Sunday, July 31, 2011
Towpath and Paint Skillz
Here is work from his first period.
FLASH: Tri Results
750 Meter Swim
16 Mile Bike
Attn: Max Lockwood: GRC Blog etiquette
PS: Big City is a busy man. Unless it's a paid gig, which I doubt it is, don't waste his time.
Saturday, July 30, 2011
BIG CITY'S EMAIL
Friday, July 29, 2011
SUNDAY RUN FOR GLORY
Monday, July 25, 2011
July 27 workout
For the workout, the A group will do what we tried to do last week, 4 x 2k with a 3 minute rest, in 75s on the first rep, then 74s, 73s, and 72s. The B group will do 8-10 x 800. 8 will be sufficient for most of you, but for the overacheivers in the crowd, we'll hold open the option of doing a couple extra. We'll shoot for 2 @ 2:32, 2 @ 2:30, 2 @ 2:28, 2 @ 2:26. We'll keep the rest to 2 minutes 30 seconds, so instead of jogging a whole lap, jog the turn and come back, and that way you can get water and still be on the line within the allotted time. I'll send the women's workout separately. See you out there.
Be at B-CC at 6:45.
Sunday, July 24, 2011
GREAT RUN AND BYE BYE DIRK
Saturday, July 23, 2011
CRYSTAL CITY: HELL!
CRYSTAL CITY, VA - Karl Dusen lead a group of men measuring their efforts on a night well into the 90s at the Crystal City 5k in Northern Virginia. He ran 15:36 for 11th. Summer GRCer Paul Zwama via Fresno State via the Netherlands, was next in 16:03. Brandon Laks (16:29) came in just ahead of Charlie Ban (16:40) and The Chicken Tender Runner (16:58)
Friday, July 22, 2011
Beastman Heading to Flagstaff
*** OP ***
Dirk is heading west. Come say goodbye with an epic point-to-point run. BBQ to follow.
Date: Sunday, July 24th, 2011
Time: 8AM - 1PM
Plan: Run from Bethesda to Alexandria along CCT & MtV trail. Showers at apartment building, then BBQ and pool time. Rest & Relaxation.
Let's meet at the Bethesda metro station, north entrance (on Wisconsin Ave next to water fountains). Finish at 850 John Carlyle St Alexandria, VA. Then get our eat on. We're a ten minute walk from the Yellow Line King St metro.
Significant others plan to show up at 11AM. Only downside is it's pretty much all on pavement, but lots of distance options to choose from.
Here's the route. 17.5 mile option leaves Bethesda at 8AM, 10 mile option leaves at CCT trailhead in G'town at 9AM. Early start since will likely be HOT. Nice thing is there are water stops along the way.
Elevation profile here.
Thursday, July 21, 2011
MEN: Your Input Needed!
Tuesday, July 19, 2011
Weekend Wrap & Wednesday Workout
FROM COACH JERRY:
For the workout, note that due to the heat, we will move the start time back to 7:30. Those extra few minutes should make a difference, as there is a noticeable drop in temperature when the sun dips below the horizon. We'll likely stick with 7:30 for the next few weeks, but I'll be sure to specify the start time in the workout announcements. As for the workout itself, the A group will do 4 x 2k with a 3:00 recovery. Rep 1 will be @ 75s, rep 2 @ 74s, rep 3 @ 73s, rep 4 @ 72s. The B group will do a 5-4-3-2-1 ladder (that's laps, not minutes) @ 76s on the 2k, 75s on the 1600, 74s on the 1200, 72s on the 800, and 68 on the 400. We'll take 3:30 recovery after the 2k, and 3:00 on the remainder. I'll send the women's workout separately. See you out there Wednesday, ready to roll at 7:30.
Monday, July 18, 2011
UPDATE ON MARINE CORPS
Sunday, July 17, 2011
MARINE CORPS MARATHON TEAM
Saturday, July 16, 2011
Rockville Twilight Results
For the women, Lindsey Jerdonek takes 9th in 30:15. Laura O'Hara is 11th in 30:26.
