WRC News: 2009 Digest | Washington Running Club

The following is a digest of all WRC Club News and Announcements for 2009, as extracted from their original email medium. A gallery of photos compiled from all these announcements precedes the digest. We will re-caption the photos as time allows.

Dear Running Club Member:

WRC has had a great year so far!! So many of you have been participating on race team, volunteering at races, and training at Sunday runs and track workouts!! WRC is a unique club with a rich history. However, the club would not be what it is without its membership!

Naoko and I would like to welcome some new additions to our WRC club board. Dan Simonds will be taking over as club secretary. As many of you know Dan has been an active participant in the club for several years and has been instrumental in many club initiatives such as club uniforms.

Dan Yi and Madeline will be joining the board as Directors at Large. Dan Yi, also known as “young Dan” has been an active participant at WRC for a couple of years, often turning out speedy Sunday long runs. Most recently, Dan led the WRC Capital Hill Classic team to a first place team finish. Dan’s passion for the sport is apparent, and he can often be found talking about running with anyone, anytime.

Madeline Harms first joined WRC last summer after graduating from Wellesley, where she ran cross country. Madeline is an enthusiastic member of the club, and participates in WRC activities every chance she gets. She is currently recovering from injury, but is excited to use some of her extra time from not running to help out with club activities. Madeline will be heading up our WRC volunteer initiative and working on special club projects.

Thanks to all for your dedication to the club!

Go WRC!!

Elyse Braner, President

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

2. Dues–Please Renew Your Membership to Continue receiveing the newsletter!! If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

3. Track– Meets (Tuesday)– Track met this morning, Tuesday, 6:30 AM at American University. Please e-mail Naoko at naoko.ishibe@gmail.com to join the list serv.
The suggested workout for this week will be 1200 (400 jog rec.) —
1000 (400 jog rec.) — 800 (400 jog rec.) — 600 (200 jog rec.) —
3×400 (200 jog rec.).

4. Lawyers Have Heart Volunteer Effort–Not racing the Lawyers Have Heart Race on June 13th? Consider volunteering. Madline Harms is heading up our volunteer effort. Please contact her at madeline.harms@gmail.com.

5. Form Analysis and Injury Workshop — Lululemon Logan Cirlce will be hosting a presentation by Physical Therapist Robert Gillanders. The workshop will address issues with running form and injury prevention. The event will take place on Thursday, June 11th from 8-9 pm. E-mail elyse.braner@gmail.com with questions.
Race Results

Race for the Cure 5k, DC, 6/6/09

Dan Yi, 29, 17:24

DCRRC Triple Crown Races, Alexandria, 6/6/09

1 1/4 Miles
James Scarbourough, 8:57.7
Jay Jacob Wind, 9:28.5

1 3/16 Miles
Jay Jacob Wind, 8:15.3

1 1/2 Miles
Jay Jacob Wind, 10:20.4

San Juan Island 1/2 Marathon, 6/7/09

Chris Haave, 48, 1:35:08 (2nd)

Great Job Team! Remember to submit race results to elyse.braner@gmail.com

(Pictured are Madeline Harms, Elyse, Amanda Hamilton, Joanna Russo, and Chris Haave).

Dear Running Club Member:

First, I would like to commend the club on the amazing turnout we have been having both at the Sunday run, Tuesday track workouts, and at various races as both competitors and volunteers! We have really built our own tight-knit community within the larger DC running world!

Late last week, I took a trip down to Water Street Gym in Georgetown and had a run analysis done with Physical Therapist Robert Gillanders. I was unsure of what I would be able to learn about my running after 11 years of competitive racing, various visits over the years with podiatrists, orthopedists, trainers, and most recently, the work I have done with my own athletes. However, I came out of my appointment with so much new information that I know will have a great impact on my running this season, as well as for the long term. During my appointment, Robert went over my running history and then tested my strength in various muscles, as well as gave me a flexibility test. Following the tests, he took video of me running so that he could analyze my form. After the form analysis he went over multiple exercises with me that will strengthen my particular areas of weakness.

I found Robert’s analysis to be incredibly helpful and eye opening. His analysis of my weak areas were consistent with the areas where I have felt pain during running or are more susceptible to soreness after a workout or race. Having specific exercises to focus on to build strength will help me recover faster from workouts with less soreness, as well as make me less likely to become injured. My experience has made me confident that a form analysis is something that can benefit a runner at any point in his or her career.

Go WRC!!

Elyse Braner, President

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

2. Dues–Please Renew Your Membership to Continue receiveing the newsletter!!
If you have not renewed your membership, please do so here. The annual dues fee has increased. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

3. Track– Meets (Tuesday)– Track meets on Tuesdays. Please e-mail Naoko at naoko.ishibe@gmail.com if you are interested.
4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

(Pictured is Gerry Ives in a vintage WRC uniform).
Race Results

Lawyers Have Heart 10k, DC, 6/13/09

Dan Yi, 29, 35:57
Jean-Christophe Arcaz, 48, 36:13
Steve Moore, 31, 36:30
Daniel Walfish, 32, 39:48
John Kendra, 46, 41:17
Jay Jacob Wind, 59, 45:38
Bruce Reynolds, 46:08

(Special Thanks to Madeline Harms and Amanda Hamilton for volunteering)!

Tidal Basin 3k, DC, 6/17/09

Dan Yi, 29, 10:15
Michael Mills, 37, 10:58
Jay Jacob Wind, 59, 13:48

Run for the Rainforest 5k, Arlington, 6/20/09

Jay Jacob Wind, 59, 22:54

Waterfront Festival 10k, Alexandria, 6/20/09

Dan Yi, 29, 37:22
Peter Novick, 57, 49:53

Anna Novick, 20, 41:58

Hugh Jascourt 4 miler, DC, 6/20/09

Dan Simonds, 42, 24:30
Jay Jacob Wind, 59, 28:50
James Scarborough, 51, 31:09

Naoko Ishibe, 40, 25:15 (1st)

Great Job Team! Remember to submit race results to elyse.braner@gmail.com

(Pictured are Caroline and Juli at post-run coffee shop).

Dear Running Club Member:

Have you ever run a perfect race with a perfect pace and finished with an encouraging PR? Hopefully you have. I’ve been close just a couple of times but that’s about it. Although there is a lot that goes into running a great race such as good pacing (as described by Dan Yi in a previous newsletter), I wonder if TRAINING at the right pace is very near the top of the list. This week we are fortunate to have WRC member John Kendra contribute to our newsletter. If you sometimes begin a race or workout with a remarkably optimistic pace only to later find yourself gasping for breath, slowing rapidly, and hoping the end is near, you’ll likely find John’s below article useful and timely. I’m pretty sure John’s ideas will help me and I hope they will help you, too.
Go WRC!

Dan Simonds, Secretary

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Track– Meets (Tuesday)– Track meets on Tuesdays. Please e-mail Naoko at naoko.ishibe@gmail.com if you are interested.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Happy Hour– Mark your calendars. Our WRC summer happy hour will take place on Friday, August 7th, 6 pm. Location TBD.

6. Social Networking– Follow the Washington Running Club on Facebook and Twitter. The Twitter name is WashRunClub.

(Pictured are Joanna Russo, Elyse, and Amanda Hamilton at coffee shop).
Race Results

Go Fourth 8k, Alexandria, 7/4

Cristina Burbach, 33:54 (PR!)

Dan Yi, 29:27

Edgewood Independence 5k, Kentucky, 7/4

Christine Hackman, 23:09, (1st age group)

Autism Speaks 5k, VA, 7/4

Naoko Ishibe, 40, 18:50

Dan Simonds, 41, 18:41

Washington Running Report Runner Rankings
(Congrats to the following runners for making the runner ranking list for Spring ’09).

Open Women’s Division:
Naoko Ishibe 15th
Barb Fallon Wallace 16th
Elyse Braner 54th

Women 35-39
Barb Fallon Wallace 2nd

Women 40-44
Naoko Ishibe 3rd

Men 40-44
Dan Simonds 39th

Men 55-59
Jay Jacob Wind 23rd

(Pictured is Anna Novick).

Race Results Not Listed? Please e-mail all results to elyse.braner@gmail.com.
Member Corner

Ego and Track Workouts
By: John Kendra

Here is a recent personal soundtrack I’ve been playing in my head regarding track workouts. I’ve in general been a very infrequent practitioner of this training component. In recent months, I began to notice that the workouts had taken on an aspect of intimidating rigor. My habit, if something performed so occasionally could fairly be termed a habit, was to run the various distances, 400- and 800-meter intervals typically, as hard as I could. I had come to feel it very important to achieve particular time thresholds; that nothing less was acceptable. The net result was mainly negative. For one thing, after just a small number of such intervals, I felt completely wrecked. Additionally, I felt reluctance to attempt the track workouts at all if I felt capable of delivering only a less-than-stellar performance.

A couple of weeks ago I began trying something different. For once, I paid attention to the entire content of one of Naoko’s recommended track workouts; in particular, the part (the trailing clause) that indicates the workout should be performed at a “5-K pace”. Well, a 5-K pace is very significantly different than “as hard as you can”. Executing this type of plan, however, requires a sober assessment of one’s “real” 5-K capability. I am one who has a tendency to engage in some “magical thinking” on such subjects, namely that my “potential” 5-K time is considerably faster than what I’ve actually been turning in the last few races. “Surely I’m faster than that,” I tell myself.

It struck me that this is the beauty of the track. You can choose to represent yourself as anything you want, you can preen and posture and wear fancy sunglasses but — the track doesn’t lie. Though this may sound a lot like a Nike ad about now, it really is the case that to perform these track workouts appropriately—to get through the entire prescribed workout without completely crashing—one has to be prepared to exhibit some very humble honesty in choosing pace. Thus, in my case, in my former attitude, I’d shoot for sub- 1:20 400-m and low 2:50’s 800-m intervals. In contrast to this however, my 5-K capability right now, on a very good day, is slightly below 20 minutes, or about a 6:20 pace, equating to a 3:10 800-m and a 1:35 400-m interval. Adopting this pace, I have been able these last couple weeks to complete fairly extensive track workouts without utterly crashing (or quitting) on the last few intervals. It is still not easy—at all—but it is doable. I have realized that I was trying to cling to a rung on which my hold was simply too tenuous, and that this was taking an unsustainable physical and mental toll. I am much inclined to believe now that my progress will be enhanced by grounding my training in a more honest assessment of my true current capability, and that this will prove to be the intelligent path to attaining—with a solid and true grasp—the performance “rungs” presently (I am forced to admit) out of reach. Member Birthdays

Sophie Lambert, July 1st
Caroline Caine, July 4th
Bruce Reynolds, July 11th
Gerry Ives, July 14th
Chris Haave, July 20th
Norman Brand, July 23rd

Dear Running Club Member:

For the second weekend in a row, WRC members had great showings at area races. First, WRC won the co-ed team division at the National Marathon on Saturday. The team included WRC Secretary Brian Savitch, Steve Moore, Michael Mills, and Emily Cupito, with Brian and Emily running personal records (PRs) of 2:48 and 3:18, respectively. In another regional marathon, WRC Director-at-Large Dan Simonds, also scored his first sub-3:00 marathon, coming in at 2:58 at the Shamrock Marathon in Virginia Beach.

