"The Line" on Sunday

Per the race late on Saturday night, a bunch of us were thinking of staying somewhat closer to the city for the Sunday long run. Depending on the lastest weather report (heat/sun) we will meet at either 9 or 9:30am. TBD closer to the weekend. I plan to run at least 15-18 depending on how I feel after the race. Let us know if you're interested so we know who to wait for.

Two Great Workouts

I just did these two track workouts over the last two weeks and I know they're good because the hurt....bad. Anyways the both help get you into a good rhythm and help , I think, to flip the switch especially when your getting tired and that's what you need to do in a race. I of course go too fast and try not to die so I hope that these workouts help me run a little smarter and make me a little tougher. Maybe they'll do the same for you.

Workout 1#: 3 mile drop down. First mile at about half marathon pace, second mile at 10k pace and last mile just drop the bomb and try to run 5k or better pace. I did 5:40, 5:30, 5:15 for a total time of 16:25. I was hopping to run under 5:10 for the last one but it was not to be.

Workout 2# : 2 X 3K. Run the first 2k of the 3k at 10k pace then try to drop the hammer on the last 1K. I took like 5 minutes but the rest should be 3-5, 5 being the max, and I needed it. I went 3:20, 3:20, 3:16 (9:56) for the first set and 3:20, 3:20, 3:17 (9:57) for the second. Not great but adjust to your own ability level. Peace

DO THIS

As a matter of respect for the place, I highly encourage all of you who meet at Riley's Lock on a regular basis are around and tough enough, to run this. If I am in town I will run this(even on one leg). I have done it a bunch of times.

Its a classic, tough, old school simple club race that many a runner has been humbled at. Hot, Humid and Hilly make this one to remember.


Rileys Rumble
Sunday, July 27, 2008 - Poolesville
7:00am half marathon (13.1mi) (CS)
Marathoners take note! This is a great tune-up for MCM along the rolling hills of Potomac/Poolesville. The race is free to club members, they should register on race morning. Registration is $10 for non-members, they should register online to avoid the race day crowd.
Please see the event website for more information.
Location & Directions
Rileys Lock13015 Rileys Lock Rd, Poolesville MD

Deer Creek Triathlon Report

I participated in my very first triathlon this past weekend, a low-key race about an hour away from Salt Lake City. My recap and pictures are posted here.

If you want the short version: I won.

Mile Video

Someone sent me the link to the mile from last night. Those in it can get their accurate splits.

XC Invitational & kudos

Some you of might have heard that next year the USA XC Championships will be held in Deerwood, MD. MCRRC, the host running club, is organizing a 'preview' XC race on November 15th in the same course as the championships! Any takers for this?

Pacers/MCRRC XC Invitational

Btw, congratulations to Jake, Patrick R. and Patrick M. for their solid performances at the Midnight Summer Mile last night!

SIX MILLION DOLLAR MAN UPDATE

I really do feel like the the Lee Majors astronaut character from the Six Million Dollar Man 70s TV show.

There is this great line from the beginning of the show that comes on after they show a clip of his test rocket crashing. The line goes something like this...................

"WE WILL REBUILD HIM. WE HAVE THE TECHNOLOGY, etc....."

As for the workout,

I ran on a treadmill for the 3rd time in roughly a month yesterday. I felt like someone that most of you all make fun of when you go to the gym. I was running on a slight incline at 10 minute pace. I was watching the Jim Rome show on espn about athletes who are head cases for demanding money and having affairs with Madonna, etc. and then some politics. After, I did some back extensions, stomach crunches, bench presses and squats.

I concluded by getting a very painful massage. I am getting someone to basically take away the arthritic bone mass and scar tissue that has built up in my big toe joint. Basically, I have been running on a bad toe for 4 years. There is all types of spurring and other non-sense built up in there that needs to be squished/hammered out. Its not fun.

If you want the details you can ask me in person.

Bottom line is its getting better.

Lesson # 1 learned is I should have done this type of massage therapy early on. I made the mistake of going the traditional rout of orthotics and ice with limited success.

Lesson # 2 learned is that the feet rule. Proper shoes are key but if you are a serious runner you need to get your feet massaged and stretched on a regular basis. You need to sit them in a bucket of ice at least twice a week and really take care of them through proper maintenance.

over and out

Running in San Francisco, CA...

(For the expanded version of this entry, see my blog)

I'll preface everything by assuming that most of you have either been to San Francisco more times than I or have lived here and probably know this city better than I ever will. So consider this a sunny walk down memory lane to see an old friend and confidant.

Wednesday, July 9: 11.5 miles (5pm) moderate effort.

Started from my hotel in Union Square (the area is actually called "The Tenderloin") to the Pan Handle, in and around Golden Gate Park and returned. San Francisco is an interesting city that reminds me more of NYC than it does DC. It's busy, more busy than DC, but still not too overwhelming; concrete but with lots of rich architectural character; dirty but spotted with green little parks that shine like an emerald constellation; and at times wreaking with the unmistakable scent of sour urine. (Side note: the homeless population seems tragic. Unlike most cities that I travel to. It's heartbreaking to see people whom look and smell like the living dead strewn throughout every nook and cranny, hopeless in their ravaged state).

It's a real city, rich in history and passion with a funky attitude and an open mind. I like it. And it's hilly. At times really hilly. The temperature seems always cool to me although I hear it can soar. Golden Gate Park is pretty with sidewalks and trails that are mostly paved. Not much trail running (at least that I have discovered) but it's picturesque and offers lots to see including small waterfalls. I did not have time to run towards the Presidio or the Golden Gate Bridge; it gives me an excuse to run there next time.

Thursday, July 10: Ran 3 easy miles throughout Union Square (6am); conference, conference and more conference (7:30am-5:00pm); ran another 4 easy miles on the hotel treadmill (6:00pm).

Total mileage while in San Francisco for two days = 18.5.

- JARRIN

Scott Anderson on Letsrun.com

Linked on the front page of letsrun.com, Pacers' Scott Anderson has a post up, chronicling some recent running and racing.