Andy Sovonick ("Tenders"), who I believe had a bike race in the morning, runs 27:39. Patrick Murphy runs 27:44.
Lavar Curley: 28:14.
Brian Young: 29:56.
Frank Fung: 30:48.
The races were won by Abiyot Endale in 23:47 and Tezata Dengersa in 27:02.
1. GEORGETOWN RUNNING CO. 25:12 27:39 27:44 30:13 30:26 = 141:14 Paul Guevara M 24, Andy Sovonick M 25, Patrick Murphy M 27, Lindsey Jerdonek F 26, Laura O'Hara F 31
GRC TO RUMBLE IN ROCKVILLE
Tonight eight GRC runners will hit the roads of Rockville in a quest to capture the title in the co-ed open team competition at the Rockville Rotary Twilight Runfest. Lindsey Jerdonek, Laura O'Hara, Patrick Murphy, Dutch Paul, Texas Paul, Brian Young, Lavar Curley, Frank Fung, and CTR will brave the heat on a rolling eight kilometer course that, even under the best conditions, is more than fair. The forecast calls for 82 degrees with 45% humidity at the start. The gun goes off at 8:45; the after-party at the Wigloo goes off about one hour thereafter (see below). Wish us luck.
Friday, July 15, 2011
Saturday 9am run at THE LINE. Also, info for Post-Rockville Twilighter Party
Our address is:
6060 california circle. apt 503. Rockville, md. 20852. We will be getting started around 9:45-10pm.
Thursday, July 14, 2011
Grub for Good July 20
This is Liz Elko, you might remember her from such races as the Father's Day 8k, and pretty much any time she has an opportunity to send em. She has kindly asked that we consider the Grub for Good next Wednesday. She recognizes that is concurrent with our workout, but if anyone either isn't planning to be at B-CC to run or knows someone who might be persuaded to participate... well that would just be grand.
Here are the details:
On Wednesday, July 20 we’re launching an education and fundraising effort for the running and athletic communities. It’s called Grub for Good!, and the concept is simple.
Groups (e.g., from area teams, fun runs, clubs and studios, boot camp programs…the list goes on) gather between 4:30 and 7:00 to go for a run, walk, ride, or workout class together
Anytime between 3PM and 9PM, groups head over to Front Page Restaurant in Arlington, VA. For a $5 wristband, you get dinner and drink specials, a chance to win our awesome “Grub for Good” tee and other give-aways, and best of all, games and socializing with others in the athletic community.
Want to join a run/walk group? Click HERE to let us know you’re coming.
Does a group you lead want to come, or do you want to gather a group of friends to come? That’s even easier! Just show up at Front Page with your group. *Group/team leaders who get at least 5 team members or friends to come get a *free* “Grub for Good” t-shirt!
Contact firstname.lastname@example.org for more information!
Note that this is not the Front Page bar in Dupont Circle that Jake Klim thinks is the cat's pajamas.
Wednesday, July 13, 2011
Washington Running Report Spring 2011 Rankings
For the men, Karl Dusen has quietly made a name for himself winning low key races so he was looked at as the favorite at the Van Metre 5M. He is confident but he knew he would have a real challenge from David Nightingale. Dusen hummed through the race in 24:03 ahead of former champion Gurmessa Megerssa’s 24:23 but Nightingale [ran] 23:56. All three took an early lead from another former champion Demesse Tefera who had won the St. Patrick’s Day 8K in 24:22.
The Ukrops Monument Avenue 10K was next on the hit parade and last year’s ranking’s champion Abiyot Endale just missed his 10K PR finishing third there in 29:18. Ricky Flynn of Lynchburg would take seventh in the rankings with his 29:53 there.
The following day we would see if Nightingale was all we heard. He did not disappoint moving ahead of the pack as second American at the Credit Union Cherry Blossom 10M in 48:39. Dusen finished two places back in 16th overall with 50:06 to take eighth in the rankings. Bert Rodriguez, who had finally popped 15:00 for the 5K as runner-up at the Scope it Out 5K, just missed he goal of 50:00 with 50:25 to take tenth on the list.
