Sunday, February 28, 2010


PRs for all!

Sloane: 1:12 at Colonial HM. 6th place.

Chicken Tender Runner: 16:18 for 5k. 5th place

Jake Maren runs 56:09 (14th overall) with our friends at Falls Road. The men's and women's Falls Road teams sweep the team titles.

Saturday, February 27, 2010

Sunday Run

I'll be trying to run 15-16 miles Sunday. I hate to suggest The Line (again), but since there are so many tree limbs down I doubt we'll be able to run anywhere else. Discuss. Let's plan on a 9:30 start.

Also, Dylan and I were talking about getting together to watch the USA-Canada gold medal hockey game tomorrow at 3. Let us know if you're interested. I can host at my place, or we can hit a bar (perhaps The Four Ps?).

Thursday, February 25, 2010

GRC Race Season Starts This Weekend!

For the next 10 consecutive weekends, GRCers will be competing in races ranging from 5k to marathons. The racing season is about to begin.

On Sunday, Chris Sloane will aim for a half marathon PR and a 1:11 effort on the rolling Colonial Half in Williamsburg, VA. Closer to home, Andy Sovonick will be attacking the 16:00 barrier at the Love the Run Your With 5k, while Jake Marren races (tempos?) the 10 Mile Club Challenge. Nate Timm might also be racing here.

The worst of the winter is finally behind us (let's hope). Now it's time to remember all the hard work and race. Good luck guys.

WEEKEND RUNS - it appears as if the Saturday run will depart from the Chevy Chase Store at 9am on Saturday to coincide with the running lectures. I will be there and plan to run 18. I am heading out of town that afternoon, so I plan to get it out of the way that morning. If anyone wants to join me, let me know.

Tuesday, February 23, 2010


This just came over the wire. Mark your calendars!

12-12-10 USATF Club Cross Country Championships, Charlotte , Open, Master’s and team competition. Please consider participating in these quality events especially the team competitions. The area is quite rural, but offers phenomenal opportunities for tourism/family vacations and the like due to the adjacent Blue Ridge Mountains

Hey GRC'ers,

We ordered custom tights for the tri team. I think the design is pretty bad ass, so I wanted to see if any of the runners were interested. We can get them for 35% off retail.

Here's the design:

Retail is $67 for tights and $50 for wind pants. So prices are:

tights - $43.50
running pants - $32.5

Let me know if there's interest. They have to be custom made so it will take at last 8 weeks after I order, so you'll likely be ordering for next winter, but it will be cold again before you know it!

You can email me at




We are hosting a forum at the Chevy Chase store this Sat entitled, Ask the Expert. I need all of you to spread the word and attend. Its going to be forum made up of the areas formost leaders in the areas of Podiatry, physical therapy, Chiropractic applications, massage, coaching and more.

I suggest we lead the run from Chevy Chase this sat and then help out at this event from 11-1. i am attachnig the list of speakers.

Let me know if you all are cool with helping out.


Please come and to our panel of experts and learn about the many aspects of running including massage therapy, podiatry, physical therapy, coaching and more.

Come and ASK THE EXPERT on Saturday, Feb 27th from 11am until 1pm.

The event is free and open to all. No RSVP is necessary. The Chevy Chase Running Company is located at 4461 Willard Ave in Chevy Chase, MD. There is parking behind the store and the Friendship Heights metro is only minutes away.

Please email the Chevy Chase store at with questions.

Below is a list of the experts and short excerpt on them.

"Dr. Lee E. Firestone is a Podiatrist who practices in Chevy Chase and Washington, DC. He is Board Certified by the American Board of Podiatric Surgery, a Fellow of the American College of Foot and Ankle Surgeons and a Fellow of the American Academy of Podiatric Sports Medicine. Dr. Firestone was recently recognized by the Washingtonian Magazine, as a top Sports Medicine Podiatrist in the DC area. Dr. Firestone works extensively with runners and is an active member of the Montgomery County Road Runners Club. He has been in practice since 1994."

