Running & Nutrition Workshop - This Saturday!

Georgetown Running Company is hosting a workshop on proper nutrition for runners with registered dietitian Mary Perry.

The workshop is being held at:

Georgetown Running Company

3401 M Street NW

Washington, DC 20007

on Saturday, February 28 from 11am - 1pm

Mary Perry, R.D. is a registered dietitian through the American Dietetic Association and a licensed dietition through the District of Columbia. She works at the Sports Club/LA in Washington, DC where she promotes optimal health and performance through customized nutrition counseling programs and services.

We hope to see you there!

run on sun

i notice that the chevy chase store is mentioned as the place for the sunday run at 10am. Please provide some context. Is this the regular killer sunday run where people run until they die or is this for all comers, etc? also, are people planning on opening the store and if so, with what key,by whom, etc.

Jake mentioned something to me on the phone but my memory is not retaining the details.

Just keep me in the loop.

thanks,

M

UPDATE: Broad Street Run

We need to submit our teams for BROAD STREET in about a month. There is no team fee, per se, however we do need to pool together money from everyone who is registering for the race and submit it in one lump sum (ie - the team fee is a combined registration fee). This is due on March 31. We might have enough for two male teams (5 on a team)? Please update the GRC Calendar accordingly if you want to run this race. This is THE PR course for 10 milers and last year team comp was intense.

GENERAL INFORMATION
http://www.broadstreetrun.com/

TEAM INFORMATION
http://www.broadstreetrun.com/AssetFactory.aspx?did=270

MEN
Jake Klim
Patrick Murphy
Dylan Keith
Justin McCarthy
(Sam Blasiak)
(Patrick Reaves)
(Billy Askey)
(Christiam Camacho)
(Matias Palavecino)

WOMEN
Caroline White

Beyond the Epic Run

For the film buffs and running nerds among us, which is apparently everyone, an interesting film will be screened at GWU on Sunday, March 8th. It's about a Swiss man who ran around the world. Here's the trailer:

Heart Rate Training Seminar Next Weekend

Most of us run on perceived effort and when racing we're not thinking "pooper, I'm in zone 4.95 I better slow down." All the heart rate stuff is more for the easy days, as Max says to enjoy the birds and flowers and Telletubbies..."

We don't get faster or fitter on the days we crush it. Improvement comes during your rest after the days when you run hard.

Most of this stuff you can find on the internet, but if you're interested there's a seminar near AU this Saturday.

Subject: VO2 Testing & Heart Rate Zone Training Seminar
Date & Time: Saturday, February 28th, 2-3pm
Location: Tidal Elite Performance Center, 4123 Wisconsin Ave, NW
Cost: Free, and refreshments will be served
Seminar Topics:

• VO2/Metabolic Testing and its value for athletes
• The utilization of HR-based zone training
• How increased efficiency can improve pace, endurance, and overall performance
• How metabolic testing along with HR training can prevent "overtraining" and injuries

GRCers Smits & LTO Win 10 Miler

2009 RRCA 10M Challenge

1. Kyle Smits - 53:25

1. Laura O'Hara - 61:15

RESULTS - http://www.striders.net/races/rrca/2009/results/2009.rrca.result.individual.txt

RUNS AND MORE

All,

I am still leading a run from the G-town store on Sat at 9am. I will be there early to work with the National Marathon training group.

For those that are not running the workout, please come lend me some company.

I am also doing a long run on Sunday. I am meeting some people from the Washington Running Club at the G-town store at 8ish. All are welcome.

Also, I want to start a serious marathon training program for customers. Something that can be tailored to all levels of runner.

I am looking for someone to take this on. If you, or someone you know, is interested in coaching and earning some money and or experience, please send me an e-mail at Max.Lockwood@gmail.com

Cotterell WINS the Ocala Marathon

Congratulations to Mike Cotterell on winning the Feb, 1, 2009, Ocala Marathon in a time of 2:54:53. Mike is a member of the 50 States Marathon Club and plans to run his next marathon in either Wisconsin or Hawaii. He's pictured above with his rental Caddy in Fla.

A Change in Ways

After practically being sick all winter, Dylan, the vegetarian, has decided to introduce red meat back into his diet. He is seen eating venison in this disturbing picture.

Owen Washburn - 2:36 Austin Marathon

We've run w/ him, Max brought Owen to some of the runs. Great performance at Austin.

Metabolic Exercise Assessment - VO2 Max

I visited Krista Schultz of Total Performance for a VO2 Max Test. The main goal of the test was to determine the theshold the body became anaerobic as well at determining efficiency at burning fats vs carbohydrates, information I could use when training/racing. We performed a treadmill test, lasting about 14 minutes, working the speed up gradually then increasing the incline until yelling mercy and jumping off.

