Army! And we're famous!

The 2007 Ten-Mile Group (TMG) Training Program, which started on the steps of the Lincoln Memorial on July 14, 2007, lasted twelve weeks and was a resounding success. Fifty-nine participants signed up to receive the benefit of training for the Army 10-Miler with the following six volunteer coaches:

Jeanne (10K Group Program Administrator, First-time coach, Beginner Group)
Jeannie (First-time coach, Novice Group)
Kristin (2005 DCRRC Volunteer of the Year, TMG & 10K Program Director, 2005 and 2006)
Linda (First-time coach, Intermediate Group, First Woman Finisher, TMG Program, Army 2007)
Matt (2002 DCRRC Volunteer of the Year, Fifth Place, 2005 National Capital 20-Miler)
Peter (2005 TMG participant, 2006 TMG & 10K coach, 2007 TMG & 10K Director)

Thanks to them all.

Despite incredibly difficult circumstances (it was a very hot and humid day, and many water stations ran dry), the following twenty-nine participants joined 17,599 other finishers to officially finish the Army 10-Miler on Sunday, October 7, 2007:

Danielle Bonners
John Braden
Karen Brooks
Renee Clement
Becky Cole
Nikki Coletta
Christal Cudworth
Scott Eucker (first Program finisher)
Mary Flynn
Avery Gillett
Beth Goulston
JoAnna Graham
Linda Haines (coach) (second Program finisher)
Joan Harrigan-Farrelly
Deryle House
Jeff Jacobs
Alisen James
Karen Kroehler
Derrick Landwehr-Brown
Kara Lovett
Jeanne McCann (coach)
Sheila McCarthy
Deborah McCray
Alberta Ponce
Eunice Reddick
Jennifer Richmond (unofficial finisher)
Jeannie Salo (coach)
Alexandra Tagle
Kristi Tunstall
Ellen Wilson

Times ranged from 1:17:06 to 2:16:59. (To see everyone’s times, click into Forum on the club’s website.)

Christal joined Scott and Linda in breaking 1:30. Ten other participants broke 1:40 (10 minutes per mile pace) on this brutal day. Everyone did great! (Left: Christal (on the Memorial Bridge during an eight-mile run from Fletcher's Boathouse in week 6) was one of three Program participants who ran a sub 9-minute per mile pace at Army despite the brutal heat.)

Additionally, coaches Kristin and Peter ran the equally difficult Chicago Marathon on that day, a race that was cancelled midway through it due to record heat (88 degrees and humid with no wind) and because they ran out of water too.

Stephanie Hankin ran the Half-Marathon at the Baltimore Marathon Running Festival the following Saturday in a time well under two hours.

Our Program received national publicity when a couple of TMG runners were captured on film running around the Tidal Basin during week two of the Program and this picture was used by a national periodical, Cooking Light, to illustrate the excellent commitment to fitness Washingtonians demonstrate.

This greatly helped in the magazine rating DC the third best city in the country in which to live according to the magazine’s criteria. ("Our capital city sets an accommodating agenda with farm-fresh dining, diverse cultures, and ample opportunity for exploration on foot.") We received three and a half stars for Being Fit.
Check out this full-page spread which appears on page 75 in the October 2007 issue of Cooking Light, part of an article starting on page 74 entitled, "Top 20 Cities: Washington DC (Third Spot)" by Jay Cooke. (Above: Shadows flee ahead of DCRRC TMG runner Mary Ellen Fraser as she enjoys an early morning run around the Tidal Basin with another runner on July 21, 2007. Photo credit Douglas Merriam.)

The Race Is Upon Us

Good luck to everyone running Army! Leave a message here to tell us about your experiences!

Week 12 saw all the roads to Haines Point, our meeting place, closed off for the Nation's Triathlon. The event started with a swim in Georgetown, but the bicycle part involved Haines Point. We certainly support other recreational activities and applaud all of those athletes who participated in the competition. However, most TMG participants were prevented from reaching the starting point for our taper run, and so ran here, there and everywhere. The Mall was full of runners enjoying the morning. Some early-bird TMG athletes actually made it to the meeting site, and ran the seven mile route around a deserted Haines Point and over to Virginia and back, but then experienced a terrible time trying to get their vehicles out of Haines Point afterwards in the midst of the race. Apparently it was quite an adventure!

You all did really great in the program! Anyone who attended regularly is quite capable of running 10 miles, as we did in weeks ten and eleven at least.

