TRAINING REPORT

Not sure where everyone is at or who is still running, alive, etc. I met up with Melissa, Susanna, Julie, Chris and his girfriend yesterday at 7am. We ran a solid 90 minutes or 13 miles as a group in Rock Creek Park and then Melissa went to add on some more. My total for yesterday was 17 as it is a 2 mile out and back run to the park from my house. Melissa looks strong as she seemed to handle the humidity well. Hope she is able to maintain for a Fall marathon.

I felt fine after the training yesterday and was able to use the WAWA race today as a good tempo. It was mad hot and the course is one big hill, so it is an excellent run to enhance strength and endurance. I was not in race shape but did what I wanted, which was to run a hard 10 miles at just under 6 minute pace. I tacked on a few more to make the total 13 miles. Aaron Church and Wardian raced it with Wardian taking the win in just over 53 minutes.

Considering the hard day yesterday and today I feel good. Legs are tired but that is to be expected. Looking forward to peaking for a October Marathon.

Hope others are doing well

________M

Tempo on Monday

I've been doing tempo runs on Mondays for a few weeks now--when my racing and traveling allow for it-- and am tired of pushing myself along those long, boring stretches alone. Anyone up for joining me? I know it's not a tempo for some of you speedy guys out there, but I could still use the help if you are feeling particularly chivalrous!

WHAT: 10 minute warm-up; 45 minutes-- starting about 6:20 pace and working down close to or under 6:00; 10 minute cool down.
WHEN: Monday (8/27)
WHERE: C&O Canal (I'm jogging over the Key Bridge from the Gold's Gym in Rosslyn)
TIME: Meet across from the store (by the Key Bridge) at ~ 5:00. I know this is early-- I'm on recess hours here on the Hill. If someone needs to meet later, I can accomodate with enough of a heads up.

Let me know (rungiraffe@gmail.com) if you are interested.

Thanks!

-LT

Saturday Run

Max is running early and Allen won't be around, but I plan to meet at the DC/MD line at Rock Creek Park at 0900 for an easy run. I have a bad sinus infection and haven't been running but I should be good to go on Saturday. Therefor, I am only running around 6-7 miles and don't want to make the trek to the store. If anyone wants to meet, simply reply in comments. Again, I won't be running fast/long but will do my best to make jokes etc.

If there is an interest in meeting at the store, someone should start a post.

TRAINING SCHEDULE

NO Running tomorrow. Weights and stretching only.

Tuesday I will do a Marathon speed workout ala Wilson. 2 mile warm up and Farltlek run of 3 minutes on and 1 off. Do this 10 times on the canal. Meet at store at 4:30 or 5 if anyone is interested.

Wednesday is 10 mile easy run.

Thursday is 7 miles easy in the morning and 5 miles easy in the eve.

Friday is Hills.

Saturday and Sunday are still up in the air.

No more talking. Soley focused on a goal. Yah right. M

RUNNING REPORT

Sorry Allen, I did not read your post in time or I would joined you. I ran a miserable 21 miles this am from the store(on my own). I do not like running long runs alone in DC as there is nothing new for me to explore and my mind wanders into oblivion and I get bored. Oh Well. Ran 21 miles in 2 hrs and 18 minutes. Out and back. Started at the store and did a straight shot down rock creek park all the way to the intersection of east way highway and the park and a little beyond. This is right around the area we meet for DC/MD line runs. At that point, I turned around and ran more or less back to the store. I think this about 21 miles. If I am wrong and someone has GPSed it, let me know. Anyway, at the 1 hr and 45 minute spot, I really started to get hungry. My body felt weak and I was light headed. I thought about laying on the ground and pretending to be really out of it so that someone would feel sorry for me and give me a goo or something. I thought better of it and kept going and struggled on home. Not all runs are fun.


M

Long Run Sunday

I am going to be doing 15-17 miles at some point tomorrow morning. I am open to all paces, more like from 6:00-7:00 min pace. If anybody wants to meet up somewhere, let me know. It will probably be convenient to meet at the store since I have to work tomorrow at 12.

birthday cheer for all to hear

I would like to wish Ms. Megan Sowa and Ms. Dawn Sell a happy birthday. Megan will be all liquored up in Clarendon at 7:00 if anyone is interested. Her number can be located in the bathroom stalls of many fine establishments under the words "For a good time call." Or just call me (if you have my number).

SAT RUN

All,

I am meeting at the store this sat for 10-12 mile run at 8:30am. Will be some fartlek thrown in. Probably 3 mile warm up with 5 mile fartlek and 4 or 5 easy miles at the end. So far Jim and Steve are joining. I assume Allen is doing a run from the store as well.

M

LetsRun

I saw this on LetsRun and just about died...

http://www.letsrun.com/forum/flat_read.php?thread=2074153

Running on water

This morning I met Jake for a pool running session: an excruciating 30 minutes of struggling not to sink or swallowing the pee infested waters along with a handful of other dedicated, pain-loving athletes. At least we were good entertainment for the lifeguard, who (when awake) looked rather amused by our activity. If you look hard enough, you'll see the lead weights in Jake's ankles... come and join the fun if you dare.

ITS CALLED BS

Dudes, if you do not know me by now then i forever give up and will go into hiding with the Pacers! No seriously, most of my posts and chatter is combination rambling, love, mixed in with some running talk/opinion. It's all for fun as what is life without ribbing, humor and yes, making a living somehow and some way.

Running is a strange animal to me. I have been aquainted with it for only a few years and still am wrestling with the whole concept of killing my body for....................endorphins, beautiful women, lots of dough, ya da ya da. Why we run and race, at least at our level is all about that inner-untamed animal within.

over and out

M

Long-ass response

My response to Max's comment in my recap post (below) was so long I had to make it a blog in my own page. please read and comment. I want all your opinions.

CLICK!

RACE REPORT

Came in from CO and went to the race with little or no sleep. Felt the power of..........not sure. Anyway, got to Leesburg about 5:30am and ate breakfast. This is the first time in my life I got to a race early. Saw lots of familiar faces as I drank my coffee and milled about. As race time approached, I saw young stalwart, Allen Carr wandering about with a big grin. Of course, he said he was in shabby shape and not really sure what he might run. I think once he saw his old college buddy at the race(the guy who won) the competitive juices started to flow. Allen ended up running well and coming in at #2 for the 10K.

I was not sure what i would run for the 20K. As the race gun went off, I tried to keep race champion Aaron Church in site. Not to be as the legs are strong from mountain running but there is still not much turnover. Ran even the whole way and was able to move a little faster on the way back and finished strong. Though I am not disapointed, with my time, it is a full 4 minutes slower than what I did last year.

Lesson learned is it can take up to 6-8 months to recover from a serious injury.

Good news is I can run with very little pain and am having fun.

Hope others are training well.

M

Leesburg 20k Recap

Click HERE.

Kudos to Allen and Max for great performances on a warm day. IF I missed anyone else, my apologies.

LOCKWOOD UPDATE

I have been traveling to the most incredible natural places in the United States over the past 2 weeks. Out and into the natural world does wonders for the soul. Lots of very slow mountain and trail running. No speed and no stress=fun and lots of love.

Check out Salida, Colorado, the Alpine Loop in Co, Durango Co, Gateway Co, Grand Junction Co, Lander Wyoming, Rock Springs Wyoming to name a few.

Saw up close, moose, golden and bald eagles, rattle snakes, elk, deer, antelope and lots of endless mountains and ladnscapes that make me proud of this great country.

