Week 6: The TMG will meet at 7:30 am at the same location for week six (August 18), Fletcher's Boathouse in DC along the Potomac River just west of Georgetown. You can only access the narrow entrance to the parking lot while driving WB (or NB, in other words, AWAY from Georgetown) on Canal Road.
Parking: As you drive into the Fetcher's Boathouse location, you can either park on the north side (the DC side) of the C&O Canal or, if that lot looks full, keep driving straight down the entrance way without first turning into the near lot and the entrance way will turn left and go through a narrow tunnel under the canal and you will emerge on the south side (the side closest to Virginia) of the canal in the large, overflow parking lot where the boat rentals are.
Meeting Point: Just like last week, we'll meet on the trail at 7:30 sharp to start running where the two paths, the C&O Canal Towpath (the dirt trail) and the Capital Crescent Trail (CCT, the paved trail) are side-by-side. It's a little over two miles to Georgetown from there on either trail, and a little under five miles to Bethesda from there on the CCT. Both trails have mile markers.
Last Week: Everyone did great! About 40 athletes showed up to run between six and eight miles in weather as fine as you' re going to get in August in the District--cool, slightly breezy and not sticky. Matt took his charges off towards Bethesda on an eight mile run on the CCT. I took the intermediate group on a seven mile run from the meeting point to the Key Bridge, back past the meeting point to and over the Chain Bridge on the C&O and back. Jeanne took another group on a similar run as ours only without crossing the Chain Bridge on a short trip into Virginia, achieving six to six and a half miles. Everybody's journey took from just over an hour to about eighty five minutes.
Next Week: Your coaches should e-mail you with recommendations during the week. The intermediate (Linda's) group will go eight miles on week six. We'll go on the C&O Canal from Fletcher's through Georgetown along the waterfront to Rock Creek Park, along the Potomac keeping it to your right to the Lincoln Memorial where we'll cross the Memorial Bridge using the north sidewalk and then cut down to the Mount Vernon Trail by taking a sharp right down the hill just past he bridge. The Memorial Bridge, and a little part of where we'll run in Rock Creek Park, will be on the Army 10-Miler route in October. From there we'll run to the Key Bridge, cross it on the south sidewalk, take a sharp right off the bridge to cut down to the C&O Canal Towpath (there's a footbridge over the canal down there) then run back to Fletcher's keeping the Potomac on your left. This will be 7.9 miles, you can run 500 feet past the meeting point if you want to run a full eight miles. Look here for next Saturday's route for the intermediate group.
In the meantime, run two to three times on your own, 3 to 5 miles each time. Try to go to the track workout the club puts on at W&L HS in Arlington every Wednesday evening for one of those runs. This is a terrific speed workout and very good for conditioning. I went last week and although the heat index stood at 99 degrees at 7 pm, I managed to run eight 400 meter turns around the track at about 1:37 each (at least a couple of the laps were much slower). Bring water.
The second half of the Program: We'll meet at Bluemont Park in Arlington off Wilson's Boulevard past Ballston but before Seven Corners for weeks seven and eight. A schedule of all twelve weeks of the TMG Program can be found here.
Sunday, August 12, 2007
Monday, August 6, 2007
New Location for Week 5
Next Up: The TMG will meet at 7:30 am at a new location for week five (August 11), Fletcher's Boathouse in DC just west of Georgetown along the Potomac River. You can only access the narrow entrance to the parking lot while driving WB (or NB, in other words, AWAY from Georgetown) on Canal Road.
Parking: As you drive in, you can either park on the north side (the DC side) of the C&O Canal or, if that lot looks full, keep driving straight down the entrance way without turning into the near lot and the entrance way will turn left and go through a narrow tunnel under the canal and deliver you to the south side (the side closest to Virginia) of the canal in the large, overflow parking lot where the boat rentals are.
Meeting Point: We'll meet on the trail at 7:30 sharp to start running. From the north lot, just walk over the bridge over the canal to where the two paths, the C&O Canal Towpath (the dirt trail) and the Capital Crescent Trail (the paved trail) are side-by-side. From the south lot, go up the stairs by the boathouse to the same location. It's about two miles to Georgetown from there on either trail, and about five miles to Bethesda from there on the CCT. (Below: Coach K and another athlete on the CCT on a snowy day in April during the 10K Training Program.)