In other news, the first batch of team uniforms has come in. We will be in touch with those members who are running at Cherry Blossom for WRC and ordered uniforms on when to arrange pick up. Please stay tuned to an upcoming newsletter for details on future uniform orders.

GO WRC!!
Naoko Ishibe, Vice President

WRC Announcements
1. Track–Official WRC Wednesday night track practices will be post-poned until after the Boston Marathon. However, we hope you still continue to do your interval work :). Naoko is the track POC. Please contact her at naoko.ishibe@gmail.com with any questions, comments, or to be added to her track list serv.

2. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Dues–Renew before the price increase!–If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support!

5. Run into Runners Event and Yoga for Runners– This is an event that I personally organized through lululemon logan cirlce, 15th and P Street. It will be taking place on Sunday, April 26th from 3-6 pm. This will be a runner’s workshop where you will get to ask the experts questions. Four of the experts include our very own club members Naoko Ishibe, Bryon Powell, Barb Fallon Wallace, and Lindsay Wilkins. The other run experts are Lance Breger (Head Trainer at Mint), Sean O’Brien (elite runner and former pro-Nike runner), Melissa Tanner (local elite runner), and Rick Amernick (President, Captial Striders). From 6-7 pm, join us for a complimentary Yoga for Runners Class.

Race Results

Shamrock Marathon, Virginia Beach, 3/22

Michael Wardian, 35, 2:35:13
Dan Simonds, 41, 2:58:31

Shamrock Half Marathon, Virginia Beach, 3/22

Naoko Ishibe, 40, 1:20:39 (1st- Master)
Diana Johnson, 28, 1:44:31
Cate Florenz, 28, 2:14:03

National Marathon, DC, 3/21

WRC Wins the Team Competition!

Emily Cupito, 25, 3:18: 13

Michael Wardian, 35, 2:22: 15 (2nd)
Brian Savitch, 29, 2:48:09
Steve Moore, 29, 3:05:11
Michael Mills, 38, 3:41:47

National Half Marathon, DC, 3/ 21

Elyse Braner, 24, 1:31:19
Cristina Burbach, 34, 1:33:14
Anna Russell, 26, 1:33:50
Katie Blair, 1:39:12
Amanda Hamilton, 28, 1:55:02

James Scarborough, 58, 1:45:59

Park Ridge 5k, Stafford, VA, 3/21

Christine Hackman, 24:23 (1st-Master)

Old Pueblo 50 Miler, Sonoita, AZ

Bryon Powell, 30, 8:56:42, (8th)

Great Job Team!

(Pictured is Brian Savitch on the way to the National Marathon Finish Line and an awesome Marathon PR).

We want to hear all of your race results, run related stories, and see your race and run photos so we can share all of your news with the club. Please e-mail information and photos to Elyse at elyse.braner@gmail.com.

(Pictured is Katie Blair, Elyse Braner, and Cristina Burbach at the National Half Marathon Finish Line)

Member Spotlight
By: Bryon Powell

On March 29th, I’ll be toeing the line for the first stage of the Marathon des Sables, an event that will be the most difficult challenge of my running career. Set south of Morocco’s Atlas Mountains, the Marathon des Sables is a 7-day, 6-stage footrace across the Sahara Desert in which competitors carry all their gear for the week (except for extra water and the Berber group tent in which they sleep). With 20 pound packs on their backs, competitors cross approximately 150 miles of desert with temperatures capable of approaching 120-130F.

You can follow my progress across the desert at iRunFar.com – I should be posting daily updates during the race. Check out this post for more information about the race and how to support me with your emails during the race: http://www.irunfar.com/2009/03/irunfarcom-does-marathon-des-sables.html. (I won’t have email access, but the race does have a system by which it receives and distributes messages to competitors.)

(Pictured is Bryon Powell).

President: Elyse Braner
Vice President: Naoko Ishibe
Secretary: Brian Savitch
Treasurer: James Scarborough
Information: Jim Wadsworth
Member at Large: Dan Simonds

Dear Running Club Member:

As Brian noted in a previous newsletter, race volunteers are critical in making sure races run smoothly (pardon the pun). Imagine a race without “Gatorade” or water; no signs or markers telling you which way to go; or anyone to help you register for the race. For those of you who want to volunteer, this Saturday presents a perfect opportunity. TheWashington Running Club is co-hosting a 5 KM race with WRC member Bob Platt’s Race Packet, Inc. in Alexandria, VA! If you are interestesd in volunteering, please check out the Evite or contact Elyse (elyse.braner@gmail.com) for more information. If you would prefer to support the club by racing, it is an out-and-back course along the Mt. Vernon Trail (for more information, please go to www.racepacket.com). In either case, we hope to see a lot of familiar faces out there!
On a different note, we want to wish Anna N. the very best as she heads off to Harvard! We enjoyed running with Anna all summer and hope to see her at a future run when she’s back visiting in DC.Go WRC!

Naoko Ishibe, Vice President

WRC is Co-sponsoring the Summer Strides 5k!!! Sign-up to Run or Volunteer!!!

The Washington Running Club and Race Packet are conducting the Summer Strides 5k on August 15th, 8 am in Belle Haven Park in Alexandria. Come celebrate the summer racing racing season on a fast out-and-back course on the Mount Vernon bike Trail. We are looking for runners and volunteers!! Packet pick-up and late registration will be available on race day and on Thursday, August 13th at lululemon Athletica Logan Circle from 6-8 pm.

You can sign-up here
http://www.racepacket.com/calendar/frace.php?fid=36.

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Track– Meets (Tuesday)– Track meets on Tuesdays. Please e-mail Naoko at naoko.ishibe@gmail.com if you are interested. We always have a solid group out there, and we have a lot of fun running our repeats! Plus, Naoko wrties the workouts!! Come!!

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Social Networking– Follow the Washington Running Club on Facebook and Twitter. The Twitter name is WashRunClub.
Member Race Results

Moss Park 10k, Orlando, FL, 8/1/09

-Michael Mills, 41:41 (1st, age group)

Haul’in Aspen Marathon, Bend, OR

-Michael Mills, 3:37 (13th overall)

Leesburg 20k, VA, 8/9/09

-Naoko Ishibe, 1:21:15

Leesburg 10k, VA, 8/9/09

-Dan Simonds, 38:03

(E-mail Race Results to elyse.braner@gmail.com)

Dear Running Club Member:

The spring season is off to a great start for WRC members. We had several members participate in the St. Patrick’s Day 8k. Vice President Naoko had an outstanding performance at the Baltimore 5k, running 17:40.

There is a lot more to look forward to this spring, including a WRC race team at National, four race teams at Cherry Blossom, and a race team at the Boston Marathon. Be sure to keep us posted on your racing!

Happy running!

Elyse Braner, President

2. Happy Hour– We had another great Happy Hour in March at Fado. Look out for annoucements for our April Happy Hour.

3. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Cherry Blossom–Cate has an extra Cherry Blossom number and has offered it up to a member of our club. If interested, please e-mail me.

5. Running Book Club–I am starting a running book discussion group with a couple of friends from WRC. If interested in finding out more information or in joining, send me an e-mail.

6. Good Luck to the WRC National Marathon Team– Best wishes to Emily Cupito, Steve Moore, Brian Savitch, and Michael Mills.
Race Results

St. Patrick’s Day Shamrock 5k, Baltimore, 3/15

Naoko Ishibe, 40, 17:39, 3rd

St. Patrick’s Day 8k, DC, 3/15

Elyse Braner, 24, 32:51
Joanna Russo, 23, 38:45
Amanda Hamilton, 29, 38:59

Michael Wardian, 34, 25:14
Jean- Christophe Arcaz, 48, 28:17
Michael Mills, 37, 31:58
Chris Haave, 48, 33:01
Bruce Reynolds, 58, 36:19

Redding Marathon

Michael Mills, 37, 3:21

El Paso Marathon

Michael Mills, 37, 3:25, 14th

Great Job Team!

Dear Running Club Member:

Congrats again to the WRC National Marathon team for its # 1 finish. Nice work! Next up is Cherry Blossom this Sunday and WRC has four teams competing. The good news is that Cherry Blossom is offering up $42,000 in prize money but the bad news is that Ridouane Harroufi of Morocco and Lineth Chepkurui of Kenya will be returning to defend their titles. Either way, Cherry Blossom is looking to be a great race and a big day for the WRC.

There will be some WRCers grabbing coffee after Cherry Blossom so please join in the fun if you can. We plan to meet at bag check after the race and then jog easily to a nearby coffee shop. If you aren’t racing, please try to stop by to cheer and for the coffee and conversing after.
GO WRC!!

Dan Simonds, Member at Large

2. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Dues–Renew before the price increase!–If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support!

4. Cherry Blossom–Good Luck to our Race Teams!–
Team 1- Cristina Burbach, Elyse, Naoko, Laura Chipkin, Anna Nelson
Team 2- Courtney Fulton, Sophie Lambert, Francesca Duffy, Cate Florenz, Jessica Marquis
Team 3- Brian Savitch, Dan Simonds, Ron Benedict, Bruce Reynolds
Team 4-Daniel Walfish, KJ Meyer, Doug Herman, James Scarborough

5. Capitol Hill Classic 10k–Sign-up for the Capitol Hill Classic 10k, taking place on May 17th! Be sure to indicate “Washington Running Club” as your team!!

6. Run into Runners Event and Yoga for Runners– This is an event that I personally organized through lululemon logan cirlce, 15th and P Street. It will be taking place on Sunday, April 26th from 3-6 pm. This will be a runner’s workshop where you will get to ask the experts questions. Four of the experts include our very own club members Naoko Ishibe, Bryon Powell, Barb Fallon Wallace, and Lindsay Wilkins. The other run experts are Lance Breger (Head Trainer at Mint), Sean O’Brien (elite runner and former pro-Nike runner), Melissa Tanner (local elite runner), and Rick Amernick (President, Captial Striders). From 6-7 pm, join us for a complimentary Yoga for Runners Class.&n bsp;

Race Results

Scope it out 5k, Washington, DC, 3/29

Elyse Braner, 24, 19:57
Joanna Russo, 23, 23:03
Amanda Hamilton, 29, 24:25
Henry Grossman, 37, 18:03
Dan Wallace, 43, 18:04

Great Job Team!