I am running the leesburg 20k this sun.

chill

M

Wed Tempo Run

6:30 as usual from the store. Capital Crescent- 5x Mile at 5:15-5:30s with a 1/2 mile moderate recovery(3:30s)... Takers?

Leesburg 10k/20k

I am pretty sure I am going to run the 10k this Sunday. I saw that Dane was planning on running the 20k in one of the comments earlier and Max is listed in the 20k but he has been M.I.A. for a week or so now.
Is anybody else planning on running the race? And also does anybody know who the race director is because I can't find it anywhere on the races site?

Saturday Run

We will be meeting at the store at 8:15(8:30 start time) this Saturday for the usual easy distance run. It sounds like we will be doing the same run we did 2 weeks ago where we headed up the trails towards Rock Creek and back down. Staying in the shade will probably be the best bet considering the heat index got up to 105 today.
I will be there fairly early in hopes of getting in a 15-17 mile long run; if anybody else wants to get in on that let me know.

North Face 50k Recap

If you would all like to read a recap on the 50k Luke and I ran this past weekend, please feel fere to click here and go on over to my blog.

Luke ran stellar for a first ultra and not caryring his own water (dumb, dumb, dumb!)

Saturday Run

I talked to Coach Carr and we plan to meet at the MD/DC line on Beach Drive on Saturday morning at 8:15 for an 8:30 start. We'll hit some trails and some asphalt.

Please reply in "comments" so we know who is coming and who to wait for.

Unless there is a strong desire to meet at the store...?

Friends of W & OD Race Report

Vanessa Hunter and I raced the Friends of W&OD 10k on Saturday. It was held at 6:30 PM, so the sun was blazing. I knew it was going to be a struggle when I heard someone on the starting line say that it was 90 deg, but that didn't stop me from going out in 5:26 (oops). I felt strong for the first half, coming through in 17:33 behind Vanessa and Tebya Nasir. Once we hit the turn around we were heading straight into the sun. It was not pretty. My second half was 19:25, but, oddly enough, nobody passed me. I guess everyone else was hurting just as badly. Tebya ended up winning in 35:54. Vanessa was not too far behind in 36:15. I held on for third in 36:58. All in all, a good showing for GRC!

Water Running

I haven't run for a week but have been stretching, icing and taking Epsom Salt showers (huh?) to combat whatever problem I have.

I went water running yesterday in my pool. For those who have never been, I would argue this is the best form of cross training. You basically "run" in water over your head, slowly crawling along as if you are doggy paddling.

I had the same injury I have now as a junior in college and didn't run for three weeks. I water ran everday and come the conference meet, PR'd in 3 events in 2 days (including the 400 and 800). Never would I have thought doing something besides running would have such a positive impact while racing. The nice thing is that at the end of the workout your cardio is up, but your legs don't feel like they've done a thing. You can push like hell and your legs don't quit on you. In addition, your arms also get a great workout. The bad thing is that my 20 minute "run" yesterday felt closer to 40 minutes...time slowly ticks by and it can be very boring. Plus people in the pool think you are somewhat crazy. If you ever thought treadmill running was a bore...you ain't experienced nothing yet...

PARTY

All,

I am thinking it might be best to postpone this bash for a few weeks. What about August 18th?

Items looming----------

I have to fly out to Wyoming for work on Sunday. I have been asked to be on call for a budget crisis we are working on at work for Sat, I am at work as we speak and it is supposed to rain tomorrow. All of this and I don't think I will have time to prepare, pack, do errands, etc. Too much to do and no time.

please forgive

M

Video of DCRRC Mile Race on 07/25/07

Look out for the light blue GRC singlets (Luke and Christiam) and coach Klim running across the field.



Results:

Elite Mile
1 Bert Rodriguez M 27 Arlington VA 4:24.1
2 Jorge Medina M 22 Falls Church VA 4:29.2
3 Joe LaMonte M 27 Arlington VA 4:32.2
4 Luke Merkel M 23 Washington DC 4:32.9
5 Randy McDermott M 35 Bethesda MD 4:34.3
6 Christiam Camacho M 28 Bethesda MD 4:36.0
7 Monte B. Hawkins M 30 Falls Church VA 4:44.9
8 Douglas Carl M 31 Arlington VA 4:46.1
9 Mark Barela M 28 Santa Fe NM 4:50.8
10 Chris Farley M 31 Arlington VA 4:57.0

Race report under the comments...

ITS ABOUT IMPROVEMENT

Went out from the store yesterday at 6:15. Group of folks who wanted to do an easy run, ran with Allen. Myself, Scott, two new guys and Matt Ernst(oh my gosh) went out for a fartlek run.

MOONRO looks to be hitting his stride. We did 10X2 minute on and 1 offs with 2 mile warm up and cool down. MOONRO really started to take off in the middle and pushed the pack. This new guy, Billy hung right in there, as well. "OLD MAN ERNST" pushed himself to the limit and will be running 38 minutes 10ks by year's end. As Wilson taught me, the only way to get better is to train hard and make it so, that at times, you feel like you are near death.

I am finally feeling like i can run everyday without too much hesitation. TIME to ROLL and throw caution to the Wind. Next real test is Leesburg 20K .

LIFE IS SHORT---------GO

Saturday Run

We will be running from the store this Saturday morning. The plan is to be out the door by 8:30, with the store being opened at 8:15 a.m. It looks as if Max got his workout in yesterday so almost everybody will be just getting an easy run in. It also looks like it is starting to creep up near 90 degrees again, so we should probably stay in the shade for as long as possible.
I am guessing that most people will probably want to go for about an hour, with some people going less and some more. I will probably go anywhere from 40 to 90 minutes depending on how I feel. Hopefully we can get some new faces out this Saturday, maybe even a woman or two from the team.

Allen

Max's Party?

Max are you still having a party this weekend?

If so, what are the details?

Rockville Team Results

We got handled BIG TIME by Baltimore, The Evil Pacers and even HC Striders! As team captain for this race, I will resign and walk away with my head down...

In all seriousness, I think we ran very well. Falls Rd had an awesome team and this race serves as a microcosm for how competitive the DC area is.

1. 131:46 FALLS ROAD RUNNING (26:22)=================================== 1 24:27 John Bitok M 27 2 24:39 Dave Berdan M 26 3 26:37 Will Knox M 22 4 27:52 Julie Culley F 25 5 28:11 Phoebe Ko F 24 2. 134:48

PACERS/BROOKS RACING TEAM(26:58)=================================== 1 24:54 Sandy Roberts M 19 2 25:06 Jorge Medina M 22 3 25:19 Michael Wardian M 33 4 29:36 Katie Nowak F 26 5 29:53 Kerry Meagher F 23 3. 140:01

HOWARD COUNTY STRIDERS O (28:01)=================================== 1 25:52 Randy McDermott M 35 2 25:54 Dustin Whitlow M 21 3 26:05 Izudin Mehmedovic M 22 4 29:32 Feng Sun F 38 5 32:38 Laura Walls F 21 4. 140:19

GEORGETOWN RUNNING CO (28:04)=================================== 1 24:50 Christopher Raabe M 28 2 25:12 Wilson Komen M 29 3 25:32 Joe Weigner M 25 4 32:07 Dawn Sell F 24 5 32:38 Megan Sowa F 24 5. 147:39

FALLS ROAD RUNNING RED (29:32)=================================== 1 27:36 Andy Carmer M 22 2 28:55 Joel Brusewitz M 28 3 29:14 Terence Baptiste M 23 4 29:31 Christine Ramsey F 24 5 32:23 Jen Lazuta F 22 6. 148:48

