GRCr in motion

Just a few images for GRCr over this past weekend's Marathon.

Paul in 2010 Twin Cities Marathon:

2010 Wineglass Marathon:

CHICAGO!

It's all about Chicago now!

GRC is sending a dozen of its finest (including two ex pats) to beat the streets in the Windy City. This is by far the largest team ever assembled for an “away” race. Most will depart for the Midwest tomorrow so here is to them!

I will be monitoring the race from the GRC mobile news desk (in New Hampshire) and will post breaking news and results as they become available. Check back on Sunday for all the latest.

Good luck guys (and gal)!

GRC CHICAGO TEAM
Dickson Mercer
Chris Bain
Patrick Murphy
Charlie Ban
Matt Ernst
Mike Cotterell
Robert Jarrin
Patrick Hughes
Scott Koonce
Patrick Reaves (GRC EX PAT)
Dylan Keith (GRC EX PAT)
Shannon O’Neill

Haunted History Race for BIG MONEY

I just saw this race on Living Social today:

It's an adventure race and involves solving clues and knowing your way around DC, but if you win you get $750!  Here's the website.  If you sign up today via Living Social you can register for $35 instead of $70.

My experience with these types of races is that competitive runners can DOMINATE with a little planning ahead.  I, unfortunately, won't be able to participate :(

Here's the race website:  http://www.dcchallenge.org/race/

Wednesday Workout - The Final Coundown

This Wednesday's workout is the final dress rehearsal for the Chicago guys.  We plan on doing ~3 miles at marathon pace along the CCT.  Post a comment if you plan on joining us.

Reminder - Meeting on 10/23

I am going to post a reminder each week for the upcoming GRC TEAM MEETING . The aforementioned meeting will take place after the group run on Saturday, October 23 at the Chevy Chase Running Company.

Please see details in earlier blog post.

Frank Arrives Super Early at Marathon Finish Line! PR's

3:05, Boston Qualifier. Congratulations Frank.

REPORT: Dirk Wins Tri in Myrtle Beach!

...and the Chicken Tender Runner places 5th!

ALABAMA PAUL UPDATE: OFFICIAL- 2:21.54 16th place overall!

Bib Name Sex Age City State Overall SexPl DivPl Time
6 SERGIO REYES M 28 PALMDALE CA 2:14:02
2 JEFFREY EGGLESTON M 26 NEW YORK 2:14:09
1 FERNANDO CABADA M 28 LONGMONT CO 2:15:25
52 DAVID JANKOWSKI M 25 BLOWING ROCK NC 2:16:15
12 DREW SHACKLETON M 24 LOS ANGELES CA 2:16:31
8 MICHAEL RENEAU M 32 CORVALLIS OR 2:16:47
102 MBARAK HUSSEIN M 45 ALBUQUERQUE NM 2:16:58
25 TRENT BRINEY M 32 NEW YORK NY 2:17:47
20 DONOVAN FELLOWS M 31 WOODBURY MN 2:18:05
32 CRAIG LEON M 25 ATHENS OH 2:18:29
10 TYLER SIGL M 24 SEYMOUR WI 2:19:20
92 JOSH EBERLY M 30 GUNNISON CO 2:20:28
28 DAVID WILLIAMS M 39 MILWAUKEE WI 2:20:39
33 SCOTT SCHMICK M 27 OKEMOS MI 2:20:50
27 MICHAEL WARDIAN M 36 ARLINGTON VA 2:21:18
57 PAUL GUEVARA M 24 ARLINGTON VA 2:21:54
54 NICK HIRD M 26 ROCK ISLAND IL 2:22:17
14 KYLE SHACKLETON M 24 LOS ANGELES CA 2:22:42
44 BEN CARLSON M 26 STANHOPE IA 2:23:04
18 MATT HOOLEY M 28 MADISON WI 2:23:09

STARS FELL ON ALAMABA - 2:21:54!!!!

5:25 pace for 26.2 miles...

UPDATE: if Paul has finished in the top 10 for Americans, he has qualified for the OLYMPIC TRIALS...awaiting place...TX Paul expected to cable report shortly

UPDATE: TX PAUL ON PHONE: "legs are dead...passed 10 guys in last 5 miles...rolled...entire left side is numb...was 13th or 15th...unsure of place among Americans...I won't be able to walk tomorrow"

11:49EST - Alabama Paul: "I was not top 10...was 13th I think...everyone ahead of me WAS an American...I am turning my phone off and getting a massage, I am dead"

DEVELOPING...

ALABAMA PAUL GOING AFTER IT!

MINNEAPOLIS, MN - 

Texas Paul in hunt for Olympic Trials qualifier. Must run 2:18:59 OR 2:21:59 and finishing top 10 in this marathon for the qualifier. 

Hits half marathon in 1:09:41

30k in 1:39:16

20 miles in 1:46:50

2:19:57 pace!

5:20 pace

Even if Paul slows to a crawl and runs 40 mins for the last 10k, he's run a 2:26.

DEVELOPING...

THE STAGE HAS BEEN SET

The Marine Corps Marathon team is set and we will take the crown. I remember way back when Chris Bain(now deceased or lost) Pat Reaves, Melissa Tanner, Nate Timm and someone else(forgot who) won outright and took the crown. What Glory

Jake, we will win this for you and the broken G

peace out

Alabama Paul Set to Run TCM

On Sunday, Texas Paul will run the Twin Cities Marathon in Minneapolis, MN. This is the first marathon of the season for GRC and the first marathon Dakota Paul has ever run.

Chicago is next weekend and Marine Corps is next month.

Check back on Sunday for UPDATES.

Developing...

Saturday at the store, Sunday at Old Angler's Inn

UPDATE:  

Saturday run at 9AM at the Georgetown Store

Sunday run at 8:30AM at Old Angler's Inn

Keeping in mind Dickson's plan to meet Sunday at the store for a longish run, I am planning to do about 10 miles from the store Saturday at 9. It will be easy. If I should wait for you, please post a comment.

MARINE CORPS MARATHION UPDATE

Here is the team that will defeat Pacers and Potomac River Running

Jim Daly
Lauren Gabler
Ian Hankins
Dave Burnham

and.................

I need two others

some lurker out there who is young and full of life and so on should just do it for the team. Its not that big a deal.

