Tardy Flash: Chicken Tender 2nd place overall at D.C Sprint Triathlon

Developing...

RACE DAY!

6:30pm TONIGHT, Under the Key Bridge

Thanks to our sponsors in advance.

Sunday: The Line @ 8:30am

Post if you're interested. I am running an easy 10, but others might be going shorter/longer.

Grandma's: Raabe runs 2:17:43, is Top American

DULUTH, Minn. (AP)—Runners from Kenya and Ethiopia won the Grandma’s Marathon on Saturday.

Philemon Kemboi of Kenya won in 2 hours, 15 minutes, 44 seconds, while Buzenush Deba of Ethiopia finished with a personal-best time of 2:31:35 in the women’s event.

Kenyans also won the Garry Bjorklund Half Marathon. Stephen Muange finished in 1:04:24 seconds. Muange lives and trains in Farmington, N.M.

In the women’s half marathon, Caroline Rotich won in 1:12:40. She lives in Santa Fe, N.M.
About 7,400 runners were entered in this year’s 26.2-mile Grandma’s Marathon.

TOP 15
Bib Name Sex Age City State Overall SexPl DivPl Time
10 Philemon Kemboi M 36 KEN 1/376 1/324 1/48 2:15:44
63 Chris Kipyego M 36 KEN 2/376 2/324 2/48 2:16:00
3 David Rutoh M 24 KEN 3/376 3/324 1/154 2:16:03
84 Kipyegon Kirui M 29 KEN 4/376 4/324 2/154 2:16:54
82 Kennedy Kemei M 32 KEN 5/376 5/324 3/154 2:16:55
1 Christopher Raabe M 31 Washington DC 6/376 6/324 4/154 2:17:43
18 Joseph Mutinda M 35 KEN 7/376 7/324 3/48 2:18:18
83 Henry Kipsang M 21 Chapel Hill NC 8/376 8/324 5/154 2:18:43
29 Benjamin Metto M 26 KEN 9/376 9/324 6/154 2:19:15
4 Reuben Chesang M 47 KEN 10/376 10/324 1/33 2:19:30
49 Ezkyas Sisay M 21 ETH 11/376 11/324 7/154 2:20:28
25 James Boitt M 30 KEN 12/376 12/324 8/154 2:20:34
52 Michael Spence M 32 Ogden UT 13/376 13/324 9/154 2:22:09
6 Stephen Muturi M 34 KEN 14/376 14/324 10/154 2:24:13

Father's Day 8k Elite Field Announced

FOR IMMEDIATE RELEASE

WASHINGTON (AP) - The Georgetown Running Company's own Joe Wiegner will attempt to defend home turf on Sunday evening in the second annual Georgetown Running Company Father's Day 8K. The 4.96 mile out-and-back race will start and end under the Key Bridge in historic Georgetown and is held during National Men's Health Week. The event will also feature omnipresent American endurance athlete Michael Wardian and an Ethoiopian contingent that includes Dawit Assefa (2:17 marathon PB) and Berhanu Wukaw (2:20). Wiegner comes off a 31:38 10k PR last weekend and a 15:07 5k effort less than four weeks ago.

Almaz Megerssa and Keneni Orgessa are expected to lead the women's field, though rumors at time of press indicate that two former American collegians might enter the race.

BREAKING NEWS UPDATE (11:28PM EST): Haile Gelelcha (13:50) and Gurmesa Megerssa (28:45) have entered the race.

USA Soccer in action tomorrow AM

Hey guys,
I called Rock Bottom (Bethesda) to see about the US game tomorrow. They will open at 10AM (game time, not sooner) and will show the game with volume and serve lunch food. For the guys coming to watch (all are welcome), is this the best option? Post a preferred location if this doesn’t work. Ideally I’d like to see the pregame and eat breakfast food, but I’m happy with volume and food of any kind. An Irish bar in Bethesda might be cool. Let us know if you coming and if you come last minute and can’t find us call me (215-859-8528). GO USA!!!
-Karl

Wardian/Long Run - Saturday @ 8:30am

Mike Wardian is doing a talk at the Chevy Chase Store at 8:30am on Saturday morning. I am going to go and then get in my long run instead of doing it on Sunday (per the FD8K). I think PMurphy is joining me for 2 hours or so. We could run down the CCT and loop back through Rock Creek Park/Conn/Wisconsin. For those who want to run an hour, we can craft a loop for you as well. Any interest?

Below is the Store plug for this event:

Come to the Chevy Chase Running Company on Saturday, June 19th to meet local running champion Mike Wardian. Mike is pound for pound, one the DC Region's greatest runners ever. He has run for many years at a high level and his range of distance covers the 5k to ultra marathons. He is a passionate runner, father and husband and does all of these endeavors while balancing a full time job. Come and learn about how and why he chooses to live his life this way.

We will begin the day by meeting Mike and his family at the store at 830am. From there we will go on a nice and easy 45 minute run with Mike and the kids. Upon the conclusion of the run, Mike will entertain questions about his life and running.

The run is free and open to all. There will be post run refreshments served.

The Chevy Chase Running Company is located at 4461 Willard Ave in Chevy Chase, MD. It is a five minute walk from the Friendship Heights Metro and is across from Whole Foods.

FLASHBACK: Last Year's FD8K Video

Wednesday Workout

Karl proposed a "3, 2, 1 Workout" tomorrow at B-CC:

3 miles at goal marathon pace (3-5 min rest),

2 miles at half pace (3-5 min rest),

1 mile at 10K Pace

We again could run on the CCT; 3 miler down, 2 and 1 back.

Takers?

