D.C. Road Runners

Under Leaden Skies

2011-08-28T06:02:00.005-05:00

John called yesterday at 7 a.m. and asked, "Do you want to do it?" I looked out the window, seeing grey threatening skies and low light but no rain and said, "Let's do it."

Thirty minutes later, our seven mile run from Bluemont Park to Shirlington and back on the W&OD Trail was underway. Hurricane Irene was offshore somewhere to the south, approaching, but although the air was incredibly moisture-laden and the skies were ominous, the weather was as yet clear. This would be the longest run for me since the Army 10-Miler two years ago at which I got hurt, a cumulative over-use type debilitating tendon injury to my left ankle.

John is getting ready for this year's Army in early October. I have no plans for any race in mind, I am just desirous of stretching out my runs, lengthening my endurance and dropping some more weight, It feels great to be out on the trail working the miles early on a Saturday morning with a friend, nodding to other runners as they pass, with the whole weekend stretching luxuriously before you by the time you finish before 9 a.m.

We did 9:45s on the way down to Shirlington and 10-somethings running uphill on the way back, finishing in 71 minutes. At the end we threw in a long, hard, exhilarating sprint trying to overtake a running Mom in the distance who was pushing a laden stroller. Our run under leaden skies had been perfect.

A Quarter Done.

2009-07-28T15:19:00.010-05:00

We Have Liftoff! Week One:

Following a free four week Jump Start Program for persons new to running or returning to running, the official start of DCRRC’s 2009 Ten-Miler Training Program kicked off at Gotta Run and Georgetown Running Company at 8 a.m. on Saturday, July 11th, on a beautiful, clear and temperate morning. At Gotta Run in South Arlington, after introductions, orientation and a safety lecture, 48 runners and nine Program coaches went out for a three mile run along Columbia Pike by the Pentagon, going past the actual starting point of the target race, the Army Ten-Miler which will be held on Sunday, October 4th. The run was completed in about thirty to forty minutes, and everyone returned to Gotta Run to enjoy the kick-off week with post-run bagels and icy pops. (Left: Program Director Emily passes on some running tips at Gotta Run.)

Sunday was a repeat of the day before at Gotta Run as 16 runners and seven coaches went for the same three mile run on an equally beautiful day for running. In addition to introductions, orientation and the safety lecture, an Army Ten-Miler Race representative gave out race wrist sweat bands to everyone present, addressed the runners and ran along with the group. After the run, everyone enjoyed bagels, icy pops and bananas. Here is the route that we ran in week one:

(Right: The Hole-In-The-Wall Gang. Heading for the pedestrian underpass.) We thank our volunteer coaches this first weekend at Gotta Run: Alex, Elizabeth, Ellen, Emily, Fen, Fiona, Jessica, John, Kathleen, Lauren, Marcela, Peter and Rachel. Other equally committed volunteer coaches were present at the Georgetown Running Company under site director Katie on Saturday, and at Fleet Feet under site director Sasha, with program director Emily filling in for her, on Sunday. And special thanks to hosts Andre at Gotta Run, Max at Georgetown Running Company, and Shawn at Fleet Feet.

Participants were encouraged to run two or three more times mid-week, one and a half to two miles each time. Some group running options offered by the club were the Monday Night FootMall run, the Tuesday night B&B run from Rosslyn into the District and back, the regular Wednesday night track workout at Washington & Lee High School in Arlington, the Program’s own Wednesday night track workout at Yorktown High School in Arlington, and a Thursday morning track workout in the District.

Let The Good Times Roll. Week Two:

Both mornings of the second weekend of DCRRC’s 2009 Ten-Miler Training Program dawned bright, clear and cool. Gotta Run store owner Andre Williams, a premier runner in his own right, spoke to the assembled runners in the South Arlington group meeting location about running shoes and apparel. Afterwards, the group ran from the store past the Pentagon and all the way to Memorial Bridge before turning around at the two mile mark, which was on the bridge’s sidewalk just over the water. Returning the way we came, a distance of four miles was achieved by the 42 trainees and nine coaches on Saturday, July 18th, and the 16 trainees and ten coaches on Sunday, July 19th. Here is the route we used in week two.

(Left: While ATMers run, Arlington is busy generating revenues. Park behnd Gotta Run in the Harris Teeter lot for free, do not park on the street.) We thank our volunteer coaches at Gotta Run who made this all possible: Elizabeth, Ellen, Emily, Fen, Fiona, Jerry, Jessica, John, Lauren, Kathleen, Peter and Rachel.

Several runners ran on both Saturday and Sunday. The preceding week, many runners had run in the group run on the Mall on Monday night, or in Rosslyn on Tuesday night, or at the Program’s Track Workout, a series of 200M legs, at Yorktown High School on Wednesday evening. All of these evening runs will be available every week of the Program. Most are listed on the club’s website under the Weekly Runs button across the top. On Thursday evening, July 16, there was a Program Happy Hour at Sette Bello in Clarendon that many Program participants, and other club members, attended. (Right: The Program's Alternative Track Workout at Yorktown High School on Wednesday evening, attended by about two dozen Program participants the second week. Photo credit Alex.)

Following the Week Two long run, athletes were encouraged to run at least two more times mid-week, two to three miles each time. Also it was announced that all Sunday morning runs will leave from Fleet Feet in the District (Adams Morgan) at 8 a.m. from now on. The Sunday groups were combined at Fleet Feet under Site Director Sasha so that the Program participants could enjoy the beautiful trails of Rock Creek Park and the C&O Canal if they choose to run on Sunday instead of on Saturday.

Thursday evening all Program participants had the opportunity to attend a special club night at the Addidas Store in Tysen's Corner, where discounted Addidas merchandise was avaiable exclusively to club members.

More of the Same. Week Three:

The wonderful summertime running weather continued for at least one more week during the third week’s long run of 5 miles for the DCRRC Ten-Miler Training Group. At Gotta Run in Arlington on Saturday, July 26, coach Peter provided a short lecture and practical demonstration on layering and winter apparel and being thrifty in outfitting oneself for the cold winter months. Then the group ran along the first mile and a half of the actual route of the Army-Ten-Miler Race, running on Columbia Pike past the Pentagon (where the race starts) and over Memorial Bridge to the reflecting pool in front of the Lincoln Memorial and back the same way in an hour, more or less. Everyone kept up well, with everyone having at least a 4 mile base before a few participants had to walk intermittently during the last mile, when the morning really started heating up. Every one of the 39 trainees and six coaches showed good base progression in this five mile run from last week, when we ran four miles.

Here is the actual route that the group ran. As always, we thank our volunteer coaches at the Gotta Run location this past week. Without these folks, none of this would be happenin’: Alex, Ellen, Emily, Jerry, Kathleen and Peter, and special thanks to Andre for hosting us at his store.

Sunday at Fleet Feet, about two dozen runners and seven coaches ran 5 miles into Rock Creek Park where they ran to the Pennsylvania Avenue exit towards Georgetown before turning around to return to Fleet Feet in a little over an hour. Everyone kept up well, and everyone present demonstrated at least a 4 mile base before a few had to walk, especially up the steep Calvert Climb. As always, we thank our volunteer coaches at Fleet Feet on Sunday: Emily, Fen, John, Karol, Marcelo, Mattie and Peter.

A Preview. Week Four:

This coming week, everyone should run at least two more times mid-week, two to three miles each time. The choices are legion, starting with the group run on the Mall on Monday night, or in Rosslyn on Tuesday night, or at the Program’s Track Workout, a series of 200M legs last week, at Yorktown High School on Wednesday evening. The regular club track workout at Washington and Lee High School in Arlington is also available on most Wednesday evenings as well. Most of these club and Program group offerings are listed on the club’s website under the Weekly Runs button across the top. Any of the evening group runs can be counted as a mid-week run.

We'll see you on Saturday, August 1st, at Gotta Run, or Georgetown Running Company with coach Katie, (or Sunday at Fleet Feet with coach Sasha) at 8 a.m. At Gotta Run, we’re doing a run of 5.1 miles through the streets of Crystal City and on the Mount Vernon and Four-Mile Run Trails before tackling a big hill on S. Arlington Ridge Road. The route & directions follow:

The Hill the hard way. Here's Saturday's route at Gotta Run plotted out.

Directions: Go down Joyce Street to Crystal City,

take a right (South on Crystal Drive),

go to the Pedestrian underpass on the left,

Go to the Mount Vernon Trail at National Airport,

go right (South) on the Mt. Vernon Trail,

Bear left, then make a right turn UNDER the Mt. Vernon Trail at 4-Mile Run,

Proceed West along 4-Mile Creek to S. Ridge Road at Glebe Street,

run up the hill (right or North up Arlington S. Ridge Road–Big Hill)

bear right on S. Lynn Street to Army-Navy Drive,

turn rightTurn right at the light on S. Joyce Street and return to Gotta Run, on right.
5.1 miles.

A useful #: Gotta Run 1101 S. Joyce Street 703-415-0277.

Can you believe we’re a quarter of the way through our training for the Army Ten-Miler already?

The 2009 DCRRC Free Jump Start Program

2009-07-22T06:47:00.007-05:00

The DC Road Runners Ten-Miler Training Program, entering its fifth year, is the exclusive training program for the Army Ten-Miler Race this year. This is an association DCRRC takes very seriously, so we wanted to make sure that everyone who entered the Program would have the ability to run a quality ten-mile race at the Army Ten-Miler on October 4, 2009.

We were worried about persons new to running, or persons returning to running after a long lay-off, because it is hard to get up to a ten-mile base from zero in twelve weeks (the race being the thirteenth week). Furthermore, the Army Ten-Miler Race has a 15-minute per mile pace standard. If a runner cannot maintain a pace that will ensure a finishing time of 2:30:00 or better, that runner will be directed to the finish line early and will not get an official race result.

In other words, the Program could not accommodate walkers, and would not be offering any run/walk training. The program directors brainstormed how best to ensure that everyone showed up capable of running three miles the first day of the Program in early July.

The Program Director, Emily, came up with a brilliant solution, the Jump Start Program, a free, four-week regimen on Haines Point that would get dedicated participants up to being able to run three miles by the start of the Program. If a person wasn't committed enough to follow that training, or found the activity wasn't for him or her, there would be no reason for that person to pay for and enter the Program on July 11th, the official start.

Emily, a running boot-camp instructor and ultra runner, conducted the Jump Start Program. It kicked off on Saturday morning, June 13th in the Haines Point Public Golf Course parking lot with some food and beverages and lectures. After stretching, the participants went on a 0ne-mile run. For many of the two dozen or so participants, the half mile out and half mile back was a journey. The start of something long and wonderful. The outing was concluded with a cool-down stretching routine.

The same routine was followed in weeks two and three. Twenty-two participants enjoyed the administrations of three coaches in week two and went two miles. Another thirty or so participants listened to Fleet Feet store owner and triathlete Shawn Fenty lecture on running progression, biomechanics and form in week three before running two and a half miles with the coaches.

Week four fell on July Fourth and, wary of the crowds that might be on Haines Point on the holiday, the venue was moved to the Gotta Run store in South Arlington. The two dozen or so participants were given a lecture on equipment by store owner and premier runner Andre Williams, before going on a three mile run through the streets of Crystal City. (Right: Jump Start participants gather outside of Gotta Run on the Fourth prior to going three miles.)

And just like that, a cadre of committed persons was enabled to participate in the Program and prosper from it. Two runners attended all four Jump Start sessions and were recognized at a subsequent Program Happy Hour for their dedication.

The Program itself kicked off with a three-mile run on Saturday and Sunday, July 11th and 12th at four different venues, and has over 170 participants.

DCRRC's 2009 10K Group Training Program

2009-06-15T22:01:00.004-05:00

Way back on February 21, 2009, twenty-one persons signed up at Gotta Run for the DCRRC 10K Group Training Program. Thirteen weeks later on May 17th, ten participants ran in the target race, the Capitol Hill Classic (CHC) 10K Race. Two of the runners placed in their age group. Four of them finished the 6.2 mile course in under an hour.

Along the way there were twelve Saturday morning training runs of gradually increasing distance from two miles to 10K, at locations as varied as Roosevelt Island in the Potomac River to the Capital Crescent Trail (CCT) in Bethesda. A noted local physical therapist, Robert Gallender, conducted two seminars, on stretching and on core strength. Knowledgeable lecturers provided talks on equipment, safety, and race prep. The Washington Post came the first week and did an article on running featuring the group and published a a picture of the group stretching before their first run. (Right: At Gotta Run the first week. Credit Washington Post.)

Here are the meeting places and the mileages:
Weeks 1-4, Gotta Run in Arlington: (1) 2-3 miles, (2) 2-3 miles, (3) 2.9-3.6 miles, (4) 3-4.1 miles.
Weeks 5-6, Bethesda on the CCT: (5) 4 miles, (6) 4.5 miles.
Weeks 7-8, Fletcher’s Boathouse in Georgetown on the C&O or CCT: (7) 4.4 miles, (8) 5 miles.
Weeks 9-10, Roosevelt Island to DC and back: (9) 5.8 miles, (10) 6 miles.
Weeks 11-12, Stanton Park: 10K race course both weeks.

Intermediate-length evening runs on the Mall were offered on Monday and Tuesday nights, as well as Wednesday evening track workouts in Arlington. The runners and coaches chatted over coffee after a couple of runs. The Program participants had the opportunity to attend a club social hour at Settee Bello in Clarendon. In addition, each participant received a technical Program training shirt with the club logo on it.

(Left: At Stanton Park the last week.) Coaching the Program were Katie, Kathleen, Kristin and Peter, with assistance at various times from Ashley, David, Jay and Sasha. The last two weeks of the Program, the group met at Stanton Park, the CHC’s starting and finishing point, and ran the actual race course.

Finally the numerous training runs were done, and the race was to be run. The Program’s honor roll:

Kathleen 49:42 (2nd in her AG)
David 53:13
John 53:39
Mary Alice 57:29 (3rd in her AG)
Marc in the 60 minute range
Arlene
Christina
Joan in the 70 minute range
Meghan
Peter (Ran the 3K course)

These athletes, and a couple of other regular Program participants who didn’t run the target race, are in condition to progress on to the next Program offered by the club, its Ten-Mile Training Program. This year DCRRC is the exclusive training partner for the Army Ten-Miler Race, which will be held on October 4, 2009. Training starts on July 11, 2009. The option of a Saturday or a Sunday early morning long run will be offered this year. Please come prepared to run 3 miles the first day. Persons new to running might want to consider the Program’s Jump Start training, a free four week program starting on June 13th designed to get each committed person ready to go three miles by July 11th. Sign-ups for the Program are being accepted on the DCRRC website.

The 2009 Reebok SunTrust National Half-Marathon Training Program

2009-05-19T18:17:00.009-05:00

The 2009 Reebok SunTrust National Half-Marathon Training Program, powered by the DC Road Runners Club (DCRRC), was a great success as shown by the fact that at least 37 Program participants finished the SunTrust National Half Marathon race. The Reebok SunTrust National Marathon Training Program, also powered by DCRRC, had a similar successful showing of Program participants who finished the full marathon and did well.

Including the ten volunteer coaches, at least 63 Program participants came to a Saturday morning half marathon Program training run at Gotta Run during the 20-week Program. After rigorous training that stretched back to before Thanksgiving, with Saturday runs ranging from the first 6-mile run to about 14 miles near the end of the Program, these dedicated athletes ran the SunTrust National Half Marathon on Saturday, March 21, 2009, in times that ranged from 1:22:58 to about two and a half hours. (Right: Gathering outside of Gotta Run before taking off on a 12-mile training run on January 24th. That's coach Lauren on the left. Kathleen, next to him in the yellow windbreaker, went from Program trainee to coach in the subsequent DCRRC 10K Group Training Program, and took 2nd in her age group in that program's target 10K race.)

Furthermore, one Program participant ran the full marathon, and two participants served as race staff at the event. At least two more participants, nursing ailments, spent the morning cheering on their friends in the race. One participant ran the Virginia Beach Half Marathon, and another participant ran a half marathon in California. Several participants formed 3-runner teams for the relay event in the club’s Greenbelt Marathon or ran in some other club race. One Program participant from last year became a coach in the Program this year and bested her half marathon PR in this year's race by 11:48.

(Left: Ice on the Tidal Basin. There's a stark beauty to running through the District in January.) During the Program, the coaches offered a regular Monday night run on the Mall of 6.5 miles, a regular Tuesday night run along the Georgetown waterfront of 4 miles, and track workouts twice a week, either on Wednesday evening in Arlington or on Thursday morning in the District. Speakers came to lecture the runners before Saturday runs three times, and there were two social events in addition to pre-race dinners in both Arlington and the District. A post race bash at Settee Bello in Clarendon, celebrating the athletes' accomplishments, featured cake and discounted drinks ("let them eat cake").

The Reebok SunTrust National Half-Marathon Training Program thanks its outstanding staff of DCRRC volunteer coaches–Rachel Bonistalli, John Braden, Lauren Bullis, Emily Grossman, Peter Lamberton, Matt Pyle, Bob Selin-Williams, Jeannie Salo, Sasha Sibert and Ellen Wilson. At least seven of these coaches have RRCA coaching certificates, while another is a certified Runner’s Bootcamp Trainer. (Right: It was nice to have a warm place to relax in before and after the training runs. That's Gotta Run owner Andre Williams, center, behind the cash register in the background. Jon, on the far right, broke 1:40 in the half mary. Coach Matt, in the gray shirt, center, threw down a sub-1:23. To the right of him, Rick, is going to coach in DCRRC's exclusive training program for the Army Ten-Miler Race starting on July 11th.)

Invaluable assistance was given to the half marathon Program by full marathon coaches Kenny Ames, Ed Grant, Andrew Kent, Katie Madison, Eric Phillips and Ben Richter. Especial thanks go to Max Lockwood at the Georgetown Running Company, Shawn Fenty at Fleet Feet in Adams Morgan, and Andre Williams at Gotta Run in South Arlington for hosting the workouts. (Left: Marathon coaches Katie (center) and Andrew at milepost 15 in the 2009 SunTrust National Marathon.)

Next up will be the club’s ten-miler training program. This year DCRRC is the exclusive training partner for the Army Ten-Miler Race, which will be held on October 4, 2009. Registration for DCRRC's exclusive Army Ten-Miler Training Progrgram is open now, and watch the club website for more details about the start this summer of this training program.

The 2008 DCRRC 10-Mile Training Program was a success!

2009-04-03T17:24:00.006-05:00

After the tropical storm washout in week 9 of the DCRRC 10-Miler Group Training Program, with Army as its goal race, training picked up in earnest again in the last three weeks of the Program.

Week 10, Saturday September 13, the 10M/10K group met at Roosevelt Island and ran down the Mall and up Capitol Hill for its long run of about nine miles. Members of the 10K Program turned around earlier around 7th Street to return. Because TNT was running from the same location and took all the parking spots, some Program members had to park in Rosslyn and got in some extra distance by jogging from there to the Island.

Tuesday's alternate track workout at Yorktown was 4X800 and was well attended by runners getting their game faces on.

Week 11, Saturday, September 20, 2008 the Program moved to a new time and an old location, meeting at 8 a.m. at the Gotta Run running store in Pentagon Row in South Arlington, the same location where we met the first three weeks of the Program. It seemed like so long ago! Remember doing only two or three miles the very first day? Now everyone in the TMG threw down 10 miles on much of the actual ATM Race course while the TKG ran 7 miles in hilly South Arlington.

(Left: David and Sasha, two Program coaches, run the hills of South Arlington.) Congratulations to Coach Emily who ran a BQ last Sunday (3:40) at the Erie Marathon. Other coaches have been busy as well, John (and Fen) have been hashing in Great Falls, and Peter ran two noontime 3K Tidal Basin Races this week at a 7-minute per mile pace or better.

The Program's distinctive short-sleeve technical t-shirts were handed out to participants. (Are we there yet? Are we there yet? Are we there yet?)

The Alternate track Workout on Tuesday evening was 4X800 as Program runners started to fine-tune their conditioning for Army.

