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WRC UPDATE - WEEK OF June 26th 2006 1. ALERT - WRC Pool Party July 4th!
1. WRC POOL PARTY JULY 4TH! The annual WRC 4th of July Pool Party is On! Immediately following the Cure for Autism 5k in Potomac, MD, on July 4th, come on over to Tris's house for some pool fun and a lunch barbecue! If you want to run the race, here is the website: http://canrun.kintera.org/faf/home/default.asp?ievent=145093 Even if you're not running the race, come on out for some pooltime fun! We begin after the race (around 10 a.m.) and end sometime in the afternoon, so you can still make it back home for other 4th of July festivities you may have planned. This is a pot luck event where the WRC provides meat and some beer, but we would like members to bring something...like salads, desserts, soda, chips, etc. The club will supply the burgers, dogs, cheese, and buns. Please RSVP to wrc03dc@yahoo.com so we have an idea of how many are coming...thanks much! "I relish the thought of meeting your buns." --relish jar 2. MEMBER RACE RESULTS. Tim Harmon 5K, Fairfax, VA, 6/17/06 3rd Max Lockwood 35 16:40
Sarah Buckheit 46 23:13 Western States 100 Miler, Squaw Valley,
CA, 6/24/06
23d Bryon Powell 28 22:11:25
Pacific Coast Marathon, OR, 6/24/06
Damian 's Run for Recovery 5k, MD, 6/25/06 Challice Bonifant 28 21:12 (1st age) Lake Montclair Olympic Distance Triathlon,
VA, 6/25/06
Bart Forsyth 29 2:15:45 Hugh Jascourt 4-Miler, VA, 6/21/05
Bob Trost 59 28:59
Great running all...sorry if we missed any places or races! "I get to go to lots of overseas places, like Canada." --Britney Spears 3. TRACK WORKOUT, Tuesday (tonight 6/27). At the Washington-Lee High School track. The speed workout begins at 6:30pm. Show up earlier to warm up a couple of miles if you can. See the website for directions. Parking is a bit difficult because the school is being renovated and the parking lot is closed. Park on the streets nearby, but be respectful of those that live in the neighborhood please. Of course, the school is metro accessable (Ballston metro stop). If it's not a torrential rainstorm, this weeks
suggested workout:
Track coordinator Erica Morton: mortonej@yahoo.com We meet at the bleachers on the same side of the main track entrance gate, but down at the end near Washington Blvd. Be sure to hydrate and bring drink for it's hot out! 4. SUNDAY DISTANCE RUN (6/25). For a run ranging from 10-14 miles (some do more) at various paces, we meet at the 3300 block of M Street in Georgetown at 8:00 a.m. (1.5 blocks down from the Key Bridge). Parking is plentiful on M Street. See the website (washrun.org) for directions to the run if you need them. After the run, we regroup at Dean & Deluca on M Street to relax, slurp mud, sip vitamin drinks, chomp up sweets and fruit, and solve all the world's most pressing problems. In torrential rain on Sunday morn, 10 hearty soles showed to run...and some went 14 miles in the soggy conditions, even. "How far are we going today? As far as she'll let us." --overheard at the Sunday run 5. TEAM WRC CHICAGO BEING PLANNED. Erica Morton is working at pulling together a WRC team for those doing the Chicago Marathon. If you are running and wish to be included among possible team members, email Erica: mortonej@yahoo.com 6. RUNNING SHOE DRY-OUT TIP. After running in the rain and getting home in soggy shoes, a great way to dry them out is to put crunched up newspaper in them. Let them sit awhile and then replace the newspaper. If they're really really wet (like after the run this past Sunday), do it as often as necessary. 7. MEMBER NEWS. Four new members recently bring us up to 38 new members in 2006! 18 women and 20 men. Since the last new member update, new members include: Will Schaffer 39 Arlington
We welcome Will, William, Jennifer, and Monica into the WRC! In other member news, there was a nice write-up on Casey Smith's running in Rosslyn magazine, Spring 2006 (Volume 1, Issue 1)...she's part of the discussion about people working out at Gold's Gym in Arlington.
