Saturday Run

I talked to Coach Carr and we plan to meet at the MD/DC line on Beach Drive on Saturday morning at 8:15 for an 8:30 start. We'll hit some trails and some asphalt.

Please reply in "comments" so we know who is coming and who to wait for.

Unless there is a strong desire to meet at the store...?

Friends of W & OD Race Report

Vanessa Hunter and I raced the Friends of W&OD 10k on Saturday. It was held at 6:30 PM, so the sun was blazing. I knew it was going to be a struggle when I heard someone on the starting line say that it was 90 deg, but that didn't stop me from going out in 5:26 (oops). I felt strong for the first half, coming through in 17:33 behind Vanessa and Tebya Nasir. Once we hit the turn around we were heading straight into the sun. It was not pretty. My second half was 19:25, but, oddly enough, nobody passed me. I guess everyone else was hurting just as badly. Tebya ended up winning in 35:54. Vanessa was not too far behind in 36:15. I held on for third in 36:58. All in all, a good showing for GRC!

Water Running

I haven't run for a week but have been stretching, icing and taking Epsom Salt showers (huh?) to combat whatever problem I have.

I went water running yesterday in my pool. For those who have never been, I would argue this is the best form of cross training. You basically "run" in water over your head, slowly crawling along as if you are doggy paddling.

I had the same injury I have now as a junior in college and didn't run for three weeks. I water ran everday and come the conference meet, PR'd in 3 events in 2 days (including the 400 and 800). Never would I have thought doing something besides running would have such a positive impact while racing. The nice thing is that at the end of the workout your cardio is up, but your legs don't feel like they've done a thing. You can push like hell and your legs don't quit on you. In addition, your arms also get a great workout. The bad thing is that my 20 minute "run" yesterday felt closer to 40 minutes...time slowly ticks by and it can be very boring. Plus people in the pool think you are somewhat crazy. If you ever thought treadmill running was a bore...you ain't experienced nothing yet...

PARTY

All,

I am thinking it might be best to postpone this bash for a few weeks. What about August 18th?

Items looming----------

I have to fly out to Wyoming for work on Sunday. I have been asked to be on call for a budget crisis we are working on at work for Sat, I am at work as we speak and it is supposed to rain tomorrow. All of this and I don't think I will have time to prepare, pack, do errands, etc. Too much to do and no time.

please forgive

M

Video of DCRRC Mile Race on 07/25/07

Look out for the light blue GRC singlets (Luke and Christiam) and coach Klim running across the field.



Results:

Elite Mile
1 Bert Rodriguez M 27 Arlington VA 4:24.1
2 Jorge Medina M 22 Falls Church VA 4:29.2
3 Joe LaMonte M 27 Arlington VA 4:32.2
4 Luke Merkel M 23 Washington DC 4:32.9
5 Randy McDermott M 35 Bethesda MD 4:34.3
6 Christiam Camacho M 28 Bethesda MD 4:36.0
7 Monte B. Hawkins M 30 Falls Church VA 4:44.9
8 Douglas Carl M 31 Arlington VA 4:46.1
9 Mark Barela M 28 Santa Fe NM 4:50.8
10 Chris Farley M 31 Arlington VA 4:57.0

Race report under the comments...

ITS ABOUT IMPROVEMENT

Went out from the store yesterday at 6:15. Group of folks who wanted to do an easy run, ran with Allen. Myself, Scott, two new guys and Matt Ernst(oh my gosh) went out for a fartlek run.

MOONRO looks to be hitting his stride. We did 10X2 minute on and 1 offs with 2 mile warm up and cool down. MOONRO really started to take off in the middle and pushed the pack. This new guy, Billy hung right in there, as well. "OLD MAN ERNST" pushed himself to the limit and will be running 38 minutes 10ks by year's end. As Wilson taught me, the only way to get better is to train hard and make it so, that at times, you feel like you are near death.

I am finally feeling like i can run everyday without too much hesitation. TIME to ROLL and throw caution to the Wind. Next real test is Leesburg 20K .

