Good Workout Next Saturday

Last year a dozen of us ran the now famous "2 Miles" workout on the Towpath (see old post HERE). I've talked with a few of you about running this again NEXT Saturday, though I propose a slight amendment. Instead of starting at Sycamore Landing Rd, we instead will start at Rileys Lock (a little closer). We will run the 1.5 mile "warm up" loop we usually start with when we run the Riley's 15, then start the workout at mile marker 23. We run "on" for 2 miles until mile marker 21, then "off" for a mile...continue 2/1 until mile marker 12 (or more/less if you so desire). I am going to try and run 10 mile pace for each 2 mile repetition.

We finish the workout at Old Anglers Inn (mile marker 12), 9 miles away, where our cars await us. Add a cooldown and we're looking at 12-14 for a Saturday. Last year we ran 18, but we did it on a Sunday.

I post this now, because it helps to have people commit early. We all need to meet at Old Angler's Inn, then jump in one car (or 2) and head to Riley's. At the end of the run, one person will need to bring the original (sucker) driver back to his/her car at Riley's. It's not too complicated (we've done it before) and it's a great point-to-point workout. Sign up on the calendar (I added it) and/or in comments. If a few women run it, we can start/stop at opposite ends and exchange cars.

This site has accurate mileage on the Towpath. The markers are close, but not dead on.
http://www.rundc.com/Trails/DC/C&OTowpath.html

So, who is in?

Day in the Life of Nate Jenkins

From his blog...

8AM alarm goes off,
8:15 drag butt out of bed, rest of me follows
8:30 eat toast, drink water, check email and facebook, respond to nothing
9:00 morning run (do isometrics and Active stretching before)
10:10 drink chocolate milk or eat yogurt, then make breakfast, usually oatmeal (this morning 1 cup oatmeal, 1/4 cup raisins, 1/4 cup dried cranberries, 1/2 cup frozen blueberry's, 1 1/2 tbs honey, 1 cup milk, I only mention this because it was delicous and the highlight of my day) respond to emails during breakfast -the only mutli tasking I do all day
10:40 shower
11 get in car drive to cambridge for MAT appt.
12 MAT appt.
1:30 drive home from MAT
2:15 get home eat lunch, tuna fish sandwich or baked potato's usually
3:00 go to UML gym to run with guys,
3:30 actually start 3 pm run (wasted time talking waiting for kids and doing isometrics(almost always) and ais(only on days I'm being real motivated) 4:40 drink chocalate milk, if don't have get something out of vending machine with change stolen from gary's desk.
5:00 if motivated take shower, if not just get dressed and walk home
5:15 to 5:45 think about what to eat, check email/ waste time stalking people on facebook and complaining about being hungry.
5:45 finally start making dinner
6:15 eat
6:45 clean up
7:00 check email if not many get right back to letsrun and stalking people on facebook ( i use these two things alternatly to fill my time and make me a less productive memeber of society) 8:00 declare I'm bored and call somebody on the phone. Usually mean to use this time to read but lately instead i just call somebody and only read if they don't answer.
9:00 hungry again have second supper, continue screwing around online and hanging out with roommates
Try to be in bed by 10, more often it drifts to 11. thats about a normal day.

If I don't have MAT I'll either come over to the gym or make a better lunch or read. As you can see I have about the easiest most laid back schedule available to man today. sorry for the spelling mistakes above but i've got to go grocery shopping before I can make dinner tonight and I'm starving.

St. Patrick's 8K

It looks like the GRC will go through binary fission and try to conquer BOTH the DC and Baltimore racing scenes on March 15th. We would like to finalize the team running the St. Patrick's 8K here in DC. Per the GRC race calendar, the following people plan to race the 8K:

Patrick Murphy
Allen Carr
Alex Eversmeyer
Billy Askey

(Sheena Dalhke)

Please express your interest in running this race by next Monday so we can get the team entered. Everyone listed above, please confirm that you still intend to run.

LONG RUN ON SUNDAY

I am looking for a few brave souls to do a long run on sunday with. I want to run for 2hrs and 5 minutes. maybe an extended version of the zoo loop or something over by the store? I am flexible. Only deal is I need to be at work by noon and thus, need to start around 8:15 or so. I will see if I can Wilson out.

this will be a progression run with some surges and down time. this will not be a death run ala chris bain a few weeks ago but something with some challenge.

the legs feel ok and I am strong. however, things are tight. tight/loose/tight and loose is the way I want to manage them on the run.

GRC Track Meet - 2/28

On Saturday, February 28, I am going to run a 5K on the track at a TBD location (tent - Univ of MD). The goal is to PR in a low-profile setting by simply running even pace. I am looking for others to join or to rabbit. I am hoping for a 14:59.

Reaves and Bert have both expressed interest. If he can get support, Reaves is toying with racing a 10K in lieu of a 5K.

If anyone else (reading this blog) wants in, let me know. If you feel like "entering" another event, that is also fine. I'd like to see Diego race an 800m. Sorry...no steeple chase. I posted this on the GRC Calendar. This could be a fun event (weather pending).

Additional details to come...

USATF XC Videos

GRC Races at the 2009 USATF XC Championship from Tow Path on Vimeo.



I'll have to screen this on DVD sometime for the true cinematic experience.

Keep it Going!

Next Up - George Washington Birthday 10K

Saturday, February 14 @ 8:30am

MEN
Sam Blasiak
Jonathan Amato
Matt Ernst
Matias Palavecino
Alex Eversmeyer
Dylan Keith Jesse James Fred

WOMEN
Melissa Tanner
Caroline White
Sheena Dahlke

Send corrections to me.

Let's keep the good racing going! I am going to watch/support and then head over to the Store for a run post-race (circa 10am). Let me know if you want to join.

Thanks for the support!!

Thanks to all the GRCers and friends who came out to support us this weekend at the USA XC Championships! Thanks, especially, to Jarrin and Bain for setting up base camp many many hours before the start of the race. Appropriately, the photo gallery of the men's race on the USATF website features Ernst, Melissa, Bain, Lindsey, Shannon, SMoney, and Sam cheering on Meb:

Photo Credit: Mike Scott, USATF.org

The photo gallery also has a nice shot of Jake:

Photo Credit: Mike Scott, USATF.org

USATF Action Shots...

After technical difficulties I've finally been able to upload some 650+ shots of the team in action at yesterdays USATF National Cross Country Championships. They can be found in the following photo set in my Flickr account:

http://www.flickr.com/photos/robert_jarrin/sets/72157613464911611/

I have a number of personal favorites which I'll profile in my own blog later this week. For now, these few have caught my eye.


Also, in the following picture you'll see the lead pack around the 1K mark with Olympians Meb, Torres and FAM in the forefront...and to their left charging down the hill chasing strong is Jake KLIM.


- JARRIN

Team Champions!

(photo credit: JARRIN)

Are YOU a Mudder?

0757 HRS - GRC Base Camp (see post below) established 50 yards from race start, JARRIN reports.

MORE: JARRIN "forgets" to buy beer and requests others bring libations. JARRIN did purchase gatorade, water and snacks.

