Tuesday, August 31, 2010

Middle Distance Group

Several middle distance runners have contacted Klim about training in events under the 5k and I'd like to spearhead that group. As some of you know, I am on the bench recovering from injuries, but if you'd like to join the discussion on shaping some wednesday workouts in the future toward middle distance events, feel free to reply so we can gauge everyone's interest.


Perhaps, the only thing that connects me with most of you is that back when M&M was making a name for himself and was mad at the world, I was around the same age as most of you. Then for years, he was out of touch and in the abyss. Alas, he has made a comeback with a vengence.
The comeback is truly an "American thing" Kobe made a comeback from his troubles, yes, in our hearts and minds many secretly hope Tiger will make a comeback, the new pitcher for the Nats must now make a comeback and the ever so troubled M&M has risen from the bottom to reclaim fortune.

Wow. Maybe even I can make a comeback. From what, who knows? A comeback from something is the never ending song of life.

Jake, you will rise up from the bottom and find some air. Just give it time.

It took M&M years.

Please excuse the diversion from the norm.

Monday, August 30, 2010

Wednesday Workout

Looking at Wednesday's workout... I was planning on revisting the Brad Hudson Mile on/Mile off workout using half marathon goal pace. We did 6 miles of this workout 2 weeks ago. I was thinking of doing the same workout but possibly adding 2 more miles (1 more set). The workout is broken down as follows:

mile (45 seconds slower than goal half mar pace)
mile (10 seconds FASTER than goal half mar pace)
Repeat this 3-4 more times.

We did this on the CCT-gravel section between mile 1 and 2(i think).

Also, do you think this is an appropriate time to revisit this workout or complete this workout in general with 2 1/2 weeks until a big focus race?


Sunday, August 29, 2010

Hey guys , and gals

Well , to start off my name is Jerry and I am pretty excited about joining up with the racing team. I just recently moved down here from NY to teach in PGC. I graduated this spring from SUNY Cortland where I ran cross track and the whole works. Being from NY i do not know many people in the area aside from a few buddies who go to school in DC so I shot Jake an email about a week ago about training since I knew he was down here running. How did I meet a certain Jake Klim you may ask? At the Cherry Blossom 10 miler last April Jake was kind enough to throw me a split from mile 2-3 on the course since I didn't tap the button on my watch. From there I remembered his name from results and his blog. So I put two and two together and since this sport of running is pretty important to me decided to get in contact to see if there were people in the area that were serious about running.

Today I met up with Jake and Karl at the line and did a few miles with them around the park. It will be some good fun running with everyone and I look forward to meeting everyone. Drop me an email if you'd like, if not that is fine I'm sure I'll get to see you all some time.


Jerry Greenlaw

Saturday, August 28, 2010

Alabama Paul Places 37th at Crim 10 Miler

Paul Guevara, AKA Alabama Paul, AKA Texas Paul, AKA guy who owes me $4.00, ran 52:52 at the USA Ten Mile Champs in Flint, Michigan this morning.

Wednesday, August 25, 2010

Weekend Runs

We discussed doing the long run from the Georgetown store at 8AM on Saturday, then a shorter run from The Line at 8:30AM on Sunday. This should give everyone the option of running longer/shorter on either day, but still meeting for a group run.

Texas Paul

You left your flats in my car. Drop me an email (david DOT j DOT burnham AT gmail) or give me a call (413 834 1556) and I'll get them back to you.

Chicago Team Competition

It has come to my attention that there is team competition at the Chicago Marathon. We could do very well here so we should do this! Would someone be willing to spearhead this endeavor?

Post here if you can take on this task. Thanks.

Tuesday, August 24, 2010


The soul the competitor drives his or her behavior. I have been reading various blogs and stories about injury and so forth. All I can say is listen deeply to the body. The body will win over the mind and soul, at least in the long run.

Think about when you were a kid and were less invested in sport. When you hurt your knee or whatever, you would simply let the injury go away on its own and most likely would refrain from whatever activity you were doing that caused pain. Eventually, the pain would go away and in some natural manner, you would get back to running or whatever.

Perhaps, simply resting and doing nothing is what is best when the body says no mas.

Alas, the soul and mind of the developed competitor says different and pushes. As we mature and become aware of our abilities, our egos grow, too. Our ego then pushes the body, perhaps too far.