More importantly, the post gives a shout-out to our own Geir Lie: http://www.letsrun.com/2008/washed-up0710.php

PLEASE SPREAD THE WORD TO ATTEND THIS

Many of you have most likely seen the TV commercials and magazine ads over the past few weeks for Nutrilite but some of you may not know much about this company or their great line of sports nutrition products. Butch and Lisa Montgomery are independent marketing representatives for Nutrilite and will be in our Chevy Chase store introducing folks to the products and their benefits. If you're interested in finding out more information about this awesome product line please check out their website below or come by the store on August 16th from 1pm - 4pm to try some of these great products.

Info: Nutrilite www.nutrilite.comOrdering: http://bmontgomery.qhealthzone.com

About Nutrilite: Nutrilite is the world's oldest and largest manufacturer of completely natural multi vitamins, minerals, and dietary supplements. They are so committed to total quality control of their plant concentrates from seed to tablet, it's the only global vitamin and mineral brand to grow, harvest, and process plants on its own certified organic farms, located in California, Washington, Mexico, and Brazil. Recently a number of major athletes have signed on with Nutrilite as spokes people for the brand.

These include:

Asafa Powell [world record for the 100m sprint]

Liu Xiang [world record for 100m hurdles, Gold medal in 2004 in Athens, Greece]

Ronaldinho [two-time FIFA Player of the Year]

Sanya Richards [400-meter sprint American record holder]

Thanks and Hope to see everyone there!

Max Lockwood - The Running Company


Store:
4461 Willard Ave Chevy Chase, MD 20815(301) 215-6355

Running in San Diego, CA...

(For the expanded version of this entry, see my blog)

This entire area is called Torrey Pines State Natural Reserve and boasts majestic cliffs, breathtaking bluffs, scenic canyons and a true labyrinth of trails that are all interconnected and well distributed.

Ran through Broken Hill, North Grove, Parry Grove, Razor Point, down/up the Torrey Pines Hill, through Guy Fleming Trail and repeated a lot of it. You cannot get enough of these trails as they are hard packed with a tiny layer of soft beach sand on top, making them the softest natural padding I've ever run on. This entire area is called Torrey Pines State Natural Reserve and boasts majestic cliffs, breathtaking bluffs, scenic canyons and a true labyrinth of trails that are all interconnected and well distributed.

The trails are clearly defined although at times its edges of natural desert shrubs and low lying trees are tall and overgrown giving the ominous appearance that they will swallow you at will. As you run to the sounds of the sea below and your own rhythm creating the only noticeable other noise, you'll occasionally get startled by a scampering cottontail, jack rabbit, hare or gopher...possibly running for its life from a predator like the one below.

However no words can accurately describe the rolling trails...sometimes smooth, sometimes rocky, but always rich in character. At times those trails take on steep natural slopes like ladders leading straight up into the sky, or they become deep gorges with jagged rocks protruding from the sand like broken steps getting ready to give way into the abyss. I love Torrey Pines and it's definitely one of my favorite places in the whole world.

- JARRIN

Tuesday "workout"

Late notice - Bain, Reaves and I are meeting at BCC at 6:30 tonight for a mini workout - 400, 3x200 at MILE pace (66-68, 33-34). We want to get our legs "thinking" about the race on Friday. Long cooldown on CCT to follow. Let me know if you're interested.

DIFFICULT RUN ON SUN

I am meeting some folks at Difficult Run on Sun early in the am for a long trail run. Nothing too intense but just an easy run along some rolling trails. There will be different abilities and distances run so come along regardless of your ambitions.

I am thinking 7:45am. I need to get back to town by 10:45am or so and thus the reason for an early start.

For those sleeping in a little later I noticed a long run leaving from Riley's Lock at 9am posted on the blog.

If you are coming to Difficult Run send an e-mail to me or comment so we will know to wait.

stay cool out there.

M

Final Eugene Video

Rockville Twilight 8k

Let me know if you are interested in racing it - July 19. I will be there. I am also racing a mile on Friday in Rockville HS as a tune up. It should be fun.

INTERESTING DISCOVERY

Though this post does not compare to the fun in Eugene drama, I can say that I have discovered something new about the bod(at least mine). Yesterday, I went running with Melissa, Justin, Pat, Billy, this young kid Andrew(MD State running champ) and Ayallu(Ethiopian at G-town). We met at Difficult Run.

This was my second run in the 3 weeks. We must have run for 70 minutes or so and I felt fine. This is after three weeks of doing nothing. There was some light cardio and weights thrown in during the interim but that's all.

Yesterday afternoon the legs were tight and cranky but that's it.

Maybe lots of miles and running is not necessary in order to perform at a relatively solid level? I think that even when healthy, I will run only 3 days a week and do nothing but yoga, get massages and do other body maintenance during the other days. This certainly sounds more appealing to my brain and body.

Every body and set of legs is unique and requires its own formula to operate well.

Running in Oregon & Other Adventures in the Pacific Northwest

Ironically, I didn’t run much while in Track Town USA. I did, however, get in most of the cliché runs and, while doing so, saw some great sites. Below is a wrap up from my week:

RUN #1 – The Wildwood Trail
I arrived in Portland, OR on Sunday en route to Eugene for the Running Film Festival. I got in at 10:45 PCT and had 2 hours to kill before my colleague arrived so I decided to head into town and go for a run. I ventured out to an area I had researched southwest of the city called FOREST PARK (Caps not necessary). After way too much driving I decided my “address” wasn’t specific, rather general, so I decided to back track to where I had seen some nice looking trails.
I parked, changed, and was eager to hit the trails. As I waited to cross the road and enter the trail system, a runner came stumbling out of the woods. I quickly swarmed him and asked 3 questions at once; which way should I go, what’s the trail like and how hilly would it be? He replied “this way”, “very hilly” and “stay on the Wildwood Trail”. I began to limber along and quickly found myself running straight up hill…after a mile it flattened a bit but it still climbed, and by 9 minutes I was definitely breathing hard. Soon the trail (a nice dirt-packed trail sans roots) headed downhill dipping in and out of valleys of old growth trees – a symbol of the Pacific Northwest. It felt at times like I was in a rain forest with all the lush green around me. Mile after mile, the trail ran up…and then downhill. There was a plethora of other trails that darted in and out but I remember what my guide said – “stay on the Wildwood Trail”. Most of the hills weren’t steep, but they were very long (like switchbacks on the Appalachian Trail). After about 4 and ½ miles I turned around and headed back. One of the hills on my return was heartbreaking. I hadn’t breathed this much since that time I quit smoking Marlboros back in ‘78. I’m usually fairly good on hills, but this hill certainly left me breathless. The last mile-plus dropped me straight back down to the parking lot. I jumped back in the car, picked up my friend and then we bombed our way south to Eugene. It was definitely one of those runs I will always remember.

