Sunday, June 28, 2009

Track on Tuesday

I can't make the workout on Wednesday this week because I am going out of town, so instead I am going to try and run on Tuesday at B-CC at 6:30pm. I am doing mile stuff again this week (2 x 800m at mile pace (4-800m rest) plus strides. Any takers?

Next week I will be back on the bandwagon (ie - Wednesday and a bit longer)

Let me know if anyone wants to partake in the will be a spike night.

Saturday, June 27, 2009

Sunday Run

Several of us will be meeting at The Line on Sunday morning at 9:30 for ~10 miles easy. The more the merrier.

Thursday, June 25, 2009

GRC Employee Infield Makes 1500 Final

From Eugene...

1 Christin Wurth Nike 4:11.84Q
2 Shannon Rowbury Nike 4:15.19Q
3 Sarah Bowman Tennessee 4:12.24Q
4 Erin Donohue Nike 4:15.63Q
5 Anna Willard Nike 4:13.31Q
6 Lauren Centrowitz Stanford 4:16.05Q
7 Heidi Dahl East Tenn St 4:14.00q
8 Treniere Clement Nike 4:14.05q
9 Lauren Hagans unattached 4:15.57q
10 Amy Mortimer Reebok 4:16.18q
11 Margaret Infeld Georgetown 4:16.37q
12 Molly Lehman Duke 4:16.54q
13 Kellyn Johnson unattached 4:16.71
14 Frances Koons Villanova 4:17.04
15 Mary Jayne Reeves unattached 4:17.37
16 Katherine Follett Washington 4:17.70
17 Renee Metivier Baille Nike 4:18.39
18 Alex Kosinski Oregon 4:18.87
19 Lisa Senakiewich Michigan State 4:19.34
20 Jordan Hasay San Luis D C 4:19.61
21 Jessica Pixler Seattle Pacific 4:21.31
22 Amanda LoPiccolo Syracuse Charger 4:24.08
23 Natalie Picchetti unattached 4:30.57
-- Dacia Perkins unattached DNF

Wednesday, June 24, 2009

Saturday LONG Run

Once again I need to get my long run out of the way on Saturday. I am going to run from the GRC Store at 9am* and run for about 2 hours; likely up the Towpath, up Ernst Hill, down the zoo, through RCP and back to the Store. I am sure I will need to throw in a monument or two (or TR Island) to get to 17 or 18. There will be lots of departure points for people who want to run less.

*in the event that the weather appears to be scorching, I may move the run down to 8am. Would anyone be game? I am sure the decision would be made mid-day by Friday.

Maybe PMurphy can set up Gatorade at the bottom of Zoo Hill again?

Tuesday, June 23, 2009

Rumor has it some people are getting old.
Let's help them forget this unfortunate fact by drinking beer.
Tomorrow, Weds the 24th at RiRa in Bethesda. 8:30 pm.
Hope to see you there.


We are sponsoring a Marine Corps Marathon store team. Last year we won. We want to be repeat champs. Who's game? I am running it. The comeback run I will call it. We need 5 or 6 more horses. I need to know soon.


The Twilighter

The next big local race is the Rockville Twilighter on July 18. The race is run at 8:45pm and it's still usually about 120 degrees out. GRC is a sponsor this year and we're looking to stack the race with runners and fill the sidelines with volunteers. Please update the calendar and indicate whether you plan to run the race. I will be submitting team information soon. If you'd like to volunteer, please write "volunteer" next to your name on the calendar. Max will assign you a job (i.e. - port-a-john cleaner)

For more information -

Sunday, June 21, 2009

UPDATE: Raabe first American Champ since '95

$10,000 for the win + $900 time bonus for breaking 2:16.

Christopher Raabe hadn't even won a marathon before Saturday. But by the time he crossed the finish line at Canal Park, he had become the race's first American-born winner since 1995 and first native Minnesotan since 1982.

