PHOTOGRAPHER NEEDED

I need someone who is better at photos than towpath(he is unable) to come to the Georgetown store tomorrow and shoot some pictures of Wilson and Co working with customers. This is for some marketing we are doing. This is important so if you are able and willing and have some skill, your service to the RunCo will forever be remembered.

If you are such an individual email me at Max.Lockwood@gmail.com.

TOWPATH

I need you to call the Chevy store

RACE TEAM RACE

As you know, The Father's Day 8k is the race being used to raise some money for the race team. Jay Wind has collected the permit, is timing the race and doing quite a bit of promotion. This is/was not really to be his job. However, due to circumstances he is now doing these tasks.

Bottom line is the more people you get to sign up and the less we/you rely on others, the more money the race team makes for its own use.

I am not privy to how the dollars are to be broken out but its best to start marketing and getting people to register.

Get to the local run clubs and hand out fliers at local races and hit the pavement in all directions in order to secure top billing is my humble advice.

Over and out

GRC Club Records

Awhile back Karl and I were wondering what the all time best GRC times were...so I started to do some research. You can now see the UPDATED club records as a tab under our results spreadsheet.

Now, let's break 'em.

If there are any corrections/questions, please email me.

Anyone for a track workout Wednesday?

I was thinking of 5-6 x mile at B-CC, between 5:10-5:15 pace. Respond by 5 pm Wednesday if there's any interest, otherwise I'll be doing it on a road loop in Falls Church.

NEW SHERIFF, MAYBE?

I noticed that Potomac River Running won the Cherry Blossom team challenge. I am a bit surprised. I did not think they were gathering forces in order to mount a serious attack. I was wrong.



They now seem to be capturing runners from different areas. Chris Sloan and others, maybe.......oooops.



All kidding aside, when is the next team challenge and what, if anything is needed from a Company/sponsorship standpoint to continue to entice runners to come our way?

MCRRC Firebirds Mile

The Firebirds Mile @ Gaithersburg high school is this wednesday April 14th. I have been going back and forth on whether or not to stick to the plan of using this race just as a hard workout (being that the mile will be a hard effort, followed by a 2-3 mile @ 10mile race pace). I finally decided yesterday that I am going to stick to my plan (prior to getting sick last week). If anyone wants to make a workout out of this event, there will be company in Klim, Karl and myself.
Information is at the following link www.mcrrc.org/races/firebirdsmile

Track Tuesday/ Wednesday?

Hey guys, anyone (non-cherry blossomers) interested in track (miles, ladder?) or tempo/minutes on CC-trail tuesday night? Anyone for wednesday? I'd be up for any (longer) workout.

Cherry Blossom 2010 Video

Towpath says: "For the optimal cinematic experience, watch it here on YouTube in 720p HD , with quality headphones or speakers."

