Try the Tri!!! - 'cause it's time to get ready for the spring tri season!

Georgetown Running Co. is proud to unveil its Try the Tri Program!!!

Try the Tri is designed to help novice triathletes prepare for their first race or improve upon that early success from Nation's Tri in 2009. The program is coached by elite triathletes from Team Snapple.

Members will train for either the Sprint- or Olympic-distance DC Triathlon on Sunday, June 20th, 2010 (www.dctri.com).

What do you get? High-caliber coaching and discount gear, all the great stuff that you'd expect from the stellar Georgetown Running Co, and an awesome training program led by Team Snapple's pro triathletes.

No more leafing through that convoluted Triathlete Training Bible you got from Barnes and Noble, no more 8-mile runs by yo' lonesome, and no more paying full price from *&#$@% Bike Shop in Bethesda for shoes and pedals!

Try the Tri's 4-month program includes:

* Training Plan for either the Sprint or Olympic Distance Triathlon.
* Discounts on wetsuits, bikes, helmets, shoes, apparel, Team Snapple Gear and more. Program discounts can easily exceed the costs of membership.
* Group-organized workouts with frequent coached workouts.
* Online forum to discuss training with other participants and receive feedback from coaches.
* A live panel for new triathletes hosted by professional and elite triathletes from Team Snapple.

Membership dues are $195 for the 4-month program. Email snappletriteam@gmail.com to reserve your spot in the program.

Group workouts start soon, so register now!

Seriously, enough excuses already. The off-season is over, training with fellow triathletes is so much more motivating than running by yourself, and getting discounts on sweet tri gear is always a bonus! Register by emailing snappletriteam@gmail.com, then give yourself a pat on the back for getting your spring tri season under way!

As always, feel free to forward on to any aspiring or fellow triathletes that you know! Just send them the link http://snappletriteam.com/?p=925.

Cheers to the start of an awesome 4 months and representin' at the first annual DC Triathlon!

Weekend Runs

So this weekend looks snowy!

What are our weekend plans? Are people running for Haiti in 15" of snow? Must we run at the line again? So many questions, so few answers. Use to comments section to bring clarity to my universe.

BODY MAINTAINANCE

Wherever the anonymous blogger is, i will duel you! In all seriousness, please refrain from hiding as it seems a bit weak. If you ever played basketball, it was telling if you took the ball to the hole strong and with authority vs. whether you shied away from confrontation. Ditto with anonymous blogging. What's the point?

With this said, some of you are running 90-100 mile weeks. This is worthy of true greatness. This takes dedication and sacrifice that most non-professional athletes lack.

Be proud but be smart.

Take time out to be proactive about maintaining the body beyond the run.

I can get some of you some free body work, via ART, Massage therapy and or Physical Therapy if you are serious and willing to commit to a regular schedule to getting treatments.

This arrangement can be for someone who is serious about winning a big race, making the trials or doing something of similar noteworthiness.

Several GRC runners have benefited. Most recently, Steve Meinelt, who received massages twic a week. These massages, along with hard training earned him the first American at Cherry Blossom a few years back.

Steve was not too far ahead of most of you when he started.

Heck, you can even ask the world famous towpath about the benefits of massage

If any of you are serious and willing to absolutely commit to seeing someone on a regular basis, let me know via email at Max.lockwood@gmail.com

Wednesday Workout

Due to the condition of the track AND the fact we're going to be getting more snow today/tonight, I am going to opt out of the workout and try to get something in later in the week.

For next week Karl suggested a 4 mile tempo on the track at 5:00 pace (20:00), followed by some 400s. I need to practice Cherry Blossom race pace so I was going to tag along and run 5:05s. If anyone wants to run 5-5:05 pace for all/part for the workout NEXT week, speak up. For instance, you could help pace Karl for 1.5 miles (in 7:30), then rest for a lap or two, then run another 1.5 miles at pace. There are a number of different options.

If anyone wants to meet at B-CC tomorrow regardless (a workout in the neighborhoods?) please post.

WINTER APPAREL SALE

All,

Both stores are having a sale on all Winter apparel. The sale will last until the end of February. We carry all brands including Under Armour, Nike, Asics and more.

Our store in Georgetown is located at 3401 M st. and our Chevy Chase location is 4461 Willard Ave a five minute walk from the Friendship Heights Metro.

Phone #s are:

301.215.6355 for Chevy and
202.337.8626 for Georgetown


hrs are 10-7 weekdays for Chevy and
10-8 for Gtown

weekends are 10-6 and 12-5 respectively, for both locations

NAKED RUNNING

Have you guys ever streaked a race?

Try and Bandit This Race

Less conflict ya'll.....more racing!

RACE REPORT LOVE

Guys, the Bandit thing was a joke. I have run that race for years and know the race directors. I did not wear a chip nor did I get a recorded time. As for race fees and such, I have gotten most of the runners around here into many races for free(above and beyond the Race team standards) for years so I am not sure where these comments stem from. Personally, I do not care. Even if you did not go "bandit" you did not have to pay Interesting. As for the anonymous commenter, I suggest you declare your true identity. I am not sure why people make comments under the anonymous in the first place.

As for the run for Haiti, I suggest everyone who is able come out and lead the charge on that one. The run has nothing to do with me, the store or you but for the people of Haiti who at this moment, have only devastation to deal with.

Chicago Marathon Registration

Chicago Marathon, October 10, 2010, opened this morning...I'm in.

RACE REPORT

I posted this somewhere else. here is a cut and paste. though not as fast as Dusen, I felt good and am gearing up

FYI--when you all get to be 40 years young, you too will appreciate running a 60 minute-ish ten-miler.....



This morning I woke up to the cold. My plan was to wake up at 6am, eat breakfast, drink coffee and then drive to Kensington to run the DC Road Runners Al Lewis 10miler, I have run this race many times over the years. Some years I am slow, some I am fast and sometimes in the middle. Today, post breakast and coffee, I ventured over to pick up my friend Colin Fishwick, a local star runner who still shines with youthful running ambition.

As we drove to the race, we talked about various topics including who is the best runner of all time. For some reason, my favorite comes out to be Bill Rodgers. Perhaps its because I am from Boston and used to watch him running races in weird wool hats and beat up old shoes. He would always win.

None the less, we got to the race in ample time to complain about the cold, do a warm up and say hello to the regular local champion runners. In attendance was Lou Shapiro, James(knows all) Moreland, Scarborough, Betty Blank, Karl(the winner) Dusen and more. As we toed the line, I knew I would not run a fast race as my legs are tired from some 75 mile weeks. None the less, I was there to throw down and get the heart rate going. For those that do not know, DC Road Runners is now using chip timing for $5 road races. Look out Capital Running Co.


