10-Mile Group Training Program Starting Up

The 2007 10-Mile Group ("TMG") dcrrc Training Program is about to start!

Here's the Schedule.

Week # Date Time Location

1. 7/14 8 am Lincoln Memorial, steps facing the Washington Monument
2. 7/21 8 am Lincoln Memorial
3. 7/28 7:30 Daingerfield Island, VA, Mt. Vernon Trail between RR Airport and Alexandria
4 8/4 7:30 Daingerfield Island, VA
5. 8/11 7:30 Fletcher’s Boathouse, DC
6. 8/18 7:30 Fletcher’s Boathouse, DC
7. 8/25 7:30 Bluemont Park, Arlington
8. 9/1 7:30 Bluemont Park, Arlington
9. 9/8 7:30 Gravelley Point, VA, Mt. Vernon Trail north of RR Airport
10. 9/15 7:30 Gravelley Point, VA, Mt. Vernon Trail north of RR Airport
11. 9/22 7:30 Haines Point, DC
12. 9/29 7:30 Haines Point, DC

Sunday 10/7/07 at 8 am is the Army 10-Miler ("ATM") starting and ending at the Pentagon.

The details.

The DC Road Runners Club 10-Mile Training Program will start on Saturday, July 14, 2007 at 8 am on the steps of the Lincoln Memorial that face the Washington Monument. It will meet at the Lincoln Memorial for the first two weeks at 8 a.m., and then meet at varying locations around the greater DC area at 7:30 a.m. after that (due to the heat and humidity). (See schedule above.)
Information will be relayed to participants via the Forum Link on the club's website and here on the program's blog. A condition of participating in the program is that you agree that any picture of you participating in the program can be posted on the blog.

The program costs $35 for a twelve-week training program which meets every Saturday morning. Come early the first or second week to sign up for the program. You must be a member of DCRRC to participate.

Look over the DC Road Runners website to determine the benefits of the club. Club membership is $20. You can join the club at this link:. http://www.dcroadrunners.org/membership_applicationNEW.pdf Bring payment of $35 for the 10-Mile Training Program, made out to DCRRC, to your first meeting.

The Goal Race for this training program is the Army 10-Miler (“ATM”) on Sunday, October 8, 2007 starting at the Pentagon. The Program fee does NOT include registration for the ATM and the race is already sold out! But there are other races you can look at, including the Annapolis 10-Miler at 7:45 am on August 26th or the Parks Half Marathon on Sunday, September 16th in Rockville or the Baltimore Marathon Weekend Half Marathon a week after Army on 10/13 (if you apply yourself diligently, complete the program and aren't injured, you should be able to do a half at its completion). There are plenty of other races in the fall that this training program will get you ready for, if you train conscientiously, from 5Ks all the way up to Half-Marathons or longer races.

You should already be able to run three or four miles if you intend to take this program. There will be a slow pace or run/walk group. Saturday mornings will be devoted to running with a pace-appropriate group a distance of three or four miles in the beginning to ten to twelve miles by the end of the program in order to build up a mileage base for running a ten-mile race. These group long runs should be combined with two or three shorter runs per week which will be the responsibility of each runner to do on his or her own. Volunteer coaches will attend to each group and be available to offer advice.

For meeting at the Lincoln Memorial, there is street parking available along Constitution Avenue or Ohio Drive or take Metro to Rosslyn or Smithsonian or Foggy Bottom or Federal Triangle or Arlington Cemetery and make the 20-25 minute walk to the Lincoln Memorial from one of those stops. http://www.wmata.com/

Wear appropriate running clothes for hot-weather. Apply sun screen, bring water on your run, and wear a hat and sunshades. Avoid wearing cotton garments (100% polyester garments work fine). Liquids after the run will be provided. Wear good running shoes that are not worn out. Go to any of the many fine running stores in the region to get fitted for proper shoes. Stay hydrated. Consult with your doctor before undertaking any new physical routine.

If you would like to be a volunteer coach, please call Peter Lamberton at (work) 202-326-3274 or (cell) 202-297-4874 or email him at plamberton@ftc.gov or plamberton@yahoo.com. Be sure to put in the subject line that it is about the 10 Mile Group Training Program (“TMG”).

Here is a link for a handy mapping site where you can figure out routes , find out how long the distance is, and even save it and email it.

Tentative Groups:

Walkers/Runners

10-12 minute pace and above

Intermediate pace.

Fast pace.

Peter Lamberton w. 202-326-3274
cell 202-297-4874