Tuesday, August 31, 2010
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
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
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.
Saturday, August 28, 2010
Wednesday, August 25, 2010
Tuesday, August 24, 2010
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
Saturday, August 21, 2010
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
Wednesday, August 18, 2010
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
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
Sunday, August 15, 2010
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
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 @ email@example.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
The entire page is pasted as follows....
Start CorralsThe 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:
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 firstname.lastname@example.org. 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)
- Half Marathon time: <1:35:59
- Full Marathon time: <3:35:59
- Expected capacity: 3,000
- Avg. time to cross Start: 1:58 (minutes)
- Half Marathon time: <1:45:59
- Full Marathon time: <3:55:59
- Expected capacity: 4,000
- Avg. time to cross Start: 4:11 (minutes)
- Half Marathon time: <1:50:59
- Full Marathon time: <4:00:59
- Expected capacity: 4,000
- Avg. time to cross Start: 6:31 (minutes)
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..
Tuesday, August 10, 2010
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
MCRRC Going Green Track Meet
Friday, August 13, 2010 - Bethesda
Approximate Time Schedule
|7:30pm||Kids Runs of 1/4 and 1/2 miles|
|7:45pm||Two Mile - First Heat||11:30 and faster|
|8:00pm||Two Mile - Second Heat||11:30 - 13:00|
|8:20pm||Two Mile - Third Heat||13:00 - 15:00|
|8:40pm||Two Mile - Fourth Heat||15:00 Plus|
|9:05pm||Mile Run - First Heat||6:00 and faster|
|9:15pm||Mile Run - Second Heat||6:00 Plus|
|9:30pm||4x400 Relay - First Heat||5:00 and faster|
|9:40pm||4x400 Relay - Second Heat||5:00 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
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.
Saturday, August 7, 2010
Friday, August 6, 2010
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
Tuesday, August 3, 2010
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.