WEATHER: 30 DEGREES...AND RISING TO 54 DEGREES. SUNNY.

FIRST RACE AT 9AM.

MORE: CAROLINE WHITE, RUNNING TODAY FOR USAF, COULD SECURE TRIP TO IVORY COAST (AFRICA) IF SHE IS TOP 5 MILITARY. RESULTS...COMING SOON...

After the party it's the after party...

If things wind down at Rio Grande, Melissa and I will be hosting an after party at our place. We have tons of beer, vodka and the biggest bottle of wine ever. PLEASE drink our wine. R. Kelly will be there (in my closet).

Our address is:

4500 Avondale Street, Apartment 4

Bethesda, MD

It's two blocks north (?) of the Bethesda Metro

GRC USATF Base Camp

As a sponsor of the USATF, the GRC scored a special parking permit for the above vehicle at tomorrow's USATF Cross Country Championships (THANK YOU MAX LOCKWOOD). This does not guarantee we will have a spot near the race course. As a result, Silent Thunder Bain and I are planning to establish the GRC Base Camp as early as 7:00am tomorrow morning in order to secure an optimal spot. Best case scenario: we're able to park somewhere near the race course. Worst case scenario: we're forced to park at Shady Grove.

What this means for YOU: If we are able to park near the course, the GRC Base Camp vehicle will be manned for most of the day (minus Women's and Men's Open races) and packed with oranges, bananas, PB&J/bread, cookies, chips, bottled water, Gatorade and BEER. If we are unable to park near base camp, my car will be stuffed with the above food items rotting away somewhere near the Shady Grove Metro, most definitely unmanned. In either event feel free to call me/us once you're in the area to rendezvous (305.240.0490).

Good luck to those racing...

- JARRIN

PS:

Saturday, February 7, 2009 - Schedule of Races USATF Cross Country Championships
9:00 a.m.	Community 4 km
9:45	Masters Women's 8 km
10:45	Masters Men's 8 km
11:45	Junior Women's 6 km
12:30 p.m.	Junior Men's 8 km
1:15	Open Women's 8 km
2:00	Open Men's 12 km

USATF XC Preview

TRACKSHARK preview HERE

LetsRun preview HERE

Also, I intercepted the following in an EYES ONLY Cable...

"Ice is gone...We chipped away this weekend and warm temps thawed the grounds quickly. We will most likely use the original configuration of the course back in Nov. The hill could possibly be muddy but I am planning to put a real thin coat of sand to help with traction. Looks like we will have good weather on Sat."

This intel is 1 day old and does not take into affect weather during the past 24 hours.

Ready for YOUR Close Up?

Per Max, the USATF media department is heading to the Chevy Chase Store on Thursday night (7PM) to film the weekly run (in addition to the "meet and greet" on Friday evening). It'd be great to get as many bodies as possible to participate in this run. Attendance various during the cold, dark winter, but hopefully this will drum up support. Perhaps someone in charge of the "Meet-Up" site can send a "blast" to all the people on that list?

THE RUN AND YOU AND NATIONAL PARKS

What I love most about running is its simple, basic and raw.

This AM i woke up to phones ringing, e-mails, complaints, neighbors, barking dogs and more. I was a little overwhelmed and there were too many thoughts flowing through the brain and I said enough!

I looked into the corner and spied my red shorts and an old pair of Brooks and said "its time to go" Soon I was out the door and into the wind and snow. I had no idea what the weather would be like before heading out and did not care.

The wind was hitting me square in the face and I ran harder. I ran right into Rock creek park where I attacked snow covered hills with reckless abandon.

I ran and ran and jogged and moved and grooved. Soon, I found myself confronted by a pack of deer. There must have been 5 of them. How beautiful and serene I thought to myself.

I spent 11 years working for the National Park Service. Now I know why. Its one of the best treasures this country has going for it. It protects what is best which is RAW AND SIMPLE BEAUTY.

Somehow I ended up running home. I felt good and refreshed.

Bring on the day

GW Parkway 10 Miler

If anyone is interested in running this race please contact me offline. The organizers have pumped up the prize purse and are attempting to get some good (local) Americans for the race. If you're interested you will need to meet their TBD time standards. http://www.gwparkwayclassic.com/

Note - the race falls on the same day as PIKES PEEK (4/26).

FAM AND JENKINS VISIT CHEVY CHASE

Speaking of USATF, Saucony sponsored athletes, Anthony Famiglietti and Nate Jenkins are racing on Sat and will be visiting our CC store from 6-8pm this Friday the 6th, to sign autographs and talk about their running.

There will be some light refreshments served.

Participants will also receive a 25% discount off apparel and shoes.

Please spread the word and let me know if you have any questions

M

TIME TO ORGANIZE: USATF

Ok, what's the story for USATF this Saturday?

Who's coming, going, walking, running, snapping, rolling and getting blitzed? It's not enough that we all know it's happening - we need to act like a TEAM, rally the troops, organize the ranks and get this thing moving around our athletes to ensure they perform well.

Parking is going to be "severely limited" and they will be instituting a shuttle service. Details can be found here: http://www.usatf.org/events/2009/USAXCChampionships/athleteInfo/course.asp.

I'm planning on driving up there and shooting the event.

But who else is planning to attend?

For the athletes, what would they like?

What will they need?

Do they need rides to the event?

How about their gear, their food, spouses, etc.?

So with that said - let the thread begin...

(For general information, look below)

http://www.usatf.org/events/2009/USAXCChampionships/athleteInfo/

- JARRIN

RUNNING NERD WORLD

I was running with my buddy Owen Washburn yesterday. He is training for the Austin Marathon. Good runner.

I enjoy running with Owen becuase he puts running in context and provides some objective analysis of the whole running craze. Since he freely admits to being a running nerd who, like many of us, is obsessive compulsive about the whole activity, talking about it in this context is easy for him.

In any case, we did a long run yesterday and spoke at length about the whole running culture, Let's Run, the obsession with PRs, the rationale behind running one's self into the ground, Once a Runner, and many other intersting facets of the RUNNING WORLD.

There are many ways of spinning this and providing one does not take any of this to heart or too seriously, there might be money to be made.

Just think of all of the sitcoms, movies and media creations that have come about from other sports such as football, baseball, hocky, and even golf.

FYI--I ran 2 hrs and 9 minutes total yesterday. I have been running 5 days per week. Running 5 days allows my legs to recover and makes the long/hard runs easier.

Peace out

Wednesday Workout

I am running 3x1600m (800m rest) @ 5k pace at B-CC on Wednesday @ 6:30pm.

All are welcome to join for all/part of the workout. Others at the track might be doing something different.

GRC USATF XC Team

The GRC is sending two teams to do battle against some of the biggest names in running next Saturday at the USATF Cross Country Championships in Derwood, Md. For most of us (including me) this will be the biggest cross country race of our lives. There are at least 3 Olympians in the race including Ritz, Fam and Torres not to mention all stars like Nate Jenkins, Fernando Cabada, MCM winner Andrew Dumm, Max King, Ed Moran, Sean Quigley, Luke Watson and Bret Schoolmeester to name just a few. The complete roster (updated every hour) is here.

