Sunday Run

I am going to try to knock some rust off this Sunday morning, running 6-8 easy with the Washington Running Club at 3300 M Street, Georgetown, @ 8am.

New Season, New Color Scheme

For the Spring 2011 season, we are introducing a new color scheme here at the Dojo. Our consultants have just turned in their report, and have determined that the Dojo's team colors will be Navy and Orange. According to the report, "Orange warns your competitors that you are coming. Navy tells them, 'relax, you've been passed.'"

The Official Fall 2010 Recap

The Fall 2010 season saw some great highs for the Dojo. PJ pulled off the first of many future victories, running away from the field at the Murdick's Fudge Run The Chop Challenge in July. He set a PR at the 10K distance at Lawyers Have Heart in June. AND, he was on target to set a huge marathon PR before a foot injury derailed his final months.

Bryan (pictured) continues to amaze, rolling to a sub-3 hour performance at the St. George Marathon in October. Bryan not only won the over-40 Cyldesdale Division, but was the fastest Clydesdale overall, and also set the all-time Clydesdale course record. He attributes it all the his fast legs and linebacker build.

New addition Pruitt, after enduring the excruciating pain of (watching) child birth, battled back to have a fantastic season. He took second at the Mclean 5k, and also laid down a fantastic 1:13 on the Canal Towpath to win the International Peace Half Marathon in September.

Henry W. had another fine season as (along with Pruitt) one of the Dojo's speed merchants. He came in 4th overall at the Mclean 5k, 5th overall at the Race for World Peace 5k (with an impressive 16:38), 7th overall and 2nd in his age group at the Skyrise Chicago Tower Climb, and 6th overall at the Boo Run for Life 10k, breaking 35 minutes! For his efforts, Henry has been ranked #1 in the 50-54 age group by the Washington Running Report.

Savitch checked in with his first sub-5 minute mile (Midsummer Night Mile), his first triathlon (Hawaii Half-Ironman), a solid 1:18 at the Woodrow Wilson Half, and another sub-3 hour performance at Philadelphia.

Alan continues on the comeback trail, and temporarily loaned his proper spot atop the WRR rankings to others this season. Latest word is that he is ready and raring to go.

This season, we not only learned more about Hamley's murky past as a DC punk rocker, but also saw him win the Cheverly Day 5K, and come in 3rd overall at the Frozen Slopes Cross Country 6k earlier this month. Like Pruitt, he did all this while in the hazy state of new fatherhood.

New member Geoff enjoyed his first season as a full-fledged member, and he brought great honor to the Dojo. GK won the North Face Endurance Challenge 10k in June, ran a 54:31 at the stacked and famed Boilermaker Road Race, and checked in with a 1:18 at the Woodrow Wilson Half.

As for me, this was a two-marathon year. Coming into this season, I ran the National Marathon in 2:36, for 7th, followed by a 1:17:01 at the Woodrow Wilson Half (16th), and a 35:23 at the Clarendon Day 10K. I capped the season off with a 2:38 at the NCR Marathon (2nd).

Thursday - 8/12

9 miles at planned marathon pace

6:45 AM @ 12th & Penn
7 AM @ Hains Point

Thursday July 29

9 miles at PMP

6:45 @ 12th and Penn
7 AM @ Hains Point

Tuesday July 20

5 x 1 mile, 3 min. rests. Leave 12th & Penn at 6:45 AM, arrive at Hains Point at 7 AM.

Thursday July 15

8 miles at PMP
6:45 @ 12th and Penn
7 AM @ Hains Point

Tuesday July 13

Back to the grindstone!!!

4 x 1 mile, 4 min. rests. Leave 12th & Penn at 6:45 AM, arrive at Hains Point at 7 AM.

Monday Run - 07/12

9 mile run, leaving 12th and Penn at 6:45 am, to Georgetown via Roosevelt Island.

UPCOMING RACE: Midsummer Night's Mile

The Dojo is planning on taking on the Midsummer Night's Mile, Friday, July 9, at the Rockville High School track.

Hopefully we can get a big Dojo turnout for this event. There is something for everyone, with 8 heats, each for a different predicted mile time (4:50 or less, all the way to greater than 8:45).

After the race, we will head out for a team dinner.

If you are interested in racing, comment below!!!

http://mcrrc.org/racing/2010/race_descriptions.php#midsummer_mile

Thursday, June 1 - 7 mi @ goal marathon pace

7 miles at goal marathon pace. Since Hains Point is gated off because of the 4th of July prep, we are going to hit the Tidal Basin 3k loop.

6:45 AM : 12th & Penn
7 AM : Tidal Basin

Wednesday run - 06/30/2010

9 mile run, leaving 12th and Penn at 6:45, to Georgetown via Roosevelt Island.

