Wednesday, February 25, 2009

Running & Nutrition Workshop - This Saturday!

Georgetown Running Company is hosting a workshop on proper nutrition for runners with registered dietitian Mary Perry.

The workshop is being held at:

Georgetown Running Company
3401 M Street NW
Washington, DC 20007

on Saturday, February 28 from 11am - 1pm

Mary Perry, R.D. is a registered dietitian through the American Dietetic Association and a licensed dietition through the District of Columbia. She works at the Sports Club/LA in Washington, DC where she promotes optimal health and performance through customized nutrition counseling programs and services.

We hope to see you there!

Tuesday, February 24, 2009

run on sun

i notice that the chevy chase store is mentioned as the place for the sunday run at 10am. Please provide some context. Is this the regular killer sunday run where people run until they die or is this for all comers, etc? also, are people planning on opening the store and if so, with what key,by whom, etc.

Jake mentioned something to me on the phone but my memory is not retaining the details.

Just keep me in the loop.



UPDATE: Broad Street Run

We need to submit our teams for BROAD STREET in about a month. There is no team fee, per se, however we do need to pool together money from everyone who is registering for the race and submit it in one lump sum (ie - the team fee is a combined registration fee). This is due on March 31. We might have enough for two male teams (5 on a team)? Please update the GRC Calendar accordingly if you want to run this race. This is THE PR course for 10 milers and last year team comp was intense.



Jake Klim
Patrick Murphy
Dylan Keith
Justin McCarthy
(Sam Blasiak)
(Patrick Reaves)
(Billy Askey)
(Christiam Camacho)
(Matias Palavecino)

Caroline White

Monday, February 23, 2009

Beyond the Epic Run

For the film buffs and running nerds among us, which is apparently everyone, an interesting film will be screened at GWU on Sunday, March 8th. It's about a Swiss man who ran around the world. Here's the trailer:

Sunday, February 22, 2009

Heart Rate Training Seminar Next Weekend

Most of us run on perceived effort and when racing we're not thinking "pooper, I'm in zone 4.95 I better slow down." All the heart rate stuff is more for the easy days, as Max says to enjoy the birds and flowers and Telletubbies..."

We don't get faster or fitter on the days we crush it. Improvement comes during your rest after the days when you run hard.

Most of this stuff you can find on the internet, but if you're interested there's a seminar near AU this Saturday.

Subject: VO2 Testing & Heart Rate Zone Training Seminar
Date & Time: Saturday, February 28th, 2-3pm
Location: Tidal Elite Performance Center, 4123 Wisconsin Ave, NW
Cost: Free, and refreshments will be served
Seminar Topics:
  • VO2/Metabolic Testing and its value for athletes
  • The utilization of HR-based zone training
  • How increased efficiency can improve pace, endurance, and overall performance
  • How metabolic testing along with HR training can prevent "overtraining" and injuries

GRCers Smits & LTO Win 10 Miler

2009 RRCA 10M Challenge

1. Kyle Smits - 53:25

1. Laura O'Hara - 61:15


Friday, February 20, 2009



I am still leading a run from the G-town store on Sat at 9am. I will be there early to work with the National Marathon training group.

For those that are not running the workout, please come lend me some company.

I am also doing a long run on Sunday. I am meeting some people from the Washington Running Club at the G-town store at 8ish. All are welcome.

Also, I want to start a serious marathon training program for customers. Something that can be tailored to all levels of runner.

I am looking for someone to take this on. If you, or someone you know, is interested in coaching and earning some money and or experience, please send me an e-mail at

Thursday, February 19, 2009

Cotterell WINS the Ocala Marathon

Congratulations to Mike Cotterell on winning the Feb, 1, 2009, Ocala Marathon in a time of 2:54:53. Mike is a member of the 50 States Marathon Club and plans to run his next marathon in either Wisconsin or Hawaii. He's pictured above with his rental Caddy in Fla.

Monday, February 16, 2009

A Change in Ways

After practically being sick all winter, Dylan, the vegetarian, has decided to introduce red meat back into his diet. He is seen eating venison in this disturbing picture.

Owen Washburn - 2:36 Austin Marathon

We've run w/ him, Max brought Owen to some of the runs. Great performance at Austin.

