The Calm Before the Storm

"It's at the borders of pain and suffering that the men are separated from the boys."

~Emil Zatopek

Boston meeting spot:

Got to see everyone except Matt Earnst today and relayed the switch in the meeting destination, so we should be square, but fyi- we're meeting in the village, next to the band stage, where Bane suggested in an earlier post. Looks like we'll all have our cells on. I plan on being in the village around 8 ish.

Bane, Patrick^2, and jake, don't forget your t-shirts!

BOSTON

I got in Wednesday and the weather here has been spectacular. Yesterday it was almost too warm: 53 degrees at what will be gun time and climbing to the day's high of 55 three hours later. Preparations for the 112th Boston Marathon are well under way as the city has taken on a nervous anticipation. Everyone's talking about it and folks are excited. I wish everyone could experience this at least once in their lives.

JARRIN

LOVE.......................................

IN BOSTON

I AM VERY EXCITED.

REGARDING RACE DAY, JAKE AND I THINK ITS A GOOD IDEA TO MEET AT THE STARTING CORAL AT 9am FOR GROUP HUG AND KISS SESSION:) I WILL BE LINGERING AROUND THE FINISH AS WELL. IF ANYONE HAS A SUGGESTION REGARDING ANOTHER PRE-RACE PLACE TO MEET, LET US KNOW.

FYI________I AM MEETING SOME FOLKS AT THE MASS AVE BRIDGE IN CAMBRIDGE TO WATCH GIRLS TRIALS ON SUN. IF INTERESTED IN MEETING UP SHOOT ME AN E-MAIL THIS EVE OR TOMORROW.

REST WELL_____________________M

Georgetown8k.com

...is officially working. Right now it just forwards you to the Active registration page. Make sure to let all your friends and enemies(i.e. Pacers) about the race. There will be a team competition so hopefully we can convince some other local teams to attend. If anybody is an html specialist let me know and we can possibly use the georgetown8k.com to host a real webpage.

Boston Marathon Podcasts

Matt Ernst told me about these...I'm downloading them now for the ride to Boston.

http://www.runnersworld.com/events/boston06/morepodcasts.html

Weekend Runs

A number of us won't be around this weekend for runs. If someone wants to take the lead in organizing this, this is certainly the forum to do so.

One Week

RYAN HALL

Did everyone see/hear about the Ryan Hall performance in London. 2:06:17. And he came in 5th. What a tremendous effort by all of the top runners. Ryan must now be considered one of the top 5 or 6 marathoners in the world. Truly incredible story.

Tapering Down

"A gradual reduction in training load in the period leading up to competition. Tapering is particularly important for those preparing for endurance events. It gives the body an opportunity to recover fully from months of heavy training and to adapt to increased demands. There are many examples of athletes who performed exceptionally well after they were forced to rest against their wishes. One of the most famous was Emil Zatopek who was training very intensively for the 1950 European Games when he became ill and had to stay in hospital for two weeks. He came out just 2 days before he was due to compete in the 10 000 metres. He won the race convincingly by more than one lap. He went on to complete the ‘double’ by winning the 5000 metres. Zatopek's performances demonstrated the benefits of tapering so clearly that their effects are sometimes called the ‘Zatopek phenomenon’"

Saturday morning crew

... in front of the GRC store after the run.

WATCHING THE LONDON MARATHON ON SUNDAY

I PROBABLY WILL NOT BE ABLE TO BUT IF OTHERS ARE INTERESTED, IT SHOULD BE ON TV SOMEWHERE/SOMEHOW. RYAN HALL WILL BE DOING HIS THING. IF SO INCLINED, SOMEONE MIGHT TAKE THIS IDEA AND DO SOMETHING WITH IT.

FLASH: Boston Weather

45-60 degrees sunny or partly cloudy...circa 50 during marathon (?)...developing.

PRE BOSTON BONDING SESSION

I suggest we meet at the GRC store this Sat at 8:30am for one more run of love before the mighty attack on Beantown. I feel sort of like some character from Lord of the Rings who is about to embark on a journey that will bring about near death and destruction but where true glory can be achieved.

In any case, what about run for 12 miles or so on Sat and then head to S-bucks on M st for a cup of joe? I suggest 8:30am because I need to be done with the run by 10ish.

capiche?

M

Strides For Success 5K

For all those not prepping for Boston there is a 5K I'm doing in Fairfax this Sunday. The course is no West Potomac park but the competition should be good. The only other race is a 10K in Anacostia Park that goes out and back twice. Winning the race while trying to avoid the spray of gun fire from an AK-47 should be enough incentive to run fast but I think I'll pass. Here is the link for the 5k http://www.active.com/event_detail.cfm?event_id=1491562

RACE ON MAY 31st

Hi,

I am working on behalf of the GRC to put on a 8K race on Sat the 31st at 6:30PM. Its called the Georgetown 8K. There will be ample prize money and festivities.

Anyone on the team is of course, welcome to run it and preferably, I would like a team of folks to do it. Its an out and back on the Capital Crescent beginning on Water Street and heading up the trail and then turning around and coming back.

Please spread the word to those who might be interested in running. Those on the team who want to run it, please contact me directly.

Second, for those who are not running, please consider volunteering with water and race logistics. If so willing, please contact me.

thanks

M
http://www.runwashington.com/calendar/smu.html

GRC Tourney

Well, only 5 had signed up- i think I should have made it clearer there was no $, just pride.

Bane wins, no matter what the outcome tonight. He picked conservatively and has Mephis winning. I too picked memphis, but had more losses along the way.

POST BOSTON PARTAY

For those running the Boston Marathon, I would like to organize a post race event of some kind. I am not sure the venue as of yet. Maybe downtown, maybe at my house in Cambridge, etc. This would be open to all people including other DC area runners doing the marathon. There are so many from the area running the marathon, I think it would be a good gesture on our part to at least lead the effort and see how it materializes.