PL Name, Age, Hometown, 10K=
1 Endale, Abiyot 24 Silver Spring, MD 28:19
2 Nightingale, David* 25 Washington, DC 29:16
3 Towett, George** 26 Virginia Beach, VA 29:44
4 Berdan, Dave 29 Owings Mills, MD 29:32
5 Feysa, Birhanu* 29 Silver Spring, MD 29:35
6 Tefera, Demesse* 29 Washington, DC 29:44
7 Flynn, Ricky** 23 Lynchburg, VA 29:53
8 Dusen, Karl 28 North Bethesda, MD 30:09
9 McDougal, Jordan 23 Culpeper, VA 30:21
10 Rodriguez, Bert** 31 Arlington, VA 30:20
11 Flynn, Brian 27 Weyers Cave, VA 30:17
12 Komen, Wilson* 33 Washington, DC 30:21
13 Wardian, Michael*** 37 Arlington, VA 30:23
14 Megerssa, Gurmessa** 31 Washington, DC 30:31
15 Luff, Samuel* 24 Rockville, MD 30:32
16 Hutchinson, Seth** 27 Charlottesville, VA 30:39
17 Wiegner, Joe 29 Rockville, MD 30:42
18 Baressi, Matt 28 Falls Church, VA 30:48
19 De Heer, Dirk 30 Silver Spring, MD 31:04
20 Hurt, Charlie 27 Richmond, VA 31:03
21 Burnham, David 26 Arlington, VA 31:11
22 Saunders, Rich 22 Alexandria, VA 31:30
23 Condit, Adam 28 Ashburn, VA 31:34
24 Sloane, Christopher 27 Rockville, MD 31:28
25 Meeker, Dustin 29 Baltimore, MD 31:35
26 Mercer, Dickson 29 Washington, DC 31:41
27 Carr, Allen 27 Washington, DC 31:42
28 Renjifo, Carlos* 28 Columbia, MD 31:59
29 Cherry, Brandon* 28 Washington, DC 32:04
30 Miller, David 27 Arlington, VA 32:03
31 Wertz, David 35 Arlington, VA 32:04
32 Grout, Alexander* 24 Williamsburg, VA 32:05
33 Burke, Edmund* 41 Burtonsville, MD 32:07
34 Foster, Ryan* 25 Arlington, VA 32:15
35 Belford, Luke 28 Nottingham, MD 32:15
36 Sovonick, Andy* 24 Gaithersburg, MD 32:18
37 Wingo, Joey 24 Mechanicsville, VA 32:21
38 Henry, James 28 Silver Spring, MD 32:26
39 Murphy, Patrick 26 Washington, DC 32:28
40 Viviani, Will*** 29 Arlington, VA 32:32
41 Whitlow, Dustin 24 Arlington, VA 32:31
42 Aramayo, Ed 24 Baltimore, MD 32:41
43 Buschman, Mark 26 Ellicott City, MD 32:41
44 Carroll, Ryan** 28 Portsmouth, VA 32:52
45 Hryvniak, David 26 Chesapeake, VA 32:53
46 Brown, Karsten** 37 Front Royal, VA 32:53
47 Toland, Hugh*** 30 Fairfax, VA 33:00
48 Fitzgerald, Jason 27 Silver Spring, MD 33:02
49 Deak, Ryan** 25 Burke, VA 33:06
50 Boyd, Wyatt* 26 Washington, DC 33:07
51 Wegner, Michael* 14 Columbia, MD 33:12
52 Ciarfalia, Andrew 28 Reston, VA 33:23
53 Nevarez, Elias 27 Arlington, VA 33:39
54 Colaiacovo, Mike 41 Ellicott City, MD 33:33
55 Ethica, Kumsa 27 Washington, DC 33:49
56 Green, Jake* 26 Reston, VA 33:48
57 Logan, Matthew 25 Washington, DC 33:51
On the women's side, Michelle Miller was coming off a third place winter ranking and stepped up to race with the elite field, finishing seventh overall wining big cash as the second American in 59:20, taking seventh in the rankings. Susan Hendrick ran five major races spanning the spring, including the Capitol Hill 10K to finish 18th in the open division.
