D.C. Road Runners

A Quarter Done.

2009-07-28T15:19:00.010-05:00

We Have Liftoff! Week One:

Following a free four week Jump Start Program for persons new to running or returning to running, the official start of DCRRC’s 2009 Ten-Miler Training Program kicked off at Gotta Run and Georgetown Running Company at 8 a.m. on Saturday, July 11th, on a beautiful, clear and temperate morning. At Gotta Run in South Arlington, after introductions, orientation and a safety lecture, 48 runners and nine Program coaches went out for a three mile run along Columbia Pike by the Pentagon, going past the actual starting point of the target race, the Army Ten-Miler which will be held on Sunday, October 4th. The run was completed in about thirty to forty minutes, and everyone returned to Gotta Run to enjoy the kick-off week with post-run bagels and icy pops. (Left: Program Director Emily passes on some running tips at Gotta Run.)

Sunday was a repeat of the day before at Gotta Run as 16 runners and seven coaches went for the same three mile run on an equally beautiful day for running. In addition to introductions, orientation and the safety lecture, an Army Ten-Miler Race representative gave out race wrist sweat bands to everyone present, addressed the runners and ran along with the group. After the run, everyone enjoyed bagels, icy pops and bananas. Here is the route that we ran in week one:

(Right: The Hole-In-The-Wall Gang. Heading for the pedestrian underpass.) We thank our volunteer coaches this first weekend at Gotta Run: Alex, Elizabeth, Ellen, Emily, Fen, Fiona, Jessica, John, Kathleen, Lauren, Marcela, Peter and Rachel. Other equally committed volunteer coaches were present at the Georgetown Running Company under site director Katie on Saturday, and at Fleet Feet under site director Sasha, with program director Emily filling in for her, on Sunday. And special thanks to hosts Andre at Gotta Run, Max at Georgetown Running Company, and Shawn at Fleet Feet.

Participants were encouraged to run two or three more times mid-week, one and a half to two miles each time. Some group running options offered by the club were the Monday Night FootMall run, the Tuesday night B&B run from Rosslyn into the District and back, the regular Wednesday night track workout at Washington & Lee High School in Arlington, the Program’s own Wednesday night track workout at Yorktown High School in Arlington, and a Thursday morning track workout in the District.

Let The Good Times Roll. Week Two:

Both mornings of the second weekend of DCRRC’s 2009 Ten-Miler Training Program dawned bright, clear and cool. Gotta Run store owner Andre Williams, a premier runner in his own right, spoke to the assembled runners in the South Arlington group meeting location about running shoes and apparel. Afterwards, the group ran from the store past the Pentagon and all the way to Memorial Bridge before turning around at the two mile mark, which was on the bridge’s sidewalk just over the water. Returning the way we came, a distance of four miles was achieved by the 42 trainees and nine coaches on Saturday, July 18th, and the 16 trainees and ten coaches on Sunday, July 19th. Here is the route we used in week two.

(Left: While ATMers run, Arlington is busy generating revenues. Park behnd Gotta Run in the Harris Teeter lot for free, do not park on the street.) We thank our volunteer coaches at Gotta Run who made this all possible: Elizabeth, Ellen, Emily, Fen, Fiona, Jerry, Jessica, John, Lauren, Kathleen, Peter and Rachel.

Several runners ran on both Saturday and Sunday. The preceding week, many runners had run in the group run on the Mall on Monday night, or in Rosslyn on Tuesday night, or at the Program’s Track Workout, a series of 200M legs, at Yorktown High School on Wednesday evening. All of these evening runs will be available every week of the Program. Most are listed on the club’s website under the Weekly Runs button across the top. On Thursday evening, July 16, there was a Program Happy Hour at Sette Bello in Clarendon that many Program participants, and other club members, attended. (Right: The Program's Alternative Track Workout at Yorktown High School on Wednesday evening, attended by about two dozen Program participants the second week. Photo credit Alex.)

