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

Tomorrow, April 5, 2008:

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

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

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

Last week (Week 6):

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

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

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

Approaching the halfway point!

This Saturday, March 29th, will be our halfway point, our sixth week. We are meeting again in Bethesda at 9 a.m. There is free parking in the lot right next to the CCT where it runs next to Ourisman Honda, across the street from Barnes & Noble. Coach Bob will take you out on the CCT for six miles, as most other coaches will be at the National Marathon and Half-Marathon Race that morning. (Run 30 minutes down the trail, turn around and come back.) Be aware of street closures! Metro opens at 5 a.m. (Early morning TKG run in week 4 on the C&O Canal Towpath.)

For anyone who can't make it on Saturday, or wants to run again on Sunday, March 30th, Coach Renee will be leading a run from Bluemont Park off Wilson Boulevard in Arlington at 9 a.m. Directions are here. This is at mile marker 3.5 on the W&OD Trail, within half a mile of the hilly Custis Trail.

After that, for weeks 7 & 8, we'll meet at Roosevelt Island.

Weeks 9 & 10, we'll meet at Haines Point.

Weeks 11 & 12, we'll meet at Stanton Square near Union Station. This is where the target race, the CHC 10K, starts and finishes. (Last year's race course. There's been some talk that it might change this year.)

LAST WEEK (Week 5): We met in Bethesda and ran for 50-55 minutes, 4-5 miles, on the CCT. Some group members went out for coffee afterwards at the Starbucks inside Barnes & Noble.

I didn't see any of you at the track workout last night. That is how you can get better and run a sub-50 minute 10K. The w.o. last night was a minute of 5K race pace running followed by 30 seconds of slow recovery run, 10 reps, after a 2-mile warm-up. (Rockin' and rollin' on the Capital Crescent trail in week 5.)

Announcement. The Army 10-Mile Race (ATM) registration opens on April 1st. The club has a 10-Mile Group Training Program (TMG) which will start on Saturday, July 12, 2008, with the ATM as its goal race. Announcements will be made during the early summer on the club website about the training program. ATM fills up quickly, in a matter of weeks last year. If you finish the TKG training, you will be suitable to take the TMG if you keep up your running. Do not get closed out, register for the ATM in April if this is the course you intend to follow, and you plan on taking the training and running the race.

Week 5, March 22d coming up!

Wow. We're a third of the way through! Can you believe it? Last week Troy ran in the St. Patrick's Day 8K (4.971 miles) in downtown DC and cruised to the finish in 39:46 (7:59 pace). That's fast! Congratulations, Troy.

Last week the TKG had a special speaker after our runof about five miles on the dirt trails around Fletcher's Boathouse, led by Bob, John and Kristin. Renowned local runner Jim Hage spoke for about half an hour on running and related topics, taking questions at the end. He is a two-time winner of both the Marine Corps Marathon (1988 & 1989) and the Army 10-Miler (1990 & 1993). In 2002 he won the JFK 50-Miler, and in 1987 & 1988 he won the Washington’s Birthday Marathon, among his many other accomplishments.

Jim said there are no answers in running and training for races, only approaches and application. He advised speaking to more experienced runners and listening to what worked for them. If it seemed suitable for you, try it. This can move you towards the attainment of your goals. Then, to become the best, you must work diligently and well, be confident, and then do even more work.

Although he is a double winner of the MCM, Jim pointed out that he was only partially successful. He ran the MCM in 1984 & 1985 also, expecting to win, but he finished third each time. Although he was in the final pack until the end, he faded. Reassessing, he took some time off and then came back in 1988 with a plan. He ramped up his training from 70 miles a week to over a hundred, and won. The next year he trained even harder, and won again. During those races he was totally focused, he said, constantly assessing his place, pace, condition and strategy throughout the races. He had the fortitude, after twin failures, to redouble his training efforts and win. (Below: Jim Hage spoke to the 2008 TKG about conditioning and race strategy.)

More importantly, even participating in the endeavor said a lot about lifestyle choices that runners make. He spoke of the importance of continuing on with these lifestyle choice beyond the attainment of the next objective, the race two months hence. He urged eliminating the yo-yo effect of losing such hard-won conditioning through sinking into inactivity once the objective is achieved and the race is run. Continue training even when the race is over, to avoid having to start all over again when the next season comes. Take the day after the race off, but then go out for and loosen up with a jog. The next day take a longer run. Get back into training in some degree, don't stop training altogether, as is common. Put a summertime race on the calendar, he suggested.

Speaking on technical matters, Jim stressed the importance of sustenance during races in the form of consuming energy gels. He said energy during a race is very important, as it keeps you thinking more clearly and helps you maintain your focus while your body draws down its readily accessible energy in the form of stored glycogen. Replenish your body with frequent energy gels before it starts depleting the more inaccessible energy stored in muscle, which breaks down the body when it withdraws this energy source. The result is the effect of hitting the wall that marathoners usually encounter after two hours of running.


He said wearing headphones during races was a bad idea because it robbed you of the focus you need to do well. Pace yourself, he urged, and know the course beforehand. For the Capitol Hill Classic, you have to know the big hill is coming up in the sixth and final mile. Run at an even pace and be ready for it.

NEXT WEEK, week 5, Saturday, March 22:
The group will meet in Bethesda at 9 am in front of the Barnes & Noble bookstore on 4801 Bethesda Avenue, a few blocks west of Wisconsin Avenue (Rockville Pike or Route 355). This is near where the CCT goes by the Ourisman Honda Dealership and crosses Woodmont Avenue. There is a public parking lot there, check to see whether the meters require money on Saturdays.

We will run six miles on the Capital Crescent Trail.

You should run three times during the week, at least 25 minutes each time. Consider going to the club's Wednesday night track workout.

