This page contains archives of pertinent information from the weekly email updates for the month of May 2007. To recieve the weekly email updates each week when they are sent out, you must be a current member of the WRC. So come on, join us!

Elizabeth Jones 30  44:26 (3rd age)
Laura Chipkin 26  46:11

Frederick Twilight 5K, Frederick, MD, 5/05/07
Dane warms up for the marathon with a 5k the day before and takes 2nd place!
2nd Dane Rauschenberg 30  18:21.01

Sallie Mae 10K, Washington , DC , 5/06/07
11th Philippe Rolly 34  32:52 (3d age)
Max Lockwood 37  35:40

Frederick Marathon, Frederick MD, 5/06/07
Iron Mike sets world record at Frederick Marathon pushing Pierce in baby jogger!
3d Michael (& Pierce) Wardian 33  2:42:21  (Baby-jogger WR!)
16th Dane Rauschenberg 30  3:03:22

Cassidy & Pinkard Colliers Race for Hope, 5k, DC, 5/06/07
Cecilia Carmody 46  30:18

"Think P.I.G. -- that's my motto. P stands for persistence, I stands for integrity, and G stands for guts. These are the ingredients for a successful business and a successful life." --Linda Chandler (corporate motivational speaker)
 
2. TRACK WORKOUT - (Tuesday 5/08)  TRACK MAY BE CLOSED TONIGHT DUE TO A GIRLS SOCCER GAME. We aren't sure so it'll be a crap shoot.  
Track is 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 please be respectful of those that live in the neighborhood. Of course, the school is metro accessable (Ballston metro stop).

NOTE. The WRC meets at the bleachers on the same side as where the bathrooms are located, but down at the end of the track toward Fairfax Blvd.
 
If it's a fartlek workout, we meet first on Stafford Street, next to the track.

Recommended workouts:
Track: 12 x 400m with 200m recovery
Fartlek: 4 x 5 minutes with a 3 minute recovery on the trail 

Questions? Write WRC VP and Track Coordinator Erica: mortonej@yahoo.com 

Secretary Bart catches an article on the benefits of interval training (read it here):
http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?em&ex=1178424000&en=a4b09d745ebe6f1a&ei=5087%0A

"We're all masters of adaptation. Distractions bother you, but you still have to go to work. You adapt and move on." --Lindy Infante (former professional football coach)

3. SUNDAY DISTANCE RUN (5/13)  Happy Mommas Day!  The Sunday long run group meets 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. [Keep your valuables locked in the trunk or out of sight...we had break-ins a couple of weeks ago!]

After the run, we regroup at Dean & Deluca on M Street to recover with hot and cold drinks, crumpets, and chatter.
 
"There are two types of people -- those who come into a room and say, 'Well, here I am!' and those who come in and say, 'Ah, there you are.'" --Frederick Collin (lawyer and judge)
 
4. MEMBER AND MISC STUFF 
A. DUES. THIS IS THE LAST EMAIL UPDATE FOR THOSE WHO ARE LATE AND HAVEN'T PAID DUES FOR 2007. Many have paid their dues for 2007 and the club greatly thanks them! However, some remain tardy. A special email notice went out to tardy members recently which we hope people will heed. Dues are a low bargain-rate $15 per year (individual) and $25 per year (family). If you have questions regarding your membership status, email wrc03dc@yahoo.com

Here is the link for paying online: http://www.active.com/event_detail.cfm?event_id=1170163

Please renew if you are tardy, we want to keep you in the club and on the email listing. Thank you.

B. WRC RUNNING SHIRTS FOR SALE: We are now selling Brooks short-sleeved (wicking) running shirts that are red and have the WRC logo in navy blue printed on the left chest area. We are selling these for $20 each, a great bargain because they retail for $30. We have a limited number in stock so get them while they last.

The shirts are Brooks Equilibrium made of Podium SS mesh. This fabric rapidly moves moisture away from the body and speeds evaporation for a dry, comfortable run. A few have already tried them out...they rock!

