Come Run With Dean Karnazes Saturday

Dean Karnazes will be at the store on Saturday to lead the group run. The run will begin at 9 a.m. and it will be 4-5 miles. After the run we will be handing out free copies of his national bestseller Ultramarathon Man, which you can get autographed if you would like.
Following the run, we will have a number of different things going on. We will have a question and answer session with Dean, in which we may have to hold Max back to avoid him from possibly getting tasered by the police. Runners World and Nissan will both have some things going on outside the store.
Ben and I would really appreciate it if you could make it to the store on Saturday. The more people we have out for this the better.

Allen

HEALTHY AND LEGAL PERFORMANCE ENHANCEMENT

STUFF: WHAT DO FOLKS DO?__________I ASSUME MOST OF YOU READ ABOUT ALL OF THE PERFORMANCE ENHANCEMENT STUFF THAT RIDDLES THE TRACK AND FIELD WORLD AND ALL SPORTS. ASSUMING ALL OF US NON-PROFESSIONAL RUNNERS LIVE A FAIRLY CLEAN LIFE WITH THE EXCEPTION OF ERNST AND KLIM, I AM WONDERING WHAT PEOPLE ARE DOING TO MAINTAIN THEIR BODIES. RUNNING HARD IS NOT A GOOD THING TO DO TO THE BOD SO I AM CURIOUS WHAT KEEPING FOLKS HEALTHY, FEELING GOOD, ETC. SUGGESTIONS, THOUGHTS, IDEAS, STRATEGY, ETC? BRING IT ON_______M

WORKOUT

I would like to do 800s this thurs or wed. i am open to either day. would like to start them no later than 5 as its getting dark. we can do them on the capital crescent trail as there are markers. all abilities are welcome as this is meant for anyone to improve their strength. I am thinking one mile warm up and then 8x800 with 2 minute recovery in between each one. Mighty Munro, Money, Matias, Dwyer, Melissa, Drew, Klim, Nate???????whoever................Its all love

________M

In Other Weekend News...

Here is a rundown from this weekend's races...including times from GRC folks and other area runners:

Melissa (Kitty) Tanner set a big PR in the Park's Half Marathon with a time of 1:20:21.

Vanessa Hunter finished 2nd in 1:18:31

Pat Reaves, who has been meeting on group runs, ran a 1:13 low...this must be a huge PR for him? Awesome job Pat!

Max tempo'd a 1:17 something.

PHILLY DISTANCE RUN

Chris Raabe ran a 1:05:06

Phillipe Rolly ran a 1:07:55

Kyle Smitts ran 1:08:08

Eric Post - 1:08:38

Ryan Mammen - 1:09:26

Scotch activist Matt Ernst ran 1:24:55

I know I am forgetting people, so feel free to add in comments...

LT

Philly Distance Run

Laura Turner

5k - 18:21

10k - 36:44

10M - 59:15

13.1 - 1:17:44 (5:56 pace)

Dave O better watch out.

LEGS FEE LIKE.........

Marshmello fluff and cosco brand jelly with wonder bread topping it off.(Jake's regular diet before a run) Too many runs on the asphalt along the Charles River took their toll. Taking hot yoga tonight and then watching the BOSOX clobber the yanks.

I suggest buying some Bill Rogers stuff and hanging it on your walls as its going out of business.

http://www.shopfest.com/runners_sportswear/index.htm

also, go on Jake's sunday run as its a nice alternative to the regular runs we do.

who is doing the run from the store tomorrow with MEETUP?

later_________M

Sunday Run - Riley's Lock

Jason, Wiggy and I are meeting at 10am on Sunday for a run at Riley's Lock. The high should be in the mid-70s...perfect for a mid-morning autumn run! I plan on running at least 12. All are welcome.

Let me know if you are interested.

I am watching Melissa (and $teve?) run the Park's Half earlier that morning before heading to Riley's.

Directions: From I-495, take the River Road west exit. Continue several miles until River Road turns left at Seneca Road (there is a stop sign). Turn left, then proceed a few hundred yards until Rileys Lock Road on your left (13015 Rileys Lock Road - Google Maps, MapQuest).

anyone up for a workout tonight?

2 mile warm up and cool down...