Jake indicated he is going to go to his parents house on the Cape and die after the marathon. Others, I assume, have other plans. Who else might be interested?

thanks

Max

Analysis of Heart Rate vs Effort

So I decided to wear a heart rate monitor for Cherry Blossom to try and help determine/undestand what goes on inside the body during a race. The figure on left shows average heartrate during each mile of the race vs mile pace as the race progressed.

(1) The average hr for the first mile is low compared to the others since the heart jumps from 100 bpm to 175 bpm in the first mile

(2) Even though pace and effort were maintained throughout the first five miles, heartrate slowly increased. A quick Google searched revealed the increase in heartrate may be attributed to Cardiac Drift. During long and strenuous workouts, the heart has a tendency to beat slightly faster even though you do not feel as if you are working any harder—this is called cardiac drift, or cardiac creep. The heart rate increases even for the same effort expended because as you sweat, your blood volume decreases due to fluid loss and also your heart tries to do its part in regulating body temperature.

(3) At the 5 mile mark, a decision was made to pick up the pace just a bit to see where the heart rate would go. The graph shows an increase in the heart rate change right around the 5 mile mark (a slight upward bend in the slope)

(4) In the last mile of the race, heart rate peaked to 191! A slight downward bend for the last mile may reveal a tipping point, where heart rate begins to decrease (resulting in a slower pace) or levels out (also resulting in a slower pace). Using a heart rate tipping point of 187, taking cardiac drift into consideration, and assuming weather/course are very similar, a 5:41 pace should be maintainable for 13 miles (1:14:30 HM)

Pikes Peek

Is anyone interested in racing the Pikes Peek 10K on 4/27?

If so, please reply in comments with:

1. your 10k PR and approx date
2. your goal time at this year's race

Thanks.

#S

and more----------

that was a fantastic race yesterday. everyone ran well. even though we were bested by pacers for the team prize, we take the cake for having the largest contingent of quality runners out in full flight. There must have been at least 12 of us running not including multiple sightings of Dave Os and Matt Es to cheer us on.

Keep up the great running.


Happy Monday

Cherry Blossom Video

Nice races everybody. Thanks to Jarrin for sending me music for the video.

LATE BREAKING...

Post-race gathering at Rock Bottom Bethesda at 5pm TONIGHT...

Cherry Blossom warm up

I'll be warming up for 20 mins...starting at 7am from the starting area. I understand the logistics are ridiculous for this race, so if we see you there great, if not, we'll touch base post-race. Warm-up will commence at 7:05am...try and get there circa 7am.

7:05am - warm up
7:25am - warm up ends
7:25am - bathroom/stretch
7:40am - head to line
7:50am = race start time

Let me know if we should look out for you...

Another Injury

Spent this past week in Las Vegas at a trade show and flew this morning to Denver Colorado. Ever since meeting the group last Sunday at the line my right knee has been abysmal. It started the week before, got better and now is ruined. It's the top part of the knee cap (medial side), where the cap (patella) ends and tendons and ligaments presumably attach everything to your quad. Excruciating and constant pain. While sitting, while walking and pretty much anytime I bend my knee. Feels like someone is sticking a hot searing poker through that tender area and then under the cap. I had planned to run through the Red Rock valley while in Vegas, go skiing today in Vale and then run 12 miles in Boulder (inset picture) before coming home tomorrow. None of it happened because in addition to my lame knee, I've had some kind of abominable flu producing a high-grade fever for the last three days with body aches like someone is continually beating me with a rubber hose. I pretty much feel like MAX.

I AM IN A BIND

I cannot get to the Packet Pickup tomorrow for the Blossom. I would like someone to pick up my bib, chip, shirt(size large), etc.

Mighty Murphy, Bain, Reaves, Klim, whoever, please give me a shout out tonight!

thanks---------rest easy and run well

Rock Creek Clean Up

I plan to get there are 8:45am...and run around noon. This location is about a 1/2 mile north of THE LINE. Details are below:

We have plenty of area to cover and no one group has adopted us so please stop by. I will be at Candy Cane City clubhouse by 830-845 with gloves and bags. Tell your running mates

Site Leader: Barry Lemly
Contact information: bml54@msn.com
Date: Saturday, April 5, 9am to noon
Meeting Location: If driving, enter parking area at East West Highway just east of Beach Drive by Meadowbrook Stables and follows signs around to meet by Candy Cane City Playground and Clubhouse. Site is fine for all age groups with plenty of diverse areas to cover. Dogs welcome.

CHUCK MOESER SIGHTING

The infamous Chuck Moeser just told me that by October he will be able to beat anyone on our team in a race. I told him that if he is able to accomplish this feat we owe him a night on the town.

The Importance of Stretching

I have usually neglected to stretch. In fact, sometimes I purposely do not stretch before a race because it makes me feel as though my muscles are more responsive. Recently, however, with the increase in my triathlon training, I have encountered two injuries that could have been avoided through stretching exercises: an IT band injury and a torn calf muscle. The calf muscle injury is particularly disheartening because it keeps from racing in the Cherry Blossom 10 Miler this weekend. I am upset, to say the least.

My injuries show that I am on somewhat of a steep learning curve with regard to my training. I was not a Division I athlete and therefore do not have a truly comprehensive understanding of athletics and racing. In fact, until recently, stretching was seen as somewhat of an annoyance, something that was tangential to my race goals and training schedule. But I am quickly seeing the error in my ways. Without stretching (or massages), I believe one is only able to perform up to a certain level, a plateau if you will. But in order to be at the top of the pack, small things need to be taken into account, things like hydration, sleep, and muscle looseness. These are things that can be overlooked by the average run-of-the-mill athlete, but not someone who is looking to outperform the majority of the competition. Best of luck to everyone who is racing. Dunno. These are just my thoughts.