The GRC is a sponsor and will be having an after party. The store might have other plans up their sleeves as well. Max has further details.

Hoping YOU will come so that we can drum up a huge cheering section...we are going to need it!

GRC's two teams include:

TEAM A
Patrick Reaves
Jake Klim
Kyle Smits
Sam Blasiak
Patrick Hughes
Billy Askey

TEAM B
Nate Timm
Patrick Murphy
Alex Eversmeyer
Jesse Keith

ROWING FOR RUNNERS

All

I have long been an advocate of indoor rowing. I have used an erg(concept 2 ergometer) as a cross trainer for years.

Next Thursday, Feb the 5th, the Georgetown Running Company and Concept 2 are partnering up to put on a ROWING FOR RUNNERS seminar at our Chevy Chase store.

Angela Hart is a local elite rower and indoor rowing instructor for Concept 2 will be on hand to lead the effort. She is also a runner.

She will be talking about the proper form to use, the benefits of rowing as cross training and will answer questions people have.

We will have 4 ergs at the store so that people can be taught the proper rowing form by Angela.

This is once in a lifetime opportunity to get some first rate instruction on how to row and have a good give and take discussion with a very well respected instructor and expert on the subject.

TIME is 6:30-8:30PM Feb the 5th and place is as noted, the CC store at 4461 Willard ave in Chevy Chase.

If interested, please shoot me an e-mail at Max.lockwood@gmail. com or e-mail the CC store at ChevyChase@therunningcompany.net.

thanks

Weekend Run Change

We still plan to meet at 10am on Saturday for a workout at Derwood. It could be brutal. If the course is ridiculous (frozen shoe foot prints that double as ankle twisters) me may opt for an alternative once we arrive. We should at least go there and try it though.

Others are meeting 9am at the Store tomorrow.

On Sunday, per the weather and trail conditions, we'll meet at THE LINE instead. This way we have the option of running trails or, if the trails are nasty, Beach Drive (no car traffic). 10am. I think the Towpath and most running trails are going to be pot-marked with icy footprints, black ice and snow.

GRC Makes Front Cover of MCRRC Newsletter

Way to be Christian Cross Country Camacho Quatro C

FDA Peanut Butter Product Recall...

I just read how our esteemed Melissa Tanner may have fallen victim to the recent salmonella outbreak associated to certain peanut butter, peanut paste and peanut ingredients in common food products.

In an effort to help our masses, I have pasted below a live link to the official US FDA (Food and Drug Administration) web page that lists all peanut product recalls and also has a convenient search feature. The list is quite comprehensive and includes products you may not suspect like cake, cookies, ice cream, etc.

http://www.accessdata.fda.gov/scripts/peanutbutterrecall/index.cfm

The main FDA information page on the salmonella outbreak contains wide ranging information on topics such as reporting a complaint, news updates, as well as information on salmonella itself and can be found here: http://www.fda.gov/oc/opacom/hottopics/salmonellatyph.html

Please take a moment to check if any peanut related food items in your possession are on the recall list - it could save you unnecessary illness.

- JARRIN

Weekend Runs

On Saturday a few of us will be doing a final workout at the USATF course in Derwood at 10:00am. There will also be a run from the store on M Street at 9:00am.

On Sunday we're meeting at RILEY'S LOCK for a trail run up the Greenway Trail at 10:00am. We usually run 8 up and 8 back and then add on along the Towpath. This is similar to the run we did at Difficult Run a couple weeks ago, though it won't be as muddy (I think) or as hilly.

THE SUNDAY RUN IS SUBJECT TO CHANGE IF IT IS TOO MUDDY AND THE TRAIL DEEMED "UN-RUNNABLE" (i.e. - too muddy and therefor counter intuitive for a solid run). Check back.

As always all are encouraged and welcome.

Wednesday Workout at B-CC

What are people planning on running for the workout tomorrow, or is it still up for debate?

Shamrock 5K

The SHAMROCK 5K is a super fast, USATF certified race in Baltimore. It's definitely a PR course. Last year I went through the first mile in 4:32...and I was in 5th place!! They cap the race at 4,000 and it fills up very quickly. It's run in the afternoon just before a huge parade. After the race we drink Guinness and whiskey without shame.

I am sending my form in TODAY via Active. Prices go up $5 after Saturday and usually it fills to capacity shortly thereafter.

Also, there is team competition. I think this is new this year. Please write "Georgetown Running Company" on your entry form if you plan to do this race. So far it looks like Hughes, Bain, Reaves, Double C and Melissa have expessed interested.

MAIL
http://www.charmcityrun.com/registration/shamrock5k_reg.html

ONLINE
http://www.active.com/page/Event_Details.htm?event_id=1659129&assetId=12127576-0601-4850-a174-04b50d339e13

NO RAIL ON THE TRAIL 10k

All,

OUR CHEVY CHASE STORE IS PUTTING ON A RACE ON MARCH 7th enitled NO RAIL ON THE TRAIL. Its a 1ok. We are working in concert with the Save the Trail coalition in Bethesda to help in their effort to prevent the development of a rail line adjacent to the beloved Capital Crescent Trail.

What would Chris Bain do if his run along the trail was disturbed?

Check out the website and register!

http://www.therunningcompany.net/norailonthetrail10k.html

Singlets Needed

I am in need of 3 or 4 of the NEW GRC singlets for use at the USATF XC race next weekend (2/7). We will have 11 athletes competing on two separate teams, but a few of the guys need to borrow a singlet.

If you are not racing and have a singlet that I can borrow please let me know. I will then get it distributed. I will make sure it gets back to you...and I'll even make sure it gets washed. Thanks.

FYI - in other XC news, there is a post-race party following the event. Details are below...

Join fellow participants at the official post-race party (presented by the Georgetown Running Company) at Uncle Julio's from 4:00-6:00 p.m. on Saturday, February 7, 2009. Uncle Julio's is located .3 miles from the headquarters hotel (Courtyard Gaithersburg Washingtonian Center). Each athlete will receive one drink ticket. Appetizers will be available.

Uncle Julio's
231 Rio Boulevard
Gaithersburg, MD 20878
240.632.2150

Long Run Question

After missing the running group on Saturday because I forgot to turn on my alarm, I decided to go out and do my first long run in my marathon training plan. I did 17-down the Mt. Vernon Trail, over the 14th St. Bridge, along the river to Rock Creek, then up Rock Creek to Tilden, over to the trails, down the trails and back to my place in Courthouse. I ran 2:15 for the 17 miles.

I averaged 7:30 for the first 9 miles but slowed down to 8:30 pace for the final 8 miles. Now some of the slowdown was due to some big hills in and coming out of Rock Creek, but I did lose energy during the second half of my run.

Should I be using goo or some sort of energy supplement on these runs? I'm thinking that it would have helped me after about 90 minutes into the run. When is the best time to take a goo packet? An hour in? 90 minutes in?

Thanks

Jonathan

FINAL: SATURDAY @ 9:00AM - M STREET

SAT RUN

All,

First and foremost,

I really enjoy running with the group on Saturdays. Its the only time I can run with everyone during the week.

