Monday, September 14, 2009

Wednesday Workout


Dickson and I were planning to run 3 miles on the track or on the CCT at half marathon pace. There was some talk about others joining in on this workout and then hitting some 400s afterwards. Anyone interested? I am leaving work at 5:45. Metro-pending, I should be at B-CC at 6:30pm. If not, commence the warm-up without me and I'll warm-up on the track.

Track Workout

For the Wednesday night B-CC workout crew, it looks like the track will be closed off to us again this week as there will be field hockey on the field. Tuesday and Thursday are also both no good (soccer). Anyone know a good alternative? Landon is nearby on Wilson (here), but I don't know if we can get on the track. (Klim, you've worked out there before, haven't you?) It looks like all of their athletic events should be done by 6:30. Or we could run on the CCT again, since several of us are going to do 3 miles at 1/2 marathon pace. My vote is to keep it on a track if possible.

Saturday, September 12, 2009

TIME CHANGE: 8:30am at THE LINE

FLASH: Dusen tops Smits at McGrath 5k


BALTIMORE, Maryland
Karl Dusen ran away from Kyle Smits in the last 600m to win the first annual Ryan McGrath Invite.
15:06 - Dusen
15:14 - Smits
15:35 - Mike Smith
15:52 - Ben Ingram
Jeff Gaudette dropped out per calf pain
Splits - 4:49, 9:40


REPORT FROM RACE DIRECTOR McGRATH (reprinted withOUT permission):

In heat #1, Barf took things out and led a small group composed of Mellow Mike, Kristen Till and Eileen. They came through 4 laps in roughly 5:43 it looked like, which is definitely a quick pace. Ultimately Eileen and Kristen opened a gap and came through 3200 in 11:33. With Kristen in hot pursuit, Eileen just kept burning up the track and crossed the line in 18:08 with Kristen at 18:18. Mellow came through in 18:51 and then Diane was 3rd lady to cross the line at 19:12 (a post-collegiate PR!). Alex made a return to running for this special occasion, running 19:39, and Barf faded but got under 20 (19:55). Lisa and Lauren ran close together for most of the race, finishing in superb times of 20:15 and 20:34. Chrissie and Claire were both out enjoying the Saturday chill run, going 22:02 and 22:09, and then Alix Ruth with a 30 second all-time PR came through at 23:49.

Heat #2 was pretty stacked. The collective resumes of the field boast quite a few sub 30min 10k guys, some 2:20 marathons - basically a pretty awesome group. The race was on from the start with a pack of 5 (Karl Dusen, Kyle Smits, Mike Smith, Jeff Gaudette and Ben) leading the charge. After a fairly relaxed 74 second first quarter the speed increased and the leaders split the 1600 somewhere between 4:48 and 4:50. Jeff, winner of last week's KOC 10k, was having trouble with his calf and made the wise decision to drop out. This left Kyle and Karl on the front, switching the lead and coming through 3200 in 9:40. Not far behind, Ben and Mike were doing battle. With a little over a lap to go, Karl put a little gap between himself and Kyle to solo to victory in the impressive time of 15:06. Kyle was 2nd in 15:14 and Mike gritted it out for 3rd in 15:35. Ben held on for 4th at 15:52. 4 people under 16 is a pretty sweet day.

Jake had the unenviable task of running a solo 16:41 effort, which, given his new workload, is quite impressive. Joel Brusewitz managed to get under 17 (16:57) with a great last lap, and Jeff Rumbaugh was next through in 17:48. John Blatz ran 18:14. He pointed out to me that normally he would place top 5 in races around here with that kind of time, but it's good to be reminded sometimes. Final finisher in this heat was Tank at what I've got as an unofficial 21:5x.

Awards will be sent out to top 3 finishers and I'll try and do that this week as I continue couching it up in NJ.

Many thanks to my dad, who drove me down here last night (and we were back in the car right after the race).

Next year hopefully we can call it the RM Classic as I will try to be out there running myself.

Friday, September 11, 2009

FINAL MARINE CORPS MARATHON

SQUAD AS OF TODAY

so far I have the following

Dirk
Chris
Nate
Nate's girlfriend(name escapes me)
the new kid BILL
Maybe me
this kid Brandon who works for the store
Will Knox(hired gun)


I need two more. i have a few entries through the store team. Bain, mighty Sam, interested?

Max

Thursday, September 10, 2009

Sunday Run - The Line?

Anyone interested? We could mix up the route like last time (ie - not Zoo Loop). I know JARRIN wants (needs?) to run 18 and he is bringing someone new to the group.

I'll also be at the Gtown Store on Saturday.

Tuesday, September 8, 2009

Track Workout

Any thoughts on emphasis of workout tomorrow night? I am good with speed, strength or both. Some ideas I will throw out.
1. 4 sets of 600, 400, 200. 200 rest b/w reps (400 b/w sets)

2. 16 x 400 (4 sets of 4) getting quicker each set.
100-200 rest b/w reps (400 b/w sets)
3. 2 mile tempo (400 rest),
400 (200 rest)
400 (200 rest)
600 (200 rest)
600 (200 rest)
400 (200 rest)
200


Let me know what you all are planning... I am flexible. Just happy to have people to train with

Joe

Monday, September 7, 2009

But Taking Time Off Ain't Easy



http://www.youtube.com/watch?v=7thlIcJGUZ4

TAKE A WEEK OFF JAKE

Hey Jake, i read some of your recent blog posts. Take a week off and chill. let the leg fully heal. play hooky from running. You have been running hard and well for two years. You have tons of fitness in the tank. a week or two(not two days) off will help heal the micro tears and other damage done. get some massages, hang out at a spa and let some TLC just take over man. integrate massage or some form of PT into your running regimen while you are still not too beat up(wish I had)

you have nothing to lose but the fear of losing(on the roads)

Love Max:)

Page's Run - Oct 4

A couple of my friends put this race on to raise awareness for Cystic Fibrosis which claimed the lives of someone in their community. The USATF certified 5k is run through the streets of Potomac.
New for 2009! Cash prizes for top finishers!