Cherry Blossom Results

Official Male Results

Place Div /Tot Num Name Ag Hometown 5 Mile Gun Tim Net Tim Pace
===== =========== ====== ====================== ==
1 1/446 19 Stephen Tum 24 Kenya 22:42 45:43 45:43# 4:35
2 2/446 7 Lelisa Desisa 20 Ethiopia 22:46 45:44 45:44# 4:35
3 3/446 5 Tilahun Regassa 20 Ethiopia 22:46 45:50 45:50# 4:35
4 1/1402 3 John Korir 34 Kenya 22:46 46:05 46:05# 4:37
5 1/1471 29 Stephen Muange 28 Kenya 22:47 46:34 46:34# 4:40
6 2/1402 1 Gilbert Okari 31 Kenya 22:46 46:39 46:39# 4:40
7 2/1471 11 Enock Mitei 29 Kenya 22:50 46:54 46:54# 4:42
8 3/1471 49 Jairus Chanchaima 25 Kenya 22:47 47:00 47:00# 4:42
9 4/446 51 Simon Cheprot 20 Kenya 22:47 47:04 47:04# 4:43
10 4/1471 13 Robert Letting 25 Kenya 22:48 47:05 47:05# 4:43
11 3/1402 17 James Kipketer 32 Kenya 23:03 47:18 47:18# 4:44
12 5/1471 35 Tesfaye Bekele 27 Ethiopia 23:04 47:20 47:20# 4:44
13 6/1471 23 Philemon Terer 25 Kenya 41:17 47:42 47:42# 4:47
14 4/1402 21 Samuel Ndereba 33 Kenya 23:46 47:48 47:48# 4:47
15 7/1471 47 Ketema Nigusse 29 Ethiopia 47:50 47:50# 4:47
16 8/1471 9 Shadrack Biwott 25 Kenya 23:02 47:53 47:53# 4:48
17 5/446 31 Bado Worku 21 Ethiopia 23:45 48:03 48:03# 4:49
18 6/446 309 Tim Young 23 Fredericksburg VA 24:01 49:04 49:04# 4:55
19 5/1402 27 Julius Kiptoo 32 Kenya 23:05 49:07 49:07# 4:55
20 6/1402 104 Bert Rodriguez 30 Arlington VA 25:23 50:52 50:52 5:06
21 7/1402 109 Aaron Church 34 South Riding VA 25:24 50:52 50:52 5:06
22 9/1471 105 Jake Klim 29 N Bethesda MD 24:52 50:56 50:56 5:06
23 10/1471 25 Mohamed Fadil 25 Morocco 24:22 51:29 51:29 5:09
24 1/76 450 Graham Bazell 19 Columbia MD 51:41 51:41* 5:11
25 7/446 103 Jerry Greenlaw 22 Warwick NY 25:30 51:42 51:42 5:11
26 1/816 112 Ray Pugsley 41 Potomac Falls VA 25:48 52:10 52:08* 5:13
27 41 Dan Kahn Houston TX 25:36 52:38 52:36 5:16
28 11/1471 110 Darryl Brown 27 Exton PA 25:31 52:39 52:38 5:16
29 2/816 6086 Tim Dietz 40 Silver Spring MD 45:23 1:12:17 52:46* 5:17
30 8/1402 310 Ben Ingram 33 Baltimore MD 26:08 52:47 52:47 5:17
31 9/1402 43 Wilson Komen 32 Kenya 25:36 52:55 52:54 5:18
32 12/1471 115 Patrick Reaves 25 Durham NC 25:55 52:56 52:54 5:18
33 10/1402 131 Jeffrey Rios 32 New York NY 26:25 53:02 52:59 5:18
34 13/1471 111 Izzy Mehmedovic 25 Columbia MD 25:55 53:24 53:22 5:21
35 8/446 135 John Compton 24 Charlotte NC 26:53 53:31 53:29 5:21
36 14/1471 427 David Strubbe 28 Chicago IL 26:51 53:35 53:32 5:22
37 15/1471 121 Jordan Kinley 25 Charlotte NC 26:05 53:35 53:33 5:22
38 16/1471 132 Carlos Renjifo 27 Columbia MD 26:16 53:37 53:34 5:22
39 17/1471 120 Daniel Matena 26 Charlotte NC 26:53 53:36 53:36 5:22
40 11/1402 435 Sam Blasiak 30 Fairfax VA 26:31 53:40 53:36 5:22
41 9/446 466 Caleb Doan 20 Charlottesville VA 26:39 53:51 53:46 5:23
42 12/1402 419 Brian Lombardo 32 Tonawanda NY 12:57 53:49 53:48 5:23
43 10/446 101 Conor Lanz 24 Brooklyn NY 27:10 53:51 53:49 5:23
44 11/446 130 Evan Jurkovich 24 Washington DC 27:02 53:59 53:55 5:24
45 13/1402 118 Ben Hovis 32 Charlotte NC 26:54 53:58 53:58 5:24
46 18/1471 117 Patrick Murphy 25 Washington DC 26:20 54:09 54:06 5:25
47 19/1471 125 Christopher Sloane 26 N Potomac MD 26:54 54:18 54:16 5:26
48 14/1402 119 Jeffrey Diephuis 30 Portland OR 26:31 54:23 54:19 5:26
49 20/1471 126 Billy Askey 27 New York NY 26:39 54:24 54:21 5:27
50 21/1471 19803 Charlie Ban 27 Falls Church VA 26:25 54:24 54:24 5:27
51 1/1052 134 Ulrich Fluhme 35 New York NY 54:30 54:27* 5:27
52 15/1402 113 Kyle Smits 31 Baltimore MD 26:22 54:47 54:46 5:29
53 22/1471 19651 Kevin McHale 25 Clifton VA 26:30 55:01 54:57 5:30
54 23/1471 19808 Wylie Belasik 26 Washington DC 27:12 55:03 54:57 5:30
55 12/446 426 Andrew Midland 22 Virginia Beach VA 27:39 55:03 54:57 5:30
56 13/446 501 John Hall 24 Arlington VA 27:31 55:12 54:57 5:30
57 24/1471 447 Philip Turner 25 Linthicum MD 27:10 55:00 54:58 5:30
58 25/1471 449 Joshua Jabaut 26 Washington DC 27:09 55:03 54:59 5:30
59 2/1052 502 Karsten Brown 35 Front Royal VA 27:31 55:26 55:21 5:33
60 26/1471 122 Dylan Keith 25 Arlington VA 27:17 55:36 55:33 5:34
61 27/1471 313 Justin Fritzius 25 Purcellville VA 26:59 55:42 55:40 5:34
62 14/446 471 Alvin Yew 24 Annapolis MD 27:37 55:52 55:44 5:35
63 1/628 140 David Haaga 48 Rockville MD 27:35 55:50 55:46* 5:35
64 15/446 485 Kyle Schmid 24 Annapolis MD 27:42 55:59 55:55 5:36
65 28/1471 116 Carlos Hunt 28 Washington DC 27:12 56:03 55:59 5:36
66 16/446 311 Benjamin Bartlett 22 Fairfax VA 27:57 56:04 56:01 5:37
67 29/1471 487 Luke Holman 26 McLean VA 28:00 56:05 56:03 5:37
68 16/1402 477 David Biko 33 Abington PA 27:22 56:09 56:06 5:37
69 3/816 128 Mike Colaiacovo 40 Baltimore MD 27:31 56:15 56:13* 5:38
70 17/446 20853 Scott Allen 23 Washington DC 27:55 56:17 56:15 5:38
71 17/1402 459 Mike Beigay 31 Concord NC 28:01 56:19 56:19 5:38
72 18/446 751 Jonathan Ross 24 Durham NC 28:06 56:35 56:19 5:38
73 18/1402 467 Elijah Shekinah 32 State College PA 27:43 56:27 56:24 5:39
74 30/1471 495 Rodee Schneider 28 Washington DC 28:15 56:29 56:26 5:39
75 31/1471 493 Kevin Timp 26 Chapel Hill NC 28:36 56:38 56:32 5:40
76 1/422 312 John Tuttle 51 Villa Rica GA 27:44 56:42 56:39* 5:40
77 3/1052 482 Abraham Dahan 36 Washington DC 28:01 56:42 56:41 5:40
78 32/1471 480 Chris Johnson 28 Washington DC 28:12 56:52 56:46 5:41
79 19/1402 138 Joseph Racine 31 Arlington VA 27:25 56:47 56:47 5:41
80 33/1471 498 Sam Allin 29 Arlington VA 28:30 57:02 56:51 5:42
81 19/446 474 Cooper Linde 22 York PA 28:32 57:02 56:56 5:42
82 4/1052 462 Pavel Frelich 39 Chevy Chase MD 28:14 56:59 56:57 5:42
83 34/1471 470 John Kelly 26 Arlington VA 27:42 57:06 57:01 5:43
84 35/1471 522 Stephen Schaefer 28 Washington DC 29:05 1:06:21 57:03 5:43
85 5/1052 154 Brent Jones 39 Las Vegas NV 27:58 57:11 57:07 5:43
86 20/446 463 Chuck Love Iv 24 Madison VA 28:52 59:51 57:11 5:44
87 2/628 148 David Cascio 47 Reston VA 27:58 57:15 57:12* 5:44
88 21/446 582 Craig Sauers 24 Laporte IN 27:51 57:21 57:17 5:44
89 6/1052 481 Tyrell Heaton 35 Falls Church VA 30:30 57:23 57:20 5:44
90 22/446 555 Jimmy Daly 24 Kensington MD 28:22 57:24 57:20 5:44
91 36/1471 526 Fabio Casadio 28 New York NY 28:31 57:26 57:22 5:45
92 20/1402 537 Tim Sandfort 33 Kirksville MO 28:10 57:26 57:23 5:45
93 37/1471 468 Charles Ballew 25 Washington DC 29:09 57:51 57:24 5:45
94 7/1052 547 Anthony Belber 37 Washington DC 28:21 57:42 57:35 5:46
95 21/1402 527 David Wertz 34 Arlington VA 28:36 57:41 57:36 5:46
96 4/816 143 Jon Williams 41 Miami FL 28:06 57:44 57:40 5:46
97 22/1402 531 Jared Tootell 32 Hoboken NJ 28:42 57:52 57:49 5:47
98 23/1402 315 Mike Niederhausen 33 Arlington VA 28:13 57:55 57:52 5:48
99 2/76 519 Benjamin Jones 19 Chapel Hill NC 28:30 58:13 57:59 5:48
100 23/446 722 Gregory Mariano 24 Arlington VA 29:18 58:18 58:02 5:49

CB LOGISTICS

The race starts at 7:40am and it's a madhouse getting down there. I plan to arrive between 6-6:30am and start my warm-up no later than 6:45am. Anyone who wants to meet to warm-up should meet me at the start line at that time. I feel that you can't get to this race too early.

6:45-7:15 warm-up (only 20 mins or so, but a 10 min buffer)

7:15-7:30 bathroom/stretch

7:30 head to starting line

Will anyone be hanging out at the start/finish line who is not running who might be able to take warm-ups?

Update: Meet here post race for team photo.

