Monday, January 31, 2011

Wednesday Workout

From Coach Jerry: As I said in my previous message, we're going to have to be creative this week to get in the workout.  The best alternative I can come up with is doing something in front of the White House.  As i'm sure all of you grizzled washingtonians know, the entire block from 15th to 17th on pennsylvania avenue is closed to traffic, and it's and it's clear of snow and well lit.  It's also very easy to get to by metro from anywhere in the area, so that's a bonus.  I'd guess the closed off area is at least 300 meters from one side to the other, and it's a fairly wide street, so we can do loops up one side and back on the other.  We can use the miracle of GPS watches to get a fairly accurate idea of what we're doing once we get out there.   I propose that we meet up at the corner of Penn and Madison Place, which is a short block in from 15th street, at 6:45.  I can watch your bags while you warm up, and then we can get going at 7:15.  While not necessarily ideal, my guess is that this will be a fun place to run.  As for the workout itself, I propse that we do something approximating 1200s, and shoot for 6 reps with a 2 minute recovery.  Who's with me?

Saturday, January 29, 2011

Rock Bottom Bethesda tonight at 8:30pm.

Kick cabin fever in the arse and come out!  This guy certainly needs to get out!!! 

copyright by Wiggyleaks LTD

long and strong

I'll be going long with Hanson from the line at 8 AM Sunday morning. Be there or be square(hip to be square).

Friday, January 28, 2011

WIGGYLEAKS: Video of "Outlaw"

This is video of "Outlaw" dancing in the van on the way back from Charlotte.

Thursday, January 27, 2011

tempo friday

Hanson and I will be doing a 7 mile tempo, most likely on hains point tomorrow evening. If you're interested post up.

State of the GRC 2011

First and foremost, there will be no organized practice tonight, Jan. 26, at the Bethesda-Chevy Chase High School track.

Lady and Gentlemen,

As the 2011 competitive season begins, the GRC racing team perches at perhaps its best position ever. The State of the GRC is strong.

Our cross country team, running a completely different top five than the year before, improved on its finish at the national club championships. We post multiple sub-32 performances in 10ks while sub-15 5k times are nothing foreign when we hit the race course. 

More than a dozen runners show up every week to run in the dark around the Bethesda-Chevy Chase High School track, yearning for the glow from the single working light bulb at the foot of the homestretch. We sport runners at every level, all moving in one direction — toward the best performances of their lives. The synergy resulting from our group workouts and runs produces enough enthusiasm to power us on the chilliest of mornings, or most depressing of Wednesday nights. And we have a lot of laughs along the way!

Newcomers to the DC area running scene are finding the GRC to be the best fit for young professionals who know their best races are still ahead of them. Their ambitions for their vocation and athleticism are tempered and fortified by the successes they earn in both fields. They aren’t afraid of challenges, and likewise we should not be, either.

Texas Paul Guevara, known to his friends as Alabama Paul, persevered through a few weeks of near misses trying to catch up with the group before we left for Saturday morning runs. To his chagrin we were on time leaving, those few weeks.

Watch-less Jerry Greenlaw saw what our runners could do at the Cherry Blossom race last year, now he’s whipping around the track, pushing himself a few hours before he has to get up to go to work.

We face challenges from an axis of evil that includes Pacers, Potomac River Running, and ... Pacers. These foes will not prevent us from reaching our goals, but rather, will serve as stepping stones and guideposts.

You may notice some of your teammates sporting sleek new Nike warmup jackets. This is not a coincidence, but rather the product of hard work that goes into our primary fundraising venture, the Father's Day 8k. Proceeds from this race funded travel stipends to the Chicago Marathon, bought t-shirts for the entire team and subsidized the lodging expenses to the USATF cross country meet. As successful as the race was last year, there is much more room to grow, and grow we must to meet the needs of a burgeoning team. Outfitting 11 new runners doesn't work on the backs of a budget built for far fewer.

