ITU Triathlon in DC - OLYMPIANS ON DISPLAY

This SUNDAY - Washington DC is hosting the only N. American stop on the Dextro Energy Triathlon ITU World Championship Series--there are 8 of these races in 2009 and it is the highest level of triathlon--for the 10k run, the winning men run around 30 min and 34 for the women. This is the style of triathlon racing that is spectator friendly (there is drafting on the bike).

The 40k bike and 10k run courses are in downtown DC--8 loops of the bike and 4 loops of the run. Course map here 

men start at 9:10 and the women are at 11:45--the race takes roughly 1:50 for the men and 2 hrs for the women... also Matias is racing in the age group race earlier in the am.  GO MATIAS!  check it out!

Beijing's gold and silver medalist are racing:

the top 4 men's finishers are racing, as well

THE CHAMPION

As I sit at the Georgetown Store upon closing, I look out the window and see runners and memories present themselves.

Some time ago, when I was bored or looking for another challenge, I met the guys from the Running Company. Somehow we clicked and such. I ran with them and found it challenging and fun.

It was Wilson, who in 2005, turned me on to competitive running. Until then, I never took running seriously. Maybe a three time a week fitness endeavor.

Well, to make a long story short, I enjoyed Wilson's easy going personality and willingness to take all of the runners out on long training runs. I remember running all across town after work in champion sweat shorts and trail running shoes. We would meet at the store and just run.

Wilson told me his story of coming from Kenya to run. We have heard this tale in some form or another many times. Many Kenyans and Ethiopians try to make their talents pay off here in the states.

Most of these athletes enjoy limited success and return home. Some of them win a big race and bring their earnings back to their home and live well.

Wilson is unique in that he has found a way to run at a high level, work full time at a running store and develop a coaching program.

This is all the more impressive considering he came here with little money or support. He came on a journey, like many. Some succeed and some do not.

For those who look at this blog imagine just taking off at a young age with a dream, to a foreign land. Think of the trial and various ups and downs.

I enjoy the human story and learning the plights of us all. It's what make us unique and interesting.

I have worked with Wilson on a daily basis now for some time. We make what seems like 10000 trips up and down the treacherous gtown steps every day. This alone, zaps the precious energy from the legs. There is no lunch breaks or areas to sit and enjoy leisure time. Its a on-your feet-all the time job.

There is no pedestal to put Wilson or anyone on but rather, just respect for another person's journey.

Wilson and Chris(his training partner) are running the Grandma's marathon this weekend seeking to do the best they are able.

Wish them luck

UPDATE: 9:30am Start Time Tomorrow

Per Max, Team in Training is meeting at the Store and we need to slide the start time back a half hour. I suggest everyone get to the store at 9:15 so we can roll out as soon as we are able. It could be warm.

ORDERING IN BULK...MATHEMATICS

Piecemeal Gatorade:
52 weeks in a year, average of one 32 fluid oz bottle of gatorade at a cost of $1.00 (a very conservatively low estimate).

Total Annual Gatorade Expenses = 52 x $1.00 = $52 per year for a total of 13 gallons or $4/gallon

Bulk Gatorade Powder:
1/2 a 32 pack case of Glacier Freeze or 16 packs of dry gatorade powder, each makes 2.5 gallons, total cost is $57.50.

Total Annual Gatorade Expenses = 57.5 / (16 x 2.5) = $1.44/gallon x 13 = $18.69 per year

someone(s) want to split a case of gatorade with me?

love,

-Dylan

Ragnarok Approaches, Repent!

In ancient Norse mythology Ragnarok is the day of reckoning when the old world is engulfed in water and the good gods battle the bad gods and most of them die off including that poor trickster Loki. In modern times we have something similar called the Ragnar Relay, it is a team relay race where our team of good gods and goddesses battle the evil ones from Cumberland MD to Washington DC and are then engulfed in water......the Potomac.....if your into that sort of thing. It is a straight shot run through the night with two vehicles switching off, each member does 3 legs of around 5-8 miles. We need 12 people though, so I am opening up the floodgates, post in the comments if you are interested in a little fall fun the week after the Philly Distance Run.

More Info:
Cached Page - because the link from the main page wasn't working before.
Main Page: www.ragnarrelay.com/

-Odin

Sunday: Duel Ferries

...but there will be no snow...

On Sunday, Reaves and I are running the fabled DUEL FERRIES run. Duel Ferries (sic) is a GRC classic in the tradition of Riley's Lock and Difficult Run. We start from Edward's Ferry and proceed north along the shaded towpath until we hit White's Ferry (5 miles). From here we dip south and run back along River Road - a lonely dirt road peppered with the occasional farm hand and/or pick-up truck. After another 5 miles we end up back where we started...then we do it again for a total of 20 miles. This is a great run to do in the summer because the aforementioned towpath (50% of the run) is shaded and we can get a much needed hydration break half way through. There are also bathrooms along the route. Aside from the remaining 1.5 miles, the River Road section is NOT shaded.

The more we have, the merrier we'll be. Those who don't want to run 20 can run the 10 mile loop once and add on along the towpath.

Some fun facts about DUEL FERRIES:

1. It was here that the Esquire, Robert JARRIN, became, as PMurphy, noted "a real runner"
2. Bain once broke both me and Reaves here
3. I once broke Reaves here
4. Reaves once broke me here
5. Reaves and I once broke Bain here
6. Matias once wept here

It should be fun. Let me know if you plan to attend.

