From Coach Jerry:
It was a fairly quiet weekend on the racing front, but we had a couple of strong performances from Andy and Lavar. Andy had an excellent rust-buster, running sub-58 for 10 miles on a hilly course in Columbia, and Lavar ran 1:18 in the Colonial half in Williamsburg. Both of those young men will be ready to run some big PRs this spring. Let’s also give a hearty mazel tov to Carlos Hunt for his sub 1:15 half in Barcelona, and for having the good judgment to list his affiliation as GRC. Those of you who know Carlos know that good judgment is not a trait with which he is normally associated, so that makes his performance this weekend all that much more impressive. Well done!
For the workout this week, everyone will have the pleasure of running some mile repeats. The A group will start slow and get rolling at the end, and do 6 x mile with a 2:30 recovery in 5:00, 4:55, 4:50, 4:45, 4:40, 4:35. The B group will be more pace-oriented, and will do 6 x mile with a 2:00 rest, 2 @ 5:05, 2 @ 5:00, 2 @ 4:55. I’ll send the women’s workout separately.
Also, for the weekend workout, it looks like there’s a conflict on the track for Saturday, so we’re likely going to have to go on Sunday. I’ll send more details later in the week.
See you Wednesday night.
Tuesday, February 28, 2012
Monday, February 27, 2012
O'er the Hills
Andy Sovonick and Frank Fung competed at the challenging RRCA 10 Mile Championships in Columbia, MD this Sunday. Andy frolicked and cheesed his way to a sub 58 while Frank finished with a 1:03:54.
Both men competed for the Montgomery County Road Runners Club. Andy led the squad to their 4th and 5th place finishes in the team co-ed and men's competitions, respectively.
And finally, big props to our friends from Falls Road for a clean sweep of every award they were handing out yesterday. It was quite a show out there!
complete results
Both men competed for the Montgomery County Road Runners Club. Andy led the squad to their 4th and 5th place finishes in the team co-ed and men's competitions, respectively.
And finally, big props to our friends from Falls Road for a clean sweep of every award they were handing out yesterday. It was quite a show out there!
complete results
Sunday, February 26, 2012
Carlos represents GRC in Barcelona
Carlos Hunt ran a solid 1:14 at the Mitja Half Marathon in Barcelona.
From Carlos: This was probably one of the best paced races I've ever run. I caught the 1:15 pacer group at 7km and left them at km 10, so I feel like I ran consistently from 3:27-3:37 per km (5:44M), and started eating guys up all the way down to the last 100 meters.
Thursday, February 23, 2012
Weekend Workouts
From Coach Jerry:
We’ve got a big weekend of workouts ahead of us. On Saturday, we’ll have the women’s workout and the non-Boston men’s workout at 10 (so meet for the warmup at 9:15). I’ll send a separate email to the women with the details. Any men who want to come out on Saturday should give me a shout and we’ll get a plan together.
On Sunday, for the Boston men, we’ll have another highly-structured workout. We’ll get started precisely at 9, and then the drill will be as follows:
30 minute warmup off the track
change shoes
5 mile tempo at marathon goal pace (or slightly below)
change shoes
40 minute run off the track, approx 6:30-40 pace
change shoes
4 mile tempo progression
20 minute warm down
My back of the envelope calculation is that this will be about 22 miles total. Needless to say this is going to be a very challenging workout, so please take it light the next couple of days, particularly if you ran the workout last night.
Please remember that the shoe-change breaks should be as short as possible. This is not a continuous run, but you don’t want to be chit-chatting during the breaks either.
As we did last time, I’d like to keep as many of you together as possible on the tempo segments, so let’s have a group right around 5:55-6:00 on that first segment. For that group, the second segment will be something like 5:50-5:45-5:40-5:35. Dickson’s first segment will be around 5:30, and the second segment will be something like 5:25-5:20-5:15-5:10. We should have some A groupers jump in with Dickson for part or all of the workout as well.
