Laura and Dave's Birthday Bash!

I didn’t have everyone’s email for our evite but all are welcome to join Laura and I as we celebrate another step closer to death. In fact after Calvert hill I feel I’m almost there. Irish cars bombs will be a fly’n and I have been know to enjoy (a nice way to say it I guess) my birthdays so much I usually end up buying rounds Guinness for all that can hang till the wee hours of the morn. We will be at Ireland’s Four Fields (formerly known as the Four P’s) in Cleveland Park on Saturday April 7th from 8-till the time they scrape my face off the bar. Laura has Boston (and morals) so will be ducking out early so I plan on drinking for two. Hope to see you there. http://www.irelandsfourprovinces.com/

Dave

NO BRAINER

thanks for your comments about Boston, Jake and all. We will see. Its a game time decision. If the leg muscles are fully healed then its a go. i am probably stronger(physically) than I was last year when i ran 2:33 after running the Cherry Blossom and National Marathon. In fact, before the National and Boston I felt terrible but did well. There is something about Boston that brings out the best and makes one forget about all else. The crowds, the tradition, the women at Wesley college, the homeward stroll coming onto Boylston st. and ramming it home. Nothing else like it. There is nothing like the finish. Sort of like entering the roman Colosseum with the crowds screaming and going wild. Luke, you will have a blast.

At this point, its about mental confidence and believing that the hamstring issue is truly resolved.

As for Cherry Blossom, i will be out there to cheer the troops. Steve Meinelt is running it as well and might be the top American.

MAX UPDATE

I am envious of everyone racing and killing themselves out there. Alas, i feel like the injured athlete who needs to discipline himself so as to not get injured again. I have been doing every other excercise in the world and will be ready to run when the legs are totally strong. All I can say is go with the wind and keep it up.

For those that feel good, continue to stretch, get massages and do ice baths. If you have a chance, go to the LetsRun website and check out footage from the cross country championship in Kenya this past weekend. After the race, the runners were immediately dumped in buckets of ice and taken to the massage tent. These are the best runners in the world, so they know whats up.

I am still contemplating the Boston Marathon. I will wait until Saturday to make the call.

M

THE PEEK: The Next Big Race...

It seems like the PIKE'S PEEK 10K in Rockville will be the next big race where GRC will be running as a team. The race will be on April 29th. I have never run it, but I hear it is super fast...a "PR course."

MEN: Matias, Jason, Christiam and Jake. I am also trying to get "freshman" Joe Wiegner to run.
I heard that DaveO is in a wheelchair (just kidding but I know racing isn't in Dave's immediate future) and Max will be in one soon. Steve Money? Luke? Scott? Ben? Kyle?...any interest?

WOMEN: Melissa...any other takers?

The top 12 receive money - $600, 400, 300, 150 (4-5) and 100 (6-12)...klim to get a percentage

MORE INFO - http://mcrrc.org/races/PikesPeek/

Marathon Training Schedule HELP

As some of you know, I'll be running my first marathon in June. I am going to begin "training" in earnest on April 2 (after Cherry Blossom)...that gives me 11 week until the race on June 16. I use the quotes because I've been running now consistently for a year, but I want to create a rough training schedule that has me slowly increasing the mileage and long runs before tapering during those 11 weeks. Any suggestions? I don't need a day by day breakdown, what I really need is a week-by-week mileage/long run total along with any key workouts/suggested races I should be doing. Here are my stipulations - I won't run any more than 90 miles/week at my peak and I don't want to run anymore than 22 miles for a long run (I think I'd like to keep it at 20). My long runs will most likely be run on Sunday (when I have time).

More about ME and my recent running-related background:

Ran for UMBC in college...mostly a xc 8k guy (25:29), but also ran events as low as the 800 (1:56.9) and 400 (51.4). More recently, I ran 5:20 pace last October for 10 miles and in the past 4 weeks ran 32:12 (10k) and 15:21 (5k). I've been running around 60 mpw for approx 9 months (high of 76, low of 40 - sick week) with a weekly long run average of 14 miles (12-16). The week of 4/2 I plan to take it easy, but I want to gradually build up to 85-90 miles (NO MORE) at the peak of my training. I want to make a gradual increase of weekly mileage (with a rest/easy week every 4-5 weeks) for the next 11 weeks.

