10x1000 w/ 200 recovery

The ultimate in marathon training, especially if you enjoy a little speed and cranking it out on the track. The first couple feel deceivingly easy, but by the sixth one your only goal is to survive until the next one... and if you run it right the last one feels like you could run through a brick wall.

If anybody is interested, I plan on getting through this workout next Wednesday, March 7th at Wash Lee HS. If anybody wants to join me for some/all 1000s, I plan to get to the track at 6 p.m. to warmup and start the workout around 6:30.

Aside from running...

In addition to the runs this weekend, you all are also invited to a party on Friday night, in celebration of, amongst other things, my birthday! It will be a good opportunity to work on some of the additional training components we've been talking about (loading up on the carbs found in beer, using dancing as cross-training, etc.). The female to male ratio will also probably work in your favor, Max.
I hope you can make it! Here are the details:
Friday 9PM in the lounge of the condo building at 10101 Grosvenor Place, North Bethesda, MD. If you are driving you need to sign your car in at the front desk. If you are taking the metro, use the Grosvenor/Strathmore station. Email Jake or I (melissa_tanner03@yahoo.com) for more specific directions...

TRAINING ADVICE

WENT TO PILATES CLASS. 18 WOMEN AND ME. NUFF SAID.

ERNST HOUSE

WHERE IS IT? I WANT ORGANIC GRAPES AND EXTRA SKIM SOY LATTE, TOO--------M

Daylight Savings - March 11

As many of you know, Daylight Savings is fast approaching. On Monday, March 12, I will officially switch back over to the afternoon/evening run since I hate to run in the mornings. I usually run 2x a week at our usual parking spot at RCP or in the trails above Great Falls/C&O Canal at the Old Angler's Inn.

Per our different schedules and the DC traffic, training together during the week is somewhat difficult, but I wanted to throw out my tentative schedule to see if anyone would ever like to join me on some training runs. I intend to run at 7:00pm. If anyone wants to run on Wednesdays and/or Thursday/Friday (I am still not sure which day I plan to head to Old Anglers) simply drop me a line. I am fairly certain I will run long(er) on Wednesdays at Great Falls.

Monday - easy from my home

Tuesday - speed/track with Jason Dwyer (Bethesda)

Wednesday - 10-12 mile run at DC/MD line of RCP

Thursday - Great Falls/Old Angler's Inn or from my home 8-11miles

Friday - Great Falls/Old Angler's Inn or from my home 8-11miles

Saturday - GRC group run 10-12miles

Sunday - long run (14+)

I plan to start easy 3-5 mile morning runs 3x a week the Monday after Easter in prep for Grandmas.

RUNS THIS WEEKEND

WE ARE DOING A RUN THIS SAT FROM THE G-TOWN STORE OR.................IF SOMEONE HAS A SUGGESTION FOR A NEW ROUTE, THROW IT DOWN. IF NOT, LETS RUN FROM THE STORE AT 9:00AM FOR AN ADVENTURE RUN.

I ALSO WANT TO DO A RUN ON SUN OF SOME SIGNIFICANCE. 18 OR SO MILES. I AM THINKING C&O BUT AM OPEN TO SOMONE ELSE'S WISDOM.

GOOD TO SEE PEOPLE ARE THINKING OUTSIDE OF THE BOX ABOUT THEIR RUNNING AND STAYING HEALTHY, ETC.

AS COMMON SENSE MAY PREVAIL SO WILL THE SMART RUNNER STAY RUNNING STRONGER FOR LONGER.

PEACE------------------------M

PS. DID ANYONE NOTICE THAT THE MYSTERIOUS DAVE O' RAN 1:11 AND SOME CHANGE AT THE COLONIAL HALF THIS PAST SUNDAY! MOST OF YOU DON'T KNOW DAVE BUT HE IS PART OF THE CLAN AND RUNS AROUND THE HOOD ON HIS OWN. I SEE HIM NOW AND THEN BOUNDING ABOUT. HE IS TALL AND LANKY AND SOME DAY HE WILL MAKE A CAMEO.

ASIDE FROM TOUGHENING UP

I assume people are using a more educated approach to training. back when i was a young invincible lad, i used to think i could go out and run hard every day and go up and down mountains and do speed workouts with Wilson and just about everything was doable. I have paid the price and thus, want to spare you all from an early running death.

