Sunday Run

Is anyone interested in running long (14 ish) on Sunday in Montgomery County? I was thinking of Violets or Pennyfield Lock. I ran there today and it was very nice. 10am?

RUNNERS WORLD AND NEW YORK ROAD RUNNERS WEBLINK

For all those who might give a darn, Iron Mike Wardian is a featured runnner on the New York Road Runners website section on the trials. He is on the same list with some pretty lofty company. Also, Gene Mitchell, owner of the Running Company chain, is a featured runner in Runners World. He is one of the few "old guys" who made the trials. Interesting little write-up.

Other than Wardian, Chris Raabe, Steve Meinelt(former washingtonian) and maybe one or two other local men are running the trials. I am going to NYC to check it out and cheer them on.

Allen, regarding your earlier post on team races, there are a ton. Veteran's Day 10K is a real good one. I think we won it last year.

_______M

Run Tomorrow

Is there a run planned for Saturday morning? Can I suggest a meetup at the store at 8:30 am? 10-12 miles for me.

Team Races???

Does anybody know of any races in the next couple months that have a team competition. I think it would be nice if we could a decent number of people from the team together in one place for a race. I am planning on running the Veterans Day 10k in November and I know this race has a co-ed team competition. Thats at least one possiblity, any other suggestions are welcome.

Allen

HOW TO MAINTAIN THE BOD.......

Please provide some of your own methods and madness for keeping your legs and joints and feet healthy and looking forward to the run. I am consolidating a list from runners around the way.

Epsom Salt Baths, the Ice Bath, the Massage, Weights and Yoga, throw out some of your secrets. The key to enjoying running is to be able to walk with a genuine smile after the race. Running until death is looking at you in the eye, does not seem to behoove the Citizen Runner.

I did my long run on Sunday and I think I saw Melissa moving out there in the Park as others milling about.

I did not get a chance to see Dane----oooops I mean Dean, speak at the store on Saturday. Anyone have anything to say about his words of wisdom?

run well___________M

Georgetown 5k Saturday

I am running it. There's no prize money or frills, but the entrance fee is only 10-15 dollars and it to benefit their team. No idea what the course is like... but a flyer for it is at the store. Company is always welcome.

Lake Winnipesaukee Relay Recap

In case you were itching to read about my Lake Winnipesaukee Relay, please fee free to click on over HERE. It is long but there are pictures!

The Things You do for Love

15th Annual Navy Federal 5K
Scott Munro (25) and Megan Sowa (24), both of Arlington, approach the finish of the Navy Federal 5K. Sowa won the women's race in 19:22.


















(c) Washington Running Report

RUN ON SUN

I want to do a 2hr. run in Rock Creek on Sun at 8:00am. Meeting place is Pierce Mill(parking and bathrooms). It is located between the Store and the DC/MD line. The run will inlcude trails, hills and some speed surges mixed in. Creative and interesting run. Good workout. Total of about 14 or 15 miles. Gatorade and Bagels after.

All are welcome_________M

Lake Winnepesuake Relay

As much as I would love to run with Dean this Saturday, I will be in New Hampshire taking part in a 65 mile relay. Usually teams of anywhere from 5-8 will run this race but I will be taking on the masses with just one partner as we hop on shuttle buses, drive our own car and do everything else that would be much easier with 8 people. But that is the fun.

Anyway, I just wanted to make the 300th posting on the G-Town RC blog.

Wish me luck.

Come Run With Dean Karnazes Saturday

Dean Karnazes will be at the store on Saturday to lead the group run. The run will begin at 9 a.m. and it will be 4-5 miles. After the run we will be handing out free copies of his national bestseller Ultramarathon Man, which you can get autographed if you would like.
Following the run, we will have a number of different things going on. We will have a question and answer session with Dean, in which we may have to hold Max back to avoid him from possibly getting tasered by the police. Runners World and Nissan will both have some things going on outside the store.
Ben and I would really appreciate it if you could make it to the store on Saturday. The more people we have out for this the better.