(Pictured is Elyse and Emily).

(Pictured is Ray Ahn, Madeline, Chris Haave, Elyse, Steve Moore, KJ Meyer, Brian Savitch.)

Member Spotlight
Meet New Member:
Joanna Russo, 23

Occupation:

Librarian at the Library of Congress

Favorite Distance to Race:

8k to Ten Miles

Spring Season Target Race:

Zooma Half Marathon in Annapolis on May 31st

Favorite Workout:

1000m repeats on the grass or 400m repeats on the track

Favorite Runners:

Kara Goucher, Frank Shorter, and Lasse Viren

Editor’s Fun Fact: Joanna and Elyse were on rival cross country teams in high school!

(Pictured is Joanna Russo after the Scope it Out 5k).

Dear Running Club Member:

Some of you may have noticed that May 15, 2009 was National Bike to Work Day. While biking to work is great, what with the gas savings and the exercise, a growing number of people are taking it one step further. That’s right, they are running to work. Run commuting is a great way to increase mileage and decrease your environmental impact. It is also the ultimate way to “multitask.” Instead of spending 40 minutes taking the metro to work, I spend 50 minutes running in while listening to books on tape. It is basically a way for me to get in a 50 minute run at the cost of only 10 minutes (50 min run commute – 40 min metro commute). Here are a few tips for those interested in joining the growing run-commuter trend:

(1) Get creative. Even if you live further from work than you care to run, don’t let that stop you. Get off a few metro stops early, and run the rest of the way. Don’t have a locker room at work? Several downtown gyms offer “commuter specials,” where you can use lockers and showers for a small fee. Don’t want to run both to and from work? Alternate between running and biking (i.e. ride into work Monday morning, run home Monday night, run in on Tuesday morning, ride homeTuesday night, etc).

(2) Avoid cargo. This is a matter of preference, but I find backpacks filled with clothes and work items annoying, and tough on the back. Do a weekly clothing drop if at all possible; try to take care of all the logistics ahead of time.

(3) Find a path. Google Maps now offers a pedestrian routing feature. Use it to find the most efficient running path to your office. Also, try to find soft surfaces to run on. With the increase in mileage that comes from run-commuting, soft running surfaces like grass, dirt, or mulch can help minimize wear and tear on the legs.

Hopefully, these tips will help you save time, help the environment, and bulk up the training.

GO WRC!!

Dan Yi, Director at Large

WRC is Co-sponsoring the Summer Strides 5k!!! Sign-up to Run or Volunteer!!!

You can sign-up here
http://www.racepacket.com/calendar/frace.php?fid=36.

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Social Networking– Follow the Washington Running Club on Facebook and Twitter. The Twitter name is WashRunClub.

6. Race–Treasurer James is putting on a race on Tuesday, August 11th at 7 pm in Arlington. More information can be found here:
http://www.acfcoop.org/20090811/entry.doc

7. Yoga for Runners–Join Elyse at lululemon Logan Cirlce, August 11th at 8 pm for a Complimentary Yoga for Runner’s Class!!

WRC Announcements—Summer Happy Hour Time!!!

Join your WRC Board Members, Friday, August 7th, 6 pm for a Happy Hour!! Come chat about your summer races, your fall races, and to enjoy hanging out, while not on the run…

W Hotel Rooftop, 515 15th Street, NW

Running a Fall Marathon or 1/2 Marathon?

E-mail Elyse at elyse.braner@gmail.com and we will list it in the newsletter!
August Birthdays!!
Maura Daley, August 8th
Francesca Duffy, August 21st
Terry Gardiner, August 12th
Henry Grossman, August 5th
Seth Langianese, August 3rd
Jessica Marquis, August 15th
Gigi Metz, August 16th
KJ Meyer, August 3rd
Nicholas Nebolsine, August 18th
Phillip Rolly, August 24th
Hassan Tetteh, August 27th

Dear Running Club Member:

The WRC offered up another good training run this past Sunday as members old and new, young and old, and tired and fresh turned out in big numbers to hammer out some miles. As you may know, the Sunday distance run starts about 8:00 AM from 33rd and M St. in Georgetown and if driving there you’ll find plenty of parking but be sure to lock your valuables out of plain sight just in case. Members run a variety of paces and distances so there is something for just about everybody – gasping for breath fast, comfortable and conversational, and lots in between. After running we regroup at Dean & DeLuca on M Street to hang out and refuel. If you haven’t been able to join in the fun for one reason or another, we hope to see you out there soon.

To make you more stylish and faster, WRC is about ready to go with another uniform order. Just in time for the warm weather, we’ll have some singlets for the men and a variety of short and long sports tops for the women. So far, members who have been racing in WRC’s test uniforms have been reporting big PRs, elite athlete mistaken identity issues, and multiple photographs taken by random spectators. The uniforms will be good quality stuff, ideal for training and racing, and WRC will subsidize the cost. To order one or to get information on the styles, sizing, pricing, and details, please let any of the WRC officers know and we’ll take care of you.

If you want to be even faster, please plan to take part in WRC’s track workouts. It’s well known that speed work makes you fitter and enhances running performance. Vice Pres Naoko has started a listserv to keep you informed about workout information, dates, times, location, and details. Please send an email to naoko.ishibe@gmail.com to join the track listserv.

Good luck to those racing Frederick, Broad Street, or anything else this weekend!

Go WRC!
Dan Simonds, Member at Large

WRC Announcements

1. Track–Official WRC track practices will be starting up again shortly. Naoko is the track POC. Please contact her at naoko.ishibe@gmail.com with any questions, comments, or to be added to her track list serv.

3.. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

5.Army Ten Miler– WRC will have team for Army this year! Please let me know if you have signed-up for the race and we will get you on the team! FYI– race registration is now closed.

6. Capitol Hill Classic 10k–Sign-up for the Capitol Hill Classic 10k, taking place on May 17th! Be sure to indicate “Washington Running Club” as your team!!
Race Results

Crystal Run 5k Fridays, 4/14/09, Crystal City, VA
Bruce Reynolds, 58, 23:17

Pike’s Peek 10k, 4/26/09
Barb Fallon Wallace, 35, 36:58

Brian Savitch, 29, 37:46
Dan Wallace, 43, 38:38

Great Job Team!

(Pictured are Kelly Ferraro, Joanna Russo, Elyse Braner, Bryon Powell, and Cristina Burbach).

(Pictued are Dan, Elyse, and Naoko).

Dear Running Club Member:

This past weekend was the 113th running of the Boston Marathon, the inaugural BAA 5 KM, and Invitational Mile with over 25,000 runners descending on Boston from all over the world. Although race performances tend to be important to those who run Boston as it is one of the few races with qualifying standards, the weekend also illustrated Elyse’s theme from last week about friendship. Washington Running Club had a nice showing of both current and past members with recent past members, Chris Haave, Tom O’Reilly, and Lauren Coughlin, joining current members Elyse Braner, Deborah Pressley, Shirley Sameshima, Madeline Harms, Joanna Russo, Christine Hackman, Anna Russell, Naoko Ishibe, and Dan Simonds for dinner at Vinoteca di Monica in the North End for a pre-race meal. Those who raced Boston never lost their purpose, as Chris, Deborah, Christine, and Anna ran well and re-qualified for next year’s Boston Marathon. In fact, both Chris and Deborah posted PRs on this notoriously difficult course.

Good luck to those who will be racing the George Washington Parkway 10-Miler or the Pike Peak’s 10 KM on Sunday!

GO WRC!!
Naoko Ishibe, Vice President

WRC Announcements
1. Run into Runners Event and Yoga for Runners– This is an event that I organized through lululemon logan cirlce, 15th and P Street. It will be taking place on Sunday, April 26th from 3-6 pm. This will be a runner’s workshop where you will get to ask the experts questions. Four of the experts include our very own club members Naoko Ishibe, Bryon Powell, and Barb Fallon Wallace. The other run experts are Lance Breger (Head Trainer at Mint), Sean O’Brien (elite runner and former pro-Nike runner), Melissa Tanner (local elite runner), and Rick Amernick (President, Captial Striders). From 6-7 pm, join us for a complimentary Yoga for Runners Class.

2. Track–Official WRC Wednesday night track practices will be post-poned until after the Boston Marathon. However, we hope you still continue to do your interval work :). Naoko is the track POC. Please contact her at naoko.ishibe@gmail.com with any questions, comments, or to be added to her track list serv.

3.. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Dues–Renew before the price increase!
–If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support!

5.Army Ten Miler– WRC will have team for Army this year! Please let me know if you have signed-up for the race and we will get you on the team! FYI– race registration is now closed.

6. Capitol Hill Classic 10k–Sign-up for the Capitol Hill Classic 10k, taking place on May 17th! Be sure to indicate “Washington Running Club” as your team!!

7.Spring 5k — Bob Platt is directing the Spring 5k this Saturday at 8 am at Hains Point! It will be a great weekend for a race!
Race Results

Crystal Run 5k Fridays, 4/17/09, Washington, DC
Elizabeth Jones, 31, 20:32

Bruce Reynolds, 58, 22:43
Bob Platt, 57, 23:50

Predicted Time 5 Miler, 4/18/09, Washington, DC
Bob Platt, 57, 40:42

Boston Marathon 5k, 4/19/09
Elyse Braner, 25, 20:09
Joanna Russo, 23, 22:28
Amanda Hamilton, 29, 23:43

Boston Marathon, 4/20/09
Anna Russell, 26, 3:15:17
Christine Hackman, 45, 3:37:39
Deborah Pressley, 55, 3:51:27

Chris Haave, 48, 3:21:47
Tony DeCrappeo, 56, 3:24:20

Great Job Team!

(Pictured are Madeline Harms, Elyse Braner, Amanda Hamilton, Joanna Russo, and Chris Haave at the Boston Marathon 5k).

(Pictued are Dan, Elyse, and Naoko).

Dear Running Club Member:

There are many reasons to join a running club. I first started going to Sunday runs in the Fall of ’06. After eight years as a high school and college middle distance runner, I decided that I would run just one marathon to say I did one. I did a few long runs with the club, ran a 4:08 Marine Corps, and fell in love with the distance. After recovering from the marathon, I went back to the club, trained with group, and with the help and guidance of club members, my second Marine Corps dropped to 3:14.