Polina Gregory BA, MATM, ACSM is one of 20 Muscle Activation Techniques™ Master Specialists in the country, and has been practicing since she became certified in 2005. She primarily works with the identification and treatment of muscular imbalances that contribute to poor performance and repetitive stress injury. She is the Co-founder of Elements of Motion a Resistance Training Studio focused on helping athletes and non-athletes alike achieve a healthy, strong and pain-free body. She has been active in the health and fitness industry since the late 90's. In addition to her MAT certification, Polina is committed to continued education and mastery in the mechanics of the human body as it relates to exercise. She has completed course work in advanced foot mechanics, spinal mechanics, and cadaver study. She is professionally certified by the American College of Sports Medicine as a Health and Fitness instructor and is preparing to test for her Mastery Level Resistance Training Specialist certification. She holds a bachelor’s degree in Psychology from the UMBC.

Muscle Activation Techniques™(MAT)
is a hands-on approach that identifies and addresses muscular imbalances/weaknesses that lead to inefficient function, pain and injury. This helps to restore normal body alignment; thereby, decreasing pain, reducing the risk of injury, and boosting recovery in athletes and non-athletes alike. MAT will leave you more flexible, more stable, and prepare you body to handle the demands of sport, exercise and everyday life.

Keith Dowling is currently the Key Account Manager for Reebok Running, the proud sponsor of the 2009 Outback Distance Classic. Prior to his tenure with Reebok, Keith served as the inaugural race director for the National Marathon and Half Marathon - an event that has grown to over 8000 runners in four years. Before organizing races, Keith ran professionally for adidas - a career that culminated with multiple Olympic Trials appearances, four National Teams, runner up at the 1998 Gate River Run, and the first U.S. runner to cross the line at the 2002 Boston Marathon in a personal best time of 2:13.28.

Terrel Hale-Massage Therapist:
Specializes in Active Release Massage Therapy: Active Release Techniques (ART) and Active isolated Stretching (AIS) focus on both lengthening and shortening the muscles. These tow, coupled with sports and deep tissue massage help the runner train injury free and recover quicker from each workout. The best way to experience all of these is in a holistic approach informed by the runner's training plan on a regular basis, at least once a week or twice depending on where the race lies. Using these tools from an experienced therapist on a regular basis can help the runner push through to the next level and then stay there thus aiding the PRs.

Robert Gillanders, Doctor of Physical Therapy and avid marathoner, has been practicing PT for 12+ years and has a clinic at Water Street Gym in Georgetown. He has treated patients with running-related injuries since 2001. Today, he works with local running teams and clubs on injury prevention via running specific strength training. Robert was recently named as an "expert in sports medicine" by the Washingtonian Magazine. He publishes a blog with exercise instruction videos and tips at:

Dr. Paul Glodzik of Capital Sports Injury Center will be coming in to speak about soft tissue injuries and their treatments. The treatments he will be discussing are Active Release Techniques and Graston Techniques. Both techniques are designed to break up adhesions and scar tissue build up within muscles, tendons or ligaments. With the removal of these adhesions patients will regain a painless full range of motion through their joints. Dr. Glodzik and Dr. Horwitz are the only certified providers of both techniques in the District of Columbia. Capital Sports Injury Center has three seperate locations in Silver Spring, Georgetown and Cleveland Park. For more information please see our website at or contact us at 301-622-9000 or

Dr. Stephen Kominsky completed a surgical residency with emphasis in reconstructive surgery for the athlete; his post -graduate training in Northern California exposed him to several different running shoe companies as a running shoe tester and consultant for development.Dr Kominsky has been practicing in Washington D.C. for the past 27 years. He is the podiatrist for the Washington Capitals, and the podiatry consultant for the athletic department at Georgetown University. Dr Kominsky continues to remain involved in the sports medicine world as he is a frequent speaker to a sports medicine class at George Washington University and interacts on a regular basis with some of the area running clubs. He is the in-house podiatrist for the Kirov School of ballet in Washington D.C.

Todd Katz - Todd is the head coach for Hammer Down CrossFit, a Certified CrossFit Trainer, and certified in CrossFit Olympic Weight Lifting, CrossFit Gymnastics, and CrossFit for Kids. Todd is also a certified personal trainer and nutritional counselor through NPTI. Todd has spent the better part of the last decade either in the weight room or running marathons. His personal best marathon time of 2:59:23 was set on the difficult Boston course in April of 2009. For several years Todd was stuck between 3:02 and 3:12 at the marathon distance. In the Fall of 2008, Todd discovered CrossFit and dramatically altered his training style which led to his breakthrough performance. A certified running coach with the Road Runners Clubs of America (RRCA), Todd has helped many runners achieve personal bests by instituting a carefully planned out training schedule that utilizes CrossFit for strength training and high intensity interval training on the road. Todd played ice hockey for almost three decades and played lacrosse through college.