By doing a hard effort like a 8K or 10K, most of us can figure out our anaerobic threshold (AT) since most experienced runner can run slightly under anaerobic threshold for 30 minutes. And the test results were consistent w/ Saturday's GW race: Threshold based on test: 183bpm, average heart rate for miles 2-6 of the race: 182bpm (the first mile average is lower). With this piece of information, training zones can be established:

Zone 1 Recovery < 85% : 0-155 bpm
Zone 2 Extensive Endurance 85% - 91% : 156 - 165
Zone 3 Intensive Endurance 92% - 95%: 166 - 174
Zone 4 Tempo/Subthreshold 96% - 99%: 175 - 182
Zone 5a Superthreshold 100% - 102%: 183 - 186
Zone 5b Anaerobic Endurance 103% - 106%: 187-189
Zone 5c Power 107% - Max Heart Rate: 190+

So run a flat 8K or 10K (whatever is closer to 30 min effort), take average heart rate minus the first mile, multiply by the percentages above. Voila, there you have your zones. In order to improve your Anaerobic Threshold, you need to work just above AT. No shortcuts. That's why we get so much benefit from the track workouts we do, most of these intervals are done above AT. Work = success.

As for VO2 max which is defined as "the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight" - after yelling mercy the machine read 72.2 ml/kg/min. How does this compare to others:

The main thing I learned is what it really means to run at EZ recovery pace ;)

LUNAFEST

First, I've been promised there will be no Peanut Butter Cookie bars. Second, what a great way to get brownie points this weekend ;)

Come join Team Luna Chix DC at LUNAFEST™!

LUNAFEST™is a national traveling film festival featuring award-winning movies by…for…and about women. The ten short films – from quirky animation to touching documentary – celebrate the talents and stories of women around the world. See www.lunafest.org for more information.

Filled with stories of reflection and whimsy, hope and humor, grace and perseverance, LUNAFEST films are renowned for celebrating the talents and stories of women. Films include many off the traditional “festival circuit” and have won both industry awards and audience accolades. Collectively, LUNAFEST films captivate audiences, compel dialogue, and encourage participants to make a difference in their communities.

LUNAFEST™ is sponsored nationally by LUNA, maker of whole nutrition bars for women. Local hosts are Team LUNA Chix and LUNA Moms Club Powered by Stroller Strides.

All proceeds of LUNAFEST™ support charities focusing on women’s issues. This year, LUNAFEST will support the Breast Cancer Fund and Postpartum Support Virginia, an Arlington-based non-profit providing hope and help for women suffering from postpartum depression.

7:00 p.m. Silent Auction
7:30 p.m. Film Festival

www.lunafest.org

GW 10K Photos

GW Birthday 10K

Email from Race Director in response to going the wrong way last year...

"Matias, thank you so much for your feedback.

I was made aware of this issue, unfortunately, during the race, and we immediately tried to remedy the situation. You are correct. We needed a better plan for our course marshals, and yes, we did need a volunteer there to direct people.

We have discussed the situation on our committee and are already putting a plan in place to ensure this does not happen again next year---we DO understand how this happened, so that at least is a start to ensure it DOESN”T happen again.

We are so happy to have runners like you participate in this event, and we want to ensure that our runners are happy and would run the race again in the future. We also really appreciate having Pacers work with us on the management and logistics of the race, and we know that this was not an ideal or typical situation for them to be working in, either- please be assured that Pacers and the GWBCC will work together to have an even better race next year. We are considering changing the course for next year, which also may alleviate some confusion (it’s more of a cross-country track kind of course right now), but we are also examining better direction for our volunteers.

Please feel free to share any feedback, positive or negative, with us, as we WILL take everything into consideration as we plan for next year."

Guess what happened this year? Same exact &$%! turn.

Good Workout Next Saturday

Last year a dozen of us ran the now famous "2 Miles" workout on the Towpath (see old post HERE). I've talked with a few of you about running this again NEXT Saturday, though I propose a slight amendment. Instead of starting at Sycamore Landing Rd, we instead will start at Rileys Lock (a little closer). We will run the 1.5 mile "warm up" loop we usually start with when we run the Riley's 15, then start the workout at mile marker 23. We run "on" for 2 miles until mile marker 21, then "off" for a mile...continue 2/1 until mile marker 12 (or more/less if you so desire). I am going to try and run 10 mile pace for each 2 mile repetition.