Massage, Stretching and Diet are key to success. Are you all paying any sort of rigorous attention to these aspects of being athletes? If not, we/you need to.

1) I can get you all big discounts on massage if you are willing to commit to going. The massage guy, Terrell, is a swell enough guy and knows his trade but does not want to waste time on folks who are wishy washy. OK, do your research, ask your buds and let me know. I would say, i need at least five of you to commit to get the big discount. I am thinking 40 or 50$ and hr if you stick with the program and take your running to the next level.

Next, are you all eating right? what do you eat on a daily basis in terms of fruits and veggies? How much water are you drinking, vitamins and mineral supplements, etc. I know lots of folks in the DC area who are knowledgeable about this and will provide some council, if asked.

Stretching and Cross training. Who is doing it? Do any of you hit the spinning class or do yoga or the such as a substitute for a run? I try and do one spinning class and several stretching classes a week to help fight the ware and tear from the pounding.

Those that have an interest in preserving their running and bodies into the 30s and beyond, this is really important stuff.

Comments and or thoughts.....................

TOUGHENING UP

TIME TO RUN THROUGH THE PAIN

After running 27 miles this weekend, ran 12 today, 4 in the morning and 8 in the early eve.

Will do the same tomorrow and then speedwork on wed and then 12 on Thursday-Sat with long run 0f 18 on Sunday.

Legs are tired and sore but are moving.

Only way to go is to push through.

Will hit weights two days this week for upper body work and do one or two stretching classes.

After several months of injury I think I can retrain the legs to enjoy the run----------M

TV Alert: US Natls on Today at 4 PM on ESPN2

RUN IN THE SNOW

TODAY, OUR NEW RISING, BUT HUMBLE STAR AND MYSELF TACKLED THE C&O IN THE SNOW. WE MET AT 9:00AM AT THE FABLED G-TOWN STORE AND REALIZED QUICKLY ON THAT ALL OTHERS WERE STILL RECOVERING FROM HANGOVERS AND OTHER SUCH THINGS AND THUS, WE HIT THE TOWPATH ALONE AS THE SNOW BEGAN. WE RAN A SLOW FIRST 8 MILES, DURING WHICH, I MUST HAVE SEEN A HALF DOZEN LOCAL RUNNING ZEALOTS, WHO I KNOW, COME ZIPPING BY. I EVEN THINK I SAW THE BOYISH FACE OF PHILIPPE ROLLY AND HE WAS ROLLING(PROBABLY HOME TO HIS KIDS).

ALRIGHT, AT MILE 8 THE SNOW WAS HAMMERING DOWN AND WE DECIDED TO RUN BACK. OR, I SHOULD SAY, MATIAS DECIDED TO LAY DOWN THE LAW AND KILL IT. WE WERE RUNNING EASY 6:50s OR SO AND THEN MATIAS MOVED IT INTO HIGH GEAR AND PUSHED AHEAD. I DID MY BEST JUST TO KEEP HIM IN SIGHT AS WE DID THE LAST 8 IN 53/54 MINUTES FOR A TOTAL OF 1 hr. AND 55 MINUTES. CONSIDERING IT WAS SNOWING ANDTHE TERRAIN WAS HEAVY, WE DID A SERIOUS WORKOUT.

MATIAS SEEMS PRIMED TO DO WELL AT NATIONAL AS HE WAS MOVING WITHOUT MUCH EFFORT. I, ON THE OTHER HAND, HAVE A LOT MORE WORK TO DO-----------------M

TIME TO GET SERIOUS

OK---TIME TO THROW DOWN THE HAMMER AND DO A HARD LONG RUN. MATIAS, LUKE, WHOEVER IS RUNNING BOSTON OR NATIONAL, ITS TIME TO GO FOR SOME PUNISHMENT.

I KNOW THERE WAS A TENTATIVE PLAN TO DRIVE OUT A WAYS FOR A LONG ONE TOMORROW. DUE TO THE FACT THE WEATHER MIGHT BE OFF, I SUGGEST A SIMPLE BUT TOUGH 17-18 MILER ON C&O. JUST KEEP IT A PLAIN OUT AND BACK. START SLOW AND WORK UP TO 6:20 PACE AND THEN THROW SOME SURGES IN TO SEE WHAT'S IN THE TANK IN THE LATTER MILES. YOU GUYS SHOULD BE IN PRIMO SHAPE AND READY. I AM OLD AND RECOVERING BUT WILLING TO SEE WHATS GOING ON. WHAT UP? 9:00AM AT THE G-TOWN STORE?-----------------------M

Pikes Peek Comp Entries

Let me know if you are interested in racing this 10K on April 29. It is a PR course with lots of competition. I might be able to swing a handful of comp entries.