Let me be perfectly clear-- our continued prosperity and ability to meet our needs are wholly dependent on each and every one of you contributing your time, effort and skill to make the Father’s Day 8k a success.

The store has been a loyal patron and supports our goals, but only acting as an organization that takes responsibility for its own expenses can we truly achieve our goals of providing our growing team with equipment and opportunity to compete.

This year's cross country championship meet will be held in Seattle. That is obviously more of a financial commitment to make for a race than renting a van and driving to Charlotte. That said, the same expenses that we faced in North Carolina will be waiting for us in Washington, and our fundraising efforts will go to ensure that if our runners can get themselves to Seattle, the team can provide monetary support similar to missions to North Carolina and Kentucky.

Some of you might know a fellow nicknamed Nubbins. Chances are, thanks to his recent injuries, you'll know him more from his work volunteering at last June's race than more than any other place. Nubbins, who is holding himself to respectable and challenging goals for the Cherry Blossom race, offers what he can in a busy life to contribute to the team. His example should inspire each of you to find a skill that you can offer to make the effort exemplary of the excellence we perceive in our team.

Our information infrastructure remains mixed. The main blog continues to see a high volume of traffic and frequent posts, but unfortunately injuries have limited the training-specific content. Karl Dusen, however, seemed to just stopped posting in July.

Our membership spans the metro DC area and beyond, reaching Takoma Park, Columbia Heights, Bethesda, Falls Church, Alexandria, Arlington, Kentucky, Anacostia and even as far as Twinbrook. In each community, there exists an opportunity for each of us to offer of ourselves to make our communities richer. For example, Karl Dusen coaches the Special Olympics and Joe Wiegner accompanies young ladies on runs to protect them from assailants.

One way or another, we can enrich our local running communities, be it by participating in a local, small-time road race, lending aid to a novice runner we know or even creating public road loops on for others to consider.

As we embark on the next year, it is vital to remember that we alone will determine our success. There will be a point in each effort that we put forth, either in a race or while performing a task in support of the Fathers' Day 8k, where we will ask ourselves, "Isn't this enough?"

Only we can answer than for ourselves.


I am not sure if any of you can remember or know of the BLOND guy that walks the streets of DC and MD. There is this gentleman who has the blond locks of a Nordic viking who walks 24/7 around these parts. I saw him twice today and millions of times over the years.

I call him BLOND MAN. I have seen him on the trails of Rock Creek Park and later on the Mt Vernon Trail by the Potomac in the same day.

Anyhow, I have never spoken to him but simply acknowledge him as a DC fitness guru who walks and walks and keeps walking.


MIGHTY BERT will be at the St. Patrick's day race. Can anyone take him down?

Tuesday, January 25, 2011

FLASH: Wednesday Workout CANCELED

Due to inclement weather, the Wednesday workout is canceled. WDC is set to receive 5" of snow. "Comment" here if you wish to run an ad hoc workout and need some company.

Monday, January 24, 2011

Friday, January 21, 2011

Hanson Set for 5k @ UMD

FLASH: Hanson to race 5k at University of Maryland indoor meet tomorrow.

MORE: Wiggy out due to bronchitis...

UPDATE: 6 collegians, mostly a contingent of AU guys, are ranked between 14:30 - 14:45

ANALYSIS: Hanson should be right in the mix; PR of 14:40 could fall

Race Time - 0950 HRS


Thursday, January 20, 2011

Weekend Runs


This weekend we'll meet for the usual store run on Saturday at 9, while a few guys will be racing at the UMD meet.

On Sunday, let's plan for a long run at Old Angler's Inn starting at 9. Please plan to be there at 8:45-8:50.


Those are lofty and grand goals for 2011. I am old and bored but would like to see someone beat MIGHTY BERT before he hangs them up. Cross country races do not count.

