Ansley Howell seems ready for a real pair of running shoes. The 8-year-old from South Riding – running with tiny American flags behind her ears – was third in her age group this morning at the third annual Let Freedom Run 5k in Fairfax.
[button-red url=”http://results.bazumedia.com/event/results/event/event-4601″ target=”_self” position=”left”] Results [/button-red]Howell was paced by her father, Gregg, while her sister, Grace, 12, was paced by her mother, Ann. Her older brother, Noah, 14, who runs cross country for Freedom High School – “too fast for the rest of the family,” Gregg said – was on his own, finishing around 20 minutes.
“We do a lot of 5Ks together,” Gregg said. “My wife and I have done marathons, and our two older ones are running cross country, so running is a big part of our lives.”
The Howell family were among 1,304 finishers. And on Independence Day, a holiday generally filled with relaxing, trips to the pool, cookouts, and fireworks, Gregg said they could think of no better way to start the day.
“We just wanted to do something together,” Gregg said, “and [running a race] is the first thing that comes to mind for us.”
Same for Dixon Hemphill of Fairfax Station, and his son and grandson, Peter and Joshua, who live in Centreville. You kick off a long weekend with a race – a sense of accomplishment – and from there everything else just falls into place.
“We’ll go out to breakfast,” Peter said, “that’s the first thing we’ll do. Then we’ll go home, take a shower, relax.”
Dixon started running at 50, he said, and has been at it for close to four decades. He has been running races with his son for many years, and now the tradition is being passed on to Joshua, who this morning finished his fourth 5k at a time of about 35 minutes with his dad at his side. Peter, special for the nation’s birthday, sported a pair of Texas-themed red, white, and blue racing shorts.
In the lead packs – on an overcast, humid morning – the defending champs were back to defend their titles, with Jordan McDougal aiming for a three-peat.
McDougal, of Linden, Va., ran his best time yet for this race, 15:43, but had to settle for second to Paul Thistle, 26, of D.C., who won in 15:30.
The top four places on the men’s side were all under last year’s winning time of 16:06. The top master, Rockville’sJean–Christ Arcaz, came through in 18:03.
On the women’s side, last year’s winner, Manassas’ Bethany Sachtleben, a rising sophomore at George Mason University, took an early lead and went on to clock 17:53, more than 30 seconds under her winning time from 2012.
When Barb Fallon Wallace, 39, of Alexandria, reeled her in, the veteran local road racer knew she’d better keep pushing.
“I knew that she had been running in college … I didn’t want to get in a kick with her,” she said, laughing.
Little more than a year ago, Fallon Wallace ran a new personal best for 10k not long after giving birth to twin girls. Wallace’s daughters are now two, while her 10k personal best is now about a minute faster.
Alisa Harvey, who was 2nd in the inaugural race, returned this year to finish 3rd overall and win the master’s division. Harvey, 47, of Gainesville, finished in 19:07, not much slower than what she ran in 2011.
The 5k starts and finishes at the same spot in Fairfax Corner Shopping Center, and is held on a rolling, challenging course. Afterward, runners and families gathered for refreshments, treats, and dips in the water fountain. And regardless of whether you attended the packet pickup-slash-beach party at Pacers Fairfax on July 2, participants, rather than a free t-shirt, received a colorful beach towel to kick off summer.
It’s been a banner year for northern Virginia cross country, but it’s not over yet.
[button-red url=”http://runhigh.com/2012RESULTS/R111012AA.html” target=”_self” position=”left”] Virginia State Meet Results [/button-red]Four local runners are headed to the Footlocker Cross Country Championships this Saturday in San Diego to take on the nation’s best high school runners. It’s the largest contingent the area has sent to the race since 1996 and two of the runners have legitimate national title hopes.
No Virginian has won the Footlocker meet since Langley High School’s Erin Keough in 1985 and 1986.
Chantilly’s Sean McGorty and Lake Braddock’s Sophie Chase, both winners of the Footlocker south regional Nov. 24 in Charlotte, also lead their teams to state titles Nov. 10 at Great Meadow in the Plains. It was Chantilly’s first team title and Lake Braddock was somewhat of a surprise to many after not qualifying for the state meet the year before.
McGorty teamed with senior Logan Miller to go 1-3and lead the Chargers to a 15-point win over Midlothian. The two had finished second and eighth the year before when Chantilly finished fourth, with McGorty chasing Annandale’s Ahmed Bile, whom he passed at last year’s Footlocker final to finish 10th.
This year, he’s been on his own, winning every race so far.
“He creates his own challenges,” said Chantilly coach Matt Gilchrist. “Even though his goal has been Footlocker, we’ve treated each meet as an individual challenge. He really wants to make his mark in northern Virginia.”
McGorty is shooting for a top five performance, and his dominating races so far support that goal. He’ll have to contend with defending champion Edward Cheserek of New Jersey. After track season, it’s off to Stanford University.
Most of Lake Braddock’s girls team had to stay on the sidelines in 2011 as they watched Chase and
Hannah Christen race, with Chase winning her first cross country state title. Illnesses during the run up to the regional meet led to an off day. Despite his team’s nonqualifiation, coach Mike Mangan knew the Bruins could compete.
This fall, after solid performances against nationally-ranked teams in Richmond and Texas, he knew they had a shot at the state title, though he didn’t know what to expect from Midlothian, which had been shuffling its lineup all year.
This year, Chase, a senior, defended her title and Christen, a junior, followed in third, with sophomore Katie Roche in sixth, giving the Bruins a formidable score after three runners.
Junior Katy Kunc‘s ascension to the varsity team was a pleasant surprise to Mangan, which helped spur the team’s dominance.
“You’ll often have some freshmen who are new to high school running come in and assert themselves,” he said. “Katy hadn’t run track before, so we really didn’t know how good she was going to be.” She wound up 18th at the state meet, ahead of senior Misha Suresh (38th) whom Mangan said made a dramatic improvement in the last year.
Despite training two miles away from Chase and facing her five times so far this year, West Springfield’s Caroline Alcorta hasn’t backed down from any challenge so far.
“I sell it to her this way,” said her coach Chris Pelligrini. “She can hang back and run with her people she can already beat, or she can push herself to run with the person she wants to beat. Some people let Sophie go, but Caroline aspires to be that fast, so she takes her on her tail and hopes that’s the day she is stronger.”
So far, a good day has meant a 15-second margin from Chase, so that’s her goal on Saturday. She also aims to finish in the top half of the race and the top five among southern region qualifiers.
Her problem in the past had been her nerves, which would sometimes boil over into physical manifestation before races. Pelligirini made her a team captain this year, but with an important caveat.
“The other girls will look toher and if they see her freaking out, as good as she if, they would do the same. She had to set a good example, at least on the surface. I think in doing so, she’s relaxed, herself. “
Oakton’s Allie Klimkiewicz, a sophomore, also qualified for the Footlocker final.
Northern Virginia and Footlocker facts
- Since Keough’s victories, several Virginians have come close, including John Handley’s Bobby Lockhart in 2001, South Lakes’ Alan Webb in 2000, West Springfield’s Sharif Karie in 1995 and 1996.
- The D.C. suburbs have only been shut out twice- in 2007 and 1992.
- In 1988 and 1995, eight northern Virginia runners qualified.
- In 1986 and 1996, northern Virginia sent six runners.
- In 1996, Karie finished second and Centreville’s Laura Heiner finished fifth
- The girls’ best tandem was in 1985, when Keough won her first of two titles and Wendy Neeley of Lake Braddock finished third.
- The best boys’ tandem was Karie in second and Eric Kweder in ninth, in 1995.
- 2000 runner-up Webb holds the American record for the mile
- 1982’s 28th place finisher Alisa Harms still competes, as Alisa Harvey, and coaches the George Mason High School Mustangs
By Dickson Mercer
Washington, DC
November 13, 2011
For the Washington Running Report
Frank Devar and Serena Burla each won $500 for winning today’s Veterans Day 10K on a cool, blustery morning in Washington, D.C.’s West Potomac Park. Early on, though, the men’s winner was a tad confused.
“Where are the Ethiopians?” Pacers Racing Team member Bert Rodriguez said to his teammate, Devar, on the starting line of this always competitive race. The question set Devar to wondering: Was the 12th annual Veterans Day 10K – contested on an out-and-back, flat-and-fast course starting on Ohio Drive – not offering its generous 10-deep prize purse?
Event host Capital Running Company, as it turned out, indeed offered its usual prize purse. And for at least one Ethiopian runner, it was a marathon, not a lack of prize money, which kept him off the starting line.
Last year Abiyot Endale won his second straight Veterans Day 10K the day after racing the HCA 8K in Richmond. While Endale was back in Richmond yesterday, this time it was for the SunTrust Richmond Marathon, in which he placed fourth in 2:19:19. That was enough to keep Endale away from attempting a potential three-peat, and the door was thus left open for top locals such as Rodriguez and Devar.
Devar’s 7th place finish last year came in a personal best of 30:40. This year he took control of the race early to win in a new personal best of 30:23, a per-mile average of 4:53.
Rodriguez, who was 2nd in 30:53, stayed with the eventual winner “until I couldn’t keep up with [him] anymore,” he said laughing.
For Rodriguez, the time was just a second off his personal best, set here last year, in what might also be the 32-year-old Arlington resident’s last local race before he and his wife move to Charlotte, N.C. in February. (He did announce plans to return for April’s Credit Union Cherry Blossom Ten Miler.)
