Friday, February 29, 2008
Thursday, February 28, 2008
joe, you can come and run on trails as I am sure someone else will want to join you. I think this should be a very controlled run. Maybe start off jogging for a bit and gradually build into it. considering everyone will be hungover from the night before, this might be the most reasonable route to take.
WE ARE MEETING AT THE LINE ON SUNDAY SO DISREGARD THE AMBIGUITY AT THE BEGINNING OF THIS POST
Wednesday, February 27, 2008
Tuesday, February 26, 2008
I know I sound like a destroyed record but folks, PR being the exception, would do well to really focus on flexibility, stretching and developing the core.
I was at the gym last night, in a stretching class with beautiful women(besides the point). Bottom line, is after an hr.of active isolated stretching i felt like a new man.
You guys are running hard. You need to spend as much time keeping the body limber as you do running.
I bought a rope and fitness ball for the office. I stretch, and do core work in the CUBE. This makes for efficient workout. Work and workout at the same time.
On Sunday there will be a 18-21miler( 2hr plus run). I suggest something different this go-around. Of course, i am not sure what.
I will throw out something along the lines where we start from the MD/DC line and go down Beach Drive until we hit Pierce Mill. We then circle back and run up Ross drive and encounter major hills. We run back to the Nature center and then back to Ross drive where we continue until we hit Beach drive again. We run along Beach drive and then veer left on a paved road that takes us into Chevy Chase/Silver Spring. We then run on the outskirts of the park and slowly circle back to the line. This is less than 18 but is filled with hills. For those that want more they can add on. Just an idea.
PS. please invite others to these runs. They do not have to be elite runners but simply people looking to run with others and have fun. The more the merrier.
PS2. the earlier the better for me
Watch his finishing kick in this video.
He also won the Colonial Half this past weekend in Williamsburg
Monday, February 25, 2008
Sunday, February 24, 2008
Reaves and I ended up running together for much of the race. At the beginning, it was a struggle to hold back--we were so close to a pack of 5 or 6 runners near the front, and it was tempting to go with them. The first mile (if you can believe the mile markers...) was 5:23, and we decided it was a little faster than we wanted. We settled down a little, and after missing the second mile mark, we hit mile 3 at 16:24 (interestingly enough, this was 5 seconds faster for me than mile 3 at the 10K last weekend--go figure) and felt really comfortable. At this point, we were in the top 10, with the pack still visible up ahead. The halfway point was 27:30 or so, for a 5:30/mi average, still feeling good, not like a race. I didn't catch every mile--Reaves I think has them on his watch--but I'm pretty sure several of the markers were off. Mile 6 was very tough and hilly; I definitely pushed it too hard and sapped a lot of energy from my legs. I fell off pace a little at mile 7 while Reaves kept on. Together, though, we began passing stragglers off the pack. It's always a good feeling to be moving up this late in the race. For me, the last few miles were tougher than I would have liked, but I was able to keep a reasonable pace without feeling like I was going all out. We cruised it into the finish, with me a little behind. The unofficial results had Patrick at 6th place (55:42) and me at 8th (55:48). Not bad, 5:35/mi overall--pretty close to the effort that we wanted to put in.
For me, I relearned/reinforced several things to keep in mind when racing longer distances: 1) It is very hard to hold back at the beginning, but it is a must in longer races like this; if I was truly racing today, I would have gone almost as slow as I did through the first half. 2) I need to eat before a race of this distance, especially since I ran a 4 mi warmup (today I didn't eat, and I felt the lack of energy the last mile). 3) I shouldn't blow myself out on hills in the middle of a race just to keep on pace--I would have been better off dropping a few seconds on mile 6; I probably would have made up the time (and more) at the end.
