8k race on Sunday in Fairfax

I can't race saturday, but this one on sunday looks good. There is prize money for the top 3 and only 20 bucks to register. There is also a team competition. I'll be there.

http://www.runwashington.com/other/starkid8kinfo.html

Tempo Run Wed

I plan on getting in a 10 mile tempo run on Wed. leave from the store at 6 (so it doesn't get too dark) I would like to hit descending times, starting around 6:10 and bottoming at 5:30. (maybe something like 6:10, 6:00, 6:00, 5:55, 5:50, 5:50, 5:50, 5:45, 5:40, 5:30)

Weekend Roundup

How did your races go?

My report is below in comments...

Who is that guy in the middle?

FLASH - MATIAS 9:49:04!!

Ford Ironman World Championship
Kona, Hawaii

Date:
2007-10-13

Distance:
2.4 mi. swim • 112 mi. bike • 26.2 mi. run

TOTAL SWIM	2.4 mi. (1:01:54)	1:37/100m	371
FIRST BIKE SEGMENT	5 mi. (1:18:24)	20.88 mph
SECOND BIKE SEGMENT	28 mi. (2:25:07)	20.68 mph
THIRD BIKE SEGMENT	59 mi. (3:56:05)	20.45 mph
FOURTH BIKE SEGMENT	88 mi. (5:14:01)	22.33 mph
FINAL BIKE SEGMENT	112 mi. (6:19:42)	21.92 mph
TOTAL BIKE	112 mi. (5:15:40)	21.29 mph	255
FIRST RUN SEGMENT	5.2 mi. (7:01:27)	7:30/mile
SECOND RUN SEGMENT	17.6 mi. (8:38:10)	7:47/mile
RUN FINISH	26.2 mi. (9:49:04)	8:14/mile
TOTAL RUN	26.2 mi. (3:26:37)	7:53/mile	208

WHERE IS EVERYONE RACING?

I think Klim is going up Baltimore way. Carr, Dwyer, Melissa? You all are sort of like Knights of the Roundtable out for Holy Grail. Good luck!

BTW____Allan, unlike Mighty Munro, who is too lazy to meet his potential, you look like you are rounding into form. Go for it! Sorry Scott, you get a blast for going through the motions with the weekly massages and such but not putting the throttle into full gear. I know, fighting words but it makes life interesting.

Later,

________M

TRIALS AND NYC MARATHON

WHO's GOING? I KNOW I AM. I AM BETTING KHALID KANNOUCHI MAKES DARING COMEBACK AND WINS THE TRIALS. AS FOR LOCAL STARS, I AM GOING WITH WARDIAN RUNNING 2:17ISH______________M

My first foray into posting on this blog...

Hey! Hope you're all enjoying what feels like it may be the first true Fall-ish day here...

Just wondering if anyone is interested in meeting to run on Saturday morning?

Go Tribe!!!
Michelle

Shoes....

Just heard this on the news...interesting.

www.webmd.com/fitness-exercise/news/20071010/running-shoes-dont-pay-more

Iron Man

Good luck, Matias! We're all rooting for you.

ITS A BATTLEFIELD OUT THERE

I suppose nobody ever said Running was supposed to be fun or easy. Just make reference to Wilson's overly stated comments about "RUNNING NOT BEING A JOKE AND THAT IT IS VERY SERIOUS BUSINESS" I know we all used to make fun of this but it is clear there is merit in it.

Jake and Dave, your assignment is to take Laura and Melissa on much deserved vacations somewhere where running is not allowed. Massages, Scuba diving and good tropical drinks, only:(


Also, did anyone notice that super marathoner Dane ran Steamtown in 2:58! thats great---Good job Dane.

As for the Chicago Women's finish, why didn't anyone tell the leader to huff it with a 1/4 mile to go? Thats totally bizarre______M

workout on wed morning, if any are interested meet 7:30 at the store.

I plan on racing somewhere this weekend, but would like to try something like:

mile: 5:00
mile 4:45
8 x 400 @ 66-68.

marathon reports:

Steamtown. At mile 8, melissa was tied for 1st at around 6:05 pace (that's sub 2:40!). By the half Steve Crane was in the lead. My info is from jake at the race site.

In chicago, from the live update: Laura K Turner, 00:58:59 (net) @ 15K. Pace 6:19. Predicted 02:45:36. By The LaSalle Bank Chicago Marathon. The pace is rather slow with the leaders. The men went through 9 miles at 5:05, the women at 5:50 pace. I have a report that it is already 76 degrees in the shade.

Sunday run

Let's meet in Rock Creek Park at the MD/DC line for an easy long run at 10am. So far we have Peter, myself, and Eric Rodkin.
See you then.

Saturday Run

Any interest in running on Saturday morning? I can meet at the Md/DC line of RCP or GRC.

9am start time is preferred.

Any takers?

Darrell General runs Chicago

Most of you might not know of Darrell General, but when I cam to DC he was the best runner around. He has won the Army 10miler 3 times and marine corps marathon twice.

There was a great piece in the Washington Times about his attempt this weekend at Chicago, at qualifying for a 6th olympic trials. He is in his early 40s and this is not an easy thing to do.

He is a true running WARRIOR, as I like to put it. He juggles a bunch of jobs, has a family, wears knee pads, runs in the middle of the night and all for the love of running.

talk about grit and determination_______Good luck all and run well

Good Luck Sports Quiz

Task: Title the picture on the left using the words "Laura Turner" and "Chicago". Can you guess the link?

Big weekend, I'm not even running but already getting excited. Kick ass $teve Money and Melissa Tanner.

workout recap:

Ben, for the "little shape" that he's in, crushed it today:

mile: 5:10 (2:56 recovery)
400: 69 (1:33 rec.)
400: 69 (1:52 rec.)
Mile: 5:00 (3:05 rec)
400: 69 (1:32 rec.)
400: 70 (2:06 rec)
mile: 4:46 for Ben. I pulled up with a stomach glitch- ran @1200 at 5:00 pace. (rec-2:58)
400: 68 (1:48 rec)
400: 61 for Ben, 66 for me.

Not the best workout for me, but not too disappointed. Was up late studying for a test and had some stomach issues.

Veteran's Day 10K

Let's put together a team for this. Who is in?

Form a team of up to ten runners and compete in the Open Co-Ed category. The first five runners score with at least one man and one woman in the first five. Teams are strongly encouraged to send entry forms together. A team list will be posted, as well as a list of registered runners, as the entries come in. The top team will be awarded a distinctive trophy, with replicas awarded to the scoring members of the team.

Cash prizes will be awarded to the top ten male and female finishers in the 10K:

1st: $500

2nd: $200

3rd: $160

4th: $130

5th: $110

6th: $100

7th: $ 90

8th: $ 80

9th: $ 70

10th: $60

This Weekends Marathoners

Heres wishing good luck and speed for this weekends marathoners. Melissa Tanner at Steamtown and Steve Money in Chicago. May the weather be great and the wind at your back.....

HILLS

I need to do some hills. I would like to do some in G-town on LOVERS LANE on WED OR THURS. LOOKING TO DO 20 sets of up and down. ALL ABILITIES, SKILLS AND SUCH ARE WELCOME. SOMETIME BETWEEN 5-6:15 works. Please let me know in advance if interested.

Ran 32 miles this past weekend. Legs are tired and hamstring is tight but overall, ok. I went to see the PT at the store yesterday and it was very helpful. Thanks Ben for setting that up________________M