Look back at the Veterans Day results for 2005 and you will see that Rodriguez was 10th in 33:01. The next year he was 8thin 32:42. The year after that Rodriguez was training with Pacers and shaping up into a top local runner.
Devar graduated last year from the University of Mary Washington in Fredericksburg, VA. The 23-year-old Arlington native is working part time for Pacers while making a go at improving upon college bests of 8:13 for 3,000 and 14:10 for 5,000.
Georgetown Running Company’s Sam Luff, 23, of Rockville was third in 31:00. His teammate, Ryan Witters, 23, of Washington, DC was fourth in 31:17. The master’s crown went to Ray Pugsley, 42, of Potomac Falls, VA. His time of 32:44 put him just outside the top 10 overall.
For the women, this was Burla’s race from the start. Having recently moved to Falls Church from Missouri, the 29-year-old Olympic Trials qualifier took out the opening mile right around 5 minutes en route to a near event record breaking time of 33:04, a per-mile average of 5:19. Svetlana Zakharova set the event standard in 2000 with 32:53.
Burla’s Riadha running club teammate, Kristin Anderson, who was second in 35:04, a time good enough to win some years, admitted that Burla’s quick early pace took her away from her race plan, or at least partially away from it.
Anderson’s plan was to run five seconds off Burla through the mile. Thing was, she was expecting Burla to go through in 5:30.
“I tried to not get overwhelmed by it, just work hard,” Anderson said of her 5:10 opening mile. “I just tried to take a deep breath, and keep working for it. It helped when some guys came around. Actually, I kept picturing every guy was a girl.”
This was the 28-year-old adjunct college professor’s first race since track season, she said. After some time off, Anderson, of Arlington, said she went into a base building phase that has been greatly aided by the arrival of Burla, her new training partner.
Burla, who ran 2:37:06 at the 2010 New York City Marathon, is preparing for January’s U.S. Olympic Marathon Trials. After today’s race she set out for another hour of running, up-tempo, making her unavailable for an interview. Riadha’s Alisa Harvey, 46, of Manassas, VA was the top female master in 38:13.
The third place female, Anna Holt-Gosselin of Georgetown Running Company, knew better than to get mixed up in the early pace set by Burla and Anderson. Still, the 23-year-old Vienna, VA resident said, after clocking 35:39, that she had run her best race this year.
Many of today’s participants ran in honor of men and women serving in the armed forces. Members of a Howard County, MD based group of women who met each through LiveNow Fitness ran in honor of Delma Johnson’s husband, Eric Johnson, who is overseas with the U.S. Army.
Johnson, along with Lesley Smith, Evelyn Cooper, Kendra Booth, Grace Bristol, and Aixa Flanders push each other through boot camp-style workouts during the week, they said. On the weekends, however, they head to the races, where it is every woman for herself.
“We go, ‘Go team!’” explained Johnson. “Then it’s, ‘See you at the finish!’”
The 12th Veterans Day 10K benefited Luke’s Wings. A member of the Wounded Warrior Transportation Assistance Program, Luke’s Wings provides travel planning and complimentary airline tickets to wounded warriors and their families during the service member’s hospitalization and rehabilitation. This enables families to be with their loved ones at such a difficult time.
At the conclusion of the awards ceremony, Linda Duyen Nguyen of Annandale, VA won the grand random prize of a 7-day resort stay for two.
MALE Open
1 48 Frank Devar 23 Alexandria VA 30:23
2 15 Bert Rodriguez 32 Arlington VA 30:53
3 20 Samuel Luff 24 Rockville MD 31:00
4 22 Ryan Witters 23 Washington DC 31:17
5 1854 Tristram Thomas 24 Baltimore MD 31:50
6 28 Ryan Hanson 23 Rockville MD 31:55
7 3 Wilson Komen 33 Washington DC 32:12
8 5 Christopher Sloane 28 Rockville MD 32:15
9 1706 Dennis Wolff 29 Hartford CT 32:17
10 45 Dickson Mercer 30 Washington DC 32:19
MALE Masters
1 13 Ray Pugsley 42 Potomac Falls VA 32:44
MALE AGE GROUP: NET TIME - NET PACE 1 - 19
1 John Morgan 18 M ANNAPOLIS MD 33:18 33:18 5:22
2 Alexander Waldt 18 M BALTIMORE MD 34:05 34:05 5:29
3 Noah Howard 16 M WASHINGTON DC 39:50 39:27 6:21
MALE AGE GROUP: NET TIME - NET PACE 20 - 24
1 Jerry Greenlaw 23 M ALEXANDRIA VA 32:58 32:58 5:19
2 Alexander Wepsala 24 M WASHINGTON DC 36:40 36:39 5:54
3 Cole Ashcraft 20 M WASHINGTON DC 37:17 36:42 5:55
MALE AGE GROUP: NET TIME - NET PACE 25 - 29
1 Paul Guevara 25 M ALEXANDRIA VA 33:00 33:00 5:19
2 Andrew Ciarfalia 29 M RESTON VA 33:37 33:37 5:25
3 Andy Sovonick 25 M GAITHERSBURG MD 33:45 33:45 5:26
MALE AGE GROUP: NET TIME - NET PACE 30 - 34
1 Ben Ingram 34 M WINCHESTER VA 34:08 34:08 5:30
2 Steven Staats 33 M WASHINGTON DC 35:29 35:26 5:43
3 Dwayne Bax 30 M WASHINGTON DC 37:17 37:17 6:00
MALE AGE GROUP: NET TIME - NET PACE 35 - 39
1 David Wertz 35 M ARLINGTON VA 32:38 32:38 5:16
2 Eric Lavigne 35 M PHILADELPHIA PA 32:40 32:40 5:16
3 Marcos Galicia 36 M SILVER SPRING MD 36:10 36:08 5:49
MALE AGE GROUP: NET TIME - NET PACE 40 - 44
1 Matthew Frank 44 M LOUISVILLE CO 36:42 36:40 5:54
2 Andrew Pugh 42 M WASHINGTON DC 37:28 37:23 6:01
3 Dave Cahill 40 M ARLINGTON VA 37:58 37:55 6:07
MALE AGE GROUP: NET TIME - NET PACE 45 - 49
1 Derik Thomas 45 M ALEXANDRIA VA 34:53 34:53 5:37
2 Poul Wisborg 48 M WASHINGTON DC 38:35 38:22 6:11
3 Warren Djuric 49 M SPRINGFIELD VA 38:46 38:46 6:15
MALE AGE GROUP: NET TIME - NET PACE 50 - 54
1 Jean-Christophe Arca 50 M ROCKVILLE MD 35:48 35:48 5:46
2 Kevin Dix 52 M MANASSAS VA 40:00 39:58 6:26
3 Terry Basham 52 M DUMFRIES VA 40:46 40:38 6:33
MALE AGE GROUP: NET TIME - NET PACE 55 - 59
1 Paul Serra 55 M LUSBY MD 41:28 41:20 6:39
2 Ken Krehbiel 58 M WASHINGTON DC 41:47 41:47 6:44
3 Rod Devar 58 M ALEXANDRIA VA 42:20 42:10 6:48
MALE AGE GROUP: NET TIME - NET PACE 60 - 64
1 Malcolm Senior 60 M NEW MARKET MD 40:43 40:41 6:33
2 Jim Wright 62 M GAITHERSBURG MD 41:46 41:42 6:43
3 Jay Jacob Wind 61 M ARLINGTON VA 44:17 44:17 7:08
MALE AGE GROUP: NET TIME - NET PACE 65 - 69
1 Jim Noone 67 M FAIRFAX VA 44:59 44:57 7:14
2 Bob Chase 66 M FALLS CHURCH VA 45:29 45:23 7:19
3 John Sullivan 66 M WASHINGTON DC 53:57 52:53 8:31
MALE AGE GROUP: NET TIME - NET PACE 70 - 74
1 Gerry Ives 72 M WASHINGTON DC 45:56 45:44 7:22
2 Malcolm O'Hagan 71 M CHEVY CHASE MD 48:20 48:12 7:46
3 Chan Robbins 74 M ARLINGTON VA 50:57 50:55 8:12
MALE AGE GROUP: NET TIME - NET PACE 75 - 79
1 Skip Grant 76 M CHEVY CHASE MD 50:06 49:54 8:02
2 Alan Rider 75 M RESTON VA 56:01 55:50 8:59
3 Robert Gurtler 76 M THE PLAINS VA 63:16 63:02 10:09
MALE AGE GROUP: NET TIME - NET PACE 80 - 99
1 George Yannakakis 80 M SPARKS GLENCOE MD 52:49 52:44 8:30
2 Jack McMahon 80 M SILVER SPRING MD 58:26 58:14 9:23
MALE FIRST TIME RACER: NET TIME - NET PACE 1 - 99
1 1378 Mike Cahill 33 M Washington DC 39:58 39:42 6:24
FEMALE Open
1 1708 Serena Burla 29 Falls Church VA 33:04
2 1709 Kristin Anderson 28 Arlington VA 35:04
3 17 Anna Holt-Gosselin 23 Vienna VA 35:39
4 1704 Jacqui Wentz 23 Baltimore MD 36:07
5 7 Wendi Robinson 24 Washington DC 36:46
6 27 Maura Carroll 22 Washington DC 37:05
7 6 Lisa Thomas 35 Alexandria VA 37:10
8 8 Lindsay Wilkins 33 Arlington VA 37:30
9 19 Susan Hendrick 25 Washington DC 37:34
10 44 Laura O'Hara 31 Alexandria VA 37:42
FEMALE Masters
1 4 Alisa Harvey 46 Manassas VA 38:13
FEMALE AGE GROUP: NET TIME - NET PACE 01 - 19
1 Maggie Wood 14 F WASHINGTON DC 46:54 46:18 7:27
2 Christina Glasener 16 F WASHINGTON DC 46:36 46:18 7:28
3 Maria Luisa Navarro 19 F BALTIMORE MD 49:58 49:43 8:00
FEMALE AGE GROUP: NET TIME - NET PACE 20 - 24
1 Samantha Lee 23 F NEW PROVIDENCE NJ 38:51 38:48 6:15
2 Elizabeth Laseter 23 F WASHINGTON DC 39:33 39:27 6:21