RUN # 2 – Pre’s Rock
Everything about Eugene involves track & field to some capacity. Additionally, everyone is biking to campus and there are a ton of “Capital Crescent-like” trail systems that allow for lots of commuting and physical fitness. My day started out testing beers at a microbrewery at 8:30am. I sampled 7 or so of microbrewery heaven. Needless to say I left the bar (where we are holding a Happy Hour later in the week) a bit dehydrated and “happy”. I was running around most of the day doing odds and ends; handing out fliers, putting up posters and getting accustomed to the area. When the races began in earnest around 7pm PCT, Phil and I decided to go on a run wearing our new dry-fit Running Film Festival t-shirts. I parked at Gabe Jennings’ house (where we were earlier in the day watching and receiving his film) and headed over to the stadium. We ran as advertisements up and down the lines heading into Hayward Field. We got a lot of funny looks, some drunkin’ yells and at least one ass pinch from the various folks in line (the last part I made up). Phil stopped back at the car but I continued up into the hills towards Pre’s Rock. There are signs that guide you to this space where pilgrimages of sorts had been taken place all week. Again, the hills were brutal but I loved them. Up and up I went. I stopped briefly at the rock and eyed the various running “stuff” that was cast about. If you’ve ever been there it is very hard to imagine how he could have been going fast at all on that road. It’s extremely curvy and really not a long road. I drove the road earlier in the day and simply could not get going to a point that if I had hit the rock I would have caused damage to myself. Anyways, after pondering this for about 3 hours, I decided to continue on my run and hit the trails atop skyline drive. Again, more hills but it was great for the soul.

RUN # 3 – Hotel Run
My hotel sucked, simply put. It was “non smoking” (for the trials). That means that 2 weeks ago, some fat dude in a tank top without underwear, was probably smoking Winstons in the bed that I was now sleeping in for a week. As you all know, the smell of cigarette smoke is hard to mask especially if you only make the room non-smoking during major sporting venues. The bathroom smelled like an ash tray and there wasn’t even a chair for the desk nor shampoo for the shower (I used soap for 3 days before finding some). Needless to say, I was happy to have a room. I stayed in Springfield just outside of Eugene and ran on July 3rd around my hotel. It was one of those awful office park runs that you do simply to get the time in. The only highlight was finding a hazelnut orchard near the end of the run. I felt like a character in a Mother Goose and Grim Fairy Tale story. I ran up and down this grid of trees for a couple miles without ever seeing the sky above me. I only did an easy 6 and then went to set up for the film festival.

RUN # 4 – Pre’s Trail
Jarrin and Bain (who now were in town for some reason) and I ran Pre’s Trail on July 3. The goal was to get going early in the morning in an effort to get to the film festival and begin setting up. I got to the hotel to pick the guys up, but Jarrin was wicked late. Apparently he needs lots of time in the morning before getting out the door, unlike Bain and me who “don’t care bout’ nothin” (copyright – KLIM 1999). Halfway to Pre’s Trail, Jarrin realized he hadn’t even brought his running shoes (God knows what he was actually wearing at the time). He dropped off Bain and I and we began to explore the trail system. We eventually hooked up with Peter Silverman (who needs a nickname) and ran on the lovely soft wood chip trail. We did a myriad of loops and figure eights and saw many elites getting ready for their big race. Eventually Jarrin returned, this time with shoes, and we all ran about. GRC had invaded Eugene and it was a proud day (tear drop).

RUN # 5 – Brooks Run
The Brooks Team had a house next to campus. I had done a FloTrack intvu earlier in the week here and learned they held group runs at 9am each day. Every morning the run was led by a different member of the Brooks Hansons Team. The day we arrived most of the folks milling about were still hammered drunk (as was I – see previous post by JARRIN) and I had no idea who was there. There were definitely a couple of pros. I hadn’t run in a day or so and was itching to put my nose out and be a workout hero. We headed up to Pre’s Rock and then back down to Pre’s Trail. 15 minutes into the run I needed to find a “Pre’s Bathroom”. Lack of sleep, a poor diet and lots of beer does terrible things to a stomach. Our small group of 6 or so led the other 30 people in the run. It wasn’t one of those crowds who you could say “I need to go to the bathroom, can you wait a minute?” so away the pack went. I finished up my business with Geir (but not in the same portajohn) and I began to search for the pack. I saw Bain, Jarrin and some other guys blazing down the trail on the other side of the river and quickly caught the pack with new vigor. As soon as I joined, Bain bailed for the restroom too. In a way, it was awesome. Jarrin, Geir, some kid from Oregon and I hammered our way around the trails and then onto campus. Jarrin, like always, REALLY pushed the pace. We flew down campus and back to the house. A solid 10 with a free bagel at the end. 10 minutes later, Bain came storming down the road.

It was truly awesome to run with a huge group of guys and push the envelope a bit, especially after watching the men’s 10k and women’s 5k the night before. Combined with running around Pre’s Rock, Trail and Bathroom (?) the energy of competition and the general aura of being in a town where running is NOT considered “weird” was omnipresent.

A night in Eugene...

There's so much to say about the last few days that honestly, I don't even know where to begin. It's after 3:00am, I just got back to our temporary home and Klim, Bain and I are supposedly running with the Brooks Team for an open group run in less than 5 hours.

Call these pictures a preview, a scintillating taste or simply a tease...but here are some of the sights from tonight's partying post Men's 10,000 Meter and Women's 5,000 Meter finals.

Welcome to Track Town USA!!

Jennifer Rhines (Women's 5K Silver Medal), Lauren Gabler, Jake Klim, Chris Bain and I.

Abdi Abdirahman (Men's 10K Gold Medal), Peter Silverman and I.

Amy Hastings (Women's 5K finals competitor) and Chris Bain

SHOE SALESMAN

is what I am and a runner, no more. None the less, it was great to get out and see a race from another vantage point this morning. I was on the sideline with a camera in hand and boxes of shoes and apparel.

As for the race, I was really impressed with everyone who ran for our team. Please note, that because we registered as a team at the last minute, we did not get scored as a team. This is OK, in my humble opinion, since 99.9% of the teams for this race are compiled simply for fundraising efforts as opposed to winning the prize for best team.

