Profiles

Wadda ya say we update our respective Blog profiles?

Under "Interests" write your goals and under "About Me" write your PRs and past (running accomplishments).

It'll be nice to know a little background on everyone...I keep learning new things/accomplishments from people everytime we chat.

Lame? Well, I am...lame.

REGARDING THE ARMY TEN MILER AND OTHER RACES

I contacted one of the race director's some time ago about putting a team together. Dave O is interested as is Jake. I think we might be able to count on philippe Rolly and perhaps Jason Dwyer and Matias.

several important factors are health and availability of folks

the Fall is a long way off and many of you might get riddled with injuries over the summer, never know.

As for goals, we can be lofty and say we will all PR and be worthy of running against the elite army team or be more humble in our approach and vie for top local club as we can compete with the likes of pacers. this might be a more realistic goal since the army is capable of putting together a very strong team.

If we get our act together soon enough and let the race know our intention, we might be able to get comp entries and some publicity/hype, prior to the event.

Also, Yo Munro, whats up? We love your words of wisdom but where have you been? We miss your little presence out on the roads.

FYI--remember to keep your post race plans for Pikes Peek open as I have told Terrel Hale that we will go his house for crepes and a lecture about the bennefit of sports massage.

Fall racing - Yes I know it is only April

It may be a little early to be thinking this far ahead, but the Army 10 miler registration is open. Any ideas of a peak race people are training for in the fall?

Wednesday run

I'm running from the store on Wednesday. I think Money and Lockwood are in. 6:15.

Count me in for a run this Saturday. I think we're meeting up for a trail run at the MD/DC border at 9am.

I plan on doubling on Saturday... and by double I mean doublefisting carbombs at the LT and DaveO Bday bash.

Broad Street Run

I ran 3 miles this morning on the track, so I'm on my way to recovery. I am seriously considering running the Broad Street Run in Philadelphia on May 6th. Broad Street is a 10 mile race that is mostly downhill. Is anyone interested in running it?

ALL OF THE HARD AND CONSISTENT TRAINING HAS PAID OFF

All of the hard, consistent and intelligent training is paying off. Keep it up and stay out of trouble. Or if you get into trouble, have lots of fun doing it:).

Begining tomorrow, i am going to start running at 6:30am from Pierce Mill in Rock Creek Park. I want to get the run done early. If anyone wants to join me, there is parking right there. we can do some hill workouts and some flat stuff.

Also,

I was talking with Melissa and Jake after the race about meeting up and keeping the club/team together for training and races, etc.

Most of the training together comes down to where people live. i think this also applies to what stores people run for or shop at, etc.

For example, most of the people that run for pacers live out that way and so its convienent.

As for us, its not so as we are spread out. This is good so as we can spread our influence far and wide.

Post your training runs as much as possible and share with all. Its better to run slow with someone else than to run alone.


More to come....................

Kliminator Goes Sub 53 min

Good job Klim, I had you at 20:40 at the 4 mile mark. You and the Pacers went out fast, but you kept it together.

Christiam looked like he was rolling at the end and two blisters to show for it. Meinelt crushed it, that guy is a machine.

Laura and Dave's Birthday Bash!

I didn’t have everyone’s email for our evite but all are welcome to join Laura and I as we celebrate another step closer to death. In fact after Calvert hill I feel I’m almost there. Irish cars bombs will be a fly’n and I have been know to enjoy (a nice way to say it I guess) my birthdays so much I usually end up buying rounds Guinness for all that can hang till the wee hours of the morn. We will be at Ireland’s Four Fields (formerly known as the Four P’s) in Cleveland Park on Saturday April 7th from 8-till the time they scrape my face off the bar. Laura has Boston (and morals) so will be ducking out early so I plan on drinking for two. Hope to see you there. http://www.irelandsfourprovinces.com/

Dave

NO BRAINER

thanks for your comments about Boston, Jake and all. We will see. Its a game time decision. If the leg muscles are fully healed then its a go. i am probably stronger(physically) than I was last year when i ran 2:33 after running the Cherry Blossom and National Marathon. In fact, before the National and Boston I felt terrible but did well. There is something about Boston that brings out the best and makes one forget about all else. The crowds, the tradition, the women at Wesley college, the homeward stroll coming onto Boylston st. and ramming it home. Nothing else like it. There is nothing like the finish. Sort of like entering the roman Colosseum with the crowds screaming and going wild. Luke, you will have a blast.

At this point, its about mental confidence and believing that the hamstring issue is truly resolved.

As for Cherry Blossom, i will be out there to cheer the troops. Steve Meinelt is running it as well and might be the top American.

MAX UPDATE

I am envious of everyone racing and killing themselves out there. Alas, i feel like the injured athlete who needs to discipline himself so as to not get injured again. I have been doing every other excercise in the world and will be ready to run when the legs are totally strong. All I can say is go with the wind and keep it up.

For those that feel good, continue to stretch, get massages and do ice baths. If you have a chance, go to the LetsRun website and check out footage from the cross country championship in Kenya this past weekend. After the race, the runners were immediately dumped in buckets of ice and taken to the massage tent. These are the best runners in the world, so they know whats up.

I am still contemplating the Boston Marathon. I will wait until Saturday to make the call.

M

THE PEEK: The Next Big Race...

It seems like the PIKE'S PEEK 10K in Rockville will be the next big race where GRC will be running as a team. The race will be on April 29th. I have never run it, but I hear it is super fast...a "PR course."

MEN: Matias, Jason, Christiam and Jake. I am also trying to get "freshman" Joe Wiegner to run.
I heard that DaveO is in a wheelchair (just kidding but I know racing isn't in Dave's immediate future) and Max will be in one soon. Steve Money? Luke? Scott? Ben? Kyle?...any interest?

WOMEN: Melissa...any other takers?

The top 12 receive money - $600, 400, 300, 150 (4-5) and 100 (6-12)...klim to get a percentage

MORE INFO - http://mcrrc.org/races/PikesPeek/

Marathon Training Schedule HELP

As some of you know, I'll be running my first marathon in June. I am going to begin "training" in earnest on April 2 (after Cherry Blossom)...that gives me 11 week until the race on June 16. I use the quotes because I've been running now consistently for a year, but I want to create a rough training schedule that has me slowly increasing the mileage and long runs before tapering during those 11 weeks. Any suggestions? I don't need a day by day breakdown, what I really need is a week-by-week mileage/long run total along with any key workouts/suggested races I should be doing. Here are my stipulations - I won't run any more than 90 miles/week at my peak and I don't want to run anymore than 22 miles for a long run (I think I'd like to keep it at 20). My long runs will most likely be run on Sunday (when I have time).

More about ME and my recent running-related background:

Ran for UMBC in college...mostly a xc 8k guy (25:29), but also ran events as low as the 800 (1:56.9) and 400 (51.4). More recently, I ran 5:20 pace last October for 10 miles and in the past 4 weeks ran 32:12 (10k) and 15:21 (5k). I've been running around 60 mpw for approx 9 months (high of 76, low of 40 - sick week) with a weekly long run average of 14 miles (12-16). The week of 4/2 I plan to take it easy, but I want to gradually build up to 85-90 miles (NO MORE) at the peak of my training. I want to make a gradual increase of weekly mileage (with a rest/easy week every 4-5 weeks) for the next 11 weeks.