Love,

Zach

Run Stronger: Developing Overall Strength and Balance

Come to the Georgetown Running Company in Chevy Chase, MD on April the 5th between 11am and 2PM to learn about the importance of strength and cross training to improve your running. On hand will be one of the region's best Personal Trainers, Taliaferro Warren, to talk about and demonstrate some of the techniques he incorporates into his PT menu to assist runners in the areas of injury prevention and muscle development.

Taliaferro- or "T" as he is known- is a NASM-Personal Trainer and an 8 year veteran of the fitness industry with experiences working with; youth to the elderly; physically challenged to professional athletes start up Personal training companies to national fitness chain. His ability to translate his passion and commitment by helping others make positive life changes by achieving their health and fitness goals, allowed him to immediately become a top-selling Personal Trainer. He has received national media exposure for exceptional his work with athletes and public speaking on health and wellness.

Taliaferro will be bringing his unique talents to the Georgetown Running Company on Saturday, April 5th. He will be providing on site, Posture and Movement Assessment along with exercise tips based on the findings. Movement assessments are dynamic observations that show postural distortions and potential overactive and underactive muscles in it naturally dynamic setting. This type of assessment can be done on any person of any age range and fitness level.


The store is located at 4461 Willard Ave in Chevy Chase. The Friendship Heights metro is ¼ mile from the store. If coming from the metro, exit the metro and cross Wisconsin Ave. Then precede to walk down Willard until you come to the store. The store will be on your right.

If you have questions, please call 310-215-6355

Max set this up with his many connections...so come check this guy out if you have the time on
Saturday

Allen

LOVE

Really,

No, just kidding. Anyway, for those doing the ARMY ten miler, please send me via my gmail account the usual info(name, address, etc) ______need it by COB tomorrow(thurs)

max.lockwood@gmail.com

DaveO and Bain Finish at Scope It Out

Training Logs and Blogs

If anyone else we train with has an online log/blog, can you please post in "comments" below? I'd love to add them to the column on the right. It's great to read everyone's workouts/training info...but more importantly how everyone is "feeling" during them. I know I'm not alone.

If I had one, I'd add it...but I kant tipe worth a damn and instead write with a Cockatiel Quill Pen by candle light.

THE DEAL

Since running the National Marathon without any thought or prep, I can say that Reaves, Klim, Bain have a shot at dipping below 2:30.

I mean, you guys are logging over 85 miles a week, racing, doing track workouts and seem to be injury free.

Its all in head now. If you run a somewhat intelligent race, are healthy and the weather is OK, the world is yours.

As for me, I plan on doing what the day allows for.

I love Boston, its my home. There is no better marathon crowd in all of the world. Its the best, its glory, its..............................................

Also, who is game for watching the women's trials that weekend?

randomness =happiness/bliss

Army 10 Miler OPENS

Who plans on running? We can register as a team, but if you're interested let me know ASAP. I have a feeling this race will sell out soon. My plan is to peak again in late September/early October so this will fit in nicely.

Race Date = October 5, 2008

BOSTON BOUND

I am

Video Coverage of Cherry Blossom

I know most of our runners are racing next Sunday, but if anyone is going to be watching the race, I'd appreciate a second camera unit for a race video. I can provide you with a video camera. Also, I would appreciate suggestions for music for this video as I am currently drawing a blank.

High 63°F...Low 42°F

Weather reports for Sunday, April 6 indicate ideal racing conditions in Washington DC...DEVELOPING...

The Measuring Stick

Melissa dropped Chris Bain and I off at Sycamore Landing (photo) and we warmed up on our way to the towpath. We started our watches at mile marker 27 and continued south towards Old Anglers Inn. The goal was to run 15 at marathon pace and hopefully feel good (not taxed) doing so. We hit a 6:12 first mile and then began to get into the zone. The mile markers are not spot on so that threw us off a bit. We thought we were slow, but we were actually a bit fast and then we picked it up a notch. Chris diligently figured out our spilts (below) but our pace was 5:59 for the first 5, 5:57 for the second and 5:46 pace for the final 5. Or 5:51 pace for the last 10 miles. We hit 1/2 marathon in approximately 1:17:30 and 15 in 1:27:50...or 5:54 pace. I finally can nail down a pace for Boston based on this workout. The mile marker "fiasco" would not have occured during the real race, so I won't think about hitting 5:46 pace so early. We both felt good but agreed we'd feel 100% better when we tapered. I ran my highest week of mileage this week (92) so I am happy with the effort. I am sure Chris is in the midst of taxed legs too, so all and all, this was a good sign. We cooled down a couple miles and call the day 18.5 then drank Stella Artois in parking lot while we waited for Melissa to finish up. A quality run!


Actual "Mile" Distance / Mile Pace

0.98 06:12
1.00 05:57
0.97 05:49
0.97 05:58
0.95 06:00
1.02 06:06
0.95 05:56
1.01 05:59
0.98 05:54
1.07 05:50
1.00 05:50
1.01 05:45
1.02 05:45
1.11 05:41
0.84 05:49

Sunday run

There was another good turnout for today's run.
While stretching at the line after we finished I noticed the following flyer. Hmm...

Day at the track

Done for the day!
Originally uploaded by christiam.

Today Patrick, Mike, and I ran at the UMD home meet, Patrick and Mike ran the 5k, I ran the 1500 and 800. While I raced like an inexperienced high school boy and didn't run stellar times, both Mike and Patrick ran PRs on a nice but windy day. Detailed reports are left as an exercise to the runners, but the pics should do some justice in the meantime... enjoy!

http://www.flickr.com/photos/christiam/sets/72157604302193620/

RUN REPORT

Live from Lockwood its.................................run and fun in the city

today, i busted it to the national marathon with my bud zach britton who, was running the half. got to the race at rfk and saw the wild and wacky jay wind ordering people about. even caught a glimpse of cookie doing his thing.

i had zero idea of what to expect as i had not tackled anything over 18 since the marine corps and my training has been sporadic, at best. to be honest, i did not even care or think about it. life is short and the present is the time to live.

wardian was there as was merkel, dane, my old friend chris hamley, haaga and many others.

the gun went off and we were thrown into the streets of dc. I ran it slow and easy and felt fine the whole way. 2:47, i think was my finishing time.