For good or for worse, I need to do the run at 830am. I open the store at 10am and cannot run then.

Also, we do not want to have too many runners lingering about much past 1030am as the store begins to pick up and we need to focus on business. Our g-town store is our busiest location and we need it cleared for business.

I am not upset but rather disappointed as I will not be able to do either of the weekends runs since the Sunday run is at 10am.

As for tomorrow and every Sat, I will be at the store to open up for the National Marathon training program at 8am and then will do a run at 830am with whomever will join me.

As for the 10am run, people can leave their belongings in the back. However, post run, I would appreciate it if you socialize at a local coffee house or such.

Not trying to be a dictator but just point out some time constraint issues I am facing as well as basic store management protocol.

M

Weekend Runs

TONIGHT, 6:15PM - B-CC
Track workout...followed by a trip to Rock Bottom Brewery. Do it!

SATURDAY, 9AM - M STREET - AMENDED!!!
Per the poll, it appears as if we'll be meeting at the store at 10am for the remainder of the winter. This allows for some extra sleep and more importantly for the mercury to rise a bit more. Route TBD.

SUNDAY, 10AM - EDWARDS FERRY
This is a "slam dunk" place to do long runs. The "Dual Ferries" Loop is 10 miles and we usually do it twice. It is entirely on natural terrain (half on the Towpath and half on a dirt road). Often times we run it as a group for one loop before adding on (whether it is another loop or an out and back). Directions are on the "where we run" link. It's a hike, but well worth it. Come even if you don't plan to run 20. We will probably hit up "the 'bux" afterwards.

Boston is CLOSED

Registration is closed for the 2009 Boston Marathon.

The Boston Marathon does not have a waiting list, late registration on race weekend, or race day registration. The names of all official entrants are published on the B.A.A. web site.

Please note that bib numbers are not transferrable. Those attempting to transfer their bib numbers, as well as those in receipt of a transferred entry, will be disqualified.

The Boston Athletic Association thanks you for your cooperation.

The 114th Boston Marathon will be run on Monday, April 19, 2010; tentatively, applications will begin to be accepted in September 2009.

ITS ALL MENTAL

For the first time in several years, my legs feel normal. I have been running when I can. No watch, no thinking, no analysis of running and my body, no massage people or therapists, or doctors.

I am too busy and focused on other matters. When I was running my best, running was an afterthought and done to compliment my overall life.

Once it became an all too powerful center of life it became less fun, i did too much of it and eventually, got injured.

Life lesson taken in and digested.

Max's little journey

Workout

No workout tonight...but that is not to say you "can't" workout!

We may hold the workout on Friday instead.

CHANGE/A DREAM/PROGRESS AND AN EXPERIMENT CALLED AMERICA

The last few days have been strange, to say the least.

I came to DC 10 years ago as a younger idealist. I got a job at the National Park Service headquarters working in a program to help economically disadvantaged youth learn job skills and get jobs in the conservation arena. This was a program heavily supported by the Clinton administration. It was a collaborative venture between the Department of the Interior and the Department of Labor.

This was a great job and gave me insight and exposure to an initiative that given breathing room, can succeed to improve the lives of the less fortunate.

Kids that normally might get shut out of the game were given an opportunity to acquire important vocational skills making them more marketable for the world they would soon enter into.

When Clinton left, Bush was elected and 9/11 happened. The world, the state of idealism and the direction of our country changed. Perhaps it changed out of necessity, perhaps not. History will judge whether this be the case.

Somewhere within this time period the program lost support and momentum.

I left and went into other worlds. Running took up some of the void and became a passion.

Monday morning(MLK day) as I was driving to meet the guys for a run, I listened to Martin Luther King Jr on the radio. He was making a sermon right before he was killed. He was talking about helping out sanitation workers who were on strike in Memphis. He was trying to communicate the value of helping others over self. His passion and ability to communicate moved millions.

As he spoke it dawned on me that without Martin Luther King Jr. there would most likely not be a Barack Obama.

King and others made sacrifices so that others might reach their potential.

For you folks in your mid-late 20s, Barack presents an avenue for you to express your ideas and and ensure that the future is brighter. Your age group, more than any other, got him elected.

He is your floor general and I really believe will define your generation.



run strong

Workouts

I've started posting upcoming workouts and group runs (in a different color) on the calendar. I don't want to get too far ahead of myself, but I (personally) think it's a good idea to write down workouts well in advance so that I can craft my schedule around them. Many of us are training for different distances, but can meet half way when it comes to workout distance/pace.

If you have an idea for a workout feel free to throw it up on the calendar.

PARTY

YO

I am all for this Ball. However, I am working manana and will not have lots of time to buy food and drink. With this being said, please bring what you want to consume. What I can provide is an open space, some music and being situated close to the action.

Tomorrow we are kicking off the inauguration with a 9am run from the store. We will jog along the parameters of the security area and pay tribute. After the run, we will be serving some hot chocolate and having bagels at the store.

M

GRC BALL

A few of us have bandied about the idea of a GRC Inaugural Ball tomorrow night at the Georgetown store around 8. It's perfect for those of us who have been forced to turn down invitations to the more fancy, pretentious affairs. Please post a reply so that we know how many might be interested. Gentlemen would be encouraged to wear ties, ladies dresses.

Marathon Recommendations

I'm looking to run my first marathon in May after I finish with classes. Right now I am looking at Pittsburgh (where my brother lives) or Frederick on May 3rd. I'm also thinking about Eugene, which is also on May 3rd. Some buddies of mine from undergraduate organize and direct the Eugene marathon. The big hurdle there is expense-I will be going to a bachelor party in March in Vegas and a wedding in Green Bay in May so I don't know how much extra fundage I will have for another cross country plane ticket plus hotel.

I have three goals for this marathon. Main Goal: Qualify for Boston in 2010. I will be 35 then, so that means running 3:15. Secondary goal: Run 3:10. Ultimate goal: Run 3:00.

I'm wondering if anyone has any thoughts or experiences with the above marathons, or could recommend another one that I should run.

Thanks

Jonathan

INAUGURATION RUN AND CELEBRATE WITH THE RUNNNING COMPANY

The Georgetown Running Company is hosting a run to celebrate the Inauguration of the new president. The run will have to be in sync with the security measures already in place. With this being said, the run will start at the G-town store at 3401 M st in Georgetown at 9am and make its way to as close to the parameter of the Inauguration security. It will be an easy affair in order to take in the occasion and pay our respects.

The run will end back at the store. For the duration of the day, the store will air the Inauguration on TV and celebrate the day by serving light refreshments and drinks.

If you have any questions, please call 202-337-8626.

Summer & Fall

In an effort to project where GRC can put its resources, I started adding months (and races) to the GRC Race Calendar. I know it's not even spring, but my guess is that many of you have an "idea" on what BIG races you want to do. Take a look over the next week and start adding your names, races or additional weeks to the calendar. I'd like to find out (in advance) which of these races have team competition and, in turn, team race fees. I understand none of this is etched in stone. Thanks.

