Get Fit in the New Year?

new year's resolution listGet Fit in the New Year?

Are you still working on putting together your New Year’s resolutions list?  Is getting fit in the New Year on that list? How about travel, enjoying life, or have you ditched the list already and plan to pick and choose your resolutions as you go along!  If “get fit” was on your list, you will find an abundance of ways to push your fitness limits (inside and outside of the gym) whether you are a seasoned athlete or a fitness beginner.  Training for and running in a 5k, half, or full marathon will certainly test you.  On the other hand, you can get even crazier with a mud run!  There is no better motivation than signing up for a race.

5K Races, Marathons and ½ marathons

Here at Fox Hill, we love 5k races for many reasons.  First, a 5k race (around 3.1 miles) is a realistic goal for everyone.  You can begin training about seven weeks before a race and devote about 3 days per week for training. Running a 5K Some of the training health benefits include raising your heart rate, lowering your blood pressure and relieving stress all while toning your glutes and abs!   Of course, you want to ease into getting in shape.  Start slowly,  alternate between walking and running for equal intervals of distance.  During the training weeks, gradually decrease your walking time each week and eventually you will be able to run up to 30 minutes consecutively.

Deciding which training schedule to set for yourself will keep you motivated and focused instead of making excuses not to visit the gym. To keep you going – post your training schedule at work, on your refrigerator, or on your phone calendar.   We recommend the Active online site for training schedules and steps for 5k beginners to marathon running get their Couch to 5K training Guide

Because a 5K is a relatively shorter race, runners find that they can really tap into their adrenaline. Even if you train at a very slow pace (and hey, there is nothing wrong with that) chances are that the thrill and excitement of race day will pump you up and keep you going.

Lastly, by helping yourself you can help others, too.  Since 5k’s are such a realistic goal, many charities and non-profit organizations have adopted them as fundraisers and community events.  A few of the races we are looking forward to are listed below:

Mad Anthony Mud Run

logo-mad-anthony mud run February  23 – 9am-12pm –  Waynesboro
A battle awaits you at Coyner Springs Park as homage is paid to the City’s namesake, General “Mad” Anthony Wayne, with the 8th Annual Mad Anthony Mud Run! All finishers will be awarded a custom-made Mud Run Medal as a reward for battlefield victory.

 

 

Run of the Mill (5K)

April 13 – 9 am – Brownsburg

Run-of-the-Mill-Nov-4-2017-Winner-Meghan-Beard

2017 Winner Meghan Beard

A point-to-point race in slightly hilly terrain through farmland, crossing Hays Creek on various occasions and arriving at Wade’s Mill.  Awards and activities will take place at the Finish.  Shuttle buses will return runners to the start of the race.  The top three male and female finishers will receive prizes.  The top three in all age groups will receive medals.  Proceeds benefit the community projects and events the Brownsburg Community Association supports.

 

 

Rockbridge Area Hospice Hustle 5K Run

September 21 – Buena Vista
(5k Night time “Glow Run and Walk” and half-marathon) All proceeds support end-of-life patient and family care so that everyone who needs hospice services has access to care, regardless of the ability to pay.

glowing people

Chessie Trail 5K

(Marathon, Half Marathon, 5K)

Saturday, October 19, 2019, McKethan Park Lexington, VA   The seven-mile Chessie Trail parallels the scenic Maury River and connects Lexington, Virginia, with Buena Vista.  You’ll run through an ever-changing landscape along the wild Maury River, through farmland and leafy canopies at their peak of fall color, past ruins of massive stone locks and dams.

Running Gear

To get your feet really moving, you are going to need a great pair of running shoes!  We recommend a visit to the Lex Running Shop, located in the heart of downtown Lexington.   They offer quality running shoes, apparel, lrs-round-logo_origaccessories, and nutrition for fitness enthusiasts of all abilities.   Their trained staff will take the time to lead you through the proper shoe fitting process.  Alternatively, if you are in the Staunton area, make a visit to the Sole Fsole focus runningocus Running Store.  They are a “run, walk, be active shop”.  They too offer personalized shoe fitting services.

One of our favorite acronyms is DNF > DNS. Simply put, it means that it is better to attempt and fail than to not try at all.  A DNF (Did Not Finish) Is Greater Than a DNS (Did Not Start).  We have on occasion come out of the starting gate full of race day adrenaline, only to lose our steam towards the finish line.  We never quit, we just walked rather than ran over the finish line!  DNF > DNS!

If you are a YMCA member, you will be able to get in pre or post workout at the Rockbridge Area YMCA.   You can make use of their full circuit room, free weight equipment, plus treadmills and elliptical machines.

