New Uniforms

I am pretty sure we have switched from Brooks to Nike for the team uniforms. I just need to get everybodys sizes so I can send the order up the chain and we can get the new gear in time for the upcoming racing season.

So whenever you get a chance, email me your sizes at allengcarr@gmail.com

Allen

UPDATE ON RUNS THIS WEEKEND

YO____________

I know there are two scheduled runs this weekend. However, since there is vast array of running talent here and as usual there are different strokes for different folks, there is no need for anyone to be excluded from group run love. Bottom line, if others want to meet on Sat at the G-town store for one reason or another, please let your voices be heard now via the blog. This way someone will be there to open the store and get the run started.

The Oracle that is Dwyer

I am going to use this forum to gloat:

Guiliani's loss in Florida sunk his viability, and so Klim's prudence saved him from wearing a dress... but don't fear... there will be time to slosh him up enough to provoke his rashness.

If anyone else would like to challenge the oracle, and has the guts to see it through... please make a prediction/wager...

And if you see Klim, give him crap about punking out (it will furthur our cause to incite him, and in turn, get the better of him!)

cheers,
"the oracle"

Tempo Run - Saturday

Just in case this got buried below...

For any of you that might be interested, Klim and I are running a tempo run with Pacers' Steve Crane on Saturday morning (2/2) at 9:30.

The venue is Buddy Attick Lake in Greenbelt, MD--right off of the Beltway. The lake has a 2k (2,040 meters, actually), soft-surface loop that's similar to the towpath but with some small notable hills thrown into the mix.

I think the plan is to run at least 4 laps, though some may go as far as 7 laps. Everything will be marked: the 400m, 1k, and mile for those who like to keep splits.

This is the same place where I used to run my tempo runs and XC workouts in college. We'll meet in the adjacent parking lot to warm-up.

Location:

http://maps.google.com/maps?f=q&hl=en&geocode=11782793214183482834,39.005210,-76.890811&q=Unknown+road+%4039.005210,+-76.890811&ie=UTF8&ll=39.005412,-76.889491&spn=0.012439,0.039396&t=h&z=15&om=0

Marathon workout data

So, I scanned Robert Cannon's training log for insight- I've mentioned him before, but just to give background- he ran as the second youngest guy to make the trials... his qualifier and actual race were both around 2:20... I know it can sometimes be hard to get a sense of the big picture when looking at individual workouts... so, if it helps- Trials were early november..

in July he ran about 100 mile weeks. His workouts were largley 4-6 mile tempos ending with 400-800 repeats.

August had two break weeks of 25 and 50. By the end of the month, his workouts increased in length:

"20min warmup (sunny, low 70s)2 X 30min 2min jog in between to get back to the start 15min cool down ice bath ran a 1mile rolling loop across from the high school - i measured it to be a about 10meters longer than a mile with rolling hills for a simulation of the trials course - wanted about 5:40/milecame through each mile a second or two fast - hit the first 5miles in 28:06 and the second in 28:12 - felt really bad the first few miles (most likely from going from 8min/mile right into the workout and the fact that I haven't really recovered from Sunday), but got into a descent rhythym after - need to keep working on the engine"

September: started with a 100 mile week and his last week was at 130 (his highest week). workout length increased:

"2+mile warmup (low 70s, sunny)2 X 45min w/2min jog on the same course that I ran the 1hr run last week onsplits:5:43; 5:56; 5:52; 5:49; 5:52 (29:13 for 1st loop)5:39; 5:55; 5:55; 5:53; 6:01 (29:27 for 2nd loop)5:46; 5:56; 5:59; 6:06; 6:05 (29:55 for 3rd loop)1:26the 45min break was just alittle over a minute before the 8mile mark2+mile cooldownvery hard workout - I could tell by the first loop that this wasn't going to be easy - legs just couldn't find a rhythym - by the third loop, I could barely get up the hills - legs were dead - just too hilly of a course - really solid effort throughout, breathing felt good, but really felt how hard it is to run a long time on the hills - legs, arms, and abs really sore by the end - didnt take any liquids which I really should have"

October: mileage between 110 and 120, and then he "tappered" the week before the trials with an 80 mile week. Most workouts this month were at marathon pace:

"3mile warmup + strides (slight wind, 70s, 90+% humidity)10mile MP run = 53:25 (ave. = 5:20.5)(ran a 2.5 mile stretch that rolls the whole way)(splits: 5:13; 5:13; 5:21; 5:18; 5:23; 5:25; 5:25; 5:20; 5:22; 5:21)4mile cooldownreally tough marathon paced run - i dont really sweat that much but today was a different story, soaked by mile two - the turning, hills, and humidity really got to me early plus the fact that I went out a bit too quick - paid for it in the middle and seriously thought about bagging it - glad I didnt because I was able to find a descent groove at the end - Dad helped with giving me Gatorade"

Tempo Runs

Tempo runs are very crucial to training. Hall, Gildea, and thousands of others swear by them. So maybe this will get a conversation going. Here are a few of my questions for everyone individually: How far? What surface? What time and what day of the week do you run your tempos?