DU in PA

REPORTS FROM DOYLESTOWN:

No complete results...only pieces:

Dirk and Wade of PACERS lead first 5k in 15:20 "shoulder to shoulder"

Chicken Tender winds up 6th overall after 16:54/16:49 5k splits

New Balance

From Jessica (at the Georgetown Store):

On Saturday April 10^th, there will be a New Balance rep at the Georgetown Store in the morning and he will bring shoes for everyone to try on their run risk free. Arrive a little early to be fitted.

There will be giveaways for all the runners that participate and a raffle for a free pair of shoes following the run, plus food and drinks.

I will be running an EASY 5-6 miles from the Store that morning before heading to the expo to pick up my CUCB number.

Article on CUCB Director Phil Stewart

http://www.washingtonpost.com/wp-dyn/content/article/2010/04/04/AR2010040402393.html

Boston Marathon Pacing & Info

Two weeks from now some of us will be in post-Boston Marathon leg trauma. The downhill nature of the course puts a serious hurt on the quads.

I'll be joining big brother Dave Orton, who's Project BQ earned him a spot down at Virginia Beach last year. Dave's been kind enough to share a neat little spreadsheet to help strategize the race down to each mile.

Boston Marathon Pacing & Info

Back in Gear

I'm really starting to feel sharp again, and I set a goal for May 8th at Lock Haven since it is an evening meet late in the season, but before that I am going to need to tune up in an actual race. Does anyone know when and where I can race locally in the 800? I would like to race twice before hand.

VCU 4/17 - rust buster
??? 4/25
LHU 5/8

Wednesday Workout

After a two week hiatus, I'll be at B-CC on Wednesday for a light workout. Traditionally before Cherry Blossom (or Army Ten Miler) I run 2.5 miles at goal pace down the CCT. I treat it like the first 2.5 miles of the race. If anyone wants to join, let me know. I am shooting for 5:04-5:05s. CONTROLLED!

I will warm up from the track to CCT, then starts south of the Little Falls Pkwy intersection. On the way back, we can cooldown in the Kenwood section of the trail and see Chevy Chase's version of the cherry blossoms.

Father’s Day 8K - Sunday, June 20 at 6:30pm

SAVE THE DATE!

THIS IS AN "ALL HANDS" GRC EVENT SO WE NEED EVERYONE TO HELP OUT ON RACE DAY FROM APPROX 3PM-8PM.

Please post in "comments" below if you are available on race day and you will be given a duty. Race day duties may include; lead bike, course marshall, water stop and/or packet pick-up.

This race will benefit US (the Running Company Race Team) so we need all of you to spread the word.

Father's Day 8K
Sunday, June 20, 2010 - 6:30 pm
Enter on-line at www.therunningcompany.net
Celebrating National Men’s Health Week
Capital Crescent Trail on the Georgetown Waterfront
3530 Water Street NW, Washington DC (under Key Bridge)

This race replaces the race we were planning to do on the CCT in Bethesda.

This is the same flat, fast, out-and-back USATF certified 8k course that GRC did last year.

We have a 350 limit, so let's get as many bodies as we can.

I will be in touch with those of you helping me with "pre-race" things.

FLASH: REAVES 15:33 at DUKE

DEVELOPING...

DIFFICULT RUN

Does anyone want to venture to Difficult Run on Sunday for a long run? The weather is beautiful and greenery and lushness out that way should be second to none. Need to get the run in early.

Weekend Runs

Since I'll be busy hunting for Easter Eggs on Sunday morning, I'm going to try to do my long run on Saturday, and a regular run from The Line on Sunday afternoon. Is anyone interested in joining me later on Sunday? I'm flexible about the time.

The Runner's High

Check out Max & Coach K in action!

Bucknell Bison Classic (April 9th). Any interest?

I decided I am going to take a personal day next friday (april 9th) and head up to Bucknell University to race a 5,000. They have a legit "Distance Night" at this meet. The schedule of races are at the link below. If there is any interest, 3 or 4 people would have a place to stay friday night. I figure I would head back to MD/D.C saturday early afternoon after a run in Lock Haven (which is 30 mins from Bucknell). This could be a good opportunity for anybody not racing Cherry Blossom.

www.bucknellbison.com/sports/m-track

events: 1500 (3 heats + invitational), 3k steeple, 5,000 (3 slow heats + invitational), 10,000 (1 section of mens/1 section of women-45 entrant max per section).

(go to home meet event schedule on right side of page. April 9th Bison Classic.) It would not let me link the pdf for whatever reason.

If you want in, we will have to send an email to coach Kevin Donner: kdonner@bucknell.edu

Switching Sides

As one or two of you already know, I am turning over to the Potomac River Racing team. I am doing this because it makes sense for me since I work at their store. I will however, before I retire my GRC singlet to someone else and officially become "the enemy", run for Georgetown one last time at the Cherry Blossom 10 Miler next Sunday. I will still meet up at regular workouts/runs whenever I can. This is a great group and I will continue to help push/be pushed by anyone in training runs. Thanks again to everyone for letting me be a part of the GRC. I will still see you all out there in many races to come..

Wednesday Workout

Who will be present for the Wednesday workout? I'm adding a set and cutting rest, 4x(300, 300,200 Rest 65) Rest 2min

Tuesday workout

Anyone up for some longer interval, like 3x2 mile, on Tuesday?

FLASH: UMD Results

COLLEGE PARK, Md


UNOFFICIAL RESULTS FROM UMD INVITATIONAL

Joe Wiegner - 15:16
Billy Askey - 15:40 PR
Andy Sovonick - 15:44 PR

From Wiggy: Pace went out slow (77)...Wiggy takes leader duties with UMD collegian and Adam Condit of PR Running, 9:50 for Wiggy at 3200m, goes for broke with 1000m to go, but caught by UMD runner. Wiggy is second.

Major PRs for Chicken Tender (30 seconds!) and Billy (12 seconds?).

Huge breakthrough for the rapidly improving Andy!

FLASH: Raleigh Relays

The Red Fox, Patricks Murphy and Reaves storm down to Raleigh today to show those college boys how real men run 5000 meters.

RED FOX PRs -- 14:45

Maryland Invitational

We have several runners competing tomorrow at the University of Maryland Invitational. The 5000 meters is scheduled to go off with the women first at 9:00am, men will follow. I have not seen a schedule yet ( i got the start time for the 5k from Danielle last night). I plan to arrive at UMD at 7:30 and warm up around 8:30. I am going to chill in the car or find a nice area in a nearby building to camp out for awhile. If anybody who is participating or wants to come to spectate would like to carpool, we can comment to this message.

Best of luck to Klim, Murphy and Reaves who have started their own wolfpack, and will be racing against other wolfpacks at the NC State Wolfpack Invitational. I guess this answers the question if Wolves and Foxes get along... who would of thought... Good luck fellas!

Weekend Runs

For those not racing this weekend.

1. Will we be able to run from the Store on Saturday morning?

2. I propose we run from Sycamore Landing to Old Anglers Inn. We would need a few cars to drive people to the landing and then people willing to drive back to the cars after the run. I like these point to point runs because you have no choice but to run the whole darn thing! Distances could vary from 15 - infinity miles.

Anyone on the fence

Registration for Chicago Marathon is reaching its limit.