Check out the last post for the remaining schedule.

Finally, for training tips and information, check out the McMillan Running Calculator website here.

Here comes week 4!

We're getting there. We are one quarter done! Can you believe it?

Week 4. This coming Saturday (March 15th) we’ll meet at 9 a.m. at Fletchers Boathouse again. Fletchers is in DC, west of Georgetown to the west of Canal Road next to the Potomac. The blacktop Capital Crescent Trail (CCT) and the dirt C&O Canal Towpath join together here for a short while. Directions to Fletchers Boathouse are here or here.

Ahem. A nationally recognized voice for running will be present to address the group. After the run, at 9:50 A.M., Jim Hage, a noted local runner who is a double winner of the Marine Corps Marathon (1988 and 1989) will give a presentation to the group about running/racing. Bring your questions for afterwards!

There is still time. To sign up for the Program that is. If you have any friends who would like to get active or get back in shape or have a weekly running workout, refer them here to the club's website for more information. Click the Forum link.

Close the loop. There is a track workout every Wednesday evening at 7 pm at the Washington and Lee High School in Arlington. Go to the club website and click on Track Work Out for more information.

You should, you know. You should run at least two to three times on your own this week, at least twenty minutes each time. Make one run a fast paced workout, even if you push your pace for only a few minutes during the run. As always, listen to your body. If it hurts, stop what you are doing and figure out a new approach.

That was so done. Last week, Week 3, March 8th, we met at Fletchers Boathouse and everyone ran 35 minutes on the CCT trail towards Bethesda, 17 minutes out and about 18 back. Everyone ran from about 3 to 4 1/4 miles.

Below is a tentative schedule for the remaining weeks, with projected Saturday mileage. Your coaches will take you further, or shorter, as appropriate. A few prominent races have been noted in brackets.

2008 DCRRC 10K Training Plan for the Capitol Hill Classic 10K on Sunday 5/18/08.

Start: Sat. 2/23/07, 13 weeks before the race. Meetings at 9 am. Schedule subject to change, check this blog each week.

1 2/23 WFC 2M.
Sunday 2/24 Hill Workout in Falls Church. 5M.
2 3/1 WFC 3M.
3. 3/8 Fletcher’s Boathouse 4M.
4. 3/15 Fletcher’s Boathouse 5M. Jim Hage discussion follows.
5. 3/22 Bethesda 5M. Meet in front of the Barnes & Noble in Bethesda, 4801 Bethesda Avenue.
6. 3/29 Bethesda [0700 National Marathon] 6M.
7. 4/5 Roosevelt Island 10K.
[Sunday 4/6 Cherry Blossom 10Miler]
8. 4/12 Roosevelt Island 7M.
9. 4/19 Haines Point 5M.
[Monday 4/21 Boston Marathon]
10. 4/26 Haines Point 6M.
11. 5/3 Stanton Square 6K.
12. 5/10 Stanton Square 6K.

Race.

Approaching Week Three of 10K Training

New location:
For weeks 3 and 4 (Saturday March 8 and Saturday March 15) we’ll meet at 9 a.m. at Fletchers Boathouse in DC, a mile and a half west of Georgetown, to the west off northbound Canal Road, next to the Potomac. The blacktop Capital Crescent Trail (CCT) and the dirt C&O Canal Towpath join together here for a short while.

Directions to Fletchers Boathouse are here or here.

Sign ups still available:
There is still time to sign up for the Program if you have any friends who would like to get active, or get back in shape, or have a weekly running workout. Refer them here for more information. (Right: Are you sure the directions said to meet up here?)

Track Workouts:
There is a track workout every Wednesday evening at 7 pm at the Washington and Lee High School in Arlington., go to the club website and click on Track Workouts for more information. Last night was six half-mile repeats at your own pace. I didn't see any of you using this valuable resource. All you have to do is show up at 7 PM any Wednesday evening and start running the prescribed program!

What to do before Saturday:
You should run at least two times on your own this week, twenty minutes each time. (Left: Running over the Bridge in week one.)

Last Week:
We met for the first two weeks at the West Falls Church Metro, and went 1.8 to 3.1 miles (or further for those who ran up the parking garage ramps) in week one; and 2 to 3.8 miles in week 2.

Tentative schedule, with projected Saturday mileage (your coaches will take you further, or shorter, as appropriate), with a few prominent races noted: (Right: Hitting the W&OD Trail in week 2.)

2008 DCRRC 10K Training Plan for the Capitol Hill Classic 10K on Sunday 5/18/08.
Start: Sat. 2/23/07, 13 weeks before the race. Meetings at 9 am. Schedule subject to change, check the blog each week.
1. 2/23 WFC 2M WB on W&OD Trail
Sunday 2/24 Hill Workout in Falls Church
2. 3/1 WFC 3M EB on W&OD Trail
3. 3/8 Fletchers Boathouse 4M
4, 3/15 Fletcher’s Boathouse 5M
5. 3/22 Bethesda 5M Meet in front of the Barnes & Noble in Bethesda, 4801 Bethesda Avenue
6. 3/29 Bethesda [National Marathon is in DC on this day] 6M
7. 4/5 Roosevelt Island 10K
[Sunday 4/6 is the Cherry Blossom 10Miler]
8. 4/12 Roosevelt Island 7M
9. 4/19 Haines Point 5M
[Monday 4/21 is the Boston Marathon]
10. 4/26 Haines Point 6M
11. 5/3 Stanton Square 10K
12. 5/10 Stanton Square 10K
[Sunday 5/11 Mother’s Day Arlington YMCA 10K]
Sunday 5/18/08 at 0830 in Stanton Square, Capitol Hill Classic 10K.

Run Happy.

Peter 202-297-4874

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!