My first week back will be around 45-50 miles (recovery from Cherry Blossom)...so I need to go from that to 85/90 and then taper.

Thoughts or ideas? A good workout I should run? Should I run a half marathon "X" weeks before the big dance? Thanks.

- Marathon Virgin

More pictures from the National Marathon

Great job everyone! I spent more time cheering than taking pictures, but here's the few I managed to get (with the aid of Dave's parents).

- LT

Dave and Matias at Mile 3

Dave and Matias at Mile 15 (Laura is giving Dave a Gu)

Dave and Luke celebrate big PRs

Dave and Laura at the finish (yes, that's me bursting with pride - LT)

Pictures from National Marathon 2007

You can find more of them here.

EVERYONE WAS GREAT

EVERYONE WAS FANTASTIC. I WISH I RAN IT. THE WEATHER WAS IDEAL AND THE COURSE APPEARED TO BE FINE EXCEPT FOR THE BIG HILL.

MARATHON CHAMPION IRON MIKE WARDIAN IS TO BE COMMENDED FOR HIS GAZILIONTH MARATHON VICTORY IN WHAT SEEMS LIKE A MONTH.

YOU ALL HAVE BEEN RUNNING LOADS OF MILES AND TRAINING LIKE MAD, SO I AM NOT SURPRISED YOU DID SO WELL.

TREAT YOURSELVES TO GOOD FOOD AND CARE AND TAKE IT EASY. IF YOU NEED MASSAGE OR THERAPY, LET ME KNOW.

FYI---FOR THOSE NOT PART OF THE TEAM AND LOOK AT THE BLOG AND KNOW ME THIS IS FOR YOU: I SAW OTHER VETERAN RUNNERS I HAVE KNOWN FOR YEARS OUT THERE LIKE 41 YEAR OLD JOHN PIGGOT TAKING 4th, PAVEL FRELICH BRINGING IT HOME AND EVEN LOCAL RUNNING LEGEND, JAY WIND RUNNING HIS 10000th MARATHON. BACK BEFORE I WAS BORN JAY USED TO WIN ALL OF THESE LOCAL MARATHONS. CONGRATS!


IN THE HALF MARATHON, G-TOWN RUNNING LEGEND, CHRIS(THE MYSTERY MAN) RAABE, BLAZED THE COURSE IN 1:07. IN DOING SO, HE BEAT THE MIGHTY GURMESA. TOO MANY RACES HAVE HUMBLED THAT POOR GUY.

SPECIAL KUDOS TO PHILIPPE ROLLY WHO NOW HAS A BUNCH OF KIDS AND IS MARRIED AND SUCH AND YET, STILL FINDS TIME TO CRANK IT OUT.

SAVOR THE MOMENT

M

National News

Early reports from downtown DC...

Mile 15 - Matias and Dave in a pack of 5...time 1:28:45 (75 secs under 6-min mile pace)

Soon thereafter, pack runs approximately 2 mins off the course!

Mile 17 - Dave is a few strides behind Matias. Jason and I jump in and run with Dave from Virginia Ave to the hill on Calvert, just after mile 19. Mile 18-19 was a 5:59 for Dave. Matias had gained a 10 second lead and was running stride for stride with another runner...Dave was alone.

UNOFFICIAL: Wardian is rumored to have won in 2:26, LaSalle grad Brian Skelly second, Kyle Smitts 3rd...Phillipe Rolly 5th.

Post your reports...

