• TESTING FOR RUNNERS - We will offer testing for the runners again for the next two Saturdays. Those who were tested at the beginning might find it very useful and of interest to check again their BP, percent Body Fat, Weight, Waist, etc. Abby and I will come in early and be available to test/measure those runners who are interested from 0615 - 0645. We'll shut down at 0645 so that we can get ready to run.

• VOLUNTEERS WANTED - First time marathoners wanted, pls help. Ask your team members to volunteer pls. We wish to do a small study to collect some data on WHY people run their first marathon. It is easy. We'll email the volunteers a short questionnaire to complete in the next ten days. Then we will email them another questionnaire to complete the week after they finish the marathon. It will not take much time and it will help one of my students. Pls help. I'll have a sign up sheet with me on Sat morning for those who are willing to help

October 5, 2005:

• Final Long Run! 23 mile run route
  • GO SLOWLY! You do not want to injure yourself. Do not run the full 23 if you are not feeling well and don't "push an injury." You are all ready for the marathon, but please, go slow. You know the route well, so turn around at any point if you do not think you should run anymore. This will be a mental as well as physical run.
  • Hydrate Friday, and eat right thursday and friday. Write down everything you eat, so you can repeat it on race day if it works well.
  • If you have not picked up your singlet yet, pick it up! We have a few that have not been claimed yet.

  September 29, 2005:
  

  • Run Route for Oct 1, 2005
    Mass Ave to Bethesda and Crescent Trail Back to DC - 12 Mi

    Map - http://tinyurl.com/97ksm

    Dep Bldg K run north on 23rd St NW to Florida Ave and 22nd St to Mass Ave.
    Turn left on Mass Ave and pass National Observatory (Mi 2) Stop to visit with VP and see if he has any ?nice, encouraging words for you? as you run up Cheney?s Hill ? long, uphill all the way to Maryland. Cross Wisc Ave (Mi 2.7) Pass Nebraska Ave and American Univ (Mi 3.6)
    Enter Maryland (Mi 4.5 ? Caution: This is where Campanelli got whacked by an angry bystander 2 yrs ago ? time flies when you?re having fun, Linda!)
    Pass Little Falls Parkway on right. Go about 150 meters and see Crescent Trail Bridge over Mass Ave. Turn left and run up to join Crescent Trail. (Mi 5.5)
    Follow Crescent Trail back to GW via Fletchers Boat House. Arrive Bldg K (12 Mi)

  September 21, 2005:
  

  • 10.5 miles for Sat 9/24
  • Two of our former runners, David Satterfield, and Maria Jose Ovalle are currently living in other countries. They have requested singlets, so we will be sending them two. If you would like to send a note to either one of the runners, please bring it on Saturday. David is currently in Iraq running in the Green Zone in 120 degree heat (and we thought it was hot last saturday), and Marie is now in the UK training with her husband for the 2006 London Marathon.

  September 15, 2005:
  

  • 7am start from now on
  • 21 miles for September 17. Rest up, hydrate, and practice your pre-race day routine.

  September 11, 2005:
  

  • Gulf Coast Relief 5k. This run takes place on this saturday, and we will not be able to attend. However, if you are interested in donating to the relief and want a race tshirt, email Joe and he will organize that. Do not register for the race online. Joe has a deal with the organizers, and we will donate the registration money for those who want a shirt, and will get the shirts for you. Joe will give you more info on that.

  September 7, 2005:
  

  • 12.5 mile marathon preview This is the run for Saturday September 10.
  • Remember ****** 7am start time *******
  • Quick note - the poor plumbers are at their wits end in trying to put in the new, long awaited water fountain in Bldg K. It has become Mission Impossible for them. Nothing fits. At any rate, they finally hope to complete their mission this Sat morning. But to accomplish the final phase they will need to turn off all water in the bldg around 9 am.

    I know some folks, some times, like to take shower there in Bldg K. Just be aware there will be no showers available on Sat. All else will run fine. We'll have drinks and ice after the 12.5 miles.

  • Potomac Massage Training Institute Monica suggested this place as an inexpensive place for massages. Massages work wonders after long runs!

  August 31, 2005:
  

  • 19 mile run route for September 3
  • September 3 will be our last week beginning at 6:30am. We move the times back to 7am beginning September 10 due to the cooler air.

  August 24, 2005:
  

  • Yoga will take place on Sunday August 28 at the Kennedy Center on the patio due to GWU students moving back to campus and lack of parking near GW. Try getting there early to find parking around the Kennedy Center. It will be tough to find spots at GW.
  • August 27 run route. Please print out these directions as there are a few turns that you will need to take. It is a new route that not many of us have run before this year.