For this race, I skipped the chip and decided to Bandit it(sorry). I was reprimanded by my old colleagues at the club but was given one grace bandit run for old times sake. Once the word go was shouted, I along with the rest were off. What fun. I went out too fast and hit the first mile in 5:50. Not in that shape yet for 10 miles. By mile three, my legs were taxed though my heart and lungs were OK. So, with this said, I decided to use my wisdom and simply slow way down and wait for the pack to catch me. Soon enough I was running with some young stallions. They were huffing and puffing and looking at their Garmins every two minutes. We ran in unison and gave each other support needed to run a smart and controlled run.

As we approached the mid-point, the snow began to come down with some level of authority. I felt like a kid bounding around in the snow with my friends. We ran as a group until mile 8ish or so. At this juncture, i found myself pulling away. Not because I was going faster but because they were slowing down. I beckoned for them to keep up as we would run this to the finish together. Alas, their legs and lungs began to fail them. When I sensed they would not come with me, I continued along and meandered on the zig zaggy-like path along Rock Creek.

As I approached the finish line, I marveled at the snow covered beautiful woods surrounding me. I crossed the finish and was thoroughly happy to have hit my goal time of 103.00.


I have the base and now need the track work to get the legs moving faster.

What lies in store is a mystery.

Have fun in the snow

Max

UPDATE: The Line at 9:15am

Due to the snow storm and the fact that the Towpath/Trails will be...crap. Let's meet at The Line at 9:15am (a compromise between 9 and 9:30) on Sunday.

Post if you can come.

CHECK OUT THE FRONT PAGE OF LETS RUN AND CLICK RUN FOR HAITI

tell me what you think

Dusen Runs 53 Mins for 10 in Snow Storm

Developing...

Millrose Games

The 103rd Millrose Games will be on ESPN2 LIVE from 8pm to 10pm TONIGHT.

If anyone wants to watch and drink Jake Marren's beer with me at my place, let me know.

DC ROAD RUNNERS RACE THIS SAT

For those doing the AL LEWIS RACE this Sat, please let me know if you would be willing to do a little store promo post race. You guys are the star runners of the town and certainly have the admiration of the other clubs and runners. Would you be willing to hang out post run and staff a little table and simply talk about the team and the store a bit.

This is your chance to serve as star athletes and so on.

PS. My friend Colin Fishwick is running and he is my favorite to WIN


KaBoooooooooooom

M

Sunday - Old Angler's Inn

I propose meeting at Old Angler's Inn on Sunday for the long run. We haven't run here in a very long time and it is relatively close by for all of us (just off the beltway). There are some solid trails we can run up above Great Falls before venturing out to the Towpath. Additionally, I use to see a red fox quite often in these trails and I kind of want to see him again...

Possible route - run 5 in the trails above Great Falls (scan to the left and see "Gold Miners Trail" in map), then run north from Great Falls for 4-5 miles, then turn around and head back to our cars. This would be around 15 miles. Those who wish to tack on can keep running south-and-back once we get back to the bridge opposite Old Angler's Inn.

Takers?

MILES VS. TIME

I once met a very good runner who trained by time and overall feeling vs distance run(miles run). In other words, he would take off on a run in one direction or on a trail and his goal would be to run for a certain amount of time rather than a certain amount of miles. Now, with this said, we all know we must run a certain amount of miles when training for a particular distance.



However, there are some days that I prefer to just run for say 50 minutes in the morning and 60 in the eve. I do not have an accurate assessment of miles or distance run, but run according to how my body feels and simply run for an hr, etc.



Upon the conclusion of the run, I am satisfied simply because I have put in the time I planned to keep my legs moving faster than normal.



I am not looking for a definitive answer here but rather some thoughts/opinions on this matter.

Mighty Max

Wednesday Workout

I will be there. Suggestions? I may do something light IF I get into the 5k.

TWICE A DAY EVERY DAY

I am experimenting with running two times a day all week(5days). Typcially I wake up and run 6 miles and then run 4 or 5 in the evening. All of the runs are fairly easy. I am doing this to get my miliage up without breaking my leg muscles down. My goal is to run 75-80 miles per week without much bother.

Even though my legs feel tired I can do the runs pretty easily.

I often run into different characters as well. For example, as I was running home from work about 9pm last night, I ran into Jim Hage who was doing Hill Repeats up Porter street.

Anyway. thoughts and or analysis is always welcome.

State of the Union Drinking Game

Whereas, the State of the Union Address will be aired on Wednesday, January 27, 2010 at 9:00 PM.

Whereas, beer makes all political banter more tolerable, coherent and pleasant to our American way of life.

Whereas, Jake Klim possess twenty-nine Miller Light beers rightfully purchased by Jake Marren.

Whereas, all references to Stimulus shall henceforth be struck and replaced with the words "spending freeze."

NOW THEREFORE, let it be known that this post and all comments contained herein shall be the official discussion board for the determination of location, procedure and all other sundries necessary and proper for the undertaking of a State of the Union drinking party.

Signed,

J. Cochran, Commander and Thief

Workout tomorrow

Since I'm racing Friday night, I am going to workout tomorrow instead of Wednesday. I'm planning on running at Tilden Middle School (Grosvenor metro stop) but could be convinced to go elsewhere. I am either going to do 12 x 400m or some of those 600-300-150 sets. Let me know if you're interested.

A Great Race

Socialization

For those who check this compulsively. There will be socialization at Atomic in Cleveland Park this evening around 9. Billiards and shuffleboard. Come one, come all.

GRC RACE

I added a work in progress spread sheet in the 2010 Calendar link.

Please take a look and pick something to tackle. Or add something to the list that I might have forgot.

I understand I need to lay the foundation (mainly - race date, race name, location permission) of this down first, but it would be good to have a running start on these items once we have the green light a date picked.

RUN FOR HAITI

All,

Though running is important there are indeed greater callings. In an effort to support those misfortunate souls who have been stricken by disaster in Haiti, we are holding a RUN FOR HAITI from the Chevy Chase store on Saturday morning the 6th of Feb at our CC store. Its going to be a 6 mile run for all paces and abilities. The goal is to raise lots of money for Haiti. We are asking attendees to donate $5 or more. All of the funds will go to the Red Cross. Please try and come and tell all of your friends. If you want to help or have some ideas on how this might be even more fruitfull, your insights are always appreciated.

Bagels and drinks will be served at the store post run.

