Week 10 Already


With week 10 upon us for our goals I thought a short goal recap could keep us focussed in the summer heat. As we run our goals should be S.M.A.R.T.

First Day

What does S.M.A.R.T. goal setting stand for? To make your goal S.M.A.R.T., it needs to conform to the following criteria: Specific, Measurable, Attainable, Relevant and Timely.

S.M.A.R.T. goal setting: Specific
What exactly do you want to achieve? The more specific your description, the bigger the chance you’ll get exactly that. S.M.A.R.T. goal setting clarifies the difference between ‘I will run 5:39 in my fall marathon!’

Questions you may ask yourself when setting your goals and objectives are:

S.M.A.R.T. goal setting: Measurable
Measurable goals means that you identify exactly what it is you will see, hear and feel when you reach your goal. It means breaking your goal down into measurable elements. You’ll need concrete evidence. Being faster is not evidence; adhering to the USA Fit DC schedule, is.

Measurable goals can go a long way in refining what exactly it is that you want, too. Defining the physical manifestations of your goal or objective makes it clearer, and easier to reach.

S.M.A.R.T. goal setting: Attainable
Is your goal attainable? That means investigating whether the goal really is acceptable to you. You weigh the effort, time and other costs your goal will take against the profits and the other obligations and priorities you have in life.

If you don’t have the time, money or talent to reach a certain goal you’ll certainly fail and be miserable. That doesn’t mean that you can’t take something that seems impossible and make it happen by planning smartly and going for it!

There’s nothing wrong with shooting for the stars; if you aim to make your race time twice as fast this year as it was last year, how bad is it when you only reach 1,8 times? Not too bad…

S.M.A.R.T. goal setting: Relevant.

The main questions, why do you want to reach this goal? What is the objective behind the goal, and will this goal really achieve that?

S.M.A.R.T. goal setting: Timely
Make a tentative plan of everything you do. Everybody knows that deadlines are what makes most people switch to action. So install deadlines, for your training, and go after them. Keep the timeline realistic and flexible, that way you can keep morale high. Being too stringent on the timely aspect of your goal setting can have the perverse effect of making the learning path of achieving your goals and objectives into a hellish race against time – which is most likely not how you want to achieve anything. I will run a 5k in August, or a prep half in September is timely.

SMART+ goals
Another thing that’s very important when setting SMART goals, is formulating it POSITIVELY. Remember that what you focus on, increases. So when you focus on NOT doing something, all you think about is that thing. And it will increase. So don’t ‘stop procrastinating’, but ‘achieve a daily discipline’.

SMART goal setting with YourCoach
The certified USAFit coaches are more than willing to help in setting S.M.A.R.T. training goals and objectives, turning them into measurable goals and following up on their completion. That means training, helping, steering and cheering on the solution of your training challenges.

Keep the Pace

Coach Chris

Registration is open!

Registration is open!

Will 2019 Be The Year of You?

Is it time to push procrastination to the back of your sock drawer, and join us to do something for yourself? Then come see how our program can Change Your Life!

DC FIT offers Marathon and Half Marathon training to runners, walkers and even those who do a little – or a lot – of both. If you have not trained with us yet, you just might be missing out on uncovering your true potential in so many other areas of your life.

Come see for yourself how DC FIT offers Marathon and Half Marathon training to runners, walkers and even those who do a little – or a lot – of both. If you have not trained with us yet, you just might be missing out on uncovering your true potential in so many other areas of your life.

Come see for yourself how we take a seemingly insurmountable event, and through safe, nonjudgmental, professional and motivational training methods, you’ll kick your doubts to the curb. We’ll help you find success, just like the hundreds of others throughout DC and Waldorf who have crossed that finish line, with little or no knowledge before finding DC FIT.

Not ready to tackle long distances but want a group to run or walk with each week – come out and join us and see how much fun it is to run/walk with a group.

Seriously, come check us out!

