Sunday Run

Below is a map/location for Sunday's long run. We'll depart at 9:30am. I believe the distance will be 18...others may go longer. Click on the "B" below to get directions.


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Day before Race

Just for my novice interests. What do you guys do the day before you race...ie, did you/will you run today and how far since your racing tomorrow morning?

SAT NIGHT

I am not sure what people have going on post race eve(sat). However, I have spoken with Allen Carr, who is looking for love in all of the wrong places:) Sorry Allen, but its true. Anyway, Allen along with myself and Michelle Sikes(who is visiting from WF) want to party.

Location will be either Adams Morgan or U St. Area. Others can and should come and join the fray.

More details later.

EVERYONE NEEDS TO BRING $10

to the race.

RACE ON SAT

Are all on the list racing for certain, this weekend? I am making final roster now. Klim is the only ? due to knee trouble. Others? let me know asap.

Also, there was a last minute glitch with the fee. Instead of getting in comped, we might get a 70% discount and have to pay $10. Not 100% sure yet. Will let ya know soon.

Also, Jake made a good suggestion which is, lets meet-up(Allen, thats your phrase man) as a group for a pre-race bonding session/warm-up. I plan on getting to the packet pickup at 7:45am. I suggest we meet at the pickup spot at 8:am and then head out for a 1 or 2 mile easy warm-up.

At this point, we have an army of a team racing, so the mere sight of us might be enough to disable the competition.

CHILL OUT

Speaking from experience on the injury front, I can only re-emphasize the CHILL term. Unless you are Michael Wardian, you will break from the running addiction. I have seen the best runners in the area die off one by one due to injury. They peak in their late 20s and then, boom, something happens, and by their early 30's they are a mere shadow of their former selves. There is always the exception such as Hage, Moeser, Rolly, etc. but these are by far, the few and lucky.

Jake and Reaves and others are running great. However, some are putting in miles similar to what the pros do. Unless I am missing something, very few of you if any really take time to do the body maintenance thing such as go to massages and Yoga and all the things you might think are lame or not important, you do not have time to do, etc.

All of the pros who put in the megga miles and train hard do lots of the maintenance to keep the blood flowing and the muscles limber.

Think of your bodies as being really expensive cars(the best). They need to be oiled, tuned and pampered to run smoothly.

Knee Pain

Speaking of injuries, I am hoping someone who reads the blog might be able to help me...

My knee pain is on the inside of the top "ball" of my left knee. I felt it 2 Fridays ago while walking around after my run and I can't seem to place how/when it started...but it wasn't something that happened (at least that I felt) while running. I ran over the last two weekends fine but last Monday morning, when I woke up, my leg was stiff. I tried to run, but decided it was best to take the day off. I iced and Advil-ed. Last Tuesday the knee felt better and it warmed up quickly...it was a little worse on Wednesday morning and about the same Thursday. Fast forward almost a week later and I still have the pain...not worse nor better. It warms/loosens up after 30 minutes and I can still push hard, but my guess is that I don't want to aggravate it. I've been icing 2x a day and using heat pre-run. The pain is more severe in the morning when I wake up (no movement for 8 hours?). It almost feels like I banged my knee against something and bruised it...and I don't think that happened. If I lift my leg up and down (bending at the knee) there is sometimes a slight pop.

Again, I can run, but it can be a bit distracting. Any thoughts on what it might be or what I can do - someone on this list has to have had this pain before.? I seem to notice more today (Tues) and I will likely take two cautionary days off and see how it feels come Friday, but I invite feedback in the comments below. Thanks in advance.

HAMSTRING

Joe, in reference to the injury you have. My only piece of wisdom is avoid the shots. In the short term they may help but long term it could hurt. Cortisone is like advanced Advil but it can really kill cartilage and other tissue. I have had a bad hamstring in my right leg for over 14 months. I can run but the muscle is always being yanked back. leg cannot fully extend. Anyway, i have been doing ultra sound and getting active isolated stretching for 4 weeks and it is much better. The doc I go to treats some of the best runners around. He was a great runner in his day and knows the life of a nutty runner. If you want his name and contact, shoot me an e-mail. max.lockwood@gmail.com

