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WRC UPDATE - WEEK OF November 6th 2006 Yo Washington Running Club members! 1. Member Race Results (Richmond marathon best
wishes, Veteran's Day 10k team info)
1. MEMBER RACE RESULTS New York City Marathon, 11/05/06
Lance Armstrong 35 2:59:36
Said Lance: "Even after experiencing one of the hardest days of the Tour nothing has ever left me feeling this bad,” he said at a post-race news conference. “My shins started to hurt in the second half, but the bigger problem the last 7 or 8 miles was the tightness in my calves and thighs. My calves really knotted up. I can barely walk right now.” Armstrong called the race “the hardest physical thing I have ever done.” While he competed in triathlons as a teenager, Armstrong had never attempted a marathon. “I think I bit off more than I could chew,” he said. “I never felt a point where I hit the wall; it was really a gradual progression of fatigue and soreness.” Jug Bay 10K, Upper Marlboro, 11/03/06 2nd Elizabeth Jones 29 43:18 City of Trees Marathon, Boise, ID, 11/05/06 Rob Toonkel 3:35:44 (1st age) NOTE: Members, especially new members, if you want to insure your race results are reported in the weekly email update, please send your results to V.P. Adina at adinawadsworth@gmail.com or use the race report form on the website at: http://www.washrun.org/forum/raceform.html. Try to do that by the end of Monday each week. Best of luck, strength and endurance to those
running the Richmond Marathon this weekend!
INFO: Team Members for the Veterans Day 10K. The race begins and ends in West Potomac Park on Nov. 12. We can form a team of up to ten runners and compete in the Open Co-Ed category. The first five runners score with at least one man and one woman in the first five. If you'd like to compete as part of the WRC team, you'll be asked for your team name when you register so use WRC. The top team will be awarded a distinctive trophy, with replicas awarded to the scoring members of the team. For details, go to: http://www.runwashington.com/other/vetdayregistration.html So far on team WRC: Will Schaffer, Adina Wadsworth, Bob Trost, Will Ellison, Jessica Marquis, Yancey Hall, Lauren Coughlin. If you've signed up and are on team WRC, please let us know! "If winning isn't everything, why do they keep score?" –Vince Lombardi 2. NATIONAL MARATHON. The WRC is a running club partner of the National Marathon (and a half marathon to be run also), to be run on March 24, 2007 beginning at 7 a.m. The entire course is in the District of Columbia. Race participants can look forward to a mix of our country’s most famous landmarks, monuments and memorials blended with some of DC’s emerging and eclectic neighborhoods! The course will start and finish at historic RFK Stadium in downtown Washington, DC and is certified as a Boston qualifier. More than 45 members have run marathons since September this Fall with still a number to go. If you're looking for an early Spring marathon or half marathon to run, please consider the National Marathon if you don't have your mind set on another one (yes, we understand the Boston allure). Already, a few in the club are planning on running it. So, if the marathon or half marathon fits into your plans, please sign on up! Registration is to be capped at 5,000 runners for the marathon. The registration fee is $80 until Jan. 1st, when it rises to $85 (half is $60 until Jan 1st, $65 thereafter). Check it out at: http://www.nationalmarathon.com/ 3. TRACK WORKOUT, Wednesday (11/01). 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). NOTE. Given that there are other clubs using the track Wednesday eves and it tends to get crowded, the WRC meets at the bleachers on the side OPPOSITE of where the bathrooms are to make track life easier. Track workouts make you FASTER...come on out! This week's suggested workouts: For those running Veteran's Day 10k who need/want
the rest: 4 x 800m, 400m recovery
Track coordinator Erica Morton: mortonej@yahoo.com Track workouts, like all WRC activities, are voluntary. If you choose to come out, be sure to properly hydrate and bring water or a sports drink. Also, bring proper attire given the weather conditions and listen carefully to your body while doing the workout. Weather Forecast: Tomorrow: Showers early becoming less numerous later in the day. High near 60F. Winds NE at 5 to 10 mph. Chance of rain 60%. Rainfall near a half an inch.Tomorrow night: Overcast. Low 56F. Winds NNW at 5 to 10 mph. "Tis easy to see, hard to foresee." --Ben Franklin 4. SUNDAY DISTANCE RUN (11/05) - The run will be sparse this week due to the Veteran's Day 10k being run in West Potomac Park. Many in the WRC will be running or helping out. Of course, a few of the usual stalwarts will likely show meeting 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, coffee and food-stuffage at Dean & Deluca's on M Street. "Good communication is as stimulating as black coffee and just as hard to sleep after." –Anne Morrow Lindbergh 4. MEMBER TIDBITS A. Call for Volunteers! President Baker is calling for volunteers to help with packet pickup