PROS

• ran a marathon on limited mileage and no speedwork and did ok.
• the legs are a bit fatigued but the body is strong. moeser's weight lifting has worked.
• had fun
• saw the city

CONS

• could have gotten hurt
• tight as heck
• slowest marathon ever
• got passed by merkel at the end. was feeling good but had no turnover at all.
• not enough crowd support

its all good

SunTrust National Marathon

Camped out in front of my place to watch our Elites run by this morning during the SunTrust National Marathon. Was able to pick out Raabe and Lockwood who were looking strong.

THE MORE THE MERRIER

Hey____________

Luke and I and Rolly might need some help out there tomorrow. I am not racing but still will need some push at the end. Some of you guys who are running around town tomorrow morning should swing by Adams Morgan around 8:30-45 to help tug some of us along.

Sunday LR?

Is anyone doing a long run on sunday?
Post your thoughts below!

Rock Creek Clean Up

Next Saturday I am going to volunteer to clean up Rock Creek. I run along the creek numerous times a week. For some, including me, it is the only rural haven in this Metropolis...and unfortunately, it gets trashed on by our population. I am going to "do my part" and help for a few hours. Is anyone else interested? We could have a solid contingent of GRCers giving back to the community.

Let me know if anyone is interested. Maybe we could run after? It's the day before Cherry Blossom so I'll be taking it super easy anyways.

I hope the weather stays a bit cool...I don't want to run into any black snakes emerging for the spring freshlet.

http://www.friendsofrockcreek.org/
Help Clean Up Trash in Rock Creek Park!
April 5 is the Annual Potomac Watershed Cleanup. There will be cleanup sites all over the area, and many of them will be along Rock Creek and its tributaries. To find a cleanup site on our interactive map of the Rock Creek Watershed, select this link. Sites will be added frequently, so check back often.

To sign up as a volunteer, please click here to register through our listing on Volunteer Match.
This is a fun and rewarding way to help the parks!

ON A WHIM.....................

I decided to run the National Marathon on Sat. If you all want to come out for the cause and throw a gell my way or even a water baloon, its all about the love.

much ado about nothing

planning ahead

assuming most of the marathoners survive, which they will, i am planning some shorter races for this summer for the team. In early June, there is the LHH and in mid- May there is the Capital Hill Classic. Both are 10ks.

I am also in the midst of organizing a race that will be our version of the Battle of the Boulevard. At present, the location is top secret. However, upon disclosure of the locale and time, I will hope to recruit a few of you for the cause. I will say this much. It is going to be a summer evening 10 miler with hefty cash prizes.

PS. Jarrin, i apologize for not showing up this am. I was out until 2am and needed some extra ZZZZZZZZZZZZZZZZs. Life is short and running is tiring and there is just too much to do and too many things to enjoy.

somewhere down the road i will make it up to you.

peace out

Scope It Out 5K / Ashburn 5 Miler

If anyones up for a little speed work I'm running the Scope It Out 5k this weekend. Should be fast seeing as how it is in West Potomac Park. Here is the link http://www.active.com/event_detail.cfm?event_id=1489810. Oh BTW, didn't run the 5k in Pitt, three inches of snow this past Saturday, no thanks. But did run Ashburn 5 miler with Billy A. Although we both ran two completely different races, his smart, mine not so much, we finished within ten seconds of eachother. I got 6th and Billy took 7th both running about 5:25 pace. Laura on the other hand lead the entire race blocking the wind for one Alissa Harvey who with 400m to go sprinted on by and took an extra 100 bucks on the way. Laura then decided to run a 10.5 mile trail race the next day and won by about seven or 8 minutes (that's hard core). I guess it was inevitable, 3rd at St. Paddy's, 2nd at Ashburn and 1st at Backyard Burn Trail race. Let me know if anyone is running Scope it Out and we can meet up and warm up together. Peace

Workout tomorrow

This is the second thread, I just wanted to bring it back up to the top. Since many of us are doing a longer MP run over the weekend... we are altering tomorrows workout at 6:30 to:

2x mile sub MP
4 miles MP
2x mile sub MP

We can decide whether or not we want to go cap cresc or track. Patrick expressed interest on the track with the intent of setting up a water station.

Also, we may grab some dinner/snacks afterwards in bethesda. Klim mentioned something about his frequent buyers club card at Rock Bottom. I will be abstaining until monday evening/night of boston and then I will be a beer slut for a month or so.

Boston Numbers...are OUT!

Jason just sent me an e-mail notifying me...so I'm notifying YOU:


BAIN - 1147
REAVES - 1275
KLIM - 1279
MURPHY - 1483
DWYER - 2138
JARRIN - 2481
ERNST - 4660

As a BM virgin (awaiting jokes), do any of you "studs" (sticking with analogy) have an idea as to where to meet pre-race...before we enter corrals. And what time? Bain, Murphy, Reaves and me will be in the same corral...Jason you will need to run 4:30, catch us and then begin a 25.2 miiles race...or we can simply do what you said in your e-mail.

OBSERVATION

Seems like all of you should run the marathon fine. You have been doing races and quality long runs for a long time.

Klim, get healthy. Go and get a massage or two to work out the kinks and or tears.

When i was running my best marathons I did not run as hard as you guys are now.

The key ingrediant for my limited success was LOVE. You need to have the love energy going in all alspects of life. This leads to confidence which leads to a great run.

BTW---Love comes in many forms and faces. Love Thyself, love the body and love others.

BLAAAAAAAAAAAAHHHHHHHH.

St. Patrick's Day 5k

Jake and Chris both had good races up in Baltimore this Sunday. Check out the photos I took in the comment section.

