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.
Sunday, August 28, 2011
Tuesday, July 28, 2009
A Quarter Done.
We Have Liftoff! Week One:
Following a free four week Jump Start Program for persons new to running or returning to running, the official start of DCRRC’s 2009 Ten-Miler Training Program kicked off at Gotta Run and Georgetown Running Company at 8 a.m. on Saturday, July 11th, on a beautiful, clear and tem
perate morning. At Gotta Run in South Arlington, after introductions, orientation and a safety lecture, 48 runners and nine Program coaches went out for a three mile run along Columbia Pike by the Pentagon, going past the actual starting point of the target race, the Army Ten-Miler which will be held on Sunday, October 4th. The run was completed in about thirty to forty minutes, and everyone returned to Gotta Run to enjoy the kick-off week with post-run bagels and icy pops. (Left: Program Director Emily passes on some running tips at Gotta Run.)
Sunday was a repeat of the day before at Gotta Run as 16 runners and seven coaches went for the same three mile run on an equally beautiful day for running. In addition to introductions, orientation and the safety lecture, an Army Ten-Miler Race representative gave out race wrist sweat bands to everyone present, addressed the runners and ran along with the group. After the run, everyone enjoyed bagels, icy pops and bananas
. Here is the route that we ran in week one:
(Right: The Hole-In-The-Wall Gang. Heading for the pedestrian underpass.) We thank our volunteer coaches this first weekend at Gotta Run: Alex, Elizabeth, Ellen, Emily, Fen, Fiona, Jessica, John, Kathleen, Lauren, Marcela, Peter and Rachel. Other equally committed volunteer coaches were present at the Georgetown Running Company under site director Katie on Saturday, and at Fleet Feet under site director Sasha, with program director Emily filling in for her, on Sunday. And special thanks to hosts Andre at Gotta Run, Max at Georgetown Running Company, and Shawn at Fleet Feet.
Participants were encouraged to run two or three more times mid-week, one and a half to two miles each time. Some group running options offered by the club were the Monday Night FootMall run, the Tuesday night B&B run from Rosslyn into the District and back, the regular Wednesday night track workout at Washington & Lee High School in Arlington, the Program’s own Wednesday night track workout at Yorktown High School in Arlington, and a Thursday morning track workout in the District.
Let The Good Times Roll. Week Two:
Both mornings of the second weekend of DCRRC’s 2009 Ten-Miler Training Program dawned bright, clear and cool. Gotta Run store owner Andre Williams, a premier runner in his own right, spoke to the assembled runners in the South Arlington group meeting location about running shoes and apparel. Afterwards, the group ran from the store past the Pentagon and all the way to Memorial Bridge before turning around at the two mile mark, which was on the bridge’s sidewalk just over the water. Returning the way we came, a distance of four miles was achieved by the 42 trainees and nine coaches on Saturday, July 18th, and the 16 trainees and ten coac
hes on Sunday, July 19th. Here is the route we used in week two.
(Left: While ATMers run, Arlington is busy generating revenues. Park behnd Gotta Run in the Harris Teeter lot for free, do not park on the street.) We thank our volunteer coaches at Gotta Run who made this all possible: Elizabeth, Ellen, Emily, Fen, Fiona, Jerry, Jessica, John, Lauren, Kathleen, Peter and Rachel.
Several runners ran on both Saturday and Sunday. The preceding week, many runners had run in the group run on the Mall on Monday night, or in Rosslyn on Tuesday night, or at the Program’s Track Workout, a series of 200M legs, at Yorktown High School on Wednesday evening. All of these evening runs will be available every week of the Program. Most are listed on the club’s website under the Weekly Runs button across the top. On Thursday evening, July 16, there was a Program Happy Hour at Sette Bello in Clarendon that many Program participants, and other club members, attended.
(Right: The Program's Alternative Track Workout at Yorktown High School on Wednesday evening, attended by about two dozen Program participants the second week. Photo credit Alex.)
Following the Week Two long run, athletes were encouraged to run at least two more times mid-week, two to three miles each time. Also it was announced that all Sunday morning runs will leave from Fleet Feet in the District (Adams Morgan) at 8 a.m. from now on. The Sunday groups were combined at Fleet Feet under Site Director Sasha so that the Program participants could enjoy the beautiful trails of Rock Creek Park and the C&O Canal if they choose to run on Sunday instead of on Saturday.
