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 came 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 Program 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.

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 Arlington.

(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 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.

The next Saturday morning run for the Program (9/13) will be at Roosevelt Island, of 6 or 10 miles length, and will cover a portion of the actual ATM race course.

Week 5 at Fletchers

Last Tuesday evening's 10M/10K Program Alternate Track Workout at the Yorktown High School track in Arlington was well attended with at least three coaches present (Matt, Katie & Rachel) and at least half a dozen Program members participating in the 8X400 workout. For several, it was their first speed workout in awhile. The workout was enlivened by listening to the marching band work out on the infield and the director put some fire into the bellies of the flag-twirlers.

The Saturday morning run at Fletchers Boathouse was also well-attended, with several guest runners coming along. After listening to a brief talk by Coach Peter on gels and Coach Rachel on nutrition, the 10Kers ran 4 miles on the CCT to the MacArthur Blvd. pedestrian tunnel and back in about 40 minutes or less (for some, a little more) and the 10-Milers ran on the CCT to River Road and back, 7 miles, or on the C&O to Rock Creek and back, a similar distance. It was a nice cool morning, an anomaly in August in DC. A visiting nurse from Florida, a publisher, and a lawyer from a government agency all ran along as guests of the group. Afterwards, a few participants enjoyed a repast of bagels and donuts while spread out on a blanket on the bank of the canal in the shadow of the old historic boathouse.

Sunday (8/10/08) at 5 pm is the club 3-mile cross country race and picnic at the Landon School in MD. Next Saturday morning (8/16) the long run of about 7 miles or 4.4 miles will be at Fletchers Boathouse again, before moving off to Bluemont Park in Arlington for two weeks.

Week 4 of the 2008 dcrrc 10M/10K Training Group

Despite overcast skies and threats of rain, on Saturday 8/2 (Week 4) the 10M/10K Group met in Bethesda at 7:30 am and ran 6 miles (10M Group) or 5K (10K Group) on the Capital Crescent Trail. Afterwards we went out for coffee on Bethesda Avenue and talked a little shop. The second Alternate Track Workout (8X300) the prior Wednesday had evidently been well-attended. Everyone in the Program should be running three times a week, 2-4 miles each time, in addition to the long Saturday run.

For Weeks 5 (8/9) & 6 (8/16) we are meeting at 7:30 am at Fletchers Boathouse west of Georgetown for runs of 6-7 miles (10M Group) and 3-4 miles (10K Group) on the CCT (paved) or the C&O Canal Towpath (dirt). Go here for a full Program schedule (including directions and parking info) or here for a rundown on the week’s events (including upcoming races and the club picnic).

Approaching Week 4 in the 2008 10M/10K Program

Last week the approximately thirty assembled runners from the Program benefited from learning three beneficial stretches from Chris Graf, a premier runner (47:19 at the 2001 Cherry Blossom 10-Miler) and leading proponent of Active Isolated Stretching. He gave a lecture at Gotta Run on injury prevention and counseled individual runners both before and after our Saturday run. The run was 5 miles for the 10M Group, to Lincoln and back, and 2.8 miles for the 10K Group, a run along Ridge Avenue. It wasn't a bad workout for the third week.

(Right: Coach Jeannie leads out a group of athletes near Dangerfield Island in last summer's Program.) On Tuesday evening, July 29th, Rachel & Katie offered the Program's Alternative Track Workout at Yorktown in Arlington. 8X300 was on the schedule.

For Week Four, Saturday August 2, 2008, we are changing time and location! We are meeting at 7:30 a.m. in Bethesda for one week, right by Ourisman Honda at 4800 Bethesda Avenue a couple of blocks west of Wisconsin Avenue, across the street from the Barnes & Noble. There is a public metered parking lot, which is free on Saturdays, right there next to the Capital Crescent Trail. Plans are for the 10M Group to run 5-6 miles and the 10K Group to run 3-4 miles.

