Awards were earned through participation and by accumulating points. The following is a listing of the winners in the race participation categories:
Series Participants (Participated in all 6 Races, earning a Commemorative short sleeve technical T-shirt, medal, and $10 gift certificate from Potomac River Running Store):
“Pops, I want to run a marathon with you sometime,” exclaimed my son, Steve, as we were running together near his home in South Riding, VA.
Hydration:Â Make no mistake; winter runners still sweat no matter what the temperature is outside. That means you still need to care about hydration. If you are outside less than 60 minutes, water is just fine. You may want a sports drink if you plan a long outdoor run. Bring water with you on the run and take a few gulps every 15 to 20 minutes. If your run is only going to last 30 minutes and you don’t want to take water with you, be sure to have about a cup of water 20 minutes before your run and have a water bottle ready afterward.
Fun Pre-Run Hydration Ideas–Hot Cocoa or Mocha: Make this with water and sip on it 30 minutes before going out on your run. You will get some fluids and a little sugar, which you need for a quality run. Use one package of regular hot cocoa. For the mocha variation, try ½ package of the cocoa and ½ cup of coffee.
Most newbie triathletes go through a try-it-and-love-it phenomenon. If you are fresh off an introductory year in triathlon, or you are not so new and have done shorter-distance racing, you may be considering “going long” in 2010.
While not everyone has daily access to indoor track facilities, many do have access to a treadmill. Treadmill training can assist competitors in maintaining a successful indoor season on the track or be a convenient option for the runner looking to maintain fitness for a spring marathon.
The quality of a workout is based on the speed–not the volume–and speed training in cold weather can be a daunting task. Even while wearing the warmest technical gear, it is unlikely any runner can achieve maximum leg turnover in frosty conditions. Reaching peak training speed may not be possible during the months of January and February, which is why treadmills offer a good alternative.
Dear Coach:Â I am 53 years old, been running since 1979, and my last two marathons were November 2005 and January 2006-where I broke three hours in each race. In 2008, I had an injury and was off four months and by the summer of 2009 began to build a running base of 50 miles per week, but at a slow pace. I would like to continue racing but I find myself feeling so fatigued. How should I train at this age? Below I have included some of my training schedule.
I am now running 65 to 70 miles per week and training for my first marathon since 2006. My times seem slow, training paces are hard to hit, and I do speed work once a week at threshold pace. Here is an example of my most recent workout:
The marathon is a seductive distance, with its promise of glory, challenge, and a finisher’s medal. But training for the full 26.2 requires a time commitment many runners find tough to make. The half marathon provides a happy medium between the fun of a 5K and the intensity of a marathon. It is long enough to demand respect, with some serious training requirements, but not so long it consumes entire days of a runner’s life leading up to race day. It is intense enough to require a runner to take serious care of his or her body, but not so intense that a runner regularly feels like he or she has been run over by a truck after training runs.
Christine Hackman (#520) and Joanna Russo (#512) battle down the final stretch.
One day before the clocks go back, nearly five hundred runners descended on West Potomac Park for the 2nd Annual Run Geek Run 8K. With overcast skies the race was still a little dark as it got [button-red url=”http://old.runwashington.com/results.htm” target=”_self” position=”left”] Results [/button-red]underway. Runners charged down Ohio Drive headed for Hains Point. Last year’s masters winner Bill Bray (44) of Fairfax, VA was eighth overall in 28:43. This year he pulled away from everyone early to win solidly in 28:08.