Sunday, February 15, 2009

Metabolic Exercise Assessment - VO2 Max

I visited Krista Schultz of Total Performance for a VO2 Max Test. The main goal of the test was to determine the theshold the body became anaerobic as well at determining efficiency at burning fats vs carbohydrates, information I could use when training/racing. We performed a treadmill test, lasting about 14 minutes, working the speed up gradually then increasing the incline until yelling mercy and jumping off.

By doing a hard effort like a 8K or 10K, most of us can figure out our anaerobic threshold (AT) since most experienced runner can run slightly under anaerobic threshold for 30 minutes. And the test results were consistent w/ Saturday's GW race: Threshold based on test: 183bpm, average heart rate for miles 2-6 of the race: 182bpm (the first mile average is lower). With this piece of information, training zones can be established:

Zone 1 Recovery < 85% : 0-155 bpm
Zone 2 Extensive Endurance 85% - 91% : 156 - 165
Zone 3 Intensive Endurance 92% - 95%: 166 - 174
Zone 4 Tempo/Subthreshold 96% - 99%: 175 - 182
Zone 5a Superthreshold 100% - 102%: 183 - 186
Zone 5b Anaerobic Endurance 103% - 106%: 187-189
Zone 5c Power 107% - Max Heart Rate: 190+

So run a flat 8K or 10K (whatever is closer to 30 min effort), take average heart rate minus the first mile, multiply by the percentages above. Voila, there you have your zones. In order to improve your Anaerobic Threshold, you need to work just above AT. No shortcuts. That's why we get so much benefit from the track workouts we do, most of these intervals are done above AT. Work = success.

As for VO2 max which is defined as "the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight" - after yelling mercy the machine read 72.2 ml/kg/min. How does this compare to others:

The main thing I learned is what it really means to run at EZ recovery pace ;)


First, I've been promised there will be no Peanut Butter Cookie bars. Second, what a great way to get brownie points this weekend ;)

Come join Team Luna Chix DC at LUNAFEST™!

LUNAFEST™is a national traveling film festival featuring award-winning movies by…for…and about women. The ten short films – from quirky animation to touching documentary – celebrate the talents and stories of women around the world. See for more information.

Filled with stories of reflection and whimsy, hope and humor, grace and perseverance, LUNAFEST films are renowned for celebrating the talents and stories of women. Films include many off the traditional “festival circuit” and have won both industry awards and audience accolades. Collectively, LUNAFEST films captivate audiences, compel dialogue, and encourage participants to make a difference in their communities.

LUNAFEST™ is sponsored nationally by LUNA, maker of whole nutrition bars for women. Local hosts are Team LUNA Chix and LUNA Moms Club Powered by Stroller Strides.

All proceeds of LUNAFEST™ support charities focusing on women’s issues. This year, LUNAFEST will support the Breast Cancer Fund and Postpartum Support Virginia, an Arlington-based non-profit providing hope and help for women suffering from postpartum depression.

7:00 p.m. Silent Auction
7:30 p.m. Film Festival

Saturday, February 14, 2009

GW 10K Photos

GW Birthday 10K

Email from Race Director in response to going the wrong way last year...

"Matias, thank you so much for your feedback.

I was made aware of this issue, unfortunately, during the race, and we immediately tried to remedy the situation. You are correct. We needed a better plan for our course marshals, and yes, we did need a volunteer there to direct people.

We have discussed the situation on our committee and are already putting a plan in place to ensure this does not happen again next year---we DO understand how this happened, so that at least is a start to ensure it DOESN”T happen again.

We are so happy to have runners like you participate in this event, and we want to ensure that our runners are happy and would run the race again in the future. We also really appreciate having Pacers work with us on the management and logistics of the race, and we know that this was not an ideal or typical situation for them to be working in, either- please be assured that Pacers and the GWBCC will work together to have an even better race next year. We are considering changing the course for next year, which also may alleviate some confusion (it’s more of a cross-country track kind of course right now), but we are also examining better direction for our volunteers.

Please feel free to share any feedback, positive or negative, with us, as we WILL take everything into consideration as we plan for next year."

Guess what happened this year? Same exact &$%! turn.