June 20, 2009 - For the first time in 15 years, American athletes won both the men's and women's titles at Grandma's Marathon, held today for the 33rd time in Duluth, Minn.

Christopher Raabe, 30, of Washington, D.C., and Mary Akor, 32, of Lomita, Calif., won their respective categories in 2:15:13 and 2:36:52, respectively. For Raabe, his time was a personal best, surpassing the 2:17:01 he ran in November, 2007, in New York City at the USA Olympic Trials. He finished sixth at Gramdma's last year in 2:17:35. Although Akor did not set a personal best, it was her third consecutive victory at Gramdma's, a race which gets its name from a Duluth-based group of restaurants bearing the same name. Both Raabe and Akor won $10,000 in prize money plus modest time bonuses.

The last time two Americans won Grandma's in the same year was in 1994 when Don Johns (2:18:19) and Linda Somers (2:33:42) were the champions. Mark Curp was the last American man to win the race in 1995 (2:15:23).

Raabe was part of a lead pack of nine at the half-way point (1:07:48), but by the 20-mile mark (32 km), he had amassed a lead of one minute and 18 seconds over Kenyan Charles Kanyao who ended up a distant second in 2:18:36. Akor had to fight off a strong challenge from Russian Alina Ivanova, who was with Akor at half-way (1:16:51). By 20 miles, Akor was just seven seconds ahead, but then built up a 17 second cushion by 25 miles (40 km). Ivanova fought back, but could not catch the Nigerian-born Akor, who won by six seconds.

Raabe's victory was especially-well received in Duluth because he is a native of another Minnesota town, Sauk Rapids.

The event records of 2:09:37, by American Dick Beardsley (1981) and 2:27:05 by Russian Firaya Sultanova-Zhdanova (2003) were never threatened. Conditions were warm and sunny, according to and news photos from the race.

Saturday, June 20, 2009


BREAKING NEWS: Chris Raabe WINS Grandma's Marathon in a PR of 2:15:13!

Olympic Trials Qualifier...

Wins by 3+ minutes...

1. Christopher Raabe 2:15:13
2. Charles Kanyao 2:18:36
3. David Tuwei 2:19:49
4. Reuben Chesang 2:19:54
5. Tesfaye Girma 2:20:40


This SUNDAY - Washington DC is hosting the only N. American stop on the Dextro Energy Triathlon ITU World Championship Series--there are 8 of these races in 2009 and it is the highest level of triathlon--for the 10k run, the winning men run around 30 min and 34 for the women. This is the style of triathlon racing that is spectator friendly (there is drafting on the bike).

The 40k bike and 10k run courses are in downtown DC--8 loops of the bike and 4 loops of the run. Course map here 

men start at 9:10 and the women are at 11:45--the race takes roughly 1:50 for the men and 2 hrs for the women... also Matias is racing in the age group race earlier in the am.  GO MATIAS!  check it out!

Beijing's gold and silver medalist are racing:

the top 4 men's finishers are racing, as well

Friday, June 19, 2009


As I sit at the Georgetown Store upon closing, I look out the window and see runners and memories present themselves.

Some time ago, when I was bored or looking for another challenge, I met the guys from the Running Company. Somehow we clicked and such. I ran with them and found it challenging and fun.

It was Wilson, who in 2005, turned me on to competitive running. Until then, I never took running seriously. Maybe a three time a week fitness endeavor.

Well, to make a long story short, I enjoyed Wilson's easy going personality and willingness to take all of the runners out on long training runs. I remember running all across town after work in champion sweat shorts and trail running shoes. We would meet at the store and just run.

Wilson told me his story of coming from Kenya to run. We have heard this tale in some form or another many times. Many Kenyans and Ethiopians try to make their talents pay off here in the states.

Most of these athletes enjoy limited success and return home. Some of them win a big race and bring their earnings back to their home and live well.

Wilson is unique in that he has found a way to run at a high level, work full time at a running store and develop a coaching program.