10 mile cutdown.... (start pace 6:40 and work down to 5:40...)

any one up for this? I hate doing this workout alone...

SPEED THIS FRIDAY

I NEED SOMEONE TO MAKE ME RUN FAST THIS FRIDAY(MORNING OR EVE)CANAL OR TRACK.

I HAVE BEEN IN BOSTON READING POETRY AND LEARNING TO DO GOOD(MATT, YOU WOULD BE PROUD) WENT TO HIGHSCHOOL REUNION. 20 YEARS HAS GONE BY. NO, MATT DAMON DID NOT COME. NATE ALBERT, OF THE MIGHTY MIGHTY BOSSTONES DID THOUGH. NOW MOST OF YOU REALIZE I AM INDEED OLD. HOW MANY OF YOU HAVE HIT THE 10 POST HIGHSCHOOL SPOT?
________________M

Saturday Race in Georgetown

http://www.active.com/page/Event_Details.htm?event_id=1457734

I plan on doing it. It is along the canal. 25 bucks, but they provide breakfast, prize money, raffal, and t-shirt.

Race Report - Run to Remember 5k

I decided to test my fitness this morning at a 5k race in Baltimore this morning. For some reason, my legs just didn't have it. Either that, or I am in 17:24 5k shape and my legs really had it today. I hope it's the former. I didn't know who would show up for a 7am race on a Tuesday, but the 250-125-100 cash purse brought out a few good guys. As I lined up, I saw who I assumed to be Dave Berdan and a few others that looked fast. We started off and after a quarter mile I could tell that 4 guys felt really good and I was not one of those 4. I immediately bagged any ideas of winning money. My watch didn't start so I don't have splits but the leaders said they went through in around 5:00 and I was a good 20 seconds behind. I think my second split was around 11:10 but that is a complete guess. Then the last mile was hilly and ended up on Federal Hill. I'm a little baffled how I ran 27:20 or whatever at Rockville and now can only muster a 17:24. Oh well. After the race I cooled down with a few people including a former Navy runner (Justin Mikolay). I don't remember him from college because his senior year was my freshman year. Hopefully I'll run into him again at some point and get him out on some of our runs.

http://www.charmcityrun.com/eventResults.cfm?eventID=670

Navy Invitational

I am going to watch the Navy Cross Country Invitational on Saturday morning (10am) in Annapolis. My alma mater will be there along with a number of other area colleges (American, Navy, GW etc). It should be a good race to watch, but I also plan to run for an hour or so on their nice green grounds.

If anyone is interested in watching/running, please let me know.

http://navysports.cstv.com/sports/m-xc/navy-m-xc-body.html

new workout tomorrow morning

Meet at the store at 7am. mile repeats on the track. 5:20, 5:10, 5:05, 5:00, 4:50. 400m recovery. As of now, Ben, Wilson, and myself.

TRAINING REPORT

The training run last night was good. Hard run. We did the equivalent of 13x800 with 1 minute jogs in between. this combined with 2 mile warm and 2 mile cool down makes for about 12 total miles. My toes are hurting and my hamstring is tight. other than that, i am ok. Steve(lots of)Money, Klim, Scott, Chris and this new guy, Billy, all look strong. It was a grueling run as the heat and the bugs were terrible. After the run we all looked like navy seals just emerging from some swamp.

Munro looks like he is rounding into form, as does MONEY.

Imagine doing 4 more sets of those! Your legs would not forgive you for some time. However, if you are willing and able, keep trying to slowly ramp up the distance. Your marathon times will get better.

its time for some R&R as I am out of town for a few. See ya next week__________M

Saturday Run

I will be at the store this Saturday for the first time in two weeks to do an easy run. I will have the store open at 8:15 for all those interested. I am only going 6 or 7 miles because I am running a race later on that night. Everybody else can plan how far they want to go in the comments below.
By the way, if anybody else wants to race Saturday night you should come to the Arlington 9-11 5k at 6 P.M. There will be a nice post race celebration according to the races website.

1/4 mile repeats

Tuesday evening, I was thinking 10 or 12 x 400 at 69/70ish with 400 jog recovery. Not sure of a track, open to suggestions, the Georgetown one should be empty by 6:30ish? Was also thinking of an extended cool down to get in the miles .