Weekend Runs

Saturday - 8:30am at the Georgetown Store. A reliable source indicates there will be bagels and hot chocolate after the run.

Sunday - there is talk about running the Greenway Trail which starts (or ends?) at Riley's Lock. The Greenway trail is an out-and-back cross country-style trail that meanders alongside Seneca Creek from the Potomac River to Derwood, Md. Rough map is here. It is quite beautiful, especially this time of year. You're well protected from the wind. We'll likely run 14 or so on the trail and then add on by finishing up on the C&O Canal via Violettes (sic) Lock. 10am. Starbucks after the run.

Monday - assuming people have it off, does anyone want to run on MLK day? Maybe "The Line" for an easy 12 miles or so? Any other thoughts?

Tuesday - it'd be fun to do a run through The Mall on Innauguration Day. Though, I don't even know if I have that day off yet.

EARLY AM RUNS

A group of people meet at 16th and Newton in the hood at 630am. We have for the last few days and will do so tomorrow. We run for an hr or so. Good run and we see different sites and go to different areas of the city.

So far the group consists of Pat M, Pat H and Max. Not sure who else lives around the Morgan, Columbia Heights, Mt. Pleasant area, etc. If you do and lurk on this blog and want to run, show up and have fun.

M

Track Workout?

Hey, i didnt even know i could post in here...

I wanted to know if any of you guys is going to hit the track this week (hopefully you didnt do it today). It seems that on Saturday, while slipping I twisted my knee, and right now Im totally lame, but Id like to go to B-CC High School if I'm better tomorrow.

By the way, damned Derwood Course.
I'm so happy I'm not running in February.
Ill be there though, with a chair and a bucket of popcorn, right on that downhill curve. Ice on the ground, 200 people and 6 loops. Its gonna be cool, I hope some random guy forgets the spikes.

Thanks anyway,

diego

ART (active release techniques)

Can anyone recommend an ART-certified doc/trainer/therapist in the DC area? I'm having tightness issues with my right leg, specifically in the region where I had a stress fracture last year (yikes). I appreciate any leads.

Boston Team

Any other men out there running Boston this year? I want to put together a men's team. We need at least three and I know of three so far: Ernst, Jarrin, and me. Ideally, we would have some more depth, especially since Jarrin probably shouldn't run it (according to a recent poll). If you're still undecided, be aware that it may fill up soon. Please post a comment here or add yourself to the race calendar.

MONEY SIGHTING

Before there was anybody on this team, there was Steve(right on the)Money. For those that do not know, Steve Money is a great marathoner who can run 2:30 when on his game. I met him about 5 years ago at the Washington Running Club Sunday runs.

I saw him trucking up conneticut ave the other day with a determined look in his eyes. So, it appears, he is back to running.

Where We Run

PMurphy created the "Where We Run" links for the sidebar. This should include a map/directions to most (if not all?) of the places we regularly meet to run. If there are others you want to include, let me know and I can add them.

WRR Fall Rankings

GRCers in RED


MEN
Pl Name Age Hometown
1 Abebe, Abiyot**** 21 Silver Spring, MD
2 Hallinan, Steve** 22 Washington, DC
3 Cheromei, David* 29 Lynchburg, VA
4 Alemu, Dagne* 27 Silver Spring, MD
5 Hawkins, Jaron* 25 Frostburg, MD
6 Christian, Will* 25 Norfolk, VA
7 Crane, Steven* 27 Arlington, VA
8 Komen, Wilson 30 Washington, DC
9 Brigham, Nate 25 Washington, DC
10 Barresi, Matt 25 Falls Church, VA
11 Nigussie, Denjene 24 Potomac, MD
12 Rodriguez, Bert*** 29 Arlington, VA
13 Sisay, Ezkyas*** 19 Burke, VA
14 Mance, Steve 24 Alexandria, VA
15 Alton, Guy* 24 Richmond, VA
16 Outaleb, Mouhcine* 30 Baltimore, MD
17 Wardian, Michael 34 Arlington, VA
18 Smits, Kyle 29 Baltimore, MD
19 Renjifo, Carlos 25 Columbia, MD
20 Carroll, Ryan**** 26 Portsmouth, VA
21 Chaffee, Cary 24 Richmond, VA
22 Macadie, Patrick 25 Washington, DC
23 Fahey, Timothy 34 Alexandria, VA
24 McGuire, Pat 26 Charlottesville, VA
25 Eversmeyer, Alex* 27 Gaithersburg, MD
26 Pierret, Derrin* 23 Williamsburg, VA
27 Angell, David* 32 Blue Ridge, VA
28 Fritzius, Justin*6 23 Purcellville, VA
29 Molz, Jon* 22 Richmond, VA
30 Tarantino, William** 25 Gloucester Point, VA
31 Tepovich, Danny* 29 Virginia Beach, VA
32 Anderson, Scott 34 Washington, DC
33 Bray, Derryn* 24 Poquoson, VA
34 Blasiak, Sam 28 Falls Church, VA
35 Pugsley, Ray 39 Potomac Falls, VA
36 Silverman, Peter** 24 Washington, DC
37 Reaves, Patrick 23 Silver Spring, MD
38 Morris, Tim 36 Richmond, VA
39 Kartalia, Steve* 43 Westminster, MD
40 Stickley, Mark 46 Winchester, VA
41 Fortin, Matt** 24 Annapolis, MD
42 Wetzel, JJ 23 Charlottesville, VA
43 Straughn, Matt* 31 Glenn Dale, MD
44 Wright, Andres 41 Frederick, MD
45 Shaeffer, Chris 24 Purcellville, VA
46 Miller, David* 25 Leesburg, VA
47 Schaefer, Tim* 30 Gaithersburg, MD
48 Piggott, John 43 Williamsburg, VA
49 Church, Aaron 33 South Riding, VA
50 Saunders, Richard* 20 Richmond, VA
51 Loper, Shawn* 30 Bel Air, MD
52 Butler, Lewis 24 Richmond, VA

