The Race is Next

The race is upon us. All the training, all the miles expended at West Falls Church, Fletcher's Boathouse, Bethesda, Roosevelt Island, Haines Point and Stanton Square, are about to pay off.

On Saturday, 5/10/08 (week 12), we met at Stanton Square and after a Pre-Race Strategy discussion, program t-shirts were handed out. Then we ran last year's course, in about an hour. (The TKG Program T-Shirt was spotted at the Flying Pig Marathon last week.)

This week you should run at least two more times, 2-4 miles each time, at moderate intensity. Don't run on Friday or Saturday.

Here's the new course. Study it before the race. The charge up Capitol Hill now comes a little earlier in the race.

Stay hydrated, put your chip on your shoe the night before, and leave for the race with plenty of time so you'll be on time. Parking is difficult.

The CHC 10K is on Sunday, May 18th at 8:30 am. There is packet pickup, and registration, on race day, although it is recommended that you do these things beforehand. Go to the race website for full information. (Courtney and Coach Bob finishing a 10K run in Stanton Park last week.)

Good luck. Anyone who completed this Program should consider coming out for the 10-Mile Group (TMG) Training Program which starts in July. Come prepared to run 3-4 miles the first meeting. Watch the club's website for further information.

I want to thank coaches Alexandra, Bob, John, Kristin, Linda, Renee and Sasha for making this 10K Group Training Program possible. They were volunteers, there giving back to the sport.

Last Week!

It's here. The last week of training. The payoff, the Capitol Hill Classic 10K, is right around the corner!

Saturday May 10th we'll meet at 9 am at Stanton Square in DC by Union Station. I'll lead a pre-race strategy discussion, covering such things as:

Go out slowly. Perhaps once you circle around RFK, you can assess how you feel and pick up the pace if you feel strong. Don't fight the downhill in the fourth mile and don't be intimidated by the uphill in the fifth mile. Save some energy running in front of the Capitol for the upcoming uphill. Don't keep looking all the way up the hill as you travel up it. Check the horizon, then focus on the roadway 12 feet in front of you and concentrate on keeping moving. Lean slightly forward and use plenty of arm action. Glance up at the horizon only occasionally and only for a moment, to check your progress. Once you achieve the top of the hill, it is a level one-half mile to the finish line. The roadway will bear off to the left in a fork as you approach the final leg of the race. Water will be handed out during the race. Go to the website for packet pickup information. There is race morning packet pickup (and registration). Don't forget to wear your timing chip! Arrive early. Parking is difficult. Consider Metro, Union Station on the Red Line (8 minute walk) or Capitol South on the Blue/Orange Lines or Archives/Navy Memorial on the Yellow/Green Lines (20 minute walk). Study the course map beforehand. Last year's race map is contained in last week's post also.

After the discussion, Program t-shirts will be handed out to all attendees and then we'll go out for a run on the course.

Last week Kristin directed the show and John, Renee and Guest Coach Sasha took everyone out on a run around the CHC course. (Right: Coach Sasha leading runners around RFK (in this case, during the SunTrust National Half-Marathon, in a sub-8 time). Photo credit Matt.)

CHC: Sunday May 18, 2008 at 8:30 am at Stanton Square.