POTOMAC RIVER RUNNING (29:46)=================================== 1 25:38 Ray Pugsley M 38 2 27:12 Sean Bernett M 20 3 30:14 Cathy Pugsley F 38 4 31:32 Jeanette Dumbrell F 38 5 34:12 Bill McNary M 35 7. 179:33

CARDOZO CRAWLERS (35:55)=================================== 1 29:39 Sam McFerran M 31 2 30:42 Ben Geman M 34 3 37:27 Melissa Waage F 28 4 40:28 Marcus Jackson M 38 5 41:17 Lauren McGarity F 30 6 (41:30) Michael Myers M 52 7 (43:29) Kevier Fontanez M 27 8. 210:14

MCRRC-HUMID (42:03)=================================== 1 29:33 William Orndorff M 17 2 33:45 Trevor Myers M 38 3 38:19 Kaleb Duelge M 15 4 53:33 Darci Duelge F 38 5 55:04 Erin Linton F 36 9. 219:54

GENE BLAZERS (43:59)=================================== 1 37:42 Doug Auld M 43 2 40:41 Eugenio Abente M 24 3 41:03 Jennifer Wichterman F 26 4 42:01 Jim Inglese M 45 5 58:27 Henrike Veith F 24

GO TO A DOCTOR

JAKE

also, I need someone to train with on Wed for a hard workout. My legs finally feel 80% normal on a regular basis. I want to prepare very seriously for marine corps marathon and need someone who is shooting for a fall marathon to do some hard fartlek workouts on the C&O on wednesday eves. 10 miles of pain will make you into a 2:30 marathoner. let me know. M

RACE AND TRAINING REPORT

GREAT REPORT JAKE. I know your mom is wise and such but you might want to see a doc about the shins. ice and advil are ok but only will reduce swelling as opposed to address the real issues(whatever that might be) there are tons of good running doctors in the area. if you need a referral, let me know.

The race, from my perspective was a blast. It was great to see the ever mysterious Wilson come out for a cameo and Chris Raabe emerge from a solitary car in some random parking lot, to join in as well.

I ran a conservative but solid race. All of the mountain running in Vermont has made me strong but done nothing for speed. I will give it another month of injury free training to really put the motor to the test. Good thing is I never felt fatigued and finished with a 5:17 last mile after 3 middle miles of about 5:43ish pace. I was kind enough to let BIG MONEY and MOOOONRO mozy on ahead of me but this is the last time:)

Matt Ernst, it is time for you to stop talking about getting old and buying everyone snacks at the bar. We will work on making you faster so that you can beat some of those other master guys.

Allen, we just need to give you some type of "mean streak" in your bones and you might be able to start winning some of these races.

As for training, I was under obligation to meet and do a 21 mile run at 8am today. Went to bed at 2:15am and woke up at 7am and headed out and did the run. Solid and with little effort. The legs are finally getting back.

Words of wisdom(that i never practiced). Listen to the body. I got injured at last year's Marine Corps Marathon and it has taken me more or less 8 months to get to the point where I can run 3 days in a row.

Someone once told me that the body always wins and now I believe them.

---------------M

The Day After the Storm

I haven't seen the results yet, but it look like we had a really good showing last night. I was satisfied with my performance, but I think my shin might be a casualty. I can't remember when it's hurt this bad. It doesn't have any affect on me while racing...only after and of course during training. I don't think I'll run today and, under my mother's instructions, will ice 3-4x a day and take cocaine...errrr advil for the pain. The weather, I thought, was still warm...certainly not as bad as year's past.

ROUND UP

- I know that Matias ran a PR...not bad for a guy training for THREE different sports at the same time. I heard it was a sub-27 minute effort, right?

- Allen Carr, IMHO, ran his best race of the year/season. 25:45?

- Dwyer ran what he wanted to run...seems like a good start for the "Road to Boston '08" 5:20 pace?

- Wiggy is sneaky fast and seems to get faster the less he runs! He will really be a factor once he gets some mileage under his belt. 25:30s

- $teve ran 27:30...almost half a minute faster than his last 8k.

- "That Guy" Matt Ernst ran 32 low...as did Megan.

- Scott was somewhere in the 27s too...finally he is getting back into the game.

- I heard Dawn ran a stellar time...again, no results yet. 31 minutes?

- Dane ran 30:07...a HUGE PR!

- Max was somewhere circa 27:50

- AND across the river, Christiam PR'd in the 800m. His 2:06 (31, 62, 1:34) should be a huge mental/physical boost as he attempts to PR in the mile run on Wednesday. I think he'll run 4:38ish.

I'll post my "official" race report under comments later...how about you?

PHOTO FROM SOME OTHER YEAR

Saturday Nite

What time and where is everyone meeting? Is parking up there an issue?

ROCKVILLE INSTRUCTIONS

To everyone on the list (several threads below) who hasn't already entered the standard way (like Steve Money), please email Jim Whitnah (jimwhitnah@aol.com) your address and age. Everyone can then sign the waiver on race night as he'll have it copied at the bottom of the race sign-in sheet. Thank him for the invite!

The invited runner room will be in the same room as last year - in 20 Courthouse Square in downtown Rockville. Courthouse Square is the brick-paved road on the southern edge of the race staging area.

For additional race info - http://mcrrc.org/races/TwilightRunfest/

Post Race Gathering

Since the whole gang will be together, why don't we take the post race party to Champions (2 miles away)

Champions Billiards
1776 E Jefferson St, Rockville

REPORT FROM VERMONT

went running up hills in West Glover, Vermont today for 2 hrs. If one can train out here full time they can get into great shape. Totally awsome. No distractions, no starbucks, no resume talk, no cars, all love.

Jake and all, its time to roll. I can meet at the line or the store. Variety is good for the mind. trails, c and o, etc. wherever. Let's get people to weigh in and go forward. For those 30 of age or under, time is now to go for some sort of PR. Focus and keep it simple.

I am thinking of starting of running camp up this way. Any takers for instructors? M

Training Reports

Glad to see so many of you at the store on Saturday. Looks like people are starting to get into good shape and move away from the aches/pains of spring marathons, tapered/peaked weeks and past injuries. We'll have over a dozen (!) runners at the Twilight Meet...so the GRC will be well represented.

I'm curious to know what people's goals are for Twilighter and other races? What are people training for and how has the training been going?

ME: I've been out of the loop a little bit and ran my first standard mileage week last week (60 miles) The weeks before were 25-35 miles with 2-4 days off...simply trying to get my legs back after the marathon. I still feel sluggish, as if something is missing from my legs, but I guess that will pass. It might be the heat and/or post-marathon gout. The goal is to run Rockville to "see where I am" and build from that. I need to have an end goal (race) in the horizon to shoot for and as of now that race looks to be a half marathon in mid/late fall. After Rockville, I'll start a new "battle plan" and start working my way back in shape. The 7 mile Falmouth Road Race next month will be my next BIG race. I may also race a 3k on the track in early August and some other smaller races. Since I started running in earnest and keeping track of my mileage, I've averaged 57 mpw (including weeks of 25 and 94) for the past 12 months. I plan to stay above that number as I train through the fall. After the fall half, I'll go back into "Operation Maintain" during the winter...where Christiam has to (not literally!) pull me out of bed and get me out in the cold pre-dawn darkness for runs. I'd like to run a lot of the spring races next year that I missed this year.