Max

RACE NEXT SAT

All,

there is a 10mile DCROADRUNNERS race next Sat the 30th in Kensington. I am inviting some good runners to run it as a tempo. Its a hilly but pleasant course.

Bagels and cheerleaders are the incentive for showing.

if interested, give me a shout via the comment method.

Sunday Run

Who is up for doing the Sunday long run at Greenbelt? 9:30 AM?

Fast Indoor 5k?

I am looking for an indoor 5k to run between late January and late February. I am hoping to find a college race so that I can get dragged through in a good time ~ ideally a banked track around 3 hours away. This doesn't leave too many options, but many of you ran in area colleges and maybe your alma mater has a race that permits open athletes? I have a few feelers out already, but would love to hear some more. You can hit me up at jklim007@yahoo.com . Thanks.

Wednesday Workout at B-CC

Mile repeats has been thrown out as a workout this Wednesday that "everyone can get behind".

For those of you who are new, we meet at Bethesda-Chevy Chase High School (see "Where We Run" link on sidebar for directions) in the parking lot next to the tennis courts at 6:30pm. It's 2-3 blocks from the Bethesda Metro Station. We then head out for a warm-up and generally start the actual workout at 7pm. If you need to change, bathrooms are available, but come 5-10 minutes early as we like to get going at 6:30. If you're late, warm-up around the track and we'll all meet after the warm-up.

I am iffy due to an unpredictable work week. As of now, I have every intention of making the workout.

RACE REPORT

Rather than re-write a race report I am cutting and pasting. Bottom line is the legs are finally starting to feel better after years of aggravation. Research Graston technique for those looking for some help with injuries involving scar tissue.

Upon waking up yesterday, I glanced over email and saw that my friend Colin emailed me about a race that very same morning. It was a 20k to down in Gtown along the Capital Crescent Trail called the JFK 20k. I ran it years back and upon reading Colin's email, thought it over. I mulled a bit and since the spirit was high, I decided to run downtown and jump in it. Now mind you, the race ready legs are not conditioned yet to throw down with reckless abandon but I was eager to see running friends and be part of the cause.


On the way to the race, I stopped at 7 Eleven for a cup of coffee and a quick read of the paper. Of course, the news is all about Haiti and the terrible misfortune that has riddled that nation. May they heal quickly, After some stooping, I jogged over to the Capital Crescent trail to see hundreds of runners. It reminded me of the old days. In attendance was the legendary Jay Wind, Bob Trost, Jerry Ives, Chan Robbins, Jame, the stat machine Moreland, along with young guns Pat Hughes, Colin Fishwick and then people like me, sort of tweeners. I evn saw Joe Racine, who i have been battling for years. Some years he gets me and then there are some, where I am the ruler.


So many familiar faces is and was a good sight. As per the custom, i was so caught up with talking to people that i did not bother to sign up. Soon the director was calling for people to toe the line. With this said, I figured I am entitled to bandit a DC Road Runner race now and again. I went to the start with no idea how I might run. I decided to try and run 6:10 pace for the entire 20K. Soon there was the blow of the whistle and we were off. As I jogged along, a young gent, who I have raced for years came up to me and started complaining about this or that with his running. I listened for a bit and then urged him to suck it up and enjoy the moment. At this instance, he produced a scowl and took off ahead of me. As we moved along, I began to get into a rhythm and i settled into 6:10sh zone. We ran and ran and various people I have run against for years ran with me, ahead of me or dropped way behind me.


Sometime at the halfway point, I heard a huffing and puffing and up comes old Rob Wolfe. For those that do not know Rob, he is a trooper and has run races in the area for eons. We are both older now and when he came up to me I grabbed him and said, "Rob, for old times sake, lets run this together". Rob grinned and we began talking about life, careers, how time has flown by and so on. It reminded me of the many training runs we have done over the years. At mile 9 or so, a young gent sneaks up on us and his face is all so familiar. Is this a guy I recently sold a Garmin to, I say to myself. In any case, the guy begins running with us and calling out our time per mile via Garmin read outs. He is hooked on the thing. At some point he pulls ahead and we all sort of spread out a bit.

Throughout all of this, i am having a great run. the legs are moving in unison, the breathing is easy and the air is all so cool.

As I coast along towards the finish, I start to hear the voices of young men. Then, I hear the pitter patter of feet. And then to my shock, I hear "that's Max, lets get him" I cannot believe this. I take a quick look behind me and see three young guys bearing down on me, hard! I look ahead and smile and say, "Not on this day" What a race and what fun. Now its up to intelligent recovery and making sure the legs maintain their robust energy.

Max

NO DIFFICULT RUN

Max sent an email and is not meeting at Difficult Run afterall.

Instead, come to Edward's Ferry (Duel Ferries)

UMD 3K Results

Men 3000 Meter Run

1 Brown, Craig American 8:26.13! 10
2 Viviani, Will Pacers Elite Rac 8:30.13
3 Dusen, Karl Georgetown Runni 8:31.25
4 Kimutai, Philemon Norfolk Stat 8:31.28 8
5 Rodriguez, Bert Pacers Elite Rac 8:36.97
6 Klim, Jake Georgetown Runni 8:41.47
7 Williams, Ryan American 8:44.93 6
8 McDevitt, Dan Loyola (Md.) 8:47.36 5
9 Leinenger, Mark American 8:48.40 4
10 Martucci, Garret American 8:50.50 3
11 Tessema, Josef Norfolk Stat 8:50.86 2
12 Duncan, Andrew Unattached 8:51.23
13 Allen, Mark American 8:54.27 1
14 Kiposqei, Amos Norfolk Stat 8:57.53
15 Tonn, Chris American 9:01.66
16 Reaves, Patrick Georgetown Runni 9:04.00
17 Morgan, Craig Maryland 9:06.33
18 centofonti, corey Hagerstown C 9:06.66
19 Smith, Mike Georgetown Runni 9:07.21
20 York, Chris Richmond 9:12.33
21 Marino, Chris Mary Washing 9:13.06
22 Jacobs, Patrick Lynchburg 9:13.61
23 Weinstein, Zach American 9:14.67
24 Smeiles, Jeff Messiah 9:18.01
25 Schwartz, Brett Johns Hopkin 9:18.04
26 Finkle, Joshua Maryland 9:18.23
27 Kelvey, Rob McDaniel 9:24.41
28 Yen, Andrew Johns Hopkin 9:25.76
29 Yuan, Michael Johns Hopkin 9:28.21
30 mauck, brandon Hagerstown C 9:28.25
31 Kuppalli, Sumanth Maryland 9:32.97
32 clark, nathanial Hagerstown C 9:38.84
33 Ringwood, David Johns Hopkin 9:42.33
34 Gamache, Raymond Christopher 9:45.27
35 Donnelly, Charlie Loyola (Md.) 9:46.55
36 Kirk, William Christopher 9:48.05
37 Turner, Blake Mary Washing 9:50.00
38 Guo, Yufeng Johns Hopkin 9:54.53
39 Zak, Will Christopher 9:55.30
40 Orndorff, William Lynchburg 9:57.97
41 Snyder, Tim Unat-McDanie 10:00.30
42 Kirlin, Ryan Johns Hopkin 10:02.46
43 Loose, Eric Loyola (Md.) 10:14.13
44 Lehmann, Torin McDaniel 10:14.74
45 Springer, Andrew Messiah 10:17.12
46 Carolus-Hager, Sam Mary Washing 10:29.31
47 Wallace, Michael Bowie State 10:34.79
48 Philpot, Josephe Bowie State 10:39.95
49 Mutai, Ezra Livingstone 11:18.89
-- Handy, Tim Livingstone DNF