The moral of this diatribe is unless your paycheck depends on winning the race, an injury happens due to over exertion and or over training and perhaps, ample or all out rest is the best way to fully heal.

this comes from someone who works daily with the wounded athlete and the medical world that is paid to keep them going.

Monday, August 23, 2010

Wednesday Track Workout

Just to get the ball rolling on this week's workout, what does the group want to do? Who's going to be there? Let's try to take advantage of the coolest Wednesday weather we've had in weeks!

Saturday, August 21, 2010

Sunday at Greenbelt Park - TIME CHANGE!


In order to meet Jarrin's schedule, plan to meet
HERE tomorrow at 7:15 to begin running at 7:30am. It's a 5.7 mile loop (all on trails) that is run 2-3 times. If you don't want to meet that early, we'll be running through each lap every 40 minutes after 7:30 (i.e. 8:10 and 8:40). Jarrin and PMurph hope to run at least three laps for 18-20 miles total.

If there is a gate blocking the parking lot, park at the school across the street (diagonal from the gate) and meet in the parking lot.

Post a comment with any questions or concerns about the time.

Thursday, August 19, 2010

Saturday in Gtown

I am running for 90 minutes on Saturday from the Gtown Store at 8:30am. I am testing the leg to see what it can do. I can use all the help I can get.

I am not around on Sunday, so someone else should post a meeting spot/time.

SOLINSKY - 12:56.45!

3rd place. I watched online at work and it was a hell of a race. That guy is tough as nails.

Wednesday, August 18, 2010

Workout at BCC

I usually just roll with whatever workout is proposed on wednesdays but this week I have on my schedule a specific workout that I want to hit. I talked to several of you about this workout... it is a bear of a workout. 6-7 miles alternating between 10 seconds faster than goal half marathon pace and 45 seconds slower than half marathon pace.
Example: Goal is 5:20's for the Half
5:10, 6:05,....repeat for 6-7.

I was orginally planning on doing this on the track but it didn't seem to be a popular venue for this workout.... so I figure running between mile 1 and 2 of the gravel portion of CCT would work well (out and back 3 times).

See you at 6:30 at BCC.

Tuesday, August 17, 2010

Wednesday workout

Sorry to get this posted a bit late, but I am planning to go long with some reps mixed in tomorrow a.m. rather than hit the track, then race on Sunday at Hartwood.

If you are planning to go to BCC, check in so people know what's going on. Perhaps even suggest a workout.


Back when Darrell General was winning races and before 9/11, a young kid named Marshal Mathers from a poor suburb outside of Detroit, was arising from a dysfunctional and poverty ridden environment and converting some of his misunderstood self to genius-like lyrics. He was angry/brash and brilliant. He converted his name to EMINEM and became lost in fame and fortune. Like many of his ilk, he lost his way and some of his fortune and all thought he was one of the many famous entertainers that lose their fortune to irresponsible and downtrodden behavior.

Alas, 10 or so years later EMINEM has re-emerged with some of his old venom. I love the way you lie provides some of his old passion and intelligence but lacks the outright brutality of some of his old work. He has learned to age with some grace without losing the edge that made him appealing in the first place.

Congrats to EMINEM for doing what many cannot.

Jake, there is hope for you too:)

sorry for the digression but it is what it is

Parks Half Marathon on 9/12

Please contact me via e-mail if you'd like to run. I have a few comp entree fees for this race.

Race information is HERE

Sunday, August 15, 2010


When I came to town, Darrell General used to win many of the races. He did this while holding down a full-time job standing on a concrete floor all day, managing a family and more. Though not as prolific as Mike Wardian, Darrell's story is in some ways, more captivating and impressive. Below is an old artice from the Washington Running Report

Darrell General: More Than a Marathoner

Randy MayesNovember 1999For the Washington Running Report
Darrell General, of Mitchellville, MD, is principally known as a winner of the Marine Corps Marathon, after winning the event in 1995 and 1997. In the 1980s and early 1990s he was a prolific road racer at distances from the 5K to the marathon. Originally an All-County 800m, mile, and two-mile runner for Potomac High School in Oxon Hill, MD, he wanted to eventually run longer distances. As a junior in high school, track and cross-country coach Dan Becker's unorthodox training methods had a profound effect on General's future training. At seventeen, just months after graduating from high school and being encouraged by a high school coach, Jim Zeman, he ran in Marine Corps Marathon and finished in 2:58.