You all should be running 2-3 times a week in addition to the Saturday runs, 2-4 miles each time. One run should be a fast-paced run, or a track workout. There will be the Program's Alternative Track Workout at Yorktown on Tuesday evening, in addition to the Bluemont 5K Club Race at 7 p.m. on Tuesday at Bluemont Park in Arlington at the far pavilion past the soccer field. That race (it's free to club members) would be an excellent opportunity for athletes who are handling the Saturday runs well to get in a little racing experience. The club's regularly scheduled Wednesday evening track workouts at Washington & Lee High School in Arlington resume this Wednesday with 4X1600. If you couldn't make it to the W&L Track, you could go to a place (near your house) with a known, measured mile (find a safe 10-block route leaving and returning to your house by driving it first in your car and measuring it) and run it fast. Four times, with a recovery jog of completely around the block between miles.

The Program schedule has been published here. Weekly updates are here. Next week (week 5) we'll be at Fletchers Boathouse for two weeks (August 9th and 16th). The time for Saturday has been changed to 7:30 a.m. until further notice.

See you all in Bethesda. After our run, for anyone who wants to, we'll go get coffee and a bagel at the bagel shop a few doors down from the B&N.

Week Two of the 2008 Summer 10M/10K Program

The Program so far:

In week one, we listened to Club President Ed Grant talk about the many valuable resources offered by the DCRRC. Then we ran 3 miles (10-Mile Group) or 2 miles (10K Group).

In week two, we listened to premier runner and running store owner Andre Williams of Gotta Run discuss shoes and equipment and touch on hydration (bring a half-liter bottle of water with you when you run in the hot humid summer!) and then we ran 4 miles (10-Mile Group) or 2 1/2 miles (10K Group). (Left: Club President Ed Grant (in red with white cap) prepares to address the athletes in Week 1.)

In week three, on July 26 we’ll meet for the last time at Gotta Run (until the end of the Program, when we'll return there the last two weeks) and assemble for the last time at 8 am. Premier runner Chris Graf, who ran a 47:19 Cherry Blossom 10-Miler in 2001, will give a talk on active local stretching/injury prevention, and then we’ll run up to five miles (10-Mile Group) or up to 2.8 miles (10K Group).

After that, in week four we’ll change location and time. (Right: Gotta Run owner Andre Williams (in white tank top) addresses the athletes in Week 2.)

Meanwhile, Alternative Track Workouts!

They start Tuesday night, July 22, at at Yorktown High School in Arlington at 7:15 pm. After a warmup, the first workout consists of 8X200 at 10K race pace, with a 200M recovery jog. I hope many Program members take advantage of this great resource created by volunteer coaches Rachel, Lauren and Katie, in conjunction with club track workout director and Club President Ed Grant.

(Left: Ashley and Peter at the club's Wednesday night track workout.) Anyone is also welcome to the club’s regularly scheduled Wednesday night Track Workouts, once they resume in August. Jennifer and Ashley did the club’s Wednesday night track workout last week at Washington & Lee High School in Arlington, doing 8X400 at an even 2:00 for each lap (an 8:03 pace), except the last one which was run in 1:35 (a 6:22 pace). The recovery jog was 200M between each lap and there was a water break midway through.

There is no Wednesday night Track Workout this week or next due to club races. The club’s one-mile and 3K championship races are being held next Wednesday, July 30, at 6:30 pm at Wakefield High School in Arlington. Everyone is welcome to participate, there are many heats in order to accommodate everyone. After that, the Club’s Wednesday night track workout will resume on August 6 with 4X1600.

Everyone in the training Program is running really well as we work to get ready for Army, the Lower Potomac River Inaugural 10-Miler, the Rediscovery 10K, or just to get into shape. There are still slots available in both the 10-Mile and the 10K Programs. Tell your friends. See you Saturday at 8 am at Gotta Run!

Week One of the 2008 dcrrc 10M/10K Program

Twenty-five runners showed up last Saturday, 7/12/08, at 8 am at the Gotta Run running store in South Arlington for the start of the 10-Mile/10K Group Training Program which runs 12 weeks (14 weeks for the 10K Program. The goal races are Army on 10/5/08 and the Rediscovery 10K on 10/19/08 on Haines Point.

Since Army is already sold out, an excellent substitute would be the inaugural Lower Potomac River 10-Miler on 10/12/08 in Piney Point, MD. I ran a marathon, and a marathon relay there. It's going to be flat, fast and scenic. (The Program volunteer coaches are all experienced runners. Here Coach John and Coach Matt relax before the SunTrust National Half-Marathon in March.)

