Thursday, July 31, 2008
None the less, folks have inquired and I want to set up the Georgetown Running Company Store as the official meeting spot at 7:15am for those who need a lift or want to follow us out there. On the carpool front, I think I will need some help. So, if anyone has a car and wants to take some people out there, let me know.
Otherwise, either meet at the store on contact me directly regarding how you want to get out there, etc.
Our place is in Takoma, DC (just below Silver Spring and a little under 3 miles away from "the line"). The closest metro is Takoma on the red line, which is about 5 minutes from the place. If you get off of the metro, head under the metro(make a U turn once you exit) on Cedar St and stay straight until you hit Piney Branch. Take a left onto Piney Branch and we are at the very next corner. I would say to look for the house that looks like a barn, but a lot of the houses in the area fit that descrption.
The address is: 6833 Piney Branch Rd NW, DC 20012. There is also plenty of street parking right outside.
Leave a comment below if you have any questions.
Robert Wade M 26 Arlington VA 8:45.9
Willy Viviani M 26 Arlington VA 8:46.4
Jake Krong M 24 Vail CO 8:49.0
Bert Rodriguez M 28 Arlington VA 8:59.8
Randy McDermott M 36 Alexandria VA 9:16.7
Tony Viviani M 23 Arlington VA 9:21.3
Brendan Brown M 25 Falls Church VA 9:29.6
Sean Prinz M 23 Wantagh NY 9:36.3
Jake Green M 23 Falls Church VA 10:08.3
Ian Clements M 44 Alexandria VA 10:12.6
Bert Rodriguez M 28 Arlington VA 4:21.6
Willy Viviani M 26 Arlington VA 4:22.9
Robert Wade M 26 Arlington VA 4:23.3
Scott Anderson M 34 Washington DC 4:24.1
Jake Krong M 24 Vail CO 4:25.5
Sean Prinz M 23 Wantagh NY 4:30.7
Tony Viviani M 23 Arlington VA 4:36.1
Randy McDermott M 36 Alexandria VA 4:38.1
Geir Lie M 27 Washington DC 4:48.1
Luke Merkel M 24 Washington DC 4:48.5
Meet 7:50, get moving by 8.
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It was during the run this morning that it became crystal clear why I run and have for some time. Whether in the minds of some, this makes me a "real runner", it really does not matter.
For the first time in over a year I woke up this am with a desire to run early on a weekday. I have been blowing off early weekday runs for a long time but for some reason, I woke up early this morning with a desire to throw on the shorts and hit the roads.
For me the run is a ritual like experience. Running gives me a chance to express a piece of my humanity that no other activity does.
I Woke up at 5am and looked at the window and saw a glimmer of dawn coming. Got out of bed and put on some vintage Public Enemy and began to get psyched as the powerful voice of Chuck D resonated throughout the apartment. Put on the coffee and began to feel it. Drank two strong cups of coffee as the tunes switched to a more mellow but equally inspiring John B Good by Peter Tosh.
Put on some random pair of red shorts and hit the door. I started down Newton St in a shuffle as my big toe and hamstring injuries needed to loosen up and begin to cooperate.
Hit Pierce Mill and headed to the the trails that I have been running for years. Ran and ran and started to feel good. It was during this particular run that so many positive memories started to come into the brain. I have vivid memories of running with reckless abandon on these same trails 8 years ago with my buddies Bill Lickert and Josh Busby. I remember running around these parts with a younger Steve Money and this guy Hugh Owen and Alex Filides. We would meet at Fleet Feet in Adams Morgan and just run for hrs on hot summer evenings.
After some time, I found myself back at Pierce Mill and instead of heading home, I attacked the Ontario Rd hill heading up towards Connecticut Ave. I felt the power and juice flowing through the legs. This feeling is the best a runner can have(in my opinion). I moved up the hill easily and took a left on Connecticut where I headed to Cleavland Park and then to the Zoo and then just kept going all the way to DuPont Circle. I took a left at DuPont and headed down Mass Ave and over to 16th St. where I bolted left and ran up to my house.
During the course of the run, I saw people I knew all over the place. I smiled and said good morning. After a while, DC becomes rather small.
All throughout the run I was keenly aware of my body. Everything was working in unison. The legs, the arms and torso were complimenting each other and this is a great feeling.
I never bother to bring watches or such on my urban runs as I have run every inch of the city and realized today that running has allowed me to see and appreciate all of nuances of DC that I would never have been able to do without running.
Upon conclusion of the run, I stretched and put on the Kid Rock song All Summer Long and smiled and spoke with some my neighbors about life in general.
I know, I know...you're probably all sick of me reporting about San Diego. But I've been here three times in the past three weeks. This latest trip brought me out Monday morning. Times like this I really do live in three cities: San Diego, Miami and DC. Anyway, on Wednesday I was able to get out and run one of the City's most famous cultural icons, Balboa Park. Peter Silverman has some fond memories of this park so this report goes out to him.
Balboa Park is the nation's largest urban cultural park and is spread over 1,200 acres in the heart of San Diego. It's labeled a "cultural park" because of the sheer volume of intellectual institutions that call the park home: 15 major museums, numerous performing arts amphitheaters, urban gardens, the world renowned San Diego zoo and various fields, lawns and courts, for most customary sports (they also have a Velodrome for cycling).
The park dates back to 1868, when civic leaders dedicated a 1,400 acre parcel of land that awkwardly sat atop a shrub filled mesa parallel to where the City's downtown area is today. Back then it was known simply as "City Park." The name was changed to "Balboa Park" in 1910 when a contest was held. The winner chose the name in honor of the explorer "Vasco Nunez de Balboa" who was the first European to see the Pacific Ocean (from Panama). Since the Park had splendid views of the ocean (now mostly obscured by urban development), this name made perfect sense.
The park is a quirky jumble of soft trails, hard cement, concrete and paths. Everyone and anyone can be found here weeknights enjoying San Diego's famous sunsets, playing sports or frolicking in the idyllic romantic setting.