Spring Cleaning

I am cleaning up the GRC roster and seeing who is still on board. We've added and lost a few people and I am trying to wrap my head around it all and see who has what.

Can each of you PLEASE email me and let me know if you have:

1. a (new) GRC singlet - the white one
2. black pants
3. GRC top - black, blue or navy? If you have more than one, please let me know that also.

Thanks.

Hello everyone

Hello everyone, my name is Chris Sloane and I live in North Potomac. I am looking foward to being a part of the team. I train and race consistently and my main focus is on the Marathon. I am training for the Marine Corps Marathon this fall. I am looking foward to meeting some of you guys at some of the upcoming group runs. This Saturday I have a race(the Baltimore 10 Miler) so I won't be able to make the group run that day, but the following Saturday would be fine. Looking foward to meeting everybody soon.

I also have a blog here: http://chrissloanestraininglog.blogspot.com/

Bain wins trail half-marathon...!

So much for easing into things: news reports state Silent Thunder Bain dominated XC trail half-marathon in Richmond, VA for the W; O'Neil places 4th in 10K.

Story developing...

- JARRIN

NCAA TRACK ON NOW! CBS

Sports Orthopedist

Can anyone recommend a good sports-focused orthopedist? My co-worker is looking for one. Thanks!

Saturday Run

For those not running the race on Saturday, I am going to meet Dickson and Dirk at the GRC Store at 9am (earlier if it appears to be too hot) for a long run. Let me know...

FATHER'S DAY 8K

THERE WILL BE A RACE ON FATHER'S DAY CALLED THE FATHER'S DAY 8k. ITS A GTOWN RACE. We need help getting the word out. Its going to be Sunday the 21st in the evening(630). Its going to celebrate all of the dad's in the world who don't get enough credit.

There is going to be prizes and fun second to none.

Its on the Capital Crescent Trail across from the Gtown store. If you want to help out and volunteer, let me know.

the race registration site is http://therunningcompany.net/

Max

Lawyers Have Heart 10k

GRC friend and teammate Robert Jarrin is living proof that lawyers DO, in fact, have abundant heart. Forgive me if I'm overlooking any other GRC lawyers.

With that in mind, is there any interest in running or racing the Lawyers Have Heart 10k this Saturday morning?

The start of the race is just a couple of blocks from the store in Georgetown, and the store has about 5 entries for the race have a if you want to put a team together for it. I'm planning on using it as a tempo run in place of running the normal Saturday morning store run, and it's a good opportunity for an early summer tune-up or fitness check.

Murphy, Billy and I are in so far. Do any of you want to grab the last two entries? Post below in the comments section or drop me an email if you're interested! We're hoping to get the roster finalized for tomorrow because race registration closes on Wednesday.

Sunday Run - "The Line" @ 9am

A few of us are meeting at THE LINE tomorrow at 9am. 10-12 miles.

RUN ON SATURDAY AND OBAMA IN CAIRO

We are doing the usual run from the store at 9am on Sat. I would like to get going as close to 9 as possible so please try and get there at 8:45. This will not be a Klim/Reave survival of the fittest run but something more pedestrian. Maybe 10-12 miles at moderate pace.( I promise)

NOTEWORTHY EVENT: President Obama's speech from Cairo today was one of the most fascinating speeches I have heard on middle east policy from a US president, ever.

SOMETIMES RUNNING IS JUST ABOUT WAKING UP

Today I woke up at 530am. I would not normally do this unless I was planning on meeting people to run. I woke up, put on some public enemy, made some kind of energy potion, and proceeded to put on a cotton running company shirt and some basketball shorts. I went to move my car and discovered the always good natured Patrick Murphy reading the paper on the corner. I parked and we went running. It was one of the quiet runs where all I heard was Murphy's breathing when we ran up hills. We ran in rock creek and then hit conn ave where we bolted up and down hills and back towards adams morgan and home.

A fun run before 8am is a good way to start the day.

Greenbelt Park - Saturday

Any interest in a long run in Greenbelt Park on Saturday morning? 9:00?

For those of you who haven't run there before, it's a shaded six-mile loop all on soft trails. Klim and I are in for three loops...anyone else?

Directions are linked on the right column. Post here if you're game for it!

Lake Frank

I am going to run an afternoon run at Lake Frank in Rockville...probably around 4pm. Just trying to get in an easy 10 or so since I ran long yesterday. Lake Frank is a "hidden gem" - lots of cool trails and wildlife.

Let me know if you'd like to join.

Live from New York it's...

...Saturday Morning!

The Return of Macalester's Dylan Keith

1:12:20 for 13.1 in NYC this morning

MORE:
JARRIN - 1:23:30
Shannon - 1:30 PR!

Bain watched in silence

Log Run Warriors

I know most of us are in the recovery/slow build-up/coming out of injury mode, but I wanted to start a conversation about weekend long runs this summer. As we all know, summers in DC suck...simply put. Though as we also know, getting these long runs in is so much easier with company. I've spoken with some of you individually, but I wanted to try and get a schedule down as to when we should do these runs and where. I like to travel out and run in the shade, but others might not be "into" that. I also know we all have our time preferences. 9am seems like a doable start time. I am certainly willing to meet in the middle on any of these. There are a ton of different options around DC. Also, I want to keep my Sunday run between 15-20...ideally consistently 18+ after I get in shape. Later, I'd like to incorporate marathon-pace stretches.

