Solid times across the board on a very blustery Sunday morning...
Stache Dash 5k
3. Kevin McNab - 15:27
6. Dave O'Hara - 16:36
27. Elyse Shimada - 20:12
Run for the Parks 10k
4. Lucas Meyer -31:30
5. Ryan Witters - 31:53
7. Pat Kuhlmann - 34:03
Raleigh Half Marathon
9. Kristin Johnson - 1:19:21
10. Teal Burrell - 1:19:28
Sunday, November 2, 2014
Friday, October 31, 2014
WEEKEND PREVIEW: GRC Prepared to Scare the Competition
Looks like we're all in for a treat, as the men and women of GRC have more than a few tricks up their sleeves this coming weekend...
In an attempt to escape the creepy cold front approaching D.C., the women are sending a top notch squad of Kristin, Teal, and Julie down to the Raleigh City of Oaks Half Marathon. Coach Jerry Alexander reports that he's spooked by the possibility of how fast they will run.
"Kristin is ready for another major PR. She broke the 60 minute barrier at Army, and while I don't like to make predictions, I think she'll break another significant barrier on Sunday," he boasted. "Teal and Julie will be running hard in their final tune up for Sacramento. They're both sharp and ready to roll, and we should see significant PRs from both of them."
Closer to home, Luke, Sam, and masters stud Pat Kulhmann plan to lay the ol' hocus-pocus on their competition at The Parks 10k. "Luke is preparing for all-out efforts at the USATF 12k and Clubs," Coach Jerry reports, "so he's using this as a hard tempo, which will work out well for Sam, as the two of them should be able to work together for significant portions of the race." A short broomstick ride away will be the inaugural Stache Dash 5k in Arlington, where Kevin, Dave O., and Elyse will all be aiming to raise the dead with some fast times.
Perhaps most notably, Chuck "Big City" Kascur will be guiding visually impaired athlete Matthew Rodjom in the National Race to End Women's Cancer 5k. It might take a strong potion or spell to get Big City through a race many times longer than his norm, but Alexander has the utmost faith that Big City will make it through.
Clearly, big things are brewing in the cauldron for this weekend, so be sure to check back here for the latest!
In an attempt to escape the creepy cold front approaching D.C., the women are sending a top notch squad of Kristin, Teal, and Julie down to the Raleigh City of Oaks Half Marathon. Coach Jerry Alexander reports that he's spooked by the possibility of how fast they will run.
Closer to home, Luke, Sam, and masters stud Pat Kulhmann plan to lay the ol' hocus-pocus on their competition at The Parks 10k. "Luke is preparing for all-out efforts at the USATF 12k and Clubs," Coach Jerry reports, "so he's using this as a hard tempo, which will work out well for Sam, as the two of them should be able to work together for significant portions of the race." A short broomstick ride away will be the inaugural Stache Dash 5k in Arlington, where Kevin, Dave O., and Elyse will all be aiming to raise the dead with some fast times.
Perhaps most notably, Chuck "Big City" Kascur will be guiding visually impaired athlete Matthew Rodjom in the National Race to End Women's Cancer 5k. It might take a strong potion or spell to get Big City through a race many times longer than his norm, but Alexander has the utmost faith that Big City will make it through.
Clearly, big things are brewing in the cauldron for this weekend, so be sure to check back here for the latest!
Tuesday, October 21, 2014
Wednesday workout, October 22
RACES
The clock was Kevin's only opponent at the St. Rita's 5k on Saturday, in more ways that one. Due to a lengthy delay on the yellow line, Kevin arrived on the starting line less than a minute before the gun went off, and had no warmup. But once the race started it was smooth sailing as Kevin ran unchallenged for the win in 15:10, which was a course record. I'm going to go out on a limb and say that if Kevin had been able to warm up, and if there was someone within 90 seconds of him, Kevin would have run a tad faster. In the women's race, Tina ran a very solid 18:31, and Elyse made her long awaited return to racing. While Elyse's result was not stellar, it was a welcome first step in her comeback from injury. Finally, at the Gettysburg XC Invitational, Dickson returned to the scene of his collegiate glory to run a strong 27:20.
WORKOUT
We're at BCC this week for our normal 7:15 start, so meet for the warmup at 6:30.
We'll have practice on Saturday, and the plan is to transition to actual workouts on the grass, as opposed to tempos. The big races are sneaking up on us fast, so it's about time to get down to business.
I'll send the women's workout separately.
See you out there on Wednesday.
Jerry
The clock was Kevin's only opponent at the St. Rita's 5k on Saturday, in more ways that one. Due to a lengthy delay on the yellow line, Kevin arrived on the starting line less than a minute before the gun went off, and had no warmup. But once the race started it was smooth sailing as Kevin ran unchallenged for the win in 15:10, which was a course record. I'm going to go out on a limb and say that if Kevin had been able to warm up, and if there was someone within 90 seconds of him, Kevin would have run a tad faster. In the women's race, Tina ran a very solid 18:31, and Elyse made her long awaited return to racing. While Elyse's result was not stellar, it was a welcome first step in her comeback from injury. Finally, at the Gettysburg XC Invitational, Dickson returned to the scene of his collegiate glory to run a strong 27:20.
WORKOUT
We're at BCC this week for our normal 7:15 start, so meet for the warmup at 6:30.
We'll have practice on Saturday, and the plan is to transition to actual workouts on the grass, as opposed to tempos. The big races are sneaking up on us fast, so it's about time to get down to business.
I'll send the women's workout separately.
See you out there on Wednesday.
Jerry
Sunday, October 19, 2014
Saturday, October 18, 2014
FLASH: Bain takes Silver at Baltimore Marathon
It was the second time he has run 2:39 in as many weeks.