Should we still meet at "the LINE" every other Saturday, or is the store simply a better location for everyone? I am going to get back into Sunday long runs (no more than 15) once the weather cools and once I get over my "gout".

What about others? Goals for Rockville? Goals for the summer? Upcoming races? There are about 30 people on this message board, so it'll be interesting to know what all of you have in mind. Just want to generate some chatter....post your "comments" below.

run well,

klim

TRAINING REPORT

I am sorry not to be able to make it to Matt's house and debate running strategy and politics. I am heading to the Northeast Kingdom of VT to run up mountains and see the family.

Today, myself, Jim, Ben, Dylan, Pavel, Martin and .....please forgive as I have forgotten the young woman's name who came with us, hammered a workout. Nothing shabby. Jim Hage, at age 49, still runs like the wind and low and behold, little Cookie looked like the Ben of old. His form and movement were effortless. Good to see him out leading the charge, again.

My hamstring is tight but what else is to be expected.

It seems everyone else followed Big Money on one of his Rock Creek/Glover Archibald runs.

There was even a Chris Raabe sighting, though albeit brief, as he is rumored to have somehow dissapeared into the woods in the middle of the run.

For the next weekend run we can do it in Jake's little playground out Bethesday way.

later, M

Sunday Night---6 PM

Hey All,

I've talked to a few of you about stopping by for burgers and beer @ 6pm my house....3040 University Terrace, NW, DC. Just to get an approx. head count.....All are welcome.

Matt

SAT RUN AND TRAINING AND MORE BS

Who is coming out this Sat? So far I have Money, Munro, Hage, Lockwood, Pavel Frelich, Martin Lanz, Camacho and Cooke. Others? What about the boys from Bethesda, Klim and Dwyer?

Yesterday, Money, Devin, Merkel and I did a killer workout in the steam along the Canal. 2 mile warm up and cool down and then 10 2 minute on 1 off sets for a total of 9 miles. The old man(me) ran those young guys into the pebbles and stones. Felt good:) Life is short.

BTW----Cooke, yesterday, Wilson reminded me that you need to get your butt in action and start training hard again. You can't keep relying on "I was an all American" that was some time ago. No more running the 25 minute runs with the "all comers" on wednesdays. Its time to push it and throw caution to the wind. You can reclaim your crown, if you want it bad enough.

Max's motivational speech----------

FINAL Rockville Twilight Team

Anyone else?

Please e-mail me (jklim007@yahoo.com) and let me know if I've missed you...I am sending this into the appropriate people in the next couple of days.

Rockville Twilight Team

Men
Allen Carr
Max Lockwood
Jason Dwyer
Jake Klim
Steve Money
Joe Wiegner
Matias Palavecino
Scott Munro
Matt Ernst
Christopher Raabe

Women
Dawn Sell
Megan Sowa

SAT RUN

We are meeting at the store this sat at 8:30am for serious fun and run session. There will be a solid group. some of us will run a workout and some a long run. I will bring some Gatorade. Someone else, might consider bringing some as well.

Time to roll

M

Ran 18 miles yesterday with no pain. felt good. it is nice to be able to regain some confiedence. the leg(knock on wood) is much better. looking forward to long/strong runs of 18-20 miles. will be meeting at the store again this sat at 9am for a solid workout. long run with surges. those who want to take their time with something easy, are welcome. its about teamwork and working togthether.

stay hydrated

M

SPEAKING OF REFOCUSING

We had another solid group at the store today. Myself and Jim went and did 800s on the capital crescent while others did long runs on the canal. Hot and humid conditions makes ideal toughening up training. Its time to roll. I am focused and can run with only lingering scar tissue in the butt and hamstring to hinder me. All of you guys will be breathing in my dust, before too long:(

I am meeting with Steve(right on the)Money and Scott(soon to be winning many 5Ks) Munro and who ever else wants to join, at the store at 6:00PM this Wed for a killer workout. Its too bad Wilson is out of action. He used to lead these wild fartlek runs in the summer heat. We would all try our best to stay with him and would die off one by one. We all got much better, though.

Keep up the good work all and drink lots of wawa.

M

refocusing

Hey folks,

What are people's tenative plans for what you are gearing up for next, and the stepping points to this?

I see a bunch for the rockville meet. Are we still forming a squad for army 10 miler? Beyond this?

-jd

PARTAY

THE PARTAY IS ON THE 28th. IT STARTS AT 6 AND ENDS WHEN JAKE PASSES OUT. THE NEXT MORNING I AM RUNNING A HALF MARATHON THAT I RUN EVERY YEAR IN POTOMAC, MD CALLED THE RILEYS RUMBLE. ITS THE TOUGHEST HALF AROUND. GREAT WAY TO WORK OFF A NIGHT OF DEBAUCHERY.

3420 16th ST. NW. THE DISTRICT. DIRECTIONS WILL BE POSTED ON THE DOOR.

BRING FOOD,DRINK AND LOTS OF LOVE-----------------

M

RUN THIS SAT AND RUNNING UPDATE

We are definately doing the run on Sat. Meet at the store at 9am sharp. Ben or Allen, can you open the store? I think Philippe is coming as is my buddy Paul Rades and maybe Jim Hage and whoever else.

Its time to throw off the gloves. I did a little fun race i do every year on the 4th, yesterday in Fredericksburg, VA. Nice place and nice little five miler. I go up to battle an age group rival of mine, Matt Boyd and also duke it out with lots of locals.

Anyway, Ted(ever stoic and serious)Poulos was there as was superstar, Ryan Deak. There were also scores of highschool kids who's parents I know. Anyway, at the begining of the race, one of the kids comes up to me and says, are you Max Lockwood? I said yes and then he replies, "I'm going to whip your butt(or something to this effect). An ominous start to a 4th of July race, to say the least--- Well, the gun went off and Deak charged out to the lead with about 10 high school kids chasing him. However, mixed in the pack was Ted Poulos! I said, there is no way Ted is going to beat me. Well, I hit the mile mark in 5:17 and there is no way I am in that kind of running shape, now. Anyway, Ted was hanging in there and though I kept him in view, he managed to beat me. This will not happen again. Its time to stop whining and get faster.

At least I won an American flag baseball cap and a paperweight.

later--------M

RUN THIS SAT AND BLAH

MEET AT THE STORE AT 9:00.

ALL COMERS AND ALL SPEEDS WELCOME. CONSISTENCY AND DEDICATION ARE WHAT MATTERS.

DANE, STOP TRYING TO BE DEAN KARNAZES!

AS FOR THE PARTY

I WILL WAIT TO SEE HOW MANY PEOPLE ARE UP FOR THE 21ST VS. THE 28TH FOR THE PARTAY. FOR THIS EVENT, MAJORITY RULES.

LOVE x LOVE=LOVE2

M

RUNS

I THINK I WILL BE AROUND THIS WEEKEND. PROVIDING I AM, I WANT TO DO A RUN LIKE LAST SAT. OTHERS INTERESTED?

BTW----I WAS TOLD TO HOST A PARTY FOR EVERYONE. I AM THROWING OUT SAT THE 21ST AS THE DATE. PLEASE LET ME KNOW IF THIS WORKS SO I CAN CONFIRM.

LATER

M

BLAH

That was a great run this morning. Good group. Solid. We should offer that every saturday for all who want to join in the pain and joy. People can do whatever they want running wise. More about team running and getting the group together.