Following the Week Two long run, athletes were encouraged to run at least two more times mid-week, two to three miles each time. Also it was announced that all Sunday morning runs will leave from Fleet Feet in the District (Adams Morgan) at 8 a.m. from now on. The Sunday groups were combined at Fleet Feet under Site Director Sasha so that the Program participants could enjoy the beautiful trails of Rock Creek Park and the C&O Canal if they choose to run on Sunday instead of on Saturday.

Thursday evening all Program participants had the opportunity to attend a special club night at the Addidas Store in Tysen's Corner, where discounted Addidas merchandise was avaiable exclusively to club members.

More of the Same. Week Three:

The wonderful summertime running weather continued for at least one more week during the third week’s long run of 5 miles for the DCRRC Ten-Miler Training Group. At Gotta Run in Arlington on Saturday, July 26, coach Peter provided a short lecture and practical demonstration on layering and winter apparel and being thrifty in outfitting oneself for the cold winter months. Then the group ran along the first mile and a half of the actual route of the Army-Ten-Miler Race, running on Columbia Pike past the Pentagon (where the race starts) and over Memorial Bridge to the reflecting pool in front of the Lincoln Memorial and back the same way in an hour, more or less. Everyone kept up well, with everyone having at least a 4 mile base before a few participants had to walk intermittently during the last mile, when the morning really started heating up. Every one of the 39 trainees and six coaches showed good base progression in this five mile run from last week, when we ran four miles.

Here is the actual route that the group ran. As always, we thank our volunteer coaches at the Gotta Run location this past week. Without these folks, none of this would be happenin’: Alex, Ellen, Emily, Jerry, Kathleen and Peter, and special thanks to Andre for hosting us at his store.

Sunday at Fleet Feet, about two dozen runners and seven coaches ran 5 miles into Rock Creek Park where they ran to the Pennsylvania Avenue exit towards Georgetown before turning around to return to Fleet Feet in a little over an hour. Everyone kept up well, and everyone present demonstrated at least a 4 mile base before a few had to walk, especially up the steep Calvert Climb. As always, we thank our volunteer coaches at Fleet Feet on Sunday: Emily, Fen, John, Karol, Marcelo, Mattie and Peter.

A Preview. Week Four:

This coming week, everyone should run at least two more times mid-week, two to three miles each time. The choices are legion, starting with the group run on the Mall on Monday night, or in Rosslyn on Tuesday night, or at the Program’s Track Workout, a series of 200M legs last week, at Yorktown High School on Wednesday evening. The regular club track workout at Washington and Lee High School in Arlington is also available on most Wednesday evenings as well. Most of these club and Program group offerings are listed on the club’s website under the Weekly Runs button across the top. Any of the evening group runs can be counted as a mid-week run.

We'll see you on Saturday, August 1st, at Gotta Run, or Georgetown Running Company with coach Katie, (or Sunday at Fleet Feet with coach Sasha) at 8 a.m. At Gotta Run, we’re doing a run of 5.1 miles through the streets of Crystal City and on the Mount Vernon and Four-Mile Run Trails before tackling a big hill on S. Arlington Ridge Road. The route & directions follow:

The Hill the hard way. Here's Saturday's route at Gotta Run plotted out.

Directions: Go down Joyce Street to Crystal City,

take a right (South on Crystal Drive),

go to the Pedestrian underpass on the left,

Go to the Mount Vernon Trail at National Airport,

go right (South) on the Mt. Vernon Trail,

Bear left, then make a right turn UNDER the Mt. Vernon Trail at 4-Mile Run,

Proceed West along 4-Mile Creek to S. Ridge Road at Glebe Street,

run up the hill (right or North up Arlington S. Ridge Road–Big Hill)

bear right on S. Lynn Street to Army-Navy Drive,

turn rightTurn right at the light on S. Joyce Street and return to Gotta Run, on right.
5.1 miles.

A useful #: Gotta Run 1101 S. Joyce Street 703-415-0277.

Can you believe we’re a quarter of the way through our training for the Army Ten-Miler already?

The 2009 DCRRC Free Jump Start Program

2009-07-22T06:47:00.007-05:00

The DC Road Runners Ten-Miler Training Program, entering its fifth year, is the exclusive training program for the Army Ten-Miler Race this year. This is an association DCRRC takes very seriously, so we wanted to make sure that everyone who entered the Program would have the ability to run a quality ten-mile race at the Army Ten-Miler on October 4, 2009.

