Monday, January 30, 2012

Wednesday Workout

FILE PHOTO: "Lil' City" age 24

From Coach Jerry:

It was a quiet week on the race front, but we'll be swinging back ito action soon.  On that note, if you plan to run Kirby's 5k on February 11, be sure to email her in advance so she can enter you at the discounted rate.  Also, if you're interested in running an indoor meet at Haverford College on February 17, let me know right away.  There is a 3k, but no 5k.  Finally, the weekend practice this week will be on Saturday.  I'll get back to everyone with the time later in the week.

For the workout, the guys will do a 6-5-4-3-2-1 ladder (that's laps, not minutes).  The A group  will go 75s on the 6, 73s on the 5, 71s on the 4, 69s on the 3, 67s on the 2, and 64 on the 1.  The B group will go  78s on the 6, 76s on the 5, 74s on the 4, 72s on the 3, 70s on the 2, and 66 on the one.  We'll take 3 minutes rest on all of it.

The women will do a 5-4-3-2-1 ladder.  We'll go 87s on the 5, 85s on the 4, 82s on the 3, 79s on the 2, and 75 on the 1, and also take 3 minutes rest on all of it.

Let me know if you have any questions.  I'll see you Wednesday at BCC.

Sunday, January 29, 2012

State of the GRC 2012

As we embark on 2012, the GRC Racing Team -- and our official name is "racing" team -- is at its strongest yet. If you are fuzzy about the details, I refer you to last year's annual report.

Our agenda for the year is twofold -- to succeed as a team on the track, roads and fields, and to create an infrastructure to support our growing membership.

First off, obviously we all have our own races we want to run -- be they Cherry Blossom, the By George 10k, what have you, but every one of us should have Dec. 8 marked on their calendar and a day off planned for the 7th. That's when we take the whole team to Lexington, Kentucky for the National Club Cross Country Championships. That is where we will focus our efforts as a team, and in doing so, each of us will enjoy the full benefits of what this team has to offer. Everything we do this year will build toward that race, showing other runners who work full-time jobs what we are capable of doing.

A lot of you ran cross country as a teen, a preteen, or perhaps even as a tween. You no doubt remember the camaraderie, the team pride, the identity that comes not just from how you yourself ran, but how your team placed. We have the opportunity to avail ourselves of the training partners, the facilities and the expertise to take us wherever in those results we want to go.

We have a lawyer with a stopwatch fetish who is willing to come out on weekend mornings to make sure we can focus on the running. We have tracks, trails, road loops, fields and the aggregate knowledge and experience to culminate in an excellent showing in December.

We have the tools, we have the talent.

When the mud dries in Kentucky, a lot of people are going to know about the GRC. Make sure you're doing enough in your local running community to make sure people around here know about it, too. Building goodwill toward the team can only help.

We're already off to a great start, with solid races in Maryland, South Carolina and Texas in the first few weeks of January, we're on the trajectory to achieve great things. Our ranks continue to grow in all ages. We've got a kid straight out of college who ran a 13 second PR in his first GRC race, but we also have three kids on the way, thanks to Matias, Bain and Wertz's virility.

With this growth, however, comes the challenge of how to manage it. As such, the GRC board has decided to incorporate, primarily to seek non-profit eligibility and to limit our liability for our primary fundraiser, the Father's Day 8k. In the weeks that follow, we will formally file for incorporation and hold elections for the offices of president, vice president/secretary and treasurer. The president will then appoint two additional board members.

In the event that our application for non-profit status is not accepted, however, the team will have to pay taxes on the proceeds from the race. We have yet to determine how to handle such an outcome, but it will no doubt be little trouble for such a dedicated, resourceful and tenacious group. That said, with a successful application to the IRS, that step will not be necessary. Similar organizations have been successful in their efforts, so the board members are confident we will achieve our goal.

As always, a time and effort investment from each of you will be necessary to make the Father's Day 8k a success. As we reach the participant limit that our National Parks Service Permit allows, we will have to turn to other means to optimize the race's proceeds- sponsors. Sam Luff is taking charge of coordinating sponsorships, so each of you, while search for patrons, should ensure the sponsor you have in mind will not conflict with another already in place. More detailed information about how we can build on prior years' successes with the race will follow.

My sleeves are rolled up because I'm ready to get my hands dirty. Let's go to work.

Friday, January 27, 2012

Tuesday, January 24, 2012

FLASH: LJ to Leave DC Area Imminently


BREAKING: Yes, Lindsey Jacobellis is leaving the GRC to pursue her Winter-X snowboarding dreams elsewh... Oh wait.

Lindsey Jerdonek? Oh yeah, her too. It's true, her new(ish) car is already as  packed-up as Union Jack's on a Saturday night-- bikes and running gear, random broken bicycle parts, edible goods from Costco, a stack of hard-core gangsta rap CDs, 1/3 of a bottle of Chambord, and even that dastardly eggplant costume of several Halloweens ago. Indeed, her $lootness has all the essentials covered and is hitting the road with everything she'll need to take her to the next level in her quest for triathlon glory.

