Club News, January 29, 2007 | Washington Running Club

WRC Club News
Weekly Email Archives of January 2007

This page contains archives of pertinent information from the weekly email updates for the month of January, 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!

WRC UPDATE – WEEK OF January 1st 2007

1. Member Race Results – Dane finishes 52 marathons in 2006!
2. Track Wednesday Eve (1/03)
3. Sunday Distance Run (1/07)
4. Member and Misc. Stuff

1. MEMBER RACE RESULTS – Dane completes his fiddy2 quest with a first and third place finish in his last two races!

Drake Well Marathon, PA, 12/23/06
Going round in circles…the whole marathon was run on a track…106 laps!
1st Dane Rauschenberg 30 3:07:38

Run for the Ranch Marathon, MO, 12/31/06
Dane finishes his fiddy2 quest in Missouri!
3d Dane Rauschenberg 30 3:07:42

[At this writing, results from the Red Ribbon Run 5k on 12/31 are not yet up.]

“I stopped believing in Santa Claus when my mother took me to see him in a department store, and he asked for my autograph.” –Shirley Temple (actress)

2. TRACK WORKOUT (1/03)

We meet 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.

This week’s (1/03) suggested workout: 6-8 x 800m, 400m rest

Other possibilities for those further along in marathon training: 12 x 800, 100m rest (do these at a pace 20 to 30 seconds faster than planned marathon pace depending on fitness); 5-6 x 1600m, 200m rest (also do these at a pace 20 to 30 seconds faster than planned marathon pace)

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. Track workouts make you FASTER…come on out!

“You don’t win on emotion. You win on execution.” –Tony Dungy

3. SUNDAY DISTANCE RUN (1/07) – 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.

After the run, we regroup at Dean & Deluca on M Street to recover with hot and cold drinks, crumpets, and chatter. Make sure you have dry clothes to change into as it can be chilly in the coffee area.

“Yes, I wish that for just one time you could stand inside my shoes, you’d know what a drag it is to see you.” –Bob Dylan

4. MEMBER AND MISC STUFF

A. END-OF-YEAR WRC PARTY TIME & PLACE SET. President Baker announces that he has made reservations for a room at THE Boulevard Woodgrill in Arlington for the 2006 year-end party (same venue as last year which got rave reviews). The party will be held during the evening on Saturday, February 10, 2007. Put the date on your calendars! More information with specifics will be forthcoming.

B. We finished the year with 61 new members! Cheers to all who joined the club!

E. Chocolate Milk Among the Best of Recovery Drinks. Here is some interesting information proffered by member Dan Simonds, who is fast becoming the club’s resident “eating” expert due to his appetite for ingesting tubs and pots of words about sports nutrition and training.

A well-respected Canadian scientist, Mark Tarnopolsky, recommends that humble potable called skim chocolate milk for post –exercise consumption. “It appears to be almost perfect,” comments Tarnopolsky. Indeed, chocolate milk contains rich veins of both protein and carbohydrate (just a cup of the chocolate beverage packs nine grams of protein and 26 grams of carbs, plus a not-too-shabby 288 mg of calcium).

Let’s say you weigh 60 kilos (132 pounds) and thus are looking for 120 grams (480 calories) of carbohydrate shortly after exercise. Two cups of skim chocolate milk would provide the 10 to 20 grams of protein you need post-exercise (actually 18 grams), plus 52 grams of carbs. Along with a cup of Gatorade (15 grams of carbs), a banana (28 grams), and a bagel (38 grams), you would be more than home free, with a total intake of 133 grams of carbohydrate (if the Gatorade made your stomach too “sloshy,” you could omit it and still rest on 118-gram carbohydrate laurels).

Milk has another feature (in addition to its generous protein and carbohydrate contents) which makes it ideal for after exercise: As Tarnopolsky points out, milk’s proteins have very high biological value, and milk contains two unique kinds of protein – the “whey” proteins and the “casein” proteins. As it turns out, whey proteins tend to be absorbed by the human intestine very rapidly, while the casein proteins are taken up more slowly. “This creates a unique situation in which milk can provide amino acids to muscles very quickly after it is ingested (because of the whey proteins) and can also provide a steady flow of amino acids to the muscles over an extended period of time (because of casein). We believe that this may really bolster the protein-synthesis rate in muscles after exercise, compared with the consumption of other kinds of protein which don’t provide such ‘broad-spectrum’ absorption,” says Mark.

“The overall strategy (of taking in carbs and protein right after exercise) becomes particularly important if you train twice a day, or if you sometimes train in the afternoon or evening of one day and then during the morning of the following day,” advises Tarnopolsky. “When either of those things happen, you will be attempting to exercise without enjoying 24 hours of carbohydrate recovery, and thus your muscles are very likely to be glycogen-impaired. As a result, it is critical for you to stoke up on the carbs (plus protein) right after the first workout in the closely linked training-session duet.