for this Sunday's Veteran's Day 10k. You can help either the morning of the race (11/12), or on Friday or Saturday. If you are not racing, this is an opportunity to help your club (we make a bit of cash from this) and see many of your fellow suffering runners. Email Prez Steve at swbaker@comcast.net if you wish to help. Thanks! B. New Member! The WRC welcomes Sarah Carr, DC, winto the club! So far this year we have 54 new members,26 women and 28 men. C. Snowflake 5k Sunday December 3, 2006, East Potomac Park, 8 a.m. To help raise funds for Dane Rauschenberg's fiddy2 quest to benefit L'Arche Mobile, the club is partnering with RacePacket to put on a 5k race. It's a flat fast course so please put it on your calendar to run or help out! D. An Interesting Study On Cramping. This was just presented at a marathon medicine and science conference in Chicago and reported in the New York Times last Friday. "Then there is the issue of cramping, that often excruciating, spasmodic, involuntary contraction of muscles that can occur during or, more often, just after a marathon. It almost always involves the muscles that were used to run — the hamstrings or calf muscles, for example. And it can last a minute or two — or much longer. Conventional wisdom says cramps are caused by dehydration and that the solution is to consume salt and drink more fluids. Not true, says Martin P. Schwellnus, a professor of sports medicine at the University of Cape Town in South Africa . At the conference in Chicago last month, he reported that he could find no relationship between dehydration and cramping. He has studied cyclists, marathoners and triathletes, measuring levels of electrolytes and body-weight changes, both of which are indicators of dehydration. Those who cramped were no different from those who did not. Two other studies looked at how much weight ultramarathon runners and triathletes lost during races — a measure of fluid loss and a direct indicator of dehydration. Those who cramped lost no more weight than those who did not. If anything, Schwellnus said, those who did not have cramps were slightly more dehydrated. The cause of cramps, Schwellnus believes, is an alteration in the electrical signals going to exhausted muscles so that the balance between those signals activating muscles and those inhibiting them is distorted. One way to protect yourself is with proper marathon training and proper pacing. "Racing at too high of an intensity is one of the single most important risk factors," Schwellnus said. When muscles cramp, there is a simple and effective treatment: stop running and stretch that muscle. And, Schwellnus said, realize that the cramping will soon stop. "Almost no matter what you do, if you stop the activity, the muscle will come back to normal," he said." "I say luck is when an opportunity comes along,
and you're prepared for it." -Denzel Washington
WRC UPDATE - WEEK OF November 13th 2006 Greetings Washington Running Club members! 1. Member Race Results - and all the best to the WRC JFK 50-Miler Team
1. MEMBER RACE RESULTS Veteran's Day 10k, West Potomac Park, DC, 11/12/06
Phillipe Rolly 34 34:05 (1st age)
*Adina Wadsworth 38 44:40 (2nd age)
Team WRC placed 4th out of 13 teams. (those who ran on the WRC team have an *) Richmond Marathon , VA, 11/11/06
Henry Grossmann 35 2:54:32
Challice Bonifant 28 3:43:22 Outer Banks Marathon , North Carolina, 11/12/06
3d Michael Wardian 32 2:30:51 Elizabeth Jones 29 3:33:25 WRC JFK 50-Miler Team! The WRC is fielding a team at the JFK 50-Miler this weekend with long-time members Michael Campbell and Prasad Gerard leading the way. We wish them all the best of luck and endurance! "There are so many people out there who will tell you that you can't. What you've got to do is turn around and say, ‘I can. Watch me.’" –Layne Beachley (Australian champion surfer) 2. NATIONAL MARATHON. The WRC is a running club partner of the National Marathon (and a half marathon also), to be run on March 24, 2007 beginning at 7 a.m. The entire course is in the District of Columbia. Race participants can look forward to a mix of our country’s most famous landmarks, monuments and memorials blended with some of DC’s emerging and eclectic neighborhoods. The course will start and finish at historic RFK Stadium in downtown Washington, DC and is certified as a Boston qualifier. More than 50 WRC members have run marathons this fall with more to come! Kudos! If you're looking for an early Spring marathon or half marathon to run, consider the National Marathon if you don't have your mind set on another one (yes, we understand the Boston allure). Already, a few in the club are planning on running it. So, if the marathon or half marathon fits into your plans, sign up soon. Registration is to be capped at 5,000 runners and the registration fee is $80 until Jan.1st, when it rises to $85 (half is $60 until Jan 1st, $65 thereafter). Check it out at: http://www.nationalmarathon.com/ 3. TRACK WORKOUT, Wednesday (11/15). 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). NOTE. Given that there are other clubs and runners using the track Wednesday evenings and it tends to get crowded, the WRC meets at the bleachers on the side OPPOSITE of where the bathrooms are located. Track workouts make you FASTER...come on out! This week's suggested workout:
Track coordinator Erica Morton: mortonej@yahoo.com Track workouts, like all WRC activities, are voluntary. If you choose to come out, be sure to properly hydrate and bring water or a sports drink. Also, bring proper attire given the weather conditions and listen carefully to your body while doing the workout. Weather Forecast: during the day: Cloudy. High 63F. Winds SE at 5 to 10 mph.Night: Overcast with showers at times. Low 57F. Winds SE at 10 to 20 mph. Chance of rain 60%. “The only way of finding the limits of the possible is by going beyond them into the impossible." –Arthur C. Clarke 4. SUNDAY DISTANCE RUN (11/19) - For a long run ranging from 10 to 14 or so 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 on M Street to blab and correct all the world's problems...and oh yes, for some recovery drinks, coffee, and food-like stuffs as well. "No one really listens to anyone else, and if you try it for a while you'll see why." –Mignon McLaughlin 4. MEMBER TIDBITS A. Thank you Volunteers! President Baker extends wishes on behalf of the club to all who helped out with the Veteran's Day 10k last weekend! Those helping included: Gerry Ives, Dan Simonds, Juli Wohlrab, Erica Morton, and Steve himself (if we left anyone off we apologize and thanks for your help!). B. Snowflake 5k Sunday December 3, 2006, East Potomac Park, 8 a.m. To help raise funds for Dane Rauschenberg's fiddy2 quest to benefit L'Arche Mobile, the club is partnering with RacePacket to put on a 5k race. It's a flat fast course so please put it on your calendar to run or help out! “Education is a progressive discovery of our own ignorance." –Will Durant
WRC UPDATE - WEEK OF November 20th 2006 Gobble gobble Washington Running Club members! 1. Track Workout Cancelled This Week!
1. TRACK WORKOUT CANCELLED THIS WEEK! The formal club track workout is cancelled this week (11/22) due to Thanksgiving and the fact that many will be traveling and/or running turkey trot races. Have fun in your run (or sleeping in) and then eat it all up and enjoy the day. For each new morning with its light,
2. MEMBER RACE RESULTS JFK 50-Miler, 11/18
79th Michael Campbell 56 8:07:41
PVTC Cranberry Crawl 5K, Alexandria, 11/18/06 5th Robert Trost 60 23:10 PVTC Cranberry Crawl 10K, Alexandria , 11/18/06 4th Jay Wind 56 43:41
Freeze Your Gizzard Cross Country 5k, Leesburg, 11/18/06 4th Will Schaffer 40 18:38 Philadelphia Marathon , 11/19/06
Marie Sandrock 34 3:09:27
Dane Rauschenberg 30 3:11:13
Backyard Burn Series 10 Miler - Fountainhead Regional Park, Fairfax Station, VA, 11/19/06 11th Michael Mills 35 1:25:18
“There are no gains without pains." –Benjamin Franklin 3. SUNDAY DISTANCE RUN (11/26) - For a long run ranging from 10 to 14 or so 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 on M Street to blab and correct all the world's problems...and oh yes, for some recovery drinks, coffee, and food-like stuffs as well. "The longer I live, the more beautiful life becomes." –Frank Lloyd Wright 4. MEMBER STUFF A. New Member! The WRC welcomes Paul Legere, DC, winto the club! Paul ran a 3:13 Boston Marathon and a 3:10 New York City Marathon this year. So far this year, unofficially, we have 55 new members, 26 women and 29 men. B. Snowflake 5k Sunday December 3, 2006, East Potomac Park, 8 a.m. This race is to help raise funds for Dane Rauschenberg's fiddy2 quest to benefit L'Arche Mobile. The club is partnering with RacePacket to put this on...it's a flat fast course so please put it on your calendar to run or help out! Here is the site for more info: http://www.racepacket.com/races/dec06/flake.htm If you want to help out with the race email President Steve at swbaker@comcast.net and let him know. Thanks! C. NATIONAL MARATHON. The WRC is a running club partner of the National Marathon (and a half marathon also), to be run on March 24, 2007 beginning at 7 a.m. The entire course is in the District of Columbia. Race participants can look forward to a mix of our country’s most famous landmarks, monuments and memorials blended with some of DC’s emerging and eclectic neighborhoods. The course will start and finish at historic RFK Stadium in downtown Washington, DC and is certified as a Boston qualifier. More than 50 WRC members have run marathons this fall with more to come! Kudos! If you're looking for an early Spring marathon or half marathon to run, consider the National Marathon if you don't have your mind set on another one (yes, we understand the Boston allure). Already, a few in the club are planning on running it. So, if the marathon or half marathon fits into your plans, sign up soon. Registration is to be capped at 5,000 runners and the registration fee is $80 until Jan.1st, when it rises to $85 (half is $60 until Jan 1st, $65 thereafter). Check it out at: http://www.nationalmarathon.com/ “Relax. What is mind? No matter. What is matter? Never mind!” --Homer Simpson HAPPY THANKSGIVING EVERYONE!