The assembled runners heard Club President Ed Grant speak about the valuable (and mostly free) resources offered by DCRRC, the oldest running club in the region. Then it was into the streets for a two-mile (10K group) or a three-mile (10-Mile group) run.

The Club's Track Workout on Wednesday night was attended by two Program members, Ashley and Jennifer. The workout consisted of 8X400. If you don't know what that means, well, you're just going to have to come to the next Track Workout, on August 6, 2008 (there's a 2-week summer hiatus, starting next week, due to club races).

(Coach Sasha running the anchor leg for her relay team at the Washington's Birthday Marathon in February.) There's still time to sign up for the Program. The next two meetings will be on the next two Saturdays at 8 am at Gotta Run in Arlington. After listening to an informative talk on hydration and equipment, we might run 2.5 miles (10K group) using this route, http://www.gmap-pedometer.com/?r=2088044, or maybe 4 miles (10-Mile group) using this route, http://www.gmap-pedometer.com/?r=2088057 . Check with your small-group coach.

After two more weeks, the Program goes on the road in the metro area, starting with Bethesda the fourth week at a new, earlier time. Check the dcrrc website for further details.

2008 DCRRC 10-Mile Group Training Program, and associated 10K Program

The 10-Mile Group ("TMG") Training Program:

The DC Road Runners Club (dcrrc) has developed its 10-Mile Group ("TMG") Training Program specifically with the Army 10-Miler (ATM) as its target race. This is a 12-week group training program, costing $40, which is scheduled to start on July 12, 2008. It meets each Saturday morning for a group run at different locations around the DC-metro area. The location usually changes every two weeks. The Program is planning to meet for the first three weeks at Gotta Run Running Store in South Arlington on Pentagon row at 8 am.

The Program will take registrations and payment at that location prior to the Saturday long run during those first three weeks. After that the Program will switch meeting time to 7:30 am on Saturdays, and meeting locations, to places TBA.

The Saturday runs get increasingly longer until they are in the 10-12 mile range by the end of the TMG Program. You should be able to run 3 miles or longer at the onset of the TMG Program to consider taking the TMG Program, and get your doctor’s approval before you embark upon strenuous physical activity.

There will be different paced running groups. Each runner is offered the opportunity to do an organized track workout on his or her own each Wednesday evening during the Program. (Right: Two runners in last year's 10-Mile Training Program jog around the Tidal Basin. This picture was featured in the national magazine Cooking Light on its feature ranking DC as the third best city in which to to live and eat. Photo credit Douglas Merriam.)

Each runner will be assigned a volunteer group leader, and should run on his or her own two to three other times each week, three to six miles each time.

The cost of the Program does NOT include the cost of the ATM registration. Race entry does NOT come with the Program, each runner should sign up for the race on his or her own, although running in the race is not required to take the Program. The runner must be a dcrrc member to take the Program, however.

The ATM race is already sold out. There are plenty of other races in the fall that the Program should enable a runner to enter, such as the Baltimore Marathon weekend Half-Marathon the week following the ATM, and other local races. A viable option for those closed out of Army is the Lower Potomac River 10-Miler in Piney Point, MD on October 12, 2008 at 7:45 am.

Keep watching the dcrrc website for further information on the TMG Program. You may sign up for club membership by going to the website and downloading a club application form and sending it in to the club, prior to coming to the first or second week of the Program and registering for the TMG Program.

The 10K Group ("TKG") Training Program:

(Left: A group of runners cross over the Potomac during the club's springtime 10K Training Program.) The Program will also accommodate participants who wish to run in the Rediscovery 10K Race on Sunday, October 19, 2008 at 8 am on Haines Point in DC, starting and ending at West Potomac Park in the District.

This 10K component will also cost $40 and will meet at the same places and times as the TMG Program. It starts on Saturday, 7/12/08 at 8 am at Gotta Run Running Shop and runs for 14 weeks. It will meet for training runs two additional weeks, on Saturday 10/4/08 and Saturday, 10/11/08, at places TBA. Participants wishing to participate in the TKG Program and run in the 10K race should be prepared to run/walk 1.5 miles the first week. The TKG does not have a walking pace group. The TKG Program will be run very similar to the TMG Program, described above, only with a lesser mileage amount each week.