Week 12, Saturday, September 27, 2008 the Program met for the last time at at Gotta Run and ran about about nine miles, much of it on the actual ATM course. Coach Sasha took the 10K Group out for their six miles.

The Alternate track Workout on Tuesday evening was 4X400 with 200M recovery as Program runners tapered for Army. And . . .

Army: After twelve athletes from the Program carbo-loaded at Vapiano’s in Ballston the night before, a pre-race dinner arranged by Coach Rachel, Sunday morning October 5, 2008 dawned cool and clear–perfect conditions for running the Army 10-Miler, the largest 10-mile road race in the country and the 2nd largest in the world. (Right: Coach Lauren, on the right, with his pace group at the pre-race dinner at Vapiano's.)

At least twenty-six Program participants ran in the Army race, nineteen trainees or guests and seven coaches. At least four Program participants ran in the National Capital 20M/5M club races the prior weekend (Coach Matt won the 5-Mile race), while three more Program participants provided volunteer help for those races. An additional Program participant ran the Baltimore Half-Marathon the following weekend. Several Program participants ran the Rediscovery 10K two weeks later.

It was a rousing end to a successful 10M program. Below is a list of the Program participants who ran in Army, and their time range. Congratulations, runners!

Joy sub 1:29
Rachel coach, sub 1:39
John coach, sub 1:35
Lauren coach, finisher
Alyson sub 1:49
Chelsea sub 1:49
Adam injured but ran Army strong, sub 1:29
Melinda Army strong also, sub 1:49
Avery sub 1:49
Heather sub 1:59
Beth sub 1:39
JoAnna sub 1:39
Emily fastest coach, 1:15:41 (7:34)
Linda injured coach, finisher
Kara sub 1:49
Susie sub 1:39
Katie coach, sub 1:34
Catharine only came once, but a race finisher
Krista reduced her race pace from 10:18 (10K in May) to 9:42 (10M)!
Tyler strong finisher
Erin this runner only came once but was fast!
Brie sub 1:59
Sasha coach, 1:19:29 (7:57)
Olu sub 1:49
Kevin 1:20:36 (8:04), fastest regular Program participant.
Kristin strong finisher

Rediscovery 10K: After two more weeks of meeting at Gotta Run to run Saturday long runs on the hills of South Arlington, several participants of the 10K Program finished the Rediscovery 10K Race on Sunday, October 19th on Haines Point in fine form. Coach Matt came in 4th in the race. Sondra and Fen finished. John ran a sub-50-minute race. Coach John won his age group while coach Peter volunteered at the race. (Left: Lining up for the Rediscovery 10K race on Haines Point two weeks after Army.)

The 2009 Army Ten-Miler Race will be run on Sunday, October 4, 2009. DCRRC will be offering a training program for it, starting in the summer of 2009. Watch the club's website for further information. Race registration opens on April 1, 2009, and Army has been selling out quickly in recent years. Make sure you register early for the race, in the first couple of days even, or you might get shut out of the race. The training Program, however, has no requirement that you actually run the ATM or be signed up for it (in case you're shut out of the race).

Week Nine was a downpour

2008-09-12T13:19:00.006-05:00

Week nine of the DCRRC 10M/10K Group Training Program had its Saturday long run (9/6) cancelled due to Tropical Storm Hanna, which dumped torrential rain on the DC area that day and caused flooding. Some brave souls went out that morning and ran anyway in the relative calm just before the full fury of the storm hit. On the local news midday, tracking the effects of the storm, some TV reporters conducted interviews with passing runners, asking them incredulously, Why are you out here? (Right: Coach Bob leads the discussion during drier times at Bluemont.)

The run was supposed to have been six (10K Group) or nine (10M Group) miles from Roosevelt Island. Some runners made up for the cancellation by running in the Arlington 9/11 Memorial 5K Race at the Pentagon that evening, after the rain had stopped. Coaches Peter and Sasha each finished the race with a time under 25 minutes. On Sunday morning, Coaches Sasha, John and Peter took more than half a dozen Program runners out for 6-10 miles on the hilly Custis Trail, from Roosevelt Island to Bluemont and back. Other Program runners ran similar distances on their own.

On Tuesday evening a dozen Program runners took advantage of the presence of Coaches John, Katie, Matt, Peter and Rachel at the alternative track workout at the Yorktown HS Track and ran between 4-9X600 as they get ready for Army or the Rediscovery 10K next month. On Wednesday evening all Program runners had the opportunity to go to the regularly scheduled club track workout at the W&L HS Track in Arlington.

The next Saturday morning run for the Program (9/13) will be at Roosevelt Island, of 6 or 10 miles length, and will cover a portion of the actual ATM race course.

Week eight was at Bluemont...

2008-09-04T19:00:00.005-05:00

Saturday August 30th, week eight, was a nice cool morning for running at Bluemont Park in Arlington. Attendance was affected due to it being the long Labor Day weekend, but still about 16 runners and four coaches showed up and ran about 9 miles (10M Program) or 6 miles (10K Program) eastbound on the W&OD Trail to Shirlington and back again. On Tuesday evening the Alternative Track Workout had half a dozen runners toiling away at Yorktown on their 9X400s with four coaches present. Wednesday evening, of course, was the club's regularly scheduled track workout at W&L of 16-20X400 if anybody didn't get enough speed work in on the prior evening.

Coach Emily ran in the New Mexico Marathon over the weekend and finished twelfth in 3:52 This was a finish for her in the top ten percent of this hilly marathon. Congratulations.

For week nine, Saturday September 6, we are scheduled to meet at Roosevelt Island for a nine or six mile run. However, Hurricane Hanna is currently projected to bring six inches of rain to the region on Friday evening to Saturday morning and possibly cause flash flooding. This is a fluid situation as of Thursday evening, September 4th, but if there are torrential downpours on Saturday morning the Program will CANCEL week nine's run (Saturday, 9/6). Check for a last minute update on the weekly announcement space at the 10K Training Program Log.

This blogger is sorry to report that the gentleman to the right was suspected at the Program gathering last week at Sette Bello to be smoking a cigarette. He kept running outside to check on something, and he would return will a suspicious odor of tobacco around his personage, Apparently some paparazzi were about and they snapped this picture. Perhaps you all will recognize him from his picture, the smoking gun in effect as to his habits when he is not directing the running club or its track workout program. Perhaps we could encourage him to enter rehab. (Photo credit Emily.)

Week Seven at Bluemont

2008-08-29T03:41:00.003-05:00

It was another busy week for dcrrc's 2008 10M/10K Program as the halfway point is now behind us. For week 7 we met at Bluemont Park in Arlington on Saturday (August 23rd) morning and ran 8 miles (10M Group) or 5 miles (10K Group) westbound on the W&OD Trail to Falls Church and back again. It was a cool, breezy morning, perfect for running, certainly not your typical August morning in DC.

Sunday Coach Katie ran the tough Annapolis 10-Miler in about 1:29, or maybe a little longer if you add in a necessary equipment stop. Program guest runner K ran about a 1:32 at the same race.

The Program's Tuesday evening Alternative Track Workout at Yorktown was well attended, as about a dozen athletes met to do a 6X600 workout led by coaches Rachel, Katie & Bob. Wednesday was the club's regular Track Workout at W&L of a twenty minute tempo run followed by 3X300. (Right: Coach Emily (center) leads the 10K Group on the CCT on the run from Bethesda in week 4.)

Thursday evening well over a dozen Program athletes, accompanied by coaches, guests and club officers such as dcrrc President Ed Grant, relaxed at a social gathering at the Sette Bello restaurant in Arlington. Talk started centered on running for awhile but soon reached other areas as well such as Coach Lauren's recent white water rafting trip in the Grand Canyon, Kara's recent white water rafting trip in West Virginia, a couple of upcoming happy unions which are soon to take place for members of the gathered assembly and other mundane everyday topics discussed among friends. Thanks to Coach Rachel for setting this up.

Week Six at Fletchers.

2008-08-22T10:30:00.007-05:00

It was a busy week for the Program.

Saturday morning (August 16) was the last meeting at Fletcher’s Boathouse in the District. The 10 Mile Groups ran 7-8 miles on the CCT at various paces. The 10K Group ran to the Key Bridge in Georgetown and back on the C&O Canal Towpath, about 4 1/2 miles.

Sunday morning (August 17) was the Program’s Hill Workout, held on Highland Avenue in Falls Church, and the attendee ran 4 1/2 miles in about 50 minutes on the hill there. Afterwards a trip to Starbucks for coffee was called for. (Right: Last summer the Program ran on the W&OD Trail at Bluemont Park, where the Four-Mile Run Trail branches off from it, as well.)

Tuesday evening (August 19) over half a dozen Program athletes met for the Alternate Track Workout at Yorktown. Led by Coaches Rachel, Katie and Peter, the regime was 8X400 with 100M recovery. Adam of Matt’s Group did 8X600. Meanwhile, Kevin of Matt’s Group ran the club’s Burke Lake 4.5 mile race at a sub-7:55 minute-per-mile pace. Coaches Matt (8th place at a 6:22 pace) and Bob (7:45 pace) also ran the race.

Wednesday (August 20) was the club’s monthly noontime Tidal Basin 3K race and Coach Peter ran it at a 7:04 pace. Wednesday evening was the club’s regularly scheduled Track Workout at W&L of 3-4X1600.

In the near term: We meet on Saturday (August 23) at 7:30 a.m. for the first of two weeks at Bluemont Park in Arlington to run about eight miles (10M Group) or about five miles (10K Group). Besides the Alternate Track Workout next Tuesday (probably 4-5X600), or the club’s Wednesday Track Workout (20 minute tempo run, then 3X300), there is a Program Happy Hour on Thursday (8/28) starting at 6:30 p.m. at the Sette Bello Restaurant in Arlington. See you there!

Week 5 at Fletchers

2008-08-09T12:09:00.004-05:00

Last Tuesday evening's 10M/10K Program Alternate Track Workout at the Yorktown High School track in Arlington was well attended with at least three coaches present (Matt, Katie & Rachel) and at least half a dozen Program members participating in the 8X400 workout. For several, it was their first speed workout in awhile. The workout was enlivened by listening to the marching band work out on the infield and the director put some fire into the bellies of the flag-twirlers.

The Saturday morning run at Fletchers Boathouse was also well-attended, with several guest runners coming along. After listening to a brief talk by Coach Peter on gels and Coach Rachel on nutrition, the 10Kers ran 4 miles on the CCT to the MacArthur Blvd. pedestrian tunnel and back in about 40 minutes or less (for some, a little more) and the 10-Milers ran on the CCT to River Road and back, 7 miles, or on the C&O to Rock Creek and back, a similar distance. It was a nice cool morning, an anomaly in August in DC. A visiting nurse from Florida, a publisher, and a lawyer from a government agency all ran along as guests of the group. Afterwards, a few participants enjoyed a repast of bagels and donuts while spread out on a blanket on the bank of the canal in the shadow of the old historic boathouse.

Sunday (8/10/08) at 5 pm is the club 3-mile cross country race and picnic at the Landon School in MD. Next Saturday morning (8/16) the long run of about 7 miles or 4.4 miles will be at Fletchers Boathouse again, before moving off to Bluemont Park in Arlington for two weeks.

Week 4 of the 2008 dcrrc 10M/10K Training Group

2008-08-08T15:57:00.002-05:00

Despite overcast skies and threats of rain, on Saturday 8/2 (Week 4) the 10M/10K Group met in Bethesda at 7:30 am and ran 6 miles (10M Group) or 5K (10K Group) on the Capital Crescent Trail. Afterwards we went out for coffee on Bethesda Avenue and talked a little shop. The second Alternate Track Workout (8X300) the prior Wednesday had evidently been well-attended. Everyone in the Program should be running three times a week, 2-4 miles each time, in addition to the long Saturday run.

For Weeks 5 (8/9) & 6 (8/16) we are meeting at 7:30 am at Fletchers Boathouse west of Georgetown for runs of 6-7 miles (10M Group) and 3-4 miles (10K Group) on the CCT (paved) or the C&O Canal Towpath (dirt). Go here for a full Program schedule (including directions and parking info) or here for a rundown on the week’s events (including upcoming races and the club picnic).

Approaching Week 4 in the 2008 10M/10K Program

2008-08-01T14:09:00.007-05:00

Last week the approximately thirty assembled runners from the Program benefited from learning three beneficial stretches from Chris Graf, a premier runner (47:19 at the 2001 Cherry Blossom 10-Miler) and leading proponent of Active Isolated Stretching. He gave a lecture at Gotta Run on injury prevention and counseled individual runners both before and after our Saturday run. The run was 5 miles for the 10M Group, to Lincoln and back, and 2.8 miles for the 10K Group, a run along Ridge Avenue. It wasn't a bad workout for the third week.

(Right: Coach Jeannie leads out a group of athletes near Dangerfield Island in last summer's Program.) On Tuesday evening, July 29th, Rachel & Katie offered the Program's Alternative Track Workout at Yorktown in Arlington. 8X300 was on the schedule.

For Week Four, Saturday August 2, 2008, we are changing time and location! We are meeting at 7:30 a.m. in Bethesda for one week, right by Ourisman Honda at 4800 Bethesda Avenue a couple of blocks west of Wisconsin Avenue, across the street from the Barnes & Noble. There is a public metered parking lot, which is free on Saturdays, right there next to the Capital Crescent Trail. Plans are for the 10M Group to run 5-6 miles and the 10K Group to run 3-4 miles.

You all should be running 2-3 times a week in addition to the Saturday runs, 2-4 miles each time. One run should be a fast-paced run, or a track workout. There will be the Program's Alternative Track Workout at Yorktown on Tuesday evening, in addition to the Bluemont 5K Club Race at 7 p.m. on Tuesday at Bluemont Park in Arlington at the far pavilion past the soccer field. That race (it's free to club members) would be an excellent opportunity for athletes who are handling the Saturday runs well to get in a little racing experience. The club's regularly scheduled Wednesday evening track workouts at Washington & Lee High School in Arlington resume this Wednesday with 4X1600. If you couldn't make it to the W&L Track, you could go to a place (near your house) with a known, measured mile (find a safe 10-block route leaving and returning to your house by driving it first in your car and measuring it) and run it fast. Four times, with a recovery jog of completely around the block between miles.

The Program schedule has been published here. Weekly updates are here. Next week (week 5) we'll be at Fletchers Boathouse for two weeks (August 9th and 16th). The time for Saturday has been changed to 7:30 a.m. until further notice.

See you all in Bethesda. After our run, for anyone who wants to, we'll go get coffee and a bagel at the bagel shop a few doors down from the B&N.

Week Two of the 2008 Summer 10M/10K Program

2008-07-21T18:02:00.009-05:00

The Program so far:

In week one, we listened to Club President Ed Grant talk about the many valuable resources offered by the DCRRC. Then we ran 3 miles (10-Mile Group) or 2 miles (10K Group).

In week two, we listened to premier runner and running store owner Andre Williams of Gotta Run discuss shoes and equipment and touch on hydration (bring a half-liter bottle of water with you when you run in the hot humid summer!) and then we ran 4 miles (10-Mile Group) or 2 1/2 miles (10K Group). (Left: Club President Ed Grant (in red with white cap) prepares to address the athletes in Week 1.)

In week three, on July 26 we’ll meet for the last time at Gotta Run (until the end of the Program, when we'll return there the last two weeks) and assemble for the last time at 8 am. Premier runner Chris Graf, who ran a 47:19 Cherry Blossom 10-Miler in 2001, will give a talk on active local stretching/injury prevention, and then we’ll run up to five miles (10-Mile Group) or up to 2.8 miles (10K Group).

After that, in week four we’ll change location and time. (Right: Gotta Run owner Andre Williams (in white tank top) addresses the athletes in Week 2.)

Meanwhile, Alternative Track Workouts!

They start Tuesday night, July 22, at at Yorktown High School in Arlington at 7:15 pm. After a warmup, the first workout consists of 8X200 at 10K race pace, with a 200M recovery jog. I hope many Program members take advantage of this great resource created by volunteer coaches Rachel, Lauren and Katie, in conjunction with club track workout director and Club President Ed Grant.

(Left: Ashley and Peter at the club's Wednesday night track workout.) Anyone is also welcome to the club’s regularly scheduled Wednesday night Track Workouts, once they resume in August. Jennifer and Ashley did the club’s Wednesday night track workout last week at Washington & Lee High School in Arlington, doing 8X400 at an even 2:00 for each lap (an 8:03 pace), except the last one which was run in 1:35 (a 6:22 pace). The recovery jog was 200M between each lap and there was a water break midway through.

There is no Wednesday night Track Workout this week or next due to club races. The club’s one-mile and 3K championship races are being held next Wednesday, July 30, at 6:30 pm at Wakefield High School in Arlington. Everyone is welcome to participate, there are many heats in order to accommodate everyone. After that, the Club’s Wednesday night track workout will resume on August 6 with 4X1600.

Everyone in the training Program is running really well as we work to get ready for Army, the Lower Potomac River Inaugural 10-Miler, the Rediscovery 10K, or just to get into shape. There are still slots available in both the 10-Mile and the 10K Programs. Tell your friends. See you Saturday at 8 am at Gotta Run!

Week One of the 2008 dcrrc 10M/10K Program

2008-07-17T15:27:00.005-05:00

Twenty-five runners showed up last Saturday, 7/12/08, at 8 am at the Gotta Run running store in South Arlington for the start of the 10-Mile/10K Group Training Program which runs 12 weeks (14 weeks for the 10K Program. The goal races are Army on 10/5/08 and the Rediscovery 10K on 10/19/08 on Haines Point.

Since Army is already sold out, an excellent substitute would be the inaugural Lower Potomac River 10-Miler on 10/12/08 in Piney Point, MD. I ran a marathon, and a marathon relay there. It's going to be flat, fast and scenic. (The Program volunteer coaches are all experienced runners. Here Coach John and Coach Matt relax before the SunTrust National Half-Marathon in March.)

The assembled runners heard Club President Ed Grant speak about the valuable (and mostly free) resources offered by DCRRC, the oldest running club in the region. Then it was into the streets for a two-mile (10K group) or a three-mile (10-Mile group) run.

The Club's Track Workout on Wednesday night was attended by two Program members, Ashley and Jennifer. The workout consisted of 8X400. If you don't know what that means, well, you're just going to have to come to the next Track Workout, on August 6, 2008 (there's a 2-week summer hiatus, starting next week, due to club races).

(Coach Sasha running the anchor leg for her relay team at the Washington's Birthday Marathon in February.) There's still time to sign up for the Program. The next two meetings will be on the next two Saturdays at 8 am at Gotta Run in Arlington. After listening to an informative talk on hydration and equipment, we might run 2.5 miles (10K group) using this route, http://www.gmap-pedometer.com/?r=2088044, or maybe 4 miles (10-Mile group) using this route, http://www.gmap-pedometer.com/?r=2088057 . Check with your small-group coach.

After two more weeks, the Program goes on the road in the metro area, starting with Bethesda the fourth week at a new, earlier time. Check the dcrrc website for further details.

2008 DCRRC 10-Mile Group Training Program, and associated 10K Program

2008-07-10T13:40:00.010-05:00

The 10-Mile Group ("TMG") Training Program:

The DC Road Runners Club (dcrrc) has developed its 10-Mile Group ("TMG") Training Program specifically with the Army 10-Miler (ATM) as its target race. This is a 12-week group training program, costing $40, which is scheduled to start on July 12, 2008. It meets each Saturday morning for a group run at different locations around the DC-metro area. The location usually changes every two weeks. The Program is planning to meet for the first three weeks at Gotta Run Running Store in South Arlington on Pentagon row at 8 am.

The Program will take registrations and payment at that location prior to the Saturday long run during those first three weeks. After that the Program will switch meeting time to 7:30 am on Saturdays, and meeting locations, to places TBA.

The Saturday runs get increasingly longer until they are in the 10-12 mile range by the end of the TMG Program. You should be able to run 3 miles or longer at the onset of the TMG Program to consider taking the TMG Program, and get your doctor’s approval before you embark upon strenuous physical activity.