It has been awhile since i have posted on the blog or even been on the blog for that matter. two weeks prior to the club XC championships I tweaked my hamstring during a fartlek type workout at S. Germantown Rec park in the grass fields. I hit a low spot and immediately felt some pain. With ice, Advil and my absent-minded self, i felt that i could take it easy on the fast paced running and be ok. I had a grade 3 injury during my soph year that took me out almost an entire year of running.... so i didn't think it was anything more than a slight pull. a few days before club champs, I came down ill and decided to rest my hamstring at the same time, as I along with some running buddies of mine noticed a slight limp in my gait. When i came back to run I felt good for a week at 45-50 miles. The following week was the complete opposite... The back of my leg flarred up and it hurt to just walk on it. I couldn't run up hills without pain. I decided to finally call up an orthopedic. They sent me for xray/MRI and found that I had a Grade 2 hamstring injury (partial tear to the upper orgin of the muscle where it attaches to the connective tissue of the pelvic bone). I am in my 4th week of PT and it is getting better. I have had cortozone combined with electrode pad therapy to try and break up scar tissue and decrease inflammation. It is a strange injury because all you can do is treat it with rest, ice and therapy. I can walk on it with no problem ( i am on my feet all day teaching). I just can't squat down without some pain and i can't push off the ground and curl my hamstring (the kick back portion of the running stride). I am finally able to stretch quite a bit and I began eliptical training (boringly low resistance). In 2 weeks I will be cleared to begin running 2 miles 3-4 times a week. I have been in the pool doing laps with just my upper body and placing a float in between my ankles... so i haven't lost a whole lot of cardio fitness...

Bottom line, I really miss running... I was at a low point prior to this set back where running was becoming a chore... I almost feel that this injury was a gift of regeneration. My core strength and muscular strength/endurance have been strengthened more than ever before due to concentrating my energy into this neglected part of my fitness from before.

I am looking forward to hit the canal path again with all of, the old anglers inn runs with jake, christiam and Jason were one of my favorite sites to run. Obviously toeing the starting line of a race is what I really want... I am going to be smart and take my time coming back... I have broad street 10miler in the back of my mind for may... we will have to see my progress...

From looking at the previous blog postings... I see a lot of you are really putting the hammer down. I think it is awesome that many of you have been running together. The miles you are putting in are consistent and the quality days look like they will really pay off for the marathon. Keep up the good work... I hope to come out and meet the members i have not met yet... possibly run part of one of your long runs with some of you, just to get out in 4 weeks or so.

TAKE IT EASY

As mentioned below, the run yesterday was great. Incredible group and intense run.

My only advice is to take it real easy after a run like that. Even if you feel good. Take some time off and let the micro tears in the muscles heal. Protein and blood flow and lots of raw veggies will assist in this effort. Massage therapy and a yoga class, maybe?

Case in point. After the run, Murphy dropped me off at my gym downtown. I did some stretching and some sets of free weights(light weight and high repitition). Felt fine.

Walked a bit and stayed standing for several more hrs. Around 3:30, i felt my heel just kind of fall apart. It got real inflamed and then sore to the point I had to cab it home.

Got home and stuck the foot in an ice bucket for an hr. It was like putting a burning ember into some cold water. Totally bizar. Anyway, eventually the fire was extinguished and it seems to be fine now.

Lesson is_______Should have gone home after the hard workout and soaked in a tub of ice and then rested the wheels.

On a side note, the run yesterday tells me that Jake, Chris, Jason and big Reaves should all run 2:30 or under for the marathon. I am certainly not there yet and might not get there as I am fearful about putting in the necessary effort to take that next step. Will see.

Enjoy the beginning of the week. Vote with your hearts and not conventional thinking.

Canal Workout

We had a solid workout today rolling down along the Canal from mile marker 27 to mile marker 12...15 miles total. I checked that site I told everyone about and have listed that guy's mileage numbers below in parenthesis. You can see it for yourself here - http://www.rundc.com/Trails/DC/C&OTowpath.html

Allen, Dwyer, Bain, Reaves, Max, Murphy, Matias, Dylan and Me met for the w/o. The goal was to run 4 x 2-mile at 5:35 - 5:40 miles...or 11:10-11:20. We warmed up for a mile + and started the workout at mile 26 on the towpath. We split into 2 big packs; Matias, Me, Dwyer, Allen and Reaves were in the first and the rest were just a few steps behind. We regrouped after each rep. Below are our rough splits (from the first pack). Note - some have argued the towpath is 4 sec slow per mile, but we had a tail wind and I would argue it is slightly downhill. Overall I would say our times were fairly accurate.