Thursday evening all Program participants had the opportunity to attend a special club night at the Addidas Store in Tysen's Corner, where discounted Addidas merchandise was avaiable exclusively to club members.
More of the Same. Week Three:
The wonderful summertime running weather continued for at least one more week during the third week’s long run of 5 miles for the DCRRC Ten-Miler Training Group. At Gotta Run in Arlington on Saturday, July 26, coach Peter provided a short lecture and practical demonstration on layering and winter apparel and being thrifty in outfitting oneself for the cold winter months. Then the group ran along the first mile and a half of the actual route of the Army-Ten-Miler Race, running on Columbia Pike past the Pentagon (where the race starts) and over Memorial Bridge to the reflecting pool in front of the Lincoln Memorial and back the same way in an hour, more or less. Everyone kept up well, with everyone having at least a 4 mile base before a few participants had to walk intermittently during the last mile, when the morning really started heating up. Every one of the 39 trainees and six coaches showed good base progression in this five mile run from last week, when we ran four miles.
Here is the actual route that the group ran. As always, we thank our volunteer coaches at the Gotta Run location this past week. Without these folks, none of this would be happenin’: Alex, Ellen, Emily, Jerry, Kathleen and Peter, and special thanks to Andre for hosting us at his store.
Sunday at Fleet Feet, about two dozen runners and seven coaches ran 5 miles into Rock Creek Park where they ran to the Pennsylvania Avenue exit towards Georgetown before turning around to return to Fleet Feet in a little over an hour. Everyone kept up well, and everyone present demonstrated at least a 4 mile base before a few had to walk, especially up the steep Calvert Climb. As always, we thank our volunteer coaches at Fleet Feet on Sunday: Emily, Fen, John, Karol, Marcelo, Mattie and Peter.
A Preview. Week Four:
This coming week, everyone should run at least two more times mid-week, two to three miles each time. The choices are legion, starting with the group run on the Mall on Monday night, or in Rosslyn on Tuesday night, or at the Program’s Track Workout, a series of 200M legs last week, at Yorktown High School on Wednesday evening. The regular club track workout at Washington and Lee High School in Arlington is also available on most Wednesday evenings as well. Most of these club and Program group offerings are listed on the club’s website under the Weekly Runs button across the top. Any of the evening group runs can be counted as a mid-week run.
We'll see you on Saturday, August 1st, at Gotta Run, or Georgetown Running Company with coach Katie, (or Sunday at Fleet Feet with coach Sasha) at 8 a.m. At Gotta Run, we’re doing a run of 5.1 miles through the streets of Crystal City and on the Mount Vernon and Four-Mile Run Trails before tackling a big hill on S. Arlington Ridge Road. The route & directions follow:
The Hill the hard way. Here's Saturday's route at Gotta Run plotted out.
Directions: Go down Joyce Street to Crystal City,
take a right (South on Crystal Drive),
go to the Pedestrian underpass on the left,
Go to the Mount Vernon Trail at National Airport,
go right (South) on the Mt. Vernon Trail,
Bear left, then make a right turn UNDER the Mt. Vernon Trail at 4-Mile Run,
Proceed West along 4-Mile Creek to S. Ridge Road at Glebe Street,
run up the hill (right or North up Arlington S. Ridge Road–Big Hill)
bear right on S. Lynn Street to Army-Navy Drive,
turn rightTurn right at the light on S. Joyce Street and return to Gotta Run, on right.
5.1 miles.
A useful #: Gotta Run 1101 S. Joyce Street 703-415-0277.
Can you believe we’re a quarter of the way through our training for the Army Ten-Miler already?