There will be different paced running groups. Each runner is offered the opportunity to do an organized track workout on his or her own each Wednesday evening during the Program. (Right: Two runners in last year's 10-Mile Training Program jog around the Tidal Basin. This picture was featured in the national magazine Cooking Light on its feature ranking DC as the third best city in which to to live and eat. Photo credit Douglas Merriam.)

Each runner will be assigned a volunteer group leader, and should run on his or her own two to three other times each week, three to six miles each time.

The cost of the Program does NOT include the cost of the ATM registration. Race entry does NOT come with the Program, each runner should sign up for the race on his or her own, although running in the race is not required to take the Program. The runner must be a dcrrc member to take the Program, however.

The ATM race is already sold out. There are plenty of other races in the fall that the Program should enable a runner to enter, such as the Baltimore Marathon weekend Half-Marathon the week following the ATM, and other local races. A viable option for those closed out of Army is the Lower Potomac River 10-Miler in Piney Point, MD on October 12, 2008 at 7:45 am.

Keep watching the dcrrc website for further information on the TMG Program. You may sign up for club membership by going to the website and downloading a club application form and sending it in to the club, prior to coming to the first or second week of the Program and registering for the TMG Program.

The 10K Group ("TKG") Training Program:

(Left: A group of runners cross over the Potomac during the club's springtime 10K Training Program.) The Program will also accommodate participants who wish to run in the Rediscovery 10K Race on Sunday, October 19, 2008 at 8 am on Haines Point in DC, starting and ending at West Potomac Park in the District.

This 10K component will also cost $40 and will meet at the same places and times as the TMG Program. It starts on Saturday, 7/12/08 at 8 am at Gotta Run Running Shop and runs for 14 weeks. It will meet for training runs two additional weeks, on Saturday 10/4/08 and Saturday, 10/11/08, at places TBA. Participants wishing to participate in the TKG Program and run in the 10K race should be prepared to run/walk 1.5 miles the first week. The TKG does not have a walking pace group. The TKG Program will be run very similar to the TMG Program, described above, only with a lesser mileage amount each week.

The cost of the Program does NOT include the cost of the Rediscovery 10K Race registration. Race entry does NOT come with the Program, each runner should sign up for the race on his or her own, although running in the race is not required to take the Program. The runner must be a dcrrc member to take the Program, however.

Further directions and information will be provided via the Forum chat room on the dcrrc website. To get a feel for how the Program has been operated in the past, peruse its blog right here.

The 2008 Capitol Hill Classic 10K was won...

2008-06-02T18:53:00.008-05:00

...by no one in the 2008 DCRRC 10K Group Training Program. But the Program was a success by any standards.

Way back in cold, windy February, thirty-one athletes and five volunteer coaches gathered atop the West Falls Church Metro Parking Garage to sign up for twelve weeks of training leading up to the target race, the venerable Capitol Hill Classic 10K with its re-designed race course. Following two weeks of running on the W&OD Trail and, for some, up the six ramps of the parking structure after the runs, the meeting location was changed to Fletcher’s Boathouse where the C&O Canal Towpath awaited. Bethesda and the Capital Crescent Trail, and Roosevelt Island and the Mount Vernon Trail, were next. Then it was back to the District where Haines Point and the the Mall, and Stanton Square and the CHC race course, were the venues.

Along the way a Sunday hill workout was held. Track workouts were offered every Wednesday evening. Nationally-known runner and Washington Post columnist Jim Hage, a back-to-back MCM and two-time Army winner, gave a talk on racing to the Program members. Program members received weekly email containing training tips, and had the opportunity to discuss strategy with their coaches over post-run coffee.

Over the weeks, the group boiled down to a small band of determined runners who achieved a runner/coach ratio of about two-to-one. They were joined by three runners and another coach from the Reebok SunTrust National Half-Marathon Training Program, powered by the DC Road Runners, after that program’s target race was run at the end of March.

On May 18th, nine runners from the Program put their hard work and dedication to the test by running the CHC 10K. Finishing times ranged from 47 to 75 minutes, with three times being under an hour. Six of the finishing times met the SunTrust Marathon and Half-Marathon qualifying standard for next year. Mary Alice was the fastest non-coach runner, taking second in her age group.

A Program participant also ran in the CHC’s associated 3K race, winning an age group award. Yet another Program participant, who was unable to compete in the target race, took a Saturday off from the Program to break two hours in the SunTrust National Half-Marathon.

At least two alumni from the 2006 Program raced the CHC 10K and broke 50 minutes. (Right: After the 10K race. From left to right, Sasha, H a fast Program graduate, Peter wearing the Program's technical shirt, and J another fast Program graduate.)

A big thanks goes to volunteer coaches Kristin Blanchat (the Club's Volunteer of the Year in 2006), John Braden (who ran a sub-two hour SunTrust National Half-Marathon), Renee Clement (a Program graduate), Linda Haines (a 10-Mile Group Training Program volunteer coach last year) , Bob Selin-Williams (the Club's Most-Improved Male Runner in 2007), Sasha Sibert (also a Reebok SunTrust National Half-Marathon Training Program volunteer coach) and Alexandra Tagle (a Program graduate). Yay for volunteers!

The following Program participants finished the CHC 10K, listed alphabetically by last name: Mary Alice, Peter, Krista, Sasha, Courtney, Ginny, Marisa, Ellen and Patricia.

Everyone who finished the program is more than ready to tackle training for the Army10-Miler in October. The twelve-week 10-Mile Group Training Program for Army, along with the conjointly-run fourteen-week 10K Group Training Program for the Rediscovery 10K held on Haines Point two weeks after Army, starts on Saturday, July 12, 2008 at 8 am. The Programs, costing $40 each (you must be a dcrrc member to enroll), will meet at the Gotta Run running store in South Arlington on Pentagon Row for the first three weeks, where sign-up will take place. After that, beginning in August, the starting time and meeting location will change.

The Race is Next

2008-05-11T22:29:00.008-05:00

The race is upon us. All the training, all the miles expended at West Falls Church, Fletcher's Boathouse, Bethesda, Roosevelt Island, Haines Point and Stanton Square, are about to pay off.

On Saturday, 5/10/08 (week 12), we met at Stanton Square and after a Pre-Race Strategy discussion, program t-shirts were handed out. Then we ran last year's course, in about an hour. (The TKG Program T-Shirt was spotted at the Flying Pig Marathon last week.)

This week you should run at least two more times, 2-4 miles each time, at moderate intensity. Don't run on Friday or Saturday.

Here's the new course. Study it before the race. The charge up Capitol Hill now comes a little earlier in the race.

Stay hydrated, put your chip on your shoe the night before, and leave for the race with plenty of time so you'll be on time. Parking is difficult.

The CHC 10K is on Sunday, May 18th at 8:30 am. There is packet pickup, and registration, on race day, although it is recommended that you do these things beforehand. Go to the race website for full information. (Courtney and Coach Bob finishing a 10K run in Stanton Park last week.)

Good luck. Anyone who completed this Program should consider coming out for the 10-Mile Group (TMG) Training Program which starts in July. Come prepared to run 3-4 miles the first meeting. Watch the club's website for further information.

I want to thank coaches Alexandra, Bob, John, Kristin, Linda, Renee and Sasha for making this 10K Group Training Program possible. They were volunteers, there giving back to the sport.

Last Week!

2008-05-08T06:08:00.005-05:00

It's here. The last week of training. The payoff, the Capitol Hill Classic 10K, is right around the corner!

Saturday May 10th we'll meet at 9 am at Stanton Square in DC by Union Station. I'll lead a pre-race strategy discussion, covering such things as:

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. There is race morning packet pickup (and registration). 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. Last year's race map is contained in last week's post also.

After the discussion, Program t-shirts will be handed out to all attendees and then we'll go out for a run on the course.

Last week Kristin directed the show and John, Renee and Guest Coach Sasha took everyone out on a run around the CHC course. (Right: Coach Sasha leading runners around RFK (in this case, during the SunTrust National Half-Marathon, in a sub-8 time). Photo credit Matt.)

CHC: Sunday May 18, 2008 at 8:30 am at Stanton Square.

Penultimate Week!

2008-04-27T10:22:00.009-05:00

Week 11 of the dcrrc TKG will meet at 9 am on Saturday, May 3, 2008 in Stanton Square in DC, a few blocks to the southeast from Union Station (Red Line). There should be plenty of street parking nearby on Saturday. This is the starting point, and the ending point, of the Capitol Hill Classic. Kristin will be directing the morning's activities, which probably will entail some variation on the actual CHC 10K race course. Sasha will be there from the Reebok SunTrust National Half-Marathon Program to take some runners out as well.
Don't forget that tomorrow night (Monday night, 4/28), is the Snowball Series Awards and Marathon Training Program Recognition Night. Everyone is welcome at 7:00 pm at the Cactus Cantina, 3300 Wisconsin Ave NW in DC, 20016, for the presentation of the Snowball Series age-group awards, and to recognize the coaches and participants in the Reebok Official Training Program for the SunTrust National Marathon. This is always a fun, informal event. The list of the 2007-2008 Snowball Series winners has been posted on the club's website. Awards are three deep in each age group.

Last Week, week 10, Saturday 4/26 at Haines Point. Bob and I took out all of the runners, including some guest runners from the Reebok SunTrust National Half Marathon Training Program, on a 7-mile run up Capitol Hill, through Stanton Square, to Lincoln Park, down L'Enfant Promenade and over the Francis Case Bridge on the return. This was achieved in about 70 minutes. Several of the runners achieved it in under a 10-minute per mile pace. A few runners varied the route or distance as they saw fit. (Above: Coach Bob leads the TKG on Haines Point in week nine.)

Marine Corps Marathon and DCRRC Hall-of-Famer Jim Hage spoke to us in Week 4 about running a race. Here is an article he wrote on why he runs. When you all graduate to a marathon, here are his tips on that.

Week Ten, April 26th, at Haines Point

2008-04-24T07:05:00.005-05:00

Week 10, April 26, 2008:

Three weeks of training left! We will meet again on Haines Point in the Golf Course parking lot at 9 AM for a run of up to seven miles. Here is a 6.8 mile route that replicates the sixth, and then the first, mile of last year's race course. I recently received information from the race director that the course has been changed, due to security concerns. There is still a run up Capitol Hill, however.

For weeks 11 & 12, we'll meet at Stanton Square by Union Station and practice on the actual course of our target race, the CHC, which starts and finishes at Stanton Square. It's a five minutes walk from Metro at Union Station (Red Line), or there is street parking around the square.

Last week (week nine) John, Kristin, Peter and Bob led a small band of dedicated runners on a six mile run around Haines Point and along the Mall. It was a wonderful morning to run.

Afterwards a group of runners met at Whitlow's on Wilson (WOW) Boulevard in Arlington (Clarendon) and enjoyed brunch with some coaches and participants from the Reebok SunTrust National Half-Marathon Training Program and the dcrrc club president. (Right: TKG runners gather before the run from Roosevelt Island on a beautiful Saturday morning.)

Track was offered on Wednesday evening at 7 pm at Washington & Lee High School in Arlington as usual. The workout was 4 one-mile repeats at 10K race pace on the nearby hilly Custis trail (there was a lacrosse game so the track was closed) with quarter mile recovery runs in between. My splits were 7:26, 7:40, 7:49, 7:51. What were yours? Track work is the fastest way to get better and what you're going to have to do, probably, if you ever want to run a sub-50 minute 10K. The runner in the Reebok SunTrust National Half Marathon Training Program, who always went to track workouts, who went from wishing for a 1:50 to running an actual sub 1:40 half marathon in the race, was there. Go here to find out the track workout schedule.

You all should run three more times this week, at least 12 more miles total for the week, not counting Saturday's long run.

Week 9, April 19th, Haines Point

2008-04-12T15:25:00.007-05:00

Week 9: Saturday April 19th:

We are meeting on Haines Point in the Golf Course parking lot at 9 AM for up to a seven mile run. Here in the ninth week we'll try to do our long run for the Program. There'll be no sighting of the giant though (Below: The Awakening Statue), he's gone! Left for PG County.

Afterwards, everyone is invited to Whitlow's on Wilson (WOW) Boulevard in Arlington (Clarendon) at about 10:45 to enjoy brunch with anyone from the Reebok SunTrust National Half-Marathon Training Program who wishes to come. This group recently finished its own race, the SunTrust National Half-Marathon and did quite well.

Last Week (week 8, April 12th): Everyone met at Roosevelt Island and Coaches John (south on the Mt. Vernon Trail, over the 14th Street Bridge, north on Ohio Drive to the Memorial Bridge and back into Virginia and to Roosevelt Island), Peter (same route), Renee (north into Georgetown over the Key Bridge, south to the 14th Street Bridge and back into Virginia, north to Roosevelt Island on the Mt. Vernon Trail) and Bob (south on the Mt. Vernon Trail to Gravelly Point and return) took their charges between 5-6 miles in a little over an hour. Everyone ran really well. (Right: Renee's group meets Peter's group on the 14th Street Bridge from opposite directions. Off to the left you can still see that a few Cherry Blossoms were still in bloom.)

A number of people, including Coach John and Marisa, ran the Cherry Blossom 10-Mile Race last Sunday, April 6th. Congratulations to them.

You all should run three more times this week, at least 30 minutes each time. One run should be faster than you normally go. You could substitute the Wednesday night track workout for this faster-paced run.

Week 8, April 12th.

2008-04-07T10:15:00.010-05:00

WEEK 8, Saturday April 12, 2008 at 9 am:

The dcrrc 10K Training Program will meet at the Roosevelt Island Parking Lot for up to a 10K run. (Below right: The Potomac from the meeting place in the Roosevelt Island Parking Lot before Saturday's run.)

Go Northbound on GW Parkway to just past the Roosevelt Bridge where there's a turnoff to your right. If you take Metro, take the orange or blue lines to Rosslyn, and run towards the Key Bridge. You cross the Mt. Vernon Trail after you cross over Lee Highway but before you start over the Key Bridge. Go South on the Mount Vernon Trail a quarter mile to the Roosevelt Island Parking Lot.

A suggested route is 10K on the nearby Custis Trail. We could run to Glebe Road and back. It'll be a little bit hilly as we practice for Capitol Hill in the race in the sixth mile.

This week you should run three other times, 3-5 miles each run. One run should be a fast-paced run, or have fast portions in it (interval running). Track is on Wednesday night at 7 pm in Arlington. This is a self-contained program, go the the Track Workout section on the club's website for more information.

Next week (week 9) and week 10 we'll meet at Haines Point in the Golf Course parking lot. (Left: Heading out on the Mt. Vernon Trail.)

Weeks 11 and 12 we'll meet in Stanton Square in the District near Union Station. The target race, the Capitol Hill Classic 10K, starts in Stanton Square.

LAST WEEK (week 7). We were joined by Jessica, a runner who had just completed the Reebok SunTrust National Half Marathon training program (16 weeks). Jessica broke two hours for the half marathon last week and has already plunged into training for the Capitol Hill Classic 10K which is, after all, in SIX SHORT WEEKS! Coaches Kristin and Peter took their runners south on the Mount Vernon Trail to the Gravelly Point parking lot just north of National Airport, and back, for six miles in about an hour. Coach Renee took the 14th Street Bridge into the District and then headed north through Georgetown to the Key Bridge and returned, where she completed a loop of six miles in about 55 minutes. It was beautiful spring weather, although there was some wind. (Right: This is what running in the District looked like last week.)

ANNOUNCEMENTS:I hope that you all continue with your running and don't let your conditioning slip after this Program is over. The ARMY 10-MILER registration opened last week. It is MORE THAN HALF-FULL already in one short week. It will be run on Sunday, October 5, 2008. Consider putting it on your schedule and taking the dcrrc 10-Mile Training Program this summer, which starts on July 14th. All of you who finish the 10K Program and keep up with your running are capable of finishing the 10-Mile Program Training too.

Run happy.

April 5, 2008 at Roosevelt Island for the 7th Week

2008-04-04T16:28:00.013-05:00

Tomorrow, April 5, 2008:

The dcrrc 10K Training Group will meet at 9 am in the parking lot for Roosevelt Island in Virginia, off Northbound Geo. Washington Parkway just north of the Roosevelt Bridge. The Metro stop is Rosslyn. The schedule calls for us to run up to six miles. Here is a six mile route you can follow, three miles south on the Mt. Vernon Trail to the Gravelly Point parking lot and back again. (Above right: Coach Kristin directing a club race last month. She does a lot of volunteer work, and received an award for the 2005 DCRRC Volunteer of the Year. She hasn't slowed down since!)

You all ran three times this week, at least 3 miles each time, right? (Left: Coach Renee, Hiba and Troy didn't let a little rain deter them in week 3.)

Track Workout this week on Wednesday night was 4X1Mile on the Custis Trail (the track was occupied by a school function). My miles were 7:01, 6:44, 6:43, 6:46. What were yours?

Last week (Week 6):

(Right: Coach John lines up for the SunTrust National Half-Marathon on Saturday. On Sunday he competed in a sprint Triathlon event.) On Saturday Coach Bob took everyone out 4-6 miles on the CCT from Bethesda, because most of the coaches were at the SunTrust National Half-Marathon. Coach Kristin was volunteering at the race and Coach John, Coach Peter and Troy ran the race. All three of us broke two hours for the 13.1 miles. One of the reasons why Troy broke two hours is because he trains hard. In the picture above, he is running in the rain on the Capital Crescent Trail in week 3 with Coach Renee and Hiba. Hard work has a payoff!

Sunday, Coach Peter was at Bluemont at 9 am to run with anyone who missed Saturday's run or who wanted to run again. He practiced his 5K pace miles on the W&OD Trail. (Left: The colors were gorgeous along the W&OD Trail at Bluemont on Sunday morning.)

NEXT WEEK: We'll meet at Roosevelt Island again for week 8, then go to Haines Point (Golf course parking lot) for weeks 9 & 10, and finish the training at Stanton Square (meet by General Greene's statue) near Union Station in weeks 11 & 12.

Approaching the halfway point!

2008-03-27T17:40:00.009-05:00

This Saturday, March 29th, will be our halfway point, our sixth week. We are meeting again in Bethesda at 9 a.m. There is free parking in the lot right next to the CCT where it runs next to Ourisman Honda, across the street from Barnes & Noble. Coach Bob will take you out on the CCT for six miles, as most other coaches will be at the National Marathon and Half-Marathon Race that morning. (Run 30 minutes down the trail, turn around and come back.) Be aware of street closures! Metro opens at 5 a.m. (Early morning TKG run in week 4 on the C&O Canal Towpath.)

For anyone who can't make it on Saturday, or wants to run again on Sunday, March 30th, Coach Renee will be leading a run from Bluemont Park off Wilson Boulevard in Arlington at 9 a.m. Directions are here. This is at mile marker 3.5 on the W&OD Trail, within half a mile of the hilly Custis Trail.

After that, for weeks 7 & 8, we'll meet at Roosevelt Island.

Weeks 9 & 10, we'll meet at Haines Point.

Weeks 11 & 12, we'll meet at Stanton Square near Union Station. This is where the target race, the CHC 10K, starts and finishes. (Last year's race course. There's been some talk that it might change this year.)

LAST WEEK (Week 5): We met in Bethesda and ran for 50-55 minutes, 4-5 miles, on the CCT. Some group members went out for coffee afterwards at the Starbucks inside Barnes & Noble.

I didn't see any of you at the track workout last night. That is how you can get better and run a sub-50 minute 10K. The w.o. last night was a minute of 5K race pace running followed by 30 seconds of slow recovery run, 10 reps, after a 2-mile warm-up. (Rockin' and rollin' on the Capital Crescent trail in week 5.)

Announcement. The Army 10-Mile Race (ATM) registration opens on April 1st. The club has a 10-Mile Group Training Program (TMG) which will start on Saturday, July 12, 2008, with the ATM as its goal race. Announcements will be made during the early summer on the club website about the training program. ATM fills up quickly, in a matter of weeks last year. If you finish the TKG training, you will be suitable to take the TMG if you keep up your running. Do not get closed out, register for the ATM in April if this is the course you intend to follow, and you plan on taking the training and running the race.