My first week back will be around 45-50 miles (recovery from Cherry Blossom)...so I need to go from that to 85/90 and then taper.

Thoughts or ideas? A good workout I should run? Should I run a half marathon "X" weeks before the big dance? Thanks.

- Marathon Virgin

More pictures from the National Marathon

Great job everyone! I spent more time cheering than taking pictures, but here's the few I managed to get (with the aid of Dave's parents).

- LT

Dave and Matias at Mile 3

Dave and Matias at Mile 15 (Laura is giving Dave a Gu)

Dave and Luke celebrate big PRs

Dave and Laura at the finish (yes, that's me bursting with pride - LT)

Pictures from National Marathon 2007

You can find more of them here.

EVERYONE WAS GREAT

EVERYONE WAS FANTASTIC. I WISH I RAN IT. THE WEATHER WAS IDEAL AND THE COURSE APPEARED TO BE FINE EXCEPT FOR THE BIG HILL.

MARATHON CHAMPION IRON MIKE WARDIAN IS TO BE COMMENDED FOR HIS GAZILIONTH MARATHON VICTORY IN WHAT SEEMS LIKE A MONTH.

YOU ALL HAVE BEEN RUNNING LOADS OF MILES AND TRAINING LIKE MAD, SO I AM NOT SURPRISED YOU DID SO WELL.

TREAT YOURSELVES TO GOOD FOOD AND CARE AND TAKE IT EASY. IF YOU NEED MASSAGE OR THERAPY, LET ME KNOW.

FYI---FOR THOSE NOT PART OF THE TEAM AND LOOK AT THE BLOG AND KNOW ME THIS IS FOR YOU: I SAW OTHER VETERAN RUNNERS I HAVE KNOWN FOR YEARS OUT THERE LIKE 41 YEAR OLD JOHN PIGGOT TAKING 4th, PAVEL FRELICH BRINGING IT HOME AND EVEN LOCAL RUNNING LEGEND, JAY WIND RUNNING HIS 10000th MARATHON. BACK BEFORE I WAS BORN JAY USED TO WIN ALL OF THESE LOCAL MARATHONS. CONGRATS!


IN THE HALF MARATHON, G-TOWN RUNNING LEGEND, CHRIS(THE MYSTERY MAN) RAABE, BLAZED THE COURSE IN 1:07. IN DOING SO, HE BEAT THE MIGHTY GURMESA. TOO MANY RACES HAVE HUMBLED THAT POOR GUY.

SPECIAL KUDOS TO PHILIPPE ROLLY WHO NOW HAS A BUNCH OF KIDS AND IS MARRIED AND SUCH AND YET, STILL FINDS TIME TO CRANK IT OUT.

SAVOR THE MOMENT

M

National News

Early reports from downtown DC...

Mile 15 - Matias and Dave in a pack of 5...time 1:28:45 (75 secs under 6-min mile pace)

Soon thereafter, pack runs approximately 2 mins off the course!

Mile 17 - Dave is a few strides behind Matias. Jason and I jump in and run with Dave from Virginia Ave to the hill on Calvert, just after mile 19. Mile 18-19 was a 5:59 for Dave. Matias had gained a 10 second lead and was running stride for stride with another runner...Dave was alone.

UNOFFICIAL: Wardian is rumored to have won in 2:26, LaSalle grad Brian Skelly second, Kyle Smitts 3rd...Phillipe Rolly 5th.

Post your reports...

MORE:

MP spilts...
5:48/6:05/5:59/5:53/5:55/5:57/5:52/5:59/6:05/5:47/5:53/5:51/5:59/
5:50/5:50/5:45/7:55/5:50/5:58/6:17/5:55/5:53/5:35/5:52/6:01/5:53/75

RESULTS

1 1/119 3 Michael Wardian 32 Arlington VA 2:26:36 2:26:36 5:36
2 1/76 19 Bryan Skelly 24 Philadelphia PA 2:29:02 2:29:03 5:42
3 1/104 12 Kyle Smits 28 Baltimore MD 2:31:27 2:31:28 5:47
4 1/125 5 John Piggott 41 Williamsburg VA 2:31:37 2:31:39* 5:48
5 2/119 20 Philippe Rolly 34 Fairfax VA 2:33:11 2:33:12 5:51
6 3/119 247 Gregory Cheval 30 Houdan 2:35:49 2:35:49 5:57
7 2/104 982 Matias Palavecino 25 Washington DC 2:37:06 2:37:08 6:00
8 4/119 1633 David O'Hara 30 Washington DC 2:39:41 2:39:43 6:06
9 1/98 678 Piotr Karasiewicz 45 Brooklyn NY 2:41:09 2:41:11* 6:10
10 1/134 8 Pavel Frelich 35 Chevy Chase MD 2:43:57 2:43:57 6:16
11 5/119 1677 Robert Schneider 30 Washington DC 2:44:29 2:44:34 6:17
12 2/76 18 Philip Turner 22 Washington DC 2:47:21 2:47:24 6:24
13 3/76 1612 Luke Merkel 23 Washington DC 2:48:13 2:48:14 6:26
14 2/125 1581 Paul Leonard 44 Forty Fort PA 2:49:03 2:49:05 6:28
15 4/76 1086 Alex Rock 20 Lawrence KS 2:49:42 2:49:47 6:29

1 1/96 11 Katie Blackett 29 Boulder CO 2:44:57 2:44:59# 6:18
2 1/56 4 Susan Graham-Gray 38 Greencastle PA 2:55:58 2:56:01* 6:44
3 2/96 9 Tracy Stewart 27 Golden CO 3:00:21 3:00:23 6:54
4 1/39 943 Rebecca Nathan 41 Arlington VA 3:08:15 3:08:41* 7:13
5 2/56 7 Hilary Cairns 36 Washington DC 3:13:57 3:14:00 7:25
6 3/96 1556 Laura Johnson 25 Washington DC 3:14:08 3:14:35 7:26
7 4/96 349 Toni Diegoli 28 Arlington VA 3:16:31 3:17:25 7:33
8 2/39 21 Connie Gardner 43 Madison OH 3:19:13 3:19:16 7:37
9 3/56 1335 Sharon Webb 37 Germantown MD 3:18:59 3:19:31 7:37
10 1/35 676 Sabine Kane 47 New Brighton PA 3:21:23 3:22:05 7:43
11 4/56 1639 Paula Pels 39 Bethesda MD 3:26:25 3:26:36 7:54
12 5/56 1570 Angela Kreisman 36 Pittsford NY 3:27:41 3:27:47 7:56
13 2/35 1725 Patricia Zerfas 45 Kensington MD 3:27:32 3:28:07 7:57
14 5/96 684 Courtney Kaup 28 Baltimore MD 3:27:14 3:28:13 7:57
15 1/79 1259 Kara Thaw 23 Washington DC 3:29:28 3:29:45 8:01