Following a free four week Jump Start Program for persons new to running or returning to running, the official start of DCRRC’s 2009 Ten-Miler Training Program kicked off at Gotta Run and Georgetown Running Company at 8 a.m. on Saturday, July 11th, on a beautiful, clear and tem
perate morning. At Gotta Run in South Arlington, after introductions, orientation and a safety lecture, 48 runners and nine Program coaches went out for a three mile run along Columbia Pike by the Pentagon, going past the actual starting point of the target race, the Army Ten-Miler which will be held on Sunday, October 4th. The run was completed in about thirty to forty minutes, and everyone returned to Gotta Run to enjoy the kick-off week with post-run bagels and icy pops. (Left: Program Director Emily passes on some running tips at Gotta Run.)Sunday was a repeat of the day before at Gotta Run as 16 runners and seven coaches went for the same three mile run on an equally beautiful day for running. In addition to introductions, orientation and the safety lecture, an Army Ten-Miler Race representative gave out race wrist sweat bands to everyone present, addressed the runners and ran along with the group. After the run, everyone enjoyed bagels, icy pops and bananas
. Here is the route that we ran in week one:(Right: The Hole-In-The-Wall Gang. Heading for the pedestrian underpass.) We thank our volunteer coaches this first weekend at Gotta Run: Alex, Elizabeth, Ellen, Emily, Fen, Fiona, Jessica, John, Kathleen, Lauren, Marcela, Peter and Rachel. Other equally committed volunteer coaches were present at the Georgetown Running Company under site director Katie on Saturday, and at Fleet Feet under site director Sasha, with program director Emily filling in for her, on Sunday. And special thanks to hosts Andre at Gotta Run, Max at Georgetown Running Company, and Shawn at Fleet Feet.
Participants were encouraged to run two or three more times mid-week, one and a half to two miles each time. Some group running options offered by the club were the Monday Night FootMall run, the Tuesday night B&B run from Rosslyn into the District and back, the regular Wednesday night track workout at Washington & Lee High School in Arlington, the Program’s own Wednesday night track workout at Yorktown High School in Arlington, and a Thursday morning track workout in the District.
Let The Good Times Roll. Week Two:
Both mornings of the second weekend of DCRRC’s 2009 Ten-Miler Training Program dawned bright, clear and cool. Gotta Run store owner Andre Williams, a premier runner in his own right, spoke to the assembled runners in the South Arlington group meeting location about running shoes and apparel. Afterwards, the group ran from the store past the Pentagon and all the way to Memorial Bridge before turning around at the two mile mark, which was on the bridge’s sidewalk just over the water. Returning the way we came, a distance of four miles was achieved by the 42 trainees and nine coaches on Saturday, July 18th, and the 16 trainees and ten coac
hes on Sunday, July 19th. Here is the route we used in week two.(Left: While ATMers run, Arlington is busy generating revenues. Park behnd Gotta Run in the Harris Teeter lot for free, do not park on the street.) We thank our volunteer coaches at Gotta Run who made this all possible: Elizabeth, Ellen, Emily, Fen, Fiona, Jerry, Jessica, John, Lauren, Kathleen, Peter and Rachel.
Several runners ran on both Saturday and Sunday. The preceding week, many runners had run in the group run on the Mall on Monday night, or in Rosslyn on Tuesday night, or at the Program’s Track Workout, a series of 200M legs, at Yorktown High School on Wednesday evening. All of these evening runs will be available every week of the Program. Most are listed on the club’s website under the Weekly Runs button across the top. On Thursday evening, July 16, there was a Program Happy Hour at Sette Bello in Clarendon that many Program participants, and other club members, attended.
(Right: The Program's Alternative Track Workout at Yorktown High School on Wednesday evening, attended by about two dozen Program participants the second week. Photo credit Alex.)Following the Week Two long run, athletes were encouraged to run at least two more times mid-week, two to three miles each time. Also it was announced that all Sunday morning runs will leave from Fleet Feet in the District (Adams Morgan) at 8 a.m. from now on. The Sunday groups were combined at Fleet Feet under Site Director Sasha so that the Program participants could enjoy the beautiful trails of Rock Creek Park and the C&O Canal if they choose to run on Sunday instead of on Saturday.
Thursday evening all Program participants had the opportunity to attend a special club night at the Addidas Store in Tysen's Corner, where discounted Addidas merchandise was avaiable exclusively to club members.
More of the Same. Week Three:
The wonderful summertime running weather continued for at least one more week during the third week’s long run of 5 miles for the DCRRC Ten-Miler Training Group. At Gotta Run in Arlington on Saturday, July 26, coach Peter provided a short lecture and practical demonstration on layering and winter apparel and being thrifty in outfitting oneself for the cold winter months. Then the group ran along the first mile and a half of the actual route of the Army-Ten-Miler Race, running on Columbia Pike past the Pentagon (where the race starts) and over Memorial Bridge to the reflecting pool in front of the Lincoln Memorial and back the same way in an hour, more or less. Everyone kept up well, with everyone having at least a 4 mile base before a few participants had to walk intermittently during the last mile, when the morning really started heating up. Every one of the 39 trainees and six coaches showed good base progression in this five mile run from last week, when we ran four miles.