Menagerie of Father's Day 8k Waterstop Pics

SUGGESTION

I suggest the team meet at Georgetown tomorrow morning for the long run and run with the Washington Running Club. This is a good club to know. They are growing and can be an ally for future events.

Back in the day they fielded one of the best teams around. Just to give you an idea, Jim Hage was probably their 5th best guy and this was when he was very good.

I think it would be good sportsmanship to run with them and then tack on your miles to make it 18. They run 10-12 anyway and its mostly in the shade.

Also, if you show up in #s its an impressive show of unified force for the Father's Day 8k.

they meet right next to the Library on M St. A block or so away from the store.

think it over

FLASH: Lawyers Have Heart 10K

Justice is served at the Lawyers Have Heart 10K this morning as GRCers drop the gavel on the competition.

Joe Wiegner -- 31:38, PR and 2nd overall!

Karl Dusen -- 32:49, 4th overall (as a tempo!)

Neal Hannan -- 37:55, 37th

And our dear old friend Chris Sloane -- 34:16, 7th overall

O's game tonight! - Free Ticket

Hey guys,
I have an extra ticket to tonight’s Orioles –Mets game. I am going with Em and her family and I think we have pretty good seats. The ticket is free to whoever calls me first (215-859-8528). I might have to be a little late to the game since I’m working in Herndon. If you can come meet me in Grosvenor before and drive there together that is a big plus.
-Karl

Sunday Run

The "Chicago Plan" calls for 18 miles on Sunday. It's going to be hot, so we should get it done early and we should have access to water on the run.

We could do Greenbelt Park (6 mile loop in shaded trails x 3) and then hit that diner afterwards?

What say you?

Press

http://www.examiner.com/examiner/x-42197-DC-Running-Examiner~y2010m6d9-Run-with-Dad

http://blog.backonmyfeet.org/2010/06/09/dc-teams-to-run-georgetown-running-companys-fathers-day-8k/

WORLD CUP ON SATURDAY! GO USA!

Saturday at 2:30 (coverage starts at 1:30) I will be watching the US National Soccer Team take on powerhouse England in the World Cup at my apartment. If a few of you want to come over and join me (Chicken Tender Runner and PMurph already confirmed!)you are welcome as long as you root wholeheartedly for the USA. I go a little bit insane for this stuff so be prepared if you decide to join us. My place is small but I'll set up a viewing area that could accomodate around 10 people. Please post if you are coming so I can prepare. I'll have a few beers and some snacks on hand but feel free to bring more.

Place: 5405 Tuckerman Lane Apt. 625
N Bethesda (Rockville), MD 20852

You can walk there from the Grosvenor Metro or park for free in the visitor lot and get a pass from the front desk. Show up anytime between 1:15 and 2:15. Call me
(215-859-8528) if you need to know more.

-Karl

Red Fox's cousin on the attack?

http://www.news8.net/news/stories/0610/743991.html

"Yesterday there was a runner here and he said he saw a fox come up running toward his leg and he was concerned it was rabid," said Woodbridge resident Amy Busch, who regularly goes to Signal Hill Park.

Wednesday Workout

Hey team,

I wanted to suggest a workout for Wednesday evening. We can still meet at BCC at 6:30 but I was thinking we could do a workout on the CCT instead of the track. I was thinking Fartlek or progression run. If Fartlek we could do a 5-4-3-2-1 workout (5min on/ 5min off, 4min on/ 4min off, 3min on/ 3min off, etc.). People could still have the option of doing a track workout if they want but this is what I'm leaning towards. I was looking for a more low-key comeback workout but open to suggestions. Please post if you can make it and what workout you want to do.

-Karl

Saturday Volunteers

Last Sunday Charlie Ban, Patricks Murphy and Huge (and sometimes a bare chested Matt Ernst) and I, handed out cold water and Gatorade at Fletcher's boat house to runners using the Towpath/CCT. While they downed their drinks we pitched the FD8K and collected email addresses. 95% of those who stopped and drank expressed interest in the race or at least provided us their email. Needless to say, this was very successful. It was also fun and good to "give back" to those using the trail. Listening to Charlie Ban's commentary was enough payback for me.

This coming Saturday we are going to do the same thing and I need volunteers. This time we are going to have two groups; one will again meet at Fletcher's and the other will set up at/near the Watergate. I will head up the Fletcher's stop, but I need at least 3 volunteers to come and help me collect Gatorade powder, water and ice and then sit with me for a few hours handing out the goods. I also need someone to head up the Watergate water stop, preferably someone who helped at Fletcher's on Sunday and that person will also need 3 volunteers to assist.

We also need two additional small pop-up tables (card tables) to put the drinks on (we have two already) at our second stop.

Finally, we need a couple of individuals to linger around the finish line of the Lawyers Have Heart 10k and hand out fliers. Is there someone who can spearhead this?

Depending on the weather, we can either run as a team AFTER we hand out water (circa 11am) or wait until the end of the day (which we did on Sunday).

Please post in comments if you're able to assist. We need your help!

SUNDAY: UPDATE!!!

CHANGE OF PLANS!

Several of those who planned to attend the morning run at Riley's have changed plans. Sorry for the late notice. We will man a table at Fletcher's Cove (off the Clara Barton Parkway, on the canal and CCT) handing out water and Gatorade to runners all morning and promoting the Father's Day 8K. We should be all set for volunteers, but will not attend the morning run. Instead we will run in the evening in Rock Creek Park on the trails from The Line at 5PM, shooting for 15 miles.

Everyone is welcome to run as planned at 8:30AM at Riley's, or with Klim, Hughes, Murphy, et al at The Line at 5:00PM.

