Cabell Willis has moved into third place on the GRC all-time list for the 1500 meters with a great showing at the Swarthmore Final Qualifier meet this evening. His time of 3:53.91, almost two seconds faster than his previous best, was good for 27th place in the high caliber field. This marks his fourth PR in four races, likely establishing a new GRC record for longest PR streak. Our interns will look into it.
Paul Balmer joins the PR parade with a run of 15:05.18 in the 5000 meters, an 8 second personal best.
FULL RESULTS - Swarthmore Final Qualifier
1500 meters
27. Cabell Willis 3:53.91 (PR!)
5000 meters
12. Paul Balmer 15:05.18 (PR!)
21. Stewart Reich 15:13.97
32. Dickson Mercer 15:22.91
Monday, May 11, 2015
Sunday, May 10, 2015
Weekday preview: Taking one last chance at Swarthmore
After a very quiet weekend, the GRC takes to the track tomorrow evening for the Swarthmore Last Chance meet. This meet has always been a successful one for the team, and with the endless fun sure to transpire on the GRC van ride up to Philadelphia, it's truly a win-win all around.
Cabell Willis will shoot for a third consecutive PR in as many races when he toes the line in the 1500.
The 5000 will feature many of GRC's best and brightest talents, including Stewart Reich, Sean O'Leary, Dave Wertz, Dickson Mercer, and Paul Balmer. Many will look to close their spring seasons with a fast time, so look out for PRs to fall on Monday night.
Finally, everyone here at at the GRC would like to wish all of the mothers out there a very happy Mother's Day! It is no easy task to sit patiently through all-day track meets for a few minutes of action, to run over hill and dale just to get a few extra cheers in during cross country races, and to comfort a tired kid on a long ride home after a bad race. We wouldn't be where we are today without the support of our moms along the way.
We of course also want to take a minute to celebrate GRC's resident mommas, Laura O'Hara and Shauneen Werlinger. Greta, Benjamin, and all of the GRC are lucky to have you around!
Cabell Willis will shoot for a third consecutive PR in as many races when he toes the line in the 1500.
The 5000 will feature many of GRC's best and brightest talents, including Stewart Reich, Sean O'Leary, Dave Wertz, Dickson Mercer, and Paul Balmer. Many will look to close their spring seasons with a fast time, so look out for PRs to fall on Monday night.
Finally, everyone here at at the GRC would like to wish all of the mothers out there a very happy Mother's Day! It is no easy task to sit patiently through all-day track meets for a few minutes of action, to run over hill and dale just to get a few extra cheers in during cross country races, and to comfort a tired kid on a long ride home after a bad race. We wouldn't be where we are today without the support of our moms along the way.
We of course also want to take a minute to celebrate GRC's resident mommas, Laura O'Hara and Shauneen Werlinger. Greta, Benjamin, and all of the GRC are lucky to have you around!
FLASH: Phil wins Maine Coast Marathon in 26.2 debut
Phil Royer ran 2:30:44 for the win, in his first marathon, ever, in his life. He commented that it was just "for fun" and "with a friend," but we all know that no one at the GRC ever backs down from a challenge.
After rounding out the day with some lobstah, Phil has no comment yet about whether he will continue his undefeated marathon streak with another attempt someday. Time will tell!
After rounding out the day with some lobstah, Phil has no comment yet about whether he will continue his undefeated marathon streak with another attempt someday. Time will tell!
Thursday, May 7, 2015
Wednesday workout, May 6
There were so many great performances this weekend that I'm going to run out of superlatives to describe them. In fact, I could exhaust my supply of SAT words just talking about Frances's race at the Payton Jordan Invitational at Stanford, where she made an outstanding track 10,000 debut in 33:17 which, it goes without saying, is a new club record. Indeed, Frances came through 5,000 in approximately 16:17, which is 10 seconds faster than her week-old club record at that distance. Frances was knocking heads with a world-class field, and it was beyond inspiring to see her fighting hard for the full distance. Frances's race is all the more impressive because due to a series of setbacks over the winter, she's only been training hard for about four weeks. Frances is very much on the upswing, and she's going to try to qualify for nationals in the 5,000 in the coming weeks, so stay tuned for more great results from that plucky kid!
We also had some excellent results on the track at the Maryland Kehoe Twilight Invitational, where Cabell kept the PR train rolling by running 3:55.8 for 1500, which is 5th on the all-time GRC list. Until this spring, Cabell hadn't run a PR since 2012, and he's now making up for lost time with his third PR in his last 3 meets. Also in the 1500, Phil ran a strong 3:56.1, followed by Stewart in 3:59.9, and Balmer in 4:12.2. Stewart's overly aggressive early tactics cost him a shot at a PR, but he learned a valuable lesson about competing on this level, and we're sure to see a big PR from him at 1500 later this spring. In the women's 1500, Susan looked very good in winning her heat in 4:43.2, and she will run much faster later this season in a more competitive race. Tina's 4:53 is not indicative of her fitness, and she too will run much faster later this spring. Last but not least, Otto ran a very nice PR in the 5,000 of 15:23.7, aided by Phil's sterling pacemaking for 3800 meters. Otto has decided to matriculate at Galludet, and his time on Friday was well under the school record, so we're going to see him rewrite the record books in the next 4 years.
The action on the roads was highlighted by our women's crew at the Broad Street 10 Miler, where we had excellent performances across the board. Lindsay led the way in 59:21, followed by Teal in a huge PR of 59:24, Kristin in 60:16, and Maura in a big PR of 60:56. Because Lindsay has been dealing with a variety of injuries all year, she entered the race with the (modest for her) goal of breaking 60, and she was pleasantly surprised to be able to handle an aggressive early pace and finish strong. Teal probably would have broken 60 at Cherry Blossom had the course been accurate, and she left no doubt in Philly, running a 55 second PR, which places her 4th on the all-time GRC list. Teal's dramatic improvement at the shorter distances bodes extremely well for another PR in the marathon at Grandmas. Kristin's performance was a big step forward in her preparation for Grandmas, where she will be looking for a Teal-style breakthrough. Maura ran a 33 second PR as she continues to make a strong transition to the longer road distances. On the men's side, Jake ran a very solid 52:25, and while the time was not what he was hoping for, Jake competed extremely well, and he was pleased with the effort.
We had thee impressive performances at the half marathon distance. Sean Barrett ran 1:07:50 at the Orange County half, and he would have threatened his PR if not for the fact that he was obstructed repeatedly by slower runners in the full marathon, which started 40 minutes before the half. Sean continues his return to full fitness despite his grueling schedule, and he's going to take a shot at PRs in the full and half later this spring. In what was probably the best race of his life, Charlie ran a 45 second PR of 1:10:10 at the Pittsburgh half, much to the delight of his rabid hometown fans. Kieran ran a hard tempo of 1:10:24 at the Frederick half as he continues his preparation for a major breakthrough in the full at Grandmas.
In the shorter road distances, Kevin continued his domination of the local scene by winning the George Washington Birthday 10k in 31:15. Unlike last week when his 10 mile debut came down to the bitter end, Kevin was able to take the measure of his high-level competition early, and cruised the last 2 miles for a comfortable win. And speaking of domination, Shauneen crushed the field at the Run for the Children 8k, winning in 29:42, crossing the line more than 40 seconds ahead of the top man. Well done to all!
WORKOUT
We're set for our normal 7:15 start at BCC, so meet for the warmup at 6:30.
Jerry
We also had some excellent results on the track at the Maryland Kehoe Twilight Invitational, where Cabell kept the PR train rolling by running 3:55.8 for 1500, which is 5th on the all-time GRC list. Until this spring, Cabell hadn't run a PR since 2012, and he's now making up for lost time with his third PR in his last 3 meets. Also in the 1500, Phil ran a strong 3:56.1, followed by Stewart in 3:59.9, and Balmer in 4:12.2. Stewart's overly aggressive early tactics cost him a shot at a PR, but he learned a valuable lesson about competing on this level, and we're sure to see a big PR from him at 1500 later this spring. In the women's 1500, Susan looked very good in winning her heat in 4:43.2, and she will run much faster later this season in a more competitive race. Tina's 4:53 is not indicative of her fitness, and she too will run much faster later this spring. Last but not least, Otto ran a very nice PR in the 5,000 of 15:23.7, aided by Phil's sterling pacemaking for 3800 meters. Otto has decided to matriculate at Galludet, and his time on Friday was well under the school record, so we're going to see him rewrite the record books in the next 4 years.