We were worried about persons new to running, or persons returning to running after a long lay-off, because it is hard to get up to a ten-mile base from zero in twelve weeks (the race being the thirteenth week). Furthermore, the Army Ten-Miler Race has a 15-minute per mile pace standard. If a runner cannot maintain a pace that will ensure a finishing time of 2:30:00 or better, that runner will be directed to the finish line early and will not get an official race result.

In other words, the Program could not accommodate walkers, and would not be offering any run/walk training. The program directors brainstormed how best to ensure that everyone showed up capable of running three miles the first day of the Program in early July.

The Program Director, Emily, came up with a brilliant solution, the Jump Start Program, a free, four-week regimen on Haines Point that would get dedicated participants up to being able to run three miles by the start of the Program. If a person wasn't committed enough to follow that training, or found the activity wasn't for him or her, there would be no reason for that person to pay for and enter the Program on July 11th, the official start.

Emily, a running boot-camp instructor and ultra runner, conducted the Jump Start Program. It kicked off on Saturday morning, June 13th in the Haines Point Public Golf Course parking lot with some food and beverages and lectures. After stretching, the participants went on a 0ne-mile run. For many of the two dozen or so participants, the half mile out and half mile back was a journey. The start of something long and wonderful. The outing was concluded with a cool-down stretching routine.

The same routine was followed in weeks two and three. Twenty-two participants enjoyed the administrations of three coaches in week two and went two miles. Another thirty or so participants listened to Fleet Feet store owner and triathlete Shawn Fenty lecture on running progression, biomechanics and form in week three before running two and a half miles with the coaches.

Week four fell on July Fourth and, wary of the crowds that might be on Haines Point on the holiday, the venue was moved to the Gotta Run store in South Arlington. The two dozen or so participants were given a lecture on equipment by store owner and premier runner Andre Williams, before going on a three mile run through the streets of Crystal City. (Right: Jump Start participants gather outside of Gotta Run on the Fourth prior to going three miles.)

And just like that, a cadre of committed persons was enabled to participate in the Program and prosper from it. Two runners attended all four Jump Start sessions and were recognized at a subsequent Program Happy Hour for their dedication.

The Program itself kicked off with a three-mile run on Saturday and Sunday, July 11th and 12th at four different venues, and has over 170 participants.

DCRRC's 2009 10K Group Training Program

2009-06-15T22:01:00.004-05:00

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 2009 Reebok SunTrust National Half-Marathon Training Program

2009-05-19T18:17:00.009-05:00

The 2009 Reebok SunTrust National Half-Marathon Training Program, powered by the DC Road Runners Club (DCRRC), was a great success as shown by the fact that at least 37 Program participants finished the SunTrust National Half Marathon race. The Reebok SunTrust National Marathon Training Program, also powered by DCRRC, had a similar successful showing of Program participants who finished the full marathon and did well.

Including the ten volunteer coaches, at least 63 Program participants came to a Saturday morning half marathon Program training run at Gotta Run during the 20-week Program. After rigorous training that stretched back to before Thanksgiving, with Saturday runs ranging from the first 6-mile run to about 14 miles near the end of the Program, these dedicated athletes ran the SunTrust National Half Marathon on Saturday, March 21, 2009, in times that ranged from 1:22:58 to about two and a half hours. (Right: Gathering outside of Gotta Run before taking off on a 12-mile training run on January 24th. That's coach Lauren on the left. Kathleen, next to him in the yellow windbreaker, went from Program trainee to coach in the subsequent DCRRC 10K Group Training Program, and took 2nd in her age group in that program's target 10K race.)

Furthermore, one Program participant ran the full marathon, and two participants served as race staff at the event. At least two more participants, nursing ailments, spent the morning cheering on their friends in the race. One participant ran the Virginia Beach Half Marathon, and another participant ran a half marathon in California. Several participants formed 3-runner teams for the relay event in the club’s Greenbelt Marathon or ran in some other club race. One Program participant from last year became a coach in the Program this year and bested her half marathon PR in this year's race by 11:48.

