills.

1. Kids may have a favorite food, but it is important to eat a variety of foods, that way our bodies can get the nutrients they need. As we get older, foods we used to dislike can become more pleasing. Never count out a food you once disliked, your tastes can change! Aim to eat five servings of fruit and vegetables per day. Word of the day: VEGGIES

2. The 5K course we will be running in June is very hilly! So it is good for us to practice running hills in our training. You can do this hill workout at home: Pick a hill in your neighborhood. Run to the top (Run upright, looking forward to the top of the hill. Swing your arms from your waist, driving your elbows back. Plant your feet more toward your forefoot/toes). Walk back down. Do this 5 times. Remember to pace yourself! Even a small hill can be challenging when your body is fatigued. Word of the day: HILLS

Virtual high fives and lots of encouragement from your coaches,

~Melissa Ni

~Christina Wutzke

~Jason Morgan

~Thomas Kaminski

~Jack Kaminski

~Kaunteya Pillalamarri

~Lucas Pettine

[03/19/20]   Thank you coach Jim from Cedar Lane for this workout!

If you have the time and space ( 6 feet or more) here’s what we would have done this week during RWTS:

2 minute warm up run/skipping. This week: Run for 30 seconds then skip for 30 seconds for a total of 2 minutes.
Stretching for about 10 minutes. This would include 5 minutes of some sort of leg and back stretch followed by upper body stretches and then core exercises like crunches, planks or leg raises.
You can ask them which stretches they can show you if you need suggestions (remind them not to bounce).

Back and forth speed running. Place three markers about 10-15 yards apart and have your runner run to the first one then back then the second one and back. Do this about 4 or five times and vary the types of running they do on the first out-n-back (backwards, sideways, hopping…etc.). They should run these as fast as they can.
Then some endurance building and pacing: This week is: Run for 2 minutes then walk for 2 minutes for a total of 12 minutes. They can run as slow as they want. The goal is to increase endurance and teach them to set a pace they can maintain for a long time.
Then we would play a game until the end of the practice.

[03/19/20]   RWTS families we will be posting workouts from our coaches please check our website and pages to do with your kiddos from home safely while following the rules of social distancing!

So proud of Noah who rocked his race! He is one amazing alumni runner!

Fall 2019 RWTS Race All bundled up and ready to run!

Fall 2019 RWTS Race All bundled up and ready to run!

[12/08/19]   Thanks to all of our coaches and kids for another great season! Kicking off the race 21 degrees was tough but the kiddos rocked it and earned there medals and times 😀😀

InCourage Martial Arts Ashburn

It was a pleasure joining our community at the Running with the Stars 5K this morning! We loved cheering our fellow students and friends with some coffee and hot chocolate! ☕️ 😃

RWTS FAMILIES. Please check out this 1K and 5k sent to us by a teacher 🙂

cfk.donordrive.com

I'm supporting CancerFree KIDS!

https://cfk.donordrive.com/campaign/26-2-miles-for-cancer-free-kids

Please consider supporting our own RWTS COACH from Cedar Lane who is running his third marine core marathon and this time with his 16 year old! We are so proud of you Eric!!

cfk.donordrive.com CancerFree KIDS funds novel research to eradicate cancer as a life-threatening disease in children

[08/21/19]   Welcome to the Fall season of RWTS registration is officially open 🙂 can’t wait to see all the kiddos again!

Spring 5K 2019 round 3!

Spring 5K 2019 round 3!

Spring 5K 2019 second set!

Spring 5K 2019 second set!

Spring 2019 finish line!

Spring 2019 finish line!

Our Cedar Lane runners Ready to take on the 5K!

Some iPhone pics, we are working on the rest to be posted in the next day or two! Thanks for another amazing swoon spring 2019!

[05/19/19]   Thanks to all who came out and made our 5K amazing! We had perfect weather and the kiddos all rocked it!

[05/18/19]   So excited to watch the kiddos rock the 5K tomorrow in perfect weather :)

Belmont Station runners last practice :) They logged a ton of miles and are all ready for the 5K this Sunday May 19th!

Jenna and Tori getting goodie bags ready! #RWTS5K

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