None the less, I am sure we won as Crane was the only Pacer male(i think), and Askey, Murphy And Dickman were all right behind him. Melissa was #2 overall and beat out the Pacer girls.

PS.

This Sunday, I am meeting some of the kids(literally) at the G-town store at 7:30am for a run out at great falls. Young phenoms Johns Ross, Andrew(last name please), Ayallu(correct spelling?) are joining me, Melissa and some others out at Difficult Run. We begin the run at 8:15am as myself and the boys need to be back by 1100ish so that we can attend to our craft as the Nation's Capital best running shoe salesman.

Autism Speaks 5k

We had a great turnout for the Autism Speaks 5k this morning. Justin Dickman, Billy Askey, Patrick Murphy, Naoko Ishibe, Bridget Murray, Dan Simonds, Lance Kozloski, and I showed up to represent GRC. Justin and I each came in 2nd overall, Billy was fifth overall, and I think Patrick and Naoko won their age groups. Max, do you know how we did as a team? Thanks again for putting it all together. My race report is up on my blog. Others should post theirs too.

Runners Take Over Sports Bar!

So... I talked the guys at Cleveland Park Bar and Grill to turning on the Trials tomorrow night (7/3) for a "big group of runners." DaveO and I will be there around 10:30. Action starts at 11:00. Come one, come all, and bring your friends! If this is successful, we may take over again on Friday night.

Finals tomorrow night include the women's steeple and 400s. Round 1 of the 1500 is also tomorrow. Friday is women's 5k, men's 10k, and 1500 semis. It's all airing on USA network.

For directions and info:
http://www.cpbargrill.com/

Let me know at rungiraffe@gmail.com if you have any questions.

-LT (from DaveO's account...yes, the man has officially lost his freedom.)

Jake on Flocast - Take II

LT, et. al., - Here's the live link: click here

Jake on Flocast

Can't say I've checked the blog much lately, so if this has already been posted, I apologize.

Jake does a nice interview about the Running Film Festival:

http://track.flocasts.org/videos/coverage/view_video/234034-flowalking-eugene08-festival/68402-film-festival-in-eugene-this-week

Without cable, Flotrack is my link to the trials! Hope all those in Eugene are soaking it in!

-LT

RACE ON THE 4TH

ROSTER AS OF TODAY:

Melissa Tanner(captain)
Justin Dickman(i need your e-mail)
Billy Askey
Jason Dwyer(on the fence)
Bridget Murray(did you register yet)?
Maria Kozloski
Lance Kozloski
Dan Simonds
Naoko Ishibe(back when she was Melissa's age she was the queen of the roads in the DC road racing scene)I think she even ran the trials a few a times. A local legend on the comeback.
Pat Murphy(last minute addition)

Julie Culley advances to 5000m final

Julie Culley, who some of you know from the D.C. running scene (she trains at American with Matt Centrowitz), had a great race tonight in the 5000m semi-finals. She came in fourth behind Kara Goucher, Jen Rhines, and Arianna Lambie to qualify for Friday's finals. Very exciting!
http://www.usatf.org/events/2008/OlympicTrials-TF/results/P12.asp

ALAS

the ultimate running Warrior, Mike Wardian made a valiant effort but was thwarted by...............

below is an excerpt from a news clip on Wardian's attempt at the treadmill world record.

SundayJune 29, 200812:00 pm - 4:00 pmPacers Running StoreOld Town Fairfax10427 North StreetFairfax, VA 22030Website: www.runpacers. comPhone: 703-537-0630Michael Wardian, 34 of Arlington, VA fell short of both the World Record of fastest the treadmill marathon of 2:21:40 and the World Record for the treadmill 50K.Wardian ran an inspiring 25.9 miles before he was forced to drop out from exhaustion.Wardian ran 2:09:15 through 24 miles (a pace of 5:23 per mile), almost 30 seconds ahead of world record pace.Wardian slowed on the 25th mile running a 5:40 mile, then inexplicitly shut the treadmill off with just over a mile to go. He apparently thought he had finished the 26.2 mile marathon.After being told there was still over a mile to go, Wardian increased the treadmill speed back up to run the last 1.2 miles. At that point, he began to stagger and was having trouble keeping his footing. At 25.9 miles he stopped the treadmill and collapsed. His time at 25.9 miles was 2:22:35. He was .3 miles short of finishing the marathon. The current world treadmill marathon record time of 2:21:40 set by Eric Blake in 2006 was threatened but not beaten.After not being able to complete the marathon, Wardian didn't attempt to continue to run for the 50K treadmill record.

PS....about the race on the 4th

The race for the cure is simply one for the cause. Big money raiser to cure Autism. We(the store) are helping to support the race. In other words, no need to be a speed demon. Heck you can walk it for all I care. So far I have Askey, Justin, I think Melissa is running, too.

I have spread the word wide and far so we will see what transpires.

thanks,

Max

RUN AND MORE

One: I met Big Rob Jarrin, Gier, Jen and Jen and Melissa and and another new comer to the group, who's name is escaping my memory( I apologize), this morning at D-Run for a jog. It was fun but I certainly am feeling the aches and pains now.

Boy, do I miss my youth of only few years. You guys and Gals who are under 34 or so and read this, should live it up now but be wiser than I.

Two: As for a more practical matter, I am wondering if anyone wants to be part of team to run a little 5k in Potomac this July 4th. Its one of the classiest 5ks in the area and raises money for great cause(Cure Autism). I am not running it but have an opportunity to put something together on behalf of the Georgetown Running Company.

If you can do it, it would be much appreciated.

Please let me know within the next 24 hrs if you are game.

thanks

Max

Trials on the TeeVee!

Kind of late notice, but to any of you running junkies that check the blog regularly, Dwyer is coming over to my digs to watch the Olympic Trials on my ridiculous tv. The big dance starts at 7:00 pm so plan on showing up at least a little before that. I live about two blocks from the Rosslyn Metro station across the river the from the store (1575 Colonial Terrace), so just give me a holler on the wireless some time today if you are interested (612-214-0472).

love,

-dylan

Potomac River Running Twilight Festival 4-Miler

Seeing as how I ran a 5k a couple of weeks ago in 110 heat index, 95 should be no problem. Anyone up for this? Let me know and we can meet up.