1 1/183 5783 Christopher Raabe 28 Washington DC 1:07:09 1:07:11 5:08
2 1/99 46 Steve Crane 24 Alexandria VA 1:08:58 1:08:58 5:16
3 2/183 49 Gurmessa Kumsa 27 Indian Head MD 1:09:02 1:09:02 5:17
4 1/212 41 Jerome Ross 31 Anchorage AK 1:09:18 1:09:19 5:18
5 3/183 32 Mark Stallings 26 Atglen PA 1:09:30 1:09:31 5:19
6 2/99 34 Patrick MacAdie 23 1:11:24 1:11:25 5:28
7 3/99 47 Ryan Deak 23 Fairfax VA 1:11:43 1:11:43 5:29
8 4/99 3433 Beruk (broo Deberewor 23 Washington DC 1:11:53 1:11:54 5:30
9 4/183 44 Matt Sciandra 25 Washington DC 1:13:04 1:13:05 5:35
10 5/99 5758 Michael Padilla 22 Pensacola FL 1:13:18 1:13:19 5:36
11 1/148 35 Robert Weiner 41 Evergreen CO 1:13:27 1:13:28 5:37
12 5/183 5720 Stephen Money 26 Washington DC 1:15:43 1:15:45 5:47
13 6/99 37 David Miller 23 Falls Church VA 1:16:08 1:16:10 5:49
14 2/212 4440 Ga'bor Ola'h 31 Gaithersburg MD 1:16:37 1:16:37 5:51
15 3/212 5856 Carey Smith 32 Rockville MD 1:17:38 1:17:38 5:56

1 1/172 36 Tamara Lave 38 San Diego CA 1:21:00 1:21:02 6:12
2 1/185 42 Phebe Ko 24 Baltimore MD 1:22:21 1:22:22 6:18
3 1/373 5390 Melinda Carlson 27 Washington DC 1:24:28 1:24:30 6:28
4 2/172 6035 Feng Sun 37 Columbia MD 1:25:15 1:25:17 6:31
5 3/172 31 Rachel Moritz 36 Sterling VA 1:25:30 1:25:31 6:32
6 38 Sharon Donovan 1:26:39 1:26:41 6:38
7 1/225 4937 Jessica Storm 30 Reston VA 1:28:31 1:28:36 6:46
8 2/225 43 Tarra Fenske 30 Washington DC 1:28:37 1:28:41 6:47
9 2/373 5635 Adrianne Kroepsch 25 Washington DC 1:28:44 1:28:54 6:48
10 3/373 6058 Felice Kelly 26 New York NY 1:30:28 1:30:32 6:55
11 4/373 5703 Laura Meighan 25 New York NY 1:30:59 1:31:06 6:58
12 5/373 5347 Marybeth Baxter 28 New York NY 1:31:06 1:31:13 6:58
13 6/373 6050 Martha Snyder 28 Washington DC 1:31:18 1:31:23 6:59
14 4/172 5453 Jeanette Dumbrell 38 Falls Church VA 1:32:57 1:33:10 7:07
15 2/185 4779 Dawn Sell 24 Fairfax VA 1:33:17 1:33:26 7:08

PHOTOS OF ST. PATS RACE

TWO YOUNG STARS BRING IT HOME



























MELISSA SCOUTS THE FEILD.
MATT LURKING IN THE BACKGROUND.


JAKE, THESE GUYS SHOULD BE CHASING YOU

GET OUT AND RUN

Its Spring and you all should be flying out there. Unless you are beat up, get out and enjoy the air. its 70 degrees.

Good to have you aboard Joe. Also,I spoke to Wilson and I am trying to inspire him to come out on Wednesdays and do some serious workouts as we have done in the past.

If not on Wednesdays, we will have to post multiple training times with various locations to accommodate everyone.

For those running the Marathon this weekend, good luck!

I am jealous as i would love to be out there running like the wind.

run well and stay healthy---------M

Hey

whats up. My name is Joe Wiegner. I met Jake Klim at the Shamrock 5k in Baltimore 2 weeks ago and he talked to me about the georgetown running co and sent me an email to be a part of this blog. I live in Germantown and have been running solo since I moved down to maryland from philadelphia (in the summer). I went to JMU with Ben for a year (he was a senior, i was a frosh). I talked to ben about the club a while back but with my busy schedule starting up my first year as a teacher, I didn't have too much time to run earlier this fall/winter. Ben, i apoligize for not getting back to you sooner... it has been crazy with my job and helping to plan a wedding for june. Recently I have gotten back into it and am racing again.... I am really looking for an organized team to race with/maybe meet up with 2 times a week or so to run/workout with. As you all know, its tough to stay motivated when your running solo. I previously ran with the Brooks Manhattan TC and after leaving philadelphia, the distance was too far to get up to the city on weekends... I really want to get involved with this team cause Ben and Jake both have told me some good things about the club. I just wanted to introduce myself and say that I look forward to meeting everyone.
Also, I wasn't sure who is up for running any track meets this spring but I was looking at possibly running at the U of MD meet in two weeks (as a workout).
See you soon,
Joe Wiegner

Hi everyone. I have never blogged before but after receiving 2 invitations to blog, I decided to give it a try. Most of you probably don't know me, but I also run for GRC. I have been out of the racing scene for quite a while. Since my last marathon in October, I have had a lot of trouble with my glutes and hamstrings. After a lot of PT and multiple doctor appointments, I have come to the conclusion that my problems resulted from overtraining. I did 9 weeks at 120 miles over the summer and my body just decided to rebel. From October through February I basically have done nothing but easy running. I just recently changed coaches and have started working out again. I am still not 100% but have made a lot of progress. I plan to run Cherry Blossom as my first race back, but I am not sure what to expect. I am excited to start racing again though. I look forward to meeting some of you soon. Good luck with your training.
Susannah Kvasnicka

CARPOOL

Dave O or Mighty Matias, can you drive Steve (LIVING LARGE)Money to the race on sat? He lives in dupont. if he can't get a lift he is threatening to jog to the race start.

Saturday & Sunday

Saturday - I plan to head down and watch the National Marathon. Those on the sidelines last Sunday were very helpful so I want to pay you all back...what can I do to assist? I was going to hang out where DaveO suggested and watch/film/cheer/support the race from there. Will anyone else be joining me. Dave - what is that location again? After the race I'll run the Cherry Blossom course.

Sunday - I plan to run around 15, will anyone want to join me? Any of you 'thoners want to make it a 40 mile weekend? I kid, I kid....

TRAINING UPDATE

I am officially taking time off of racing until Boston. No need to kill it and risk injury. i hit the bike for 1.5 hrs every day last week and lifted weights so i feel strong. i want my joints and bones fresh for Boston. I will begin running again this wed and start back slow. the fitness is there and perhaps all of the cross training will pay off for the marathon. I will also incorporate two massages a week leading up the marathon for optimal muscle work.

the rest of you guys and gals, take it easy on the joints and bones.

On a side note, renown massage therapist, Terrel Hale has invited all of us to his house for a post race meal after the Pikes Peek 10k. He does some work for the Montgomery County Road Runners and will be there to run the race, as well. His wife is from France and will make Crepes for us to devour. You can ask him questions and see if the massage work he does can be an asset to your running.

peace

M

GREAT RACE AND NEVER BE DISCOURAGED

Everyone who ran today should be happy for no other reason than you got out on a windy and cold day and ran a good one for old st. pat. Jason is a man possessed and clearly feels good and is having fun. Klim, no worries man, everyone has those days of blaaaaaaaaaaaaaaaa. I do not know what happened to Philippe. bathroom break is the rumor. Steve looked strong as did Matt and Melissa. as with all sports, some days you are person without peer and some days you are normal or flat or whatever. Its called being a part of the human life cycle so get used to it.


The National Marathon should be fun too. Matias looks prepared as was indicated by his riding around on his road warrior like bike with dress shoes and a ski-mask, etc. They will call him Mighty Matias.