George Buckheit is the the head coach of Capital Area Runners. As an athlete, George was a two-time NCAA Division I All-American during his collegiate days at Bucknell University and is a member of his alma mater’s Athletic Hall of Fame. He went on to have an outstanding post-collegiate career, running personal bests of 7:59 for 3,000m, 13:43 for 5,000m and 28:39 for 10,000m on the track. Since moving to northern Virginia in 1998, George has coached many of the DC area’s elite distance runners, including Marine Corps Marathon Champions Mary Kate Bailey (2004) and Kristen Henehan (2007). George's coaching success has extended beyond the elite runners he has coached. In 2009, 43 members of his Capital Area Runners training group posting qualifying times for the Boston Marathon and over 100 of his runners posted lifetime bests in the marathon

Monday, February 22, 2010



please send me your email address. Max

Wed Track Workout at AU

I hate to knock down the funny posts, but we should start thinking about the Wednesday workout now. American University has been proposed...because the track is cleared of snow.

Warm-up at 6:30...if you're late, simply warm-up around the track. We'll start the workout circa 7.

Can someone give me a lift? I will be coming from downtown on the Red Line, but could meet someone driving in at any of the Red Line stops (AU/Tenleytown makes the most sense).

I propose cut-down mile repeats at 8k pace...or something similar. Any thoughts?

You never know what you'll find in rural Maryland

But in Klim's imagination, this is what it looked like:

Meet the GRC: Karl Dusen

Meet the GRC_Karl Dusen from Tow Path on Vimeo.

Sunday, February 21, 2010


PHOTO - GRCers Andy Sovonick (The Chicken Tender Runner) and Chris Bain (right) shake hands in a staged photo shortly after Chris Bain was awarded "Runner of the Year" by the Montgomery County Road Runners Club. Sovonick and Bain were in a tight race for the coveted honor. Bain's 2:31:03 marathon in Korea last April (5 days after running a 2:36 at Boston) was a major factor in his win. Meanwhile back closer to home, CTR sliced minutes off his 5k, 8k and 10k personal bests throughout the year. Look for CTR to crush PRs throughout 2010. Nice to see two of our crew leading the way.

Teaser - The GRC Interview with Karl Dusen


Here is a teaser of the soon to be released GRC interview with Karl Dusen. Stay tuned for further updates.

GRC will be conducting interviews with EVERYONE on the team (at least those who want to be interviewed). The content of the video will detail training, goals and...well, a little bit of fun. The full video will be posted in due time.


Saturday, February 20, 2010


I have to be at work at 1200 but can meet for a run at the line on sunday at 9am. If there any interested players out there please let it be known. If people are doing 930am then I will run to the line from my house and then just continue with the group and drop off at pierce mill. total miles =17

FINAL: Sycamore Landing Sunday at 9:30am

View Larger Map



Friday, February 19, 2010

Joan Benoit Samuelson

I flew to Florida this morning to see my parents, who have rented a place for a month in Amelia Island, near Jacksonville. We drove to Neptune Beach to go to the Sun Dog Diner for lunch. We're about 10 feet from the entrance ... Joan Benoit Samuelson and a friend walk out.

I could not believe it. Honestly, I nearly fainted. I said something like, "Hi, Joan, is there any way I can get your autograph? You're one of my heroes." She's in town for a marathon in Jacksonville on Sunday, and we chatted for a few minutes. She told me that she, too, is considering Chicago this fall, as 2010 is the 25th anniversary of her setting the American record there in 2:21.21, a record that lasted 18 years.

I'm running tomorrow for the first time in 5 weeks. In 11 years, this is the worst injury I've had. Keep it in perspective: Samuelson got arthroscopic surgery 17 days before the 1984 trials.

Anyway, I'll write about this on my own blog soon, but I'm still kind of shocked that this happened, and I'd like to think of it as a positive omen -- not just for me, but for all of us heading out to Chicago in the fall.