Pos. Name City, State Bib Sex Age Pace Time Diff
1 Brian Rosenberg (US) Mechanicsburg, PA 2 M 37 5:51/mi 2:33:26.69 +0:00
2 Christopher Bain Takoma Park, MD 3507 M 37 6:06/mi 2:39:57.15 +6:30.46
3 Jacob Gilden (US) Washington, DC 1499 M 26 6:09/mi 2:41:37.77 +8:11.08
4 Stephen Olenick (US) Ellicott City, MD 3 M 38 6:11/mi 2:42:21.45 +8:54.76
5 Miles Aitken (US) Washington, DC 531 M 30 6:17/mi 2:45:03.52 +11:36.83
6 Ashish Rathee (US) Ellicott City, MD 314 M 38 6:32/mi 2:51:20.78 +17:54.09
7 Matt Gatti (US) Rockville, MD 1468 M 20 6:37/mi 2:53:53.97 +20:27.28
8 Curt Forst (US) Baltimore, MD 1392 M 27 6:40/mi 2:55:00.70 +21:34.01
9 John Kent Werner (US) Columbia, MD 3364 M 35 6:41/mi 2:55:38.77 +22:12.08
10 Mark Swanlund (US) Bowie, MD 3145 M 50 6:47/mi 2:58:17.47 +24:50.78
Pos. Name City, State Bib Sex Age Pace Time Diff
1 Brian Rosenberg (US) Mechanicsburg, PA 2 M 37 5:51/mi 2:33:26.69 +0:00
2 Christopher Bain Takoma Park, MD 3507 M 37 6:06/mi 2:39:57.15 +6:30.46
3 Jacob Gilden (US) Washington, DC 1499 M 26 6:09/mi 2:41:37.77 +8:11.08
4 Stephen Olenick (US) Ellicott City, MD 3 M 38 6:11/mi 2:42:21.45 +8:54.76
5 Miles Aitken (US) Washington, DC 531 M 30 6:17/mi 2:45:03.52 +11:36.83
6 Ashish Rathee (US) Ellicott City, MD 314 M 38 6:32/mi 2:51:20.78 +17:54.09
7 Matt Gatti (US) Rockville, MD 1468 M 20 6:37/mi 2:53:53.97 +20:27.28
8 Curt Forst (US) Baltimore, MD 1392 M 27 6:40/mi 2:55:00.70 +21:34.01
9 John Kent Werner (US) Columbia, MD 3364 M 35 6:41/mi 2:55:38.77 +22:12.08
10 Mark Swanlund (US) Bowie, MD 3145 M 50 6:47/mi 2:58:17.47 +24:50.78
Thursday, October 16, 2014
The Power of No Negative Self Talk
Teal has a great blog. Any of her posts would be worth cross-posting here.
But I think her latest post, in which she recaps her Army Ten-Miler experience, is a particularly good one: not just because she averaged faster than her 5k PR and set a 10k PR on the way to a new personal best for TEN miles ... but because it really exemplifies the power of persistence and positive thinking - or, as Teal puts it, No Negative Self Talk.
"Anytime I thought I couldn’t do this, couldn’t keep this pace, couldn’t keep running, I would just bat it away. Bury that thought somewhere else. Because most of the time when you think that, you are still doing it: still running, still keeping the pace. Often, it’s only after you tell yourself you can’t that it becomes true."
Read it, kids.
But I think her latest post, in which she recaps her Army Ten-Miler experience, is a particularly good one: not just because she averaged faster than her 5k PR and set a 10k PR on the way to a new personal best for TEN miles ... but because it really exemplifies the power of persistence and positive thinking - or, as Teal puts it, No Negative Self Talk.
"Anytime I thought I couldn’t do this, couldn’t keep this pace, couldn’t keep running, I would just bat it away. Bury that thought somewhere else. Because most of the time when you think that, you are still doing it: still running, still keeping the pace. Often, it’s only after you tell yourself you can’t that it becomes true."
Read it, kids.
Tuesday, October 14, 2014
Wednesday workout, October 15
RACES
It was a huge weekend for the GRC women as they successfully defended their team title at the Army 10 Miler on the strength of several excellent performances. Kristin ran 59:40, which puts her 5th on the all time GRC list, and proves once again that she is a superstar in the making. Kristin's improvement over the last 6 months has been nothing short of remarkable, and she's just getting started. Teal ran a humongous PR of 60:19, which is unquestionably the best race of her career. Teal had a great training cycle in the spring and was disappointed to have an off day at Boston, but her performance on Sunday demonstrated that she is in the best shape of her life, and that her big breakthrough in the marathon is coming in Sacramento in December. Julie ran a very nice PR of 60:50, and she too will be ready for a major PR in Sacramento. Amy's 61:02 was not a PR, but she went out hard and hung on tough, and she will have much better days in a GRC singlet. Also for the women, Emily won the Glory Days 5k xc in a solid 19:25.
There was some very nice performances by the men over the weekend as well. At Army, Sam led the way in 51:39. Sam is still showing the affects of some nagging injuries, and was not able to sustain his aggressive early pace in the later miles, but he is working his way back to full fitness, and will be ready to impress later in the fall. Sean O'Leary made a successful 10 mile debut in 53:00, and he will continue to improve as the season progresses. Evan, who has been hindered by some nagging injuries, was close behind in 53:03, followed by Dave Wertz in 53:21. The best performance of the day on the men's side may have come from Tom, who ran a huge PR of 54:21, and set 8k and 10k PRs on route. Tom is a miler, but based on his recent massive improvement in the longer distances, we may have a new addition to our esteemed track 5000 group. In non-Army results, Ryan kicked off his fall season with a a very comfortable win at Glory Days in 16:07, followed by Charlie in 16:48, and Dave O in 17:07. Finally, Kieran ran 1:07:59 at the Mohawk Hudson Valley half marathon. The early pace was quite slow, leading to a huge negative split, and by Kieran's estimation he ran the last 6 miles in approximately 30 minutes, which is certainly a testament to his fitness.
WORKOUT
We're at BCC tomorrow for the normal 7:15 start, so meet for the warmup at 6:30.
See you at BCC tomorrow.