Week 5, March 22d coming up!

2008-03-18T18:02:00.006-05:00

Wow. We're a third of the way through! Can you believe it? Last week Troy ran in the St. Patrick's Day 8K (4.971 miles) in downtown DC and cruised to the finish in 39:46 (7:59 pace). That's fast! Congratulations, Troy.

Last week the TKG had a special speaker after our runof about five miles on the dirt trails around Fletcher's Boathouse, led by Bob, John and Kristin. Renowned local runner Jim Hage spoke for about half an hour on running and related topics, taking questions at the end. He is a two-time winner of both the Marine Corps Marathon (1988 & 1989) and the Army 10-Miler (1990 & 1993). In 2002 he won the JFK 50-Miler, and in 1987 & 1988 he won the Washington’s Birthday Marathon, among his many other accomplishments.

Jim said there are no answers in running and training for races, only approaches and application. He advised speaking to more experienced runners and listening to what worked for them. If it seemed suitable for you, try it. This can move you towards the attainment of your goals. Then, to become the best, you must work diligently and well, be confident, and then do even more work.

Although he is a double winner of the MCM, Jim pointed out that he was only partially successful. He ran the MCM in 1984 & 1985 also, expecting to win, but he finished third each time. Although he was in the final pack until the end, he faded. Reassessing, he took some time off and then came back in 1988 with a plan. He ramped up his training from 70 miles a week to over a hundred, and won. The next year he trained even harder, and won again. During those races he was totally focused, he said, constantly assessing his place, pace, condition and strategy throughout the races. He had the fortitude, after twin failures, to redouble his training efforts and win. (Below: Jim Hage spoke to the 2008 TKG about conditioning and race strategy.)

More importantly, even participating in the endeavor said a lot about lifestyle choices that runners make. He spoke of the importance of continuing on with these lifestyle choice beyond the attainment of the next objective, the race two months hence. He urged eliminating the yo-yo effect of losing such hard-won conditioning through sinking into inactivity once the objective is achieved and the race is run. Continue training even when the race is over, to avoid having to start all over again when the next season comes. Take the day after the race off, but then go out for and loosen up with a jog. The next day take a longer run. Get back into training in some degree, don't stop training altogether, as is common. Put a summertime race on the calendar, he suggested.

Speaking on technical matters, Jim stressed the importance of sustenance during races in the form of consuming energy gels. He said energy during a race is very important, as it keeps you thinking more clearly and helps you maintain your focus while your body draws down its readily accessible energy in the form of stored glycogen. Replenish your body with frequent energy gels before it starts depleting the more inaccessible energy stored in muscle, which breaks down the body when it withdraws this energy source. The result is the effect of hitting the wall that marathoners usually encounter after two hours of running.

He said wearing headphones during races was a bad idea because it robbed you of the focus you need to do well. Pace yourself, he urged, and know the course beforehand. For the Capitol Hill Classic, you have to know the big hill is coming up in the sixth and final mile. Run at an even pace and be ready for it.

NEXT WEEK, week 5, Saturday, March 22:
The group will meet in Bethesda at 9 am in front of the Barnes & Noble bookstore on 4801 Bethesda Avenue, a few blocks west of Wisconsin Avenue (Rockville Pike or Route 355). This is near where the CCT goes by the Ourisman Honda Dealership and crosses Woodmont Avenue. There is a public parking lot there, check to see whether the meters require money on Saturdays.

We will run six miles on the Capital Crescent Trail.

You should run three times during the week, at least 25 minutes each time. Consider going to the club's Wednesday night track workout.

Check out the last post for the remaining schedule.

Finally, for training tips and information, check out the McMillan Running Calculator website here.

Here comes week 4!

2008-03-13T22:20:00.005-05:00

We're getting there. We are one quarter done! Can you believe it?

Week 4. This coming Saturday (March 15th) we’ll meet at 9 a.m. at Fletchers Boathouse again. Fletchers is in DC, west of Georgetown to the west of Canal Road next to the Potomac. The blacktop Capital Crescent Trail (CCT) and the dirt C&O Canal Towpath join together here for a short while. Directions to Fletchers Boathouse are here or here.

Ahem. A nationally recognized voice for running will be present to address the group. After the run, at 9:50 A.M., Jim Hage, a noted local runner who is a double winner of the Marine Corps Marathon (1988 and 1989) will give a presentation to the group about running/racing. Bring your questions for afterwards!

There is still time. To sign up for the Program that is. If you have any friends who would like to get active or get back in shape or have a weekly running workout, refer them here to the club's website for more information. Click the Forum link.

Close the loop. There is a track workout every Wednesday evening at 7 pm at the Washington and Lee High School in Arlington. Go to the club website and click on Track Work Out for more information.

You should, you know. You should run at least two to three times on your own this week, at least twenty minutes each time. Make one run a fast paced workout, even if you push your pace for only a few minutes during the run. As always, listen to your body. If it hurts, stop what you are doing and figure out a new approach.

That was so done. Last week, Week 3, March 8th, we met at Fletchers Boathouse and everyone ran 35 minutes on the CCT trail towards Bethesda, 17 minutes out and about 18 back. Everyone ran from about 3 to 4 1/4 miles.

Below is a tentative schedule for the remaining weeks, with projected Saturday mileage. Your coaches will take you further, or shorter, as appropriate. A few prominent races have been noted in brackets.

2008 DCRRC 10K Training Plan for the Capitol Hill Classic 10K on Sunday 5/18/08.

Start: Sat. 2/23/07, 13 weeks before the race. Meetings at 9 am. Schedule subject to change, check this blog each week.

1 2/23 WFC 2M.
Sunday 2/24 Hill Workout in Falls Church. 5M.
2 3/1 WFC 3M.
3. 3/8 Fletcher’s Boathouse 4M.
4. 3/15 Fletcher’s Boathouse 5M. Jim Hage discussion follows.
5. 3/22 Bethesda 5M. Meet in front of the Barnes & Noble in Bethesda, 4801 Bethesda Avenue.
6. 3/29 Bethesda [0700 National Marathon] 6M.
7. 4/5 Roosevelt Island 10K.
[Sunday 4/6 Cherry Blossom 10Miler]
8. 4/12 Roosevelt Island 7M.
9. 4/19 Haines Point 5M.
[Monday 4/21 Boston Marathon]
10. 4/26 Haines Point 6M.
11. 5/3 Stanton Square 6K.
12. 5/10 Stanton Square 6K.

Race.

Approaching Week Three of 10K Training

2008-03-06T07:03:00.011-05:00

New location:
For weeks 3 and 4 (Saturday March 8 and Saturday March 15) we’ll meet at 9 a.m. at Fletchers Boathouse in DC, a mile and a half west of Georgetown, to the west off northbound Canal Road, next to the Potomac. The blacktop Capital Crescent Trail (CCT) and the dirt C&O Canal Towpath join together here for a short while.

Directions to Fletchers Boathouse are here or here.

Sign ups still available:
There is still time to sign up for the Program if you have any friends who would like to get active, or get back in shape, or have a weekly running workout. Refer them here for more information. (Right: Are you sure the directions said to meet up here?)

Track Workouts:
There is a track workout every Wednesday evening at 7 pm at the Washington and Lee High School in Arlington., go to the club website and click on Track Workouts for more information. Last night was six half-mile repeats at your own pace. I didn't see any of you using this valuable resource. All you have to do is show up at 7 PM any Wednesday evening and start running the prescribed program!

What to do before Saturday:
You should run at least two times on your own this week, twenty minutes each time. (Left: Running over the Bridge in week one.)

Last Week:
We met for the first two weeks at the West Falls Church Metro, and went 1.8 to 3.1 miles (or further for those who ran up the parking garage ramps) in week one; and 2 to 3.8 miles in week 2.

Tentative schedule, with projected Saturday mileage (your coaches will take you further, or shorter, as appropriate), with a few prominent races noted: (Right: Hitting the W&OD Trail in week 2.)

2008 DCRRC 10K Training Plan for the Capitol Hill Classic 10K on Sunday 5/18/08.
Start: Sat. 2/23/07, 13 weeks before the race. Meetings at 9 am. Schedule subject to change, check the blog each week.
1. 2/23 WFC 2M WB on W&OD Trail
Sunday 2/24 Hill Workout in Falls Church
2. 3/1 WFC 3M EB on W&OD Trail
3. 3/8 Fletchers Boathouse 4M
4, 3/15 Fletcher’s Boathouse 5M
5. 3/22 Bethesda 5M Meet in front of the Barnes & Noble in Bethesda, 4801 Bethesda Avenue
6. 3/29 Bethesda [National Marathon is in DC on this day] 6M
7. 4/5 Roosevelt Island 10K
[Sunday 4/6 is the Cherry Blossom 10Miler]
8. 4/12 Roosevelt Island 7M
9. 4/19 Haines Point 5M
[Monday 4/21 is the Boston Marathon]
10. 4/26 Haines Point 6M
11. 5/3 Stanton Square 10K
12. 5/10 Stanton Square 10K
[Sunday 5/11 Mother’s Day Arlington YMCA 10K]
Sunday 5/18/08 at 0830 in Stanton Square, Capitol Hill Classic 10K.

Run Happy.

Peter 202-297-4874

Heading Into Week Two of 10K Training

2008-02-25T04:43:00.012-05:00

Week one of the DC Roadrunners 10K Group ("TKG") Training Program was a resounding success Saturday, February 23, 2008, as 19 athletes found their way to the top level of the West Falls Church Metro Station Parking Garage and signed up for the Program. Also on hand were six volunteer coaches, Bob, John, Kristin, Linda, Peter and Renee. Coach Alex will join us next week and unfortunately, Coach David suffered an injury a week earlier and had to drop out.

(Left: A lean mean crew of racers in last year's 10K Program posed in Stanton Park in DC a week before the target 10K race.) Sign-up for the 10K Program will again be conducted at this coming Saturday (March 1st) at 9 a.m. atop the WFC Metro Station Parking Garage. See the last post for directions and Program information or go here or here. Program cost is $35, and you can access a 10K Program application form here. You be a member of dcrrc to participate, annual cost $20, you can access a club membership form here.

On Saturday the group ran from 2 to 4 miles on this route, depending on the runner's individual condition. Everyone ran from the Station down to the W&OD Trail and over the bike bridge across Route 7. There and back was a two mile trek. Some athletes ran with Linda and Bob, our fast group coaches, all the way to Shreve road on the W&OD before turning back, to achieve a distance of 5K for the morning. Some intrepid runners ran up the six ramps of the parking garage upon the return, adding .6 miles of hill work to their morning.

On Sunday a hill workout was held nearby in Falls Church, conducted by Peter. Program members were invited to participate. Dave and Jack showed up, as twenty hill climbs were run, a total of 5 miles in sixty minutes. It was a strenuous workout. (Right: 20 times up and down this hill.)

Every Wednesday evening at 7 p.m. in Arlington at the Washington & Lee High School, the club offers a track workout. This is a fantastic way to get into shape and improve your race times. This is a self-help workout, although a club official is there at each workout to answer questions and give direction. You can find out more about this resource on the club website here. This week (February 27th) calls for 16-18X400 (laps) at your 10K pace with a 100 meter (about 100 yards) recovery (much slower) run between laps. If you went to the track and did six individual laps as best you could, and walked a lap between each one, that would be a superior first track workout for you. (Left: Last year 10K Program coach Ashley coming in second in last year's companion 3K race to the Capitol Hill Classic 10K, 5th overall. Speed workouts gave her the edge she needed to accomplish this.)

On Friday (February 29th) there is a Special Running of the free, informal noontime club 3K race around the Tidal Basin in DC, starting on Ohio Drive by the FDR Memorial. If you can attend this during your lunch hour, this is an excellent speed workout.

Runners should run one to two more times this week before Saturday, running for twenty minutes each run. On Saturday, we will again run two to four miles in Falls Church on the W&OD Trail as we progress towards our goal race of the Capitol Hill Classic 10K in twelve weeks. The route we'll go, to the W&OD then East (away from the bridge) is here. Runners can turn around and return at any point of this out-and-back run that is suitable for them.

Next week (March 1st) at WFC Metro at 9 a.m. (top level of the parking garage).

Weeks 3 & 4 (March 8th and March 15th) at Fletcher's Boathouse in DC just west of Georgetown at 9 a,m..

URL for next week's route is: http://www.gmap-pedometer.com/?r=1651898

2008 10K Program launches 2/23 at 9 a.m. at the West Falls Church Metro Parking Garage.

2008-02-14T10:08:00.012-05:00

THE 2008 10K TRAINING PROGRAM: The DC Road Runners Club 10K Training Program is going to start on Saturday, 2/23/08 at 9 am on the top level (6th level) of the parking garage at the West Falls Church Metro Station. In case of snow or rain, the meeting place will be on the next to top level (5th level) of the parking garage at the West Falls Church Metro Station. (Left: The view is excellent from the sixth level of the WFC Metro Station Parking Garage. Those tall poles in the background form the backstop for the George Mason High School baseball field and are the second tallest structure in Falls Church. The tallest? You'll be standing on top of it when you sign up. Look for my "office" parked up there, the Toyota pickup.)

The Program costs $35 for a twelve-week training program, which meets every Saturday morning at 9 am for a long run at varied locations around the DC Metro area. A schedule will be published.

Come early to either the first or the second week to sign up for the program. Bring payment for the Program to your first meeting. Checks (made out to DCRRC) are preferred. The first two weeks will meet atop the Parking Structure at the West Falls Church Metro Station. After that, the 9 am Saturday meeting locations will move around the DC area every two weeks, to offer different running venues, in DC, Maryland and Virginia.

DCRRC MEMBERSHIP REQUIRED: You must be a member of the DC Road Runners Club (dcrrc) to participate in the program. A club membership costs $20 annually or $25 for an annual family membership (not included in the program cost). You can download a club membership registration form on the dcrrc website (www.dcroadrunners.org), fill it out and mail it in along with payment for club membership, if you aren’t already a club member.

SATURDAY LONG RUNS: Saturday mornings will be devoted to running with a pace-appropriate group, starting at a distance of two to three miles in the beginning, and building up to five to seven miles by the end of the program. This progression will allow you to build up a mileage base suitable for running a 10K (6.2 miles) 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. Already, at least seven coaches have committed to this Program so all paces can be accommodated and group sizes should be small. (Right: Four coaches from last year's Program meet to discuss race strategy, Ashley, Rhea, Jeanne and Peter.)

THE GOAL 10K RACE: The goal race will the Capitol Hill Classic 10K on Sunday, 5/18/08. The entry fee for the race is NOT included in the fee, and you are responsible for signing up for the race separately. There is no requirement that you run the race. Some runners have used the training program to prepare for another race, such as the Mother’s Day Arlington YMCA 10K race, which is run a week earlier.

DIRECTIONS: As stated, weeks one and two we will meet at 9 am on Saturday morning at the top level of the West Falls Church Metro Station parking garage. There is plenty of free parking at the West Falls Church Metro Station on Saturdays. The West Falls Church Metro Station is on the Orange Line. From DC, use the Vienna Train to get there. For driving directions, a map of the area around the West Falls Church Metro Station and hours of operation, go here or here.

Basically, the West Falls Church Station is near the interchange of I-66 and Leesburg Pike (Route 7) at 7040 Haycock Road. Haycock Road runs north off Route 7 in Falls Church (Shreve Road runs south off Route 7). Don't become confused by the different street signs at that intersection because the north/south street changes names where it crosses over Route 7 at that location. George Mason High School is on the NW corner of the intersection, there is a Giant Supermarket on the NE corner, McDonalds is on the SW corner, and Long John Silvers is on the SE corner.

Heading WB on I-66 from DC, get off at Exit 66A (Leesburg Pike east to Falls Church) onto EB Route 7 (Leesburg Pike, locally called Broad Street). Turn left (NB) at the first signal light onto NB Haycock and turn left at the first signal light you come to on Haycock into the West Falls Church Metro Station. The UVA/VT Extension University will be on your left.

PAST PROGRAMS: This 10K Training Program has been offered for several years by the dcrrc. For a review of how it went last year, read back over the 10K and 10-Mile Training Program in previous posts from last year on this blog, or check out the Forum Page on the club website.

In 2007, 39 athletes signed up for the Program. There were eight coaches, all volunteers. 19 Program participants finished the goal 10K race, and another participant finished another 10K instead. Three more Program participants ran the sister 3K race at the Capitol Hill Classic 10K. Several Program participants subsequently signed up for the 10-Mile Training Program in July and ran the Army 10-Miler in the fall. (Left: Think the Program won't do you any good? 2007 Program Coach Rhea ran in the CHC companion 3K race and finished fourth, first in her age group.)

DRESS WARMLY: Wear appropriate running clothes for cold-weather by dressing in layers and avoid wearing cotton garments (100% polyester garments work fine). Wear good running shoes that are not worn out. Go to any of the fine running stores in the region to get fitted for proper shoes. Stayed hydrated before the run. Consult with your doctor before undertaking any new physical program. We hope to see you!

The 2008 10K Group Training Program

2008-01-27T20:08:00.000-05:00

The dcrrc 2008 10K Group (TKG) Training Program will start on Saturday, 2/23/08 at 9 am, and will use the Capitol Hill Classic (CHC) 10K on Sunday, 5/18/08 as its goal race. The program cost will be $35 and will NOT include race entry, you must register for the CHC on your own. (Above: Coach Arnetta (in white hat) and three athletes from last year's Program finished the race and enjoyed themselves.)

You also must be a club member to take the program. Club membership only costs $20 and carries many benefits like free race entry at most club races and at least a 10% discount (think running shoes) at most of the well-respected local running stores (15% at Gotta Run in Arlington and Annapolis).

Watch this space for more information and a location announcement soon.

Army! And we're famous!

2007-10-22T15:51:00.000-05:00

The 2007 Ten-Mile Group (TMG) Training Program, which started on the steps of the Lincoln Memorial on July 14, 2007, lasted twelve weeks and was a resounding success. Fifty-nine participants signed up to receive the benefit of training for the Army 10-Miler with the following six volunteer coaches:

Jeanne (10K Group Program Administrator, First-time coach, Beginner Group)
Jeannie (First-time coach, Novice Group)
Kristin (2005 DCRRC Volunteer of the Year, TMG & 10K Program Director, 2005 and 2006)
Linda (First-time coach, Intermediate Group, First Woman Finisher, TMG Program, Army 2007)
Matt (2002 DCRRC Volunteer of the Year, Fifth Place, 2005 National Capital 20-Miler)
Peter (2005 TMG participant, 2006 TMG & 10K coach, 2007 TMG & 10K Director)

Thanks to them all.

Despite incredibly difficult circumstances (it was a very hot and humid day, and many water stations ran dry), the following twenty-nine participants joined 17,599 other finishers to officially finish the Army 10-Miler on Sunday, October 7, 2007:

Danielle Bonners
John Braden
Karen Brooks
Renee Clement
Becky Cole
Nikki Coletta
Christal Cudworth
Scott Eucker (first Program finisher)
Mary Flynn
Avery Gillett
Beth Goulston
JoAnna Graham
Linda Haines (coach) (second Program finisher)
Joan Harrigan-Farrelly
Deryle House
Jeff Jacobs
Alisen James
Karen Kroehler
Derrick Landwehr-Brown
Kara Lovett
Jeanne McCann (coach)
Sheila McCarthy
Deborah McCray
Alberta Ponce
Eunice Reddick
Jennifer Richmond (unofficial finisher)
Jeannie Salo (coach)
Alexandra Tagle
Kristi Tunstall
Ellen Wilson

Times ranged from 1:17:06 to 2:16:59. (To see everyone’s times, click into Forum on the club’s website.)

Christal joined Scott and Linda in breaking 1:30. Ten other participants broke 1:40 (10 minutes per mile pace) on this brutal day. Everyone did great! (Left: Christal (on the Memorial Bridge during an eight-mile run from Fletcher's Boathouse in week 6) was one of three Program participants who ran a sub 9-minute per mile pace at Army despite the brutal heat.)