3 Heather Jelen 24 F FALLS CHURCH VA 39:36 39:36 6:23
FEMALE AGE GROUP: NET TIME - NET PACE 25 - 29
1 Erin Swain 29 F ARLINGTON VA 38:31 38:31 6:12
2 Kelly Swain 26 F ARLINGTON VA 38:32 38:32 6:12
3 Ashley Palmer 28 F LYNCHBURG VA 39:25 39:25 6:21
FEMALE AGE GROUP: NET TIME - NET PACE 30 - 34
1 Christina Vanucci 33 F WESTLAKE OH 39:48 39:35 6:23
2 Jessica McGuire 31 F ARLINGTON VA 41:29 41:25 6:40
3 Ingrid Peterson 33 F WASHINGTON DC 41:50 41:35 6:42
FEMALE AGE GROUP: NET TIME - NET PACE 35 - 39
1 Barb Fallon Wallace 37 F ALEXANDRIA VA 37:46 37:46 6:05
2 Jackie Gruendel 36 F CLIFTON VA 38:08 38:08 6:09
3 Kristie Connelly 36 F ALEXANDRIA VA 38:41 38:41 6:14
FEMALE AGE GROUP: NET TIME - NET PACE 40 - 44
1 Samantha Cole 43 F ARLINGTON VA 39:23 39:23 6:21
2 Lisa Chilcote 41 F N BETHESDA MD 40:02 40:02 6:27
3 Julie King 44 F ALEXANDRIA VA 43:24 43:21 6:59
FEMALE AGE GROUP: NET TIME - NET PACE 45 - 49
1 Valinda Nwadike 46 F LEONARDTOWN MD 47:08 46:58 7:34
2 Mery-Angela Katson 47 F MCLEAN VA 47:58 47:34 7:40
3 Ellen Willison 45 F STAFFORD VA 47:56 47:47 7:42
FEMALE AGE GROUP: NET TIME - NET PACE 50 - 54
1 Patti Galleher 54 F DENVER CO 42:10 42:03 6:46
2 Carole Jones 54 F ASHBURN VA 44:38 44:27 7:10
3 Carla Freyvogel 54 F MCLEAN VA 50:12 50:01 8:03
FEMALE AGE GROUP: NET TIME - NET PACE 55 - 59
1 Betty Blank 58 F FALLS CHURCH VA 44:59 44:58 7:15
2 Liza Recto 55 F LEXINGTON PARK MD 48:50 48:48 7:52
3 Carol Brockschmidt 55 F WASHINGTON DC 52:20 51:56 8:22
FEMALE AGE GROUP: NET TIME - NET PACE 60 - 64
1 Ginny Hughes 61 F WARRENTON VA 49:14 49:05 7:54
2 Alice Franks 63 F ROCKVILLE MD 49:42 49:33 7:59
3 Mary Pultz 61 F SPRINGFIELD VA 66:06 64:38 10:24
FEMALE AGE GROUP: NET TIME - NET PACE 65 - 69
1 Joanne Murphy 66 F BALTIMORE MD 52:50 51:57 8:22
2 Karen Kautz 68 F SILVER SPRING MD 56:24 55:57 9:01
3 Nancy Malan 65 F WASHINGTON DC 68:04 67:43 10:54
FEMALE AGE GROUP: NET TIME - NET PACE 70 - 74
1 Jamie Wollard 73 F N BETHESDA MD 89:45 87:53 14:09
FEMALE AGE GROUP: NET TIME - NET PACE 75 - 79
1 Tami Graf 75 F LUSBY MD 61:47 61:42 9:56
FEMALE FIRST TIME RACER: NET TIME - NET PACE 1 - 99
1 1100 Dominique Gale 29 F Chantilly VA 50:57 48:15 7:46
By James Moreland
Crystal City, VA
July 23, 2011
For the Washington Running Report
A look at the start before the runners lined up.
This race is an event. Wandering around the center you could easily see this event was fully prepared with food and drink, from Budweiser to Muscle Milk with a side of ice cold water in between. Some of the other events closed up shop with the record heat wave this week but Pacers knew that runners are a tenacious bunch.
They knew they would be coming in record numbers. Some would be reveling in the fact that it was so hot. Last weekend Rockville Rotary Twilight 8k proved that a well planned can handle just about anything. Those who did not know they could not handle it… handled it. Michael Wardian coming off a treadmill marathon the night before was all smiles before launching into a solid 16:24 that made him the top submaster.
Wardian, (left) among a long list of Chuck Moeser fans, echoed his credo that anything is possible just go after it was zest. Mega mile Mike has already qualified for the Olympic Trails qualifying PR at Grandmas (2:17:49). Still, he was justly even more proud of his third place finish at the where few dare to tread Bad Water Ultra Marathon where he ran 135 miles in 26:22.
Steve Hallinan, winner of last fall’s Capital Running Company Veterans Day 10k in 29:54, was the clear favorite as the massive field pressed across the starting line. Make no mistake even with tough conditions; this field like past years is packed with elite runners. Last year was nearly as hot as Julius Kogo hosed the field with an incredible 14:03. This year while much of the field was winding past the finish line at the halfway of the double out and back course, Hallinan was easily winning in the 11th time in the first four years that was faster than 15:00.
Seventy meters back Birhanu Feysa glanced nervously over his shoulder like he was making a jail break. Then he turned back realizing that he had number two in the bag with a swift 15:02. The next three came in with a rush, led by Fasil Bizuneh of Flagstaff, AZ. Frank Devar had his fastest time of three races in 15:10 though the first two years was a slightly different course that was perhaps slightly hillier.
This course is pancake flat though runners seem pleased by the downhill (maybe a foot) in the first mile versus the dreaded last mile (maybe two feet up hill). Maybe there were just a little more heated then ya think?
Fifth place Andrew Dumm may have felt the heat even more as the last two years he had been well under 15:00. His time of 15:13 was just ahead of Bert Rodriguez who had been faster than 15:00 when he won it all at the Clarendon 5K last fall.
The top master was no surprise though it was well off Edmund Burke’s overall win at the Crystal City Friday race in the spring. Anytime you have 25 men faster than 17:00 who know you have a competitive race.
For the women, before the race Alisa Harvey, 45, was alluding to how hard hot weather can be on racers. Modest but realistic, when she is not expecting to be the overall winner, you know you have a tough field. Last year another masters runner Elena Orlova won it all in 17:20, and she was 20th overall. Did we mention that it was hot this year? After the race Harvey was asked if she saw Orlova. Her answer was “Briefly at the start and then whoosh!”
Tezata Dengarsa has been dominating all year winning the spring rankings. She raced Pike’s Peek in 33:59 while Orlova has been regrouping for the first six months of the year and had a tepid race there in 38:12. Last week she ran the Twilight 8K to a masters victory in 29:36 but Dengarsa had a 5K victory in June at 16:42. At the gun Dengarsa pulled away to win in 17:11. That was the same time that Orlova ran in 2009 to finish third overall.
This year Erin Koch moved ahead at the finish in 17:36 to edge Orlova (17:38) and hard charging Lisa Thomas (17:41). Thomas had been third overall last week in Rockville with 28:47 so it is clear that Orlova is making her way back to the full speed that earned her the highest ranking for a master runner in 2010.
Alisa Harvey (left) is at her best in the first mile of a race with world class middle distance speed. Still her masters win in 18:34 would have made all but seven of the women jealous. She had been third overall in the inaugural year with 17:42.
For the grandmasters, Jean Christophe Arcaz continues to make it look easy with a blazing 18:25. Heather Sanders, 56, whipped all the runners 50-59 by at least a minute, and there were appropriately fifty of them.
Before the race runners were continuously warned about the heat. There were two water stations on the course as well as and sponge station and a mist making machine. We all sweated copiously anyway. At the finish there were many barrels of iced water bottles. Eager runners clustered around the first couple of barrels which were refilled a number of times. Smarter, stronger runners moved past them to the still full and ultra chilled barrels further back.
Just past the liquid was the food tent. After runners walked through grabbing chips and fruit there was a Muscle Mile stand. Following that was the McCafe truck and then the King of Beers as runners circled back around to their bag check area. Hundreds hung around listening to the invigorating music. Now the breeze seemed almost cooling in the shaded park in the middle of the square. That is where the awards started promptly at 9:30.
With plentiful free parking and all these amenities, it is no wonder why this twilight race continues to grow.