Here is the actual route that the group ran. As always, we thank our volunteer coaches at the Gotta Run location this past week. Without these folks, none of this would be happenin’: Alex, Ellen, Emily, Jerry, Kathleen and Peter, and special thanks to Andre for hosting us at his store.
Sunday at Fleet Feet, about two dozen runners and seven coaches ran 5 miles into Rock Creek Park where they ran to the Pennsylvania Avenue exit towards Georgetown before turning around to return to Fleet Feet in a little over an hour. Everyone kept up well, and everyone present demonstrated at least a 4 mile base before a few had to walk, especially up the steep Calvert Climb. As always, we thank our volunteer coaches at Fleet Feet on Sunday: Emily, Fen, John, Karol, Marcelo, Mattie and Peter.
A Preview. Week Four:
This coming week, everyone should run at least two more times mid-week, two to three miles each time. The choices are legion, starting with the group run on the Mall on Monday night, or in Rosslyn on Tuesday night, or at the Program’s Track Workout, a series of 200M legs last week, at Yorktown High School on Wednesday evening. The regular club track workout at Washington and Lee High School in Arlington is also available on most Wednesday evenings as well. Most of these club and Program group offerings are listed on the club’s website under the Weekly Runs button across the top. Any of the evening group runs can be counted as a mid-week run.
We'll see you on Saturday, August 1st, at Gotta Run, or Georgetown Running Company with coach Katie, (or Sunday at Fleet Feet with coach Sasha) at 8 a.m. At Gotta Run, we’re doing a run of 5.1 miles through the streets of Crystal City and on the Mount Vernon and Four-Mile Run Trails before tackling a big hill on S. Arlington Ridge Road. The route & directions follow:
The Hill the hard way. Here's Saturday's route at Gotta Run plotted out.
Directions: Go down Joyce Street to Crystal City,
take a right (South on Crystal Drive),
go to the Pedestrian underpass on the left,
Go to the Mount Vernon Trail at National Airport,
go right (South) on the Mt. Vernon Trail,
Bear left, then make a right turn UNDER the Mt. Vernon Trail at 4-Mile Run,
Proceed West along 4-Mile Creek to S. Ridge Road at Glebe Street,
run up the hill (right or North up Arlington S. Ridge Road–Big Hill)
bear right on S. Lynn Street to Army-Navy Drive,
turn rightTurn right at the light on S. Joyce Street and return to Gotta Run, on right.
5.1 miles.
A useful #: Gotta Run 1101 S. Joyce Street 703-415-0277.
Can you believe we’re a quarter of the way through our training for the Army Ten-Miler already?
Wednesday, July 22, 2009
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.
Monday, June 15, 2009
DCRRC's 2009 10K Group Training Program
Way back on February 21, 2009, twenty-one persons signed up at Gotta Run for the DCRRC 10K Group Training Program. Thirteen weeks later on May 17th, ten participants ran in the target race, the Capitol Hill Classic (CHC) 10K Race. Two of the runners placed in their age group. Four of them finished the 6.2 mile course in under an hour.
Along the way there were twelve Saturday morning training runs of gradually increasing distance from two miles to 10K, at locations as varied as Roosevelt Island in the Potomac River to the Capital Crescent Trail (CCT) in Bethesda. A noted local physical therapist, Robert Gallender, conducted two seminars, on stretching and on core strength. Knowledgeable lecturers provided talks on equipment, safety, and race prep. The Washington Post c
ame the first week and did an article on running featuring the group and published a a picture of the group stretching before their first run. (Right: At Gotta Run the first week. Credit Washington Post.)
Here are the meeting places and the mileages:
Weeks 1-4, Gotta Run in Arlington: (1) 2-3 miles, (2) 2-3 miles, (3) 2.9-3.6 miles, (4) 3-4.1 miles.
Weeks 5-6, Bethesda on the CCT: (5) 4 miles, (6) 4.5 miles.
Weeks 7-8, Fletcher’s Boathouse in Georgetown on the C&O or CCT: (7) 4.4 miles, (8) 5 miles.
Weeks 9-10, Roosevelt Island to DC and back: (9) 5.8 miles, (10) 6 miles.
Weeks 11-12, Stanton Park: 10K race course both weeks.