26 to 24 (1.97) =10:53

24 to 23 = rest

23 to 21 (1.97) = 10:40...From 23 to 22 we ran 5:01...I checked the site and this is actually .95 miles...or a 5:16 mile...so still fairly quick. 5:16 "feels" right, no?

21 to 20 = rest

20 to 18 (1.99) = 10:59. We tried to get this rep back under control

18 to 17 = rest

17 to 15 (2.01) = 10:50. We ran 5:25 and 5:25 even

15 to 14 = rest

Bain, Me, Dwyer and Reaves ran a 5th rep and finished four abreast in our quickest deuce of the day...

14 to 12 (1.95) = 10:25...the first mile is 1.11 and the second is .84

2+ mile cooldown

I clocked a 53:49 effort for 10 miles...excluding rest miles. The total mileage was 17+. Overall it was a great workout and even better that so many people were "in the mix".

I encourage others to post their report, splits, how they felt, which rep was easiest/hardest etc.

Kliminator at Cherry Blossom?

Found this on the Pacers website. I believe it was from Cherry Blossom last year, you can see Klim's nemesis lingering behind waiting to unleash his menacing mid-distance guy speed.

Brian Baillie (#229) ran at Haverford, same college Jason Dwyer attended. Bert Rodriguez (pictured behind Kliminator), who attended the Naval Academy, and Baillie both run for Pacers.

May be Luke Merkel's bike in the background, I think the Kliminator PR'ed in the 10 mile that day.

TWO RACES

I am doing some local DC roadrunners race this sat in Bluemont Park in Arlington. Its a 12k and I will use it strictly as a tempo since I have not done one this week. Probably 6 minute pace at most.

I know next week many of you are doing the GW1oK against the vaunted Pacers. Susannah suggested that she, myself and one other run the Georgewashington marathon relay race the next day. If I did this I would skip the 10k. In any case, Jim Hage and Luke Merkel's parents have the record of 2:36, that dates back to 1989. I think each person needs to run about a 5;55 mile over 9 miles to get best their mark. This is very feasable. In any case, if someone out there is interested, this is a chance to make history.

ALSO...........

You guys and gals who want to make this thing work, please send forth your ideas and such. This is not dictatorship or a Jake or Max or whoever, thing. We are just trying to keep this running group going and get a little support/love along the way.

There is lots of talent and drive here so lets not let it go by the wayside is my motto.

Since this is a hobby for most if not all of the folks here, lets put it in perspective as such. In other words, have a club/team that supports quality running for the working joe runner. What type of infrastructure and such needed to make this happen is developing.

Peace out

THEMES GOALS AND OBJECTIVES

Hi,

Upon some brainstorming with folks about the team/club concept, one piece of criteria that needs to be met for being part of this outfit is to provide me with a one page outline of your goals and subsequent plan of attack to meet them. I will compile in a MS Word document and send back out to everyone for reference and pleasant reading.

EXAMPLE

Jake Klim sent me a nice and sweet synopsis of his current training plan and what he hopes to achieve in the upcoming year. He lists training and times he wants to meet per distance.

He also provides a nice paragraph explaining what he wants to do with the team/club, why he values it, the role he wants to play, etc. If you need an example to follow, you might have him send you his plan.

CONTEXT

Jake, myself and others have been trying to figure out a way to bring a fun and loose structure to this club/team that addresses the vast array of talent, age groups, and goals across the big group that we have.

So far we have come up with two items that we think are a must for being part of the crew. As you know, one is attendance and two, is having all who are serious, provide a written goal that, upon completion and submission, you will be held accountable for.

RATIONALE

No, we will not come to your house in the middle of the night and do you bodily harm if you do not live up to the standards you have set yourself. The Goals you lay out provide you and the team with something concrete to live up to. Your team-mates will also have access to this and can provide support and guidance towards meeting these goals.

WHATS IN IT FOR YOU

Of course there is the group support and friendship, improved running, etc. piece but yes, there will also be prizes to be had.

To be honest, I am not sure exactly what they will be and for what type of performance, but yes, for those that work hard, show up, improve and yes, provide some love, rewards in the form of shoes, race entries, gear and more will be provided. We are working on establishing the standards that must be achieved in order to get rewarded.

SUMMARY

I hope this makes sense and people are cool with the PROVDING YOUR GOALS to me request.


If you are down with this, e-mail them to mailto:toMax.Lockwood@Gmail.com

please do so within the next 3 days.