I have been running mine solo on the roads, but I really want to get on softer surfaces. I'm currently doing 6-8 mile tempo runs on a road loop in Montgomery Village once a week. I'm trying to build up the length every few weeks. I know Laura had posted about gettting some people out on Thursdays from the store. I'm interested in checking that out, but is anybody interested in running some tempos on the Canal in the coming months?

Nate

THIS WEEKEND AND 10K UPDATE

I spoke with Jake and Bain about a run on the Seneca Creek Trail this weekend. We are going to do it. 2hrs or 20 miles, give or take some inches or minutes. Also, for those who just want to come and run in a nice place and do something at their own pace, please feel free to come along and do you your thing. After the run we can go to Starbucks in Potomac for coffee, food, etc. Murphy can also do his weekly bulk grocery shopping at the Discount Giant.

What day are people able to do it, Sat or Sun? Most people per day wins out. Please let us know via the blog by COB Wednesday.

Also, the race with Pacers is set. I have told them that some of you all are in terrific shape and the score will be on par of that between the Redskins and the Patriots, this past season. With us, being the Patriots, of course. We do need one more woman, however, if we are to compete as a Co-Ed team. Laura, Dawn, Megan, Kelly, whats up?

Edwards Ferry Parking Lot Map

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Washington & Lee Track Workouts

Hey guys, just a heads up, there is a good group running quality track workouts at W&L High School in Arlington every Wednesday at 6:30 ( warm up at 6:00 I think). Most are pacers guys. I don't know about you but I can only do so much by myself and need a little push sometimes. I was at the track for the first time in about 9 months running a workout with Mammen when I saw the group and they invited us to join in anytime. We were already three sets deep so I didn't do the workout with them last night but they were running 8's anywhere between 2:15 to 2:30. Also, I'm running an indoor mile race (just for Sh*ts and giggles) at the PG complex this weekend if anyone is interested.

Weekend Runs

Saturday - GRC Store 9:00am...standard group run. I am going to run at least 10. I am up for any route, but would prefer not an out/back along Canal. Any suggestions?

Sunday - I am running in upper Montgomery County along the Canal at a place called Edwards Ferry. Some of you have been here before...
http://www.mapmyrun.com/run/united-states/md/poolesville/374930829
The route is 10 miles...and I'm planning to run it twice...easy for a total of 20. Others can run 10 or I can give them suggestions for something btwn 10 and 20. It's very pretty, quiet and bucolic. I am simply looking to get the distance in as I've been running 18 mile long run for the past 3 weeks. It's all on dirt trails & roads. I am meeting at 10am. If you want a ride from my place in North Bethesda let me know. I am right on the metro redline. If you plan to drive yourself, please try and arrive at 9:45am since this place can be difficult to find.

Let me know if you're interested.

PHOTO - EDWARDS FERRY

WHO IS RUNNING THE CLUB CHALLENGE?

Billy, $$$$$$$, Murphy, Peter, Timm, Zach, Reaves, Mighty Matias, Christiam, Bain, Herzog, Carr, Dwyer, Ernst, Munro, others?????? This is the ultimate "CITIZEN RUNNERS" race. No frills and all hills in Columbia, MD. Tough and cold. Good workout for Boston.

Even with Klim off the block doing that half way out by William and Mary, we should be able to field a team strong enough to win. 20 minute drive and by 9ish the race is over. Coffee and bages after.

Look at results from the last race
http://striders.net/races/rrca/index.html.old

Marathon Training Run on 2/10

I know I am posting this super early, but I want to make sure people mark it on their calendars.

On Sunday, February 10, I (plus Reaves has committed) plan to run from Sycamore Landing to the Old Anglers Inn along the C&O Canal. The distance is 15 miles from mile markers 27 down to 12. There are at least 8 of us training for a spring marathon (Boston) who want to run btwn 2:30 and 2:35 and I want to get a solid pack together for a marathon-pace run. The goal would be to start out as if we were running our marathon and continue to run even splits for 15 miles at 5:5X pace (we can determine the "X" later). At 15 miles we simply "walk off" feeling fresh, fine and longing for more. We can add a cooldown of sorts after if needed.