Intermediate-length evening runs on the Mall were offered on Monday and Tuesday nights, as well as Wednesday evening track workouts in Arlington. The runners and coaches chatted over coffee after a couple of runs. The Program participants had the opportunity to attend a club social hour at Settee Bello in Clarendon. In addition, each participant received a technical Pr
ogram training shirt with the club logo on it.
(Left: At Stanton Park the last week.) Coaching the Program were Katie, Kathleen, Kristin and Peter, with assistance at various times from Ashley, David, Jay and Sasha. The last two weeks of the Program, the group met at Stanton Park, the CHC’s starting and finishing point, and ran the actual race course.
Finally the numerous training runs were done, and the race was to be run. The Program’s honor roll:
Kathleen 49:42 (2nd in her AG)
David 53:13
John 53:39
Mary Alice 57:29 (3rd in her AG)
Marc in the 60 minute range
Arlene
Christina
Joan in the 70 minute range
Meghan
Peter (Ran the 3K course)
These athletes, and a couple of other regular Program participants who didn’t run the target race, are in condition to progress on to the next Program offered by the club, its Ten-Mile Training Program. This year DCRRC is the exclusive training partner for the Army Ten-Miler Race, which will be held on October 4, 2009. Training starts on July 11, 2009. The option of a Saturday or a Sunday early morning long run will be offered this year. Please come prepared to run 3 miles the first day. Persons new to running might want to consider the Program’s Jump Start training, a free four week program starting on June 13th designed to get each committed person ready to go three miles by July 11th. Sign-ups for the Program are being accepted on the DCRRC website.
Along the way there were twelve Saturday morning training runs of gradually increasing distance from two miles to 10K, at locations as varied as Roosevelt Island in the Potomac River to the Capital Crescent Trail (CCT) in Bethesda. A noted local physical therapist, Robert Gallender, conducted two seminars, on stretching and on core strength. Knowledgeable lecturers provided talks on equipment, safety, and race prep. The Washington Post c
ame the first week and did an article on running featuring the group and published a a picture of the group stretching before their first run. (Right: At Gotta Run the first week. Credit Washington Post.)Here are the meeting places and the mileages:
Weeks 1-4, Gotta Run in Arlington: (1) 2-3 miles, (2) 2-3 miles, (3) 2.9-3.6 miles, (4) 3-4.1 miles.
Weeks 5-6, Bethesda on the CCT: (5) 4 miles, (6) 4.5 miles.
Weeks 7-8, Fletcher’s Boathouse in Georgetown on the C&O or CCT: (7) 4.4 miles, (8) 5 miles.
Weeks 9-10, Roosevelt Island to DC and back: (9) 5.8 miles, (10) 6 miles.
Weeks 11-12, Stanton Park: 10K race course both weeks.
Intermediate-length evening runs on the Mall were offered on Monday and Tuesday nights, as well as Wednesday evening track workouts in Arlington. The runners and coaches chatted over coffee after a couple of runs. The Program participants had the opportunity to attend a club social hour at Settee Bello in Clarendon. In addition, each participant received a technical Pr
ogram training shirt with the club logo on it.(Left: At Stanton Park the last week.) Coaching the Program were Katie, Kathleen, Kristin and Peter, with assistance at various times from Ashley, David, Jay and Sasha. The last two weeks of the Program, the group met at Stanton Park, the CHC’s starting and finishing point, and ran the actual race course.
Finally the numerous training runs were done, and the race was to be run. The Program’s honor roll:
Kathleen 49:42 (2nd in her AG)
David 53:13
John 53:39
Mary Alice 57:29 (3rd in her AG)
Marc in the 60 minute range
Arlene
Christina
Joan in the 70 minute range
Meghan
Peter (Ran the 3K course)
These athletes, and a couple of other regular Program participants who didn’t run the target race, are in condition to progress on to the next Program offered by the club, its Ten-Mile Training Program. This year DCRRC is the exclusive training partner for the Army Ten-Miler Race, which will be held on October 4, 2009. Training starts on July 11, 2009. The option of a Saturday or a Sunday early morning long run will be offered this year. Please come prepared to run 3 miles the first day. Persons new to running might want to consider the Program’s Jump Start training, a free four week program starting on June 13th designed to get each committed person ready to go three miles by July 11th. Sign-ups for the Program are being accepted on the DCRRC website.