Saturday, February 23, 2008
Its like marriage, there are the good and bad days and all of the days in between. Great thing about running is one can simply ignore the sport for a few days until the love is rekindled. Not so easy in marriage.
i think i will skip the race tomorrow and just chill out and do some kayaking or a hike and enjoy some peace.
life is a roller coaster
The plan now is to start up on Monday; ease back all next week then go full bore starting next weekend. Again, I can run with my knee pain, but the goal was to take time off NOW rather than make the issue worse and take time off in mid-March. I hope the gamble will pay off. Either way, I plan to press forward with the utmost efficiency by early March. Double sessions are scheduled to start in a few weeks. The time is now and if I am to take on Cherry Blossom and Boston no-holds-barred-style, I can't delay anymore in my training. If I end up in a wheelchair after the marathon, so be it. The eyes of the red fox are hungry and damn determined.
"If you're going through hell, keep going."
- Winston Churchill
I look forward to seeing everyone on the trails/roads.
Your Obdt Srvt,
PS - I've already started thinking about the fall. I, like many, try and peak during the transition seasons of spring/autumn and have Army 10 Miler, Philly Distance Run (Half Marathon) and maybe...maybe Marine Corps on my schedule. Not to mention some short/small races.
Friday, February 22, 2008
If interested in getting some work done and asking questions and getting some feedback on the potential bennefits of sports massage, stop on by.
there will be a run from the store on Sat morning at 8:30. I may or may not be there. Jake is a no go but someone else should step up and take the lead.
Matt, Jason, Reaves, Bain?
Sunday is a wash, I think, as a group is racing in Columbia, Jake is still on the bench and I have not heard a peep from others.
Speak up now or do not speak at all_______M
Tuesday, February 19, 2008
I'm running the LA marathon next weekend with my girlfriend and need your help. It's her first marathon and we'll be shooting for 4hrs. As some background, I'm a 2:48 marathoner and have completed 4 in the past 2 years. I also ran middle distance in high school and college before getting into marathons. She has been running since high school on a more casual 5k/10k basis, completing a half marathon last year in 1:50. In other words, she is very new to this distance. I've done her 16-miler and 20-miler with her, so I have a glimpse into the emotional/physical pain she'll be in towards the end.
My plan for race day was to not register and jog alongside her. I'm doing a marathon of my own in late March, and really don't feel like paying for this one on top of that (Side note: I'm also flying from the east coast and am getting a hotel room because I'm not allowed to stay in her sorority house). I didn't think running with her would be a problem seeing as some big marathons like Boston don't care who is out on the course, but the LA marathon website states that unregistered runners will be escorted off the course.
So, I have three questions:
1.) Should I just pay the $100 and make sure I'm able to run the entire race with her? (I probably will end up doing this to make the start line and finish line logistics easier)
2.) What is a good walking break strategy - how would a first-time 4hr marathoners usually break up their walking? I've advised her to shoot for a minute of walking every 30 minutes, and one every 15 minutes past 20 miles. This is what she's practiced in her long runs.
3.) What can I do during the marathon to encourage her/take her mind off the pain? The past couple long runs when she started slowing down I think I've come across as slightly agitated and not supportive. On marathon day I want to be as helpful as possible.
Let me know via e-mail at Max.Lockwood@gmail.com
We will let you know within the week about whether we can grant you a comp entry. This time around, those who are running fastest get in for free. Others might have to shell out some dough. Either way, the team runs as a team.
Via letsrun.com poster Joel Carrier...
Greetings: I wanted to end the confusion of next year’s US Cross Country Championships which is scheduled be held at the following location:
Agricultural History Farm Park
18410 Muncaster Rd.
Derwood, MD 20855
For planning purposes we are located in Montgomery County, MD approximately 25 miles north of the District of Columbia. Reagan National and Dulles are within 30 minutes while BWI is within 45 minutes of the course give or take with our famous traffic tie-ups. Most likely the headquarters area will be located in Gaithersburg, MD. I will pass along updates as we progress forward towards the 2009 US Cross Championships. Sorry, for the earlier confusion the entire area is considered the Baltimore/Washington metroplex.
I also want to commend Thom Hunt’s Crew and the USATF for a job well done in San Diego.
