10x1000 w/ 200 recovery

The ultimate in marathon training, especially if you enjoy a little speed and cranking it out on the track. The first couple feel deceivingly easy, but by the sixth one your only goal is to survive until the next one... and if you run it right the last one feels like you could run through a brick wall.

If anybody is interested, I plan on getting through this workout next Wednesday, March 7th at Wash Lee HS. If anybody wants to join me for some/all 1000s, I plan to get to the track at 6 p.m. to warmup and start the workout around 6:30.

Aside from running...

In addition to the runs this weekend, you all are also invited to a party on Friday night, in celebration of, amongst other things, my birthday! It will be a good opportunity to work on some of the additional training components we've been talking about (loading up on the carbs found in beer, using dancing as cross-training, etc.). The female to male ratio will also probably work in your favor, Max.
I hope you can make it! Here are the details:
Friday 9PM in the lounge of the condo building at 10101 Grosvenor Place, North Bethesda, MD. If you are driving you need to sign your car in at the front desk. If you are taking the metro, use the Grosvenor/Strathmore station. Email Jake or I (melissa_tanner03@yahoo.com) for more specific directions...

TRAINING ADVICE

WENT TO PILATES CLASS. 18 WOMEN AND ME. NUFF SAID.

ERNST HOUSE

WHERE IS IT? I WANT ORGANIC GRAPES AND EXTRA SKIM SOY LATTE, TOO--------M

Daylight Savings - March 11

As many of you know, Daylight Savings is fast approaching. On Monday, March 12, I will officially switch back over to the afternoon/evening run since I hate to run in the mornings. I usually run 2x a week at our usual parking spot at RCP or in the trails above Great Falls/C&O Canal at the Old Angler's Inn.

Per our different schedules and the DC traffic, training together during the week is somewhat difficult, but I wanted to throw out my tentative schedule to see if anyone would ever like to join me on some training runs. I intend to run at 7:00pm. If anyone wants to run on Wednesdays and/or Thursday/Friday (I am still not sure which day I plan to head to Old Anglers) simply drop me a line. I am fairly certain I will run long(er) on Wednesdays at Great Falls.

Monday - easy from my home

Tuesday - speed/track with Jason Dwyer (Bethesda)

Wednesday - 10-12 mile run at DC/MD line of RCP

Thursday - Great Falls/Old Angler's Inn or from my home 8-11miles

Friday - Great Falls/Old Angler's Inn or from my home 8-11miles

Saturday - GRC group run 10-12miles

Sunday - long run (14+)

I plan to start easy 3-5 mile morning runs 3x a week the Monday after Easter in prep for Grandmas.

RUNS THIS WEEKEND

WE ARE DOING A RUN THIS SAT FROM THE G-TOWN STORE OR.................IF SOMEONE HAS A SUGGESTION FOR A NEW ROUTE, THROW IT DOWN. IF NOT, LETS RUN FROM THE STORE AT 9:00AM FOR AN ADVENTURE RUN.

I ALSO WANT TO DO A RUN ON SUN OF SOME SIGNIFICANCE. 18 OR SO MILES. I AM THINKING C&O BUT AM OPEN TO SOMONE ELSE'S WISDOM.

GOOD TO SEE PEOPLE ARE THINKING OUTSIDE OF THE BOX ABOUT THEIR RUNNING AND STAYING HEALTHY, ETC.

AS COMMON SENSE MAY PREVAIL SO WILL THE SMART RUNNER STAY RUNNING STRONGER FOR LONGER.

PEACE------------------------M

PS. DID ANYONE NOTICE THAT THE MYSTERIOUS DAVE O' RAN 1:11 AND SOME CHANGE AT THE COLONIAL HALF THIS PAST SUNDAY! MOST OF YOU DON'T KNOW DAVE BUT HE IS PART OF THE CLAN AND RUNS AROUND THE HOOD ON HIS OWN. I SEE HIM NOW AND THEN BOUNDING ABOUT. HE IS TALL AND LANKY AND SOME DAY HE WILL MAKE A CAMEO.