The action on the roads was highlighted by our women's crew at the Broad Street 10 Miler, where we had excellent performances across the board. Lindsay led the way in 59:21, followed by Teal in a huge PR of 59:24, Kristin in 60:16, and Maura in a big PR of 60:56. Because Lindsay has been dealing with a variety of injuries all year, she entered the race with the (modest for her) goal of breaking 60, and she was pleasantly surprised to be able to handle an aggressive early pace and finish strong. Teal probably would have broken 60 at Cherry Blossom had the course been accurate, and she left no doubt in Philly, running a 55 second PR, which places her 4th on the all-time GRC list. Teal's dramatic improvement at the shorter distances bodes extremely well for another PR in the marathon at Grandmas. Kristin's performance was a big step forward in her preparation for Grandmas, where she will be looking for a Teal-style breakthrough. Maura ran a 33 second PR as she continues to make a strong transition to the longer road distances. On the men's side, Jake ran a very solid 52:25, and while the time was not what he was hoping for, Jake competed extremely well, and he was pleased with the effort.
We had thee impressive performances at the half marathon distance. Sean Barrett ran 1:07:50 at the Orange County half, and he would have threatened his PR if not for the fact that he was obstructed repeatedly by slower runners in the full marathon, which started 40 minutes before the half. Sean continues his return to full fitness despite his grueling schedule, and he's going to take a shot at PRs in the full and half later this spring. In what was probably the best race of his life, Charlie ran a 45 second PR of 1:10:10 at the Pittsburgh half, much to the delight of his rabid hometown fans. Kieran ran a hard tempo of 1:10:24 at the Frederick half as he continues his preparation for a major breakthrough in the full at Grandmas.
In the shorter road distances, Kevin continued his domination of the local scene by winning the George Washington Birthday 10k in 31:15. Unlike last week when his 10 mile debut came down to the bitter end, Kevin was able to take the measure of his high-level competition early, and cruised the last 2 miles for a comfortable win. And speaking of domination, Shauneen crushed the field at the Run for the Children 8k, winning in 29:42, crossing the line more than 40 seconds ahead of the top man. Well done to all!
WORKOUT
We're set for our normal 7:15 start at BCC, so meet for the warmup at 6:30.
Jerry
Sunday, May 3, 2015
Weekend Results: multiple PRs and one club record
Breuters Wire Services-
Results are trickeling in on this big week of racing. It turns out that horses are not the only creatures sending 'em this weekend.
Kehoe Twilight Meet
Women's 1500:
Susan Hendrick 4:43.28
Tina Morrison 4:53.79
Men's 1500:
Cabell Willis 3:55.82 (PR!)
Phil Royer 3:56.18
Stewart Reich 3:59.93
Paul Balmer 4:12.29
Men's 5000:
Otto Kingsted 15:23.70 (PR!)
Kehoe Twilight Meet
Women's 1500:
Susan Hendrick 4:43.28
Tina Morrison 4:53.79
Men's 1500:
Cabell Willis 3:55.82 (PR!)
Phil Royer 3:56.18
Stewart Reich 3:59.93
Paul Balmer 4:12.29
Men's 5000:
Otto Kingsted 15:23.70 (PR!)
Stanford Invitational
Frances Koons- 33:17. Club record for the 10k!
Broad Street 10m
LDO 59:21
Teal Burrell 59:24 PR!
Kristen Johnson 60:16
Maura Carroll 60:56 PR! (An impressive feat after an intense week of blogging).
Klim 52:25
Zak 57:19
Frederick half
Kieran 1:10:24. Send 'em!
Pittsburgh Half
Ban 1:10:10 PR! Quote: "Today's success is owing to the hard training," Ban may have said.
Orange County Half Marathon
Sean Barrett 1:07:50 5th OA!
GW Birthday 10K
Kevin McNabb 31:15 1st OA! (the latest in a string of victories in George Washington races)
Run for the Children 8K
Shaunnen 29:42 1st OA!
Pittsburgh Half
Ban 1:10:10 PR! Quote: "Today's success is owing to the hard training," Ban may have said.
Orange County Half Marathon
Sean Barrett 1:07:50 5th OA!
GW Birthday 10K
Kevin McNabb 31:15 1st OA! (the latest in a string of victories in George Washington races)
Run for the Children 8K
Shaunnen 29:42 1st OA!
Friday, May 1, 2015
Weekend preview: Philadelphia in one corner, College Park in the other
Another busy racing weekend is yet again upon us. Weekdays sure do fly by when we have so many races to look forward to! Let’s get down to business, shall we?
This week’s theme is a tale of two cities. There will be two large events dominating the GRC racing scene this weekend, with our track group swiping their SmarTrips for the green line metro train to nearby College Park for the Jim Kehoe Twilight Meet on Friday night, and the distance group making sure to pack their EZ-Passes to appease the numerous I-95 tollbooths all the way up to Philadelphia for the 10 mile Broad Street Run. The GRC will be hoping for the best of times when the respective guns go off.
At Maryland, all six of our runners are attempting the 1500 meters. Talk about team unity!
GRC's women will be represented by Susan Hendrick and Tina Morrison. Learning from an incident a few weeks ago when she overlooked her life experience of racing on tracks for over a decade and chose to sport flats at the Hopkins-Loyola Invitational 5k, Susan has opted to pack her spikes for Friday's race. She was even able to remember to bring them to the track on Wednesday and acquaint them with her feet via some striding. Get ready for her to unleash the speed! Tina, on the other hand, has run a 1500 (in spikes!) already this season, so the pair will look to work together and end up with some fast times.
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| We are all hopeful for a reenactment of this shot on Friday evening. |
On the men’s side, GRC’s racers include Phil Royer, Cabell Willis, Stewart Reich, and Paul Balmer. Phil and Cabell will both be bouncing back from their performances on the track at Penn just last week. If fitness is determined by the boldness of one’s clothing, Cabell’s fashion-forward white and red striped split shorts at the Wednesday workout this week indicate he is extremely fit. His recent string of PRs seem to indicate it as well! Paul and Stewart have already raced at Maryland this season, so the group may look to them for guidance and wisdom, as well as for their advice on where to find the mysteriously-placed starting line of their 1500 meter race.
This GRC battle will give the Mayweather-Pacquiao fight a run for its money as the most anticipated contest of the weekend, so hop on the metro and support the team!
Frances Koons will face a loaded 10k field at the Payton Jordan Invitational at Stanford on Saturday night. This will be perhaps the most competitive 10k in the country this spring, and she is looking to use the undoubtedly fast pace and ample competition to take a shot at the USATF Championship Meet qualifying time of 32:58.00. While Frances’ spring season is young, she is hoping for a great showing with the aid of some of the nation’s best distance runners around her along with GRC-ers far and wide cheering her on at home.
On the other end of the spectrum, some distance runners who have not seen the likes of a track meet in quite a while will take to the street(s) of Philly for a fast and full 10 miles on Sunday morning at the Broad Street Run. Jake Klim and Zak Miller will represent GRC’s men, and Teal Burrell, Lindsay O’Brien, Kristin Johnson, and Maura Carroll will make up the women’s cohort. Teal, Lindsay, and Kristin are all in the thick of preparations for Grandma’s Marathon in late June (But they will be sure to not miss the Father’s Day 8K that same weekend! We are multitaskers here at the GRC.) so will primarily be using this race as another tuneup. Teal, the GRC’s token Olympic Trials qualifier, has shaved a lot of time off of her 10 mile PR in the last few seasons, but has not yet been able to crack the looming 60 minute threshold. She was on track to do so at Cherry Blossom until 0.61 miles were removed from the course, so she will do all she can to ensure that a sub-60 time is printed in ink following Broad Street. That she is so fit at this early stage of her very long season bodes extremely well for success at 26.2 miles in a couple of months. She also is trying to run faster than her brother, but we will consider that a secondary goal. Read more here on her excellent blog!
Zak is also nervous to run into the guy who wrote this Broad Street article found by Charlie, so let’s cross our fingers that they don’t meet.
Rounding out the GRC's weekend of action is Kevin McNab, who will be running the George Washington Birthday Classic 10k on Sunday morning. He will look to extend his undefeated streak to 2-0, and apparently also continues to prefer races incorporating the name of our first president. Honestly though, who doesn't?
And oh yeah, Sean Barrett will continue to singularly hold up our west coast chapter by running a half marathon in San Diego.
This will be another weekend for the record books, so hopefully everyone can keep up.
Send ‘em!
Tuesday, April 28, 2015
Wednesday Workout, April 29
RACES
There were many great results this weekend at various locations and distances, and the undisputed highlight was Frances's victory in the 5,000 meters at Penn Relays. Frances had not raced since indoors, and though she lacked race sharpness, she was confident in her closing speed. The slow early pace played right into Frances's hands, and with 600 to go she unleashed a devastating kick that left no doubt about the outcome. Frances is making her track 10,000 debut on Saturday at Stanford, and she's looking to run the same pace for 10,000 as she ran for 5,000 at Penn, where she set a club record of 16:27.8, in order to hit the USATF qualification standard of 32:58. After seeing how confidently Frances ran on Thursday, I wouldn't bet against her! The men were also in action at Penn, where Cabell ran a 6 second PR of 14:41 in the 5,000. Cabell had a bit of difficulty with jostling in the first couple of laps, but it was nothing like the trouble Matt Rand ran into in the 10,000. Within the first 100 meters, another athlete in the crowded field stepped on the back of Matt's shoe, forcing him to stop to remove and re-tie it, which essentially ended his race before it began, as he was over 10 seconds behind the field at the 400. Matt hung tough and finished in 31:20, good for 5th on the GRC all-time list, but he was fit to run much, much faster. Phil had better luck in the 10,000, running a solid 30:34, which puts him 4th on the GRC list. Dickson was the final member of our Penn crew, and though he was hoping to run faster, the experience of running against top-level competition on the track is going to make Dix a much better marathoner when he returns to his preferred distance this fall. From my perspective, having a GRC athlete win a Penn Relays title for the second consecutive year is a ringing endorsement of the direction the team is heading, and I'm already looking forward to making it three in a row in 2016!