LIFE IS SHORT---------GO

Saturday Run

We will be running from the store this Saturday morning. The plan is to be out the door by 8:30, with the store being opened at 8:15 a.m. It looks as if Max got his workout in yesterday so almost everybody will be just getting an easy run in. It also looks like it is starting to creep up near 90 degrees again, so we should probably stay in the shade for as long as possible.
I am guessing that most people will probably want to go for about an hour, with some people going less and some more. I will probably go anywhere from 40 to 90 minutes depending on how I feel. Hopefully we can get some new faces out this Saturday, maybe even a woman or two from the team.

Allen

Max's Party?

Max are you still having a party this weekend?

If so, what are the details?

Rockville Team Results

We got handled BIG TIME by Baltimore, The Evil Pacers and even HC Striders! As team captain for this race, I will resign and walk away with my head down...

In all seriousness, I think we ran very well. Falls Rd had an awesome team and this race serves as a microcosm for how competitive the DC area is.

1. 131:46 FALLS ROAD RUNNING (26:22)=================================== 1 24:27 John Bitok M 27 2 24:39 Dave Berdan M 26 3 26:37 Will Knox M 22 4 27:52 Julie Culley F 25 5 28:11 Phoebe Ko F 24 2. 134:48

PACERS/BROOKS RACING TEAM(26:58)=================================== 1 24:54 Sandy Roberts M 19 2 25:06 Jorge Medina M 22 3 25:19 Michael Wardian M 33 4 29:36 Katie Nowak F 26 5 29:53 Kerry Meagher F 23 3. 140:01

HOWARD COUNTY STRIDERS O (28:01)=================================== 1 25:52 Randy McDermott M 35 2 25:54 Dustin Whitlow M 21 3 26:05 Izudin Mehmedovic M 22 4 29:32 Feng Sun F 38 5 32:38 Laura Walls F 21 4. 140:19

GEORGETOWN RUNNING CO (28:04)=================================== 1 24:50 Christopher Raabe M 28 2 25:12 Wilson Komen M 29 3 25:32 Joe Weigner M 25 4 32:07 Dawn Sell F 24 5 32:38 Megan Sowa F 24 5. 147:39

FALLS ROAD RUNNING RED (29:32)=================================== 1 27:36 Andy Carmer M 22 2 28:55 Joel Brusewitz M 28 3 29:14 Terence Baptiste M 23 4 29:31 Christine Ramsey F 24 5 32:23 Jen Lazuta F 22 6. 148:48

POTOMAC RIVER RUNNING (29:46)=================================== 1 25:38 Ray Pugsley M 38 2 27:12 Sean Bernett M 20 3 30:14 Cathy Pugsley F 38 4 31:32 Jeanette Dumbrell F 38 5 34:12 Bill McNary M 35 7. 179:33

CARDOZO CRAWLERS (35:55)=================================== 1 29:39 Sam McFerran M 31 2 30:42 Ben Geman M 34 3 37:27 Melissa Waage F 28 4 40:28 Marcus Jackson M 38 5 41:17 Lauren McGarity F 30 6 (41:30) Michael Myers M 52 7 (43:29) Kevier Fontanez M 27 8. 210:14

MCRRC-HUMID (42:03)=================================== 1 29:33 William Orndorff M 17 2 33:45 Trevor Myers M 38 3 38:19 Kaleb Duelge M 15 4 53:33 Darci Duelge F 38 5 55:04 Erin Linton F 36 9. 219:54

GENE BLAZERS (43:59)=================================== 1 37:42 Doug Auld M 43 2 40:41 Eugenio Abente M 24 3 41:03 Jennifer Wichterman F 26 4 42:01 Jim Inglese M 45 5 58:27 Henrike Veith F 24

GO TO A DOCTOR

JAKE

also, I need someone to train with on Wed for a hard workout. My legs finally feel 80% normal on a regular basis. I want to prepare very seriously for marine corps marathon and need someone who is shooting for a fall marathon to do some hard fartlek workouts on the C&O on wednesday eves. 10 miles of pain will make you into a 2:30 marathoner. let me know. M

RACE AND TRAINING REPORT

GREAT REPORT JAKE. I know your mom is wise and such but you might want to see a doc about the shins. ice and advil are ok but only will reduce swelling as opposed to address the real issues(whatever that might be) there are tons of good running doctors in the area. if you need a referral, let me know.

The race, from my perspective was a blast. It was great to see the ever mysterious Wilson come out for a cameo and Chris Raabe emerge from a solitary car in some random parking lot, to join in as well.