We'll meet at Fetcher's Boathouse for Week Six (August 18) as well, before moving locations to Bluemont Park in Arlington for weeks seven and eight. A schedule of all twelve weeks of the TMG Program can be found here.
Last Week: Week Four (Aug. 4) we met at 7:30 am at MP 12 on the Mt. Vernon Trail at the Washington Sailing Marina on a warm and humid day. Matt sent his group out NB on the trail and, led by Scott, they went eight fast miles out and back. Linda and Kristin took their group out six miles NB on the trail at a good clip. Jeannie had her group stretch as usual, then she and Jeanne took their charges out five miles on an out-and-back NB on the trail to the airport. They passed the first mile in an even 12 minutes.
Hydrate: With the heat of the summer now upon us, we will get underway on the actual run each week at 7:30 am on the dot. If you're late, you'll just have to catch up! Bring a water bottle on each run; either learn how to carry a half-liter bottle (16.9 oz, about a pound) in your hand or get a water-carrying belt (fuel belt). Google fuel belt to locate such equipment on-line or go to Pacers or another local running store (Gotta Run in Pentagon Row also has dcrrc merchandise for sale). But don't over-hydrate. Become aware of the dangers of hyponatremia, sometimes known as water intoxication, which can be fatal.
Kudos: Mary Flynn of Linda's group, brand new to the program, ran in Thursday's Bluemont 5K, a club race held at 7 pm, free for dcrrc members. She ran a blazing 26:02 (8:22) in the heat and finished in the top half of all women. Congratulations. All of you should be contemplating a 5K or 10K race you can do for the experience before the ATM. May I suggest this 5K race at 6 pm on Saturday, September 8th. They give out beer afterwards.
Remember, this week, through Sunday August 12, is sales-tax holiday in DC for shoe purchases under $100, and you get at least a 10% discount at most running stores by mentioning that you're a dcrrc member. Go here for shoes in the District. This store is the first Fleet Feet on the East Coast and it is legendary in the local running community. It conducts weekly 5-mile runs every Sunday morning at 9 o'clock, among other things. The District's mayor's parents own and operate the store. I bought my first pair of running shoes there when I started running in 2000. I STILL use the same model shoe (in its seventh edition) they fitted me for then. (Above: Me and Hizzoner in Anacostia Park in May. The Mayor is fast and durable! He ran the Cherry Blossom 10-Mile in April in 1:08:47 (6:53), a week after running 4:08 at the National Marathon!)
One Third Done? The program is now one-third over. How are we feeling out there? You all should be running two or three other times a week, three to four miles each time. You should introduce something new to your week if you're already running at least two mid-week runs: a fast mile or two thrown into one of those mid-week runs. This is a version of a tempo run, a mile or two miles back-to-back or two different miles run at about a 10K race pace, preceded and followed by a slower jogging mile again.
Fartleks? Or introduce fartleks into your runs, which is a random sprint thrown into a run at some unspecified point. Say you're jogging at your usual pace and you think, The next car that passes me, I'll sprint until the next car after that passes me. Then you slow down to your normal pace again to recover. Repeat sometime later. Or you come over a hill and say, When I get to that telephone pole, I'll sprint to the next one. Half a mile later, repeat. The Scandinavians invented this game and fartlek is a Swedish term meaning speed play.
Do Track Workouts and PR: Fartleks are a substitute for speed workouts on a track, which will make you better. Take advantage of the club's Wednesday night track workouts at 7:15 pm at the Washington & Lee High School Track in Arlington (Metro accessible from Ballston on the Orange Line, walk 4 or 5 blocks due north to Washington Boulevard) to get better and nail a ten-miler. Before last year, my PR in a 10-Miler was 1:21:33 at Cherry Blossom in 2004. I credit my track workouts in 2006 with enabling me to reduce my PR to 1:14:34 at Army last year.
Sunday, July 29, 2007
Week Four will meet at 7:30 am at Daingerfield Island
Week Four (Aug. 4) will meet on Saturday morning at 7:30 am at Daingerfield Island (Washington Sailing Marina) at MP 12 on the Mt. Vernon Trail just off the GW Parkway south of Ronald Reagan Airport. You can access the parking entrance from either direction. Park over to the left (north) in the paved lot near the comfort station. (After this coming week, we'll move our meeting place to a different location, Fletcher's Boathouse in DC, for weeks 5 & 6).