REPORT: 12:54 AR for Lagat, 12:56 Solinsky

Moments ago in Oslo...

12:54 for Lagat, new AR!!

12:56 for Solinsky...4th (and CURRENT) American under 13:00

Just A Reminder: Shoe Drive

Hey guys, I will be at the store Saturday morning to collect "gently" used shoes for a shoe drive for impoverished nations. Just take a minute to look around your house and throw them in your running bag - I will really appreciate it.

Chicken Tender spots RATTLESNAKE in CA!

Newsflash: Chicken Tender Runner spots RATTLESNAKE during epic 8.5 mile training run in CA-thankfully he had some tenders on hand and sacrificed one at the snake to distract it..he also ran right next to the Hollywood sign!

In Florida, I had to watch out for them GATORS!

beware and stay safe running everyone...

Louis Zamperini

This is a great story that first aired during the Nagano Olympics back in...well, I am not sure. I watched it in class and just happened upon it again when reading an article on LetsRun.

Here is the first clip (of 4)

Chicago Workouts Start...THIS WEEK

...see the calendar on the excel spreadsheet. Though nothing specific is scheduled for this weekend, I will be at both runs (10 on Sat, 16 on Sun). I might "throw something in" on Sunday.

Any suggestions on a Sunday run? Riley's Lock?

Workout Wednesday

I know several are coming off some down time but Karl and I are going to run a strength oriented workout tomorrow... We have talked about tempo or some longer intervals. If we tempo, we were planning on hitting the CCT (out and back)... I propose 5 mile tempo if we go that route... if people want to stay on the track and BCC... I wouldn't mind running a 3 x 2 mile workout. AS always, all suggestions welcome.

Wiggy

Week 1: Late night run and a solid workout

Monday was one of those days when there are not enough hours in the day... I had to get to work a bit early, had to work through my prep periods to prepare for a camp presentation and that also overflowed past dismissal where I was unable to get out for my run... I had a meeting from 4pm-9:15pm... The word exhausted does not even fit in this situation... i was dead. But, i still got out at 9:55 and got in an easy 45 minutes (6 miles I called it).

Tuesday was the day I had to schedule my workout for, as the above schedule will be repeated tomorrow(wed). I went with the proposed workout from Karl and Jake... It is a pure strength workout... Although I continued doing what I have been doing for the last 3 weeks and added some hard effort at the tail end... The workout was as follows:
On the track and BCC (mentally tough by myself but thats what i need)
3 mile warmup
3 miles at goal marathon pace(16:00): I ran 15:48(quick in the last 1/2mile)
w/two water cup grabs
-3min jog recovery
2 miles at goal half marathon(9:55): 9:50 (a bit fast)
-3min jog recovery
1 mile at 10k goal pace(4:50): 4:42 (came through 3/4 in 3:40 and closed 62(32/30)

2.5 mile cool down for a total of 12 miles (6 quality).
*I felt very good and controlled

LAWYERS HAVE A HEART

A bizarre name for a hot race.

Listen, this is the hottest race(laterally), of the summer. maybe not but its close. Bottom line, this race has historic significance. I remember running it in 1999 back when Philippe Rolly was 25 or something and used to win all of these races. I remember all of these crazy guys running it like shirtless Chuck Moeser and then this skinny guy named Wilson came around and won and then Gurmessa and then, low and behold, the talkative Aaron Church came back from the past to claim the crown.

The run used to go somewhere towards the World Bank and so on. Now the course is is back and forth on Canal road right by the Georgetown store.

Who is game? I suggest a team be created. Let me know within the next few days. Max

Banner Ads

http://www.chuckkacsur.com/grc-animation.gif

This had to be changed to a .gif for their website, and I had a spelling error, so I sent them the new one.

Johnnie Cochran to Wed...

Let's give it up for our very own Jake Marren who over the weekend proposed to his long-term girlfriend, Ella.  Our cider making, banjo plucking, snow drift shuffling esquire took the big plunge after months of rumors and innuendo.

Details are forthcoming on shindigs and gatherings to wish the happy couple our very best....

(Jake and Ella making dapper look easy)

FLASH: Wiggy Takes Teal Ribbon in 15:07!

GRC's own Joey Wiegner shows his hometown he still means business by outkicking Andrew Cloke of NYAC for the win in 15:07 at the Teal Ribbon 5K in Philly.

To quote the man himself: "My best race since 2008."

Results to come...

Memorial Weekend Runs

For those of you staying in town this weekend, let's take advantage of the long weekend for some great runs. This weekend begins marks 20 WEEKS UNTIL CHICAGO!

Saturday: I believe Max wants our help at the Save the Trail 5K in Bethesda. The race begins at 9AM at Elm Street Park. I'll let Max chime in with a comment about what he's looking for. We should use this to promote our upcoming race in just three weeks (!). If you also bring your used shoes to donate to Chuck's charity, you can do whatever the heck you want the rest of the weekend and still get into heaven. We can go for a run on the Capital Crescent Trail when our duties are done.

Sunday: I'm proposing a long run at Greenbelt Park. This gives people flexibility to run together as long as they like and jump off at any point. Let's plan to meet at 9 AM. Perhaps we can stop over in College Park for breakfast afterwards.

Monady: This seems like a cop out, but how about we meet at The Line at 9AM? If anybody is up for something more adventurous or creative, I'll happily change plans.

Please post in the comments if you will be able to attend any of these runs, and if you have any other ideas for locations or times.