Check this out:

Weekend Runs

I was planning to hit up the Georgetown Store tomorrow at 9am for a run. I have not run in this area since the blizzard(s) so I am not sure what road conditions are like. Does anyone have a loop/route in mind? I'd prefer to stay OFF snow covered bike paths and trails and would rather hit up neighborhood streets - somewhere where we don't have to contest with cars and bad footing. Thoughts?

We haven't run at The Line for I was thinking we run there on Sunday at 9:30am. Anyone else have any options?

Wednesday, February 17, 2010

Raleigh Relays

On Friday, March 26, I am driving down to NC State to compete in the 5,000m at the Raleigh Relays. I would venture to this meet every year while in college and can report that the weather is always (usually) pretty nice and the competition...well, competitive. There will be at least 3-4 heats of the 5,000m and it's a great place to get dragged to a fast time.

My schedule is such:
Friday, March 26 - leave DC area mid-morning, post-traffic and bomb down to the Raleigh/Durham area...race that evening (circa 8-10pm). Party.
Saturday, March 27 - meet up with Patrick Reaves (if available) for a run. Party.
Sunday, March 28 - see above but add "long" in front of run. Drive back to DC

I am staying with a friend from high school in Durham, but would be happy to drive anyone else down to the area who might be interested in racing at the meet and who might be able to get a place to stay. I am sure we'll all be meeting up after the race for merriment and runs. You don't have to let me know now, but keep it on your radar. This is a good chance to get one final fast track 5k in just two weeks before Cherry Blossom.

Patrick Reaves - will you still be in town during this weekend for runs?


Please send me your PRs for 10K on up. I need to submit to National Marathon director. All looks good. thanks Max

please send to

Tuesday, February 16, 2010

What's up for Wednesday?

I am guessing the track will never be clear. So what shall we do? Tempo run on the streets? Fartlek? We'll be meeting in the evening obviously, so there's a much better chance I'll actually show up, unless I take a nap and sleep in.


These posts were getting too conventional so I figured I would find some purpose, get a life, be a provocotor or become something that suits one's mindset.

As Valentines Day has passed and the Run For Haiti has come and gone(thanks all for coming out), there should be another event of signifiance on the horizon. I am voting for a major party at the RunCo sometime in early March. I am open to Saturday evenings at the Running Store in Chevy Chase or another place. Perhaps Adams Morgan. Something radical and worthy of stories to tell your kids.

Perhaps we can combine it with another running club party, have the Pacers come out, who knows. there is unlimited potential.

Come up with a theme. perhaps..... a Thawing out party?

Also, on some matters of practicality, for those running the national half and full marathons, please send me your complete info now. I will submit to the race director today or tomorrow.


National Marathon Needs Volunteers

I got this e-mail earlier. Since I plan to at least watch the race, I signed up as a course marshall - "Course Marshall #T41" from 8-11:30am on Saturday, March 20. Anyone else interested? If you sign up use "Georgetown Running Company" as your affiliation.

National Marathon needs hundreds more volunteers to make this years race a success! With only 5 weeks left before the marathon I am turning to you all to ask you for help. I for one had no idea the large numbers of volunteers that are needed to make marathons even happen. I can assure you that I will no longer just be running them but will certainly give back to the running community by volunteering my time.If any of you are interested or know anyone who is, you can visit the National Marathon website at or visit this link to sign up for times and jobs of your choosing.http://www.doitspor 2/jobs-by- date.tcl? event_id= 202049

Monday, February 15, 2010

Sidewalks around the Mall

I took a drive around the Mall this afternoon, and I'm posting my assessment for anyone who works/runs downtown.

The paths look okay between the Lincoln Memorial and the Washington Monument. Between the Washington Monument and the Capitol the paths are worthless, but if you stick to the sidewalks along the roads it looks better.

Your mileage may vary, depending on what kind of wintry mix falls from the sky tonight.

Lock Haven wins Boston U Valentine Distance Medley!!!

M dmr H01 dmr relay 2010 BU Valentine Invitational on Flotrack

Posted using ShareThis

Sunday, February 14, 2010

The Line AGAIN on Prez Day

The same GRC place, the same GRC time (9:30am)

Why? There is really nowhere else to run...