So who is in?

We have 3-4 Patricks
A Billy and a Dylan
A Towpath
Dickson
Bain (later)
JARRIN
Sam
Others?
Lurkers who are reading this site?
Newbies?

Saturday Run

Again, I will be running long on Saturday instead of Sunday (per the party on Saturday night).

GRC Store at 9am. Hoping to get in 15-18.

Caroline

The lovely Caroline White departs for Colorado tomorrow, but she will be at Union Jack's in Bethesda tonight from 8-10 signing autographs and posing for pictures. LTO, LJ, and I will be doing our best to make sure things get out of hand and she misses her flight. Stop by to say "see you later" (not good-bye).

Saturday

I am running from the GRC at 9am on Saturday. Anyone else interested?

FLASH

Shannon O'Neill finishes 4th at Delaware Marathon in 3:12:37...

MORE: Lindsey Jerdonek, debuting as a professional, finishes 8th in BIG triathlon action in Columbia...Swim 1.5k * Bike 41k * Run 10k

SHOUT OUT: Baltimore buddy Ryan McGrath finishes 32nd in tri

MORE: Ernst drinks weight in Budweiser

DEVELOPING...

Sunday Run

JARRIN, PMurphy, Dylan, Billy and I are meeting at DIFFICULT RUN Sunday at 10am.

Post below if you want to join.

INJURY PREVENTION AND MAINTENANCE FOR RUNNERS CLINIC

All,

please come to the following at the Georgetown RunCo tomorrow

Injury Prevention and Maintenance for Runners

Presented by Matt Garet, DPT, CSCS

Physical Therapist, Clinic Director

Professional SportsCare & Rehab

Learn more about treatments and prevention of common injuries, including:

-Anterior Knee Pain/Patellofemoral Pain Syndrome

-Sprains/Strains

-Shin Splints

-Ankle Sprains

-IT Band Syndrome

Saturday, May 16th

12:00 pm – 2:00 pm

Georgetown Running Company

3401 M St. NW

Washington, DC 20007

This Weekend Runs

Anybody have any plans for group runs this Sat. or Sun.?

M&M/ROCK STAR LOVE AND RELAPSE

Not to beat a dead horse but I was running on the treadmill again and happened to catch the new M&M tune, Rock Star Love again. Nice tune as the rapper supreme has not lost his way with the tongue. When I first moved to DC back in 99 or so I dated a woman who had a photographic memory and could rap the real slim shady word for word. We used to hang out at some cool dance club on U st(before it was trendy). Somewhere along the way M&M lost his way and was out of the spotlight for a bit. He has returned with some gusto.

I judge a person's character and strength not by how they ascend to the thrown of greatness but rather, how they climb out of a pot hole they have fallen into.

I am not sure the reason for my fixation with M as he certainly is not angel and has many undesirable qualities. Perhaps its his story of rising from poverty and a dysfunctional family situation to achieve some success that is worthy of praise. Who knows.

As for running, it is what it is, a regular companion throughout the journey of life.

A Week Without a Post

Sunday Run

I was thinking of hitting Riley's Lock or The Line...easy 14-15ish at 10am.

Any interest?

"Da Burgh" Race Report

Dave's and my feeble, hobbling steps into our apartment this afternoon marked our triumphant homecoming as the fastest married couple in the 2009 Pittsburgh Marathon (as far as we know anyhow...). It's been a long time coming, but I actually had a marathon I am proud of: 2:54:22 for 5th. Dave ran a shining PR of 2:36:22 for 6th.

Sooo... starting with the context.

Course: You can't spit in Pittsburgh without hitting a hill. Needless to say, the entire course rolled. The middle three miles (12-15) were ENTIRELY up hill, with a fairly steep grade heading into the half. I'd say it's on par with Boston in terms of difficulty (the Beantown hills are far less frequent but a little steeper).

Training: My training has been less than solid for this race (due primarily to the welcomed distractions of increased job responsibility, a new home purchase, applying to grad school, married life...). My average mileage for 2009 thus far is 48 mpw; that's low, even for me. It's also been nearly a month since I've completed a workout due to extreme allergies and asthma.

Taking all of the above into account, my goals for this race were more subjective than objective; I just wanted to run a solid effort. Hopped up on allergy meds (despite damp 50 degree weather and low pollen counts), I stepped on the line on Saturday determined to be very conservative from the start. That proved pretty easy; I settled into a very comfortable 6:30 pace and generally enjoyed the scenery and crowd support for the first half of the race. I was frankly surprised at how good I felt.

P. Murph ran the steepest point of the hills with me (having already run it with Dave...God Bless you Pat!) and, after crossing the halfway point in just under 1:27, I was feeling remarkably confident. I passed three women before the 15 mile mark. Now in 6th place and still feeling pretty good, I looked up for the next woman and the first money spot. (After all, we need all the help we can get to finance the aforementioned home purchase and grad school tuition).

Around 18, I started to feel the rolling terrain in my hips and feet. By 19 miles, I realized that the spotty preparation was taking it's toll and I went into survival mode. One foot in front of the other; the faster I went, the sooner I could stop. Luckily, the course was hard on everyone and I plodded past another woman heading up a long hill at mile 20. Okay... I was in the money; time to hold on.

I can honestly say I don't remember much of the last 10k, except for Pat's late race report that Dave was in 5th (and hunting down 4th). That alone kept me running (wait... was I still running?) through the fog. Forty-five minutes felt like an eternity.