Note that the new research on nutrient timing and the consequent upgrade of chocolate milk as a preferred sports drink mean that the actual composition of any workout that you complete consists of far more than just the exercise you perform. A workout also includes a post-exercise nutrient-intake period during which you ingest the right amounts of carbohydrate and protein (about 10 to 20 grams of protein and two grams of carbs per kilo of body weight, which is almost one gram of carbs per pound of weight). The post-exercise intakes should be planned just as carefully as the actual running that you do.

“The computer can’t tell you the emotional story. It can give you the exact mathematical design, but what’s missing is the eyebrows.” –Frank Zappa
WRC UPDATE – WEEK OF January 8th 2007

1. Member Race Results
2. Track Wednesday Eve (1/10)
3. Sunday Distance Run (1/14)
4. Member and Misc. Stuff )

1. MEMBER RACE RESULTS

Al Lewis 10-Miler, Kensington, MD, 1/06/07
Max and Elizabeth lead the way…

Max Lockwood 36 1:00:43 (8th place)
Jay Jacob Wind 56 1:15:40 44
Robert Trost 60 1:24:21
James Scarborough 48 1:28:09
Bob Platt 55 1:28:54

Elizabeth Jones 29 1:12:53 (9th place)

[Sorry if we missed any places or races.]

“Just hook it up dude!” –annonymous tri coach from Southern California

2. TRACK WORKOUT (1/10)

We meet 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.

This week’s (1/10) suggested workout:
– For those in the midst of marathon training: 6 x 1 mile, 100m or 200m rest (run these at 20-30 seconds below your planned marathon pace per mile).
– For others: 3 to 4 x 1 mile, 400m rest

“I always practice as I intend to play.” –Jack Nicklaus

3. SUNDAY DISTANCE RUN (1/14) – 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.

More than 20 people showed up last Sunday to partake of the unusually warm weather! Yeah baby.

“Age is something that doesn’t matter, unless you are a cheese.” –Billie Burke (actress)

4. MEMBER AND MISC STUFF

NEW MEMBER. The first new member of 2007 is Serafin Gomez of DC. We welcome Sarafin into the WRC!
WRC UPDATE – WEEK OF January 15th 2007

1. Member Race Results
2. Track Wednesday Eve (1/17)
3. Sunday Distance Run (1/21)
4. Member and Misc. Stuff (Hill Running Tip, Year-end party, National Marathon, Dues, Boston Marathon Blog Site, Job Opportunity)

1. RACE RESULTS.

DCRRC JFK 20k, Capital Crescent Trail, 1/14/07
Jay Jacob Wind 57 1:31:31
James Scarborough 48 1:47:18
Bob Platt 55 1:49:36

Chevron Houston Marathon, TX, 1/15/07
Mike Wardian 32 2:31:31

[Sorry if we missed any places or races.]

“They say some of my stars drink whiskey, but I have found that the ones who drink milk shakes don’t win any ball games.” –Casy Stengel

2. TRACK WORKOUT (1/17)

We meet 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.

This week’s (1/17) suggested workout:
– For those in the midst of marathon training: 2 x 2 mile, 200m rest (these are not run all out, but easier; add 4 to 5 200m striders on afterwards if you want more).

– For others, the stepdown: 2000m, 1600m, 1000m, 800m, 400m, w/ 400m rest

We had a superb turnout last week even in the cold weather. It’s going to be cold tonight as well. Dress warmly and warm up well.

“Get out there, and do your best, and don’t think!” –Judy Rankin (professional golfer)

3. SUNDAY DISTANCE RUN (1/21) – 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.

About 25 people showed up last Sunday to partake of the distance run!

“I got a lotta best friends. Some o’ them I don’t hardly know.” –Archie Bunker

4. MEMBER AND MISC STUFF

A. Hill Running Tip
Mention hill running to most people, and they will instantly assume you mean uphill. This need not be so. The merits of uphill running are fairly obvious: improved strength, the extra aerobic work required, emphasis on better sprinting form, etc. What is not so obvious is that downhill running can be equally beneficial. It does not help that downhill running is often blamed for an assortment of injuries.

Downhill running is akin to over-speed training, i.e. the resistance work you often see sprinters doing. By lengthening your stride and increasing your turnover, you are able to run at a significantly faster and more efficient rate than you would otherwise. The key is to choose a gradual incline — one that you feel comfortable running your hardest without feeling like you are leaning back and braking.

It is that very braking motion which causes the majority of the injuries that give downhill running such a bad name. Try to lean forward and visualize running on your toes. You will be amazed how much faster you can go with no extra effort.