Tuesday, May 19, 2009
The 2009 Reebok SunTrust National Half-Marathon Training Program
The 2009 Reebok SunTrust National Half-Marathon Training Program, powered by the DC Road Runners Club (DCRRC), was a great success as shown by the fact that at least 37 Program participants finished the SunTrust National Half Marathon race. The Reebok SunTrust National Marathon Training Program, also powered by DCRRC, had a similar successful showing of Program participants who finished the full marathon and did well.
Including the ten volunteer coaches, at least 63 Program participants came to a Saturday morning half marathon Program training run at Gotta Run during the 20-week Program. After rigorous training that stretched back to before Thanksgiving, with Saturday runs ranging from the first 6-mile run to about 14 miles near the end of the Program, these dedicated athletes ran the SunTrust National Half Marathon on Saturday, March 21, 2009, in times that ranged from 1:22:58 to about two and a half hours. (Right: Gathering o
utside of Gotta Run before taking off on a 12-mile training run on January 24th. That's coach Lauren on the left. Kathleen, next to him in the yellow windbreaker, went from Program trainee to coach in the subsequent DCRRC 10K Group Training Program, and took 2nd in her age group in that program's target 10K race.)
Furthermore, one Program participant ran the full marathon, and two participants served as race staff at the event. At least two more participants, nursing ailments, spent the morning cheering on their friends in the race. One participant ran the Virginia Beach Half Marathon, and another participant ran a half marathon in California. Several participants formed 3-runner teams for the relay event in the club’s Greenbelt Marathon or ran in some other club race. One Program participant from last year became a coach in the Program this year and bested her half marathon PR in this year's race by 11:48.
(Left: Ice on the Tidal Basin. There's a stark beauty to running through the District in January.) During the Program, the coaches offered a regular Monday night run on the Mall of 6.5 miles, a regular Tuesday night run along the Georgetown waterfront of 4 miles, and track workouts twice a week, either on Wednesday evening in Arlington or on Thursday morning in the District. Speakers came to lecture the runners before Saturday runs three times, and there were two social events in addition to pre-race dinners in both Arlington and the District. A post race bash at Settee Bello in Clarendon, celebrating the athletes' accomplishments, featured cake and discounted drinks ("let them eat cake").
The Reebok SunTrust National Half-Marathon Training Program thanks its outstanding staff of DCRRC volunteer coaches–Rachel Bonistalli, John Braden, Lauren Bullis, Emily Grossman, Peter Lamberton, Matt Pyle, Bob Selin-Williams, Jeannie Salo, Sasha Sibert and Ellen Wilson. At least seven of these coaches have RRCA coaching certificates, while another is a certif
ied Runner’s Bootcamp Trainer. (Right: It was nice to have a warm place to relax in before and after the training runs. That's Gotta Run owner Andre Williams, center, behind the cash register in the background. Jon, on the far right, broke 1:40 in the half mary. Coach Matt, in the gray shirt, center, threw down a sub-1:23. To the right of him, Rick, is going to coach in DCRRC's exclusive training program for the Army Ten-Miler Race starting on July 11th.)
Invaluable assistance was given to the half marathon Program by full marathon coaches Kenny Ames, Ed Grant, Andrew Kent, Katie Madison, Eric Phillips and Ben Richter. Especial thanks go to Max Lockw
ood at the Georgetown Running Company, Shawn Fenty at Fleet Feet in Adams Morgan, and Andre Williams at Gotta Run in South Arlington for hosting the workouts. (Left: Marathon coaches Katie (center) and Andrew at milepost 15 in the 2009 SunTrust National Marathon.)
Next up will be the club’s ten-miler training program. This year DCRRC is the exclusive training partner for the Army Ten-Miler Race, which will be held on October 4, 2009. Registration for DCRRC's exclusive Army Ten-Miler Training Progrgram is open now, and watch the club website for more details about the start this summer of this training program.
