The Ambassador’s 5K Challenge is to celebrate the Honorable, Raul H. Yzaguirre, Sr., former U.S. Ambassador and 40-year resident of Mt. Airy, MD in his battle against Parkinson’s.
The event is to benefit Parkinson’s Research, and the proceeds go to the Michael J. Fox Foundation. The Michael J. Fox Foundation for Parkinson’s Research (MJFF) accelerates high-impact science through smart risk-taking and problem-solving with a commitment to urgency and efficiency to help speed a cure for Parkinson’s.
The Inaugural Ambassador's 5K Challenge will be at Watkins Park on Sunday, July 30th. To celebrate the Honorable Raul H. Yzaguirre, Sr., former U.S. Ambassador and 40 year resident of Mt. Airy, MD, in...
Steeplechasers Marathon Training Program Informational MeetingJuly 3, 2017, 6:00pmIf The Shoe FitsThis will be a short informational meeting about the Frederick Steeplechasers upcoming summer/fall 2017 Marathon Training Program. We'll go over the basics on what to expect from the program and answer any questions. -Monday, July 3, 2017, 6:00pm, Charm City Run Frederick -PLEASE share this event or invite anyone you know that might be interested. -If you are a repeat participant that already knows the drill, we would love to have you out to give a participant perspective for our new members. Just like the rest of the Steeplechasers, these programs are 100% volunteer run, so showing up to support the new members and help answer questions will not only be fun but it will be a big help to your local running club. -We'll have a snack and some water and I'm sure a few people will wander next door afterwards for a beverage and a bite to eat. -PLEASE RSVP ASAP so we know how many people to expect. steeplechasers.org/training/training-groups/marathon-training-program/ Thank you and Happy Running, Billy Clem... See MoreSee Less
Congratulations to our newest RRCA Certified Coach Heidi Novak!
Heidi is co-leading our spring half-marathon training program with Billy Clem (also an RRCA Certified Coach). And she has volunteered to help out Nikki Martin with our summer Women's Distance Festival 5K training this year. Along with Ruth Taylor (spring marathon program lead) and Nicole Davis (trail running coach, also RRCA Certified), we have a well-trained and experienced team of running coaches.
The Frederick Steeplechasers are very proud to provide high-quality, FREE training services for all of our paid members.
For more information about our training programs, see steeplechasers.org/training/. Still have questions? Send email to email@example.com. We'd love to hear from you.
Our running club offers many training and group running options for all levels from beginners through advanced runners. We also have put together a variety of running routes in the Frederick area as ...
Dog loving volunteers needed for the Animal Welfare League's Paws for Claws 5K this Saturday in Baker Park. Finish line volunteers needed at 7:30 to be ready for 8:00 am start, and one extra special volunteer needed at 6:30 to help me mark the course. Good thing about starting early is that we should be all wrapped up by 9:30! Who's feeling frisky? 😛 ... See MoreSee Less
I'll be there with this galoot. And with Dana Defibaugh!
I can help
I'll be there just not sure what dog to bring.
Need to make clear that we need volunteers that can appreciate other people's dogs, but not bring their own. So far, it sounds like Sigrid is volunteering and everybody else is running with their dogs. Happy to hear about people participating one way or the other, but we need volunteers to have both hands free. Need 4-5 more. Who's feeling frisky to volunteer?
So far there's 3 of us. Could use 3 more. Who could spare a couple of hours on Saturday morning?
I will be happy to help. What time do you need me there?
Mark, I can help out.
let me know if you need anyone else Mark Lawrence
I can help if needed
Ok Sigrid, Becky, Natasha, Perry, Ken, and Matthew. You're it! Now I just need to know which one of you can meet me at 6:30. Also may need to train a new official timer this race!
Do you still need any help?
Sounds like Jennifer is available to take someone's place if anyone wants to back out. All I can say is that the fur will be flying 🙂
OK! This one was a bit of a challenge with about 250 human runners and about that many dogs! But our crew was up for the task! Perry Washington did a super job in his first experience as an official timer! Becky Boughn and Matthew Rydzik produced results, while Ken Kotchenreuther, Sigrid Zimmerman, and new member Natasha Keogh worked the chute. Great job everyone! Special thanks to Natasha for jumping in with both feet by also helping me mark and unmark the course! There were a lot of hot and tired dogs out there after this event and I was one of them!