My mother-in-law had (at my request) written my name down the side of both arms before the race. The downtown crowds' personalized shouts were the ONLY thing that pulled me towards the finish line in the last 2 miles. As they pitied the agonized look on my face, my uncontrolled and choppy stride, and my spaghetti arms, I could feel the masses willing me forward. Ten meters before the finish line, I blacked out and staggered sideways (this is according to my in-laws). Regaining my senses, I somehow surged forward and collapsed over the finish line.

There are pictures of me walking beyond the finish line, but I only remember waking up in a stretcher. That's always a bit alarming, but I was surprised at how fast I recovered. Grateful that my asthma demons were at bay and that I actually finished, I was sitting up and gulping Powerade by the time that Dave found me. He told me the agonizing story of how he was passed in the final mile by the eventual 5th place finisher. It took 3 EatNPark smiley face cookies, a banana, and two bottles of Powerade, but I eventually recovered enough to soothe my panicked in-laws.

I am still in "never again" mode when it comes to the marathon, but who knows.... The next few years might make for some tough training as I tackle a full time job and part time grad school. For now, mission accomplished: a race of which I can be proud and the extra boost from being married to one very fast man!

Frederick Marathon Race Report

Sunday morning I lined up to compete in my first marathon. I’d talked to people about what to expect, and read about the experience, but I really didn’t know how it would turn out.

While talking to people, one thing everybody told me was not to go out too fast. I’ve heard you should try to negative split, that the race is a 20 mile jog followed by a 6 mile run, and that you can’t go out too slow. My first goal is to run 3:15, my second goal is 3:10, and my ultimate goal is 3:00-6:53 pace.

So I go out in 6:33. That gets me a little nervous-I suddenly get visions of a nightmare last 6 miles. But I’m feeling great-it doesn’t seem like I am running that hard at all. I settle down a bit on the second mile and go through in 6:51. The first mile must just have been adrenaline.

Soon I come up to the first water station. Now I’ve taken water on my long training runs, but I’ve used a belt with squeeze bottles. I’ve never tried to run and drink from a Dixie cup before. I proceed to get half of the contents of the cup on my singlet, a quarter of it in my mouth, and toss the rest aside. This would be a common occurrence at future water stops.

As it turned out, the fact that I spilled liquid all over me like a drunken fratboy tossing back cheap pitchers of Busch did not really matter. I wasn’t going to stay dry anyway. The second 2/3s of the race was run in a steady rain. It didn’t really bother me and the temperatures were actually good running weather-mid 50s or so.

I run the first 15 miles or so at a fairly even pace-around 6:50 a mile over slightly rolling hills. I’m running relaxed and am still on target for 3:00 with 11 miles to go. I also discover that miles in a marathon come and go quickly, but there are a lot of them. Since the field is not huge, I’m running pretty much by myself after the half-marathon people finish up. I pass a guy at mile 14.5 or so but otherwise I am alone except for a couple of relay runners till I get passed by a marathoner at mile 20.

After mile 16, the terrain starts to get hillier. At first I try to convince myself that these hills won’t be a big deal-after all, I hiked the Appalachian Trail, where I climbed up lots of steep mountains with 35 pounds on my back. How difficult can some hills be?

The answer is pretty difficult. We gain about 200 feet in 3 miles. I’m not able to keep up my 6:50 pace any more. Mile 16 is 7:13, followed by a 7:09, 7:13, 7:35, and a 7:03. At the 20 mile mark the terrain seems to be leveling out. I’m at 2:20 on the clock and think to myself that I have a Boston qualifier in the bag-I don’t see myself running a 55 minute last 10k. Might as well throw down for the last 6.2 and see how close to 3:00 I can come.

This plan survives about a mile (6:55) and then I hit some more hills. I’m not too tired but my legs are heavy and I they don’t seem to have any get up and go. It becomes apparent that I won’t run 3:02 or 3:03 and I had to come up with a new goal. I decided that I need to beat Matt Ernst’s best marathon time. I’m pretty sure he ran a 3:06. I tried to motivate myself by thinking bad thoughts about Matt, but all I could come up with is that he retired at an early age and his life apparently consists of running and drinking beer. Since this lifestyle sounds pretty good to me I am left with only the desire to acquire bragging rights to fuel my last push.

And that was not enough to run faster than 3:06. I finish in 3:07:08, good for 18th place overall out of 824 finishers and second in the 30-34 age group.

I had a very positive first marathon experience. People stood out in the rain to cheer the runners, on, the course had some scenic parts (and some not so scenic parts), and I now know that I can run a quality marathon. I did not meet my ultimate goal, but I did achieve my first two goals and overall I am pleased with my performance. While I faded a bit in the last 10 miles I did not blow up-no 8 or 9 minute miles.

I’m looking forward to running some track meets and shorter road races over the summer and could very well see myself doing another marathon in the fall.

Frederick Update

Marathon:

Dickson Mercer, 1st overall in 2:37.03.
Jonathan Amato, 18th overall in 3:07.08, 2nd in 30-34 age group.

Half-Marathon:
Patrick HUGE: 3rd overall in 1:15.11.

If I missed anyone please post. These were the names I recognized/found results for.

I'll write a race report in a bit.

