Sunday Run

Is anyone interested in running long (14 ish) on Sunday in Montgomery County? I was thinking of Violets or Pennyfield Lock. I ran there today and it was very nice. 10am?

RUNNERS WORLD AND NEW YORK ROAD RUNNERS WEBLINK

For all those who might give a darn, Iron Mike Wardian is a featured runnner on the New York Road Runners website section on the trials. He is on the same list with some pretty lofty company. Also, Gene Mitchell, owner of the Running Company chain, is a featured runner in Runners World. He is one of the few "old guys" who made the trials. Interesting little write-up.

Other than Wardian, Chris Raabe, Steve Meinelt(former washingtonian) and maybe one or two other local men are running the trials. I am going to NYC to check it out and cheer them on.

Allen, regarding your earlier post on team races, there are a ton. Veteran's Day 10K is a real good one. I think we won it last year.

_______M

Run Tomorrow

Is there a run planned for Saturday morning? Can I suggest a meetup at the store at 8:30 am? 10-12 miles for me.

Team Races???

Does anybody know of any races in the next couple months that have a team competition. I think it would be nice if we could a decent number of people from the team together in one place for a race. I am planning on running the Veterans Day 10k in November and I know this race has a co-ed team competition. Thats at least one possiblity, any other suggestions are welcome.

Allen

HOW TO MAINTAIN THE BOD.......

Please provide some of your own methods and madness for keeping your legs and joints and feet healthy and looking forward to the run. I am consolidating a list from runners around the way.

Epsom Salt Baths, the Ice Bath, the Massage, Weights and Yoga, throw out some of your secrets. The key to enjoying running is to be able to walk with a genuine smile after the race. Running until death is looking at you in the eye, does not seem to behoove the Citizen Runner.

I did my long run on Sunday and I think I saw Melissa moving out there in the Park as others milling about.

I did not get a chance to see Dane----oooops I mean Dean, speak at the store on Saturday. Anyone have anything to say about his words of wisdom?

run well___________M

Georgetown 5k Saturday

I am running it. There's no prize money or frills, but the entrance fee is only 10-15 dollars and it to benefit their team. No idea what the course is like... but a flyer for it is at the store. Company is always welcome.

Lake Winnipesaukee Relay Recap

In case you were itching to read about my Lake Winnipesaukee Relay, please fee free to click on over HERE. It is long but there are pictures!

The Things You do for Love

15th Annual Navy Federal 5K
Scott Munro (25) and Megan Sowa (24), both of Arlington, approach the finish of the Navy Federal 5K. Sowa won the women's race in 19:22.


















(c) Washington Running Report

RUN ON SUN

I want to do a 2hr. run in Rock Creek on Sun at 8:00am. Meeting place is Pierce Mill(parking and bathrooms). It is located between the Store and the DC/MD line. The run will inlcude trails, hills and some speed surges mixed in. Creative and interesting run. Good workout. Total of about 14 or 15 miles. Gatorade and Bagels after.

All are welcome_________M

Lake Winnepesuake Relay

As much as I would love to run with Dean this Saturday, I will be in New Hampshire taking part in a 65 mile relay. Usually teams of anywhere from 5-8 will run this race but I will be taking on the masses with just one partner as we hop on shuttle buses, drive our own car and do everything else that would be much easier with 8 people. But that is the fun.

Anyway, I just wanted to make the 300th posting on the G-Town RC blog.

Wish me luck.

Come Run With Dean Karnazes Saturday

Dean Karnazes will be at the store on Saturday to lead the group run. The run will begin at 9 a.m. and it will be 4-5 miles. After the run we will be handing out free copies of his national bestseller Ultramarathon Man, which you can get autographed if you would like.
Following the run, we will have a number of different things going on. We will have a question and answer session with Dean, in which we may have to hold Max back to avoid him from possibly getting tasered by the police. Runners World and Nissan will both have some things going on outside the store.
Ben and I would really appreciate it if you could make it to the store on Saturday. The more people we have out for this the better.