Miles run July 30th: 10. A very, very easy recovery run.
Wednesday, July 30, 2008
have had my sights set on a new and big PR for a few months now. I will be the first to admit that my racing this month was not 100% conducive to getting a new and big PR but that’s life.
To be honest, I am a little disappointed right now. This recap may get bigger later but I don’t have it in me right now. You see, I did not set the new and big PR today. For whatever reason, around mile 11, my stomach turned against me for one of the first times ever. The power drink on the course made me almost throw up, so surprisingly so I actually said: “What the hell was that?”
This was disappointing as everything was going to plan until that point. And it was the first part of the marathon that was the most difficult. First were four miles of screaming downhill. Then miles 6 to 8 had a large uphill (at 6,000 feet of elevation, mind you). After that it was 5 miles or so of nice gentle downhill which I normally would love. However, after the near vomit issue I could not get on track. I was trying hard to run 6:20 miles and all I could get were 6:25s.
When I did miles 17 and 18 in 6:51 and 7:10, I knew it was not my day.
I made the decision to pack it in and run a respectable time. However, with each mile, my energy ebbed. I won’t blame the heat or the sun. For the most part I was running in shadow (which was also in perfect synch with my plan. Running the times I wanted at that time of day, kept me in the shade until mile 23). I just plain and simply did not have it. Maybe it was my needing to get up at 2:30 AM to be at the bus at 3:30 to get shuttled out for the 5:30 AM start. Maybe it is the stress of beginning a new career. Perhaps it was my triathlon or my pacing effort last week in Philly. Regardless, it does not matter.
However, while I am extremely disappointed, I am also happy. As they were not accurately measured for certification, I would never count them, but I set new PRs in the 5k, 10k, 15k, and half marathon (and I am guessing every other distance in between). And not by a smidgen. I crushed them all.
But it is the fact that, after deciding my day was done and my time kept slipping away, I dug very deep to make sure I got the absolute bare minimum of goals I have set for all my marathons from here on out that aren’t ridiculously hard to begin with: to run a sub-3. With my needle on empty I pulled in to the finish in a 2:59:14 or so.
That makes 7 straight sub-3s for me in races I was trying to do so in (my pacing effort at Carlsbad and the first of my two Boston Marathons in one day do not count) and a BQ in 17 of my last 19 marathons.
It was a very wise person who said “Anyone can run when they feel well. It is doing so when you don’t, that is impressive”.
So I will take solace in that and realize that even a bad day running is better than a good day at work!
I finished 17th and 7th in my age group. I hate my age group! :)
Here are my miles:
5:50 (5k in 17:38)
6:44 Start of big hill (10k in 37:40)
7:21 Big hill
6:55 Tail end of big hill
6:11 (15K in 58:30)
6:36 (stopped to pee)
6:24 (1:23:30 half)
6:34 (dropped Gu; stopped to get it)
6:38 (hill; was quite pleased with this split actually)
6:51 (WITH a downhill: Now I knew race was over)
p.s. I don't talk about my personal life much but this was a bitter pill to swallow as I was dedicating this race to my Aunt Rita who succumbed to cancer Tuesday night. I have no doubt she is the one who helped me dig deep and get the sub-3.
Tuesday, July 29, 2008
As for why some people are fast, etc. 90% of its genetic. In that respect, its simple. Running is no different than any sport in that regard. When I played soccer and basketball I was always put in the position that required lots of running and endurance. Point guard or center mid-field, etc. I was good at these positions because I just was. I have good hand eye coordination that is just natural. I think the same applies to running. I do not have to run a great deal to just do it ok. I know some guys who run 65-70 miles a week to run a 16 minute 5k. That seems like too much work for such a feat. If doing that makes you a "real runner", I would say the criteria for "real runner" should be re-evaluated. Perhaps running to that extent for such an achievement is more a sign of being a "compulsive/driven runner" rather than a "real runner". In any case, that is a subject for another post. I will say that too much of the darn sport combined with simply getting older has broken me down a bit and in retrospect, I can say that I got carried away with it a bit over the years. None the less, I still find running and overall fitness, a nice complement to my life.
With all of that said, all runners can improve to meet their own goals and objectives, no matter what they might be.
Personally, I have more admiration for the weekend runner dad or mom who makes it out and runs a 60 minute 10K and nearly collapses in exhaustion with their kids watching from the sideline. These are my heroes simply because the effort and sacrifice made to make such an effort is more so than those of us who are single and have time to dwell on our running/personal lives, etc. to such an extent.
The aforementioned mom/dad non-competitive elite runner population is also the one that makes up the majority of the "real running" population in the DC area.
For every speedster who was blessed with quick wheels like Jake, etc. there are 50 other "real runners" out there just moping along trying to stay fit and and make running a positive compliment to their stressful lives.
For all of you guys/gals in your 20s who run like the wind, your 20s will go and other matters take over and then eventually, you might end up like one of those 60 minute 10k moms or dads.
In your 20s its hard to see that your body and such will change. It will though. I can remember 26/27/28, etc. like it was yesterday and now I am 38. I tried in vain to make time stop but it would not. Things are really no better or worse but simply different. Once gains perspective.
Time flies when you run and are having fun.
I will make sure water is available at the store. If people want Gatorade, they should bring their own. Also, bring a towel.
To piggy back on the notion of having an after run coffee or bite to eat, I think it would be easy to hit the Dean and DeLuca across the street and one block down. They have a nice outdoor but shaded area to sit and chat. Furthermore, historically, it is where bike and running clubs have gone to schmooze after their weekend workout. NOTE: This is not a place to get pancakes and waffles and such but more a place to grab a muffin or bagel, some coffee and shoot the breeze.
As for the Sunday run, I throw out Difficult Run due to fact that we have not gone there in a bit. Furthermore, I have asked a few others to join in who live out that way. Please bring water or Gatorade if you plan on coming.
