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Kingstowne Striders
INTERVALS
E-Newsletter

Snow Way it's This Cold

A Message from the President:

Striders, the start to 2021 has kicked off with a bang, and I am so excited for what's in store. I continue to see more and more familiar faces out at our runs (and some new!).  It's a great sign that things are looking up for this year.

I'd like to acknowledge that it was the 12th Anniversary of the Kingstowne Striders at the end of January. How ironic it was that we ended up running at Panera on January 24th, the exact date of the first run, despite planning a Birthday Run for the weekend to follow! We decided to switch things up this year and celebrate the Striders at District Taco on Sunday, January 31st. We experienced our first snow in a long time, and despite a smaller turnout, it was so pretty to run in the flurries on such a significant day. For those of you who sadly missed the tacos and burritos, don't fret. There will absolutely be another run from District Taco in the very near future.

As the weather gets warmer, we are definitely looking for more opportunities to get together outside. Our fall meetup with breakfast from Bread & Water was such a success - we're exploring options to plan for something like this April or May, so look out for an invite.

I'm looking forward to seeing you all out there, still socially distant for now.

Happy running!


~Valerie Blaemire, Your President
"Every day is a renewal, every morning the daily miracle. This joy you feel is life." -- Gertrude Stein 

We only ask for renewal once a year!  Remember to renew your membership

Click
here to sign up for a 2021 membership. 


Just a reminder your dues cover RRCA insurance and provides other awesome benefits as a member of the club. 
Motivation: “More cowbell!!!!”

Picture this: Our Kingstowne Strider Annual Relay has finished, and the group photo has been taken.  Meg comes to me and asks, “Tish, would you be willing to write an article for the Strider Newsletter about motivation?”  I think, “Who am I to do this?”  Then I get excited about sharing what has worked for me and how The Striders have been a huge part of my years of running.  My research began on this subject well before 1/1/21.  My hope is that you will reflect on your own running journey and celebrate what has worked and consider adding something fresh and new.  I have found that motivation is personal but never private and may, in fact be as loud as obnoxious as a cow bell.
 
Allow me to introduce myself.  My name is Tish Nordvall and I have been a Strider member for over ten years.  Though I don’t remember when I first joined, I can claim that I participated in the first Kingstowne Strider American Odyssey Relay in 2013 and have done so annually since then.   
 
My favorite time to run with The Striders is the Saturday morning run.  I am honored to be the recipient of the Kingstowne Striders Coach G. “Jim” Miller Award for “spirit” and now hope to share some of the reasons I may have been selected as our 2020 recipient. 
 
First, what can I share about motivation?  I did some digging about the Sport Motivation Scale (SMS).  The components of motivation are best understood through the self-determination theory.  This theory aims to explain goal directed behavior by looking at three needs: competence, freedom of choice, and relatedness.  Research shows that satisfaction and motivation, as well as engagement, rise when those three needs are satisfied.  (Deci & Ryan, 2000) Research now looks at a continuum with varying degrees of individualize
 
 I find this graphic helpful: 

Intrinsic motivation represents the greatest rewards of personalization due to self-selection.  Learning and understanding is gained.  Accomplishing a goal is celebrated.  Activity provides a stimulating….and often muscle fatiguing experience.  Maybe it is watching Courtney Dauwalter cross a finish line.  It could be a daily check on a training plan.  A Strider post on Facebook with a photo of your early morning start is another option.  Reflection on what is working for you intrinsically provides the motivation for when times of challenge seem most daunting. 
On this continuum of motivation, we must also consider extrinsic factors.  While the contributions are weighted individually, they affect us all.  The integrated regulation seems to work best for me since I find daily routine keeps me from stumbling.  My schedule during the week and on the weekend happen like clockwork. 
 