Soles4Souls

Hey guys, we are doing a shoe drive at work and Soles4Souls would love your "gently" used shoes to distribute to needy individuals. Not only do GRC runner's go through a lot of shoes, I know you guys are thoughtful people. Please bring me shoes to donate at the saturday Georgetown runs. Perhaps they could be a partner to work with at our 8k.
-Chuck

Facebook race promotion

Everyone,
As far as I know, I have "invited" you to the GRC Father's Day 8k event on Facebook. Please, invite anyone and everyone who might be interested in attending or who may be able to spread the word. That helped me bring in a few dozen extra people in the last few years for a race I promote in Pittsburgh, and it sure as heck will work here. Dickson already has a few people committed.


http://www.facebook.com/event.php?eid=129433320404309


Let's go to work!

Chicago Seeded Start Corral

All those running Chicago in October...I was looking at the website for the marathon and ran across the seating for the start. Besides the Elites (sub 2:30:59) there are 5 corrals. This is what they say:

Proof of qualifying times must be faxed to 312.904.9808. Address your fax to: Bank of America Chicago Marathon Start Corrals. Start Corral qualifying times will not be accepted after Friday, August 13, 2010.

Hope this helps...

Difficult Run This (Tuesday) Evening

I will be stopping in Difficult Run on the way home from work today and was hoping for some company. Please call me (215-859-8528) if interested and we can pick a time to meet.
-Karl

Father's Day 8k June 20th

I just checked the runwashignton.com calendar and noticed the father's day race is not on there yet- I checked and you can just register and submit your event. I can do this, but wanted to make sure that nobody has already done so or check in case someone has a registration there etc.

CTR is 40th at Columbia

2:15:10...

Beats half of the elite field...

Developing...

Wiggy runs sub-32 split for 10k leg in relay.

If you've raced this year...

Please update HERE

Top 50 Running Stores

Please nominate GRC HERE

Weekend runs

I am thinking about doing a light fartlek from the store Saturday morning, and looking for people for a Sunday long run of about 16 miles, plus suggestions on where to do it.

Washington Running Report Winter Rankings '09-'10

MEN:
Ryan Carroll of Portsmouth, VA has always been a terror in the Tidewater Region, winning 25 races in 2009. Still, he was only 20th in the fall and 20th for 2009. Once the winter rankings period started, he blitzed the division in the first week and it was all over. At the Cape Henry Runfest 10 Mile, he was tops in 50:13. Four days later he had the top 5K in 14:40 among qualifiers at the Turkey Derby 5K.

For the second place listing in the rankings, Dirk De Heer of Silver Spring, MD edges Tim Young of Fredericksburg, VA. De Heer's photo finish win against eighth place Robert Wade at the MCRRC Shooting Starr 4 Mile (21:04) is no match for Young's third overall YMCA Turkey Trot 5K in 14:41. Still, by the end of the period using the "what have you done for me lately" principle, de Heer's Van Metre 5 Mile victory in 24:18 (ahead of last year's Runner of the Year Demesse Tefera's 24:22) trumps that and Young's period-ending 24:37 victory at the Organ Donor 8K.

Karl Dusen crowns the dozen with a nifty win at the YMCA Turkey Chase 10K in 32:13 and a solid win in the snow at the DCRRC Al Lewis 10 Mile in 53:40. Edmund Burke of Burtonsville, MD is lucky 13 and top master with an excellent Alexandria Turkey Trot 5 Mile, third overall in 25:29.

1 Carroll, Ryan*7 27 Portsmouth, VA
2 De Heer, Dirk** 28 Silver Spring, MD
3 Young, Tim* 22 Fredericksburg, VA
4 Tefera, Demesse 27 Silver Spring, MD
5 Alton, Guy** 25 Richmond, VA
6 Wardian, Michael 35 Arlington, VA
7 Molz, Jon* 23 Richmond, VA
8 Wade, Robert** 27 Arlington, VA
9 Crane, Steve 28 Arlington, VA
10 Condit, Adam 26 Ashburn, VA
11 Vivani, Will* 27 Arlington, VA
12 Dusen, Karl** 27 North Bethesda, MD
13 Burke, Edmund 40 Burtonsville, MD
14 Otstot, Adam* 27 Williamsburg, VA
15 Hryvniak, David 25 Chesapeake, VA
16 Dewitt, Daniel*** 22 Frostburg, MD
17 Rhodes, Tom 26 Arlington, VA
18 Burnham, David 25 Arlington, VA
19 Fishwick, Colin* 32 Washington, DC
20 Mutisya, Stephen** 25 Richmond, VA
21 Simpson, Darren* 19 Crewe, VA
22 Oates, Doug** 31 Hagerstown, MD
23 Angell, David* 33 Blue Ridge, VA
24 Cavanaugh, Matthew 30 Arlington, VA
25 Horner, Randy* 25 Colonial Heights, VA
26 Sloane, Christopher 26 Gaithersburg, MD
27 Probst, George* 36 Blacksburg, VA
28 Fritzius, Justin** 25 Purcellville, VA
29 Belford, Luke 27 Baltimore, MD
30 Schneider, Rodee* 28 Washington, DC
31 Tompkins, Mark* 34 Newport News, VA
32 Peters, Gareth 30 Annandale, VA
33 Smith, Tim** 19 Roanoke, VA
34 Jacoby, Bert 27 Fredericksburg, VA
35 Borghuis, Bart 34 Arlington, VA
36Fortin, Matt** 25 Annapolis, MD
37 Sovonick, Andrew 23 Gaithersburg, MD

WOMEN:
Ninth place Hilary Cairns won the sub-masters with her Alexandria Turkey Trot 5 Mile in 29:59.