(Left: Ice on the Tidal Basin. There's a stark beauty to running through the District in January.) During the Program, the coaches offered a regular Monday night run on the Mall of 6.5 miles, a regular Tuesday night run along the Georgetown waterfront of 4 miles, and track workouts twice a week, either on Wednesday evening in Arlington or on Thursday morning in the District. Speakers came to lecture the runners before Saturday runs three times, and there were two social events in addition to pre-race dinners in both Arlington and the District. A post race bash at Settee Bello in Clarendon, celebrating the athletes' accomplishments, featured cake and discounted drinks ("let them eat cake").

The Reebok SunTrust National Half-Marathon Training Program thanks its outstanding staff of DCRRC volunteer coaches–Rachel Bonistalli, John Braden, Lauren Bullis, Emily Grossman, Peter Lamberton, Matt Pyle, Bob Selin-Williams, Jeannie Salo, Sasha Sibert and Ellen Wilson. At least seven of these coaches have RRCA coaching certificates, while another is a certified Runner’s Bootcamp Trainer. (Right: It was nice to have a warm place to relax in before and after the training runs. That's Gotta Run owner Andre Williams, center, behind the cash register in the background. Jon, on the far right, broke 1:40 in the half mary. Coach Matt, in the gray shirt, center, threw down a sub-1:23. To the right of him, Rick, is going to coach in DCRRC's exclusive training program for the Army Ten-Miler Race starting on July 11th.)

Invaluable assistance was given to the half marathon Program by full marathon coaches Kenny Ames, Ed Grant, Andrew Kent, Katie Madison, Eric Phillips and Ben Richter. Especial thanks go to Max Lockwood at the Georgetown Running Company, Shawn Fenty at Fleet Feet in Adams Morgan, and Andre Williams at Gotta Run in South Arlington for hosting the workouts. (Left: Marathon coaches Katie (center) and Andrew at milepost 15 in the 2009 SunTrust National Marathon.)

Next up will be the club’s ten-miler training program. This year DCRRC is the exclusive training partner for the Army Ten-Miler Race, which will be held on October 4, 2009. Registration for DCRRC's exclusive Army Ten-Miler Training Progrgram is open now, and watch the club website for more details about the start this summer of this training program.

The 2008 DCRRC 10-Mile Training Prgram was a success!

2009-04-03T17:24:00.005-05:00

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

2008-09-12T13:19:00.006-05:00

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 eight was at Bluemont...

2008-09-04T19:00:00.005-05:00

Saturday August 30th, week eight, was a nice cool morning for running at Bluemont Park in Arlington. Attendance was affected due to it being the long Labor Day weekend, but still about 16 runners and four coaches showed up and ran about 9 miles (10M Program) or 6 miles (10K Program) eastbound on the W&OD Trail to Shirlington and back again. On Tuesday evening the Alternative Track Workout had half a dozen runners toiling away at Yorktown on their 9X400s with four coaches present. Wednesday evening, of course, was the club's regularly scheduled track workout at W&L of 16-20X400 if anybody didn't get enough speed work in on the prior evening.

Coach Emily ran in the New Mexico Marathon over the weekend and finished twelfth in 3:52 This was a finish for her in the top ten percent of this hilly marathon. Congratulations.

For week nine, Saturday September 6, we are scheduled to meet at Roosevelt Island for a nine or six mile run. However, Hurricane Hanna is currently projected to bring six inches of rain to the region on Friday evening to Saturday morning and possibly cause flash flooding. This is a fluid situation as of Thursday evening, September 4th, but if there are torrential downpours on Saturday morning the Program will CANCEL week nine's run (Saturday, 9/6). Check for a last minute update on the weekly announcement space at the 10K Training Program Log.

This blogger is sorry to report that the gentleman to the right was suspected at the Program gathering last week at Sette Bello to be smoking a cigarette. He kept running outside to check on something, and he would return will a suspicious odor of tobacco around his personage, Apparently some paparazzi were about and they snapped this picture. Perhaps you all will recognize him from his picture, the smoking gun in effect as to his habits when he is not directing the running club or its track workout program. Perhaps we could encourage him to enter rehab. (Photo credit Emily.)