Shooting Star Results

Dirk and Wade battle each other to come in second...

RESULTS:

Dirk - 1st, 21:04
Chicken Tender Runner - 3rd, 22:15
PMurphy - 4th, 22:30

DIFFICULT RUN ON SUN

Yo, despite pain and love and all of the complexities of being a human, I spoke to Keith Dowling and Chuck Moeser the other day. they are game for meeting a posse of some young runners at D-Run at 83oam this Sunday. For those who do not know, Keith used to train here and was the first american at Boston a few years back. He is a multiple marathon trials guy and was a pro runner for adidas for over 10 years.


Chuck Moeser is just a wild Man


there is only LOVE

M

PAIN AND RUNNING ARE A COUPLE FOREVER

Sorry to hear about the foot pain brother Mercer. For good or for worse, unless you can afford the maintenance to combat such woes, pain and running are lovers never to part.

Don't fret as you will learn to live with and then be at one, with some tender loving pain.


ran 10 miles on rolling hills with some slight, but none the less, faint pain.


love and kisses from the RunCO

Foot pain

I am experiencing this odd tenderness/pain on the bottom of my foot just south of the small toe. It is pretty concentrated and when I walk around it feels like there should be a lump there, but then it's just swollen and pink. First noticed it yesterday but I did not feel it much last night during a tempo run on the treadmill, though I think it started with irritation via the Luna Racers which seem to be, well, rubbing my feet the wrong way. Anyway, I got through 9 this morning but it was pretty unpleasant, as it took 30-40 minutes to dull it. This is not Plantar, as that is mainly in the heel and arch, right? Suggestions?

Wednesday, Saturday 4 miler

Hey Guys,

I know that the guys who are running this weekend may or may not go on the track, but I'll definitely be at B-CC on Wednesday. Something like 2x 1600-1200-800-400? But I'll be open to anything (like 20x200 if the indoor track runners are there and prefer that).

For those of us not quite ready to hit the indoor track, there is a low key MCRRC (approximately) 4 miler in silver spring on saturday that Andy and I plan to run, start 8 a.m. After the race, if anyone else is interested, a light swim or bike (maybe after a well-deserved visit to the bagel shop).

1-16-2010; 8:00am 4mi. "The race starts on the Sligo trail behind the Rec Center and parallels Sligo Parkway to University Ave. The race is part of our low-key club race series and is free for MCRRC members, $10 for non-members 18 and over."

Location & Directions
Sligo Recreation Center
location map: http://maps.google.com/maps?q=39.025389,-77.029272+(Shooting%20Starr)&iwloc=A&hl=en

Take I-495 to Georgia Ave/MD-97 North. Proceed north 0.9 miles on Georgia Ave. Turn right on Denis Avenue and proceed east 0.9 miles, then turn left on Sligo Parkway. The Recreation Center on the left about 500 feet north of that intersection.

DOUBLE: 4:18 & 8:44!

GRCer Murat Kayali ran a solid double at his alma mater, Yale, on Saturday finishing 4th in the mile (4:18) and 5th in the 3k (8:44).

Indoor action continues next weekend when GRC sends a squad to the Terrapin Invite in Landover, Md. Murat, Mike Smith, Karl Dusen, Patrick Reaves and Jake Klim are seeded at 8:35 in the 3k. Kitten killer Bert Rodriguez seeded at 8:36.

A little help from my GRC friends...

I beg a small amount of your time for something not related to running, but related to something that should just make you feel good.

As some of you know, I recently lost a dear friend of mine in Kentucky to Leukemia. My friends life was extended by over seven years because he was able to find a Bone Marrow donor through the National Bone Donor Program. What I'm asking you all is to take a few minutes and please join the National Bone Marrow Registry. It's free, they send you a mouth swab and you send it back. It's that easy to be a life saver!

Here is the link: www.marrow.org/JOIN/index.html

No pressure...instead of posting any other comment to this post, I ask for you all to simply post a comment saying..."I registered"

Thanks for your time...Matt.

Tonight

A RECORD (fact check needed) 20 runners showed up for the Saturday Store run. To celebrate we're heading to the Four Fields/Four Ps Irish Bar right at the Cleveland Park metro station. Yes, this is simply an excuse to go out and have fun. I am sure the game will be on and live Irish music (no cover) starts at 9:30.

3412 Connecticut Ave NW
Washington, DC 20008
(202)244-0860


http://www.irelandsfourprovinces.com/

Who wants some Guinness?

8pm?

FLASHBACK

While gleening YouTube for videos of foxes, I came across this SLAM DUNK video that shows Raabe's finish at Grandma's Marathon - "USA, USA, USA..." Pretty Awesome!!

Late Notice: Anybody want to go for an Aqua Run at Germantown Rec Pool. Meet 3pm at front entrance. Start Pool run at 3:15. Fee is 6 bucks.

Comment by 2:30 or call cell: 215-913-3481. I will be going for 1 hour. Helps to have company for sure...

The Line on Sunday

Since most of the trails are still beaten up, I was thinking of running from THE LINE Sunday morning at 9:30am. I need to run 18, so maybe an extended "Zoo Loop"...or something like that. I am open...just need to get in the miles. Who is in?

I'm heading to the Store tomorrow morning at 9:00am.

GRC's Robert JARRIN loses freedom, weds

In all seriousness, a very hearty congrats! You found a good one.