Hydrate the day before the race, eat well the night before, get plenty of rest, then arrive at the Pentagon early to stretch, warm up and take your place in the corrals. Wear technical racing apparel (no cotton) and don't dress too warmly. Imbibe sufficient water and gatorade during the race (there will be stations where this will be given out) but not too much (beware of water intoxication known as hyponatremia). Bring a Gu or two and ingest those at 45 minute intervals. Wear sunblock, a hat and sunglasses. Start off slowly and then pick up your pace, if you are able to, as you feel comfortable. Enjoy yourself! Good Luck.

Anyone who did not pick up their technical program t-shirt can contact me at plamberton@yahoo.com with their size choice (size choice is limited). Include an address where you would like the shirt sent to.

Thanks to volunteer coaches Jeanne, Jeannie, Kristin (good luck at Chicago!), Linda and Matt for making the Program such a success.

I hope to see you all at the 10K Group Training Program around February, 2008.

Last week (twelve) coming up.

Approaching week 12 (Sept. 29, 2007). The last regular meeting of the TMG will be at 7:30 am on Haines Point, just like week eleven, in the parking lot for the golf course. That's on the eastern side of the peninsula off Ohio Drive, 0.3 miles south of Buckeye Drive which cuts across the northern boundary of the golf course.

This will be a taper week. Linda's group will run seven miles, according to the following route:

http://www.gmap-pedometer.com/?r=1337908

Route directions will be:

From the parking lot, run southbound on Ohio Drive, keeping the water to your left, around Haines Point past The Awakening statue, NB on Ohio Drive, keeping the Potomac River to your left, to a few hundred yards north of Buckeye Drive to where there are steps on your right that lead up to the 14th Street Bridge. Go up the steps then cross the 14th Street Bridge into Virginia. Run north on the Mount Vernon Trail to the Memorial Bridge, cross the river back into the District, run to the south of the Lincoln to Independence, go east on Independence to 14th Street, south on 14th Street skirting the Tidal Basin which will be on your right to Ohio Drive, run south on Ohio Drive back to the parking lot.

Last week (week eleven, 9/22/07) we met at Haines Point and everyone had an adventure of some sort with several folks getting lost but everyone eventually making it back.

Matt's group ran elsewhere. (Above: Matt & Kristin at Gravelly Point.)

Linda's group led by Karen ran 9.5 miles in about ninety minutes following the ATM route in the District, with some runners running a half mile extra either because they were lost or because they wanted to. Sasha, an alumni from last year's Program joined us, having completed the hot, hilly and humid Annapolis 10-Mile race last month in 1:24, a sub-8:30 per mile effort. She enlivened her run by including a jaunt up Capitol Hill as part of it. You can run just as well as her if you keep your training up. (Above: WW2 Memorial, Pacific Column. The wonderland we run through. Some veterans visiting the Memorial while some of us ran by in week eight.)

Jeannie's group ran about eight miles around Haines Point and the Tidal Basin.

Everyone is running really well!

We handed out the technical Program racing singlets. Next week will be the last opportunity to pick up your shirt before the ATM race, which is Oct. 7.

Thanks! I want to thank everyone involved or the wonderful black long sleeve training shirt you all gave to me from OMM running apparel company which has the impression "Will run for Beer". Amen to that and thanks! (Remember--members of this Program will receive a 20% discount from OMM--see post for week eight for details.) It's been my pleasure to make your acquaintances and have the opportunity to run with you all.

Peter

Penultimate Week Eleven meet on Haines Point

Week 11 Sept. 22 of the TMG Program will be at Haines Point in DC. The meeting point at 7:30 am will be in the Golf Course parking lot (it's a double lot, really) to the west side of the eastern length of Ohio Drive SW, a quarter mile south of Buckeye Drive SW which runs across the northern part of the golf course. Here are directions.

We'll meet at Haines Point (same parking lot) for week twelve Sept. 29 also, the final meeting of the TMG before the ATM on October 7th.

Jeannie's group will run around ten miles, Matt's Group will run around 12 miles, and Linda's group will run 9.5 miles following this route:

http://www.gmap-pedometer.com/?r=1320302

This will cover the entire ATM race course as it runs through the District (but not the Virginia parts).

The directions are:

NB on Ohio Drive, WB on Buckeye, NB on Ohio Drive to the Lincoln, run on the East side of Lincoln and NB on Henry Bacon Drive to Constitution. EB on Constitution, then WB on Virginia to Rock Creek Park (got that, Christal and Michael?), SB in Rock Creek Park to the West side of Lincoln, cut down the marble stairs towards the Potomac until you hit Independence, EB on Independence to 3rd Street, NB on 3rd to Pennsylvania (Constitution), EB on Pennsylvania Avenue to 1st Street, SB on 1st running past the front of the Capitol, WB on Independence to 14th St., SB on 14th to Ohio Drive, turn left on Ohio and run SB to the parking lot just off Ohio Drive.