ASIDE FROM TOUGHENING UP

I assume people are using a more educated approach to training. back when i was a young invincible lad, i used to think i could go out and run hard every day and go up and down mountains and do speed workouts with Wilson and just about everything was doable. I have paid the price and thus, want to spare you all from an early running death.

Massage, Stretching and Diet are key to success. Are you all paying any sort of rigorous attention to these aspects of being athletes? If not, we/you need to.

1) I can get you all big discounts on massage if you are willing to commit to going. The massage guy, Terrell, is a swell enough guy and knows his trade but does not want to waste time on folks who are wishy washy. OK, do your research, ask your buds and let me know. I would say, i need at least five of you to commit to get the big discount. I am thinking 40 or 50$ and hr if you stick with the program and take your running to the next level.

Next, are you all eating right? what do you eat on a daily basis in terms of fruits and veggies? How much water are you drinking, vitamins and mineral supplements, etc. I know lots of folks in the DC area who are knowledgeable about this and will provide some council, if asked.

Stretching and Cross training. Who is doing it? Do any of you hit the spinning class or do yoga or the such as a substitute for a run? I try and do one spinning class and several stretching classes a week to help fight the ware and tear from the pounding.

Those that have an interest in preserving their running and bodies into the 30s and beyond, this is really important stuff.

Comments and or thoughts.....................

TOUGHENING UP

TIME TO RUN THROUGH THE PAIN

After running 27 miles this weekend, ran 12 today, 4 in the morning and 8 in the early eve.

Will do the same tomorrow and then speedwork on wed and then 12 on Thursday-Sat with long run 0f 18 on Sunday.

Legs are tired and sore but are moving.

Only way to go is to push through.

Will hit weights two days this week for upper body work and do one or two stretching classes.

After several months of injury I think I can retrain the legs to enjoy the run----------M

TV Alert: US Natls on Today at 4 PM on ESPN2

RUN IN THE SNOW

TODAY, OUR NEW RISING, BUT HUMBLE STAR AND MYSELF TACKLED THE C&O IN THE SNOW. WE MET AT 9:00AM AT THE FABLED G-TOWN STORE AND REALIZED QUICKLY ON THAT ALL OTHERS WERE STILL RECOVERING FROM HANGOVERS AND OTHER SUCH THINGS AND THUS, WE HIT THE TOWPATH ALONE AS THE SNOW BEGAN. WE RAN A SLOW FIRST 8 MILES, DURING WHICH, I MUST HAVE SEEN A HALF DOZEN LOCAL RUNNING ZEALOTS, WHO I KNOW, COME ZIPPING BY. I EVEN THINK I SAW THE BOYISH FACE OF PHILIPPE ROLLY AND HE WAS ROLLING(PROBABLY HOME TO HIS KIDS).

ALRIGHT, AT MILE 8 THE SNOW WAS HAMMERING DOWN AND WE DECIDED TO RUN BACK. OR, I SHOULD SAY, MATIAS DECIDED TO LAY DOWN THE LAW AND KILL IT. WE WERE RUNNING EASY 6:50s OR SO AND THEN MATIAS MOVED IT INTO HIGH GEAR AND PUSHED AHEAD. I DID MY BEST JUST TO KEEP HIM IN SIGHT AS WE DID THE LAST 8 IN 53/54 MINUTES FOR A TOTAL OF 1 hr. AND 55 MINUTES. CONSIDERING IT WAS SNOWING ANDTHE TERRAIN WAS HEAVY, WE DID A SERIOUS WORKOUT.

MATIAS SEEMS PRIMED TO DO WELL AT NATIONAL AS HE WAS MOVING WITHOUT MUCH EFFORT. I, ON THE OTHER HAND, HAVE A LOT MORE WORK TO DO-----------------M

TIME TO GET SERIOUS

OK---TIME TO THROW DOWN THE HAMMER AND DO A HARD LONG RUN. MATIAS, LUKE, WHOEVER IS RUNNING BOSTON OR NATIONAL, ITS TIME TO GO FOR SOME PUNISHMENT.