Also, Jake, all of the chiros and stretches in the world won't work as stand alone fixes. You will make someone rich, though. Go get a room at the Moeser's and hang out with Chuck for keeping your entire body strong.


Tuesday, January 18, 2011

Wednesday workout

If it's icy, I say we all hit the weight room. Wiggy clearly needs the work.
That said, it's supposed to warm up to the 40s tomorrow afternoon, likely clearing the track.
Jerry's plan: 5 x mile. for the A group, we'll go 5:00, 4:55, 4:50, 4:45, 4:40. The B group can go 15 seconds slower on each rep, and if we have a C group, the pace will be whatever feels comfortable.
I am planning on 6-8 x 1000, so if anyone wants to join me, go ahead.

Sunday, January 16, 2011


What do you guys think of a Monday morning (MLK Holiday) 10am run on Cabin John trails starting at Tuckerman Lane for about 10 miles of snow packed, hilly, single track trail running. A few of the NBDP crew have already confirmed their attendance. Of course, pancake breakfast afterward.

Who is in?


flash: chicken tender gets ejected from gtown prep pool.

north bethesda, md.

 andy sovonick who is commonly known in the area as the chicken tender runner, was sternly asked to leave the gp aquatic center for apparently talking back to innocent swimmers.  the report was it was EASILY the right
 decision for the gp staff to eject sovonick.


Saturday, January 15, 2011


Karl and I discussed running long Sunday (tomorrow) morning at the Line at 9:00. I know Charlie was planning on heading back to Rockville to run the Millennium Trail, but hopefully everyone else will join us in Rock Creek.

GRC Dominates mcrrc shooting star! Dusen, Luff 1-2. Snyder 4th (top master)


Friday, January 14, 2011

watch this

this is a good video. If you have a minute or 12 watch the whole thing... I love this man, he's one of my favorite athletes. I know he was working 3 jobs while training when I spoke with him after the trials. Such a BA

Thursday, January 13, 2011


Paul and Outlaw house gathering

Paul and I are having people over Sunday afternoon around 3-4ish for a little evening get together. Please let me know if you're interested. We'll have some food but if you could bring a dish(I feel lame saying dish) or something that'd be great. If you need the address shoot me an email. We'll be mingling, talking, and watching football. Maybe some board games if your lucky. I'd pull out the bocce set but it's too darn cold and snowy for that.


Wednesday, January 12, 2011

Wednesday Workout

From Coach Jerry: 
from all indications we'll be fine to practice.  it could be a little slick, but with some luck we won't have any problems. let's do 5 x mile with a 400 jog.   the A group will go 5:00, 4:55, 4:50, 4:45, 4:40, and the B group can go 15 seconds slower on each rep.  if we have a C group, the pace will be whatever feels comfortable.  see you out there

Sunday, January 9, 2011

Burnham can run, literacy has yet to be determined

Dave Burnham struck an easy 1:13:46.4 victory over a local teenager at the Run to Read Half Marathon in Fairmont, WV this morning. He probably didn't think I would find the results, but here they are. His wife, Sarah, was second in 1:33:16.6.

Saturday, January 8, 2011

Ernst Farewell Gathering TONIGHT

Ernst is leaving town for Kentucky next Friday. So, we are going out to bid him adieu. 

UPDATE: Union Jacks in Bethesda at 8pm. 

$1 Budweisers (Ernst's favorite beer - as noted in photo) and Bud Lights from 9-10pm

Friday, January 7, 2011

Saturday at the Store

I'll be there at 8:45am, ready to run at 9:00am. Who else?

Matchbox in Rockville tonight at 8:00pm

To all interested: I was planning on hitting up this new establishment next to federal plaza on the northern end of North Bethesda called Matchbox. It is a pizza bistro/Bar. Big crowd was reported on a tuesday... so i assume a friday would be a good time. circa 7:30-8:00 if interested...