That's 9 1/2 miles. If you want to do 10 miles or more, run past the parking lot another 4:30 for every extra half mile you want to go. It's 1 1/2 miles down Haines Point to the tip where The Awakening statue (soon to be removed) is.

Last week (week ten, Sept. 15) at Gravelly Point, the technical program t-shirts were given out. They will be available for the next two Saturdays also if you didn't get one.

Thirty-three athletes showed up on a beautiful morning for running. Jeannie led her group about ten miles in about two hours, running up the Mount Vernon Trail to Key Bridge and back. With Christal in the lead, Kristin went with her group while they ranged over the entire ATM course in the District, from the Virginia side of the Memorial Bridge (MP1) to the Virginia side of the 14th Street Bridge (MP9), about eleven miles in about 110 minutes. Matt's group ran about 13 miles in the District, at one point they were sighted blazing up Capitol Hill. Everyone looked terrific! (Below: A rare photo of Matt (left, holding the beer) and his group at rest.)

Army is three weeks out. Keep running regularly this week, through next weekend, then start to taper. The last Saturday (Sept. 29) we'll run less mileage than what we're now accustomed to. And after enjoying yourselves and taking a well-deserved week off after Army, keep up your training. You can continue to run long on Saturdays with the club's Saturday Long Run (SLR).

Some further races you are ready for that you might consider:

Baltimore Marathon weekend Half-Marathon (sold out) 10/13/07

MCM 10K near the Pentagon on 10/28/07

Turkey Trot 5-Miler in Alexandria on 11/22/07

Gar Williams Half-Marathon in Belle Haven (Alexandria) 12/1/07

A Metric Marathon in Columbia (MD) on 12/2/07 (this would require more training)

The club's Bread Run 10K in Glen Echo (MD) 12/9/07

In other doings: Jeanne ran the Philly Half-Marathon on Sunday and finished at a 12-minute per mile pace. Congratulations! Is she ready for Army? I think so!

Week Ten Sept. 15 will be at Gravelly Point

Saturday September 15, 2007 (week ten) the TMG will meet at 7:30 am at Gravelly Point off the George Washington Parkway in Virginia. That's where you can watch the jets from Ronald Raygun National Airport come in or take off. You must access it by going NB on the GW Parkway. If you come SB on the parkway, you have to turn around by going through the airport and exiting onto the NB (towards Washington) GW Parkway. Here is a schedule with directions for all twelve weeks of the TMG Program. (TMG on the stairs at Fletcher's.)

Matt's group will likely run 12 miles. Jeannie's group likely will run nine miles on the Mt. Vernon Trail. Linda's group will run what they will run. If they follow this route it will take them ten miles, 70% of which will be over the actual ATM race course. The route is :

NB on the Mt. Vernon Trail from Gravelly Point to the Memorial Bridge. Cross the river on the Memorial Bridge, now you are running the actual race route starting around MP 2. Run North Northeast on Henry Bacon Drive, then East on Constitution Avenue to Virginia Avenue. North Northwest on Virginia Avenue to Rock Creek Park, south on Rock Creek Parkway around the Lincoln Memorial to Independence Avenue, Eastbound on Independence all the way to Maryland Avenue where the new Native American Museum is. Turn around and backtrack from there (the Army course goes up Third and then past the Capitol on First before rejoining Independence) to 15th Street. (The Army route actually turns left on 14th Street and runs over the bridge, but pedestrians can't access the bridge from there unless the road is closed.) Run South on 15th Street around the east side of the Jefferson Memorial onto the 14th Street Bridge, back over the Potomac River to the Mt. Vernon Trail, exit the bridge to your right and circle around under the bridge and run SB on the Mt. Vernon Trail (thus leaving the Army course, which runs from the bridge straight out to the Pentagon) to Gravelly Point.

Got that? You should study the Army Course before the race. Here is the link to the 10-mile route that Linda's group might run.
http://www.gmap-pedometer.com/?r=1278791

Last week (week 9): Matt's group ran 12 miles through Georgetown. Linda's group ran eight miles in the District. A couple of Linda's runners went ten miles. Jeanne led Jeannie's group 8 miles WB on the Custis Trail.