THE KOMEN WORKOUT

Tomorrow's run is named after Wilson for the very reason that he introduced me to it. Total pain and misery. After each of these, Wison would praise god for allowing us to survive to run another day. I say we try it tomorrow. It consists of 2 mile warm up and then 10X3 minutes on 1 off, 2 minutes on, 1 off and 1 minute on and 1 off and over and over. basically 90 minutes of hell. after though, the endorphins are chirping and you want to go home and drink and beer and think about pleasant things.

Also, is cooke coming out with us? someone told me he recently ran 2 hrs and survived. c'mon cooke. you are achieving enigma status. on every run people say "ben once ran such and such a time" I think to myself, this is true but it was light years ago. Will the real ben come out and play_______M

Friday - Old Anglers

Not to clog up the blog, but Joe Wiegner, hereinafter known as Wiggy, and I, plan to run on Friday at 6:30pm from Old Angler's Inn along the canal and some trails. If anyone in MoCo or elsewhere would like to join, let me know.

I'll also be there on Saturday whether we meet at the store or the "line".

FARTLEK RUN ON WED OR THURSDAY

I need some dudes to run a fartlek run on Wed or Thursday at 6 or 6:15 from the store. Don't care who so long as they are game. Money, Munro, Camacho? What about Wilson? I can ask him if he will come out to lead the charge. It would be nice to get a pack so as to have a diverse array of speeds and efforts going all at once. This way everyone has a partner to run with or be pushed by. Jason, Allen and you other young dudes who want to achieve greatness, you need to get Wilson to lead you out and push the pace so that you are near death(only way you all will reach your potential)______the world according to MAX

LOCKWOOD REPORT

I ran a 1/2 marathon at marathon pace yesterday. Not an easy course. It was on the Mt. Vernon Trail, which twists and turns and is hilly. Solid race and there were some very good runners to push the pace. Wardian came out and ran his third race in three days(i must commend his recovery ability. Totally awsome. I did what I wanted and it capped a 40 mile 3 day stretch. Ran the whole thing very comfortably at 6 minute pace. Legs are strong as its a matter of making sure I do not tweak any muscles.

BTW_______Timm, take it easy on your workout today. No use coming back too fast and re-injuring yourself.

Having fun out there and enjoying myself. Also, did anyone see Lagat win the 5ooo at the worlds? Totally great tactical effort on his part.

Chicago and Training Times

I've met many of you, but others I still haven't gotten a chance to run with yet. After a three month stint with IT issues - I've been running for about a month now and loving getting fit again. I'm a high school teacher and coach, so my schedule is busy, but I'm really looking forward to training at a high level again. At 26, I miss running personal bests and want to put up a strong marathon time. I do travel many weekends to North Carolina where my girlfriend is a college soccer coach. I might be able to do weekday tempo runs or interval workouts. I also have Saturing morning invites, but I'm interested in doing 10 miles on Saturday evenings around 6 in the evening. In addition, I would love to meet up for long runs of 16-20 on early Sunday mornings (8 AM) or when it gets cooler - I wouldn't mind the afternoon. I live in Montgomery County - but I'm looking at running down in Georgetown at least once a week. I love running in DC - it helps me stay balanced with the life of a teacher and coach. Matias has also really inspired to going after some of my dreams that I have deferred for a while with my teaching and coaching responsibilities. I'll probably run Chicago (or part of it) since that's where my family lives, but I'm really going after getting ready for few Florida races in the winter months and a March Marathon - VA Beach or National, perhaps? How's the training going for everyone?

-Nate

1/2 mile repeats

tomorrow: 8 x 800 at 2:25 pace with 800 recovery at 3:30. one mile warm up and down. On the capital crescent. will leave the store at 6:30. would love some company as this is my first attempt at a little workout.

Crab Feast

Anybody interested in crushing some crabs tonight?

2122 Massachusetts ave NW
apt 409

Tell them you are here to see DJ and go up to the roof. Apartment 409

Festivities begin at 8 pm. Bring whoever.

I'll post her cell phone number in a little while, my cell phone is currently out of commission.

Matias

NY Times Article:

Gist is men get slower with age, for women- age does not seem to be a factor.