Elite Runners
Page's Run welcomes elite runners and offers cash prizes for top finishers!

1st place overall for male and female finishers – $300
2nd place overall for male and female finishers – $150
3rd place overall for male and female finishers – $75
In addition, anyone who sets a new course record (male or female) will automatically win a $100 bonus!

Current Records:
Male: Steve Crane 15:06 (2008)
Female: Melissa Tanner 18:00 (2008)

Additional info can be found here - http://www.pagesrun.com/

More Results: VA Beach Half

Chris Sloane - 1:15
Nate Timm - 1:20

Saturday, September 5, 2009

Kentlands 5K Results

REPORT: Dusen takes 3rd at Kentlands...15:09. Wiggy takes 5th (15:30) and Blasiak takes 7th (15:51)

Friday, September 4, 2009

SAT RUN

Is anyone planning on running from the Georgetown store tomorrow at 9am? Please let me know. Max

GRC SPONSORED SNAPPLE® TRIATHLON TEAM ACCEPTING APPLICATIONS FOR 2010


WASHINGTON, D.C., August 12, 2009 – Snapple LYTeWater, a new electrolyte-enhanced water source for the active, is pleased to announce that it is currently accepting applications for its 2010 squad. The Team is comprised of top-flight professional and amateur athletes dedicated to promoting the multi-sport lifestyle.

While not all 2010 sponsorship agreements are in place, members of the 2009 team received:

* Champion Systems Apparel including tri kits, cycling kits, cycling jackets, arm warmers, leg warmers, and vests.
* Xterra Vendetta Wetsuits
* Spiuk helmets, shoes, and eyewear
* Discounts and shoes from the Georgetown Running Company
* Crocs Sandals
* Discounts on service, fittings, and products from Elite Bicycles
* Snapple LYTeWater and Snapple Antioxidant Water
* Accelerade, Endurox, and Accel Gel
* Headsweats Visors
* Media Bonus Policy
* Pro Discounts and additional product from sponsors

2010 athletes will be required to race and train in team apparel and with team gear. In 2009, athletes wore Champion Systems Apparel (w/ GRC logos); helmets (cycling and TT), shoes, and eyewear from Spiuk; and Xterra wetsuits. While additional apparel and gear is available at discounted prices, athletes are not required to make any purchases.

Before joining, athletes must agree to race and train in sponsors’ apparel and gear and to make periodic posts on the Team’s blog and calendar. Depending on their location, athletes may be asked to participate in 1 or 2 clinics or events during the year.

Interested athletes should email the below information to snappletriteam@gmail.com by September 30, 2009. Finalists should expect a brief phone interview in October.

Additional information is available at www.snappletriteam.com

Name:
Email:
Address:
Phone number:
Current Sponsors (we accommodate existing sponsorship if possible):
Top 5 results in past 3 years:

Tentative 2010 Race Schedule:

Goals for 2010 Season:

Club and Team Affiliations:

Do you hold an official position in any of these organizations?

Multisport Accomplishments (e.g., USAT All American, Kona qualifier, etc.):

Do you currently maintain a blog?

If you were to race on Team Snapple, are you willing to write on the Team’s blog?

Why do you want to be a part of Team Snapple?

Thursday, September 3, 2009

Sunday run

Any interest in meeting at the line Sunday morning?

Wednesday, September 2, 2009

MARINE CORPS MARATHON

So far I have Dirk and Chris on the store team. We need a bunch more people. please let me know in the next few days if you are game.

remember, we are defending our title from last year. Pacers and Potomac are fielding teams.

Mighty Chris Bain, Klim, Billy, Dylan big Sam, etc. you all can run a 245 marathon as a long run.

Where is the love?

M

More race results

PReaves was back in town- 4th at the annapolis 10M in 54.47, fastest ever on the course in a week of 94Miles! PMurphy followed in a respectable 57.14. Nice job guys!
Winner was Matt Llano from University of Richmond in a very fast 49.32 (he's a 29.06 guy).

http://results.active.com/pages/searchform.jsp?rsID=83120&orgID=234639&pubID=2

Dickson was 4th in his alumni XC meet I heard, any more info anyone?

Tuesday, September 1, 2009

THIS WEEK

First off, congrats to Matias and Dirk for great racing! I can't wait to race with you guys soon. As far as this week goes, I'll be at BCC tomorrow for the track workout at 6:30. Who else will be there? Any ideas for the workout?

Also, I will be making my racing debut for the GRC this Saturday at the Kentlands 5K. Any one else racing there? I might need one of your old Brooks jerseys to race in if any of you guys have a medium one.

-Karl

Out of Town

I am out of town (again) starting tomorrow. I won't be at the workout or around for runs this weekend. I am game for a Monday (Labor Day) run, however. I defer to the GRC community to come up with running plans in my absence.

As a parting gift I leave you with this website address.
http://offroadrunners.com/