After one year at Prince George's Community College, he began working full-time at Sears in 1984. That same year he ran Marine Corps again, in 2:42, and in 1985 he improved to 2:26. In 1986, he ran the New York Marathon, finishing in 2:31. In 1987, as the youngest Olympic Trials qualifier, he ran 2:19:08 at the Marine Corps Marathon. At the Trials he placed nineteenth in 2:20:30. In 1989, he set his PR (2:14:42) and placed second at the Jersey Waterfront Marathon, which also served as the TAC National Marathon Championships. In 1990 he was the First American at Boston with 2:15:28. From 1984-1991, he worked up to fifty hours per week at the Sears loading dock lifting heavy boxes, sometimes the day before a major race. His demanding work schedule did not stop him from developing his talent, as he continued to log ninety miles per week.
In 1991, he was promoted to supervisor and began coaching part- time in the afternoons. He also represented the U.S. in the marathon at the World Cup Championships in London. He set a PR at the Army Ten Miler, as he and rival Jim Hage dueled throughout the race. Both were training for the 1992 Olympic Marathon Trials, and General pulled away at the end to win by ten seconds in 48:48. In a disappointing showing of 2:25:01 in Columbus, he placed 30th at the Trials. In 1993, he set a PR for the half marathon at Parkersburg in 1:04:48 and ran 29:53 at the Vietnam Veteran's 10K in Washington, DC. General continued to post fast marathon times over the next few years: Pittsburgh (2:19:53) and Twin Cities in 1993 (2:16:08), the 1994 National Championships (2:15:56), 1995 Charlotte National Championships (2:19:06), and his win at Marine Corps in 1995 (2:16:34). He placed twelfth at the 1996 Olympic Trials in 2:16:30. In 1996 he left Sears and became a physical education teacher and assistant track coach at Potomac High School.

For the 1997 Marine Corps Marathon, he set a goal to break the course record. After putting everything into specific training, he felt he was in shape for the task. Rain that year prevented a record time, but not a win. He was disappointed with his 2:18:20. That same year he won the MS Half-Marathon (1:05:45), finished second at the GW Parkway 15K (46:46), and placed eighth at the Parkersburg Half-Marathon in 1:06, making the National Team. The World Championships were held in Slovakia, where he ran 1:05:10.

In 1998, he was the ninth place finisher at Parkersburg (1:06:46), and ran 1:07:48 in Switzerland at the World Championships. He ran four marathons: Motorola-Austin (2:16:52), Pittsburgh (2:17:58), Twin Cities (2:18:59), and Ocean State (2:25:42), qualifying three times for the 2000 Olympic Trials. He also finished first at the GW Parkway 15K in 45:55 and was chosen as the Washington Running Report Runner of the Year.
This year he ran 2:25:50 at Pittsburgh and represented the U.S. at the Pan-Am Games, placing fifth in 2:23:58. At the Parkersburg Half-Marathon National Championships, he finished in 1:08:23 and placed second at the GW Parkway 15K (46:19). The Volvo-Midland Run in Far Hills, NJ was the 1999 USA Men's Ten- Mile Championship. The night before the race, General told his roommate Weldon Johnson he was going out for a half-hour easy run. Two hours later, General returned and Weldon jokingly asked if he had gotten lost. General replied, embarrassed and disgusted, "Yes, I did." His race performance was affected and he finished in 53:54.
After making the decision not to follow through on track scholarships to several colleges, and sacrificing track experience, the roads provided his development. Being very independent and motivated, he chose to be self-coached and train alone. Still using the training methods his high school coaches taught him for strength, speed, and kick, he manages to train twice daily with a full-time job and three children. Strength training usually involves hills. Quarter to three-quarter mile repeats or tempo runs each morning prepare him for Parkersburg's hilly course.