Jonathan

PITTSBURGH MARATHON UPDATE
Laura Turner O'Hara - 2:54:22 - 5th Place

BROAD STREET RUN UPDATE
Jake Klim - 51:15
Sam Blasiak - 53:15
Dylan Keith - 54:34

May Day

I am leaving work early on Friday and heading out to celebrate my birthday. I don't plan to get ridiculous (per the race on Sunday) but I do plan to have a good time. I was thinking of starting at Union Jacks (Bethesda) at 5:30pm and seeing where I'll end up. I've got a small team of revelers thus far...anyone else out there interested?

Ryan McGrath promises to do stand-up.

If you don't like me, but still want an excuse to drink, come along.

Let me know.

Marathon Questions

I'm running my first marathon on Sunday in Frederick.

I'm wondering if I should wear racing flats or trainers. I've worn racing flats for a half marathon and was fine, but I don't know if they are good for a full marathon. I train in the Mizuno Wave Riders and have a pair of Mizuno Wave Ronin Racing Flats.

Also, what to people recommend for getting up(ie how many hours before the race), eating breakfast(what to eat and when), and prerace (warmup or not)? The race is early-at 6:30 a.m.

Do people usually carry gels/goo/beans with them or do they pass these out on the course? As for water, my thoughts are to take a little bit at each station but if people have any other thoughts please let me know.

I'm also considering changing my last name to Cheruiyot. I think you are automatically waived into Boston if that is your last name.

Thanks

Jonathan

Workout Wednesday @ B-CC

In case anyone's interested, Murphy, Jake and I are hitting the track at 6:30 on Wednesday evening for a quick, 5k-pace ladder workout. Recovery jogs are in parenthesis:

1600 (400) 1200 (300) 800 (300) 800 (300) 400 (200) 400 (200), plus 4 x 200 strides

Bring the spikes if you have them (quiet, villainous laughter). Just post below in the comments section if you want join in.

But Someone Did Well...

Raabe third at GW Parkway 10 Miler

1 Patrick Cheruiyot 22 M Fairfax 23:52 33:35 48:42 48:41 4:53
2 James Boitt 30 M Fairfax 24:11 33:55 49:01 49:00 4:54
3 Chris Raabe 30 M Washington 24:30 34:16 49:08 49:07 4:55
4 Andrew Dumm 24 M Washington 24:31 34:17 49:14 49:13 4:56
5 Nicholas Stanko 28 M Haslett 24:31 49:14 49:14 4:56
6 Corey Nowitzke 25 M Ann Arbor 25:08 35:06 50:18 50:17 5:02
7 Jordan Desilets 28 M Pinckney 25:10 50:31 50:30 5:03
8 Nick Polk 24 M Indianapolis 24:58 50:41 50:40 5:04
9 joel hamilton 24 M Lakewood 24:46 50:53 50:52 5:06
10 Dan Vassallo 23 M Wilmington 25:30 35:39 50:58 50:57 5:06
11 Seth Hutchinson 25 M Charlottesville 25:35 51:06 51:06 5:07
12 Greg Reindl 24 M Denver 24:58 35:07 51:23 51:23 5:09
13 Aaron Church 33 M South Riding 25:51 36:05 51:43 51:42 5:11
14 Taylor Smith 23 M Alexandria 26:07 36:28 52:03 52:02 5:13
15 Bert Rodriguez 29 M Arlington 26:07 36:28 52:33 52:33 5:16
16 Will Viviani 26 M Arlington 26:44 52:41 52:40 5:16
17 David Berdan 27 M Baltimore 26:28 37:11 53:15 53:15 5:20
18 phillip sneller 30 M astoria 26:37 37:10 53:33 53:32 5:22
19 Josh Ordway 28 M Fairborn 26:34 37:17 53:38 53:37 5:22
20 Edmund Burke 39 M Burtonsville 26:44 37:16 53:44 53:43 5:23

PP10K: Not So Great for GRC

RESULTS

1 1/122 4 Tesfaye Bekele 25 Bronx NY 28:30 28:30# 4:36
2 1/67 6 Worku Beyi 22 Bronx NY 28:54 28:53# 4:39
3 2/122 1 Demesse Tefera 27 Silver Spring MD 28:57 28:56# 4:40
4 3/122 10 Derese Deniboba 26 Bronx NY 29:07 29:06# 4:41
5 4/122 12 Gurmessa Megerssa 26 S.Spring MD 29:48 29:47# 4:48
6 1/188 14 Mohamed Awol 30 Bronx NY 30:01 30:00# 4:50
7 2/67 3 Abiyot Endale 22 Bronx NY 30:03 30:02 4:50
8 1/234 3304 Elarbi Khattabi 41 Westchester PA 30:29 30:28* 4:55
9 3/67 11 Abiyot Abebe 22 Washington DC 30:32 30:32 4:55
10 2/188 9 Wilson Komen 31 Washington DC 30:38 30:38 4:56
11 5/122 30 Jake Klim 28 North Bethesda M 31:22 31:22 5:03
12 3/188 3341 Daniel Too 32 Abingdon MD 32:04 32:03 5:10
13 1/189 39 Mika Luoto 36 Columbia MD 32:08 32:08 5:11
14 4/188 2189 Tim Schaefer 30 Gaithersburg MD 32:19 32:18 5:12
15 4/67 37 Patrick Reaves 24 Silver Spring MD 32:30 32:30 5:14
16 5/67 2154 Jossi Fritz-Mauer 24 Ardmore PA 33:22 33:19 5:22
17 1/54 2272 Nicolas Escobar 17 Rockville MD 34:06 33:59* 5:29
18 5/188 2842 Joel Adams 31 Manassas VA 34:08 34:06 5:30
19 6/122 38 Billy Askey 26 Arlington VA 34:09 34:08 5:30
20 2/234 2777 Peter Keating 43 Columbia MD 34:20 34:17 5:31