I probably would not be such a passionate marathon runner without the club. But beyond running, I have built amazing friendships. There are Naoko and Dan S. who will be life long mentors to me on running and beyond, Jim and Adina who taught me how to organize a run club and got me involved in the board, Bryon and Dane who continue to inspire my new career path, Chris H. who is always there to encourage me or talk me through anything at anytime, Brian S. who is so enthusiastic about everything running, and Madeline who is always up for anything! There are dozens of others I could mention as well!

I challenge each and everyone of you to attend a Sunday run or track session, join a WRC race team, and have fun with the club this spring! Beyond improving your running, you will gain a lifetime worth of inspiration and friendship!

GO WRC!!
Elyse Braner, President

WRC Announcements
1.Boston–Good luck to our WRC members running the Boston Marathon and the Boston Marathon 5k this weekend! Marathon Runners: Tony DeCrappeo, Chris Haave, Christine Hackman, Anna Russell, Deborah Pressley 5k Runners: Joanna Russo, Elyse Braner, Amanda Hamilton

3.. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Dues–Renew before the price increase!
–If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support!

5.Army Ten Miler– WRC will have team for Army this year! Please let me know if you have signed-up for the race and we will get you on the team! FYI– race registration is now closed.

6. Capitol Hill Classic 10k–Sign-up for the Capitol Hill Classic 10k, taking place on May 17th! Be sure to indicate “Washington Running Club” as your team!!

7.. Run into Runners Event and Yoga for Runners– This is an event that I personally organized through lululemon logan cirlce, 15th and P Street. It will be taking place on Sunday, April 26th from 3-6 pm. This will be a runner’s workshop where you will get to ask the experts questions. Four of the experts include our very own club members Naoko Ishibe, Bryon Powell, and Barb Fallon Wallace. The other run experts are Lance Breger (Head Trainer at Mint), Sean O’Brien (elite runner and former pro-Nike runner), Melissa Tanner (local elite runner), and Rick Amernick (President, Captial Striders). From 6-7 pm, join us for a complimentary Yoga for Runners Class.
Race Results

Crystal Run 5k Fridays, 4/10/09, Washington, DC
Barb Fallon Wallace, 35, 18:20
Elizabeth Jones, 31, 20:17

Michael Wardian, 34, 16:09
Bob Platt, 57, 24:08

Easter Classic 5k, 4/11/09, Washington, DC
Cristina Burbach, 34, 20:55
Christine Hackman, 45, 24:59

Bob Platt, 57, 24:43

Marathon des Sables
Michael Wardian, 8th overall
Bryon Powell, 19th overall

Bryon and Michael’s team, Dreamchasers USA along with Ted Archer of CA, were the first American team to place in the top 3 in the race’s 24 year history.

Great Job Team!

(Pictured are Brian, Naoko, and Dan).

(Pictured are WRC ladies at Easter pilates: Pilates teacher Lauren, Anna Nelson, Jessica Marquis, Laura Chipkin, Elyse Braner).

Comeback Trail
By: Naoko Ishibe Dan Simonds

Lance Crist who ran an impressive Chicago Marathon and JKF 50-Miler double last fall had a setback while dabbling as a freestyle skier this spring, injuring his knee. However, he states that he is on the mend with plans to start running again next month as he targets the Marine Corps Marathon, which will mark the 20th anniversary of his debut marathon.

Madeline Harms, who qualified for Boston with her performance at the New York City Marathon last fall, is currently recuperating from knee surgery and has not set a date for her return to competition. She reports that she is swimming a lot right now and hopes to start biking soon.

We wish both runners a speedy recovery!
(Pictured are Madeline with Bruce Reynolds and Chris Haave).

Race Report–Marathon des Sables
By: Bryon Powell

On April 3, I finished up a rain “shortened” Marathon des Sables. I placed 19th out of an 800 person field. In most years that would be good enough to be the top American, but I finished behind two teammates on the Dreamchasers USA team. Michael Wardian finished 8th overall (highest ever finish by an American), while Ted Archer (last year’s top American) finished just ahead of me in 18th. I’m proud to report that by placing third we were the first American team to podium in the race’s 24 year history. Among out tentmates was Meghan Hicks of California, who finished second in the women’s category.

I covered the race’s 4 stages totaling 202k (125 miles) in 21:29:39. Brief daily race reports can be found on iRunFar.com. I hope to post more comprehensive reports on the race in the future.

(Pictured are Bryon Powell and Adina Wadsworth at WRC happy hour).

Dear Running Club Member:

First, congrats to the WRC Team for winning the Capitol Hill Classic 10 KM! The scoring members of the team included Dan Yi, Anna Novick, and Kelly Ferraro, but many others raced well and supported the team.

When people find out you’re a runner they often assume that means you run marathons. However there are many distances that runners could focus their efforts that don’t require long runs, especially in the hot, humid DC summers. If you’re tired of the “new-normal” where one has to commit to a marathon 6 months in advance (or worse yet, sign-up for multiple marathons) or if you’re just looking for something a little different, you could consider hopping into a local track meet. Although people generally envision track meets to be tailored only to the elite crowd, there are all-comer meets where milers of all speeds dust off their spikes to get in touch with their inner Alan Webb. They are a fun way to get a great workout and possibly a new PR at events such as the mile or 3000m. Feel free to contact me if you happen to have any local track meet questions.

Good luck to those who have races coming up over Memorial Day weekend and hope to see some of you out on the track!

Go WRC!!

Naoko Ishibe, Vice President

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Track– Meets (Wednesday)– Track will meet Wednesday, 6:30 AM at American University. Please e-mail Naoko at naoko.ishibe@gmail.com with question or to join the track list serv. The workout this week will be 3 x 1000 m, followed by 4×400 m.
Race Results

Capitol Hill Classic 10k, DC, 5/17/09
WRC Wins the Team Competition!

Anna Novick, 20, 41:52
Kelly Ferraro, 28, 48:20
Joanna Russo, 23, 48:25
Amanda Hamilton, 29, 51:56
Ali Woodruff, 23, 56:22
Alita Brown, 32, 62:18

Dan Yi, 28, 36:27
Daniel Walfish, 32, 40:33
John Kendra, 46, 41:43
Peter Novick, 57, 48:28

Green Bay Marathon, WI, 5/17/09

Naoko Ishibe, 40, 2:58:54 (7th)

Great Job Team! Remember to submit race results to elyse.braner@gmail.com

(Pictured are Joanna Russo and Amanda Hamilton at the Capitol Hill Classic).

(WRC club members at the WRC/ DCRRC Happy Hour).

Dear Running Club Member:

This will be my last writing as your WRC secretary. Due to a recent major life event, I have decided to move to Los Angeles.

I wanted to take the time to thank all of the great people I met in the club. I had a wonderful time talking and running with so many of you.
WRC has had a major impact on my life. All of my PRs have been set since joining the club. This has everything to do with the great training partners I’ve met in the club. I will be back periodically and plan to come out for the Sunday runs whenever I am in town.

I will definitely miss you guys.

Go WRC!!

Brian Savitch, Secretary

We would like to thank Brian for his contributions to WRC! He has been a great member and valuable leader in the club. Futhermore, his passion and dedication to the sport are admirable. We look forward to hearing about the many personal records he will be setting on the West Coast.

Brian, you will truly be missed.

-Elyse, Naoko, and Dan

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

2. Dues–Please Renew Your Membership to Continue receiveing the newsletter!!
If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

3. Track– Meets (Tuesday)– Track met this morning, Tuesday, 6:30 AM at American University. Please e-mail Naoko at naoko.ishibe@gmail.com to join the list serv.

4. June 6th Race–Treasurer James is looking for runners for the DCRRC Tenth Annual Triple Crown Race. The event begins at 8:30 am at Forth Hunt Park. There will be a 1.25 mile race, a 1 3/16th mile race, and a 1.5 mile race. Please e-mail James at jbs1958@comcast.net with questions.
Race Results

Tidal Basin 3k, DC, 5/20/09

Michael Mills, 37, 11:14

Bob Platt, 57, 14:28

Fair Oaks Ambulance 5k, Fairfax, 5/23/09

Christine Hackman, 24:03, (1st Master)

LA Marathon, 5/25/09

Brian Savitch, 29, 2:53:29

Great Job Team! Remember to submit race results to elyse.braner@gmail.com

(Pictured in the back are Daniel Walfish, John Kendra, Brian Savitch, Elyse Braner, Kelly Ferraro. Front: Rick Kennedy, Joanna Russo, and Amanda Hamilton at the Capitol Hill Classic).

(Pictured is Dan Yi, also known as younger Dan at the Capitol Hill Classic).

Dear Running Club Member:

The biggest fear in any running program is injury. As much as we try to avoid them by carefully following our training plans, seeing massage therapists and chiropractors, stretching, and listening to our bodies when we need a rest day, injuries still happen. I think during downtime from injury, it is important to stay involved in the run community as much as possible and to reach out to your run friends for support and motivation during those tedious cross training sessions. There is a lot you can do, such as making fun cross training plans, cheering and volunteering at races, and hanging out with your favorite run friends at Dean and Deluca on Sunday mornings!

I write this to you from week two into a stress fracture. As I become a more experienced runner, I am learning to embrace and learn from injury, and not let it stop me my long term running goals. Of course I would rather be running, but I know that accepting my injury and learning from it is an important part of the recovery process.

I would love to hear from all of our injured runners. Drop me an e-mail if you are currently injured and we can set-up a WRC cross train/ support group.

There is a lot going on this week for WRC. Don’t forget, our first joint happy hour with DC Road Runner’s Club this Thursday night at Chef Geoff’s Downtown, beginning at 5:30 pm.

Also, be sure to join Naoko and Dan Simonds at AU on Tuesday morning for Track, 6:30 am!

And if you plan on running the Capitol Hill Classic 10k on Sunday, be sure to sign-up for the Washington Running Club Team. Not running? Brian Savitch is leading a volunteer effort and I will be out there as well!!

Go WRC!!!

Elyse Braner, President

WRC Announcements

1. WRC/ DCRRC Happy Hour–May 14th, 5:30 pm, Chef Geoff’s Downtown. Join us for a joint Washington Running Club and DC Road Runner’s Club Happy Hour! So much fun!

2.. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Dues–Renew before the price increase! Price increases on Wednesday! And to continue receiving the newsletter and to stay in the loop–If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

5. Track– Meets (Wednesday)– Track will meet Wednesday, 6:30 AM at American University. Please e-mail Naoko at naoko.ishibe@gmail.com with question or to join the track list serv. The workout this week will be 1x 1000 m, 1x 600m, 2x 800 m, and 2 x400 m with 400 m recovery in between.

