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.
Showing posts with label Army Ten Mile Race. Show all posts
Showing posts with label Army Ten Mile Race. Show all posts
Sunday, August 28, 2011
Friday, April 3, 2009
The 2008 DCRRC 10-Mile Training Program was a success!
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 A
rlington.
(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 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 A
rlington.(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).
Monday, June 2, 2008
The 2008 Capitol Hill Classic 10K was won...
...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.
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.
Monday, October 22, 2007
Army! And we're famous!
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.)
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.)
Thursday, October 4, 2007
The Race Is Upon Us
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.
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.
Sunday, September 16, 2007
Penultimate Week Eleven meet on Haines Point
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!
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!
Friday, September 14, 2007
Week Ten Sept. 15 will be at Gravelly Point
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
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).
Friday, August 31, 2007
Week Nine will be ten miles at Gravelly Point
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 :
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. Go that? You should study the Army Course before the race. Here is the link to the 10-mile route that Linda's group is running.
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.
Monday, July 9, 2007
10-Mile Group Training Program Starting Up
The 2007 10-Mile Group ("TMG") dcrrc Training Program is about to start!
Here's the Schedule.
Week # Date Time Location
1. 7/14 8 am Lincoln Memorial, steps facing the Washington Monument
2. 7/21 8 am Lincoln Memorial
3. 7/28 7:30 Daingerfield Island, VA, Mt. Vernon Trail between RR Airport and Alexandria
4 8/4 7:30 Daingerfield Island, VA
5. 8/11 7:30 Fletcher’s Boathouse, DC
6. 8/18 7:30 Fletcher’s Boathouse, DC
7. 8/25 7:30 Bluemont Park, Arlington
8. 9/1 7:30 Bluemont Park, Arlington
9. 9/8 7:30 Gravelley Point, VA, Mt. Vernon Trail north of RR Airport
10. 9/15 7:30 Gravelley Point, VA, Mt. Vernon Trail north of RR Airport
11. 9/22 7:30 Haines Point, DC
12. 9/29 7:30 Haines Point, DC
Sunday 10/7/07 at 8 am is the Army 10-Miler ("ATM") starting and ending at the Pentagon.
The details.
The DC Road Runners Club 10-Mile Training Program will start on Saturday, July 14, 2007 at 8 am on the steps of the Lincoln Memorial that face the Washington Monument. It will meet at the Lincoln Memorial for the first two weeks at 8 a.m., and then meet at varying locations around the greater DC area at 7:30 a.m. after that (due to the heat and humidity). (See schedule above.)
Information will be relayed to participants via the Forum Link on the club's website and here on the program's blog. A condition of participating in the program is that you agree that any picture of you participating in the program can be posted on the blog.
The program costs $35 for a twelve-week training program which meets every Saturday morning. Come early the first or second week to sign up for the program. You must be a member of DCRRC to participate.
Look over the DC Road Runners website to determine the benefits of the club. Club membership is $20. You can join the club at this link:. http://www.dcroadrunners.org/membership_applicationNEW.pdf Bring payment of $35 for the 10-Mile Training Program, made out to DCRRC, to your first meeting.
The Goal Race for this training program is the Army 10-Miler (“ATM”) on Sunday, October 8, 2007 starting at the Pentagon. The Program fee does NOT include registration for the ATM and the race is already sold out! But there are other races you can look at, including the Annapolis 10-Miler at 7:45 am on August 26th or the Parks Half Marathon on Sunday, September 16th in Rockville or the Baltimore Marathon Weekend Half Marathon a week after Army on 10/13 (if you apply yourself diligently, complete the program and aren't injured, you should be able to do a half at its completion). There are plenty of other races in the fall that this training program will get you ready for, if you train conscientiously, from 5Ks all the way up to Half-Marathons or longer races.
You should already be able to run three or four miles if you intend to take this program. There will be a slow pace or run/walk group. Saturday mornings will be devoted to running with a pace-appropriate group a distance of three or four miles in the beginning to ten to twelve miles by the end of the program in order to build up a mileage base for running a ten-mile race. These group long runs should be combined with two or three shorter runs per week which will be the responsibility of each runner to do on his or her own. Volunteer coaches will attend to each group and be available to offer advice.
For meeting at the Lincoln Memorial, there is street parking available along Constitution Avenue or Ohio Drive or take Metro to Rosslyn or Smithsonian or Foggy Bottom or Federal Triangle or Arlington Cemetery and make the 20-25 minute walk to the Lincoln Memorial from one of those stops. http://www.wmata.com/
Wear appropriate running clothes for hot-weather. Apply sun screen, bring water on your run, and wear a hat and sunshades. Avoid wearing cotton garments (100% polyester garments work fine). Liquids after the run will be provided. Wear good running shoes that are not worn out. Go to any of the many fine running stores in the region to get fitted for proper shoes. Stay hydrated. Consult with your doctor before undertaking any new physical routine.
If you would like to be a volunteer coach, please call Peter Lamberton at (work) 202-326-3274 or (cell) 202-297-4874 or email him at plamberton@ftc.gov or plamberton@yahoo.com. Be sure to put in the subject line that it is about the 10 Mile Group Training Program (“TMG”).
Here is a link for a handy mapping site where you can figure out routes , find out how long the distance is, and even save it and email it.
Tentative Groups:
Walkers/Runners
10-12 minute pace and above
Intermediate pace.
Fast pace.
Peter Lamberton w. 202-326-3274
cell 202-297-4874
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
Friday, June 1, 2007
What a Race!
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 o
n 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.
n 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.
Wednesday, April 4, 2007
Approaching Week 7 (4/7 Fletcher's Boathouse), week 6 in review
(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!
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