WRC UPDATE - WEEK OF November 27th 2006 Hi Washington Running Club members! 1. Member Race Results
1. MEMBER RACE RESULTS - turkey trots and a marathon (some race results are not yet up from other races). Alexandria Turkey Trot, 5-Miler, 11/23/06
Adina Wadsworth 38 34:33
10th Philippe Rolly 34 26:42
Centreville Turkey Trot 5K, 11/23/06
Elizabeth Jones 29 20:52 Jean-Christophe Arcaz 45 17:00 Bethesda Turkey Chase 10K, 11/23/06
Diana Johnson 25 53:10 Tris Kruger 55 54:37 Manchester Road Race, 4.748M, CT, 11/23/06
Bart Forsyth 28 28:54 North Central Trail Marathon, Sparks , MD,
11/26/06
Dane Rauschenberg 30 3:09:56 "The English contribution to world cuisine - the chip." --John Cleese 2. SNOWFLAKE 5K. Is this Sunday, December 3, 2006, in East Potomac Park, at 8 a.m. This race is to help raise funds for Dane Rauschenberg's fiddy2 quest to benefit L'Arche Mobile. The club is partnering with RacePacket to put this on...it's a flat fast course so please show up to run or help out! Here is the site for more info: http://www.racepacket.com/races/dec06/flake.htm If you want to help out with the race, email President Steve at swbaker@comcast.net and let him know. Thanks! "Have you ever noticed? Anybody going slower than you is an idiot, and anyone going faster than you is a maniac." --George Carlin 3. TRACK WORKOUT (11/29). 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). NOTE. Given that there are other clubs and runners using the track Wednesday evenings and it tends to get crowded, the WRC meets at the bleachers on the side OPPOSITE of where the bathrooms are located. Track workouts make you FASTER...come on out! This week's suggested workout: 1600m, 1200m, 1000m,
800m, 400m with a 400m recovery
Track workouts, like all WRC activities, are voluntary. If you choose to come out, be sure to properly hydrate and bring water or a sports drink. Also, bring proper attire given the weather conditions and listen carefully to your body while doing the workout. Weather Forecast:
"A computer once beat me at chess, but it was no match for me at kick boxing." --Emo Philips 4. SUNDAY DISTANCE RUN (12/03) - While some of the Sunday long-run regulars will be running and helping out at the Snowflake 5k this Sunday, the long run will still be held. 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 blab and correct all the world's problems...and oh yes, for some recovery drinks, coffee, and food-like stuffs as well. "Police arrested two kids yesterday, one was drinking battery acid, the other was eating fireworks. They charged one and let the other one off." --Tommy Cooper 4. MEMBER STUFF A. WRC Running Forum Back Online. The activeboard forum for WRC members is back online. Now would be an ideal time to post some best practices or training ideas for the marathon (or even shorter races) for your fellow members to try. Many ran excellent marathons this fall and are gearing up for spring ones now. What worked for you, what kinds of workouts did you find very helpful. Also, a good place to post information, questions, a search for training partners, etc. You can link from the washrun.org front page and
here is the direct link:
B. RACING/TRAINING CALCULATOR. This site brought
to us by Will E. A cool site to plug in a recent race time and then use
the resulting chart to prepare for the marathon or other races given the
calculated paces for different distances and workouts.
C. NATIONAL MARATHON. The WRC is a running club partner of the National Marathon (and a half marathon also), to be run on March 24, 2007 beginning at 7 a.m. The entire course is in the District of Columbia. Race participants can look forward to a mix of our country’s most famous landmarks, monuments and memorials blended with some of DC’s emerging and eclectic neighborhoods. The course will start and finish at historic RFK Stadium in downtown Washington, DC and is certified as a Boston qualifier. More than 50 WRC members have run marathons this fall with more to come! Kudos! If you're looking for an early Spring marathon or half marathon to run, consider the National Marathon if you don't have your mind set on another one (yes, we understand the Boston allure). Already, a few in the club are planning on running it. So, if the marathon or half marathon fits into your plans (the half will fit well for those training for Boston), sign up soon. Registration is to be capped at 5,000 runners and the registration fee is $80 until Jan.1st, when it rises to $85 (half is $60 until Jan 1st, $65 thereafter). Check it out at: http://www.nationalmarathon.com/ D. Dues. Just a friendly reminder that dues for 2007 are due January 1, 2007, but can be paid anytime you get the chance. If you recently joined the club (after Sept 1st), you are paid up through 2007 already. 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 Thanks! The club, which is all of you, appreciates your support of yourselves! "To play it safe is not to play." –Robert Altman
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