ALSO: TUESDAY WORKOUT

I will plan on working out Tuesday evening at American University. I plan to begin warming up at 6:45, and will run 1600m, 1600m, 800m, 800m at 5K pace. Comment below if you're interested in joining me.

Wednesday Workout

With people peaking and other's on the IR, I think I will take the lead on organizing the Wendesday workout at AU. Moral support is the biggest thing, but anyone that wants to run 300's (my first attempt at this distance this year) is more than welcome to workout at 6:30.

3x(300,300,200) Rest 75sec.

Pikes Peek

For those interested in running Pikes Peek on April 25 please EMAIL me your PR/seed time.

Thanks.

Jklim007@yahoo.com

Reaves, Sloane both looking to call themselves PR today!

Patrick Reaves is racing the Half Marathon today (gun goes off at 7am)
while Chris Sloane is racing the Marathon (gun goes off at 8am)

These guys are ready to run something quick on this fast course. I will have cell phone on course and will text updates to klim and chicken tender... These guys are ready to roll!

UPDATES

7:49 - leaders in half marathon pass "10 miles rolling"...probably a group looking for a trials qualifier of 1:05.

7:51 - Berdan of Falls Road hits mile 10 in 51 flat

7:54 - Reaves in 13th place at mile 10...split unsure (circa 54-55 is but a guess)

7:59 - Reaves digs it in and heads towards finish line

8:00 - Sloane toes the line and heads for personal glory

8:01 - Jake Marren wakes up in Jamaican hotel and heads out for long run

8:11 - UNOFFICIAL - 1:11:02, top 20 for Patrick Reaves...result could be faster. Either way, Reaves has knocked about 1 minute off his previous best.

TOP 5 IN HALF
MIKE MORGAN - 1:04:49
ABIYOT ENDALE - 1:05:35
DAVE BERDAN - 1:06:09
TIM YOUNG - 1:07:50
ANDREW CLOKE - 1:08:11

8:20 - Reaves: "tough day, battled head wind alone after mile 7"

8:25 - Sloane 25 minutes into marathon. Hopes to better PR of 2:38.

Reaves OFFICIAL TIME is 1:10:56! PLACES 15th OVERALL

Developing...

FLASH: Saturday results

National Half Marathon
Dirk De Heer - 5th, 1:07.35
Andy Sovonick - 1:15.18

Dirk ran a really smart race, working off a lead pack that went out really fast. A couple guys that went with that pack -- some top local Ethiopians -- had to drop out. Andy looked really, really smooth -- showing a lot of potential for the longer stuff.

UPDATE: Wiggy ran 25:20 and placed 16th overall!

Joe Wiggy ran 25:20 at the Shamrock 8K this morning. He was 16th place.

Saturday Workout

This is a bit last minute, but I plan to run 3 x mile tomorrow afternoon (3pm?) in the brilliant sunshine when the temps hover in the mid-70s. I am hoping to run 4:40, 4:40, sub-4:40 with 400 rest...in spikes. I could use all the help I can get - whether you want to run one rep, two reps, or 800s at 2:20 or...anything. Location is TBD pending who is interested.

I am volunteering at the National Marathon in the morning so will do a shake out run then.

Old Anglers on Sunday

I am running my long run here at 9:30am. There are trails above the Towpath which are good for 4-5 miles, then I'll hit up the old Towpath for the rest. Any interest?

FYI: Anybody who is attending workout at BCC tonight!

I need to get a uniform (preferrably a Small or Medium Brooks GRC uniform). If someone you has an extra nike GRC uni, that will work too (Towpath mentioned he had one... not sure if you are coming tonight or not Peter?)

Greatly appreciated

wiggy

Wednesday?

Jake M. and I will be at the track Wednesday. If anyone wants to come and help Jake get through a peak-week marathon workout, we'll be there at 6:30, get the whole running thing done and then go out for St. Pat's.

TOWPATH! NOOOOO!!!!!!

Lock 5 of the C&O canal fails and forces the towpath to close. Peter was last seen quietly weeping into a bowl of oatmeal, questioning whether to go on. Keep him in your thoughts.

Bocce Season

Are there any interested bocce ball ringers out there who want to join a league on Thursday nights at Rose Park (26th & P Streets, NW) at 6:30pm or 7:30pm (the times vary based on the schedule)? It's great upper body strength training, and the strategy is almost exactly like curling (for those of you making a push for the 2014 Olympics in Russia). If you're interested, let me know. Sign-ups have started and it fills up quickly. More info here: http://www.dcbocceleague.com/home/home.aspx

UPDATE: Shamrock 5k Results

BREAKING:

Baltimore, MD.

Jake Klim was unable to defend his 2009 Shamrock 5k title, but was rewarded for his valiant efforts with a PR time of 14:48!

1 1/381 345 David Berdan M 28 Parkville MD 14:28 14:29# 4:40
2 2/381 2204 Jake Klim M 29 North Bethesda MD 14:48 14:48 4:46
3 3/381 2779 Izzy Mehmedovic M 25 Columbia MD 15:06 15:06 4:52
4 4/381 2937 Patrick Murphy M 25 Washington DC 15:32 15:32 5:00
5 1/507 1973 Benjamin Ingram M 32 Baltimore MD 15:41 15:42 5:04
6 5/381 1928 Patrick Hughes M 23 Washington DC 15:52 15:53 5:07
7 6/381 622 Mark Buschman M 25 Columbia MD 16:00 16:01 5:10
8 7/381 2225 Will Knox M 25 Cockeysville MD 16:03 16:04 5:10
9 1/44 4330 Michael Wegner M 13 Columbia MD 16:10 16:11* 5:13
10 8/381 2462 Alex Loper M 22 Bel Air MD 16:14 16:15 5:14

UPDATE: St. Patricks Day 8K results

OFFICIAL GRCer RESULTS:

3 Dirk De Heer M 28 Silver Spring MD 24:36 4:57

18 Charlie Ban M 27 Falls Church VA 27:23 5:31

Matias & Marren Go 2 & 3 in Wet/Windy PA

Chambersburg, PA

Matias is runner up in deluge of rain and wind at Chambersburg Half Marathon - 1:17

Marren runs 1:18:40, finishes 3rd

35 mph headwind and downpour for most of the race.

"Effort" still achieved despite horrendous racing conditions

Marren noted "at least I won money"

DEVELOPING...

Workout Next Week

I am way ahead of this, but next Wednesday is also St Patrick's Day...perhaps we should move the workout to Tuesday night (cough)? Also, this gives those racing NEXT weekend an extra day of rest. Am I alone on this?

GRC Singlet

I meant to bring it up at the workout last night and totally forgot... Could someone who has one of the old Brooks GRC singlets, bring it to the run from the store on saturday? I spoke with Klim and he said he would take it off your hands and hand it off to me next week (as I will be in PA this weekend). If anyone happens to have an extra white nike singlet, that would be even better... as I planned to just cover up the nike symbol w/ tape. But the old brooks singlet would do just fine for the meantime. I am looking for a medium ... if possible...