I know who I will see, and the gym and I can say “Good Morning Woody!”  Our relatedness allows us to encourage each other with just our presence.  Sometimes we acknowledge the challenges of each day in a way that makes us feel like we are on a mission together.  Either way, we show up, do our thing, and show that we are competent to represent in a way that makes us feel like overcomers together.  Extrinsic motivation can seem like a competition or a uniting.  I find it works best when viewed as “We’re in this together!”  The weekend Strider run on Saturday is the same for me.  My early bedtime on Friday seems a small sacrifice when I realize that others wrestle with the same demands.  Our future running goals seem so much more important and get us all moving as we chat about life.  By the time the run is finished the weekend is fueled with a kickstart.  My husband says, “You do more in the morning than the army.”  I have the Striders RSVP to thank for that!
Speaking of Strider invites, our events both weekly and as highlights are wonderful gifts.  I have participated in wonderful events, challenges, and opportunities organized by our tireless Strider Board Members.  Our Strider Relay has been a motivating gift that has annually kicked off my New Year.  I have thrown in streaks, BINGO, Trash Runs, relays, packet stuffing, Fill The Shoes 5Ks, and holiday runs.   
  
These are just some of the few Strider events of the past that we can also look forward to in the future.  I love volunteering for the Marine Corps Adopt A Mile and hope we can do that again together.  It’s the togetherness that motivates, keeps me accountable, and encouraged.
Consider committing to a weekly run or upcoming event as part of your training this year.  New beginnings seem to be the theme with each new year, and this year especially.  We keep learning and trying new challenges, all with a voice of encouragement while participating.  My voice just happens to be a cow bell.  What’s yours? 

Motivation Tips:
  • This year I am trying a word and tag line for motivation.  Unique: A united passion with a unique response.  What’s your word/theme/moto/mantra?
  • Being surrounded by those I look up to is a huge source of motivation.  The fact that you all show up with predictability and have a voice of dedication is another strengthener for all.
  • Viewing my healthy practices as non-negotiables is a form of accountability. 
  • My faith in Jesus helps me since I always get it wrong.

    References:
    Luc G. Pelletier, et al, (2013). Validation of the revised sport motivation scale (SMS-II). Psychology of Sport & Exercise, 14, 329-341.file:///C:/Users/LNordvall1/Downloads/Validation_of_the_revised_sport_motivati20160307-5515-1qg0yfm%20(1).pdf

    Self-Determination Theory: Intrinsic and Extrinsic Motivation.
    https://academy.sportlyzer.com/wiki/motivation/self-determination-theory-intrinsic-and-extrinsic-motivation/ Retrieved 1/2/21.

    Run For Your Life: How to Run, Walk, and Move Without Pain Or Injury and Achieve a Sense of Well-Being and Joy by Mark Cucuzzella, M.D.

Written by fellow strider, Tish Nordvall  
Have a story you would love to share? Reach out to president@kingstownestriders.org or vicepresident@kingstownestriders.org
Is it too cold to run?  Probably not.  We're blessed with fairly moderate weather in NoVA. As long as you are dressed for the weather you are goodBelow are a few tips on cold weather running... 
  • Remember that running gives your body a boost of endorphins that help with SAD (Seasonal Affected Disorder) and makes your immune system more resilient! 
  • Just remember that if the wind chill dips to -5 F  the chance of getting frost bite increases exponentially.  We typically don't get many days that cold, but if we do-just keep your run short.    Pay attention to wind chill as much as temperature!
  • It's important when the weather is cold to get out of the cold as soon as possible.  We love to socialize after a run in this club.  Just be sure to move the chat inside as quickly as possible!
See the guidance below from Runners World Magazine, the link to the full article here.
 
Remember to check out the Google Docs  here for weekend run details and run leader information.

Group runs continue to be Thursday, Saturday and Sunday.  Feel free to schedule impromptu runs on your own or through Facebook.   Be sure to maintain proper social distance and/or wear a face covering at all events! Those neck gaiters are doing so much more than keeping you warm this year. 

 
We are officially in the cold and icy the season, pay attention to the website and Facebook for any inclement weather cancellations (which rarely happen) or delayed starts. We want happy safe runs!
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President · Kingstowne Striders · 6007 Woodlake Lane · Alexandria, VA 22315 · USA

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