MORE:

MP spilts...
5:48/6:05/5:59/5:53/5:55/5:57/5:52/5:59/6:05/5:47/5:53/5:51/5:59/
5:50/5:50/5:45/7:55/5:50/5:58/6:17/5:55/5:53/5:35/5:52/6:01/5:53/75

RESULTS

1 1/119 3 Michael Wardian 32 Arlington VA 2:26:36 2:26:36 5:36
2 1/76 19 Bryan Skelly 24 Philadelphia PA 2:29:02 2:29:03 5:42
3 1/104 12 Kyle Smits 28 Baltimore MD 2:31:27 2:31:28 5:47
4 1/125 5 John Piggott 41 Williamsburg VA 2:31:37 2:31:39* 5:48
5 2/119 20 Philippe Rolly 34 Fairfax VA 2:33:11 2:33:12 5:51
6 3/119 247 Gregory Cheval 30 Houdan 2:35:49 2:35:49 5:57
7 2/104 982 Matias Palavecino 25 Washington DC 2:37:06 2:37:08 6:00
8 4/119 1633 David O'Hara 30 Washington DC 2:39:41 2:39:43 6:06
9 1/98 678 Piotr Karasiewicz 45 Brooklyn NY 2:41:09 2:41:11* 6:10
10 1/134 8 Pavel Frelich 35 Chevy Chase MD 2:43:57 2:43:57 6:16
11 5/119 1677 Robert Schneider 30 Washington DC 2:44:29 2:44:34 6:17
12 2/76 18 Philip Turner 22 Washington DC 2:47:21 2:47:24 6:24
13 3/76 1612 Luke Merkel 23 Washington DC 2:48:13 2:48:14 6:26
14 2/125 1581 Paul Leonard 44 Forty Fort PA 2:49:03 2:49:05 6:28
15 4/76 1086 Alex Rock 20 Lawrence KS 2:49:42 2:49:47 6:29

1 1/96 11 Katie Blackett 29 Boulder CO 2:44:57 2:44:59# 6:18
2 1/56 4 Susan Graham-Gray 38 Greencastle PA 2:55:58 2:56:01* 6:44
3 2/96 9 Tracy Stewart 27 Golden CO 3:00:21 3:00:23 6:54
4 1/39 943 Rebecca Nathan 41 Arlington VA 3:08:15 3:08:41* 7:13
5 2/56 7 Hilary Cairns 36 Washington DC 3:13:57 3:14:00 7:25
6 3/96 1556 Laura Johnson 25 Washington DC 3:14:08 3:14:35 7:26
7 4/96 349 Toni Diegoli 28 Arlington VA 3:16:31 3:17:25 7:33
8 2/39 21 Connie Gardner 43 Madison OH 3:19:13 3:19:16 7:37
9 3/56 1335 Sharon Webb 37 Germantown MD 3:18:59 3:19:31 7:37
10 1/35 676 Sabine Kane 47 New Brighton PA 3:21:23 3:22:05 7:43
11 4/56 1639 Paula Pels 39 Bethesda MD 3:26:25 3:26:36 7:54
12 5/56 1570 Angela Kreisman 36 Pittsford NY 3:27:41 3:27:47 7:56
13 2/35 1725 Patricia Zerfas 45 Kensington MD 3:27:32 3:28:07 7:57
14 5/96 684 Courtney Kaup 28 Baltimore MD 3:27:14 3:28:13 7:57
15 1/79 1259 Kara Thaw 23 Washington DC 3:29:28 3:29:45 8:01

1 1/183 5783 Christopher Raabe 28 Washington DC 1:07:09 1:07:11 5:08
2 1/99 46 Steve Crane 24 Alexandria VA 1:08:58 1:08:58 5:16
3 2/183 49 Gurmessa Kumsa 27 Indian Head MD 1:09:02 1:09:02 5:17
4 1/212 41 Jerome Ross 31 Anchorage AK 1:09:18 1:09:19 5:18
5 3/183 32 Mark Stallings 26 Atglen PA 1:09:30 1:09:31 5:19
6 2/99 34 Patrick MacAdie 23 1:11:24 1:11:25 5:28
7 3/99 47 Ryan Deak 23 Fairfax VA 1:11:43 1:11:43 5:29
8 4/99 3433 Beruk (broo Deberewor 23 Washington DC 1:11:53 1:11:54 5:30
9 4/183 44 Matt Sciandra 25 Washington DC 1:13:04 1:13:05 5:35
10 5/99 5758 Michael Padilla 22 Pensacola FL 1:13:18 1:13:19 5:36
11 1/148 35 Robert Weiner 41 Evergreen CO 1:13:27 1:13:28 5:37
12 5/183 5720 Stephen Money 26 Washington DC 1:15:43 1:15:45 5:47
13 6/99 37 David Miller 23 Falls Church VA 1:16:08 1:16:10 5:49
14 2/212 4440 Ga'bor Ola'h 31 Gaithersburg MD 1:16:37 1:16:37 5:51
15 3/212 5856 Carey Smith 32 Rockville MD 1:17:38 1:17:38 5:56