WRC UPDATE - WEEK OF June 19th 2006 1. Member Race Results
1. MEMBER RACE RESULTS. Trot With Spot 5k, Alexandria, VA, 6/17/06
2nd Elizabeth Jones 29 21:14 James River Scramble 10k, Richmond, VA,
6/17/06
Will Schaffer 39 38:37 (2nd age group)
Estes Park Marathon, Colorado, 6/18/06
Dane Rauschenberg 30 3:36:23 Great running all...sorry if we missed any places
or races!
2. TRACK WORKOUT, Tuesday (tonight 6/13). At the Washington-Lee High School track. The speed workout begins at 6:30pm. Show up earlier to warm up a couple of miles if you can. See the website for directions. Parking is a bit difficult because the school is being renovated and the parking lot is closed. Park on the streets nearby, but be respectful of those that live in the neighborhood please. Of course, the school is metro accessable (Ballston metro stop). This weeks suggested workout options: A. 5 x 1 mile @ tempo pace with a 1 minute
recovery.
Track coordinator Erica Morton: mortonej@yahoo.com We meet at the bleachers on the same side of the main track entrance gate, but down at the end near Washington Blvd. Be sure to hydrate and bring drink for it's hot out!. Weather Outlook Tonight: Mainly clear. A stray thunderstorm is possible through the evening. Winds NW at 5 to 10 mph. (High of 87 today) "Show me a guy whos afraid to look bad, and I'll
show you a guy you can beat every time." --Lou Brock
3. SUNDAY DISTANCE RUN (6/25). For a run ranging from 10-14 miles (some do more) at various paces, we meet at the 3300 block of M Street in Georgetown at 8:00 a.m. (1.5 blocks down from the Key Bridge). Parking is plentiful on M Street. See the website (washrun.org) for directions to the run if you need them. After the run, we regroup at Dean & Deluca's on M Street to relax, slurp mud, sip vitamin drinks, chomp up sweets and fruit, and solve all the world's most pressing problems. "If a woman has to choose between catching a fly ball and saving an infant's life, she will choose to save the infant's life without even considering if there is a man on base." --Dave Barry 4. FALL MARATHONS. Many members are signed up for Fall marathons. A quick glance at the major marathon schedule for the fall: Baltimore Marathon: 10/14/06
Erica Morton is pulling together a WRC team for those doing the Chicago Marathon. If you are running and wish to be included among possible team members, email Erica: mortonej@yahoo.com We wish everyone all the best in their training
for their fall marathons! Remember to ask your fellow experienced members
about heir training programs should you have questions about your own.
There is a depth of marathon training knowledge among members!
5. DUES RENEWAL INFO. President Baker thanks the many members who have renewed their dues for 2006 recently (two email notices recently went out to tardy members)...the club very much appreciates your continued membership and support! For those who have yet to renew, please do so a.s.a.p. At the end of June we will be paring our membership rolls to reflect only current members, and that paring will include the weekly update email list also (thus, if you stop receiving the update, you'll know you haven't renewed). If you have questions about your membership, email wrc03dc@yahoo.com To renew hit the website to do it online or write
a check and send it in: washrun.org Thank you!!
6. NEW WRC HATS ARE IN. We again have ball
caps...going for the low price of $10. They are navy blue. We'll be selling
them at the Sunday run, track night, and other various times.
