Saturday Run @ Bull Run

Let's reenact the War of Northern Aggression at Bull Run on SATURDAY at 9AM.  The running is on some of the best trails near DC, or anywhere for that matter.  Prepare by studying up on the two Battles of Bull Run, and the nearby Battle of Crystal City in which the GRC skirmished with the Pacers.  Comment if you're interested in going and/or need a ride.

Let's meet at the address below:

6511 Sudley Road

Manassas, VA 20109



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Wednesday 8/22 Workout & Fashion Show

From Coach Jerry:

Once again, please indulge me and give your full attention to these important administrative matters . 

1)   Wednesday will be part 2 of the GRC fashion show.  This week, we will turn our attention to the latest in outerwear.  Specifically, we’ll be ordering Nike half-zips, and each of you should try one on for size, so that we can place the order forthwith.  Charlie will have the samples in the parking lot starting at 6:30.  Please be sure to arrive a couple of minutes early, so that you can be ready to start the warmup promptly at 6:45.  If you arrive after the gang leaves for the warmup, please come see me on the track to do the sizing, before you start your wamup.  We’d like to avoid having anyone try on the samples who is already sweaty, for obvious reasons.

 
2)   The race season is rapidly approaching.  Most of you know your race schedule.  The only race that most of you are running that we’re likely to receive any comps for is Veterans Day, so it might make sense to enter the other races on your schedule now, so you can take advantage of lower entry fees.

3)   There will be practice on Saturday at BCC for the half-marathon crowd.  If anyone wants to join the fun, let me know.  And if you’re not interested in doing the half-specific workouts (which would be hard for me to understand—the concept of lots of miles at tempo pace on the track sells itself)—but want to do a second workout this week, let me know that too. 

Now to the news you've all been waiting for so breathlessly.  The men’s workout will be 3 x 2k, 4 x 1k, with a 3 minute recovery after the 2ks, and a 2:30 recovery after the 1ks.  The targets for the A group will be 77s on the first 2k, 75s on the second 2k, and 73s on the third 2k; the targets for the 1ks will be 2 @ 71s, 2 @ 69s.  The targets for the B group on the 2ks will be 79s, 78s, 77s, and the 1ks will be 2 @ 75s, 2 @ 73s.

GRC Men's Top 5 Alltime Times

Last spring I started to create a "top 5" men's list at the behest of Coach Jerry and some others. Many wanted to know how their respective marks stood against the long (well, 10 year) history of the team. That said, this shouldn't be treated as gospel. While I certainly spent a great deal of time donning pince-nez poring through dusty record books at the library, I am sure there are a few errors. So, PLEASE e-mail me any corrections. if anyone would like to create a women's list, please e-mail me. I can help get you started.

Note - races must be run in a GRC singlet, hence why no college times are noted (duh).

i = indoors

800m

1. Chuck Kacsur - 1:54.08 - Maryland Invite 2012

2. Ryan Witters - 1:54.37 - Maryland Invite 2012

3. Jason Myers - 1:57.37 – Official GRC Time Trial 2012

1500m

1. Ryan Witters - 3:53.66- Maryland Invite 2012

2. Joe Wiegner - 3:54.35 – Sam Howell Invite 2007

3. Ryan Hanson - 3:54.82 - Princeton 2011

4. Jason Myers - 4:01.52 - Maryland Invite 2012

5. Sam Boimov – 4:05.04 - Maryland Invite 2012

Mile

1. Joe Wiegner - 4:12.74 - Penn Relays 2007

2. Ryan Witters - 4:15i - Columbia Last Chance Meet 2012

3. Jake Klim - 4:22.06 - Mid-Summer's Night Mile 2009

4. Paul Guevara - 4:24.0 - Mid-Summer's Night Mile 2011

3,000m

1. Ryan Hanson - 8:23i - Boston 2011

2. Sam Luff - 8:24.91 - Forget the Towson Invite 2012

3. Karl Dusen - 8:31.25 - UMD 2011

4. Jake Klim - 8:41.71i - UMD 2011

5. Ryan Witters - 8:43 - GRC Invite 2011

5k (ROAD)

1. Joe Wiegner - 14:44 - Kentlands 5k 2010

2. Jake Klim - 14:48 - Shamrock 5k 2010

3. Sam Luff - 14:51 - Shamrock 5k 2011

4. Ryan Witters - 14:51 - GTSI 5k 2011

5. Philippe Rolly – 14:56 – Damien’s Run 5k 2005

5,000m (TRACK)