BACK TO THE BASICS

I am doing a very easy recovery "back into the groove" run this Sunday at Difficult Run. I am meeting a # of different runners who are all running different paces and distances so this equates to an ALL COMERS FUN RUN. Run departs from the parking lot at 8:30am.

If you are coming and want others to know so that they will wait for you, please send me an e-mail directly at max.lockwood@gmail.com or submit a comment. If you need a ride or directions, just ask.

take care

Max

PS. If you come, make sure to bring plenty of water.

Track Workout - tonight

Hey All,

It's a bit last minute, but if any of you are interested, Bain, P. Murphy and I are hitting the track this evening at Bethesda-Chevy Chase High School in downtown Bethesda.

The plan is 3 x 2k/1k @ 10k/5k pace, but that, as always, is subject to change if people have other ideas.

Drop me an email if you want to join: patrickreaves@gmail.com.

BLOG EDICATE AND SUCH

All,

Based on this most recent little debate on who the best marathoner is, etc. I think it might be good to follow some basic protocols regarding how we communicate.

Such as:

Please allow people, whoever they might be, to blog, share their opinion, etc. If you disagree with what someone is saying simply say you disagree and counter with your own thought/opinion. There is no need to get personal or take any of this personally as it is simply a platform to share ideas and running lore, etc. I enjoy some debate and discussion as I think it is healthy and brings about better ideas and allows for more inclusion from a broader audience.

If by some chance you think someone's comment or post is not appropriate, just go and talk to the person offline about it. It is probably not a good idea to speculate about the person's intentions and confront them on the Blog, etc. as this might lead to more harm than good.

We are all reasonable and thoughtful people so this should not be a problem.

Take it easy and stay cool out there.

Max

Sunday Long Run

I plan on doing 16 miles from lock 5 on the towpath at 7am on Sunday. Let me know if you are game.

Saturday Long Run

I need to get my long run done on Saturday this week. Maybe meeting at "the line" for the "Zoo Loop". Any takers?

Bain Birthday

Christopher Conrad Bain turns 31 (I think) tomorrow (6/24). To celebrate, Jarrin and I are heading to "Union Jacks" in downtown Bethesda at 8:30pm on Tuesday...oh yeah, and we are bringing Chris along too. There are pool tables, food and spirits.

Chris and I are also meeting at "The Line" at 6:15pm tomorrow for a run.

Come and join in the celebration of his life, if you can make it. Apologies for the last minute post.


10 fun facts about BAIN that you may not know
1. he has run two 50-mile races
2. he has run over 30 marathons (3 a year x 10 years)
3. he is attempting a marathon in every state and every continent before he dies
4. he recently ran a PR 2:32 at Boston Marathon...in which he has a 7 or 8 year streak (don't quote me on that)
5. he used to meet Chuck Moeser in Sterling, VA every weekday at 6am for runs
6. he like the Atlanta Braves (for some reason)
7. he hails from Richmond, the capital of the Confederacy
8. he eats at Arbys
9. he went to Harvard
10. he chews his shirt while he runs

Photo courtesy of Getty Images

Who Says You Can't Go Home?

This may be my first and last race report ever, so enjoy. This past weekend I went home to Upstate NY to visit family (I didn't get to go for Father's Day last week), get my car inspected (I'm still a NYer), and defend my title in the Vestal XX. This was the 38th running of the race, making it the longest lasting and most historic (and by far the hilliest) race in my hometown.

Last year I ran the race completely alone. 12.4 silent miles up and down the Catskill foothills. I couldn't see anyone behind me for well over half a mile. I finished in 1:13:28, a full 3:32 ahead of the next finisher. In the past my time wouldn't have even warranted a top 10 finish, so I was partially embarrased by claiming the slowest victory in the history of the race.

The champions in the past have almost always gone on to repeat 2, 3, 4, even 5 times. Since this race fit conveniently in my calendar, I wanted to do the same. Not to mention, I wanted to try to post a better time.

Saturday morning I woke up early and drove across the former Valley of Opportunity (like the former race champions, the most talented people in Binghamton have moved on in the past 20 years). I scoped out my competition and there was one tall, fit-looking guy I had not seen before. Other than that, I saw the usual suspects including Fred Bostrom, a man who has run 37-straight Vestal XXs and 26 straight Boston Marathons. Now THAT is something to live up to.

When the gun went off I immediately went to the front to set the pace. Last year nobody went with me, but this year that tall dude latched onto my side. In fact, I was a little concerned at how comfortable he seemed. 3/4 of a mile into the race I introduced myself in an effort to figure out this guy's story. He responded that his name was Shaun Horan and I immediately made connections between that name and numerous race results in the past few months. He had just run a 16:20 5K the week before, and typically dominated the weekly track races in town. I knew he wasn't going anywhere, so at least I wouldn't be lonely again. He stopped just before the mile mark to tie his shoe, and I made a point to not take advantage of that. It was far too early in the race, he would easily catch up to me, and I wanted him to trust me. We went through the first mile in 5:58.

Mile after mile we climbed the hills towards the Pennsylvania border. Despite the ups and downs, we maintained a relatively consistent pace. These hills are tricky in a race like this; they feel easy early in the race, but if you push too hard you're bound to feel them 8 miles later. I started to try to control Shaun's pace. He had not run the course before, so I assumed that he would not try to push those early miles if I kept my cool. We just ran stride-for-stride until we reached the half-way mark. We went through in 37-something, but I wasn't worried. The second half of the race was downhill, and as Shaun was about to find out, much faster.

This is where I decided to make a move. Shortly after the 10K there is a steep 1/4 mile hill to Route 26. I took off up the hill hoping to put a gap on him and keep up the pace on the downhill. There was also a hard left turn at the top of the hill so I could see where he was. I surged and started to hear his breathing become fainter and fainter. As I rounded the corner I only had 4-5 seconds on him. I tried to remember my old coaches' advice and I kept up the hard pace for another two miles. Still, he wouldn't fall any further behind. We had dropped from consistent 6 minute miles to miles of 5:35 and 5:30, granted not a blistering pace, but a reasonable one considering the course ahead. After two miles of this, I conceeded that Shaun was not going to let me go. I began to slow back down to 6 minute miles to allow him to catch up. I planned to conserve my energy for a late charge.