Just read an article on some runner from back in the day, Jerry Lindgren. Wacky---- If any of you want to run 350 miles in one week you can be like him. Check out the article.
http://www.joffroirunning.com/2007/06/interview_with_gerry_lindgren.html

Matt Ernst, you know deep down inside you are a die hard liberal who listens to Joan Baez in some secret place(its ok though as we all love you, still)
-------------M

WHOS COMING TO THIS RUN ON SAT?

RUN ON SAT

We are doing a workout from the store this sat. the run starts at 9am. we will do some type of fartlek. I am thinking one mile warm up and then a 3 minute hard 1 off routine. We can repeat this 10 times. Solid workout that will make you stronger. Jim, Steve, Scott are on board. Others are more than welcome----------M

Weekend News

First, Joe Wiegner (Wiggy) got married on Saturday...Holly, who also posts here, is the bride. Congrats!

Christiam PR'd in the 5k...running 16:52 at a race in CT. Kudos!

Scott and I watched Max "dance up a storm" at FELIX in Adams Morgan on Saturday night. Like those two curmudgeons who sit in the balcony in The Muppet Show, Scott and I cackled and poked fun...but at least he was out there!

Max disobeyed my strict orders by racing again on Sunday. I am trying to convince him to race less and get healthy. I guess chatting to others after at races is too appealing.

Melissa also raced on Sunday.

Jason Dwyer returned to town yesterday from Duluth...by way of Canada.

I ran for the first time on Thursday and ran both days this weekend. Feeling better every day but I lack the "inner" strength I had pre-marathon. I plan to take it easy this week and next, then see if I can ramp up again.

WORLD OF MAX

DON'T YOU ALL LOVE TO BE HAPPY? MATT ERNST, WHERE IS IT MAN?

LAST NIGHT WENT TO FELIX AND DANCED WITH BEATIFUL WOMEN UNTIL.....MMMMM...I REALLY DO NOT REMEMBER. AT SOME POINT I REMEMBER SEEING KLIM AND MUNRO LINGERING. GOT HOME IN THE WEE MORNING HRS WITH NOT IN INKLING OF SLEEP IN ME---WATCHED THE SUN EMERGE AND THEN GOT IN THE AUTO AND HEADED TO COLUMBIA FOR A 5K. WITH THE ENERGY OF GOOD TIMES FLOWING IN THE BLOOD, CRANKED OUT A 17 MINUTE 5K. NOT BAD CONSIDERING VERY LITTLE REST OR PREP.

FYI---LOW AND BEHOLD MELISSA TANNER WAS LURKING AT THE STARTING LINE AND IT WAS A PLEASANT SURPRISE.

NO MORE PAIN, IS THE GOOD NEWS. THE LEGS ARE SOLID SO ITS A MATTER OF TIME BEFORE I AM AT FULL STRENGTH.

TAKE CARE ALL AND LIVE IT TO THE FULLEST(SAFELY)-----------M

Track workout this tuesday

In preparation for upcoming mile races I'll be running 12x200 and recruited Ben to join me, but of course the more, the merrier, so come and join the fun :)

Meet this tuesday at the store at 6:30pm and we'll head to the Georgetown track.

AMENDMENT TO RUN ON SAT

Scott and Steve,

I hope you do not mind, but I would like to change the meeting place to St. Johns high school in DC. it is right off of military road and is a short run from to trails in Rock Creek. I am meeting Jim Hage there. Steve, I can pick you up at the Starbucks at 8:30. Scott, if you are interested, I can send you directions via e-mail. of course, you can both blow me off and continue on with meeting at the store. Let me know, either way, via e-mail. M

Barking Dog - 8:30pm Friday

The Barking Dog is as friendly neighborhood tavern located in the heart of busy Bethesda, Maryland. We are located just 1.5 blocks from Metro and close to many Parking facilities.

Hand carved mahogany, mirrors and brass set the first floor while a large lounge area with dance floor and bar define the upper floor. "The Dog" is a great place to relax after work, after a game or view sporting events on one of eleven TVs featuring two big screens. Our most popular times are $3 beer and $5 burger nights, weedends with DJ's in the lounge and Thursday night karaoke.

There are party facilities for groups from 25 - 300 guests. Lunch is served Monday thru Friday, full menu served 'till 11:00 pm and late night menu until we close. Ask your server or bartender about our daily food and drink specials.

The Barking Dog's friendly staff and guests will be sure that your visit is a great one. You can also visit our my space webpage. "See 'ya at The Dog!"

© 2005 The Barking Dog

4723 Elm Street Bethesda, MD

RUN ON SAT

MYSELF AND BIG MONEY ARE DOING AN EASY TRAIL RUN THIS SAT. I AM THINKING THE TRAILS BEHIND THE G-TOWN STORE. AFTER WE CAN GET BAGELS OR WHATEVER. ALL ARE WELCOME-----------M

NEW INFO

Someone needs to refresh the race and training info on the right hand side of the blog. I am too lazy right now. Klim, Christiam????? Be creative like "we are all raced out and beaten and defeated but we will come back with a vengence da da da"........... If you are all unwilling, I suppose I will try in a few days(but it might not look so good)

later
M

Friday Night

Anyone feel like meeting up somewhere central on Friday night? Have a beer or two, play some naked card games...

CENTRO RACE

Here is the link to young Centrowitz's heroic 2 mile race the other day. Maybe we can look into getting senior to provide some coaching.

http://dyestat.com/?pg=videos&vid=21DD6CAB2D388614

chill out there

Grandma's early reports

Jake ran a 2:42:30 marathon debut, a solid time considering the adverse conditions (I learned it was really hot in Duluth today and the course was not shaded at all). Apparently many were casualties to these conditions, but I'll defer the reports to those who were there.

TRAINING

Went out yesterday with Ben and a couple of fellas on the canal. Did one mile repeats with a young lad from GW. 4 miles at 5:40 pace. Not bad but the hamstring tightened up after and I needed to walk. Interesting, i can go all out with no pain but when i stop and try to jog, the leg tightens up. Any advice from the choir?

M

Beijing

If anone happens to be in Beijing on Thursday night and wants to go for a run, just let me know. :)

WORKOUT ON TUES

I am meeting at the G-town Store tomorrow at 6 for a workout. It will either be on the canal(fartlek) or the track near the store. Ben is running it as are some others. I need to get the speed back and am tired of being hurt and slow.

all abilities are welcome. this is an opportunity for you as an individual runner to improve for YOU. I spent last summer chasing Wilson and Chris and it really paid off.

Much love---------M

5 Days...

"No one can truly experience the charm of repose unless he has first undergone severe exertion"

- David Livingstone in 1865 who trekked across 1 million miles of the African heartland. Along his journeys he was abandoned by his entire search teams at least 5 times and went forward alone, was attacked and beaten and robbed scores of times, fainted due to near starvation and dehydration numerous times, survived a lion attack that left his arm permanently crippled and survived numerous bouts of malaria, smallpox, dysentery and numerous fevers.

RACE REPORT

After spending this previous week with my dearest mama in Boston as she recovers from Breast Cancer treatment(a real fight), i had no idea what to expect as i had done no running while in Beantown.

As usual though, i felt fine to do the run and offered to pace team-mate Susanna Kvashnicka so that she might win. Prior to the race, I met up with Scott Munro, Megan, Laura Turner, Matt Earnst and others. We were poised to run well as a team. At this stage of the game, i suppose I enjoy the team spirit and social aspects of the running scene more than anything. You get up early, a little hungover, perhaps, and then get your workout done before 9:00am. not bad.