The trail was really crowded with Team-In-Training runners doing seventeen miles getting ready for the MCM, Capitol Hill Runners doing fourteen miles, the Galloway group practicing walking six abreast, and sundry bicyclists and individual runners.
It was also the first really warm day. With the heat of the summer now upon us, we will try to get underway on the actual run each week at 7:30 am sharp. If you're late, you'll just have to catch up! Bring a water bottle too; either learn how to carry a half-liter bottle (16.9 oz) in your hand (fluid weighs a pound a pint) or get a water-carrying belt (fuel belt). Google fuel belt or go to Pacers or another running store.
Remember, this Friday-Sat.-Sunday is sales-tax holiday in Virginia for shoe purchases under $100, and you get at least a 10% discount at most running stores by mentioning that you're a dcrrc member.
The program is now one-quarter over. How are we feeling? You all should be running two (or three) other times a week, two to three miles each time. You could introduce something new to your week if you're already running twice mid-week: a fast mile or two thrown into one of those mid-week runs. This is a version of a tempo run, a mile or two back-to-back or two different miles run at a 10K race pace, preceded and followed by a slower jogging mile again.
Want to map out a route of any distance from the curb in front of your house? Go here, http://www.gmap-pedometer.com/ then click on "Hybrid" at the top, enter Washington DC (or Bethesda of Falls Church or wherever you live) and 15 for the magnitude (zoom), and hit Go. Once the satellite image comes up, with a street grid superimposed on it, grab and drag the map any direction until you find your very building. (Click on even greater magnification to make sure.) Maybe you'll see your car on the curb. Or your WaPo in the driveway. Then hit "Record" and start plotting out a run down your street and around your neighborhood, an out-and-back of any distance you want, by pointing the cursor in a straight line down the street (or path) a ways and clicking. The route will be delineated in red, with mile markers, and you can even save and email the eventual route and count calories along the way. Most importantly, it tells you distance traveled.
Week three was a little confused as people were uncertain where exactly to meet. But everyone eventually got hooked up and Matt took the advanced group on a long run south of Alexandria, over seven miles. Linda took her intermediate group on a yo-yo course up to Gravelly Point and then back south past the Marina towards Alexandria. They went from four to five miles. Jeannie took her group somewhere for four miles. A few runners added some distance onto their runs on their own, up to six miles. (Who needs headphones when you could listen to this? Linda's group saw and heard jets taking off from National directly overhead.)
The trail was really crowded with Team-In-Training runners doing seventeen miles getting ready for the MCM, Capitol Hill Runners doing fourteen miles, the Galloway group practicing walking six abreast, and sundry bicyclists and individual runners.
It was also the first really warm day. With the heat of the summer now upon us, we will try to get underway on the actual run each week at 7:30 am sharp. If you're late, you'll just have to catch up! Bring a water bottle too; either learn how to carry a half-liter bottle (16.9 oz) in your hand (fluid weighs a pound a pint) or get a water-carrying belt (fuel belt). Google fuel belt or go to Pacers or another running store.
Remember, this Friday-Sat.-Sunday is sales-tax holiday in Virginia for shoe purchases under $100, and you get at least a 10% discount at most running stores by mentioning that you're a dcrrc member.
The program is now one-quarter over. How are we feeling? You all should be running two (or three) other times a week, two to three miles each time. You could introduce something new to your week if you're already running twice mid-week: a fast mile or two thrown into one of those mid-week runs. This is a version of a tempo run, a mile or two back-to-back or two different miles run at a 10K race pace, preceded and followed by a slower jogging mile again.
Want to map out a route of any distance from the curb in front of your house? Go here, http://www.gmap-pedometer.com/ then click on "Hybrid" at the top, enter Washington DC (or Bethesda of Falls Church or wherever you live) and 15 for the magnitude (zoom), and hit Go. Once the satellite image comes up, with a street grid superimposed on it, grab and drag the map any direction until you find your very building. (Click on even greater magnification to make sure.) Maybe you'll see your car on the curb. Or your WaPo in the driveway. Then hit "Record" and start plotting out a run down your street and around your neighborhood, an out-and-back of any distance you want, by pointing the cursor in a straight line down the street (or path) a ways and clicking. The route will be delineated in red, with mile markers, and you can even save and email the eventual route and count calories along the way. Most importantly, it tells you distance traveled.