Next week (week 11, and week 12) Sept. 22 we'll meet at Haines Point in the District. Program t-shirts will be handed out in weeks eleven and twelve, and possibly tomorrow (week ten).

Week Nine will be ten miles at Gravelly Point

Saturday September 8, 2007 (week nine) the TMG will meet at 7:30 am at Gravelly Point off the George Washington Parkway in Virginia. That's the point by the Potomac River where you can watch the jets from RR National Airport come in or take off. You can ONLY access it by going NB on the GW Parkway. If you come SB on the parkway, you have to turn around by going through the airport and exiting from RR onto the NB (towards Washington) GW Parkway. Here is a schedule with directions for all twelve weeks of the TMG Program.

Matt's group will run 10-12 miles. Jeannie's group has a stepback week scheduled, eight miles, probably NB on the Mt. Vernon Trail four miles and return. (Left. Jeannie and Jeanne lead their group out heading for the Mount Vernon Trail in week 4.)

Linda's group will run 10 miles following this route which will take them over about 70% of the actual ATM race course. The route is :

NB on the Mt. Vernon Trail from Gravelly Point to the Memorial Bridge. Cross the river on the Memorial Bridge, now you are running the actual race route starting around MP 2. Run North Northeast on Henry Bacon Drive, then East on Constitution Avenue to Virginia Avenue. North Northwest on Virginia Avenue to Rock Creek Park, south on Rock Creek Parkway around the Lincoln Memorial to Independence Avenue, Eastbound on Independence all the way to Maryland Avenue where the new Native American Museum is. Turn around and backtrack from there (the Army course goes up Third and then past the Capitol on First before rejoining Independence) to 15th Street. (The Army route actually turns left on 14th Street and runs over the bridge, but pedestrians can't access the bridge from there unless the road is closed.) Run South on 15th Street around the east side of the Jefferson Memorial onto the 14th Street Bridge, back over the Potomac River to the Mt. Vernon Trail, exit the bridge to your right and circle around under the bridge and run SB on the Mt. Vernon Trail (thus leaving the Army course, which runs from the bridge straight out to the Pentagon) to Gravelly Point. Go that? You should study the Army Course before the race. Here is the link to the 10-mile route that Linda's group is running.

http://www.gmap-pedometer.com/?r=1278791

Last week (week 8): Matt's group ran 11 miles through Shirlington. Linda's group ran nine miles on the hilly Custis Trail. Jeannie's group ran 9-10 miles WB on the W&OD Trail.

Week 8 Sept. 1 is at Bluemont again

Week Eight Saturday September 1, 2007 at 7:30 am is at Bluemont Park in Arlington again. See the last post on this blog for detailed directions, or go to the dcrrc's Forum posting for information.

Matt's group will likely do ten miles on the W&OD Trail or the nearby Custis Trail (more hilly). I will lead Linda's group on a nine mile trek on the trails around there. Jeannie's group will do nine miles on the W&OD Trail as well, most likely westbound from MP 3.5 by the Bluemont Parking lot to Milepost 8 in Falls Church, a mile past the bicycle bridge over Route 7 (Broad Street to us who live in Falls Church, King Street to those who live in Alexandria, and Leesburg Pike to those who merely drive through and read highway signs). Last week's post on this blog has several links with information about the trail.

In the meantime... Run. Jeanne reports that some of you have only been running on Saturday. Naughty naughty! I was at the track workout yesterday evening. Where was everyone else? (Above. Week Six at the Memorial Bridge.)

Last week: Matt's group ran 9-10 miles on the W&OD Trail, and Kristin's group and Jeannie's group, led by Christal, ran 9 miles out and back on the W&OD Trail to half a mile past the bridge in Falls Church. It was a very hot & humid day, along the order of 105 degrees after we finished. Global warming, anyone? Fact or myth?

Next week (weeks nine and ten) we'll move to Gravelley Point in VA for two weeks before going to our last location, Haines Point (for weeks eleven and twelve).

Odds & Ends: There is a nice runner's clothing website, OMM (One More Mile) that offers a 20% discount to all dcrrc members. This is the company that this program is using to produce the unique tech shirt we'll give out to each finisher of the TMG Program. (No, you don't have to run Army to get it. But you do have to show up at practices when we hand them out.) If you visit the OMM on-line store and decide to purchase something, simply enter the code DCRR0807 for the 20% discount to be applied. (Above. Alan Webb, right, gave it his all at the World Championships in Osaka this week while finishing 8th in the 1500. The gold medal was won by American Bernard Lagat.)