Week Seven at Bluemont

2008-08-29T03:41:00.003-05:00

It was another busy week for dcrrc's 2008 10M/10K Program as the halfway point is now behind us. For week 7 we met at Bluemont Park in Arlington on Saturday (August 23rd) morning and ran 8 miles (10M Group) or 5 miles (10K Group) westbound on the W&OD Trail to Falls Church and back again. It was a cool, breezy morning, perfect for running, certainly not your typical August morning in DC.

Sunday Coach Katie ran the tough Annapolis 10-Miler in about 1:29, or maybe a little longer if you add in a necessary equipment stop. Program guest runner K ran about a 1:32 at the same race.

The Program's Tuesday evening Alternative Track Workout at Yorktown was well attended, as about a dozen athletes met to do a 6X600 workout led by coaches Rachel, Katie & Bob. Wednesday was the club's regular Track Workout at W&L of a twenty minute tempo run followed by 3X300. (Right: Coach Emily (center) leads the 10K Group on the CCT on the run from Bethesda in week 4.)

Thursday evening well over a dozen Program athletes, accompanied by coaches, guests and club officers such as dcrrc President Ed Grant, relaxed at a social gathering at the Sette Bello restaurant in Arlington. Talk started centered on running for awhile but soon reached other areas as well such as Coach Lauren's recent white water rafting trip in the Grand Canyon, Kara's recent white water rafting trip in West Virginia, a couple of upcoming happy unions which are soon to take place for members of the gathered assembly and other mundane everyday topics discussed among friends. Thanks to Coach Rachel for setting this up.

Week Six at Fletchers.

2008-08-22T10:30:00.007-05:00

It was a busy week for the Program.

Saturday morning (August 16) was the last meeting at Fletcher’s Boathouse in the District. The 10 Mile Groups ran 7-8 miles on the CCT at various paces. The 10K Group ran to the Key Bridge in Georgetown and back on the C&O Canal Towpath, about 4 1/2 miles.

Sunday morning (August 17) was the Program’s Hill Workout, held on Highland Avenue in Falls Church, and the attendee ran 4 1/2 miles in about 50 minutes on the hill there. Afterwards a trip to Starbucks for coffee was called for. (Right: Last summer the Program ran on the W&OD Trail at Bluemont Park, where the Four-Mile Run Trail branches off from it, as well.)

Tuesday evening (August 19) over half a dozen Program athletes met for the Alternate Track Workout at Yorktown. Led by Coaches Rachel, Katie and Peter, the regime was 8X400 with 100M recovery. Adam of Matt’s Group did 8X600. Meanwhile, Kevin of Matt’s Group ran the club’s Burke Lake 4.5 mile race at a sub-7:55 minute-per-mile pace. Coaches Matt (8th place at a 6:22 pace) and Bob (7:45 pace) also ran the race.

Wednesday (August 20) was the club’s monthly noontime Tidal Basin 3K race and Coach Peter ran it at a 7:04 pace. Wednesday evening was the club’s regularly scheduled Track Workout at W&L of 3-4X1600.

In the near term: We meet on Saturday (August 23) at 7:30 a.m. for the first of two weeks at Bluemont Park in Arlington to run about eight miles (10M Group) or about five miles (10K Group). Besides the Alternate Track Workout next Tuesday (probably 4-5X600), or the club’s Wednesday Track Workout (20 minute tempo run, then 3X300), there is a Program Happy Hour on Thursday (8/28) starting at 6:30 p.m. at the Sette Bello Restaurant in Arlington. See you there!

Week 5 at Fletchers

2008-08-09T12:09:00.004-05:00

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

2008-08-08T15:57:00.002-05:00

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

2008-08-01T14:09:00.007-05:00

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

2008-07-21T18:02:00.009-05:00

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

2008-07-17T15:27:00.005-05:00

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

2008-07-10T13:40:00.010-05:00

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...

2008-06-02T18:53:00.008-05:00

...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

2008-05-11T22:29:00.008-05:00

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!

2008-05-08T06:08:00.005-05:00

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.

Penultimate Week!