AWARDS LIST
FEMALE OVERALL RESULTS
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ======== ========
1 2653 Tezata Dengarsa 29 Arlington VA 17:10.40 17:10.40
2 16 Erin Koch 23 Chevy Chase MD 17:35.79 17:35.79
3 2109 Elena Orlova 41 Gaithersburg MD 17:38.00 17:38.00
4 2075 Lisa Thomas 35 Alexandria VA 17:40.69 17:40.69
5 2375 Stefanie Slekis 23 Dumfries VA 17:58.69 17:58.69
MALE OVERALL RESULTS
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ======== ========
1 11 Steve Hallinan 25 Washington DC 14:50.08 14:50.08
2 2650 Birhanu Alemu Feysa 29 Silver Spring MD 15:01.32 15:01.32
3 1153 Fasil Bizuneh 31 Flagstaff AZ 15:06.21 15:06.21
4 1152 Frank Devar 23 Washington DC 15:09.45 15:09.45
5 67 Andrew Dumm 26 Arlington VA 15:12.84 15:12.84
FEMALE AGE GROUP: 1 - 5
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 1607 Ella Harrison 5 Falls Church VA 44:43.6 42:20.0
MALE AGE GROUP: 1 - 5
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 1638 Alex Horowitz 5 Washington DC 37:43.4 34:55.0
FEMALE AGE GROUP: 6 - 10
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2122 Anissa Cheikh 10 Annandale VA 30:45.5 30:30.4
2 1759 Michelle Emery 10 Arlington VA 34:11.9 32:53.5
3 2364 Olivia Nammo 8 Arlington VA 36:37.1 35:16.7
MALE AGE GROUP: 6 - 10
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 1610 Rheinhardt Harrison 7 Falls Church VA 24:27.3 24:13.2
2 1578 Blake Deterding 7 Alexandria VA 29:48.4 29:00.4
3 2946 Michael Halpern 7 Anchorage AK 32:50.4 32:19.1
FEMALE AGE GROUP: 11 - 14
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2005 Brenda Rosas 12 Silver Spring MD 23:34.2 23:34.2
2 2035 Katie Rogers 13 Alexandria VA 24:17.7 23:55.8
3 2451 Adriana Rosas 11 Silver Spring MD 24:38.8 24:38.8
MALE AGE GROUP: 11 - 14
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2381 John Rangel 14 19:43.0 19:42.4
2 1540 Alex Min 14 Burke VA 25:05.7 23:21.2
3 1921 Lozie Goolsby 14 Alexandria VA 24:03.5 23:40.9
FEMALE AGE GROUP: 15 - 18
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 1281 Amanda Parker 18 Burke VA 22:31.6 22:06.3
2 2053 Kendall Cowne 16 Chantilly VA 24:00.3 22:22.8
3 2413 Nina Srikongyos 17 Springfield VA 23:19.3 22:30.0
MALE AGE GROUP: 15 - 18
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2909 Lou Colson 15 Alexandria VA 16:42.1 16:40.7
2 2048 Dagmawi Abebe 17 Gaithersburg MD 17:09.1 17:09.1
3 2113 Luke Levan 18 Burke VA 17:14.2 17:13.7
FEMALE AGE GROUP: 19 - 29
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2649 Keneni Chala 28 Washington DC 18:24.4 18:24.4
2 2038 Erin Swain 29 Arlington VA 18:38.4 18:38.4
3 68 Laurel MacMillan 21 Arlington VA 19:07.5 19:07.5
MALE AGE GROUP: 19 - 29
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 60 Will Viviani 29 Arlington VA 15:24.0 15:24.0
2 57 Jeff Brannigan 22 Washington DC 15:27.2 15:27.2
3 2356 Ryan Foster 26 Arlington VA 15:33.4 15:33.4
FEMALE AGE GROUP: 30 - 39
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2040 Lindsay Wilkins 33 Arlington VA 18:17.7 18:17.7
2 2929 Jackie Gruendel 36 Clifton VA 18:52.6 18:52.5
3 100 Annie Grondin 38 Arlington VA 20:22.6 20:17.4
MALE AGE GROUP: 30 - 39
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 1807 Bert Rodriguez 31 Arlington VA 15:18.4 15:18.4
2 2652 Tareku Bokan 30 Herndon VA 15:30.4 15:30.4
3 2248 Michael Wardian 37 Arlington VA 16:23.2 16:23.2
FEMALE AGE GROUP: 40 - 49
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 18 Alisa Harvey 45 Manassas VA 18:34.2 18:34.2
2 58 Kristi Markowicz 41 Arlington VA 19:09.5 19:09.5
3 1682 Corky Sturtevant 41 Springfield VA 22:51.7 22:36.3
MALE AGE GROUP: 40 - 49
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 53 Edmund Burke 42 Burtonsville MD 16:54.0 16:54.0
2 1446 Bill Pemberton 40 Alexandria VA 17:17.5 17:16.0
3 2666 Derik Thomas 45 Alexandria VA 17:38.6 17:38.6
Female Age Group: 50 - 59
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2627 Heather Sanders 56 Mclean VA 23:40.4 23:33.4
2 2010 Linda Kennedy 50 Alexandria VA 24:52.0 24:08.7
3 2805 Dorothy Wright 53 Dumfries VA 27:18.0 26:56.1
Male Age Group: 50 - 59
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2613 Jean-Christophe Arcaz 50 Rockville MD 18:25.1 18:25.1
2 1107 Peter Cini 53 Fairfax VA 19:57.1 19:55.2
3 1141 Scott Livingston 51 Pittsburgh PA 20:27.5 20:24.5
FEMALE AGE GROUP: 60 - 69
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 1755 Mary Kessler 62 Wallingford PA 26:41.9 26:30.4
2 1754 Melanie Brennan 61 Alexandria VA 32:20.2 32:07.9
3 1932 Wilma Uribe 61 Alexandria VA 35:48.4 34:49.8
Male Age Group: 60 - 69
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 2209 Bob Hersh 60 Arlington VA 25:20.9 24:39.6
2 1716 James Carey 60 Alexandria VA 27:28.7 26:47.9
3 2698 Richard Turner 60 Washington DC 28:25.7 26:49.9
Female Age Group: 70 - 99
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 1428 Frances Widmann 76 Chapel Hill NC 32:48.2 31:52.6
Male Age Group: 70 - 99
Place No. Name Age City St Gun Time Net Time
===== ===== ===================== === ================== == ========= =========
1 1515 Ken Quincy 73 Vienna VA 29:18.1 29:14.7
2 2134 Robert Gurtler 76 The Plains VA 33:40.0 32:54.6
3 1251 John Finney Jr. 71 Arlington VA 34:15.0 33:09.4
By Dickson Mercer
Fairfax, VA
July 4, 2011
For the Washington Running Report
In the Lea Gallardo photo above, Laura O’Hara powers to the win with top 40-44 winner Matteo Mainetti on her shoulder and racing legend Alisa Harvey a few strides behind.
Runners in this region say the best way to prepare mentally for a summer race is to expect the absolute worst. In that event, more than 1,500 runners who participated in Capital Running Company’s inaugural Let Freedom Run 5K only had to deal with conditions that were roughly par for a rolling course: Independence Day morning offered overcast skies, temperatures below 80 degrees, and a humidity level which – around here, anyway – would only qualify for the not-so-bad category.
Wearing the No. 1 race bib, Aaron Church, 35, of South Riding, VA set the early pace from the start in Fairfax Corner Shopping Center in Fairfax, VA. The Potomac River Running racing team member proceeded to race head to head with Jordan McDougal, brother of former NCAA champ Josh McDougal, for most of the opening mile. (Although the race itself was new, the roller coaster ride-like course was familiar to those who had run the annual Goblin Gallop.)
By 2K, McDougal, 24, (left) had established a narrow gap he would more or less hold the rest of the way. He won the race in 15:46, with Church only 11 seconds back. Bennett Stackhouse, 27, of Arlington, VA took 3rd in 16:19.
McDougal graduated from Liberty in 2008 and now works for The Running Store in Gainesville, VA. For Let Freedom Run, the store put together a seven-person team that also included McDougal’s wife, Leah.
“You can never be disappointed with a win,” said McDougal, who only recently resumed full-time training following a break from an ultra-filled spring season. He won the 50-miler at the North Face Endurance Challenge in Bear Mountain, NY in May and was second to Matt Woods of Falls Church, VA at June’s 50-mile North Face Endurance Challenge Mid-Atlantic Regional in Washington, DC.
The women’s race was a close one, too. The winner, Laura O’Hara, 31, of Alexandria, VA was running with a pack of men in the final mile when she heard someone cheer for the well-known – not to mention speedy – Alisa Harvey, 45, of Manassas, VA.
“I tried to get on my horse and hold her off,” O’Hara said.
O’Hara won in 18:23. Harvey, the clear-cut taker of the female masters’ crown, clocked 18:29. Jacqueline Gruendel, 36, of Clifton, VA claimed third in 18:44. In photo left, she leads top 45-49 finisher Matt Anderson to the finish.
The Let Freedom Run 5K was O’Hara’s third 5K of the summer and she admitted afterward that she was hoping to run closer to 18 minutes. Still, all things considered, coming as it did at the end of a long holiday weekend, O’Hara said she was happy to pick up the win. Her husband, Dave O’Hara, 35, (below) was fourth overall in 16:44.
Chuck Moeser, 59, of Sterling, VA took the masters title in 17:42, a time that also put him seventh overall.
Numerous runners celebrated the July 4 race – a sendoff to barbecues, parties and fireworks – with red, white, and blue racing uniforms, American flag bandanas, and all sorts of patriotic headbands.
In fact, for some veteran runners, July 4 is the one day they break out what might very well be the finest in old school-meets-patriotic running shorts their collections have to offer.