I will meet you on the track, ready to go for the first tempo segment, at 9:30. My schedule Sunday is tight, so please get going on the warmup right at 9.
If you have any questions, let me know.
See you this weekend.
We’ve got a big weekend of workouts ahead of us. On Saturday, we’ll have the women’s workout and the non-Boston men’s workout at 10 (so meet for the warmup at 9:15). I’ll send a separate email to the women with the details. Any men who want to come out on Saturday should give me a shout and we’ll get a plan together.
On Sunday, for the Boston men, we’ll have another highly-structured workout. We’ll get started precisely at 9, and then the drill will be as follows:
30 minute warmup off the track
change shoes
5 mile tempo at marathon goal pace (or slightly below)
change shoes
40 minute run off the track, approx 6:30-40 pace
change shoes
4 mile tempo progression
20 minute warm down
My back of the envelope calculation is that this will be about 22 miles total. Needless to say this is going to be a very challenging workout, so please take it light the next couple of days, particularly if you ran the workout last night.
Please remember that the shoe-change breaks should be as short as possible. This is not a continuous run, but you don’t want to be chit-chatting during the breaks either.
As we did last time, I’d like to keep as many of you together as possible on the tempo segments, so let’s have a group right around 5:55-6:00 on that first segment. For that group, the second segment will be something like 5:50-5:45-5:40-5:35. Dickson’s first segment will be around 5:30, and the second segment will be something like 5:25-5:20-5:15-5:10. We should have some A groupers jump in with Dickson for part or all of the workout as well.
I will meet you on the track, ready to go for the first tempo segment, at 9:30. My schedule Sunday is tight, so please get going on the warmup right at 9.
If you have any questions, let me know.
See you this weekend.
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Wednesday Workout
From Coach Jerry:
We had some excellent performances in the 3k Time Trial this weekend.
Karl earned the win with a furious kick over the last 600, although Sam
was not exactly fresh, having already run 2 x 2 mile. Hanson and Witty
were right there with them in the lead pack. The story of the day,
however, was Jason and Wertz breaking 9:00. Both of these guys have
made amazing progress in the short period they’ve been working with GRC,
to the point that results like this that would have been shocking a few
months ago hardly seem noteworthy. Jason came back on Monday to run
4:30 for a road mile, thereby earning the coveted GRC Athlete of the
Week award. Well done!
Looking ahead, we have the big Boston group workout on Sunday. I’m planning on having a workout on Saturday for the women, and the non-Boston men. I’ll send full details later in the week.
For the workout this week, everyone is going to go 2 x 2k, 4 x 1k.
The A group will take 2:00 recovery on all of it, and go 75s on the
first 2k, 73s on the second, then 71s, 70s, 69s, 68s on the 1ks. The B
group will take 2:30 rest and go 77s on the first 2k, 75s on the second,
then 73s, 72s, 71s, 70s on the 1ks.
Looking ahead, we have the big Boston group workout on Sunday. I’m planning on having a workout on Saturday for the women, and the non-Boston men. I’ll send full details later in the week.
Monday, February 20, 2012
75 Dolla Billzzz
Shedder finished second in the Presidents' Day Road Mile in 4:30.8 behind Jordan McDougal's 4:28.9 in Old Town Alexandria. This follows up LTO's 4th place finish in the George Washington's Birthday 10k Saturday in 37:42.7.
Saturday, February 18, 2012
UPDATE: Carderock on Monday
UPDATE: as suggested by KLIM ... we are going to meet at the Carderock parking lot due to construction at Angler's.
DIRECTIONS: it is about a mile or so down the road from anglers heading south (off the clara barton pkwy). If you google carderock recreation area it'll come up. Go all the way down the road to
the lot on the left. That's where we'll be.