The Saturday run begins at 8:30am and the Sunday run at 8:00am.
take it easy and stay cool.
Two track events this week.
Wednesday, July 30 2008, 6:30pm - 8:00pm
1 Mile & 3K Track Championships
Location: Wakefield High School in VA
Friday, August 01, 2008 - Bethesda
Go For The Glory Track Meet
7:30pm 0.25mi & 0.5mi young run (YR)
7:45pm 2mi (CS,JP)
9:00pm 400m, 1mi races
Dust off those spikes and head for the Go for the Glory Track Meet at Walt Whitman High School in Bethesda. The .25 and .5 mile Young Runs start at 7:30pm. Then the 2 mile (Championship Series and Junior Participation Series) begins, followed by the 400m, and the 1 mile. The fast heat of the 2mi will be held first. The track meet is part of our low-key club race series, and is free to club members and $5 for non-members. Registration is race-day only.
Estimated times for Heats:
7:45 - Heat 1 11:30 and faster
8:00 - Heat 2 11:30-13:00
8:20 - Heat 3 13:00-15:00
8:40 - Heat 4 15:00 and slower
400 Meter 9:05 - Possibly 2 heats
Mile 9:10 - Heat 1 6:00 and faster
9:20 - Heat 2 6:00 and slower
Location & Directions
Walt Whitman High School
7100 Whittier Boulevard, Bethesda MD 20817
Take I-495 to Exit 39, River Road east to Washington. Turn left onto Whittier Blvd.
Monday, July 28, 2008
I can meet anytime before 7am or after 4pm. I suggest the canal(by the store)/capital crescent(by the store) or rock creek, though its not flat.
I used to run these with Scott Munro, Wilson and some others and my experience tells me these are the best runs to get in race shape quickly.
I suggest something simple such as 2 minutes on and 1 off 15 times. Start off slow and finish strong. Begin with one mile warm up and end with one mile cool down. If people want, we can make this an official store workout run and open it up to all runners of various abilities. I would like to also incorporate a stretcing routine into the mix. Something post run to ensure people do not tighten up.
If we do the the all runners deal, we will begin and end the run at the G-town store and can provide some water/gatorade and a place to change.
I am throwing this out there as a suggestion/idea. If interested or have some idea of your own, let me know via e-mail. Max.Lockwood@gmail.com
On Sunday morning, several of us ran Riley's Rumble Half-Marathon, in what started out as a cool, overcast and somewhat idyllic running day. For those that are familiar with Riley's Lock, the Rumble is not run on the actual trail but rather on a serene set of roads that run perpendicular to the lock. Green meadows, babbling brooks and corn fields line a course that floats up and down with sharp rolling hills. It's not an "easy" race course (none ever are, really) but the scenery does its best to distract you from what you're doing.
Melissa Tanner and I had made a pact to run this race together as a training run and fall into whatever comfortable pace we managed to find along the way. That ended up being a 6:40 overall, which had started out as flat 7:00's. Although we sped up, at no time were we hitting any reserves or struggling. In fact, we were talking so much that another runner complained we weren't working hard enough.
It wasn't until about half a mile after turning at the mid-point that I realized what was happening. It seemed that everyone we were passing who had yet to make it to the half way point would yell out words of encouragement and support to Tanner. Finally getting what was going on I turned to her and said, "S**t Tanner - are you in first place?!?!? Time to get serious!!!" But Tanner being Tanner, after a long pause calmly said, "...yeah..no need to change anything..."
In the end, Melissa won overall women's with a time of 1:27:13. Sheena Dahlke our other female GRC contender came in 8th place with 1:38:08 (7:30 pace).
On the men's side, Jesse Dylan Keith finished 6th overall with 1:23:51 (6:25 pace), Maxfield Lockwood came in 8th at 1:23:56 (6:25 pace) and I finished with Melissa at 1:27:15 (18th male overall). The fields were 201 women and 336 men. Overall race results can be found here.
Sunday, July 27, 2008
On a positive note I no longer feel like the 6 million dollar man. I have been partially rebuilt and feel better. Like a yoyo I went out and ran the Riley's Rumble simply because I said I would and it is a race I always try to do.
Along with myself was THE JARRIN(his name reminds me of a comic book superhero), Dylan/Jessee Keith, Mighty Melissa and Sheena(no nickname yet).
Along with GRC folks was a slew of other regulars including masters champ Chris Hamley. Chris was a punk rock music star prior to his running career. Marriage and moving to the burbs has turned him into a running machine. James Moreland, Karsten Brown, Ted Poulos and lots of others were there to sweat it out, too.
At the outset of the race I was feeling OK and decided to give it a whirl. Clearly, the mind was way out of wack with the body on this one. I ran the first half in maybe 40 minutes hoping to turn it on in the second half. This was not to be. By mile 10 I was running like a marshmellow fluff dough boy and just decided to waddle in. At mile 11.5, Dylan came up to me with some ultra runner dude and they passed me. For a moment, I thought I would reach into the gut and get by them but this did not happen. I put in a burst and then slowed.
Eventually, I regained myself and finished strong. I think I ran the thing in 1:23(slowest ever).
Good news is that my body felt fine and I was able to run the thing on minimal miles and no speed work.
I know that the base is there and if I want to run speed workouts I can regain something. The question is whether I do.
On another front, I am seeing if anyone wants to do the Leesburg 20k in a few weeks. Its a great summer run out in Leesburg and is nice and easy. Slighty uphill on the way up and downhill coming back. I am thinking of getting a GRC crew together to do battle with some other stores, so let me know.
Take care, run strong and smile.
Saturday, July 26, 2008
Prior to running in Vermont I ran 4 times over a 6 week period before running at the Twighlighter. I did not run that race very fast. However, after, I was not tired and was able to stay up all night and talk to friends. In the end, more fun and important than running my guts out. Presently, I am tired and have tons of extra energy to do many other activities without feeling tired.