Dave O, take it easy on the IT band and think positive. all should be well.

We move on to next weekend.....

For all those running next weekend in the Marathon, First off, good luck. Seconly, thought this may offer some inspiration...wishing it was just that easy.

www.youtube.com/watch?v=HUAfkNGYY9Y

A RACE NOT TO MISS

I ran this race several years back and highly recommend it. Its the Apple Blossom 10k in Winchester, VA. The race is lots of fun and there is good prize money. More importantly though, its a cultural experience that is unique. The town has this big Apple Blossom festival that takes you back in time to "good old fashion america" can't explain it but I definatley thought i was in another world. lots of old cars parading in a line with a school band and cheerleaders and odd little displays of small town pride and joy. Also, if you win the race you get to ride in a car with the homecoming queen:( check it out


http://www.thebloom.com/events.html

RUN ON SAT

I am still planning a run this sat morning. at this point i am flexible as to where to meet. somewhere in DC. i like to run in the rain, so the weather is a mute point.

give me a call at 202-215-0744 if interested.

On a side note, BC will upset G-town in the ballgame on sat. I am a G-town fan but a Boston native and roots takes precedence. Go Eagles!

VIDEO: Shamrock Pre-Race Invu & Mile

I rec'd the following 2 videos from my old teammate:

http://video.google.com/videoplay?docid=-600924001826340609

http://video.google.com/videoplay?docid=5084197133642809861

The cocky, arrogant thing is only an act. I will try to do the same for you guys at National Marathon; small clips, some interviews etc...could be good.

Upcoming Races

If you are running a race in the near future and are not featured in the column on the right, please shoot me an email so that I can update it. It's nice to keep track of who is running what race and when. Thanks. jklim007@yahoo.com

STAY HEALTHY

Klim et all,

Jake indicated he has shin splints. others might have ailments that they think are minor.

don't run a race if you are in pain due to injury. not worth it. life is long. don't let the ego rule you. one race is not worth two months on the bench.

TACTICS

Those running the 8k might want to work together. Jake, Jason, Philippe and Steve, not sure what your goals are? I assume Jake and Jason are planning 25:20ish and maybe Philippe, too. Steve might be high 26 or low 27.

For all of you, I suggest shooting for negative splits to finish strong and if anything, catch and pass others. maybe run, just below full throttle for 4 miles and then at the last mile, throw everything you have into it. I know Jason and Jake train together so maybe you two can hang on the heels of Bert Rodriguez and allow him to pull you along or vice versa. You probably do not want him to get too far away though, as he has a great kick.

Melissa, there are few top flight Ethiopians running it on the women's side as is Alisa Harvey. At 41 or so, she is several age groups removed from her prime and you should be in the running for 1st place.

Matt Ernst, not sure what your goal is time wise?

Running: Morning vs. Evening?

I quipped all winter about waking up and running in the morning - I hated it. The same routes from my condo week after week, the fact that my body wasn't awake, how I felt terrible during and after most of my runs etc etc...

Per Daylight Savings Time, I started running in the evenings (7pm). I've always run in the afternoons whenever I can and whenever daylight allows me to because it gives me the chance to drive somewhere (Old Anglers Inn, the Canal, RCP) and get off the commuter-heavy streets, but it really takes a good chunk out of your evening. Last night I was making and eating dinner at 9:30 whereas a few weeks ago I would have been relaxing watching American Idol...I mean 24.

Running in the morning seems much more efficient with getting it out of the way, but the runs just don't feel as good (both physically and mentally). I was wondering when others on the list run and why? Mornings or Evenings? Also, what is your work schedule like?

Yes...I did just post a serious topic...

Running Water 5k - 4/14

My friend and former teammate is spearheading the race below...it's for a great cause:

The RunningWater 5k on April 14th is being put on by the members of Hunt Vallye Church's 20s/30s group called twelve and Adventures for the Cure . We are working to build drinking wells for underprivileged communities in Africa. All the proceeds for this race go directly to Blood:Water Mission! We are going to make a difference by attempting to raise at least $3,000.00, the average cost of a new drinking well in Africa.

All registrants will receive a free T-Shirt, post-race snacks, and the good feeling that comes from helping others by donating to a noble cause!

There is a limit of 250 people allowed to register for this race so please don't delay in signing up!!!

Also, save $2.00 in registration for either event if you register before April 1st. (only $18 for 5k and $13 for 1 Mile). Register online here: http://active.com/event_detail.cfm?event_id=1398667

If you have any questions you can contact via email at adrisc1@gmail.com

Thanks.

Adam Driscoll

PHOTO OPS

I may or may not be running the 8k this sunday. if not, i will take photos of folks. if i am, someone who is not running it should. If i do it i will need to borrow a digital camera. Whoever has one give me a shout. for those who can be additional photographers, let me know. also, we need crowd support. Those who are not running it and can make it, come on down and give us good cheer.

i will have singlets on sat morning at the run and at 8:15 am at the race. we can meet at the tent/table where you pick up timing chips.

M

Wednesday RCP Run

I started running in the evenings yesterday. If anyone is interested in joining, I plan to run at RCP at the usual spot on Wednesday around 6:45/7:00pm. If you plan to show up let me know.

Jason - my emails to your Stone Ridge acct are bouncing back.

National Marathon

What do you guys think of the revised National Marathon course:
http://www.gmap-pedometer.com/?r=760530
Is the hill from Rock Creek up to Calvert better or worse than the hill up 18th Street at mile 19?

AN EDUCATED RUNNER=BETTER/HEALTHIER RUNNER

http://www.momentumsports.co.uk/TtStretching.asp check out this site for insight on stretching, massage and other training techniques to keep you on the roads, injury free.

PS. take this stuff seriously.

SATURDAY RUN

I am all for Rock Creek and the Canal but alas, i am also for mixing things up a bit as these spots are getting all too familiar. Here is a suggestion. leave it or take it. meet in adams morgan at 8:30am and i can take you on my urban/rock creek run. the run starts at the fleet feet running store. we leave from there and head to Calvert street bridge where we plop down into the park and run along the parkway out towards the Lincoln memorial. when we are near the memorial we take a right onto the canal for a brief stint and then take a left across key bridge to the mt Vernon trail. we vere to the left and head over to the memorial bridge where we cross and run along the reflecting pool(in front of the Lincoln memorial) from here, we take a left on 17th st. and run past the office of management and budget and the old executive office building. we hit Connecticut ave and then run north, right up back into adams morgan.

after the run we can get coffee at tryst(famous coffee and waffle house)

thoughts.............

Photo Op

EVERYONE LOOKS STRONG AND READY FOR SPRING AND SUMMER

except for me. But alas, i really don't care as it gives me an excuse to take it easy. My hamstring is still sore so i am not pushing it as i had to really lay off today. I noticed Matias and Jason go flying by me like two men possessed. i do not think they even recognized me and my buddy Paul walking along the canal with canes in our hands. Us older guys use these times as an excuse to stop running and talk about deep life issues(one day some of you will get there)

Other than that, Jake and Chris ran real well at the Baltimore 5K and

Melissa really looks like she is rounding into peak form for the marathon. Soon she should be the best female runner in the area.

I will collect a bunch of singlets and bring them to the sat run next week and the race on sunday.