Thanks to the FSRC Timing Crew! Glad to see Perry join the ranks of trained timers!
For Sale: 2011 Felt ZW6 carbon frame ladies road bike. Size 47 (I'm about 5'5" more torso than legs.) Excellent condition. Used it a summer season, then injured my back. Have been holding onto it hoping my back would fully recover, but after 5 years have given up on my back ever being able to handle the road bike position again. Base price of bike was $1600 but I upgraded a few things when I bought it. PM me if interested and we'll talk price. ... See MoreSee Less
If you are a "take-my-time-and-enjoy-the-scenery" runner, check out the new blog format of the Steeps Intervals newsletter for the article "Time On Your Feet Matters" for training tips. ... See MoreSee Less
Stacy Brady DiFranco this is what I was talking about in the car yesterday.
Formal notification about the new Newsletter blog is "in the mail", will be sent out to members tomorrow around noon. 🙂 Thanks to our Newsletter editor Roseann Abdu for pulling this together.
Thanks Nicole. I'm a "take-my-time-and-enjoy-the-scenery" runner. Even though I cross train three days a week, I'm sore after a trail run. So doing more hill repeats will be easier on my body than running more miles? Less time on my feet.
Thanks Nicole , article w data + logic are much appreciated.
What a great article. Thanks! I always find the slower i buils mileage and consistently cross training I feel overall better. Now I know it's not all in my head!
Great article! I was pondering taking the leap from half marathon to full marathon. When looking at the training plans, I feel like I am ready to challenge myself more than a half, but the training bump for a full marathon seems too drastic. Plus there's that additional time commitment. This has given me something to think about for sure. Thanks!
Great article Nicole Davis - makes so much sense!
Great piece Nicole. Very informative!
Thanks Nicole, I love being in the woods not having to worry about missing the scenery and having fun with great runners.
Perhaps you can shed light on something I struggle with about the magic 180spm unicorn. My "easy" cadence is around 168. When I increase my pace, I move that up to around 180 for 5ks and around 175 for half/10m.
What I have a hard time understanding is that if I want to run the same pace while increasing my cadence the only way to do so mathematically is to reduce my stride length in proportion. I find this highly unnatural and uncomfortable. It doesn't make me feel "lighter on my feet" than when i'm running "normally" at around 168.
Based on what you're saying here, I would conclude that it's actually counterproductive for me to take a casual 9 minute run a 168 cadence at a comfortable stride and jam it into a 180 cadence with a short stride, because the net result would simply be that I take more steps and add 12 impacts per minute every time I run.
If I increase my cadence while keeping my stride length the same, well hey that's great, but then I'm running 7:40's instead of 9:00's. Wouldn't I still be hitting the same # of impacts though? If my stride length is constant then increasing or decreasing cadence only affects how long it takes me to apply those forces, not how many of them I apply.
Awesome article Nicole, good way to think about things! I really think this breaks down things in a way that's easy for people to understand. I do think it's important to remind people what you and Mark always remind me of; to really know "where you are in you're running life." Those important quicker tempo runs are for people who have already achieved a strong aerobic base.
You guys are always warning me to watch out for people who want to do speed work before their bodies are ready for it.
Wow! Very detailed explanations, and I agree with everything Nicole said (at least I think I got it all). The thing most runners I've taught have struggled with is learning how to get comfortable and efficient when they slow down. Most people will run themselves to exhaustion in their normal training pace until they have no choice but to walk (which often looks more liike a trudge). When I tell them to try to run slow and relaxed, they slow their cadence which causes them to work harder to accomplish less because they are supporting their body's weight longer on each landing. Plus, when you slow your cadence down to 160 and below , your body will start to rock side to side to accommodate that slower transfer of weight taking more energy away from your forward momentum. All I can say is that I kept finishing the Catoctin 50K 5 years after blowing out my knee by learning how to run slower than 10 minutes per mile, but doing it efficiently. Short and quick is more efficient than long and slow and the strength to do it comes primarily from your core. It takes practice. I was forced to do it because it was the only way I could continue to run. BTW, nothing wrong with slowing down to 170. The difference in your stride is hardly perceptible from 180, but when you see somebody run at 160, you can clearly see the difference. Obviously it is a gradual degradation of efficiency, so it's better to practice staying a little higher, but it takes practice to feel comfortable doing it. I do it using my arms to set the cadence, then my hips start to rotate, and my legs just come along for the ride. Feels like I'm pedaling.