I remember running a marathon some years back with a young Scott Munro. We talked the whole time about actuarial science and risk management

there is no time but the present

Update: Hall out of Chicago

STORY

BCC, Sunday

UPDATE:  Sunday at Old Angler's Inn at 8:30am.

Chicago-bound folks will meet at BCC tomorrow for 3 by 1600 at 5K-ish pace (or whatever you want) plus some 150s. All, of course, are welcome to come and do something more or less or something else.

For the weekend, my suggestion WAS to meet at the store Sunday for 13 and perhaps skip the usual Saturday meet up. But the store won't open until noon Sunday, so should we just meet at The Line again?

I am only scheduled to go 8 Saturday, but if other people are heading to the store, chime in.

MARINE CORPS MARATHON

I need several more people to run the marine corps marathon. We have Jim Daly and Ian(the vocal one)Hankins so far but I need at least three more bodies. Jake, maybe you can use this as your comeback race.

"Jake Klim, known in these parts as the Red Fox, bursts out to the lead after a long layoff with a serious broken groin and wins in record time"! Maybe???

We also need at least one woman to make the team viable with the race officials.

Last year Potomac River Running won, which is embarrassing considering our team is and was far superior. This year we need to reclaim the title.

Max

Home Run 5k/10k: This sunday in Rockville

There is a somewhat competitive race in rockville on sunday, The Home Run 5k/10k. Both races have prize money and are competitive up front. The start is next to my place in the panera parking lot at Federal Plaza. Both courses are rolly out and back courses. Some expressed interest so I wanted to get this out.


race info at: http://www.hebrew-home.org/site/PageServer?pagename=events_homerun_race

UNDY 500 on Sunday

Jay Wind sent me the following email earlier this week. I meant to post it earlier but I didnt want it to get buried in the weekend. If you would like to assist, please follow the instructions below and post in comments.

Colon Cancer Alliance conducts "Undy 5000s" -- 5K races in cities around the USA.There will be one of these races on Sunday, October 3, at 8:00 AM at Hains Point, East Potomac Park, Washington DC.

Packet pickup is 2-6 PM on Saturday, October 2, at Georgetown Running Company, 3401 M Street NW. I will need help starting at 1 PM on Saturday, October 2, to set up. Then on Sunday, October 3, starting at 5:30 AM at Hains Point, I will need help to get everything set up and ready, and then to host packet pickup,then to conduct a successful race. We invite your assistance and everyone else on the Georgetown Running Company team. We offer $25 stipend for each volunteer. Also, if someone helps with pre-race packet pick-up Saturday or Sunday,or post-race clean-up on Sunday, we can offer up to 10 complimentary entries (9 remaining).I created a GoogleDocs form that your team members can complete and submit.
https://spreadsheets.google.com/viewform?formkey=dHQ5Rno0em5VZzZnOVRnaHFKOG9jWGc6MQ

Unbelievable

A quick gander at the finish of the Berlin Marathon proves that the Kenyans are from another planet. So easy. So happy. Americans may some day run 2:05 but they will never make it look so effortless.

Chicago Video....Damn, Its Flat!

Not sure if people have checked this out...

www.youtube.com/watch?v=lfc6nZkIEQg

Matt

Sunday run moved to 7:45am

Still at The Line.

C-H-A-R-L-I-E B-A-N......W-I-N-S!!!!!!

Charlie Ban had a 'Banful' morning earlier today winning the Prevent Cancer Foundation 5K.

BEASTMAN: 15:02 at Clarendon 5k!

FLASH: Dirk (Hendrik) de Heer runs 15:02 at Clarendon 5k this morning...much faster than his "goal" of 15:45.

TOP 10
1 2411 Bert Rodriguez 31 M Arlington VA 14:58.0 14:58.0 4:50
2 2062 Mark Drath 24 M Arlington VA 15:00.8 15:00.8 4:50
3 2638 Dirk De Heer 29 M Silver Spring MD 15:02.1 15:02.1 4:51
4 2236 Stefan Kolata 29 M Washington DC 15:10.5 15:10.5 4:54
5 2626 Wylie Belasik 26 M Washington Dc DC 15:29.4 15:29.4 5:00
6 2548 Edmund Burke 41 M Burtonsville MD 15:38.8 15:38.8 5:03
7 2386 Sean Prinz 25 M Wantagh NY 15:44.0 15:44.0 5:04
8 77 Scott Anderson 36 M Washington DC 15:57.2 15:57.2 5:09
9 2295 Brian McCabe 24 M Washington DC 16:20.3 16:20.3 5:16
10 2034 Michaela Courtney 26 F Arlington VA 17:11.6 17:11.6 5:33

All Hands Meeting: Sat, Oct 23

The GRC Race Team is having its "winter/spring goals" meeting on Saturday, October 23 after the group run. All GRCers are strongly encouraged to come. Mark it on your calendar. We will meet at the Chevy Chase Store at 8:30am, run the usual 10 miles or hour and then either set-up camp at Panera or the area just outside the Chevy Chase Store. If you can't make the run, the meeting will start at 10am. In the past we had met at Dean & Delucas, but our group is growing and it was very hard to hear there. According to my roster, the men's team is 40 strong.

We have two of these meetings per year, usually the main point is to discuss team goals for the upcoming season, but we'll also be discussing these bullet points below (if you have any thing else to add, please let me know). If you are a lurker who has been reading the blog and wants to start coming out for practice, please come. We're not an exclusive race team, but please note that most of the individuals ran xc/track in college and we're all still quite serious about training/running while we juggle the working world.

- welcome new members/introductions/what is GRC/2011 Team

- USATF XC Club Natls - who is going/rough training plans (Dusen/Klim)

- Winter races 

- Spring races ~ Cherry Blossom

- discuss new middle distance team (Chuck Kacsur)

- Weekend runs/workouts in general (Klim/Murphy)

- Update contact list (Klim

- Women's Team (Charle Ban)

- Update on the team budget, what we're spending money on (Klim)

- FD8K 2011 (Murphy/Klim) 

Weekend Runs

After talking to some of the guys this week, I think we've settled on this weekend's plan:

Saturday, 8:30AM, Georgetown Store (~10 miles, add on as necessary)

Sunday, 8:30AM, The Line (zoo loop for 15-17 miles)

Original, I know...

Clarendon 5k/10k

Anyone running this saturday in Arlington deep into hostile pacers territory (just kidding)?