Map and directions below:
http://g.co/maps/qjhmj
View Larger Map
DIRECTIONS: it is about a mile or so down the road from anglers heading south (off the clara barton pkwy). If you google carderock recreation area it'll come up. Go all the way down the road to
the lot on the left. That's where we'll be.
Map and directions below:
http://g.co/maps/qjhmj
View Larger Map
FLASH: 3,000m Time Trial Results
Georgetown Running Company Time Trial @ Bethesda-Chevy Chase High School
3,000m Results
NAME, AFFILIATION, TIME
1. Dusen, North Bethesda Distance Project - 8:39 (1:36 for last 600)
2. Luff, NBDP - (after running 10:00 and 9:43 for 2 x 3200) - 8:41
3. Hanson, NBDP - 8:44 (9:19 for 2)
4. Witty, Capital Hill Distance Project - 8:45
5. Myers, Unknown - 8:56
6. Wertz, Unknown - 8:58
7. Boimov, Unkown - 9:02
8. Albertson, Unknown - 9:18
9. Lind, Canada - 9:21
Prelimary Two Mile Heat
Klim - 9:55 (9:19 for 3k)MORE: LTO runs 37:45 at Alexandria 10k
Friday, February 17, 2012
Weekend Workouts
Getting back to more serious matters...
SATURDAY: Workout at BCC. See Options Below
SUNDAY: Long Run, The Line, 9am
MONDAY (President's Day): TBD
From Coach Jerry RE: Saturday:
We've got a fun day coming up on Saturday. At 10:00, we'll have the women's workout, along with any members of the Boston group who want to do a tempo, so anyone who wants in should meet at 9:15 for the warmup.
The gun will go off for the 3k time trial at 11:00 am. I want to stay on schedule so that everyone can time their warm up properly. The plan is that Sam is going to take the lead group through 6 laps at 71s, and then after that it's every man for himself. We'll also have a group trying to run 9 flat for 3k, which is roughly 72.5 laps. As an added bonus, there will be an opportunity for anyone who wants to run a hard 3k but who can't quite hang at those paces. Sam is going to do a 3 x 2 mile workout. At precisely 10:30 am, he will do his first rep in 10 flat (so approximately 9:20 for 3k). At precisely 10:45 am, he will do his second rep in 9:45 (approximately 9:05 for 3k). He would enjoy having company on either or both of those reps, so if you want to join in, you are welcome to do so. Also, I'd appreciate help recording splits during the time trial, so if you're not running and want to see what it's like holding the watch, let me know.
If you have any questions, give me a shout.
See you Saturday at BCC
SATURDAY: Workout at BCC. See Options Below
SUNDAY: Long Run, The Line, 9am
MONDAY (President's Day): TBD
From Coach Jerry RE: Saturday:
We've got a fun day coming up on Saturday. At 10:00, we'll have the women's workout, along with any members of the Boston group who want to do a tempo, so anyone who wants in should meet at 9:15 for the warmup.
The gun will go off for the 3k time trial at 11:00 am. I want to stay on schedule so that everyone can time their warm up properly. The plan is that Sam is going to take the lead group through 6 laps at 71s, and then after that it's every man for himself. We'll also have a group trying to run 9 flat for 3k, which is roughly 72.5 laps. As an added bonus, there will be an opportunity for anyone who wants to run a hard 3k but who can't quite hang at those paces. Sam is going to do a 3 x 2 mile workout. At precisely 10:30 am, he will do his first rep in 10 flat (so approximately 9:20 for 3k). At precisely 10:45 am, he will do his second rep in 9:45 (approximately 9:05 for 3k). He would enjoy having company on either or both of those reps, so if you want to join in, you are welcome to do so. Also, I'd appreciate help recording splits during the time trial, so if you're not running and want to see what it's like holding the watch, let me know.
If you have any questions, give me a shout.
See you Saturday at BCC
Thursday, February 16, 2012
Look who's trying to sell you a bill of goods
My advice is to contact Karl and ask him how he expects to pay for these sweatpants. If he can get reception out on the bay...