Workout NEXT Weekend

I am doing my Sycamore Landing to Old Anglers Inn run NEXT weekend. My goal is to run this at marathon pace btwn 5:50-5:55. It's 15 miles straight; no stops, no recovery...but it should feel easy, or at least somewhat comfortable. I'll get dropped off there and run straight back.

Last year I did this workout solo and it was a great mental boost. I truly need one of these right now. If anyone is interested in joining, please let me know, but this is NOT a race. It's steady. I can do either Saturday & Sunday...there is slight possibility I'll challenge the kitten-killer Bert at the Scope-it-Out 5k on Sunday, so I'm leaning towards Saturday. If I don't do the 5k (speedwork for Cherry B) I'll make Saturday's run closer to 20 (15 "hard" + 5 w/u & c/d).

TRAINING UPDATE - I've been feeling like "shit run over twice" lately. My knee is okay, but my shins...and now even my feet (!) hurt. I have a feeling this will all pass, but running isn't much fun right now. I hate feeling aches and pains while running, but one needs to keep his eye on the prize. That prize is April.

Let me know about Sycamore...

Nowhere to run...

Milage for the week: zero. Not only is it impossible to run, it's illegal. Forgive me for momentarily turning the blog into animal planet but...

I've been in Kruger National Park in South Africa since Sunday afternoon. This is the largest natural park in South Africa rumored to be approximately the size of Israel.

There is nowhere to run because wild animals live, breed, roam and die here. There are no fences, no control mechanisms and no security for the stupid.

I've stayed at three separate game lodges/camps and have now gone on 7 gaming expiditions. Been outside of cell phone range and with zero connectivity until today. I've seen lions hunting impala at night, a pissed off young bull elephant charge a car, hyenas drink their bath water and a startled rhino getting into a full sprint barely missing our Landrover.

Few more days of vacation and considering blowing off a second London excursion and coming home instead. What's the plan for next Sunday?

- JARRIN

Workout, next wed.

In an attempt to bring us all together for a united workout, I will post a week in advance. surely things may come up between now and then... but, I'll toss out:

Wed, meet at BCC, 6:30- run on cap cresc... 3x3 mile @MP (marathon pace), mile recovery. finish with 10 striders. (mile up, mile down... total of 14.5 miles.)

EPO AND DRUGS

Do any of you think that a local/citizen runner- road racer would ever embark on such a journey in order to win, say, the V-Day 10K?

I can't fathom it but sometimes I hear things that make me wonder.

What all say the masses?

Workout at BCC this Wednesday?

Congrats to Klim and Bain on their 5K performance and everyone that ran over the weekend.

RCP to CCT to C&O 22

Patrick Reaves and I (and others?) will be running the highly touted RCP to CCT to C&O 22 mile on Saturday morning. I need to get underway by 9am sharp because I'm leaving town that afternoon.

I need to confirm, but I think we'll start at the Barnes & Noble Parking lot in downtown Bethesda and work our way south down the Capl Crescent Trail to the Canal...then south to the Rock Creek Park trail...then north up the RCP trail/Beach Drive past "The Line" up the the Georgetown Branch Trail and back to B&N where, in turn, my dead body will be buried.

You can sort of follow the loop on this map. It's the almost complete oval in the middle of the screen. http://zhurnaly.com/maps/DC_Metro_Area_Trails_GPS_Waypoints.html . "Close up" the oval and you'll see the loop in its entirety.

"Comment" if you are interested in all/part of the run. I plan to take it VERY easy for the first half.

Tourney Time

If you want to lose, I mean, in- send me an email: j_m_dwyer@yahoo.com

Running in Cape Town

There's a quay that leads south out from the Waterfront in Cape Town and hugs the coast towards Clifton Bay and beyond. This is just one of the spectacular views along the way.

All things work ended today around 2pm local time and I was so pumped up I took it out on a long run. 14 miles at a 6:47 pace. Total retard because now my knee is killing me.

I've decided to take next week off and stay in Africa. My first real vacation in a long time. I'm traveling to a game reserve for a few days and then off to some other cool places...details to come (sooner if I have connectivity). Would like to chase a cheetah or something.

KLIM - I'm honored I'm included for Boston but I will disappoint as I'm using it as a slow (like really slow) training run because I'm going for a PR one month later in Michigan.

ON A QUEST FOR

The Holly Grail. Monty Python might be a bit passe for some of you but I came of age on that stuff.

Anyway, seems like many this weekend are like knights on a quest. There is O Hara and Askey heading to Ashburn to battle it out in some industrial park at the Van Metre Five miler.

Klim and Bain heading to B-more to run and drink.

and

then there is fearless Nate Timm running the Shamrock Half in Virginia Beach.

Others going for Glory?

If someone actually wins a race they get a prize of some sort.

CHERRY BLOSSOM

I got a message from Cherry Blossom asking me to confirm some things, etc.

Anyway, everyone is on a team except for Dylan. According to the Cherry Blossom database there is no Dylan Keith signed up.

Dylan, whats up?

BOSTON TEAM

I have signed everyone who is registered at Boston as a team...including the International Esquire, JARRIN.

Men's Open Team
GEORGETOWN RUNNING COMPANY
1 Bain, Christopher C. ()
2 Dwyer, Jason ()
3 Ernst, Matthew ()
4 Jarrin, Robert ()
5 Murphy, Patrick ()
6 Reaves, Patrick ()
7 Klim, Jake ()

NCAA FREE LIVE STREAM HERE

Click "Play" next to Friday:
http://www.ladybacks.com/liveEvents/liveEvents.dbml?&DB_OEM_ID=2300

Steve Meinelt article

Leading Edge: Steve Meinelt
Capital Talent
By Douglas Eldridge

In 1964, Mick Jagger sang: “Time is on my side. Yes it is. Time, Time, Time is on my side.” That was 19 years before Steve Meinelt was born, yet those timeless lyrics ring true for one of the youngest men to qualify for the U.S. Olympic Marathon Trials this November. For Meinelt (who turned 24 in May) time is definitely on his side.Originally from Topsfield, MA, Meinelt attended the University of New Hampshire for the first three years of college, where he anchored the track and cross country programs. With eligibility remaining, he made the decision to transfer to Georgetown University. He ran both cross country and track for the Hoyas before receiving his degree from the storied D.C. institution, in May 2006.