1. Kyle Smits - 14:09.69 - Stanford 2003

2. Sam Luff - 14:15.20 - Larry Ellis Invite Princeton 2011

3. Karl Dusen - 14:30.34 - Swarthmore Last Chance Meet 2011  

4. Joe Wiegner - 14:39 - Swarthmore Last Chance Meet 2011  

5. Ryan Hanson - 14:40 - Boston University 2011

8k/5 Miles

1. Karl Dusen - 24:01 - Van Meter 2011

2. Dirk de Heer - 24:18 - Van Meter 2010

3. Chris Raabe - 24:28 - NYRR Club Championships 2007

4. Kyle Smits - 24:35 - Pequot Thanksgiving Day 5 Miler 2008

5. Jake Klim - 24:47 - Van Meter 2010

10k (ROAD)

1. Philippe Rolly – 29:55 - Pike's Peek 2005

2. Karl Dusen - 30:05 - Pike's Peek 2012

3. Chris Raabe  - 30:35 - Pike's Peek 2005

4. Joe Wiegner - 30:39 – Pike’s Peek 2011

5. Jake Klim - 30:56 – Pike’s Peek 2010

10,000m (TRACK)

1. Sam Luff - 29:37 - Penn Relays 2012

10 Miles

1. Chris Raabe - 49:07 - GW Parkway 2009

2. Karl Dusen - 50:06 - Cherry Blossom 2011

3. Sam Luff - 50:45 - Cherry Blossom 2011

4. Jerry Greenlaw - 50:55 Cherry Blossom 2011

5. Jake Klim - 50:56 - Cherry Blossom 2010

Half Marathon

1. Chris Raabe - 1:05:06 - Philadelphia Distance Run 2007

2. Karl Dusen - 1:06:58 - RnR Philly Distance Run 2011

3. Sam Luff - 1:07:08 - Gary Bjorklund Half 2011

4. Dirk de Heer - 1:07:38 - National Half Marathon 2010

5. Philippe Rolly – 1:07:56 - Philadelphia Distance Run 2007

  

Marathon

1.Chris Raabe - 2:15:13 - Grandmas 2009

2. Paul Guevara - 2:21:54 – Twin Cities 2010

3. Karl Dusen - 2:26:26 - Chicago Marathon 2011

4. Philippe Rolly – 2:26:48 - Twin cities Marathon 2005

5. Chris Bain - 2:31:03 - Hangang, Korea Marathon 2009

Weekend Runs

In speaking with a number of you yesterday at the workout, below are two weekend run options. Please "comment" if you're interested and/or need more information.

SATURDAY

Chevy Chase Running Company @ 9:00am

I was thinking of running an hour+/9 mile loop that takes us into the park and back on Western Ave

SUNDAY

Edward's Ferry Parking Lot @ 9:00am

I'm planning to run the first (approx) 7 miles of the "Duel Ferries" course and then branch off for a hilly loop that totals about 16 miles. This is a great run and the weather should be favorable (read cool). I think PMurph and Dix were interested.

Wednesday 8/15 Workout

From Coach Jerry:

A few administrative notes: 

1) If you don't have a schedule of your fall races, now is the time to make one.  I'm available to make suggestions on how you can best prepare yourself for Clubs. 

2) Speaking of Clubs, we'll start Saturday workouts at the cell phone field on September 8.  The idea will be to get as much time on grass as we can to be fully ready to roll on race day.  We'll have workouts every Saturday when most of you are not racing.  If you'd like to get a schedule of the dates of Saturday workouts, let me know.

3)  When the high school sports season starts after Labor Day, there will undoubtedly be some games on Wednesday nights at BCC.  Once the sports schedules are finalized and I can determine those Wednesdays when we can't use BCC, I'll let you know of the alternate plans.  With any luck, we'll have minimal interference. 

4)  Many of you are already sending me weekly training summaries.  For those of you who are not, I'd appreciate it if you start doing so.  With such a large team, it's difficult for me to keep track of everyone's training, so a weekly email would be most helpful to me. 

For the workout this week, it looks like we'll have another reasonable night, so we'll continue with our volume-oriented approach.  The men will do 3 x 1.5 mile (or 2400 meters, for you sticklers in the crowd) with a 3:30 recovery, then 3 x 800 with a 3:00 recovery.  The targets for the A group will on the 2400s will be 76s, 75s, 74s, and the 8s will be 72s, 71s, 70s.  The B group targets for the 2400s will be 79s, 78s, 77s, and on the 8s it will be 75s, 74s, 73s. 

I’ll send the women’s workout separately.

I’ll see everyone at BCC on Wednesday for a 7:30 start.

Shop Run

Saturday, 8 am at the Chevy Chase store. 10 miles, Lavar and I will be there. How about you?