On one of my many side notes, this morning was the first time in my DC life, I believe, that I ever took the time to walk along the canal and stop to take notice of what an extraordinary ecosystem it is. With the early morning sun hitting the water and the crowds of runners and bikers, still not out it was nice just to walk along it and appreciate its presence and pay it some respect. I am glad it is part of the National Park System, as we all should be.

HOW DID JAKE DO?

Jake, are you still enjoying the festivities of the post race party? How did you do? M
____________________________________________________________

Nice work you two- PRs! Way to bring home the hardware Jake!

1 Dave Berdan M 25 Baltimore MD 15:01
2 Joe Wiegner M 25 Germantown MD 15:06
3 Jake Klim M 26 North Bethesda MD 15:21 4:57 mile pace
4 Kevin Pool M 24 New Windsor MD 15:28
5 Will Murdoch M 22 Bel Air MD 16:02
6 Jesse Jaeger M 19 Kingsville MD 16:18
7 Patrick Blair M 25 Halethorpe MD 16:19
8 Greg Cauller M 47 York PA 16:28
9 Shawn Loper M 29 Baltimore MD 16:30
10 Chris Chattin M 43 Columbia MD 16:35
11 Justin McDowell M 20 Berwyn Heights MD 16:42
12 Mason Campbell M 16 Towson MD 16:43
13 Christiam Camacho M 28 North Bethesda MD 16:57

Tourney Time

On yahoo:

http://tournament.fantasysports.yahoo.com/

G'Town Harriers (Group ID# 71560)
password: beatpacers

losers buy the winner dinner?

Friday night

Here are some pictures from last friday's visit to Toledo Lounge:



Cheers!

RUNNING BABBLE

Next time we run i think we all need to wear outlandish outfits. I am, as you know, not one for conformity and thus, i need some company

The Mighty Gurmesa continues to slug away at the local running scene. He is becoming a legend. Who will knock him off the perch of greatness? He must have a 95% win rate against solid comp going on a year, now

Matt Ernst is clearly looking for love

Jake has a secret desire to be a bartender at a martini bar

Steve Money continues to shock me

Justin is well.........................

Scot Munro is still in Adams Morgan trying to find his way about

Jason coninues to roll and maintain zen-like focus for long after the rest of us are done he is running and running and running and running.............

Melissa is our star in the making and will one day be on the cover or Wheaties


Stretch and stetch and stay lose or you will end up like me and be on the bench at 70%.

run well

Van Metre 5 Miler Results

Some fast times this morning...

1 Gurmesa Kumsa 29 WALDORF MD 25:04 25:04 5:01
2 Patrick MacAdie 23 25:09 25:08 5:02
3 Steven Crane 25 ALEXANDRIA VA 25:11 25:11 5:03
4 Eric Lavigne ASHBURN VA 25:27 25:26 5:06
5 Michael Wardian 32 ARLINGTON VA 25:53 25:52 5:11

Great Video

A Classic...I haven't seen this since 2001. God Bless YouTube!

SUNDAY RUN

While Jake and Co are running in Baltimore, I am doing a run on the canal with former DC running champion, Philippe Rolly and another great runner, Paul Rades. Back when most of you were in diapers, Philippe was winning races and beating the world. Time has passed and he is now old, like me. However, he still runs hard and wants to run 2:30 at the National Marathon. He might be doing a killer tempo on Sunday on tha canal at 7:45am. I will try and run with him for as long as i can. we will meet at the store and go from there. anyone who wants to come and try to hang, do their own thing, etc, can come.

THE MARATHON

I spoke to Wilson about the LA marathon and he said it was real tough. The hills along with the heat were devastating. He hit the half in 66 minutes and was hurting after mile 16 or 17. From mile 20 it was the Wilson gut fest. He said the next couple of days after the marathon were real hard and he had difficulty walking.

Bottom line is that the marathon is no joke and regardless of what you ran a half marathon in, the full on marathon is another story and can humble and the best of runners.

Be wise and smart if you are training for your first marathon. Go out slow! no need to spend the last three miles walking.

Saturday Run

I don't think Max is around this Saturday and I think the plan is to meet at the MD/DC line at 9am for a 12 miler or so...unless anyone suggests otherwise. I plan to take it easy and may only run 10. Let me know if you plan to show up.

Shamrock Cooldown

To those running Shamrock in Baltimore on Sunday - I plan on running a lengthy cool down before I hit the post-race beer tent.

Let me know if a longer cooldown is in order for you.

UPDATES

1) For those who are running on our team for the st. patricks day 8K please fax your registration in to the capital running company. put your personal info and the a giant MAX LOCKWOOD next to it so they know we are all together. As of tonight, they say they have none from you guys.
2) Dave O, can you ask Laura if she will come running with us on Saturday and she can run with Melissa and Dawn and the women can build up their own training regimine.
4)Wilson Komen was three minutes off of winning 120K at LA. The heat was supposedly terrible. Congrats to Wilson for running so well.
5) I suggest we have a runners on the way up recognition in the form of a prize or such. For example, Jake and Jason and Matias are coming on strong and running their butts off. A night out with unlimited beer a case of ENDUROX mix or something is in order. Lets put some thought into this.
3)LOVE

Ouch

Ok I basically have the classic version of ITB syndrome. It starts off as a dull pain and then 15 minutes into the run it becomes a sharp pain and I can only go another 15 minutes or so. So I've been icing and stretching the last few days and will have a massage on Wednesday. This is a minor setback at the beginning of my training, so it isn't like I am going to lose a ton. But I'm still not happy about this.

The Moneghetti Fartlek

Steve Moneghetti, a four-time Olympic marathoner for Australia, developed a unique fartlek workout that is now used by ZAP Fitness, an elite running team based in North Carolina. ZAP Fitness coach Pete Rea's version of the workout alternates between short bursts of fast and slow running.

o Run two sets of 90 seconds hard (five to 10 seconds per mile faster than 5-K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).
o Run four sets of 60 seconds hard, 60 seconds easy.
o Run four sets of 30 seconds hard, 30 seconds easy.
o Run four sets of 15 seconds hard, 15 seconds easy.

The workout sounds similar to Lockwood's recommendation.

Sunday Run

Max and I plan to meet at the DC/MD line on Sunday morning for a run at 9am. We'll be hitting trails for the first 8-10 miles before I let Max go and hammer the last few miles. I'll be running 12...Max 14 or so.

TRAINING ADVICE 2

Have as much fun as you can in life and you should run better and faster. And, even if you don't, kill it on the roads, it don't matter because of all of the other fun you are having in life.

• last night fun party, lots of women, good drinks
• This morning, nice weather, good run and great party at Matt's house with lox and bagels and good cheer
• Went to the Gym, lifted weights, sat in steam room and sweated out toxins from last night
• Go home, read a book, ponder life, live in peace

M

Project Runway

Max, the ladie's man, Lockwood (below) looks content holding a mixed drink at the Grosvenor Place Party last night, while I (above) ponder Max's attire. A new fashion statement?

Matt Ernst can be seen in the background holding a Budweiser and debating politics with some local gentry.

Grin and Bare It

ST. PATRICKS DAY 8K

for those running the st. Patricks day 8K, please fill out your registration forms and fax to the capital running company. under the payment section, just put compliments of Kathy or comp entry. Max

Tough Guy

From our group, matias first came to mind:

http://sports.espn.go.com/espn/eticket/story?page=toughguy2007

DC-area Trail Mile Markers

Someone sent me this link - waypoints to all the major trail mile markers in the DC-area...kinda interesting.

http://zhurnaly.com/maps/DC_Metro_Area_Trails_GPS_Waypoints.html

GO WILSON GO

DC RUNNING CHAMPION WILSON KOMEN TAKES ON THE LA MARATHON THIS WEEKEND. GOOD LUCK WILSON AND RUN HARD. YOU ARE AN INSPIRATION TO US ALL.