1 Read, Katie * 24 Arlington, VA
2 High, Renee *6 28 Virginia Beach, VA
3 Taylor, Kelley * 25 Virginia Beach, VA
4 Sherbak, Natalie * 24 Virginia Beach, VA
5 Gurmu, Muluye ** 26 Silver Spring, MD
6 Yetman, Peggy *** 41 Leesburg, VA
7 Bertram, Mary ** 22 Richmond, VA
8 Miller, Michelle ** 29 Damascus, MD
9 Cairns, Hilary 39 Washington, DC
10 Swain, Erin 27 Arlington, VA

Tuesday workout

B-CC. Who's in? Something offbeat, 2ks?

FATHER'S DAY 8K HORSE NEEDED

Here is the scoop. As of today 12 people are signed up. We need 300. I have put on races and been involved with races for a long time and its sort of like working on a political campaign. You need to hit the pavement and work the streets and either pester people until they sign up or be convincing enough in your marketing to make them want to run it. A website alone will not work.

So, if there is anyone who is reads this blog who want to help out, I am looking for one ambitious and powerful soul to get people to sign up and go after some sponsorship money.

We are offering an ample reward for this yoeman-like task.

email Max.Lockwood@gmail.com if interested.

FATHER'S DAY 8K

Guys, as of today there is something like 16 people signed up for this race. This is not good. If you are serious about raising funds for your team you need to get sponsors and you need to get people to sign up. This is a RunCo race team race.

I need someone or several people to step up to the plate to get some major registration going. This will take some work but so doesn't training. Bottom line is this needs to be a priority for a few willing souls over the next two weeks.

Is anyone able and or willing?

I suggest we/you (if you do not want me there), have some sort of pow wow post run on Sunday to discuss and nail down some plans that will bring in $$$$.

Max

Fox Steals More than 100 Shoes

BREAKING NEWS:

A forest worker stumbled upon shoes strewn near the fox's den and found a trove of footwear down the hole which had recently been stolen overnight from outside locals' front doors.

"There was everything from ladies' shoes to trainers," said a local police spokesman. "We've found between 110 and 120 so far. It seems a vixen stole them for her cubs to play with."

Although many were missing laces, the shoes were in good condition and their owners were delighted to reclaim them, he said, adding that no reprisals were planned against the culprit.

PUMA 2010 Battle Royale

BCC Tomorrow

Anyone going BCC tomorrow? Wiggy? I don't know if the track is free or not...

Does this mean we're, like, popular now?

The Washington Post reports that track and field's popularity is on the rise.

Flash: Ban 1:18.19 at Pacers running festival half marathon (7th place). under new last name... who does this guy think he is, Ocho-Cinco???

7 1195 Charlie Banner 27 Falls Church VA M 36:59 1:18:19

Tonight

The Barking Dog in Bethesda has been proposed for an evening get together. 8pm?

Those who have expressed interest - Wiggy, Karl, Dwight, Ernst, Marren...etc.

Also, the "jackhammer" guy from Hanks will likely be the bouncer.

And regarding tomorrow - 9:15am at Difficult Run.

LEARN ABOUT THE NEW ZIG SHOE

At the RuCo on May the 8th at 9am. Reebok's Keith Dowling will be visiting the Georgetown Running Company at 9am to talk about the latest and greatest in Reebok running footwear.

Keith will provide a technical analysis of the shoe and then allow people to try them on, ask questions and so on.

All those attending will receive a 20% discount on a purchase.

The store is located in historic Georgetown at 3401 M st.

Please come to learn and enjoy. There will be bagels and coffee.

Weekend Runs

I will be at the Store on Saturday.

From Jessica: We will have the Reebok Rep at our Georgetown store at 9am on Saturday May 8th. He will be talking about the new Zigtech shoe! Everyone will be able to try the new Zig on! There will be food and drinks for and everyone!!!

Thinking of maybe Difficult Run (for Dylan - he loves this place) on Sunday.

Any interest?

BAREFOOT RUNNING INQUIRY

All, one of our employees, Ben Hall, a Georgetown student is writing a paper on barefoot running. He wanted to get some feedback from the masses. Please look at his note below and respond accordingly. please post your responses as comments and he can collect and integrate into his paper.


QUESTIONS

If it's relevant: What advantages do you (personally) gain from a more minimalist approach to running?

What new challenges does running barefoot or running in a minimalist shoe bring?

Talk about your experience with running; has barefoot running (innovative) peaked your curiousity (assuming you were already running in a 'traditional' running shoe?)

What is your response to barefoot enthusiasts who claim that a traditional running shoe takes us away from our awareness, that it encourages us to depend more on shoes for cushioning, and neglect our own natural mechanics for running?

IMPORTANT: Please leave email, estimated number of years running, professional info, name and age- as I do wish to quote professionals.

Workout at BCC tomorrow?

I know some have ended their season and are on down time... so it probably will be a small group but I wanted to see who is up for a 4 x 2k workout tomorrow. I want to do two workouts this week that are entirely strength workouts... the 2k's tomorrow and a 4 mile tempo run 2 miles into the run from the store saturday morning.

Mayfair 5k

A former PSAC Runner, and now coach at a college near Allentown, PA is organizing a 5k race with prize money on May 29th. I told him I would throw the event out there since he is looking for some elite guys to kick off the first year.

Details:
http://www.facebook.com/#!/event.php?eid=118733531473316&ref=ts
www.mayfairfestival.org/5k

Joe Wiegner Interview

More than you want to know about Joe

SOLINSKY

I assume everyone saw this on video. How big is that guy? He looks like a football player next to Rupp. Totally incredible. That's what good coaching, training, nutrition, hot yoga and hard work can get you.

