DC Road Runners - Enter your slogan here

SLR June 16 - Glover Archbold Panda Route

Hello Saturday Runners!

This Sat, June 16th, we will be running the Glover Park PANDA route.  The base route is 13 miles, or you can cut some off to make it more like 10 miles.  Shorter than that and you’ll probably just need to make it an out-and-back.

Please give an extra big “thank you” to Dave Webber and family, who are taking care of pre, mid, and post-run SLR beverages!  We still have a handful of summer dates that need mid-run beverage volunteers, in fact those dates are:  June 30, July 14 & 21, and August 18 & 25.  Its not a lot of work and DCRRC reimburses your expenses, so grab a friend, a spouse, or just a good book and help keep your fellow club members hydrated!  Email slr@dcroadrunners.org to volunteer.

The heat is on! Please exercise caution when running in the summer heat.  Though it may start out in the 60s it can get well into the 80s by the end of the run, and its only going to get hotter.  Here are a few tips for dealing with the summer heat:

• Make sure to drink fluids before, during and after any running.  Also try to drink plenty of fluids the day before the run too.  They say 6-8 oz of sports drink or water per hour.  This may mean carrying fluids in a fuel belt or hand bottle!
• Try to dress in light-colored, loose fitting, moisture wicking clothing.  Less is not always more, so going shirtless may not always be a wise choice in extreme heat.  Try to wear a visor or sunglasses too.
• If you are feeling signs of heat illness or dehydration, stop, get in the shade, and get a drink immediately.  Don’t be tempted to “push through the pain”.  These signs include severe headache, upset stomach, confusion/ feeling disoriented, and clammy skin and cessation of sweating.  If you experience goose bumps or start seeing spots (yes it really happens) you are dehydrated.
• If all else fails don’t be afraid to re-schedule your run or dial down the mileage.

In addition to our mid-run beverages, there are water fountains in the Zoo, along Rock Creek Park trails, and indoor bathrooms with water under the Lincoln Memorial.  Even if you are almost done, better to play it safe and get a drink if you are overheating.

Route Directions:  follow prompts in cue sheet online, check map too.

To shorten: At mile 4.0, take a right on Massachusetts Ave.  Take Mass Ave all the way down to Sheridan Circle, bear right on the circle, take right on 23rd St NW to exit, take slight right onto Q st, and then immediately left back onto 23rd St.  Take this up to P St, right on P St NW.  Soon you will pass over the Rock Creek Park trail, then take a left to rejoin Rock Creek Park trail. Take back to Memorial bridge, end at Iwo Jima.  Makes it like a 10 mile run.

To lengthen: after the Panda portion you can take Mass Ave Northwest and rejoin the original route around mile 4.0.  Should add like 4.5 miles.  More loops mean more Pandas!!

-- Erik

SLR June 9 - Pentagon Army Navy Drive - 7AM Start

Hello Saturday Runners!

This Saturday, June 9th, we will be running the Pentagon – Army Navy Dr. Route.  As it is written the route is 12 miles or you can add loops around Roosevelt Island to tack on a few extra miles.  This is a deviation from the original schedule, but the Lawyers Have Heart 10k race and walk may clog up some of the previously planned route, thus the change.  Also, SLR routes have been posted for summer.

We continue with our 7am Start Time all summer to take advantage of the coolest hours of the day.  We again meet in the park at 1300 Arlington Blvd, but I’m pleased to say that things are in motion to get us moved back to Iwo Jima.

Please thank Robyn & Pete Bernardy for our post-run Beverages this week.  We are covered for post-run drinks this summer, but are now in need of mid-run SLR beverage volunteers.  We just ask for folks to volunteer one Saturday at a time.  Please check the SLR website for dates of need.  Its not a lot of work and DC Roadrunners reimburses you for costs.  Email slr@dcroadrunners.org if you can help out.

What Fall Marathons are people doing? I tried to plan the routes with a longer run every 3 weeks, and to have a last long run (or at least an option) 3 weeks out from major Marathons.  This table lists most of the biggies for Fall 2012:

Route Directions:  From Iwo Jima, go towards Memorial Bridge heading to Mt. Vernon Trail.  After traffic circle, go to the right of bridge and STAY STRAIGHT on trail on left side of Rt. 27 (DO NOT go to Mt. Vernon Trail).  Follow path/sidewalk along Rt. 27 past the Pentagon.  After Pentagon, BEAR LEFT through South Parking Lot and go through long pedestrian tunnel under 395.  Quickly turn RIGHT on Army Navy Dr. up hill.  Road becomes Adams Dr. then ends on Glebe Rd.  Cross Glebe Rd. and go LEFT on Four Mile Run Trail.  Trail ends at Mt. Vernon Trail, take Mt. Vernon North Past DCA.  Continue on Mt. Vernon Trail (adding optional loops around Roosevelt Island; 2 or 3 is suggested – see below), once in Rosslyn go left on Lynn street and finish at Iwo Jima.

Mileage Options:

• For 7.5 miles:  just  after you pass the Pentagon, start circling around through the South parking lots, making your way to the sidewalk by N Boundary Channel Drive.  With the Pentagon still in view (now behind you), take the footbridge over the river toward the Columbia Island Marina.  Stay on this path through a tunnel under GW Parkway to connect with Mt. Vernon Trail.  Continue North on Mt. Vernon trail back to Iwo Jima.
• Do route as written in cue sheet for 12 miles.
• Each Loop around Roosevelt Island is approx. 1.5 miles, so do 1 loop for 13.5 miles total, 2 loops for 14.75 miles total, or 3 loops for 16 miles total, and so on if you need even more.

Hope you enjoyed this lengthy SLR update! Have a great run!

-- Erik