More info - http://mcrrc.org/pikespeek/

BOSTON MARATHON

WE NEED ANOTHER COUPLE OF STUDS FOR THE BOSTON MARATHON. WHO's GAME? IF WE GET TWO OTHER GUYS WHO CAN RUN 2:40ISH, WE SHOUlD WIN THE TEAM COMP.

WHOEVER DECIDES TO PONY UP, PARTY AT MY HOUSE IN CAMBRDIGE AFTER THE RACE WITH UNLIMITED FOOD AND DRINK.

people who are running the 8k on st paddy's day, please post your full name, age and address in the comments section. thanks max

Sick

Does running help or hinder your body when you're sick (a cold)? I've always gotten different opinions...

I've been on cold medicine for the past 48 hours, ran Wednesday and took Thursday off. I'd like to run this evening (on a treadmill if need be) but I don't want to "deplete the tanks". Good idea or bad idea? I don't think I have a fever but I do have a sore throat, running nose and dry cough.

Thoughts?

Thanks.

Merkel Crossing the Tape After His Victory

PHOTO - http://www.lets-krong.com/

RUN THIS SAT

WE ARE DOING OUR USUAL RUN THIS SAT. LETS MEET AT THE USUAL PARKING LOT AT 8:30AM FOR A SLOW 12 MILES. MELISSA, DAWN AND ELIZABETH, THE THREE WOMEN, CAN DO THEIR THING, IF THEY SO DESIRE. IF FOLKS NEED DIRECTIONS, GIVE A SHOUT. WE WILL MEET AT THE PARKING LOT AT THE DC AND MD BORDER AT 8:30AM . JAKE CAN YOU POST THE MAPQUEST DIRECTION LINK? M

Merkel Runs 2:53 (unofficial)

Luke Merkel reportedly ran 2:53 in his marathon debut over the weekend.

Congrats!

Luke - post a "report" of sorts when you can...







FILE PHOTO - COLGATE ATHLETIC DEPT.

FARTLEK RUN ON CANAL

I NEED A COUPLE OF FASTER GUYS TO RUN WITH ON THE CANAL THIS WEEK. LOCKWOOD NEEDS TO START GETTING TOUGH. THE ALEXANDREA RACE WAS THE FIRST SPEED I HAVE DONE IN 3 MONTHS WITHOUT PAIN. SOMETHING ABOUT THE TURNS ON THE TRACK GIVE ME BLISTERS SO I AM WIMPING OUT OF TRACK, FOR THE TIME BEING.

LET ME KNOW SOME TIMES THAT WORK AND I WILL MAKE AN EFFORT TO ACCOMODATE. WED OR THURS WORK FOR ME.

YOUR HELP IS APPRECIATED------------------M

Workout on the 27th

Jake and I are looking to run a hard workout on the 27th; indoors, at Prep, starting 7pm. For those who might be interested, we can add three more people (too large a group and we outwear our welcome).

We are thinking something along the lines of 4:45 mile, 2 x 800 @ 2:20, 4 x 400 no slower than 68. 400 recovery. Any advice on this Ben?

Baltimore 5k

Those who want to race can sign up as a team can do so via the link below - the race is at 1pm in the afternoon and there is a great post-race fiesta.

Join in the fun of the 2007 St. Patrick's Day Celebration and run through crowds of thousands of spectators cheering you on in the Shamrock 5K Run. The 5k run follows the parade route for the St. Patrick's Day Parade and precedes the parade.

1:15 pm North of Franklin Street and Charles Street Street Baltimore, MD
Entry Fees $22 (by Dec 31, 2006) $28 (Jan 1 thru March 2)$32 (March 3 thru 10)$35 (Race Day if race is not closed!)No refunds and no confirmation of entry.

Team Challenge Register a team (4 or more) and the largest team will win the KELLY Cup, a trophy.

