People going varying distances on Sunday with WRC, 8 am at 3300 M Street. If I don't spend an inordinate amount of time on a treadmill tomorrow, I will be going 14 or so...
Be there or be square.
Friday, January 28, 2011
Tuesday, January 25, 2011
Wednesday Easy Run
Easy 7 to 9 miles on the Georgetown loop, leaving 12th and Penn at 6:50 AM.
Early commits: Alan and Richard
Early commits: Alan and Richard
Monday, January 24, 2011
Tuesday Speedwork
12 x 400 at interval pace
7 am at Hains Point
6:50 leaving 12th and Penn
Early commits: Alan, Geoff, Richard, and Sarah
Thursday, January 20, 2011
Friday Georgetown Run and Hill Sprints
Georgetown route with optional loop around Roosevelt Island for 7-9 miles with some hill sprints.
Meet at 12th and Penn at 6:50.
Thursday Workout
[For posterity:] 5 x 5 minute pickups, 3 minutes rest. Pruitt, Geoff, PJ, and the Long Shadow of Doom took part. Strong showing by all.
Tuesday, January 18, 2011
Wednesday Easy Run
Georgetown route with loop around Roosevelt Island for 7-9 miles.
Meet at 12th and Penn at 6:50.
Monday, January 17, 2011
Thursday, January 13, 2011
Friday Easy Run
7-8 miles Friday morning, Georgetown loop. Leaving 12th and Penn at 6:50 AM. Early commits: Alan, Richard, Geoff, and Savitch.
Wednesday, January 12, 2011
Thursday Pick-Ups
Pemberton is going 5 x 4 min at Hains Point tomorrow morning, leaving 12th & Penn @ 6:50 am, arriving at Hains Point @ 7 am.
Tuesday, January 11, 2011
Wednesday Easy Run
Sorry for the late posting, but Alan, Savitch, Geoff, and Sarah are doing the Georgetown run tomorrow (Wednesday) morning, leaving 12th & Penn at 6:50 am...
Monday, January 10, 2011
GW Birthday Marathon Relay - Race Team Announcement
The rosters are set for the GW Birthday Marathon Relay:
Dojo of Pain Men's A - Alan, Dan, Geoff
Dojo of Pain Co-Ed A - PJ, Sarah, Dave
We can always put in additional teams, so contact Dan if interested in racing.
Dojo of Pain Men's A - Alan, Dan, Geoff
Dojo of Pain Co-Ed A - PJ, Sarah, Dave
We can always put in additional teams, so contact Dan if interested in racing.
Congrats to the Burnhams
Dave and Sarah Burnham finished first and second, respectively, in the Run2Read Half Marathon in West Virginia yesterday. (Isn't it sort of an oxymoron to name a literacy-promoting race "Run2Read"?) Dave ran a blazing 1:13 and change in snowy conditions and won by almost four minutes, and Sarah, running stealthily under her maiden name, ran a PR 1:33, not having done even 13 miles in training. So a good spring marathon for her is definitely in order.
Sunday, January 9, 2011
Monday Run - 7-9 Miles
Pemberton and Rainey are going 7 to 9 miles with some hill sprints mixed in Monday morning, leaving 12th & Penn at 6:50 AM.
Friday, January 7, 2011
January 9th - Sunday Run
I'll be running 6-10 miles easy with a few pickups on Sunday morning with WRC, leaving from Georgetown at 8 am, if anyone else is interested. I believe Savitch is an early commit.
Thursday, January 6, 2011
GW Relay - the Burnhams are in!
Sarah and Dave Burnham say that they are up for the Marathon Relay. (Testing to see if this email to blog thing really works.)
Friday Run = 6-8 miles?
Easy 6-8 miles tomorrow morning, leaving 12th & Penn at 6:50 AM, heading over to the GW Parkway, TR Island, back through G'Town. Early commits: Alan, Savitch, and me.
Washington Birthday Marathon - More Details
Washington Running Report has an article on the Washington Birthday Marathon. Relevant to us is the course record for the open men's relay:
Open Men 1998 Cumberland Valley Athletic Club 2:26:50
A 2:26:50 works out to roughly 5:36 pace, over a fairly difficult course. That is probably a little ambitious for such an early season race, but just something to keep in mind.
As of now, we have commitments from me, PJ, Alan, and Geoff. Still looking for two more folks, to either make a co-ed team, or a dueling men's open team.
******UPDATE*****
We have two more commits, Sarah and David. That gives us two squads, one co-ed and one open men. Co-ed record according to WRR is:
Coed 1991 Washington Running Club 2:36:04
Jim Hage, Cathy Ventura-Merkel, Jerry Merkel
Which works out just a touch under 6 minute pace.
Open Men 1998 Cumberland Valley Athletic Club 2:26:50
A 2:26:50 works out to roughly 5:36 pace, over a fairly difficult course. That is probably a little ambitious for such an early season race, but just something to keep in mind.
As of now, we have commitments from me, PJ, Alan, and Geoff. Still looking for two more folks, to either make a co-ed team, or a dueling men's open team.
******UPDATE*****
We have two more commits, Sarah and David. That gives us two squads, one co-ed and one open men. Co-ed record according to WRR is:
Coed 1991 Washington Running Club 2:36:04
Jim Hage, Cathy Ventura-Merkel, Jerry Merkel
Which works out just a touch under 6 minute pace.
Wednesday, January 5, 2011
Workout Thursday
From Pemberton and PJ: 8 (or 6) x 3 minutes with 2 minutes jog rest tomorrow. This is a good workout for people of disparate speeds because the fast catch back up with the slow on the rests. Leaving 12th and Penn at 6:50.
Monday, January 3, 2011
Easy Run Wednesday
George Washington Marathon Relay
Race Details:
Date - Feb. 20, 2011
Time - 10:30 AM
Place = Greenbelt Youth Center, Greenbelt, MD
Relay Details - Leg 1: 9.7 mi; Leg 2: 7.3 mi; Leg 3: 9.2 mi.
Other Notes - The course has rolling hills, so don't necessarily come to this race expecting to set a 9.7 mile PR. Friendly, fun competition. Past three winning relay times: 2009 - 3:00:06; 2008 - 2:37:37; 2007 - 2:50:38. In 2008, Yi's WRC squad took first, ahead of Pemberton's co-ed team by 6 minutes. Hamley won the full marathon that same year, running solo, in 2:42. Last year's race was canceled due to snow.
Sunday, January 2, 2011
Monday Run - 7-9 Miles
Pemberton is looking to run 7-9 miles tomorrow, leaving from 12th & Penn @ 6:50 AM. Any takers???
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