As we passed the 9, 10, and even 11 mile posts he never made a move. He stayed 2-3 strides behind me and let me set the pace. Mile 11-12 is almost completely downhill, and where you lose all the elevation you gained over 11 miles. I started to pick it up here, and finally he mounted a surge. We went through that mile in 5:14. Considering the slope that's not an especially fast time, but there was still a half mile to go and I wanted to make sure I had a few more gears to use. Every step we seemed to get faster until, with about 300 yards to the finish I began to kick. I worried that he would stay a step behind me and come around me at the finish so I made sure to save one more gear. I made the last turn to sprint the final 75 yards not knowing where he was, but thankfully not able to hear him. I crossed the line in 1:12:55 (5:52 pace) and Shaun followed up 11 seconds later.

And, while the subject of shameless self-promotion is on the blog, my hometown newspaper wrote an article about the race. For a few hours I was the lead story in the "Breaking News" section of their website. I'm not sure if that says more about me or about Binghamton...

Splits to come...

IT LOOKS LIKE EVERYONE IS HAVING FUN

On the road to recovery I am in the middle of two week break of running. I have not run a foot since last Saturday. I am doing yoga, active isolated stretching, lifting light weights and rowing.

By doing this, I notice a few things.

One: Running is an addiction albeit a not so bad one. The endorphin rush is second to none. I feel like an addict being slowly weened off of some substance.

Two: Running can really pound the body like nothing else. Rowing and cycling have their issues but they are muscular rather that bone/joint jarring impact ones. So, for the first time in a long time, my legs feel really fresh and many aches and strains are subsiding.

Three: I am enjoying other sports rather than just doing them to support my running.

Four: When I come back I will be better than ever.

PS.

On side note, I noticed that Chris Raabe(who is so quiet I did not know he was running the Grandmas Marathon), ran it in 2:17ish. At the moment, Chris is right up there with Wardian as the best marathoner in our Nation's Capital.

Eugene Oregon...

So who's headed to the 2008 Olympic Track and Field Trials? In a momentary lapse of reason, a few of us this past weekend decided to book our flights to Eugene Oregon (Silverman, myself and Bain is in the process). So far I know the list of confirmed attendees stands at Klim, Jennifer May, Geir Sande Lie, Gabler, Silverman, me and ... (please fill in the blank).

On another note, yesterday a group consisting of Bain, Camacho, Dwyer, Keith, Klim, Silverman and I trekked out to the woods of Frederick MD to engage in a little paintball while also getting in a solid morning run at Gambrill State Park. We were joined by one lonely Pacer (Bert) who managed to somehow get hit with numerous rounds of friendly fire...good times.

- JARRIN

Slow America?

Feel free to read my posting about American running HERE.

GO WILSON

This weekend Wilson makes his way to Duluth, Minnesota to do battle with Grandmas Marathon. After a year of injury and uncertainty he has rebounded back into form and like knight on a quest for the Holly Grail, has departed on yet another quest seeking glory.

I have known Wilson for years and his consistency, steady and friendly demeanor and smile is what sets him apart from the crowd.

Good luck my friend. We will be rooting for you.

Autism Speaks 5k

Does anybody plan on running this race on July 4th? Last year it was called the Cure Autism Now 5k and a few people ran it. There is a team competition, so if a couple people run it, I would be willing to run it as a workout to complete team scoring.

Allen

More Self Promotion...

The day before we ran the 112th Boston Marathon, I photographed the 2008 Women's Olympic Trials that were held in Boston on April 20th. I shot many of the superhuman women we all know and admire including Kastor, Boulet, Russell and (my personal favorite) Ficker.

There are many others including some locals that were participating whom I don't know so please feel free to forward accordingly. Enjoy: http://www.flickr.com/photos/robert_jarrin/sets/.

Self Promotion

You may get a kick out of this video shot for the Running Film Festival...

Fartlek on Thursday

pMURPHY, pREAVES, me and some others (?) are running a fartlek from "The Line" at 6:45pm on Thursday. The workout is TBD, but initial thoughts were 3 minutes on/1 minute off.

Let me know if you plan to make it.

NEXT week there will be a track workout at BCC.

A Morning at Rileys Lock

Intervals tomorrow 7.pm

People, tomorrow I suggest that we meet up at 7 p.m at the GRC.

The session is:
warm up 20-25min
14x2min p1min jog
purpose: not to hard and not to much acid, dont get stiff. Else the purpose is to have fun together!
rundown 15-20min

the session will be done along the canal

ITS TIME TO LISTEN TO MY OWN ADVICE AND COMMON SENSE

AND JUST CHILL

After two years of injury riddled running/jogging in a random manner with zero confidence in my legs, its time to take time off. No point running marathons and 10ks and such with my legs feeling like iron weights.

I went to LHH and for the first time ever, just stopped running mid-race. After a few miles of plodding along with less than 50% leg health, I said to myself, this is silly and walked off the course. No point in hurting one's self because the ego beckons you to keep going.

I think I will take up rowing or kayaking for a bit and let the legs just rebuild themselves.

I hope to come back at some point like the six million dollar man(show from the 80s)

take it easy you all and keep having fun.

Weekend Race Results Wire

I just received word on the wire that BAIN picked up the Silver at a trail half marathon in Richmond.

Dwyer and Philippe ran the Lawyers Have Heart 10k finishing 3rd (32:42) and 4th (32:49) RESPECTIVELY.

Saturday's Run

Can I get a show of hands who might be heading to the run on Saturday morning?

The LHH 10k starts at 8am and it might be nice to start the group run from the LHH finish line so we can cheer on the likes of Jason "The Bearded Lightning" Dwyer and others. We could start the group run from the finish line circa 8:45.

I know a number of folks are heading home/away this weekend to hang out with Dad, so who will be showing up?

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

PS - I was thinking of Riley's Lock on Sunday. 15 miles at 9:00am. Any interest?

INSIGHT MAYBE?

Based on some of my back and forth comments with Mighty Matias, I have come up with some other Maxisms.

We are all different. We have unique strengths and weaknesses. In other words, we are human. There is no right way to have fun or derive pleasure, etc. If you enjoy getting a certain time running a road race or playing poker all night and losing $100000s, then so be it.