Pl, Name, Age, Hometown, 10K=
1 Delecha, Yihunlish* 29 Washington, DC 33:20
2 Dengarsa, Tezata* 30 Washington, DC 33:39
3 Hallissey, Claire** 28 Arlington, VA 33:49
4 Infeld, Maggie* 25 Washington, DC 34:07
5 Akbar, Samia 29 Herndon, VA 34:29
6 Calle, Maria Elena* 35 Richmond, VA 34:49
7 Miller, Michelle 30 Damascus, MD 35:39
8 Jefferson, Laurel* 25 Silver Spring, MD 36:04
9 Thomas, Lisa** 35 Alexandria, VA 36:08
10 Waters, Kara* 36 Ellicott City, MD 36:06
11 Schrank, Brenda* 39 Winchester, VA 36:18
12 Swain, Erin 29 Arlington, VA 36:40
13 Schandevel, Vicky* 25 Charlottesville, VA 36:56
14 Knudson, Louise 25 Charlottesville, VA 37:01
15 Markowicz, Kristi* 41 Arlington, VA 36:56
16 Rittenhouse, Melissa* 35 Harrisonburg, VA 37:04
17 Knickman, Denise* 42 Baltimore, MD 37:02
18 Hendrick, Susan 25 Washington, DC 37:10
19 Nelson, Martha* 29 Washington, DC 37:13
20 Young, Elizabeth* 31 Washington, DC 37:28
21 Harvey, Alisa** 45 Manassas, VA 37:45
22 Heiser, Diane* 27 Baltimore, MD 37:43
23 Yetman, Peggy*** 42 Leesburg, VA 37:40
24 Davison, Mary* 38 Bristow, VA 37:39
25 Ackerly, Maureen* 42 Richmond, VA 38:06
26 Axisa, Meredith 30 Richmond, VA 38:12
27 Dart, Kate** 31 Arlington, VA 38:21
28 Rehwald, Christine 31 Arlington, VA 38:20
29 Chilcote, Lisa 40 Oakmont, VA 38:30
Lisa Chilcote is also ranked 5th in the master's division.
Monday, July 11, 2011
Weekend Wrap & Wednesday Workout
From Coach Jerry:
We had some very nice performances at the Midsummer Night Mile on Friday, led by Texas Paul. Paul stunned trackside observers, who had been led to believe by the pre-race media blitz that he would drop out at 1200 meters, by throwing caution to the wind and going for the victory. Paul came up short of the win, but there's no shame for a marathoner getting outkicked by a guy who ran sub 1:48 this year, and who ran sub 3:59 less than two years ago. Jake and Dickson also looked good out there, and running this fast this early, off of no speed work, demonstrates that there are big things to come from all three of them in the coming months.
The weather on Wednesday should be tolerable, so we can continue to transition into some longer intervals. The A group, which will likely be Karl and Dutch Paul, will do 2 x 2 miles in 10 minutes. The B group, which includes several folks who are racing this weekend, will do 2 x mile, 2 x 800, 4 x 400. The miles will be @ 5:05, 5:00, the 8s @ 2:26, and the 4s will be 2 @ 70, 2 @ 68. We'll take a 3 minute recovery on all of it, and we can add in a little extra recovery if necessary. I'll send the women's workout separately. See you Wednesday.
2011 Badwater Ultramarathon
Avg Speed From
Last Station (mph)
Video and pictures at http://www.badwater.com/2011web/index.html
Sunday, July 10, 2011
Team for City of Pittsburgh Great Race
FINAL TEAM for Crystal City 5k?