Allen

HEALTHY AND LEGAL PERFORMANCE ENHANCEMENT

STUFF: WHAT DO FOLKS DO?__________I ASSUME MOST OF YOU READ ABOUT ALL OF THE PERFORMANCE ENHANCEMENT STUFF THAT RIDDLES THE TRACK AND FIELD WORLD AND ALL SPORTS. ASSUMING ALL OF US NON-PROFESSIONAL RUNNERS LIVE A FAIRLY CLEAN LIFE WITH THE EXCEPTION OF ERNST AND KLIM, I AM WONDERING WHAT PEOPLE ARE DOING TO MAINTAIN THEIR BODIES. RUNNING HARD IS NOT A GOOD THING TO DO TO THE BOD SO I AM CURIOUS WHAT KEEPING FOLKS HEALTHY, FEELING GOOD, ETC. SUGGESTIONS, THOUGHTS, IDEAS, STRATEGY, ETC? BRING IT ON_______M

WORKOUT

I would like to do 800s this thurs or wed. i am open to either day. would like to start them no later than 5 as its getting dark. we can do them on the capital crescent trail as there are markers. all abilities are welcome as this is meant for anyone to improve their strength. I am thinking one mile warm up and then 8x800 with 2 minute recovery in between each one. Mighty Munro, Money, Matias, Dwyer, Melissa, Drew, Klim, Nate???????whoever................Its all love

________M

In Other Weekend News...

Here is a rundown from this weekend's races...including times from GRC folks and other area runners:

Melissa (Kitty) Tanner set a big PR in the Park's Half Marathon with a time of 1:20:21.

Vanessa Hunter finished 2nd in 1:18:31

Pat Reaves, who has been meeting on group runs, ran a 1:13 low...this must be a huge PR for him? Awesome job Pat!

Max tempo'd a 1:17 something.

PHILLY DISTANCE RUN

Chris Raabe ran a 1:05:06

Phillipe Rolly ran a 1:07:55

Kyle Smitts ran 1:08:08

Eric Post - 1:08:38

Ryan Mammen - 1:09:26

Scotch activist Matt Ernst ran 1:24:55

I know I am forgetting people, so feel free to add in comments...

LT

Philly Distance Run

Laura Turner

5k - 18:21

10k - 36:44

10M - 59:15

13.1 - 1:17:44 (5:56 pace)

Dave O better watch out.

LEGS FEE LIKE.........

Marshmello fluff and cosco brand jelly with wonder bread topping it off.(Jake's regular diet before a run) Too many runs on the asphalt along the Charles River took their toll. Taking hot yoga tonight and then watching the BOSOX clobber the yanks.

I suggest buying some Bill Rogers stuff and hanging it on your walls as its going out of business.

http://www.shopfest.com/runners_sportswear/index.htm

also, go on Jake's sunday run as its a nice alternative to the regular runs we do.

who is doing the run from the store tomorrow with MEETUP?

later_________M

Sunday Run - Riley's Lock

Jason, Wiggy and I are meeting at 10am on Sunday for a run at Riley's Lock. The high should be in the mid-70s...perfect for a mid-morning autumn run! I plan on running at least 12. All are welcome.

Let me know if you are interested.

I am watching Melissa (and $teve?) run the Park's Half earlier that morning before heading to Riley's.

Directions: From I-495, take the River Road west exit. Continue several miles until River Road turns left at Seneca Road (there is a stop sign). Turn left, then proceed a few hundred yards until Rileys Lock Road on your left (13015 Rileys Lock Road - Google Maps, MapQuest).

anyone up for a workout tonight?

2 mile warm up and cool down...

10 mile cutdown.... (start pace 6:40 and work down to 5:40...)

any one up for this? I hate doing this workout alone...