Jerry
It was a huge weekend for the GRC women as they successfully defended their team title at the Army 10 Miler on the strength of several excellent performances. Kristin ran 59:40, which puts her 5th on the all time GRC list, and proves once again that she is a superstar in the making. Kristin's improvement over the last 6 months has been nothing short of remarkable, and she's just getting started. Teal ran a humongous PR of 60:19, which is unquestionably the best race of her career. Teal had a great training cycle in the spring and was disappointed to have an off day at Boston, but her performance on Sunday demonstrated that she is in the best shape of her life, and that her big breakthrough in the marathon is coming in Sacramento in December. Julie ran a very nice PR of 60:50, and she too will be ready for a major PR in Sacramento. Amy's 61:02 was not a PR, but she went out hard and hung on tough, and she will have much better days in a GRC singlet. Also for the women, Emily won the Glory Days 5k xc in a solid 19:25.
There was some very nice performances by the men over the weekend as well. At Army, Sam led the way in 51:39. Sam is still showing the affects of some nagging injuries, and was not able to sustain his aggressive early pace in the later miles, but he is working his way back to full fitness, and will be ready to impress later in the fall. Sean O'Leary made a successful 10 mile debut in 53:00, and he will continue to improve as the season progresses. Evan, who has been hindered by some nagging injuries, was close behind in 53:03, followed by Dave Wertz in 53:21. The best performance of the day on the men's side may have come from Tom, who ran a huge PR of 54:21, and set 8k and 10k PRs on route. Tom is a miler, but based on his recent massive improvement in the longer distances, we may have a new addition to our esteemed track 5000 group. In non-Army results, Ryan kicked off his fall season with a a very comfortable win at Glory Days in 16:07, followed by Charlie in 16:48, and Dave O in 17:07. Finally, Kieran ran 1:07:59 at the Mohawk Hudson Valley half marathon. The early pace was quite slow, leading to a huge negative split, and by Kieran's estimation he ran the last 6 miles in approximately 30 minutes, which is certainly a testament to his fitness.
WORKOUT
We're at BCC tomorrow for the normal 7:15 start, so meet for the warmup at 6:30.
See you at BCC tomorrow.
Jerry
Saturday, October 11, 2014
Weekend Results
Along with Bain's strong marathon performance, here are a few weekend race results
MOHAWK HUDSON VALLEY HALF
Kieran O'Connor - 1:07:59
GLORY DAYS 5K
1. Emily Young - 19:25
1. Ryan Witters - 16:07
3. Charlie Ban - 16:48
5. Dave O'Hara - 17:07
ARMY 10
GRC Women Defend their Team Title!
Amy - 61:02
13. Kristin - 59:40
Teal - 60:19
Julie - 60:50Amy - 61:02
Sam L - 51:39
Sean O'Leary - 53:00
Evan - 53:03
Wertz - 53:21
Tom K - 54:21
Murph - 57:25
MOHAWK HUDSON VALLEY HALF
Kieran O'Connor - 1:07:59
BAIN- 2:39!
Chris "Silent Thunder" Bain rolled to a 2:39:50 in today's Hartford Marathon, good for 17th. Bain ran a characteristically disciplined race, going through the half in 1:19-mid and maintaining pace for the rest of the race. Early reports indicate Bain was setting up a negative split but his efforts were frustrated by GI issues.
Friday, October 10, 2014
Weekend Preview: GRC Women Defend a Title, Franklin Fights a Typhoon, Witty Relives his Glory Days
The leaves have started to change, there's a slight chill in the air, and the Redskins are already playing like garbage.
It must be October.
For many a DC runner, that means its time to build off the countless miles trudged in the summer swamp and get to real racing. The men and women of GRC are no exception, as the squads will take to roads and trails near and far in search of solid mid-season marks.
Here in the Nation's Capital a band of GRC women are out to defend their 2013 team title at the Army Ten Miler. As the second of three fall military sponsored road-races in the DC area, Army Ten always brings in fast fields and good completion, along with an absolutely ENORMOUS main pack. GRC's female contingent is anchored by a strong crew of road race vets in Teal, Maura and Julie, and bolstered by a new(-ish) members Kristin and Amy. Coach Jerry has high hopes for the women, quipping that "Maura, Julie, and Teal are all looking to run big PRs" and that "Kristin and Amy both have a good chance to move into the GRC top 5" all-time.
The men meanwhile bring together a diverse group of event specialists, borrowing Evan and Murph from the marathon crew and Sam, Wertz, O'Leary and Fridge from the shorter distance squad. Sam will build off of his strong showing last week at Paul Short to take a crack at his PR, and the ageless Dave Wertz looks to be in PR shape. After a strong string of shorter road races, Sean O graduates to the big leagues with his 10 mile debt. Exciting things to come.
Several time zones away, Mike Franklin will grab the sash and take on some of Japan's best collegiate distance runners as a member of the Ivy Alumni team at the Izumo Ekiden this Monday. This uniquely-Japanese road-relay race pits several top universities against each other in a nationally televised throwdown, and has included an Ivy Alum team for the past few editions. Mike joins Luke, Sam and Phil as former Heps greats chosen for the Ivy Select team, and this year's squad looks primed fro a strong showing. For a more in-depth preview check out this article on japan running news. Mike was originally gearing up for Army 10, so he's hoping for one the longer legs in the mixed-distance medley.
Potentially complicating matters for the race is this:
a storm only recently downgraded from "super typhoon" status bearing down on mainland Japan. Wuh oh.
Across the Potomac at Bull Run Regional Park, our friends at PR Racing host the Glory Days Grill Cross Country Invitational. The men send a crack squad of Witty, Charlie, Karl and Dave O, while the women are led by the duo of Sara and Emily. Witty will make his season debut on the grass, and Karl makes his return to racing after a long layoff and a successful pacing job last weekend at Wilson Bridge. Jerry is excited for Sara's race as she "is quickly getting into shape and will be ready for a strong effort."
Up North, Kieran "K-Dot" O'Connor will hop in the Albany Half as a hard-training tempo in preparation for longer races to come.