1 1/83 5 Meskerem Legesse 22 Bronx NY 32:59 32:58# 5:19
2 2/83 2 Hirut Mandefro 23 Silver Spring MD 33:03 33:01# 5:19
3 1/215 8 Olga Romanova 28 Gaithersburg MD 33:21 33:20# 5:22
4 3/83 282 Molly Pritz 21 Williamsport PA 33:25 33:24# 5:23
5 2/215 53 Hellen Jemutai 27 Chapel Hill NC 33:30 33:29# 5:24
6 4/83 7 Buzunesh Deba 21 Bronx NY 33:56 33:55# 5:28
7 5/83 52 Divina Jepkogei 24 Chapel Hill NC 34:11 34:10# 5:30
8 1/242 13 Elena Orlova 39 Gaithersburg MD 34:56 34:54* 5:37
9 6/83 32 Laurel Jefferson 23 Silver Spring MD 35:49 35:47 5:46
10 1/232 31 Meghan Ridgley 30 Reston VA 36:30 36:27 5:52
11 2/232 3108 Celia Brown 32 Birmingham UK 36:45 36:43 5:55
12 3/215 2141 Amy Baker 25 Manassas VA 37:01 36:58 5:57
13 2/242 35 Barb Fallon-Wallace 35 Alexandria VA 36:59 36:58* 5:57
14 7/83 17 Muluye Gurmu 24 Silver Spring MD 37:29 37:28 6:02
15 8/83 36 Lindsey Jerdonek 24 Washington DC 37:52 37:49 6:06
16 1/191 40 Denise Knickman 40 Baltimore MD 38:00 37:58* 6:07
17 3/242 34 Mary Davison 36 Bristow VA 38:13 38:09 6:09
18 3/232 1573 Amanda Tiernan 30 Gaithersburg MD 38:21 38:20 6:11
19 4/232 2034 Eileen Fleck 32 Baltimore MD 39:24 39:17 6:20
20 2/191 752 Paula Pels 41 Bethesda MD 39:47 39:40 6:23

UNBELIEVABLE: BAIN 2:31 in KOREA!

I received this e-mail Chris Bain sometimes early this morning:

You won't believe this.... I just ran a PR--2:31:06 and took 4th place. I'm now officially a millionaire in Korea.

The trip so far has been amazing. The hospitality has been unbelievable; truly elite treatment for us invitedd runners. Tomorrow all of the other athletes head home and I head off into other parts of Korea.

Please note, Bain ran 2:36 for 26.2 LESS THAN a week ago!! I am going to throw my Lydiard/Daniels books into a fire.

DEVELOPING...

Eggcellent

I am having people over for egg sandwiches (and brew) after Pikes Peek (circa 11am). If you are interested let me know via email and I'll give you directions...or simply tap my shoulder after the race and ask me then.

2:55 Report

I sent this around to a few folks, but by popular demand am posting on the blog. Below is my coverage of Monday's excitement!

Going into the Boston, I was extremely hesitant due to an IT band injury from late feb-march. I was unable to do much of any running for a month, and could not consistently run until the beginning of april. I cross trained through the injury (lots of elliptical) and luckily recovered in time to get a few miles under my legs and gather the courage to approach the starting line.  

Navigating the start was crazy in itself. 25,000 people were running this thing=huge masses. I stayed on the outside so I wasn't smashed in the middle. I also wasn't scared to keep my elbows out and make sure people stayed out of my bubble. Pacing was tough, I generally have a good grasp of what race pace feels like  but my normal cues were totally off--the adrenaline was up, so reading my body was hard. It was downhill, which threw me off. And I'm stuck in a mass of people...even more confusing. Before I crossed the first mile marker, I was expected a 6:45ish mile, but was surprised with a 6:23...a little fast but I'll take it.

Miles 2-5: After the first mile, I was expecting for the mass to dissipate. But it was still pretty strong through mile two. Okay, get in your rhythm, I thought. I knew it was incredibly important to get the 6:30's going since I'd been warned and warned about the brutality of Boston and how people wrongly think it is free downhill mileage. Mile 2 split--6:03. Yikes!! I really need to slow down. Ignore the masses and get in your groove. Mile 3--6:15. Slow down!!! Mile 4--6:14 Okay, Caroline, what are you doing?? You KNOW this is wrong. I don't care if you run a 6:45 mile next---slow down. Mile 5--6:35 Ahhhhh, much better. Okay. Stay in your groove

Mile 6-16: This section of the race reminded me of Sat/Sunday--I was just waiting around for the 'real' part of the race to start. I felt very very comfortable--gliding along thinking about staying efficient and rolling effortlessly through the course. Just like any training run. I knew this is not the real or hard part of the race, and that I needed to be patient for the tough stuff. 