SPEED THIS FRIDAY

I NEED SOMEONE TO MAKE ME RUN FAST THIS FRIDAY(MORNING OR EVE)CANAL OR TRACK.

I HAVE BEEN IN BOSTON READING POETRY AND LEARNING TO DO GOOD(MATT, YOU WOULD BE PROUD) WENT TO HIGHSCHOOL REUNION. 20 YEARS HAS GONE BY. NO, MATT DAMON DID NOT COME. NATE ALBERT, OF THE MIGHTY MIGHTY BOSSTONES DID THOUGH. NOW MOST OF YOU REALIZE I AM INDEED OLD. HOW MANY OF YOU HAVE HIT THE 10 POST HIGHSCHOOL SPOT?
________________M

Saturday Race in Georgetown

http://www.active.com/page/Event_Details.htm?event_id=1457734

I plan on doing it. It is along the canal. 25 bucks, but they provide breakfast, prize money, raffal, and t-shirt.

Race Report - Run to Remember 5k

I decided to test my fitness this morning at a 5k race in Baltimore this morning. For some reason, my legs just didn't have it. Either that, or I am in 17:24 5k shape and my legs really had it today. I hope it's the former. I didn't know who would show up for a 7am race on a Tuesday, but the 250-125-100 cash purse brought out a few good guys. As I lined up, I saw who I assumed to be Dave Berdan and a few others that looked fast. We started off and after a quarter mile I could tell that 4 guys felt really good and I was not one of those 4. I immediately bagged any ideas of winning money. My watch didn't start so I don't have splits but the leaders said they went through in around 5:00 and I was a good 20 seconds behind. I think my second split was around 11:10 but that is a complete guess. Then the last mile was hilly and ended up on Federal Hill. I'm a little baffled how I ran 27:20 or whatever at Rockville and now can only muster a 17:24. Oh well. After the race I cooled down with a few people including a former Navy runner (Justin Mikolay). I don't remember him from college because his senior year was my freshman year. Hopefully I'll run into him again at some point and get him out on some of our runs.

http://www.charmcityrun.com/eventResults.cfm?eventID=670

Navy Invitational

I am going to watch the Navy Cross Country Invitational on Saturday morning (10am) in Annapolis. My alma mater will be there along with a number of other area colleges (American, Navy, GW etc). It should be a good race to watch, but I also plan to run for an hour or so on their nice green grounds.

If anyone is interested in watching/running, please let me know.

http://navysports.cstv.com/sports/m-xc/navy-m-xc-body.html

new workout tomorrow morning

Meet at the store at 7am. mile repeats on the track. 5:20, 5:10, 5:05, 5:00, 4:50. 400m recovery. As of now, Ben, Wilson, and myself.

TRAINING REPORT

The training run last night was good. Hard run. We did the equivalent of 13x800 with 1 minute jogs in between. this combined with 2 mile warm and 2 mile cool down makes for about 12 total miles. My toes are hurting and my hamstring is tight. other than that, i am ok. Steve(lots of)Money, Klim, Scott, Chris and this new guy, Billy, all look strong. It was a grueling run as the heat and the bugs were terrible. After the run we all looked like navy seals just emerging from some swamp.

Munro looks like he is rounding into form, as does MONEY.

Imagine doing 4 more sets of those! Your legs would not forgive you for some time. However, if you are willing and able, keep trying to slowly ramp up the distance. Your marathon times will get better.

its time for some R&R as I am out of town for a few. See ya next week__________M

Saturday Run

I will be at the store this Saturday for the first time in two weeks to do an easy run. I will have the store open at 8:15 for all those interested. I am only going 6 or 7 miles because I am running a race later on that night. Everybody else can plan how far they want to go in the comments below.
By the way, if anybody else wants to race Saturday night you should come to the Arlington 9-11 5k at 6 P.M. There will be a nice post race celebration according to the races website.