Including the ten volunteer coaches, at least 63 Program participants came to a Saturday morning half marathon Program training run at Gotta Run during the 20-week Program. After rigorous training that stretched back to before Thanksgiving, with Saturday runs ranging from the first 6-mile run to about 14 miles near the end of the Program, these dedicated athletes ran the SunTrust National Half Marathon on Saturday, March 21, 2009, in times that ranged from 1:22:58 to about two and a half hours. (Right: Gathering o
utside of Gotta Run before taking off on a 12-mile training run on January 24th. That's coach Lauren on the left. Kathleen, next to him in the yellow windbreaker, went from Program trainee to coach in the subsequent DCRRC 10K Group Training Program, and took 2nd in her age group in that program's target 10K race.)Furthermore, one Program participant ran the full marathon, and two participants served as race staff at the event. At least two more participants, nursing ailments, spent the morning cheering on their friends in the race. One participant ran the Virginia Beach Half Marathon, and another participant ran a half marathon in California. Several participants formed 3-runner teams for the relay event in the club’s Greenbelt Marathon or ran in some other club race. One Program participant from last year became a coach in the Program this year and bested her half marathon PR in this year's race by 11:48.
(Left: Ice on the Tidal Basin. There's a stark beauty to running through the District in January.) During the Program, the coaches offered a regular Monday night run on the Mall of 6.5 miles, a regular Tuesday night run along the Georgetown waterfront of 4 miles, and track workouts twice a week, either on Wednesday evening in Arlington or on Thursday morning in the District. Speakers came to lecture the runners before Saturday runs three times, and there were two social events in addition to pre-race dinners in both Arlington and the District. A post race bash at Settee Bello in Clarendon, celebrating the athletes' accomplishments, featured cake and discounted drinks ("let them eat cake").The Reebok SunTrust National Half-Marathon Training Program thanks its outstanding staff of DCRRC volunteer coaches–Rachel Bonistalli, John Braden, Lauren Bullis, Emily Grossman, Peter Lamberton, Matt Pyle, Bob Selin-Williams, Jeannie Salo, Sasha Sibert and Ellen Wilson. At least seven of these coaches have RRCA coaching certificates, while another is a certif
ied Runner’s Bootcamp Trainer. (Right: It was nice to have a warm place to relax in before and after the training runs. That's Gotta Run owner Andre Williams, center, behind the cash register in the background. Jon, on the far right, broke 1:40 in the half mary. Coach Matt, in the gray shirt, center, threw down a sub-1:23. To the right of him, Rick, is going to coach in DCRRC's exclusive training program for the Army Ten-Miler Race starting on July 11th.)Invaluable assistance was given to the half marathon Program by full marathon coaches Kenny Ames, Ed Grant, Andrew Kent, Katie Madison, Eric Phillips and Ben Richter. Especial thanks go to Max Lockw
ood at the Georgetown Running Company, Shawn Fenty at Fleet Feet in Adams Morgan, and Andre Williams at Gotta Run in South Arlington for hosting the workouts. (Left: Marathon coaches Katie (center) and Andrew at milepost 15 in the 2009 SunTrust National Marathon.)Next up will be the club’s ten-miler training program. This year DCRRC is the exclusive training partner for the Army Ten-Miler Race, which will be held on October 4, 2009. Registration for DCRRC's exclusive Army Ten-Miler Training Progrgram is open now, and watch the club website for more details about the start this summer of this training program.
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).
Friday, September 12, 2008
Week Nine was a downpour
Week nine of the DCRRC 10M/10K Group Training Program had its Saturday long run (9/6) cancelled due to Tropical Storm Hanna, which dumped torrential rain on the DC area that day and caused flooding. Some brave souls went out that morning and ran anyway in the relative calm just before the full fury of the storm hit. On the local news midday, tracking the effects of the storm, some TV reporters conducted interviews with passing runners, asking them incredulously, Why are you out here? (Right: Coach Bob leads the discussion during drier times at Bluemont.) 
The run was supposed to have been six (10K Group) or nine (10M Group) miles from Roosevelt Island. Some runners made up for the cancellation by running in the Arlington 9/11 Memorial 5K Race at the Pentagon that evening, after the rain had stopped. Coaches Peter and Sasha each finished the race with a time under 25 minutes. On Sunday morning, Coaches Sasha, John and Peter took more than half a dozen Program runners out for 6-10 miles on the hilly Custis Trail, from Roosevelt Island to Bluemont and back. Other Program runners ran similar distances on their own.
On Tuesday evening a dozen Program runners took advantage of the presence of Coaches John, Katie, Matt, Peter and Rachel at the alternative track workout at the Yorktown HS Track and ran between 4-9X600 as they get ready for Army or the Rediscovery 10K next month. On Wednesday evening all Program runners had the opportunity to go to the regularly scheduled club track workout at the W&L HS Track in Arlington.
Subscribe to:
Posts (Atom)