6. Capitol Hill Classic 10k–Sign-up for the Capitol Hill Classic 10k, taking place on May 17th! Be sure to indicate “Washington Running Club” as your team!! If you aren’t running, please consider volunteering!! E-mail Brian Savitch with questions regarding volunteering at bsavitch@gmail.com.
Race Results

Pacers 1/2 Marathon, Arlington, 5/10/09
Mike Wardian, 1:09:08
Brian Savitch, 1:23:27

Great Job Team! Remember to submit race results to elyse.braner@gmail.com

(Pictured are Ray Ahn, Madeline Harms, Chris Haave, Elyse, Steve Moore, KJ Meyer, and Brian Savitch).

(Pictued are Chris Wheeler, Anna Nelson, and Ray Ahn).

Dear Running Club Member:

There is an unwritten rule that you should volunteer at one race for every three races you run. I volunteered at one race last year (Marine Corps Marathon,) but raced far more than three times. It was my first time volunteering and was a very different experience for me, as I had never been a spectator at a race. It was great seeing things from the other side and I had a lot of fun.
I have raced more than three times this year, so I plan to volunteer at the Capitol Hill Classic 10K on May 17, 2009. I welcome anybody not already registered to sign up for a volunteer spot as well. If you will be in the race, please consider volunteering at an alternate race. There are plenty of local spring and summer races coming up. After all, without volunteers, the races couldn’t happen.

Go WRC!!!

Brian Savitch, Secretary

WRC Announcements

1. WRC/ DCRRC Happy Hour–May 14th, 5:30 pm, Chef Geoff’s Downtown. Join us for a joint Washington Running Club and DC Road Runner’s Club Happy Hour! So much fun!

2.. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Dues–Renew before the price increase! And to continue receiving the newsletter and to stay in the loop–If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

5. Track– Meets Tomorrow (Wednesday)– Track will meet tomorrow, Wednesday, 6:30 AM at American University. Please e-mail Naoko at naoko.ishibe@gmail.com with question or to join the track list serv.

Bright Beginnings 5k, 5/2/09, DC
Joanna Russo, 23, 22:46

Arlington Science 5k
James Scarbourough, 25:27

Broad Street Ten Miler, 5/3/09, Philadelphia
Naoko Ishibe, 40, 1:00:09, 9th overall

Brian Savitch, 29, 1:01:43

Cassidy and Pinkard Colliers 5k

Cristina Burbach, 34, 20:12, 2nd overall

Salt Lake City Marathon, 4/18/09

Dane Rauschenberg, 32, 2:53:51

Kentucky Derby Marathon, 4/25/09

Dane Rauschenberg, 32, 3:24:51

Pittsburgh Marathon, 5/3/09

Dane Rauschenberg, 32, 2:59:19

Great Job Team! Remember to submit race results to elyse.braner@gmail.com

(Pictured are Naoko and Dan).

(Pictued are Dan Wallace, Barb Fallon Wallace, and Melissa Tanner).

Dear Running Club Member:

Time-to-time I have either been chastised by local coaches for doing my track intervals in spikes or questioned by experienced runners as to why I do my long runs in shoes that are marketed as racing shoes (which are light trainers in my book) with the underlying message being that I am risking injury by not running in shoes with more cushioning. Was I really tempting fate with my shoe selection? When I picked up the book “Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen” by Christopher McDougall-currently 15th on the New York Times Bestseller’s List-I didn’t expect to have that specific question answered. What motivated me to read the book was to learn about the Tarahumara Indians of Mexico and what made them great distance runners, especially without the “advantages” of modern science (e.g., VO2max measurements, fancy running shoes, Dean & DeLuca’s overpriced recovery muffins, etc). Without giving the book away, it is the author’s journey to find the Tarahumara Indians, learn their secrets, and for him to get in touch with his inner ultra-athlete.

Although I haven’t even finished the book, I’ve already picked up a tip on how to concoct homemade chia seed sports drink, learned that the Tarahumara are able to proficiently race even further than Bryon Powell (so far) but in sandals, and that I’m probably less likely to develop an injury if I work towards using less shoe rather than more. If you are looking for some good summer reading that’s also educational and motivational, I highly recommend McDougall’s book.

Go WRC!!

Naoko Ishibe, Vice President

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

2. Dues–Please Renew Your Membership to Continue receiveing the newsletter!! If you have not renewed your membership, please do so here. The annual dues fee has increased. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

3. Track– Meets (Tuesday)– Track meets on Tuesdays. Please e-mail Naoko at naoko.ishibe@gmail.com if you are interested.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

(Pictured are Rick Kennedy, Chris Wheeler, and Naoko Ishibe at track).

Dear Running Club Member:

Here is one more note of thanks to Brian Savitch for serving on WRC’s board and for showing us how consistent training and hard work can pay off nicely. Brian set a good example with his blend of steady mileage and high quality workouts, which resulted in multiple personal bests. Since the California sunshine isn’t likely to slow Brian down, hopefully we can follow his disciplined training example, improve our own running, and for a change beat him to the finish line!

Speaking of speed and discipline, WRC’s track group has started working out every Tuesday morning with several new faces showing up each week. You may ask why anyone would want to do track workouts when most of us don’t race on the track. The track offers up a long list of benefits and just a few of the highlights include improved fitness, clear-cut feedback on your speed (the track doesn’t lie), a happy and complete life, and faster race times. If you have any questions or if you would like to join the fun, please email Naoko (naoko.ishibe@gmail.com)

Go WRC!!

Dan Simonds

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

2. Dues–Please Renew Your Membership to Continue receiveing the newsletter!!
If you have not renewed your membership, please do so here. The annual dues fee will be increasing shortly. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

3. Track– Meets (Tuesday)– Track met this morning, Tuesday, 6:30 AM at American University. Please e-mail Naoko at naoko.ishibe@gmail.com to join the list serv. Suggested workout is 12x 400, 200m jog rest at 5k pace.

5. Lawyers Have Heart Volunteer Effort–Not racing the Lawyers Have Heart Race on June 13th? Consider volunteering. Madline Harms is heading up our volunteer effort. Please contact her at madeline.harms@gmail.com.

6. Form Analysis and Injury Workshop — Lululemon Logan Cirlce will be hosting a presentation by Physical Therapist Robert Gillanders. The workshop will address issues with running form and injury prevention. The event will take place on Thursday, June 11th from 8-9 pm. E-mail elyse.braner@gmail.com with questions.
Race Results

KeyBank Marathon, Vermont City, 5/24/09

Michael Mills, 37, 3:12:49

Georgetown 8k, DC, 5/30/09

Michael Wardian, 35, 26:38 (1st)

Clifton Caboose Twilight 5k, 5/30/09

Dan Simonds, 41, 18:22

Maya Angelou 5k, DC, 5/30/09

Cristina Burbach, 20:00

Deer Dash 5k, New Market, MD, 5/30/09

Karsten Brown, 17:37

Zooma Half Marathon, Annapolis, 5/31/09

Joanna Russo, 23, 1:49:19

Jay Jacob Wind, 59, 1:38:04

Great Job Team! Remember to submit race results to elyse.braner@gmail.com

(Pictured is John Kendra at the Capital Hill Classic 10k).

(Joanna Russo and Elyse at the Zooma Women’s Half Marathon. Joanna raced and Elyse volunteered at the event).

Dear Running Club Member:

I’ve been running competitively for about 15 years now, and it still amazes me how much I am learning about the sport. For example, racing in this summer’s heat has (after all these years) taught me the importance of formulating and executing a race plan.

Like a lot of other runners, I have historically been pretty lackadaisical about my plan. It usually was: go out the first mile, see how I feel, and then go from there.’ Problem is, when you are out in a race, there is no time to think, no time to plan. Just a haze of exhaustion and pain, conditions that don’t really lend themselves to careful extrapolations of kilometer splits into mile splits, etc. The problem is even worse in the summer, when even a few seconds too fast,a few degrees too high, can mean the difference between being a wheezing wreck on the side of the road and having a great race.

So this summer, I have committed to crafting more elaborate race plans ahead of time. In the days before a big race, I’ll look back at my workouts over the past month or two, look at the weather report, and the course profile. Using this, I try and come up with a realistic target for the race, as well as a realistic plan for splits, with a real focus on making sure the first mile or two are well within my training paces. Then, on race day, I actually try to execute the plan, making especially sure that the first couple miles are no faster than targeted. So far, so good!

Go WRC!!

Dan Yi, Director at Large

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Track– Meets (Tuesday)– Track meets on Tuesdays. Please e-mail Naoko at naoko.ishibe@gmail.com if you are interested.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Father’s Day Race– Jay Jacob wind is organizing the first annual Father’s Day 8k, Sunday, June 21st at 6:30 pm. The race will take place on the Capital Crescent Trail. Please see www.acfcoop.org/20090621
for more information or call Jay at 202-337-8626.

Race Results

Lawyers Have Heart 10k,, DC, 6/13/09

Dan Yi, 29, 35:57
Jean-Christophe Arcaz, 48, 36:13
Steve Moore, 31, 36:30
Daniel Walfish, 32, 39:48
Jay Jacob Wind, 59, 45:38

(Special Thanks to Madeline Harms and Amanda Hamilton for volunteering)!

Tim Harmon 5k, Fairfax VA, 6/13/09

Dan Simonds, 41, 18:12
Naoko Ishibe, 40, 18:35

God’s Country Marathon

Michael Mills, 3:29:40

Covered Bridge Half Marathon, VT, 6/7/09

Amanda Hamilton, 29, 2:06:18

Deckers Creek Trail Half Marathon, 6/6/09
Rick Kennedy, 122:23
Jessalyn Dingwell, 1:51:48

Great Job Team! Remember to submit race results to elyse.braner@gmail.com

(Pictured are Daniel Walfish, John Kendra, Brian Savitch, Elyse, Kelly Ferraro, Rick Kennedy, Joanna Russo, and Amanda Hamilton).

Dear Running Club Member:

Many of us probably view running as a physical activity, but I think it is also a mentality. For me at least, many of my best friends are runners, even though we rarely talk about running when we are together. I think I enjoy spending time with people because we share a certain mentality that is either a cause or a result of our running. I have become even more convinced that running is a mentality over the past 6 months, when I have been unable to run due to a knee injury. Yet I still think of myself as a runner, and I go about my day with the idea that I will be able to run again sometime, staying in shape through cross-training and living a healthy lifestyle. And I still enjoy spending time with my running friends just as much! So whether you are currently training for a marathon or taking a desired or forced break from running, be proud that you are (and always will be) a runner.

