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.

Last Week!

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

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

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

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

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

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