C. WRC RACE TEAM OPPORTUNITY.
The club is putting a race team together for theCapitol Hill Classic 10k (May 20). If you will be registering for this race and would like to be included on the team, please contact Adina at adinawadsworth@gmail.com. Info as follows:

Capitol Hill Classic: at least 5 runners on a team and only a coed category. We will have one team.

D. Marine Corps Marathon Rally. This Morning (5/08)!  
Marine Corps Marathon to Offer 1,000 Guaranteed Entries at Registration Rally on Tuesday, May 8 

Local runners are invited to join the Marine Corps Marathon for a mid-day break May 8, the day prior to the opening of online registration, to be among the first to secure an entry into the 32nd MCM. 1,000 early entries and active duty discounts will be available at the MCM Registration Rally from 11:00 a.m. until 1:00 p.m. at Pentagon Row in Arlington, VA. The Rally will feature live music, food and product sampling by Pentagon Row merchants, giveaways, and the debut of the 2007 MCM line of training apparel. 

E. FITNESS MAPPING STORY in Washington Post! Check it out...all kinds of websites for mapping your runs, biking, fitness, etc.
http://www.washingtonpost.com/wp-dyn/content/article/2007/04/27/AR2007042702614.html?referrer=email 

“Nothing happens unless first we dream." --Carl Sandburg (two-time Pulitzer Prize-winning historian and poet)

Hello Washington Running Club members! 
1. Running and Race Results (Casey, RacePacket Grand Prix results and winter running rankings from Washington Running Report, weekend races )  
2. Track Tuesday Eve (5/15) 
3. Sunday Distance Run (5/20) 
4. Member and Misc Items  (Member Congrats, New Members, WRC Brooks Wicking Running Shirts Only $20, WRC Race Team Opportunity)
  
"If you aren't going all the way, why go at all?" -- Joe Namath
(So read all of this update!)

1. RUNNING AND RACE RESULTS. 
We just heard from member Casey Smith, who recently moved to Richmond, VA. Casey gives her best to all in the club and hopes to see us at a local race soon. We also want to report that Casey has had some blazing performances of late. An 8th place finish and time of 35:35 at the Monument Avenue 10k in Richmond, and a 4th place finish and time of 56:59 at the Broad Street 10 Miler in Philadelphia. Great running Casey!  

 Grand Prix: We're a bit tardy with these results, but we want to report that the WRC had three members finish high in the rankings of the 2006 RacePacket Grand Prix race series (member Bob Platt's dealeo). Jean-Christophe Arcaz won the series overall, Mike Wardian was 3d overall, and Bruce Reynolds took 2nd place in the 50-59 division. Congrats guys! The grand prix racing series consists of a number of races run throughout the year and 2007 is well underway. Go to www.racepacket.com for more info.

Winter Runner Rankings: The winter runner rankings by the Washington Running Report just came out and we are proud to report that we had 6 members ranked for that time period, including our president! Kudos to them...here they are:
Open Men
5th Michael Wardian
16th David O'Hara
20th Philippe Rolly
Men 35-39
11th Max Lockwood
Men 45-49
7th Jean-Christophe Arcaz
Women 35-39
15th Adina Wadsworth

RACE RESULTS.

Battle of the Boulevard 10K, Arlington , VA, 5/12/07
A smathering of WRCers battle the Boulevard!
3d Michael Wardian 32  33:04
Max Lockwood 37  36:25
Jean-Christophe Arcaz 46  36:44 (2d age)
Dane Rauschenberg 30  38:36 (PR!)
Dan Wallace 41  41:06 (3d age)
William Ellison 41  45:05
Bruce Reynolds 56  46:01 (2d age)
Young Kim 38  49:36

Jessica Marquis 32  45:05 (3d age)

Raccoon Run 5K, Fairfax , VA , 5/12/07
3d Elizabeth Jones 29  21:05
Jay Wind 56  22:02

Angel Kisses 5K, Chantilly , VA, 5/13/07
Elizabeth grabs a win!
1st Elizabeth Jones 30  20:17

YMCA Mother's Day 10K, Arlington , VA , 5/13/07
Jay Wind 56  43:51
James Scarborough 48  50:55
 
"It took me 17 years to get 3,000 hits in baseball. I did it in one afternoon on the golf course." -- Hank Aaron 

2. TRACK WORKOUT - (Tuesday 5/15)  Looks like the track is open so we're on baby!
Track is 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 please be respectful of those that live in the neighborhood. Of course, the school is metro accessable (Ballston metro stop).