Point being is that I used to spend lots of time doing exercise/running and really only got a little faster and in the end, spent lots of time doing it and avoiding/ignoring critical life skill endeavors, which, down the road, make you a stronger/more well rounded person.
Case in point,
I can say that between 22-29, I took a real break from organized sports. I played lots of Basketball but that's it. I spent these years working, dabbling in interestning business projects, traveling, getting involved with other hobbies, partying, dating(tons) and learning as much as I could about the broader world. I learned a lot because I took the time to spread myself in many different directions and explore everything.
I started running more in my 30s and found it an easy way to meet people, socialize, etc(especially in DC). Heck, I used races as a means to travel throughout DC, VA and MD. I ran Riley's on a whim one year after spending all night and early morning in some dive night club in Adams Morgan.
When I started getting more competitive and running harder and racing harder, it fed the ego and I got faster. However, such an endeavor takes time and energy, etc....... and ultimately, the sport took valuable time away from developing/maintaining some friendships, career stuff, other hobbies, etc.
Bottom line is I am re-discovering that running, like most activities, is a means to an end. Its a way to see a nice country road or travel about on some trails or simply run with a group of friends to talk about life. How to keep it this way and maintain a balance, is the key to success and long term happiness with the sport.
Yes, these are just words, and though I do not always abide by them, I think they speak some truth.
Anyway, this is what becomes of you after spending a week with Mom in Vermont.
Also, despite my good natured way, I still expect Jake, Jason, or someone to beat Bert at a race. My memory tells me that Bert is undefeated against the whole lot of you.
Come celebrate with us at Katie's 30th birthday bash! Yes, believe it or not, Katie is turning 30! The party will be jungle style so feel free to wear your favorite animal prints, cargo, camouflage and khaki gear!
Friday, July 25, 2008
Water or G-rade
A towel to wipe sweat off
On the fighting words front, Big Bert R suggested via an e-mail that I am not a "real runner"(whatever that is). My feelings and pride are hurt. One of you young, hungry guys must bring him down in a road race. Yes, the lines have been drawn! To incentivize the deal, a reward will be given to the person who does this first. It must be at one of the local races in the next 4 or 5 months and he must be healthy.
Rather than blurt out what the prize is via the blog I will wait until the feat takes place before making the announcement.
Wednesday, July 23, 2008
All interested participants should meet at Old Anglers (MAP HERE) at 8:15AM and then we will carpool to Edwards Ferry in one car...then run straight back to Old Anglers. Hopefully we can start the run by 9am and finish around 11am. Coffee and tomfoolery to follow.
This run is mostly shaded, with bathrooms and water in various spots along the way. Additionally, we plan to drop off some Gatorade at a lock somewhere in between both points (likely mile marker 15-20). Those who want to run less than 18.5 could park their cars and carpool to a separate spot. If you'd like suggestions, indicate the amount of mileage you're looking to go and let me know.
Hills and pain await.
Jake, that other Jake who beat you by a second at Rockville is running it. Maryland high school running champ, Andrew Palmer is running it as are others.
Bain, don't let your ego and passion for running get the best of you and run the Rumble plus the 5k the night before as you risk injury! Of course, who I am I to talk as I have run many races in less than adequate running condition.
Life and we(people) are full of contradictions.
Reaves, Bain, Murphy, me and maybe Jarrin and Geir will be running one of the following workouts tonight (text descriptions c/o Reaves):
1600m (400 rest), 1200m (400 rest), 2x800m (400 rest), 3x400m (200 rest), 800m (400 rest) - We tried to run everything at :72-:73 pace for this.
The Mile, revisited
1 mile, all-out (1 mile jog recovery), 2x5x300 @ mile pace (100 jog rest - 400 between sets)
The go-to workout
3 x (2k (400 rest), 1k (400 rest)
I won't be doing many more of these in the months to come...
16 x 400 (200 rest)
Tuesday, July 22, 2008
First and foremost------
For all of you undergoing a mid-life crisis, have just gotten dumped by a significant other, fired from your dream job, or just want to enjoy some R&R and want some away/quiet time, you are more than welcome to stay at my house in Vermont anytime. Its in God's country away from yuppies, modern technology, noise and all other evils associated with modern-urban living. Its a runner's paradise. You can safely heal and run and look at trees and smell the earth. Its raw and natural and clean. You actually have to hike to some remote library hidden away in a small country town to find internet service(where I am now). You can either hike or run back to your living quarters where on the way, you can stop at the country store and buy some beer and food.
Yesterday, in the early eve I went on a 60 minute run in the woods with only my red shorts and some sneakers. I could only see the ground in front of me and heard all kinds of noises from the surrounding trees as I scampered about. There were no cars, no lights or signs of humanity to guide or protect me. I could have been eaten by a bear or attacked by an owl, etc.
I may never leave.
On a side note,
Peter, that video you produced is great! You have some talent. You and Klim should partner up and start a running/video/movie business.
This past weekend I was back in
The area is southwestern pretty with outcroppings of huge stone boulders everywhere. It gives the appearance of being on a movie set in mars. Vegetation runs rampant amongst the boulders with lots of dead brush spewing deep green, rich vegetation from grotesquely disfigured opaque wood. Most of the low lying underbrush is prickly and undeniably harsh. Natural wildfires ravaged the area in 1995 and 2003, so I imagine that most of what is alive is recovering from dead vegetation. Life literally seeps from the grips of death. Native to the area are chaparral, wild lilac, white and black sages. And of course snakes, lizards, bobcats and an occasional mountain lion.
I wasn’t sure what to expect of the terrain and foolishly thought that it would be similar to Torrey Pines – compact dirt with a thin layer of what feels like beach sand ideal for running (heavenly, actually). Torrey Pines it is not.