WOMEN
Pl Name Age Hometown
1 Gebre, Belainesh* 20 Burke, VA
2 Desta, Alemgena**** 27 Silver Spring, MD
3 Mandefro, Hirut** 23 Silver Spring, MD
4 Akbar, Samia** 26 Oak Hill, VA
5 Ko, Phebe** 25 Baltimore, MD
6 Fenster, Cate** 37 Bethesda, MD
7 Tanner, Melissa** 27 Bethesda, MD
8 Manero, Lauren 27 Alexandria, VA
9 High, Renee** 27 Virginia Beach, VA
10 Orlova, Elena*** 38 Gaithersburg, MD
11 Mejdoub, Malika 26 Baltimore, MD
12 Delelecha, Yihunish 27 Washington, DC
13 Baker, Amy 24 Manassas, VA
14 Harvey, Alisa 43 Manassas, VA
15 Fallon-Wallace, Barbara 34 Alexandria, VA
16 Rudd, Julia* 25 Herndon, VA
17 Knize, Elizabeth** 26 Midlothian, VA
18 Saunders, Shannon 24 Forest, VA
19 Van Cleef, Aidan** 23 Chesapeake, VA
20 Nelson, Martha* 27 Chevy Chase, MD
21 Knickman, Denise** 40 Baltimore, MD
22 Swain, Erin 26 Arlington, VA
23 Nemmers, Erica 36 Herndon, VA
24 Jefferson, Laurel* 23 Bethesda, MD
25 Cunningham, Michelle 33 Centreville, VA
26 Davison, Mary** 36 Bristow, VA
27 Markowicz, Kristi** 38 Newport News, VA
28 Rodgers, Jilane* 24 Washington, DC
29 Cairns, Hilary 38 Washington, DC
30 Stick, Sherry* 30 Sykesville, MD
31 Fitzgerald, Jenny 29 Montclair, VA
32 Harburg, Michelle 26 Washington, DC
33 Conley, Carrie 34 Gainesville, VA
34 Uhl, Alice** 33 Fincastle, VA
35 Korbel, Faith 29 Washington, DC
36 Menk, Josephine* 47 Montpelier, VA
37 Swarts, Heidi* 34 Baltimore, MD
38 Pugsley, Cathy 39 Potomac Falls, VA
39 Smith, Julia* 40 Tappahannock, VA
40 Villani, Leisa* 50 Virginia Beach, VA
41 Kirby, Samantha 40 Arlington, VA
42 Oleynik, Anya 20 Gaithersburg, MD
43 Pak, Colleen 38 Virginia Beach, VA
44 Tripp, Ann 22 Fredericksburg, VA
45 Schrank, Brenda* 36 Winchester, VA
46 Foley, Linda 46 Oak Hill, VA
47 Russell, Danielle* 44 Ashburn, VA
48 Taylor, Kelley 23 Virginia Beach, VA
49 Perotti, Ofelia 52 Alexandria, VA
50 Sheppard, Rosalind 41 Bowie, MD
51 Freres, Anita* 43 Reston, VA
52 Schwab, Jessica** 26 Mechanisville, MD
53 DeFrancesco, Molly* 28 Suffolk, VA
54 Gauvin, Dionis** 34 Alexandria, VA
55 Tiernan, Amanda* 30 Gaithersburg, MD
56 Braner, Elyse 24 Washington, DC
57 Shannon, Laura** 46 Williamsburg, VA
58 Versendaal, Kendra 28 Alexandria, VA
59 Ramos, Laura* 29 Bethesda, MD
60 Flick, Ashley 27 South Riding, VA
61 Wilkerson, Pat* 49 Columbia , MD
62 Christopher, Mary 24 Washington, DC
63 Parks, Rebecca 20 Reisterstown, MD

SUNDAY RUN AND MORE

I would like to do a long run on Sunday. However, I need to start at 8am. Does anyone have to get one in early? If so, let me know and we can arrange a place to meet.


ALSO.......

If anyone is coming to the store on Sat for the run, please come early(8am). A Reebok Athlete named Lindsey Gallo will be there to lead a run and talk to people about running.

Weekend Runs

A number of us have expressed interest in running workouts at the USATF XC course in Derwood. In an effort to maintain a Sunday long run, we're going to hold a handful of these workouts on Saturdays.

So, this SATURDAY we're meeting at the Derwood course at 9am for the first of these workouts. We'll run an on/off for 5-6 laps (2k) and get a feel for the course. Nothing too crazy.

On SUNDAY a few of us are meeting at Difficult Run at 10am. We'll be doing a 16 mile loop. Some are running longer...and I am sure there is a loop for those running shorter.

RSVP if you plan on coming so we don't roll off without you.

Wednesday Night Workout

Bethesda-Chevy Chase High School at 6:45pm on January 7
Tentative Plan is subject to change - 10x600m @5k pace

New Year Health Check-Up

Thought I'd post and see what kind of physical shape everyone, yes, even Jarrin, is in at the start of 2009. So, post your name and your conditions (liver problems OK is you feel you can talk about them...) and lets all see how everyone else is doing. Oh, so no one gets left out...you can post your mental shape. Happy New Year.

STORIES/SERVICE/PURPOSE AND THE RUNNING SHOP

For the last few days I have had some interesting experiences working at the Running Shop. I enjoy talking to people about running/life and more.

Yesterday, or maybe the day before, I had the privilege of talking to a young West Point officer who had spent the last 4 years of his life in Iraq leading a platoon on the front lines. He was between Pat Reaves and Jake's age. A young, handsome well spoken guy who seemed to be as humble as they come. When I found out his occupation I asked him some questions about what his experience was like. Without elaborating too much here and regardless of what your opinion of the war might be, this gent was polite, honest and seemed very much committed to the ideal of service.

When all was said and done he assured me he was just glad to be back home and be able to run without being shot at.

Later on during the same day, another young man came in. He seemed to be about the same age. We began to talk about shoes and running and somehow the conversation went towards his occupation and how running might be an asset to his life. After some time, he communicated that he did not like his job/life, etc too much and wanted to go to business school to make lots of $$$$. I asked him if he knew what made him happy. He said he was not sure but that making lots of $$$$ seemed like the reasonable path to take.

Interesting if you compare the state of existence of the two young men I spoke with. One just came back from Iraq where his life was on the line everyday. He had no choice about his assignment. He is now back in the states. When I asked him what would make him happy, what he wanted to do as a civilian, he said go for an easy/safe run. Regardless, he seemed very much appreciative of the very fact that we was just living and in the States.

The other gent seemed unhappy with his current state and seemed to think that going on to another self oriented goal would quench whatever ailment or dissatisfied bone gnaws at him.

I am not sure how either young man's plight will end.

I am thankful I am alive and can run.

Both baught shoes.

When you like what you do and find purpose in it, the money might come but you will be happy and fulfilled, which, is more valuable than money.

Cougar Run

Reaves, Bain, and I are planning to do a long run at Greenbelt Park on Sunday at 10.

Some of you may remember this run from August, when Reaves introduced us to his favorite college stomping grounds - a place where he learned to live in harmony with the Cougar. Unfortunately for our friend Jarrin, the Cougar was on the prowl and looking to strike. After that eventful run, a survelince video from the Univ. of Maryland caught the Cougar on tape, where it was determined to be nothing more than a large ferral cat.

All are welcome to join us Sunday morning for this long run. It consists of several loops of a 6 mile trail so everyone can trim or extend this run as necessary. Here are directions to the parking lot where we will meet.

SAT RUN

There will be a Saturday run tomorrow. 830AM. All are welcome.

Once a Runner Article

My HS teammate Marc Tracy has an article on slate.com about once a runner. (Link)

A quote from his article is quote of the day on www.letsrun.com

LOVE TO RUN/INTELLIGENCE/RESPECT AND A NEW YEAR

As I ran along with mighty Chris Bain and the RED FOX on some 14 mile run yesterday(the longest and hardest run I have done in 4 months, many thoughts popped into the head. At first, I was thinking that I was nuts to run this much today and for the first time ever, I actually had some doubt at to whether I was in good enough shape to run so long.