I also started to realize (yes, I'm very quick....just realizing) that Boston is so incredibly different from any other race I've ran. Generally it is just me and a few other girls in view who trade off places/pacing each other. Off in the distance I will see some of the fast males, but this usually isn't more than a handful of people. Even in the philly marathon (although I did the half there), the field was 15,000ish and it was me and 5 girls battling it out. But here there was a long long line of runners. It was kinda weird to not be among the leaders, but amongst a line of runners. This truly is a premier marathon. Another weird thing--there is pretty much 26.2 miles of continuous cheering. But I didn't allow myself to pay attention to the screaming crowds--just concentrate on your race.

It was also at this point that I realized, wow, I'm going to finish this thing. For legit reasons, I was concerned about my IT band or some misc tendon not being able to handle the impact and flaring up. I ignored this concern as much as possible, trying to keep the confidence up, but it was still in the back of my mind. At this point in the race, I hadn't had any pains and knew any injuries would stay at bay through the end.

Mile 17-21: Okay, its finally starting. I'd been told, once you pass the fire house, its a completely different course....and it was. This is where hills sprout everywhere, but I pushed through them and felt okay. My splits were slowing down--keep up the effort but don't go anaerobic. Once I got up heartbreak hill, I was feeling tired but still with it. I could still turn my legs over and wasn't in too much pain. Just get to mile 22!!!! My coach and I agreed before hand that I could start turning the speed on at 22. 

Mile 22-26: Okay, time to turn on the legs, right? hello? legs? No answer, but there was pain. Lots of pain. I couldn't turn my legs over at all and my speed was zapped, which was a weird feeling because my brain and my cardio were ready to get moving. I'd never felt like this, usually I'm either good to go or entirely exhausted, but here I was split. My legs just weren't cooperating with my lungs and mind; the lack of mileage started to catch up with me. I took my splits but didn't look at my watch because I didn't want to know....it wouldn't help anything to quantify how much I was slowing down. The head wind wasn't too pleasant either (apparently winds got up to 18mph). But in the middle of the pain/complete body crampage, I thought this is exactly what you wanted, you wanted a race where you had the option to push yourself. Your IT band is cooperating and giving you the choice to race. Take it.

The last mile is one I will not forget; over a million people came to Boston to watch the race. The final stretch was deafening, with the crowds urging you to stride into the finish. The spectator's eruption and electricity reminded me of parachuting the American flag onto the 50 yard line of a 50,000 person stadium before the AF vs Navy football game....except this time, I'm running on fumes, trying to salvage whats left of my body. Ohhhh it hurts so good. 

My mile splits for the race:

1	6.23
2	6.03
3	6.15
4	6.14
5	6.35
6	6.25
7	6.25
8	6.32
9	6.31
10	6.36
11	6.31
12	6.23
13	6.24
14	6.23
15	6.36
16	6.24
17	6.39
18	6.47
19	6.43
20	6.49
21	7.18
22	6.43
23	7.12
24	7.13
25	7.42
26	7.32
	1.51

So now that it's done....how I do I feel about the race?

1) Got some room for improvement with negative splits. I knew this going into the race, and was committed to keeping 6:30's through mile 22. But the first 5 miles definitely need work. 

2) It was hard to be confident going into this, but it turned out well. I ignored as much as possible that my longest run going post injury was 13 miles. But I trusted my coach, who had faith in me running this race.  I also knew if I put my mind to something, I will do it. And I wanted to race this really really badly. 

3) I was hoping for 2:50ish, but considering pacing problems in the beginning, the wind, and the lack of miles, I'll gladly take my 2:55 (which scored 41st place, and the 24th American) And, afterall, this is my second real marathon. A 14 minute PR isn't to shabby. In sum, I learned some lessons, had fun, spent time with my parents, and got to experience the spectacle of Boston. All great things. 

4) Now I'm TOTALLY amped for twin cities. After graduating from UMD, the Air Force is putting me in the World Class Athlete Program. My pilot training start date is being pushed back, as I will be living in Colorado Springs, to train and hopefully qualify for the Olympic Trials at the Twin Cities marathon. Its going to take lots of hard work, but I'm ready for the challenge.  

Stimulating our runs

The Washington Post is reporting that $12M will be directed to repairs on the C&O Canal, and $5M to Rock Creek Park from the American Reinvestment and Recovery Act. Patrick/Billy... you can't leave DC now!

Boston Photo Wire

BAIN - 2:36:06, WHITE - 2:55:14

OFFICIAL RESULTS:

BAIN - 2:36:06
WHITE - 2:55:14
JARRIN - 2:56:14
SHEENA - 3:24:49
ERNST - 3:39:21
GABLER - 3:39:23


KLIM (KATE) - 3:05:32...PR for lil sis.

Marathon Monday!

You can track both GRC teams HERE

Audio on WBZ (via Itunes and the 'net)

Video via Univeral Sports HERE

Weather - 42 degs in Boston...rising to mid-40s. Cloudy...wind later.

Splits and results coming...

Jerdonek Wins Tri in Texas!

LJ wins the 2012 Talent ID sprint in Lubbock, Texas...not exactly sure what that is or even what that means, but I do know she brought home $650 for her "W". She is taking GRC to Ruth Chris!

Before Marathon Monday, There is Sunday

FLASH: GRC WINS PENN RELAYS 20K!

Reaves took second behind a LaSalle alum in 1:07:56.

Murphy followed in 6th 1:09:51,

Huges was 11th (first in age group) in 1:13:50.

Weekend Runs

I plan to run from the Georgetown Store on Saturday at 9am. Anyone else?