2008-04-27T10:22:00.009-05:00

Week 11 of the dcrrc TKG will meet at 9 am on Saturday, May 3, 2008 in Stanton Square in DC, a few blocks to the southeast from Union Station (Red Line). There should be plenty of street parking nearby on Saturday. This is the starting point, and the ending point, of the Capitol Hill Classic. Kristin will be directing the morning's activities, which probably will entail some variation on the actual CHC 10K race course. Sasha will be there from the Reebok SunTrust National Half-Marathon Program to take some runners out as well.
Don't forget that tomorrow night (Monday night, 4/28), is the Snowball Series Awards and Marathon Training Program Recognition Night. Everyone is welcome at 7:00 pm at the Cactus Cantina, 3300 Wisconsin Ave NW in DC, 20016, for the presentation of the Snowball Series age-group awards, and to recognize the coaches and participants in the Reebok Official Training Program for the SunTrust National Marathon. This is always a fun, informal event. The list of the 2007-2008 Snowball Series winners has been posted on the club's website. Awards are three deep in each age group.

Last Week, week 10, Saturday 4/26 at Haines Point. Bob and I took out all of the runners, including some guest runners from the Reebok SunTrust National Half Marathon Training Program, on a 7-mile run up Capitol Hill, through Stanton Square, to Lincoln Park, down L'Enfant Promenade and over the Francis Case Bridge on the return. This was achieved in about 70 minutes. Several of the runners achieved it in under a 10-minute per mile pace. A few runners varied the route or distance as they saw fit. (Above: Coach Bob leads the TKG on Haines Point in week nine.)

Marine Corps Marathon and DCRRC Hall-of-Famer Jim Hage spoke to us in Week 4 about running a race. Here is an article he wrote on why he runs. When you all graduate to a marathon, here are his tips on that.

Week Ten, April 26th, at Haines Point

2008-04-24T07:05:00.005-05:00

Week 10, April 26, 2008:

Three weeks of training left! We will meet again on Haines Point in the Golf Course parking lot at 9 AM for a run of up to seven miles. Here is a 6.8 mile route that replicates the sixth, and then the first, mile of last year's race course. I recently received information from the race director that the course has been changed, due to security concerns. There is still a run up Capitol Hill, however.

For weeks 11 & 12, we'll meet at Stanton Square by Union Station and practice on the actual course of our target race, the CHC, which starts and finishes at Stanton Square. It's a five minutes walk from Metro at Union Station (Red Line), or there is street parking around the square.

Last week (week nine) John, Kristin, Peter and Bob led a small band of dedicated runners on a six mile run around Haines Point and along the Mall. It was a wonderful morning to run.

Afterwards a group of runners met at Whitlow's on Wilson (WOW) Boulevard in Arlington (Clarendon) and enjoyed brunch with some coaches and participants from the Reebok SunTrust National Half-Marathon Training Program and the dcrrc club president. (Right: TKG runners gather before the run from Roosevelt Island on a beautiful Saturday morning.)

Track was offered on Wednesday evening at 7 pm at Washington & Lee High School in Arlington as usual. The workout was 4 one-mile repeats at 10K race pace on the nearby hilly Custis trail (there was a lacrosse game so the track was closed) with quarter mile recovery runs in between. My splits were 7:26, 7:40, 7:49, 7:51. What were yours? Track work is the fastest way to get better and what you're going to have to do, probably, if you ever want to run a sub-50 minute 10K. The runner in the Reebok SunTrust National Half Marathon Training Program, who always went to track workouts, who went from wishing for a 1:50 to running an actual sub 1:40 half marathon in the race, was there. Go here to find out the track workout schedule.

You all should run three more times this week, at least 12 more miles total for the week, not counting Saturday's long run.

Week 9, April 19th, Haines Point

2008-04-12T15:25:00.007-05:00

Week 9: Saturday April 19th:

We are meeting on Haines Point in the Golf Course parking lot at 9 AM for up to a seven mile run. Here in the ninth week we'll try to do our long run for the Program. There'll be no sighting of the giant though (Below: The Awakening Statue), he's gone! Left for PG County.