Friday, February 12, 2010




The location remains the same: Chevy Chase store at 9am.

I am in the process of trying to map out an alternative course from the CC store that's fairly free of snow. If anyone has an idea on a nice route from the store, please send me a map via email at

With this said, the Run is a go so invite friends and all who might be interested. Bagels and so on will be available. Max

Thursday, February 11, 2010

Sloane PRs on Treadmill!

REPORT: Chris Sloane PRs for 10 Miles During Workout - 54:35!!

1 minute PR on treadmill

This guy is in the shape of his life!


WASHINGTON DC - Towpath ventured out to run in what is universally described as "Snowmageddon Part 2" yesterday.

MORE snow is forcasted for Monday!

Wednesday, February 10, 2010

YouTube Running Video of the Week

GRC YouTube video of the week brought to you by Bud Light...

Nice commentary by Coach Bill Squires

Monday, February 8, 2010

4 mile tempo before the weather turns bad

Late post, but if anyone is interested, I'm planning to do a 4 mile tempo tomorrow from the LINE (could be followed by some 1 mins), estimated starting time for warm up 10.00 a.m. (I'm flexible to start earlier/ later, but seems snow will start soon after 10 am). I checked the road at 5pm today and it looks very good, completely clear: no ice or snow on that part of beach drive. It would be an out and back from the LINE to East-West Highway and back (2.06Miles), twice up and down. (Text/ call at 480-414-3993 if you're interested to join).

Wednesday night forecast is snow and 20mph winds, so track may be challenging.


I am doing a little research on best Running websites. There are several reasons but first and foremost is for potential advertising.

On the board is LetsRun, Dyestat, Flotrack, Runners World, Running Times and more.

Since most of you are runners and look at these sites, your commentary is useful. Please send me a few blurbs via the comments. Nothing too in depth, just an opinion and why.



Jake, if you are not a Republican, what are you? Also, who is running the National Marathon(for sure)


give me a buzz at the Chevy Chase store when you get a chance. 301.215.6355

Saturday, February 6, 2010

Sunday Long Run

Do we have any first or second hand reports as to whether Beach Dr. has been plowed? The major roads in DC are fairly well plowed but free of cars. We could seize the opportunity and chart out a long run that follows the major roads around DC.

Please post your thoughts as well as your current transportation situation.

I can meet anywhere in NW but am not going to bother digging the car out until Monday.

Friday, February 5, 2010


For obvious reasons the RUN FOR HAITI is being moved to next Sat the 13th. Same place and same time.(9am Chevy Chase store) Please spread the word to all your friends and colleagues to come and particpate.

with specific questions please call 301.215.6355 and or email

thanks Max

Storm of the Century?

Meteorologists say the snow storm could be historic, setting records that are 100 years old.

The snow is expected to start around 11 a.m. It's expected to dump 2 feet of white stuff by the time it ends Saturday.

We're only 18.7 inches away from being the snowiest winter in 100 years, and we could do that in the next two days.
Another storm is coming Tuesday.

I suggest we comment here with weekend run plans as the storm develops. As of now, it appears more practical to run long on Sunday as Saturday will be a white out.

Thursday, February 4, 2010

Try the Tri!!! - 'cause it's time to get ready for the spring tri season!

Georgetown Running Co. is proud to unveil its Try the Tri Program!!!

Try the Tri is designed to help novice triathletes prepare for their first race or improve upon that early success from Nation's Tri in 2009. The program is coached by elite triathletes from Team Snapple.

Members will train for either the Sprint- or Olympic-distance DC Triathlon on Sunday, June 20th, 2010 (

What do you get? High-caliber coaching and discount gear, all the great stuff that you'd expect from the stellar Georgetown Running Co, and an awesome training program led by Team Snapple's pro triathletes.

No more leafing through that convoluted Triathlete Training Bible you got from Barnes and Noble, no more 8-mile runs by yo' lonesome, and no more paying full price from *&#$@% Bike Shop in Bethesda for shoes and pedals!