The off-track action was highlighted by Kevin's hard-fought victory in the GW Parkway 10 mile, where he ran 50:28 in his debut at the distance, which puts him 4th on the GRC list. As Charlie's excellent article fully describes, Kevin knows how to win races, whatever the distance. That blurry figure lurking in the background of the photo is Charlie, who ran a solo 54:41 for third. On the women's side, Shauneen ran an excellent 60:10, which was her first PR at any distance since 2009. We're going to be seeing many more PRs from that young lady as the season progresses.
There were many great results this weekend at various locations and distances, and the undisputed highlight was Frances's victory in the 5,000 meters at Penn Relays. Frances had not raced since indoors, and though she lacked race sharpness, she was confident in her closing speed. The slow early pace played right into Frances's hands, and with 600 to go she unleashed a devastating kick that left no doubt about the outcome. Frances is making her track 10,000 debut on Saturday at Stanford, and she's looking to run the same pace for 10,000 as she ran for 5,000 at Penn, where she set a club record of 16:27.8, in order to hit the USATF qualification standard of 32:58. After seeing how confidently Frances ran on Thursday, I wouldn't bet against her! The men were also in action at Penn, where Cabell ran a 6 second PR of 14:41 in the 5,000. Cabell had a bit of difficulty with jostling in the first couple of laps, but it was nothing like the trouble Matt Rand ran into in the 10,000. Within the first 100 meters, another athlete in the crowded field stepped on the back of Matt's shoe, forcing him to stop to remove and re-tie it, which essentially ended his race before it began, as he was over 10 seconds behind the field at the 400. Matt hung tough and finished in 31:20, good for 5th on the GRC all-time list, but he was fit to run much, much faster. Phil had better luck in the 10,000, running a solid 30:34, which puts him 4th on the GRC list. Dickson was the final member of our Penn crew, and though he was hoping to run faster, the experience of running against top-level competition on the track is going to make Dix a much better marathoner when he returns to his preferred distance this fall. From my perspective, having a GRC athlete win a Penn Relays title for the second consecutive year is a ringing endorsement of the direction the team is heading, and I'm already looking forward to making it three in a row in 2016!
The off-track action was highlighted by Kevin's hard-fought victory in the GW Parkway 10 mile, where he ran 50:28 in his debut at the distance, which puts him 4th on the GRC list. As Charlie's excellent article fully describes, Kevin knows how to win races, whatever the distance. That blurry figure lurking in the background of the photo is Charlie, who ran a solo 54:41 for third. On the women's side, Shauneen ran an excellent 60:10, which was her first PR at any distance since 2009. We're going to be seeing many more PRs from that young lady as the season progresses.
http://www.runwashington.com/2015/04/27/gw2015/
The other major action of the weekend was at Pikes Peak, where we discovered, much to our collective dismay, that the course has been altered due to the demise of White Flint mall, and the changes were not for the better. Despite the lack of the sharp downhill at the end and the addition of a fairly steep uphill at the beginning, we had strong performances across the board, as Luke was third in 30:33, Jake was sixth in 31:51, Wertz was 8th in 32:01, Sean was 9th in 32:03, and Pat K ran a big PR of 32:34.
WORKOUT
We're set for a 7:15 start at BCC on Wednesday, so meet for the warmup at 6:30.
I'll sent the women's workout separately.
See you Wednesday at BCC.
Jerry
The other major action of the weekend was at Pikes Peak, where we discovered, much to our collective dismay, that the course has been altered due to the demise of White Flint mall, and the changes were not for the better. Despite the lack of the sharp downhill at the end and the addition of a fairly steep uphill at the beginning, we had strong performances across the board, as Luke was third in 30:33, Jake was sixth in 31:51, Wertz was 8th in 32:01, Sean was 9th in 32:03, and Pat K ran a big PR of 32:34.
WORKOUT
We're set for a 7:15 start at BCC on Wednesday, so meet for the warmup at 6:30.
I'll sent the women's workout separately.
See you Wednesday at BCC.
Jerry
Monday, April 27, 2015
Weekend recap
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| Photo by George Banker |
The GRC traveled hither and yon for race upon race last weekend. In case you were living your life to the fullest instead of refreshing your browser, the following is a roundup of the weekend’s activities to get everyone back on the same page. No reader left behind!
Susan Hendrick won the Westminster Main Street Mile on Wednesday with a time of 4:51.03. She’d like to thank her husband Nathan for driving her all the way to the Maryland hinterlands without the use of his Uber fare meter, as well as her Beagle puppy, Delta, for being well-behaved and patient in her crate all evening.
Frances Koons won the Olympic Development section of the women's 5k at The Penn Relays on Thursday with a time of 16:27.84 to set a new club record and win a flashy new timepiece. While far from her 5k PR, Frances’ strong season debut and race smarts bode very well for faster times through the spring.
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| Photo courtesy of Penn Relays |
Phil Royer and Matt Rand competed in the Olympic Development section of the men's 10k at Penn, running 30:34.91 for fourth place and 31:21.24 for eighth place, respectively. Matt’s race performance was hampered when he lost one of his shoes in the first lap and consequently also lost the pack of runners he wanted to stick with. He will work to utilize a double knot next time.
Cabell Willis had a strong final mile to run 14:41.69 for an almost 7 second PR and eighth place in the Olympic Development section of the men's 5k, and Dickson Mercer ran 15:32.85 for 33rd.
At Crystal City's final 5k Fridays race, Charlie “Tuneup” Ban ran 16:00 for second and Kyle Cooke clocked 16:33 for eighth.
In Alexandria at the George Washington Parkway 10 Mile on Sunday, Kevin McNab ran 50:28 for the win, the number four position on GRC's all-time list, and a solid PR for his first ever 10 mile race. Charlie "Double or Nothing" Ban raced for a second time in one weekend and secured third place with a run of 54:41. Shauneen Werlinger ran very well to finish in second place in a time of 60:10, a PR.
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| Photo by George Banker |
Also on Sunday, a few miles north in Maryland, GRC's cohort of Pike's Peek runners faced a new course layout, which they found to be slower than the excessively downhill design of previous years. Still, the GRC was undeterred and able to achieve a strong showing. Luke Meyer led the way with a time of 30:33, good for third place. Jake Klim was sixth in 31:51, Dave Wertz and Sean O'Leary finished seconds apart in eighth and ninth place, respectively, with times of 32:01 and 32:03, and Pat Kuhlmann set a PR of 32:34 with a 14th place run. For additional reading, the GRC's Red Fox and other Redhead have both written thorough reports of the race which are full of insight and wit. Be it known that excellence in blogging here at the GRC is strongly correlated with red hair.
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| Photo by Cheryl Young |
Last but not least, in her hometown of Toledo, Ohio, elusive jetsetter Beth Young decided to forego a long run in order to enter the Glass City Half Marathon. Her workout effort of 1:24:29 was good for 13th place.
Stay tuned for another weekend brimming with races near and far. Highlights include GRC’s speedier set taking to the track at the Maryland Twilight meet on Friday evening in College Park, and the distance-oriented crew heading to Philadelphia for the 10 mile Broad Street Run on Sunday. A preview will arrive in the next few days!
ALL RESULTS
Westminster Main Street Mile:
1. Susan Hendrick 4:51.03
The Penn Relays, Olympic Development 5k:
8. Cabell Willis 14:41.69 (PR!)
33. Dickson Mercer 15:32.85
1. Frances Koons 16:27.84
The Penn Relays, Olympic Development 10k:
4. Phil Royer 30:34.91
8. Matt Rand 31:21.24
Crystal City 5k:
2. Charlie Ban 16:00
8. Kyle Cooke 16:33
George Washington Parkway 10 Mile:
1. Kevin McNab 50:28 (PR!)
3. Charlie Ban 54:41
2. Shauneen Werlinger 60:10 (PR!)
Pike's Peek 10k:
3. Luke Meyer 30:33
6. Jake Klim 31:51
8. Dave Wertz 32:01
9. Sean O'Leary 32:03
14. Patrick Kuhlmann 32:34 (PR!)
Saturday, April 25, 2015
Big City Weds!
Chuck "Big City" Kacsur and Kate Burke tied the knot last evening in a ceremony in downtown Washington, D.C.