I ran a conservative but solid race. All of the mountain running in Vermont has made me strong but done nothing for speed. I will give it another month of injury free training to really put the motor to the test. Good thing is I never felt fatigued and finished with a 5:17 last mile after 3 middle miles of about 5:43ish pace. I was kind enough to let BIG MONEY and MOOOONRO mozy on ahead of me but this is the last time:)

Matt Ernst, it is time for you to stop talking about getting old and buying everyone snacks at the bar. We will work on making you faster so that you can beat some of those other master guys.

Allen, we just need to give you some type of "mean streak" in your bones and you might be able to start winning some of these races.

As for training, I was under obligation to meet and do a 21 mile run at 8am today. Went to bed at 2:15am and woke up at 7am and headed out and did the run. Solid and with little effort. The legs are finally getting back.

Words of wisdom(that i never practiced). Listen to the body. I got injured at last year's Marine Corps Marathon and it has taken me more or less 8 months to get to the point where I can run 3 days in a row.

Someone once told me that the body always wins and now I believe them.

---------------M

The Day After the Storm

I haven't seen the results yet, but it look like we had a really good showing last night. I was satisfied with my performance, but I think my shin might be a casualty. I can't remember when it's hurt this bad. It doesn't have any affect on me while racing...only after and of course during training. I don't think I'll run today and, under my mother's instructions, will ice 3-4x a day and take cocaine...errrr advil for the pain. The weather, I thought, was still warm...certainly not as bad as year's past.

ROUND UP

- I know that Matias ran a PR...not bad for a guy training for THREE different sports at the same time. I heard it was a sub-27 minute effort, right?

- Allen Carr, IMHO, ran his best race of the year/season. 25:45?

- Dwyer ran what he wanted to run...seems like a good start for the "Road to Boston '08" 5:20 pace?

- Wiggy is sneaky fast and seems to get faster the less he runs! He will really be a factor once he gets some mileage under his belt. 25:30s

- $teve ran 27:30...almost half a minute faster than his last 8k.

- "That Guy" Matt Ernst ran 32 low...as did Megan.

- Scott was somewhere in the 27s too...finally he is getting back into the game.

- I heard Dawn ran a stellar time...again, no results yet. 31 minutes?

- Dane ran 30:07...a HUGE PR!

- Max was somewhere circa 27:50

- AND across the river, Christiam PR'd in the 800m. His 2:06 (31, 62, 1:34) should be a huge mental/physical boost as he attempts to PR in the mile run on Wednesday. I think he'll run 4:38ish.

I'll post my "official" race report under comments later...how about you?

PHOTO FROM SOME OTHER YEAR

Saturday Nite

What time and where is everyone meeting? Is parking up there an issue?

ROCKVILLE INSTRUCTIONS

To everyone on the list (several threads below) who hasn't already entered the standard way (like Steve Money), please email Jim Whitnah (jimwhitnah@aol.com) your address and age. Everyone can then sign the waiver on race night as he'll have it copied at the bottom of the race sign-in sheet. Thank him for the invite!

The invited runner room will be in the same room as last year - in 20 Courthouse Square in downtown Rockville. Courthouse Square is the brick-paved road on the southern edge of the race staging area.

For additional race info - http://mcrrc.org/races/TwilightRunfest/

Post Race Gathering

Since the whole gang will be together, why don't we take the post race party to Champions (2 miles away)

Champions Billiards
1776 E Jefferson St, Rockville

REPORT FROM VERMONT

went running up hills in West Glover, Vermont today for 2 hrs. If one can train out here full time they can get into great shape. Totally awsome. No distractions, no starbucks, no resume talk, no cars, all love.

Jake and all, its time to roll. I can meet at the line or the store. Variety is good for the mind. trails, c and o, etc. wherever. Let's get people to weigh in and go forward. For those 30 of age or under, time is now to go for some sort of PR. Focus and keep it simple.

I am thinking of starting of running camp up this way. Any takers for instructors? M

Training Reports

Glad to see so many of you at the store on Saturday. Looks like people are starting to get into good shape and move away from the aches/pains of spring marathons, tapered/peaked weeks and past injuries. We'll have over a dozen (!) runners at the Twilight Meet...so the GRC will be well represented.