This post was sponsored by GRC Runners for Truth.
Look what's on sale!
Hello Men,
"Brooks Sweat Pant pairs perfectly with Brooks Hooded Sweat Top for an old-school look—but with the added comfort, fit, and feel of technical performance fabrics."
-Karl
Tuesday, February 14, 2012
Weekly Workout Plans
From Coach Jerry:
Weekend Recap
It was a big weekend for GRC, with our athletes in action in various locations. To me, the highlight was Avril Ogrodnick's GRC debut. Avril, a former Georgetown standout who has run 2:08 for 800 and 4:19 for 1500, will make the transition to longer races this year, and her solid 18:12 for 5k was an excellent start. We had several other excellent performances for the women at Kirby's 5k, led by Anna's 17:29, followed closely by Drea, Maura, Susan, LTO, and Elyse. On the men's side, Sam ran a season best (and likely GRC indoor club record) 14:37 for 5k in Boston. Sam is way, way ahead of where he was last year at this time, and that bodes well for him as the season progresses. Dave Wertz looked good in his first race of the year, winning Kirby's 5k in 16:00. On Sunday, Witty, Paul, and Outlaw braved the high winds to go 1-2-4 in the Pacers 5k as Paul and Outlaw tuned up for the USATF 15k, and Witty prepares for his first full track season since high school.
Wednesday Workout
Everyone will do mile repeats on Wednesday. For the men, we should be able to roll as one group. The A group will go 5 x mile w/ a 2:30 recovery in 5:10, 5:05, 5:00, 4:55, 4:50. The B group will do the same workout, but start at 5:15, and then go 5:10, 5:05, 5:00, 4:55. Thus, the B group can do the first rep on their own, and then the A group guys can join them. The women will also do 5 x mile, which I will detail in a separate message.
Saturday Time Trial and Workout
On Saturday at 11 am at BCC, we're going to have a 3k time trial for the men. Please let me know if you plan to participate. We'll also have a tempo type workout for the women and any of the men who don't want to run a hard 3k (likely including the Boston group) at 10. More details on the workout will follow later in the week.
As always, if you have any questions, give me a shout. See you Wednesday at BCC
Weekend Recap
It was a big weekend for GRC, with our athletes in action in various locations. To me, the highlight was Avril Ogrodnick's GRC debut. Avril, a former Georgetown standout who has run 2:08 for 800 and 4:19 for 1500, will make the transition to longer races this year, and her solid 18:12 for 5k was an excellent start. We had several other excellent performances for the women at Kirby's 5k, led by Anna's 17:29, followed closely by Drea, Maura, Susan, LTO, and Elyse. On the men's side, Sam ran a season best (and likely GRC indoor club record) 14:37 for 5k in Boston. Sam is way, way ahead of where he was last year at this time, and that bodes well for him as the season progresses. Dave Wertz looked good in his first race of the year, winning Kirby's 5k in 16:00. On Sunday, Witty, Paul, and Outlaw braved the high winds to go 1-2-4 in the Pacers 5k as Paul and Outlaw tuned up for the USATF 15k, and Witty prepares for his first full track season since high school.
Wednesday Workout
Everyone will do mile repeats on Wednesday. For the men, we should be able to roll as one group. The A group will go 5 x mile w/ a 2:30 recovery in 5:10, 5:05, 5:00, 4:55, 4:50. The B group will do the same workout, but start at 5:15, and then go 5:10, 5:05, 5:00, 4:55. Thus, the B group can do the first rep on their own, and then the A group guys can join them. The women will also do 5 x mile, which I will detail in a separate message.
Saturday Time Trial and Workout
On Saturday at 11 am at BCC, we're going to have a 3k time trial for the men. Please let me know if you plan to participate. We'll also have a tempo type workout for the women and any of the men who don't want to run a hard 3k (likely including the Boston group) at 10. More details on the workout will follow later in the week.