Racing two weeks shy of his 80th birthday, Larry Dickerson of Burke, VA (325th, 29:13) broke out red, white, and blue shorts he only wears once a year. A runner of nearly 50 years, Dickerson recalled that he got the shorts “somewhere along the line” while a member of Lockheed Martin’s corporate team.
John Carmichael, 49, of South Riding, VA (76th, 22:21) recalled that he picked up his own pair of red, white, and blue racing shorts sometime in the late 1980s. At Let Freedom Run, Carmichael raced alongside numerous friends as well as family, including his 21-year-old nephew, Dave Carmichael of Grantham, NH.
Dave Carmichael was in town to celebrate his grandmother’s 80th birthday, he said. He ran his first race, a marathon, in January.
“I’m passing on the family torch,” said John Carmichael, who was passed by his nephew with two turns to go. “He’s now the best runner in the family.”
Regarding best-runner-in-the-family status, with Dennis and Kathleen Hogan, both 57, the race is still too close to call. The Annandale, VA couple finished their third 5K together today in about 36 minutes. Since mutually deciding to become more active, the Hogans have been entering 5Ks while training together four or five mornings per week.
Perhaps it was the race’s first-timers division that attracted so many new runners. Among them was Eric Korn, 33, who finished his first 5K in 36:41. “Three months ago I could barely run 60 seconds,” he said.
The Harrisonburg, VA resident ran the race with his father, Bill Korn, 66, of Fairfax. His dad, Korn said, ran marathons in 28 states, his 50-state goal eventually disrupted by hip issues. Korn, who got started with a “Couch to 5K” plan, now dreams of picking up the quest where his father left off.
This was the first race in the Capital Running Race Series, which will culminate with the Veterans Day 10K on November 13 and the Jingle All the Way 10K on December 11. Participants can accumulate points for top 10 overall finishes and for placing in the top ten for three masters age group categories, 40-99 – master, 50-99 – grandmaster, & 60-99 – senior. Runners gain additional premium points by finishing in the top ten of division younger than their own.
Combining all three races the awards will go five deep in the open and three deep in the three age groups.
Sponsors for the Let Freedom Run 5K included Mission Springs, a local water company that produces biodegradable bottles; Uncle Julio’s Mexican restaurant, which awarded all racers a $10 gift certificate for race day; Crunch Fitness; Giant; Fairfax Corner, and California Pizza Kitchen.
Awards Listing (No Duplicate Prizes)
ChronoTrack Timing and Scoring
by Capital Running Company
FEMALE OVERALL
Place Num Name Ag City Gun T Net T Pace
===== ===== ===================== == ===================== ===== ===== =====
1 1015 Laura O'Hara 31 Alexandria VA 18:23 18:22 5:55
2 2 Alisa Harvey 45 Manassas VA 18:29 18:28 5:57
3 885 Jacqueline Gruendel 36 Clifton VA 18:44 18:43 6:02
4 1033 Kaitlin Sheedy 28 Washington DC 19:08 19:04 6:09
5 1248 Ashley Kollme 28 Washington DC 19:16 19:14 6:12
6 485 Morgan Price 17 Gainesville VA 19:51 19:49 6:23
7 384 Jennifer Chapman 26 Centreville VA 19:54 19:53 6:24
8 1021 Jessie Hartman 20 Centreville VA 20:16 20:15 6:32
9 856 Kate Weaver 27 Alexandria VA 20:20 20:18 6:32
10 1229 Dorothy Beal 29 South Riding VA 20:28 20:27 6:35
MALE OVERALL
Place Num Name Ag City Gun T Net T Pace
===== ===== ===================== == ===================== ===== ===== =====
1 236 Jordan McDougal 24 Culpeper VA 15:46 15:46 5:05
2 1 Aaron Church 35 South Riding VA 15:57 15:57 5:08
3 325 Bennett Stackhouse 27 Arlington VA 16:19 16:18 5:15
4 1016 David O'Hara 35 Alexandria VA 16:44 16:44 5:24
5 371 Rob Bell 22 Gainesville VA 16:58 16:58 5:28
6 639 Jeff Poindexter 21 Dumfries VA 17:29 17:29 5:38
7 11 Chuck Moeser 59 Sterling VA 17:42 17:42 5:42
8 572 Frank Spicer III 19 Clifton VA 17:53 17:53 5:46
9 298 Keith Freeburn 37 Centreville VA 17:55 17:55 5:46
10 3 Eric Makovsky 38 Washington DC 17:59 17:58 5:47
FEMALE AGE GROUP: NET TIME 1 - 19
1 575 Hayley Djuric 17 Montgomery AL 22:50 22:27 7:14
2 380 Margaret Schroeder 15 Palm Beach FL 24:01 23:15 7:29
3 239 Theresa Tweedie 19 Woodbridge VA 24:08 23:50 7:41
MALE AGE GROUP: NET TIME 1 - 19
1 1235 Alex Kerr 17 Ashburn VA 18:11 18:10 5:51
2 1190 Malik Wheeler 17 Decatur GA 18:33 18:30 5:58
3 1328 Matthew Thatcher 16 Manassas VA 18:57 18:57 6:06
FEMALE AGE GROUP: NET TIME 20 - 24
1 205 Hannah Roller 24 Vienna VA 21:49 21:44 7:00
2 1022 Stephanie Gresalfi 23 Arlington VA 22:07 21:52 7:03
3 969 Susanne Shannon 24 Arlington VA 22:37 21:59 7:05
MALE AGE GROUP: NET TIME 20 - 24
1 43 Nathaniel Altom 22 Eau Claire WI 20:16 20:14 6:31
2 1111 Danny Phillips 21 Chantilly VA 22:06 21:50 7:02
3 867 David Carmichael 21 Grantham NH 22:52 22:21 7:12
FEMALE AGE GROUP: NET TIME 25 - 29
1 935 Melissa Wisner 28 Washington DC 21:38 21:23 6:53
2 1023 Maria Solomon 27 Cordova TN 21:47 21:32 6:56
3 646 Lauren Shaub 27 Arlington VA 22:07 22:01 7:05
MALE AGE GROUP: NET TIME 25 - 29
1 413 Adam Roggia 26 Stafford VA 19:04 19:03 6:08
2 385 Jarrell Warthen 28 Ashburn VA 19:15 19:14 6:12
3 1172 Nhan Bui 25 Springfield VA 20:08 20:03 6:28
FEMALE AGE GROUP: NET TIME 30 - 34
1 113 Shauna Hanley 30 Falls Church VA 20:55 20:47 6:42
2 965 Carol Mattos 30 Raeford NC 22:39 22:29 7:15
3 702 Amy Mark 31 Waldorf MD 22:38 22:29 7:15
MALE AGE GROUP: NET TIME 30 - 34
1 35 Ellins Thomas 30 Gainesville VA 18:21 18:20 5:54
2 892 Luke Ryan 33 Oakton VA 19:07 18:57 6:06
3 1058 Jesse Izdepski 32 Mandeville LA 19:38 19:38 6:19
FEMALE AGE GROUP: NET TIME 35 - 39
1 312 Cathy Ross 39 Burke VA 20:37 20:30 6:36
2 696 Cristina Burbach 37 Washington DC 20:48 20:44 6:41
3 594 Michelle Andrew 39 Topeka KS 21:20 21:18 6:52
MALE AGE GROUP: NET TIME 35 - 39
1 997 Christopher Carney 37 Falls Church VA 18:20 18:19 5:54
2 934 Eugene Huang 35 Chicago IL 19:49 19:46 6:22
3 662 Keith Nelson 36 Reston VA 20:13 20:07 6:29
FEMALE AGE GROUP: NET TIME 40 - 44
1 1178 Carmen Chireix 41 Oakton VA 21:43 21:38 6:58
2 70 Cheryl Young 41 Reston VA 22:04 21:59 7:05
3 226 Charmaine Reed 41 Springfield VA 23:01 22:57 7:23
MALE AGE GROUP: NET TIME 40 - 44
1 1218 Mateo Mainetti 41 Fairfax VA 18:26 18:25 5:56
2 110 Dennis Billings 42 Woodbridge VA 18:32 18:28 5:57
3 689 Brandon Hirsch 41 Rockville MD 18:57 18:54 6:05
FEMALE AGE GROUP: NET TIME 45 - 49
1 1054 Brenda MacKintosh 45 Springfield VA 22:36 22:28 7:14
2 1337 Annie Downer 46 Herndon VA 23:29 22:57 7:24
3 498 Ellen Willison 45 Stafford VA 24:08 24:03 7:45
MALE AGE GROUP: NET TIME 45 - 49
1 1250 Matt Anderson 45 Fairfax VA 18:49 18:49 6:04
2 1228 Eugene Holmes 46 Arlington VA 19:06 19:02 6:08
3 577 Warren Djuric 49 Montgomery AL 19:11 19:10 6:10
FEMALE AGE GROUP: NET TIME 50 - 54
1 743 Tamara Smith 53 Falls Church VA 26:28 26:15 8:27
2 109 Becky Moor 51 Alexandria VA 28:11 27:17 8:47
3 223 Kate Alleman 50 Springfield VA 28:49 27:26 8:50
MALE AGE GROUP: NET TIME 50 - 54
1 15 Jean-Christophe Arcaz 50 Rockville MD 18:04 18:04 5:49
2 1181 Bob Briggs 54 Springfield VA 18:19 18:17 5:53
3 417 Tom Moriarty 51 Vienna VA 18:53 18:52 6:05
FEMALE AGE GROUP: NET TIME 55 - 59
1 1233 Kathy Manzo 56 Casanova VA 25:46 25:12 8:07
2 1065 Dianne Beville 55 Oak Hill VA 27:20 26:23 8:30
3 704 Barbara Schmidt 57 Clifton VA 28:34 27:49 8:58
MALE AGE GROUP: NET TIME 55 - 59
1 571 Frank Spicer 59 Clifton VA 22:22 22:20 7:12
2 1273 Dan Garner 56 Falls Church VA 23:41 23:33 7:35
3 1092 Bill Bristow 58 Burke VA 24:41 24:37 7:56
FEMALE AGE GROUP: NET TIME 60 - 64
1 1081 Judy Snellgrove 64 Manassas VA 32:15 31:14 10:03
2 287 Janice Cooper 64 Annandale VA 36:56 36:05 11:37