There are many stages to you as a person in terms of growth, development, awareness, etc.(CASE IN POINT IS DYLAN) This means you change your ways of looking at life, determining whats important, etc as you move along. The sooner one accepts this and just goes along with the ups and downs of life, the better.

My goal is to enjoy the ride, try to be a nice guy and take in all of the little aspects of living that are easy to ignore and or forget about when one is so focused on their own achievement or goal. I am not saying one or the other is good or bad but merely that when one is so focused on their own thing they are not geared up to be aware of whats going around them so much.

I am sure that if I was only interested in running faster times at races i might have done or do so. However, I enjoy the whole scene so much more. Its the people and locations and the whole package that has attracted me to running. Heck, most of the people on this team, the Moeser's and Hage's and countless others I have become friends with would not be friends, but simply other runners if I was so focused only on winning or my own goal.

Running and all sorts of exercise is a nice and pure way to express one piece of your humanity. But there is so much more. I suppose I would call running, like all sports I have played, a means to an end. I meet great people doing something I like to do. In the end, its the people and seeing them succeed that brings as much satisfaction as me achieving my particular ambition.

I will say this. In my 20's I had more opinions and hard core views. Us Vs them or my way or the highway kind of thing. As I have journeyed along I have lost many of these ways of looking at life. Values and principles are important but more as a means to guide my personal choices as opposed to how I view others, the world, etc.


As for race directing. That was a blast and lots of fun. Going into it I knew I would enjoy it and make it work.

I throw this out there as food for thought and simply because it came to my mind.

Max Sermon

Running in Dubai U.A.E.,...

Dubai is a remarkably developed city that is best described as a concrete mosaic jungle. Lying on the Arabian Gulf of the United Arab Emirates, less than 10% of the U.A.E.'s economy is based on oil and gas, the majority of its wealth generation coming from ambitious real estate projects, trade and financial services. Temperatures while here have hovered in the mid to upper '90's added with humidity that makes it feel like 104+ degrees. Running is non-existent. In the three days that I've been here I haven't seen a single person running in public. This is probably due to a number of reasons: the heat, a lack of open and unencumbered spaces, lots of traffic, metropolitan congestion and cultural shyness. I believe the Islamic culture here is still quite modest as many men dress in traditional clothing covering their heads and bodies and some women dress head to toe except for the face and hands. I can't imagine anyone running in the streets in skimpy shorts either bare-chested or in a sports bra. Thus my running has been confined to the gym pictured below.

Dubai is known for a number of man made wonders including the worlds largest indoor ski resort (Dylan - The snowboarding looked epic and your dreads would have been a hit!), the Burj Dubai (in construction but will be the world's tallest man made structure), the Palm Islands (man made peninsula resembling a palm tree), the Burj Al Arab (famous building resembling a sail boat), along with many man made jetty's and waterways that sprinkle the coastline. Dubai is also known for SHOPPING MALLS and FOOD and AIR CONDITIONING. I do not recommend Dubai for running, but would recommend it for indulgence.

- JARRIN

Lawyers Have Heart

I just registered. Anyone else in it?

Speaking of memories....

A while back I let it slip that I once had dreadlocks. A bunch of you insisted that I post a picture of said hairstyle. It was something of a team tradition that I carried for over a year, this picture is from the 2005 MIAC Track and Field Conference Championships. I can't believe that was only 3 years ago. As awesome of a hairstyle as dreads are, they are very difficult to create and maintain, it requires a certain degree of OCD usually associated with running.

Enjoy, and.......stay hydrated.

love, dylan

MEMORIES AND MORE

Back when I was a mere youth(OK, be quiet Max) I would follow Wilson out on the C&O Canal at mid-day when it was 100 degrees. There was a pack of us. Wilson was rather new to the scene and typically wore a sweatsuit(kidding-- but he usually wore a long sleeve top). Mind you, it was 100 degrees and humid. We were already soaked with sweat after the 2 mile warm up. We then ran what we called "death runs".---(Intense fartlek runs) -- Basically, run until you die. In retrospect, it is quite possible that someone, might easily have died considering the insanity of it all. None the less, it made me a much tougher runner over a short period of time.

I will make one more go of this sort of thing and see if the 0ld body can hang on.

Live each day like its your last.

M

PS. The highlight of my Sunday, aside from the morning run, was picking up a Best of the Bee Gees CD at a yard sale.

Running in London England...

An often forgotten landmark in London is Hampstead Heath. The grounds of the park make up over 790 acres of sprawling green.

The Heath is known for its labyrinth of paved walkways, unpaved trails and myriad of charted and uncharted paths. It also traverses many a gorgeous neighborhood. Most Londoners enjoy the Heath for its outdoor activities as well as for its ponds, playgrounds, sculptures, track/recreational center and the famous Kenwood House.

The Heath contains Parliament Hill, London’s highest point of observation that serves as a summit from where to view areas of interest. The area has an undulating terrain that makes it ideal for trail running and training. To the south it connects to Primrose Hill and from there you can run down towards the extensive canal.

I traveled through London on Saturday after the GRC run; took full advantage of a 14 hour layover to get downtown and run 12 easy miles with some friends. Decent weather: 82 degrees, low humidity and sunshine.

- JARRIN

The Empty Forum...

Hot!

Not to sound like your parents, or Max Lockwood for that matter, but make sure you hydrate this weekend!

The "feels like" temperature could hit 110 degrees and none of us are quite acclimated to the DC humidity yet.

WX REPORT: A BERMUDA HIGH OVER THE WESTERN ATLANTIC THROUGH MONDAY WILLBRING HOT AND HUMID CONDITIONS TO THE REGION ON WEST TO SOUTHWESTWINDS. HIGH TEMPERATURES ACROSS MOST OF NORTHERN AND CENTRALVIRGINIA AS WELL AS THE BALTIMORE AND WASHINGTON METROPOLITANAREAS WILL REACH THE MID AND UPPER 90S EACH DAY. A FEW LOCATIONSMAY REACH 100 DEGREES.THE HOT TEMPERATURES COMBINED WITH HIGH HUMIDITY WILL CAUSE HEATINDICES TO APPROACH 105 DEGREES THIS AFTERNOON. HEAT INDICES MAYAPPROACH 110 DEGREES SUNDAY AND MONDAY.THE COMBINATION OF HOT TEMPERATURES AND HIGH HUMIDITY WILLCOMBINE TO CREATE A SITUATION IN WHICH HEAT ILLNESSES AREPOSSIBLE. SINCE THIS IS THE FIRST PERIOD OF HOT AND HUMID WEATHERTHIS SEASON...MOST AREA RESIDENTS HAVE NOT YET ACCLIMATED TOTHESE CONDITIONS. THAT MAKES HEAT RELATED INJURIES MORE LIKELY.