Monday, July 23, 2007
New Time and Meeting Place for Week Three
The Ten-Mile Group ("TMG") Training Program will meet at a new time on Saturday, July 28, 2007 for Week Three. WE MEET AT 7:30 am FROM NOW ON.
The TMG will meet at a new location for week three, Daingerfield Island in Virginia, just east of the George Washington Parkway south of Ronald Reagan Airport and north of Alexandria. Some people call it the Washington Sailing Marina. You can access the parking lots from either direction on the GW Parkway. As you drive in, try to park in the paved lot to the left over by the restaurant. There is a comfort station over there. Overflow parking is the unpaved lot to the right as you drive in. The location is at MP 12 of the Mount Vernon Trail.
Week Two was a great success. 47 athletes have signed up for the program, with room for more. If you'd like to join us for the first time in week three or week four (also at Daingerfield Island at 7:30 am) just come 10 minutes early to fill out a program application and bring a check for $35. You must be a dcrrc member to take the program, a club membership application is on the club's website http://www.dcroadrunners.org/ Just download the club membership form and mail it in with $20 for annual dues, you will get a discount at most running stores in the area if you mention you are a dcrrc member.
Club President Ed Grant bicycled to our location point at the Lincoln Memorial from Arlington and ran with us. Matt took his group of speedy runners for about seven miles over the bridges to Virginia and through Georgetown. (Below. This is what the Mall looked like when the 10K Group met at the Lincoln Memorial in March.)
Linda and Kristin took their intermediate group down to the Tidal Basin, circled it and came back, about three and a half miles. Check out the route here.
Jeannie was away but left Jeanne and Deryle in charge of her group and they brooked no interference from the program director and followed Jeannie's plan to run three miles on the Mall to the Carousel and back. 
Run well!
Thursday, July 19, 2007
Week Two will meet at Lincoln at 8 am.
Week Two of the DCRRC 10-Mile Group Training Program ("TMG") is almost here!
Saturday 7/21/07 at 8 am we'll meet on the steps of the Lincoln Memorial, just like last week. Come a few minutes early to join the program, cost $35. You must be a member of the DC Road Runners Club (annual fee $20). The time and location will change after this week's meeting. Check the Twelve-Week schedule in a prior posing on this blog.
(Find Waldo! I see Lisa, Linda, Kristin, Jeanne and others. Who do you see?)
Last week 40 runners and six coaches ran on the National Mall. Matt took his group out around Haines Point for a six-mile run. Linda and Kristin took their group out to the Smithsonian Castle and back, a three-mile run. Jeannie and Jeanne and Peter took their group out at a slightly slower pace three miles, to the Carousel and back.
We hope you can join us!
Saturday 7/21/07 at 8 am we'll meet on the steps of the Lincoln Memorial, just like last week. Come a few minutes early to join the program, cost $35. You must be a member of the DC Road Runners Club (annual fee $20). The time and location will change after this week's meeting. Check the Twelve-Week schedule in a prior posing on this blog.
(Find Waldo! I see Lisa, Linda, Kristin, Jeanne and others. Who do you see?)
Last week 40 runners and six coaches ran on the National Mall. Matt took his group out around Haines Point for a six-mile run. Linda and Kristin took their group out to the Smithsonian Castle and back, a three-mile run. Jeannie and Jeanne and Peter took their group out at a slightly slower pace three miles, to the Carousel and back.
We hope you can join us!
Saturday, July 14, 2007
Ten Mile Group Takes Off!
Perfect weather for day one of the Ten Mile Group!
Before you can run, grasshoppers, you must write.
A rapt audience. What's everybody looking at?
Ah, it's the Washington Monument!
Coach Jeannie's group gathers after the first three-mile run.
Run well!
Before you can run, grasshoppers, you must write.
A rapt audience. What's everybody looking at?
Ah, it's the Washington Monument!
Coach Jeannie's group gathers after the first three-mile run.Run well!
Monday, July 9, 2007
10-Mile Group Training Program Starting Up
The 2007 10-Mile Group ("TMG") dcrrc Training Program is about to start!
Here's the Schedule.