Jake, you could be the next Solinsky.........story unfolding

FLASH: Broad Street 10-miler

Hot and muggy morning doesn't deter GRCers from running hard and strong for 10 miles...

Jake Klim -- 55:20, 38th overall

Dickson Mercer -- 56:01, 51st overall

Patrick Murphy -- 57:38, 73rd overall

FLASH: Beastman at European Du Championships

Results are up but aren't correct... but point to some great run and bike times. Will check back later.

DEVELOPING...

Dirk to Race in France TONIGHT

GO DIRK!!!

NANCY, France - Dirk de Heer is set to compete in the European Duathlon Championships for the Netherlands this evening. Mr. Wade, of Pacers, is racing for Ireland. Fellow Duathlete Andy Sovonick will be flashing results when available.

Distances:
1st Run:10 KM Bike:40 KM 2nd Run: 5 KM

1st Run Course:
Number of laps: 4 X 2.5 KM
FLAT ROUTE WITH 1 CLIMB OF 100 M.A EVERY LAPS
ROUND TRIP RACE IN THE “pepiniere” PARC

Bike Course:
Number of laps:8 X 5 KM
FALSE FLAT ROUTE (3 %) ON 1 KM IN EVERY LAPS. ROUTE IN THE HEART OF THE CITY

2nd Run Course:
Number of laps:2 X 2.5 KM
FLAT ROUTE WITH 1 CLIMB OF 100 M.A EVERY LAPS
ROUND TRIP RACE IN THE “pepiniere” PARK

Event Website: http://www.duathlonnancy.fr/

May 6th Maryland Twilight Track meet

Any takers? cost is 20 dollars for unlimited events. i was asked to rabbit the 5,000 but depending on what the proposed pace is, I may try to drop off the front and hang on after 3k... It would be nice to see some GRCers out there...plus it is an opportunity to run under the lights = fast times! Apparently there are several guys going after it in the 5000 (as it is a last chance meet for regionals). I assume the 1500 will be competitive as well. Send me an email at jwiegner1@hotmail.com by monday 5/3/10. Include Name, Event and Seed Time. I will give list to Danielle on Monday evening.
Schedule is below:



Maryland Twilight Meet (Thursday May 6th)
Tentative Schedule:
6:00 p.m. 100m Dash (Men followed by Women)
6:20 p.m. 110 HH Men
6:45 p.m. 100 HH Women
7:00 p.m. 400m (Men followed by Women)
7:20 p.m. Jim Kehoe 800m Men
7:30 p.m. 800m Women
7:40 p.m. Maryland Alumni Mile
7:55 p.m. 4x100m Relay (Men followed by Women)
8:15 p.m. 200 Meters (Men followed by Women)
8:30 p.m. Mark Coogan 3,000 Meter Steeplechase Men
8:45 p.m. 3,000 Meter Steeplechase Women
9:00 p.m. 400 Hurdles (Men followed by Women)
9:15 p.m. Rosalind Taylor 1,500 Meters Women
9:30 p.m. 1,500 Meters Men
9:45 p.m. 5000m (Men followed by Women)

Wednesday Workout @ BCC

Hey guys... I am planning on 3 mile progression to 10 mile race pace on the CCT- warm up from BCC. I want to be at tempo effort through mile 1. Mile 2 and 3 jump down to 10mile goal pace. I would like to follow this up with 4 x 30 seconds moderately hard w/ 1 minute recovery.

CHURCH

Jake, great race. You are doing amazing things despite not doing yoga, not stretching and drinking huge quantities of alchohol.

You have one mission, from my perspective and that is to defeat Aaron Church. He has been racing in this area almost as long as Jim Hage and thus, his legs must be mush.

Maybe if you stretch, do hot yoga and eat organic, you can catch him..................

Love Max

Minor Technical Difficulties

I didn't race this weekend at Shippensburg because I fell while running and busted up my knees, hip, and chest. I had to have x-rays on my chest (I am a skinny guy after all) but after a few more days off my feet I should be able to jog by wednesday. I am still planning on racing May 8th, so I may do a race simulation on saturday May 1st if anyone is interested in helping out. This development has me looking for more meets later in the year as well to quench my thirst for track that I am missing out on right now.

FLASH! Chix Tender qualifies for WORLD Duathlon Championships!

Results:

16:43 5K
23.1 MPH on bike
17:01 5K

= 24th place overall, 7th in age group.


News from Andy (via Facebook):

"26th overall at Duathon National Championships, 7th in age group, so I qualify for World Championships! Included the best bike ride of my life."

Andy will head to Scotland to represent the USA.

Raabe Sub-50 at GW Parkway!

49:57...places 4th!

MORE: Chicken Tender is 26th (7th in AG) at USA Duathlon Champs in Richmond; 16:43, 23.2mph bike, 17:01

DEVELOPING...

Pike's Peek 10k Results

BREAKING:

GRC runners storm down Rockville Pike.

Wiggy continues his comeback with a 31:55.

Klim nets another PR with a 30:56 for 20th. Officials demand EPO test. "I've never seen someone net so many PRs in a season. He doesn't even stretch, much less do yoga," says anonymous masters runner in red shorts.

UPDATE - There will be a post-race celebration* at Hank Dietle's at 3pm for anyone who might be interested. They have cheap pitchers, cheese curls, bar stools and a pool table. Wiggy and Klim will be there at 2:59pm.

*we would be going even if there was nothing to celebrate.