Sunday, July 20, 2008
Saturday, July 19, 2008
1 10 Mohamed Awol 29 Bronx NY 24:24 4:55 24:24
2 21 Solomon Haile 18 Silver Spring MD 24:40 4:58 24:40
3 7 Abiyot Abebe 20 Silver Spring MD 24:59 5:02 24:59
4 1 Jared Abuya 31 Fairfax VA 25:05 5:03 25:05
5 76 Robert Wade 26 Arlington VA 25:07 5:04 25:08
6 68 Andy Biladeau 21 Lutz FL 25:09 5:04 25:10
7 14 Michael Wardian 34 Arlington VA 25:30 5:08 25:30
8 602 Dejene Regassa 24 Wheaton MD 25:42 5:11 25:43
9 77 Lewis Butler 23 Arlington VA 25:56 5:13 25:57
10 2006 Jakee Krong 24 Vail CO 26:02 5:15 26:03
11 28 Jake Klim 28 N. Bethesda MD 26:03 5:15 26:04
12 11 Yonas Negatu 22 Bronx NY 26:07 5:16 26:07
13 37 Dustin Whitlow 22 Ashburn VA 26:10 5:16 26:10
14 22 Nathan Brigham 25 Washington DC 26:10 5:16 26:11
15 16 Adam Condit 25 Centreville VA 26:22 5:19 26:24
16 75 Phil Turner 24 Linthicum MD 26:37 5:22 26:40
17 838 Benjamin Koch 28 Damascus MD 26:43 5:23 26:43
18 32 Patrick Reaves 23 Silver Spring MD 26:46 5:23 26:47
19 171 Ben Allen 18 Silver Spring MD 26:45 5:23 26:48
20 1641 Mark Stickley 46 Winchester VA 26:50 5:24 26:50
21 34 Scott Anderson 34 Washington DC 26:49 5:24 26:50
22 24 Patrick Murphy 24 Washington DC 26:50 5:24 26:53
23 1018 Kit Wells 32 Mansfield MA 26:55 5:25 26:58
24 23 Izzy Mehmedovic 23 Columbia MD 27:02 5:27 27:04
25 2015 Darkwing Duck 23 Washington DC 26:56 5:25 27:06
26 29 Kent Werner 28 Columbia MD 27:06 5:28 27:09
27 31 Christopher Bain 31 Rockville MD 27:07 5:28 27:09
28 982 Paul Bourg 31 Eldersburg MD 27:09 5:28 27:11
29 70 Kevin McHale 24 Burke VA 27:11 5:29 27:12
30 592 George Ingham 23 Herndon VA 27:20 5:30 27:24
31 1047 David O'Hara 32 Washington DC 27:28 5:32 27:29
32 443 Brian Fahetry 16 Greenbelt MD 27:30 5:32 27:30
33 2042 Andres Wright 41 Fredrick MD 27:29 5:32 27:31
34 2162 Kyle Smith 21 Oakton VA 27:34 5:33 27:38
35 18 Ray Pugsley 39 Potomac Falls VA 27:37 5:34 27:40
36 63 Michael Pfarr 22 Jarrettsville MD 27:40 5:34 27:40
37 2110 Adam Bray 26 Rockville MD 27:39 5:34 27:41
38 873 Mark Barela 29 Washington DC 27:39 5:34 27:43
39 33 Dylan Keith 23 Arlington VA 27:43 5:35 27:47
40 156 Raymond Fan 25 Alexandria VA 27:46 5:36 27:51
1 Julie Culley 26 Arlington VA 26:57 5:26 26:58
2 2 Hirut Mandefro 22 Silver Spring MD 27:48 5:36 27:49
3 12 Lucinda Hull 26 Boulder CO 28:10 5:40 28:11
4 589 Shauneen Garrahan 23 Fairfax Station 28:34 5:45 28:36
5 6 Veena Reddy 29 Arlington VA 29:26 5:56 29:28
6 42 Alisa Harvey 42 Manassas VA 29:48 6:00 29:49
7 8 Christine Ramsey 25 Baltimore MD 29:56 6:02 29:59
8 2120 Liz Wilson 40 Bethell WA 30:24 6:07 30:28
9 64 Hilary Cairns 37 Washington DC 30:51 6:13 30:54
10 15 Meghan Ridgley 29 Reston VA 30:57 6:14 31:00
11 39 Denise Knickman 40 Baltimore MD 31:01 6:15 31:03
12 38 Michelle Cunningham 33 Centreville VA 31:21 6:19 31:22
13 2297 Mary Bertram 21 Salisbury NC 31:25 6:20 31:30
14 586 Melissa Bosslet 23 Baltimore MD 31:39 6:22 31:47
15 486 Rachel White 19 Bethesda MD 31:54 6:25 31:59
16 2419 Alison Parris 20 St Leaonard MD 32:03 6:27 32:05
17 57 Courtney Waldhauser 18 Fallston MD 32:06 6:28 32:07
18 2284 Elizabeth Montgomery 22 Silver Spring MD 32:07 6:28 32:13
19 20 Anya Oleynik 19 Gaithersburg MD 32:13 6:29 32:14
20 58 Cara Wettlaufer 24 Bel Air MD 32:24 6:31 32:25
21 781 Michelle Miller 27 Damascus MD 32:14 6:29 32:30
22 27 Melissa Tanner 27 Bethesda MD 32:36 6:34 32:38
23 47 Cindy Conant 47 Kensington MD 32:48 6:36 32:53
24 2206 Kelly Behan 25 Washington DC 32:48 6:36 33:01
25 41 Elizabeth Feldman 41 Chevy Chase MD 32:56 6:38 33:02
26 1869 Lorna Bituin 57 Silver Spring MD 32:53 6:37 33:13
27 49 Rosalind Sheppard 41 Bowie MD 33:15 6:42 33:17
28 56 Colleen Depman 23 Arlington VA 33:14 6:42 33:22
29 2125 Katie Howard 32 Germantown MD 33:25 6:44 33:27
30 2017 Dewey Duck 23 Washington DC 33:22 6:43 33:32
31 560 Jessica Erickson 22 Herndon VA 33:28 6:44 33:32
32 35 Sheryl Kline 45 Arnold MD 33:38 6:46 33:42
33 2082 Veronique Hauschild 41 Hoppatowne MD 33:48 6:48 33:52
34 87 Paula Pels 41 Bethesda MD 33:50 6:49 33:57
35 496 Ashlyn Sinclair 19 Silver Spring MD 33:44 6:48 33:57
36 656 Sheena Dahlke 25 Washington DC 34:04 6:52 34:10
37 17 Alicia Condit 25 Centreville VA 34:12 6:53 34:14
38 764 Kristin Roberts 27 Washington DC 34:18 6:54 34:33
39 2234 Laura McCary 19 Gaithersburg MD 34:31 6:57 34:34
40 929 Sari Stenholm 30 Columbia MD 34:34 6:58 34:39
Friday, July 18, 2008
REMINDER - for those running the Twilighter, please meet at the elite runner room at 30 Courthouse Square at 7:30PM tomorrow night. We will leave shortly thereafter for a group warmup before splintering off to do our individual pre-race "thing". I would suggest arriving in Rockville at 7-7:15PM as parking always is an issue. Weather reports indicate a high of 94 degrees tomorrow in Rockville.