Tuesday June 29

9 x 400 at mile pace, 1 minute rests

6:45 AM @ 12th & Penn
7 AM @ Hains Point

Monday Run - 06/28

9 mile run, leaving 12th and Penn at 6:45, to Georgetown via Roosevelt Island, plus 5 or so hill sprints.

Thursday Workout - 06/24

6 miles at planned marathon pace.

Meet at 12th & Penn at 6:45 AM or Hains Point at 7 AM

Wednesday run - 06/23/2010

Georgetown and possible Roosevelt Island loop

Leaving 12th and Penn at 6:45

Tuesday, June 22nd

4 x 1200 w/ 3:30 rests
6:45 AM @ 12th and Penn
7 AM @ Hains Point

Friday Run - 06/18/2010

9 mile run, leaving 12th and Penn at 6:45, to Georgetown via Roosevelt Island, plus 5 or so hill sprints.

Thursday Workout - 06/17

5 miles at planned marathon pace.

Meet at 12th & Penn at 6:45 AM or Hains Point at 7 AM

Wednesday run - 06/16/2010

9 mile run, leaving 12th and Penn at 6:45, to Georgetown via Roosevelt Island.

6/10/2010 Thursday Workout

Most Dojo disciples are racing Lawyers Have Heart this weekend, so this Thursday we will be doing a pre-race tune-up. Great opportunity for those who have yet to make it out to make it on board the pain train before it leaves the station.

3 Miles Total, with two of the three miles at half marathon pace (1 on, 1 off, 1 on), and then a long cool-down via 14th Street Bridge to Memorial Bridge.

6:45 @ 12th and Penn
7 @ Hains Point

Thursday 6/3 - Workout @ Hains Point

2 x 3 miles at 5 seconds faster than goal marathon pace

6:45 AM @ 12th and Penn
7 AM @ Hains Point

Tuesday 6/1

2 x (4 x 600), leaving 12th & Penn at 6:45 AM, starting at Hains Point at 7 AM.

Sunday 5/30 Trail Run

Long run on the trails this Sunday, 5/30, 8 am. Candy Cane City parking lot, by the playground equipment and portajohns.

Tuesday workout - 05/25

The Dojo is back on at Hains Point for 3 x (3 x 400) with 2 min rest between reps and 4 min rest between sets. Then possibly 2 x 200.

Meet at 12th & Penn at 6:45 AM or at Hains Point at 7 AM.

Any Dojo members looking for a new place to live?

Anyone looking for a new place to live? Dan is in the market for a distance-running roommate or two for a townhouse in Old Town, Alexandria. Clock is ticking, contact Dan by Sunday if interested!

Thursday Workout - 05/20

Meet @ 12th & Penn @ 6:45 AM.

12 sprints on Capitol Hill.

Tuesday workout - 05/18

12th & Penn to Georgetown and back with fartlek accelerations of 5, 4, 3, 2, and 1 minutes with equal rest, then a set of 10 short hill sprints. Leave 12th and Penn at 6:45 AM.

Tuesday workout - 05/11

12th & Penn to Georgetown and back with four three-minute fartlek accelerations, then a set of 10 short hill sprints. Leave 12th and Penn at 6:45 AM.

Thursday Workout - 05/06

Workout tomorrow:

Meet @ 12th & Penn @ 6:45 AM.

10 sprints on Capitol Hill.

Tuesday 5/4 - Workout

12th & Penn to Georgetown and back with four two-minute fartlek accelerations, then possibly a set of short hill sprints. Leave 12th and Penn at 6:45 AM.

Thursday - 4/29 - Hill Sprints

Workout tomorrow:

Meet @ 12th & Penn @ 6:45 AM.

6 - 8 sprints on Capitol Hill.

Dojo vs. Boston

Photos courtesy of Mike Martinez.

Preliminary Boston Marathon Results!

From the Long Shadow of Doom:

Congrats to the Dojo's Boston runners. Rainey ran 3:09, Richardson came in a hair over 3:05 in a big PR, PJ at 2:49 and another PR, and Savitch in 2:41 and another PR. Naoko and Dan ran 3:35:10 and 3:35:11. I suspect collusion. So everyone had a great day, it sounds like. Enjoy the post-race glow.

Friday Workout - 4/16/2010

A final pre-Boston tune-up:

6 miles with 2 pickups of 800 meters @ 10K pace.

Meet at C&B @ 6:45 AM, Hains Point @ 7 AM.

So, what's the run for tomorrow? I'd be up for whatever the pre-Boston crowd is contemplating.

Wednesday Workout 04/14/2010

Meet at Hains Point at 7 AM

9 miles easy with 3 x 3 minutes hard mixed in