The cost of the Program does NOT include the cost of the Rediscovery 10K Race registration. Race entry does NOT come with the Program, each runner should sign up for the race on his or her own, although running in the race is not required to take the Program. The runner must be a dcrrc member to take the Program, however.

Further directions and information will be provided via the Forum chat room on the dcrrc website. To get a feel for how the Program has been operated in the past, peruse its blog right here.

The 2008 Capitol Hill Classic 10K was won...

...by no one in the 2008 DCRRC 10K Group Training Program. But the Program was a success by any standards.

Way back in cold, windy February, thirty-one athletes and five volunteer coaches gathered atop the West Falls Church Metro Parking Garage to sign up for twelve weeks of training leading up to the target race, the venerable Capitol Hill Classic 10K with its re-designed race course. Following two weeks of running on the W&OD Trail and, for some, up the six ramps of the parking structure after the runs, the meeting location was changed to Fletcher’s Boathouse where the C&O Canal Towpath awaited. Bethesda and the Capital Crescent Trail, and Roosevelt Island and the Mount Vernon Trail, were next. Then it was back to the District where Haines Point and the the Mall, and Stanton Square and the CHC race course, were the venues.

Along the way a Sunday hill workout was held. Track workouts were offered every Wednesday evening. Nationally-known runner and Washington Post columnist Jim Hage, a back-to-back MCM and two-time Army winner, gave a talk on racing to the Program members. Program members received weekly email containing training tips, and had the opportunity to discuss strategy with their coaches over post-run coffee.

Over the weeks, the group boiled down to a small band of determined runners who achieved a runner/coach ratio of about two-to-one. They were joined by three runners and another coach from the Reebok SunTrust National Half-Marathon Training Program, powered by the DC Road Runners, after that program’s target race was run at the end of March.

On May 18th, nine runners from the Program put their hard work and dedication to the test by running the CHC 10K. Finishing times ranged from 47 to 75 minutes, with three times being under an hour. Six of the finishing times met the SunTrust Marathon and Half-Marathon qualifying standard for next year. Mary Alice was the fastest non-coach runner, taking second in her age group.

A Program participant also ran in the CHC’s associated 3K race, winning an age group award. Yet another Program participant, who was unable to compete in the target race, took a Saturday off from the Program to break two hours in the SunTrust National Half-Marathon.

At least two alumni from the 2006 Program raced the CHC 10K and broke 50 minutes. (Right: After the 10K race. From left to right, Sasha, H a fast Program graduate, Peter wearing the Program's technical shirt, and J another fast Program graduate.)

A big thanks goes to volunteer coaches Kristin Blanchat (the Club's Volunteer of the Year in 2006), John Braden (who ran a sub-two hour SunTrust National Half-Marathon), Renee Clement (a Program graduate), Linda Haines (a 10-Mile Group Training Program volunteer coach last year) , Bob Selin-Williams (the Club's Most-Improved Male Runner in 2007), Sasha Sibert (also a Reebok SunTrust National Half-Marathon Training Program volunteer coach) and Alexandra Tagle (a Program graduate). Yay for volunteers!

The following Program participants finished the CHC 10K, listed alphabetically by last name: Mary Alice, Peter, Krista, Sasha, Courtney, Ginny, Marisa, Ellen and Patricia.

Everyone who finished the program is more than ready to tackle training for the Army10-Miler in October. The twelve-week 10-Mile Group Training Program for Army, along with the conjointly-run fourteen-week 10K Group Training Program for the Rediscovery 10K held on Haines Point two weeks after Army, starts on Saturday, July 12, 2008 at 8 am. The Programs, costing $40 each (you must be a dcrrc member to enroll), will meet at the Gotta Run running store in South Arlington on Pentagon Row for the first three weeks, where sign-up will take place. After that, beginning in August, the starting time and meeting location will change.

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.

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.

A Look Back at Week Six (4/7)

It was a brisk and beautiful morning, with a light dusting of April snow. Here's a few photo finishes (before my batteries died; click to enlarge):

(Mary Alice bringing it on home!))


(Looking good!)

(Run like someone is chasing you.)

(Run like you stole something!))

(Running so fast, they're but a blur in the distance.)

(Trust me, they were colder than you were.)

(Oops, how did that get in here? Number One Daughter is going to be Very Grouchy.)