The data is interesting, but the theories seem lousy- totally unscientific. Click for the excerpt and link if interested.

Saturday Run

There will be a run from the store this Saturday as usual. I will not be able to attend because I will be working the expo at the rock n roll half this weekend. For those that are interested, the doors to the store will be open by 8:15 and we should be out the door by 8:30.
The distance of the run will be however far or short people want to go. It sounds like there will be women from the team who will be getting a long run in. I am thinking the typical hour run will probably be a good starting point. If anybody wants to go longer or shorter than that, make sure to post it in the comments.

TRAINING RUN

Last night Steve(always on the)Money,(i am running out of ways to play with Steve's name), Jason, Chris and some new stud(forgot his name(sorry), came out to do the fartlek. Tough run. Good run. Jason and all look strong. I am tired today. that's two hard runs in 4 days. Keep it up_______M

Parks Half-Marathon

Is anyone else doing the Parks Half-Marathon? My apt is right near the finish line so I'm thinking of having a post-race celebratory gathering if there's interest. Let me know.

6pm at the store for 12x3 minutes on 1 off

please confirm via the blog so I know that a few other souls will be slugging it out.


BTW----Jake, we are rooting for ya man. If you come back strong we can even make a movie about the "comeback" and maybe even sell it to aspiring young runners who need that extra kick when all is not looking good(:__________M

WOW. I am still floored by Mighty Matias's splash. Matias, you are indeed the mightiest of us all! None the less, us mortals must move along

I want to do a fartlek run on Wed eve between 5 and 6pm from the store. 12x3 minutes on 1 off with 2 mile warm up and cool down. total miles =11.5. Last week Scott, myself, Matt and this guy Chris did them and it was solid. Scott is out this week and I have not heard from Matt or Chris. Takers please give me a shout asap. M

Getting Results

Here is a great site that was passed along to me...a huge database of results. Type in a name and try it...

http://www.athlinks.com/

IMLOU

Date: Sunday, August 26th, 2007
Race: Ironman Louisville (2.4m swim, 112m bike, 26.2m run)
Weather: 7am 72°F 80% Humidity, 1pm 85°F 43% Humidity, 3pm 88°F 37% Humidity

Recap:

The days leading up to the race were hot, topping off at 98 degrees on Friday, so everyone was concerned that goal times and nutrition plans would have to be modified to deal with the weather. Fortunately Louisville saw its coolest temperatures in over a month on race day.

They modified the swim course a few days prior to the race “due to significant rainfall upriver, resulting in an unseasonable increase in the Ohio River’s current.” So instead of the traditional mass start with 2000 of my closest friends, it was a time trial start that consisted of lining up single file and jumping off a dock one by one. Never have a felt more like a lemming.

Swim goal: 60 minutes
Actual time: 58:16 (1:32/100m, 86th overall)

I was off to a solid start and felt fine coming out of the water. Now for the bike…

The plan was to be super conservative the first 60 miles, then depending on how I felt work miles 60-90 of the course, then kick butt on the last 22 miles. I believed a majority of the time would be gained on the uphills and the last 20 miles since it was net downhill. So I worked the hills, but began working them at mile 25… a little ahead of schedule. But it felt great, I was passing people and the hills helped loosen up my hamstrings and hip flexors from the swim. I hit 40+mph on some of the downhills so I was having fun out there.

Fortunately I backed off for the next 30 miles, but every once in a while I’d hit a few hills, pass a cyclist here and there, and really start to push it, then back off. A mental tug of war.

The bike course included a 30 mile loop done twice, miles 30-60 and 60-90. When I came back around for the second loop, I was surrounded by other cyclist on their first lap. So instead of passing a cyclist here and there on a hill, I found myself flying by cyclist after cyclist. The adrenaline was pumping, my legs felt good, I believed today was my time to shine on the bike, so I kept it rolling.

First Bike Segment 22 miles (1:09:04) 19.11 mph
Second Bike Segment 23 miles (1:07:37) 20.41 mph
Third Bike Segment 30 miles (1:27:40) 20:53 mph

So far I had stuck to my bike plan, but went a little harder then I expected. Instead of cruising in the fourth and final section of the bike course, I decided to CRUSH IT!!! It was net downhill, with a tail wind, and all I kept telling myself was “I’ll be fine, it’s a flat marathon and plus running muscles are different than bike muscles. I’ll be fine.” And plus I was enjoying the roller coaster bike course.