Afterwards, everyone is invited to Whitlow's on Wilson (WOW) Boulevard in Arlington (Clarendon) at about 10:45 to enjoy brunch with anyone from the Reebok SunTrust National Half-Marathon Training Program who wishes to come. This group recently finished its own race, the SunTrust National Half-Marathon and did quite well.

Last Week (week 8, April 12th): Everyone met at Roosevelt Island and Coaches John (south on the Mt. Vernon Trail, over the 14th Street Bridge, north on Ohio Drive to the Memorial Bridge and back into Virginia and to Roosevelt Island), Peter (same route), Renee (north into Georgetown over the Key Bridge, south to the 14th Street Bridge and back into Virginia, north to Roosevelt Island on the Mt. Vernon Trail) and Bob (south on the Mt. Vernon Trail to Gravelly Point and return) took their charges between 5-6 miles in a little over an hour. Everyone ran really well. (Right: Renee's group meets Peter's group on the 14th Street Bridge from opposite directions. Off to the left you can still see that a few Cherry Blossoms were still in bloom.)

A number of people, including Coach John and Marisa, ran the Cherry Blossom 10-Mile Race last Sunday, April 6th. Congratulations to them.

You all should run three more times this week, at least 30 minutes each time. One run should be faster than you normally go. You could substitute the Wednesday night track workout for this faster-paced run.

Week 8, April 12th.

2008-04-07T10:15:00.010-05:00

WEEK 8, Saturday April 12, 2008 at 9 am:

The dcrrc 10K Training Program will meet at the Roosevelt Island Parking Lot for up to a 10K run. (Below right: The Potomac from the meeting place in the Roosevelt Island Parking Lot before Saturday's run.)

Go Northbound on GW Parkway to just past the Roosevelt Bridge where there's a turnoff to your right. If you take Metro, take the orange or blue lines to Rosslyn, and run towards the Key Bridge. You cross the Mt. Vernon Trail after you cross over Lee Highway but before you start over the Key Bridge. Go South on the Mount Vernon Trail a quarter mile to the Roosevelt Island Parking Lot.

A suggested route is 10K on the nearby Custis Trail. We could run to Glebe Road and back. It'll be a little bit hilly as we practice for Capitol Hill in the race in the sixth mile.

This week you should run three other times, 3-5 miles each run. One run should be a fast-paced run, or have fast portions in it (interval running). Track is on Wednesday night at 7 pm in Arlington. This is a self-contained program, go the the Track Workout section on the club's website for more information.

Next week (week 9) and week 10 we'll meet at Haines Point in the Golf Course parking lot. (Left: Heading out on the Mt. Vernon Trail.)

Weeks 11 and 12 we'll meet in Stanton Square in the District near Union Station. The target race, the Capitol Hill Classic 10K, starts in Stanton Square.

LAST WEEK (week 7). We were joined by Jessica, a runner who had just completed the Reebok SunTrust National Half Marathon training program (16 weeks). Jessica broke two hours for the half marathon last week and has already plunged into training for the Capitol Hill Classic 10K which is, after all, in SIX SHORT WEEKS! Coaches Kristin and Peter took their runners south on the Mount Vernon Trail to the Gravelly Point parking lot just north of National Airport, and back, for six miles in about an hour. Coach Renee took the 14th Street Bridge into the District and then headed north through Georgetown to the Key Bridge and returned, where she completed a loop of six miles in about 55 minutes. It was beautiful spring weather, although there was some wind. (Right: This is what running in the District looked like last week.)

ANNOUNCEMENTS:I hope that you all continue with your running and don't let your conditioning slip after this Program is over. The ARMY 10-MILER registration opened last week. It is MORE THAN HALF-FULL already in one short week. It will be run on Sunday, October 5, 2008. Consider putting it on your schedule and taking the dcrrc 10-Mile Training Program this summer, which starts on July 14th. All of you who finish the 10K Program and keep up with your running are capable of finishing the 10-Mile Program Training too.

Run happy.

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

2008-04-04T16:28:00.013-05:00

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!

2008-03-27T17:40:00.009-05:00

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!

2008-03-18T18:02:00.006-05:00

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.