I am running the 5k and shooting for 15.45 or so.
dirk

Army 10 miler

Hey guys, is anyone doing this on October 24th?

-Jerry G

Training this week

I will not be at the track Wednesday. My plan -- first week of taper -- does not call for a track workout this week, and I have a lot of work/school related things to take care of. I really like Pete Pfitzinger's taper; check it out if you are interested: http://pfitzinger.com/labreports/marathontaper.shtml

I'm doing some accelerations on grass tomorrow and a 5-mile tempo on Friday in Hains Point. Paul does plan to be at BCC, so perhaps he can share his plan ... For now on, let's shoot to have the workout prepared before we all show up.

Next week, I'll be ready to hit the track for 3 by 1 mile at 5K effort, plus like 4 150s.

The Wednesday after that -- race week -- I would like to meet for our 3-mile dress rehearsal.

Lastly, I've heard from some of you about dinner at Frankie's the night before the marathon. The reservation is in, but I have a window where I can add on. If you are in, please e-mail me before Friday.

The real lastly: I am going 17 on Sunday. The Line is fine by me, but if anyone has something else in mind, do suggest ...

Race Results

Please take a moment and update YOUR race results on the link near the top right hand side of the screen. If you have a second (or third) mark, please note that as well. Results must be obtained while wearing a GRC singlet...or in Jordan's case on Sunday, at least STARTING the race with a GRC singlet!

Wilson Runs 1:08:30 at Wilson Bridge Half

Closer to home, Wilson Komen finishes 6th in the inaugural Wilson Bridge Half Marathon; tops locals Wardian and Wade.

MORE: Jordan Snyder is 3rd master in 1:18!

1 7 Deresse Deniboba 25 M New York NY 48:57 1:04:44 1:04:44 4:56
2 2 Tesfaye Senduku 26 M Ellicott City MD 48:58 1:04:46 1:04:46 4:57
3 15 Isaac Birir 31 M Chapel Hill NC 49:25 1:05:26 1:05:26 5:00
4 6 Bado Merdessa 25 M New York NY 50:01 1:05:47 1:05:47 5:02
5 9 Ronald Kurui 28 M Fayetteville GA 51:11 1:07:49 1:07:49 5:11
6 32 Wilson Komen 32 M DC 51:52 1:08:31 1:08:31 5:14
7 36 Michael Wardian 36 M Arlington VA 51:52 1:08:52 1:08:52 5:16
8 68 Robbie Wade 28 M Arlington VA 53:23 1:10:35 1:10:35 5:24
9 241 Jared Campbell 24 M Alexandria VA 55:39 1:13:11 1:13:11 5:36
10 1 Catherine Ndereba 38 F Royersford PA 55:11 1:13:17 1:13:17 5:36
11 21 Aliya Aziza 24 F New York NY 56:08 1:13:30 1:13:30 5:37
12 22 Alemtsehay Misganaw 30 F New York NY 55:40 1:13:32 1:13:32 5:37
13 11 Retta Feyissa 34 M New York NY 56:08 1:13:36 1:13:36 5:38
14 3820 Yuri Horwitz 31 M Washington DC 56:07 1:14:11 1:14:11 5:40
15 45 John Piggott 45 M Williamsburg VA 56:58 1:15:20 1:15:20 5:45
16 29 Daniel Yi 30 M Alexandria VA 58:32 1:17:01 1:17:01 5:53
17 43 Alexander Hethering 43 M Vienna VA 59:40 1:17:51 1:17:51 5:57
18 33 Jordan Snyder 44 M Rockville MD 58:56 1:18:13 1:18:13 5:59
19 275 Brian Savitch 31 M Washington DC 59:19 1:18:41 1:18:41 6:01
20 273 Geoff King 31 M Washington DC 59:52 1:18:46 1:18:46 6:01

Philadelphia Half - Cotterell PRs Big!

LIVE stream: 63 Degrees and sunny

Wiegner looks for huge PR.

Chicken Tender Runner (CTR) hoping to capitalize on recent multi-sport success.

DEVELOPING...

5K UPDATE: Murphy (17:04), CTR (17:37), Daly (18:08)...Murphy running 5:30s, Tender 5:40s...Daly/MikeC together running 5:50s...15:36 for Wiggy (5:02s)

10K UPDATE: Murphy (34:05), continues to run 5:30s, CTR (35:36), slows slightly to 5:45s, Mike C running 5:50s, Jimmy is running 5:55s. No update from Wiggy. 

10 MILE UPDATE: Murphy - 56:09, MikeC - 58:37 (steady 5:51s throughout race), CTR/Daley together at 59:41. Still no update from Wiggy. Note that tracking was late delivering his 5k split

FINISH: New GRCer Jerry Greenlaw - 1:10:18, Patrick Murphy - 1:14:47, Mike Cotterell - 1:16:25, Andy Sovonick - 1:18:40, Jimmy Daly - 1:19:20

REPORT: Men's leaders go out VERY fast; 4:30, 9:06, 13:30 (14:00 - 5k). Race favorite Ryan Hall, "running his own race", is nowhere to be seen near front. Former NCAA XC Champ Bairu among leaders. Shalane Flanagan his 10k in 31:45, 10 miles in 51:44 (is in 4th). 45:42 split for men's leader at 10.

TOP 10 MEN

10 Matthew Kisoro 1:00:15
3 Gebre Gebremariam 1:00:25
2 Abderrahim Goumri 1:01:33
11 Peter Some 1:01:34
8 Simon Bairu 1:02:08
14 Alistair Cragg 1:02:15
9 Wesley Korir 1:02:40
6 Shawn Forest 1:02:44
5 Brett Gotcher 1:02:50
39 Boaz Cheboiywo 1:03:01

EYEWITNESS: Surprisingly tough day. Not terribly hot, but muggy and sunny on last 4 miles. Music was slow and lame out along the river.

Long Run Sunday

Is anyone coming to the suggested long run in Bethesda tomorrow?

Saturday Run

For whoever is in town, I will be at the store in Georgetown at the normal 8:30 time. Looking to run anywhere from 10-13 easy.

Dusens Have Baby Girl!

From baby_dusen on Twitter:

Lily is here. She actually held out until the 17th. 6lbs 10ozs at 12:55am. Most beautiful thing I've ever seen.http://yfrog.com/556rejabout 5 hours ago via Twitter for iPhone
Congrats Emily and Karl!