I'm curious to know what people's goals are for Twilighter and other races? What are people training for and how has the training been going?

ME: I've been out of the loop a little bit and ran my first standard mileage week last week (60 miles) The weeks before were 25-35 miles with 2-4 days off...simply trying to get my legs back after the marathon. I still feel sluggish, as if something is missing from my legs, but I guess that will pass. It might be the heat and/or post-marathon gout. The goal is to run Rockville to "see where I am" and build from that. I need to have an end goal (race) in the horizon to shoot for and as of now that race looks to be a half marathon in mid/late fall. After Rockville, I'll start a new "battle plan" and start working my way back in shape. The 7 mile Falmouth Road Race next month will be my next BIG race. I may also race a 3k on the track in early August and some other smaller races. Since I started running in earnest and keeping track of my mileage, I've averaged 57 mpw (including weeks of 25 and 94) for the past 12 months. I plan to stay above that number as I train through the fall. After the fall half, I'll go back into "Operation Maintain" during the winter...where Christiam has to (not literally!) pull me out of bed and get me out in the cold pre-dawn darkness for runs. I'd like to run a lot of the spring races next year that I missed this year.

Should we still meet at "the LINE" every other Saturday, or is the store simply a better location for everyone? I am going to get back into Sunday long runs (no more than 15) once the weather cools and once I get over my "gout".

What about others? Goals for Rockville? Goals for the summer? Upcoming races? There are about 30 people on this message board, so it'll be interesting to know what all of you have in mind. Just want to generate some chatter....post your "comments" below.

run well,

klim

TRAINING REPORT

I am sorry not to be able to make it to Matt's house and debate running strategy and politics. I am heading to the Northeast Kingdom of VT to run up mountains and see the family.

Today, myself, Jim, Ben, Dylan, Pavel, Martin and .....please forgive as I have forgotten the young woman's name who came with us, hammered a workout. Nothing shabby. Jim Hage, at age 49, still runs like the wind and low and behold, little Cookie looked like the Ben of old. His form and movement were effortless. Good to see him out leading the charge, again.

My hamstring is tight but what else is to be expected.

It seems everyone else followed Big Money on one of his Rock Creek/Glover Archibald runs.

There was even a Chris Raabe sighting, though albeit brief, as he is rumored to have somehow dissapeared into the woods in the middle of the run.

For the next weekend run we can do it in Jake's little playground out Bethesday way.

later, M

Sunday Night---6 PM

Hey All,

I've talked to a few of you about stopping by for burgers and beer @ 6pm my house....3040 University Terrace, NW, DC. Just to get an approx. head count.....All are welcome.

Matt

SAT RUN AND TRAINING AND MORE BS

Who is coming out this Sat? So far I have Money, Munro, Hage, Lockwood, Pavel Frelich, Martin Lanz, Camacho and Cooke. Others? What about the boys from Bethesda, Klim and Dwyer?

Yesterday, Money, Devin, Merkel and I did a killer workout in the steam along the Canal. 2 mile warm up and cool down and then 10 2 minute on 1 off sets for a total of 9 miles. The old man(me) ran those young guys into the pebbles and stones. Felt good:) Life is short.

BTW----Cooke, yesterday, Wilson reminded me that you need to get your butt in action and start training hard again. You can't keep relying on "I was an all American" that was some time ago. No more running the 25 minute runs with the "all comers" on wednesdays. Its time to push it and throw caution to the wind. You can reclaim your crown, if you want it bad enough.

Max's motivational speech----------

FINAL Rockville Twilight Team

Anyone else?

Please e-mail me (jklim007@yahoo.com) and let me know if I've missed you...I am sending this into the appropriate people in the next couple of days.

Rockville Twilight Team

Men
Allen Carr
Max Lockwood
Jason Dwyer
Jake Klim
Steve Money
Joe Wiegner
Matias Palavecino
Scott Munro
Matt Ernst
Christopher Raabe

Women
Dawn Sell
Megan Sowa

SAT RUN

We are meeting at the store this sat at 8:30am for serious fun and run session. There will be a solid group. some of us will run a workout and some a long run. I will bring some Gatorade. Someone else, might consider bringing some as well.