1/4 mile repeats

Tuesday evening, I was thinking 10 or 12 x 400 at 69/70ish with 400 jog recovery. Not sure of a track, open to suggestions, the Georgetown one should be empty by 6:30ish? Was also thinking of an extended cool down to get in the miles .

THE KOMEN WORKOUT

Tomorrow's run is named after Wilson for the very reason that he introduced me to it. Total pain and misery. After each of these, Wison would praise god for allowing us to survive to run another day. I say we try it tomorrow. It consists of 2 mile warm up and then 10X3 minutes on 1 off, 2 minutes on, 1 off and 1 minute on and 1 off and over and over. basically 90 minutes of hell. after though, the endorphins are chirping and you want to go home and drink and beer and think about pleasant things.

Also, is cooke coming out with us? someone told me he recently ran 2 hrs and survived. c'mon cooke. you are achieving enigma status. on every run people say "ben once ran such and such a time" I think to myself, this is true but it was light years ago. Will the real ben come out and play_______M

Friday - Old Anglers

Not to clog up the blog, but Joe Wiegner, hereinafter known as Wiggy, and I, plan to run on Friday at 6:30pm from Old Angler's Inn along the canal and some trails. If anyone in MoCo or elsewhere would like to join, let me know.

I'll also be there on Saturday whether we meet at the store or the "line".

FARTLEK RUN ON WED OR THURSDAY

I need some dudes to run a fartlek run on Wed or Thursday at 6 or 6:15 from the store. Don't care who so long as they are game. Money, Munro, Camacho? What about Wilson? I can ask him if he will come out to lead the charge. It would be nice to get a pack so as to have a diverse array of speeds and efforts going all at once. This way everyone has a partner to run with or be pushed by. Jason, Allen and you other young dudes who want to achieve greatness, you need to get Wilson to lead you out and push the pace so that you are near death(only way you all will reach your potential)______the world according to MAX

LOCKWOOD REPORT

I ran a 1/2 marathon at marathon pace yesterday. Not an easy course. It was on the Mt. Vernon Trail, which twists and turns and is hilly. Solid race and there were some very good runners to push the pace. Wardian came out and ran his third race in three days(i must commend his recovery ability. Totally awsome. I did what I wanted and it capped a 40 mile 3 day stretch. Ran the whole thing very comfortably at 6 minute pace. Legs are strong as its a matter of making sure I do not tweak any muscles.

BTW_______Timm, take it easy on your workout today. No use coming back too fast and re-injuring yourself.

Having fun out there and enjoying myself. Also, did anyone see Lagat win the 5ooo at the worlds? Totally great tactical effort on his part.

Chicago and Training Times

I've met many of you, but others I still haven't gotten a chance to run with yet. After a three month stint with IT issues - I've been running for about a month now and loving getting fit again. I'm a high school teacher and coach, so my schedule is busy, but I'm really looking forward to training at a high level again. At 26, I miss running personal bests and want to put up a strong marathon time. I do travel many weekends to North Carolina where my girlfriend is a college soccer coach. I might be able to do weekday tempo runs or interval workouts. I also have Saturing morning invites, but I'm interested in doing 10 miles on Saturday evenings around 6 in the evening. In addition, I would love to meet up for long runs of 16-20 on early Sunday mornings (8 AM) or when it gets cooler - I wouldn't mind the afternoon. I live in Montgomery County - but I'm looking at running down in Georgetown at least once a week. I love running in DC - it helps me stay balanced with the life of a teacher and coach. Matias has also really inspired to going after some of my dreams that I have deferred for a while with my teaching and coaching responsibilities. I'll probably run Chicago (or part of it) since that's where my family lives, but I'm really going after getting ready for few Florida races in the winter months and a March Marathon - VA Beach or National, perhaps? How's the training going for everyone?

-Nate

1/2 mile repeats

tomorrow: 8 x 800 at 2:25 pace with 800 recovery at 3:30. one mile warm up and down. On the capital crescent. will leave the store at 6:30. would love some company as this is my first attempt at a little workout.