7. RUNNING SHOE MILEAGE INFO. More than half the injuries runners experience can be directly attributed to "worn out shoes." Worn out refers to the midsole (engine) of the shoe, which is the most important component of an athletic shoe. Don't use the outsole/tread wear as a way of determining how much life is left in your shoes! This midsole component generally lasts from 375 to 450 miles of athletic use. Cut that mileage rating in half if you choose in addition to use your shoes for anything other than your running exercise (i.e., "wearing around"). Here is a sample mileage chart to determine how often you might need to replace your exercise shoes. Exercise miles
When to replace shoes*
WRC UPDATE - WEEK OF June 12th 2006 1. Member Race Results
1. MEMBER RACE RESULTS. Mooseman International Half-Ironman, NH, 6/3/06
Kyle Yost 35 4:45:52 (Kyle passes on right and gets nabbed for
a 4 minute penalty, even so gets a good time)
Semper Fit 15k, Quantico, VA, 6/03/06
1st Elizabeth Jones 29 1:06:27 Mike Mills 34 1:02:36 (3d age) Lawyers Have Heart 10k, DC, 6/10/06
Max Lockwood 35 34:23 (2nd age)
7th Emily Turner 24 40:32
Make A Wish 5k, Reston, VA, 6/10/06 4th Dan Simonds 38 18:40 Clifton Caboose Twilight 5k, 6/10/06
2nd Mike Wardian 32 15:49
2nd Elizabeth Jones 29 21:04 Hatfield & McCoy Marathon, WV, 6/10/06 6th Dane Rauschenberg 30 3:16:23 (2nd age) CapitolOne Celebrate Children & Youth 5k, Fairfax, VA 6/11/06 3d Jean-Christophe Arcaz 45 17:45 Sarah Buckheit 46 24:17 Survivor Harbor 7 Miler, Baltimore, MD, 6/11/06 Challice Bonifant 28 49:46 (2nd age) Potomac Valley Track Club Outdoor Meet, McLean, VA 6/11/06 1 Mile:
SPCA Rescue Run 5k, Fredricksburg, VA, 6/11/06 3d Elizabeth Jones 29 20:29 Great running all...sorry if we missed any places or races! "Good judgement comes from experience, and experience comes from bad
judgement." --Barry LePatner
2. TRACK WORKOUT, Tuesday (tonight 6/13). At the Washington-Lee High School track. The speed workout begins at 6:30pm. Show up earlier to warm up a couple of miles if you can. See the website for directions. Parking is a bit difficult because the school is being renovated and the parking lot is closed. Park on the streets nearby, but be respectful of those that live in the neighborhood please. Of course, the school is metro accessable (Ballston metro stop). This weeks suggested workout options: 1. 3 x (400m, 800m, 400m) with 400m recoveries
Track coordinator Erica Morton: mortonej@yahoo.com We meet at the bleachers on the same side of the main track entrance
gate, but down at the end near Washington Blvd. Be sure to hydrate and
bring drink for it's hot out!.
3. PRES THANKS LAWYERS HAVE HEART VOLUNTEERS. President Baker
thanks all who helped the club out with the race last Saturday. A greatful
thanks goes to: Jessica Elias, Elizabeth Jones, Adina Wadsworth, Gerry
Ives, Tris Kruger (who drove the classy timer cadillac...i yi yi), Kyle
Yost, Charles Manahan, Young Kim, James Scarborough, Will Ellison, Jim
Wadsworth. Steve also thanks himself, er...or we do, for his leadership
and help with the effort.
4. SUNDAY DISTANCE RUN (6/18). For a run ranging from 8-14 miles at various paces, we meet at the 3300 block of M Street in Georgetown at 8:00 a.m. (1.5 blocks down from the Key Bridge). [30 people showed last Sunday!] Parking is plentiful on M Street. See the website (washrun.org) for directions to the run if you need them. After the run, we regroup at Dean & Deluca's on M Street to relax and sip various drinks, vintages, and crunch up foodstuffs of various forms. "When I die I want to come back as me." --Mark Cuban
5. DUES RENEWAL INFO. President Baker thanks the many members who have renewed their dues for 2006 recently (two email notices recently went out to tardy members)...the club very much appreciates your continued membership and support! For those who have yet to renew, please do so a.s.a.p. At the end of June we will be paring our membership rolls to reflect only current members, and that paring will include the weekly update email list also (thus, if you stop receiving the update, you'll know you haven't renewed). If you have questions about your membership, email wrc03dc@yahoo.com To renew hit the website to do it online or write a check and send her in: washrun.org Thank you!! 6. NEW WRC HATS ARE IN. We again have ball caps...going for the low price of $10. They are navy blue. We will be selling them at the Sunday run, track night, and other various times.