Friday, February 13, 2009

Good Workout Next Saturday

Last year a dozen of us ran the now famous "2 Miles" workout on the Towpath (see old post HERE). I've talked with a few of you about running this again NEXT Saturday, though I propose a slight amendment. Instead of starting at Sycamore Landing Rd, we instead will start at Rileys Lock (a little closer). We will run the 1.5 mile "warm up" loop we usually start with when we run the Riley's 15, then start the workout at mile marker 23. We run "on" for 2 miles until mile marker 21, then "off" for a mile...continue 2/1 until mile marker 12 (or more/less if you so desire). I am going to try and run 10 mile pace for each 2 mile repetition.

We finish the workout at Old Anglers Inn (mile marker 12), 9 miles away, where our cars await us. Add a cooldown and we're looking at 12-14 for a Saturday. Last year we ran 18, but we did it on a Sunday.

I post this now, because it helps to have people commit early. We all need to meet at Old Angler's Inn, then jump in one car (or 2) and head to Riley's. At the end of the run, one person will need to bring the original (sucker) driver back to his/her car at Riley's. It's not too complicated (we've done it before) and it's a great point-to-point workout. Sign up on the calendar (I added it) and/or in comments. If a few women run it, we can start/stop at opposite ends and exchange cars.

This site has accurate mileage on the Towpath. The markers are close, but not dead on.

So, who is in?

Wednesday, February 11, 2009

Day in the Life of Nate Jenkins

From his blog...

8AM alarm goes off,
8:15 drag butt out of bed, rest of me follows
8:30 eat toast, drink water, check email and facebook, respond to nothing
9:00 morning run (do isometrics and Active stretching before)
10:10 drink chocolate milk or eat yogurt, then make breakfast, usually oatmeal (this morning 1 cup oatmeal, 1/4 cup raisins, 1/4 cup dried cranberries, 1/2 cup frozen blueberry's, 1 1/2 tbs honey, 1 cup milk, I only mention this because it was delicous and the highlight of my day) respond to emails during breakfast -the only mutli tasking I do all day
10:40 shower
11 get in car drive to cambridge for MAT appt.
12 MAT appt.
1:30 drive home from MAT
2:15 get home eat lunch, tuna fish sandwich or baked potato's usually
3:00 go to UML gym to run with guys,
3:30 actually start 3 pm run (wasted time talking waiting for kids and doing isometrics(almost always) and ais(only on days I'm being real motivated) 4:40 drink chocalate milk, if don't have get something out of vending machine with change stolen from gary's desk.
5:00 if motivated take shower, if not just get dressed and walk home
5:15 to 5:45 think about what to eat, check email/ waste time stalking people on facebook and complaining about being hungry.
5:45 finally start making dinner
6:15 eat
6:45 clean up
7:00 check email if not many get right back to letsrun and stalking people on facebook ( i use these two things alternatly to fill my time and make me a less productive memeber of society) 8:00 declare I'm bored and call somebody on the phone. Usually mean to use this time to read but lately instead i just call somebody and only read if they don't answer.
9:00 hungry again have second supper, continue screwing around online and hanging out with roommates
Try to be in bed by 10, more often it drifts to 11. thats about a normal day.

If I don't have MAT I'll either come over to the gym or make a better lunch or read. As you can see I have about the easiest most laid back schedule available to man today. sorry for the spelling mistakes above but i've got to go grocery shopping before I can make dinner tonight and I'm starving.

Tuesday, February 10, 2009

St. Patrick's 8K

It looks like the GRC will go through binary fission and try to conquer BOTH the DC and Baltimore racing scenes on March 15th. We would like to finalize the team running the St. Patrick's 8K here in DC. Per the GRC race calendar, the following people plan to race the 8K:

Patrick Murphy
Allen Carr
Alex Eversmeyer
Billy Askey

(Sheena Dalhke)

Please express your interest in running this race by next Monday so we can get the team entered. Everyone listed above, please confirm that you still intend to run.


I am looking for a few brave souls to do a long run on sunday with. I want to run for 2hrs and 5 minutes. maybe an extended version of the zoo loop or something over by the store? I am flexible. Only deal is I need to be at work by noon and thus, need to start around 8:15 or so. I will see if I can Wilson out.

this will be a progression run with some surges and down time. this will not be a death run ala chris bain a few weeks ago but something with some challenge.

the legs feel ok and I am strong. however, things are tight. tight/loose/tight and loose is the way I want to manage them on the run.