  August 10, 2005:
  

  • Run Route Map for August 13 http://tinyurl.com/7lm3t
  • PANDA RUN

  August 2, 2005:
  

  • 15 mile run route for August 6 We will be heading out to Fletchers boathouse via canal or crescent trail, then back to bldg K for a waterstop, then to Hains Point to see the Awakening as you will see it on October 30th. Good luck!
  • PLEASE arrive on time this coming week! We have a great speaker, Dr. Patricia Sullivan- Acting Chair of the Exercise Science Department. She has a lot of experience with sport psychology, and will give you all some great motivational words. She is truly inspiring. (and she's also the one who allows us to continue this program year after year!) So please show up to hear her talk, and please be respectful by being there on time (that means be ready to go at 6:30).
  • FYI, Aug 6-14 is tax free shopping week! Clothes and shoes will be tax free- always helpful in stocking up on running gear, or anything else you want!
  • The website will not be updated until at least August 10 when I return from vacation. Your coaches will email you if anything important comes up.
  July 28, 2005:
  
  • RILEY?S RUMBLE - CONGRATULATIONS TO ALL ON GREAT RACE!!!
    First ? a very special thank you to our gang of Crippled Coaches who were not able to run, but made the long drive out to Riley?s to support us and cheer us on. Thank you Caryn, Myrna, Abby, and Tricia. You all are really special. It truly brought tears to my eyes to see you all there near the finish. Thanks for me and all of us. You are the BEST.
    Next ? Congratulations to all of you who ran the Rumble today. Those hills and that race are truly hard and difficult. You did an awesome job ? you all ran a great race. I?ll try to get the photos up before I hit the shower tonite. The photos show your determination and your spirit, strength, and energy. And your smiles. What a great group of marathoners!!!
    If anyone is hurting, pain, injury ? pls contact/email your coach and Abby and Joe. Pls let us know. We may be able to offer advice or some help. And we can always offer sympathy.
    Take it very easy for the next two days. Stretch and use ice wherever you have pain.
    You faced a truly hard and difficult half-marathon today. You took on those hills and you conquered them!!! Well done.
    Old Joe
  July 28, 2005:
  
  • Back to Building K this upcoming week for an 8 mile run. A nice flat course, quite opposite from Riley's Rumble!

    Two Bridges and NO Hills Run - 8 Miles

    MAP URL - http://tinyurl.com/cvmwy

    GW down Virginia Ave to Rock Creek Parkway. Go South down the river pass Kennedy Center and under Roosevelt Bridge. (Mile 1)
    Turn Left to Volleyball Courts and follow Ohio Drive under Memorial Bridge and continue down towards Haines Point. Pass FDR Memorial to your left. (Mile 2)
    Go under 3 Bridges and turn left on Buckeye Drive. Go down Buckeye Drive to Ohio Drive. (Mile 3)
    Turn left on Ohio Drive and head back towards Jefferson Memorial. Pass Jefferson and go up onto 14th St Bridge to cross Potomac. Middle of bridge ? Mile 4!
    Take Mt Vernon Trail north following along Potomac river. Under Memorial Bridge and pass under Roosevelt Bridge (Mile 6)
    Pass Roosevelt Island and follow trail up ? over footbridge to Rosslyn. Then cross Key Bridge back to Georgetown. (Mile 7)
    Then immediately down hill, over canal and down to Water St. Follow along Potomac to Crew Boat House, cross Rock Creek Parkway, passing Watergate and back to Bldg K. (Mile 8)
    

  July 23, 2005:
  
  • RILEYS REMINDER: All who emailed me for rides have definite rides. All those who emailed me saying they can drive, thank you and there will be people riding with you. See everyone at 5:30am tomorrow!
  July 18, 2005:
  
  • Reminder: Nutrition Workshop this Wednesday at 6:40pm in Bldg. K room 105. Email Abby at asolomon@gmail.com if you wish to attend. I believe there will be a few people going out for a short 6 mile run after the nutrition meeting if you wanted to join in and do your weekday run with a few others. I believe the pace will be in the 11.5-12 minute range.
  • If you are not able to go to Riley's Rumble this Sunday, there will be an alternate route, and smaller runs led by Todd and Marilyn on Wed. and Thurs. Here is the route. Todd's run will go on Wed evening, departing Bldg K at about 1830 hrs. and Marilyn's run will go on Thursday evening, departing Bldg K at about 1900 hrs. You can contact Todd at ctw852@aol.com, and you can contact Marilyn at CraneM@aascu.org if you have any questions.
  • Reminder, there is no run this saturday! We will be running Riley's Rumble on Sunday instead.
  • We will be meeting before 5:30am on sunday for the 7am race start. Please keep checking this websites for further updates.
  • Myrna's Advice for Riley's Rumble 1/2 Marathon:

    Hi,
    I just wanted to give you a couple of tips for Railey's Rumble.
    1. Driving there. I would take River Road all the way out there. It is a straight shoot. Here is the link to the MCRRC.
    http://www.mcrrc.org/racing/racedesc2.html#rumble
    2. Pace yourself, I know for some of you this might be the first race you have ever run. It will be great! However, don't think of it as a race, you want to just go your regular pace for at least the first half of the race. If you feel good after mile 8 or 9, you can bump up the speed. However, you don't want to go out too quickly and run out of steam on the way back. You will know how you are feeling after you start.
    3. I think it is on your schedule, but if not. I would jog at least a couple of miles on Friday just to keep your legs loose. I find it works best for me not to go two days without running before running a race.
    4. There are water stops on the route. However, I usually take my water container with me.
    5. Just go out there and have fun.