3 813 Kathryn Fanelli 61 Annandale VA 36:49 36:28 11:44
MALE AGE GROUP: NET TIME 60 - 64
1 13 Richard Adams Jr. 60 Herndon VA 19:56 19:56 6:25
2 14 Malcolm Senior 60 New Market MD 20:27 20:22 6:34
3 705 Donald Hodgen 61 Arlington VA 23:13 23:10 7:28
FEMALE AGE GROUP: NET TIME 65 - 69
1 251 Mary Wallace 65 Reston VA 45:57 44:25 14:18
2 544 Victoria Parra 65 Falls Church VA 59:48 58:37 18:52
MALE AGE GROUP: NET TIME 65 - 69
1 335 Jim Noone 67 Fairfax VA 22:05 22:02 7:06
2 681 Mike Golash 68 Washington DC 23:48 23:42 7:38
3 154 Tommy McVean 66 Naples FL 28:22 28:15 9:06
FEMALE AGE GROUP: NET TIME 70 - 74
1 804 Ann Feder 71 Oakton VA 61:09 59:09 19:03
MALE AGE GROUP: NET TIME 70 - 74
1 759 John Gluck 73 Alexandria VA 25:59 25:54 8:21
2 1070 Bob Spiller 71 Fairfax VA 41:02 40:21 13:00
FEMALE AGE GROUP: NET TIME 75 - 79
1 1341 Ruthie Fulton 77 Washington DC 50:52 49:36 15:58
MALE AGE GROUP: NET TIME 75 - 79
1 1213 Maynard Weyers 75 Alexandria VA 27:33 27:31 8:52
2 16 Alan Rider 75 Reston VA 28:03 27:59 9:01
3 12 Larry Dickerson 79 Burke VA 29:24 29:13 9:25
FEMALE AGE GROUP: NET TIME 80 - 99
1 591 Barbara Carmichael 80 South Riding VA 51:14 49:58 16:05
MALE AGE GROUP: NET TIME 80 - 99
1 51 Dixon Hemphill 86 Fairfax Station VA 48:37 48:30 15:37
MALE FIRST TIME RACER: NET TIME - NET PACE 1 - 99
1 1190 Malik Wheeler 17 M Decatur GA 18:33 18:30 5:58
FEMALE FIRST TIME RACER: NET TIME - NET PACE 1 - 99
1 113 Shauna Hanley 30 F Falls Church VA 20:55 20:47 6:42
The center plaza with its water park is already known as a family spot. More than 200 fun runners in this first year race amde that even more so.
The top two teams also won awards.
Co-ed Team Results - Open Coed (score 4 by net time)
(at least one man and one woman)
1. 69:32 TRS Racing Team (17:23)
======================================
1 15:46 Jordan McDougal M
2 16:58 Rob Bell M
3 18:20 Ellins Thomas M
4 18:28 Alisa Harvey F
5 (21:46) Aaron Kapaldo M
6 (22:27) Leah McDougal F
7 (22:34) Solamite Santos F
2. 72:33 Capital Area Runners (18:09)
======================================
1 16:18 Bennett Stackhouse M
2 18:19 Christopher Carney M
3 18:52 George Buckheit M
4 19:04 Kaitlin Sheedy F
3. 76:11 Rogue Racers (19:03)
======================================
1 17:29 Jeff Poindexter M
2 17:55 Keith Freeburn M
3 19:03 Adam Roggia M
4 21:44 Hannah Roller F
4. 77:25 Team Scubner (19:22)
======================================
1 15:57 Aaron Church M
2 19:14 Jarrell Warthen M
3 19:53 Jennifer Chapman F
4 22:21 David Carmichael M
5 (22:44) John Carmichael M
6 (23:15) Margaret Schroeder F
7 (29:50) Mary Carmichael F
8 (30:25) Anna Schroeder F
9 (33:25) Donnie Carmichael M
10 (42:22) Mark Schroeder M
5. 92:17 team spicer (23:05)
======================================
1 17:53 Frank Spicer III M
2 22:20 Frank Spicer M
3 25:37 Edward Horkan M
4 26:27 Mary Spicer F
6. 104:10 Team Hungover (26:03)
======================================
1 23:45 Michael Campbell M
2 24:55 Kendall Scott M
3 27:23 Stephen Pierce M
4 28:07 Casey Custer F
5 (31:24) Melissa Kirby F
6 (34:55) Ryan Proppe M
7. 127:04 Neuronators (31:46)
======================================
1 25:49 Franz Hamilton M
2 32:59 Stephanie Schoenberger F
3 34:08 Gretchen Knaack F
4 34:08 Sarah Choi F
8. 127:39 SBA OIG (31:55)
======================================
1 27:18 Travis Farris M
2 28:22 Sydney Manning F
3 31:49 Jack Manning M
4 40:10 Dana Manning F
9. 134:30 Valdez (33:38)
======================================
1 31:28 Marta Depaz F
2 34:19 Abraham Valdez M
3 34:19 Jose Depaz M
4 34:24 Jose Valdez M
10. 135:30 Runners for Forrest (33:53)
======================================
1 29:25 Kasey Crowe F
2 30:02 Andy Monaco M
3 35:28 Vanessa Hatcher F
4 40:35 Gavin Forrest M
11. 157:45 Deadman (39:27)
======================================
1 38:53 Ann Deadman F
2 38:54 Isabelle Deadman F
3 39:59 Madeleine Deadman F
4 39:59 Hal Deadman M
12. 169:32 Texas (42:23)
======================================
1 41:04 Reagan Belvin M
2 41:05 Elena Jamison F
3 41:12 Ninfa Guerrero F
4 46:11 Lauren Belvin F
5 (46:15) Ryan Belvin M
6 (46:16) Stephanie Belvin F
By James Moreland
Chantilly, VA
May 8, 2011
For the Washington Running Report
This Mother’s Day event is for everyone as noted when race starter Kevin asked for a show of hands for everyone who had a mother. It was about older runners as five times for the women and twice for the men, a masters runner has won it all. But it was particularly about the young ones. There was a 2K fun walk as often occurs in family oriented race events but the 5K race was packed with young runners vying for top placement in the three youth divisions.
When the race began quite of few height challenged munchkins bolted up the tough hill to start the race that circled all the way around Point Pleasant Drive. Many flamed out on the opening hill, partly because the expended extra energy talking and laughing among themselves.
“So, you wanna walk.” “I am getting tired.” “Whoa, I almost ran into that parked car.” These were some of the things heard until the race crested the hill and reenergized. Youth runners are so resilient.
After the race there was lots of food. Some of it partially covered to protect for the tiny, harmless shower that started just before the race began. The race is known for having lots of random prizes. In fact, they have a separate bucket for adult and for children, both were full. Nearly everyone stayed around to – take a chance.
Before the award’s ceremony began we were told of why the race was originally created. This race was created in honor of a special little boy, Jeffrey Virostek, who lost his brave battle with leukemia on September 25, 2003, at the age of 4 1/2. Angel Kisses is a fund-raising 5K/2K Race to benefit the Jeffrey Virostek Fund.
Jeffrey’s cousin Tim raced well today finishing fifth overall in a time that would have won the race in some of the past years.
Then the microphone was handed over to six-year-old Timmy Tyrrell. He clearly explained why he decided to help raise money. A friend of his, Ella Day, needed help. She had gone through chemotherapy last year. He called her to the stage and she looked great. Her dad told us Timmy was “an adult in a little boy’s body.”
Timmy held up the check for the Virosteks and then reverted partly to being a kid with, “I have here a check for … for a lot of money.” Mrs. Virostek gratefully accepted the check for $3,541.92 that had been raised in just the past month.
Timmy Tyrell is one of the Featured Athletes on the Inspired Athletes Web Site. With the assistance of Inspired Athletes, Mini has dedicated this season to racing for the Jeffrey Virostek Fund to contribute to the fight against childhood cancer.
Even with the light rain the field passed 2009 as the second largest field with 410 finishers in the 5K. Only twice has the time been faster than 17:00 minutes. Back in 2008 Abiyot Abebe toasted the field in 15:24 breaking Ryan Deak’s 16:07 record from the year before. This year it was clear that competition makes for fast times. Just past the turnaround at mile two, a trio of runners were jockeying for position with Jared Campbell looming in the background. Justin Fritzius, 26, of Purcellville had a slight edge and younger legs than 41-year-old Eric Sorenson. Unlike Derby runner Shackleford who faded to fourth after leading all the way, he would hold his lead and win in 16:37 for the third fastest time. The next three runners all broke 17 minutes. Sorenson destroyed the masters record with 16:42 with Byrce Wilk right on his heels in 16:45. Campbell was second in his division behind Wilk in 16:59.