Each afternoon he alternates distances from 100m to 1000m in interval training for speed and kick. His turnover training also enables him to pace himself without a watch, which he finds essential, and allows him to push the pace in the last half of races. His racing tactic is usually to come from behind and sprint to the finish. He has learned that, through varying his training daily, he is less likely to get injured, as he normally logs eighty miles per week and builds to one hundred miles per week before a marathon. To help with recovery from the numerous workouts, he takes super blue-green algae and vitamins. For the 1997 Marine Corps Marathon, he added upper body weight training to his regimen.

General is also entering fewer races to allocate more time for training and to stay in national class shape. In the past he has gone to races unprepared, not giving himself enough time to train properly. At 33, he has completed thirty marathons, fifteen of which were under 2:20. He ran PRs in the 1500m (3:47) and 5000m (14:20) on the same day at a Potomac Valley Track Meet. He has also run 23:32 for an 8K in San Diego and 29:29 at the 1994 Sallie Mae 10K.

When he is not coaching himself or his high school athletes, he works with his racing team that includes Antonio DeBarros, Lorenzo Nelson, and Wendall Brown. Each says they have benefitted from his coaching advice. Currently a PUMA athlete, General is training for the Olympic Marathon Trials in May. With a more flexible schedule that allows him to stay more focused and confident, he says "I have one good marathon PR left in me. The Marine Corps Marathon course record is something I think about frequently."

Friday, August 13, 2010

Saturday Morning at the Store....9am?

with this cooler weather...do we want to start at 9 again?

BBQ Tomorrow (Saturday) 1PM - GRC celebrations

Please e-mail me - karl.dusen@gmail.com - for the address and directions if you can make. I got permission from Jarrin to go to town on his grass for lawn olympics, so bring sports equipment or games if you have them.

Come celebrate Jake and Ella's engagement as well as the Dusen's birthdays.

From Jarrin: We will provide and grill burgers, dogs, chickens and whatever else people want to bring. We'll also have some chips, dips, salsas and soft-drinks. Booze will be planned for by the Booze Committee (contact Klim @ jklim007@yahoo.com). We'll provide some veggie burgers for the veggos as well, but we encourage them to bring more specific foods should they desire. Also, we have a side yard so feel free to bring Frisbees, badminton, nerfs, etc.

Thursday, August 12, 2010

Start Corrals at Chicago...

IF you have not done this already, those headed to Chicago either have already missed the deadline or have until tomorrow to FAX their qualifying times to the race organizers.  Please see below as this applies even to those who are not interested in being in the "Athlete Development Program."  I had assumed that when I registered and put in my Boston Marathon time from last year as my "qualifier" that it meant something.  It apparently did not - they have me listed as an "open" runner meaning I will start behind 12,500+ runners (everyone from Elites to Corral D will start before me).  NOT conducive to running fast!!!
"Qualifying times must be submitted in the form of a race result certificate or race result page from a marathon or half marathon run no earlier than January 1, 2008 and no later than August 6, 2010.
Proof of qualifying times must be faxed to 312.904.9808. Address your fax to: Bank of America Chicago Marathon Start Corrals. Start Corral qualifying times will not be accepted after Friday, August 13, 2010."

The entire page is pasted as follows....



Start Corrals

The lettered Start Corrals A, B, C and D are seeded placement of the fastest 12,000 participants based on their recent marathon and half marathon finish times. The Open Corral or Open Start is self-seeded placement of participants by expected net finish time. Net finish time for the Open Start participants ranges from 3:00 – 6:30 hours.

Qualifying times for Seeded Start Corrals:

Start Corral Table

How to Qualify for a Seeded Start CorralSeeded Start Corrals A, B, C and D are secure start areas designed to offer a quicker and smoother start for all qualified runners. Assignment to Seeded Start Corrals is based on a submitted qualifying time run in a recent marathon or half marathon, and offered on a first-come, first-served basis. Assignment to a Seeded Start Corral is not guaranteed and must be confirmed by the participant.
Qualifying times must be submitted in the form of a race result certificate or race result page from a marathon or half marathon run no earlier than January 1, 2008 and no later than August 6, 2010.
Proof of qualifying times must be faxed to 312.904.9808. Address your fax to: Bank of America Chicago Marathon Start Corrals. Start Corral qualifying times will not be accepted after Friday, August 13, 2010.