Kacsur, who also plays an extra on AMC's "Mad Men," holds the club 800m record of 1:53.85.
Thursday, April 23, 2015
FLASH: Frances smashes 5k club record at Penn!
Frances Koons runs 16:27.84 at The Penn Relays to set a new club record, unleashing a furious kick to win the Olympic Development section of the 5000 meters. Get that girl a cheesesteak!
Men's 5k results, Olympic Development:
8. Cabell Willis 14:41.69 (almost 6 second PR!)
33. Dickson Mercer 15:32.85
Men's 10k results, Olympic Development:
4. Phil Royer 30:34.91
8. Matt Rand 31:21.24
FLASH: Susan gets the win at Westminster Main Street Mile
Susan Hendrick blazed to a time of 4:51.03 and first place. Said Susan of the performance: "It's always exciting to race in a GRC jersey. It's even more exciting when you race in a GRC jersey and it lasts less than five minutes." Our marathoners may disagree, but we strive for diversity around here!
Tuesday, April 21, 2015
Week/weekend preview: 5Ks, 10Ks, 10 milers, oh my!
Step right up, folks, because the GRC has a little something for everyone this week! The team will truly showcase its versatility over the next several days with a variety of race distances on the docket and a variety of fit people eager to run them.
First up is Susan Hendrick, who will test her speed and skill at running in a straight line on Wednesday evening at the Westminster Main Street Mile, the site of her club record-setting performance of yesteryear. Known far and wide for her ability to seek out and seize opportunities to run very short distances on the roads, Susan also entertained the thought of entering the Kid's Kilometer at the Father's Day 8k this year (register here readers, just $5!) until she learned that the congratulatory voucher for free ice cream is only given to finishers under the age of 12. Darn!
Next, GRC's injury-thinned track group heads to the hallowed Franklin Field on Thursday evening to test their race wits at The Penn Relays. Frances Koons, racing for the first time since competing at the USATF Indoor Track & Field Championships in February, will do battle with the 5000 meters. Frances and Philadelphia go together like a hoagie roll and thinly sliced grilled meat, so it's fitting that she will kick off her outdoor season at Penn. The 5k is also on tap for Cabell Willis, who came away from Bucknell a week and a half ago with a shiny new PR in his back pocket, and he's already itching for a fresh one. Dickson Mercer, our converted marathon runner, will look to dazzle us all with his 5k speed as well.
Braving the 10,000 meters, the longest race the track has to offer, Phil Royer and Matt Rand will wrap up the Thursday action at The Penn Relays with a late night gun time of 10:55 PM. An outside observer may think that a race lasting 25 laps and held in front of a few half-asleep fans and bus drivers might not be the choicest of ways to spend a half hour, but they would probably be wrong. Phil and Matt are both ready to challenge their PRs of 29:59 and 30:09, respectively, and what could be more exciting than that!
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| Photo courtesy of MCRRC |
After a quiet Friday and Saturday, the team will go out with a bang on Sunday, with both the George Washington Parkway Classic 10 Mile and Pike's Peek 10k boasting members of the GRC. Shorter-distance stalwart Kevin McNab will strive to PR in his first 10 mile race, and Shauneen Werlinger will also throw her hat into the ring after illness thwarted her Cherry Blossom plans.
Pike's Peek will feature a slew of GRC men including Luke Meyer, Sean O'Leary, Jake Klim, Dave Wertz, and Pat Kuhlmann. This race is a classic Maryland pastime akin to putting Old Bay on your crabs and being mad about the Purple Line. On this fast, net downhill course, anything is possible!
Results will be posted right here, so don't forget to check back often. Might as well bookmark this post for the next few days to be safe.
Send 'em!
Meet the Breuters
Brian Young, aka Breezy, a lawyer by trade, founder of Breuters News Service, and runner of 2:44:59 in yesterday's Boston Marathon, was quoted in both U.S. News and the Associated Press, proving he is an all-around master in the art of communications.
Pre-race, in U.S. News' "Your Body on the Boston Marathon," Breezy shared the inside scoop that to "run that course well, it's really a cerebral challenge." He also shared the details of his USADA-approved breakfast of champions.
AP reporters also tapped Breezy for their final quote in their race coverage.
"It had the same energy as it had when I last ran it in 2009," [Breezy] said standing near the finish line. "I don't think the crowds or the runners have missed a beat. It's always been about the competition and it's still going to be about the competition."
Pre-race, in U.S. News' "Your Body on the Boston Marathon," Breezy shared the inside scoop that to "run that course well, it's really a cerebral challenge." He also shared the details of his USADA-approved breakfast of champions.
AP reporters also tapped Breezy for their final quote in their race coverage.
"It had the same energy as it had when I last ran it in 2009," [Breezy] said standing near the finish line. "I don't think the crowds or the runners have missed a beat. It's always been about the competition and it's still going to be about the competition."
Monday, April 20, 2015
GRC does The Boston Marathon: LIVE UPDATES
Finish
GRC
Lavar Curley 2:43:28 (PR by over six minutes!)
Brian Young 2:44:59
Matt Lehner 2:47:29
Chris Bain 2:47:58
Patrick Hughes 2:53:25
Robert Jarrin 2:54:39
Leaderboard
Male winner: Lelisa Desisa 2:09:17
Female winner: Caroline Rotich 2:24:55
Top American male: Dathan Ritzenhein 2:11:20 (7th)
Top American female: Desiree Linden 2:25:39 (4th)
Lavar Curley 2:43:28 (PR by over six minutes!)
Brian Young 2:44:59
Matt Lehner 2:47:29
Chris Bain 2:47:58
Patrick Hughes 2:53:25
Robert Jarrin 2:54:39
Leaderboard
Male winner: Lelisa Desisa 2:09:17
Female winner: Caroline Rotich 2:24:55
Top American male: Dathan Ritzenhein 2:11:20 (7th)
Top American female: Desiree Linden 2:25:39 (4th)
35k
GRC
Lavar Curley 2:14:48 (2:42:31 predicted finish)
Brian Young 2:16:54 (2:45:02 predicted finish)
Matt Lehner 2:19:17 (2:47:55 predicted finish)
Chris Bain 2:19:26 (2:48:06 predicted finish)
Robert Jarrin 2:23:10 (2:52:36 predicted finish)
Leaderboard
Male leader: Yemane Adhane Tsegay 1:47:59
Female leader: Desiree Linden 2:00:49
Top American male: Meb Keflezighi 1:47:59 (6th)
Top American female: Desiree Linden 2:00:49 (1st!!!)
Lavar Curley 2:14:48 (2:42:31 predicted finish)
Brian Young 2:16:54 (2:45:02 predicted finish)
Matt Lehner 2:19:17 (2:47:55 predicted finish)
Chris Bain 2:19:26 (2:48:06 predicted finish)
Robert Jarrin 2:23:10 (2:52:36 predicted finish)
Leaderboard
Male leader: Yemane Adhane Tsegay 1:47:59
Female leader: Desiree Linden 2:00:49
Top American male: Meb Keflezighi 1:47:59 (6th)
Top American female: Desiree Linden 2:00:49 (1st!!!)
Half
GRC
Lavar Curley 1:21:04 (2:42:08 predicted finish)
Brian Young 1:21:42 (2:43:24 predicted finish)
Matt Lehner 1:23:29 (2:46:58 predicted finish)
Chris Bain 1:23:46 (2:47:32 predicted finish)
Robert Jarrin 1:23:46 (2:47:32 predicted finish)
Leaderboard
Male leader: Yemane Adhane Tsegay 1:04:01
Female leader: Caroline Kilel 1:12:44
Top American male: Meb Keflezighi 1:04:02 (4th)
Top American female: Desiree Linden 1:12:45 (3rd)
GRC field correspondents Beth Young (at left) and Lindsay O'Brien have bravely dressed for the occasion and are located at approximately the halfway mark. Those are some dedicated teammates!
Lavar Curley 1:21:04 (2:42:08 predicted finish)
GRC field correspondents Beth Young (at left) and Lindsay O'Brien have bravely dressed for the occasion and are located at approximately the halfway mark. Those are some dedicated teammates!
10k
Lavar Curley 38:38
Brian Young 38:43
Matt Lehner 39:13
Chris Bain 39:34
Robert Jarrin 39:34
Leaderboard
Male leader: Lelisa Desisa 29:43
Female leader: Aleksandra Duliba 34:23
Top American male: Meb Keflezighi 29:44 (8th)
Top American female: Amy Cragg 34:23 (8th)
Scott Koonce continues to hang with the leaders, as he's done all morning:
5k
Brian Young 19:26
Lavar Curley 19:29
Matt Lehner 19:32
Chris Bain 19:45
Robert Jarrin 19:45
Leaderboard
Male leader: Gebregziabher Gebremariam 14:42
Female leader: Buzunesh Deba 16:57
Top American male: Meb Keflezighi 14:44 (10th)
Top American female: Shalane Flanagan 16:58 (7th)
Sunday, April 19, 2015
Weekend recap
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| Photo by Swim Bike Run Photo |
GRC blue was again on display at Friday evening's Crystal City 5k, the third iteration of the month-long series put on by our friends at Pacers. Ryan Witters finished in 15:44, good for second place. Laura O'Hara, returning to racing after a long break following to the birth of her daughter, Greta, cleaned out the cobwebs with a solid 20:30.