Long run tonight

Is anyone interested in running a distance run in NW DC tonight. I will be starting from Cleveland Park around 6:00 and likely running out towards the track guys like last week. Looking to go 14 miles.

Company always appreciated.

Wednesday Workout

Karl suggested the following. I am game too.

600-300-150 x 4-5 sets

Rest is 200-200-150.

It's about 4-5 miles on the track including rest.

Takers?

Morning runs in upper NW DC?

At Friday's run, Dirk mentioned that March is only 8 weeks away. Suddenly I realized I'm not doing enough to be ready for the races I'd like to run in 2010.

I can feel my training falling by the wayside as I'm getting busier with work. It's unacceptable.

I want to recommit myself to this running enterprise. So morning runs it will have to be. Anyone interested in joining me in the upper northwest DC area (Van Ness/Tenleytown/Cleveland Park)? The runs could start anytime between 7AM and 8 AM, a few days a week? Distances: 5-11 miles.

GTOWN RunCO RACE CLUB AnD the NeW YeAr

Let me start this off by making the well acknowledged assertion that perhaps I can be a bit pushy/opinionated and direct with my thoughts. So be it as most if it is intentional for the sake of sparking some thought and or debate. Sometimes I do it with the intention of throwing a curve ball at convention.

With this said, as the new year has started, my mind takes me back to when I first met a tall red head named Jake Klim as the Kentlands 5k several years ago. I was at the race with a young Kenyan, Hillary Kipchumba, whom Jay Wind was trying to save by getting him some sort of permit to stay in this country. Some time after Jake made inquiries about running with others and the rest is history. During this time, others joined the group such as Chris Bain, courtesy of Chuck Moeser, Jarrin, who conacted me out of the blue regarding running with others in order not to run like an asshole, Matt Ernst, who I met through Terrel Hale at a massage, Pat Murphy, who I met through Scott Munro(I think) and countless others who have made their way to the club/team through the blog, word of mouth and so on.

During the last few years, the team has won numerous team race awards, traveled to races, trained together, bonded on hiking trips and more.

It is a great thing.

One noticeable flaw is the lack of women runners, of course. For some reason, they have not been drawn to this flock. How can this be altered? Do we need a coach?

So, if you rap your minds around the last few years and analyze the events and subsequent results, you might smile, you might question and you might decide what you all want for the next year.

I am only a messenger from this point on and seek only to see something continue to evolve that stands the further test of time and can be worthy of a LetsRun atricle and more.

Max

Jan 16 Indoor Track Race

Maryland University is hosting an indoor track race at the PG center in Landover, MD on January 16th. They are having a mile and a 3K, but no 5K. I am not exactly sure what the competition will be like, but I think it will be only college kids and us. If you are interested, please e-mail me this week with which event you want to do and your seed time. The cost will be $20 payable at the meet.

-Karl
215-859-8528
karl.dusen@gmail.com

GRC Race

The GRC is looking to put on a race to benefit the GRC Race Team...and we need YOUR help. The GRC Race Team is defined as anyone who dons the GRC singlet in any race (local or national). There are currently approximately 35 members of the GRC Race Team. I would like to put together an ad hoc committee to help get this thing off the ground. Duties will include logistics, finding sponsors and of course all day-of-race work. We have a general idea of where we want to do this, but there is plenty of fine tuning to do. The more bodies we have involved in this, the easier it will be to execute. It'd be great to pool together our professional skills and resources for this cause. Some of the funds accrued from this race could help pay for Chicago Marathon travel/hotel, USATFXC Club Champs next December and uniforms for those who don't have them...however these details are some of the items that can be nailed down by the ad hoc committee. The race will likely take place in May or June (ie - after the majority of our spring seasons are behind us).

Please contact me if you would like to help. Thank you. jklim007@yahoo.com

Letsrun.com Marathon Rankings - 2009

LRC #10 Chris Raabe • 2:15:13 • 1st, Grandma's Marathon

Chris Raabe won "Grandma's" by over three minutes in 2:15:13, an impressive performance that might go unnoticed by many. We think Hartmann's win in Twin Cities and Raabe's win at Grandma's were the two highest quality non-major marathon performances by Americans in '09 (and Cox's 2nd-place finish by 9 seconds at CIM was in there for the top non-major performance as well).

http://www.letsrun.com/2009/09ranksmar262m1201.php

Sunday Long Run-Riley's Lock

The group is running from Riley's Lock Sunday at 9:30am. If you need a lift out there, comment with your contact # and we'll find you a ride.

Dress warm. The forecast calls for 23 degrees, 7 degrees with windchill. The more the merrier.

WHAT HAPPENED TO DYLAN?

DYLAN, WHERE ARE YOU? I MISS YOUR CAMEO APPEARANCES AT OUR RUNS AND ESPECIALLY, YOUR OUTLOOK ON THE WORLD AND MORE.

YOURS TRULY

REPORT

Diego Runs 31:45 for 10K in Europe...

GRC Year in Review

FEBRUARY

At Home in Derwood
GRC Turns heads around the country and WINS(!) the USATF XC Championships in Derwood, Md.


Where it is Warmer
Mike Coterell wins the Ocala Marathon in 2:54

MARCH

GRC dominates the Shamrock 5k in Baltimore. Klim, Reaves and Blasiak go 1, 2, 3. Then GRCer, Melissa Tanner wins the women's race



GRC hosts first annual GRC 5k Invite. Unfortunately Bert bests Klim, Reaves and Diego. However, Klim and Reaves PR.



APRIL

The Spaniard's Kick
Diego goes from 5th place to 2nd in the last lap at the Terrapin Invite and runs 15:03 for 5k.

The Big Show
GRC wins team title at Cherry Blossom. 3 runners are sub-51:30, 10 runners break 55:00


The Spaniard Says Adios
GRC bids Diego Miralles adieu as he ventures back to Amsterdam



Winning the Watch
GRC wins team title at Penn Relays 20K. Patricks Reaves, Murphy and Hughes place 2nd, 6th and 11th respectively


Thunder Strikes Twice!
After missing all of February due to injury, Chris Bain runs 2:36 at Boston...then, 5 days later, against all odds, runs 2:31 halfway around the world in Seol, South Korea. Bain's second place finish makes him a millionaire in Korea.


MAY

Away at Philly...
GRC places 4th in heavy competition at Broad Street Run in Philly.

...And Back Closer to Home
Dickson Mercer makes debut for GRC and wins the Frederick Marathon coasting home in 2:37



JUNE

The White Kenyan
Chris Raabe becomes the 1st American in 12 years to win Grandma's Marathon with a PR, and Olympic Trials Qualifying Time, of 2:15!