Now everyone, relax, roll up your short-sleeves and reminisce about the Glory Days
Keep it here for results and updates all weekend long.
It must be October.
For many a DC runner, that means its time to build off the countless miles trudged in the summer swamp and get to real racing. The men and women of GRC are no exception, as the squads will take to roads and trails near and far in search of solid mid-season marks.
Here in the Nation's Capital a band of GRC women are out to defend their 2013 team title at the Army Ten Miler. As the second of three fall military sponsored road-races in the DC area, Army Ten always brings in fast fields and good completion, along with an absolutely ENORMOUS main pack. GRC's female contingent is anchored by a strong crew of road race vets in Teal, Maura and Julie, and bolstered by a new(-ish) members Kristin and Amy. Coach Jerry has high hopes for the women, quipping that "Maura, Julie, and Teal are all looking to run big PRs" and that "Kristin and Amy both have a good chance to move into the GRC top 5" all-time.
The men meanwhile bring together a diverse group of event specialists, borrowing Evan and Murph from the marathon crew and Sam, Wertz, O'Leary and Fridge from the shorter distance squad. Sam will build off of his strong showing last week at Paul Short to take a crack at his PR, and the ageless Dave Wertz looks to be in PR shape. After a strong string of shorter road races, Sean O graduates to the big leagues with his 10 mile debt. Exciting things to come.
Several time zones away, Mike Franklin will grab the sash and take on some of Japan's best collegiate distance runners as a member of the Ivy Alumni team at the Izumo Ekiden this Monday. This uniquely-Japanese road-relay race pits several top universities against each other in a nationally televised throwdown, and has included an Ivy Alum team for the past few editions. Mike joins Luke, Sam and Phil as former Heps greats chosen for the Ivy Select team, and this year's squad looks primed fro a strong showing. For a more in-depth preview check out this article on japan running news. Mike was originally gearing up for Army 10, so he's hoping for one the longer legs in the mixed-distance medley.
Potentially complicating matters for the race is this:
a storm only recently downgraded from "super typhoon" status bearing down on mainland Japan. Wuh oh.
Across the Potomac at Bull Run Regional Park, our friends at PR Racing host the Glory Days Grill Cross Country Invitational. The men send a crack squad of Witty, Charlie, Karl and Dave O, while the women are led by the duo of Sara and Emily. Witty will make his season debut on the grass, and Karl makes his return to racing after a long layoff and a successful pacing job last weekend at Wilson Bridge. Jerry is excited for Sara's race as she "is quickly getting into shape and will be ready for a strong effort."
Up North, Kieran "K-Dot" O'Connor will hop in the Albany Half as a hard-training tempo in preparation for longer races to come.
Now everyone, relax, roll up your short-sleeves and reminisce about the Glory Days
Keep it here for results and updates all weekend long.
Monday, October 6, 2014
Wednesday workout, October 8--ON THE MALL
RACES
We had some strong performances on the roads and on the grass this weekend, in several time zones. On the roads, Paul Balmer made a successful marathon debut, running 2:35:53 in his native Portland. Paul lacks experience at the longer distances, but he is not lacking in talent and youthful enthusiasm, and you can expect to see continued progress from him in the months and years to come. Closer to home, Luke and Kyle were in action at the Wilson Bridge Half Marathon. Luke ran 1:07:29, and although he was the second American, this qualifies as a poor race by Luke's lofty standards. But not to worry, Luke has been training extremely well, and he will be at his best at the USATF 12k and Clubs. Kyle ran 1:16:28, which is not indicative of his fitness. Kyle was running well through 9 miles, but he suffered from hamstring problems at that point and slowed appreciably. Kyle will bounce back, and be ready to show what he can do in the coming weeks.
Karl also ran Wilson Bridge, but he was not racing. Rather, Karl served as a guide for visually impaired runner Matthew Rodjam, and he led Matt to the visually impaired national championship and a big PR of 1:20:54. In our continuing effort to give back to the running community, GRC has furnished guides to elite visually impaired athletes at Wilson Bridge each year of the race's existence, and every one of our athletes who has volunteered for this service have raved about the experience. It's something that I'm proud to be a part of, and which I know we will continue to do in the future. As for Karl, we will see him back racing in the near future as he continues his comeback.
On the grass, we had a crew at the Paul Short Invitational at Lehigh. Sam, running on his home course, led the way in a very strong 25:07. Sam has been limited by nagging injuries for the better part of the last 18 months, but his performance on Saturday proves that he is well on his way to full fitness. Stewart made a successful Lehigh debut in 26:10, and bolstered his dark horse candidacy for a shot at the A team at Clubs. James ran a solid 26:40, and after a very slow first mile, Dickson ran a strong second half of the race to finish in 27:07. Finally, Phil ran 25:29 at the Chile Pepper Invitational at University of Arkansas on a challenging course. Phil has rebounded from some injury issues, and in his words is "getting his legs back under" him, which bodes extremely well for the future.
WORKOUT
We'll be on the mall on Wednesday for a 7 pm start, so meet for the warmup at 6:15. I'll be out there to watch your stuff during the warmup. We'll meet at the same spot as normal, which is the 7th street side of the loop. If you have any questions about logistics, let me know.
I'll send the women's workout separately.
I'll see you Wednesday on the mall.
Jerry
We had some strong performances on the roads and on the grass this weekend, in several time zones. On the roads, Paul Balmer made a successful marathon debut, running 2:35:53 in his native Portland. Paul lacks experience at the longer distances, but he is not lacking in talent and youthful enthusiasm, and you can expect to see continued progress from him in the months and years to come. Closer to home, Luke and Kyle were in action at the Wilson Bridge Half Marathon. Luke ran 1:07:29, and although he was the second American, this qualifies as a poor race by Luke's lofty standards. But not to worry, Luke has been training extremely well, and he will be at his best at the USATF 12k and Clubs. Kyle ran 1:16:28, which is not indicative of his fitness. Kyle was running well through 9 miles, but he suffered from hamstring problems at that point and slowed appreciably. Kyle will bounce back, and be ready to show what he can do in the coming weeks.