Upon faxing your qualifying time, please confirm receipt by checking the online registration confirmation page and verifying your Start Corral assignment. Please allow one to two business days for Start Corral assignments to be processed. E-mail messages or Web site links will not be accepted as proof of qualifying.

Note: Finishers of the 2008 and/or 2009 Chicago Marathon who achieved a qualifying standard for a Seeded Start Corral at one of those events do not need to submit proof of performance, but must review the online registration confirmation page to confirm their Start Corral assignment.
If you have questions, please e-mail startcorrals@chicagomarathon.com. Or click here for Frequently Asked Questions about Start Corrals.

Start Corral ASecure starting area set directly behind the Elite Development Corral for all qualified participants. Qualifications for Start Corral A for 2010 are as follows:
  • Half Marathon time:          <1:25:59
  • Full Marathon time:           <3:10:59
  • Expected capacity:             1,500
  • Avg. time to cross Start:     0:42 (seconds)
Start Corral BSecure starting area set directly behind Start Corral A for all qualified participants. Qualifications for Start Corral B for 2010 are as follows:
  • Half Marathon time:           <1:35:59
  • Full Marathon time:            <3:35:59
  • Expected capacity:               3,000
  • Avg. time to cross Start:      1:58 (minutes)
Start Corral CSecure starting area set directly behind Start Corral B for all qualified participants. Qualifications for Start Corral C for 2010 are as follows:
  • Half Marathon time:            <1:45:59
  • Full Marathon time:             <3:55:59
  • Expected capacity:               4,000
  • Avg. time to cross Start:      4:11 (minutes)
Start Corral DSecure starting area set directly behind Start Corral C for all qualified participants. Qualifications for Start Corral D for 2010 are as follows:
  • Half Marathon time:            <1:50:59
  • Full Marathon time:             <4:00:59
  • Expected capacity:               4,000
  • Avg. time to cross Start:      6:31 (minutes)

Rock Creek Park Sunday 8:00 AM

Hey, I am Paul Zwama, a friend of Dirk's. He gave me his account information so I could ask the GRC crew if anybody is down for a long run Sunday morning at RCP?
I plan on going 15 miles at any pace and some company would be nice!
I will be there regardless at 8 AM and hope to see all of you!
I have met some of you, but it would be great to meet all of Dirk's DC friends since I hear and read so much about a lot of you.
See you Sunday, 8 AM..

UPDATE: Charlie Ban Returns from Woods

Nice account of his OAR-like cabin trip HERE

So tender! So tasty!

On Bus. 460 in Perisburg, Va.

Tuesday, August 10, 2010

Wednesday Workout

Is there interest this week? The heat is going to be awful, so I think it might be a good week to do something counter intuitive to marathon training -- like controlled 400s with a short rest.

Please chime in.

Sunday, I'd like to go a steady 22-24. Anyone have a venue in mind that's not Greenbelt State Park?

Monday, August 9, 2010

Two Mile Race on Friday

Is anyone running this (as a workout)? The two mile is traditionally the main event (9:20s will win). I'd go to watch/time/cheer if any GRCers were thinking of heading over there.

MCRRC Going Green Track Meet

Friday, August 13, 2010 - Bethesda

Approximate Time Schedule

7:30pmKids Runs of 1/4 and 1/2 miles
7:45pmTwo Mile - First Heat11:30 and faster
8:00pmTwo Mile - Second Heat11:30 - 13:00
8:20pmTwo Mile - Third Heat13:00 - 15:00
8:40pmTwo Mile - Fourth Heat15:00 Plus
9:05pmMile Run - First Heat6:00 and faster
9:15pmMile Run - Second Heat6:00 Plus
9:30pm4x400 Relay - First Heat5:00 and faster
9:40pm4x400 Relay - Second Heat5:00 Plus

The race is part of our low-key club race series and is free for MCRRC members, $10 for non-members 18 and over, and $5 for non-members under 18. Registration is race-day only starting an hour before the race.

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.

Sunday, August 8, 2010

FLASH: Mighty Matias is Engaged!

Our very own muscular marathoning Ironman proposed to Katie Davison earlier in the week and she agreed! Congratulations to Matias and Katie!!

And to add to his epic week, he of the thick calves was featured on the news during this weekend's Tour of Page County cat 3 road race (and in case you've missed it all, Matias has been absolutely TEARING up the road racing scene, ascending from cat 5 to cat 3 in less than a year... incredible!).