10 Reasons Why ‘Marathon’ Should Be On Everyone’s Bucket List

I ran my first marathon what seems like a million years ago, at the tender age of 25. While young professionals were asleep at 7:30 on a Saturday morning, I was out on the streets working ten or 15 or 20 miles, trying to balance speed with time with the number of chocolate-flavored energy shots I had left. I still remember the feeling of crossing the finish line; I was sweaty and dying and exhausted but not out of breath, because my legs had stopped agreeing to carry me at a speed fast enough to render me breathless about six miles ago. There were tears and hugs and I felt like I was on top of the world. But that feeling of glory and accomplishment isn’t even one of the first reasons why I think “marathon” should be on everyone’s bucket list…a few more of them are listed below.

1. Your legs will be toned.

Can we talk about this for a minute? If there’s any one way to get seriously toned calves, it’s to repeatedly use that same part of your body nonstop for 4+ hours at a time. I was pleasantly surprised to find that my skinny jeans (yes I have some) were feeling a little resistance in that area throughout my training period…. Not only will your body begin to feel better with the increased amounts of physical activity you’re doing, it’ll begin to look amazing too.


2. You learn to keep going when you just want to freaking quit already.

There are going to be times during marathon training (and the marathon!) that you just want to quit, Done that!. That you want to lie down on someone’s lawn, Done that! — look up at the sky, say “What the hell did I get myself into,” and close your eyes for a good four or five hours. But the thing is, you can’t — well you shouldn’t. Your support team—because no one ever trains for a marathon alone—won’t let you – go Fitters!. You have to keep going. And this lesson can be, of course, taken out of this context and applied to all areas of life, including but not limited to standardized tests, conversations with the in-laws, essay writing, and general work/schooling.Did I mention the in-laws.

3. Bragging rights — of course!

Completing a marathon is no small feat. It’s shown that only a very small percent of the world’s population will run a marathon in their lifetime. So, being able to say “I ran the Marine Corps Marathon” at the next family dinner with aforementioned in-laws? Yes please. Just be prepared to not be a smarty when they ask how long was it, or did you win.

4. Speaking of bragging rights, they’re also a huge confidence booster.

This was a big one for me. I didn’t run over that finish line a changed person, but a more complex one. I ran over that finish line an adult athlete, a part of myself that I created out of nothing. There’s something confidence-giving about being able to say that you ran a marathon, that you’re capable of something so extreme and amazing.

5. You realize that not everything in life is a competition.

While marathoning is definitely a community affair at times, it’s also very much an independent sport. Unless you’re one of the elite runners, the only person you should be aiming to beat is yourself. Beat your own 10K time, beat your own fatigue, beat your goals to death. Because the truth is, it’s not a race. The man who finished 100 runners ahead of you trained just as hard and worked just as much to accomplish the same goal as you. Don’t see other runners as your competition, but as your allies. Because the truth is, even the most seemingly-obvious things in life are not a race.

6. You learn to love yourself.

Body insecurity is fortunately not something everyone has to deal with, but it obviously does exist. Let me make one thing clear: when you’re running, it does not matter what you look like. Don’t be afraid to wear fitted t-shirts because you have a bit of a belly. Don’t avoid running caps because you have a “flat head.” You learn to appreciate what you have—strong legs that can carry you 26.2 miles—rather than worrying about how they look.

7. Two words: elevator pitches. (More Fitters!)

You’ll meet many different types of people over the course of your marathon training (runners who are up at the butt crack of dawn just like you, people who walk the same trails that you run) and you’re inevitably going to have to trade elevator pitches with some people at some point. If there’s anything marathoning will teach you, it’s how to make yourself sound like a compelling, interesting, decent human being in 200 words or less.

8. It makes everything else seem easier by comparison.

If you can wake up at 6:45 on a Saturday morning to do your long runs, you can handle your 5-year-old’s tantrums. If you can put on five layers and survive an 11-mile-run in the dead of winter, you can ace that oral presentation at work. Once you do something as rigorous and demanding as train for a marathon, everything else—the everyday obstacles you face, the little issues that come up—don’t seem as bad anymore.

9. The power of mental toughness.

It may seem counterintuitive, but a large part of completing a marathon stems from your ability to stay strong mentally. You know from the training that you can do the miles, but towards the end of the 26 when you want to give up, mental stamina is what will keep you going. Never underestimate the power of mental toughness in your day to day life, because it will take you farther than you know.