[Those running Boston may want to take this to heart. It can also be very beneficial for shorter races.]
WRC UPDATE – WEEK OF January 22nd 2007

1. WRC Year-End Party Evite Sent
2. Member Race Results
3. Track Wednesday Eve (1/24)
4. Sunday Distance Run (1/28)

1. WRC YEAR-END PARTY EVITE SENT. The evite has gone out for the WRC year end party. Please rsvp as we need an accurate count. Here are the details:

When: Saturday, February 10th, 2007
Time: Begins at 6:15 pm…meeting and recognition ceremony starts at about 8 p.m.
Where: Boulevard Woodgrill, Arlington (we’re in the room downstairs, not in main restaurant areas)
What: Bash to celebrate the 2006 running year
Cost: $10 per person for food (majority of price subsidized by club); cash bar

If you did not receive the evite, let us know. Please rsvp on the evite, or email club if you prefer (wrc03dc@yahoo.com) to rsvp.

“Of course, it’s very easy to be witty tomorrow, after you get a chance to do some research and rehearse your ad libs.” –Joey Adams

2. RESULTS.

NYRR Manhattan Half-Marathon in Central Park, 1/21/07
This in from Diana: “Emily and I ran on a day that was ffff freezing! 18 degrees at the start! Windy and still freezing at the finish! All the water was frozen in the cups and on the street at the water stops. Brrrrrrrrrr!!!!! But we both did well considering our status of less-than-optimal training.”

Emily Turner 25 1:31:12
Diana Johnson 25 1:44:24

[Sorry if we missed any places or races.]

“I used to have Mad Cow’s disease, but I’m alright Nooooooooow.” –Billy Connolly

2. TRACK WORKOUT (Wednesday 1/24)

We meet on Wednesday evening 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.

This week’s (1/23) suggested workout:
– For those in the midst of marathon training: 5 x 1 mile at marathon pace, 200m rest (short rest keeps you from going too fast)

– For others, 8-10 x 1000m, 200m rest

“That’s the fastest time ever run – but it’s not as fast as the world record.” –David Coleman

3. SUNDAY DISTANCE RUN (1/28) – 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.

After the run, we regroup at Dean & Deluca on M Street to recover with hot and cold drinks, crumpets, and chatter. Make sure you have dry clothes to change into as it can be quite chilly in the coffee area.

We had a great turnout last week!

“I went to my doctor and asked for something for persistent wind. He gave me a kite.” –Les Dawson
WRC UPDATE – WEEK OF January 29th 2007

1. WRC Year-End Party Evite Sent
2. Track Wednesday Eve (1/31)
3. Sunday Distance Run (2/04)
4. Member and Misc. Stuff

1. WRC YEAR-END PARTY EVITE SENT. The evite has gone out for the WRC year end party. Please rsvp as we need an accurate count. More than 48 are coming already! Here are the details:

When: Saturday, February 10th, 2007
Time: Begins at 6:15 pm…club meeting and member recognition ceremony starts at about 8 p.m.
Where: Boulevard Woodgrill, Arlington (we’re in the room downstairs, not in main restaurant areas)
What: Bash to celebrate the 2006 running year
Cost: $10 per person for food (majority of price subsidized by club); cash bar

If you did not receive the evite, let us know. Please rsvp on the evite, or email the club if you prefer (wrc03dc@yahoo.com).

“He was a dreamer, a thinker, a speculative philosopher…or, as his wife would have it, an idiot.” –Douglas Adams

2. TRACK WORKOUT (Wednesday 1/31)

We meet on Wednesday evening 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.

This week’s (1/31) suggested workouts:
– For those in the midst of marathon training: 12 x 800m, 100m recovery (ease up on the pace for these) [It’s supposed to be frigid tomorrow eve so you may want to scale back the number of these to 8 or 10 and make the recovery longer…be careful not to pull a muscle.]

– For others: 4 x 2000m with 200m recovery

“Cowboys make better lovers: Ask any cow.” –Edward Abbey

3. SUNDAY DISTANCE RUN (2/04) – 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.

It’s been cold, so bundle up!

“You may not win them over, but if you hang around long enough, you’ll wear them out.” –Phil Simms

4. MEMBER AND MISC STUFF

A. Winter Running Clothing Tips.

Layer up! There are three important layers when it comes to cold weather running. A base layer of snug, wicking material, such as polypropylene, polyester, Thermax, or wool. A mid-layer of looser material that carries moisture from the base layer, such as down, polyester, or fleece. And, an outer layer to block wind and allow moisture to escape, such as Gore-Tex.

Dress for weather 20 degrees warmer than it feels outside. This is a common tip for runners. After a minute or two of running, your body will warm up. It is just as uncomfortable to get overheated as it is to be cold.tremendous growth opportunities. This position reports to the Director of Sales.

“Normal people .. believe that if it ain’t broke, don’t fix it. Engineers believe that if it ain’t broke, it doesn’t have enough features yet.” –Scott Adams