JARRIN Joins GRC Master's Team

Happy 40th Birthday JARRIN!

PHOTO - Jarrin (left) & Chris Bain run the 2010 Boston Marathon

BTW, where the heck has Bain been?

This Week - plus Chicago weekend

THIS WEEK
For those who do a three-week taper (that would include me), this is the last week in our training buildup to the Chicago Marathon.

Wednesday: Who is in for BCC on Wednesday? I like 5 by 1 mile. Of course, those heading to PDR will have a different agenda.

Saturday: Someone else can propose a Saturday meet up at the store. I have class on Saturday from now through eternity, which means I now have to get started at an ungodly hour.

Sunday: I say we meet at CCT parking lot in Bethesda. The route is ~22 miles, but there is a way to shorten it for people who don't want to go that far. You head south on CCT til the end of the towpath; take the bike trail along Rock Creek Pkwy until you hit the zoo; follow Beach Drive, pass The Line; turn right on East-West Highway and left on Grubb; take Georgetown Branch Trail back to the starting point. (I had to double check the details with Klim; last time we did this, Dirk picked it up somewhere in Rock Creek Park and Klim hung on and I think I nearly blacked out. Anyway ...)

Chicago: This is just one option for dinner the night before, but I'm suggesting Frankies at 6:30 p.m. Saturday. It used to be called Tucci Benucch -- but the new name is so much more Jersey! -- and I've eaten here a couple times. Good Italian food, not expensive. Pasta: yes. It's at 900 N. Michigan ... in a mall; you go up an escalator. Let me know if you want to go and I'll make a reservation.

NEWS FLASH: "EPIC DAY" for GRC at Nations Tri

Reports coming in from West Potomac Park... STOP

Dirk 7th elite... STOP

Chicken Tender 12th elite... STOP

CTR: "I had my fastest run off the bike (35:22 10K) and fastest 40K ride." ... STOP

Splits to come... STOP

UPDATE from the Flying Dutchman:

22:08 - 1500m swim
60:42 - 40K bike
34:04 - 10K run

Hilary Cairns finishes as the 3rd female, 81st overall, in 2:12:29!

Splits:
23:46 1500m swim
1:04:09 (23.2 mph) 40k bike
40:05 10k run

Robbie Wade takes the elite title.

Early Run Tomorrow at Cabin John Park Trails

Mike Smith will be there at 7AM and will loop around and meet me there at 7:45. Please feel free to come at either time. I've attached the map of where to meet, please park on the right side of Tuckerman Lane (coming from Old Georgetown Road) in front of the campground entrance.

http://maps.google.com/maps/ms?hl=en&ie=UTF8&msa=0&ll=39.037579,-77.153821&spn=0.000461,0.001316&t=h&z=20&msid=102836929078849430422.00048ff1fb0c89240650d

Nominated for Best Running Store

I was reading the Express's nominations for Best of DC, and I saw GRC was nominated for best running store

http://www.expressnightout.com/bestof/

DEVELOPING ... Marathon Simulator

Some people are running Parks this weekend, others are running the Distance Run next weekend, others are injured, others naturally wouldn't want any part of this. I am fairly sure, in fact, that no one will. But ... I want to put this out there anyway so people have options.

On Sunday, I plan to do a Hansons-style 26.2K marathon simulator -- here is some info on it: http://www.runnersworld.com/article/0,7120,s6-239-399--12148-0,00.html -- in Hains Point, which mimics Chicago's pancake flatness.

The rumored length of "the loop," which incorporates Buckeye Drive, is 3.2 miles. Can anyone confirm? 5 laps, then, is a perfect 16 -- and a good excuse to nix the last .3 to make it 26.2. Hopefully I will have time to drive out there this early evening and doublecheck the length (no need to be exact, just want to make sure it's close).

The last logistical issue is, of course, the Nation's Tri. The 10K goes through Hains Point. My intel from Chicken Tenders says that the first wave starts at 7, so the race should not make it through Hains until 8:30 "at the latest." Start time is 6:45. Afterward, I am going to try to yell something at Tenders (just not, "Go, Charlie!")

situation saturday

hey to the guys running Phili if you wanted to meet up Saturday for a few miles I was going to probably do a psuedo-long run.. maybe at Greenbelt if you wanted, or anywhere else, im open to new stuff since I just moved down. I figured it'd be good to meet ya a week out rather than 5 min and on the starting line. Shoot me an email or post up on here if you want to join. - Jerry

Workout Wednesday

Alabama Paul proposes 1000s with a short rest at BCC. So that's what it will be.

Battle of the Kentlands

The blog needed a picture. This will suffice.

Sept 11 - International Peace Half Marathon

The High Cloud Foundation is hosting a half marathon on Saturday, Sept. 11, 2010.

$1000 prize package with a participant cap of just 250 runners. Easy access on Canal Path.

Full details and registration here:

http://snappletriteam.com/?p=1742

If you can, come out, support a great charity, run a PR, get a great training day, and hopefully take home some cash.

Hope to see you guys there!

LABOR DAY RUN

Monday, THE LINE, 8:30

I think most of us are only running 10-12, but join us however long you're running.

BREAKING: WIGGY RUNS 14:44 @ KENTLANDS!

UPDATE: Joey Wiegner runs 14:44 at the Kentlands 5k this morning and finishes 2nd in a kick behind GRC-ETHIOPIA's Demesse Teferra. This is a new GRC record.

Splits: 4:47, 9:30

DEVELOPING...

AP FILE PHOTO - Wiggy during Father's Day 8k Press Conference

UPDATE: Georgetown Store, Saturday, 8 a.m.

Rather than go to Dueling Ferries, we'll meet at the store tomorrow at 8 a.m. for a repeat of the workout we did some weeks ago. 5 out, 5 back, repeat on the Towpath. This will allow the option to go long or get in 10 or 12 or whatever.


Hoping this will prove to be a bit more convenient. See ya in the morning.

Who will ...

come to Dueling Ferries on Saturday morning for our classic 20-miler?

Murphy and I are in. 8:30 start time?

Attention anyone looking for a great, cheap place to live...

One of my roommates is moving out and we (Danielle and I) are looking for someone to take her room. She will be moving out the last weekend in September. We have a 3 bedroom condo in South Rockville/North Bethesda. 1/2 mile walk to Twinbrook Metro, great place to live and SUPER CHEAP!!!

email if interested at jwiegner1@hotmail.com

Wiggy

A WOUNDED ATHLETE IS

THE COMPLETE ATHLETE

The average professional athlete spends far more time in the trainer's room than on the field of battle.