Dietle's Tavern

(301) 881-8711

11010 Rockville Pike

Rockville, MD 20852

Difficult Run

For anyone not watching a bunch of the GRC studs at Pikes Peek 10k up in Rockville (7:50 AM race start) I propose a trip to Difficult Run, I only have about 4 weeks left in the DC area so I want to get there at least once. Comment if you have an alternate suggestion or an intention to attend, 9:00 AM? -Dylan

The Chicago Plan

There is a tab under the spreadsheet called "Chicago" that lays out a 20 week plan for the marathon on October 10.

Please take a look at this first draft. It still needs some work but we are getting there.

We used a basic plan I developed along with a calendar Dickson etched out...then Wiggy, Murphy and I tried to combine the two. We focused on workouts and not mileage totals (except during the workout days). We also plotted in places where we thought these workouts would be ideal.

That last 6 weeks was tough to plan per PDR - which some of us will be running and others not. What say you Reaves, Karl etc?

MODELS NEEDED

I am looking for some hot models to strut their stuff for a RunCo apparel ad. You get some free apparel and get to be seen by DC's best and brightest. NOTE: I need men and women to wear spring and summer apparel. In all seriousness, if interested and willing, please send me an email.

Please let me know in the next few days.

love Max

Max.Lockwood@gmail.com

CHEVY CHASE AND PUMA

Guys and Gals, the Chevy Chase run is at 830am on Sat. Max Smith, a sub four minute miler and Puma employee is coming to lead the run and talk about the latest and in Puma footwear. there will be a raffle and other goodies and such including bagels and coffee and running community love.

830 is the start time rather than 9am so please take note.

Hope to see all of you out there.

Max

Saturday at Chevy Chase

Due to a Puma affair, we're going to run from the Chevy Chase Store on Saturday morning (9am).

I know it is early, but would folks be interested in etching out a 20-week training plan for Chicago post-run at Panera Bread (next to Store)? I have a calendar and I've spoken with a number of Windy City bound marathoners (Dickson, Karl et al) about producing a rough training plan...specifically the weekend long runs/workouts schedule.

Looking for roommate in 2 bedroom - 17th & U St NW

Hi All,

I'm looking for a roommate to move into a SPACIOUS 2 BR apt on U St on June 1 (my current roommate is moving out of town). It's an English basement on U St near 17th between Dupont Circle, the U St. Corridor, and Adams Morgan, and less than a mile from Rock Creek Park (to entrances: P St AND Connecticut Ave/Calvert St bridges). I have lived here since March 2009 and the lease is month-to-month.

The available bedroom is well light with two windows and a paned door that leads to the back alley. There's also a good sized closet with shelves (AMPLE space for running shoes). We would share a bathroom.

It's in a great location; a 10-15 min walk to TWO metro stations: U St. and Dupont Circle, and bus stops all around. Safeway and Harris Teeter are both a 7 min walk from the apartment and plenty of restaurants, bars, and shopping are nearby.

Rent is $875/month + utilities.
E-mail me, Lindsey, at: ljerdonek (at) gmail dot com

tranquility CAN be yours. any leads of potential roommates would be appreciated as well. thanks!

NEWS FLASH: TOWPATH TO LEAVE NEST!!

Towpath to rent "swingin' bachelor pad" in NW! Developing.....

Check out what Ryan Hall posted a week out from Boston. Pretty epic stuff.

Run Like You Can’t Fail

by ryanhall | Apr 13, 2010 | 234 views

With one week to go before Marathon Monday the challenging aspects of training shift from the physical to the mental. Anyone who has run a marathon knows how long (mentally) that last week can be. All the physical training is done. The only physical benefits to be gained come from resting and eating well over the next week. Crushing last minute workouts has no place in these final days. However, there is still time to prepare the heart.

As Sara and I were sitting and chatting before my last 90 minute run yesterday (Monday) morning we were talking about the heart that I want to have during my race. A heart that is free from all worries, completely trusting God’s goodness, connected to Him. Sara reminded me of another good word we received months earlier: “run the race like you can’t fail.” I knew as soon as the words trickled from her mouth they were exactly what I needed for this moment.

So often there is the temptation to over think race strategy. We want to have an exact race plan that will be carried out exactly how we have visualized it. It’s not that planning is bad, one should be prepared for whatever lies ahead, however there comes a point where we are over analysing and putting more confidence in having to execute the perfect race strategy then trusting in our ability to respond to whatever is thrown our way. Freedom, in terms of a free-flowing race strategy, can be scary. It’s scary because we have to let go of control. However, the benefits of freedom are great. It allows flexibility, an open mind, an open vision, an open heart to whatever the day may hold. It gives us the opportunity to receive the moment to the fullest whether or not it is the perfect race day or pouring rain. I encourage you to let go and run free and run like you can’t fail!

WHAT HAPPENED TO

JaKe Marren at Boston? Did he die or get carted off the course? I know he was all prepped for this race so I want the scoop. I went to his blog site but all it says is .......................................

Falmouth Entries Online Today

Lets get a group up to the Cape again for this truly great race...Entries on line now. PS-Thanks to all for good wishes in Boston, Matt.

Wednesday Workout

Wiggy and I are running 4-6 x 800m at slightly faster than 10k pace at B-CC at 6:30pm. I am sure there will be another workout or two going on so please post what you have in mind.

Quasi-decent Boston photos

I somehow didn't see Matias and I don't know what Gabler looks like, but here's what I managed to get at about 23.6. I clearly haven't been able to edit the Ernst photo yet...

Matias - 2:34:40!!!

2-3 minute PR for Matias!

Ernst - 3:04:42...PRs by 2 mins!

JARRIN - 2:52:58

Bain - 2:53:47

OTHER RESULTS ARE COMING IN....

It's Time!

Marathon Monday is here!