Enter The Beastman
Dirk de Heer, from Holland via UTEP, joins GRC with collegiate bests of 3:47 and 14:07

JULY

The Beastman is a Beast!
Dirk runs 24:45 and 15:02 for 8k and 5k respectively in Twilight Races on warm summer evenings.


AUGUST

Hello/Goodbye
GRC bids adieu to Billy Askey and Patrick Reaves who leave the area but still don GRC singlets. GRC says hello to Karl Dusen who boasts PRs of 29:00 and 2:20

SEPTEMBER

Karl Dusen wins Ryan McGrath Memorial 5k in 15:06!

Klim & Dickson record personal bests at Philly Distance Run

Dirk finishes 12th at World Duathlon Champs!

OCTOBER
Wilson runs 2:26 in Charm City

Matias muscles his way through IRONMAN WORLD CHAMPIONSHIPS in 9:49…finishing 29th in the 25-29 AG

NOVEMBER

A Cold Wet Hell
Patrick Reaves runs the race of his life and wins the City of Oaks Marathon (2:33) in a cold deluge

Brotherly Love
Dickson records his second best marathon with a 2:31:34 (good for 11th place) in Philly


DECEMBER

The Land of Bourbon & Horses
GRC takes 19th at USATF XC Club Champs. Peter Silverman runs race of the day

New to GRC in 2009: Jake Marren, Chris Sloane, Chix Tender Runner, Karl & Emily Dusen, Dirk De Heer, Joey Wiggy, Mike Smith, Charlie Ban, Neal Hannan...and others?

Finall, please remember to update your 2009 race results HERE. These results should refelct races you ran while running for GRC.

BELIEVE THE HYPE

Maybe.

Listen. I am taking a poll as who is the best "pound per pound" runner in land today. Think it through and send your choice with slight but meaningful rationale. The runner can be of American Dissent and or of another nation.

Max

DON'T BELIEVE THE HYPE

What seems to be true and right is sometimes an illusion

BOOO....................

the NEW YEAR is coming........................................

Ran 10 miles in the freezing cold this am along the waterfront and loved it.

Remember to buy your cold weather running gear at the RunCO

Runs this Week

I am heading to the track on Wednesday evening. I wouldn't mind doing 4 x 1600m (400 rest) slightly cutdown, but I am open to suggestions. Any takers?

I propose THE LINE on New Year's Day (Friday)...a late(r) start - 10am.

I will be at the Store on Saturday and plan to hit up Riley's Lock for 18 on Sunday. If anyone wants another option, feel free to post. The regular Riley's loop is 13 or 15, but you can add on via the towpath.

PHOTO - CHRIS RAABE WINNING GRANDMAS

RUNNING WITH FRANK AND THE TOWPATH

YEsterday i met Frank and the TOWPATH at the line. Frank. thanks for coming out at a reasonable time and having fun with us. welcome aboard.

We ran with the TOWPATH for about 15 minutes until he complained of a slight pain in his lower Gastrocnemius muscle and some tightness in the upper right hand region of the Iliotibial band and he needed to cut the run short:) sorry Towpath but I needed to throw that out there for the masses. Please do not take offence.

Oh Yea, Dirk joined us but alas, Dirk has no infamy nor lore, attached to his name(for the moment)

Love MAx

NATIONAL MARATHON

Does anyone want to run the National Marathon? If so, and you can run well, I can get some entries. I already have one guy who plans on running around 2.27.

We should be able to dominate. C'mon Towpath. the four massages you get a week should be putting you in superstar shape:)

The world is yours

there is no more snow

Christmas is over and the New Year awaits like a growling bear emerging from hibernation.

Love Max

Noel

store run and sunday run

who is coming to the 9am store run? also, in order to meet the needs of the many, i suggest 9am at the line on sunday. i know of some who want to run but need to make it 9, at the latest. Yo Frank, I have seen your posts many times but have never seen you at any of our runs. are you a real person or ghost?

merry xmas and holidays and much love from the RunCo

Weekend Runs

FYI - I am not around this weekend. If people are, and want to run, please post a meet-up spot.

NYE

No, I am not scheduling a run on New Year's Eve (although I would be happy to run in the morning).

Yes, I am letting you know that everyone is invited to a party at my place at 406 4th St. SE., a couple blocks from Eastern Market metro.

I have not yet established an itinerary, but we do plan to make it a bit more than the usual house party (not that I am, like, against the usual house party -- quite the opposite). Dodgeball, maybe?

If you are interested in coming, please let me know.

Happy holidays to all, and safe travels this week.

dickson.mercer@gmail.com

THE LINE @ 9:30am

For those who can make it...

I will post, no later than 8:30am, if I can/can't get out of my parking lot . As of now, I plan to hit up THE LINE as it is one of the only places to run sans cars which is also plowed...

"Comment" if you are interested.

HOLIDAY PARTY: REVISED!

Due to the metro closures and dangerous driving conditions, we don't expect a great turnout at the holiday party. Instead of bothering to open the store, the GRC holiday party has been relocated to my place. The time has not changed (8:30). Anyone that plans on coming should post a comment below and plan to bring whatever they wrote in the spreadsheet.

Address:
2750 14th St, NW, Apt #601
Washington, DC 20009

3 blocks south of the Columbia Heights Metro Station (Green/Yellow Lines).

Call my cell (607.621.8047) when you're in the lobby.


*** As an alternate, Klim's neighbor is hosting a party. Get in contact with him for details.

1111 Grosvenor Place

North Bethesda, Md

GRC snow angel?

http://www.nbcwashington.com/news/local-beat/Snow-pocalypse2-79714462.html

WASHINGTON - DECEMBER 19: Jogger Max Lockwood is covered with snow and and ice while running down Pennsylvania Avenue December 19, 2009 in Washington, DC. Heavy snowfall has blanketed portions of the east coast with the Washington, DC area expecting up to two feet of snow. (Photo by Win McNamee/Getty Images) Source: Getty Images

SNOW IS OVERRATED

If the snow is not too horrendous I will be at the store Saturday morning. Hot Chocolate and bagels to follow for those brave souls willing to make the trek.

"Biggest December Snowstorm on Record"

Tonight: Cloudy with snow showers becoming a steady accumulating snow later on. Low 29F. Winds NE at 15 to 25 mph. Snow accumulating 1 to 3 inches.

Tomorrow: Snow and gusty winds. Snow will become heavy during the afternoon. Cold. High around 30F. Winds N at 20 to 30 mph. Snow accumulating 8 to 12 inches.