Feeling inspired, Greta made an appearance at the GRC's workout the next morning to watch the team (including Dad!) put in some hard work on the track. A large contingent of the GRC showed up for the first warm, humid workout of the season in order to tune up for the next few busy weekends of racing. They are sure to be action packed!
Tomorrow morning, a small but mighty group of GRC marathoners will toe the line in Hopkinton to run 26.2 miles into Boston. Brian Young, Lavar Curley, Chris Bain, ex-pat Robert Jarrin, and GRC companion Matt Lehner all are hoping for a great showing despite unfavorable weather reports. Be sure to tune into the blog for updates!
Thursday, April 16, 2015
DC Leads Pack In Boston Qualifying Times
According to this article in the Boston Globe, DC had the fastest average qualifying time (3:16:03) of any other state with more than 100 runners qualifying and registering for the 2015 Boston Marathon. That's a full three minutes faster than the next fastest State, Massachusetts (3:19:06). Perhaps Charlie Ban can run this analysis on a county-level basis?
Wednesday, April 15, 2015
Weekend Races & Wednesday Workout
RACES
It was a perfect day at Cherry Blossom--the weather was ideal, the trees were in full bloom, and it was a glorious setting for a race--so what could have gone wrong? We found out the hard way, and although the race organizers did an outstanding job of adapting on the fly to unforeseeable circumstances, I couldn't help but feel a little cheated by the short course. We'll never feel confident of the actual distance contested, nor will we ever know what would have happened if the race had gone off as planned, and that's a shame. But what I do know is that our crew made the most of the situation, and we had some excellent performances. Teal, Maura, Emily, Balmer, Wertz, Charlie, and Zak almost surely would have run PRs, and Outlaw would have been close. As it was, they'll all have to be satisfied knowing that they ran hard and competed well, and that the PRs are coming soon. Further down the chain of causation, Kieran would surely have run a PR if the course was accurate and if his shoe had not come untied, causing him to convene an unplanned conference of at least 30 seconds with the GRC brain trust on the side of the road at mile 2. Though not on PR pace, Kristin and Dave O ran very solid races as they work their way back to full fitness. Our entire Cherry Blossom crew will be back, better than ever, in the coming weeks.
We never have to worry about the validity of the marks on the track, and we had some excellent performances at Bucknell and Hopkins. Cabell won the unseeded 5,000 at Bucknell in 14:47.4, which was not only a PR, it was his first PR at any distance since 2012. Cabell closed in 29 for the final 200, and he clearly has more gas in the tank, so we're going to see many more PRs from him in the very near future. Also at Bucknell, Stewart ran 15:04, for an amazing 33 second PR. Stewart was so far into uncharted territory that he was probably too conservative for most of the race, but he knew what to do when he heard the bell, as he closed in 64 for the final 400. At Hopkins, Matt Rand ran 15:03 in extremely windy conditions. Matt had the benefit of excellent pace-making from Phil for 3k, but once he was on his own the wind hindered him greatly. Still, it was an excellent tuneup for the 10,000 at Penn Relays. On the women's side, Susan ran solo from the gun and struggled with the wind in the 5000 but got in a good effort, and Tina ran a solid 4:51 for 1500. They'll both be back for more in the coming weeks.
WORKOUT
We're at BCC on Wednesday for our normal 7:15 start, so meet for the warmup at 6:30.
I'll see you Wednesday at BCC.
Jerry
Sunday, April 12, 2015
Cherry Blossom 2015: Everyone PRd!
Breuters Wire Services -- Washington, D.C.
Preliminary results are in for the Cherry Blossom Ten Miler, which was on a short course.
Kieran O'Connor 48:37
Jerry Outlaw 48:38
Chilly Balmer 48:57
Jake Klim 49:29
Dave Wertz 49:42
Charlie Ban 49:57
Zak Miller 52:07
David O'Hara 52:22
Teal Burrell 56:16 (with an assist from SDF)
Maura Carroll 57:25
Kristin Johnson 57:53
Elizabeth Young 58:40
Emily Young 58:50
Developing....
Preliminary results are in for the Cherry Blossom Ten Miler, which was on a short course.
Kieran O'Connor 48:37
Jerry Outlaw 48:38
Chilly Balmer 48:57
Jake Klim 49:29
Dave Wertz 49:42
Charlie Ban 49:57
Zak Miller 52:07
David O'Hara 52:22
Teal Burrell 56:16 (with an assist from SDF)
Maura Carroll 57:25
Kristin Johnson 57:53
Elizabeth Young 58:40
Emily Young 58:50
Developing....
Weekend Track PRs!
Cherry Blossom isn't the only game in town this weekend. There was 5k action on the track, too. And a few PRs.
Bucknell
Cabell - 14:47.4. PR!
Stewart 15:04. 30 second PR!
Hopkins Loyola Invitational
Rand 15:05
Bucknell
Cabell - 14:47.4. PR!
Stewart 15:04. 30 second PR!
Hopkins Loyola Invitational
Rand 15:05
Saturday, April 11, 2015
Monday, April 6, 2015
Wednesday workout, April 8
RACES
On an otherwise quiet weekend, we had very nice performances from Jake and Cabell. Jake won the Santa Anita 5k, which started and finished on the horse track at Santa Anita Park in California. The pace bike was replaced by a pace horse for the final stretch, and Jake was led to a stirring come from behind victory by the horse that played Seabiscuit in the movie. On a more conventional track, Cabell ran 3:59.3 for 1500 at Colonial Relays, which puts him 5th on the GRC all-time list. Cabell overcame several obstacles before the race started, including a flat tire on the drive to the meet, and his performance bodes very well for big results to come this Spring.
WORKOUT
We're at BCC on Wednesday for our normal 7:15 start, so meet for the warmup at 6:30. BCC is on spring break, and the chances are good that the school will be closed, so plan accordingly.
I'll send the women's workout separately.
I'll see you at BCC on Wednesday.
Jerry
On an otherwise quiet weekend, we had very nice performances from Jake and Cabell. Jake won the Santa Anita 5k, which started and finished on the horse track at Santa Anita Park in California. The pace bike was replaced by a pace horse for the final stretch, and Jake was led to a stirring come from behind victory by the horse that played Seabiscuit in the movie. On a more conventional track, Cabell ran 3:59.3 for 1500 at Colonial Relays, which puts him 5th on the GRC all-time list. Cabell overcame several obstacles before the race started, including a flat tire on the drive to the meet, and his performance bodes very well for big results to come this Spring.
WORKOUT
We're at BCC on Wednesday for our normal 7:15 start, so meet for the warmup at 6:30. BCC is on spring break, and the chances are good that the school will be closed, so plan accordingly.
I'll send the women's workout separately.
I'll see you at BCC on Wednesday.
Jerry
Tuesday, March 31, 2015
Weekend Recap & Wednesday Workout - April 1
RACES
It was all about 5,000 meters this weekend, as we had several noteworthy performances at that distance in various locales. The race of the weekend was Phil's excellent 14:28.9 at Raleigh Relays, which puts him 4th on the all-time GRC list. Phil's tactics were perfect--he ran a huge negative split, and was in contention to win his heat with 800 to go. Phil is in superb shape, and with some race sharpness, he will take a real shot at the club records in the 5,000 and 10,000 later this spring. In Richmond, Cabell made his GRC track debut with a very promising 14:54.7, which is only 5 seconds off his PR. Cabell has tremendous room to grow, and we're going to see great things from him this spring, and beyond. On the other side of the country, Sean Barrett ran a very strong 15:03 on the roads in Carlsbad, CA, which was unquestionably his best race in the last year. Sean's demanding work schedule will limit his options, but he's going to put his fitness to good use on the few occasions when he can race in the coming weeks. At the Maryland Invitational, Balmer and Stewart ran 15:36.7 and 15:37.3, respectively, which is a solid PR for Stewart. Both Paul and Stewart would have run a good bit faster if not for challenging conditions, and we're going to see much more from both of them this spring. The conditions in Raleigh on Friday morning were beyond challenging, they were downright horrible, and those conditions put a damper, literally and figuratively, on Tina and Dickson's races. They both battled through the cold, wind, and rain, but there was simply no chance of running fast under those circumstances. Both Tina and Dickson will enjoy their literal and figurative day in the sun this season, and after the ordeal they endured on Friday, their inevitable 5k PRs will be that much sweeter.