We lined up and boom, the gun went off. I started off slow and then caught up with Susanna and this other young lady, who, at the time, was a mystery to me. We ran the first 5k in 17:20 and I pushed it a bit and kept moving. When I turned my shoulder it was not Susanna but this other woman, who I later found out is Vanessa Hunter. At the 5 mile mark Vanessa pushed ahead and Vanessa had opened up a bit of a lead. Alas, she is in great shape and pulled away for the victory. Susanna and I came in 30 seconds later.

All in good spirits as I found out Vanessa is also part of the G-town running company team.

It was blistering hot out there so I am happy to be done with it.

Noteworthy post race chatter: After the race I talked with two of the most prolific American Marathoners of the last 20 years, Kieth Dowling and John Tuttle. Kieth has run 2:13 for the marathon and was the first American at Boston a few years ago. Tuttle was on the 84 olympic marathon team and is one of the best Masters runners in the country. Both are really nice guys and have lots of wisdom to impart upon the youth.

M

OD 100

If anyone wwishes to read read a recap of my attempt at the 100 mile distance, click here. Or for a detailed course description (in case you ever wish to run this bad boy), click here .

Saturday Run

I am going to run an easy 10-12 on Saturday at "the line"...at 0900 hrs.

Let me know if you want to join in on the fun.

MY KINDA RUNNER

URBAN ROAD RUNNER

http://www.nytimes.com/2007/06/01/sports/othersports/01run.html?_r=1&ref=sports&oref=slogin

SAT RUN AND OTHER STUFF

We are still on for the Sat run. Ben Cooke will open the store early for folks to lounge in and meet at. We provide a 5 -10 minute grace period and then we are off.

Melissa, I noticed you got lots of hits on your post. You are a serious runner and are very good so on a serious level, I recommend you take this question of yours to a professional running coach or store that fits a lot of serious runners and has them to a gate analysis and provides top notch advice on types of shoes for distances based on foot type. If you come to the run on Sat, Ben can help you out.

Since you told me you do the eliptical trainer next to one of the greatest american track runners in USA history and current AU track coach, Adam Centrowitz, I suggest you nudge up to him and ask him his thoughts. Susanna K, from our group gets coached by him and has only good things to say.

BTW---this does in no means take away from the comments you received as I am merley adding additional thought.

M

Laura Turner - RINGER!

Controversy ensnares ‘Dash Gordon’ team

By The Hill Staff
May 30, 2007

Rep. Bart Gordon (D-Tenn.) has been the subject of whispered controversy after his team “Dash Gordon” earlier this month won the ACLI Capital Challenge, a three-mile road race along Anacostia Drive, for the second year in a row.

Rivals were suspicious about a few new additions to his team. For instance, Laura Turner was ranked 10th nationally in the steeplechase at Stanford in 2002. And Conor Lanz, a two-time All-Patriot League cross country runner at American University, was named the Patriot League’s cross country scholar-athlete of the year in 2006.

Neither one works in Gordon’s office.

Gordon plucked Turner from a rival team. In 2004, Turner, who works for the House clerk, helped lead Rep. Jay Inslee’s (D-Wash.) team to a fourth-place finish. (In 2005, she ran for the clerk’s office and last year missed the race.)

Lanz has become a target of scrutiny because his name does not appear in House directories for 2006 and 2007. ACLI rules state that House teams must be chosen from congressional staff or from the immediate family of lawmakers serving as team captains.

The race website states ominously that teams with members who do not comply with the rules “leave themselves open to censure.”

Gordon seemed to incriminate himself when asked about his team at a wine-tasting event hosted last week by the Embassy of New Zealand.

“We had ringers this year,” said Gordon, perhaps emboldened by a few sips of Sauvignon Blanc.

But spokeswoman Julie Eubank defended her boss’s honor, saying that until last Wednesday Lanz was an unpaid fellow who worked in Gordon’s office three days a week while finishing up his master’s degree. She was not sure of his present whereabouts.

Including Gordon, Eubank said that “three of the four members have had affiliation with our office.”

“Brent and Chris have been running with Bart for years,” she added, referring to Chris King, a staff member of the Science Committee, which Gordon chairs, and Brent Ayer, who formerly served as Gordon’s chief of staff and now handles administrative matters for several House offices.

For winning the race, each member of Gordon’s team won a pair of embroidered socks.

Marathon Footwear Poll

I was curious about what kind of shoes you all have worn in your various marathons- regular trainers, lightweight trainers, flats, etc- and what your experiences have been, good and bad. I ran in fairly sturdy trainers (kayanos) for my first marathon but will probably wear a lighter version (nike zoom elite) this time around. I've been doing long runs in them with no problem. I'm curious about what others have done... Don't get me wrong, I'll be wearing whatever shoes I decide emanate the greatest amount love (i.e. whichever come in the prettiest colors) but wanted others' opinions.

RUN ON SAT

Maybe its a good idea to meet at the G-town store this sat for a group run including all comers. 9:00am. fast or slow, people can do their own workouts. I suggest food at dean and delucas after. Fancy coffee place near the store---- there is outdoor seating and food and coffee and such. this will give people a chance to catch up, talk about training and match faces to names, etc.

Jake, I know you like the Riley's loop but mull this over.

also, i am planning on having a few special guest stars come and join.

Interested?

M

Vermont Marathon Race Report

Well, I'm back in DC, a bit sore from yesterday. It was a great day for a race, overcast, around 55 at the start. The plan was to run with my friend from college, who was running his first marathon. His original goal was 2:40, but he hurt himself at the start of May playing softball, and as his training suffered the time got slower: 2:45...2:50. We actually started out on pace for 2:40. By mile 10 he couldn't keep it up, and told me to go ahead. I went through the half in 1:20, right on pace. (He did the half in 1:23 then crashed and burned and finished in 3:08). I stayed on pace for 2:40 through mile 20, and then hit the wall big time. I am going to try to erase the memory of those last six miles permanently from my mind. As bad as I felt, I am surprised I only lost 6 minutes to finish in 2:46. The goal for training for Chicago is going to be to concentrate on being able to follow through on those last few miles. I'll try to post photos soon.

Marathon Training Update

Less than three weeks to go for me (and Melissa & Jason)!

I peaked last week at 94 miles with a 21.5 mile long run yesterday. My body feels strong but I definitively felt tired in the last 2 miles of my run...it was my hardest long run yet. The two others, both 20 miles, were tough but manageable.

Does anyone have any advice for tapering? I am thinking about the following for the next two weekends.

This upcoming week - day off, mileage at/around 65-70

I plan to run circa 15 sometime next weekend at 5:55 pace in the same flats I plan to run the marathon in. I'll probably start at Riley's Lock and run back to Old Angler's Inn. I could use all the help I can get, though the goal will be to simply feel comfortable...not "race". I may pick it up in the last 2 miles, but I don't want to stay fairly consistent. The other weekend day will likely be a 12 mile run. Maybe a team run at the store or the "Line"?

The following week - mileage at 50-55

I want to practice drinking water from cups and may simulate a marathon pace on the track while drinking every 2 laps or so for 5 miles. I won't be drinking a lot of water each "stop"...it's more practice than anything.

Marathon week - 40-45 miles (including race)

Not sure if I'll load up on carbos or not. I posted on LetsRun and got various opinions on whether or not to carbo deplete or carbo load.

Let me know if anyone thinks any of the above good or bad...

Klim, the Red Fox

Vermont marathon

Results are up. Winner 2:19, Wardian second at 2:25, our own steve $ 30th at 2:46. Congrats Steve- we look forward to your race report. Hope you're kicking it back and enjoying a nice cool one!

