Latest news with #VDOT
Yahoo
16-07-2025
- Health
- Yahoo
Want To Run Faster? Follow This Simple 4-Week Plan Designed By Run Coaches
If you're one of the many people lacing up your sneakers and taking up running right now, welcome to the (run) club. My goal the first time I do anything—from a new barre class to a marathon—is simply to feel strong. So, when I crossed my first half marathon finish line in April feeling like I could tack on another two miles, I realized it was time for a new objective. As a proud slow runner, there's quite a bit of wiggle room when it comes to my pace. And while there's nothing wrong with running slow, you, like me, might be curious about what happens when you push your pace. Enter Amber Rees and Lindsey Clayton, a RRCA and VDOT-certified run coach duo and owners of the Brave Body Project. They created the Four Weeks To Faster plan to help you shave off some seconds in just 28 days. Below, everything you need to know about running faster—and the plan, of course! Meet the coaches: Amber Rees and Lindsey Clayton are RRCA and VDOT-certified run coaches and co-owners of the Brave Body Project, where they provide personalized running plans and coaching for half marathons and marathons. What It Takes To Pick Up The Pace These are the most important factors when it comes to running faster, according to the coaches. Base Mileage Before you can run faster, you need to work up a base mileage at your easy pace, says Rees. The simplest way to know that you're in an easy zone is if you can hold a conversation—or even sing a song. And, if you're wearing your trusty Apple Watch or Garmin, your heart rate will be in zone two. You might want to run faster right out of the gate, but having that base built up of easy runs is a key starting point. 'It's hard to run far and fast at the same time,' says Clayton. Variety Once you've built up some mileage at your comfortable pace, the next critical step is to incorporate variety into your running plan. 'If you do every run at your easy pace, then trying to lock into a goal pace on race day is going to be really challenging,' says Rees. That's why any good plan incorporates easy runs to build and maintain that cardio capacity, speed days to work on fast-twitch muscles, and tempo runs to get used to your goal pace. Another big reason you want variety in your plan? To avoid injury and burnout, say the coaches. 'We want to build mileage safely and progress it in a way that you're not fatigued,' says Clayton. Strength Training A plan should include run-focused strength training. Think: a lot of single leg, unilateral work and squats, lunges, and deadlifts. 'Strength training is the power—the bread and butter—of performance,' says Clayton. Consistency Finally, the other important factor for running faster is consistency. 'Consistency is so not exciting, but it literally is the way,' Clayton says. 'If you're running once or twice a week, and then you're also trying to go fast, you don't have the base to support yourself aerobically. So consistency in your training week over week and progressively building your mileage and adding in speed is so key.' And, since you're reading this article all about speed right now, it's probably safe to assume that you'd like to get faster as soon as possible. You can see a difference after just four weeks, but really, it's hard to put a number on how long it takes to get faster exactly. Outside factors like nutrition and sleep matter and everyone is unique. 'Focus on the moment, focus on the day-to-day, focus on the consistency, and the results will come,' says Rees. Get The Exclusive Plan Without further adieu, here it is: your four-week plan to help you shave off seconds from your mile time. With this plan, developed by Rees and Clayton, you'll get: A downloadable chart that maps out four varied runs, two days of strength training, and one rest day per week Definitions: Strides: These are 20-second pushes that are almost a max effort, tacked onto the end of some of your runs. They're a way to incorporate speed work without leading to too much fatigue, says Clayton. 5K pace: There are many ways you can determine your pace, from using previous races to calculators like to the good ol' rate of perceived exertion (RPE) scale. Since 5K is a shorter distance, you can sustain a faster pace, so think of this as a higher effort. It would be a seven or eight out of ten. 10K pace: Your 10K pace would be a six or seven on the RPE scale. Half-marathon pace: Half-marathon pace would be a four or five on the RPE scale. Four Weeks To Faster FAQs How should you warm-up? You might be tempted to skip, but a warm-up is super important, especially on your long run days, Clayton says. Keep your warm up dynamic, not static. 'This is where you move your body through continuous full range movements such as world's greatest stretch, leg swings, or lunges,' Clayton says. How should you cool-down? When it comes to the cool-down, focus on static exercises that involve holding a position for at least 30 seconds (that's when your brain finally gives your muscle the signal to relax), like a hamstring stretch, figure four, or quad stretch. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