PEACE OUT

Marathon Buildup

I need help setting up a schedule to follow in preparation for Boston. I've broken it down into an 18 week calendar...starting just after XC Club Nationals in early December. I am currently on week 8 and have averaged 70 mile weeks for the past 7 weeks (that includes two 50+ mile "junk" weeks I did when I went skiing). I feel fairly comfortable at 75 mpw and plan to "up it" soon with doubles.

My typical week - 10 miles every weekday morning (sometimes 9), 10 on Saturday and 15-20 on Sunday = 75mpw. My simple plan is to start increasing some of my morning 10s to 12 and then start doubling up and adding mileage that way. I'd like to peak at 100 or just over and would like to plateau btwn 95-100.

My big question is how many weeks should I try and hold this plateau and how far back from "Marathon Monday" should this be? I feel very strong and feel like I will be very ready. The long runs feel quite easy compared with those I did last year.

FYI - week 18 is the week (M - Su) before the marathon. Week 19 would start on race day.

Thanks for any assistance you can provide.

ANKLE WOES

I WOKE UP ON SUN AND MY ANKLE WAS THE SIZE OF A GIANT BALOON. HUGE AND PUFFY AND WICKED TENDER TO TOUCH. ANYWAY, I SUBMERGED IT IN ICE AND PRAYED TO THE GODS AND IT SEEMS TO BE DOING BETTER. HOWEVER, I ALMOST BROKE/TWEAKED IT AGAIN LAST NIGHT WHEN I KICKED THE GUY NEXT TO ME AFTER MANNING THROUGH THE FINAL TD. PATS AND HISTORY ARE ALL FOR NAUGHT. BRADY RULES AND THE PATS WILL BE BACK.

PEACE OUT

Weekend Roundup

Jason Dwyer, seen here winning the Nobel Peace Prize in 1989, ran a 15:27 at the Haverford Indoor Meet on Saturday. Unfortunately the race wasn't as competitive as last year and he ended up leading the race for 2 miles. Nonetheless a solid effort!

Anyone else race?

Max, Reaves, Bain and I met rival PACERS Bert and Steve Crane at a nice blue stone path on Saturday morning. The trail was as wide as the Canal towpath and meandered around Buddy Attick Pond near College Park. The loop was 2,040m...or just over 1.25 miles. Bert, Crane and I ran 5:20 pace for 4 laps ...actually Crane kept the pace up for a 5th lap (6.4miles). Reaves, Bain and Max followed. Max busted up his ankle somehow on this flat path. We ran a total of 11.5.

On Sunday, Reaves & Bain met again and headed down the Greenway Trail towards Derwood. Melissa and Nate Timm ran together just a bit behind. The Greenway Trail rolls up and down along the Seneca Creek all the way from the Potomac to the Patuxent. We went up and down muddy paths, over brooks, through giant fields until we reached Black Rock Mill in Darnestown...wherever that is. We turned around and cruised at a solid, yet comfortable, clip back to Riley's Lock and then turned left on River Road and hammered up a long hill a la Boston's "Heartbreak" and in doing so passed some a few guys on bikes. We whisked (running out of words here) down to Violettes Lock Road and pushed the last steep hill on our route then eased home along the Canal Towpath. A solid run that brought us through trails, roads and towpaths. 18 miles in total.

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UPDATE: Next SUNDAY is the planned Sycamore Landing Rd to Old Anglers Inn run. We'll be running 2 miles on, 1 mile off for 12 miles at a little faster than marathon pace.

PHOTOS

I need some photos of runners(you and me and others you know), running with each other. I need these for an article I am writing about the group/team/ running.

this is your chance to be famous.

TWO ITEMS

ONE:

WHERE IS LITTLE MUNRO AND MIGHTY MATIAS?

Scott, do not tell me that the life of Actuary science is so encompassing that all you do is work, drink beer and watch re-runs of the Steeler's glory years?

Matias, come back to running. The tri stuff is, well, um, ya know...........

TWO:

Though there are no by-laws or rules and regs for this club/team we are playing with, the absolute must, in order to get some goodies out of the deal, which, includes free entries into races, is that YOU MUST show up to at least 80% of the group runs or one per week. This can weekend or weekday workouts. Its more about team spirit and developing a cohesive and responsive group than simply being a speed demon and showing up once and a while to race for us. There is always the exception such as for injury or personal matters of utmost importance. Other than that, regular face time counts for much.

The context for this message is that I have received lots of requests to get into races for free, etc. This is fine. However, there needs to be some bar set for this. Simple and reasonable request is to show up to the group runs, strive to get stronger and be a positive force.