RUN ON SUN

I need a few folks for a run tomorrow. this is a simple training run of 10-12 miles. only catch is you have to listen to max talk about life according to MAX! No seriously, i can meet DC/MD line or somewhere in DC like Adams Morgan, etc. I would like to do this at 8:30 or 9:00 as it is getting hot. If interested, e-mail me by 10 this eve at Max.lockwood@gmail.com

Also, I think Jake is doing some monster run out at Riley's Lock, which i would do but its too much for me at this point. contact jake if you want to run long with him.

peace out

M

Reebok Grand Prix in NYC Road Trip?

Anyone up for a road trip to NYC on Saturday the 2nd? One of only two IAAF Grand Prix meets on US soil. It should be sick with the likes for Webb, Lagat and Mottrman all running the mile. Other start lists are not up but no doubt they will be sweet. I'm going no matter what but if anyone wants to join, I've got a purple beetle (shut up I hear you through the information super highway) that fits 5'ish with your name all over it. Later
Dave O

http://www.reebokgrandprix.com/2007/index.htm

Paintball Reminder

Christiam, Jason and I are hitting up Paintball on Saturday...if anyone is interested? If you do go, please let me know.

Saturday, 0830 - Bowie, Md

http://www.oapaintball.com/

Lawyers do have hearts/Grandmas and other Babble

WIGGY or SCOTT,

you both need to get your PA butts in the game. we are getting smoked by PACERS left and right. Now, I know folks are injured or do not want to race much, etc. but its a good time to come out and join the fray.

You folks doing Grandmas cannot hurt yourselves running a 10k before. Its a speed workout before the marathon. cannot hurt.

Anyway, the LHH 10k is a good one. Anyone who can, let me know and we can get an entry.

BTW----Did anyone see the results of the Happy Kidney 10k? That guy Ritz got the course record in 28:08, which is damn fast for Central Park.

Chris Raabe and Wilson Komen from the G-town store are running Grandmas. Thats G-town and a slew of Pacers runners there.

Take care and remember to consider Birkham Yoga. It improves flexibility, core strength and there is a 10 to 1 female to male ratio.

-------M

RACE REPORT

Some of you folks should have come out to run/watch the capital hill classic 10k this am. One of the great races in the area and runs though the hill. Heck, I was out frolicking last night and did not run once last week but was not going to miss it.

Got up at 5:30 with a tight right leg and proceeded to loosen up. Ate some French Toast and listened to Jame Brown. I was certainly not in the mood to do a race but images of the generic "warrior" athlete kept appearing in my head and said to myself, the show must go on.

Took off out of the house and jogged to capital hill. Saw homeless and hungover people everywhere.

Got to hill and the crowds were out and about. the adrenaline kicked in and the leg pain went away. Saw Mike(ENERGIZER)Wardian, Philippe Rolly, and then about 10 pacers people. They are everywhere. An army, perhaps.

Anyway, they have recruited mighty Ryan Deak to be on their team so we are indeed, in trouble.

I ran this one to have fun and get some leg speed in. Did the first mile in an easy 5:50 and pretty much maintained with no effort. The breathing was easy and the bod felt strong.

After the race, my gluteus medius(upper butt) tightened up and i had to get the massage people to kill it. Once they did, I could walk.

Eventually, the parts will come back into alignment(i hope). If not, I can always take up Bridge or Birkham Yoga(which i tried and is a great workout).

FYI----Edmond Burke and all of those pacers guys at the race today are running Grandmas.

---------------M

Upcoming Weekend Runs

This is my rough upcoming w/e running schedule if any of you are interested in running part of any of these runs. Each run listed below is my "main" run of the weekend...probably on a Sunday. On Saturday I am also game for the standard 10-12.

May 27 - 20-22 miler (probably at Riley's Lock)

June 1 or 2 - good hard tempo (with racing flats I intend to wear in marathon) on the canal ~ maybe 5:55 pace for 10 and then 3-5 hard, like 5:40 pace.

June 8 or 9 - 6 miles on the track at marathon pace but practicing water cup drinking every two laps. I may try this the previous weekend too...as I lack practice here.

June 16 - (gulp) it's showtime

June 17 - Emergency Room

South Pacific Running

Hey, I'm back from Australia/New Zealand. Went on some great marathon training runs down there, especially in NZ. Dirt roads in the mountains are perfect for 20 mile runs. Vermont marathon is less than two weeks away! I don't know if I'll see any of you before then (shorter long run this weekend 12-14). If not, we'll catch up soon.

Have a Heart?

I'm certainly not a lawyer, but I figured I'd test my post-marathon legs in the June 9, Lawyers Have A Heart 10k. Anyone else interested? It's in Georgetown, so we'd be defending our turf.

http://www.runlhh.org/index.htm

Oh, and no pressure for those of you who are on training schedules. As someone who maps out my marathon training on an Excel spreadsheet (yes... I am a nerd), I completely understand.

-L

MAX PHILOSOPHY ON RUNNING

I did not run in college or high school. I always played team sports of other types such as tennis and basketball and soccer. Bottom line, at this juncture, running is a hobby that i find lots of fun. I have no particular goals with it. The goal, if i have one, is to help others enjoy it and develop training and nutrition methods to compliment it. Going out for a race on sunday is like going bowling or playing golf or whatever. No big deal. Sometimes you are on your game and sometimes not. This applies to all aspects of life.

If I had to force myself to adhere to schedules and rigorous plans and such i would not like it as much------------M

depleation and carbo-loading

Per conversation on the run today, I am posting the diet of a young, new marathoner who is also a vegetarian.

RACE REPORT

To those who slept in and dreamed about attaining their goals and staying true to methods to achieve greatness, you missed a grueling run this sat at the Battle of the Boulavard 10K. I certainly should not have run it as my legs felt like logs from time i woke up. Too much biking this week left them heavy, I suppose.

Got up at 5am and did some easy rope jumping and stretching to get loose. Listened to vintage James Brown and worked up a sweat. My buddy Paul Rades picked me up at 7:30am and we headed to Arlington.

Got there in plenty of time. Nice place, Clarendon, as I have never bothered to really check it out.

Upon walking around, I saw Mike Wardian with his stroller and wife, too boot. Saw Ted Poulos and loads of other regulars(this is why i like to go to races---I like the people and have known them for years). Anyway, I saw Big Bert R. and George Buckheit, etc.


Also, I picked up three new solid runners, Pavel Frelich, Martin Lanz and Paul Rades.

As for the race------------

We hit the starting line and boom, we were off. Crane and Wardian darted to the lead. The first two miles were all downhill. I mean, really steep. My hammies were hurtin! At the 2.5 mile mark it was pretty flat but my legs had no turnover at all. They felt/feel ok but not running-wise. I kinda just ran in slow motion the rest of the way. Talked with Erik Kean about Wyoming and some other guy about his side stitch. The last two miles were deadly. Steep up hill with very little relief. I felt like just stopping and running under a hose of cool water or jumping into a swimming pool.

I sloshed my way to finish line in 36 minutes. oh well. Paul did great and came in 4th and Martin and Allen did 6 and 7th, respectively.

Good training run----

The after party was great. Good food and free massages. I got two. I also worked with a chiropracter who told me my spine and hip are totally all out of wack and thats why the hamstring/glute/butt, issue is there.

From every experience there is something to be learned(great quote)

FYI--Saw Munro. He ran it with Meagan. They are both rounding into shape.


M

WIMPS

Oh Well,

I have a team of old men and one young rising star, Allen Carr.