10-07-2025
- Automotive
- Yahoo
VDOT asks for feedback on I-81, Broad St. multimillion dollar projects
The Virginia Department of Transportation (VDOT) is calling for public feedback on two multi-million dollar projects affecting the SAW region. On July 14, VDOT will hold a public meeting on the corridor improvement plan for the entirety of Interstate 81 across Virginia. This is the second time a project with a similar scale has been conducted concerning I-81. 'The study team previously conducted a similar study, which was completed in 2018 and advanced 65 construction projects worth approximately $3 billion,' reads the project's summary on VDOT's website. 'Those projects are now in development, and many have already been completed. With those projects well underway, the study team seeks to determine how traffic conditions have changed on the interstate, and which areas now need attention.' The current study has been through round one of public feedback, identifying problems, and is now looking for potential solutions. 'For the 2025 effort, the study team will again identify targeted improvements along I-81, focusing on segments that have the highest rate and severity of crashes, or the most significant traffic delays,' reads the project's website. There are planned projects along I-81 in Augusta County, including multiple projects on acceleration and deceleration lanes extensions around mile marker 232.4 scheduled to begin in January 2028. The projected costs of the three projects around these lanes is estimated to total at least $9 million. The local meeting will take place on July 14 at 5 p.m. at the Robert E. Plecker Workforce Center at Blue Ridge Community College in Weyers Cave. Just before, at 3 p.m., the Interstate 81 Advisory Committee will meet in the same location. Additional town halls are planned in Winchester, Bristol, and Salem. More information on the project can be found online at the 2025 Corridor Improvement Plan Update page on VDOT's website. Public comments can also be sent to a81CorridorPlan@ More: THE AGENDA: Staunton plans for flood resiliency, to select school board chair Then, on August 5, VDOT will hold a public hearing on an improvement project for Broad Street in Waynesboro, which will be nearly 1.5 miles long. 'This project improves the operational safety of the Broad Street corridor by replacing center two-way left-turn lanes with designated turn areas and raised medians,' reads the press release. 'This will restrict the number of full access points onto Broad Street and reduce crashes. Streetscape improvements such as trees and other landscaping elements will also be incorporated into the project. Multimodal improvements include installing missing sections of sidewalk (along the north side of Broad Street) and ADA-compliant facilities such as curb ramps and pedestrian crosswalks, and minor signal adjustments as needed.' The cost of the project is approximately $8.3 million, including about $6.5 million for construction. Over $800,000 went toward engineering, and more than $800,000 went to right-of-way acquisition and utility relocation. An average of 11,600 vehicles utilize Broad Street every day, according to VDOT. The open house is scheduled for 4 p.m. on August 5 in Waynesboro City Council chambers at the Charles T. Yancey Municipal Building, located at 504 Main St. The project manager, Jennifer Hoover, will receive comments submitted at the meeting or within 10 days after the meeting date. More information about the project can be found on the VDOT project page. More: Affidavit: Witness shot man in head after relative was stabbed in neck in Mount Solon Lyra Bordelon (she/her) is the public transparency and justice reporter at The News Leader. Do you have a story tip or feedback? It's welcome through email to lbordelon@ Subscribe to us at This article originally appeared on Staunton News Leader: VDOT asks for feedback on I-81, Broad St. multimillion dollar projects
Yahoo
21-06-2025
- Automotive
- Yahoo
VSP: Life-threatening injuries from multi-vehicle I-64 crash in Newport News