Monday, February 18, 2008
Fastest/Most Famous you've beaten in a race
NCAA D-III West Regional Championships - 11/12/2005
Bush Park, Salem, OR
16 Silverman, Peter Chapman University 26:09.50
17 Symmonds, Nick Willamette 26:13.85 15
Symmonds: NCAA D3 Champ and US Indoor Champ, PRs: 800m - 1:44.54 (2007); mile - 3:56.72i (2007); 1,500m - 3:40.91 (2006)
Granted an 8K is 10 times his normal race length and he was probably just taking it easy to help his team qualify, but a win is a win.
Saturday, September 23, 2000. NYU invitational, Van Courtland park cross country
9th place: Jason Dwyer (senior) Haverford College, 26:31 8k
10th Place: Stephen Money, (sophmore) Vassar, 26:38
Jake found this one: University of Delaware, 3,000 Meter Run 02/03/01
8 Jason Dwyer Haverford 8:51.90 1
9 Jake Klim Maryland-B C 8:52.10 1
This must have been a lean at the line.
I am in no way trying to sell massage therapy to people but I will say that it does little harm to try it out and see whether it works for you.
If we can get a group or say, 3-5 people interested, I can talk to a local therapist to see about getting a special group rate. Furthermore, we can set it up for Saturday and have it conducted at the store in Chevy Chase.
Just an idea for now but I am sure you all know that regular massage and breaking up of scar tissue and getting quick and immediate blood flow to damaged leg muscles is one of the best ways to keep the engine in solid working order.
On a more humorous note------ I read Allen's running blog. He is making a claim that at age 24, he is done, through, had it, etc and he is retiring. The old man is going on to drinking and carousing and finding himself.
Good luck Allen. As soon as you get bored of this new journey you can un-retire and come back to running.
Its all about the love___________M
The field size will be limited to 25,000 athletes. Entries from athletes meeting the qualifying times will be accepted until the maximum field is reached.
Sunday, February 17, 2008
Last night did not disappoint. There was good music and atmosphere and plenty of beer.
At some juncture of the eve, all were in full bloom and dancing away. Matt Ernst looked like a man possessed as did Chris. Allen had his thing going, hands in pocket and all.
In all, it was a memorable eve. I left early so I am hoping the rest of the crew made it back in one piece.
As for training, this AM, a bunch of us met out at Difficult Run. There was the following:
Bert(Pacer). BTW---I think we should charge special admission fees for Pacers who want to join in our magical weekend runs:)
My legs were and are tired from a two day period of no rest and much standing, dancing and running. None the less, we ended up doing about 15-18 miles with some of the guys tacking on a few more at the end.
Nice run and lots of good discussion and such throughout the run.
Taking tomorrow off from running and hitting the gym for weights and stretching.
Saturday, February 16, 2008
If you want your full res pictures, send me an email at firstname.lastname@example.org
Friday, February 15, 2008
Thursday, February 14, 2008
Location will be either Adams Morgan or U St. Area. Others can and should come and join the fray.
More details later.
Wednesday, February 13, 2008
Also, there was a last minute glitch with the fee. Instead of getting in comped, we might get a 70% discount and have to pay $10. Not 100% sure yet. Will let ya know soon.
Also, Jake made a good suggestion which is, lets meet-up(Allen, thats your phrase man) as a group for a pre-race bonding session/warm-up. I plan on getting to the packet pickup at 7:45am. I suggest we meet at the pickup spot at 8:am and then head out for a 1 or 2 mile easy warm-up.
At this point, we have an army of a team racing, so the mere sight of us might be enough to disable the competition.
Jake and Reaves and others are running great. However, some are putting in miles similar to what the pros do. Unless I am missing something, very few of you if any really take time to do the body maintenance thing such as go to massages and Yoga and all the things you might think are lame or not important, you do not have time to do, etc.
All of the pros who put in the megga miles and train hard do lots of the maintenance to keep the blood flowing and the muscles limber.