Matias appears at 0:52 in the clip.

Dix 3rd at Leesburg 20k

Negaitive spilts a 67:37 for 12.4 miles on a difficult course...5:26 pace.

A 1:11:15 half marathon effort.

Saturday, August 7, 2010

Sunday: The Line, 8:30am

It seemed like everyone was into this idea today for tomorrow.

Friday, August 6, 2010


Hey everyone.

I am begging for support manana at the Chevy store. as noted we are having Endurox and Accelerade there and we are also hosting a group run for the Hope for Wounded Warriors. Rather than 830 we will leave a tad bit earlier around 8ish. The aim is to get to the store and fuel up on Accelrade and then do a long run.

I have discovered some great new routes other than CC for those who want variety.

Of special note, we can all watch Jake do his new Groin stretches..........


Wednesday, August 4, 2010

RnR Philly Half

Who from GRC is racing the Philly Half Marathon in September (NOT November)? I want to start a discussion about transportation and lodging. Please post your plans below in "comments".

I for one will be bombing up there on Saturday morning, spending the night, and then racing the next day. I'd love to carpool/split costs on the travel. If we have enough people racing (and needing rooms) I can ask the GRC COUNCIL about using funds to help offset these costs.

Hopefully I have better luck than Dickson did in getting a response...

Tuesday, August 3, 2010


We are having a nutrition clinic at the Chevy Chase store this Saturday. A representative from Endurox and Accelerade will be on hand to provide education and lots of free samples of various pre and post run nutritionals. I would like to have a run from the store at about 830 or so and then conclude with the clinic.

If folks would be willing to come out and support the cause, it would be appreciated. There will be plenty of post run handouts in the form of free recovery munchies. On a side note, perhaps we can get Endurox to support the race team by providing free product for the athletes? It does not hurt to ask. If folks come out in #s, it might make for a favorable impression.

Please let me know some consensus thought on this matter.

regards Max

Wednesday workout

What does everyone feel up to?

Monday, August 2, 2010


WASHINGTON (AFP) – Scientists have found the reason why blacks dominate on the running track and whites in the swimming pool: it's in their belly-buttons, a study published Monday shows.

What's important is not whether an athlete has an innie or an outie but where his or her navel is in relation to the rest of the body, says the study published in the International Journal of Design and Nature and Ecodynamics.

The navel is the center of gravity of the body, and given two runners or swimmers of the same height, one black and one white, "what matters is not total height but the position of the belly-button, or center of gravity," Duke University professor Andre Bejan, the lead author of the study, told AFP.

"It so happens that in the architecture of the human body of West African-origin runners, the center of gravity is significantly higher than in runners of European origin," which puts them at an advantage in sprints on the track, he said.

Individuals of West African-origin have longer legs than European-origin athletes, which means their belly-buttons are three centimeters (1.18 inches) higher than whites', said Bejan.

That means the black athletes have a "hidden height" that is three percent greater than whites', which gives them a significant speed advantage on the track.

"Locomotion is essentially a continual process of falling forward, and mass that falls from a higher altitude, falls faster," Bejan explained.

In the pool, meanwhile, whites have the advantage because they have longer torsos, making their belly-buttons lower in the general scheme of body architecture.

"Swimming is the art of surfing the wave created by the swimmer," said Bejan.

"The swimmer who makes the bigger wave is the faster swimmer, and a longer torso makes a bigger wave. Europeans have a three-percent longer torso than West Africans, which gives them a 1.5-percent speed advantage in the pool," he said.

Asians have the same long torsos as Europeans, giving them the same potential to be record-breakers in the pool.

But they often lose out to whites because whites are taller, said Bejan.

Many scientists have avoided studying why blacks make better sprinters and whites better swimmers because of what the study calls the "obvious" race angle.

But Bejan said the study he conducted with Edward Jones, a professor at Howard University in Washington, and Duke graduate Jordan Charles, focused on the athletes' geographic origins and biology, not race, which the authors of the study call a "social construct."

Bejan is white, originally from Romania, and Jones is black, from South Carolina.

They charted and analyzed nearly 100 years of records in men's and women's sprinting and 100-meters freestyle swimming for the study.