WORKOUT
We're back at BCC this week for our normal 7:15 start, so meet for the warmup at 6:30. While the BCC schedule currently shows that we will be able to use the track every Wednesday in April, that could change, so be sure to pay close attention to the emails for practice times and locations.
The workout for the men will be 10 x 1000 with a 2:00 rest. This is one of those happy occasions when the needs of the track and road groups converge in such a way that the same workout is appropriate, so we'll put everyone together and go with A and B+ groups. The targets for the A group will be 2 @ 71, 2 @ 70, 2 @ 69, 2 @ 68, 2 @ 67. The targets for the B+ group will be 2 @ 74, 2 @ 73, 2 @ 72, 2 @ 71, 2 @ 70. As always, we can adjust this as needed.
I'll send the women's workout separately. I'll see you out there on Wednesday. Jerry
It was all about 5,000 meters this weekend, as we had several noteworthy performances at that distance in various locales. The race of the weekend was Phil's excellent 14:28.9 at Raleigh Relays, which puts him 4th on the all-time GRC list. Phil's tactics were perfect--he ran a huge negative split, and was in contention to win his heat with 800 to go. Phil is in superb shape, and with some race sharpness, he will take a real shot at the club records in the 5,000 and 10,000 later this spring. In Richmond, Cabell made his GRC track debut with a very promising 14:54.7, which is only 5 seconds off his PR. Cabell has tremendous room to grow, and we're going to see great things from him this spring, and beyond. On the other side of the country, Sean Barrett ran a very strong 15:03 on the roads in Carlsbad, CA, which was unquestionably his best race in the last year. Sean's demanding work schedule will limit his options, but he's going to put his fitness to good use on the few occasions when he can race in the coming weeks. At the Maryland Invitational, Balmer and Stewart ran 15:36.7 and 15:37.3, respectively, which is a solid PR for Stewart. Both Paul and Stewart would have run a good bit faster if not for challenging conditions, and we're going to see much more from both of them this spring. The conditions in Raleigh on Friday morning were beyond challenging, they were downright horrible, and those conditions put a damper, literally and figuratively, on Tina and Dickson's races. They both battled through the cold, wind, and rain, but there was simply no chance of running fast under those circumstances. Both Tina and Dickson will enjoy their literal and figurative day in the sun this season, and after the ordeal they endured on Friday, their inevitable 5k PRs will be that much sweeter.
WORKOUT
We're back at BCC this week for our normal 7:15 start, so meet for the warmup at 6:30. While the BCC schedule currently shows that we will be able to use the track every Wednesday in April, that could change, so be sure to pay close attention to the emails for practice times and locations.
The workout for the men will be 10 x 1000 with a 2:00 rest. This is one of those happy occasions when the needs of the track and road groups converge in such a way that the same workout is appropriate, so we'll put everyone together and go with A and B+ groups. The targets for the A group will be 2 @ 71, 2 @ 70, 2 @ 69, 2 @ 68, 2 @ 67. The targets for the B+ group will be 2 @ 74, 2 @ 73, 2 @ 72, 2 @ 71, 2 @ 70. As always, we can adjust this as needed.
I'll send the women's workout separately. I'll see you out there on Wednesday. Jerry
Friday, March 27, 2015
FLASH: Phil Royer runs 14:28 at Raleigh
Royer, seen here NOT running, but sleeping, ran the 4th fastest 5,000m time ever for the GRC.
DEVELOPING...
Cabell's long legs carry him to 14:54
Tuesday, March 24, 2015
Wednesday workout, March 25, at AMERICAN UNIVERSITY
RACES
We had some strong performances at 5 miles this weekend. At Van Metre, Shauneen continued her impressive return to fitness with a 29:38 on a course that is most likely long by about 100 meters. Whatever the actual race distance, Shauneen and a professional Ethiopian were separated by mere inches at the finish, with Shanuneen crossing the line in front. In their wisdom, the race officials awarded first place to the other runner based on a faster chip time, but that dubious decision does not diminish the fact that Shauneen broke the tape against very strong competition. As Shauneen continues her progress, we're going to see her running to victory on a regular basis. On the men's side, Outlaw ran a very controlled 25:45 for second, followed by Klim in 25:55 for third. Pat Kuhlmann, who is easing back into racing following his outstanding performance in the full at Houston in January, was fourth in 27:22, followed by Zak in fifth in 27:45. In Virginia Beach, Matt Rand ran a solo 25:31.
WORKOUT
We're at American University this week, and we need to get going at 6:50, so that we can finish the workout before it gets dark (for those of you who have never had the pleasure, AU has no lights, and the campus police will kick us off once it gets dark). Those taking the metro can meet up at Charlie's house and stash your stuff. Plan to meet by 6, and the procession will roll by 6:10. For those who are driving to AU, meet for the warm up at 6:05 at the gazebo on the side of the track.
I'll see you at American on Wednesday.
Jerry
We had some strong performances at 5 miles this weekend. At Van Metre, Shauneen continued her impressive return to fitness with a 29:38 on a course that is most likely long by about 100 meters. Whatever the actual race distance, Shauneen and a professional Ethiopian were separated by mere inches at the finish, with Shanuneen crossing the line in front. In their wisdom, the race officials awarded first place to the other runner based on a faster chip time, but that dubious decision does not diminish the fact that Shauneen broke the tape against very strong competition. As Shauneen continues her progress, we're going to see her running to victory on a regular basis. On the men's side, Outlaw ran a very controlled 25:45 for second, followed by Klim in 25:55 for third. Pat Kuhlmann, who is easing back into racing following his outstanding performance in the full at Houston in January, was fourth in 27:22, followed by Zak in fifth in 27:45. In Virginia Beach, Matt Rand ran a solo 25:31.
WORKOUT
We're at American University this week, and we need to get going at 6:50, so that we can finish the workout before it gets dark (for those of you who have never had the pleasure, AU has no lights, and the campus police will kick us off once it gets dark). Those taking the metro can meet up at Charlie's house and stash your stuff. Plan to meet by 6, and the procession will roll by 6:10. For those who are driving to AU, meet for the warm up at 6:05 at the gazebo on the side of the track.
I'll see you at American on Wednesday.
Jerry
Saturday, March 21, 2015
Kuhlmann honored in Runner's World
Runner's World cited our own Patrick Kuhlmann in this article as one of the best masters runners of the year for 2014. Among other notable performances last year, Kuhlmann ran 1:11:33 at the RNR DC Half Marathon and 1:12:18 in Philly. Coach Jerry has gone on record to predict that Kuhlmann will be in the top three for his age group nationally in 2015. Runner's World paints a flattering picture of the D.C. Master's running scene by ranking Philippe Rolly, Michael Wardian, and Edmund Burke among the best masters runners in the country.
Five Mile Fun
Matt Rand kicked off a rash of five mile races for the team at the TowneBank 8k in Virginia Beach, running 25:32 for seventh place.
In Ashburn, Outlaw led the way at the perennial GRC haunt, the Van Metre 5 Miler, running 25:45 and finishing second. The Red Fox finished third, 10 seconds behind him, followed by Pat Kulhman in 27:22 and Zak Miller in 27:45. Shauneen was just four seconds off the women's victory in 29:38. Jake, Zak and Shauneen combined to win the team competition and were awarded the deed to Glory Days Grille or whatever has replaced it in that shopping center, and a voucher for a more original joke because I think I've made that one a few times.
Sunday, March 15, 2015
Klim Kaptures Third at Kelly's Shamrock 5k
Today in Baltimore, Klim finished third at the Kelly's Shamrock 5k after controlling the race and setting the pace. The finish came down to the wire. Reports are that conditions were extremely breezy, and not in the overwhelmingly positive sense that most people associate with the word "breezy." Mercer and Fridge also had strong results.
3. Klim (15:19)
5. Mercer (15:33)
10. Fridge (16:28)
3. Klim (15:19)
5. Mercer (15:33)
10. Fridge (16:28)
Flash: Ban Breaks 1:11 in NYC
Breuters Wire Services
Sources in New York report that Charlie Ban ran 1:10:47 this morning in the New York Half Marathon, a PR of 9 seconds. Ban, seen above (file photo not from race), has set at least three PRs at the half marathon distance in the past two years. His success owes to the consistency of his hard training - Ban has been getting after it week after week and month after month.
Also, Emily Young PRed at the Tobacco Road half in 1:24:19.
Saturday, March 14, 2015
Blur runs 1:11 in half marathon debut
Updated results:
MEN
8. Sean O'Leary - 1:11:51
9. Paul Balmer - 1:11:59
31. Lavar Curley - 1:17:24
34. Brian Young - 1:17:51
WOMEN
12. Maura Carroll - 1:23:34
14. Teal Burrell - 1:23:57
MEN
8. Sean O'Leary - 1:11:51
9. Paul Balmer - 1:11:59
31. Lavar Curley - 1:17:24
34. Brian Young - 1:17:51
WOMEN
12. Maura Carroll - 1:23:34
14. Teal Burrell - 1:23:57
Saturday, March 7, 2015
Chelsea wins Bright Beginnings 5k
Tuesday, March 3, 2015
Wednesday Workout, March 4
RACES
Frances's 12th place finish in the 2 mile at the USATF Indoor Champions was a historic moment for GRC. Frances went toe to toe with the top names in the sport and did not back down, and I could not have been more proud of her. Frances continues to raise the bar of what is possible for a GRC athlete to achieve, and her accomplishments have not only raised the profile of GRC to the outside world, they have also helped her teammates set higher expectations for themselves. I'm really excited to see Frances continue to kick tail in the future while wearing GRC blue!