CourseThe USAT&F certified 5k course is a point to point course. It starts at Charles and Franklins Streets and proceeds south along the parade route to Conway Street, East to Light Street, South to Key Highway to a turn around point near Jackson Street. Return on Key Highway to North on Light Street to Pratt Street to Market Place, (left turn). Finish on Market Place between Pratt and Lombard Streets at Power Plant Live. The race course is closed to bikes, skaters and baby joggers/strollers.

Water will be provided on course and at the start and finish line. Splits provided at the one and two mile marks.

Course Records -
Men: Charles Kibiwot 14:36
Women: Naoke Ishibe 16:52

http://www.active.com/event_detail.cfm?event_id=1377696

IMPROVEMENT AND KEEPING IT FUN

ITS FANTASTIC THAT PEOPLE ARE IMPROVING AND SHOWING GOOD SPIRIT. AFTER OUR RUN THIS MORNING I HAD LUNCH WITH SOMEONE(MYSTERY FRIEND) WHO HAS BEEN A BIG RUNNER IN DC FOR YEARS AND IS ALSO A LIFE COACH/LEADERSHIP GURU. WE HAVE SOME VENTURES WE ARE THINKING ABOUT EMBARKING ON AND ONE OF THEM WILL BE FOCUSED ON HOW TO MAKE RUNNING A LIFE LONG HOBBY/ACTIVITY. WE BOTH COMMENTED ON ALL OF THE RUNNERS WE USED TO SEE WHO JUST SORT OF DIED SUDDENLY(QUIT RUNNING).

MY POINT/ADVICE HERE IS THAT EVERYONE SHOULD KEEP IMPROVING AND SUCH BUT DON'T LET IT(THE COMPETITION) BECOME ALL ENCOMPASSING OR YOU LOOSE THE ENJOYMENT. EVERY RACE AND EVERY RUN HAS MEANING AND IS A GIFT. DURING OUR LUNCH WE BOTH COMMENTED ON HOW WE KNOW EVERY INCH OF DC AND THE AREA DUE TO OUR RUNS AND ALSO HOW WE HAVE MET SO MANY GOOD AND INTERESTING PEOPLE THROUGH THE SPORT.

KEEP RUNNING STRONG, STAY BALANCED AND RELISH EVERY MOMENT OF IT.

Matias - 1:12:29!

Austin Half Marathon

UNOFFICIAL - 1:12:29

5:32 Pace

MORE LATER...

RACE REPORT

THIS MORNING MYSELF, "OLD MAN" MATT ERNST, JAKE KLIM, JASON DWYER, MELISSA TANNER AND SCOTT MUNRO HIT THE GW10K IN ALEXANDREA. I WAS THERE IN SPIRIT AND TO TEST THE LEGS, JAKE AND JASON WERE THERE TO RUN WELL AND DID!

MELISSA ACTUALLY WON THE WOMEN'S RACE AND WILL BE A FORCE IN THE WOMEN'S DIVISION FOR YEARS TO COME. WE JUST NEED TO MAKE SURE THAT GEORGE BUCKHEIT DOES NOT STEAL HER TO RUN WITH PACERS:( SCOTT IS GETTING BACK INTO SHAPE AND WILL BE STRONG COME SUMMER. MATT IS ON HIS WAY TO A 3 HR. BOSTON MARATHON.

IN ALL IT WAS A GOOD SCENE AND IT WAS NICE TO HIT THE ROADS AGAIN WITHOUT TOO MUCH PAIN. THE HAMSTRING AND BUTT STILL BOTHER ME, BUT THEY SEEM TO BE GETTING BETTER. JASON AND JAKE PR'D(I THINK) SO IT SEEMS THAT THEY ARE MOTIVATED AND READY FOR PRIME TIME.

OH, AND I HAVE NOT HEARD FROM JUSTIN SO PERHAPS HE IS ON A DATE:)

sunday 02/18 run

Is anyone up for an easy 12-14 miler tomorrow, say 9am at the MD-DC line? I think Beach Dr is clear to run on and it should be closed to traffic.

tomorrow's race

I will see you all at 7:30/7:45... meet by the arcade area?

Course route has been altered- soley on the highway- out and back.

I plan on sitting on the leaders for the first mile (assuming it isn't sub 5) and assesing from there.

I didn't get a jersey, so perhaps someone will be able to grab one for me? Small please!