GO WRC!!!

Madeline Harms, Director at Large

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Track– Meets (Tuesday)– Track meets on Tuesdays. Please e-mail Naoko at naoko.ishibe@gmail.com if you are interested. We have had an awesome group out there! Thanks to everyone who has been coming out!

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Happy Hour– Mark your calendars. Our WRC summer happy hour will take place on Friday, August 7th, 6 pm. Location TBD.

6. Social Networking– Follow the Washington Running Club on Facebook and Twitter. The Twitter name is WashRunClub.

7. Race–Treasurer James is putting on a race on Tuesday, August 11th at 7 pm in Arlington. More information can be found here:
http://www.acfcoop.org/20090811/entry.doc

(Pictured are Steve, John, and John at coffee shop).
Race Results

Rockville Twilight 8k, 7/18

Michael Wardian, 25:13

Bastille Day Four Miler, Washington, 7/14

Karsten Brown, 35, 22:01
Jay Wind, 59, 27:01
Christine Hackman, 45, 30:08
Gerry Ives, 70, 30:47

(Pictured are Rick, Jessie, Ed, and Caroline).

Race Results Not Listed? Please e-mail all results to elyse.braner@gmail.com.

Dear Running Club Member:

Mix it up!

Recently, a running buddy suggested that I mix up my racing a bit with a shorter-than-normal race. Usually, this would mean something along the lines of a 5K. However, what he had in mind was a mile race.

I didn’t run in high school or college, so my most recent race at the mile distance was probably in elementary school. So I was not jumping at the idea; rather I was very hesitant to enter. After thinking it over for a couple weeks, I decided I would give it a try.

I had never raced on a track before and didn’t know what to expect. This led to some rookie mistakes, such as not paying attention during the line up, forcing me to start in the back. After the race started, I had a very hard time getting settled and didn’t get into a rhythm until the third lap. I surprised myself with my finishing time, even though I was 14th place in my heat.

I had a great time and plan to do it again some day. This was a great way to break up my normal training routine. I encourage each of you to try something different in your running or racing; you may surprise yourself too.

GO WRC!!!

Brian Savitch, Director at Large
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Happy Hour– Mark your calendars. Our WRC summer happy hour will take place on Friday, August 7th, 6 pm. Location TBD.

6. Social Networking– Follow the Washington Running Club on Facebook and Twitter. The Twitter name is WashRunClub.

(Pictured are Madeline, Joanna, Bob, Amand, and Jane at coffee shop).
Race Results

Leadville Marathon

Michael Mills, 5:38:41

MCRRC Midsummer Night’s Mile, Rockville, 7/10

Dan Yi, 29, 4:57:08
Brian Savitch, 29, 5:04.46

(Pictured are Rick, Jessie, Ed, and Caroline).

Race Results Not Listed? Please e-mail all results to elyse.braner@gmail.com.

Dear Running Club Member:

WRC has certainly been growing!! Both our track workouts and Sunday long run have been recording stellar attendance. A club is only as strong as the membership, and you guys, the WRC members are what makes it great!!

We have a lot going on the next month as you will see below. WRC is co-sponsoring the Summer Strides 5k! Be sure to sign up to volunteer or run the race!!

Be sure to join us for our Summer Happy Hour at the W Hotel! Enjoy the rooftop bar and chatting with your WRC friends.

This Sunday, after your long run, join Naoko and Elyse at Water Street gym for an injury prevention lecture by run expert and Physical Therapist Robert Gillanders.

Lastly, haven’t been to a long run or track for awhile? Come out!! Re-connect with your favorite WRC training partners. Need a little bit of speed, come join us for the Tuesday track workout. Naoko has been writing amazing track workouts for both the marathon and shorter distance groups! Track workouts and long runs…so much fun!

GO WRC!!!

Elyse Braner, President

WRC is Co-sponsoring the Summer Strides 5k!!! Sign-up to Run or Volunteer!!!

You can sign-up here
http://www.racepacket.com/calendar/frace.php?fid=36.

Injury Prevention Workshop Post- Sunday run club!!

On Sunday, at 10 am, rock star Physical Therapist Robert Gillanders will be presenting an injury prevention workshop at Water Street Gym, 3401 Water Street, near the Capital Cresent Trailhead. He will be discussing techniques for improved running form, common running injuries, etc. Naoko and I will be going after our run, please join us.

WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Social Networking– Follow the Washington Running Club on Facebook and Twitter. The Twitter name is WashRunClub.

6. Race–Treasurer James is putting on a race on Tuesday, August 11th at 7 pm in Arlington. More information can be found here:
http://www.acfcoop.org/20090811/entry.doc

(Pictured are Daniel, John, Brian, Elyse, Kelly, Rick, Joanna, and Amanda).
WRC Announcements—Summer Happy Hour Time!!!

Join your WRC Board Members, Friday, August 7th, 6 pm for a Happy Hour!! Come chat about your summer races, your fall races, and to enjoy hanging out, while not on the run…

W Hotel Rooftop, 515 15th Street, NW

Race Results

DCRRC Steve Thompson 8k, 7/12

Robert Trost, 38:14

Crystal City Twilighter 5k, 7/25

Jane Beulke, 26, 21:08
Christine Hackman, 45, 23:15
Joanna Russo, 23:32
Amanda Hamilton, 29, 25:40

Gerry Ives, 70, 30:47

(Pictured are Brian, Naoko, and Dan).

Race Results Not Listed? Please e-mail all results to elyse.braner@gmail.com.

Dear Running Club Member:

George Washington has his monument, Abe Lincoln has his memorial, and soon, WRC’s very own John O’Donnell will have his track. On September 18, 2009, the town of Spartanburg, South Carolina will play host to the unveiling of the John O’Donnell Track. In attendance will be friends, well-wishers, local luminaries, and most importantly, O’Donnell himself.

This is a fantastic honor, and probably one of the greatest testaments a runner could receive. And it should come as no surprise to the WRC that John merits immortality in the form of a 400 meter loop. A little backstory from my sources: as he is likely to do, John made some great and enduring friends over the years. In this case, one of those friends, Billy Webster (a former Clinton aide) decided that a proper tribute to John O’Donnell, the man, the myth, the legend, was to lay down an all-weather oval so that generations of South Carolinians can come to love running just as John does. I’ve implored John to make a big show of this, and to take a wide-angle paintbrush and slap his signature all down the backstretch of lane 8. I’m afraid he is going to take the high road, instead, and settle for a tasteful plaque. (For Pete’s sake, at least demand a bust, John!)

I am going to take the liberty of inviting you all. If you can make it down to Spartanburg for the big event, it will be a great time. I understand that organizers of the event will be serving l’ambrosia de South Carolina, also known as beer.

In any case, on behalf of all WRC, congratulations John O’Donnell!

Go WRC!

Dan Yi, Member at Large

Run Class

Tonight, join me at Washington Sports Club, F Street at 6:30 pm. I will be teaching a run class with elite runners Elizabeth Maloy and Suan Hendrick. We will be doing a light run, then doing some form drills and core work. If you are intersted in attending, please e-mail me at elyse.braner@gmail.com and we can get you on the list. Also, feel free to join us at 7:45 pm for drinks at Chef Geoff’s downtown. -xo- Elyse

Dear Running Club Member:

Being a vegan, I try never to preach. However, recently, I have been getting the same question over and over again – How do you get your protein? I hear runners obsessing about the amount of protein they take in all the time, so I thought I would say a few things.
A vegan is someone that does not consume meat, fish, eggs, dairy, or any animal products. So many people assume that because I do not eat meat, I do not get sufficient protein. Add to that, being a long-distance runner, I should require even more protein. I believe the American diet focuses too much on protein. Protein can be found in so many foods, that meat does not need to be the center of every single meal.
Lentils have more protein per calorie than beef. Quinoa is 14% protein by volume. Most whole grains have a ton of protein. These are just a few examples; the list goes on and on. The point is that done right, protein needs can easily be met by someone like me.
Do some research and give some new high-protein foods a try. It changed my life.

Go WRC!

Brian Savitch, Director at Large
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

(Pictured are Amanda Hamilton, Joanna Russo, Elyse, and Kate Braner after Hood to Coast).
Shop Event at Georgetown Running Company

September 27th, 10 am-12 pm, Visit Georgetown Running Company after the long run for a private shop event for Washington Run Club members. Staffers will be available to help you find the perfect shoes and gear for your fall races and training. Club members will receive a 15% discount on their purchases.
Member Race Results

New Mexico Marathon, 9/6

-Michael Mills, 3:39

Lewis and Clark Marathon, 9/13
-Michael Mills, 3:31

Parks Half Marathon, 9/13
-Chris Hamley, 45, 1:20:51
-Brian Savitch, 30, 1:20:56
-Lance Crist, 34, 1:34:04
-Elyse Braner, 25, 1:35:37

National Press Club 5k, 9/12
John Kendra, 46, 19:15
-Jay Wind, 59, 21:58
-Gerry Ives, 70, 22:36
-Joanna Russo, 23, 22:41
-Christine Hackman, 45, 23:03

(E-mail Race Results to elyse.braner@gmail.com)

(Pictured are Dan and Naoko).

Dear Running Club Member:

Over the weekend, the Washington Running Club teamed up with RacePacket, Inc. to unleash the Summer Strides 5K on the DC running community. Under the direction of WRC member and race director Bob Platt, WRC’s all-volunteer squad took to the task of handling race operations for a field of 100 runners. With near laser like precision the event unfolded as planned. Special thanks go out to Jessie, Rick, Diana, Amanda, Tamma, Emily P, Naoko, Dan Y, and Elyse for helping to make Summer Strides a huge success!

Looking ahead, Marine Corps Marathon and other popular fall races are just 8 to 12 weeks away and with this in mind it is perhaps worth paraphrasing one WRC regular (and realist) who recently suggested that 10 weeks still leaves plenty of time for injury or to lose the will to train. Hopefully neither will come into play but just in case I’ll offer up a few ideas for avoiding the latter:

· Run some different routes-run on a trail through the woods or explore a neighborhood that’s new to you.

· Run with other runners-Sunday runs with WRC are a good way to increase your motivation.

· Blend in some well-timed rest days. You’ll help yourself recover both physically and mentally and you’ll end up stronger and more focused.

Go WRC!

Dan Simonds, Secretary
Please Note that there will not be a newsletter next week, because your board members will be participating in the Hood to Coast Relay.
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Social Networking– Follow the Washington Running Club on Facebook and Twitter. The Twitter name is WashRunClub.

6. Parks Half Marathon–Looking for an alternative to a long run or perhaps a race, sign-up for the Parks half marathon on September 13th!