Great article. Thanks so much. Now I understand why it is important to cross train.
So is there a training plan designed for slower runners that is based on time on feet and not miles? One that incorporates the proper rest? Among all of the other things I did wrong last year (no cross/strength training) I feel like maybe if I had adjusted my training and not followed the marathon plan exactly I could have prevented my Achilles tendinitis issue. I'm no longer training for a marathon but it's still something to keep in mind for half marathon training.
In an effort to better serve club members, we changed the format of Intervals to enhance readability and accessibility. Instead of having to download a pdf, you can simply scroll through the edition a...
Thinking about organizing a Steeplechasers Golf outing in the fall to raise money for the scholarship fund. I would hold it at Musket Ridge, scramble format, probably have to charge about a hundred dollars per player to make it worthwhile. Whose interested ? 🏌️ ... See MoreSee Less
if you teach me to play golf between now and then, i'm in. Actually, i'm probably in regardless.
David is interested in talking to you about this, but he is not on social media. I will email you his contact info
I'd play. Hope my golf club's still work!
I bet Mark Norton would play
I could be interested.
I know WHS track does not do this. I wonder if it would be worthwhile to invite the track coaches (if you can) for this cause?
Depending in the date, I can help volunteer with the event
I played golf with my wife once. I kept trying to tell her how to swing with the club and she got mad and threw my entire set of golf clubs in the woods and left me there. I ended up with a 110 that day
I'm interested if the timing's right with work.
Haven't played in a year and a half so it would be awfully interesting but I guarantee you I will have fun 🙂
If anyone is looking for a fun family walk/run event supporting a great cause...please join our family this Sunday, June 25th, in Washington, DC for our Step Forward to Cure TSC National walk‼️ All proceeds go to funding a cure for our daughter's rare genetic disorder Tuberous Sclerosis Complex. Please use this link to join our Brynleigh's Believers team to walk/participate or to make a tax deductible donation: tsa.convio.net/site/TR/Step_17/StepForward?pg=team&fr_id=1440&team_id=5663... See MoreSee Less
(Subject to change. Please contact group leader with any questions.) Whatever your pace join, one of the local friendly Frederick Running Groups can help you achieve your goal. FSRC Training Programs ...
We had to reset the Facebook groups as well so re-signup for the group after you register.
Done! Thanks Billy!
I'm a new member, just registered for the marathon training group!
Done as well ✅
Done! Can't wait! ☺️
Registered for the half group! I do have sort of a greedy question....can I join both the 1/2 training group and the trail training group? I would love to try to do some trails on my non-group days if the scheduling works out.
**Wednesday Summer Decathlon**It is week #4 of our Summer Decathlon series! (06/21) It will be a 600m run, followed by a kids run and an optional relay race. Two many Twos! 3 runners- each runs 8X200 Please note the 6/21 decathlon will be at LINGANORE HS track, Wednesday at 6:30 PM (sign in starts at 6:15). FREE for members, $5 for non-members. All ages and paces welcome and encouraged! More info at: ... See MoreSee Less
The Steeplechasers has an annual Grand Prix series made up of the FSRC races as well as other races in the local area, and hosts the Summer Decathlon track series. Results of these series are posted o...
The Frederick Steeplechasers Running Club is trying a new service called FLASHFRAME to collect photos of the race. It's a little rough around the edges, but the cool thing about this service is that it automatically tags the photos with the bib numbers. It seems to be working most of the time. Head on over to flashframe.io/ and start typing in Frederick Summer Solstice Twilight 8k, and then you can search for your photos.