Tomorrow night: Periods of snow and windy. Low 26F. Winds NNW at 20 to 30 mph. 3 to 5 inches of snow expected.

DEVELOPING...

HALL & MEB TO RUN BOSTON 2010

Watch out Bain!

Grote Poll

I guess I need to just be honest with everyone and apologize for not running Club Nationals. Because according to the Grote Poll, had I run we would have done even better than a solid 19th. (Note: This is a big, fat joke. Ryan Grote is a friend of mine.)

But it's pretty cool that Jake's recap of the race was posted on Grote Poll. The site is very well read. Check it out at http://grotepoll.com/component/content/article/1-grote-poll/34-club-nats-race-recap-from-georgetown-running-companys-jake-klim

Winter Weather Advisory

Check it HERE.

*Snow from 5-10 Inches starting Friday night/Saturday morning and stretching until Sunday.

Five inches is not such a big deal, but 10 inches of white makes running interesting.

This event should trigger a general discussion of how we should schedule our weekend runs. I am debating running my long run Saturday, during the heart of the storm but when less is accumulated, versus running long on Sunday in lighter snowfall but with more on the ground.

What do you guys think?

Chris Raabe in ad in Jan/Feb Running Times

I was skimming through the most recent Running Times and I saw an ad for the 2010 Grandma's Marathon. On it is a picture of a runner who caught my attention because he had a Georgetown Running Company jersey on! Pretty sure this is the winner of the 2009 Grandma's Marathon, Chris Raabe. Just thought I'd share!

PARTY THIS SAT

All, I would like to know if folks have a genuine interest in having an end of year party at the Chevy Chase store this Sat eve? It will be a potluck and folks can bring their own beer and festive cheer. We had one last year and it was fun.

You can invite anyone you want. We need to know now if there is some serious interest.

Please post your thoughts in the comments section here.

Max

Jake here...I have hijacked this post. I noted this in the "comments" below, but I should do it here as well:

Like last time, I made a tab under the 2009 Race Calender Spreadsheet to indicate whether YOU are coming and what YOU will bring.

This link should also get you there:
http://spreadsheets.google.com/ccc?key=pIgDe0VxDnk16c4gQdGLWOw#

Please go here and let us know if you're coming...and what you're bringing.

Start Time is 8:30PM

PMurph here... The party has been relocated to my place. See blog post above.

Wednesday Workout

I don't think I am going. I have an unpredictable week at work and my legs are still a bit battered from Saturday...and I am fighting off a cold.

If you're going, please "comment" and post the workout.

Thanks.

National Club XC pictures

*Special thanks to Ernst for coming out to support us and snap these pictures!

RUNCO DOMINATES LOCAL 10K

The runCo Race team captured the team crown for the Jingle Bell 10k down at Haines Point. We had solid performances by all. Congrats! below are the top five scorers

1. 2:12:36 GEORGETOWN RUNNING COMPANY       (  33:09)
===========================================
1    31:50  Wilson Komen         M
2    33:04  Murat Kayali         M
3    33:29  Chris Sloane         M
4    34:13  Maggie Infeld        F

Jake, looks like Bert has taken his running to another level. Not sure if you can match his ferocity

enjoy and stay dry out there.

M

GRC Takes Home Team Title at JATW

MEN
2nd Wilson Komen* 31:50
6th Murat Kayali* 33:04
9th Chris Sloane* 33:29 PR
11th Matias Palavecino 34:00
13th Andrew Sovonick 34:05 PR
14th Phillippe Roly 34:46
38th Max Lockwood 37:34
127th Sean Baumann 41:52

WOMEN
1st Maggie Infeld* 34:13 PR
7th Hilary Cairns 38:07
614th Emily Bitetto 55:56

*Team Scorers

GREAT JOB EVERYONE. Wilson, Murat, & Maggie, I have trophies for each of you. I will drop them off at the running store in Georgetown(I will probably give them to Wilson since he works there)

JINGLE BELL LOGISTICS

All,

Someone just delivered all of the race bibs and pins to me. this means that I will have them and will hand them out at the start line at 7am. this means you do not need to collect them at the registration tent but rather with me at 7am. Please try and be at the start line no later than 710am.

Please email me at Max.lockwood@gmail.com

thanks

Max

Results!

Nice job everyone - one of the better team spreads. Jake leads the way.

http://www.usatf.org/events/2009/USATFClubXCChampionships/results/men.asp

Race Day

GRC Thoroughbreds do shake out run on the Red Mile Horse Track. Races time is set at 1:30PM.

GRCXC Update #1

Somewhere, West Virginia

No one wants to get behind the wheel of the Beige Van. "It's a lot of car" noted one driver. Spirits are high and the stench is down.

Developing...

SAT RUN

All, just a reminder that there will be a run from the store on Sat at 9am. Please come. Bring friends and foe, alike.

Max

JATW

GRC TEAM for JATW 10K

Chris Sloane (captain)
Andrew Sovonick
Sean Baumann
Matias Palavecino
Philippe Rolly
Wilson Komen
Murat Kuatali
Emily Bitetto
Hillary Cairns
Maggie Infeld

Of all team members, I have met Matias, Andrew, & Wilson. I will be wearing a Virginia Tech Jacket. I look foward to meeting everyone else. Lets all meet in front of the start line at 7AM SHARP for a warm up. After the race, lets get everyone together for a cool down. After I finish, I will put on some warm clothes, and then meet on the opposite side closest to the river near the finishline for a cooldown(on the paved path). So lets meet there for the cooldown, as each person finishes. Lets try to keep track of everyone as they come through the finish so we can regroup. So, if you finish 1st out of all 10 GRC runners, start looking out for the next GRCrs finishing on the team, 2nd runner...do the same. Remember, the race starts at 7:45 AM! Looking foward to seeing everyone on Sunday!

MEETING TIME AND PLACE FOR JINGLE BELL 10K

Chris, we have an army of people running this race. I think it would be a good idea if you name a spot to meet and a time to accompany it. Mighty Max

There Will Be Mud

In a recent dispatch, my contact on the ground (Matt Ernst) tells me that the ground in Lexington is "slop". Temperatures are expected to dip into the teens tonight before rising to mid 30s on race day.

Bring it on.

RACE TEAM PARTY

All,

we want to put on a big party at our Chevy Chase store. Its going to be a Holiday party. We want to have it in the next week or two. Please send out your opinion as to what weekend dates work best with you. We are thinking a Saturday.

The party will be for race team members, their friends and others associated with the running world here in DC.

Its going to be a potluck so all will be asked to contribute accordingly.