(Pictured are Amanda Hamilton, Jessie Dingwell, Rick Kennedy, Naoko Ishibe, Dan Yi, Bob Platt, Joanna Russo, and Elyse, volunteering at the Summer Strides 5k)
Member Race Results

Summer Strides 5k, Alexandria, 8/15/09

-Karsten Brown, 35, 17:20
-Gerry Ives, 70, 23:41

-Christine Hackman, 45, 22:50
-Joanna Russo, 23, 22:55

Tidal Basin 3k, 8/19/09

-Elyse Braner, 25, 11:23
-Jay Jacob Wind, 58, 13:22

(E-mail Race Results to elyse.braner@gmail.com)

(Pictured is Gerry Ives at the Summer Strides 5k).

Dear Running Club Member:

This past weekend, I had the opportunity to watch the DC are Northface Endurance Challenge, which took place in Northern Virginia. If you have never ran or seen a trail race, I would encourage you to do so. Trail racing seems like somewhat of a counter culture to high-level road racing. At the races on Saturday, people were milling about at the start, enjoying the company of their fellow runners, and not getting into starting positions until approximately 30 seconds before race time. They all seemed completely relaxed, despite the arduous task of completing 50 technical, hilly miles ahead of some of them. Watching people finish was also interesting. Although a few people had a kick at the end, most jogged it in slowly, not worrying about their time or about passing people, but simply happy to finish the race. So, if you are looking for a different, low-stress, but extremely challenging kind of running experience, try a trail race. Happy running!

Go WRC!

Madeline Harms, Director at Large
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Track– Meets (Tuesday)– Track meets on Tuesdays, 6:30 am at American University. Please e-mail Naoko at naoko.ishibe@gmail.com if you are interested. We always have a solid group out there, and we have a lot of fun running our repeats! Plus, Naoko wrties the workouts!! Come!!

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

(Pictured are Elyse and Madeline Harms with Dean Karnazes, Ultra-Marathon Man).
Shop Event at Georgetown Running Company

This Sunday, September 27th, 10 am-12 pm, Visit Georgetown Running Company after the long run for a private shop event for Washington Run Club members. Staffers will be available to help you find the perfect shoes and gear for your fall races and training. Club members will receive a 15% discount on their purchases. Snacks will be provided. Bring a new friend with you to run with the club.
Member Race Results

Tidal Basin 3k

-Michael Mills, 11:09

Navy Federal Credit Union 5k, 9/19
-Christina Burbach, 20:19 (1st)
-Christine Hackman, 22:52 (4th, 1st master)

(E-mail Race Results to elyse.braner@gmail.com)

(Pictured is Brian Savitch).

Dear WRC runners:

Congratulations to WRC’s Army 10-Miler finishers. Some impressive times out there! Best of luck to those who are gearing up for the Marine Corps Marathon.

What might happen if you take an already trained-up runner with respectable race times and then asked him to ramp it up by adding consistent speed work to his regular Sunday long runs and out-the-door maintenance miles? We checked in with WRC member John Kendra to provide us with the answer. In 2008 John ran a respectable 19:47 (6:23/mi) at the National Press Club 5 km. A year later at that race, he trimmed his time down to 19:15 (6:12/mi). How did John trim 11 seconds per mile off his already notable 5 km time? John explained that he logged 8 consecutive weekly track workouts heading into the race (his track workout streak now stands at 11) and he completed each speed session in full and according to plan by hitting his called-for pace. What can we learn from this? Improvements still happen even for those who have been training hard but consistent training is necessary. Subsequently, John has dialed down his target race pace to 6:08/mi with the goal of breaking 19 minutes.

Of course things are never so bad that they can’t get worse, and the WRC newsletter is no exception. To avoid a downhill slide WRC is moving to a new and improved monthly format. More pictures, write-ups, and announcements. Stay tuned!
Go WRC!

Dan Simonds, Director at Large
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

2. Dues–Please Renew Your Membership to Continue receiveing the newsletter!! (This will actually happen now, per our October board meeting). If you have not renewed your membership, please do so here. The annual dues fee has increased. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Newsletter–Please note that the newsletter will now be coming out once a month. Please submit announcements and write-ups to Elyse at elyse.braner@gmail.com.

6. John O’Donnell–WRC member John O’Donnell is hosting a retirement party. He is retiring from the government. All WRC members are welcome to attend. John is hosting the event on Thursday, December 17th at James Hoban in DuPont Circle at 5:30 pm.

(Pictured are Dan Simonds, Dan Yi, Elyse, Naoko, Brian Savitch).
Run Expert George Banker and Winter Running

Run Expert and author George Banker will be speaking about Winter Running on October 15th, 7 pm at the Tyson’s Corner North Face Store. George will be sharing tips for winter running, as well as motivational stories. George is an inspirational and knowledgable runner. I highly recommend attending if you can!!

Save the Date, November Happy Hour

Our Next WRC Happy Hour will take place on Thursday, November 12th at 6 pm at Vinoteca on 11th and U Street. There will be a special reserved section for WRC members and awesome happy hour specials until 7 pm, which include $5 glasses of wine! Yay!

Philadelphia Marathon

Are you running the Philadelphia Marathon? I have made pre-race dinner reservations for WRC at Maggianos in Philadelphia, Saturday night before the marathon at 5 pm. Interested in joining us, e-mail Elyse at elyse.braner@gmail.com. We have several members running the marathon and half marathon.
Member Race Results

Anchorage Lightening 11k Trail Run

-Michael Mills, 47:04

Army Ten Miler
-Jeff Munn, 1:34:17

-Elyse Braner, 1:07:11
-Christina Burbach, 1:08:33 (PR)!
-Anna Russell, 1:13:27
-Amanda Hamilton, 1:25:02 (PR)!

(Don’t see your result? E-mail all Race Results to elyse.braner@gmail.com)

(Pictured are Madeline Harms, Joanna Russo, Bob Platt, Amanda Hamilton, and Jane Beulke).
October Birthdays!!

Kanch Algama 10-15
Tamma Carleton 10-16
Emily Cupito 10-17
Diana Shannon 10-11

Dear Running Club Member:

A week and a half ago, eight WRC members, including five of your board members set out for Oregon to take place in the 197 mile Hood to Coast Relay. The team took 10th in the mixed division and was 50th overall out of 1000 teams!

The race is a mixture of competition and team bonding. For me personally, it helped me regain my confidence in competitive running after returning from my second stress fracture this year. The drive to pass other teams and improve our team standing helped me re-find the focus that I will need to make my personal goal of running a PR at both the Army Ten Miler and Philadelphia Marathon this year.

We were lucky to have such a great group representing the club. Dan Yi, our team captain, has not only an amazing ability to organzie and handle complicated logistics, but also a contagious, competive spirit that makes even the most casual runner hungry for the gold. Naoko not only has incredible focus, and is my run role model, but she ended up with a fan club made up of other teams. Even so, she is incredibly humble for a champion. Chris Haave (known to me as the Colonel), not only ran well, but was able to bring an extrodinary sense of diplomacy to every situation. It meant a lot to me, and the rest of the team that he was able to race with us.

Everyone loves Brian Savitch. He is fast, competive, and dedicated. He kept our team motivated with his “all business” attitude towards the race. Joanna Russo, my former high school cross country rival, in her first relay experience beat all of her expected times for every leg! Amanda Hamilton, the quiet lawyer and competive runner, kept her poise in every position and took in all that the race had to offer. Dan Simonds’ calm and even demeanor would make him a welcome addition to any relay team, as well as his constant news on the latest in run and training plans.

Great job team!! I love you all!

Go WRC!

Elyse Braner, President

(Pictured is your WRC Board at Hood to Coast, Dan S., Dan Y., Elyse, Naoko, Brian).
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

2. Dues–Please Renew Your Membership to Continue receiveing the newsletter!! If you have not renewed your membership, please do so here. The annual dues fee has increased. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Social Networking– Follow the Washington Running Club on Facebook and Twitter. The Twitter name is WashRunClub.

6. Parks Half Marathon–Looking for an alternative to a long run or perhaps a race, sign-up for the Parks half marathon on September 13th!

(Pictured is Brian Savitch at Hood to Coast).
Shop Event at Georgetown Running Company

This Thursday, join me at Washington Sports Club, F Street at 6:30 pm. I will be teaching a run class with elite runners Elizabeth Maloy and Suan Hendrick. We will be doing a light run, then doing some form drills and core work. If you are intersted in attending, please e-mail me at elyse.braner@gmail.com and we can get you on the list.
Member Race Results

Arlington 9-11 5k

-Jay Wind, 59, 20:32 (3rd age group)
-Robert Trost, 63, 22:12 (3rd age group)

Annapolis Ten Miler
Chris Hamley, 59:17

(E-mail Race Results to elyse.braner@gmail.com)

(Pictured are Joanna Russo and Elyse).

Dear WRC runners:

As the New Year approaches and we look back on 2009, WRC takes a look all the way back to the 1980’s-through club member Gerry Ives.

Gerry, a native of England, moved across the pond in the 1960’s when he was 22. After riding horses and serving in the navy, he started working at the Bureau of National Affairs in the 1970’s. While running on a team there, he discovered his talent for running and joined the Washington Running Club in 1980. Back then, the club was an elite group that included several Olympians and national record holders. “I had no business belonging to it,” says Gerry. In particular, he remembers the Sunday long run, saying it “used to be a brutal run-I couldn’t keep up with them.” Some might argue that little has changed on that front!

Yet, all that hard training paid off, as Gerry posted a PR in the 1993 Marine Corps Marathon, nearly breaking the 2:50 barrier and winning the 50-54 age group. Later, he broke the one-hour barrier in the 1996 Cherry Blossom 10-mile, completing the race in 59:28. “My times during my 40’s and 50’s didn’t slow down much, and everybody else’s did. So I wasn’t really competitive until I turned 50, I have no idea what happened,” he says. Gerry has slowed down a little since then, but not much: he recently won his age group in the Veteran’s Day 10k, posting a time of 44:20. Always self-depreciating, he quips, “I never thought I’d be pleased with a 44-minute 10k.” When asked about how he is able to continue running competitively after all these years, he give three pieces of advice: “Hang around younger people,” “take off one day a week,” and take extended breaks in training a few times a year. “You have to hold yourself back a little” when you are young if you want to continue to run well as you age, he explains. That is a lesson we can all take to heart.

Thanks to Gerry for a great interview!

Go WRC!