Even though the search box says to input bib number, you should be able to search with your name as well. If you think there may be photos missing, there's also a way to look at all the photos.
And finally, you can download any photos you want for free (FSRC doesn't plan to charge for these, ever). You have to put them in a shopping cart, but there will be no charge when you check out. Don't worry -- when you download them they won't have that watermark all over them, and they will be full resolution as the photographer uploaded them.
If you have any problems with any of this, please contact Lou King using firstname.lastname@example.org, and he'll try to help you out. ... See MoreSee Less
Thanks for adding me! There's a new nonprofit that provides support to young athletes in need that could use a little support itself. Please check out and share this link. A little effort can change lives! ... See MoreSee Less
JustBettr will provide financial support to underprivileged athletes through cross country and track programs. And we've developed a system that benefits not just the athletes and their families, bu...
ATTENTION all runners and walkers--register now for the Frederick Market Street Mile and be entered into a drawing for a $40 gift certificate to the Trail House. Drawing will take place on Saturday, July 1st. ... See MoreSee Less
Scheduled to do a Chi Running talk/demo for the Women's Distance Festival training group tonight at 6:00 at the band shell in Baker Park. From what I can see on the weather forecast, rain should be done by then. Hope to see folks out there! May want to bring a towel to wipe off wet seats! ... See MoreSee Less
Education Nite : Self DefenseJune 29, 2017, 6:00pmFrederick County Public LibrariesCome join a fun filled evening learning self defense strategies and martial arts moves with Flo Combs (Steeplechaser Craig Comb's awesome mom) . As a former runner, self defense instructor trainer and martial artist she has a great deal of experience teaching others to empower themselves. Come prepared to be physcially active. Wear clothes that allow freedom of movement (ie. running clothes) and sneakers .
You may want to take a few notes during the workshop too, so bring pen and paper!... See MoreSee Less
Happy Father's Day to you Steeps Dads. I learned everything I know about running from my Dad, minus his affinity for super shorty shorts and counting miles by 3s. He still runs 3 miles per day (aka 1 mile) in his Bill Rodgers hi-cut shorts, and is my biggest cheerleader. Keep running, boys. Your kids are learning from you too. ... See MoreSee Less
Have a last minute request for a helper to mark the course for tomorrow's Summer Solstice Twilight 8K. Would need to meet me at 5:30 and be available to hang out at the event so we can trail the field and pick it all up later. About a 4 hour commitment. Any takers? ... See MoreSee Less
Today!!!!!!Today is the day! #raceday The Summer Solstice Twilight 8K is here! Come run, support or hang out to help #blessingsinabackpack.
Post race party is something you don't want to miss with music, summer treats and food/beverage specials from local businesses. Make sure to say hi and thank you to the sponsors for this event, they will be around at the start/finish line too! Did you forget to sign up??? No worries. In person registration is still available TODAY from 10-12pm at New Balance Frederick and at the race site from 530-7pm. See you there!
Online registration closes tomorrow (Wednesday) at midnight for Saturday evening's race. It's time for you procrastinators to sign up! After-party at Zi Pani with race-night specials on beer, wine, rail drinks and food!