Karl also ran Wilson Bridge, but he was not racing. Rather, Karl served as a guide for visually impaired runner Matthew Rodjam, and he led Matt to the visually impaired national championship and a big PR of 1:20:54. In our continuing effort to give back to the running community, GRC has furnished guides to elite visually impaired athletes at Wilson Bridge each year of the race's existence, and every one of our athletes who has volunteered for this service have raved about the experience. It's something that I'm proud to be a part of, and which I know we will continue to do in the future. As for Karl, we will see him back racing in the near future as he continues his comeback.
On the grass, we had a crew at the Paul Short Invitational at Lehigh. Sam, running on his home course, led the way in a very strong 25:07. Sam has been limited by nagging injuries for the better part of the last 18 months, but his performance on Saturday proves that he is well on his way to full fitness. Stewart made a successful Lehigh debut in 26:10, and bolstered his dark horse candidacy for a shot at the A team at Clubs. James ran a solid 26:40, and after a very slow first mile, Dickson ran a strong second half of the race to finish in 27:07. Finally, Phil ran 25:29 at the Chile Pepper Invitational at University of Arkansas on a challenging course. Phil has rebounded from some injury issues, and in his words is "getting his legs back under" him, which bodes extremely well for the future.
WORKOUT
We'll be on the mall on Wednesday for a 7 pm start, so meet for the warmup at 6:15. I'll be out there to watch your stuff during the warmup. We'll meet at the same spot as normal, which is the 7th street side of the loop. If you have any questions about logistics, let me know.
I'll send the women's workout separately.
I'll see you Wednesday on the mall.
Jerry
Sunday, October 5, 2014
Weekend Results
At the Pauly Short XC Invite in Lehigh:
Sam Luff - 25:07
Stewart Reich - 26:10
James Frick - 26:40
Dickson Mercer - 27:07
Wilson Bridge Half:
8. Luke Meyer - 1:07:29
Kyle Cooke - 1:16:28
Karl Dusen - 1:20:54
Portland Marathon:
6. Paul Balmer - 2:35
In other news, Charlie Ban extended his streak of Great Allegany Run victories to three, winning the 2014 edition by over 7 minutes in 49:05 for the 15k course.
FLASH: Big City Engaged
Tuesday, September 30, 2014
Wednesday workout, October 1
Duly inspired by Brian "Baruch" Young, I wish a happy and healthy 5775 to all. Shana Tovah!
RACES
We had some excellent performances from the men on Saturday at Clarendon Day, led by Kevin's dominating victory in the 10k in a solo 30:37. Kevin's win was even more impressive given the fact that he was still feeling the affects of winning a hilly 10k in Baltimore 6 days earlier, so Kevin wins the coveted shtarka of the week award. Also in the 10k we had strong performances from Matt Rand, who ran 32:11, and Sean O'Leary, in 32:45. In the 5k, Mike celebrated the new year with a solid 14:52, and he undoubtedly would have run faster if he hadn't had that last piece of kishka at Rosh Hashanna dinner the night before. Bless him, that boychick can eat! Dave Wertz ran an excellent 15:19, a road PR, followed by James in a very solid 15:30. The two most noteworthy performances in the 5k, however, came from two of our track specialists, Tom and Shaun, who ran 15:31 and 16:49, respectively. Three weeks ago, Tom's PR was 16:14, and in two races he has improved by a remarkable 43 seconds. Shaun is still in the early stages of his comeback from serious injuries he incurred in a car accident in 2012, and this performance was a big step in the right direction. In non-Clarendon news, we had an excellent performance from Sebi, another athlete on the comeback trail, who won the Freedom 5k in 16:40. Sebi's recovery from hip surgery is coming along well, and he's looking to be back to full strength in 2015. Abi gezunt, Sebi!
We also had strong performances this weekend from Susan and Sarah. Susan ran a very controlled 18:27 at Clarendon Day, and Sarah won the West Chester Stomps Cancer 5k in 18:45. Susan is in excellent early season shape, and we're going to see more strong results from her this fall. Sarah is well on her way to returning to full fitness, and she will continue to improve every week.
Ed. Note: Self-deprecating update from Coach Jerry, also this link may be helpful for my fellow goy http://en.wikipedia.org/wiki/List_of_English_words_of_Yiddish_origin
I've earned the dreaded schmendrick of the week award by omitting Maura's 36:47 at the Pittsburgh Great Race 10k. Maura has run some solid early season performances, and we're going to see some PRs from her later this season, starting at Army.
ADMINISTRATIVE
Much to the disappointment of my Yiddisha mama, I'm not a doctor, but my lack of medical training notwithstanding, I strongly recommend that you all get flu shots in the near future. A flu shot now could go a long way towards keeping you healthy this winter, thereby eliminating unwanted breaks in your training. I know that a nice matzo ball soup can work wonders when you're under the weather, but let's try to eliminate the need for resorting to such drastic measures by not getting sick in the first place.
WORKOUT
We're at BCC this week for our normal 7:15 start, so meet for the warmup at 6:30.
I'll send the women's workout separately.
See you Wednesday at BCC.
Jerry
We also had strong performances this weekend from Susan and Sarah. Susan ran a very controlled 18:27 at Clarendon Day, and Sarah won the West Chester Stomps Cancer 5k in 18:45. Susan is in excellent early season shape, and we're going to see more strong results from her this fall. Sarah is well on her way to returning to full fitness, and she will continue to improve every week.
Ed. Note: Self-deprecating update from Coach Jerry, also this link may be helpful for my fellow goy http://en.wikipedia.org/wiki/List_of_English_words_of_Yiddish_origin
I've earned the dreaded schmendrick of the week award by omitting Maura's 36:47 at the Pittsburgh Great Race 10k. Maura has run some solid early season performances, and we're going to see some PRs from her later this season, starting at Army.