Upon graduation, Meinelt surprised a lot of people by opting to stay in the nation’s capitol, as it would serve as a proving ground for what would be the biggest athletic experiment of his young career: stepping off of the track and onto the road for the marathon. For Meinelt, however, the decision to stay in the nation’s capital after graduation was an easy one. “The training is actually really great in the D.C. area. There are numerous, well-kept trails which are readily accessible from almost anywhere. And even though I do most of my training solo, there are several groups to train with as well as some of my former teammates at Georgetown.”

In 2006, Meinelt excelled soon after transitioning to the road race circuit, posting several wins and numerous podium performances. This continued into 2007 when he finished 11th overall at the Cherry Blossom Ten Miler in April, top American in a field that stacked with foreign distance racing talent.

Yet despite success at the shorter distances, both Meinelt and his coach, Robert Hoppler, agree that he has finally found his event in the marathon. “I’ve always been intrigued by the marathon and I knew that some day I would like to move up to that distance. I feel like my body and training style are geared more toward the longer distances—both in training and in racing. But the best thing is that I’m nowhere near my peak. That could be several years away.”

If that bears true, Meinelt, and US distance running in general, are in good hands. In his debut effort at the distance, he ran 2:18:15 at the Chevron Houston Marathon. “I was just concerned about hitting the qualifying time. I know that in my next marathon, I’m capable of running a much faster time.”

Others concur with Meinelt’s potential and this spring the Road Runners Club of America selected him as a recipient of the prestigious 2007 Roads Scholar Award. In typical fashion, Meinelt smiled, laughed, and tried to defer credit. “I work really hard. I’m honored by the award and I feel I’ve got a lot to prove. In the end I just need to be patient in my preparation. All I’ve got is time.”

I AM GOING INTO HIDING

Just kidding sort of................

Life is getting busy and I need to wake up wicked early on the weekends now. Anyway, I need to start my weekend runs by 8:30am at the latest. Thus, I am bagging the race this sat and the most I could do for sat is a line or store run at 8:30am. On Sunday I am meeting Moeser and some runners from yesteryear from out that way for a CHILL trails run with food at the Diner after. We are meeting at the Difficult Run parking lot at 8am.


PSSSSSSSSSSSSS...........
Jake and the rest of you guys who are running hard. Aside from the ice bath, I highly recommend active release massage therapy. If you are tight now but not injured, now is the time to go. Don't play around now that you all are on top of your games. All it takes is one muscle to get out of wack due to tightness and fatigue and thats it. Ritz, Meb and even the tier two guys go in for that stuff on a regular basis.

2 videos to share

one video is of Ritz's marathon training: http://www.flocasts.org/flotrack/speakers.php?sid=85&vid=5468


the other is a photo montage of Pre to music which is a little odd, but gets going after 2 minutes:

http://www.youtube.com/watch?v=TfB9V9nkrE4

I've been reading Bowerman and the men of oregon, and absolutely love the book. Kenny Moore is actually a good writer, in contrast to Parker... who tells a good work of fiction... Moore is at a bit of a disadvantage with the genre of biography.... book club anyone?

Track Workout

We had a solid crew last night at the BCC track: me, Dywer, Murphy, Nate Timm, Reaves, Bain, Christiam and former Univ of MD star Mike Fleg.

The majority of us ran some form of 2 mile repeats (smoe more/less than others), but Christiam was doing 200s (mile training). Below are the rough times:

3200 (10:49) 400m rest, 3200 (10:38) 400m rest, 3200 (10:38) 400m rest, 3200 (10:36)
Dwyer & Reaves did most of the heavy lifting while Murphy, Bain and me sat behind. Murphy and I bailed after one mile (5:23) on the last set.

I'd be Pinocchio if I were to say the workout wasn't rough...definitely tougher than I thought. I was a bit light headed too after the cooldown. Dwyer and I drove to 711 and ate gummy worms, dots and other stupid sugary objetcs. My stomach was a wreck when I got home and I tumbled in my bed for a couple hours last night wondering why and how a gnome with a pointy hat got inside by belly.

TO FOLLOW UP ON THE WEEKEND RUN THING

I might be doing a race with Dave O and Billy A on Sat. I still need to do a long run on Sun.

For those doing a long run on Sun where are we going? Difficult Run, the Line, etc. Someone take the lead.

Weekend Runs

Per the 5k race on Sunday, I am forced to run long on Saturday. I was planning to hit up Riley's Lock for an easy 15-18. Maybe 9:30am. 75% of the run is on natural terrain; the towpath and dirt roads. Those of you who want to venture away from Metropolis can meet me there for 10-20 (I have suggestions on how to go longer/shorter).


There ALSO may be a run from the store on Saturday? For those who want to stay closer to home.


On Sunday I head to Charm City and go for the "W". Post-race I'll run a solid cooldown then drown myself in sweet sweet Guinness.

NOW I UNDERSTAND.....................

WHY KLIM LOVES THE MAYFLOWER. HE IS KNOWN THERE

AS....... MR. X

Foot injury clinic tomorrow night

The NRH Regional Rehab Health Running Lecture Series
Presented in partnership with:
Georgetown Running Company
The Sports Club/LA
Medstar Sports Health


Everyone from the avid to novice runner is faced with a myriad of training related injuries which can be prevented with proper education, shoe wear, cross-training, and running technique. Access to medical and training experts is limited and can be difficult. So, we at NRH Regional Rehab, and our partners in fitness and medicine decided, “Why not bring the medical experts to the public?”