    Myrna

  July 11, 2005:
  
  • These are the final lists of those who have signed up for Rileys Rumble with us. If you are not on these lists, please register online at the Rileys Rumble website.
    List of Runners
    List of Coaches
  • Also, we will be organizing carpools to Riley's Rumble. PLEASE EMAIL ME AT asolomon@gmail.com and let me know if you are able to drive and how many people you can fit in your car (including yourself). If you need a ride to the race, email me at the same address and let me know asap. I hope to have these lists organized by early next week. We will remind you again saturday morning, but PLEASE please please help me out and let me know sooner.
  • Directions to Rileys Rumble
  • Anyone interested in helping us create a bulletin board, email me- asolomon@gmail.com
  • Directions for July 16 run:
  July 6, 2005:
  
  • Congrats to all who finished the 12+ miles last week! It was a bit longer than we all expected, but you put in that hard work, and are mentally and physically stronger for it. Congratulations. This week we will be doing a 6.4 mile run. Yes, that's right, only 6.4 miles! No tricking you this time. The route will be posted later. Meeting at 6:30am on saturday as usual. Hope to see you all there as we are getting into the bulk of our training!
  • July 9 Route
  • Nutrition Workshop Information: This will be a one hour workshop on Wed, July 20 at 6:40pm. Read this document for more information. Marcy Luna, an experienced Sports Nutrition consultant, will run this workshop just for our group.
  June 26, 2005:
  
  • URGENT SINGLET INFO Read this document if you DID NOT sign up for a singlet on saturday. List of people who have not signed up
  • If you will not be in town next weekend (the 4th of July weekend), there will be a group doing a run on wednesday night. Email Luke at lukeBS@gmail.com if you have any questions. He has agreed to lead the run. They will depart Bldg K at 6:35pm on Wed 29 June.
    Here is the route for Wednesday AND Saturday.
  June 24, 2005:
  
  • RILEY'S RUMBLE 1/2 MARATHON INFO
  June 21, 2005:
  
  • START TIME NOW 6:30AM!
  • This week's 10 mile run route This is a favorite run of several coaches, so we hope you will enjoy it as much as we do.
  • Start thinking about Riley's Rumble 1/2 marathon. The Rumble Half-Marathon is on 24 Jul (Sun) and we run it as our long run that weekend. We have made a deal with MCRRC and they will only be charging us $10 per person for the race. No need to sign up online! We will give you more details on this.
  • Only about 10 more spots left for the Yoga. Email Jen for more info. First come first serve. This week's meeting place will be different for yoga. I believe it will be on the roof at the Kennedy Center! A perfect place for yoga on a Sunday morning. Jen will have more details about that on saturday or you can email her.
  June 14, 2005:
  
  • MEETING AT 6:30AM!
  • MEETING AT 6:30AM!!
  • MEETING AT 6:30AM!!!
  • Link to Program Photos
  • June 18 Route: Pierce Mill and Rock Creek
  • Mark Bearden's Strength Training Program
  • Program Registration is now CLOSED
  • This week you MUST carry water. If you do not have a water bottle, bring $1.25 and buy one. There are NO water fountains on our route.
  June 9, 2005:
  
  • June 11 Run Route- 8 miles
  • You MUST carry water with you this week. There are few fountains, and as you all know, the weather is HOT! Be prepared. With this heat, it is also important for you to do your weekly runs OUTSIDE! That means, getting out in the heat and running. If you do your weekly runs inside in the air conditioning, you will be very surprised, and let me say, not feeling too well on our outside long runs. So, prepare yourself for the heat by acclimating your body to this weather.
  June 7, 2005:
  
  • Yoga For Runners note from Coach Jen.
  • We will also have a great 7 mile run planned! Make sure you print out these directions for the run, as it can be a bit confusing for the first time. DIRECTIONS
  
  May 26, 2005:
  
  • May 28 Run
  • May 28 Run Route- Capital
  May 18, 2005:
  
  • Roster as of May 18.
  • Crescent Trail Run
  • Information Article On Hyponatremia Are you drinking too much water?
  May 11, 2005:
  
  • Info for May 14
  • Roster
  • May 14 Run Route
  • Phil Fenty from Fleet Feet DC will be our speaker on the 14th. He will give all sorts of advice on running shoes. Shoes are the most important piece of clothing for a runner. Also, check out our list of running shoe stores in the area here
  • The run for the upcoming weekend will be posted by thursday.
  March 27, 2005:
  
  • You may be looking at this website because you have seen our flyer posted around GWU and the community. First of all, welcome. Secondly, here is a link to our flyer that we have posted. Since the words are a bit small, you may not have been able to read the whole thing when you saw the flyer. Check it out again. Take the First Step... Go the Distance