The only tactic I could hope to use was my mouth. I decided I would try to talk the whole time in order to keep the pace down and even use the old bathroom break drill a few times. For the most part it worked until the two young bucks took off over the last 3 miles or so. I thought, during this time, to give chase but thought better of it and simply stayed content to move along with the old Lockwood shuffle. I was perfectly happy to simply mozy on at a reasonable pace and enjoy the beautiful weather.

The last year and really, the last two years have been terrible for me in terms of running. Injury after injury. Granted, none of them have been like Jarrin's that have put me on the shelf for months but just little nicks and chips in the armour to make running less fun.

Like Jarrin, I took a journey during this time to visit specialists and others to help me cure my ailments. Because I was so interested in getting fixed I listened to what the specialists said and tried their remedies for a bit. For the most part they partially worked and more or less served as band aids or temporary fixes.

In retrospect, when my body started to feel beat up I should have simply taken a month off and gone to Jamaica and lived on a beach and enjoyed the good life. This would have provided a nice break from the mental and physical addiction of running. As all of you know, the sport can be all encompassing to the point where it dominates your very existence.

This is all water the under the bridge now. The legs are feeling better and a new year awaits.

Respecting the body means letting it live an easy and harmonious existence as well as making it do things it was not really meant to do.

I ran an easy 9 or 10 miles with Bill Askey this morning. We talked about Football and random things.

Bring on 09

RUN ON NEW YEARS DAY

Rather than try and plan anything elaborate or run in some ultra sleep deprived state, i am running from the G-town Store on New Years day at 10am. Nothing too dangerous. Just a 70 minute run to celebrate the new year.

all paces/all abilities and so on are welcome


peace out and be safe out there!

Max

Year in Review

As 2008 comes to a close, here is a look back at some of the many successes the GRC has had this year. With the help of a few others, I’ve listed the accolades below in (roughly) sequential order.

CHERRY BLOSSOM - Caroline White, Jake Klim, Laura Turner and Melissa Tanner all finish in the top 25. PRs by Patrick Reaves, Patrick Murphy, Billy Askey and others. GRC Men finish second in team competition.

BOSTON MARATHON - GRC Men (Reaves, Bain, Klim) place 4th out of 45 as a team at the "Boston Marathon". Top 5 (also including Patrick Murphy, Jason Dwyer) all run 2:36 or better. GRC the only team with three (let alone five) runners to finish within five minutes of each other. Solid performances by Jarrin, Max, and Ernst as well.

FREDERICK MARATHON - Melissa Tanner wins with a time of 2:56:17

The success of the inaugural GEORGETOWN CLASSIC 8K ~ 356 finishers.

GRANDMA’S MARATHON - Chris Raabe is the 13th fastest men's marathoner in 2008 with a 2:17:35

BAYSHORE MARATHON - a sub 2:50 marathon, and PR, by Robert JARRIN (2:49:19)

ANNAPOLIS 10 MILER - Patrick Reaves repeats as the Champion

Peter "Towpath" Silverman wins inaugural RUN GEEK RUN 8K and the SOMERSET 8K. Patrick Murphy and Dyaln Keith follow up in second and third at Run Geek Run, Caroline White second (?) female as GRC wins team title.

BALTIMORE MARATHON - the return of Wilson Komen! 2:22:40!

MARINE CORPS MARATHON - Melisa Tanner wins bronze at "Marine Corps Marathon" running a 5 minute PR of 2:51. GRC Team (Reaves, Timm, Tanner) wins top honors

PHILADELPHIA MARATHON - Matt Ernst PRs with a 3:07

Philippe Rolly wins the NORTH FACE CHALLENE 50 MILER

Domination of GRC at the JINGLE ALL THE WAY 10K. Two teams sweep team awards, Five GRC women in top six.

The first GRC Christmas Party!

The success of the “GRC Media Team” ~ Peter Silverman (camera/editing), Dylan Keith (correspondent) and Robert Jarrin (photos)

The arrival of the NEW singlets!

Last, but not least, the addition of the following new members:
Chris Bain, Patrick Hughes, Alex Eversmeyer, Caroline White, Lindsey Jerdonik, Robert JARRIN, Sam Blasiak, Sheena Dahlke, Johnathan Amato, Diego Miralles, Geir Sølve Sande Lie, Shannon O’Neill…like an acceptance speech, I am likely forgetting a few. If I've forgotten you, I do apologize.

How did YOU do this year? Please feel free to add additional attributes AND please list off your personal 2008 bests along with races where you PR’d.

Thanks Ben, Max, Allen, Sheena, Zach, Chris, Gene and everyone else at both GRC stores for your support!

Auld Lang Syne. Here is to 2009!

New Years Eve Run

New Years Eve DAY Run

8:00am WEDNESDAY @ "The Line"

The "Zoo Loop"

Please RSVP

So far - me, Bain, Max...others?

Track Workout Tuesday

Klim, Bain, and I are meeting at Bethesda-Chevy Chase HS at 6:45pm on Tuesday for a track workout. We plan to run 800m repeats. All are welcome.

A NEW YEAR IS UPON US AND......

I have purchased a new red shirt and red tights to run with.

As for running, I want to do a new year's day run. I am willing to meet at the g-town store, great falls, etc. Please post a comment if interested.


As for whether Jarrin should run Boston, that is a hard question to answer. I have read some of his blog posts over the last few months and something deep inside his inner soul is or has made him borderline obsessive compulsive about working out and overcoming his injuries.

Though i have made reference to my injuries and battles with them, I am not nearly as diligent as Mr. Robert in terms of doing the PT and going to the gym for hrs upon hrs. If this work has indeed paid off, then it shall serve as a model for all.

RUN BOSTON JARRIN---I will run it with you and we can suffer together.

take care and happy holidays

Falmouth Road Race

This is super early, but I know some people like to plan vacation time well in advance...

I plan to trek to Cape Cod again next August for the Falmouth Road Race. The FRR is a 7 mile race run on the western end of Cape Cod. It's a classic in the mold of Cherry Blossom, Bix, Boilermaker and Peachtree. Meb was the top American last year. They cap the amount of runners due to logistics etc and registration typically starts (and ends quickly!) in May. You have plenty of time to decide whether you want to do it, but all are welcome to crash at my pad for a few days; engage in some water sports, drink O'Douls, go clamming and of course run/race. It would be great to get a good squad of GRC singlets at this "away meet". I think the FRR is my favorite race course; majestic views of the ocean, undulating hills and great crowd support. Matt Ernst ran it last year, as did Mike Fleg, Scott Munro and Michelle Sikes.

It also could be a fun road trip (Dylan?) and we would likely need to take only a day or two off for work. All this can be determined later, but below is a tentative schedule (I think 8/9 will be the date):

Friday/Saturday - arrive
Sunday, August 9 - Race Day...post-race party at my house or Matt Ernst's house (Matt - can we have a beach party at your house?)
Monday, August 10 - head home

Does this interest anyone? See the website below for more information.

http://www.falmouthroadrace.com/

Last minute time change: Sunday, 8am @ "The Line"

I was going to run from the line at 10am but am now joining an 8am group.

RUN ON SUN AT 8AM

I am meeting at the Staples on M st at 8am on Sun for a run. Staples is right next to the store.