Why should you attend? It’s a series of quick, free, and informative lectures designed to help you understand your body to better prevent training related injuries. Did I say that it was FREE!
If not to learn about your body and training, come by to meet some fellow runners, pick up some free giveaways (Like tech-shirts form the Running Company), maybe even win a pair of new shoes!.

RSVP Today!

Week 1: Erica Schwartz, DPM. “Common Foot Injuries and how to Prevent them.”
Wed 3/12, 6-7 PM
Hosted by: Georgetown Running Company @ Chevy Chase,
4461 Willard Ave. Chevy Chase, MD (301)215-6355

New Training for GRC

Last year, Jake, Christiam, and I went paintballing and took down some marines while also protecting a mother turtle lay her eggs. This year, in expanding our friendly rivalry with Pacers, I challenged Bert to muster a squad for an afternoon of paintballing. He agreed and seems to think he can rally his crew.

How does one of the last two weekends up in Frederick, MD? People can come for just the afternoon or longer- campout, run in the mountains, shoot up some Pacers.

In the meantime, we will be bringing paintball guns on our long runs. Bring your own Napalm.

Brentwood Half Marathon...

...outside of London, UK.

I ran the Equity Brentwood Half Marathon about an hour outside of London, this past Sunday March 9. The lonely course takes you through windy and rolling fields that are occasionally interrupted by townships that boast a pub or two. The scene prior to the event was chaos: a staff of 10 people with 10 port-a-johns servicing 2,050 frantic people fighting to get bibs, drop bags and hit the Head all at once. Ridiculously my former PR (1:23:25) qualified me as an "elite" (ha!) which after waiting with some friends for half an hour, I lamely used to get to the front, score my bib and part the sea of runners and get to the corral thirty seconds before the gun went off.

(http://www.brentwoodhalf.org/information.htm)

The organizers put up a nice kitty for this race ($1,000.00) which apparently attracted some of England's finest. The winner (Phil Sly) ran a 1:07:07, with the top woman (Susan Patridge) running a 1:16:21. I ran a new PR at 1:21:37 (6:13 pace) placing me 48th out of 2,051. Although that would qualify as slow for 98% of our compadres, this is a nice accomplishment for me. I had more gas in the furnace though, so expect a new PR soon. More importantly, my finish qualifies me for NYC 2008. To the right is a picture after the race with my old friend Jany (R) who's living in London and my new friend Nicola (L).

This would be my first Blog. I travel internationally pretty much every week and on occasion will post something interesting. I've been running with the likes of Chris, Christiam, Dylan, Klim, Patrick, Patrick M., and of course the irascible Maxfield Lockwood since October of last year. I credit all of you for making me more like a runner.

Four hours after the above picture was taken on Sunday I was on an overnight flight to Cape Town, South Africa. On Monday I hiked up Table Mountain towards Devil's Peak and ran down near the Water Front early this morning. South Africa is gorgeous and is hosting an ultra-marathon Easter weekend (34 miler).

Hope everyone's running strong...

Tuesday evening runs?

Is anyone running this evening from the Chevy Chase GRC store tonight? I vaguely remember this being the case.... is it at 7pm?

Track Workout - Wednesday evening

If anyone is interested, P. Murphy and I are running a track workout tomorrow evening after work at Bethesda-Chevy Chase high school in downtown Bethesda. It's a great place to run workouts because it's well lit, even in the dark (which it will be by the time we finish).

This week I wanted to do something longer and more marathon-specific: something like 3-4 x 2 mile @ HM pace OR a 5k-4k-3k-2k-1k cutdown. I still haven't quite nailed it down, but I'm leaning toward the latter.

We'll meet at 6:30 in the parking lot to warm up. If anyone wants to join, leave a comment here or drop me an email (patrickreaves@gmail.com) so we know how many folks to expect before we get going.

ASIDE FROM THOSE WHO DO EPO

What are people doing for recovery and increasing blood flow to damaged muscle groups? Anyone doing anything cutting edge out there? Kidding about the EPO thing but sometimes I do wonder:) While running on the mill i watched a whole excerpt about Marion Jones and the show highlighted her adamant denial of doing drugs. How tragic.

TRAINING

Now that it is staying light out for longer, I will doing fartlek runs every wed from the M street store at 5:30PM. All abilities are welcome.

The objective is to build strength and endurance for long races 1/2 marathon and up.

2x1 mile warm up and then 3 minutes on and 1 off and 2 on and 1 off and 1 on and 1 off and repeat this 8 times with a cool down of 2 miles.

Starting time is next week.

TWO ITEMS

I need to find Chris's(the vegan) e-mail. anyone have it?

also, what do people think about training on the treadmill? pros and cons.

Ashburn Van Metre 5 Miler March 15th

Hey guys my plan is to race my *ss into shape so I'm going on a three week Irish Racing Tear, St. Paddy's (ouch that hurt), then I next weekend LT and I are running Van Metre 5 miler in Ashburn here's the link http://www.active.com/event_detail.cfm?CHECKSSO=0&EVENT_ID=1501605 , then I'm heading back to Pittsburgh to run the Shamrock Shuffle on the 22nd. If anyone is up for the Ashburn race and needs a ride I can accommodate. Later and thanks to those that were out there cheering it was frick'n cold man!

St. Patrick's Day 8K

It was cold, but its looks like our team put in a solid effort.



Interview with Bert (Pacers)

SOMEONE POST A RACE REPORT

I woke up with a sore throat and wimped out and slept in.

I hope people ran well. Someone who ran the 8k please post a report.

later

Meeting for the 8K

What time is everyone want to meet for the St. Pats 8K for a warm up?

Working at the run co.

Guys we are looking to ad a semi full time to full time person. If anyone knows someone that might be interested please pass along this message. Several of the people in the group now work with us, Max Jason, Allen, Wilson, Chris. We are looking for a minimum of 25 hrs per week and are willing to work around school/races. Good environment, with great discounts, opportunity for advancement. Requirments are simple; a fit person who is willing to work one day on the weekend and is comfortable interacting with fellow runners.