REMINDER #2 - Sunday long run to commence from "The Line" at either 9 or 9:30AM.
Thursday, July 17, 2008
I have even heard rumors that local bike racers in this area are so type A(I need to win at all costs) they they might even stoop down to do performance enhancing drugs.
Could the same be said of local runners?
What is the world coming to?
Roger Clemens was once my hero. I remember when I was 14 and 15 years old going to Fenway Park early on the games Clemens would pitch. Me and my buddies worshiped the dude. Now look at him.
Everyday a sports hero comes crashing down.
Lesson learned here is keep your body clean and remain a righteous athlete!
metro accessable, showers at the locale, beer nearby.
Wednesday, July 16, 2008
Tuesday, July 15, 2008
Where is the team meeting at the Twighlighter, how many people are running for GRC, do we need to scrounge up singlets, etc?
Does anyone have a clue what the team competition looks like?
Do we need to hire a hit man to come in to provide some extra punch:)
I did send word out to Chris Raabe but have yet to hear back.
Monday, July 14, 2008
Workout 1#: 3 mile drop down. First mile at about half marathon pace, second mile at 10k pace and last mile just drop the bomb and try to run 5k or better pace. I did 5:40, 5:30, 5:15 for a total time of 16:25. I was hopping to run under 5:10 for the last one but it was not to be.
Workout 2# : 2 X 3K. Run the first 2k of the 3k at 10k pace then try to drop the hammer on the last 1K. I took like 5 minutes but the rest should be 3-5, 5 being the max, and I needed it. I went 3:20, 3:20, 3:16 (9:56) for the first set and 3:20, 3:20, 3:17 (9:57) for the second. Not great but adjust to your own ability level. Peace
Its a classic, tough, old school simple club race that many a runner has been humbled at. Hot, Humid and Hilly make this one to remember.
Sunday, July 27, 2008 - Poolesville
7:00am half marathon (13.1mi) (CS)
Marathoners take note! This is a great tune-up for MCM along the rolling hills of Potomac/Poolesville. The race is free to club members, they should register on race morning. Registration is $10 for non-members, they should register online to avoid the race day crowd.
Please see the event website for more information.
Location & Directions
Rileys Lock13015 Rileys Lock Rd, Poolesville MD
Saturday, July 12, 2008
Some you of might have heard that next year the USA XC Championships will be held in Deerwood, MD. MCRRC, the host running club, is organizing a 'preview' XC race on November 15th in the same course as the championships! Any takers for this?
Pacers/MCRRC XC Invitational
Btw, congratulations to Jake, Patrick R. and Patrick M. for their solid performances at the Midnight Summer Mile last night!
Friday, July 11, 2008
There is this great line from the beginning of the show that comes on after they show a clip of his test rocket crashing. The line goes something like this...................
"WE WILL REBUILD HIM. WE HAVE THE TECHNOLOGY, etc....."
As for the workout,
I ran on a treadmill for the 3rd time in roughly a month yesterday. I felt like someone that most of you all make fun of when you go to the gym. I was running on a slight incline at 10 minute pace. I was watching the Jim Rome show on espn about athletes who are head cases for demanding money and having affairs with Madonna, etc. and then some politics. After, I did some back extensions, stomach crunches, bench presses and squats.
I concluded by getting a very painful massage. I am getting someone to basically take away the arthritic bone mass and scar tissue that has built up in my big toe joint. Basically, I have been running on a bad toe for 4 years. There is all types of spurring and other non-sense built up in there that needs to be squished/hammered out. Its not fun.
If you want the details you can ask me in person.
Bottom line is its getting better.
Lesson # 1 learned is I should have done this type of massage therapy early on. I made the mistake of going the traditional rout of orthotics and ice with limited success.
Lesson # 2 learned is that the feet rule. Proper shoes are key but if you are a serious runner you need to get your feet massaged and stretched on a regular basis. You need to sit them in a bucket of ice at least twice a week and really take care of them through proper maintenance.
over and out
I'll preface everything by assuming that most of you have either been to San Francisco more times than I or have lived here and probably know this city better than I ever will. So consider this a sunny walk down memory lane to see an old friend and confidant.
Wednesday, July 9: 11.5 miles (5pm) moderate effort.
Started from my hotel in Union Square (the area is actually called "The Tenderloin") to the Pan Handle, in and around Golden Gate Park and returned. San Francisco is an interesting city that reminds me more of NYC than it does DC. It's busy, more busy than DC, but still not too overwhelming; concrete but with lots of rich architectural character; dirty but spotted with green little parks that shine like an emerald constellation; and at times wreaking with the unmistakable scent of sour urine. (Side note: the homeless population seems tragic. Unlike most cities that I travel to. It's heartbreaking to see people whom look and smell like the living dead strewn throughout every nook and cranny, hopeless in their ravaged state).