It'd be sweet to get a solid pack and stay packed up for the duration. We don't want any heroes jetting away at mile 7. It's too easy to do that and part of the workout is geared towards staying on pace and keeping cool. Right now I know of the following who are aiming to run 2:30 low at Boston: Me, Murphy, Reaves, Dwyer, Chris Baine, PACER Brian Baille (Frederick), Max...and maybe Matias (?). Any others? That would be a solid pack of guys if we could get a commitment. I did this about a year ago and it was a huge confidence booster. I throw this out to the marathoners specifically, but others are welcome too. But again, this isn't a race.

Logistics - everyone would meet at Old Anglers at a certain time then pile into two cars. Those cars would park at Sycamore and we'd all run south. Then one guy could drive the owners of the two cars back up to the original spot.

Mark it on your calenders. Who is in?

TRAINING AND RACING = TAXED LEGS

Yesterday, I met Pat Murphy and Zach Britton down at the Capital Crescent trail in G-town to run a 20K sponsored by the DC ROAD RUNNERS. Among the famous and not so rich, was Bob Marino, another one of the "old guys" who, back in the day, would battle Moeser and Hage for local bragging rights as the area's best runner. Typical of his era, he showed up at the race looking even more un-cool than me. Sweats, 70s style headband, a sweatshirt stamped with the label US NAVY on it. Totally old-school and awesome.

Anyway, Ted Poulos was there as were many other faces that looked familiar. The race is so low key, that nobody knew, including the race director, where the start line was. Eventually he found it and boom, the race started. Right from the get go, some kid from the US Navy, bolted out like a piston. He had a huge lead. Well, myself, Britton, Murphy, Marino and some other dude, settled into a pack and slowly reeled him in. As we ran we hit several big patches of snow and ice. These slowed us down quite a bit as we had to really dodge and dart away from the ice. At the 6.2 turnaround, Murphy who had a slight lead on me, said way to go Max, or something similar, and as he said this and I began to make my turn around the cone, I wiped out and slid to the ground. I felt like a marine doing some sort of combat routine. Anyway, I bolted up, shook off the stinging sensation that resonated down my elbo and decided to not let those guys run away.

1 mile passed and we started to get strung out. Murphy and Britton really started to race and pick up the pace. They caught the lead guy and moved ahead. Being the old man that I am, I held back and back and slowly reeled in the #s 3 and 4 guys until it was just Murphy and Britton in front of me. At some point Britton made a move and Murphy decided not to go with him. I caught up to Murphy and in his always pleasant demeanor, he simply said, I have had it or something similar. With 3.5 miles to go, I decided to put a little more speed on and see if Britton would fade. Just when I thought I would get him, at mile 2, he put a surge on. I did too, but not enough to reel him in and he ended up running a strong finish to get the victory.

In all, it was a good, hard run with some tactics and adventure thrown into the mix. My end time was 1:12.57. If I had not fallen and there had not been snow and ice, I say my time, as everybody else's, would have been 1 minute faster.

As for today, Klim, Dylan, Christiam, Bain, Tanner, Murphy and Reaves and myself ran a solid 18 miles in the frigid cold out by Old Angler's Inn. It took my about 9 miles just to warm up and get the legs to feel alive.

We did a solid pace with a little speed thrown in at the end. After, we went to starbucks and talked smack.

Klim, is now claiming that if Giuliani loses he does not have to wear a dress at a race. I forget the specifics of the bet he made with Dwyer a few weeks back, but I could have sworn, Klim, wearing a dress, was part of the deal.

After two pretty high mileage/intensity days, my legs are tired. Time to rest a bit.

FYI---Please look at the most recent Running Times. In the section where Master Runners are ranked, Moeser is the #2 guy in the world(i think). for his age group, 55-59.

Happy Martin Luther Kind Jr. day. MLK was the MAN

TRAINING RUN FOR MANANA

I was going to run the race with Jake in MD, but noticed that DC ROADRUNNERS, is putting on a 20K and 5K on the Capital Crescent trail tomorrow morning. The race start is basically right at the G-town running store. So, for the purpose of convienence, I think I will do the 20K as a tempo(5:50-6 minute pace) and then head over to the store and starbucks for some post run/race chatter. If people want to run that as a GRC training run, its only 5 bucks for either race. The start is right at the begining of the trail. Basically, across the street from the store. If you walk down the steps from the canal to street below(water st, i think), you will see the boat house on the left. thats where it starts.