Hello All,

Although we just moved and will still be living out of boxes for a little while longer; Emily, Lily, and I would like to invite the men's and women's team over for a viewing party to watch the Olympic Men's Marathon at 6AM on Sunday morning at our house.  Fair warning - I live way out in Ashburn now (near the Van Metre race).

The plan is to have people arrive at or after the start of the race and we can watch the marathon while enjoying coffee, light breakfast, and perhaps an AM cocktail.  Afterwards we'll do a run and explore the area near my house or head to the W&OD path.  Afterwards people can come back to shower and eat/drink more.  I know it's early and far, but we'd love to have you attend. 

Email me (karl.dusen@gmail.com) and let me know if you're in for watching the race, going for a run, and/or the post run activities.  Please feel free to attend any or all parts.  I'll provide my address and directions to those interested.

GO USA!!!!

-Karl

Saturday Morning Run

Anyone running from the Store...or elsewhere?

I am in.

Wednesday 8/1/12 Workout

It’s official–Joe Wiggy is back! After spending several months wandering the running dessert, Joe demonstrated that he’s ready to get to work with his 4:19.4 mile at the DC Road Runners track meet. Joe was the top GRC finisher at Clubs in 2010, and with a few months of training under his belt before we head to Lexington, Joe will once again be a major factor in 2012.

Speaking of track meets, I’m eagerly anticipating the meet in London that starts this weekend. I’ll admit that synchronized diving, skeet shooting, and team handball make for compelling viewing, but the track events should be at least as worthwhile.

Duly inspired by the Olympics, we’ll continue our summer program of relaxed volume. According to the current forecast, we should have reasonable conditions on Wednesday, so hopefully we can get in the workout without too much difficulty. The men will do 2 x 2k, 4 x 1k, all with a 3:00 rest. The targets for the A group will be 77s on the first 2k, 75s on the second, and the 1ks will be at 73s, 72s, 71s, 70s. The B group will go 80s on the first 2k, 78s on the second, and the 1ks will be 2 @ 76s, 2 @ 74s.

We’ll start at 7:30, so plan to meet for the warmup at 6:45.

I’ll see you Wednesday.

- Coach Jerry

SAFETY ALERT: ASSAULT REPORTED ON CCT

Last week a woman was attacked while running down the Capitol Crescent Trail near Fletcher's Boathouse.  Please be careful on the trails by running in groups and finishing your run before nightfall.   

Run safe by running with a partner, letting someone know where you'll be running and when you should return, turning down or leaving the music at home, and always be aware of your surroundings.

Employment Opportunity

The Chevy Chase location of the Running Company is growing and we're looking for some weekend help.  I need reliable folks that are available Saturdays, Sundays, and holidays through the school year.  It's a fun environment and great perks if you're a runner or fitness enthusiast.  And spread the word!  If you are interested, or know someone who might be a good fit, please email me at emily@therunningcompany.net. 

Joe Wiegner runs swiftly

Joseph Wiegner III (nickname pending) ran 4:19.4 for second place at the DC Road Runners Championship mile Wednesday night at Washington-Lee High School. he ran 67, 65, 63 high and 62.5 with a lustrous tan. Brian McCabe and Chuck Kacsur followed in 4:25.4 and 4:35.9, respectively.

9 am at The Line

Sunday Sunday Sunday.  Meet at the Line, 9 am.  Post if you plan to be there and we will wait for you.

Wednesday 7/18 Workout

I'm certain that you're all as excited as I am by the prospect of GRC getting back into action this weekend.  We're going to have a crew of women at the Crystal City Twilight 5k, and a crew of men at the Rockville Twilight 8k.  I know that all of you who are not racing are losing sleep trying to decide which race to watch, as both promise to be glorious victories for our athletes.  The good news is you can't go wrong whichever race you pick, so get out there and support our runners in their inevitable moment of triumph!

It's going to be hot on Wednesday, so we'll adjust the workout accordingly.  For the men, the plan for now is 8 x 800 w/ a 2:30 recovery, 2 @ 2:32, 2 @ 2:30, 2 @ 2:28, 2 @ 2:26.  Depending on the conditions, we can add on a couple more reps at the end for those of you who want to do some extra volume, and/or go a tad faster the last couple of reps for those who want a little more intensity, but given the current forecast, this will be plenty.  Men that are racing on Saturday may want to stop after 6 reps. 

I'll send the women's workout separately.

We'll roll at 7:30, so meet for the warmup at 6:45. 

I'll see you at BCC on Wednesday.

- Coach Jerry

Sunday Long Run: Riley's at 9

Sam, Karl, Murph, and others plan to run ~90 min on Sunday at Riley's Lock.  Comment if you plan to join so we wait for you.