Achilles Tendon

After taking off a few days because I had the stomach flu, I jumped right back into running and did some speed work on the track. After the workout, my right achilles felt tender and sore and still does today accompanied with a scab on it. I am planning on immersing it in an ice cooler, but what should I do in terms of my training and rest?

10x1000 w/ 200 recovery

The ultimate in marathon training, especially if you enjoy a little speed and cranking it out on the track. The first couple feel deceivingly easy, but by the sixth one your only goal is to survive until the next one... and if you run it right the last one feels like you could run through a brick wall.

If anybody is interested, I plan on getting through this workout next Wednesday, March 7th at Wash Lee HS. If anybody wants to join me for some/all 1000s, I plan to get to the track at 6 p.m. to warmup and start the workout around 6:30.

Aside from running...

In addition to the runs this weekend, you all are also invited to a party on Friday night, in celebration of, amongst other things, my birthday! It will be a good opportunity to work on some of the additional training components we've been talking about (loading up on the carbs found in beer, using dancing as cross-training, etc.). The female to male ratio will also probably work in your favor, Max.
I hope you can make it! Here are the details:
Friday 9PM in the lounge of the condo building at 10101 Grosvenor Place, North Bethesda, MD. If you are driving you need to sign your car in at the front desk. If you are taking the metro, use the Grosvenor/Strathmore station. Email Jake or I (melissa_tanner03@yahoo.com) for more specific directions...

TRAINING ADVICE

WENT TO PILATES CLASS. 18 WOMEN AND ME. NUFF SAID.

ERNST HOUSE

WHERE IS IT? I WANT ORGANIC GRAPES AND EXTRA SKIM SOY LATTE, TOO--------M

Daylight Savings - March 11

As many of you know, Daylight Savings is fast approaching. On Monday, March 12, I will officially switch back over to the afternoon/evening run since I hate to run in the mornings. I usually run 2x a week at our usual parking spot at RCP or in the trails above Great Falls/C&O Canal at the Old Angler's Inn.

Per our different schedules and the DC traffic, training together during the week is somewhat difficult, but I wanted to throw out my tentative schedule to see if anyone would ever like to join me on some training runs. I intend to run at 7:00pm. If anyone wants to run on Wednesdays and/or Thursday/Friday (I am still not sure which day I plan to head to Old Anglers) simply drop me a line. I am fairly certain I will run long(er) on Wednesdays at Great Falls.

Monday - easy from my home

Tuesday - speed/track with Jason Dwyer (Bethesda)

Wednesday - 10-12 mile run at DC/MD line of RCP

Thursday - Great Falls/Old Angler's Inn or from my home 8-11miles

Friday - Great Falls/Old Angler's Inn or from my home 8-11miles

Saturday - GRC group run 10-12miles

Sunday - long run (14+)

I plan to start easy 3-5 mile morning runs 3x a week the Monday after Easter in prep for Grandmas.

RUNS THIS WEEKEND

WE ARE DOING A RUN THIS SAT FROM THE G-TOWN STORE OR.................IF SOMEONE HAS A SUGGESTION FOR A NEW ROUTE, THROW IT DOWN. IF NOT, LETS RUN FROM THE STORE AT 9:00AM FOR AN ADVENTURE RUN.

I ALSO WANT TO DO A RUN ON SUN OF SOME SIGNIFICANCE. 18 OR SO MILES. I AM THINKING C&O BUT AM OPEN TO SOMONE ELSE'S WISDOM.

GOOD TO SEE PEOPLE ARE THINKING OUTSIDE OF THE BOX ABOUT THEIR RUNNING AND STAYING HEALTHY, ETC.

AS COMMON SENSE MAY PREVAIL SO WILL THE SMART RUNNER STAY RUNNING STRONGER FOR LONGER.

PEACE------------------------M

PS. DID ANYONE NOTICE THAT THE MYSTERIOUS DAVE O' RAN 1:11 AND SOME CHANGE AT THE COLONIAL HALF THIS PAST SUNDAY! MOST OF YOU DON'T KNOW DAVE BUT HE IS PART OF THE CLAN AND RUNS AROUND THE HOOD ON HIS OWN. I SEE HIM NOW AND THEN BOUNDING ABOUT. HE IS TALL AND LANKY AND SOME DAY HE WILL MAKE A CAMEO.

ASIDE FROM TOUGHENING UP

I assume people are using a more educated approach to training. back when i was a young invincible lad, i used to think i could go out and run hard every day and go up and down mountains and do speed workouts with Wilson and just about everything was doable. I have paid the price and thus, want to spare you all from an early running death.

Massage, Stretching and Diet are key to success. Are you all paying any sort of rigorous attention to these aspects of being athletes? If not, we/you need to.

1) I can get you all big discounts on massage if you are willing to commit to going. The massage guy, Terrell, is a swell enough guy and knows his trade but does not want to waste time on folks who are wishy washy. OK, do your research, ask your buds and let me know. I would say, i need at least five of you to commit to get the big discount. I am thinking 40 or 50$ and hr if you stick with the program and take your running to the next level.

Next, are you all eating right? what do you eat on a daily basis in terms of fruits and veggies? How much water are you drinking, vitamins and mineral supplements, etc. I know lots of folks in the DC area who are knowledgeable about this and will provide some council, if asked.

Stretching and Cross training. Who is doing it? Do any of you hit the spinning class or do yoga or the such as a substitute for a run? I try and do one spinning class and several stretching classes a week to help fight the ware and tear from the pounding.

Those that have an interest in preserving their running and bodies into the 30s and beyond, this is really important stuff.

Comments and or thoughts.....................

TOUGHENING UP

TIME TO RUN THROUGH THE PAIN

After running 27 miles this weekend, ran 12 today, 4 in the morning and 8 in the early eve.

Will do the same tomorrow and then speedwork on wed and then 12 on Thursday-Sat with long run 0f 18 on Sunday.

Legs are tired and sore but are moving.

Only way to go is to push through.

Will hit weights two days this week for upper body work and do one or two stretching classes.

After several months of injury I think I can retrain the legs to enjoy the run----------M

TV Alert: US Natls on Today at 4 PM on ESPN2

RUN IN THE SNOW

TODAY, OUR NEW RISING, BUT HUMBLE STAR AND MYSELF TACKLED THE C&O IN THE SNOW. WE MET AT 9:00AM AT THE FABLED G-TOWN STORE AND REALIZED QUICKLY ON THAT ALL OTHERS WERE STILL RECOVERING FROM HANGOVERS AND OTHER SUCH THINGS AND THUS, WE HIT THE TOWPATH ALONE AS THE SNOW BEGAN. WE RAN A SLOW FIRST 8 MILES, DURING WHICH, I MUST HAVE SEEN A HALF DOZEN LOCAL RUNNING ZEALOTS, WHO I KNOW, COME ZIPPING BY. I EVEN THINK I SAW THE BOYISH FACE OF PHILIPPE ROLLY AND HE WAS ROLLING(PROBABLY HOME TO HIS KIDS).