1699 Rockville Pike
Rockville, MD 20852


Wednesday, January 5, 2011

Mountain to Fountain 15k

Karl et al:

Here's the 15k I told you about tonight:

It looks like I was wrong, and no travel money is available (host housing is available though). But there is prize money. And the team prize is one team member's weight in beer.

Sunday Morning Run Suggestion???

This is my first post, so i apologize in advance for any strangeness (spelling, etc)....

What does everyone think about a Sunday run, 9am on the Millennium Trail in Rockville? This is a 10.2 mile asphalt paved loop with measured 1/2 mile markers around Rockville. We could meet at Wootton HS parking lot (2100 Wootton Pkwy, Rockville) and go from there. Of course for all you over achievers, we can easily add on more than a measly 10 miles.

Monday, January 3, 2011

Wednesday Workout

From Coach Jerry: On Wednesday, let's do 6 x 1200 with a 400 recovery. The target for the A group will be 2 @ 73s, 2 @ 71s, 2 @ 69s, and the B group can shoot for 2 @ 78s, 2 @ 76s, 2 @ 74s. See you out there.

If you plan on showing up but doing a separate workout, please post that here as well.

UPDATE:  We would like to have an informal race scheduling meeting after the workout.  Please come prepared with an idea of what races you want to focus on this spring.  For ideas, check out the GRC calendar link on the side of the blog.

WRR Fall Ranking: Wiggy 18th, Snyder 5th Master

1 Sendeku, Tesfaye 26 Ellicott City, MD 28:52
2 Endale, Abiyot ** 24 Silver Spring, MD 29:35
3 Biladeau, Andy *** 23 Charlottesville, VA 29:39
4 Cowart, Donnie * 24 Charlottesville, VA 29:42
5 Hallinan, Steve ** 24 Washington, DC 29:54
6 Debole, Matt ** 25 Washington, DC 30:02
7 Tefera, Demesse ** 28 Washington, DC 30:03
8 Megerssa, Gurmessa **** 31 Washington, DC 30:12
9 Koborski, Rod 27 Washington, DC 30:09
10 Graham, Sean 30 Arlington, VA 30:24
11 Kurui, Ronald 28 Ellicott City, MD 30:39
12 Alton, Guy 26 Richmond, VA 30:39
13 DeVar, Frank * 22 Alexandria, VA 30:41
14 Viviani, Will 28 Arlington, VA 30:46
15 Rodriguez, Bert * 31 Arlington, VA 30:52
16 Outaleb, Mouhcine ** 32 Baltimore, MD 31:11
17 Wardian, Michael 36 Arlington, VA 31:15
18 Wiegner, Joey 28 Rockville, MD 31:16
19 Berdan, Dave 29 Owings Mills, MD 31:23

MASTERS, 40-44
1 Kaledin, Sergey ** 42 Ellicott City, MD 31:48
2 Burke, Edmund ** 41 Burtonsville, MD 32:14
3 Hetherington, Alex ***** 43 Vienna, VA 34:20
4 Blackstone, Joseph * 42 Bristow, VA 33:54
5 Snyder, Jordan ***** 44 Rockville, MD 34:50
6 Speirs, Steve **** 44 Virginia Beach, VA 34:56
7 Cretella, Victor ** 40 New Market, MD 35:09
8 Keating, Peter ** 44 Columbia, MD 35:06
9 Doherty, David *** 41 Towson, MD 35:15
10 Medley, Remus *** 40 Baltimore, MD 35:14

Saturday, January 1, 2011

FLASH: Flannel model PRs at New Years Day 5k

Scott Koonce, who has single-handedly made flannel 'chic', sets the tone for 2011 with a PR at the MCRRC New Year's Day 5k, coming in 4th overall with a 17:17 (5:33/mile pace)!

Jordan Snyder was seen running in the race as well, but apparently disappeared just before crossing the finish line. DEVELOPING...

UPDATE: Jordan Snyder comes in 3rd, 17:00, bumping Scott to 5th.