She leaves town Sunday, reportedly bound for a snowbird winter in Florida, to be followed by nomadic spring of chasing training partners and training camps all over the US of A. A shaded spot down by the Homosassa River behind a Costco has been identified as the likely temporary location of her VW-based living/training camp.

We'll all miss Lindsey, easily, so we've coordinated with Her People on an event to bid her a happy and successful farewell until we see her again (rumor going around is that she'll make an appearance at the DC Triathlon in June). She's seriously on the move, and we're thankful for the time she's spent with us in DC on her way up.


WHO: You and the rest of the DC triathlon / GRC hanger-on community
WHAT: Fair winds and following seas to LJ
WHEN: THIS Saturday, the 28th, 3pm to 6pm-- whenever you can pop in
WHERE: Buffalo Billiards, right off DuPont Circle
WHY: Not sure..... Maybe to thank her for reppin' as one of the few but stellar women on the GRC team over the past 3-4 years or so, to wish her well, and to grab a pint while recounting some story about Lindsey running late / getting injured / complaining about something.

A quote from her royal tri-ness, herself: "I'm telling you, I sincerely apologize for the short notice and hope that as many people as possible can make it out. I'll even try to be on time for my own farewell, so be there or be Klame."

For any late-breaking coordination or game-day intel, please contact SNOW at 202-510-6940.

Monday, January 23, 2012

Wednesday 1/25 Workout

From Coach Jerry:

It was GRC domination at the Terp Invite on Saturday. Drea lapped the field (and lapped most of the field twice) on her way to a PR of 17:50 in the 5k. And in the 3k, Elizabeth ran a nice PR of 10:34. In the men's 5k, Sam ran an extremely controlled race/workout and won easily in 14:56. Luke from Connecticut was the beneficiary of Sam's even pacing as he ran a 16 second PR of 15:03 in his GRC debut. Sam Boimov also made his GRC debut, running a solid 15:44. We also had an excellent performance from Jason who ran 15:45 out of the slow heat. Although Jason got outkicked by a college kid who weighed at least 40 pounds less than him, Jason proved his worth by breaking up a fight in the parking lot after the meet. Tex Paul ran a solid double of 2:03 and 4:28.6, and Chuck ran 1:58.8 in his first competitive race in almost 9 months. Well done!

For the workout this week, the men will do 2 x 1.5 miles with a 4 minute rest, and 3 x 1200 with a 3 minute rest. The A group will do the 1.5 reps in 75s, then 74s, and the 12s in 73s, 72s, and 71s. The B group will do the 1.5 reps in 78s, then 77s, and the 12s in 75s, 74s, 73s.

The women will do 2 x mile, 4 x 800, with 3 minutes rest on all of it. The miles will be 5:50, 5:45, and the 8s will be 2:50, 2:46, 2:42, and 2:38. You'll notice that this bears a striking resemblance to the workout we did on January 11, and that is not accidental.

Finally, the weekend workout will be on SATURDAY at BCC, in the late morning or early afternoon. I'll figure out the details and let everyone know later in the week.
See you Wednesday at BCC

Saturday, January 21, 2012

Friday, January 20, 2012

Update- Sunday workout cancelled

The GRC track team opened the season Saturday morning at the Terrapin Invitational, held at the Prince George's Sports and Learning Complex.

Drea Garvue, Jason Myers, Sam Luff and Ryan Witters will hit the 5k, with Luke Albertson and Sam Boimov making their GRC debuts in the same race. The women's 5k starts at 9 am with the men's heats starting at 9:30. The schedule is more a suggestion than a rule. Paul Guevara will run the mile (12:15ish) and Chuck Kacsur will take a few spins around the track in the 800 (scheduled for 1:45).

Weekend runs are as follows:
A shop run at 9 am Saturday.
A long run from The Line at 9 am Sunday.

Post a comment here if we should wait for you at The Line.

Luff FTW in 14:56
Luke Albertson: 15:03
Witty: 15:26
Sam Boimov: 15:44
Jason Myers: 15:45

Drea Garvue laps the women's field and wins in 17:50.

Prince George's Paul: 4:28; 2:02 double

Big City Chuck: 1:58

Liz Laseter: 4th in the 3000, 10:34 (20-sec PR!)

Full Results Here

Tuesday, January 17, 2012

Wednesday and SUNDAY Workouts

From Coach Jerry:

It was a big weekend for our masters women, as Lisa and Kirby kicked some booty down south.  On Saturday, Lisa won the Charleston Half Marthon in 1:29:41.  While the time was not Lisa was hoping for, the conditions were very difficult, and getting the win speaks volume about the quality of her performance.  Not to be outdone, on Sunday Kirby ran 3:04:19 in the Houston Marathon.  Kirby's training had not gone particularly well in the buildup for Houston, and she went into the race with no expectations other than to run hard.  Kirby ran very even splits throughout, and even had some gas left in the tank at the finish.  These two excellent performances bode well for GRC's masters women team at Club Nationals in the fall, and after we add the final piece to our 3-woman team, our utter domination of the field will be assured. 