Thanks, and best of luck to all racing this weekend!
wiggy

Journey to the End of the Night

It's not too early to think about our post-racing season adventures... The Journey to the End of the Night is a fantastic adventure through the dark streets of our nation's capital, and it's tentatively planned for Saturday, May 15th. Mr. Reaves and I teamed up and raced to victory in the inaugural event in 2008, and this would be a fun night for the anyone in the GRC up to the challenge.


Here's the gist: Teams of adventure-seekers depart from a central location and criss-cross the city to a series of checkpoints while being chased by people lurking in the dark. If they tag you, you become a chaser. If you out-sprint them, you survive and continue to play. This "race" is as much about strategy as it is about speed and endurance. The first team to the final checkpoint is the victor, and will be spoiled with golden chalices overflowing with the juice of the jungle.

I will add this event to the race calendar. Just keep it in mind, and we can plan for it later in the spring.

JourneyDC Website.
JourneyDC Twitter Feed.

Track Tonight

It looks like most people got in a good track workout yesterday, but I wanted to see if there was anyone else eager to run in circles tonight. I will be at AU 'round 7 to run some shorter stuff.

Shamrock 5 Logistics

The race starts at 1:15pm on Sunday in downtown Baltimore...BUT we need to get there no later than 11:30am in order to pick-up our number (packet pick-up closes at 11:30 and they make no exceptions. In fact it is worth it to sit around and watch what happens at 11:31 when angry runners try and argue their way into packet pick-up).

Because something always goes wrong, I am leaving Fox Den in North Bethesda no later than 10:00am...get to B'more by 10:45am, park and get to packet pick-up well before it closes. Then I'll hang for 45 mins and warm-up. I am going to go toat a Falls Road Running event postrace where Ryan McGrath (RM) promises to do stand-up.

If this sounds like something you want to get behind, let me know.

Achilles Injury

Hey guys,

I just wanted to let you know I will be out of running for at least another week with a micro-tear (really it's messed up tissue that got overstretched) in my achilles. I haven't run for a few days and it's already healing but I have have to take some additional time off and then take it slow. It's really frustrating to not run right now since I can't use my fitness and because the weather is nice now after I was running serious mileage on the roads near my place this whole last month. Oh well, that's part of running. Anyway, anyone who wants to do some cross-training in the pool, contact me.

-Karl

Track @ B-CC

I plan to do a light workout at B-CC on Wednesday. "Light" because I am coming off a race and have another one this weekend. Not sure what I'll do, but I'll probably piggyback off of what others decide upon.

UPDATE: University of MD is now including 5,000 meters due to popular demand!

If interested in entering please email asst. coach Danielle Siebert:
dsiebert@umd.edu

Include name, event and seed time.

The Champ!

Dirk de Heer opens up what's left in his tank and outs sprints the 62 minute half marathoner Demesse Tefera for a 5 mile time of 24:18.

A cool breeze on snow-free streets made racing fun again. Photo & Quote from Washington Running Report

Van Metre 5-mile

Early results (unofficial)

Dirk 1st, 24.18...Klim 3rd, 24.46 (pr)...Burnam 26.05


1 1/39 230 Dirk De Heer 28 SILVER SPRING MD 24:18 24:18 4:52
2 2/39 9 Demesse Tefera 27 SILVER SPRING MD 24:22 24:22 4:53
3 3/39 5 Jake Klim 29 N BETHESDA MD 24:48 24:47 4:58
4 4/39 241 Adam Condit 26 ASHBURN VA 25:19 25:19 5:04
5 5/39 214 Dustin Whitlow 23 ASHBURN VA 25:26 25:25 5:05
6 6/39 6 David Burnham 25 ARLINGTON VA 26:07 26:06 5:14
7 7/39 733 Justin Fritzius 25 VA 26:30 26:30 5:18
8 1/118 750 Bart Borghuis 34 ARLINGTON VA 26:48 26:48 5:22
9 8/39 779 Andrew Towne 28 ARLINGTON VA 28:03 28:03 5:37
10 1/86 367 Bill Bray 45 FAIRFAX VA 28:04 28:03 5:37

Saturday PM Team Building: Buffalo Billiards in Dupont...

Folks -

Klim and I had talked about getting together Saturday night for a burger, root beer and more at Buffalo Billiards in Dupont Circle.  So consider this an open (albeit late) invitation to join us there starting at 7:00pm.  Buffalo Billiards is located at 1330 19th Street Northwest, Washington, DC.

- JARRIN

Video of the Week

http://www.ryunrunning.com/ryun/video/Mile03.mov

Ryun's last 300m was 39 seconds!

Run or no run?

Here's a question for the board. We're all obsessive-compulsive about our running to varying degrees. This is a classic example of that, so I thought it would make good discussion:

I have a 5:30 AM flight tomorrow. That means to get in a run at all tomorrow, I have to wake up at 3:00. There isn't another chance in the day to run since I'll be on a plane or on field trips. If I don't run, it'll be my second "0" day in two weeks. I hate zeros, plus there's just that icky feeling of not running when you don't have a reason not to other than just being busy.

I can sleep on the plane afterward from NC to Philly and then from Philly to San Francisco. Do I suck it up and get in a 30-minute jog at 3AM? Or take another day off? The prospect of running seems perfectly reasonable to me at this point as there isn't much of a difference between waking up at 3:00 versus 3:30. I'm also admittedly hurting for sleep right now coming off of a week of midterms and projects at school.

Thoughts?

UMD Outdoor track invite, 3/27

UPDATE #2: UMD assistant coach just mentioned that the 5K is being reconsidered... I'll stop updating until I actually know. Stay tuned.

Hi,

I'm checking to see if anyone is in for the University of Maryland outdoor track meet, March 27, at College Park. I'm doing the 5K.

Comment if you're interested. We'll send a roster to the assistant coach to get registered.

I hear Pacers are showing up as well...

Boston Marathon Team

Earlier today I officially registered the Georgetown Running Company for the team competition (men's and women's open) of this year's 114th running of the Boston Marathon.  So far I have the following on our teams:

1. Bain
2. Cochran
3. Ernst
4. Palavecino
5. JARRIN
6. Oneill
7. Conchita Gabler

I have until March 31, 2010 to register others under the GRC teams.  Thus, if you run with us, are a confirmed registrant and would like to be included on our team roster, please contact me via Klim.

JARRIN

Sunday - Riley's Lock?

It'd be nice to run on some soft stuff and if things keep progressing they way they have, the towpath and area trails should be good for a run. I propose Riley's Lock at 9am.

If they're too muddy/snowy/crummy, we can always hit the roads around there. This proved to be good running last time.

Note to bikers/tri people - excellent biking out this way if you wanted to do a "double"

Anyone game?

Track Workout

I don't know if B-CC is cleared, so should we plan for AU at 6:30pm?

Karl and I discussed a "lighter" workout of 400m x 3 x 4 sets at 8k race pace.

A heads up that my job could be crazy and I MAY not be able to make it. Though, assuming I can, is there someone who can pick me up at the Metro again?