This is all the more impressive considering he came here with little money or support. He came on a journey, like many. Some succeed and some do not.

For those who look at this blog imagine just taking off at a young age with a dream, to a foreign land. Think of the trial and various ups and downs.

I enjoy the human story and learning the plights of us all. It's what make us unique and interesting.

I have worked with Wilson on a daily basis now for some time. We make what seems like 10000 trips up and down the treacherous gtown steps every day. This alone, zaps the precious energy from the legs. There is no lunch breaks or areas to sit and enjoy leisure time. Its a on-your feet-all the time job.

There is no pedestal to put Wilson or anyone on but rather, just respect for another person's journey.

Wilson and Chris(his training partner) are running the Grandma's marathon this weekend seeking to do the best they are able.

Wish them luck

UPDATE: 9:30am Start Time Tomorrow

Per Max, Team in Training is meeting at the Store and we need to slide the start time back a half hour. I suggest everyone get to the store at 9:15 so we can roll out as soon as we are able. It could be warm.

Thursday, June 18, 2009


Piecemeal Gatorade:
52 weeks in a year, average of one 32 fluid oz bottle of gatorade at a cost of $1.00 (a very conservatively low estimate).

Total Annual Gatorade Expenses = 52 x $1.00 = $52 per year for a total of 13 gallons or $4/gallon

Bulk Gatorade Powder:
1/2 a 32 pack case of Glacier Freeze or 16 packs of dry gatorade powder, each makes 2.5 gallons, total cost is $57.50.

Total Annual Gatorade Expenses = 57.5 / (16 x 2.5) = $1.44/gallon x 13 = $18.69 per year

someone(s) want to split a case of gatorade with me?



Wednesday, June 17, 2009

Ragnarok Approaches, Repent!

In ancient Norse mythology Ragnarok is the day of reckoning when the old world is engulfed in water and the good gods battle the bad gods and most of them die off including that poor trickster Loki. In modern times we have something similar called the Ragnar Relay, it is a team relay race where our team of good gods and goddesses battle the evil ones from Cumberland MD to Washington DC and are then engulfed in water......the Potomac.....if your into that sort of thing. It is a straight shot run through the night with two vehicles switching off, each member does 3 legs of around 5-8 miles. We need 12 people though, so I am opening up the floodgates, post in the comments if you are interested in a little fall fun the week after the Philly Distance Run.

More Info:
Cached Page - because the link from the main page wasn't working before.
Main Page:


Monday, June 15, 2009

Sunday: Duel Ferries

...but there will be no snow...

On Sunday, Reaves and I are running the fabled DUEL FERRIES run. Duel Ferries (sic) is a GRC classic in the tradition of Riley's Lock and Difficult Run. We start from Edward's Ferry and proceed north along the shaded towpath until we hit White's Ferry (5 miles). From here we dip south and run back along River Road - a lonely dirt road peppered with the occasional farm hand and/or pick-up truck. After another 5 miles we end up back where we started...then we do it again for a total of 20 miles. This is a great run to do in the summer because the aforementioned towpath (50% of the run) is shaded and we can get a much needed hydration break half way through. There are also bathrooms along the route. Aside from the remaining 1.5 miles, the River Road section is NOT shaded.

The more we have, the merrier we'll be. Those who don't want to run 20 can run the 10 mile loop once and add on along the towpath.

Some fun facts about DUEL FERRIES:

1. It was here that the Esquire, Robert JARRIN, became, as PMurphy, noted "a real runner"
2. Bain once broke both me and Reaves here
3. I once broke Reaves here
4. Reaves once broke me here
5. Reaves and I once broke Bain here
6. Matias once wept here

It should be fun. Let me know if you plan to attend.

Spring Cleaning

I am cleaning up the GRC roster and seeing who is still on board. We've added and lost a few people and I am trying to wrap my head around it all and see who has what.