As an added bonus, the USATF schedule allowed me to attend Heps at Harvard for a few hours, where I saw Phil win the alumni mile in a solo 4:21.8, closing in sub 32, and Cecilia crush the loaded field in the 800 with a huge kick coming off the final turn. It was a memorable weekend on the indoor track and those 3 excellent performances are harbingers of great things to come.
We also had strong performances in difficult conditions at the St Paddy's Day 5k and 10k. Cabell made a promising GRC debut in 15:53. Cabell is a young runner with a major upside who will be a great addition to our track group this spring, and he will have a real chance to make our A team in cross country in the fall. Also in the 5k Fridge ran 16:08 and Shauneen continued her impressive return to fitness in 18:27 despite struggling with her footing. In the 10k Charlie led the way in 32:31, followed by Sean O in 32:50 and Breezy in 35:56. Mary Grace made a strong seasonal debut in 40:21, and she is on her way to regaining the form that made her a star at Michigan.
WORKOUT
It is highly likely we will be able to get on the track at BCC tomorrow. The track is currently clear enough to do a workout (the shoveled path is not real wide at certain points, but it's wide enough to be useable) and anything that comes down tonight should melt tomorrow, so let's plan to meet at 6:30 for the warmup, and we'll roll at 7:15. A word of caution--the stadium stairs are treacherous, so please be careful going down to the track.
I'll send the women's workout separately.
See you at BCC tomorrow.
Jerry
Frances's 12th place finish in the 2 mile at the USATF Indoor Champions was a historic moment for GRC. Frances went toe to toe with the top names in the sport and did not back down, and I could not have been more proud of her. Frances continues to raise the bar of what is possible for a GRC athlete to achieve, and her accomplishments have not only raised the profile of GRC to the outside world, they have also helped her teammates set higher expectations for themselves. I'm really excited to see Frances continue to kick tail in the future while wearing GRC blue!
As an added bonus, the USATF schedule allowed me to attend Heps at Harvard for a few hours, where I saw Phil win the alumni mile in a solo 4:21.8, closing in sub 32, and Cecilia crush the loaded field in the 800 with a huge kick coming off the final turn. It was a memorable weekend on the indoor track and those 3 excellent performances are harbingers of great things to come.
We also had strong performances in difficult conditions at the St Paddy's Day 5k and 10k. Cabell made a promising GRC debut in 15:53. Cabell is a young runner with a major upside who will be a great addition to our track group this spring, and he will have a real chance to make our A team in cross country in the fall. Also in the 5k Fridge ran 16:08 and Shauneen continued her impressive return to fitness in 18:27 despite struggling with her footing. In the 10k Charlie led the way in 32:31, followed by Sean O in 32:50 and Breezy in 35:56. Mary Grace made a strong seasonal debut in 40:21, and she is on her way to regaining the form that made her a star at Michigan.
WORKOUT
It is highly likely we will be able to get on the track at BCC tomorrow. The track is currently clear enough to do a workout (the shoveled path is not real wide at certain points, but it's wide enough to be useable) and anything that comes down tonight should melt tomorrow, so let's plan to meet at 6:30 for the warmup, and we'll roll at 7:15. A word of caution--the stadium stairs are treacherous, so please be careful going down to the track.
I'll send the women's workout separately.
See you at BCC tomorrow.
Jerry
Sunday, March 1, 2015
DEVELOPING: Sunday Results 3/1
Indoor Heps Alumni Mile
1. Phil Royer - 4:21.8 (solo from the gun, closing in 31.xx)
St. Patrick's Day 5k
2. Cabell Willis - 15:55
3. Matt Hassett - 16:10
4. Shauneen Werlinger -18:27
St. Patrick's Day 10k
3. Charlie Ban - 32:31
5. Sean O'Leary - 32:50
17. Brian Young - 35:56
9. Mary Grace Pellegrini - 40:21
USATF Indoor championships
Two Mile
11. Frances Koons 10:09.32
1. Phil Royer - 4:21.8 (solo from the gun, closing in 31.xx)
St. Patrick's Day 5k
2. Cabell Willis - 15:55
3. Matt Hassett - 16:10
4. Shauneen Werlinger -18:27
 |
| Courtesy of Pacers' Twitter Page |
St. Patrick's Day 10k
3. Charlie Ban - 32:31
5. Sean O'Leary - 32:50
17. Brian Young - 35:56
9. Mary Grace Pellegrini - 40:21
 |
| Courtesy of Pacers' Twitter Page |
USATF Indoor championships
Two Mile
11. Frances Koons 10:09.32
Saturday, February 28, 2015
Friday, February 27, 2015
Weekend Preview
Also on Sunday, Phil will race the Indoor Heps alumni mile at Harvard's indoor track, and there will be a big GRC crew in action at the Pacers St. Patrick's Day races in D.C. Shauneen, Dave O., Stewart, Fridge, and Cabell are currently slated to run the 5k, and Mary Grace, Sean O., Charlie, Zak , and Breezy are slated to run the 10k. Cabell and Zak will be racing in the GRC singlet for the first time.
Best of luck (of the Irish and otherwise) to all GRC athletes racing this weekend.
Thursday, February 26, 2015
Report: new jackets good in snowy weather
The Capital Weather Gang retweeted this photo by a Nathan Jones this morning
Coach Jerry's Recap: GRC at Princeton
While the weather precluded our team debut at the RRCA 10 Miler, the conditions were perfect indoors for individuals at Princeton. It's a special day when every race goes the way we planned it, and we were 4 for 4 on Sunday. Dickson ran a humungous 11 second PR of 8:52 in the 3000, and to put into perspective just how big a breakthrough that was, consider that Dickson is a marathoner who is not known for his leg speed, and who has not raced seriously on the track for 10 years. He decided to take a break from the long stuff on the roads and run a full track season, and to say he's thrown himself into it would be a gross understatement. Dickson ran with total commitment on Sunday, and he has set himself up to run times outdoors that would have seemed impossible two months ago. On the women's side, we had an excellent GRC debut from Chelsea, who ran 10:27 for 3000. This was Chelsea's first track race in 7 years, and her first serious race effort in almost as long, and she executed her race plan perfectly, and finished with a very hard final 200, proving that there's a lot more gas in the tank. Chelsea is going to be an outstanding addition to our track group, and she will be setting her sights on GRC top 5 times in the 1500, 3000, and 5000 this spring.The other two races that went according to plan were from Frances, who ran the mile and 3000 as a tuneup for the USATF indoor champs 2 mile on Sunday. Frances started with a very controlled 4:53 mile, and followed that with an equally controlled 9:41 3000, closing in 33 for the last 200. What impressed me most about Frances's day was not that she crushed the club record in the 3000 in what was nothing more than a workout for her, but that in both races she enthusiastically agreed to pace Division III athletes looking for NCAA qualifying times, and then spent time with both of the athletes afterwards to give them the benefit of her experience. Frances's willingness to give back to the sport on a day when she would have been fully justified in worrying only about herself showed me why she's a perfect fit for GRC. She's going to let it rip on Sunday, so be sure to watch the live broadcast (5:09 pm on NBC Sports Network) of what is sure to be a great performance.
Sunday, February 22, 2015
FLASH: GRC throwing it down at Princeton
MILE
Frances - 4:53.86, about 13 seconds ahead of second-place finisher
3000m
Frances - 9:40, a controlled victory
Chelsea - 10:26 (GRC debut)
Dickson - 8:52.7 (huge PR, was in the mix for the victory with a lap to go)
Frances - 4:53.86, about 13 seconds ahead of second-place finisher
3000m
Frances - 9:40, a controlled victory
Chelsea - 10:26 (GRC debut)
Dickson - 8:52.7 (huge PR, was in the mix for the victory with a lap to go)
Saturday, February 21, 2015
The Mobot
Fosbury's Flop. Bannister's Mile. Shorter's Gold Medal. I, for one, would put the invention of the Mobot among these seminal track & field achievements.
Tuesday, February 10, 2015
Cell Phone Field No More?
GRC SPECIAL REPORT --- The fate of the WMAL Towers Field, known affectionately in GRC circles as "Cell Phone Field," rests with the bigwigs at Cumulous Media, the owner of the property. According to local news reports, the "75-acre transmitter site in Bethesda was placed on the market earlier this week, the first step in what will likely be the area's largest redevelopment project in years."