WRC UPDATE - WEEK OF June 5th 2006 1. Member Race Results
1. MEMBER RACE RESULTS. Rocky Mountain Double Marathon, Laramie, WY, 5/28 Bryon captures his first ultra win with time to spare! 1st Bryon Powell 27 7:45:57 Reports Bryon: "I won by about an hour with my 7:45:57 being the fastest time on the course in the past four years. I also finished with the fifth place marathoner before turning around and doing it again. Run between 8,000 and 8,700 feet, the 3/4 dirt road and 1/4 pavement course ran through pine forest, wide open grassland with views of distance snow-capped mountains, and fantastic rock formations in the Vedauwoo section of Medicine Bow National Forest." Capital Crescent 5k, MD, 6/04 Sarah Buckheit 46 22:43 (3d age group) Deadwood Mickelson Trail Marathon, SD, 6/04 Dane finishes numero 22 of 2006 and we're sure he found Charles Manahan's home state to be both scenic and hospitable. Dane Rauschenberg 29 3:26:59 Great running all...we apologize if we missed any races or places. "Git er done!" --everyone and anybody
2. TRACK WORKOUT, Tuesday (tonight 6/06). At the Washington-Lee High School track. The speed workout begins at 6:30pm. Show up earlier to warm up a couple of miles if you can. See the website for directions. Parking is a bit difficult because the school is being renovated and the parking lot is closed. Park on the streets nearby, but be respectful of those that live in the neighborhood please. Of course, the school is metro accessable (Ballston metro stop). This weeks suggested workout options: 1. 1600m, 2 x 1200m, 2 x 800m with 400m recovery.
Track coordinator Erica Morton: mortonej@yahoo.com We meet at the bleachers on the same side of the main track entrance gate. Be sure to hydrate and bring drink for it's hot out!. "Run til it hurts and then pick it up!" --anonymous
3. LAWYERS HAVE HEART RACE THIS SATURDAY (6/10). President Baker has put out a call for volunteers to help with finish line duties for the Lawyers Have Heart 10k being held this Saturday, June 10th in Georgetown. We help with start and finish line duties (handing out water, collecting chips) and get a stipend per worker. If you're not running the race and want to help the club out (beginning at 7:30 a.m.), let Steve know you want to help at: swbaker@comcast.net For those members running the race, good luck
and endurance!
4. SUNDAY DISTANCE RUN (6/11). For a run ranging from 8-14 miles at various paces, we meet at the 3300 block of M Street in Georgetown at 8:00 a.m. (1.5 blocks down from the Key Bridge). Parking is plentiful on M Street. See the website (washrun.org) for directions to the run if you need them. After the run, we regroup at Dean & Deluca's on M Street to relax and sip various drinks, vintages, and crunch up foodstuffs of various forms. "Got sushi?" --anonymous Sunday run cruncher
5. DUES RENEWAL INFO. President Baker thanks the many members who have renewed their dues for 2006 recently (two email notices recently went out to tardy members)...the club very much appreciates your continued membership and support! For those who have yet to renew, please do so a.s.a.p. We will be paring our membership rolls back to reflect only current members very soon, and that includes those who receive this weekly email update too (thus, if you stop receiving the update, you'll know you haven't renewed). If you have questions about your membership, email wrc03dc@yahoo.com To renew hit the website to do it online or write a check and send her in: washrun.org "We gotta install microwave ovens, custom kitchen deliveries, we gotta move these refridgerators, we gota move thes colour tv's." -- Dire Straits for WRC
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