Try the Tri's 4-month program includes:

* Training Plan for either the Sprint or Olympic Distance Triathlon.
* Discounts on wetsuits, bikes, helmets, shoes, apparel, Team Snapple Gear and more. Program discounts can easily exceed the costs of membership.
* Group-organized workouts with frequent coached workouts.
* Online forum to discuss training with other participants and receive feedback from coaches.
* A live panel for new triathletes hosted by professional and elite triathletes from Team Snapple.

Membership dues are $195 for the 4-month program. Email to reserve your spot in the program.

Group workouts start soon, so register now!

Seriously, enough excuses already. The off-season is over, training with fellow triathletes is so much more motivating than running by yourself, and getting discounts on sweet tri gear is always a bonus! Register by emailing, then give yourself a pat on the back for getting your spring tri season under way!

As always, feel free to forward on to any aspiring or fellow triathletes that you know! Just send them the link

Cheers to the start of an awesome 4 months and representin' at the first annual DC Triathlon!

Wednesday, February 3, 2010

Weekend Runs

So this weekend looks snowy!

What are our weekend plans? Are people running for Haiti in 15" of snow? Must we run at the line again? So many questions, so few answers. Use to comments section to bring clarity to my universe.


Wherever the anonymous blogger is, i will duel you! In all seriousness, please refrain from hiding as it seems a bit weak. If you ever played basketball, it was telling if you took the ball to the hole strong and with authority vs. whether you shied away from confrontation. Ditto with anonymous blogging. What's the point?

With this said, some of you are running 90-100 mile weeks. This is worthy of true greatness. This takes dedication and sacrifice that most non-professional athletes lack.

Be proud but be smart.

Take time out to be proactive about maintaining the body beyond the run.

I can get some of you some free body work, via ART, Massage therapy and or Physical Therapy if you are serious and willing to commit to a regular schedule to getting treatments.

This arrangement can be for someone who is serious about winning a big race, making the trials or doing something of similar noteworthiness.

Several GRC runners have benefited. Most recently, Steve Meinelt, who received massages twic a week. These massages, along with hard training earned him the first American at Cherry Blossom a few years back.

Steve was not too far ahead of most of you when he started.

Heck, you can even ask the world famous towpath about the benefits of massage

If any of you are serious and willing to absolutely commit to seeing someone on a regular basis, let me know via email at

Tuesday, February 2, 2010

Wednesday Workout

Due to the condition of the track AND the fact we're going to be getting more snow today/tonight, I am going to opt out of the workout and try to get something in later in the week.

For next week Karl suggested a 4 mile tempo on the track at 5:00 pace (20:00), followed by some 400s. I need to practice Cherry Blossom race pace so I was going to tag along and run 5:05s. If anyone wants to run 5-5:05 pace for all/part for the workout NEXT week, speak up. For instance, you could help pace Karl for 1.5 miles (in 7:30), then rest for a lap or two, then run another 1.5 miles at pace. There are a number of different options.

If anyone wants to meet at B-CC tomorrow regardless (a workout in the neighborhoods?) please post.

Monday, February 1, 2010



Both stores are having a sale on all Winter apparel. The sale will last until the end of February. We carry all brands including Under Armour, Nike, Asics and more.

Our store in Georgetown is located at 3401 M st. and our Chevy Chase location is 4461 Willard Ave a five minute walk from the Friendship Heights Metro.

Phone #s are:

301.215.6355 for Chevy and
202.337.8626 for Georgetown

hrs are 10-7 weekdays for Chevy and
10-8 for Gtown

weekends are 10-6 and 12-5 respectively, for both locations


Have you guys ever streaked a race?

Try and Bandit This Race

Less conflict ya'll.....more racing!


Guys, the Bandit thing was a joke. I have run that race for years and know the race directors. I did not wear a chip nor did I get a recorded time. As for race fees and such, I have gotten most of the runners around here into many races for free(above and beyond the Race team standards) for years so I am not sure where these comments stem from. Personally, I do not care. Even if you did not go "bandit" you did not have to pay Interesting. As for the anonymous commenter, I suggest you declare your true identity. I am not sure why people make comments under the anonymous in the first place.

As for the run for Haiti, I suggest everyone who is able come out and lead the charge on that one. The run has nothing to do with me, the store or you but for the people of Haiti who at this moment, have only devastation to deal with.

Chicago Marathon Registration

Chicago Marathon, October 10, 2010, opened this morning...I'm in.