1 1/172 36 Tamara Lave 38 San Diego CA 1:21:00 1:21:02 6:12
2 1/185 42 Phebe Ko 24 Baltimore MD 1:22:21 1:22:22 6:18
3 1/373 5390 Melinda Carlson 27 Washington DC 1:24:28 1:24:30 6:28
4 2/172 6035 Feng Sun 37 Columbia MD 1:25:15 1:25:17 6:31
5 3/172 31 Rachel Moritz 36 Sterling VA 1:25:30 1:25:31 6:32
6 38 Sharon Donovan 1:26:39 1:26:41 6:38
7 1/225 4937 Jessica Storm 30 Reston VA 1:28:31 1:28:36 6:46
8 2/225 43 Tarra Fenske 30 Washington DC 1:28:37 1:28:41 6:47
9 2/373 5635 Adrianne Kroepsch 25 Washington DC 1:28:44 1:28:54 6:48
10 3/373 6058 Felice Kelly 26 New York NY 1:30:28 1:30:32 6:55
11 4/373 5703 Laura Meighan 25 New York NY 1:30:59 1:31:06 6:58
12 5/373 5347 Marybeth Baxter 28 New York NY 1:31:06 1:31:13 6:58
13 6/373 6050 Martha Snyder 28 Washington DC 1:31:18 1:31:23 6:59
14 4/172 5453 Jeanette Dumbrell 38 Falls Church VA 1:32:57 1:33:10 7:07
15 2/185 4779 Dawn Sell 24 Fairfax VA 1:33:17 1:33:26 7:08

PHOTOS OF ST. PATS RACE

TWO YOUNG STARS BRING IT HOME



























MELISSA SCOUTS THE FEILD.
MATT LURKING IN THE BACKGROUND.


JAKE, THESE GUYS SHOULD BE CHASING YOU

GET OUT AND RUN

Its Spring and you all should be flying out there. Unless you are beat up, get out and enjoy the air. its 70 degrees.

Good to have you aboard Joe. Also,I spoke to Wilson and I am trying to inspire him to come out on Wednesdays and do some serious workouts as we have done in the past.

If not on Wednesdays, we will have to post multiple training times with various locations to accommodate everyone.

For those running the Marathon this weekend, good luck!

I am jealous as i would love to be out there running like the wind.

run well and stay healthy---------M

Hey

whats up. My name is Joe Wiegner. I met Jake Klim at the Shamrock 5k in Baltimore 2 weeks ago and he talked to me about the georgetown running co and sent me an email to be a part of this blog. I live in Germantown and have been running solo since I moved down to maryland from philadelphia (in the summer). I went to JMU with Ben for a year (he was a senior, i was a frosh). I talked to ben about the club a while back but with my busy schedule starting up my first year as a teacher, I didn't have too much time to run earlier this fall/winter. Ben, i apoligize for not getting back to you sooner... it has been crazy with my job and helping to plan a wedding for june. Recently I have gotten back into it and am racing again.... I am really looking for an organized team to race with/maybe meet up with 2 times a week or so to run/workout with. As you all know, its tough to stay motivated when your running solo. I previously ran with the Brooks Manhattan TC and after leaving philadelphia, the distance was too far to get up to the city on weekends... I really want to get involved with this team cause Ben and Jake both have told me some good things about the club. I just wanted to introduce myself and say that I look forward to meeting everyone.
Also, I wasn't sure who is up for running any track meets this spring but I was looking at possibly running at the U of MD meet in two weeks (as a workout).
See you soon,
Joe Wiegner