We'll be at BCC on Wednesday as normal.  The men will do 8 x 800 with a 2:30 recovery.  The A group will go 2 @ 72s, 2 @ 71s, 2 @ 70s, 2 @ 69s.  The B group will go 2 @ 75s, 2 @ 74s, 2 @ 73s, 2 @ 72s. 

The women will do 5 x 1200 with a 3:00 recovery, in 87s, 86s, 85s, 84s, 83s.

We can modify the workouts as needed for those of you who are racing on Saturday at Maryland or who are not fully fit yet.  Give me a holler if you want to discuss.

There will be the usual Shop Run in Georgetown at 9AM on Saturday.  Also, an early heads-up that we'll have a workout on SUNDAY morning at BCC.  I'll supply further details later in the week.  The Sunday Long Run will be from The Line at 9AM.

See you Wednedsay at BCC.

Sunday, January 15, 2012

Chilcote Wins Charleston Half-Marathon

Lisa Chilcote burns through a cold, blustery and pretty boring 13.1mi course to win the Charleston half marathon in 1:29:41!

I was there and can say that the half marathon was mostly headwind, so it wasn't an easy run at all despite being flat.

In other GRC news, Kirby finished the Houston marathon in a blazing 3:04:19.  Congratulations ladies!

Saturday, January 14, 2012

RRCA 10M Challenge

Hi ladies and gents, RRCA 10 Miler just open for registration several days ago.  Today in Shooting Starr 4 miler, I heard MCRRC's people said that race was closed early last year because the cap (800) was filled.  So if you are serious about running the race and haven't signed up, you may wanna do that early.

Thursday, January 12, 2012

MLK weekend running

Saturday: Outlaw is running 10-11 miles from the M Street store at 8 am, running at 8 a.m. on TRI and along the Potomac Heritage Trail.
Jerry will be at BCC for a 11 am track workout (warm up at 10:15), with options for tempo or intervals.

Sunday Outlaw start at 8 am at Belle Haven Park in Alexandria and do a long run with a pick up along the Mt. Vernon Trail.
Others will run from Difficult Run at 9, followed by pancakes and omlettes at Charlie's.
Comment if you want Outlaw to wait for you or to let Charlie know how much food to have ready. Bring your own champagne if you want a mimosa, Debonair Dave asked about that already.

Monday: Up for grabs, if anyone has a good idea.

Monday, January 9, 2012

Wednesday Workout

From Coach Jerry:

Starting this week, I will publish workouts for the various groups in an effort to get us back to the ruthlessly efficient, well-oiled training machine we were before the holiday break.  I'm well aware that some of you are coming back slower than others, and thus the proposed workout may be too ambitious for the late-bloomers in our ranks, and that's fine.  If you want to adjust in advance, let me know, and we'll figure out a plan. With that disclaimer, the workouts are as follows.

The A group will do 2 x 2k, 4 x 1k.  The first 2k will be @ 75s, the second 2k will be @ 74s, with a 4 minute recovery after both.  The 1ks will be 2 @ 72s, 2 @ 70s, with a 3 minute recovery. 

The B group will also do 2 x 2k, 4 x 1k. The first 2k will be @ 78s, the second 2k will be @ 77s, with a 4 minute recovery after both. The 1ks will be 2 @ 75s, 2 @ 73s, with a 3 minute recovery. 

The women will do 2 x mile, 4 x 800.  The miles will be 5:50, 5:45, and the 8s will be 2:50, 2:48, 2:46, 2:44, all with a 3 minute recovery.

Also, I'm waiting on race schedules from some of you.  You know who you are.

See you Wednesday at BCC.

Friday, January 6, 2012

Shop run tomorrow

Just let it happen. We'll leave at 9 am, so get there a little early- 3401 M Street NW. The weather's looking good so we may go long, but there are options for everyone.

Monday, January 2, 2012

Wednesday Workout

From Coach Jerry:

We will have practice on Wednesday at BCC, starting at 7:15 as usual.  Since most of you are still easing back into it, the workout will be relatively unstructured, and we can figure out who's doing what at the track.  My hope is that after this week, I'll have a firm grasp on what kind of shape everyone is in, and I'll know everyone's race schedule for the spring, and based on those two critical pieces of information, I can structure the workouts for the next couple of months.  To that end, if you haven't already told me your schedule, please do so.  See you Wednesday.

Sunday, January 1, 2012

Monday Run

Sam Luffy and I are meeting at LAKE FRANK tomorrow at 9:00am. Lake Frank is a hidden gem in Montgomery County. There are plenty of great trails on various terrain.

Lake Frank can be found HERE

Comment if you're going.