ADMINISTRATIVE
Much to the disappointment of my Yiddisha mama, I'm not a doctor, but my lack of medical training notwithstanding, I strongly recommend that you all get flu shots in the near future. A flu shot now could go a long way towards keeping you healthy this winter, thereby eliminating unwanted breaks in your training. I know that a nice matzo ball soup can work wonders when you're under the weather, but let's try to eliminate the need for resorting to such drastic measures by not getting sick in the first place.
WORKOUT
We're at BCC this week for our normal 7:15 start, so meet for the warmup at 6:30.
I'll send the women's workout separately.
See you Wednesday at BCC.
Jerry
Sunday, September 28, 2014
McNab nabs First Place at Clarendon Day 10K
Three GRC runners broke into the top ten yesterday afternoon at the Clarendon Day 10K.
10k
1. Kevin McNab (30:37)
4. Matt Rand (32:11)
8. Sean O'Leary (32:45)
On this Rosh Hashanah weekend, David Wertz, who nearly missed a PR, and Lashaun Smith, who ran his best race since a serious car accident, started the new year off right and made formidable cases for Coach Jerry's highly coveted "GRC Mazel Tov of the Week." Notably, Tom Kelly schlepped home a 45-second PR, which also put him in the running.
5k
2. Michael Franklin (14:52)
6. Dave Wertz (15:19)
6. Susan Hendrick (18:27)
7. James Frick (15:30)
8. Tom Kelley (15:31)
10. The Fridge (16:04)
19. Lashaun Smith (16:49)
Cheers to Pacers Events for putting on this race, which all agree was truly a mitzvah.
10k
1. Kevin McNab (30:37)
4. Matt Rand (32:11)
8. Sean O'Leary (32:45)
On this Rosh Hashanah weekend, David Wertz, who nearly missed a PR, and Lashaun Smith, who ran his best race since a serious car accident, started the new year off right and made formidable cases for Coach Jerry's highly coveted "GRC Mazel Tov of the Week." Notably, Tom Kelly schlepped home a 45-second PR, which also put him in the running.
5k
2. Michael Franklin (14:52)
6. Dave Wertz (15:19)
6. Susan Hendrick (18:27)
7. James Frick (15:30)
8. Tom Kelley (15:31)
10. The Fridge (16:04)
19. Lashaun Smith (16:49)
Cheers to Pacers Events for putting on this race, which all agree was truly a mitzvah.
Tuesday, September 23, 2014
Wednesday workout, September 24
RACES
If any further proof were needed, we received confirmation yesterday that long races and high humidity are a bad combination. Our crew at the Philadelphia Rock and Roll Half Marathon encountered very difficult conditions, and unfortunately the times reflect those conditions. But the day was not a total loss, as Amy made her official GRC debut in a very respectable 1:21:49. Amy is a superstar in the making--she was a soccer player at UVA who had no background in running, and essentially untrained she ran 59:36 at the GW Parkway 10 mile in April. With a few months of consistent training under her belt, there's no telling what Amy will be able to achieve, so keep an eye on that young lady going forward. We also had a solid performance from Pat Kuhlmann, who was second master in 1:12:18. The rest of our crew, Sean Barrett, Outlaw, Charlie, and Teal, were all hampered mightily by the heat, but their fitness will show down the road.
Closer to home, Kevin defended his title at the Race for Our Kids 10k in Baltimore, in a very controlled 31:27. Kevin will be back in action on Saturday at Clarendon Day 10k, where he'll be looking to continue his winning ways.
If any further proof were needed, we received confirmation yesterday that long races and high humidity are a bad combination. Our crew at the Philadelphia Rock and Roll Half Marathon encountered very difficult conditions, and unfortunately the times reflect those conditions. But the day was not a total loss, as Amy made her official GRC debut in a very respectable 1:21:49. Amy is a superstar in the making--she was a soccer player at UVA who had no background in running, and essentially untrained she ran 59:36 at the GW Parkway 10 mile in April. With a few months of consistent training under her belt, there's no telling what Amy will be able to achieve, so keep an eye on that young lady going forward. We also had a solid performance from Pat Kuhlmann, who was second master in 1:12:18. The rest of our crew, Sean Barrett, Outlaw, Charlie, and Teal, were all hampered mightily by the heat, but their fitness will show down the road.
Closer to home, Kevin defended his title at the Race for Our Kids 10k in Baltimore, in a very controlled 31:27. Kevin will be back in action on Saturday at Clarendon Day 10k, where he'll be looking to continue his winning ways.
WORKOUT
We're back at BCC this week for our normal 7:15 start, so meet for the warmup at 6:30. The school may be closed, so it might be necessary to find bathrooms elsewhere.
I'll send the women's workout separately.
I'll see you at BCC on Wednesday night.
Jerry
Monday, September 22, 2014
Big City, Big Plans
Chuck "Big City" Kacsur is beginning his tenure on the alumni board of directors at his alma mater, California State University of Pennsylvania.
Wednesday, September 17, 2014
Wednesday workout, September 17--ON THE MALL
RACES
We had a big weekend of racing, highlighted by the Navy 5 miler and half marathon, and there were many outstanding performances. The undisputed race of the day, however, was Kristin's 1:20:40 in the half, which was a humongous 6 minute PR. This was a major breakthrough for Kristin, and while it was not unexpected given that she ran superb workouts all summer, it's one thing to run well in practice, and quite another to run well in races, and Kristin delivered when it counted. Kristin executed her race plan perfectly, which was to stay comfortable through 10 miles, and she would have run much, much faster if she had opened it up earlier. We're going to see many, many more major breakthroughs from Kristin in the weeks and months ahead.
There were other notable performances at Navy, including but not limited to (as we lawyers are so fond of saying) the following:
Sara's GRC debut in the 5 mile. Sara had a fantastic senior year at Dickinson, where she was a D-III All-American in cross country and outdoors, placing 4th in the 10,000 at Nationals, and ran PRs of 4:33 for 1500, 16:53 for 5,000, and 35:40 for 10,000. Sara is going to have a shot at rewriting the GRC record book on the track this spring, so keep an eye on that young lady.