Hi everyone. I have never blogged before but after receiving 2 invitations to blog, I decided to give it a try. Most of you probably don't know me, but I also run for GRC. I have been out of the racing scene for quite a while. Since my last marathon in October, I have had a lot of trouble with my glutes and hamstrings. After a lot of PT and multiple doctor appointments, I have come to the conclusion that my problems resulted from overtraining. I did 9 weeks at 120 miles over the summer and my body just decided to rebel. From October through February I basically have done nothing but easy running. I just recently changed coaches and have started working out again. I am still not 100% but have made a lot of progress. I plan to run Cherry Blossom as my first race back, but I am not sure what to expect. I am excited to start racing again though. I look forward to meeting some of you soon. Good luck with your training.
Susannah Kvasnicka

CARPOOL

Dave O or Mighty Matias, can you drive Steve (LIVING LARGE)Money to the race on sat? He lives in dupont. if he can't get a lift he is threatening to jog to the race start.

Saturday & Sunday

Saturday - I plan to head down and watch the National Marathon. Those on the sidelines last Sunday were very helpful so I want to pay you all back...what can I do to assist? I was going to hang out where DaveO suggested and watch/film/cheer/support the race from there. Will anyone else be joining me. Dave - what is that location again? After the race I'll run the Cherry Blossom course.

Sunday - I plan to run around 15, will anyone want to join me? Any of you 'thoners want to make it a 40 mile weekend? I kid, I kid....

TRAINING UPDATE

I am officially taking time off of racing until Boston. No need to kill it and risk injury. i hit the bike for 1.5 hrs every day last week and lifted weights so i feel strong. i want my joints and bones fresh for Boston. I will begin running again this wed and start back slow. the fitness is there and perhaps all of the cross training will pay off for the marathon. I will also incorporate two massages a week leading up the marathon for optimal muscle work.

the rest of you guys and gals, take it easy on the joints and bones.

On a side note, renown massage therapist, Terrel Hale has invited all of us to his house for a post race meal after the Pikes Peek 10k. He does some work for the Montgomery County Road Runners and will be there to run the race, as well. His wife is from France and will make Crepes for us to devour. You can ask him questions and see if the massage work he does can be an asset to your running.

peace

M

GREAT RACE AND NEVER BE DISCOURAGED

Everyone who ran today should be happy for no other reason than you got out on a windy and cold day and ran a good one for old st. pat. Jason is a man possessed and clearly feels good and is having fun. Klim, no worries man, everyone has those days of blaaaaaaaaaaaaaaaa. I do not know what happened to Philippe. bathroom break is the rumor. Steve looked strong as did Matt and Melissa. as with all sports, some days you are person without peer and some days you are normal or flat or whatever. Its called being a part of the human life cycle so get used to it.


The National Marathon should be fun too. Matias looks prepared as was indicated by his riding around on his road warrior like bike with dress shoes and a ski-mask, etc. They will call him Mighty Matias.

Dave O, take it easy on the IT band and think positive. all should be well.

We move on to next weekend.....

For all those running next weekend in the Marathon, First off, good luck. Seconly, thought this may offer some inspiration...wishing it was just that easy.

www.youtube.com/watch?v=HUAfkNGYY9Y

A RACE NOT TO MISS

I ran this race several years back and highly recommend it. Its the Apple Blossom 10k in Winchester, VA. The race is lots of fun and there is good prize money. More importantly though, its a cultural experience that is unique. The town has this big Apple Blossom festival that takes you back in time to "good old fashion america" can't explain it but I definatley thought i was in another world. lots of old cars parading in a line with a school band and cheerleaders and odd little displays of small town pride and joy. Also, if you win the race you get to ride in a car with the homecoming queen:( check it out


http://www.thebloom.com/events.html

RUN ON SAT

I am still planning a run this sat morning. at this point i am flexible as to where to meet. somewhere in DC. i like to run in the rain, so the weather is a mute point.

give me a call at 202-215-0744 if interested.

On a side note, BC will upset G-town in the ballgame on sat. I am a G-town fan but a Boston native and roots takes precedence. Go Eagles!