Think of your bodies as being really expensive cars(the best). They need to be oiled, tuned and pampered to run smoothly.
Tuesday, February 12, 2008
My knee pain is on the inside of the top "ball" of my left knee. I felt it 2 Fridays ago while walking around after my run and I can't seem to place how/when it started...but it wasn't something that happened (at least that I felt) while running. I ran over the last two weekends fine but last Monday morning, when I woke up, my leg was stiff. I tried to run, but decided it was best to take the day off. I iced and Advil-ed. Last Tuesday the knee felt better and it warmed up quickly...it was a little worse on Wednesday morning and about the same Thursday. Fast forward almost a week later and I still have the pain...not worse nor better. It warms/loosens up after 30 minutes and I can still push hard, but my guess is that I don't want to aggravate it. I've been icing 2x a day and using heat pre-run. The pain is more severe in the morning when I wake up (no movement for 8 hours?). It almost feels like I banged my knee against something and bruised it...and I don't think that happened. If I lift my leg up and down (bending at the knee) there is sometimes a slight pop.
Again, I can run, but it can be a bit distracting. Any thoughts on what it might be or what I can do - someone on this list has to have had this pain before.? I seem to notice more today (Tues) and I will likely take two cautionary days off and see how it feels come Friday, but I invite feedback in the comments below. Thanks in advance.
Monday, February 11, 2008
My only advice is to take it real easy after a run like that. Even if you feel good. Take some time off and let the micro tears in the muscles heal. Protein and blood flow and lots of raw veggies will assist in this effort. Massage therapy and a yoga class, maybe?
Case in point. After the run, Murphy dropped me off at my gym downtown. I did some stretching and some sets of free weights(light weight and high repitition). Felt fine.
Walked a bit and stayed standing for several more hrs. Around 3:30, i felt my heel just kind of fall apart. It got real inflamed and then sore to the point I had to cab it home.
Got home and stuck the foot in an ice bucket for an hr. It was like putting a burning ember into some cold water. Totally bizar. Anyway, eventually the fire was extinguished and it seems to be fine now.
Lesson is_______Should have gone home after the hard workout and soaked in a tub of ice and then rested the wheels.
On a side note, the run yesterday tells me that Jake, Chris, Jason and big Reaves should all run 2:30 or under for the marathon. I am certainly not there yet and might not get there as I am fearful about putting in the necessary effort to take that next step. Will see.
Enjoy the beginning of the week. Vote with your hearts and not conventional thinking.
Sunday, February 10, 2008
Allen, Dwyer, Bain, Reaves, Max, Murphy, Matias, Dylan and Me met for the w/o. The goal was to run 4 x 2-mile at 5:35 - 5:40 miles...or 11:10-11:20. We warmed up for a mile + and started the workout at mile 26 on the towpath. We split into 2 big packs; Matias, Me, Dwyer, Allen and Reaves were in the first and the rest were just a few steps behind. We regrouped after each rep. Below are our rough splits (from the first pack). Note - some have argued the towpath is 4 sec slow per mile, but we had a tail wind and I would argue it is slightly downhill. Overall I would say our times were fairly accurate.
26 to 24 (1.97) =10:53
24 to 23 = rest
23 to 21 (1.97) = 10:40...From 23 to 22 we ran 5:01...I checked the site and this is actually .95 miles...or a 5:16 mile...so still fairly quick. 5:16 "feels" right, no?
21 to 20 = rest
20 to 18 (1.99) = 10:59. We tried to get this rep back under control
18 to 17 = rest
17 to 15 (2.01) = 10:50. We ran 5:25 and 5:25 even
15 to 14 = rest
Bain, Me, Dwyer and Reaves ran a 5th rep and finished four abreast in our quickest deuce of the day...
14 to 12 (1.95) = 10:25...the first mile is 1.11 and the second is .84
2+ mile cooldown
I clocked a 53:49 effort for 10 miles...excluding rest miles. The total mileage was 17+. Overall it was a great workout and even better that so many people were "in the mix".