Saturday, July 9, 2011
GRC Multi Sport Action
SUNDAY: Rileys at 9am
Friday, July 8, 2011
MCRRC Mile: Tex Paul Runs 4:24
After running 11 miles on Friday morning, Texas Paul made an afternoon decision to jump in the mile and pace teammates Klim and Dix who were aiming for a 4:29 effort (2:14 at the half). Here, roughly, is how the race unfolded:
Tex shoots to early lead and Klim covers move. Dix, and PR's Sloane just back as is Myers who just notched a 15:43 track PR. Tex and Klim hit 400m in 67, Dix in 68-69. At 800m Tex (2:12) and Klim (2:13) are quickly overtaken by two or three runners, including Myers, who really start to hammer. With 400m to go Tex is still battling for the lead, but cannot match the speed of former UVAer Jessien who goes from 2nd gear to 5th gear with about 250m to go. Meanwhile, Klim and Sloane hit 1209m (400 to go) at 3:20 and begin an all out drive to catch those who went with half mile to go. Tex, like his ancestors at the Alamo, fights until the end for a solid 2nd place. Klim and Sloane pass flailing runner on back stretch and set sites on Barnard, but there is too much real estate to make up. Dix runs very, very even and hits the tape on his 30th birthday with a PR of 4:30. Myers fell back after an aggressive move at 800m and runs 4:34. Frank Fung crosses line in 6th heat in a PR of 5:22.
1 Andrew Jesien 4:19.3
2 Paul Guevara 4:24.0
3 Chris Barnard 4:26.0
4 Jake Klim 4:27.2
5 Chris Sloane 4:27.8
6 Kevin Meehan 4:29.5
7 Will Palmer 4:30.1
8 Dickson Mercer 4:30.6
9 Jason Myers 4:35.4
10 William Orndorff 4:35.9
33 Yukun Fung 5:22.2
A 4 lap battle... The Mid Summer Nights Mile at Rockville h.s will be the place to be at 8pm tonight. Several GRCers as well as other top area runners will be lacing up the spikes to throw it down. You have the speedsters who salivate just thinking about running the rubber oval...hearing the final lap bell is go time for these guys. Then, there are the strength runners. The boys with the gas tank who will welcome a quick early pace... just try shaking these guys- no easy task. Who knows how this battle will unfold tonight.
races start at 7PM with the seeded race at 8PM.
RUN ON SUNDAY
Thursday, July 7, 2011
INTERESTING ARTICLE ON OBESITY
Friday Night Mile
Midsummer Night's Mile
Friday, July 08, 2011 - Rockville
- 7:00pm 1mi race (CS,JP)
Dust off those spikes for the Midsummer Night's Mile at Rockville High School. It is a track mile, run in heats, and part of our Championship Series.
The anticipated heats are:
- Runners with expected times greater than 8:45.
- Runners with expected times greater than 7:50 up to 8:45.
- Runners with expected times greater than 7:00 up to 7:50.
- Runners with expected times greater than 6:15 up to 7:00.
- Runners with expected times greater than 5:45 up to 6:15.
- Runners with expected times greater than 5:20 up to 5:45.
- Runners with expected times greater than 4:50 up to 5:20.
- Runners with expected times of 4:50 or less.
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
Rockville High School
2100 Baltimore Rd, Rockville, MD 20851
From I-270, exit onto Rte 28 toward Rockville. Cross Rte 355. Turn left to stay on Rte 28/1st St. Turn right at the traffic light onto Baltimore Rd. Continue for 1.1 miles. Rockville High School is on the left.
Tuesday, July 5, 2011
Time trial review and 7/6 workout
For the workout this week, the A group (which may be composed of Karl and Dutch Paul as our other A groupers continue to recover from their long spring seasons) will do 3 x 1.5 miles at 5 minute pace with a 3 minute recovery. The B group, which will be considerably larger, will do 5 x 1200 also with a 3 minute recovery, 2 @ 76s, 2 @ 75s, 1 @ 74s.
Fall Race Plans
Vote for Matias
Go to this link to vote: http://www.accelrecovertriathletesearch.com/entries.php
You can vote once for each e-mail address you have, so if you have a lot of e-mail addresses, vote a lot. This guy has earned your vote. So dig deep into your suitcase of courage and get the job done.