Maura's meet record in the 5 mile of 30:03. Maura missed the start of the race last year, but she was on the line when the gun went off this time around, and ran a strong race considering that she was solo from the mile mark.
Paul Balmer's half PR of 1:10:59. Despite running the second half of the race totally solo, Paul PR'ed by a minute, which was a very encouraging sign as he prepares to make his marathon debut in Portland on October 5.
Kerry's very controlled 1:21:20 in the half. Kerry is just starting her training cycle for the California International Marathon in December, and she showed that she is ready to get down to business as she prepares for a major PR in Sacramento.
Emily's excellent half debut of 1:24:46. Emily has almost no experience with longer distances on the roads, and her goal was to break 1:30, so we can call that mission accomplished.
Strong races in the 5 mile from our contingent of recent graduates. Sean O"Leary ran a very solid 25:49, followed by Stewart in 25:56, James in 26:27, and Kyle in 26:38. Sean and Stewart rebounded nicely from less than stellar 5ks in early September, and they will continue to improve as the season goes on. James had not run a race that long in almost two years, and we will see continued progress from him on the roads as he builds his strength for track season. Kyle's training has been limited by a minor injury the last two weeks, but we'll be seeing much more from him this fall, and beyond.
Strong races in the 5 mile from our contingent of grizzled veterans. Jerry Outlaw sharpened up for the Philly half in 25:42, followed by Dickson in 25:51, Dave O in 27:18, and Patrick in 27:21. This was Dickson's best performance in recent memory, and his focus on shorter races this fall is starting to pay off.
In non-Navy news, Dave Wertz successfully defended his title at the Navy Federal 5k, and Tom ran a 5k PR of 16:13, not only winning the Race for Schools, but also beating a world record holder in the half marathon in the process. That 10 year-old thought he could use his strength to wear Tom down, but he didn't factor in Tom's superior finishing kick.
WORKOUT
Due to another conflict at BCC, we're on the mall again this week. The drill will be the same as last week--we'll meet at 6:15 on the 7th street side of the loop, and I'll be there to watch your stuff while you warm up. We'll get rolling at 7:00. If you need additional information on logistics, let me know.
I'll see you on the mall on Wednesday night.
Jerry
We had a big weekend of racing, highlighted by the Navy 5 miler and half marathon, and there were many outstanding performances. The undisputed race of the day, however, was Kristin's 1:20:40 in the half, which was a humongous 6 minute PR. This was a major breakthrough for Kristin, and while it was not unexpected given that she ran superb workouts all summer, it's one thing to run well in practice, and quite another to run well in races, and Kristin delivered when it counted. Kristin executed her race plan perfectly, which was to stay comfortable through 10 miles, and she would have run much, much faster if she had opened it up earlier. We're going to see many, many more major breakthroughs from Kristin in the weeks and months ahead.
There were other notable performances at Navy, including but not limited to (as we lawyers are so fond of saying) the following:
Sara's GRC debut in the 5 mile. Sara had a fantastic senior year at Dickinson, where she was a D-III All-American in cross country and outdoors, placing 4th in the 10,000 at Nationals, and ran PRs of 4:33 for 1500, 16:53 for 5,000, and 35:40 for 10,000. Sara is going to have a shot at rewriting the GRC record book on the track this spring, so keep an eye on that young lady.
Maura's meet record in the 5 mile of 30:03. Maura missed the start of the race last year, but she was on the line when the gun went off this time around, and ran a strong race considering that she was solo from the mile mark.
Paul Balmer's half PR of 1:10:59. Despite running the second half of the race totally solo, Paul PR'ed by a minute, which was a very encouraging sign as he prepares to make his marathon debut in Portland on October 5.
Kerry's very controlled 1:21:20 in the half. Kerry is just starting her training cycle for the California International Marathon in December, and she showed that she is ready to get down to business as she prepares for a major PR in Sacramento.
Emily's excellent half debut of 1:24:46. Emily has almost no experience with longer distances on the roads, and her goal was to break 1:30, so we can call that mission accomplished.
Strong races in the 5 mile from our contingent of recent graduates. Sean O"Leary ran a very solid 25:49, followed by Stewart in 25:56, James in 26:27, and Kyle in 26:38. Sean and Stewart rebounded nicely from less than stellar 5ks in early September, and they will continue to improve as the season goes on. James had not run a race that long in almost two years, and we will see continued progress from him on the roads as he builds his strength for track season. Kyle's training has been limited by a minor injury the last two weeks, but we'll be seeing much more from him this fall, and beyond.
Strong races in the 5 mile from our contingent of grizzled veterans. Jerry Outlaw sharpened up for the Philly half in 25:42, followed by Dickson in 25:51, Dave O in 27:18, and Patrick in 27:21. This was Dickson's best performance in recent memory, and his focus on shorter races this fall is starting to pay off.
In non-Navy news, Dave Wertz successfully defended his title at the Navy Federal 5k, and Tom ran a 5k PR of 16:13, not only winning the Race for Schools, but also beating a world record holder in the half marathon in the process. That 10 year-old thought he could use his strength to wear Tom down, but he didn't factor in Tom's superior finishing kick.
WORKOUT
Due to another conflict at BCC, we're on the mall again this week. The drill will be the same as last week--we'll meet at 6:15 on the 7th street side of the loop, and I'll be there to watch your stuff while you warm up. We'll get rolling at 7:00. If you need additional information on logistics, let me know.
I'll see you on the mall on Wednesday night.
Jerry
Monday, September 15, 2014
Maura, Wertz, & TK Break the Tape
"From the start, the Run for the Schools 5k was all Tom Kelly. He ran to win, and win he did," a giraffe reported after Kelly won the Falls Church event in 16:13.