NEWPORT NEWS, Va. (WAVY) — There are life-threatening injuries resulting from a multi-vehicle crash on Interstate 64 westbound in Newport News Friday night, Virginia State Police said. State Police said they are investigating a multi-vehicle crash between mile marker 250 and mile marker 249 on I-64 westbound in Newport News. The call for the crash came in at about 8:59 p.m. involving multiple vehicles with life-threatening injuries. The Virginia Department of Transportation is at the scene helping with rerouting traffic while State Police investigate the crash. VDOT said all westbound I-64 lanes were closed as of 10:10 p.m. It is unclear at this time how many vehicles were involved in the crash, and how many people were injured. State Police said they would provide more details when available. Check with for updates. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Yahoo
09-06-2025
- Yahoo
Tractor-trailer crash on I-81 in Augusta County snarls traffic, three injured
All northbound lanes of Interstate 81 were closed beginning at mile maker 227 following a fiery tractor-trailer crash in Augusta County. Virginia State Police said the crash took place at about 4:35 p.m. on June 7. Police said the crash involved a vehicle and a tractor-trailer, and said a portion of the tractor-trailer went "in the water and the other portion caught fire on the interstate northbound at the 228-mile marker." The driver of the tractor-trailer suffered injuries that were considered life-threatening, police said. A good Samaritan that jumped into the Middle River to assist the driver was also injured. The driver of the vehicle that was in the crash with the tractor-trailer was injured as well, Virginia State Police reported. The Virginia Department of Transportation said all northbound lanes of I-81 were closed following the crash at mile marker 227.9 near Verona in Augusta County. Hours after the crash, VDOT reported that traffic backups in the northbound lanes were approximately three miles. Traffic backups on I-81 south were approximately one mile. Traffic was being detoured at Exit 227 northbound, and the northbound 227 on-ramp was closed. According to the Bridgewater Volunteer Fire Department, the following agencies responded to the scene: Augusta County Fire-Rescue, Verona Volunteer Fire Company, Weyers Cave Volunteer Fire Company, Bridgewater Rescue Squad, Grottoes Rescue Squad, Staunton-Augusta Rescue Squad, and PHI Medical Shenandoah Valley - AirCare 5. Updated: This article was updated to reflect that there were three injuries reported, and to list the agencies that responded. The headline was also updated. More: Ex-teacher's aide, accused of sex crimes with students, jailed again on new charges More: Staunton man who tried to withdraw guilty pleas gets 10 years in prison Brad Zinn is the cops, courts and breaking news reporter at The News Leader. Have a news tip? Or something that needs investigating? You can email reporter Brad Zinn (he/him) at bzinn@ You can also follow him on X (formerly Twitter). This article originally appeared on Staunton News Leader: Tractor-trailer crash on I-81 in Augusta County snarls traffic, 3 hurt
Yahoo
08-06-2025
- Automotive
- Yahoo
Tractor-trailer crash on I-81 in Augusta County snarls traffic, one injured
All northbound lanes of Interstate 81 were closed beginning at mile maker 227 following a fiery tractor-trailer crash in Augusta County. Virginia State Police said the crash took place at about 4:35 p.m. on June 7. Police said a portion of the tractor-trailer went "in the water and the other portion caught fire on the interstate northbound at the 228-mile marker." One injury was reported. The Virginia Department of Transportation said all northbound lanes of I-81 were closed following the crash at mile marker 227.9 near Verona in Augusta County. At 7:15 p.m., VDOT reported that traffic backups in the northbound lanes were approximately three miles. Traffic backups on I-81 south were approximately one mile. Traffic was being detoured at Exit 227 northbound, and the northbound 227 on-ramp was closed. More: Ex-teacher's aide, accused of sex crimes with students, jailed again on new charges More: Staunton man who tried to withdraw guilty pleas gets 10 years in prison Brad Zinn is the cops, courts and breaking news reporter at The News Leader. Have a news tip? Or something that needs investigating? You can email reporter Brad Zinn (he/him) at bzinn@ You can also follow him on X (formerly Twitter). This article originally appeared on Staunton News Leader: Tractor-trailer crash on I-81 in Augusta County snarls traffic, 1 hurt