There is only................................how one spends their short time on the earth.

how profound

stay hydrated, at the least.

Does anyone want to run the Aids Walk and 5k on October 3, the Back to School 8k in Chevy Chase on the 17th of October or the Prevent Cancer 5k on the 25th of September?

If there is a yes to any of the above, let me know

PS.....Jake, rather than getting an MRI I suggest going to Jamaica for a month and just chill on the beach, go to reggae shows, flirt with some love and avoid running like its the plague. You will come back a new man.

from the land of lost runners

Middle Distance Group

Several middle distance runners have contacted Klim about training in events under the 5k and I'd like to spearhead that group. As some of you know, I am on the bench recovering from injuries, but if you'd like to join the discussion on shaping some wednesday workouts in the future toward middle distance events, feel free to reply so we can gauge everyone's interest.

EMINEM AND THE COMEBACK

Perhaps, the only thing that connects me with most of you is that back when M&M was making a name for himself and was mad at the world, I was around the same age as most of you. Then for years, he was out of touch and in the abyss. Alas, he has made a comeback with a vengence.
The comeback is truly an "American thing" Kobe made a comeback from his troubles, yes, in our hearts and minds many secretly hope Tiger will make a comeback, the new pitcher for the Nats must now make a comeback and the ever so troubled M&M has risen from the bottom to reclaim fortune.

Wow. Maybe even I can make a comeback. From what, who knows? A comeback from something is the never ending song of life.

Jake, you will rise up from the bottom and find some air. Just give it time.

It took M&M years.

Please excuse the diversion from the norm.

Wednesday Workout

Looking at Wednesday's workout... I was planning on revisting the Brad Hudson Mile on/Mile off workout using half marathon goal pace. We did 6 miles of this workout 2 weeks ago. I was thinking of doing the same workout but possibly adding 2 more miles (1 more set). The workout is broken down as follows:

mile (45 seconds slower than goal half mar pace)
mile (10 seconds FASTER than goal half mar pace)
Repeat this 3-4 more times.

We did this on the CCT-gravel section between mile 1 and 2(i think).


Also, do you think this is an appropriate time to revisit this workout or complete this workout in general with 2 1/2 weeks until a big focus race?

Wiggy

Hey guys , and gals

Well , to start off my name is Jerry and I am pretty excited about joining up with the racing team. I just recently moved down here from NY to teach in PGC. I graduated this spring from SUNY Cortland where I ran cross track and the whole works. Being from NY i do not know many people in the area aside from a few buddies who go to school in DC so I shot Jake an email about a week ago about training since I knew he was down here running. How did I meet a certain Jake Klim you may ask? At the Cherry Blossom 10 miler last April Jake was kind enough to throw me a split from mile 2-3 on the course since I didn't tap the button on my watch. From there I remembered his name from results and his blog. So I put two and two together and since this sport of running is pretty important to me decided to get in contact to see if there were people in the area that were serious about running.

Today I met up with Jake and Karl at the line and did a few miles with them around the park. It will be some good fun running with everyone and I look forward to meeting everyone. Drop me an email if you'd like, if not that is fine I'm sure I'll get to see you all some time.

Sincerely

Jerry Greenlaw

Alabama Paul Places 37th at Crim 10 Miler

Paul Guevara, AKA Alabama Paul, AKA Texas Paul, AKA guy who owes me $4.00, ran 52:52 at the USA Ten Mile Champs in Flint, Michigan this morning.

Weekend Runs

We discussed doing the long run from the Georgetown store at 8AM on Saturday, then a shorter run from The Line at 8:30AM on Sunday. This should give everyone the option of running longer/shorter on either day, but still meeting for a group run.

Texas Paul

You left your flats in my car. Drop me an email (david DOT j DOT burnham AT gmail) or give me a call (413 834 1556) and I'll get them back to you.

Chicago Team Competition

It has come to my attention that there is team competition at the Chicago Marathon. We could do very well here so we should do this! Would someone be willing to spearhead this endeavor?

Post here if you can take on this task. Thanks.

THE SOUL OF THE COMPETITIVE ATHLETE

The soul the competitor drives his or her behavior. I have been reading various blogs and stories about injury and so forth. All I can say is listen deeply to the body. The body will win over the mind and soul, at least in the long run.

Think about when you were a kid and were less invested in sport. When you hurt your knee or whatever, you would simply let the injury go away on its own and most likely would refrain from whatever activity you were doing that caused pain. Eventually, the pain would go away and in some natural manner, you would get back to running or whatever.

Perhaps, simply resting and doing nothing is what is best when the body says no mas.

Alas, the soul and mind of the developed competitor says different and pushes. As we mature and become aware of our abilities, our egos grow, too. Our ego then pushes the body, perhaps too far.

The moral of this diatribe is unless your paycheck depends on winning the race, an injury happens due to over exertion and or over training and perhaps, ample or all out rest is the best way to fully heal.

this comes from someone who works daily with the wounded athlete and the medical world that is paid to keep them going.

Wednesday Track Workout

Just to get the ball rolling on this week's workout, what does the group want to do? Who's going to be there? Let's try to take advantage of the coolest Wednesday weather we've had in weeks!

Sunday at Greenbelt Park - TIME CHANGE!

TIME CHANGE!!

In order to meet Jarrin's schedule, plan to meet HERE tomorrow at 7:15 to begin running at 7:30am. It's a 5.7 mile loop (all on trails) that is run 2-3 times. If you don't want to meet that early, we'll be running through each lap every 40 minutes after 7:30 (i.e. 8:10 and 8:40). Jarrin and PMurph hope to run at least three laps for 18-20 miles total.

If there is a gate blocking the parking lot, park at the school across the street (diagonal from the gate) and meet in the parking lot.

Post a comment with any questions or concerns about the time.

Saturday in Gtown

I am running for 90 minutes on Saturday from the Gtown Store at 8:30am. I am testing the leg to see what it can do. I can use all the help I can get.

I am not around on Sunday, so someone else should post a meeting spot/time.

SOLINSKY - 12:56.45!

3rd place. I watched online at work and it was a hell of a race. That guy is tough as nails.