We finish the workout at Old Anglers Inn (mile marker 12), 9 miles away, where our cars await us. Add a cooldown and we're looking at 12-14 for a Saturday. Last year we ran 18, but we did it on a Sunday.

I post this now, because it helps to have people commit early. We all need to meet at Old Angler's Inn, then jump in one car (or 2) and head to Riley's. At the end of the run, one person will need to bring the original (sucker) driver back to his/her car at Riley's. It's not too complicated (we've done it before) and it's a great point-to-point workout. Sign up on the calendar (I added it) and/or in comments. If a few women run it, we can start/stop at opposite ends and exchange cars.

This site has accurate mileage on the Towpath. The markers are close, but not dead on.
http://www.rundc.com/Trails/DC/C&OTowpath.html

So, who is in?

Day in the Life of Nate Jenkins

From his blog...

8AM alarm goes off,
8:15 drag butt out of bed, rest of me follows
8:30 eat toast, drink water, check email and facebook, respond to nothing
9:00 morning run (do isometrics and Active stretching before)
10:10 drink chocolate milk or eat yogurt, then make breakfast, usually oatmeal (this morning 1 cup oatmeal, 1/4 cup raisins, 1/4 cup dried cranberries, 1/2 cup frozen blueberry's, 1 1/2 tbs honey, 1 cup milk, I only mention this because it was delicous and the highlight of my day) respond to emails during breakfast -the only mutli tasking I do all day
10:40 shower
11 get in car drive to cambridge for MAT appt.
12 MAT appt.
1:30 drive home from MAT
2:15 get home eat lunch, tuna fish sandwich or baked potato's usually
3:00 go to UML gym to run with guys,
3:30 actually start 3 pm run (wasted time talking waiting for kids and doing isometrics(almost always) and ais(only on days I'm being real motivated) 4:40 drink chocalate milk, if don't have get something out of vending machine with change stolen from gary's desk.
5:00 if motivated take shower, if not just get dressed and walk home
5:15 to 5:45 think about what to eat, check email/ waste time stalking people on facebook and complaining about being hungry.
5:45 finally start making dinner
6:15 eat
6:45 clean up
7:00 check email if not many get right back to letsrun and stalking people on facebook ( i use these two things alternatly to fill my time and make me a less productive memeber of society) 8:00 declare I'm bored and call somebody on the phone. Usually mean to use this time to read but lately instead i just call somebody and only read if they don't answer.
9:00 hungry again have second supper, continue screwing around online and hanging out with roommates
Try to be in bed by 10, more often it drifts to 11. thats about a normal day.

If I don't have MAT I'll either come over to the gym or make a better lunch or read. As you can see I have about the easiest most laid back schedule available to man today. sorry for the spelling mistakes above but i've got to go grocery shopping before I can make dinner tonight and I'm starving.

St. Patrick's 8K

It looks like the GRC will go through binary fission and try to conquer BOTH the DC and Baltimore racing scenes on March 15th. We would like to finalize the team running the St. Patrick's 8K here in DC. Per the GRC race calendar, the following people plan to race the 8K:

Patrick Murphy
Allen Carr
Alex Eversmeyer
Billy Askey

(Sheena Dalhke)

Please express your interest in running this race by next Monday so we can get the team entered. Everyone listed above, please confirm that you still intend to run.

LONG RUN ON SUNDAY

I am looking for a few brave souls to do a long run on sunday with. I want to run for 2hrs and 5 minutes. maybe an extended version of the zoo loop or something over by the store? I am flexible. Only deal is I need to be at work by noon and thus, need to start around 8:15 or so. I will see if I can Wilson out.

this will be a progression run with some surges and down time. this will not be a death run ala chris bain a few weeks ago but something with some challenge.

the legs feel ok and I am strong. however, things are tight. tight/loose/tight and loose is the way I want to manage them on the run.

GRC Track Meet - 2/28

On Saturday, February 28, I am going to run a 5K on the track at a TBD location (tent - Univ of MD). The goal is to PR in a low-profile setting by simply running even pace. I am looking for others to join or to rabbit. I am hoping for a 14:59.

Reaves and Bert have both expressed interest. If he can get support, Reaves is toying with racing a 10K in lieu of a 5K.

If anyone else (reading this blog) wants in, let me know. If you feel like "entering" another event, that is also fine. I'd like to see Diego race an 800m. Sorry...no steeple chase. I posted this on the GRC Calendar. This could be a fun event (weather pending).

Additional details to come...

USATF XC Videos

GRC Races at the 2009 USATF XC Championship from Tow Path on Vimeo.



I'll have to screen this on DVD sometime for the true cinematic experience.