Long run this weekend

I'm planning on going long this saturday in my training for the National Marathon. Anyone interested in going 18 - 20 miles? Probably around 6:30 pace, although it depends on the conditions. If everyone else is going shorter, I'll just add on a few miles at the end. Anyway, just thought I would throw that out there incase anyone else was thinking of going for a long one this weekend.

Snow Day!

Washington in the Snow

Test of Manhood

Ok, so who's brave enough to come out to run tonight?

RACE THIS SAT

EVERYBODY WHO IS RACING THIS SAT REMEMBER TO PICK UP A SINGLET AT THE STORE. ALSO, LETS GET THERE BY 7:30am TO GET BIBS AND DO A 30 MINUTE WARM-UP. WE HAVE MYSELF, SCOTT, JAKE, JASON and MELISSA. WE SHOULD CLEAN UP WITH THE TEAM COMP BUT I ASSUME THERE WILL BE SOME 22 YEAR OLD THUROUGHBRED TO WIN IT AS THERE USUALLY IS A FEW STUDS IN THIS ONE. MAYBE JAKE OR JASON CAN CHALLENGE AS THEY ARE RUNNING WELL, NOW. IF IT SNOWS TOMORROW I AM HITTING ROCK CREEK FOR 90 MINUTE RUN IN WINTER WONDERLAND. -------------:)M

TRAINING REPORT

WE DID A SOLID JAUNT FROM THE G-TOWN STORE THIS PAST SAT. WE HAD 7 OR SO PEOPLE OUT AND HIT THE TRAIL BEHIND THE STORE FOR 10 MILES. IT WAS COLD AND ALL BUT EVERYONE WAS INTO IT. NO CASUALTIES THOUGH I DID SEE MATT TAKE A SPILL WHEN HE TURNED TO ACKNOWLEDGE SOME YOUNG LADIES AS THEY PASSED BY:( _______WORDS OF WISDOM HERE IS WHEN YOU ARE DISTRACTED BY BEAUTY BEWARE OF THE POTENTIAL CONSEQUENCES.

SAT RUN

We are meeting at the Georgetown Running Company at 8:30am this Sat the 10th of Feb for a 12-15 mile run. We will either hit the tow path or run on the trails behind the store.

So far, myself, Luke, Jason, Matias and Ben are running. All abilities are encouraged to come as we run at different paces.

run well and stay healthy

RUNNING REPORT

Last Sat and Sun we hit the trails of Rock Creek Park and the steady tow path of the C&O, respectivley. On Sat, Ben, Matt, Max, Jake, Steve, Matias, Melissa and her sister, from CA ran 12 miles in Rock Creek for a solid, if unspectacular workout.

On Sunday, Jake took us to one of his secret training spots way out in the country in MD. Gosh Jake, and to think you found this place on your own. We hit the C&O at mile 27 and hammered out 15 miles in 1hr. 38 minutes. Not bad---------On a personal note, I am getting stronger and though the hamstring and butt muscle still moan and groan, i can at least, run through it. Pretty soon all of you will be watching my backside as you try to keep up-------------:)

Baltimore 5K

Is anyone going to run the St. Patrick's Day 5k in Baltimore on March 11th?

Indoor Track w/o Tuesday

A number of us plan to do a workout on Tuesday in Bethesda at a local INDOOR track. We run at 7:00pm...I can pick up those who wish to participate at Grosvenor Metro circa 6:45pm.

It'll be in the teens on Tuesday night so the indoor track (picture on left) will be a blessing.

Sunday Run!

A number of us are meeting at the Old Angler's Inn Sunday at 9am SHARP for a long run. I'll then drive whomever shows up to Mile 27 on the towpath and we'll all run south towards our parked cars. from beautiful upper Montgomery County to the hustle and bustle of suburban Washington. It will be btwn 15-16 miles. Old Angler's Inn is located near mile mark 12 on the towpath.

Link/map to Old Anglers Inn (pictured left) - http://tinyurl.com/2b2s23

Local Runner Passes Away

Paris Caballero, a 23 year old runner from Germantown, passed away on February 1. Many of you probably competed against him in local races. He was quick on his feet and might have given you a run for your money...he won a number of races in the DC area over the past few years. I only met him once, but it was evident that he was a great person.

"My heart has joined the Thousands, for my friend has stopped running today."
- Watership Down by Richard Adams

Vintage Race Videos

If you ever have some free time make some popcorn and check out some of these great races:

VINTAGE RACE VIDEOS