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

Tomorrow, April 5, 2008:

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

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

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

Last week (Week 6):

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

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

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

Heading Into Week Two of 10K Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

SATURDAY LONG RUNS: Saturday mornings will be devoted to running with a pace-appropriate group, starting at a distance of two to three miles in the beginning, and building up to five to seven miles by the end of the program. This progression will allow you to build up a mileage base suitable for running a 10K (6.2 miles) race.

These group long runs should be combined with two or three shorter runs per week, which will be the responsibility of each runner to do on his or her own. Volunteer coaches will attend to each group and be available to offer advice. Already, at least seven coaches have committed to this Program so all paces can be accommodated and group sizes should be small. (Right: Four coaches from last year's Program meet to discuss race strategy, Ashley, Rhea, Jeanne and Peter.)

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

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

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

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

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

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

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

The 2008 10K Group Training Program

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

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

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

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.