Saturday, November 30, 2013
And for Setting the 5 MIle Record...
Congrats AGAIN to Megan Haberle for setting the club women's 5 mile record at the Alexandria Turkey Trot, running 30:35 (6:07 per mile), fast enough for 7th place in a very competitive field.
Sunday, November 24, 2013
Congrats to Megan for a New 10K Club Record
Congrats to Megan Haberle for setting a new club record in the 10k. Yesterday at the Run for Shelter 10k in Alexandria, Megan ran a 38:41 (6:14 avg pace), good for first woman and third overall out of 447 finishers.
Friday, November 15, 2013
Radiolab Story on Kenyan Distance Running
An entertaining story theorizing about why Kalenjin distance runners have been so successful:
Sunday, November 10, 2013
2013 Woodrow Wilson Half Marathon
Megan Haberle made her club debut at the Woodrow Wilson Bridge Half Marathon today in spectacular fashion, clocking a 1:26:21 (6:36 pace), finishing 9th out of 959 women. Megan also won her age group and makes her debut in the club records, with the second-fastest women's time in a half marathon. Congrats Megan!
Monday, November 4, 2013
Q&A: Chris Pruitt
Editor's Note: In a new feature for Dojo News, we'll be publishing post-race Q&As with team members following particularly notable performances. First up is Chris Pruitt, a member who has spent all of 2013 rewriting the Dojo record books, setting all-time best performances in six different events (mile, 5k, Pi, 10k, 10 mile, marathon). He capped off the year in spectacular fashion at the Marine Corps Marathon, finishing 8th overall with a time of 2:29. Now he shares the secrets that will surely allow any schlub to knock out a sub-2:30 marathon:
* You had a pretty big 2013 in terms of race performances. How did you manage to maintain a peak for so much of the year?
I did three 12-14 week training cycles this year, with two weeks of rest (easy running every other day or so) between them. The first cycle was geared toward the Cherry Blossom 10 miler, the second was focused on 5k/10k training, and the final one was for the marathon. I think the variety in training approaches helped keep things fresh.
* Going into MCM, what was your mindset for the race?
I knew I was capable of a big PR if I stuck to my gameplan, which was to go out slowly and focus on hydration and nutrition during the race.
* Any surprises during the race? What were the hardest parts?
My biggest surprise came at mile 23. I used up my sixth and final gel right before getting to what I thought was a water station. When I grabbed the cup and took a gulp, I found that it was actually filled with donut holes. (Apparently, that was the “junk food station.”) I think the volunteers got a kick out of that. (I laughed too, after some expletives.) I was probably one of many to make the same mistake. The hardest part might have been the beginning and trying to resist the temptation to go out hard. The final hill, of course, was very tough.
* Looking back at your build-up for MCM, what did you feel like were your key workouts?
I would say that the 3 x 3 mile at HMP, 12 mile tempo at PMP, and the 9 x 1 mile at 10 mile/HMP pace were the key workouts. I also did 4 long runs over 20 miles, including a 24 miler about five weeks out.
* What was the key to turning around the late-race leg cramps in the marathon?
Nutrition and hydration. I carbo-loaded the week before, doing the two days of carb depletion followed by three days of carb loading. During the race I took six gels, drank water and Gatorade at every station, and drank a bottle of GU electrolyte brew at mile 17. I felt strong until the end and had no cramps until I finished.
* How satisfied are you with your performance? Anything you would change about either your pre-race buildup or your race plan?
Very satisfied. Breaking 2:30 was my “stretch” goal. I wouldn’t change anything about the pre-race buildup, though in the future I might try to work up to a higher mileage plan. I topped out at 76 miles per week this cycle.
* In terms of racing, what's next for you? Any plans for 2014?
Two months of rest and easy running to close out 2013. I’ll plan to go for a PR at Cherry Blossom in April next year, run some good 5ks and 10ks during the summer, and aim for a PR in a fall marathon. I’d like to do Boston in 2015.
* You had a pretty big 2013 in terms of race performances. How did you manage to maintain a peak for so much of the year?
I did three 12-14 week training cycles this year, with two weeks of rest (easy running every other day or so) between them. The first cycle was geared toward the Cherry Blossom 10 miler, the second was focused on 5k/10k training, and the final one was for the marathon. I think the variety in training approaches helped keep things fresh.
* Going into MCM, what was your mindset for the race?
I knew I was capable of a big PR if I stuck to my gameplan, which was to go out slowly and focus on hydration and nutrition during the race.
* Any surprises during the race? What were the hardest parts?
My biggest surprise came at mile 23. I used up my sixth and final gel right before getting to what I thought was a water station. When I grabbed the cup and took a gulp, I found that it was actually filled with donut holes. (Apparently, that was the “junk food station.”) I think the volunteers got a kick out of that. (I laughed too, after some expletives.) I was probably one of many to make the same mistake. The hardest part might have been the beginning and trying to resist the temptation to go out hard. The final hill, of course, was very tough.
* Looking back at your build-up for MCM, what did you feel like were your key workouts?
I would say that the 3 x 3 mile at HMP, 12 mile tempo at PMP, and the 9 x 1 mile at 10 mile/HMP pace were the key workouts. I also did 4 long runs over 20 miles, including a 24 miler about five weeks out.
* What was the key to turning around the late-race leg cramps in the marathon?
Nutrition and hydration. I carbo-loaded the week before, doing the two days of carb depletion followed by three days of carb loading. During the race I took six gels, drank water and Gatorade at every station, and drank a bottle of GU electrolyte brew at mile 17. I felt strong until the end and had no cramps until I finished.
* How satisfied are you with your performance? Anything you would change about either your pre-race buildup or your race plan?
Very satisfied. Breaking 2:30 was my “stretch” goal. I wouldn’t change anything about the pre-race buildup, though in the future I might try to work up to a higher mileage plan. I topped out at 76 miles per week this cycle.
* In terms of racing, what's next for you? Any plans for 2014?
Two months of rest and easy running to close out 2013. I’ll plan to go for a PR at Cherry Blossom in April next year, run some good 5ks and 10ks during the summer, and aim for a PR in a fall marathon. I’d like to do Boston in 2015.
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