Week # Date Time Location
1. 7/14 8 am Lincoln Memorial, steps facing the Washington Monument
2. 7/21 8 am Lincoln Memorial
3. 7/28 7:30 Daingerfield Island, VA, Mt. Vernon Trail between RR Airport and Alexandria
4 8/4 7:30 Daingerfield Island, VA
5. 8/11 7:30 Fletcher’s Boathouse, DC
6. 8/18 7:30 Fletcher’s Boathouse, DC
7. 8/25 7:30 Bluemont Park, Arlington
8. 9/1 7:30 Bluemont Park, Arlington
9. 9/8 7:30 Gravelley Point, VA, Mt. Vernon Trail north of RR Airport
10. 9/15 7:30 Gravelley Point, VA, Mt. Vernon Trail north of RR Airport
11. 9/22 7:30 Haines Point, DC
12. 9/29 7:30 Haines Point, DC
Sunday 10/7/07 at 8 am is the Army 10-Miler ("ATM") starting and ending at the Pentagon.
The details.
The DC Road Runners Club 10-Mile Training Program will start on Saturday, July 14, 2007 at 8 am on the steps of the Lincoln Memorial that face the Washington Monument. It will meet at the Lincoln Memorial for the first two weeks at 8 a.m., and then meet at varying locations around the greater DC area at 7:30 a.m. after that (due to the heat and humidity). (See schedule above.)
Information will be relayed to participants via the Forum Link on the club's website and here on the program's blog. A condition of participating in the program is that you agree that any picture of you participating in the program can be posted on the blog.
The program costs $35 for a twelve-week training program which meets every Saturday morning. Come early the first or second week to sign up for the program. You must be a member of DCRRC to participate.
Look over the DC Road Runners website to determine the benefits of the club. Club membership is $20. You can join the club at this link:. http://www.dcroadrunners.org/membership_applicationNEW.pdf Bring payment of $35 for the 10-Mile Training Program, made out to DCRRC, to your first meeting.
The Goal Race for this training program is the Army 10-Miler (“ATM”) on Sunday, October 8, 2007 starting at the Pentagon. The Program fee does NOT include registration for the ATM and the race is already sold out! But there are other races you can look at, including the Annapolis 10-Miler at 7:45 am on August 26th or the Parks Half Marathon on Sunday, September 16th in Rockville or the Baltimore Marathon Weekend Half Marathon a week after Army on 10/13 (if you apply yourself diligently, complete the program and aren't injured, you should be able to do a half at its completion). There are plenty of other races in the fall that this training program will get you ready for, if you train conscientiously, from 5Ks all the way up to Half-Marathons or longer races.
You should already be able to run three or four miles if you intend to take this program. There will be a slow pace or run/walk group. Saturday mornings will be devoted to running with a pace-appropriate group a distance of three or four miles in the beginning to ten to twelve miles by the end of the program in order to build up a mileage base for running a ten-mile race. These group long runs should be combined with two or three shorter runs per week which will be the responsibility of each runner to do on his or her own. Volunteer coaches will attend to each group and be available to offer advice.
For meeting at the Lincoln Memorial, there is street parking available along Constitution Avenue or Ohio Drive or take Metro to Rosslyn or Smithsonian or Foggy Bottom or Federal Triangle or Arlington Cemetery and make the 20-25 minute walk to the Lincoln Memorial from one of those stops. http://www.wmata.com/
Wear appropriate running clothes for hot-weather. Apply sun screen, bring water on your run, and wear a hat and sunshades. Avoid wearing cotton garments (100% polyester garments work fine). Liquids after the run will be provided. Wear good running shoes that are not worn out. Go to any of the many fine running stores in the region to get fitted for proper shoes. Stay hydrated. Consult with your doctor before undertaking any new physical routine.
If you would like to be a volunteer coach, please call Peter Lamberton at (work) 202-326-3274 or (cell) 202-297-4874 or email him at plamberton@ftc.gov or plamberton@yahoo.com. Be sure to put in the subject line that it is about the 10 Mile Group Training Program (“TMG”).
Here is a link for a handy mapping site where you can figure out routes , find out how long the distance is, and even save it and email it.
Tentative Groups:
Walkers/Runners
10-12 minute pace and above
Intermediate pace.
Fast pace.
Peter Lamberton w. 202-326-3274
cell 202-297-4874
Here's the Schedule.
