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 Bluemont. Show all posts
Showing posts with label Bluemont. Show all posts
Sunday, August 28, 2011
Thursday, September 4, 2008
Week eight was at Bluemont...
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
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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.)
Friday, August 29, 2008
Week Seven at Bluemont
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.
Friday, August 22, 2008
Week Six at Fletchers.
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!
Thursday, August 30, 2007
Week 8 Sept. 1 is at Bluemont again
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). L
ast 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.)
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). L
ast 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.)
Thursday, August 23, 2007
Week 7 Aug. 25 the TMG will meet at Bluemont
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!
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!
Monday, April 16, 2007
Approaching Week 9 (4/21) at Bluemont
2007 DCRRC 10K Training Program, APPROACHING WEEK 9
Remaining 2007 SCHEDULE–9 am Every Saturday:
9. 4/21–Bluemont Park, Arlington (see last week's post for a link for directions) http://www.dcroadrunners.org/2007/bonair5k.asp
10. 4/28–East Falls Church Metro Parking Lot http://www.wmata.com/metrorail/Stations/station.cfm?station=100
11. 5/5–Stanton Square in DC (near Union Station at Mass & Maryland Aves., C & 4th St.) http://www.capitolhillclassic.com/info.html#Map
12. 5/12–Stanton Square in DC (near Union Station at Mass & Maryland Aves., C & 4th St.)
13. CHC 10K RACE is Sunday 5/20/07 at 8:30 am at Stanton Square.
(Meeting at Roosevelt Island in March.)
NEXT WEEK (Week 9):
Next Saturday, 4/21/07 at 9 am, we’ll meet again at Bluemont Park in Arlington on Wilson Boulevard between Ballston and Seven-Corners. Metro on the Orange Line to either Ballston and run west on Wilson or East Falls Church and pick up the W’OD trail and run east on it about a mile and a half to Bluemont. We’re going to meet in the south parking lot, by where the comfort station and Ranger (Picnic) Shelter is. (There are two parking lots, one on each side of Wilson; you can’t see one from the other.) We’ll meet where Milepost 3.5 on the W’OD is.
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(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.
.jpg)
(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!
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.
.jpg)
(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.
.jpg)
(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!
Thursday, April 12, 2007
Approaching Week 8 (4/14) at Bluemont
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!
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!
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