For the women, Laura Friex (left)had won it all the first two years, 2004-5. Now on the cusp of being a grandmaster she would hold off Barbara Wigle, 44, by six seconds to take the masters title in 21:17. This was Wigle’s fourth year and she always finishes in the top six, winning the masters in 2007 before giving way to Linda Foley, another runner turning fifty this year. Foley won it all in both 2008 and 2009. Last year national class racer Alisa Harvey, 44, set the record in a runaway with 18:43 setting aside Jackie Gruendel’s 2006 record 19:10.
This year the two masters, Freix and Wigle had their own little battle while the top three runners dueled for the top spot. Jennifer Chapman had the honor of breaking the tape in 20:21. Julie Sapper, 38, a regular Ranked Runner, was next in 20:27. Meredith Samson took the third spot winning her age group in 20:40.
While many of the age group times were not competitive, even the 70 and older fields filled up, though both women traveled across the country for the event. Second for the men was one of the most prolific racers in the region, Bob Gurtler, 76, of the Plains, VA. Gurtler finished his 30th 5K of the year with 52 totals races already in the bag for 2011.
Awards Listing (No Duplicate Prizes)
FEMALE OVERALL
Place Num Name Ag City Gun T Net T Pace
===== ===== ====================== == ================== ===== ===== =====
1 477 Jennifer Chapman 26 Centreville VA 20:21 20:18 6:32
2 471 Julie Sapper 38 Rockville MD 20:27 20:25 6:35
MALE OVERALL
Place Num Name Ag City Gun T Net T Pace
===== ===== ====================== == ================== ===== ===== =====
1 484 Justin Fritzius 26 Purcellville VA 16:37 16:37 5:21
2 51 Eric Sorensen 41 Annandale VA 16:42 16:39 5:22
FEMALE AGE GROUP: 1 - 10 (NET TIME)
1 80 Nicole Re 10 Chantilly VA 25:09 25:06 8:06
2 232 Roshni Puli 10 Chantilly VA 30:02 29:56 9:38
MALE AGE GROUP: 1 - 10 (NET TIME)
1 249 Harrison Shay 10 Chantilly VA 23:41 23:38 7:37
2 209 Ted Ellis 10 Chantilly VA 24:21 24:20 7:50
FEMALE AGE GROUP: 11 - 14 (NET TIME)
1 243 Nora Raher 14 Centreville VA 22:24 22:11 7:09
2 253 Alexa McAnally 12 Centreville VA 23:17 23:12 7:29
MALE AGE GROUP: 11 - 14 (NET TIME)
1 420 Adam Huff 14 Chantilly VA 18:16 18:16 5:53
2 58 Connor Phillips 14 Oakton VA 19:50 19:46 6:22
FEMALE AGE GROUP: 15 - 18 (NET TIME)
1 163 Virginia Walsh 15 Chantilly VA 25:18 24:50 8:00
2 281 Kate O'Shea 15 Fairfield CT 26:50 26:41 8:36
MALE AGE GROUP: 15 - 18 (NET TIME)
1 122 Tim Virostek 15 Columbia MD 18:07 18:04 5:49
2 424 Kyle Hollcroft 17 Manassas VA 20:53 20:45 6:41
FEMALE AGE GROUP: 19 - 29 (NET TIME)
1 459 Karen Haddon 25 Aldie VA 21:28 21:27 6:55
2 246 Jessica Kelly 25 Arlington VA 23:09 23:07 7:27
MALE AGE GROUP: 19 - 29 (NET TIME)
1 247 Bryce Wilk 25 Arlington VA 16:45 16:43 5:23
2 463 Jared Campbell 25 Alexandria VA 16:59 16:57 5:28
FEMALE AGE GROUP: 30 - 39 (NET TIME)
1 458 Meredith Samson 30 South Riding VA 20:40 20:39 6:39
2 30 Susie Lynch 34 Annandale VA 22:48 22:29 7:15
MALE AGE GROUP: 30 - 39 (NET TIME)
1 321 Micheal Zurface 32 Fayetteville NC 19:09 19:05 6:09
2 485 Bill Pilkington 39 South Riding VA 21:20 21:17 6:51
FEMALE AGE GROUP: 40 - 49 (NET TIME)
1 356 Laura Freix 49 Centreville VA 21:17 21:15 6:51
2 455 Barbara Wigle 44 Centreville VA 21:23 21:21 6:53
MALE AGE GROUP: 40 - 49 (NET TIME)
1 461 Edward Siegfried 45 Fairfax VA 18:57 18:52 6:05
2 402 Eldon MacK 46 Centreville VA 19:51 19:51 6:24
FEMALE AGE GROUP: 50 - 59 (NET TIME)
1 497 Gigi Louden 59 Annandale VA 37:16 36:13 11:40
2 144 Paula Lovric 50 Fairfax VA 40:37 39:06 12:35
MALE AGE GROUP: 50 - 59 (NET TIME)
1 97 Myron Kremer 54 Winchester VA 21:51 21:50 7:02
2 14 Michael Ruth 51 Oak Hill VA 22:32 22:19 7:11
FEMALE AGE GROUP: 60 - 69 (NET TIME)
1 42 Kerry Rader 62 South Riding VA 40:00 39:29 12:43
MALE AGE GROUP: 60 - 69 (NET TIME)
1 271 Jack Harvey 60 Centreville VA 26:40 26:29 8:32
2 155 James Protiva 67 Locust Grove VA 35:16 35:06 11:18
FEMALE AGE GROUP: 70 - 99 (NET TIME)
1 70 Judith Phillips 72 Fresno CA 41:52 41:35 13:23
2 284 Nora O'Shea 75 Carol Stream IL 52:17 51:50 16:41
MALE AGE GROUP: 70 - 99 (NET TIME)
1 462 Chet Coates 71 Silver Spring MD 29:34 29:14 9:25
2 126 Robert Gurtler 76 The Plains VA 30:34 30:18 9:46
By Brenda Barrera with contribution from Dickson Mercer
Washington, DC
March 13, 2011
For the Washington Running Report
(Photos by Lea Gallardo and Kathy Freedman)
It is an Irish blessing familiar to many, “May the road rise up to meet you, May the wind be always at your back, May the sun shine warm upon your face . . .”
When Laurence Simms from the Embassy of Ireland welcomed runners to the starting line with this traditional blessing, it had new meaning for race organizers, Capital Running Company. They were blessed with the highest turnout in the 23-year history of the St. Patrick’s Day 8K as more than 5,500 finishers kicked off the spring racing season with this favorite downtown Washington, DC event.
After winning this race two years ago and finishing fourth last year, local star Demesse Tefera (photo) captured his second St. Patrick’s Day 8K title today in 24:22, holding off Oklahoma’s Mark Thompson who took second in 24:28.
The Washington, DC resident by way of Ethiopia said he split from the lead pack after passing the opening mile in 4:50. He felt like the pace was too slow, he said, gapped the lead pack and ran solo the rest of the way. And though his time was well off his 8K personal best of 23:07, Tefera described today’s effort as “good training” for March 26’s National Half Marathon where he hopes to break 1:05:00 in the half marathon.
Jordan McDougal of Culpeper, VA took third in 24:44, five seconds ahead of course record holder Gurmessa Megerssa.
In the women’s competition, the top two finishers from Washington, DC took off from the rest of field battling for top honors. Tezata Dengarsa, 30, (left) bested the defending champion, Maggie Infeld, 24, by half a minute, 28:03 to 28:32. Behind them it was an even closer battle for the next two spots between Muliye Gurmu, 27, from Bronx, NY and Katie O’Regan, 26, from Lebanon, PA.
“She (Gurmu) was on my shoulder for most of the race and then just surged ahead,” said O’Regan, a Cornell standout, now racing for the PA-based Keystone Track Club.
Douglas Woods, 41, of Gaithersburg, MD took top place in the 40-44 age group with his 29:33 finish; a nice 5:55 pace. On the cusp of sixty, Chuck Moeser (below) returned to the racing scene after a long hiatus finishing in 30:18. Afterward, he shared that he thoroughly enjoyed his time exploring skydiving and rock climbing, but now he is looking forward to some road racing.
Jack McMahon earned the title of the oldest competitor. At 80 years old, the Silver Spring, MD runner crossed the line in 45:29, besting his time from last year by 28 seconds. Just goes to show, you truly can get faster as you get older.
Leesburg’s Peggy Yetman, 42, easily won the women’s 40-44 age division with her 31:20 finish. Alisa Harvey, 45, from Manassas finished eighth overall in 30:12. Next up for the Washington Running Report columnist is a track meet in Richmond in a few weeks. Washington, DC’s Jacqueline O’Neil, 79, the oldest women’s competitor, was asked if she felt the luck of the Irish today. She admitted that she’s IBM (Irish By Marriage), but attributed her good health and longevity to supplementing her low running mileage with walking.
New to this year’s event was the Team Competition and 42 Coed Teams competed with creative names like, “The Furious Leprechauns” and “Sham-Rockers.” The TRS Racing Team of Jordan McDougal, Joseph Delclos, Alisa Harvey, and Ellins Thomas, were the overall champions in 28:57. No one could miss the 60+ members of the FBI National Academy Team. Per their captain, Mark Jackson, it was a great way to conclude a 10-week training program.