I encourage others to post their report, splits, how they felt, which rep was easiest/hardest etc.
Friday, February 8, 2008
Found this on the Pacers website. I believe it was from Cherry Blossom last year, you can see Klim's nemesis lingering behind waiting to unleash his menacing mid-distance guy speed.
Thursday, February 7, 2008
I know next week many of you are doing the GW1oK against the vaunted Pacers. Susannah suggested that she, myself and one other run the Georgewashington marathon relay race the next day. If I did this I would skip the 10k. In any case, Jim Hage and Luke Merkel's parents have the record of 2:36, that dates back to 1989. I think each person needs to run about a 5;55 mile over 9 miles to get best their mark. This is very feasable. In any case, if someone out there is interested, this is a chance to make history.
There is lots of talent and drive here so lets not let it go by the wayside is my motto.
Since this is a hobby for most if not all of the folks here, lets put it in perspective as such. In other words, have a club/team that supports quality running for the working joe runner. What type of infrastructure and such needed to make this happen is developing.
Wednesday, February 6, 2008
Upon some brainstorming with folks about the team/club concept, one piece of criteria that needs to be met for being part of this outfit is to provide me with a one page outline of your goals and subsequent plan of attack to meet them. I will compile in a MS Word document and send back out to everyone for reference and pleasant reading.
Jake Klim sent me a nice and sweet synopsis of his current training plan and what he hopes to achieve in the upcoming year. He lists training and times he wants to meet per distance.
He also provides a nice paragraph explaining what he wants to do with the team/club, why he values it, the role he wants to play, etc. If you need an example to follow, you might have him send you his plan.
Jake, myself and others have been trying to figure out a way to bring a fun and loose structure to this club/team that addresses the vast array of talent, age groups, and goals across the big group that we have.
So far we have come up with two items that we think are a must for being part of the crew. As you know, one is attendance and two, is having all who are serious, provide a written goal that, upon completion and submission, you will be held accountable for.
No, we will not come to your house in the middle of the night and do you bodily harm if you do not live up to the standards you have set yourself. The Goals you lay out provide you and the team with something concrete to live up to. Your team-mates will also have access to this and can provide support and guidance towards meeting these goals.
WHATS IN IT FOR YOU
Of course there is the group support and friendship, improved running, etc. piece but yes, there will also be prizes to be had.
To be honest, I am not sure exactly what they will be and for what type of performance, but yes, for those that work hard, show up, improve and yes, provide some love, rewards in the form of shoes, race entries, gear and more will be provided. We are working on establishing the standards that must be achieved in order to get rewarded.
I hope this makes sense and people are cool with the PROVDING YOUR GOALS to me request.
If you are down with this, e-mail them to mailto:toMax.Lockwood@Gmail.com
please do so within the next 3 days.
Tuesday, February 5, 2008
Monday, February 4, 2008
Sunday, February 3, 2008
Friday, February 1, 2008
WHERE IS LITTLE MUNRO AND MIGHTY MATIAS?
Scott, do not tell me that the life of Actuary science is so encompassing that all you do is work, drink beer and watch re-runs of the Steeler's glory years?
Matias, come back to running. The tri stuff is, well, um, ya know...........
Though there are no by-laws or rules and regs for this club/team we are playing with, the absolute must, in order to get some goodies out of the deal, which, includes free entries into races, is that YOU MUST show up to at least 80% of the group runs or one per week. This can weekend or weekday workouts. Its more about team spirit and developing a cohesive and responsive group than simply being a speed demon and showing up once and a while to race for us. There is always the exception such as for injury or personal matters of utmost importance. Other than that, regular face time counts for much.
The context for this message is that I have received lots of requests to get into races for free, etc. This is fine. However, there needs to be some bar set for this. Simple and reasonable request is to show up to the group runs, strive to get stronger and be a positive force.