GRC at Cherry Blossom

Jerry and Dave are chased by a possessed Chris Sloane at the Cherry Blossom Ten Miler:

Coach's Corner - Is it too hot to run?

Coach's Corner 

With Coach Jerry Alexander

Because of dedication or stupidity (I’d like to think it was the former, but it probably was the latter), I repeatedly re-learned the lesson that running in the heat is a perilous endeavor. Every year, during the first heat wave of the season, I’d train as though the weather was not a factor, and every year, towards the end of a run, I’d start to feel light headed, then nauseous, then cramps would set in, and before I knew what hit me, I’d be on my way to heat exhaustion. Believe me, you do not want to experience this first-hand. The only guaranteed way to avoid running yourself into heat-related illness this summer is to stop running until Labor Day.

But if you’re reading this, you’re not likely to take three months off. The good news is that if you develop the proper habits, you can run safely this summer. Those habits include proper hydration (water and sports drinks are good, coffee and soda are bad); avoiding the heat of the day by running in the morning (the earlier the better); running in the shade as much as possible (stay off the track, which offers little or no shade); and adjusting expectations for your performance (elite athletes are not at their best when it’s 95 degrees and sixty percent humidity, and you should not expect to be either).

The most important habit, however, is to exercise good judgment. I can’t stress enough that you should always, always err on the side of caution when it comes to the heat. If you think it’s too hot to run on a particular day, don’t. It’s far preferable to miss a day now and then than to risk heat-related illness. 
 
Jerry Alexander is the famed coach of the Georgetown Racing Team and can be seen leading some of the area's most talented athletes.  For more information about the Racing Team, visit  www.grcrunning.com

Wiggy runs 4:21 at MCRRC Mile!

UPDATE: Joey Wiegner, known affectionately in this running circle as "Wiggy", places 2nd at the Midsummer's Night Mile in Rockville with a 4:21.6.

When asked to comment, Coach Jerry reportedly said "He's got to be happy with that."

Vegas, sports agents eye autumn comeback... 

MORE: McCabe places 4th, runs 4:26

1    1/119    1/9     2712 Chris Barnard         M 23 Olney MD                   4:20.7 
2   2/119    1/8     1051 Joe Wiegner           M 30 Germantown MD       MCRRC  4:21.6 
3   3/119    1/21    2714 Chris Sloane          M 29 Rockville MD               4:26.5 
4   4/119    2/21    2672 Brian McCabe          M 26 Washington DC              4:26.9 
5   5/119    3/21     997 Leo Smith             M 25 Gaithersburg MD     MCRRC  4:29.7 
6   6/119    2/9     2711 Russell Speiden       M 21 Brookeville MD             4:36.5 
7   7/119    4/21    2686 Dj Palmer             M 26 Columbia MD                4:39.8 
8   8/119    3/9     2703 Nathan Austin         M 20 Rockville MD               4:42.9 
9   9/119    4/9     1024 Rob Delviscio         M 24 Morten PA           MCRRC  4:46.0 
10  10/119    1/8     2692 Kyle Tockman          M 18 Olney MD                   4:46.5 

Saturday at The Line

Sam and I are meeting tomorrow morning at 8:30 for a shady trail run. All are welcome, but "comment" if you are coming so that we don't start without you.

Midsummer Night Mile

Hey Everyone,   Who is planning on running this year?  It is a low key race but its fun to get on the track for a short race to change it up during summer training.  I hope to see some GRCers out there on friday
       -Wiggy

Friday, July 06, 2012 - Rockville

• 7:00pm 1mi race (CS,JP)

Dust off those spikes for the Midsummer Night's Mile at Rockville High School. It is a track mile, run in heats, and part of our Championship Series.

The anticipated heats are:

1. Runners with expected times greater than 8:45.
2. Runners with expected times greater than 7:50 up to 8:45.
3. Runners with expected times greater than 7:00 up to 7:50.
4. Runners with expected times greater than 6:15 up to 7:00.
5. Runners with expected times greater than 5:45 up to 6:15.
6. Runners with expected times greater than 5:20 up to 5:45.
7. Runners with expected times greater than 4:50 up to 5:20.
8. Runners with expected times of 4:50 or less.

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

Location & Directions

Rockville High School
2100 Baltimore Rd, Rockville, MD 20851

From I-270, exit onto Rte 28 toward Rockville. Cross Rte 355. Turn left to stay on Rte 28/1st St. Turn right at the traffic light onto Baltimore Rd. Continue for 1.1 miles. Rockville High School is on the left.