Jake and Co. If you can help with coordination and planning that would be great.

Max

Upcoming Opportunities

Al Lewis 10 miler -Saturday, 09 Jan 2010 9am
Entry Fee: $5 for non-DCRRC members
Course Description: The race starts on the Rock Creek Trail approximately 0.25 miles north of the Ken-Gar Rec Center. The course is an out and back that proceeds south along the trail before turning off on Old Spring Road. There is a waterstop at the intersection of the trail and Old Spring which is the 4.25/5.75 mile points. The entire course is on a paved surface
Location: Ken-Gar Recreation Center, Kensington, MD

Cloud Snapple Half Marathon - Saturday, 30 Jan 2010 9am
Entry Fee: $25 by January 8
Course Description: A towpath favorite, the course is out-and-back along the canal starting at Carderock Rec Area and turn around just before Chain Bridge Rd.
Location: Carderock Recreation Area, MD
Packet Pickup at the GRC DC store Friday, January 29, 3-6 PM
All race proceeds will benefit the High Cloud Foundation and the Leukemia & Lymphoma Society

Workouts this week

Since a slew of the guys are out of commission for Wednesday and Saturday workouts with Club Nationals this weekend, I have a few ideas to toss up-

I was thinking of at least 4xmile Wednesday at B-CC. I'm planning on 5:15-5:20 pace with 2:30 rest. If anyone is up for that, reply by Wednesday at 5, otherwise I'll just do that workout in Fairfax on Thursday and do an easy run Wednesday from the store.

Saturday, I know a skein of you (it's a pack of birds in flight, look it up) will be taking it easy for the Jingle all the Way 10k, but if anyone else is interested and the towpath is as dry as I expect it to be, I plan to do a 30 min. tempo out, cool down the way back. Again, any takers? We might not be able to battle the other top club teams in the county Saturday morning, but we can emulate our compatriots for 9/10s of the time they'll spend doing it...

In Memory: Larry Olsen's Lifetime Love...

Yesterday, the world lost a truly unique and gracious man. For those of you from Southern New England, you may have come across Larry Olsen at one time or another. He was a 63 year old local MA running legend and he died yesterday of an apparent heart attack while doing what he loved doing most: running.

In his lifetime, Larry ran a 2:19 at the Boston Marathon and broke two national records since becoming a masters runner including a 1:05:46 20K when 46-years-old and 43:30 12K when 61. He was a two-time Olympic trials marathon qualifier with more than 130,000 lifetime miles, having run 1,100 races and 273 career wins.

What made Larry so unique was that he literally would give the shirt off his back to the kids he coached as the assistant coach of a local high school team in Hopedale, MA. He was a man of meager possessions as he did not even own a car, a TV, or a computer but the little he made through odd-jobs, coaching and winning he would donate to the poorest kids on the team. He was truly selfless and he will be missed.

http://www.runningtimes.com/Print.aspx?articleID=18305

Matias Tops at Gar Williams Half

Mike Cotterell takes second.

Matias Palavecino M 28 20-29 1:17:21.4 1:17:21.7 1 1 1
Mike Cotterell M 28 20-29 1:19:56.1 1:20:04.7 2 2 2

The Chicken Tender Runner

I've heard stories about this guy...he is a "vegetarian" who is married to a vegetarian who supposedly sneaks out of the house after runs to eat chicken tenders...and only chicken tenders. What gives Andy?

UPDATE: THE LINE on Sunday!

9:00am

Do it! Brave the elements!

Running the Sahara - Film & Run

I received an email yesterday and will paste the import details below. In short, Running the Sahara will be shown on Wednesday, December 9 at 7:30pm at the Landmark Bethesda Row Cinema. There will also be a run with of the stars on Wednesday.This is a GRC sponsored event. I am fairly confident I am going to the film. It looks interesting.

We are having a film screening of our latest documentary Running the Sahara in Bethesda, Maryland. This public screening will be at 7:30 p.m. on Wednesday, December 9, 2009, at the Landmark Bethesda Row Cinema on Woodmont Avenue. Directed by Academy Award™ winner James Moll and produced and narrated by actor Matt Damon, Running the Sahara follows three Ultra Marathoners as they cross six countries in their attempt to become the first to run across the world’s largest desert. This moving documentary captures desert life in Egypt. I would like to reach out to members of your Running Club and their families to personal invite them to this special screening. Attendees will have the opportunity to meet Ultra Marathoner Charlie Engle and ask questions about his experience.

GRC SPECIAL

"GROUPSALE" is a promo code to use when you purchase the tickets online at www.runningthesahara.com. It will save you $5 off the ticket price.

Charlie Engle will also be hosting a 3-5 mile run an the Capital Crescent Trail at 12noon on Wednesday, December 9th. It will start and end at the CHEVY CHASE Georgetown Running Company....they will be giving anyone who comes to the 3-5 mile run a 15% discount on all shoes and apparel!!!!

Party

Just wanted to extend an invite to all to an apartmentwarming party at my place at 8 on Saturday. All our welcome, and it would be great to see people.

The address is 406 4th St. #1 SE, Washington, D.C. 20003. Eastern Market metro is a couple blocks away.

If you can't come -- no worries. I am sure Emily and I will have to move again in a couple months and thus host another party.

Email at dickson.mercer@gmail.com if you have any questions.

And have a good XC workout on Saturday!

Workouts - Wednesday & Saturday

WEDNESDAY

Assuming my left shin is okay, I am going to head to B-CC tomorrow for some track. I know plenty of others are heading over that way as well. Any ideas for a workout? Rock Bottom has been proposed as a post-workout carbo loading exercise.

SATURDAY

GRC is sending 10 harriers to Kentucky to fight it out in the mud at the USATFXC Club Cross Country Championships. For those of us going, we need to get at least one good xc-style workout in before the big throw down. Some of us were thinking about heading to the Farm Park in Derwood on Saturday, but Derwood is a bit of a hike, especially for those in DC/VA, so I am proposing THIS spot HERE. It is a 1+ mile loop that rolls over nice grass just 2.5 miles from my apartment. There is a beaten down path that outlines the field but you can run 2-3 abreast as the grass is very low. It rolls and is reminiscent of a USATF-style course...and there is usually a patch or two of mud. I propose a 1-2-3 min on/off type of workout so that we hit all the different parts of the trail. We can fine-tune this later. I am game for Derwood as well, I simply offer his up as a closer alternative. Let me know what you think. Either way, bring the spikes...

***There will still be the standard group run from the Georgetown Store on Saturday, this is just for those of us heading to Lexington.