Category Archives: Training

Plans for effective training with the WRC

Sunday Distance Run – 2/23

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We had a great turnout last week even with the icy trails – some still getting in over 17 miles! The weather is looking pretty good for this Sunday morning (possibly low 40°s), so hope everyone is looking forward to a challenging long run!

We have mapped out a (pretty hilly) 20-mile loop for this Sunday’s Distance Run that will take us through the hills of Arlington, over Chain Bridge to the Towpath, through Glen Echo, and back down MacArthur to finish. There are water fountains along the way – the one near mile 6 has been recently verified to work. Pending any unanticipated run-ins, we will have Gatorade/Water somewhere between miles 12 and 13. (I’ll leave the pink tights at home in hopes of deflecting attention.) 

For those running fewer miles, the route can be cut short by turning back down the Towpath after crossing over Chain Bridge (will be around 13 mile loop).


Embiggen. Or else peruse earlier versions, via geojson.io or milermeter.

As usual, we will meet at 33rd & M (in front of CB2) and finish at Dean & Deluca. See you this Sunday at 8am sharp!

Sunday Long Run – 2/16

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If you are sick of the treadmill, we have good news for you: WRC’s Sunday Long Run is still happening. A group is planning on running 14-15 miles. The route will probably wind its way up to Tilden through neighborhoods (to avoid the ice on the Rock Creek path), drop down to Rock Creek, and then head up Beach Drive and/or Ross Drive.

In addition, Carla will be running out-and-back along the canal for 12 miles.

See you out there!

Sunday Long Run – 2/9

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Snow, rain, wind, cold — whatever Sunday’s weather brings, WRC will still be out there for an 18-miler. Shorter options will be available as well. The planned loop has plenty of downhills for all those training for Boston.

See you out there!

Back to winter

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Ten little kids run laps in six inches of snow and 15°F, 5:30 PM on Wednesday, January 29th, under the lights at the Falmouth High School Track. Photo by Ken Gartner

Ten little kids run laps in six inches of snow and 15°F, 5:30 PM on Wednesday, January 29th, under the lights at the Falmouth High School Track. Photo by Ken Gartner

Each year after the rainy season, the runners of Bekoji have to excavate their earthen track from the encroaching grasses. And much like them, WRCers have to sometimes resort to extreme measures, to recover our all-weather track from, well, all sorts of weather.

Today was very pleasant, a welcome relief at SuperWinter’s halftime, and so dozens showed up for the distance run, while others headed over to Hains Point to contest a 5K & Combine. Sadly, this coming Tuesday is going to be rather unpleasant after Monday’s blowout.

But nevertheless, the unstoppable Jesse Frantz and Hillary Tipton are leading the charge to get back to business on the track. Donning their finest ushankas and shod in supplementary YakTrax, they will clear the way for others. And I will join them in the mushy wintry twilight fun, and you should also join us there.

First Down 5K & Pacers Combine
Washington DC February 2, 2014
Results: Combined, Non-Combined

Place Bib   Name                AgeS Combine Chip    TIME+COMBINE        
   10   650 Andrew Killian       34M  3:53   18:18   22:11 
   23   172 Rachel Clattenburg   29F  4:04   19:46   23:50 
379 Finishers (with Combine)

P.F. Chang's Rock 'n' Roll Arizona Marathon
January 19, 2014 - Phoenix, AZ

45 Max Lockwood  2:56:12
2281 finishers

JFK 20K 
January 18, 2014 - Carderock, MD
Results

23	Jay Jacob	Wind	M64	1:35:31
88	James	Scarborough	M55	2:02:17
119 finishers

Walt Disney World® Marathon presented by Cigna®
Epcot®, Lake Buena Vista, FL — January 12, 2014

Place	 Name		Age	Div	Gender	Half	Net Time
146	DAISUKE OGATA	38	37	136	1:29:38	3:13:10
671	JULIA TAYLOR	42	8	116	1:51:47	3:38:08
Total Finishers	19230

Walt Disney World® Half Marathon presented by Cigna®
Epcot®, Lake Buena Vista, FL — January 11, 2014
467	JULIA TAYLOR	42	6	70	1:44:45
Total Finishers	20284

2014 Goofy Race and a Half Challenge
TAYLOR, JULIA 42 F 1:44:45 3:38:08

Runs planned for this Sunday 2/2

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Come out and enjoy the warmer weather this weekend at the Sunday Distance Run.  Some of the runs that will be starting at 33rd & M St at 8 a.m. include:

  • 11 miles out-and-back on the Capital Crescent trail, led by Carla
  • 12 miles, with the second half faster, route TBD
  • 14 miles, brisk pace, route TBD

In addition, some WRC-ers will be at West Potomac Park to take part in this 5k, which conveniently starts at 8 a.m., allowing them to make it back to D & D in time to meet the rest of the crew.

See you out there!

Ives 3000

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This holiday cheer comes from the rosewood desk of emeritus club president, John O’Donnell:

Friends,

Our man Gerry informed me yesterday he passed the 3,000 mile mark in his running log for 2013, a year in which he observed his 74th birthday. I got out my calculator and learned that’s over eight miles per day, and he routinely takes Saturdays off before the Sunday long run.

Gerry Ives, a.k.a. "Ives 3000" is the last real man.

Gerry Ives, a.k.a. “Ives 3000” is the last real man.

I can’t run a lick anymore, and my friend Bennett, 65, tells me it’s because I am old. When I start to rattle off the names of guys in my cohort who run far better than me, his one word explanation is outlier. So everyone my age who runs poorly does so because of age, not because they don’t train hard enough, and everyone who is my age who runs well is an outlier.

This much I know:

Gerry Ives is the last real man.

While the youngbloods were returning along the C&O canal during last Sunday’s distance run, a fellow harrier cried out “It’s okay, I’ve got you by thirty years!” Gerry was still several miles ahead of both the pack and the prey at this point.

Army, Open, Paul, Peru, Post

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Here are the rare G-rated four letter words which leap to mind, following this 16 day stretch of paralysis, fear, and loathing:

Army—The Army Ten-Miler is actually happening this Sunday, and el Prez Kirk is registered to race it. General registration sold out in just 9 hours; you may or may not consider this to be a good thing. Update: Julia Taylor is also entered!

Open—The National Parks are finally open. So while we do have some hardened backup routes, the oldies-but-goodies are so back in circulation. Maybe this week for the MCM marathoners: Brookmont – MacArthur Blvd Loop (9.3 miles), plus some extra 100m strides down by the Georgetown Waterfront Park. Non-marathoners might do the above, plus a Dumbarton Oaks – Georgetown Loop (3.9 miles), then the strides. As usual, we’ll figure things out on the fly.

Paul—Mr. Karlsen will be granting autographs and telling apocryphal stories from last weekend’s triumph in Chicago. We can also settle the matter of who came closest to predicting Paul’s finishing time; winner takes a coffee and a cronut (breakfast of champions).

Peru—We’re expecting a special guest from Lima, who will sneak away from some coursework to join us on Sunday morning. Welcome, Jenny!

Post—Wear your Sunday’s finest, because a certain daily newspaper is going to have a photographer come out and take some shots of us training. Once was not enough!