Approaching the Race!

Week Twelve: The last week of the 10K Group Training Program we met at Stanton Square in the District, a few blocks east down Mass Avenue from Union Station. That's where the Capitol Hill Classic 10K/3K will start from at 8:30 am tomorrow!

The technical T-shirts for the TKG that Jeanne designed and procurred were handed out to anyone present. (Jeanne's design.)

Coaches Gary and Arnetta led the run/walkers went to the Mall past the Washington Monument to work out. Coaches Kristin and Bob led the runners 6.2 miles on the actual race course. A sub-group led by Coach Bob did more than 8 miles at a 9:30 per mile pace. Everyone went up the quarter mile hill which gives the race its name and which comes in the sixth mile. When you are at the bottom of it in the actual race, you will be three quarters of a mile from the finish line. Afterwards several athletes went out for coffee to talk race strategy. (Circling RFK.)

Strategy for the race is: Start Slow, Finish Strong.






(Capitol Hill in the background, as seen from in front of the Courthouse.) Go out slowly. Perhaps once you circle around RFK, you can assess how you feel and pick up the pace if you feel strong. Don't fight the downhill in the fourth mile and don't be intimidated by the uphill in the fifth mile. Save some energy running in front of the Capitol for the upcoming uphill. Don't keep looking all the way up the hill as you travel up it. Check the horizon, then focus on the roadway 12 feet in front of you and concentrate on keeping moving. Lean slightly forward and use plenty of arm action. Glance up at the horizon only occasionally and only for a moment, to check your progress. Once you achieve the top of the hill, it is a level one-half mile to the finish line. The roadway will bear off to the left in a fork as you approach the final leg of the race.

Water will be handed out during the race.

Go to the website for packet pickup information (don't forget to wear your timing chip!). Arrive early. Parking is difficult. Consider Metro, Union Station on the Red Line (8 minute walk) or Capitol South on the Blue/Orange Lines or Archives/Navy Memorial on the Yellow/Green Lines (20 minute walk). Study the course map beforehand.

Odds and Ends:
Mary Alice broke 56 minutes at the hilly YMCA Mother's Day 10K in finishing 22d, second in her age group. Congratulations!

Colby ran a 26:13 at the ACLI Capital Challenge 3-Miler to help her team finish 23rd in the Media Competition. (Colby running in Anacostia Park, SE.)

Ashley ran a 48:17 (7:47) at the hilly Inaugural Battle of the Boulevard (Wilson Boulevard) in Arlington.

TMG grad Sasha led fellow alums Hallie and Mindi by running a 23:58 (7:44) at the hilly Inaugural National Police Week 5K in the District.

I saw Arnetta running 5 miles on the Mall at noon last Wednesday, the same day I ran the 400th running of the monthly Tidal Basin 3K race in 12:58.

Bob ran a swift three races at the DCRRC Triple Crown races in Fort Hunt, VA this morning.

Thanks to coaches Arnetta, Ashley, Bob, Gary, Kristin and Rhea.

Thanks to the administrator, Jeanne. (Jeanne and Ashley.)

Thanks to everyone who showed up and expended effort each week.

Don't forget to consider signing up the the twelve week 10-Mile Group ("TMG") Training Program starting on the steps of the Lincoln Memorial at 8 am on Saturday, July 14, 2007. The cost is $35. You must be a member of DCRRC or join up (cost-$20). The Army 10-Miler is sold out but there are plenty of other races to consider, from 5Ks to half-marathons. Please come prepared to run 3 or more miles the first day. All condition levels are welcome, however, including walkers.

Good luck to everyone, especially tomorrow!