LIST OF INJURIES

I am learning(always) about the body and how it responds to treatments for injuries, what to apply for what type of injury, etc. I am not sure what any of you all do. I could describe the stories I hear from dozens of runners in the area but that requires too much writing.

Below are two examples of injuries that I have been working with for approximatley two years.

1) Hallux Limitus(stiff big toe). I went to the Podiatrist recently for a toe problem. He examined my big toe and said there is a large bone spur on the joint that connects the toe with the rest of the foot. This is due to the massive amount of flexing this toe has done over the years. Anyway, to make a long story short, the toe has not been able to bend upwards for 2 years. It is stiff but really does not cause pain, just some aggrevation.

Remedies
1)In older people and in severe cases, doctors will operate to shave off the spur. However, it usually grows back and is worse.
2)One can try orthotics.
3) Be tough and just run with it. (My option of choice)


Hamstring Strain. I have run with a strain in my right hammy for 2 years. I can run through it but the hamstring is forever tender.

Remedies
1) Rest and Prayer
2) Ultra sound and PT
3) Massage and ice

I have tried little bits and pieces of all three and still suffer a bit. Wilson Komen suffers through the same injury and has had it for 8 months.

I know Jake has had some shin problems but I have no idea if others have or do suffer and just run through these things, etc.

My next sporting obsession will be Ping Pong

Have to share:

Billy posted this on my log. I would like to draw attention to the use of the plural for the personal pronoun, "they":

Jason, Thanks again for helping me out on Sunday. A roommate opened the door right after you left (they were in the shower) and everything worked out for me. Thanks for helping and giving me a ride! -Billy

anytime Billy, anytime!

INFO FOR UPCOMING RACES

Please e-mail your personal info for GW 10k and Club ten mile challenge.

I am taking Munro and Moeser off the 10k list as I do not think they are racing. If anyone else wants to do it, let me know. We need a woman on the team, too. Melissa or Laura wanna do it?

Max.Lockwood@gmail.com

Weekend Runs

I was thinking of running one of the local MCRRC race series races on Saturday. It's 5 (semi-hilly) miles and my goal is to run a good warm-up then run 5:20 pace for the first 4 miles and then see how I feel. I am trying to mimic my half marathon pace (hopefully!). Then I'll run a longer cool-down...maybe right after finishing. Anyone else interested? More info below.

I am meeting Patrick Reaves at the Old Angler's Inn parking lot on Sunday at 0930 for a long run. He is running 18...I will try and run the same. We'll hit up some of the hilly trails above Great Falls on the MD side before or after our melancholy route along the C&O Canal. Any takers?

Shooting Starr
Saturday, January 19, 2008 - Silver Spring
8:00am 5mi race - course map (CS)
Though the course will be much the same, we have a new start and end point for 2008—about a block over from the (now closed) school we previously used.
Named in memory of club member, Jim Starr, this 5 mile (Championship Series) race is part of our low-key club race series. As such, it is free to MCRRC members and only $5 for non-members. Registration is race-day only.
Location & Directions
Cresthaven Elementary School
1234 Cresthaven Drive, Silver Spring, MD 20903
I-495 to New Hampshire Avenue (Rt. 650N); turn left onto Cresthaven Dr, follow to school lot.
The West Hillandale Swim Club is going to allow us to park in their parking lot. They are directly behind Cresthaven Elementaty School (and across the street from our old location, on Schindler Dr.) If Cresthaven is full, simply park in the swim club lot, walk up the hill to the right of the pool building. In about 50 feet you will be on Cresthaven property, in the field behind the school. The address for the West Hillandale Swim Club is at 915 Schindler Drive, Silver Spring, MD 20903. Their web page is at http://www.westhillandalepool.org/.

Columbia Club 10 Mile Challenge

Sunday, February 24: RRCA Club 10 Mile Challenge is set to kick off after last year's event was canceled due to inclement weather. For anyone who is looking to run a 10 mile race (for $0), feel free to register following the enclosed link.

I wasn't sure if GRC had its own recognized RRCA club, so if you do and want to compete as GRC, I would suggest getting in touch with the race director. However, you are more than welcome to run as an honorary member of Falls Road, and if GRC has enough runners, we can separate and hold our own team competition. It's a good race, always competitive and all local folks. It's rolling, so it won't be a PR course, but a good 10 miler to do prior to Cherry Blossom.

Register here just go to online registration, fill out the form and then use the code FrrAD

If you have any questions don't hesitate to ask!

READ THIS BOOK

RUNNERS GUIDE TO THE MEANING OF LIFE

BY AMBY BURFOOT

EASY READ AND INSIGHTFUL