ALRIGHT, AT MILE 8 THE SNOW WAS HAMMERING DOWN AND WE DECIDED TO RUN BACK. OR, I SHOULD SAY, MATIAS DECIDED TO LAY DOWN THE LAW AND KILL IT. WE WERE RUNNING EASY 6:50s OR SO AND THEN MATIAS MOVED IT INTO HIGH GEAR AND PUSHED AHEAD. I DID MY BEST JUST TO KEEP HIM IN SIGHT AS WE DID THE LAST 8 IN 53/54 MINUTES FOR A TOTAL OF 1 hr. AND 55 MINUTES. CONSIDERING IT WAS SNOWING ANDTHE TERRAIN WAS HEAVY, WE DID A SERIOUS WORKOUT.

MATIAS SEEMS PRIMED TO DO WELL AT NATIONAL AS HE WAS MOVING WITHOUT MUCH EFFORT. I, ON THE OTHER HAND, HAVE A LOT MORE WORK TO DO-----------------M

TIME TO GET SERIOUS

OK---TIME TO THROW DOWN THE HAMMER AND DO A HARD LONG RUN. MATIAS, LUKE, WHOEVER IS RUNNING BOSTON OR NATIONAL, ITS TIME TO GO FOR SOME PUNISHMENT.

I KNOW THERE WAS A TENTATIVE PLAN TO DRIVE OUT A WAYS FOR A LONG ONE TOMORROW. DUE TO THE FACT THE WEATHER MIGHT BE OFF, I SUGGEST A SIMPLE BUT TOUGH 17-18 MILER ON C&O. JUST KEEP IT A PLAIN OUT AND BACK. START SLOW AND WORK UP TO 6:20 PACE AND THEN THROW SOME SURGES IN TO SEE WHAT'S IN THE TANK IN THE LATTER MILES. YOU GUYS SHOULD BE IN PRIMO SHAPE AND READY. I AM OLD AND RECOVERING BUT WILLING TO SEE WHATS GOING ON. WHAT UP? 9:00AM AT THE G-TOWN STORE?-----------------------M

Pikes Peek Comp Entries

Let me know if you are interested in racing this 10K on April 29. It is a PR course with lots of competition. I might be able to swing a handful of comp entries.

More info - http://mcrrc.org/pikespeek/

BOSTON MARATHON

WE NEED ANOTHER COUPLE OF STUDS FOR THE BOSTON MARATHON. WHO's GAME? IF WE GET TWO OTHER GUYS WHO CAN RUN 2:40ISH, WE SHOUlD WIN THE TEAM COMP.

WHOEVER DECIDES TO PONY UP, PARTY AT MY HOUSE IN CAMBRDIGE AFTER THE RACE WITH UNLIMITED FOOD AND DRINK.

people who are running the 8k on st paddy's day, please post your full name, age and address in the comments section. thanks max

Sick

Does running help or hinder your body when you're sick (a cold)? I've always gotten different opinions...

I've been on cold medicine for the past 48 hours, ran Wednesday and took Thursday off. I'd like to run this evening (on a treadmill if need be) but I don't want to "deplete the tanks". Good idea or bad idea? I don't think I have a fever but I do have a sore throat, running nose and dry cough.

Thoughts?

Thanks.

Merkel Crossing the Tape After His Victory

PHOTO - http://www.lets-krong.com/

RUN THIS SAT

WE ARE DOING OUR USUAL RUN THIS SAT. LETS MEET AT THE USUAL PARKING LOT AT 8:30AM FOR A SLOW 12 MILES. MELISSA, DAWN AND ELIZABETH, THE THREE WOMEN, CAN DO THEIR THING, IF THEY SO DESIRE. IF FOLKS NEED DIRECTIONS, GIVE A SHOUT. WE WILL MEET AT THE PARKING LOT AT THE DC AND MD BORDER AT 8:30AM . JAKE CAN YOU POST THE MAPQUEST DIRECTION LINK? M

Merkel Runs 2:53 (unofficial)

Luke Merkel reportedly ran 2:53 in his marathon debut over the weekend.

Congrats!

Luke - post a "report" of sorts when you can...







FILE PHOTO - COLGATE ATHLETIC DEPT.

FARTLEK RUN ON CANAL

I NEED A COUPLE OF FASTER GUYS TO RUN WITH ON THE CANAL THIS WEEK. LOCKWOOD NEEDS TO START GETTING TOUGH. THE ALEXANDREA RACE WAS THE FIRST SPEED I HAVE DONE IN 3 MONTHS WITHOUT PAIN. SOMETHING ABOUT THE TURNS ON THE TRACK GIVE ME BLISTERS SO I AM WIMPING OUT OF TRACK, FOR THE TIME BEING.

LET ME KNOW SOME TIMES THAT WORK AND I WILL MAKE AN EFFORT TO ACCOMODATE. WED OR THURS WORK FOR ME.

YOUR HELP IS APPRECIATED------------------M

Workout on the 27th

Jake and I are looking to run a hard workout on the 27th; indoors, at Prep, starting 7pm. For those who might be interested, we can add three more people (too large a group and we outwear our welcome).

We are thinking something along the lines of 4:45 mile, 2 x 800 @ 2:20, 4 x 400 no slower than 68. 400 recovery. Any advice on this Ben?

Baltimore 5k

Those who want to race can sign up as a team can do so via the link below - the race is at 1pm in the afternoon and there is a great post-race fiesta.

Join in the fun of the 2007 St. Patrick's Day Celebration and run through crowds of thousands of spectators cheering you on in the Shamrock 5K Run. The 5k run follows the parade route for the St. Patrick's Day Parade and precedes the parade.

1:15 pm North of Franklin Street and Charles Street Street Baltimore, MD
Entry Fees $22 (by Dec 31, 2006) $28 (Jan 1 thru March 2)$32 (March 3 thru 10)$35 (Race Day if race is not closed!)No refunds and no confirmation of entry.

Team Challenge Register a team (4 or more) and the largest team will win the KELLY Cup, a trophy.

CourseThe USAT&F certified 5k course is a point to point course. It starts at Charles and Franklins Streets and proceeds south along the parade route to Conway Street, East to Light Street, South to Key Highway to a turn around point near Jackson Street. Return on Key Highway to North on Light Street to Pratt Street to Market Place, (left turn). Finish on Market Place between Pratt and Lombard Streets at Power Plant Live. The race course is closed to bikes, skaters and baby joggers/strollers.

Water will be provided on course and at the start and finish line. Splits provided at the one and two mile marks.

Course Records -
Men: Charles Kibiwot 14:36
Women: Naoke Ishibe 16:52

http://www.active.com/event_detail.cfm?event_id=1377696

IMPROVEMENT AND KEEPING IT FUN

ITS FANTASTIC THAT PEOPLE ARE IMPROVING AND SHOWING GOOD SPIRIT. AFTER OUR RUN THIS MORNING I HAD LUNCH WITH SOMEONE(MYSTERY FRIEND) WHO HAS BEEN A BIG RUNNER IN DC FOR YEARS AND IS ALSO A LIFE COACH/LEADERSHIP GURU. WE HAVE SOME VENTURES WE ARE THINKING ABOUT EMBARKING ON AND ONE OF THEM WILL BE FOCUSED ON HOW TO MAKE RUNNING A LIFE LONG HOBBY/ACTIVITY. WE BOTH COMMENTED ON ALL OF THE RUNNERS WE USED TO SEE WHO JUST SORT OF DIED SUDDENLY(QUIT RUNNING).

