Approaching Week 9 (4/21) at Bluemont

2007 DCRRC 10K Training Program, APPROACHING WEEK 9

Remaining 2007 SCHEDULE–9 am Every Saturday:

9. 4/21–Bluemont Park, Arlington (see last week's post for a link for directions) http://www.dcroadrunners.org/2007/bonair5k.asp
10. 4/28–East Falls Church Metro Parking Lot http://www.wmata.com/metrorail/Stations/station.cfm?station=100
11. 5/5–Stanton Square in DC (near Union Station at Mass & Maryland Aves., C & 4th St.) http://www.capitolhillclassic.com/info.html#Map
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.

(Meeting at Roosevelt Island in March.)

NEXT WEEK (Week 9):
Next Saturday, 4/21/07 at 9 am, we’ll meet again at Bluemont Park in Arlington on Wilson Boulevard between Ballston and Seven-Corners. Metro on the Orange Line to either Ballston and run west on Wilson or East Falls Church and pick up the W’OD trail and run east on it about a mile and a half to Bluemont. We’re going to meet in the south parking lot, by where the comfort station and Ranger (Picnic) Shelter is. (There are two parking lots, one on each side of Wilson; you can’t see one from the other.) We’ll meet where Milepost 3.5 on the W’OD is.

(Enduring snowy conditions in March on the Mount Vernon Trail.)

LAST WEEK (week 8):
In WEEK 8, about a score of athletes showed up at Bluemont in perfect conditions. The Intermediate group ran east with Kristin and Peter on the W'OD Trail almost to Shirlington and back, six miles in a little over 57 minutes (9:40 pace). The run/walkers went west on the W'OD Trail with Gary and Arnetta for about an hour.

(Pleasant running in March along the Potomac.)

Notable Upcoming Run: The 111th running of the Boston Marathon is later this morning, Monday, April 16th. The weather conditions promise to be brutal with cold (47 degrees) rain (nor'easter) and wind (gusts to 30 MPH). Good luck to all the runners in this 111th running!
http://www.bostonmarathon.org/

There are many fine running products out there. Socks are very impotant. In the summer a blend that has no cotton in it is very important. Here is a brand (Gizmo) that I use because they're functional stylish and cool. I especially like the black socks.

RUN ON YOUR OWN:
This week you should run three or four times on your own, 30 to 45 minutes each time. On Saturday, each coach will take you out on a route they choose that is a little further than we went last week. Coach Kristin says next week we're going to go 10K and tackle the hilly Custis Trail a half mile west of where we're meeting at Bluemont. 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 almost three quarters of the way there now so it’s time to step up your training! 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.

Also please strongly consider the next club Hill Workout, also posted on the club’s website. I will be hosting the Hill Workout on Sunday, April 29th at 9 am in Falls Church and I hope 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:
Visit the program’s Forum running thread at the club's website under 10K Program. There’s lots of interesting and pertinent information there. Feel free to comment there or on this blog also.

TRAINING HELP:
Feel free to contact your coach!

See you Saturday!