Workout at BCC

I usually just roll with whatever workout is proposed on wednesdays but this week I have on my schedule a specific workout that I want to hit. I talked to several of you about this workout... it is a bear of a workout. 6-7 miles alternating between 10 seconds faster than goal half marathon pace and 45 seconds slower than half marathon pace.
Example: Goal is 5:20's for the Half
5:10, 6:05,....repeat for 6-7.

I was orginally planning on doing this on the track but it didn't seem to be a popular venue for this workout.... so I figure running between mile 1 and 2 of the gravel portion of CCT would work well (out and back 3 times).

See you at 6:30 at BCC.
Wiggy

Wednesday workout

Sorry to get this posted a bit late, but I am planning to go long with some reps mixed in tomorrow a.m. rather than hit the track, then race on Sunday at Hartwood.

If you are planning to go to BCC, check in so people know what's going on. Perhaps even suggest a workout.

I LOVE THE WAY YOU LIE/ EMINEM/THE UNDERDOG AND THE COMEBACK

Back when Darrell General was winning races and before 9/11, a young kid named Marshal Mathers from a poor suburb outside of Detroit, was arising from a dysfunctional and poverty ridden environment and converting some of his misunderstood self to genius-like lyrics. He was angry/brash and brilliant. He converted his name to EMINEM and became lost in fame and fortune. Like many of his ilk, he lost his way and some of his fortune and all thought he was one of the many famous entertainers that lose their fortune to irresponsible and downtrodden behavior.

Alas, 10 or so years later EMINEM has re-emerged with some of his old venom. I love the way you lie provides some of his old passion and intelligence but lacks the outright brutality of some of his old work. He has learned to age with some grace without losing the edge that made him appealing in the first place.

Congrats to EMINEM for doing what many cannot.

Jake, there is hope for you too:)

sorry for the digression but it is what it is

Parks Half Marathon on 9/12

Please contact me via e-mail if you'd like to run. I have a few comp entree fees for this race.

Race information is HERE

A WORKING MAN'S RUNNER

When I came to town, Darrell General used to win many of the races. He did this while holding down a full-time job standing on a concrete floor all day, managing a family and more. Though not as prolific as Mike Wardian, Darrell's story is in some ways, more captivating and impressive. Below is an old artice from the Washington Running Report



Darrell General: More Than a Marathoner

Randy MayesNovember 1999For the Washington Running Report
Darrell General, of Mitchellville, MD, is principally known as a winner of the Marine Corps Marathon, after winning the event in 1995 and 1997. In the 1980s and early 1990s he was a prolific road racer at distances from the 5K to the marathon. Originally an All-County 800m, mile, and two-mile runner for Potomac High School in Oxon Hill, MD, he wanted to eventually run longer distances. As a junior in high school, track and cross-country coach Dan Becker's unorthodox training methods had a profound effect on General's future training. At seventeen, just months after graduating from high school and being encouraged by a high school coach, Jim Zeman, he ran in Marine Corps Marathon and finished in 2:58.

After one year at Prince George's Community College, he began working full-time at Sears in 1984. That same year he ran Marine Corps again, in 2:42, and in 1985 he improved to 2:26. In 1986, he ran the New York Marathon, finishing in 2:31. In 1987, as the youngest Olympic Trials qualifier, he ran 2:19:08 at the Marine Corps Marathon. At the Trials he placed nineteenth in 2:20:30. In 1989, he set his PR (2:14:42) and placed second at the Jersey Waterfront Marathon, which also served as the TAC National Marathon Championships. In 1990 he was the First American at Boston with 2:15:28. From 1984-1991, he worked up to fifty hours per week at the Sears loading dock lifting heavy boxes, sometimes the day before a major race. His demanding work schedule did not stop him from developing his talent, as he continued to log ninety miles per week.
In 1991, he was promoted to supervisor and began coaching part- time in the afternoons. He also represented the U.S. in the marathon at the World Cup Championships in London. He set a PR at the Army Ten Miler, as he and rival Jim Hage dueled throughout the race. Both were training for the 1992 Olympic Marathon Trials, and General pulled away at the end to win by ten seconds in 48:48. In a disappointing showing of 2:25:01 in Columbus, he placed 30th at the Trials. In 1993, he set a PR for the half marathon at Parkersburg in 1:04:48 and ran 29:53 at the Vietnam Veteran's 10K in Washington, DC. General continued to post fast marathon times over the next few years: Pittsburgh (2:19:53) and Twin Cities in 1993 (2:16:08), the 1994 National Championships (2:15:56), 1995 Charlotte National Championships (2:19:06), and his win at Marine Corps in 1995 (2:16:34). He placed twelfth at the 1996 Olympic Trials in 2:16:30. In 1996 he left Sears and became a physical education teacher and assistant track coach at Potomac High School.

For the 1997 Marine Corps Marathon, he set a goal to break the course record. After putting everything into specific training, he felt he was in shape for the task. Rain that year prevented a record time, but not a win. He was disappointed with his 2:18:20. That same year he won the MS Half-Marathon (1:05:45), finished second at the GW Parkway 15K (46:46), and placed eighth at the Parkersburg Half-Marathon in 1:06, making the National Team. The World Championships were held in Slovakia, where he ran 1:05:10.

In 1998, he was the ninth place finisher at Parkersburg (1:06:46), and ran 1:07:48 in Switzerland at the World Championships. He ran four marathons: Motorola-Austin (2:16:52), Pittsburgh (2:17:58), Twin Cities (2:18:59), and Ocean State (2:25:42), qualifying three times for the 2000 Olympic Trials. He also finished first at the GW Parkway 15K in 45:55 and was chosen as the Washington Running Report Runner of the Year.
This year he ran 2:25:50 at Pittsburgh and represented the U.S. at the Pan-Am Games, placing fifth in 2:23:58. At the Parkersburg Half-Marathon National Championships, he finished in 1:08:23 and placed second at the GW Parkway 15K (46:19). The Volvo-Midland Run in Far Hills, NJ was the 1999 USA Men's Ten- Mile Championship. The night before the race, General told his roommate Weldon Johnson he was going out for a half-hour easy run. Two hours later, General returned and Weldon jokingly asked if he had gotten lost. General replied, embarrassed and disgusted, "Yes, I did." His race performance was affected and he finished in 53:54.
After making the decision not to follow through on track scholarships to several colleges, and sacrificing track experience, the roads provided his development. Being very independent and motivated, he chose to be self-coached and train alone. Still using the training methods his high school coaches taught him for strength, speed, and kick, he manages to train twice daily with a full-time job and three children. Strength training usually involves hills. Quarter to three-quarter mile repeats or tempo runs each morning prepare him for Parkersburg's hilly course.