2012 Olympic Marathon Trials to be held in Houston

NEWSFLASH:

Karl, Chris Raabe..and any others looking to run/qualify for the 2012 Olympic Marathon Trials:

"The 2012 U.S. Olympic Marathon Trials will be held in Houston January 14, 2012, a day prior to the 40th anniversary run of the Houston Marathon. Both Trials races will be run on the morning of January 14, with the women's event expected to start before the men's. The specific race schedule, as well as details about the 26.2-mile course, will be announced later."

RACE RESULTS

PRs for all!

Sloane: 1:12 at Colonial HM. 6th place.

Chicken Tender Runner: 16:18 for 5k. 5th place

Jake Maren runs 56:09 (14th overall) with our friends at Falls Road. The men's and women's Falls Road teams sweep the team titles.

Sunday Run

I'll be trying to run 15-16 miles Sunday. I hate to suggest The Line (again), but since there are so many tree limbs down I doubt we'll be able to run anywhere else. Discuss. Let's plan on a 9:30 start.

Also, Dylan and I were talking about getting together to watch the USA-Canada gold medal hockey game tomorrow at 3. Let us know if you're interested. I can host at my place, or we can hit a bar (perhaps The Four Ps?).

GRC Race Season Starts This Weekend!

For the next 10 consecutive weekends, GRCers will be competing in races ranging from 5k to marathons. The racing season is about to begin.

On Sunday, Chris Sloane will aim for a half marathon PR and a 1:11 effort on the rolling Colonial Half in Williamsburg, VA. Closer to home, Andy Sovonick will be attacking the 16:00 barrier at the Love the Run Your With 5k, while Jake Marren races (tempos?) the 10 Mile Club Challenge. Nate Timm might also be racing here.

The worst of the winter is finally behind us (let's hope). Now it's time to remember all the hard work and race. Good luck guys.

WEEKEND RUNS - it appears as if the Saturday run will depart from the Chevy Chase Store at 9am on Saturday to coincide with the running lectures. I will be there and plan to run 18. I am heading out of town that afternoon, so I plan to get it out of the way that morning. If anyone wants to join me, let me know.

2010 USATF XC CLUB

This just came over the wire. Mark your calendars!

12-12-10 USATF Club Cross Country Championships, Charlotte , Open, Master’s and team competition. Please consider participating in these quality events especially the team competitions. The area is quite rural, but offers phenomenal opportunities for tourism/family vacations and the like due to the adjacent Blue Ridge Mountains

Hey GRC'ers,

We ordered custom tights for the tri team. I think the design is pretty bad ass, so I wanted to see if any of the runners were interested. We can get them for 35% off retail.

Here's the design:

http://backend.champ-sys.com/customershowpic.jsp?path=//order2010//CS-0583-10//2010-02-19//Accelerade%20DC_Running_Tights_V3.3.jpg

Retail is $67 for tights and $50 for wind pants. So prices are:

tights - $43.50

running pants - $32.5

Let me know if there's interest. They have to be custom made so it will take at last 8 weeks after I order, so you'll likely be ordering for next winter, but it will be cold again before you know it!

You can email me at snappletriteam@gmail.com

Bart

ASK THE EXPERT FORUM THIS SAT THE 27th

All,

We are hosting a forum at the Chevy Chase store this Sat entitled, Ask the Expert. I need all of you to spread the word and attend. Its going to be forum made up of the areas formost leaders in the areas of Podiatry, physical therapy, Chiropractic applications, massage, coaching and more.

I suggest we lead the run from Chevy Chase this sat and then help out at this event from 11-1. i am attachnig the list of speakers.

Let me know if you all are cool with helping out.

Max


Please come and to our panel of experts and learn about the many aspects of running including massage therapy, podiatry, physical therapy, coaching and more.

Come and ASK THE EXPERT on Saturday, Feb 27th from 11am until 1pm.

The event is free and open to all. No RSVP is necessary. The Chevy Chase Running Company is located at 4461 Willard Ave in Chevy Chase, MD. There is parking behind the store and the Friendship Heights metro is only minutes away.

Please email the Chevy Chase store at Chevychase@therunningcompany.net with questions.

Below is a list of the experts and short excerpt on them.

"Dr. Lee E. Firestone is a Podiatrist who practices in Chevy Chase and Washington, DC. He is Board Certified by the American Board of Podiatric Surgery, a Fellow of the American College of Foot and Ankle Surgeons and a Fellow of the American Academy of Podiatric Sports Medicine. Dr. Firestone was recently recognized by the Washingtonian Magazine, as a top Sports Medicine Podiatrist in the DC area. Dr. Firestone works extensively with runners and is an active member of the Montgomery County Road Runners Club. He has been in practice since 1994."


Polina Gregory BA, MATM, ACSM is one of 20 Muscle Activation Techniques™ Master Specialists in the country, and has been practicing since she became certified in 2005. She primarily works with the identification and treatment of muscular imbalances that contribute to poor performance and repetitive stress injury. She is the Co-founder of Elements of Motion a Resistance Training Studio focused on helping athletes and non-athletes alike achieve a healthy, strong and pain-free body. She has been active in the health and fitness industry since the late 90's. In addition to her MAT certification, Polina is committed to continued education and mastery in the mechanics of the human body as it relates to exercise. She has completed course work in advanced foot mechanics, spinal mechanics, and cadaver study. She is professionally certified by the American College of Sports Medicine as a Health and Fitness instructor and is preparing to test for her Mastery Level Resistance Training Specialist certification. She holds a bachelor’s degree in Psychology from the UMBC.

Muscle Activation Techniques™(MAT) is a hands-on approach that identifies and addresses muscular imbalances/weaknesses that lead to inefficient function, pain and injury. This helps to restore normal body alignment; thereby, decreasing pain, reducing the risk of injury, and boosting recovery in athletes and non-athletes alike. MAT will leave you more flexible, more stable, and prepare you body to handle the demands of sport, exercise and everyday life.


Keith Dowling is currently the Key Account Manager for Reebok Running, the proud sponsor of the 2009 Outback Distance Classic. Prior to his tenure with Reebok, Keith served as the inaugural race director for the National Marathon and Half Marathon - an event that has grown to over 8000 runners in four years. Before organizing races, Keith ran professionally for adidas - a career that culminated with multiple Olympic Trials appearances, four National Teams, runner up at the 1998 Gate River Run, and the first U.S. runner to cross the line at the 2002 Boston Marathon in a personal best time of 2:13.28.

Terrel Hale-Massage Therapist: Specializes in Active Release Massage Therapy: Active Release Techniques (ART) and Active isolated Stretching (AIS) focus on both lengthening and shortening the muscles. These tow, coupled with sports and deep tissue massage help the runner train injury free and recover quicker from each workout. The best way to experience all of these is in a holistic approach informed by the runner's training plan on a regular basis, at least once a week or twice depending on where the race lies. Using these tools from an experienced therapist on a regular basis can help the runner push through to the next level and then stay there thus aiding the PRs.