As always, if you have any questions, give me a shout. See you Wednesday at BCC
Sunday, February 12, 2012
"The wind blew....literally"
At the Love the Run You're With 5k at Pentagon City-
1. Ryan Witters 15:47
2. Paul Guevara 15:55
4. Jerry Greenlaw 16:07
Full results here.
Yesterday, Senor Billzzz finished fifth at the Virginia is for Lovers 14k in Virginia Beach.
1. Ryan Witters 15:47
2. Paul Guevara 15:55
4. Jerry Greenlaw 16:07
Full results here.
Yesterday, Senor Billzzz finished fifth at the Virginia is for Lovers 14k in Virginia Beach.
Saturday, February 11, 2012
A Sea of Blue at Kirby's 5k
The GRC women arrived in force this morning at the Have a Heart for Hoffman Boston Elementary School 5K in Bluemont Park. In addition to supporting race director and GRC runner Kirby Cole, the team selected this race to bust some rust in preparation for the spring racing season ahead. Anna led the women on the out and back along the W&OD trail with the rest of the team in close succession.
1.Anna Holt-Gosselin 17:29
2.Drea Garvue 17:59
3.Maura Carroll 18:01
4.Susan Hendrick 18:06
5.Avril Ogrodnick 18:12
6.Laura O'Hara 18:27
7.Elyse Shimada 18:50
1.Dave Wertz 16:00
2.Charlie Ban 16:17
2.Drea Garvue 17:59
3.Maura Carroll 18:01
4.Susan Hendrick 18:06
5.Avril Ogrodnick 18:12
6.Laura O'Hara 18:27
7.Elyse Shimada 18:50
1.Dave Wertz 16:00
2.Charlie Ban 16:17
Thursday, February 9, 2012
Tuesday, February 7, 2012
The Cold Eight Hundreds
The workout for the A group is catered for Sam, who is looking to run fast in Boston. Sam will do 4 x 800 with a 3:00 recovery, in 70s, 69s, 68s, 67s. Ryan Hanson has agreed to run it with him, and if anyone else wants to join in, you’re more than welcome. To my way of thinking, however, it would behoove the rest of you to run the B group workout, which will allow you to get in more volume. The B group workout will be 8 x 800, with a 2:30 recovery, 2 @ 75s, 2 @ 74s, 2 @ 73s, 2 @ 72s. We can also modify that workout for anyone who wants to start a little faster and finish a little faster by adding 2 more at the end.
Comment if you get the title reference.
The answer is the title of the book The Cold Six Thousand. 8x800 is just over 6000.
Thursday, February 2, 2012
Sunday long run- 1pm at Burke Lake
This weekend we'll have lots of options for runs. Use this post/comments to coordinate:
SATURDAY:
Option 1: Tempo workout at BCC with Jerry. Warmup starts at 9:15, workout at 10.
Option 2: Shop Run? Post if you're interested. Perhaps the shop run could be at CC and run by the workout at BCC.
SUNDAY:
Option 1: Long Run at Burke Lake. 1 pm We'll meet in the parking lot near the marina: http://www.fairfaxcounty.gov/parks/burkelake/downloads/burketrailmap.pdf
Option 2: The Boston group will be doing one of Jerry's Famous long run workouts at BCC. The workout is highly structured, so contact Jerry if you would like to join.
SATURDAY:
Option 1: Tempo workout at BCC with Jerry. Warmup starts at 9:15, workout at 10.
Option 2: Shop Run? Post if you're interested. Perhaps the shop run could be at CC and run by the workout at BCC.
SUNDAY:
Option 1: Long Run at Burke Lake. 1 pm We'll meet in the parking lot near the marina: http://www.fairfaxcounty.gov/parks/burkelake/downloads/burketrailmap.pdf
Option 2: The Boston group will be doing one of Jerry's Famous long run workouts at BCC. The workout is highly structured, so contact Jerry if you would like to join.
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