For many participants, not only was it the first race of the season but their first foray into road racing. Beth Roselius, from Morgantown, WV (in photo below-right) decided to run with and support her sister, Katherine Kelley, 28, from Reston, VA, a newbie. Dressed in matching blue tops and sporting St. Patrick’s Day 8K tattoos on their cheeks, both said they were thrilled to share the experience. “I wasn’t sure if I could make the distance,” said Kelley, “but she [Beth] kept telling me, ‘You can do it!’”
Be sure to check the May/June issue ofWashington Running Report for additional race coverage.
Awards Listing
MALE
1 6436 Demesse Tefara 27 M WASHINGTON DC 24:22
2 3907 Mark Thompson 32 M EDMOND OK 24:28
3 4480 Jordan McDougal 23 M CULPEPER VA 24:44
4 11 Gurmessa Megerssa 31 M WASHINGTON DC 24:49
5 12 Demse Mulata 24 M WASHINGTON DC 24:51
6 8 Robert Wade 28 M ARLINGTON VA 25:14
7 1100 Charlie Hurt 27 M RICHMOND VA 25:26
8 3 Adam Condit 27 M ASHBURN VA 25:39
9 6461 Allen Carr 27 M WASHINGTON DC 25:58
10 7 Dave Miller 27 M ARLINGTON VA 26:17
MALE AGE GROUP: NET TIME - NET PACE 01 - 19
1 5510 Michael Wegner 14 M Columbia MD 26:52 26:51 5:24
2 3852 Joseph Delclos 17 M Warrenton VA 29:44 29:41 5:59
3 3916 Ben Naughton 19 M Takoma Park MD 29:47 29:46 6:00
MALE AGE GROUP: NET TIME - NET PACE 20 - 24
1 6189 Scott Allen 23 M Washington DC 26:24 26:24 5:19
2 10 Dustin Whitlow 24 M Arlington VA 26:35 26:34 5:21
3 3837 Chris Daniels 24 M Washington DC 30:03 30:02 6:03
MALE AGE GROUP: NET TIME - NET PACE 25 - 29
1 4184 Jason Fitzgerald 27 M Silver Spring MD 26:26 26:26 5:19
2 6270 Dickson Mercer 29 M Washington DC 26:38 26:37 5:22
3 5355 Garrett Ash 27 M Manchester CT 27:01 27:01 5:27
MALE AGE GROUP: NET TIME - NET PACE 30 - 34
1 5246 Nick Gramsky 33 M Vienna VA 27:03 27:02 5:27
2 3917 Matt Straughn 34 M Glenn Dale MD 27:09 27:09 5:28
3 121 Eddie Valentine 31 M Arlington VA 27:45 27:45 5:35
MALE AGE GROUP: NET TIME - NET PACE 35 - 39
1 5223 David Wertz 35 M Arlington VA 26:47 26:46 5:23
2 395 Ramsey Wilson 38 M Falls Church VA 28:40 28:37 5:46
3 562 Michael Sheehy 38 M Washington DC 28:38 28:37 5:46
MALE AGE GROUP: NET TIME - NET PACE 40 - 44
1 3271 Douglas Woods 41 M Gaithersburg MD 29:23 29:23 5:55
2 596 Kevin Bell 42 M Reston VA 29:30 29:27 5:56
3 6061 Jack Lovett 41 M Newport News VA 29:31 29:30 5:57
MALE AGE GROUP: NET TIME - NET PACE 45 - 49
1 6532 Robert Denmark 45 M Arlington VA 29:23 29:19 5:54
2 1788 Paul Jacobson 47 M Gaithersburg MD 29:39 29:38 5:58
3 2574 Tom Beekhuysen 47 M Herndon VA 30:31 30:30 6:08
MALE AGE GROUP: NET TIME - NET PACE 50 - 54
1 5393 Henry Wigglesworth 53 M Washington DC 28:23 28:22 5:43
2 32 Jean-Christophe Arcaz 50 M Rockville MD 28:36 28:36 5:46
3 6498 Albino Castro 51 M Brookeville MD 31:07 31:06 6:16
MALE AGE GROUP: NET TIME - NET PACE 55 - 59
1 31 Chuck Moeser 59 M Potomac Falls VA 30:18 30:17 6:06
2 6294 Peter Darmody 55 M Gaithersburg MD 30:44 30:43 6:11
3 6236 Tom Ruckert 58 M Grantsville MD 31:48 31:43 6:23
MALE AGE GROUP: NET TIME - NET PACE 60 - 64
1 3944 Richard Adams Jr 60 M Herndon VA 33:45 33:43 6:47
2 4042 Michael Wesbecher 63 M Oakton VA 34:32 34:22 6:55
3 4987 Marc Wolfson 61 M Olney MD 36:18 36:14 7:18
MALE AGE GROUP: NET TIME - NET PACE 65 - 69
1 5432 Jim Noone 66 M Fairfax VA 34:09 34:05 6:52
2 2795 Mike Golash 67 M Washington DC 36:45 36:40 7:23
3 159 John Churchman 68 M Arlington VA 39:45 39:36 7:58
MALE AGE GROUP: NET TIME - NET PACE 70 - 74
1 6591 Malcolm O'Hagan 70 M Chevy Chase MD 41:40 39:20 7:55
2 16 Chan Robbins 73 M Arlington VA 41:14 41:12 8:18
3 1546 Bill Sollers 71 M Silver Spring MD 46:13 44:01 8:52
MALE AGE GROUP: NET TIME - NET PACE 75 - 79
1 4732 Skip Grant 75 M Chevy Chase MD 39:51 39:43 8:00
2 2237 Alan Rider 75 M Reston VA 44:00 43:58 8:51
3 5801 Henry Guyot 76 M Washington DC 44:36 44:26 8:57
MALE AGE GROUP: NET TIME - NET PACE 80 - 99
1 3244 Jack McMahon 80 M Silver Spring MD 45:29 45:20 9:08
MALE FIRST TIME RACER: NET TIME - NET PACE 1 - 99
1 4411 Greg Young 22 M Ballston Lake NY 33:50 33:35 6:46
By Alisa Harvey
January/February 2010
For the Washington Runing Report
It can be difficult to achieve and maintain competitive fitness during the cold weather season. The thought of being surrounded by four walls while training is not as appealing as heading outside for a run, but in order to properly prepare for indoor track competition you should include indoor workouts in your routine.
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.
It is possible to simulate outdoor speed training by utilizing the treadmill’s speed and incline features during a training session. A quality treadmill should be able to reach a maximum speed of 10 to 12 mph with an incline capability of one to 12 percent. Various workouts using fast-paced intervals can be performed on the treadmill that will help in preparing for 400m to 5,000m indoor track events.
First, acclimatizing the body to the warm dry environment of the indoor track arenas is critical for success in the distance races. Sprinters often perform better in warmer temperatures. Preferably, a competitive indoor runner should train regularly in an indoor environment. Occasional workouts and runs in chilly outdoor conditions are a welcomed addition to a runner’s routine, but ideally, interval sessions should be performed indoors.
* The sprinter (55M to 400M) will benefit from the warm temperatures, thus allowing for quick leg turnover.
* The distance runner (800M to 5000M) will benefit from the ability to withstand the comfortable temperatures, thus training longer with more quality.
Prior to the first indoor meet, I recommend spending about two weeks training intermittently in warm, dry, indoor air. A runner that is comfortable training at 45 to 50 degree temperatures may experience dehydration when attempting to race indoors in 60 to 72 degree dry air.
Whatever the situation, treadmill training can provide a varied and successful training regimen for achieving one’s goal. The convenience of treadmill training fits various lifestyles whether it’s the mother of young children who uses a treadmill at home, the business executive who relies on the hotel fitness center treadmill to get ready for his first indoor mile race, or even the part-time student who is employed at the campus gym and squeezes in time for a treadmill workout in preparation for an indoor 5000M.
TREADMILL TRAINING TIPS
Do not step on a moving treadmill belt.
Always stop the treadmill before disembarking.
Do not overestimate your tolerance for the belt speed.
Use lightweight training shoes during workouts.
Speed Workout
(Adjust speed according to your fitness level.)
– Warm up for 5 minutes at 5 mph with a 2% incline.
Stop treadmill. Stretch for 5 to 10 minutes.
Begin running on treadmill at 5 mph with a 2% incline.
Run for 1 minute.
Increase incline to 6%. Increase speed to 7 mph. Run for 30 seconds.
Decrease incline to 2%. Decrease speed to 3.5 mph. Walk for 1 minute.
Increase incline to 6%. Increase speed to 7.5 mph. Run for 30 seconds.
Decrease incline to 2%. Decrease speed to 3.5 mph. Walk for 1 minute.
Continue to increase speed by .5 mph increments until you reach 9 mph.
Begin to decrease speed by .5 mph increments until you reach 7 mph.
Cool down for 5 minutes at 5 mph with a 2% incline.
Finished.
Interval Workout
(Adjust speed and recovery according to your fitness level.)
– Warm up for 10 minutes at 5 mph with a 2% incline.
Stop treadmill. Stretch for 5 to 10 minutes.
Begin running on treadmill at 6 mph with a 2% incline. Run for 90 seconds.
Decrease speed to 5 mph. Jog for 90 seconds. (Maintain a 2% incline throughout workout)
Increase speed to 6.5 mph. Run for 90 seconds.
Decrease speed to 5 mph. Jog for 90 seconds.
Continue to increase speed by .5 mph increments until you reach 7.5 mph.
Begin to decrease speed by .5 mph increments until you reach 6 mph.
Cool down for 10 minutes at 5 mph.
Finished.