Additionally, coaches Kristin and Peter ran the equally difficult Chicago Marathon on that day, a race that was cancelled midway through it due to record heat (88 degrees and humid with no wind) and because they ran out of water too.

Stephanie Hankin ran the Half-Marathon at the Baltimore Marathon Running Festival the following Saturday in a time well under two hours.

Our Program received national publicity when a couple of TMG runners were captured on film running around the Tidal Basin during week two of the Program and this picture was used by a national periodical, Cooking Light, to illustrate the excellent commitment to fitness Washingtonians demonstrate.

This greatly helped in the magazine rating DC the third best city in the country in which to live according to the magazine’s criteria. ("Our capital city sets an accommodating agenda with farm-fresh dining, diverse cultures, and ample opportunity for exploration on foot.") We received three and a half stars for Being Fit.
Check out this full-page spread which appears on page 75 in the October 2007 issue of Cooking Light, part of an article starting on page 74 entitled, "Top 20 Cities: Washington DC (Third Spot)" by Jay Cooke. (Above: Shadows flee ahead of DCRRC TMG runner Mary Ellen Fraser as she enjoys an early morning run around the Tidal Basin with another runner on July 21, 2007. Photo credit Douglas Merriam.)

The Race Is Upon Us

2007-10-04T19:03:00.000-05:00

Good luck to everyone running Army! Leave a message here to tell us about your experiences!

Week 12 saw all the roads to Haines Point, our meeting place, closed off for the Nation's Triathlon. The event started with a swim in Georgetown, but the bicycle part involved Haines Point. We certainly support other recreational activities and applaud all of those athletes who participated in the competition. However, most TMG participants were prevented from reaching the starting point for our taper run, and so ran here, there and everywhere. The Mall was full of runners enjoying the morning. Some early-bird TMG athletes actually made it to the meeting site, and ran the seven mile route around a deserted Haines Point and over to Virginia and back, but then experienced a terrible time trying to get their vehicles out of Haines Point afterwards in the midst of the race. Apparently it was quite an adventure!

You all did really great in the program! Anyone who attended regularly is quite capable of running 10 miles, as we did in weeks ten and eleven at least.

Hydrate the day before the race, eat well the night before, get plenty of rest, then arrive at the Pentagon early to stretch, warm up and take your place in the corrals. Wear technical racing apparel (no cotton) and don't dress too warmly. Imbibe sufficient water and gatorade during the race (there will be stations where this will be given out) but not too much (beware of water intoxication known as hyponatremia). Bring a Gu or two and ingest those at 45 minute intervals. Wear sunblock, a hat and sunglasses. Start off slowly and then pick up your pace, if you are able to, as you feel comfortable. Enjoy yourself! Good Luck.

Anyone who did not pick up their technical program t-shirt can contact me at plamberton@yahoo.com with their size choice (size choice is limited). Include an address where you would like the shirt sent to.

Thanks to volunteer coaches Jeanne, Jeannie, Kristin (good luck at Chicago!), Linda and Matt for making the Program such a success.

I hope to see you all at the 10K Group Training Program around February, 2008.

Last week (twelve) coming up.

2007-09-23T16:40:00.000-05:00

Approaching week 12 (Sept. 29, 2007). The last regular meeting of the TMG will be at 7:30 am on Haines Point, just like week eleven, in the parking lot for the golf course. That's on the eastern side of the peninsula off Ohio Drive, 0.3 miles south of Buckeye Drive which cuts across the northern boundary of the golf course.

This will be a taper week. Linda's group will run seven miles, according to the following route:

http://www.gmap-pedometer.com/?r=1337908

Route directions will be:

From the parking lot, run southbound on Ohio Drive, keeping the water to your left, around Haines Point past The Awakening statue, NB on Ohio Drive, keeping the Potomac River to your left, to a few hundred yards north of Buckeye Drive to where there are steps on your right that lead up to the 14th Street Bridge. Go up the steps then cross the 14th Street Bridge into Virginia. Run north on the Mount Vernon Trail to the Memorial Bridge, cross the river back into the District, run to the south of the Lincoln to Independence, go east on Independence to 14th Street, south on 14th Street skirting the Tidal Basin which will be on your right to Ohio Drive, run south on Ohio Drive back to the parking lot.

Last week (week eleven, 9/22/07) we met at Haines Point and everyone had an adventure of some sort with several folks getting lost but everyone eventually making it back.

Matt's group ran elsewhere. (Above: Matt & Kristin at Gravelly Point.)

Linda's group led by Karen ran 9.5 miles in about ninety minutes following the ATM route in the District, with some runners running a half mile extra either because they were lost or because they wanted to. Sasha, an alumni from last year's Program joined us, having completed the hot, hilly and humid Annapolis 10-Mile race last month in 1:24, a sub-8:30 per mile effort. She enlivened her run by including a jaunt up Capitol Hill as part of it. You can run just as well as her if you keep your training up. (Above: WW2 Memorial, Pacific Column. The wonderland we run through. Some veterans visiting the Memorial while some of us ran by in week eight.)

Jeannie's group ran about eight miles around Haines Point and the Tidal Basin.

Everyone is running really well!

We handed out the technical Program racing singlets. Next week will be the last opportunity to pick up your shirt before the ATM race, which is Oct. 7.

Thanks! I want to thank everyone involved or the wonderful black long sleeve training shirt you all gave to me from OMM running apparel company which has the impression "Will run for Beer". Amen to that and thanks! (Remember--members of this Program will receive a 20% discount from OMM--see post for week eight for details.) It's been my pleasure to make your acquaintances and have the opportunity to run with you all.

Peter

Penultimate Week Eleven meet on Haines Point

2007-09-16T11:25:00.000-05:00

Week 11 Sept. 22 of the TMG Program will be at Haines Point in DC. The meeting point at 7:30 am will be in the Golf Course parking lot (it's a double lot, really) to the west side of the eastern length of Ohio Drive SW, a quarter mile south of Buckeye Drive SW which runs across the northern part of the golf course. Here are directions.

We'll meet at Haines Point (same parking lot) for week twelve Sept. 29 also, the final meeting of the TMG before the ATM on October 7th.

Jeannie's group will run around ten miles, Matt's Group will run around 12 miles, and Linda's group will run 9.5 miles following this route:

http://www.gmap-pedometer.com/?r=1320302

This will cover the entire ATM race course as it runs through the District (but not the Virginia parts).

The directions are:

NB on Ohio Drive, WB on Buckeye, NB on Ohio Drive to the Lincoln, run on the East side of Lincoln and NB on Henry Bacon Drive to Constitution. EB on Constitution, then WB on Virginia to Rock Creek Park (got that, Christal and Michael?), SB in Rock Creek Park to the West side of Lincoln, cut down the marble stairs towards the Potomac until you hit Independence, EB on Independence to 3rd Street, NB on 3rd to Pennsylvania (Constitution), EB on Pennsylvania Avenue to 1st Street, SB on 1st running past the front of the Capitol, WB on Independence to 14th St., SB on 14th to Ohio Drive, turn left on Ohio and run SB to the parking lot just off Ohio Drive.

That's 9 1/2 miles. If you want to do 10 miles or more, run past the parking lot another 4:30 for every extra half mile you want to go. It's 1 1/2 miles down Haines Point to the tip where The Awakening statue (soon to be removed) is.

Last week (week ten, Sept. 15) at Gravelly Point, the technical program t-shirts were given out. They will be available for the next two Saturdays also if you didn't get one.

Thirty-three athletes showed up on a beautiful morning for running. Jeannie led her group about ten miles in about two hours, running up the Mount Vernon Trail to Key Bridge and back. With Christal in the lead, Kristin went with her group while they ranged over the entire ATM course in the District, from the Virginia side of the Memorial Bridge (MP1) to the Virginia side of the 14th Street Bridge (MP9), about eleven miles in about 110 minutes. Matt's group ran about 13 miles in the District, at one point they were sighted blazing up Capitol Hill. Everyone looked terrific! (Below: A rare photo of Matt (left, holding the beer) and his group at rest.)

Army is three weeks out. Keep running regularly this week, through next weekend, then start to taper. The last Saturday (Sept. 29) we'll run less mileage than what we're now accustomed to. And after enjoying yourselves and taking a well-deserved week off after Army, keep up your training. You can continue to run long on Saturdays with the club's Saturday Long Run (SLR).

Some further races you are ready for that you might consider:

Baltimore Marathon weekend Half-Marathon (sold out) 10/13/07

MCM 10K near the Pentagon on 10/28/07

Turkey Trot 5-Miler in Alexandria on 11/22/07

Gar Williams Half-Marathon in Belle Haven (Alexandria) 12/1/07

A Metric Marathon in Columbia (MD) on 12/2/07 (this would require more training)

The club's Bread Run 10K in Glen Echo (MD) 12/9/07

In other doings: Jeanne ran the Philly Half-Marathon on Sunday and finished at a 12-minute per mile pace. Congratulations! Is she ready for Army? I think so!

Week Ten Sept. 15 will be at Gravelly Point

2007-09-14T10:15:00.000-05:00

Saturday September 15, 2007 (week ten) the TMG will meet at 7:30 am at Gravelly Point off the George Washington Parkway in Virginia. That's where you can watch the jets from Ronald Raygun National Airport come in or take off. You must access it by going NB on the GW Parkway. If you come SB on the parkway, you have to turn around by going through the airport and exiting onto the NB (towards Washington) GW Parkway. Here is a schedule with directions for all twelve weeks of the TMG Program. (TMG on the stairs at Fletcher's.)

Matt's group will likely run 12 miles. Jeannie's group likely will run nine miles on the Mt. Vernon Trail. Linda's group will run what they will run. If they follow this route it will take them ten miles, 70% of which will be over the actual ATM race course. The route is :

NB on the Mt. Vernon Trail from Gravelly Point to the Memorial Bridge. Cross the river on the Memorial Bridge, now you are running the actual race route starting around MP 2. Run North Northeast on Henry Bacon Drive, then East on Constitution Avenue to Virginia Avenue. North Northwest on Virginia Avenue to Rock Creek Park, south on Rock Creek Parkway around the Lincoln Memorial to Independence Avenue, Eastbound on Independence all the way to Maryland Avenue where the new Native American Museum is. Turn around and backtrack from there (the Army course goes up Third and then past the Capitol on First before rejoining Independence) to 15th Street. (The Army route actually turns left on 14th Street and runs over the bridge, but pedestrians can't access the bridge from there unless the road is closed.) Run South on 15th Street around the east side of the Jefferson Memorial onto the 14th Street Bridge, back over the Potomac River to the Mt. Vernon Trail, exit the bridge to your right and circle around under the bridge and run SB on the Mt. Vernon Trail (thus leaving the Army course, which runs from the bridge straight out to the Pentagon) to Gravelly Point.

Got that? You should study the Army Course before the race. Here is the link to the 10-mile route that Linda's group might run.
http://www.gmap-pedometer.com/?r=1278791

Last week (week 9): Matt's group ran 12 miles through Georgetown. Linda's group ran eight miles in the District. A couple of Linda's runners went ten miles. Jeanne led Jeannie's group 8 miles WB on the Custis Trail.

Next week (week 11, and week 12) Sept. 22 we'll meet at Haines Point in the District. Program t-shirts will be handed out in weeks eleven and twelve, and possibly tomorrow (week ten).

Week Nine will be ten miles at Gravelly Point

2007-08-31T18:55:00.000-05:00

Saturday September 8, 2007 (week nine) the TMG will meet at 7:30 am at Gravelly Point off the George Washington Parkway in Virginia. That's the point by the Potomac River where you can watch the jets from RR National Airport come in or take off. You can ONLY access it by going NB on the GW Parkway. If you come SB on the parkway, you have to turn around by going through the airport and exiting from RR onto the NB (towards Washington) GW Parkway. Here is a schedule with directions for all twelve weeks of the TMG Program.

Matt's group will run 10-12 miles. Jeannie's group has a stepback week scheduled, eight miles, probably NB on the Mt. Vernon Trail four miles and return. (Left. Jeannie and Jeanne lead their group out heading for the Mount Vernon Trail in week 4.)

Linda's group will run 10 miles following this route which will take them over about 70% of the actual ATM race course. The route is :

http://www.gmap-pedometer.com/?r=1278791

Last week (week 8): Matt's group ran 11 miles through Shirlington. Linda's group ran nine miles on the hilly Custis Trail. Jeannie's group ran 9-10 miles WB on the W&OD Trail.

Week 8 Sept. 1 is at Bluemont again

2007-08-30T22:33:00.000-05:00

Week Eight Saturday September 1, 2007 at 7:30 am is at Bluemont Park in Arlington again. See the last post on this blog for detailed directions, or go to the dcrrc's Forum posting for information.

Matt's group will likely do ten miles on the W&OD Trail or the nearby Custis Trail (more hilly). I will lead Linda's group on a nine mile trek on the trails around there. Jeannie's group will do nine miles on the W&OD Trail as well, most likely westbound from MP 3.5 by the Bluemont Parking lot to Milepost 8 in Falls Church, a mile past the bicycle bridge over Route 7 (Broad Street to us who live in Falls Church, King Street to those who live in Alexandria, and Leesburg Pike to those who merely drive through and read highway signs). Last week's post on this blog has several links with information about the trail.

In the meantime... Run. Jeanne reports that some of you have only been running on Saturday. Naughty naughty! I was at the track workout yesterday evening. Where was everyone else? (Above. Week Six at the Memorial Bridge.)

Last week: Matt's group ran 9-10 miles on the W&OD Trail, and Kristin's group and Jeannie's group, led by Christal, ran 9 miles out and back on the W&OD Trail to half a mile past the bridge in Falls Church. It was a very hot & humid day, along the order of 105 degrees after we finished. Global warming, anyone? Fact or myth?

Next week (weeks nine and ten) we'll move to Gravelley Point in VA for two weeks before going to our last location, Haines Point (for weeks eleven and twelve).

Odds & Ends: There is a nice runner's clothing website, OMM (One More Mile) that offers a 20% discount to all dcrrc members. This is the company that this program is using to produce the unique tech shirt we'll give out to each finisher of the TMG Program. (No, you don't have to run Army to get it. But you do have to show up at practices when we hand them out.) If you visit the OMM on-line store and decide to purchase something, simply enter the code DCRR0807 for the 20% discount to be applied. (Above. Alan Webb, right, gave it his all at the World Championships in Osaka this week while finishing 8th in the 1500. The gold medal was won by American Bernard Lagat.)

Week 7 Aug. 25 the TMG will meet at Bluemont

2007-08-23T12:51:00.000-05:00

Week 7 is at Bluemont Park off Wilson Boulevard in Arlington: Saturday Aug. 25 at 7:30 a.m the Ten-Mile Group (TMG) Program will meet at Bluemont Park in Arlington off Wilson Boulevard between Ballston and Seven-Corners.

Directions: Take I-66 to Ballston, South on Glebe Rd. Turn West onto Wilson Blvd., go about 1.5 miles and make a left onto N. Manchester Street and turn immediately left into the Bluemont Park parking area. There are tennis courts and a Ranger picnic shelter there with a comfort station. If that lot is full, go back to Wilson Boulevard and take a right (EB) for half a block and then turn left (north) onto N. Lexington St. and park next to the tennis courts in the Bon Air Park parking lot and walk across Wilson Boulevard to meet the TMG in the Bluemont Park parking lot. Observe parking restrictions, as the Arlington Police have been known to tow during our Bon Air races. Be careful to observe all parking restrictions around the park - do not get your vehicle towed or ticketed. For mapping purposes, search 5900 Wilson Boulevard Arlington Va 22205http://maps.google.com/maps?tab=wl

We'll meet at Bluemont Park for weeks 7 & 8 before moving to Gravelly Point in Virginia. A prior post both here and on the dcrrc webpage Forum (TMG chat room) has the full twelve week schedule.

Plan of Action for Week 7: You all should be running three or four times a week by now, no exceptions, three to five miles at a time. Go to club track workouts on Wednesday night as one of those runs.

Next Saturday (8/25) your coach will tell you what to do, but for Linda's group and Jeannie's group it will be four miles WB on the W&OD from Bluemont (MP 3.5) to MP 7.5 and back again. Eight miles total. Simple! An out-and-back. There is a water fountain just past (west of) Lee Highway between mile markers 5.5 and 6.

MP 7.5, the turnaround point, is one half mile past the bicycle bridge over Route 7 (see if you can spot the MP 7 marker on the bridge) just before you get to your next street intersection cutting across the trail, which is Shreve Road. If you cross Shreve Road, you've gone too far and you're on your own. If you wind up in Vienna, well, you've really gone a long way and should consider taking Metro back to East Falls Church (MP 5).

Matt's Group will do what Matt's Group does.

Last Week: Week 6, Aug. 18, was a mild morning and we took advantage of it by running a lot of miles at Fletcher's. Matt's Group went nine miles towards Bethesda on the Capital Crescent; Linda took her group 8 miles through Georgetown on the C&O, down Rock Creek Park, over the Memorial Bridge to Virginia, back over the Key Bridge and back to Fletcher's. Jeannie went 7 miles on the C&O between the Key Bridge and the Chain Bridge. Everyone ran really well. Homeland Security was called about the suspicious nature of our water cooler.

Run happy!

Meeting Week 6 at Fletcher's Again.

2007-08-12T15:13:00.000-05:00

Week 6: The TMG will meet at 7:30 am at the same location for week six (August 18), Fletcher's Boathouse in DC along the Potomac River just west of Georgetown. You can only access the narrow entrance to the parking lot while driving WB (or NB, in other words, AWAY from Georgetown) on Canal Road.

Parking: As you drive into the Fetcher's Boathouse location, you can either park on the north side (the DC side) of the C&O Canal or, if that lot looks full, keep driving straight down the entrance way without first turning into the near lot and the entrance way will turn left and go through a narrow tunnel under the canal and you will emerge on the south side (the side closest to Virginia) of the canal in the large, overflow parking lot where the boat rentals are.

Meeting Point: Just like last week, we'll meet on the trail at 7:30 sharp to start running where the two paths, the C&O Canal Towpath (the dirt trail) and the Capital Crescent Trail (CCT, the paved trail) are side-by-side. It's a little over two miles to Georgetown from there on either trail, and a little under five miles to Bethesda from there on the CCT. Both trails have mile markers.

Last Week: Everyone did great! About 40 athletes showed up to run between six and eight miles in weather as fine as you' re going to get in August in the District--cool, slightly breezy and not sticky. Matt took his charges off towards Bethesda on an eight mile run on the CCT. I took the intermediate group on a seven mile run from the meeting point to the Key Bridge, back past the meeting point to and over the Chain Bridge on the C&O and back. Jeanne took another group on a similar run as ours only without crossing the Chain Bridge on a short trip into Virginia, achieving six to six and a half miles. Everybody's journey took from just over an hour to about eighty five minutes.

Next Week: Your coaches should e-mail you with recommendations during the week. The intermediate (Linda's) group will go eight miles on week six. We'll go on the C&O Canal from Fletcher's through Georgetown along the waterfront to Rock Creek Park, along the Potomac keeping it to your right to the Lincoln Memorial where we'll cross the Memorial Bridge using the north sidewalk and then cut down to the Mount Vernon Trail by taking a sharp right down the hill just past he bridge. The Memorial Bridge, and a little part of where we'll run in Rock Creek Park, will be on the Army 10-Miler route in October. From there we'll run to the Key Bridge, cross it on the south sidewalk, take a sharp right off the bridge to cut down to the C&O Canal Towpath (there's a footbridge over the canal down there) then run back to Fletcher's keeping the Potomac on your left. This will be 7.9 miles, you can run 500 feet past the meeting point if you want to run a full eight miles. Look here for next Saturday's route for the intermediate group.

In the meantime, run two to three times on your own, 3 to 5 miles each time. Try to go to the track workout the club puts on at W&L HS in Arlington every Wednesday evening for one of those runs. This is a terrific speed workout and very good for conditioning. I went last week and although the heat index stood at 99 degrees at 7 pm, I managed to run eight 400 meter turns around the track at about 1:37 each (at least a couple of the laps were much slower). Bring water.