Ernst, Marren, Matias, Bain, Jarrin, O'Neill, Gabler all running for GRC.

Athlete Tracking is

HERE

Watch it live HERE

BOSTON NEWS HERE

Updated Apr 19 08:25 a.m. ET

Daytime High: 59°F

Overnight Low: 42°F

Probability of Precipitation: 20%

Wind: From the Northwest at 15 mph

UPDATE AT THE FINISH:

MIGHTY MATIAS finishes Boston Marathon in 2:34:40 (5:54/mi pace) for 117th overall!

JARRIN in at 2:52:58 (6:36/mi)!

BAIN in at 2:53:47 (6:38/mi) on a bum foot!

ERNST finishes in 3:04:42 (7:03/mi)!

SHANNON finishes in 3:09:01 (7:13/mi) for 190th female!

GRC team still in top 20 at 35K.

AFTER 35K:

Jarrin and Bain catch up to Marren, all through in 2:22

Ernst on pace to run 3:01.

Shannon on pace to run 3:09.

AFTER 25K...

Matias on 2:34 pace (1:16:40 at 13.1), Marren on 2:39 pace (1:18:27 at 13.1)

Buddies Bain and Jarrin hover at 2:49

Ernst steady at 2:57 pace

At the half...

Shannon on 3:02 pace, Gabler on 3:28 pace

1:33 for O'Neill at half, 1:45 for Gabler at half

After 20K...

Matias and Jake at 2:33 and 2:36 pace respectively

Bain and Jarrin still together on 2:48 pace

Ernst at 2:58 pace

UPDATE AFTER 10K:

Matias on 2:33 pace after 10K

Jake Marren on 2:36 pace after 10k (36:57)

Bain and Jarrin are together and are at 2:49 pace

Ernst on 2:57 pace

Breaking News: Penn Relays 20K

Reports are coming in from PMurph:

10:07 AM
~1:08:40 for 6th, just 1 min slower than my college time. The team title is a controversy yet again, but three teams within 10 min, Bucknell and PSU petitioning the officials for the win.

10:37 AM
We won. Buck Fucknell. Coach Harry Groves' 65th Penn Relays and 80th bday this week.

AND FROM BEANTOWN...

Charlie Ban runs 16:12 at BAA 5k before noting "the red eye bus trip was a bad choice"

Chuck - 1:56.72!

...season debut in 800m

ALSO - Chris Vames Sloane runs last race for GRC with a 1:13:50 13.1 at Dismal Swamp. Good for 7th

LOOKING FOR SOMEONE WHO WANTS TO TRAIN TO GO THE OLYMPICS

We can make/rebuild you into a running machine.

If anyone knows of a young soul looking to try and make the Olympics in a distance of 5K and up, let me know.

The person needs to be serious and willing to work with a team of experts including the following:

Coach
Nutritionist
Massage Therapist
Personal Trainer
Physical Therapist

this person will receive these services as well as some shoes and equipment and more at no cost.

they need to be committed and willing to work with the team until the trials and possibly beyond.

Obviously this is not for most but in case some lurker on the blog knows of that diamond in the rough, so to speak. Let me know.

This can be a wonderful opportunity for a person at the right stage of life for such and endeavor.

Seize the moment

max.lockwood@gmail.com

MEB

Who's picking who for Boston? Though Meb's knee is a bit tweaked, running through pain at their level is the nature of the business. Meb wins and Hall comes in #3.

SIDE NOTE: Jarrin makes history running 2:40 while swearing the entire time.

Ernst breaks PR, retires from running and commits to opening a brewery.

Other predictions?

Weekend Runs

I am running 5 x mile from the Store along the Towpath on Saturday with Karl...anyone else interested?

We could always do The Line on Sunday, unless someone has a better idea? I am open to whatever.

ARTICLE

I need someone to write an article about the race team. Something that mixes all of the ingrediants together as to its benefits, goals and so on. A picture or two works

I vote for the line on Sunday at 9am.

Went running with some guys today who think the whole GRC team is on EPO. Oooooops. LetsRun redone

drama and action second to none.

serious about the article though. Let me know.


Max

Blog Stats

The GRC blog had just shy of 200 unique viewers on Monday (day after CUCB). This might be a record.

The daily average seems to hover north of 150

Viewers from Portugal, Canada, Finland, Netherlands and Switzerland...

TOP REFERRERS
638 Self Referring / Bookmarker
183 Google Search
64 http://www.therunningcompany.net/Pages/georgetown.html
17 http://teamthatswhatshesaid.blogspot.com/
10 http://stefontaine.blogspot.com/
10 http://chickentenderrunner.blogspot.com/
10 http://www.runpr.blogspot.com/
7 http://runpr.blogspot.com/
7 Yahoo Search
6 http://www.georgetownrunningcompany.blogspot.com/
6 http://www.therunningcompany.net/Pages/chevychase.html
4 http://www.blogger.com/home
4 http://www.blogger.com/logout-redirect.g?blogID=1823626532533196485
3 http://wiggyisrunning.blogspot.com/
3 http://workingrunner.blogspot.com/
2 http://jakeklim.blogspot.com/
2 http://chaznasty.blogspot.com/

FLASH: Wiggy Sets Record @ Firebirds Mile

Unofficial Results: Wiggy - 4:22, Klim - 4:25

Both were "controlled" efforts.

Karl took Wiggy out in 2:09ish, I followed in 2:11ish.

Karl stepped off the track at 800m.

Our plan to run 10:00 for 2 miles after turned out to be a bad idea and we ditched it after mile (Klim) and 1.5 miles (Wiggy)

Cherry Blossom extras

A few extras that didn't make it into the official race video

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."