NOTE. The WRC meets at the bleachers on the same side as where the bathrooms are located, but down at the end of the track toward Fairfax Blvd.
 
Recommended workouts (gearing up for some faster workouts):
 8 - 10 x 400m, 200m rest
 4 - 5 x 1200m, 400m rest

Weather: 
Today: Sunny. Warmer. High 87F. Winds SSW at 15 to 25 mph. Tonight: Mostly clear. Low 68F. Winds SSW at 15 to 25 mph. 
 

For track workouts, warm up well, listen to your body, keep hydrated (bring a sports drink or water with you), and warm down to help speed recovery.

"All generalizations are bad."  ~R.H. Grenier
 
3. SUNDAY DISTANCE RUN (5/20)  The Sunday long run group meets 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. [Keep your valuables locked in the trunk or out of sight.]

Lots of Spring races going on, so turnout may be splotchy. But, there shall be some stalwarts there just the same!

After the run, we regroup at Dean & Deluca on M Street to recover with refreshments and comaraderie.
  
"You don't stop laughing because you grow old. You grow old because you stop laughing." --Michael Pritchard (motivational speaker)
 
4. MEMBER AND MISC ITEMS 
 A. Member Kudos!
The club throws out a big hearty congratulations to members Yancey Hall, Erica Morton, and Kevin Grasmick, who recently got married! Yancey married Christine and VP Erica and Kevin were hitched.

Kudos also to Challice Bonifant who just finished her phD at Georgetown and to Laura Chipken, who finished up law school. 

B. New Members!
The club welcomes three new WRC members this week. Patty Kiely (VA), Becky Richardson (VA), and Emily Specker (DC)! Cheers! 

C. WRC RUNNING SHIRTS FOR SALE: We are selling Brooks short-sleeved (wicking) running shirts that are red and have the WRC logo in navy blue printed on the left chest area. We are selling these for a club-subsidized $20 each, a great bargain because these shirts retail for $30. We have a limited number in stock so get them while they last.

The shirts are Brooks Equilibrium made of Podium SS mesh. This fabric rapidly moves moisture away from the body and speeds evaporation for a dry, comfortable run. A few have already tried them out...they rock!

D. WRC RACE TEAM OPPORTUNITY.
The club is putting a race team together for theCapitol Hill Classic 10k (This Sunday May 20). If you will be registering for this race and would like to be included on the team, put "WRC" as team name on entry form and also please contact Adina at adinawadsworth@gmail.com. Info as follows:

 Capitol Hill Classic: at least 5 runners on a team and only a coed category. We will have one team if we get enough runners.

Germantown 5-Miler, Maryland , 5/19/07
6th   Michael Wardian 33  25:41 (1st age)
9th   Frank Sprtel 34  26:22 (2d age)
Jean-Christophe Arcaz 46  28:33 (1st age)

Shirley Sameshima 40  46:42

Capitol Hill Classic 10K, Washington , DC , 5/20/07
Mike and Philippe lead the WRC on da Hill!
4th Michael Wardian 33  32:07 (1st age)
6th Phillippe Rolly 34  32:13 (2d age)
Max Lockwood 37  36:28
Paul Legere 43  40:22
Will Ellison 41  40:38 (PR!)
Lance Crist 41  41:39
Bruce Reynolds 56  43:58 (2d age)
Dion Mulvihill 40  46:59
William Burns 30  47:08

Challice Bonifant 29  48:18
Lauren Coughlin 23  49:56
Caroline Caine 39  50:12
Monica Clothiaux 40  61:38
Amy Sullivan 35  61:38

The WRC team of Legere, Crist, Mulvihill, Coughlin, and Sullivan finished 5th! 