Fourth Bike Segment 37 miles (1:38:27) 22.55 mph

The last 12 miles were tough, the course changed from net downhill to flat. We still had the tailwind, but knowing how close I was to hopping off the bike into a familiar pair of running shoes made the last stretch a struggle. I could feel the sun beating down, and my head heating up. I pressed on and felt surprisingly well once I hopped off my bike.

Bike Goal: 5:40:00
Actual time: 5:22:48!!!!
Total Bike: 112 miles (5:22:48) 20.82 mph

Now it was game time baby, 26.2 between me and the finish line. First mile: 6:20, WTF!!! Chill out and settle into 7 min goal pace.

2nd: 6:59 (nice)
3rd: 6:55
4th: 6:57
5th: 6:55
6th: 7:04 (quick bathroom break)
7th: 6:57
8th: 6:50
9th: 7:00
10th: 7:05
11th: 7:48 (long bathroom break)
12th: 7:07
13th: 7:07 (Passed Andy Baldwin, from the TV show the Bachelor, never saw him again)
14th: 7:07
15th: 7:30
16th: 7:56 (10 miles to go, try and keep it together)
17th: 8:21
18th: 8:26
19th: 8:54 (wow, this hurts bad)
20th: 8:50
21st: 8:24 (10K to go, let’s pick it up!!!)
22nd: 8:41 (On second thought, bad idea to surge with 5 miles to go)
23rd: 8:51 (…hurts real bad)
24th: 9:31 (Total meltdown)
25th: 9:22
26th: 8:48 (You will do this)
0.2: 1:42

I’ve never experienced that kind of pain. Every sensor in my body was telling me to walk/stop, people were dropping like flies, and the last 6 miles became a game of survival from one aid station to the next.

Somehow I did not walk during the marathon, and actually moved from 60th to 29th overall after the run.

Run goal: 3:05 7 min/mile
Actual time: 3:24 7:47/mile

Overall Goal time: 10:00:00
Actual Time: 9:51:55

Third in the 25-29 Age Group, less than 4 minutes from the 2nd place guy. Top two go to Kona for Ironman Hawaii.

Ten hour race and it came down to 4 minutes. Yes, I may have pushed it too hard on the bike, but I had a great time. All those hours on the bike finally paid off. And yes, I paid for it during the marathon, but it was worth it. Could I have been tougher on the marathon? Yes, but at the time my body was screaming at me to walk. Did I underestimate the difficulty? Uhhh, yea.

Thanks to:

Bucknell crew riding along side of me in March during my first marathon (a big step in believing I could finish an Ironman)
Georgetown running crew for the support and organization of group runs (Klim/Dwyer you guys rock)
Montgomery County road runners for the support, especially Vasili, Jon Weiss, and Dennis
My parents/sisters/grandpa for coming out to races and providing support
DC tri club for organizing training tris and Tuesday/Thursday bike workouts (special thanks to Ryan Strohl, Monte Hawkins, and Joe Sigismondo)
Chicago olympic trials crew for the workouts (Special thanks to Chris Wehrman who is building an army of runners in Chicago, Dan “The Dream” Weaver, Brent, Donnie… can’t wait to see you guys kick butt in NYC)
Greg Costello, who has and will continue to do great things in running (and possibly triathlons)
Ashish Patel, for showing me the dedication and work ethic required to be successful at triathlons… and also that awesome West Coast bike ride.
Kelzie Beebe (of course) and her parents who provided a place to stay in Wisconsin during a training ride, and Kelzie’s uncle for a place to stay in Louisville. Couldn’t have done it without you. Wanna swim on Wednesday?
Everyone else… Mark Scheufler, Evan Honeyfield, Jesse Graytock, Kevin O (who is doing IM Wisconsin next weekend), Megan N, Lauren, Jenny, Gena, Laura, Aileen (who is kicking some serious butt in races, recently became a club nationals 5K champ).

Four minutes… guess I’ll just have to do another one.

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