It's a real city, rich in history and passion with a funky attitude and an open mind. I like it. And it's hilly. At times really hilly. The temperature seems always cool to me although I hear it can soar. Golden Gate Park is pretty with sidewalks and trails that are mostly paved. Not much trail running (at least that I have discovered) but it's picturesque and offers lots to see including small waterfalls. I did not have time to run towards the Presidio or the Golden Gate Bridge; it gives me an excuse to run there next time.
Thursday, July 10: Ran 3 easy miles throughout Union Square (6am); conference, conference and more conference (7:30am-5:00pm); ran another 4 easy miles on the hotel treadmill (6:00pm).
Total mileage while in San Francisco for two days = 18.5.
Thursday, July 10, 2008
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Asafa Powell [world record for the 100m sprint]
Liu Xiang [world record for 100m hurdles, Gold medal in 2004 in Athens, Greece]
Ronaldinho [two-time FIFA Player of the Year]
Sanya Richards [400-meter sprint American record holder]
Thanks and Hope to see everyone there!
Max Lockwood - The Running Company
4461 Willard Ave Chevy Chase, MD 20815(301) 215-6355
This entire area is called Torrey Pines State Natural Reserve and boasts majestic cliffs, breathtaking bluffs, scenic canyons and a true labyrinth of trails that are all interconnected and well distributed.
Ran through Broken Hill, North Grove, Parry Grove, Razor Point, down/up the Torrey Pines Hill, through Guy Fleming Trail and repeated a lot of it. You cannot get enough of these trails as they are hard packed with a tiny layer of soft beach sand on top, making them the softest natural padding I've ever run on. This entire area is called Torrey Pines State Natural Reserve and boasts majestic cliffs, breathtaking bluffs, scenic canyons and a true labyrinth of trails that are all interconnected and well distributed.
The trails are clearly defined although at times its edges of natural desert shrubs and low lying trees are tall and overgrown giving the ominous appearance that they will swallow you at will. As you run to the sounds of the sea below and your own rhythm creating the only noticeable other noise, you'll occasionally get startled by a scampering cottontail, jack rabbit, hare or gopher...possibly running for its life from a predator like the one below.
However no words can accurately describe the rolling trails...sometimes smooth, sometimes rocky, but always rich in character. At times those trails take on steep natural slopes like ladders leading straight up into the sky, or they become deep gorges with jagged rocks protruding from the sand like broken steps getting ready to give way into the abyss. I love Torrey Pines and it's definitely one of my favorite places in the whole world.
Tuesday, July 8, 2008
I am thinking 7:45am. I need to get back to town by 10:45am or so and thus the reason for an early start.
For those sleeping in a little later I noticed a long run leaving from Riley's Lock at 9am posted on the blog.
If you are coming to Difficult Run send an e-mail to me or comment so we will know to wait.
stay cool out there.
Monday, July 7, 2008
This was my second run in the 3 weeks. We must have run for 70 minutes or so and I felt fine. This is after three weeks of doing nothing. There was some light cardio and weights thrown in during the interim but that's all.
Yesterday afternoon the legs were tight and cranky but that's it.
Maybe lots of miles and running is not necessary in order to perform at a relatively solid level? I think that even when healthy, I will run only 3 days a week and do nothing but yoga, get massages and do other body maintenance during the other days. This certainly sounds more appealing to my brain and body.
Every body and set of legs is unique and requires its own formula to operate well.
RUN #1 – The Wildwood Trail
I arrived in Portland, OR on Sunday en route to Eugene for the Running Film Festival. I got in at 10:45 PCT and had 2 hours to kill before my colleague arrived so I decided to head into town and go for a run. I ventured out to an area I had researched southwest of the city called FOREST PARK (Caps not necessary). After way too much driving I decided my “address” wasn’t specific, rather general, so I decided to back track to where I had seen some nice looking trails.
I parked, changed, and was eager to hit the trails. As I waited to cross the road and enter the trail system, a runner came stumbling out of the woods. I quickly swarmed him and asked 3 questions at once; which way should I go, what’s the trail like and how hilly would it be? He replied “this way”, “very hilly” and “stay on the Wildwood Trail”. I began to limber along and quickly found myself running straight up hill…after a mile it flattened a bit but it still climbed, and by 9 minutes I was definitely breathing hard. Soon the trail (a nice dirt-packed trail sans roots) headed downhill dipping in and out of valleys of old growth trees – a symbol of the Pacific Northwest. It felt at times like I was in a rain forest with all the lush green around me. Mile after mile, the trail ran up…and then downhill. There was a plethora of other trails that darted in and out but I remember what my guide said – “stay on the Wildwood Trail”. Most of the hills weren’t steep, but they were very long (like switchbacks on the Appalachian Trail). After about 4 and ½ miles I turned around and headed back. One of the hills on my return was heartbreaking. I hadn’t breathed this much since that time I quit smoking Marlboros back in ‘78. I’m usually fairly good on hills, but this hill certainly left me breathless. The last mile-plus dropped me straight back down to the parking lot. I jumped back in the car, picked up my friend and then we bombed our way south to Eugene. It was definitely one of those runs I will always remember.