Anyone have any ideas for a Sunday run? Lots of folks are in Boston/Philly for their respective races and it will be a good opportunity to talk bad about them behind their backs while they are away.

THE TREADMILL AND M&M 2

I was running on the treadmill after getting ART therapy treatment(great stuff) and turned on the TV. I put on the music video channel and watched what I think is a new M &M music video. He has lost weight and his anger is gone. The video has him acting goofy and wrapping with characters dressed in star trek costumes including the one and only Dr Dre. He makes sexual references to Sara Palin and others. Interesting career twist/turn for my rapping hero.

Turned to ESPN where I learned Garnet is out for the playoffs and so are the Celtics.

the ship moves forward.......................................................

MCM Registration

For those planning to run in this year's Marine Core Marathon, I've heard that registration is predicted to close (sell-out) around 1 pm tomorrow.

Billy

TIME OFF

i know i sound like an overbearing preacher at times but alas, its in the genes and non-negotiable. Bottom line is for all of you running real well, take heed and take days off, go to the massage table, and resist the temptation to keep running all of the time. Since you are all in peek shape, you will lose nothing by taking a few days off and letting the body totally recover/heal. you might not feel it yet, but all or microtears and damaged muscle incurred due to running is there.

cross train even if you are not injured.

don't wait to address injuries and fatigue once they have set in.

how does the saying go, the best healthcare is prevention.

Less than One Week

Marathon Monday Weather Report
Few Showers
Precip 30 %
High 53°F
Low 41°F

Cherry Blossom 2009

Saturday Meeting & More

1. I am meeting at the store on Saturday at 9am for a long run/workout with Patricks Murphy and Reaves...and others?

2. I apologize for the late notice, but I was hoping I could wrangle the team together for a meeting at Dean & Deluca's (the same coffee shop we met at last time) after the Saturday run so that we could go over our FALL race plans. We'll probably get there at/around 11am. Again, like last time, we can throw out what races we want to do and see if there are many similarities. We can also go over any "team things" we want to go over. Grievances, areas to improve, questions, comments, suggestions...threats (?). I also want to give the blog a makeover and would appreciate any input you might have on that front.

I understand it is Easter weekend, but next weekend is Boston and I want to meet before we get too far into spring (Army 10 miler has already sold out). If you're around, please come out for the run and the meeting.

3. I created a RESULTS tab on the calendar. I've done my best to add results into the spreadsheet, but would appreciate it if you could look it over and add/amend what I've started. I KNOW I've missed some of you.

4. Singlets. I am giving Patrick Murray and Dickson a singlet. Does anyone else need one?

Cherry Blossom Video Information

The Cherry Blossom video is currently being edited. I should have asked this question in the past, but if anyone does NOT want to be featured in the video (due to a bad race or privacy concerns) please let me know.

Easter Egg Run

Is anyone around on Easter Sunday? I am. Bain is.

We are going to run either at the Greenway Trail (starting at Riley's Lock) or Patapsco State Park. Both runs will be mostly trails...roughly 15-16 miles.

Anyone interested? If so, state your preference. I will go out the night before and hide eggs that Mitten the cockatiel laid. I will dye them. No I won't....

Pictures from the 2009 Cherry Blossom 10 Miler

Pictures from Cherry can be found here:

http://www.flickr.com/photos/robert_jarrin/sets/72157616469396624/

My apologies to those I missed, there were a lot of people out there.

Some of my favorites are pasted below.

- JARRIN

Army Ten-Miler is Sold Out...

The 2009 Army Ten-Miler is Sold Out.

The Online Transfer Process will open on May 15.

www.armytenmiler.com

Farewell My Friend

Diego, seen here clean shaven and running his favorite race course, is now on his way back across the Atlantic. He will be missed. Like MacArthur (or "The Terminator"), Diego claims he "will be back" someday. Godspeed Diego!

Post-Race BBQ

2203 Foxhall Road NW

Most of us plan to arrive at Dwyer's parents' house around 1-2pm. Remember - it's BYOB and meat/grill food!

Time to Dance

A Break in the Clouds?

Today: Windy with showers and thunderstorms likely. Storms could contain damaging winds. High near 65F. Winds S at 20 to 30 mph. Chance of rain 90%.

Tonight: Partly cloudy skies with gusty winds. Low near 45F. Winds W at 20 to 30 mph.

Tomorrow: Windy with a few clouds from time to time. High 63F. Winds W at 25 to 35 mph.

Tomorrow night: Clear. Gusty winds diminishing after midnight. Low 41F. Winds WNW at 20 to 30 mph.

Sunday: Times of sun and clouds. Highs in the upper 60s and lows in the low 50s.

Monday: Chance of showers. Highs in the low 60s and lows in the upper 30s.

Tuesday: Mostly cloudy. Highs in the upper 40s and lows in the mid 30s.

Quaffable Hobbies

GRC, my supply of sweet succulent home brew beer is running low, it is time again to do the spring batch. As a team bonding event pre-cherry blossom I will be boiling the wort this Saturday afternoon sometime around 3:00 PM. We of course will only be consuming non-alcoholic beverages in preparation for the big dance the next morning.

I live right across the Key bridge from the Georgetown store, let me know if you need further details/directions:
chimerade@gmail.com

love,

-Dylan

ARMY TEN MILER REGISTRATION IS OPEN!

I know it doesn't sell out as quickly as CUCB (especially since the field has expanded to 30,000 this year!), but I thought you'd all like to know.