GRC Track Meet - 2/28

On Saturday, February 28, I am going to run a 5K on the track at a TBD location (tent - Univ of MD). The goal is to PR in a low-profile setting by simply running even pace. I am looking for others to join or to rabbit. I am hoping for a 14:59.

Reaves and Bert have both expressed interest. If he can get support, Reaves is toying with racing a 10K in lieu of a 5K.

If anyone else (reading this blog) wants in, let me know. If you feel like "entering" another event, that is also fine. I'd like to see Diego race an 800m. steeple chase. I posted this on the GRC Calendar. This could be a fun event (weather pending).

Additional details to come...

Sunday, February 8, 2009


GRC Races at the 2009 USATF XC Championship from Tow Path on Vimeo.

I'll have to screen this on DVD sometime for the true cinematic experience.

Keep it Going!

Next Up -
George Washington Birthday 10K

Saturday, February 14 @ 8:30am

Sam Blasiak
Jonathan Amato
Matt Ernst
Matias Palavecino
Alex Eversmeyer
Dylan Keith Jesse James Fred

Melissa Tanner
Caroline White
Sheena Dahlke

Send corrections to me.

Let's keep the good racing going! I am going to watch/support and then head over to the Store for a run post-race (circa 10am). Let me know if you want to join.

Thanks for the support!!

Thanks to all the GRCers and friends who came out to support us this weekend at the USA XC Championships! Thanks, especially, to Jarrin and Bain for setting up base camp many many hours before the start of the race. Appropriately, the photo gallery of the men's race on the USATF website features Ernst, Melissa, Bain, Lindsey, Shannon, SMoney, and Sam cheering on Meb:

Photo Credit: Mike Scott,

The photo gallery also has a nice shot of Jake:

Photo Credit: Mike Scott,

USATF Action Shots...

After technical difficulties I've finally been able to upload some 650+ shots of the team in action at yesterdays USATF National Cross Country Championships. They can be found in the following photo set in my Flickr account:

I have a number of personal favorites which I'll profile in my own blog later this week. For now, these few have caught my eye.

Also, in the following picture you'll see the lead pack around the 1K mark with Olympians Meb, Torres and FAM in the forefront...and to their left charging down the hill chasing strong is Jake KLIM.


Saturday, February 7, 2009

Team Champions!

(photo credit: JARRIN)

Are YOU a Mudder?

0757 HRS - GRC Base Camp (see post below) established 50 yards from race start, JARRIN reports.

MORE: JARRIN "forgets" to buy beer and requests others bring libations. JARRIN did purchase gatorade, water and snacks.



Friday, February 6, 2009

After the party it's the after party...

If things wind down at Rio Grande, Melissa and I will be hosting an after party at our place. We have tons of beer, vodka and the biggest bottle of wine ever. PLEASE drink our wine. R. Kelly will be there (in my closet).

Our address is:

4500 Avondale Street, Apartment 4

Bethesda, MD

It's two blocks north (?) of the Bethesda Metro


As a sponsor of the USATF, the GRC scored a special parking permit for the above vehicle at tomorrow's USATF Cross Country Championships (THANK YOU MAX LOCKWOOD). This does not guarantee we will have a spot near the race course. As a result, Silent Thunder Bain and I are planning to establish the GRC Base Camp as early as 7:00am tomorrow morning in order to secure an optimal spot. Best case scenario: we're able to park somewhere near the race course. Worst case scenario: we're forced to park at Shady Grove.

What this means for YOU: If we are able to park near the course, the GRC Base Camp vehicle will be manned for most of the day (minus Women's and Men's Open races) and packed with oranges, bananas, PB&J/bread, cookies, chips, bottled water, Gatorade and BEER. If we are unable to park near base camp, my car will be stuffed with the above food items rotting away somewhere near the Shady Grove Metro, most definitely unmanned. In either event feel free to call me/us once you're in the area to rendezvous (305.240.0490).

Good luck to those racing...



Saturday, February 7, 2009 - Schedule of Races
USATF Cross Country Championships

9:00 a.m. Community 4 km
9:45 Masters Women's 8 km
10:45 Masters Men's 8 km
11:45 Junior Women's 6 km
12:30 p.m. Junior Men's 8 km
1:15 Open Women's 8 km
2:00 Open Men's 12 km

Thursday, February 5, 2009

USATF XC Preview


LetsRun preview HERE

Also, I intercepted the following in an EYES ONLY Cable...