Each afternoon he alternates distances from 100m to 1000m in interval training for speed and kick. His turnover training also enables him to pace himself without a watch, which he finds essential, and allows him to push the pace in the last half of races. His racing tactic is usually to come from behind and sprint to the finish. He has learned that, through varying his training daily, he is less likely to get injured, as he normally logs eighty miles per week and builds to one hundred miles per week before a marathon. To help with recovery from the numerous workouts, he takes super blue-green algae and vitamins. For the 1997 Marine Corps Marathon, he added upper body weight training to his regimen.

General is also entering fewer races to allocate more time for training and to stay in national class shape. In the past he has gone to races unprepared, not giving himself enough time to train properly. At 33, he has completed thirty marathons, fifteen of which were under 2:20. He ran PRs in the 1500m (3:47) and 5000m (14:20) on the same day at a Potomac Valley Track Meet. He has also run 23:32 for an 8K in San Diego and 29:29 at the 1994 Sallie Mae 10K.

When he is not coaching himself or his high school athletes, he works with his racing team that includes Antonio DeBarros, Lorenzo Nelson, and Wendall Brown. Each says they have benefitted from his coaching advice. Currently a PUMA athlete, General is training for the Olympic Marathon Trials in May. With a more flexible schedule that allows him to stay more focused and confident, he says "I have one good marathon PR left in me. The Marine Corps Marathon course record is something I think about frequently."

Saturday Morning at the Store....9am?

with this cooler weather...do we want to start at 9 again?

BBQ Tomorrow (Saturday) 1PM - GRC celebrations

Please e-mail me - karl.dusen@gmail.com - for the address and directions if you can make. I got permission from Jarrin to go to town on his grass for lawn olympics, so bring sports equipment or games if you have them.

Come celebrate Jake and Ella's engagement as well as the Dusen's birthdays.

From Jarrin: We will provide and grill burgers, dogs, chickens and whatever else people want to bring. We'll also have some chips, dips, salsas and soft-drinks. Booze will be planned for by the Booze Committee (contact Klim @ jklim007@yahoo.com). We'll provide some veggie burgers for the veggos as well, but we encourage them to bring more specific foods should they desire. Also, we have a side yard so feel free to bring Frisbees, badminton, nerfs, etc.

Start Corrals at Chicago...

THIS IS IMPORTANT

 

IF you have not done this already, those headed to Chicago either have already missed the deadline or have until tomorrow to FAX their qualifying times to the race organizers.  Please see below as this applies even to those who are not interested in being in the "Athlete Development Program."  I had assumed that when I registered and put in my Boston Marathon time from last year as my "qualifier" that it meant something.  It apparently did not - they have me listed as an "open" runner meaning I will start behind 12,500+ runners (everyone from Elites to Corral D will start before me).  NOT conducive to running fast!!!

 

"Qualifying times must be submitted in the form of a race result certificate or race result page from a marathon or half marathon run no earlier than January 1, 2008 and no later than August 6, 2010.

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."

The entire page is pasted as follows....

JARRIN

+++++++++++++

Start Corrals

The lettered Start Corrals A, B, C and D are seeded placement of the fastest 12,000 participants based on their recent marathon and half marathon finish times. The Open Corral or Open Start is self-seeded placement of participants by expected net finish time. Net finish time for the Open Start participants ranges from 3:00 – 6:30 hours.

Qualifying times for Seeded Start Corrals:



How to Qualify for a Seeded Start CorralSeeded Start Corrals A, B, C and D are secure start areas designed to offer a quicker and smoother start for all qualified runners. Assignment to Seeded Start Corrals is based on a submitted qualifying time run in a recent marathon or half marathon, and offered on a first-come, first-served basis. Assignment to a Seeded Start Corral is not guaranteed and must be confirmed by the participant.
Qualifying times must be submitted in the form of a race result certificate or race result page from a marathon or half marathon run no earlier than January 1, 2008 and no later than August 6, 2010.
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.

Upon faxing your qualifying time, please confirm receipt by checking the online registration confirmation page and verifying your Start Corral assignment. Please allow one to two business days for Start Corral assignments to be processed. E-mail messages or Web site links will not be accepted as proof of qualifying.

Note: Finishers of the 2008 and/or 2009 Chicago Marathon who achieved a qualifying standard for a Seeded Start Corral at one of those events do not need to submit proof of performance, but must review the online registration confirmation page to confirm their Start Corral assignment.
If you have questions, please e-mail startcorrals@chicagomarathon.com. Or click here for Frequently Asked Questions about Start Corrals.

Start Corral ASecure starting area set directly behind the Elite Development Corral for all qualified participants. Qualifications for Start Corral A for 2010 are as follows:

• Half Marathon time:          <1:25:59
• Full Marathon time:           <3:10:59
• Expected capacity:             1,500
• Avg. time to cross Start:     0:42 (seconds)

Start Corral BSecure starting area set directly behind Start Corral A for all qualified participants. Qualifications for Start Corral B for 2010 are as follows:

• Half Marathon time:           <1:35:59
• Full Marathon time:            <3:35:59
• Expected capacity:               3,000
• Avg. time to cross Start:      1:58 (minutes)

Start Corral CSecure starting area set directly behind Start Corral B for all qualified participants. Qualifications for Start Corral C for 2010 are as follows:

• Half Marathon time:            <1:45:59
• Full Marathon time:             <3:55:59
• Expected capacity:               4,000
• Avg. time to cross Start:      4:11 (minutes)

Start Corral DSecure starting area set directly behind Start Corral C for all qualified participants. Qualifications for Start Corral D for 2010 are as follows:

• Half Marathon time:            <1:50:59
• Full Marathon time:             <4:00:59
• Expected capacity:               4,000
• Avg. time to cross Start:      6:31 (minutes)

Rock Creek Park Sunday 8:00 AM

Hey, I am Paul Zwama, a friend of Dirk's. He gave me his account information so I could ask the GRC crew if anybody is down for a long run Sunday morning at RCP?
I plan on going 15 miles at any pace and some company would be nice!
I will be there regardless at 8 AM and hope to see all of you!
I have met some of you, but it would be great to meet all of Dirk's DC friends since I hear and read so much about a lot of you.
See you Sunday, 8 AM..