It's estimated that the green space could accommodate upwards of 300 homes and that the property, reportedly worth "hundreds of millions," is amongst some of the most coveted residential real estate in the entire country.
Of course, the property is also a major playground for dog walkers, neighborhood children and cross country aficionados.
Sean O'Leary, GRC harrier and lifelong Bethesda resident, remarked, "I can't even begin to estimate how many times I've run around that field. It's such an ideal training resource, with a great balance of soft terrain and gently rolling hills. I don't know who is more heartbroken from this news - me or the seemingly countless number of dogs that utilize the area as a communal bathroom."
Understanding the magnitude of the situation, Coach Jerry Alexander lamented, "we may have to find other options (for workouts) in the not too distant future."
To read more about the history of this field, please visit:
http://msa.maryland.gov/megafile/msa/stagsere/se1/se5/036000/036300/036389/pdf/msa_se5_36389.pdf
UPDATE: The GRC Treasurer notes that the club's coffers lack the necessary funds to place a realistic offer on the property.
DEVELOPING...
Friday, February 6, 2015
Weekend Preview:
GRC Athletes Hit the Grass, Road, and Track
Tomorrow in the thin air of Boulder, Colorado Sean Barrett will race the USATF Cross Country Championships as a member of the Marine Corps team. Sean, a cross country ace who has twice qualified for and competed in the World Military Cross Country Championships, has battled through injuries recently but is getting back into shape. According to Coach Jerry, "Sean is not expecting miracles on Saturday but he certainly will give it his absolute best effort, as he does every time he races." In advance of tomorrow's race, running legend Kenny Moore wrote an article on cross country racing that not only features a picture of Frances competing in the GRC blue and white, but will probably get you pumped to run some cross country next fall if you read it. Check it out here.Much closer to home, GRC will have a big crew at Sunday's Love the Run You're With 5k on the Arlington roads. Sara, Shauneen, Kevin, Jake, Kyle, Charlie, and Sean O'Leary will all race. It will be Shauneen's first time racing in the GRC jersey, and Coach Jerry had this to say about her debut: "Shauneen is Division III royalty, having won 4 NCAA titles at Amherst, including the amazing steeple, 5k, 10k triple outdoors in 2007. Her expectations for Sunday are modest, as she gave birth to her daughter in November, but as she returns to full fitness, she will be a major contributor to our women's team."
Last but not least, Wiggy, Dickson, and Stewart will race the mile on the indoor track at the Prince George's Sportsplex this Sunday. It will be Stewart's first track race for GRC, and all three athletes will be aiming for high places and fast early-season times.
Tuesday, February 3, 2015
Wednesday workout, February 4
RACES
Congratulations to Frances for her club record 10:06.2 2 mile at the Armory Invitational, which qualifies her for the USATF indoor championship in Boston on March 1. Frances's goal going into the meet was to get a nationals qualifier, and what seemed like a sure thing at the beginning of the week became an epic struggle when the head cold she had been fighting off took a turn for the worse on Friday. Despite being far from 100 percent, Frances got after it against a national caliber field, and even with severe difficulty breathing during the second mile, she fought to the finish and got her qualifier. With the mission accomplished, Frances will take some time to get healthy, and then it's back to work as she gets ready to roll at Nationals. Well done!
WORKOUT
We caught a break on the weather and not only will the track be clear on Wednesday, it should be relatively warm, so don't miss the fun. We'll get going at 7:15 as normal, so meet for the warmup at 6:30.
Looking ahead, we will have practice on the track Saturday for those of you who are not racing on Sunday.
I'll send the women's workout separately.
See you Wednesday at BCC.
Jerry
Congratulations to Frances for her club record 10:06.2 2 mile at the Armory Invitational, which qualifies her for the USATF indoor championship in Boston on March 1. Frances's goal going into the meet was to get a nationals qualifier, and what seemed like a sure thing at the beginning of the week became an epic struggle when the head cold she had been fighting off took a turn for the worse on Friday. Despite being far from 100 percent, Frances got after it against a national caliber field, and even with severe difficulty breathing during the second mile, she fought to the finish and got her qualifier. With the mission accomplished, Frances will take some time to get healthy, and then it's back to work as she gets ready to roll at Nationals. Well done!
WORKOUT
We caught a break on the weather and not only will the track be clear on Wednesday, it should be relatively warm, so don't miss the fun. We'll get going at 7:15 as normal, so meet for the warmup at 6:30.
Looking ahead, we will have practice on the track Saturday for those of you who are not racing on Sunday.
I'll send the women's workout separately.
See you Wednesday at BCC.
Jerry
Sunday, February 1, 2015
NEWSFLASH: Frances Qualifies for USATF Indoor Track and Field Championships!
Yesterday at the Armory, Frances ran 10:06.2 in the Two Mile Run to punch her ticket to the USATF Indoor Track and Field Championships in Boston later this winter, despite fighting a head cold all week and having trouble breathing before the race.She was through the mile in 4:56 and ran solo the second half of the race, before throwing down a strong last lap to hit the qualifying standard. Here's Coach Jerry's take on Frances' achievement: "Frances proved her toughness once again by achieving her goal of qualifying for nationals under very difficult circumstances. At full strength and with four weeks of training under her belt, she will be ready to make some noise at nationals."
Friday, January 30, 2015
Weekend Preview:
Koons to Race Two Mile at Armory Track Invitational
On the heels of her stellar showing at the Great Edinburgh Cross Country Run, Frances will contest the Two Mile Run at the Armory Track Invitational in New York this Saturday. She'll be up against a high quality field, and will be aiming to qualify for the USATF Indoor Track and Field Championships by hitting the 10:07.00 qualifying standard. Her race is at 4:48pm and will be televised live on NBC Sports Network, so tune in and support her from afar if you can. Here's the word from Coach Jerry:"When I told Frances that there was a meet at the Armory on January 30 that I thought she could run, she was under the impression that it was an all-comers meet where she could make a low key return to indoors. The field is a tad better than an all-comers meet, but our miscommunication will work to her advantage, as she's fit and ready to take a shot at a qualifying time for nationals."
Good luck Frances!
Tuesday, January 27, 2015
Wednesday workout, January 28
RACES
Congratulations to Beth for her second place finish in the Miami half marathon in 1:22:28. Beth had Olympic Trials qualification written all over her when she ran 1:17 in Houston last January, but her ascent to greatness was interrupted by a serious injury in the spring. Beth is now fully healthy and she is rapidly making up for lost time, and if I were a betting man, I would go all in on her joining Teal on the starting line at the Trials next February.
WORKOUT
Being the eternal optimist, I am holding out hope that we will be able to get on the track on Wednesday. If we can't safely use the track, we can make our joyful return to the tunnel. I have something in mind for that scenario, which I will make known in the event we have to avail ourselves of that less than ideal but viable option.
Either way, we'll roll at 7:15, so meet for the warmup at 6:30. I'll do a recon on Wednesday morning, and if it's clear at that point one way or the other, I'll let you know. If it's a close call, we can make a game time decision.
I'll send the women's workout separately.
See you Wednesday.
Jerry
Congratulations to Beth for her second place finish in the Miami half marathon in 1:22:28. Beth had Olympic Trials qualification written all over her when she ran 1:17 in Houston last January, but her ascent to greatness was interrupted by a serious injury in the spring. Beth is now fully healthy and she is rapidly making up for lost time, and if I were a betting man, I would go all in on her joining Teal on the starting line at the Trials next February.
WORKOUT
Being the eternal optimist, I am holding out hope that we will be able to get on the track on Wednesday. If we can't safely use the track, we can make our joyful return to the tunnel. I have something in mind for that scenario, which I will make known in the event we have to avail ourselves of that less than ideal but viable option.
Either way, we'll roll at 7:15, so meet for the warmup at 6:30. I'll do a recon on Wednesday morning, and if it's clear at that point one way or the other, I'll let you know. If it's a close call, we can make a game time decision.
I'll send the women's workout separately.
See you Wednesday.
Jerry
Sunday, January 25, 2015
Young Earns Spot on Podium in Miami
Breuters Wire Services --
Elizabeth Young took her talents to South Beach this weekend and finished second in the Miami Half Marathon with a time of 1:22:28. Although conditions were a touch on the humid side, she enjoyed the course and the race.
Elizabeth Young took her talents to South Beach this weekend and finished second in the Miami Half Marathon with a time of 1:22:28. Although conditions were a touch on the humid side, she enjoyed the course and the race.
(photo credit Rishi Bagel)
Young had good things to say about the race and the generosity of its organizers, who provided accommodations at a local hotel. Although Beth had trouble communicating with her Ethiopian roommate, it it did not take fluency in Amharic to understand the import of the words "2:32" and "marathon." Said Coach Jerry Alexander, "Beth was in great shape last year before an injury to her plantar and she's more motivated than ever to take the next step in her progression to a true national class marathoner. Today was the first step on her journey and I am confident that journey will take her to the Olympic Trials."
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