Madeline Harms, Director at Large
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

2. Dues–Please Renew Your Membership–(Dues notices via mail will be going out shortly) If you have not renewed your membership, please do so here. The annual dues fee has increased. Your membership dues support our club race teams, subsidize the costs of uniforms, and assist with the administrative costs associated with the club! We appreciate your support! Let us know if you have questions.

3. Track– Meets (Suspended until early spring)–Please note that track workouts will resume again in early spring. If you have questions, please contact Naoko Ishibe at naoko.ishibe@gmail.com.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Newsletter–Please note that the newsletter will now be coming out once a month. Please submit announcements and write-ups to Elyse at elyse.braner@gmail.com.

(Pictured above are John Kendra, Elyse, Dan Simonds, Brian Savitch, Joanna Russo, and Naoko at the SOME Turkey Trot 5k).
Jingle All the Way 10k

Washington Running Club will have team for the Jingle All the Way 10k on December 13th. Interested in joining us, please indicate “Washington Running Club” in the team section. E-mail elyse.braner@gmail.com if you decide to join. You can sign-up here: http://www.runwashington.com/race-detail/?race=5363.
Message from John

John O’Donnell invites his Sunday morning running friends to his retirement party at James Hoban’s Irish Pub, One Dupont circle, Thursday, December 17, starting around 5:30 PM. The party has to start early because Gerry Ives goes to bed at 8:00 PM. There will be beer, wine, and light food. All Johnny’s friends are welcome. If you have any questions, call him at 202 208-3040. No gifts.
Member Race Results

Manchester City Marathon
-Michael Mills, 3:42

Race Against the Odds 5k
-Cristina Burbach, 19:46, (PR and 1st place)

One Life Fitness Turkey Derby 5k
-Tony DeCrappeo, 20:34 (1st Age Group)

SOME Turkey Trot
-Naoko Ishibe, 19:11
-Joanna Russo, 22:28

-Dan Simonds, 18:13

Philadelphia Marathon
– Elyse Braner, 3:06:11 (PR)

Philadelphia Half Marathon
-Joanna Russo, 1:45:40
-Amanda Hamilton, 1:55:35

Veteran’s Day 10k
-Gerry Ives, 44:20 (Age Group Record)

December Birthdays!!

Steve Baker 12-12
Melissa Kemmer 12-19
Steve Moore 12-20
Naoko Ishibe 12-27
Best wishes to you and your family for a wonderful Holiday Season!

Love,
(The Washington Run Club Board)

Elyse, Naoko, Dan S., Dan Y., Madeline, James, and Brian

Dear WRC runners:

Dear WRC Member,
Congratulations to everyone who ran a marathon in October and for those who ran the Army 10-Miler! Special shout outs to Jessica Marquis for running a personal best at the Chicago Marathon, to Amanda Hamilton and Cristina Burbach for their PRs at Army, and to Dan Walfish for completing his first marathon!

We recently spoke to Dan about how he prepared for his debut at the distance and in contrast to what many of us do -pile on the miles-he took a minimalist’s approach based on the Furman Institute’s methods. During his lead up to Marine Corps, he trained 3 days a week doing one track workout, one tempo run, and one long run. Even his long runs were modest, peaking at 20.2 miles 3 weeks before the race. (Editor’s note: Based on our fact checking efforts, another WRC member who was on the run and owns a Garmin stated that it was in fact 21.5 miles.) Dan states that he decided on this approach so that he could make it to the race in one piece and reports that he felt strong throughout the marathon. When asked what he might do differently for his next marathon (he reports there will be as he was tantalizingly close to the Boston qualifying mark of 3:10:59 on his maiden voyage), he said that he would start his training a little earlier and he would explore and fine-tune his race-day nutritional approach. For those who are interested in exploring the minimalist’s training method, please go to: www.furman.edu/first for more information.

Hope to see many of you at the WRC Happy Hour on Thursday, November 12 at 6 PM @ Vinoteca. Good luck to everyone who is running Veteran’s Day 10 KM, Philadelphia Marathon and Half-Marathon, and all the Turkey Trots!

Go WRC!
Naoko Ishibe, Vice President
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Newsletter–Please note that the newsletter will now be coming out once a month. Please submit announcements and write-ups to Elyse at elyse.braner@gmail.com.

(Pictured are Amanda and Elyse at the Boo! Run for Life 10k).
Save the Date, November Happy Hour

Philadelphia Marathon
Are you running the Philadelphia Marathon? I have made pre-race dinner reservations for WRC at Maggianos in Philadelphia, Saturday night before the marathon at 5 pm. Interested in joining us, e-mail Elyse at elyse.braner@gmail.com. We have several members running the marathon and half marathon.

SOME Turkey Trot 5k
Washington Running Club will have team for the SOME Turkey Trot 5k on Thanksgiving. Interested in joining us, please indicate “Washington Running Club” in the team section. E-mail elyse.braner@gmail.com if you decide to join. You can sign-up here: http://www.runwashington.com/race-detail/?race=6177. And we will definitely be hanging out afterwards! So fun!

Jingle All the Way 10k
Washington Running Club will have team for the Jingle All the Way 10k on December 13th. Interested in joining us, please indicate “Washington Running Club” in the team section. E-mail elyse.braner@gmail.com if you decide to join. You can sign-up here: http://www.runwashington.com/race-detail/?race=5363.

Thanks WRC!

Thanks WRC and Deborah for your shoe contributions to Miram’s Kitchen!

” It is only with the extraordinary support of donors like you, and everyone at The Washington Running Club, that we are able to offer the best services to our guests. The majority of our guests sleep on the streets and they often walk miles and miles to reach the services they need. One guest who joined us today walked 5 miles just to have breakfast with us. As our guests are on their feet most of the day, providing shoes for the is one of the most important things we can do. Thank you so much for helping us do this.”
Member Race Results

MOUnt Desert Island Marathon
-Michael Mills, 3:30:49

Marine Corp Marathon
-Maria Kozloski, 3:13:28
-Emily Cupiot, 3:19:32
-Jessie Dingwell, 4:17:56

-Daniel Walfish, 3:12:46
-Lance Crist, 3:15:09
-Rick Kennedy, 3:23:35

Chicago Marathon
-Jessica Marquis, 3:22:48

-Brian Savitch, 2:48:33

New York City Marathon
-Brian Savitch, 2:51

Boo! Run for Life 10k
– Elyse Braner, 40:16 (3rd)
-Amanda Hamilton, 48:51

Run! Geek! Run! 8k
-Elyse Braner, 33:45 (2nd)
-Joanna Russo, 37:25 (1st, age)
-Christine Hackman, 37:38 (3rd, age)

-Matt Gerke, 32:27

November Birthdays!!

Tony DeCrappeo 11-20
Juliana Guaqueta 11-5
Lisa Hussman 11-1
Geoffrey King 11-18
Anna Nelson 11-11
Ed Zechman 11-22
Dan Wallace 11-7

Dear WRC runners:

I love when January comes around. The craziness of the holidays is left behind, and we can recommit ourselves to our goals, rediscover our passions, and re-find our focus. A New Year is filled with so much promise…new PR’s, new races, adventures with new and old run friends, improving our strength and speed, and having another 12 months to enjoy our passion for running!

In 2009, I learned how important the power of goal setting is. I would encourage all of you in an upcoming run to reflect back on your run life (and general life) in 2009. Set a vision for yourself of how you want 2010 to look, and start living it!! Be sure to share your goals and vision with your friends and training partners. My goals for 2010 are a) to run my fastest times in all of my races from the 5k to the marathon with the guidance of my Amazing run mentors (you know who you are) and the support of my training partners and friends, b) spend more time with my amazing group of friends, c) organize a relaxing and social destination race trip with run friends and training partners from all stages of my run life, d) use my passion for running to inspire others to meet their health and fitness goals, e) continue to support my friends and running partners in their training.

I would love for WRC members to e-mail me their goals, and I will put them in the next newsletter.

I think I speak on behalf of the entire WRC board, when I say thanks WRC for an amazing year of running!! It has been great getting to meet new members, strengthen friendships with old members, and of course, chatting with all of you on long runs and the many hours we spend at Dean and Deluca!

Go WRC!

Elyse Braner, President
WRC Announcements

1. Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

3. Track– Meets (Suspended until early spring)–Please note that track workouts will resume again in early spring. If you have questions, please contact Naoko Ishibe at naoko.ishibe@gmail.com.

4. Team Uniforms– Please e-mail Dan Simonds at dansimonds@gmail.com if you are interested in ordering a WRC singlet.

5. Newsletter–Please note that the newsletter will now be coming out once a month. Please submit announcements and write-ups to Elyse at elyse.braner@gmail.com.
Washington Running Report Rankings

Congrats to the following for making an appearance on the Fall 2009 Washington Running Report Rankings:

Elyse : #52, Open
Cristina Burbach: #59, Open and #12, 35-39
Christine Hackman: #41, 45-49.
Gerry Ives: #1, 70-74
Chris Hamley #11, 45-49
Message from John

I wish to express my thanks to all those in the Club who came to my retirement party. It made it really special for me to have so many friends there from the Club. It was a night I will never forget, except for what I have already forgotten given the number of Guiness Stouts I imbibed over the course of the night. Thank you.”

Johnny O’D
Christine’s Run Tips

Six-minute post-workout stretching routine:

The sports doc wants you to stretch right after your run. You, on the other hand, have a job (or dinner) waiting. Make everybody happy with this six-minute routine that hits the major players. You can stretch the other parts later.

The routine:

Do the stretches below, moving from one to another every 45 seconds: Upper right calf, upper left calf, lower R calf, lower L calf, R and L quadriceps (standing), R hamstring and L hamstring. If there’s nothing good to prop your feet on for the hamstring stretches, just bend over and do the toe-touch stretch for 90 seconds. But be careful if you do this: falling on your head undoes all the juicy goodness of stretching right after you run. —

Christine Hackman
Member Race Results

Pacifico International Marathon-Vina Del Mar, Chile
-Michael Mills, 3:27

Jingle All the Way 10k
-Max Lockwood, 37:34
-Daniel Walfish, 38:58
-John Kendra, 39:29
-Gerry Ives, 44:06

-Christina Burbach, 40:53
-Emily Cupito, 41:30

December Birthdays!!

Bert Klein 1-2
Madeline Harms 1-8
Jay Jacob Wind 1-12
Deborah Pressley 1-22
Jean-Christophe Arcaz 1-22
Yancey Hall 1-22
Meghan Gordan 1-23
Anna Russell 1-26
Best wishes to you and your family for a happy and healthy New Year filled with speedy race times!

Love,
(The Washington Run Club Board)

Elyse, Naoko, Dan S., Dan Y., Madeline, James, and Brian