"Ice is gone...We chipped away this weekend and warm temps thawed the grounds quickly. We will most likely use the original configuration of the course back in Nov. The hill could possibly be muddy but I am planning to put a real thin coat of sand to help with traction. Looks like we will have good weather on Sat."

This intel is 1 day old and does not take into affect weather during the past 24 hours.

Wednesday, February 4, 2009

Ready for YOUR Close Up?

Per Max, the USATF media department is heading to the Chevy Chase Store on Thursday night (7PM) to film the weekly run (in addition to the "meet and greet" on Friday evening). It'd be great to get as many bodies as possible to participate in this run. Attendance various during the cold, dark winter, but hopefully this will drum up support. Perhaps someone in charge of the "Meet-Up" site can send a "blast" to all the people on that list?


What I love most about running is its simple, basic and raw.

This AM i woke up to phones ringing, e-mails, complaints, neighbors, barking dogs and more. I was a little overwhelmed and there were too many thoughts flowing through the brain and I said enough!

I looked into the corner and spied my red shorts and an old pair of Brooks and said "its time to go" Soon I was out the door and into the wind and snow. I had no idea what the weather would be like before heading out and did not care.

The wind was hitting me square in the face and I ran harder. I ran right into Rock creek park where I attacked snow covered hills with reckless abandon.

I ran and ran and jogged and moved and grooved. Soon, I found myself confronted by a pack of deer. There must have been 5 of them. How beautiful and serene I thought to myself.

I spent 11 years working for the National Park Service. Now I know why. Its one of the best treasures this country has going for it. It protects what is best which is RAW AND SIMPLE BEAUTY.

Somehow I ended up running home. I felt good and refreshed.

Bring on the day

Tuesday, February 3, 2009

GW Parkway 10 Miler

If anyone is interested in running this race please contact me offline. The organizers have pumped up the prize purse and are attempting to get some good (local) Americans for the race. If you're interested you will need to meet their TBD time standards.

Note - the race falls on the same day as PIKES PEEK (4/26).

Monday, February 2, 2009


Speaking of USATF, Saucony sponsored athletes, Anthony Famiglietti and Nate Jenkins are racing on Sat and will be visiting our CC store from 6-8pm this Friday the 6th, to sign autographs and talk about their running.

There will be some light refreshments served.

Participants will also receive a 25% discount off apparel and shoes.

Please spread the word and let me know if you have any questions



Ok, what's the story for USATF this Saturday?

Who's coming, going, walking, running, snapping, rolling and getting blitzed? It's not enough that we all know it's happening - we need to act like a TEAM, rally the troops, organize the ranks and get this thing moving around our athletes to ensure they perform well.

Parking is going to be "severely limited" and they will be instituting a shuttle service. Details can be found here:

I'm planning on driving up there and shooting the event.

But who else is planning to attend?

For the athletes, what would they like?

What will they need?

Do they need rides to the event?

How about their gear, their food, spouses, etc.?

So with that said - let the thread begin...

(For general information, look below)



I was running with my buddy Owen Washburn yesterday. He is training for the Austin Marathon. Good runner.

I enjoy running with Owen becuase he puts running in context and provides some objective analysis of the whole running craze. Since he freely admits to being a running nerd who, like many of us, is obsessive compulsive about the whole activity, talking about it in this context is easy for him.

In any case, we did a long run yesterday and spoke at length about the whole running culture, Let's Run, the obsession with PRs, the rationale behind running one's self into the ground, Once a Runner, and many other intersting facets of the RUNNING WORLD.

There are many ways of spinning this and providing one does not take any of this to heart or too seriously, there might be money to be made.

Just think of all of the sitcoms, movies and media creations that have come about from other sports such as football, baseball, hocky, and even golf.

FYI--I ran 2 hrs and 9 minutes total yesterday. I have been running 5 days per week. Running 5 days allows my legs to recover and makes the long/hard runs easier.

Peace out

Wednesday Workout

I am running 3x1600m (800m rest) @ 5k pace at B-CC on Wednesday @ 6:30pm.

All are welcome to join for all/part of the workout. Others at the track might be doing something different.