UPDATE: Charlie Ban Returns from Woods

Nice account of his OAR-like cabin trip HERE

So tender! So tasty!

On Bus. 460 in Perisburg, Va.

Wednesday Workout

Is there interest this week? The heat is going to be awful, so I think it might be a good week to do something counter intuitive to marathon training -- like controlled 400s with a short rest.

Please chime in.

Sunday, I'd like to go a steady 22-24. Anyone have a venue in mind that's not Greenbelt State Park?

Two Mile Race on Friday

Is anyone running this (as a workout)? The two mile is traditionally the main event (9:20s will win). I'd go to watch/time/cheer if any GRCers were thinking of heading over there.

MCRRC Going Green Track Meet

Friday, August 13, 2010 - Bethesda

Approximate Time Schedule

7:30pm	Kids Runs of 1/4 and 1/2 miles
7:45pm	Two Mile - First Heat	11:30 and faster
8:00pm	Two Mile - Second Heat	11:30 - 13:00
8:20pm	Two Mile - Third Heat	13:00 - 15:00
8:40pm	Two Mile - Fourth Heat	15:00 Plus
9:05pm	Mile Run - First Heat	6:00 and faster
9:15pm	Mile Run - Second Heat	6:00 Plus
9:30pm	4x400 Relay - First Heat	5:00 and faster
9:40pm	4x400 Relay - Second Heat	5:00 Plus

The race is part of our low-key club race series and is free for MCRRC members, $10 for non-members 18 and over, and $5 for non-members under 18. Registration is race-day only starting an hour before the race.

Location & Directions

Walt Whitman High School
7100 Whittier Boulevard, Bethesda MD 20817

Take I-495 to Exit 39, River Road east to Washington. Turn left onto Whittier Blvd.

FLASH: Mighty Matias is Engaged!

Our very own muscular marathoning Ironman proposed to Katie Davison earlier in the week and she agreed! Congratulations to Matias and Katie!!

And to add to his epic week, he of the thick calves was featured on the news during this weekend's Tour of Page County cat 3 road race (and in case you've missed it all, Matias has been absolutely TEARING up the road racing scene, ascending from cat 5 to cat 3 in less than a year... incredible!).

Matias appears at 0:52 in the clip.

Dix 3rd at Leesburg 20k

Negaitive spilts a 67:37 for 12.4 miles on a difficult course...5:26 pace.

A 1:11:15 half marathon effort.

Sunday: The Line, 8:30am

It seemed like everyone was into this idea today for tomorrow.

SATURDAY MORNING

Hey everyone.

I am begging for support manana at the Chevy store. as noted we are having Endurox and Accelerade there and we are also hosting a group run for the Hope for Wounded Warriors. Rather than 830 we will leave a tad bit earlier around 8ish. The aim is to get to the store and fuel up on Accelrade and then do a long run.

I have discovered some great new routes other than CC for those who want variety.

Of special note, we can all watch Jake do his new Groin stretches..........

Max

RnR Philly Half

Who from GRC is racing the Philly Half Marathon in September (NOT November)? I want to start a discussion about transportation and lodging. Please post your plans below in "comments".

I for one will be bombing up there on Saturday morning, spending the night, and then racing the next day. I'd love to carpool/split costs on the travel. If we have enough people racing (and needing rooms) I can ask the GRC COUNCIL about using funds to help offset these costs.

Hopefully I have better luck than Dickson did in getting a response...

SATURDAY

We are having a nutrition clinic at the Chevy Chase store this Saturday. A representative from Endurox and Accelerade will be on hand to provide education and lots of free samples of various pre and post run nutritionals. I would like to have a run from the store at about 830 or so and then conclude with the clinic.

If folks would be willing to come out and support the cause, it would be appreciated. There will be plenty of post run handouts in the form of free recovery munchies. On a side note, perhaps we can get Endurox to support the race team by providing free product for the athletes? It does not hurt to ask. If folks come out in #s, it might make for a favorable impression.

Please let me know some consensus thought on this matter.

regards Max

Wednesday workout

What does everyone feel up to?

Bellybuttons

WASHINGTON (AFP) – Scientists have found the reason why blacks dominate on the running track and whites in the swimming pool: it's in their belly-buttons, a study published Monday shows.

What's important is not whether an athlete has an innie or an outie but where his or her navel is in relation to the rest of the body, says the study published in the International Journal of Design and Nature and Ecodynamics.

The navel is the center of gravity of the body, and given two runners or swimmers of the same height, one black and one white, "what matters is not total height but the position of the belly-button, or center of gravity," Duke University professor Andre Bejan, the lead author of the study, told AFP.

"It so happens that in the architecture of the human body of West African-origin runners, the center of gravity is significantly higher than in runners of European origin," which puts them at an advantage in sprints on the track, he said.

Individuals of West African-origin have longer legs than European-origin athletes, which means their belly-buttons are three centimeters (1.18 inches) higher than whites', said Bejan.

That means the black athletes have a "hidden height" that is three percent greater than whites', which gives them a significant speed advantage on the track.

"Locomotion is essentially a continual process of falling forward, and mass that falls from a higher altitude, falls faster," Bejan explained.

In the pool, meanwhile, whites have the advantage because they have longer torsos, making their belly-buttons lower in the general scheme of body architecture.

"Swimming is the art of surfing the wave created by the swimmer," said Bejan.

"The swimmer who makes the bigger wave is the faster swimmer, and a longer torso makes a bigger wave. Europeans have a three-percent longer torso than West Africans, which gives them a 1.5-percent speed advantage in the pool," he said.

Asians have the same long torsos as Europeans, giving them the same potential to be record-breakers in the pool.

But they often lose out to whites because whites are taller, said Bejan.

Many scientists have avoided studying why blacks make better sprinters and whites better swimmers because of what the study calls the "obvious" race angle.

But Bejan said the study he conducted with Edward Jones, a professor at Howard University in Washington, and Duke graduate Jordan Charles, focused on the athletes' geographic origins and biology, not race, which the authors of the study call a "social construct."

Bejan is white, originally from Romania, and Jones is black, from South Carolina.

They charted and analyzed nearly 100 years of records in men's and women's sprinting and 100-meters freestyle swimming for the study.