I KNOW THERE WAS A TENTATIVE PLAN TO DRIVE OUT A WAYS FOR A LONG ONE TOMORROW. DUE TO THE FACT THE WEATHER MIGHT BE OFF, I SUGGEST A SIMPLE BUT TOUGH 17-18 MILER ON C&O. JUST KEEP IT A PLAIN OUT AND BACK. START SLOW AND WORK UP TO 6:20 PACE AND THEN THROW SOME SURGES IN TO SEE WHAT'S IN THE TANK IN THE LATTER MILES. YOU GUYS SHOULD BE IN PRIMO SHAPE AND READY. I AM OLD AND RECOVERING BUT WILLING TO SEE WHATS GOING ON. WHAT UP? 9:00AM AT THE G-TOWN STORE?-----------------------M

Pikes Peek Comp Entries

Let me know if you are interested in racing this 10K on April 29. It is a PR course with lots of competition. I might be able to swing a handful of comp entries.

More info - http://mcrrc.org/pikespeek/

BOSTON MARATHON

WE NEED ANOTHER COUPLE OF STUDS FOR THE BOSTON MARATHON. WHO's GAME? IF WE GET TWO OTHER GUYS WHO CAN RUN 2:40ISH, WE SHOUlD WIN THE TEAM COMP.

WHOEVER DECIDES TO PONY UP, PARTY AT MY HOUSE IN CAMBRDIGE AFTER THE RACE WITH UNLIMITED FOOD AND DRINK.

people who are running the 8k on st paddy's day, please post your full name, age and address in the comments section. thanks max

Sick

Does running help or hinder your body when you're sick (a cold)? I've always gotten different opinions...

I've been on cold medicine for the past 48 hours, ran Wednesday and took Thursday off. I'd like to run this evening (on a treadmill if need be) but I don't want to "deplete the tanks". Good idea or bad idea? I don't think I have a fever but I do have a sore throat, running nose and dry cough.

Thoughts?

Thanks.

Merkel Crossing the Tape After His Victory

PHOTO - http://www.lets-krong.com/

RUN THIS SAT

WE ARE DOING OUR USUAL RUN THIS SAT. LETS MEET AT THE USUAL PARKING LOT AT 8:30AM FOR A SLOW 12 MILES. MELISSA, DAWN AND ELIZABETH, THE THREE WOMEN, CAN DO THEIR THING, IF THEY SO DESIRE. IF FOLKS NEED DIRECTIONS, GIVE A SHOUT. WE WILL MEET AT THE PARKING LOT AT THE DC AND MD BORDER AT 8:30AM . JAKE CAN YOU POST THE MAPQUEST DIRECTION LINK? M

Merkel Runs 2:53 (unofficial)

Luke Merkel reportedly ran 2:53 in his marathon debut over the weekend.

Congrats!

Luke - post a "report" of sorts when you can...







FILE PHOTO - COLGATE ATHLETIC DEPT.

FARTLEK RUN ON CANAL

I NEED A COUPLE OF FASTER GUYS TO RUN WITH ON THE CANAL THIS WEEK. LOCKWOOD NEEDS TO START GETTING TOUGH. THE ALEXANDREA RACE WAS THE FIRST SPEED I HAVE DONE IN 3 MONTHS WITHOUT PAIN. SOMETHING ABOUT THE TURNS ON THE TRACK GIVE ME BLISTERS SO I AM WIMPING OUT OF TRACK, FOR THE TIME BEING.

LET ME KNOW SOME TIMES THAT WORK AND I WILL MAKE AN EFFORT TO ACCOMODATE. WED OR THURS WORK FOR ME.

YOUR HELP IS APPRECIATED------------------M

Workout on the 27th

Jake and I are looking to run a hard workout on the 27th; indoors, at Prep, starting 7pm. For those who might be interested, we can add three more people (too large a group and we outwear our welcome).

We are thinking something along the lines of 4:45 mile, 2 x 800 @ 2:20, 4 x 400 no slower than 68. 400 recovery. Any advice on this Ben?