Net proceeds donated to Blessings in a Backpack, Frederick, MD. ... See MoreSee Less
OK STEEPS, HERE'S THE INFO ABOUT THE MARINE CORPS MARATHON SPOTS and FALL TRAINING PROGRAMS. If you are a First Time Marathoner and would like to run The Marine Corps Marathon, please contact me ASAP. The race director has given us some guaranteed spots into the Marathon. You would still need to register and pay for the race but the race is sold out so if you didn't get in through the lottery, it's your lucky day. To get a secured spot you must be a first time marathoner, a current 2017 Frederick Steeplechasers Member, and sign up for the Steeps Marathon Training Program (once registration opens up). email me at: email@example.com TAG FRIENDS OR SHARE THIS IF YOU KNOW ANY FIRST TIME MARATHONERS training this summer/fall. Our summer/fall Half Marathon and Marathon Training programs will be opening up soon so look out for more info. Registration should open next week. Both programs will be starting in mid-July. -The Half Marathon goal race will be Freedom's Half Marathon on Saturday, September 30, 2017. -The Marathon goal race(s) will be Baltimore Marathon on 10/21/2017 and Marine Corps Marathon on 10/22/2017. We will be emailing discount codes this month for the Baltimore races and Freedom's races. These emails go out to all current Steeplechasers members and the codes are only good for current members. If your membership has lapsed and you haven't signed up for 2017, here's the link. Remember it's still only $20/year for an individual, $35/couple, or $40/family. We now have 4 free races each year, discount codes to multiple other races, and free training programs. The club is still entirely volunteer run and entirely non-profit. steeplechasers.org/membership/join/ Happy Running Steeps! ... See MoreSee Less
Not sure where you're located, but I'll probably do around 13-14 on the west side of the county (Myersville area) starting early (7AMish). You'd be more than welcome to join! 🙂 Pace anywhere between 7:30-8:45/mile.
A big shout out to Pivot Physical Therapy for providing support for our runners! #thankyou #pivot #pivotphysicaltherapy #racedaysupport #summersolsticetwilight8k #twilight8k #thissaturday #dontmissit #areyouready #weare ... See MoreSee Less
Are you running Saturday? If you want this t-shirt and haven't signed up, go to www.fredericktwilight8k.com so you can get one!Shirts are in and look #awesome. Want one? Go to www.fredericktwilight8k.com to sign up to run and get this super cool #tshirt. #youknowyouwantone #yougetashirt #run #race #summersolstice #summersolstice2017 #summersolsticetwilight8k #twilight8k #8k #8krun #8krace #runfrederick #frederickrun #frederick #frederickmd #frederickmaryland #frederickrunning #runforfun #runforacause #blessingsinabackpack #thissaturday #dontmissit ... See MoreSee Less
Any discounts which are available to FSRC members are sent via the biweekly news email blast, and we ask that these are not shared on the Facebook group. This is one of the incentives for becoming a paid member. 🙂
As luck would have it, I will not be able to run the Army 10 Miler in October. Let my bad luck become your good luck. The transfer window opens next week and I would be happy to legally transfer my race registration to you via the Army 10 Miler website. I will pay the $20 transfer fee, you just pay for the bib ($80). ... See MoreSee Less
Is it Wednesday already... Yep, it's STEPS night same place,time and pace-for the newbies all saint street parking deck, 6pm, your pace Good luck to those who drive out to Brunswick for theTriathlon! ... See MoreSee Less
Hi folks. I have two pairs of sneakers (VERY lightly used...a dozen times or less) that I'm hoping to sell. (9.5 Saucony TRIUMPH ISO 3 and 9.5 Altra Superior 3.0 trail shoe). They're just not the shoes for me, and I've waited too long to return/exchange. Please PM me if interested. Thanks! ... See MoreSee Less
1 week until the Summer Solstice Twilight 8K! Will we see you next Saturday? If you want to sign up to run or volunteer, go to www.fredericktwilight8k.com. We can wait for a little night run, friends and summer treats post race! ... See MoreSee Less
When you run everyday for nearly 4 years straight you will encounter snakes!
they are enjoying the weather also
Sightings are up for me personally as I'd never seen one in years running up here but I've seen 3 in a week Stephen. Pretty sure the one under the rock is "Seymour" that Mike OGrady told us about. Saw him twice in 7 days.
Billy confirmed in another post that it will start beginning of July but if you are using a different training program then your plan start date could change. The plan I'm following starts this week but it's longer than the steeplechaser program
*Wednesday Summer Decathlon (6/14)* This week's main event is 2 miles, followed by the kids run. This week's relay is the Reverse Relay – 3 person teams – each runs 3 X 800 clockwise on the track. The decathlon will be held at LINGANORE HIGH SCHOOL at 6:30 pm (sign in at 6:15). This is for all ages and paces! ... See MoreSee Less
The Steeplechasers has an annual Grand Prix series made up of the FSRC races as well as other races in the local area, and hosts the Summer Decathlon track series. Results of these series are posted o...