Approaching Week 10 4/28/07.

2007 DCRRC 10K Training Program, APPROACHING WEEK 10
Remaining 2007 SCHEDULE–9 am Every Saturday:
10. 4/28–East Falls Church Metro Parking Lot (see previous posts for a link to directions).
11. 5/5–Stanton Square in DC (near Union Station at Mass & Maryland Aves., C & 4th St.)
12. 5/12–Stanton Square in DC (near Union Station at Mass & Maryland Aves., C & 4th St.)
13. CHC 10K RACE is Sunday 5/20/07 at 8:30 am at Stanton Square.

NEXT WEEK (Week 10): Next Saturday, 4/28/07 at 9 am, we’ll meet at the East Falls Church Metro Station. There is plenty of parking there. From DC or Alexandria, go Westbound on I-66 and exit at Sycamore Street, which is one exit past Ballston (Glebe Road). There are two parking lots, a Kiss and Ride to the south of the station and a commuter parking lot to the north of the station. We’ll meet at 9 am in the Kiss & Ride lot near the steps leading up to the W’OD Trail. That’s about MP 5.5. (Left: Erin running along the W'OD Trail a week ago. Right: Erin finishing the GW Parkway 10-Miler yesterday.)

LAST WEEK:
In WEEK 9, club President Ed Grant came and talked with the assemblage at Bluemont. About twenty five runners showed up, some with guest runners. Kristin and Bob took the Intermediates out in the hilly Custis Trail towards DC. Bob brought his daughter in a runner’s stroller. Kerri and Sara led the way for a fast 10K run in about 58 minutes, running all the way to where the switchback trail leads down to Lee Highway for a short way near Spout Run.
Gary and Arnetta took the Run/Walkers out on the W’OD Trail for about an hour. Afterwards, everyone present got a free t-shirt from past programs.
I heard from some runners weren’t able to come but ran on their own six or seven miles. It looks like everyone’s training is coming together. I had interesting conversations with runners, one of whom had run a marathon in Romania! The mileposts were marked off in kilometers, naturally, no traffic was stopped, and the water they gave out was sparkling water! Try to drink that on the run without it coming through your nose!

The George Washington Parkway Classic 10-Mile Race was held on Sunday, running down the GW Parkway from Mount Vernon to Old Town. It was a beautiful day for running ten miles. (Rhea and Jeanne at the race.) The following program members ran in it:
Coach Peter 1:16:05 316th
Coach Rhea 1:23:38 675th (PR by 7:26)
Erin 1:34:47 1598th
Coach Kristin 1:41:12 1951st.
Great Job!

(Coach Rhea smashes her PR by almost eight minutes.) Don’t forget there will be a Ten-Mile Training Program offered by the club starting in July. The goal race will be the Army Ten-Miler on Sunday, October 7, 2007 at the Pentagon. It’s a fun race, albeit jinxed, race, fast flat and full (almost). Over 17,000 runners have already signed up for it, there are less than 9,000 slots are still available. Sign up now if you’re going to run it! http://www.armytenmiler.com/

Notable Upcoming Run: The Arlington YMCA’s Mother’s Day 10K on Sunday, May 13, 2007 was last year’s program’s goal race and is a worthy race to run. It is challenging and it runs over the very same hills we did last Saturday. It has a fee hike on May 1st, so if you’d like to run it, sign up early.

There are many fine running products out there. One device for running when there are small children in the household is a running stoller like what Bob had for his child on Saturday. It is a device that I neither use nor endorse, but many runners, and even racers, use them. Google running strollers to see many types described, but one site listing various models for sale http://www.joggingstroller.com/custserv/custserv.jsp?pageName=about%20joggingstroller.com&sNav=0

RUN ON YOUR OWN:
You better! This week you should run three or four times on your own, 30 to 50 minutes each time, with some of the runs at a ten or eleven minute per mile pace or better. On Saturday, each coach will take you out on a route they choose that is a little further than we went last week. Our goal race is the Capitol Hill Classic 10K (CHC) on 5/20/07 which has a serious hill in the last mile. We’re three quarters of the way there now so it’s time to concentrate on your training! (Coach Kristin finishing the GW Parkway Classic strongly.) If you want to run the race in the spring at the conclusion of the program, you must sign up at the CHC website for the race and pay the entry fee on your own. http://www.capitolhillclassic.com/

CLUB TRACK WORKOUT:
In the meantime, go to the club’s website and look at the Wednesday evening track workout schedule at 7:15 pm every Wednesday at the Washington & Lee High School Track in Arlington. Speed workouts will make you better. If anyone is interested in going to a track workout and wants me to be there to give them guidance contact me by email in that instance. Plamberton@ftc.gov or plamberton@yahoo.com.

Hill Workout on Sunday: Also please come to the club Hill Workout, also posted on the club’s website. I will be hosting the Hill Workout this Sunday, April 29th at 9 am in Falls Church and I expect to see some of you there getting ready for the hill at the CHC. We’ll go out for coffee afterwards and chat.
MORE INFORMATION:
(Beam me up, Scottie!)
Visit the program’s Forum link on the club's website for more information. There’s lots of interesting and pertinent information there. Feel free to comment on this blog or the forum link.

TRAINING HELP:
Email your coach, or me.

See you Saturday!