The second half of the Program: We'll meet at Bluemont Park in Arlington off Wilson's Boulevard past Ballston but before Seven Corners for weeks seven and eight. A schedule of all twelve weeks of the TMG Program can be found here.

New Location for Week 5

2007-08-06T17:05:00.000-05:00

Next Up: The TMG will meet at 7:30 am at a new location for week five (August 11), Fletcher's Boathouse in DC just west of Georgetown along the Potomac River. You can only access the narrow entrance to the parking lot while driving WB (or NB, in other words, AWAY from Georgetown) on Canal Road.

Parking: As you drive in, you can either park on the north side (the DC side) of the C&O Canal or, if that lot looks full, keep driving straight down the entrance way without turning into the near lot and the entrance way will turn left and go through a narrow tunnel under the canal and deliver you to the south side (the side closest to Virginia) of the canal in the large, overflow parking lot where the boat rentals are.

Meeting Point: We'll meet on the trail at 7:30 sharp to start running. From the north lot, just walk over the bridge over the canal to where the two paths, the C&O Canal Towpath (the dirt trail) and the Capital Crescent Trail (the paved trail) are side-by-side. From the south lot, go up the stairs by the boathouse to the same location. It's about two miles to Georgetown from there on either trail, and about five miles to Bethesda from there on the CCT. (Below: Coach K and another athlete on the CCT on a snowy day in April during the 10K Training Program.)

We'll meet at Fetcher's Boathouse for Week Six (August 18) as well, before moving locations to Bluemont Park in Arlington for weeks seven and eight. A schedule of all twelve weeks of the TMG Program can be found here.

Last Week: Week Four (Aug. 4) we met at 7:30 am at MP 12 on the Mt. Vernon Trail at the Washington Sailing Marina on a warm and humid day. Matt sent his group out NB on the trail and, led by Scott, they went eight fast miles out and back. Linda and Kristin took their group out six miles NB on the trail at a good clip. Jeannie had her group stretch as usual, then she and Jeanne took their charges out five miles on an out-and-back NB on the trail to the airport. They passed the first mile in an even 12 minutes.

Hydrate: With the heat of the summer now upon us, we will get underway on the actual run each week at 7:30 am on the dot. If you're late, you'll just have to catch up! Bring a water bottle on each run; either learn how to carry a half-liter bottle (16.9 oz, about a pound) in your hand or get a water-carrying belt (fuel belt). Google fuel belt to locate such equipment on-line or go to Pacers or another local running store (Gotta Run in Pentagon Row also has dcrrc merchandise for sale). But don't over-hydrate. Become aware of the dangers of hyponatremia, sometimes known as water intoxication, which can be fatal.

Kudos: Mary Flynn of Linda's group, brand new to the program, ran in Thursday's Bluemont 5K, a club race held at 7 pm, free for dcrrc members. She ran a blazing 26:02 (8:22) in the heat and finished in the top half of all women. Congratulations. All of you should be contemplating a 5K or 10K race you can do for the experience before the ATM. May I suggest this 5K race at 6 pm on Saturday, September 8th. They give out beer afterwards.

Remember, this week, through Sunday August 12, is sales-tax holiday in DC for shoe purchases under $100, and you get at least a 10% discount at most running stores by mentioning that you're a dcrrc member. Go here for shoes in the District. This store is the first Fleet Feet on the East Coast and it is legendary in the local running community. It conducts weekly 5-mile runs every Sunday morning at 9 o'clock, among other things. The District's mayor's parents own and operate the store. I bought my first pair of running shoes there when I started running in 2000. I STILL use the same model shoe (in its seventh edition) they fitted me for then. (Above: Me and Hizzoner in Anacostia Park in May. The Mayor is fast and durable! He ran the Cherry Blossom 10-Mile in April in 1:08:47 (6:53), a week after running 4:08 at the National Marathon!)

One Third Done? The program is now one-third over. How are we feeling out there? You all should be running two or three other times a week, three to four miles each time. You should introduce something new to your week if you're already running at least two mid-week runs: a fast mile or two thrown into one of those mid-week runs. This is a version of a tempo run, a mile or two miles back-to-back or two different miles run at about a 10K race pace, preceded and followed by a slower jogging mile again.

Fartleks? Or introduce fartleks into your runs, which is a random sprint thrown into a run at some unspecified point. Say you're jogging at your usual pace and you think, The next car that passes me, I'll sprint until the next car after that passes me. Then you slow down to your normal pace again to recover. Repeat sometime later. Or you come over a hill and say, When I get to that telephone pole, I'll sprint to the next one. Half a mile later, repeat. The Scandinavians invented this game and fartlek is a Swedish term meaning speed play.

Do Track Workouts and PR: Fartleks are a substitute for speed workouts on a track, which will make you better. Take advantage of the club's Wednesday night track workouts at 7:15 pm at the Washington & Lee High School Track in Arlington (Metro accessible from Ballston on the Orange Line, walk 4 or 5 blocks due north to Washington Boulevard) to get better and nail a ten-miler. Before last year, my PR in a 10-Miler was 1:21:33 at Cherry Blossom in 2004. I credit my track workouts in 2006 with enabling me to reduce my PR to 1:14:34 at Army last year.

Week Four will meet at 7:30 am at Daingerfield Island

2007-07-29T08:29:00.000-05:00

Week Four (Aug. 4) will meet on Saturday morning at 7:30 am at Daingerfield Island (Washington Sailing Marina) at MP 12 on the Mt. Vernon Trail just off the GW Parkway south of Ronald Reagan Airport. You can access the parking entrance from either direction. Park over to the left (north) in the paved lot near the comfort station. (After this coming week, we'll move our meeting place to a different location, Fletcher's Boathouse in DC, for weeks 5 & 6).

Week three was a little confused as people were uncertain where exactly to meet. But everyone eventually got hooked up and Matt took the advanced group on a long run south of Alexandria, over seven miles. Linda took her intermediate group on a yo-yo course up to Gravelly Point and then back south past the Marina towards Alexandria. They went from four to five miles. Jeannie took her group somewhere for four miles. A few runners added some distance onto their runs on their own, up to six miles. (Who needs headphones when you could listen to this? Linda's group saw and heard jets taking off from National directly overhead.)

The trail was really crowded with Team-In-Training runners doing seventeen miles getting ready for the MCM, Capitol Hill Runners doing fourteen miles, the Galloway group practicing walking six abreast, and sundry bicyclists and individual runners.

It was also the first really warm day. With the heat of the summer now upon us, we will try to get underway on the actual run each week at 7:30 am sharp. If you're late, you'll just have to catch up! Bring a water bottle too; either learn how to carry a half-liter bottle (16.9 oz) in your hand (fluid weighs a pound a pint) or get a water-carrying belt (fuel belt). Google fuel belt or go to Pacers or another running store.

Remember, this Friday-Sat.-Sunday is sales-tax holiday in Virginia for shoe purchases under $100, and you get at least a 10% discount at most running stores by mentioning that you're a dcrrc member.

The program is now one-quarter over. How are we feeling? You all should be running two (or three) other times a week, two to three miles each time. You could introduce something new to your week if you're already running twice mid-week: a fast mile or two thrown into one of those mid-week runs. This is a version of a tempo run, a mile or two back-to-back or two different miles run at a 10K race pace, preceded and followed by a slower jogging mile again.

Want to map out a route of any distance from the curb in front of your house? Go here, http://www.gmap-pedometer.com/ then click on "Hybrid" at the top, enter Washington DC (or Bethesda of Falls Church or wherever you live) and 15 for the magnitude (zoom), and hit Go. Once the satellite image comes up, with a street grid superimposed on it, grab and drag the map any direction until you find your very building. (Click on even greater magnification to make sure.) Maybe you'll see your car on the curb. Or your WaPo in the driveway. Then hit "Record" and start plotting out a run down your street and around your neighborhood, an out-and-back of any distance you want, by pointing the cursor in a straight line down the street (or path) a ways and clicking. The route will be delineated in red, with mile markers, and you can even save and email the eventual route and count calories along the way. Most importantly, it tells you distance traveled.

New Time and Meeting Place for Week Three

2007-07-23T19:06:00.000-05:00

The Ten-Mile Group ("TMG") Training Program will meet at a new time on Saturday, July 28, 2007 for Week Three. WE MEET AT 7:30 am FROM NOW ON.

The TMG will meet at a new location for week three, Daingerfield Island in Virginia, just east of the George Washington Parkway south of Ronald Reagan Airport and north of Alexandria. Some people call it the Washington Sailing Marina. You can access the parking lots from either direction on the GW Parkway. As you drive in, try to park in the paved lot to the left over by the restaurant. There is a comfort station over there. Overflow parking is the unpaved lot to the right as you drive in. The location is at MP 12 of the Mount Vernon Trail.

Week Two was a great success. 47 athletes have signed up for the program, with room for more. If you'd like to join us for the first time in week three or week four (also at Daingerfield Island at 7:30 am) just come 10 minutes early to fill out a program application and bring a check for $35. You must be a dcrrc member to take the program, a club membership application is on the club's website http://www.dcroadrunners.org/ Just download the club membership form and mail it in with $20 for annual dues, you will get a discount at most running stores in the area if you mention you are a dcrrc member.

Club President Ed Grant bicycled to our location point at the Lincoln Memorial from Arlington and ran with us. Matt took his group of speedy runners for about seven miles over the bridges to Virginia and through Georgetown. (Below. This is what the Mall looked like when the 10K Group met at the Lincoln Memorial in March.)

Linda and Kristin took their intermediate group down to the Tidal Basin, circled it and came back, about three and a half miles. Check out the route here.

Jeannie was away but left Jeanne and Deryle in charge of her group and they brooked no interference from the program director and followed Jeannie's plan to run three miles on the Mall to the Carousel and back.

Run well!

Week Two will meet at Lincoln at 8 am.

2007-07-19T21:24:00.000-05:00

Week Two of the DCRRC 10-Mile Group Training Program ("TMG") is almost here!

Saturday 7/21/07 at 8 am we'll meet on the steps of the Lincoln Memorial, just like last week. Come a few minutes early to join the program, cost $35. You must be a member of the DC Road Runners Club (annual fee $20). The time and location will change after this week's meeting. Check the Twelve-Week schedule in a prior posing on this blog.

(Find Waldo! I see Lisa, Linda, Kristin, Jeanne and others. Who do you see?)

Last week 40 runners and six coaches ran on the National Mall. Matt took his group out around Haines Point for a six-mile run. Linda and Kristin took their group out to the Smithsonian Castle and back, a three-mile run. Jeannie and Jeanne and Peter took their group out at a slightly slower pace three miles, to the Carousel and back.

We hope you can join us!

Ten Mile Group Takes Off!

2007-07-14T20:36:00.000-05:00

Perfect weather for day one of the Ten Mile Group!

Before you can run, grasshoppers, you must write.

A rapt audience. What's everybody looking at?

Ah, it's the Washington Monument!

Coach Jeannie's group gathers after the first three-mile run.

Run well!

10-Mile Group Training Program Starting Up

2007-07-09T20:51:00.000-05:00

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

dcrrc TKG tech-shirt spotted at race in Nevada.

2007-06-15T06:36:00.000-05:00

DC Roadrunners 10K Tech-shirt spotted at a relay race in Nevada!

Coach Peter was photographed wearing his dcrrc 10K tech-shirt, the one designed by Jeanne, at the 72.3-mile Lake Tahoe Relay in California and Nevada last Saturday. He was at Zephyr Cove in Nevada, having just finished the first leg of the relay, a 9.6 mile run at 6250 feet altitude, in 1:18:56 (8:13).

He handed off to coach Kristin who then ran the 8.2-mile second leg that ended with a hill that climbed 700 feet at the finish! That's like a dozen Capitol Hills lined up back-to-back-to-back with no apparent end in sight!

Kristin handed off to TKG alumni Hallie who ran the 10.3 mile third leg in a smoking 1:30:30 (8:47), picking off nine runners along the way. She barely missed being taken out herself by an oversized Winnebago, alertly ducking under its protruding mirrors as it passed by her.

Eventually the baton went to coach Rhea who ran the seventh and final leg, a 10.5 mile run starting with a monstrous hill climb that ended on a narrow ledge road (with traffic coming) that had a sheer dropoff of hundreds of feet on both sides! She ran down eight miscreants who got away from the rest of the team and the team placed 76th out of 97 teams in eleven hours and thirty-two minutes (9:34).

Not bad for a bunch of flatlanders, a Band of Outsiders.

What a Race!

2007-06-01T17:23:00.000-05:00

The 2007 DCRRC 10K Training Program had a successful spring. It targeted the Capitol Hill Classic 10K on Sunday, May 20, 2007 as its goal race when it got underway on a frigid winter morning in February on the steps of the Lincoln Memorial. In all, 39 athletes signed up for the program, which had seven coaches and one administrator. (Right: The 10K course.)

Special thanks go to Jeanne for being so capable an administrator, and to coaches Arnetta, Ashley, Bob, Gary, Kristin, Peter and Rhea.

After twelve weeks of practice runs of up to eight miles on the Mall, at Roosevelt Island, Fletcher’s Boathouse, Bluemont Park, East Falls Church and on the target race course on Capitol Hill, these nineteen participants conquered the infamous namesake hill and finished the Capitol Hill Classic 10K. (Above: Erin leads the way on the W&OD at Bluemont.)

Gary Censoplano (coach)
Giovanna Colan
Arnetta Davis (coach)
Sara Diaz
Carrie Ellis
Eileen Engh
Mary Ellen Fraser
Rhonda Glenn
Colby Itkowitz
Jeff Jacobs
Peter Lamberton (coach)
Kimberly Lovel
Kara Lovett
Laura Ramos
Rima Silenas
Ji Seon Song
Erin Sylvester
Brandes Taylor
Anne Trenolone

(Above: Stairwork at EFC helped Coach Ashley come in second in the companion 3K race.) The 10K racers' times ranged from 48:44 to 1:33:07. Four participants broke an hour, Sara Diaz, Carrie Ellis, Peter Lamberton and Erin Sylvester. Three more finished in the 60th minute. Carrie Ellis was the fastest student by over three minutes at 51:36 (8:19), 176th out of 1,003 runners. Coach Ashley ran in the companion 3K race and came in second, fifth overall. Coach Rhea also ran in the companion 3K race and came in fourth, seventeenth overall. (Below: Coach Rhea was ready on race day.)

Local running legend Jim Hage reported on the race and called the toil up Capitol Hill a "gut-check climb." He also reported that due to security concerns, the course’s signature charge down Capitol Hill and then back up it a couple of minutes later will be eliminated next year. (Below: Mary Ellen was there.)

Mary Alice Cahir cheered the racers on at the CHC; she had conquered the hilly Arlington YMCA Mother’s Day 10K the week before in 55:37, coming in 22d and second in her age group. Amanda Wait was away traveling during the race but ran practically every weekend. Several other runners and run/walkers participated frequently as well. (If I have left anyone out, contact me so I can include you. Also, if you didn't receive a program Technical T-shirt, contact me at plamberton@yahoo.com and I will try to get your shirt to you. Specify the size and where I should send it. Sizes run very large, most runners fit into a small.)

Congratulations to all.

Everyone who finished the program is ready to take the next step and do a ten-miler. The first meeting of the 2007 DCRRC twelve-week Ten-Mile Training Program is on Saturday, July 14, at 8 am on the steps of Lincoln. It costs $35 and you can register on the spot. The first two meetings will be at Lincoln. Come early to any training run to register. You must be a member of the DC Roadrunners Club (cost $20) to participate.

The goal race is the Army Ten-Miler on Sunday, October 7th. Unfortunately, this race is already sold out but there are plenty of other races in the fall which this program will get you ready for, from 10Ks to Half-Marathons. (Above: Last year's Ten-Mile fast(er) Group.)

All runners or run/walkers are welcome. Please come prepared to do three miles or more the first week. Happy running.

See you there.

Approaching the Race!

2007-05-19T14:24:00.000-05:00

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!

Game On!

2007-05-12T10:08:00.000-05:00

After today, May 12, you will be graduates of the D.C. Road Runners 10k Program. More padding for the résumé!

Many many thanks to Peter for his leadership and spiffy organizational skills, as well as thanks to all the sub-coaches and others who came out to lead groups at one time or another, including, Kristin, Gary, Arnetta, Bob, Mindy, Ashley, Rhea, and I'm sure others I've forgotten. I personally find it very inspiring and rewarding to have such experienced runners to run with (even when I'm only watching, which I can assure you, is a much easier way to complete this program!) I have a new appreciation for just how much work it takes to run a program, and a whole list of lessons learned for next time around. (Drop us a line if you have any suggestions for how to improve things. Really.)

And of course, thanks to all of you who came out in weather that ranged from sub-freezing to high humidity. Fun times!

Without further ado, here are some images from May 5, Stanton Park, Capitol Hill, the scene of last week's crime:
While the park is named after Edwin Stanton the statue featured at the center of the park depicts revolutionary war hero General Nathanael Greene. Greene is honored for his command of the Army of the South and credited with driving the British out of the Carolinas and Georgia in 1782. Greene's statue is surrounded by formal walkways and flower beds introduced during the 1933 redesign of the park. (From Capitol Hill Parks.)

Kara, fresh as a daisy after flyin' up that Hill.

One of us is having waaay too much fun.

Hill? What hill? There was a hill?

Ashley saunters up Capitol Hill, about to be SMOKED. It is so ON!

This photo captures the essential running-ness of running. Either that, or the photographer sucks.

Oh, you are sooo almost there!

You DO run this town, you know it!

Bringin' it on home—and still smiling!

Run strong everyone, and good luck!

Last Week of Training (5/12/07 in DC)

2007-05-06T17:20:00.000-05:00

2007 DCRRC 10K Training Program
APPROACHING WEEK 12 Remaining 2007 SCHEDULE–9 am on Saturday:
12. 5/12–Stanton Square in DC (near Union Station at Mass & Maryland Aves., C & 4th St.)http://mrdda.dc.gov/activities/default.asp?linkMode=walk&event_id=847&event_date=3/18/2007
13. CHC 10K RACE is Sunday 5/20/07 at 8:30 am at Stanton Square. http://www.capitolhillclassic.com/

NEXT WEEK (Week 12): Next Saturday, 5/12/07 at 9 am is the twelveth and last week of training before the race. We’ll meet in DC at the actual starting point of the race, at Stanton Square a few blocks east and south of Union Station down Mass Ave. For directions, go to a prior post to click on location or go the the Capitol Hill Classic 10K website. That is our goal race and you should study the course map anyway before you run it. http://www.capitolhillclassic.com/info.html#Map You'll just have to find parking along the street or pay for parking at Union Station and walk over (an 8 minute walk) or take the Red Line to Union Station. Give yourself some extra time. Program tee-shirts will be handed out next week, so make sure you come. I think you'll like them. Jeanne put a lot of time into selecting them, designing them and ordering them. They are technical shirts. (Below: Look out behind you! Jeanne and another athlete conquering EFC in week 10.)

LAST WEEK: In WEEK 11, about twenty athletes showed up at Stanton Square. Kristin ran there from Virginia. The runners were led by Kristin and guest coach Ashley as they ran the race course, 10K in about an hour. They ran to RFK, circled it, ran down to Pennsylvania Avenue, back to E. Capitol Street, down Capitol Hill, up Capitol Hill and back to Stanton Square. The run/walkers, led by Arnetta, went down to the Lincoln Memorial and back. Everybody looked great and Amanda blazed the pace at about 8:40 minutes per mile. (Right: Guest coach Ashley led the running group around both RFK and the Capitol.)

Afterwards we enjoyed refreshments in the park and chatted about running and things for twenty minutes. I went off to attend the first post-fire flea market at Eastern Market and Arnetta and some runners went off to Starbucks on Pennsylvania Avenue SW. (Below: Thirty million dollar blaze. Eastern Market two days after the fire.)