Week # Date Time Location
1. 7/14 8 am Lincoln Memorial, steps facing the Washington Monument
2. 7/21 8 am Lincoln Memorial
3. 7/28 7:30 Daingerfield Island, VA, Mt. Vernon Trail between RR Airport and Alexandria
4 8/4 7:30 Daingerfield Island, VA
5. 8/11 7:30 Fletcher’s Boathouse, DC
6. 8/18 7:30 Fletcher’s Boathouse, DC
7. 8/25 7:30 Bluemont Park, Arlington
8. 9/1 7:30 Bluemont Park, Arlington
9. 9/8 7:30 Gravelley Point, VA, Mt. Vernon Trail north of RR Airport
10. 9/15 7:30 Gravelley Point, VA, Mt. Vernon Trail north of RR Airport
11. 9/22 7:30 Haines Point, DC
12. 9/29 7:30 Haines Point, DC
Sunday 10/7/07 at 8 am is the Army 10-Miler ("ATM") starting and ending at the Pentagon.
The details.
The DC Road Runners Club 10-Mile Training Program will start on Saturday, July 14, 2007 at 8 am on the steps of the Lincoln Memorial that face the Washington Monument. It will meet at the Lincoln Memorial for the first two weeks at 8 a.m., and then meet at varying locations around the greater DC area at 7:30 a.m. after that (due to the heat and humidity). (See schedule above.)
Information will be relayed to participants via the Forum Link on the club's website and here on the program's blog. A condition of participating in the program is that you agree that any picture of you participating in the program can be posted on the blog.
The program costs $35 for a twelve-week training program which meets every Saturday morning. Come early the first or second week to sign up for the program. You must be a member of DCRRC to participate.
Look over the DC Road Runners website to determine the benefits of the club. Club membership is $20. You can join the club at this link:. http://www.dcroadrunners.org/membership_applicationNEW.pdf Bring payment of $35 for the 10-Mile Training Program, made out to DCRRC, to your first meeting.
The Goal Race for this training program is the Army 10-Miler (“ATM”) on Sunday, October 8, 2007 starting at the Pentagon. The Program fee does NOT include registration for the ATM and the race is already sold out! But there are other races you can look at, including the Annapolis 10-Miler at 7:45 am on August 26th or the Parks Half Marathon on Sunday, September 16th in Rockville or the Baltimore Marathon Weekend Half Marathon a week after Army on 10/13 (if you apply yourself diligently, complete the program and aren't injured, you should be able to do a half at its completion). There are plenty of other races in the fall that this training program will get you ready for, if you train conscientiously, from 5Ks all the way up to Half-Marathons or longer races.
You should already be able to run three or four miles if you intend to take this program. There will be a slow pace or run/walk group. Saturday mornings will be devoted to running with a pace-appropriate group a distance of three or four miles in the beginning to ten to twelve miles by the end of the program in order to build up a mileage base for running a ten-mile race. These group long runs should be combined with two or three shorter runs per week which will be the responsibility of each runner to do on his or her own. Volunteer coaches will attend to each group and be available to offer advice.
For meeting at the Lincoln Memorial, there is street parking available along Constitution Avenue or Ohio Drive or take Metro to Rosslyn or Smithsonian or Foggy Bottom or Federal Triangle or Arlington Cemetery and make the 20-25 minute walk to the Lincoln Memorial from one of those stops. http://www.wmata.com/
Wear appropriate running clothes for hot-weather. Apply sun screen, bring water on your run, and wear a hat and sunshades. Avoid wearing cotton garments (100% polyester garments work fine). Liquids after the run will be provided. Wear good running shoes that are not worn out. Go to any of the many fine running stores in the region to get fitted for proper shoes. Stay hydrated. Consult with your doctor before undertaking any new physical routine.
If you would like to be a volunteer coach, please call Peter Lamberton at (work) 202-326-3274 or (cell) 202-297-4874 or email him at plamberton@ftc.gov or plamberton@yahoo.com. Be sure to put in the subject line that it is about the 10 Mile Group Training Program (“TMG”).
Here is a link for a handy mapping site where you can figure out routes , find out how long the distance is, and even save it and email it.
Tentative Groups:
Walkers/Runners
10-12 minute pace and above
Intermediate pace.
Fast pace.
Peter Lamberton w. 202-326-3274
cell 202-297-4874
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