Ben Cooke
201887 2884
ben@therunningcompany.net

Filming the 8K

I can film tomorrow's race on my company's good miniDV camera but I don't have a way to edit it or put it on YouTube etc...so that I can post it on the blog.

If I film this and hand the tape to someone (cough - Peter Silverman), would that someone be able to put it online? I think I can do a pretty good "news package" piece tomorrow.

PS - here is something I put together a 1/2 decade ago before the 2002 NCAA Cross Country Champs in Terra Haute, IN. We went around the mid-western town quizing the local gentry about the championships before asking fans at water holes who they thought would win. Funny stuff...

Don't forget Daylight Saving Time!

Don't forget to turn your clocks ahead one hour Saturday night... or you'll miss the race!

In related news, DST actually causes the consumption of more energy according to a University of California study.

Saturday Run

I am meeting Patrick Murphy (and others?) at "The Line" on Saturday at 9am for a long run. Those who want to run less (due to the race the next day) can do that too. You'll get to hear my jokes and stories of heroism for half the time.

Note - "The Line" means the DC/Md line of Rock Creek Park on Beach Drive...or where we meet for half our runs. Pretty soon I'll open a trading post there.

COFFEE AFTER THE RACE

I suggest we get coffee sometime after the race on Sunday. There are a million Starbucks and such around.

Is there interest?

CHERRY BLOSSOM TEAMS

WE HAVE TWO TEAMS.

A & B

I forget who all is on which. In a few days you can look it up on the Cherry Blossom site.

I took my name off a team so that young Zach Britton can run. He told me he is going to run 53 minutes.

Zach you owe me bud

Should be fun

PSSSSSSSS.......Jake, I told the Race Director you will break 51 minutes and PR

CLASSIC RACE

Back in the days of yesteryear this was the race to be at. I remember a young Erik Kean breaking the course record in 30 something. I remember a not so young Jim Hage surging past me with quarter of a mile to go and maybe about 4 years ago, a fleet Steve $ coming up on my rear end and passing me with less than a half of a mile to go. Its the best 10k in the city in terms running through a neighborhood.

http://www.capitolhillclassic.com/

I highly recommend it_________

Long Run on....Saturday?

Due to the race on Sunday, I was thinking or doing my long run on Saturday. I am NOT racing Sunday, but have a better chance of getting some company for 18 miles on Saturday.

I will be at the race cheering on Sunday and will join those running on a cooldown (I'll simply tack on extra and get in 10 or so).

Does anyone want to run 18 on Saturday?

TAKE IT EASY

People have been running hard. Take it easy and let the muscles recover. don't run more than two days in a row on the pavement or down the road you will regret it.

youth is wasted on the young or something like that

Dragon Invitational

Is anyone interested in running at the Howard Community College Dragon Invitational on 3/22? I'll be running the 800m and 1500m, I believe they also have a 5k and 10k, maybe even relay races? If interested, you can register at www.hocorunning.com/meetmanager/home.php, the meet code is 46261 (you have to register as an individual).
Post a comment or drop me a line if you're going!

Regarding the 8k this weekend.................

please be reasonable. I have received more than my fair share of e-mails today asking for in an ever so apologetic tone, can i join the team? the team roster has been posted for a while so you know the deal.

anyway, with that off my chest, we will have an army out there so people better run well.

also, i am assuming that only those who contacted me and were not on the original roster, faxed in registrations.

if i find out they received 20 additional registration forms i will be a bit ticked.

adios

Boston 08

What are people's logistical plans, like when are you heading up to boston and how? when are you returning. where are you staying? How are you getting to the line? what are you doing that night?

I will be staying in Brockton, MA. 20 miles or so due south of Boston, 45 minutes away from hopkinton. We probably will have a spare bedroom and ample sofa/floor space for an airmatress or sleeping bag.

I am considering having chrissie drop me off at hopkinton state park (.7 miles from the start and there will be a shuttle) or at the "south street industrial park?" also about a mile away. looks like roads in the vicinity close around 7/7:30? I don't know how much i want to explore this... has anyone done either of these, and in particular last year... since it was the year they changed the times?

Is anyone driving up and would like some company/gas money?

Please go to this website, fill out the form and fax

this is for all running the 8k this sunday. do not pay. please write Georgetown Running Company and Kathy/Comp in that general area on the form.


http://www.runwashington.com/other/stpat02registration.html

UPCOMING RACE OF INTEREST

In honor of Mighty Chuck Moeser, who introduced me to this running spot, i might do this.............Difficult Run Cross Country 8kSat 4/5, 9:00amGreat Falls, VA

TRAINING

Today's run was tough. Reaves is like superman out there. We took shots trying to wear him down but to no avail. I even threw a few darts of Kryptonite that simply bounced off of him. The only one able to sustain his might is none other than the silent assassin, Chris Bain.

In all seriousness, unless you guys get injured, you should be able to break 2:30 at Boston.

Keep it up.

My training is going ok. Total miles for this week was about 59. Trying to work out all kinks before the mighty marathon.

Nate Timm, its time to roll.
Money, no more excuses.
Dylan, wear some shorts.
Jarrin____stop obsessing about your inadequacies that do not exist and run a 1:18 half.

peace out.

Mt Washington Race

Anyone interested in the Mt Washington Road Race? It's a unique experience, 7.6 miles long with nearly 5,000 feet of climb (nearly 12.5% avg grade). I've done it before, and for some reason I kind of want to do it again. It's in June, in NH, and there's a lottery to enter. The lotto closes on March 15. The deal is, if there's a group of us who want to go, we can sign up together and have a "shared fate" in the lotto--all in or none in. Supposedly the chances are identical to individual entry, but if we all get in, it might be a cool group trip.