Allen

HEALTHY AND LEGAL PERFORMANCE ENHANCEMENT

STUFF: WHAT DO FOLKS DO?__________I ASSUME MOST OF YOU READ ABOUT ALL OF THE PERFORMANCE ENHANCEMENT STUFF THAT RIDDLES THE TRACK AND FIELD WORLD AND ALL SPORTS. ASSUMING ALL OF US NON-PROFESSIONAL RUNNERS LIVE A FAIRLY CLEAN LIFE WITH THE EXCEPTION OF ERNST AND KLIM, I AM WONDERING WHAT PEOPLE ARE DOING TO MAINTAIN THEIR BODIES. RUNNING HARD IS NOT A GOOD THING TO DO TO THE BOD SO I AM CURIOUS WHAT KEEPING FOLKS HEALTHY, FEELING GOOD, ETC. SUGGESTIONS, THOUGHTS, IDEAS, STRATEGY, ETC? BRING IT ON_______M

WORKOUT

I would like to do 800s this thurs or wed. i am open to either day. would like to start them no later than 5 as its getting dark. we can do them on the capital crescent trail as there are markers. all abilities are welcome as this is meant for anyone to improve their strength. I am thinking one mile warm up and then 8x800 with 2 minute recovery in between each one. Mighty Munro, Money, Matias, Dwyer, Melissa, Drew, Klim, Nate???????whoever................Its all love

________M

In Other Weekend News...

Here is a rundown from this weekend's races...including times from GRC folks and other area runners:

Melissa (Kitty) Tanner set a big PR in the Park's Half Marathon with a time of 1:20:21.

Vanessa Hunter finished 2nd in 1:18:31

Pat Reaves, who has been meeting on group runs, ran a 1:13 low...this must be a huge PR for him? Awesome job Pat!

Max tempo'd a 1:17 something.

PHILLY DISTANCE RUN

Chris Raabe ran a 1:05:06

Phillipe Rolly ran a 1:07:55

Kyle Smitts ran 1:08:08

Eric Post - 1:08:38

Ryan Mammen - 1:09:26

Scotch activist Matt Ernst ran 1:24:55

I know I am forgetting people, so feel free to add in comments...

LT

Philly Distance Run

Laura Turner

5k - 18:21

10k - 36:44

10M - 59:15

13.1 - 1:17:44 (5:56 pace)

Dave O better watch out.

LEGS FEE LIKE.........

Marshmello fluff and cosco brand jelly with wonder bread topping it off.(Jake's regular diet before a run) Too many runs on the asphalt along the Charles River took their toll. Taking hot yoga tonight and then watching the BOSOX clobber the yanks.

I suggest buying some Bill Rogers stuff and hanging it on your walls as its going out of business.

http://www.shopfest.com/runners_sportswear/index.htm

also, go on Jake's sunday run as its a nice alternative to the regular runs we do.

who is doing the run from the store tomorrow with MEETUP?

later_________M

Sunday Run - Riley's Lock

Jason, Wiggy and I are meeting at 10am on Sunday for a run at Riley's Lock. The high should be in the mid-70s...perfect for a mid-morning autumn run! I plan on running at least 12. All are welcome.

Let me know if you are interested.

I am watching Melissa (and $teve?) run the Park's Half earlier that morning before heading to Riley's.

Directions: From I-495, take the River Road west exit. Continue several miles until River Road turns left at Seneca Road (there is a stop sign). Turn left, then proceed a few hundred yards until Rileys Lock Road on your left (13015 Rileys Lock Road - Google Maps, MapQuest).

anyone up for a workout tonight?

2 mile warm up and cool down...

10 mile cutdown.... (start pace 6:40 and work down to 5:40...)

any one up for this? I hate doing this workout alone...

SPEED THIS FRIDAY

I NEED SOMEONE TO MAKE ME RUN FAST THIS FRIDAY(MORNING OR EVE)CANAL OR TRACK.

I HAVE BEEN IN BOSTON READING POETRY AND LEARNING TO DO GOOD(MATT, YOU WOULD BE PROUD) WENT TO HIGHSCHOOL REUNION. 20 YEARS HAS GONE BY. NO, MATT DAMON DID NOT COME. NATE ALBERT, OF THE MIGHTY MIGHTY BOSSTONES DID THOUGH. NOW MOST OF YOU REALIZE I AM INDEED OLD. HOW MANY OF YOU HAVE HIT THE 10 POST HIGHSCHOOL SPOT?
________________M

Saturday Race in Georgetown

http://www.active.com/page/Event_Details.htm?event_id=1457734

I plan on doing it. It is along the canal. 25 bucks, but they provide breakfast, prize money, raffal, and t-shirt.