Delaware Marathon, Wilmington , DE , 5/20/07
Bob Platt 55  4:01:31

Green Bay Marathon , WI, 5/20/07
Michael Mills 35  3:21:44

"Shallow men believe in luck. Strong men believe in cause and effect." --Ralph Waldo Emerson

2. TRACK WORKOUT - (Tuesday 5/22)  Track looks to be open.
Track is 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 (washrun.org). 

Parking is a bit difficult because the school is being renovated and the parking lot is gonzo replaced by BIG BUILDING. Park on the streets nearby (there is a parking lot behind new construction), and please be respectful of those that live in the neighborhood. The school is metro accessable (Ballston metro stop).

NOTE. The WRC meets at the bleachers on the same side as where the bathrooms are located, but down at the end of the track toward Fairfax Blvd.
 
Recommended workouts:
1.  8 - 10 x 800m, 400m recovery (or 200m recovery)
or 
2.  4 x (400m, 400m, 200m) w/ a 200m recovery

Weather: 
Today: Sunny. High 78F. Winds ESE at 5 to 10 mph. Tonight: Mostly clear. Low 58F. Winds SSE at 5 to 10 mph. 
 
For track workouts, warm up well, listen to your body, keep hydrated (bring a sports drink or water with you), and warm down to help speed recovery.

"The future is something which everyone reaches at the rate of sixty minutes an hour, whatever he does, whoever he is." --C. S. Lewis 

3. SUNDAY DISTANCE RUN (5/27)  Turnout likely to be sparse due to people being away for the Memorial Day Weekend, but the run is still on.

The Sunday long run group meets 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. [Keep your valuables locked in the trunk or out of sight.]

After the run, we regroup at Dean & Deluca on M Street to recover with refreshments and comaraderie.
  
"Plastic surgeons are always making mountains out of molehills." --Dolly Parton 

4. MEMBER AND MISC ITEMS 
A. New Members!
The club welcomes Carrie Ellis of DC into the WRC this week. Thus far in 2007 we have 17 new members, 10 ladies and 7 men. Cheers!

B. WRC RUNNING SHIRTS FOR SALE: We are selling Brooks short-sleeved (wicking) running shirts that are red and have the WRC logo in navy blue printed on the left chest area. We are selling these for a club-subsidized $20 each, a great bargain because these shirts retail for $30. We have a limited number in stock so get them while they last.

The shirts are Brooks Equilibrium made of Podium SS mesh. This fabric rapidly moves moisture away from the body and speeds evaporation for a dry, comfortable run. A few have already tried them out...they rock!

 C. Marathon Stats. 410,000 ran marathons in U.S. last year (here are some statistics stolen from runningusa.com). http://www.runningusa.org/media/wire2007/Wire2007-38.html#story1
Gender and Age Group Breakdown     
                             1980     1995     2000     2005     2006 
Women                 10.5%    26%     38%      41%     40% 
Men                       89.5%    74%    62%      59%     60% 
Masters (40 yrs+)   26%      41%     44%      44%     46% 
Open (20 to 39 yrs) 69%     57%     54%      54%     52% 
Juniors (under 20)     5%        2%       2%        2%      2% 
      
Median Age 
                1980     1995     2000     2005     2006 
Males         34         38         38         40        40 
Females     31.3      35          35         35       35 
Median Age Overall             37         38        38 
      
Median Times for U.S. Marathon Finishers 
                            1980       1995       2002      2005      2006 
Males                3:32:17      3:54:00    4:20:01  4:20:29  4:15:34 
Females             4:03:39      4:15:00    4:56:46  4:51:19  4:46:40 

2006 Marathon Snapshot
In the U.S., there was a 2.2% increase in finishers for the same 302 marathons for 2005 and 2006, while outside the United States, the same 156 marathons in both years showed a slight decline of 0.8%.

Year   Estimated U.S. Marathon Finisher Total
1976   25,000
1980   143,000
1990   224,000
1995   293,000
2000   353,000
2003   365,000
2004   386,000
2005   395,000
2006   410,000

What's this all mean? Draw your own conclusions...

"Everyone is entitled to their own opinion, but not their own facts." --Daniel Patrick Moynihan (former U.S. senator)