The 2009 DCRRC Free Jump Start Program

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

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

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

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

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

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

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

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

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

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

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 on a frigid winter morning in February on the steps of the Lincoln Memorial. In all, 39 athletes signed up for the program, which had seven coaches and one administrator. (Right: The 10K course.)

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

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

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

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

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

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

Congratulations to all.

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

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

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

See you there.