Time to roll

M

Ran 18 miles yesterday with no pain. felt good. it is nice to be able to regain some confiedence. the leg(knock on wood) is much better. looking forward to long/strong runs of 18-20 miles. will be meeting at the store again this sat at 9am for a solid workout. long run with surges. those who want to take their time with something easy, are welcome. its about teamwork and working togthether.

stay hydrated

M

SPEAKING OF REFOCUSING

We had another solid group at the store today. Myself and Jim went and did 800s on the capital crescent while others did long runs on the canal. Hot and humid conditions makes ideal toughening up training. Its time to roll. I am focused and can run with only lingering scar tissue in the butt and hamstring to hinder me. All of you guys will be breathing in my dust, before too long:(

I am meeting with Steve(right on the)Money and Scott(soon to be winning many 5Ks) Munro and who ever else wants to join, at the store at 6:00PM this Wed for a killer workout. Its too bad Wilson is out of action. He used to lead these wild fartlek runs in the summer heat. We would all try our best to stay with him and would die off one by one. We all got much better, though.

Keep up the good work all and drink lots of wawa.

M

refocusing

Hey folks,

What are people's tenative plans for what you are gearing up for next, and the stepping points to this?

I see a bunch for the rockville meet. Are we still forming a squad for army 10 miler? Beyond this?

-jd

PARTAY

THE PARTAY IS ON THE 28th. IT STARTS AT 6 AND ENDS WHEN JAKE PASSES OUT. THE NEXT MORNING I AM RUNNING A HALF MARATHON THAT I RUN EVERY YEAR IN POTOMAC, MD CALLED THE RILEYS RUMBLE. ITS THE TOUGHEST HALF AROUND. GREAT WAY TO WORK OFF A NIGHT OF DEBAUCHERY.

3420 16th ST. NW. THE DISTRICT. DIRECTIONS WILL BE POSTED ON THE DOOR.

BRING FOOD,DRINK AND LOTS OF LOVE-----------------

M

RUN THIS SAT AND RUNNING UPDATE

We are definately doing the run on Sat. Meet at the store at 9am sharp. Ben or Allen, can you open the store? I think Philippe is coming as is my buddy Paul Rades and maybe Jim Hage and whoever else.

Its time to throw off the gloves. I did a little fun race i do every year on the 4th, yesterday in Fredericksburg, VA. Nice place and nice little five miler. I go up to battle an age group rival of mine, Matt Boyd and also duke it out with lots of locals.

Anyway, Ted(ever stoic and serious)Poulos was there as was superstar, Ryan Deak. There were also scores of highschool kids who's parents I know. Anyway, at the begining of the race, one of the kids comes up to me and says, are you Max Lockwood? I said yes and then he replies, "I'm going to whip your butt(or something to this effect). An ominous start to a 4th of July race, to say the least--- Well, the gun went off and Deak charged out to the lead with about 10 high school kids chasing him. However, mixed in the pack was Ted Poulos! I said, there is no way Ted is going to beat me. Well, I hit the mile mark in 5:17 and there is no way I am in that kind of running shape, now. Anyway, Ted was hanging in there and though I kept him in view, he managed to beat me. This will not happen again. Its time to stop whining and get faster.

At least I won an American flag baseball cap and a paperweight.

later--------M

RUN THIS SAT AND BLAH

MEET AT THE STORE AT 9:00.

ALL COMERS AND ALL SPEEDS WELCOME. CONSISTENCY AND DEDICATION ARE WHAT MATTERS.

DANE, STOP TRYING TO BE DEAN KARNAZES!

AS FOR THE PARTY

I WILL WAIT TO SEE HOW MANY PEOPLE ARE UP FOR THE 21ST VS. THE 28TH FOR THE PARTAY. FOR THIS EVENT, MAJORITY RULES.

LOVE x LOVE=LOVE2

M

RUNS

I THINK I WILL BE AROUND THIS WEEKEND. PROVIDING I AM, I WANT TO DO A RUN LIKE LAST SAT. OTHERS INTERESTED?

BTW----I WAS TOLD TO HOST A PARTY FOR EVERYONE. I AM THROWING OUT SAT THE 21ST AS THE DATE. PLEASE LET ME KNOW IF THIS WORKS SO I CAN CONFIRM.

LATER

M