If you want to come you can store your stuff at the store. Max

RUN ON SAT

It is supposed to be warm tomorrow so come out and run. I will open the store at 8isham for those in town who want to run and chat.

I am thinking 10 miles as run/speak pace.

USATF XC Champs

If you plan to run the USATF XC Championships, you MUST sign up to be a member of USATF by Friday 1/16. Upon signing up, please e-mail me your name (that you signed up with) and you membership number. Please do this SOONEST.

I will, in turn, sign us up as a team the next day (1/17). Thanks.

BOSTON/THE CHARLES RIVER AND LIFE

THIS CHRISTMAS DAY MORNING I AWOKE TO 40 degree temps in my hometown of Cambridge, MA. Even though I always tell people I am from Boston I really grew up in the next town over, Cambridge. I grew up on a little street called Inman street, basically between Harvard Square and MIT. All of my friends and neighbors I grew up with were either "wicked smart" or just plain "wicked". None the less, I am still around to tell about such things.

I spent the first 29 years of my existence on earth in the this area.

This morning as I battled a fierce wind on the Charles River during my 90 minute run so many memories and thoughts flowed through the mind. As I ran I looked over towards Beacon Hill and remembered that I spent one whole year working that neighborhood as a US Park Ranger where I was tasked with managing and overseeing a small National Historic Site called the Black Heritage Trail. This trail commemorates the history of the region's first free African American community and their accomplishments. If my memory serves me right Massachusetts was the second colony/state to outlaw slavery, the first being Pennsylvania. One of my jobs was to stand out in front of the Robert Gould Shaw Memorial on State street and talk to tourists about the famed 54th Regiment, the first African American fighting unit commissioned by the North to do battle in the Civil War. The film Glory is about this unit.

Later during the run I recalled working as Park Ranger on the Freedom Trail where I was tasked with talking to the public about the origins of the American Revolution and some of the early philosophical thought behind our great US constitution. I remember giving talks at "the Cradle of Liberty", Faneuil Hall about the famed Sons of Liberty and their exploits. My stint as US Park Ranger gave fuel to my idealistic side as it provided me with insight into the greatness of this country and why one must never take the freedoms and opportunities we have been blessed with for granted.

As I battled the wind on the run i remembered countless times as a little kid riding my BMX out on the Charles and meandering in and out between all of the 'dorky runners' and thinking to myself, what weirdos.

Life goes by fast and running is but a reflection

Happy Holidays, Merry Christmas and so on

M

Christmas Day run

I am planning on getting in an easy 5 mile run at RCP tomorrow. The plan is to head down towards the valley and get on the golf course trail (the course is closed Christmas Day so you don't have to worry about getting smacked with a golf ball). Interested parties should meet at 12 noon at the parking lot adjacent St. John's college high school. See map:

View Larger Map

LADIES NIGHT FASHION SHOW

Last night the Chevy Chase store hosted Ladies Night, a fashion show focused on women's winter running apparel. There were a host of vendors and businesses there to promote fitness and their goods. All in all it was a nice success. Good turnout and pleasant holiday cheer in abundance.

Various celebraties decided to crash the party including Alan Webb. I had an opportunity to speak with him about training. I was pleasantly surprised to hear that he considers the DC area to be one of the best running areas in the country in terms of providing quality training. He loves Difficult Run, in particular. I will see if he will come out on a run with the GRC gang one of these days.

Thanks to Lauren, Allen and Sheena for working as a team to make the show happen.

Happy Holidays

Be careful out there...runner attacked near Key Bridge.

ARLINGTON, Va. -- A man was attacked while jogging near the Key Bridge and the GW Parkway Thursday morning.

He had just run off the bridge into Virginia and accessed the bike path on the south side of the bridge when he was hit with a bottle several times on the back of his head.

The victim was treated and released from an area hospital.

The attacker took the man's iPod, $80 and two credit cards.

The attacker was a white man of medium build in his mid-to-late 30s. He had curly brown-gray hair. He may be homeless, Park Police said.

Sunday Run @ the line

PR and I are planning to meet up for a long run on Sunday at "The Line" (here) at 10 AM. Please post a comment if you plan to join.

RUNNING ON THE MILL

Even though I was sort of injured at a Thanksgiving day race I have been able to run on the Treadmill for long periods with relative ease and comfort. Not sure why

Ran for 2hrs on the Mill and discussed macro economics with a buddy who works at an investment firm on K st. He is ultra smart and is convinced horrific things will happen before our country rights itself. He is already buying a house in the country to retreat to.

None the less, I hope he is wrong as I love running on the Mill. Its borderline surreal. I feel sort of like a caged in animal with lots of creature comforts around me.

Upon conclusion of the run, i stretched and did some interesting hip strengthening work that has really helped the hamstring and glute muscles. I can even touch the toes with ease now.

When all else seems out of whack there is always the run to retreat to.

peace out

RUNNING/TO/FAT CATS AND CHICKENS ROOSTING

First and foremost I have always been a firm proponent of DOING THE RIGHT THING and secondly, that chickens will come home to roost or what comes around goes around, etc.

As I did a 97 minute run on the treadmill today I watched ESPN shows that seemed intent on making Terrel Owens seem like the second coming of Hitler and then switched to Wolf Blitzer talking to people about the Armageddon surrounding our economic state.

I have always admired Owens for his football prowess and brilliant athletic ability. Yes, he acts selfish, yes, he has personality flaws and you know what, we all do. So what. He sells tickets and makes owners wealthy and gives the fans something to talk about. He does not beat people up, shoot himself and or others and is a pretty gutsy ball player to boot. Plus, his antics make me laugh.

As for Wolf Blitzer and the onslaught of negativity surrounding our economic state, it is what it is due to greed and poor management and oversight of our financial institutions. Many people saw this coming years ago. Many top level economists predicted such a state would slam us. Either nobody listened or they were too busy buying things they could not afford, playing on MY SPACE and or, lending institutions ignored common lending practices in order to get a quick buck. Its probably a combination of all of the aforementioned and more. Bottom line is this is happening for a legitimate reason and we will have to handle it as mature and responsible citizens and this means handling it head on.

You can absorbe all of this and more during a 90 minute treadmill session so yes, life is indeed interesting.

A day in the life of a runner

Thursday Happy Hour

If any of you are interested myself, some GRCers and some other random people are meeting on Thursday for a Christmas-themed Happy Hour. Details below...

THURSDAY at 6:00 at Chef Geoff's downtown, just off Penn Ave. on 14th or
13th St. (I think?). We'll stay there long enough for everyone to get a
cheap 'uge brew or two and half-price burger, then set out for a
Kringle-mingle around the White House around 8 where we will see the White House Christmas Tree. SLAM DUNK!

The Man is Begging People to Buy Stuff

Seriously, did I see 0% - 0.25% target rate? Geeez, if you've ever thought of buying a house/condo/property NOW is the time to do it.

"Be fearful when others are greedy. Be greedy when others are fearful." - Warren Buffett

Don't be scurrred.

CB10M Online Registration CLOSED

Yikes!

Prepare yourselves