MY POINT/ADVICE HERE IS THAT EVERYONE SHOULD KEEP IMPROVING AND SUCH BUT DON'T LET IT(THE COMPETITION) BECOME ALL ENCOMPASSING OR YOU LOOSE THE ENJOYMENT. EVERY RACE AND EVERY RUN HAS MEANING AND IS A GIFT. DURING OUR LUNCH WE BOTH COMMENTED ON HOW WE KNOW EVERY INCH OF DC AND THE AREA DUE TO OUR RUNS AND ALSO HOW WE HAVE MET SO MANY GOOD AND INTERESTING PEOPLE THROUGH THE SPORT.

KEEP RUNNING STRONG, STAY BALANCED AND RELISH EVERY MOMENT OF IT.

Matias - 1:12:29!

Austin Half Marathon

UNOFFICIAL - 1:12:29

5:32 Pace

MORE LATER...

RACE REPORT

THIS MORNING MYSELF, "OLD MAN" MATT ERNST, JAKE KLIM, JASON DWYER, MELISSA TANNER AND SCOTT MUNRO HIT THE GW10K IN ALEXANDREA. I WAS THERE IN SPIRIT AND TO TEST THE LEGS, JAKE AND JASON WERE THERE TO RUN WELL AND DID!

MELISSA ACTUALLY WON THE WOMEN'S RACE AND WILL BE A FORCE IN THE WOMEN'S DIVISION FOR YEARS TO COME. WE JUST NEED TO MAKE SURE THAT GEORGE BUCKHEIT DOES NOT STEAL HER TO RUN WITH PACERS:( SCOTT IS GETTING BACK INTO SHAPE AND WILL BE STRONG COME SUMMER. MATT IS ON HIS WAY TO A 3 HR. BOSTON MARATHON.

IN ALL IT WAS A GOOD SCENE AND IT WAS NICE TO HIT THE ROADS AGAIN WITHOUT TOO MUCH PAIN. THE HAMSTRING AND BUTT STILL BOTHER ME, BUT THEY SEEM TO BE GETTING BETTER. JASON AND JAKE PR'D(I THINK) SO IT SEEMS THAT THEY ARE MOTIVATED AND READY FOR PRIME TIME.

OH, AND I HAVE NOT HEARD FROM JUSTIN SO PERHAPS HE IS ON A DATE:)

sunday 02/18 run

Is anyone up for an easy 12-14 miler tomorrow, say 9am at the MD-DC line? I think Beach Dr is clear to run on and it should be closed to traffic.

tomorrow's race

I will see you all at 7:30/7:45... meet by the arcade area?

Course route has been altered- soley on the highway- out and back.

I plan on sitting on the leaders for the first mile (assuming it isn't sub 5) and assesing from there.

I didn't get a jersey, so perhaps someone will be able to grab one for me? Small please!

Long run this weekend

I'm planning on going long this saturday in my training for the National Marathon. Anyone interested in going 18 - 20 miles? Probably around 6:30 pace, although it depends on the conditions. If everyone else is going shorter, I'll just add on a few miles at the end. Anyway, just thought I would throw that out there incase anyone else was thinking of going for a long one this weekend.

Snow Day!

Washington in the Snow

Test of Manhood

Ok, so who's brave enough to come out to run tonight?

RACE THIS SAT

EVERYBODY WHO IS RACING THIS SAT REMEMBER TO PICK UP A SINGLET AT THE STORE. ALSO, LETS GET THERE BY 7:30am TO GET BIBS AND DO A 30 MINUTE WARM-UP. WE HAVE MYSELF, SCOTT, JAKE, JASON and MELISSA. WE SHOULD CLEAN UP WITH THE TEAM COMP BUT I ASSUME THERE WILL BE SOME 22 YEAR OLD THUROUGHBRED TO WIN IT AS THERE USUALLY IS A FEW STUDS IN THIS ONE. MAYBE JAKE OR JASON CAN CHALLENGE AS THEY ARE RUNNING WELL, NOW. IF IT SNOWS TOMORROW I AM HITTING ROCK CREEK FOR 90 MINUTE RUN IN WINTER WONDERLAND. -------------:)M

TRAINING REPORT

WE DID A SOLID JAUNT FROM THE G-TOWN STORE THIS PAST SAT. WE HAD 7 OR SO PEOPLE OUT AND HIT THE TRAIL BEHIND THE STORE FOR 10 MILES. IT WAS COLD AND ALL BUT EVERYONE WAS INTO IT. NO CASUALTIES THOUGH I DID SEE MATT TAKE A SPILL WHEN HE TURNED TO ACKNOWLEDGE SOME YOUNG LADIES AS THEY PASSED BY:( _______WORDS OF WISDOM HERE IS WHEN YOU ARE DISTRACTED BY BEAUTY BEWARE OF THE POTENTIAL CONSEQUENCES.

SAT RUN

We are meeting at the Georgetown Running Company at 8:30am this Sat the 10th of Feb for a 12-15 mile run. We will either hit the tow path or run on the trails behind the store.

So far, myself, Luke, Jason, Matias and Ben are running. All abilities are encouraged to come as we run at different paces.

run well and stay healthy

RUNNING REPORT

Last Sat and Sun we hit the trails of Rock Creek Park and the steady tow path of the C&O, respectivley. On Sat, Ben, Matt, Max, Jake, Steve, Matias, Melissa and her sister, from CA ran 12 miles in Rock Creek for a solid, if unspectacular workout.

On Sunday, Jake took us to one of his secret training spots way out in the country in MD. Gosh Jake, and to think you found this place on your own. We hit the C&O at mile 27 and hammered out 15 miles in 1hr. 38 minutes. Not bad---------On a personal note, I am getting stronger and though the hamstring and butt muscle still moan and groan, i can at least, run through it. Pretty soon all of you will be watching my backside as you try to keep up-------------:)

Baltimore 5K

Is anyone going to run the St. Patrick's Day 5k in Baltimore on March 11th?

Indoor Track w/o Tuesday

A number of us plan to do a workout on Tuesday in Bethesda at a local INDOOR track. We run at 7:00pm...I can pick up those who wish to participate at Grosvenor Metro circa 6:45pm.

It'll be in the teens on Tuesday night so the indoor track (picture on left) will be a blessing.

Sunday Run!

A number of us are meeting at the Old Angler's Inn Sunday at 9am SHARP for a long run. I'll then drive whomever shows up to Mile 27 on the towpath and we'll all run south towards our parked cars. from beautiful upper Montgomery County to the hustle and bustle of suburban Washington. It will be btwn 15-16 miles. Old Angler's Inn is located near mile mark 12 on the towpath.

Link/map to Old Anglers Inn (pictured left) - http://tinyurl.com/2b2s23

Local Runner Passes Away

Paris Caballero, a 23 year old runner from Germantown, passed away on February 1. Many of you probably competed against him in local races. He was quick on his feet and might have given you a run for your money...he won a number of races in the DC area over the past few years. I only met him once, but it was evident that he was a great person.

"My heart has joined the Thousands, for my friend has stopped running today."
- Watership Down by Richard Adams

Vintage Race Videos

If you ever have some free time make some popcorn and check out some of these great races:

VINTAGE RACE VIDEOS