Robert Gillanders, Doctor of Physical Therapy and avid marathoner, has been practicing PT for 12+ years and has a clinic at Water Street Gym in Georgetown. He has treated patients with running-related injuries since 2001. Today, he works with local running teams and clubs on injury prevention via running specific strength training. Robert was recently named as an "expert in sports medicine" by the Washingtonian Magazine. He publishes a blog with exercise instruction videos and tips at: doctorgsportstherapy.blogspot.com

Dr. Paul Glodzik of Capital Sports Injury Center will be coming in to speak about soft tissue injuries and their treatments. The treatments he will be discussing are Active Release Techniques and Graston Techniques. Both techniques are designed to break up adhesions and scar tissue build up within muscles, tendons or ligaments. With the removal of these adhesions patients will regain a painless full range of motion through their joints. Dr. Glodzik and Dr. Horwitz are the only certified providers of both techniques in the District of Columbia. Capital Sports Injury Center has three seperate locations in Silver Spring, Georgetown and Cleveland Park. For more information please see our website at www.DCSportsInjury.com or contact us at 301-622-9000 or painfree123@gmail.com.

Dr. Stephen Kominsky completed a surgical residency with emphasis in reconstructive surgery for the athlete; his post -graduate training in Northern California exposed him to several different running shoe companies as a running shoe tester and consultant for development.Dr Kominsky has been practicing in Washington D.C. for the past 27 years. He is the podiatrist for the Washington Capitals, and the podiatry consultant for the athletic department at Georgetown University. Dr Kominsky continues to remain involved in the sports medicine world as he is a frequent speaker to a sports medicine class at George Washington University and interacts on a regular basis with some of the area running clubs. He is the in-house podiatrist for the Kirov School of ballet in Washington D.C.


Todd Katz - Todd is the head coach for Hammer Down CrossFit, a Certified CrossFit Trainer, and certified in CrossFit Olympic Weight Lifting, CrossFit Gymnastics, and CrossFit for Kids. Todd is also a certified personal trainer and nutritional counselor through NPTI. Todd has spent the better part of the last decade either in the weight room or running marathons. His personal best marathon time of 2:59:23 was set on the difficult Boston course in April of 2009. For several years Todd was stuck between 3:02 and 3:12 at the marathon distance. In the Fall of 2008, Todd discovered CrossFit and dramatically altered his training style which led to his breakthrough performance. A certified running coach with the Road Runners Clubs of America (RRCA), Todd has helped many runners achieve personal bests by instituting a carefully planned out training schedule that utilizes CrossFit for strength training and high intensity interval training on the road. Todd played ice hockey for almost three decades and played lacrosse through college.

George Buckheit is the the head coach of Capital Area Runners. As an athlete, George was a two-time NCAA Division I All-American during his collegiate days at Bucknell University and is a member of his alma mater’s Athletic Hall of Fame. He went on to have an outstanding post-collegiate career, running personal bests of 7:59 for 3,000m, 13:43 for 5,000m and 28:39 for 10,000m on the track. Since moving to northern Virginia in 1998, George has coached many of the DC area’s elite distance runners, including Marine Corps Marathon Champions Mary Kate Bailey (2004) and Kristen Henehan (2007). George's coaching success has extended beyond the elite runners he has coached. In 2009, 43 members of his Capital Area Runners training group posting qualifying times for the Boston Marathon and over 100 of his runners posted lifetime bests in the marathon

JAKE MARREN's EMAIL

Jake,

please send me your email address. Max

Wed Track Workout at AU

I hate to knock down the funny posts, but we should start thinking about the Wednesday workout now. American University has been proposed...because the track is cleared of snow.

Warm-up at 6:30...if you're late, simply warm-up around the track. We'll start the workout circa 7.

Can someone give me a lift? I will be coming from downtown on the Red Line, but could meet someone driving in at any of the Red Line stops (AU/Tenleytown makes the most sense).

I propose cut-down mile repeats at 8k pace...or something similar. Any thoughts?

You never know what you'll find in rural Maryland

But in Klim's imagination, this is what it looked like:

Meet the GRC: Karl Dusen

Meet the GRC_Karl Dusen from Tow Path on Vimeo.

FLASH: BAIN IS MCRRC ROY!

LATE BREAKING...

PHOTO - GRCers Andy Sovonick (The Chicken Tender Runner) and Chris Bain (right) shake hands in a staged photo shortly after Chris Bain was awarded "Runner of the Year" by the Montgomery County Road Runners Club. Sovonick and Bain were in a tight race for the coveted honor. Bain's 2:31:03 marathon in Korea last April (5 days after running a 2:36 at Boston) was a major factor in his win. Meanwhile back closer to home, CTR sliced minutes off his 5k, 8k and 10k personal bests throughout the year. Look for CTR to crush PRs throughout 2010. Nice to see two of our crew leading the way.

Teaser - The GRC Interview with Karl Dusen

LINK FIXED!

Here is a teaser of the soon to be released GRC interview with Karl Dusen. Stay tuned for further updates.




GRC will be conducting interviews with EVERYONE on the team (at least those who want to be interviewed). The content of the video will detail training, goals and...well, a little bit of fun. The full video will be posted in due time.

DEVELOPING...

LINE ON SUNDAY

I have to be at work at 1200 but can meet for a run at the line on sunday at 9am. If there any interested players out there please let it be known. If people are doing 930am then I will run to the line from my house and then just continue with the group and drop off at pierce mill. total miles =17

FINAL: Sycamore Landing Sunday at 9:30am

View Larger Map

PARK AT THE "B"

TENTATIVE RUNNING ROUTE

Joan Benoit Samuelson

I flew to Florida this morning to see my parents, who have rented a place for a month in Amelia Island, near Jacksonville. We drove to Neptune Beach to go to the Sun Dog Diner for lunch. We're about 10 feet from the entrance ... Joan Benoit Samuelson and a friend walk out.


I could not believe it. Honestly, I nearly fainted. I said something like, "Hi, Joan, is there any way I can get your autograph? You're one of my heroes." She's in town for a marathon in Jacksonville on Sunday, and we chatted for a few minutes. She told me that she, too, is considering Chicago this fall, as 2010 is the 25th anniversary of her setting the American record there in 2:21.21, a record that lasted 18 years.


I'm running tomorrow for the first time in 5 weeks. In 11 years, this is the worst injury I've had. Keep it in perspective: Samuelson got arthroscopic surgery 17 days before the 1984 trials.


Anyway, I'll write about this on my own blog soon, but I'm still kind of shocked that this happened, and I'd like to think of it as a positive omen -- not just for me, but for all of us heading out to Chicago in the fall.


Check this out: http://www.youtube.com/watch?v=7dFgH_vDh6E

Weekend Runs

SATURDAY

I was planning to hit up the Georgetown Store tomorrow at 9am for a run. I have not run in this area since the blizzard(s) so I am not sure what road conditions are like. Does anyone have a loop/route in mind? I'd prefer to stay OFF snow covered bike paths and trails and would rather hit up neighborhood streets - somewhere where we don't have to contest with cars and bad footing. Thoughts?

SUNDAY

We haven't run at The Line for awhile...so I was thinking we run there on Sunday at 9:30am. Anyone else have any options?