10. The community is one of the most special and unique that you will ever be a part of.

There’s no test that you have to pass to be able to run a marathon (well, except for perhaps a doctor’s OK, and for Fitters a three mile time trial…). This means that marathoning is something that’s open and available to the majority of people. Throughout my time as a marathoner, I’ve met people from all walks of life; I’ve met teachers, freelancers, musicians, and vice principals, weirdo’s and fun people too. If there’s any reason to put “marathon” on your bucket list, it’s to do it for the community that will work with you to make sure that you cross that start line with confidence and finish feeling like you’ve just accomplished something extraordinary.

First Day

Great First Day

Saturday: https://mailchi.mp/17e3452c9d92/marathon-training-with-usa-fit-dc-1329809

6:30 Marathon and walkers

7:00 Half Marathoners


Keep the Pace,

Coach Chris

Make Your Running Shoes Last Longer With These 5 Tips

1.Weatherproof Your Pair
Before you take your shoes out for a run, hit them with some weatherproofing spray. Not only will the weather guard protect the leather on your shoes from getting damaged from rain and snow, but it’ll help to keep them from absorbing stains. I admit I never have done this to running sneakers, hiking boots, yes. Still its a good idea.

2.Clap It Up
Caked with mud? Where were you running? When mud builds up, it can negatively impact the traction of the shoe,also the longer mud sits on your shoes, the harder it is to get rid of. To remove it after your run, clap your shoes together so the mud and dirt dumps out. Remove the insole, which will make sure there isn’t any dirt or rocks trapped beneath it. Once the excess ick is out, spot-clean with warm water and a damp rag or toothbrush and soap, detergent or athletic shoe cleaner. Oh make sure to do this outside, your spouse does not think this is a good idea on the carpet, I speak from experience. Now a days my kids do this for me- OUTSIDE!

3.Air Them Out
After a good scrubbing—or a rainy run—be sure to give your shoes plenty of time to air-dry. Putting them in the dryer or near a heater can shrink the shoes or shift the shape of the shoe, you know this cause I keep mentioning it. Instead, remove the liners and stuff your shoes with newspaper or paper towels to absorb the moisture. I hear that socks filled with rice or kitty litter will work, too. Leave them in a dry place—outside in the sun is ideal—and replace the paper stuffing every few hours until the shoes are completely dry, which may take an entire day.

4.Beat The Stink
If your shoes are seriously stinky, wrap them in a plastic bag and pop them in the freezer for up to 48 hours to zap any odor-causing bacteria. Just don’t do this at work, they don’t get how important it is.. Another way to fight foul smells? Slip in a bamboo charcoal shoe deodorizer after each run. They suck in moisture and take the smell out without adding any scent in, I use baby powder, does the same thing and I got  tons of it at home.

5.Rotate Your Shoes
The best way to get the most mileage out of your sneakers? Use them strictly for running. This helps increase the longevity of your training shoes because you’re not wearing down your shoes walking to the coffee shop or running errands. Also using two pairs can help.

Orientation Detials

9 Miles to Roosevelt Island & Back

Hey come and run with the best group ever!!!! ??

We are doing 9 miles for the full group and a variety of other lengths for members via the weekly email’s.

Late registration is doable if you’re in shape to join us. Talk to a coach!

Keep the Pace
Coach Chris

Happy 4th to all!

6 Miles into DC

I think we shall be avoiding the rain, lets hope.

6 Miles for the Full.


5 Mile Loop – Stay Hydrated!

Hydration Tips
1. Hydrate throughout the day. Drink water when you wake, with each meal and snack, and one hour before bed.
2. Hydrate during training runs that last longer than 60 minutes. This is very specific to the individual regarding exactly how much, but the caution here is to not overdrink.
3. Use urine color pre-training sessions to assess hydration status. If your urine is a darker color, drink one to two cups of water before the training session begins.
4. Don’t try new ways to hydrate on race day. For the day of the marathon, decide whether you will carry any fluids (and fuel for that matter) with you or rely on the aid stations. If you decide to rely on the aid stations, look on the website to see what products they will have and test these out during your training runs (gels, sport drinks, gummies, etc).
5. Have a plan outlined for race day. Decide: Will you be drinking water at every other aid station and a sports drink at the alternation aid stations? Try to stick with the plan, and try to practice this plan during your training as well.
6. Don’t do anything different on the day of the marathon.