Can each of you PLEASE email me and let me know if you have:

1. a (new) GRC singlet - the white one
2. black pants
3. GRC top - black, blue or navy? If you have more than one, please let me know that also.


Hello everyone

Hello everyone, my name is Chris Sloane and I live in North Potomac. I am looking foward to being a part of the team. I train and race consistently and my main focus is on the Marathon. I am training for the Marine Corps Marathon this fall. I am looking foward to meeting some of you guys at some of the upcoming group runs. This Saturday I have a race(the Baltimore 10 Miler) so I won't be able to make the group run that day, but the following Saturday would be fine. Looking foward to meeting everybody soon.

I also have a blog here:

Sunday, June 14, 2009

Bain wins trail half-marathon...!

So much for easing into things: news reports state Silent Thunder Bain dominated XC trail half-marathon in Richmond, VA for the W; O'Neil places 4th in 10K.

Story developing...


Friday, June 12, 2009

Sports Orthopedist

Can anyone recommend a good sports-focused orthopedist? My co-worker is looking for one. Thanks!

Wednesday, June 10, 2009

Saturday Run

For those not running the race on Saturday, I am going to meet Dickson and Dirk at the GRC Store at 9am (earlier if it appears to be too hot) for a long run. Let me know...

Tuesday, June 9, 2009


THERE WILL BE A RACE ON FATHER'S DAY CALLED THE FATHER'S DAY 8k. ITS A GTOWN RACE. We need help getting the word out. Its going to be Sunday the 21st in the evening(630). Its going to celebrate all of the dad's in the world who don't get enough credit.

There is going to be prizes and fun second to none.

Its on the Capital Crescent Trail across from the Gtown store. If you want to help out and volunteer, let me know.

the race registration site is


Monday, June 8, 2009

Lawyers Have Heart 10k

GRC friend and teammate Robert Jarrin is living proof that lawyers DO, in fact, have abundant heart. Forgive me if I'm overlooking any other GRC lawyers.

With that in mind, is there any interest in running or racing the Lawyers Have Heart 10k this Saturday morning?

The start of the race is just a couple of blocks from the store in Georgetown, and the store has about 5 entries for the race have a if you want to put a team together for it. I'm planning on using it as a tempo run in place of running the normal Saturday morning store run, and it's a good opportunity for an early summer tune-up or fitness check.

Murphy, Billy and I are in so far. Do any of you want to grab the last two entries? Post below in the comments section or drop me an email if you're interested! We're hoping to get the roster finalized for tomorrow because race registration closes on Wednesday.

Saturday, June 6, 2009

Sunday Run - "The Line" @ 9am

A few of us are meeting at THE LINE tomorrow at 9am. 10-12 miles.

Thursday, June 4, 2009


We are doing the usual run from the store at 9am on Sat. I would like to get going as close to 9 as possible so please try and get there at 8:45. This will not be a Klim/Reave survival of the fittest run but something more pedestrian. Maybe 10-12 miles at moderate pace.( I promise)

NOTEWORTHY EVENT: President Obama's speech from Cairo today was one of the most fascinating speeches I have heard on middle east policy from a US president, ever.


Today I woke up at 530am. I would not normally do this unless I was planning on meeting people to run. I woke up, put on some public enemy, made some kind of energy potion, and proceeded to put on a cotton running company shirt and some basketball shorts. I went to move my car and discovered the always good natured Patrick Murphy reading the paper on the corner. I parked and we went running. It was one of the quiet runs where all I heard was Murphy's breathing when we ran up hills. We ran in rock creek and then hit conn ave where we bolted up and down hills and back towards adams morgan and home.

A fun run before 8am is a good way to start the day.

Monday, June 1, 2009

Greenbelt Park - Saturday

Any interest in a long run in Greenbelt Park on Saturday morning? 9:00?

For those of you who haven't run there before, it's a shaded six-mile loop all on soft trails. Klim and I are in for three loops...anyone else?

Directions are linked on the right column. Post here if you're game for it!