Raleigh Relays

On Friday, March 26, I am driving down to NC State to compete in the 5,000m at the Raleigh Relays. I would venture to this meet every year while in college and can report that the weather is always (usually) pretty nice and the competition...well, competitive. There will be at least 3-4 heats of the 5,000m and it's a great place to get dragged to a fast time.

My schedule is such:

Friday, March 26 - leave DC area mid-morning, post-traffic and bomb down to the Raleigh/Durham area...race that evening (circa 8-10pm). Party.

Saturday, March 27 - meet up with Patrick Reaves (if available) for a run. Party.

Sunday, March 28 - see above but add "long" in front of run. Drive back to DC

I am staying with a friend from high school in Durham, but would be happy to drive anyone else down to the area who might be interested in racing at the meet and who might be able to get a place to stay. I am sure we'll all be meeting up after the race for merriment and runs. You don't have to let me know now, but keep it on your radar. This is a good chance to get one final fast track 5k in just two weeks before Cherry Blossom.

Patrick Reaves - will you still be in town during this weekend for runs?

MEET INFO

2009 RESULTS

NATIONAL MARATHON

Please send me your PRs for 10K on up. I need to submit to National Marathon director. All looks good. thanks Max

please send to Max.Lockwood@gmail.com

What's up for Wednesday?

I am guessing the track will never be clear. So what shall we do? Tempo run on the streets? Fartlek? We'll be meeting in the evening obviously, so there's a much better chance I'll actually show up, unless I take a nap and sleep in.

RACE TEAM LOVE FEST

These posts were getting too conventional so I figured I would find some purpose, get a life, be a provocotor or become something that suits one's mindset.

As Valentines Day has passed and the Run For Haiti has come and gone(thanks all for coming out), there should be another event of signifiance on the horizon. I am voting for a major party at the RunCo sometime in early March. I am open to Saturday evenings at the Running Store in Chevy Chase or another place. Perhaps Adams Morgan. Something radical and worthy of stories to tell your kids.

Perhaps we can combine it with another running club party, have the Pacers come out, who knows. there is unlimited potential.

Come up with a theme. perhaps..... a Thawing out party?

Also, on some matters of practicality, for those running the national half and full marathons, please send me your complete info now. I will submit to the race director today or tomorrow.


M

National Marathon Needs Volunteers

I got this e-mail earlier. Since I plan to at least watch the race, I signed up as a course marshall - "Course Marshall #T41" from 8-11:30am on Saturday, March 20. Anyone else interested? If you sign up use "Georgetown Running Company" as your affiliation.

National Marathon needs hundreds more volunteers to make this years race a success! With only 5 weeks left before the marathon I am turning to you all to ask you for help. I for one had no idea the large numbers of volunteers that are needed to make marathons even happen. I can assure you that I will no longer just be running them but will certainly give back to the running community by volunteering my time.If any of you are interested or know anyone who is, you can visit the National Marathon website at www.nationalmarathon.com or visit this link to sign up for times and jobs of your choosing.http://www.doitspor ts.com/volunteer 2/jobs-by- date.tcl? event_id= 202049

Sidewalks around the Mall

I took a drive around the Mall this afternoon, and I'm posting my assessment for anyone who works/runs downtown.

The paths look okay between the Lincoln Memorial and the Washington Monument. Between the Washington Monument and the Capitol the paths are worthless, but if you stick to the sidewalks along the roads it looks better.

Your mileage may vary, depending on what kind of wintry mix falls from the sky tonight.

Lock Haven wins Boston U Valentine Distance Medley!!!

M dmr H01 dmr relay 2010 BU Valentine Invitational on Flotrack

Posted using ShareThis

The Line AGAIN on Prez Day

The same GRC place, the same GRC time (9:30am)

Why? There is really nowhere else to run...

Sunday - The Line at 9:30am

HAITI RUN

GUYS AND GALS,

THE RUN FOR HAITI IS STILL ON FOR TOMORROW(sat the 13th)

The location remains the same: Chevy Chase store at 9am.

I am in the process of trying to map out an alternative course from the CC store that's fairly free of snow. If anyone has an idea on a nice route from the store, please send me a map via email at Max.Lockwood@gmail.com

With this said, the Run is a go so invite friends and all who might be interested. Bagels and so on will be available. Max

Sloane PRs on Treadmill!

REPORT: Chris Sloane PRs for 10 Miles During Workout - 54:35!!

1 minute PR on treadmill

This guy is in the shape of his life!

EPIC!

WASHINGTON DC - Towpath ventured out to run in what is universally described as "Snowmageddon Part 2" yesterday.


MORE snow is forcasted for Monday!

YouTube Running Video of the Week

GRC YouTube video of the week brought to you by Bud Light...



Nice commentary by Coach Bill Squires

4 mile tempo before the weather turns bad

Late post, but if anyone is interested, I'm planning to do a 4 mile tempo tomorrow from the LINE (could be followed by some 1 mins), estimated starting time for warm up 10.00 a.m. (I'm flexible to start earlier/ later, but seems snow will start soon after 10 am). I checked the road at 5pm today and it looks very good, completely clear: no ice or snow on that part of beach drive. It would be an out and back from the LINE to East-West Highway and back (2.06Miles), twice up and down. (Text/ call at 480-414-3993 if you're interested to join).

Wednesday night forecast is snow and 20mph winds, so track may be challenging.

BEST ALL AROUND RUNNING WEBSITE

I am doing a little research on best Running websites. There are several reasons but first and foremost is for potential advertising.

On the board is LetsRun, Dyestat, Flotrack, Runners World, Running Times and more.

Since most of you are runners and look at these sites, your commentary is useful. Please send me a few blurbs via the comments. Nothing too in depth, just an opinion and why.

Max

WHAT IS JAKE'S POLITICAL AFFILIATION?

Jake, if you are not a Republican, what are you? Also, who is running the National Marathon(for sure)

KARL

give me a buzz at the Chevy Chase store when you get a chance. 301.215.6355

Sunday Long Run

Do we have any first or second hand reports as to whether Beach Dr. has been plowed? The major roads in DC are fairly well plowed but free of cars. We could seize the opportunity and chart out a long run that follows the major roads around DC.

Please post your thoughts as well as your current transportation situation.

I can meet anywhere in NW but am not going to bother digging the car out until Monday.

RUN FOR HAITI IS MOVED TO NEXT SAT THE 13TH

For obvious reasons the RUN FOR HAITI is being moved to next Sat the 13th. Same place and same time.(9am Chevy Chase store) Please spread the word to all your friends and colleagues to come and particpate.

with specific questions please call 301.215.6355 and or email Chevychase@therunningcompany.net.

thanks Max

Storm of the Century?

Meteorologists say the snow storm could be historic, setting records that are 100 years old.

The snow is expected to start around 11 a.m. It's expected to dump 2 feet of white stuff by the time it ends Saturday.

We're only 18.7 inches away from being the snowiest winter in 100 years, and we could do that in the next two days.

Another storm is coming Tuesday.

I suggest we comment here with weekend run plans as the storm develops. As of now, it appears more practical to run long on Sunday as Saturday will be a white out.