Not too Late!

3 Miles Saturday, May 27 – 9:00 AM Start!!!

Please join the USA FIT DC Fitter’s as we run a three mile out and back this Saturday. Run in a group and beat that potential thunderstorm!


3 Miles out and back (1.5)

3 Miles out and back (1.5)


Orientation / Kickoff with Optional Time trial (3 Miles) Saturday, May 20 – 9:00 AM Start!!!

Yes, we will be having Fall orientation Saturday and will also have onsite registration. If you are unable to make you can still register online here

We are all excited to see our returning and new members. If you do miss orientation do not worry as you will be able to catch up on our first day of training on Saturday, May 27.

Program Dates:
May 20, 2017 – 9 AM
May 27, 2017 – 9 AM

We are looking forward to seeing all of our new and returning members!


Registration Opens in MAY

Welcome to USA FIT DC! and thank you for taking the courageous step to change your life!
Online Registration is scheduled for May 15th to June 10th.
On site registration and orientations are all at 9:00 a.m. at Long Bridge Park, 475 Long Bridge Dr., Arlington, VA 22202.  We will be training for the Marine Corps Marathon and Half Marathon on October 22, 2017.
Saturday 20 May
Saturday 27 May
Saturday 3 June

We are thrilled to have you and look forward to helping you achieve your fitness goals.

Christopher Dean, Director, USA FIT DC

15 – Stay on target

OK so we are not Jedi that need to keep our targeting computer up, or are we? 15, wow. Remember when if I had said lets do 15 and you be all like, nah.


Hey 15!




Maybe you are not as excited as I am but hey we will all be bragging after this. Or is that just me?

I mean after 30 years of running, I still think its awesome. I love cartoons but this is better time spent.

13 Miles via Capital Building – looping the mall

Well I hope that you all found a way to run through that heat spell we just had. For those that skipped running the 11 miles last week – no worries, you can do this!




Paid members saw a newsletter that covered:

Secrets of Marathoning Key Points

  • How and why to use mental imagery
  • Building a routine, and its benefits
  • What to do during the race
  • Key post race recovery activities

11 Miler to Georgetown and back

11 Miles to Georgetown and back

WOW 11 already seems like just weeks ago we did 3 miles. | 9 Miles use the Eisenhougher Parking lot to turn around.


  • Start at Long Bridge Park
  • Trail to Mount Vernon
  •     Half and walkers – turn around at Roosevelt Island parking lot.
  • North to Key Bridge
  • Turn Right into Francis Scott Park (Far side of bridge)
  • Loop Handicap ramp on foot bridge
  • Go back


9 Miles To Haynes Point

9 Miles To Haynes Point

  1. Out to the Pentagon
  2. Use the Island Bridge
  3. I395 Bridge
  4. Reflecting Pool Side of Jefferson Memorial
  5. Haynes Point
  6. Back via 395 Bridge, Island, Pentagon to Long Bridge Park





6 Miles South on Mount Vernon Trail

6 Miles South on Mount Vernon Trail



Going to be hot, be safe bring water.


July 16th – 8 Miles All

Getting to the end of the duel miles. 8 for all!

7th st 8 miler


7 Miles – July 9, 2016

OK out and Back: Key Bridge

Green (7 Miles) aka 14 minutes or faster pacers.

  1. North on Long Bridge
  2. North to North Pentagon parking Lot
  3. North onto Route 27 connector (this will bring us to Mount Vernon Trail)
  4. North on Mount Vernon Trail to end, at Roslynn, VA
  5. Right to Key Bridge
  6. Half way across
  7. Turn around go back to Long Bridge Park.

Purple and Walkers (6 Miles) aka 14 minutes or longer pacers.

Same as above for 1-4. Turn around after Roosevelt Island parking lot to go back.