Don’t forget there will be a Ten-Mile Training Program offered by the club starting on Saturday, July 14 at 8 am on the steps of the Lincoln Memorial (the steps that face the Washington Monument). The cost is $35. I hope to see all of you there. The goal race will be the Army Ten-Miler on Sunday, October 7, 2007 at the Pentagon. It’s a fun, albeit jinxed, race, fast flat and full (almost). There are less than 3,400 slots still available out of 26,000 slots originally, so sign up now if you’re going to run it! (Last week there were over 8,000 slots still left.) (Below: Eastern Market was open for business on Saturday, five days after the fire.)

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. The many fine area running stores, like Fleet Feet in Adams Morgan http://www.fleetfeetdc.com/ or http://www.dcneighborhoods.com/fleetfeet/, or Metro Run & Walk in Falls Church, Springfield and Rockville, or Pacers in Old Town and Arlington, or Gotta Run in Pentagon Row and Annapolis, or others, stock reputable products at fair prices. Go to a store and check out your racing needs. (Left: It wasn't a pretty sight inside Eastern Market after the fire.)

RUN ON YOUR OWN: You really better!! I can tell who is! This week you should start to taper and run three times on your own, 30 to 55 minutes each time, with one 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. Our goal race is the Capitol Hill Classic 10K (CHC) on 5/20/07 starting at 8 am which has a serious hill in the last mile. We’re within two weeks of the race now so it’s time to concentrate on your training! If you want to run the goal race 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.

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.

Visit the program’s chat room on the Forum link at the club's website for more information. There’s lots of interesting and pertinent information there. Feel free to comment on the blog or the forum link.

Coaching tips: What are you going to wear for the race? Pink or blue? How about: Sunscreen, a hat, sunglasses, a shirt (prefereably not cotton, 100 % polyester is good), good running shoes not broken down and properly broken in, shorts or a skirt, bodyglide for any spot that might chafe and men should consider some protection for their nipples (nipguards, sold at running stores, or vaseline, works for this). Your bib will be your ID for this run. Carrying one or two packs of Gu or the equivalent for consumption during the race might be a good idea. Water will be handed out during the race.

See you Saturday!

Approaching Week Eleven 5/5/07 in DC

2007-05-01T11:15:00.000-05:00

2007 DCRRC 10K Training Program
Remaining 2007 SCHEDULE–9 am Every Saturday:

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 11): Next Saturday, 5/5/07 at 9 am, (and also the twelveth and last week of training before the race) we’ll meet in DC at the actual starting point of the race, at Stanton Square a few blocks east and south of Union Station down Mass Ave. Click here for directions or go to the the Capitol Hill Classic 10K website. That is our goal race and you should study the course map anyway before you run it. You'll just have to find parking along the street or pay for parking at Union Station and walk over (an 8 minute walk) or take the Red Line to Union Station. Give yourself some extra time.

LAST WEEK: In WEEK 10, about a dozen athletes showed up at East Falls Church Metro Station and we ran six and a half miles west and back on the W&OD Trail in about an hour. (Left: Nobody, not even Mary Alice, was faster than Jake on Saturday. L-R, Hallie, Ashley, Gary and Arnetta.) The turnout included some alumni from last year's TKG program. Check out the great photos in Jeanne's post, just below this one. Everybody looked great and Mary Alice blazed the pace at about 8:40 minutes per mile. She's ready! Afterwards we chatted about running and things for twenty minutes at the top of the stairs leading down from the trail to the station's Kiss & Ride parking lot. (Right: Remember how far off the race seemed those weeks running on the Mall in February and March?)

Sunday was the Hill Workout in Falls Church. John showed up (I don't think he's in the TKG program) and in an hour of running, we ran about 5 miles up and over the hill and back again ten times on Highland Avenue, including one infamous boomerang (a dizzying descent and back again on a side hill). We practiced our downhill running and our pace (footstrike, turnover or cadence). Both are technique-driven and will make you faster. Afterwards I ran into Coach Bob riding his bike (!) on the W&OD Trail. He had come looking for the Hill Workout which conveniently was over! Incredibly, his bike had a bell on it, and he even demonstrated to me that he knew how to use it (he is a runner, after all). Your coach now is ready for the hill in Capitol Hill in the sixth mile. How about you? (Above: You will encounter this view on May 20th at around 8:50 a.m. after you have already run over five miles. Will you conquer this hill, or will it conquer you? Left: John getting ready for hills.)

Don’t forget the club will offer a Ten-Mile Group Training Program ("TMG") starting on Saturday, July 14th at 8 a.m. on the steps of the Lincoln Memorial (the steps that face the Washington Monument). The cost is $35. I hope to see all of you there. The goal race will be the Army Ten-Miler on Sunday, October 7, 2007 at the Pentagon. It’s a fun, albeit jinxed, race, fast flat and full (almost). As of today, there are only 6,015 slots left out of 26,000 originally available. Sign up soon if you know you’re going to run it!

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 two Saturdays ago when we hit the Custis Trail.

There are many fine running products out there. The many fine area running stores, like Fleet Feet in Adams Morgan, or Metro Run & Walk in Falls Church, Springfield and Rockville, or Pacers in Old Town and Arlington, or Gotta Run in Pentagon Row and Annapolis, or others, stock reputable products at fair prices. Go to a store and check out your running needs.

RUN ON YOUR OWN: You better!! I can tell who is! This week you should run three or four times on your own, 35 to 55 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 within three weeks of the race now so it’s time to concentrate on your training! If you want to run the goal race 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.

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.

Visit the program’s running commentary on the Forum link at the club's website for more information. There’s lots of interesting and pertinent information there. Please feel free to comment on the blog or this forum link. As a matter of fact, I double dare you to comment!

Coaching tips:
Study the course map and familiarize yourself with where the milemarkers are. Pasta load the night before the race (spaghetti is traditional) and get plenty of rest! Lay out your racing items before you go to bed. Give yourself PLENTY of time to get there. Email your coach or me if you want/need more pre-race tips.

Odds & Ends: Read Jeanne's post right below this one concerning charity running. Ashley is running Chicago in the fall and needs to raise $500 for a worthy charity benefitting both education and underdeveloped regions. I am raising money in the same race for the same cause.
See you Saturday!

Charity-o-Rama!

2007-04-29T17:40:00.000-05:00

Are you running to raise money for a known charity? Do you know someone who is?

The Complete Running Network provides a way for you to get the word out about your fundraising activities.

Here’s how it works:

Just go the charity-o-rama page and submit the relevant details.

When I have enough entries, I put together a post for completerunning.com, mentioning everyone who wrote in, complete with links to appropriate fundraising pages or blog entries.

(The only catch is you MUST have a unique Web page to which I can link.)

Complete Running reaches thousands of runners each day from across the globe. Why not take advantage of this opportunity to expand your base of contributors?

********

In other news, it looked like everyone had a great run or run/walk on Saturday. Only two more Saturday runs and you will be graduating from the DCRR 10k program!! So listen to Peter, and make sure you make the best use of your time these last two weeks.

T-shirts will be available at our last Saturday run (5/12), so make sure you come if only for the t-shirt! (I have it on very good authority that the t-shirts are very cool this year.)

Without further ado, here is a look back at your Saturday run:

(Gary and friend, bringing it on home.)

(Arnetta and friend working it.)

(Bob and Hallie dropping the hammer, or putting down the hammer, or whatever it is you do with a hammer.)

(Cara and Kristin, flyin' on home.)

(Mary Alice teaches a biker to mess with her!)

(Runners loitering.)

(One of us was dog tired.)

(Ashley demonstrates proper racing form.)

(Warning! System error! Abort! Abort!)

Approaching Week 10 4/28/07.

2007-04-23T20:06:00.000-05:00

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!

Boston Marathon Elite Women

2007-04-20T15:13:00.000-05:00

(Photo, courtesy Jeanne)

A close-up look at some elite women running the 111th Boston Marathon, at mile 7:
#7: Russian Lyubov Denisova—finishing in 7th place for women overall, in 2:38:00
#50: Californian Mary A. Akor—finishing in 11th place for women overall in 2:41:01
#61 Californian Christine H. Lundy—finishing in 12th place for women overall, in 2:41:14.

Brr, it was cold!

Approaching Week 9 (4/21) at Bluemont

2007-04-16T04:19:00.000-05:00

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!

Approaching Week 8 (4/14) at Bluemont

2007-04-12T10:16:00.000-05:00

2007 DCRRC 10K Training Program, APPROACHING WEEK 8

Remaining 2007 SCHEDULE–9 am Every Saturday:
8. 4/14–Bluemont Park, Arlington (See last week's post for the link for directions.)
9. 4/21–Bluemont Park, Arlington
10. 4/28–East Falls Church Metro Parking Lot
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 8, 4/14): We’ll meet at 9 am at Bluemont Park in Arlington on Wilson Boulevard between Ballston and Seven-Corners. The closest Metro stop is on the Orange Line, either Ballston (run west on Wilson Blvd.) or East Falls Church (run east on the W’OD trail about a mile and a half to Bluemont). We'll meet in the south parking lot, by where the comfort station is. That's where Milepost 3.5 is on the W’OD Trail.

(Coach Kristin and runner on the Capital Crescent Trail in Week 7.)

LAST WEEK:
In WEEK 7, about a dozen athletes showed up at Fletcher’s Boathouse in cold, snowy conditions and ran north on the Capital Crescent Trail for 2.5 miles and then returned. Coach Kristin led the way, 5 miles in about 50 minutes. Jeanne brought bagels. Meanwhile, the intermediate group met at Belle Haven with Coaches Gary and Arnetta to run the PVTC Easter Classic 5K there. There were some pretty fast times in the results!

(A and Jake in Week 7.)

What's Next:
Next up for the advanced group–six miles at Bluemont on Saturday.

What's Happening:
Local legend Michael Wardian of Arlington won the shop til you drop Ocean City Factory Outlets Marathon on Saturday, 4/7/07 in Ocean City. He posted a 2:41:20 two weeks after he repeated as winner of the National Marathon in DC while lowering the course record to 2:26:36. Three weeks ago he placed third in the Shamrock Marathon in Virginia Beach in a personal best time of 2:21:37. This time earned him entry to the National Qualifying Trials in the marathon later this year. Wardian has run six marathons this year, and won three of them.

Notable Upcoming Run: The 111th running of the Boston Marathon is Monday, April 16th. Jeanne is going to Boston to view it. This marathon is one of the five World Majors (also, NYC, Chicago, London and Berlin) and has over half a million in prize money. Payout could swell to over a million in incentive and performance bonuses. A strong international field is expected to dominate the men’s race, but in the women’s race, America’s Deena Kastor, winner of Chicago in 2005 (2:21:25) and the last London Marathon, the Olympic bronze medalist and the fourth fastest marathoner of all time, has the fastest time in the field (2:19:36). However, two women entered in the race beat her at the NYC Marathon last November. The last American woman to win Boston was Lisa Larsen-Weidenbach in 1985, the year before prize money for women was introduced.

Hydration System:
There are many fine running products out there. One device for hydration that I see many runners carry during runs or races is the Camelbak, a bladder backpack or waistpack system that gives the wearer water on demand through a hose system to the mouth. You can tell when you're approaching a runner using this system because you can hear them sloshing as they run. There are models for bikers, hikers, etc., even the military. If you Google camelback hydration many sites will come up describing many types of water-carrying systems, and here is one site listing various models for sale.

Make Sure You're Running On Your Own:
This week you should run three or four times on your own before Saturday, 30 to 45 minutes each time. On Saturday, each coach will take you out on a route they choose that is further than we went last week. The goal race is the Capitol Hill Classic 10K (CHC) on 5/20/07 which has a serious hill in the last mile. 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 & HILL WORKOUT:
One way to boost your training is to 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!

Also please come to the club Hill Workout on Sunday, 4/29 at 9 am, hosted by moi in Falls Church. Check it out on the club’s website. We’ll go out for coffee afterwards and chat.

MORE INFORMATION:
Visit the club's wbsite Forum TKG running link for more information each week on the program. Don't forget that the Army Ten-Miler registration has just opened. The club undoubtedly will be offering a TMG (Ten Mile Group) training program starting in mid-summer.

TRAINING HELP:
You should not run without an ID. There are several types to choose from. Search the web and come up with the one that suits you best. Here is a link to a Runner’s ID that I use. (I wrote the statement on the site headed up, "Without It, I’m Nobody.") There are several other good runner’s identification tags on the market as well, besides the one I use.
http://www.runnersid.com/recentorders.html

See you Saturday!

A Look Back at Week Six (4/7)

2007-04-10T22:04:00.001-05:00

It was a brisk and beautiful morning, with a light dusting of April snow. Here's a few photo finishes (before my batteries died; click to enlarge):

(Mary Alice bringing it on home!))

(Looking good!)

(Run like someone is chasing you.)

(Run like you stole something!))

(Running so fast, they're but a blur in the distance.)

(Trust me, they were colder than you were.)

(Oops, how did that get in here? Number One Daughter is going to be Very Grouchy.)

Approaching Week 7 (4/7 Fletcher's Boathouse), week 6 in review

2007-04-04T15:59:00.000-05:00

(Week 6: Fletchers Boathouse! Last year's Director Coach Kristin leads the runners on a fifty minute run along the scenic C&O Canal Towpath last Sunday in ideal running weather. Photo credit Jeanne.)

2007 DCRRC 10K Training Program, APPROACHING WEEK 7

Remaining 2007 SCHEDULE–9 am Every Saturday:

7. 4/7–Fletcher’s Boathouse http://www.fletchersboathouse.com/directions.htm
8. 4/14–Bluemont Park, Arlington
9. 4/21–Bluemont Park, Arlington
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.

NEXT WEEK (Week 7):
On Saturday, 4/7/07 at 9 am, we’ll meet at Fletcher’s Boathouse next to the Capital Crescent Trail and the C&O Canal. For Metro access, take the Orange or Blue Lines to Rosslyn and run over the Key Bridge, turn right and gain the C&O Towpath by going towards the river, and then run westbound a little over a mile and a half on the Towpath to Fletchers Boathouse.
Coaches Gary, Arnetta and Kristin dispense running advice at Fletcher's Boathouse.)

Gary and Arnetta's run/walker group is doing a 5K race in Belle Haven Park (VA) this Saturday (4/7) at 8:30 am instead of meeting with the regular TKG group. The registration for this Easter Classic 5K/10K race opens at 7:30 am. Belle Haven is just south of Alexandria off the GW Parkway.

LAST WEEK:
In WEEK 6, about 20 athletes showed up at Fletcher’s Boathouse in perfect weather for a run westward on the hard dirt C&O Canal Towpath. Gary and Arnetta took out the beginner’s group for almost an hour.

(Coach Gary and a runner went out for an hour on a run along the soft surface of the C&O Canal Towpath last Saturday. It was a great day for running. (Photo credit Jeanne.)

Kristin and Peter took out the more advanced runners to Milepost 6 and back, about five miles in about 51 minutes, a negative split, 26 minutes out and 25 minutes back.
(Peter and Amanda hit the trail. Photo credit Jeanne.)

Everybody’s form looks so much more natural since the first week. Tremendous progress is being made!

The 35th Cherry Blossom 10-Mile Race was Sunday April 1st at 8 am in DC and Virginia, starting in West Potomac Park, a world-class race. No fooling. Congratulations to everyone who ran it or went to support it. This year an Ethiopian man, Tadesse Tola, won the race by a mere 3 seconds in 46:01 (4:37), breaking the stranglehold that Kenyan runners have put on the race in recent years. He missed a cash bonus for breaking 46 minutes by two seconds. An Ethiopian woman, Teyba Erkesso, won the woman’s race by over a minute in 51:44 (5:11) She broke 52 minutes and got her bonus. A week after running the National Marathon, Mayor Fenty ran the race as well, finishing in 1:08:47 (6:53). Now that’s fast! Two graduates from last summer’s 10-Mile Training Program, who sometimes run with us, ran and improved their time from the Army Ten Miler in the fall by several minutes each. Sasha ran a 1:20:58 and Mindi ran a 1:21:28. Way to go! (The Cherry Blossoms are at their peak right now! If you live or work near the Mall, use the conditioning you all have been working so hard to acquire or maintain and jog down to the Tidal Basin to view them. Here's what they looked like on Sunday, April 2nd.)

RUN ON YOUR OWN: (A runner enjoying the solitude of the trail. Photo credit Jeanne.)

This week you should run three or four times on your own, 30 to 40 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. 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 more than halfway 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.

Also consider a club Hill Workout, also posted on the club’s website. I will be hosting the Hill Workout on Sunday, April 29th at 9 am and I hope to see some of you there getting ready for the hill at the CHC.

MORE INFORMATION:
Visit the program’s Forum link on the club's website. There is much interesting and pertinent information there each week.
Feel free to comment on this blog, also.

REGISTRATION FOR THE ARMY TEN MILE RACE (ATM), held on Sunday October 7, 2007 starting at the Pentagon, is now open. Undoubtedly, the club will offer a 10-Mile Training Group (TMG) Program starting in mid-summer, with the ATM as its goal race, just as it has done in the past. Last year a dozen or more TMG participants ran the ATM and did well. A 10-mile race is a natural progression from a 10K race, so consider this training program offering when it is presented. Keep checking back on the dcrrc site. In the meantime, be aware that the ATM FILLS UP. Registration closed early last year. This year the race promoters are registering 26,000 participants for the race, and in only a few days, almost a third of those spots have been taken already (over 8100). If you think you will run this race, you should consider signing up for it soon.

TRAINING HELP:
Here is a link to John Bingham’s site, aka The Penguin or Penguin running. He’s said to be a back-of-the-pack guru, but he does have a lot of training tips on his site, which is popular, and it’s laced with wit.

See you Saturday. Dress in layers, and no cotton!

35th Cherry Blossom International 10 Mile Race in DC

2007-04-03T08:08:00.000-05:00

35th Credit Union Cherry Blossom 10-Mile Race.

Here in DC, the Cherry Blossoms are already at a delicate beauty today and tomorrow! Take a run around the Tidal Basin with your new found athletic ability and view them.

On Sunday, April 1, 2007, DC hosted the internationally renowned Cherry Bloss om 10-Mile Race. It was exciting to see! Teyba Erkesso of Ethiopia set a world record by finishing in 51:44, more than a minute ahead of her nearest competitor. Since the elite women started 10 minutes early, her time technically came in a Women Only race and it was a world record time for that category. She won $6,000 plus $750 for finishing in under 52 minutes.

I was on the Memorial Bridge at MP 3 when I saw her go by. She was by herself and the rest of the elite women pursuing her were already 30 yards back. Over the bridge in Virginia, they ran around a traffic circle and came back to the District via the same bridge. This time time the small pack pursuing her was 50 yards back. The spectators lined up alongside the roadway were cheering her on to go! And she did, into the record books. Read all about her race, and the men's race, here.

Think racing isn't exciting? After I watched the leading elite men sprint past me on the bridge, a swift moving cluster of eight to ten whippet-thin dusky men followed by a lengthening strand of also-rans, I next set up at MP nine and a quarter. Shortly after forty minutes, four elite men came flying by, bunched together in a loose ball. I wondered who would break out and win? Would the people three minutes down the road be treated to a finish worthy of the 2005 NYCM? It was an Ethiopian sweep! Nineteen year-old Tadesse Tola of Ethiopia broke the Kenyans' recent stranglehold on this race and won by a mere three seconds in 46:01. He also won $6,000 but missed a bonus of $750 by two seconds.

(The elite men running by at shortly after MP 9 at the 2007 Cherry Blossom 10-Mile Race. I believe the winner was the third fellow, slightly behind the two front-runners. In the yellow, I think, is 2d place finisher John Yuda of Tanzania. On the right is third place finisher, and three-time winner, John Korir of Kenya. The group is passing a woman elite runner who was given a 10-minute head start.)

It was exciting! Congratulations to everyone who ran in it. A week after running in the National Marathon, Mayor Fenty ran in it.
Last year's program grads Sasha and Mindi ran in it. I hope you consider running it, or volunteering at it, or spectating along its course next year. (Above: A program alumni, in red top with black tights, is all smiles as she comes off the Memorial Bridge and goes by the Lincoln Memorial in the 2007 Cherry Blossom 10-Mile Race.)

Inspiration

2007-03-28T20:11:00.000-05:00

Week five and I know some of you might be wondering: Why am I here? And maybe some other, not-so-inspiring thoughts!