There were other notable performances at Navy: Namely, Maura's meet record in the 5 mile of 30:03. Maura missed the start of the race last year, but she was on the line when the gun went off this time around, and ran a strong race considering that she was solo from the mile mark.
Sara's GRC debut in the 5 mile. Sara had a fantastic senior year at Dickinson, where she was a D-III All-American in cross country and outdoors, placing 4th in the 10,000 at Nationals, and ran PRs of 4:33 for 1500, 16:53 for 5,000, and 35:40 for 10,000. Sara is going to have a shot at rewriting the GRC record book on the track this spring, so keep an eye on that young lady.
Paul Balmer's half PR of 1:10:59. Despite running the second half of the race totally solo, Paul PR'ed by a minute, which was a very encouraging sign as he prepares to make his marathon debut in Portland on October 5.
Kerry's very controlled 1:21:20 in the half. Kerry is just starting her training cycle for the California International Marathon in December, and she showed that she is ready to get down to business as she prepares for a major PR in Sacramento.
Emily's excellent half debut of 1:24:46. Emily has almost no experience with longer distances on the roads, and her goal was to break 1:30, so we can call that mission accomplished.
Strong races in the 5 mile from our contingent of recent graduates. Sean O'Leary (Blur) ran a very solid 25:49, followed by Stewart (Stu) in 25:56, James in 26:27, and Kyle in 26:38. Blur and Stu rebounded nicely from less than stellar 5ks in early September, and they will continue to improve as the season goes on. James had not run a race that long in almost two years, and we will see continued progress from him on the roads as he builds his strength for track season. Kyle's training has been limited by a minor injury the last two weeks, but we'll be seeing much more from him this fall, and beyond.
Strong races in the 5 mile from our contingent of grizzled veterans. Jerry Outlaw sharpened up for the Philly half in 25:42, followed by Dickson in 25:51, Dave O in 27:18, and Patrick in 27:21. This was Dickson's best performance in recent memory, and his focus on shorter races this fall is starting to pay off.
Awww - thanks, coach.
Maura, meanwhile, won the Navy 5 Miler in an event-record time of 30:03, while Wertz defended his title at the Navy Federal 5k.
The race of the day at Navy 5 Miler and Navy Air Force Half, however, said Coach Jerry, was Kristin's 1:20:40 in the half -- a humongous six-minute PR.
More from coach:
This was a major breakthrough for Kristin, and while it was not unexpected given that she ran superb workouts all summer, it's one thing to run well in practice, and quite another to run well in races, and Kristin delivered when it counted. Kristin executed her race plan perfectly, which was to stay comfortable through 10 miles, and she would have run much, much faster if she had opened it up earlier. We're going to see many, many more major breakthroughs from Kristin in the weeks and months ahead.
There were other notable performances at Navy: Namely, Maura's meet record in the 5 mile of 30:03. Maura missed the start of the race last year, but she was on the line when the gun went off this time around, and ran a strong race considering that she was solo from the mile mark.
Sara's GRC debut in the 5 mile. Sara had a fantastic senior year at Dickinson, where she was a D-III All-American in cross country and outdoors, placing 4th in the 10,000 at Nationals, and ran PRs of 4:33 for 1500, 16:53 for 5,000, and 35:40 for 10,000. Sara is going to have a shot at rewriting the GRC record book on the track this spring, so keep an eye on that young lady.
Paul Balmer's half PR of 1:10:59. Despite running the second half of the race totally solo, Paul PR'ed by a minute, which was a very encouraging sign as he prepares to make his marathon debut in Portland on October 5.
Kerry's very controlled 1:21:20 in the half. Kerry is just starting her training cycle for the California International Marathon in December, and she showed that she is ready to get down to business as she prepares for a major PR in Sacramento.
Emily's excellent half debut of 1:24:46. Emily has almost no experience with longer distances on the roads, and her goal was to break 1:30, so we can call that mission accomplished.
Strong races in the 5 mile from our contingent of recent graduates. Sean O'Leary (Blur) ran a very solid 25:49, followed by Stewart (Stu) in 25:56, James in 26:27, and Kyle in 26:38. Blur and Stu rebounded nicely from less than stellar 5ks in early September, and they will continue to improve as the season goes on. James had not run a race that long in almost two years, and we will see continued progress from him on the roads as he builds his strength for track season. Kyle's training has been limited by a minor injury the last two weeks, but we'll be seeing much more from him this fall, and beyond.
Strong races in the 5 mile from our contingent of grizzled veterans. Jerry Outlaw sharpened up for the Philly half in 25:42, followed by Dickson in 25:51, Dave O in 27:18, and Patrick in 27:21. This was Dickson's best performance in recent memory, and his focus on shorter races this fall is starting to pay off.
Awww - thanks, coach.
Kristin, center, on the way to a breakthrough performance. Cheryl Young took this photograph and many more.
Saturday, September 6, 2014
Mercer Takes Fourth in Press Club 5k
Breuters Wire Services -- Washington, D.C.
Dickson Mercer, Justin Snair and Patrick Kuhlman overcame persistent anti-GRC bias in the Mainstream Media today by finishing fourth, fifth, and sixth at the National Press Club 5k. Their times were 15:20, 15:36; and 15:39, respectively. Emily Dufton, wife of Dickson and owner of Bruno, was second in her age group. Anonymous, unconfirmed and unattributed sources report the course was a touch short. Others contend that these reports are fabrications designed to feed our "if it bleeds it leads" 24-hour cable news cycle. We report, you decide.
Dickson Mercer, Justin Snair and Patrick Kuhlman overcame persistent anti-GRC bias in the Mainstream Media today by finishing fourth, fifth, and sixth at the National Press Club 5k. Their times were 15:20, 15:36; and 15:39, respectively. Emily Dufton, wife of Dickson and owner of Bruno, was second in her age group. Anonymous, unconfirmed and unattributed sources report the course was a touch short. Others contend that these reports are fabrications designed to feed our "if it bleeds it leads" 24-hour cable news cycle. We report, you decide.
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