I could not get one of the young and invincible stars to shine for tomorrow's race. BOOOOOOOOOOOOOOOO.............

This is like the shootout at the OK Corral Man, do you think Wyat Earp and Doc Holiday had a choice when they were called out by the Cantons to have it out at the OK corral? Heck, what about the little snotty kids down the street who challenged you to pick up b-ball on a school night? Maybe I am an anomaly but I love to compete and have fun, even in defeat.

OK, nuff said. you guys and gals can stick to your meticulous schedules and do your set training runs.

Life is short and moments are meant to be siezed------M

I NEED A STALLION OR TWO

Just heard from Pacers. They have a stacked deck including Steve Crane and Wardian. Philippe Rolly has to do something with his kid so can't make it. Where is the love? I Need a Klim or a Dwyer or Matias or..........................Wiggy, Munro-------If I get desperate enough I might need to go out to Oxen Hill or Bowie or wherever Gurmessa lives and see if I can convince him to run for us.

They also have some solid women. Melissa?

Paintball - May 26

I am meeting a friend from college on Saturday, May 26 for some paintball in Bowie, Md.

Paintball is hellla fun and quite memorable. We go to Outdoor Adventures where they have lots of different courses on 80 acres of property (all outside) complete with forts, trenches and dugouts. It might be a fun alternative (or addition) to your Saturday run. I'll probably run later in the day.

You do not need to own your own gun to do well and have a good time...obviously having your own (such my Blastmaster 673x Data 56) can be helpful.

Let me know if you are interested. I can drive anyone from Md/Beltway to Bowie.

http://www.oapaintball.com/

WHO'S RUNNING THIS SAT?

So far I have as 100% racers this Sat the following:

Cookie
Lockwood
Rades
Rolly
Frelich

We have room for one more free entry. Timm--are you game?

Make sure you get to the race by 7:45am to pick up your packet and bib.

Loooong Run THIS Weekend

So I am going to try AGAIN to get out to Whites/Edwards Ferry on Sunday for a long run. Again, it's a 10 mile loop...ALL of it on the towpath/dirt road. I plan on doing it twice. Some can join in for 10, for 13 (there is a mini-loop) or somewhere in between.

PLUS - beautiful country.

MINUS - it's approx 10 mins further away than Rileys Lock. I need to make these long runs "adventures in exploration" in order to get through them!

Last Sunday I ended up running 20 at Rileys...doing our normal loop but then going RIGHT (instead of left) when we hit the towpath (after River Rd/corn field section). I jogged the first mini-loop with Melissa then hit my first mile on the towpath in 6:30...dropped down comfortably to 6:15s, 6:00s and then hit miles 18 & 19 in 11:47, before cooling down. The goal was to run it comfortably without exerting too much energy.

RACE REPORT

Went out to race the Sallie Mae 10k this am. Totally beautiful day. woke up and ate french toast lathered in butter and syrup. Listened to Red Hot Chilly Peppers and took off jogging towards West Potomac Park.(4 mile warm up) We had a team of Pavel Frelich, Jim Hage, Philippe Rolly and myself. Only problem is Hage had to pull out and the registration folks did not connect with the race managers today to get sub, super Allen Carr, in the thing. Oh well.

There were a number of top flight Kenyans and Ethiopians as well as top local talent.

the Gun sounded and we made our way to Haines point. I was hoping to run 540s as my confidence is still not where it needs to be to really push it. the hammy and butt and whatever it is, is still tight. None-the-less, I ran it as a tempo and did fine.

I spent the whole time running alone and into the wind so this was not to be a fast race. I finished in 35 and some change but felt good.

the Mighty Gurmessa battled it out with some Kenyan runners from Chapel Hill and he came in number 2.

After the race, we ate organic apples and had the usual post race chatter and such.

I am getting stronger and feel like the juice is coming back into the legs. most important, the confidence that was taken away, is seeping into the brain. Confidence and phychy are way more important than sheer talent and ability.

hope others ran/trained/raced well

enjoy the great weather----------------M

JAKE'S DILEMMA

TO RUN OR NOT TO RUN. THIS IS SUCH THE QUESTION IN THE ALL TOO MIOPIC FRAMEWORK OF THE RUNNER'S PHYCHY.

JAKE, CHECK OUT THIS LINK AND SEE IF IT PROVIDES HELP. ONCE WHEN I HAD SHIN SPLINTS, I BOUGHT HEEL LIFTS AND THEY WENT AWAY IMMEDIATELY. SOMETIMES SIMPLE REMEDIES EXIST. M

http://www.coolrunning.com/engine/2/2_5/196.shtml

SALLIE MAE

For those who are truly dedicated fans, come watch our team as well as a slew of other outstanding runners attack the Sallie Mae 10k this Sunday on Haines Point. This is by far, the most competitive 10k in the DC area as it attracts several world class kenyans among other greats.

We need cheer and I will be signing autographs after the race at no charge:(

the race is at the usual time 8am down at west potomac park.

--------M

Race videos

Watch Joe's mile at the Penn Relays here:
http://www.flocasts.com/flotrack/races.php?vid=2382

Also, a former teammate of mine and proud Pittsburgher (James Carney) met the 'A' Standard with a 27:43 10k at Stanford last weekend. It is a very exciting 10k to watch.
http://www.flocasts.com/flotrack/races.php?vid=2422

Weekend Runs

I am planning on running 10 at the GRC AT 9:30AM on Saturday - anyone in?

I'm also planning to do a whopping 20 miles on Sunday in upper MoCo (my Edwards Ferry - Whites Ferry loop). This is about 10 minutes further away than Riley's Lock. It is a 10 mile loop on natural terrain (Canal Towpath and dirt roads) that I'll do twice...stopping mid-way for gels, water and cigarettes. Those who want to go but not run 20...can easily do that. It's beautiful country especially this time of the year. Start time 10:00am. I could definitely use some companionship...

Picture - start of last year's "Park's Half Marathon"

Come celebrate the life and times of Jake Klim...

Yesterday was Jake's 27th birthday. He's been kind of upset since he is now as old as Jason Dwyer. Therefore, a celebration is in order to lift his spirits. Join us at Rock Bottom in Bethesda on Friday night around 8:30 for the festivities. You may be surprised to learn some obscure Klimisms, including the fact that he owns two cockatiels (the kind of bird pictured here) and has flown a bi-plane. Hope you can make it!

ITS ALL ABOUT LOVE.........

I need to get my buddy Moeser on the blog and we can have some fun.

For the time being though, I or we, need some men and women to participate in the BATTLE OF THE BOULEVARDS 10k the week after this. Its sponsored by Pacers and they are putting together a squad to do battle with us.

This is for pride and bragging rights (officially)

Spoke with Klim and he is undecided. Not sure about Dwyer or Mighty Matias and the rest.

Wiggy is doing some track event that weekend so he is out.

So far I have myself, Philippe Rolly, Ben Cooke and maybe this fella Allen who works at the store. Women are more than welcome to join the fray. I have not heard about awards but I am sure there will be one.

I know folks have marathons and such coming up but perhaps you can save yourselves and use this as an end of week workout. Look at Wardian, if he can run 3 races a day, you folks can run a 10k every week:(

Its official, btw, Wardian is going for the world record for running a marathon with a little baby. He is doing it this weekend in Frederick, MD. Good luck to iron Mike.

think it over and please let us know.

M

Falmouth Road Race

For anybody thinking about running Falmouth this year, registration opens today. The race is August 12th. Go to their website....