So I thought I'd share this video, a collage of some running greats, to spur you on to your own greatness. It will have you on the edge of your seat!

Just think: You could be the next Bekele!

Approaching Week Six Sat. 3/31 at Fletchers Boathouse 9 am

2007-03-28T11:25:00.000-05:00

APPROACHING WEEK 6, week 5 in review

Remaining 2007 SCHEDULE–9 am Every Saturday:
6. 3/31–Fletchers Boathouse (Cherry Blossom 10 Mile Race is the next day.)

7. 4/7–Fletcher’s Boathouse
8. 4/14–Bluemont Park, Arlington
9. 4/21–Bluemont Park, Arlington
10. 4/28–East Falls Church Metro Parking Lot
11. 5/5–Stanton Square in DC (sometimes called Stanton Park, near Union Station, the start and finish point for the CHC10K)
12. 5/12–Stanton Square (sometimes called Stanton Park) 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 6):
Next Saturday, 3/31/07 at 9 am, we’ll meet at Fletcher’s Boathouse next to the Capital Crescent Trail and the C&O Canal. If you Metro, take the blue or orange line to Rosslyn and run over the Key Bridge, turn left and gain the C&O Towpath by going towards the river and then run westbound a mile and a half on the Towpath to Fletchers Boathouse.

Race of the Week--The Cherry Blosso m 10-Mile Race is Sunday April 1st at 8 am in DC and Virginia, starting in West Potomac Park. This is a world-class race.

LAST WEEK:
(Remember those cold winter days? They're behind us!) In WEEK 5, while most of the coaches were at the National Marathon or Half, about 10 athletes showed up for the dcrrc 10K Training Group on a misty morning. Coach Kristin reported that since it was a little drizzly at 9, there wasn’t an overwhelming turnout. The run was southbound on the Mount Vernon Trail to Gravelly Point and back, about 5 miles in about 50 minutes.

Meanwhile: Coaches Bob, Peter and Gary ran the National Marathon and Coach Rhea ran the National Half-Marathon. At least three of them PRed. 2nd in Charge Jeanne came out to cheer the marathoners on at milepost 24.

(Coach Peter running with a pace group at MP 24 in the 2007 National Marathon. Photo credit Jeanne.

RUN ON YOUR OWN:
This week you should run three or four times on your own, 30 to 35 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. 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 halfway there now so it’s time to step up your training a little bit. 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 & HILL 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 consider a club Hill Workout, also posted on the club’s website. I will be hosting the Hill Workout on Sunday, April 29th at 9 am and I hope to see some of you there getting ready for the hill at the CHC.

MORE INFORMATION:
Visit the program’s Forum Commentary on the DCRRC website. There’s lots of interesting and pertinent information there. Why, you could even leave a comment there, or here, http://dcrr.blogspot.com/, about whether you like the program!

TRAINING HELP:
Here is a link to the first stop to check out all things related to marathons. It has pace charts and training tips. http://www.marathonguide.com/
See you Saturday!

Approaching Week 5, week 4 in review

2007-03-17T19:33:00.000-05:00

Week 4 Review: About 20 runners met on Saturday March 17th at the Roosevelt Island parking lot at 9 am in 35 degree temperature with a gusting wind and ran southbound on the Mount Vernon Trail. Coaches Gary and Arnetta took the Run/Walkers out for 45 minutes or so.(As these athletes warm up, does it look cold or what?)

Coaches Bob and Peter ran to the 14th Street Bridge and back with the Intermediate runners, about 4 miles in about 44 minutes (a pace between 9:45 minute miles and 10:30 minute miles). (Mary Alice and Erin wait patiently in the biting wind for the run to start.)

Coach Rhea took the advanced group, augmented by some of last year's alumni (I think that's Mindi, who loves to flip, and Sasha),
almost to Ronald Reagan Airport and back again, a distance of a little over 5 miles in a little over 50 minutes. The wind blew strongly in our faces as we returned.

(The Intermediate Group returning in Week 1. Note the heavy running garments and the dry Reflecting Pool.)

Next: Week 5 March 24th we'll meet at 9 am in the Roosevelt Island parking lot again. The closest Metro is Rosslyn, about half a mile or a 4 minute run away. Coach Kristin is in charge next week. Coach Arnetta will be there too, but all other coaches will be at the National Marathon race that day unless a fill-in coach shows up. If you're at a loss as to what to do, run south on the Mount Vernon Trail for 28 minutes and then return.

(Coaches Gary and Kristin, and Trooper.)

Here's a helpful website for training, the McMillanRunning Site. Coach Rhea loves this site. It has training programs and also the McMillan Calculator which tells you how fast you should run various distances based upon how fast you have run other distances. Go to the site and look around.

For the remaining schedule, look at a prior posting for Week 2. Let's all wish Jeanne a speedy return to running post-surgery.

Approaching Week 4, week 3 in review.

2007-03-16T16:05:00.000-05:00

Here's a picture from Week 3, our last appearance for the season at the Lincoln Memorial, of Coach Bob pointing out the route to the advanced group and some alumni from the last program who stopped by to run with us.

Busted! Then here's a picture of the advanced group, having been stopped by the bicycle patrol on the Mall, about to get a warning ticket for speeding.

Last week was very nice running weather and Coach Bob took the advanced runners out from Lincoln up Capitol Hill and back, about 5 miles in about 45 minutes. Coach Kristin and Trooper took the Intermediate group out along the Mall to the Capitol and back, about 3 1/2 miles in about 35 minutes. Coaches Gary and Arnetta took the run/walkers out from the Lincoln Memorial for 30 minutes or so. This week (Saturday March 17 at 9 am) we're meeting in the parking lot for Roosevelt Island.

Last Sunday Coach Rhea and I ran the Lower Potomac River Marathon Two-Person Coed Relay and came in first. Yay! Here's Rhea motoring around the course in the seventh mile of her 11.6 mile finishing leg. Wave hello to everyone!

Starting Over

2007-03-15T18:06:00.000-05:00

Have you ever had to start over in life? Whether it's your career, a relationship, school, just moving to a new apartment or even a new city, starting over is never easy.

Luckily, running is one of the few areas of life where you can pretty much count on having to start over—at some point or another.

Maybe you took the winter off from running. Maybe you were injured. Maybe you decided to do something else for a while.

Running is one of those areas in life where you can always start again. This is my second year of running. My first year I used the run/walk method, and that worked great for me. But I decided to challenge myself a bit more during my second year. You see, I never thought I could ever run. Ever.

But I persisted, and eventually could run one mile with no walk breaks, then two, then five, then twenty!

That was just a few months ago. A few niggling injuries and a reduced training schedule left me where I am today: starting over. So start over I did, with this great 10K program of which you are a part. (Note to DCRR: put check in mail for shameless plug.)

And after Saturday, March 17 (happy St. Patrick's day!), I'll be taking some time off from running—again. Enforced time off. I'm having some minor surgery and my surgeon has restricted me from any and all cardio for six weeks.

Six weeks!!

See, when all of a sudden you are told you can't run, well, all of a sudden you are dying to.

The good news is I'm not, in fact, dying. (Well, we're all dying. But that's another essay.) I don't have some fatal disease. I should be able to run again at the end of six short (long! endless!) weeks. And when I do start running again, I know that I will be starting over.

But that's OK. It beats the alternative.

So if you find yourself in a similar position, starting over, and annoyed that you can't pick up where you left off, cut yourself some slack. You'll get there.

All it takes is time and persistence.

Oh, and more than a little desire:

Tuesday Night Running Seminars

2007-03-14T08:20:00.000-05:00

Here are some helpful, free seminars on running you may be interested in:

The Arlington Cooperation Foundation (ACF) welcomes all runners to its Spring 2007 Tuesday Night Seminar Series at Pacers, 3100 Clarendon Blvd. Arlington, VA, across the street from Clarendon (Orange Line) Metro.

Seminars are free of charge, start at about 7:30 PM (following the Pacer's group run), and run 30-60 minutes, with audience Q&A. All are welcome, regardless of experience or ability.

Tues. 3/20/07 [Last Tuesday before National Marathon and Half]: Jay Jacob Wind, Coach, 111 Marathons, and Age Group Ace, "Mental and Physical Preparation for your Distance Race"

Tues. 4/3/07 [First Tuesday after Cherry Blossom 10 Miler]: Dr. Bernard Etherly, Chiropractor and Triathlete, "Turning Ouch! into Ahhhh ... Prevention of, and Recovery from, Running Injuries"

Tues. 4/10/07: Chris Farley, Owner - Pacers Running Store, Veteran Marathon Elite, "The Top Ten Things You Didn't Know about Running Shoes"

Tues. 4/24/07: John Steitz, Coach and Foe of the 14th Street Bridge, "Hydration Myths and Strategies for the Distance Athlete"

The Series will conclude with ACF's "College of Running" on Saturday, May 5, 2007, 2:00 to 6:00 PM, at the Courtyard by Marriott, 2700 Eisenhower Ave, Alexandria, VA 22314, which is part of the Expo for the Potomac River Run Marathon and Half Marathon. All are welcome.

A Win for DCRR!

2007-03-12T11:43:00.000-05:00

Peter and I ran the Lower Potomac River Marathon Relay yesterday. We placed first in the co-ed division!

Our time: 3:34:35. Full results are here. Our team name is "Tortoise and Hare."

Peter did the first leg, which is a flat and scenic 14.6 miles. I ran the hilly 11.6 mile second leg. He ran quite strongly, meeting his half-marathon PR, and averaging 7:59.5/mile. I ran the race as a fast training run, averaging 8:22/mile.

The second-place winner in our division came in more than 10 minutes behind us. We also beat all 10 women's teams, and beat five of the nine men's teams. So besides placing first division-wide, we came in5th out of 27 teams overall.

Peter and I recap the race in our blogs, so check 'm out.

10KG Week 2 & Schedule

2007-03-07T05:32:00.000-05:00

2007 DCRRC 10K Training Group Program

APPROACHING WEEK 3

Come 10 minutes early on Saturday to sign up if you'd like to join us. $30 for the program, and $20 for club dues if you're not already a member.

Here is the 2007 SCHEDULE, meeting at 9 am every Saturday at the following locations:
Week 1. Feb. 24–Steps of the Lincoln Memorial
Week 2. March 3–Steps of the Lincoln Memorial
Week 3. March 10–Steps of the Lincoln Memorial
Week 4. March 17–Parking Lot for Roosevelt Island
Week 5. March 24–Roosevelt Island (National Marathon is on this day)
Week 6. March 31–Fletcher’s Boathouse (Cherry Blossom Race is next day)
Week 7. April 7–Fletcher’s Boathouse
Week 8. April 14–Bluemont Park, Arlington
Week 9. April 21–Bluemont Park, Arlington
Week 10. April 28–East Falls Church Metro Parking Lot
Week 11. May 5–Stanton Squa re in DC (near Union Station at Mass & MD Aves.)
Week 12. May 12–Stanton Square in DC (near Union Station)
Week 13. Sunday May 20, 2007 at 8 :30 am at Stanton Square CHC 10K RACE

WEEK 2 with the dcrrc 10K Training Group:

About 10 new participants showed up on the steps of the Lincoln Memorial by 9 a.m., and then three groups of runners went out along the Mall, a beginner's group with Arnetta and Gary, an intermediate group with Kristin, and an advanced group with Bob and Rhea.

Gary and Arnetta’s group started out at a walk until they warmed up, then did some running down Ohio Drive by the Potomac. They went by the Jefferson Memorial and underneath the highway bridges towards Haines Point, some of them, before they returned to the Lincoln Memorial.

Kristin had her charges go out on a run from Lincoln past Korea, WWI, WWII, Washington and the Carousel (in front of the Castle, the site of last year's TUMS speed workouts on the Mall) before turning and coming back, a little over 3 miles in about half an hour.

Bob and Aaron, and Rhea and Amanda, went out all the way up Capitol Hill to the Supreme Court Building before coming back, 5 miles in about three quarters of an hour. They ran up the exact hill that participants will hit in the fifth mile of the goal race, the CHC.

Everybody looked really good. There were liquid refreshments at the end of the run and many runners lingered to talk with their coaches and others.

NEXT WEEK: Next Saturday, 3/10/07 at 9 am, we’ll meet on the steps of the Lincoln Memorial for the last time. Anyone who missed these two weeks and wants to sign up for the program, come a few minutes early to fill out the applications for the program ($30) and the club ($20) (if you’re not already a member). Please bring payment.

RUN ON YOUR OWN:
This week you all should run two or three times easily on your own time, 25 to 30 minutes each time. On Saturday, each coach will take you out from the Lincoln Memorial on a route they choose that is a little further than we went last week. The goal race is the Capitol Hill Classic 10K Race (CHC) on 5/20/07. If you want to run the race in the spring at the conclusion of the program, you must sign up at the CHC website. Also, 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 (the Track Workout Program Director, Club President Ed Grant, is an excellent coach and usually there), contact me and I’d be happy to attend the track workout and work with them if I am able to.

MORE INFORMATION:
Be wild and comment on this blog! Amanda did. Look at Amanda as she ran last year's Army 10-Miler. Is she having fun or what? (Photo credit Ashley.)

Feel free to comment on the forum link, also.

TRAINING HELP:
Here is a link to Marathon Guide’s pace and training charts. It is a good place to start for runners turning to the Internet for help with their training. See you Saturday!

10K Fun! And Forms!

2007-03-04T22:01:00.000-05:00

If you've found this blog, well, congratulations! You're already ahead of the pack (get it?).

A few housekeeping items: You must be a member of DCRR to participate in this program. If you haven't already done so, you can download the form here and bring it next week. Membership is $20.

If your first day with us was Saturday, March 3 (yesterday), you'll need to fill out a 10K participant form and a membership form (if you are not already a member) because someone forgot all the forms. We'll have them with us next week.

Clear?

Also, you should be getting weekly updates from the coaches. If you're not, it's possible that we couldn't decipher your handwriting when you gave us your e-mail address. If by next Friday you haven't received any e-mails, check with us next Saturday. I should (I will! I will!) have a print-out of everyone's e-mail addresses, and you can doublecheck that we have them right.

Happy running!

Focus on Negative Splits

2007-03-04T14:48:00.000-05:00

Bex/Rhea here. Or, as my friend Susie says, Rex. On the second Saturday of the 10K program, my training group had dwindled from three to two. Jeff decided to go with a slower-paced group, and Anne was MIA.

However, Amanda showed up, and we may have a new recruit, Aaron. Plus, Bob, who shares coaching duties with me, was there.

So it's all good.

We ran 5 miles - from the steps of the Lincoln Memorial, past the WWII Memorial, the Washington Monument, up Capitol Hill, to the Supreme Court and back. The first half paralleled Constitution Ave. The skies were clear and the sun so bright, it almost seemed like spring. But the early March chill and a brisk wind put that thought to rest.

Bob and Aaron ran ahead at about an 8:20/mile pace, while Amanda and I logged an 8:22 for our first mile, and a 9:04 for our second mile. I mentioned to Amanda that we were going to pick up our pace on the last half of the route, running negative splits.

We kept the men in our sights, but the stoplights along the Mall held us back, and we soon lost them.

The way back: We started slowing when we hoofed it up Capitol Hill, around Mile 2. Next time, I'm going to hold Amanda back a little so she can finish strong. My Garmin froze at Mile 2.5 (damn technology), but I guestimate that we ran the last 2.5 miles at around 9:20-9:30 pace.

Advice for the upcoming week: On at least one of your runs, pick up the pace in the last half to one-fourth of the route. Run slower at the beginning to warm up your muscles and to preclude bonking at the end. You will use a similar tactic in your races.

First Week 10KG

2007-03-01T19:42:00.000-05:00

The DCRRC 10K Training Group got off to a good start on Saturday, with about 40 hardy participants braving the freezing temperature to come to the steps of the Lincoln Memorial by 9 a.m to sign up for the program. Then three groups of runners went out along the Mall, a beginners group with Arnetta and Gary, an intermediate group with Kristin, and an advanced group with Rhea.

Gary and Arnetta, both long-time 10K coaches, took their group out at a walk until they warmed up, then they did some running. They were gone over half an hour. Not bad for the first day’s work! Here's a picture of Coach Arnetta waving hello at the party last fall celebrating the successful end of the DCRRC's summer-time training program for the Army 10-Miler, a race run in early October. Several of last year's 10K participants went on to undertake the 10-Miler training, and some have progressed on to running half-marathons or marathons.

Kristin, who was the 10K Training Group Program Director last year as well as the 2006 DCRRC Volunteer of the Year, took her charges out on a run along the Mall from the Lincoln Memorial alongside the drained reflecting pool, past the Korean War Memorial, the World War I Memorial, the World War II Memorial, the Washington Monument, and to the Carousel before coming back. They went about 2 1/2 miles in a little over half an hour.

Rhea, a 10K coach a year ago, went out all the way to the Capitol and back with her group which included a couple of graduates from last year’s program who are currently preparing for the Cherry Blossom 10 Mile Race. This group ran 3.6 miles in 40 minutes or so.

Everybody looked really good. There were liquid refreshments at the end of the run and some runners swapped email addresses.

This week you all should have run once or twice easily on your own time, 20 to 25 minutes each time, or three times if you are in better shape. You can substitute in a DCRRC Wednesday night Track Workout at 7:15 p.m. at the Washington & Lee High School track in Arlington for a regular run. Speed workouts will really improve your running. Last night the routine at the track workout was six to ten 800M (about half a mile) repeats with a slow 400M recovery jog after each one. I was there to help any 10K Program participants but I didn't see anyone from the program. Hopefully Kristin or I will be there at the track most Wednesday nights during the program.

Next Saturday, March 3, 2007, we’ll meet on the steps of the Lincoln Memorial at 9 a.m. again. Anyone who missed this week and wants to sign up for the program can come a few minutes early to fill out the applications for the program ($30) and the club ($20) (if you’re not already a member). Please bring payment. We expect that at least two more volunteer coaches will be on hand. We will meet at Lincoln on the following Saturday, March 10th, at 9 a.m. as well.

Meanwhile Jeanne created this blog of our exploits. Feel free to comment, and please comment on the forum link also. On Saturday, each coach will take you out from the Lincoln Memorial on a route they choose that is a little further than we went last week. The advanced group might do this 5-mile route up Capitol Hill which is the same infamous hill the racers tackle in the fifth mile of our goal race, the Capitol Hill Classic 10K Race (CHC) on 5/20/07. 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.

We'll see you Saturday!

Week One

2007-02-26T11:17:00.000-05:00

Hi 10K'ers! Rhea (a.k.a. "Bex") here. I coach the "gazelles," as Coach Peter generously called my group. However, instead of the so-called "fast" group, I'm re-naming my group "Intermediate II."

That moniker is more inclusive and better describes our pace.

I had the pleasure of running with Amanda, Anne, and Jeff this past Saturday. We ran 3.6 miles on our first training run, from the steps of the Lincoln Memorial, past the Washington Monument, to the Capitol and back. It was a clear, sunny and freezing morning, but we warmed up quickly.

Jeff ended up taking a slightly shorter route, running about 3.3 miles. I chatted with Anne and Amanda on the way back, where we battled a headwind.

Running this week: Please run 2-3 times this week, 30-40 minutes if possible. Once our groups shake out, I will give you more specific advice. Also, Coach Peter mentioned the possibility of starting Tuesday morning workouts.

In the interim, try out the DC Road Runners' Wednesday night track workouts at Washington & Lee High School in Arlington. See the club website, www.dcroadrunners.org (click on "Track Workouts"), for more details.

DCRR 10K Program: Day One!

2007-02-24T23:04:00.000-05:00

(What a good-looking group of people!) (Click to enlarge.)

A beautiful day to start the new 10K program! Temps at 8 a.m.: 25° F, with a RealFeel of 14°F. It was a bit nippy!

(First things first: take the gloves off your frozen hands and fill out these forms in triplicate!)

(Coach Peter gives a peppy pep talk!)

(Participants raring to go. It's cold out here!))

Don't forget to check the forum thingy for all the latest info.

Happy running.