RUN # 2 – Pre’s Rock
Everything about Eugene involves track & field to some capacity. Additionally, everyone is biking to campus and there are a ton of “Capital Crescent-like” trail systems that allow for lots of commuting and physical fitness. My day started out testing beers at a microbrewery at 8:30am. I sampled 7 or so of microbrewery heaven. Needless to say I left the bar (where we are holding a Happy Hour later in the week) a bit dehydrated and “happy”. I was running around most of the day doing odds and ends; handing out fliers, putting up posters and getting accustomed to the area. When the races began in earnest around 7pm PCT, Phil and I decided to go on a run wearing our new dry-fit Running Film Festival t-shirts. I parked at Gabe Jennings’ house (where we were earlier in the day watching and receiving his film) and headed over to the stadium. We ran as advertisements up and down the lines heading into Hayward Field. We got a lot of funny looks, some drunkin’ yells and at least one ass pinch from the various folks in line (the last part I made up). Phil stopped back at the car but I continued up into the hills towards Pre’s Rock. There are signs that guide you to this space where pilgrimages of sorts had been taken place all week. Again, the hills were brutal but I loved them. Up and up I went. I stopped briefly at the rock and eyed the various running “stuff” that was cast about. If you’ve ever been there it is very hard to imagine how he could have been going fast at all on that road. It’s extremely curvy and really not a long road. I drove the road earlier in the day and simply could not get going to a point that if I had hit the rock I would have caused damage to myself. Anyways, after pondering this for about 3 hours, I decided to continue on my run and hit the trails atop skyline drive. Again, more hills but it was great for the soul.
RUN # 3 – Hotel Run
My hotel sucked, simply put. It was “non smoking” (for the trials). That means that 2 weeks ago, some fat dude in a tank top without underwear, was probably smoking Winstons in the bed that I was now sleeping in for a week. As you all know, the smell of cigarette smoke is hard to mask especially if you only make the room non-smoking during major sporting venues. The bathroom smelled like an ash tray and there wasn’t even a chair for the desk nor shampoo for the shower (I used soap for 3 days before finding some). Needless to say, I was happy to have a room. I stayed in Springfield just outside of Eugene and ran on July 3rd around my hotel. It was one of those awful office park runs that you do simply to get the time in. The only highlight was finding a hazelnut orchard near the end of the run. I felt like a character in a Mother Goose and Grim Fairy Tale story. I ran up and down this grid of trees for a couple miles without ever seeing the sky above me. I only did an easy 6 and then went to set up for the film festival.
RUN # 4 – Pre’s Trail
Jarrin and Bain (who now were in town for some reason) and I ran Pre’s Trail on July 3. The goal was to get going early in the morning in an effort to get to the film festival and begin setting up. I got to the hotel to pick the guys up, but Jarrin was wicked late. Apparently he needs lots of time in the morning before getting out the door, unlike Bain and me who “don’t care bout’ nothin” (copyright – KLIM 1999). Halfway to Pre’s Trail, Jarrin realized he hadn’t even brought his running shoes (God knows what he was actually wearing at the time). He dropped off Bain and I and we began to explore the trail system. We eventually hooked up with Peter Silverman (who needs a nickname) and ran on the lovely soft wood chip trail. We did a myriad of loops and figure eights and saw many elites getting ready for their big race. Eventually Jarrin returned, this time with shoes, and we all ran about. GRC had invaded Eugene and it was a proud day (tear drop).
RUN # 5 – Brooks Run
The Brooks Team had a house next to campus. I had done a FloTrack intvu earlier in the week here and learned they held group runs at 9am each day. Every morning the run was led by a different member of the Brooks Hansons Team. The day we arrived most of the folks milling about were still hammered drunk (as was I – see previous post by JARRIN) and I had no idea who was there. There were definitely a couple of pros. I hadn’t run in a day or so and was itching to put my nose out and be a workout hero. We headed up to Pre’s Rock and then back down to Pre’s Trail. 15 minutes into the run I needed to find a “Pre’s Bathroom”. Lack of sleep, a poor diet and lots of beer does terrible things to a stomach. Our small group of 6 or so led the other 30 people in the run. It wasn’t one of those crowds who you could say “I need to go to the bathroom, can you wait a minute?” so away the pack went. I finished up my business with Geir (but not in the same portajohn) and I began to search for the pack. I saw Bain, Jarrin and some other guys blazing down the trail on the other side of the river and quickly caught the pack with new vigor. As soon as I joined, Bain bailed for the restroom too. In a way, it was awesome. Jarrin, Geir, some kid from Oregon and I hammered our way around the trails and then onto campus. Jarrin, like always, REALLY pushed the pace. We flew down campus and back to the house. A solid 10 with a free bagel at the end. 10 minutes later, Bain came storming down the road.
It was truly awesome to run with a huge group of guys and push the envelope a bit, especially after watching the men’s 10k and women’s 5k the night before. Combined with running around Pre’s Rock, Trail and Bathroom (?) the energy of competition and the general aura of being in a town where running is NOT considered “weird” was omnipresent.
Saturday, July 5, 2008
Call these pictures a preview, a scintillating taste or simply a tease...but here are some of the sights from tonight's partying post Men's 10,000 Meter and Women's 5,000 Meter finals.
Abdi Abdirahman (Men's 10K Gold Medal), Peter Silverman and I.
Amy Hastings (Women's 5K finals competitor) and Chris Bain
Friday, July 4, 2008
As for the race, I was really impressed with everyone who ran for our team. Please note, that because we registered as a team at the last minute, we did not get scored as a team. This is OK, in my humble opinion, since 99.9% of the teams for this race are compiled simply for fundraising efforts as opposed to winning the prize for best team.
None the less, I am sure we won as Crane was the only Pacer male(i think), and Askey, Murphy And Dickman were all right behind him. Melissa was #2 overall and beat out the Pacer girls.
This Sunday, I am meeting some of the kids(literally) at the G-town store at 7:30am for a run out at great falls. Young phenoms Johns Ross, Andrew(last name please), Ayallu(correct spelling?) are joining me, Melissa and some others out at Difficult Run. We begin the run at 8:15am as myself and the boys need to be back by 1100ish so that we can attend to our craft as the Nation's Capital best running shoe salesman.
We had a great turnout for the Autism Speaks 5k this morning. Justin Dickman, Billy Askey, Patrick Murphy, Naoko Ishibe, Bridget Murray, Dan Simonds, Lance Kozloski, and I showed up to represent GRC. Justin and I each came in 2nd overall, Billy was fifth overall, and I think Patrick and Naoko won their age groups. Max, do you know how we did as a team? Thanks again for putting it all together. My race report is up on my blog. Others should post theirs too.