Have we motivated you?  We would love to see many of you enjoying our local races!  Pick a race, book a suite, and of course, we would love to see you show off your race medal at breakfast the next day!!!!

running

Fall Foliage & Leaf Peeping

No time like the present to make your reservation to see the mountains afire with the fall foliage

Fall Foliage & Leaf Peeping Science, first, let us have a quick lesson on how and why leaves change color.

Once the leaves fully develop on the trees, they start making and storing the carbohydrates that are required for the new tree growth in the following year. Therefore, weather conditions in 2017 were the major factor to predict when Fall Foliage Leaf-peepingthe leaves will peak in their color in 2018.  As the season progresses, in late summer or early fall, the trees enter a growth process that produces the colorful fall leaves, according to U.S. NATIONAL ARBORETUM.

Chlorophyll gives the leaves their green color. Once the nights get longer in the early fall, the cells reach a point near the juncture of the leaf and stem divide rapidly but do not expand. This action of the cells form a layer called the abscission layer.

The abscission layer blocks the transportation of materials from the leaf to the branch and from the roots to the Fall Foliage Leaf-peepingleaves. Once the chlorophyll is blocked from the leaves, it disappears completely from the leaves and the color changes begin. Lacking chlorophyll allows the yellow and orange pigments to be visible. The red and purple pigments are manufactured from the sugars that are trapped in the leaf. These pigments in leaves are responsible for the vivid color changes in the fall.

Temperature, sunlight and soil moisture all play a role in how the leaves will look in the fall.

Leaf  Changing Facts

  • Abundant sunlight and low temperatures after the abscission layer forms because the chlorophyll is destroyed more rapidly.
  • Cool air (especially at night) with a lot of daytime sunshine promotes the formation of more red and purple pigments.
  • Freezing conditions destroy the leaf’s ability to manufacture the red and purple pigments. Early frost will end the colorful foliage.
  • Drought during the growing season can cause the abscission layer to form early and cause the leaves to drop before they change color.
  • The best weather for brilliant fall foliage is a growing season with ample moisture followed by a dry, cool and sunny autumn with warm days and cool but frostless nights.
  • Heavy wind or rain can cause the leaves to fall before they fully develop color.

From Lexington to Staunton

Located between Lexington and Staunton Virginia Fox Hill B&B is a perfect home base for a variety of terrific fun Fall Foliage Leaf-peepingactivities for visitors. As fall comes, one attraction tends to take the cake – Fall Foliage & Leaf Peeping  in Shenandoah Valley. Miss the peak by even one or two weeks, and you will be disappointed. Now is the time to make your reservation, before there are no rooms at the inn.

September 15th typically begins the start of cooler evenings, which triggers the trees to once again to put on their show of brightly colored leaves. Many weather factors determine how intense the colors will be and how long the vivid leaves will be hanging around before they fall.

While enjoying your stay at Fox Hill Bed and Breakfast, whether a weekend or a week, there are numerous places to explore. Bring your camera to capture some of the most memorable fall foliage & leaf peeping moments of your visit.

Hiking Biking or Driving

A hike along any of the trails in the area will provide breathtaking views and lasting memories, and you will be able to see many vistas not accessible by car. We are close to Crabtree Falls and Natural Bridge state park.  Download our free activity guide for a list of hiking and biking trails.

There are a few driving routes that will take you up close and personal with the many fantastic colors, too.

Drive the Blue Ridge Parkway from Massies Mill, at mile marker 27.2 off VA Route. 56 just about 20 minutes from Fall Foliage Leaf-peepingFox Hill. We suggest that you travel south to the next exit outside of Lexington to mile-marker 45.6. Along the route, you will encounter many “scenic overlooks”. The return driving route is Route 11 North passing through Lexington.  Our free activity guide identifies many places for a bite to eat.

A few other routes travel through Bath County or south toward Botetourt County. No matter where you travel in the Valley, the Fall season provides breathtaking, colorful displays put on by the trees.

If you simply want to slow down, enjoy a glass of wine, and take in the colors of mountains, you can do that right on our enclosed front porch.  There is no need to worry about drinking and driving, as you will be comfortably at your destination! To top it off, if you did not bring along or purchase a bottle of wine from a local vineyard, we have Virginia wines from the Peaks of Otter vineyards for your enjoyment.

Plan your visit now.  Come see, as one guest described the fall colors – the  mountains are on fire!

Fall Foliage Leaf-peeping


View while sitting on the porch


Natural Bridge State Park