Six Miles for the Holiday Weekend

Six Miles this Saturday. We are doing an Out and Back down Army Navy Drive. Happy 4th of July to all!



Saturday June 28 Map

Out and back this weeks means we can see you! Support your team mates as we run and Down and Up run from Crystal City to South of the Airport on the Mount Vernon Trail.

5 Miles MT Vernon Trial O&B


Course Map for MCM

All here is the map and link for the MCM this year. The USA FIT DC runs go over a large portion of the course. We will continue this approach as we gain miles. Currently, we have gone over about 5 miles of the course, including our starting road of Long Bridge!

USAFIT DC is catered to the 2016 MCM.

USAFIT DC is catered to the 2016 MCM.

And yes as we discussed the course does indeed go up the Rock Creek Parkway, an uphill journey. That part of the course is similar to the Cheery Blossom 10 Miler course (if you have ran that).



Six Miles June 18

The schedule has Green group at 6 and the purple at 5. If purple runners want they can join us on the 6 mile course since it is new and fun, other wise the 5 milers are doing the same course as last week.


6 Miles




5 miles

June 11 – 5 Miles for All

Week 4 and Week 5 Schedules

Week 4 06/18 – 06/24 – Meeting Time: 7AM
Sat. 06/18 – 6 MILES
Sun. 06/19 – OFF
Mon. 06/20 – 40 MINUTES / e
Tue. 06/21 – 55 MINUTES / hills
Wed. 06/22 – OFF
Thu. 06/23 – 45 MINUTES / e
Fri. 06/24 – OFF

Week 5 06/25 – 07/1 – Meeting Time: 7AM
Sat. 06/25 – 5 MILES
Sun. 06/26 – OFF
Mon. 06/27 – 45 MINUTES / e
Tue. 06/28 – 5o MINUTES / hills
Wed. 06/29 – 20 MINUTES / e
Thu. 06/30 – 40 MINUTES / tempo
Fri. 07/01 – OFF


Coach Chris

June 11 – 5 Miles for All

Well if we can do 4 we can do 5. This time lets go North on GW Trial and come back through the Pentagon.


Note: The last 1/10th mile of this is on a road with no sidewalk. being a corridor between Long Bridge park and the Pentagon I expect it to have no to super low traffic in the AM, but be careful.

Week 2 and Week 3 Schedules

OK I promised a posted schedule but in absence of the web site updates this is our training this week and next till USA FIT updates us. Remember these are times, so running 40 minutes on Tuesday is the goal at a pace that you can speak at, similar to the long run pace.

Week 2 06/4 – 06/10 – Meeting Time: 7AM
Sat. 06/4 – 4 MILES
Sun. 06/5 – OFF
Mon. 06/6 – 35 MINUTES
Tue. 06/7 – 40 MINUTES
Wed. 06/8 – OFF
Thu. 06/9 – 30 MINUTES
Fri. 06/10 – OFF

Week 3 06/11 – 06/17 – Meeting Time: 7AM
Sat. 06/11 – 5 MILES
Sun. 06/12 – OFF
Mon. 06/13 – 40 MINUTES
Tue. 06/14 – 45 MINUTES
Wed. 06/15 – OFF
Thu. 06/16 – 40 MINUTES
Fri. 06/17 – OFF

Coach Chris

June 4, 2016 Route

This week all groups are going out to 4-mile run and up the Mount Vernon Trial back to Water Fall Park and then back to Long Bridge Park. Schedule on-line is not updated.
June 4, 2016 Route

Kickoff Time Trial

Thanks for everyone coming and all those who returned and spoke up about our group. Check out a pic for the group run.

Photo Gallery

New season kicks off May 28th!

Welcome to USA FIT DC! and thank you for taking the courageous step to change your life!

Registration and orientation will be held on May 28th at 9:00 a.m. at Long Bridge Park, 475 Long Bridge Dr., Arlington, VA 22202.  We will be training for the Marine Corps Marathon and Half Marathon on October 30, 2016.

We are thrilled to have you and look forward to helping you achieve your fitness goals.

Chirstopher Dean, Director, USA FIT DC