DIFFICULT RUN RUN ON SUN

I spoke with Jake and he is in agreement that it is OK to meet at 8:30am this Sunday rather than 9am. Its going to be very hot and it might be better to run as early as possible. Furthermore, several of us need to be doing other things by 11 and 12, respectively, so this makes it a little more manageable.

Also, despite the rumor that the water out there is infested with dangerous toxins, there will be an opportunity to jump in a cool pool of stream water after. Moeser, Geir and I cooled off after our last run and it felt good.

Hope to see everyone at the parking lot at 8:30am.

M

GAIT ANALYSIS AND MORE

Robert's photos are excellent for examining people's running Gaits and biomechanics or looking at your own, for that matter. Bain and Moeser, by the look of them, seem to be very efficient. Bain in particular seems to use his arms well to help propel him forward. Ever since I have known Philippe Rolly he has been very efficient, balanced and upright. Wilson has this kind of forward lean where he lurks forward and kind of lopes along. Wardian does not seem to be running as fast he does but he gets the job done. I believe biomechanics are really important and when they are off in anyway, injuries begin to occur. The opposite is true of course in that an injury will throw of one's biomechanics and one's running suffers.


I can tell that my gait is off as I am favoring my right side too much and my arms are wasting too much energy.

As for facial expressions and such....................

Klim has some serious facial expressions going on. Klim, were you pissed, in agony or what? Pat Murphy seems euphoric. Bain seems well, like, Bain.

Anyway, its good to be to get the closeups and do what you will with them.

Georgetown 8K Race video

Sorry for the delay. Apparently it takes google about 3 days to process 10+ minute videos once they have been uploaded. Check out the intensity of the guy finishing at the end of the video. That's my favorite part.

Pictures from the Georgetown Classic 8K

Hey Everyone...

I've posted over 300 pictures I shot last Saturday May 31, at the Georgetown Classic 8K race.

This is my first upload to my brand new flickr premium account and I have granted full access rights for anyone to pull pics and do as they please.

I am not a professional photographer and actually purchased my favorite new weapon (a Nikon D40 SLR) last March prior to my trip to Africa. I'm hooked. And am planning on taking a course in photography to improve upon the work reflected here. When not racing and not traveling, the team can count on me to do some shooting. A big nod to Pete Silverman for the inspiration.

Enjoy.

- JARRIN


http://www.flickr.com/photos/robert_jarrin

Marine Corps Marathon

Someone from the MCM called the store yesterday asking if we were going to be entering a team this year. Anybody interested in representing GRC should call Chris L. @ the store...

Potomac Valley Track Club's all-comers meets

Hi all, three things:

1. I have signed up for the Potomac Valley Track Club's all-comers meets on first coming Sunday. I will either do the 800m or 3000m, depends on how many people that shows up. Any other interested?
More info on: http://www.pvtc.org/outdoor.html

2. Since I have not figured out when you guys have a track session (except Wilson’s Tuesday morning), I am going to the Washington-Lee HS Track tomorrow to train with the DCRR, anybody else interested?
(Copied from homepage) June 4: 8 x 500M at 5K pace. 300M rest. NOTE: Severe T-storms already are predicted for this evening. Please watch Home Page for any announcements with regard to that on Wednesday afternoon.

3. An interesting article in the NYT: Swallow this

Geir

Sunday at Difficult Run

Anyone interested in running at Difficult Run on Sunday?

9am start time...then dip legs in cool, polluted water post-run.

Meet HERE

My birthday run

Read about my 32 mile jaunt on my 32nd birthday (culminating in the GRC 8k!) HERE.

Was great to see so many of you out there and catch-up, albeit briefly. Thanks to Max for organizing the Water St Gym talk with Wardian. I think it went off smashingly.

RACE TO REMEMBER

The Inaugural G-town Classic 8k came and went with success. All of the work and prep paid off as we had approximately 400 runners sign up and around 350 finish. All of this on a day when severe thunderstorms hit the area and threatened to put a damper on the event. This was not to be. NO way. Not on our race. Somewhere around 4:30 the sun appeared and it is was clear the race would be a go.

Logistics were smooth as volunteers and staff worked with positive enthusiasm to make sure water stations, packet pickup and overall race administration was covered.

Aside from the busywork, it was great to see all of the runners out there. There were the usual cast of characters including Philippe Rolly, Chuck (the Orchestrator)Moeser, Klim(who is apparently getting famous for his red hair), Chris(truly silent Bain), Wilson and lots of other familiar faces.

Prior to the race there was a little trouble as a gentleman had a problem with the heat and had to be helped off of the Capital Crescent trail. Yes, it was humid! None the less, we were able to help the man to safety and get prepared for the race.

As the race starting time approached, Luke Merkel was properly set up at the front with his bike and whistle and was ready to lead the charge. Other folks were doing last minute stretching and warm ups, etc.

All during this time I was able to take it all in as I blurted out random pieces of information on the microphone and tried to provide some guidance and structure to the pre-race scene.

With a few seconds to go, I handed the horn to Ben and jumped in so that I could run and see the event first hand. The GO word was yelled out and we were off. Off in the very front I could see the tall and lanky Wilson kind of hopping along with Wardian and the eventual winner, right there. As far as I could tell, the trail was clear as there seemed to be very little, if no, congestion. Yes, it went off well.

When I got done, Ben handed me the mike and I got a chance to encourage people as they pushed across the finish line. Totally cool.

When all was said and done and prizes handed out, etc. We did some clean up and headed over to get some beer and pizza and do some post race chatting.

I could go on forever with various details but I will spare you.

I do, however, want to give shout out and special thanks to Ben Cooke and all of the staff at the store who worked the race. All were positive and helpful. Also, a special thanks goes out to Jay Wind who did lots of behind the scenes work and provided race management expertise that only comes with years of experience.

Laura Turner was also very helpful and thanks to Robert and Peter for taking photos.

Lets make this a tradition that will continue for years to come.

Max