For many of us, summer will be spent at the movies, swimming pool and ballpark. But if you're short on cash and eager for something to do, consider cheering on the runners at your local races. My family did last week, and we had a blast!
I know the drivers along New Design RD near Executive Dr must have had a laugh at my reaction while I was out running, not paying attention to much, and then this thing appeared. These things are supposed to be out in the woods somewhere 😳. ... See MoreSee Less
The 2nd race in our 5k series is the Parkway Panda, located at Baker Park (Tally Rec Center) on Monday, May 29th. Online registration ends at 10pm on the 27th, and race day registration will be available from 7:45-8:45 on the 29th. ... See MoreSee Less
My fellow Steeplechasers: Over the next several days I will be posting a short blurb about each of the 2017 FSRC Scholarship winners. We will be awarding five scholarships, two in the amount of twenty five hundred dollars and three of five hundred dollars. Our decision making was very difficult as we had many deserving candidates.
This Thursday afternoon I have the honor of presenting the first 2017 FSRC Scholarship award to Catie Lee.
Catie attends Frederick High where she is the Senior Class President. Her running career started early with the FAA running Club under the direction of our very own Mark Lawrence. She has a long history of running. Tearing an ACL in February 2016 Catie rehabbed in five months to run cross country events sporting a knee brace.
With a strong history of Volunteerism to match her running resume, Catie meet and exceeded all that we are looking for in a scholarship winner.
From the Scholarship Essay: “Running is not about being the fastest. It’s not about being the strongest. It’s not about winning, running is about heart and character” …… “Running is not just a sport; it is a way of life”
Congratulations Catie! A huge thank you to Mike OGrady for bringing the spirit of Larry Keyand Rick O'Donnell to life through the FSRC Scholarship. The deserving athletes all exemplified Rick and Larry's beliefs is hard work, commitment, and strong character.
I love this! Congratulations to these deserving recipients and thank you to the FSCRC!
David and I are truly honored that Catie is receiving this scholarship. Thank you FSCRC.
Congratulations to Catie! And thank you to the FSRC Memorial Scholarship committee members for all their hard work in selecting among a great field of candidates this year. And finally - much appreciation for the individual donors and the Rick O'Donnell 5.22 Mile Trail Run and Ultra-Challenge participants and sponsors who have made the FSRC Memorial Scholarship fund a reality.
Thanks Mike. I love these stories!
She was one of my favorites! Her essay was top notch and straight to my ❤️. Wishing Catie all the best!
If you are interested in a promo code for the 2018 Frederick running festival, I contacted Corrigan sports as their advertised code "GOTTARUN" didn't work for me last night. They fixed it today and I did use it for my registration this afternoon. The promo of $10 off registration is valid until May 31. Enjoy. ... See MoreSee Less
Wednesday Evening Trail Run - 5/24 6:00 PM, Worthington Farm - Monocacy National Battlefield. Great place for first time trail runners. This will be a beginner friendly run. No one left behind. All paces. Mileage options from 1.6 to 5+. Hill workout options, or totally flat, your choice. We'll figure it out when we get there based on who shows up and what everyone needs.
Directions: Route 355 to Araby Church Road. Turn at church onto Baker Valley Road. Immediately after going under 270, turn right on gravel road into the park.
Parking: Two options. If you are new, want to run short, or running late, continue down the gravel road to the parking lot by the house. Be there by 6:10. If you are a veteren and want to run longer, park in the first lot by Baker Valley Road and we'll run the 0.75 miles down to the house to meet everyone else - leaving at 6:00. ... See MoreSee Less
The $10 discount code GOTTARUN for the 2018 Frederick Running Festival is back up and working. Everyone has through Wednesday, 5/31/17 to sign up with this code to get the $10 discount! 🙂 ... See MoreSee Less
I was talking to some members about regular kids runs and was told there were several groups in the area that conduct them. I have an 11 yo that loves to run but needs help with his pacing. Who has the POCs for these groups? ... See MoreSee Less
There is a group in Middletown one in frederick and one in Carroll manor. Sorry I am not sure of the website but my kids do lightning cross country and track which usually has practice in new Market
Self propel is located in Frederick Mark Lawrence can give you more info. Carroll manor has a cross country team Cheryl Cicio Connors can help with that
If you're in or near Frederick, my Self-Propel group meets in the Spring and Fall seasons. We're wrapping up the Spring season at this point and will start Fall in late August. There will be announcements about it leading up to the season on this page and the Self-Propel page. We normally meet nights during the week (5:30-6:30) in Baker Park with optional events on the weekends. It's for kids 7-14.
We joined the Steeps just before the Frederick half two years ago and I've got to say it's one of the best things we ever did. Love this club and all the people in it... even if Lou King did kick my ass as I tried to pass him on the track at the end of the race today ... See MoreSee Less
So I just joined The Frederick Steeplechasers last night. I'm psyched. I am also obsessed with tshirts. Is there a Steeplechasers shirt available for purchase? Also, about to register for the Baltimore Half and Bay Bridge run...anyone know of any discount codes? ... See MoreSee Less
Welcome Kimberly. We are in the process of integrating an online store into our website with several options for purchase. Hopefully will be online soon. We also usually do a shirt purchase during our half/full marathon training groups but that is TBD.
Not sure if it still works but I found this code for the bay bridge race - AMBFISH17
Welcome to the club Kimberly! Best $20 investment you'll ever make!
I wore guidance shoes (mainly Saucony Guide) for a couple of years. I started developing Achilles problems that led me to PT which helped but didn't eliminate the issue. When I switched to Hoka One One Cliftons (4mm drop and neutral instead 8mm and stability) those problems went away.
Have you done Chi running with Mark Lawrence yet? Good place to start.
Thanks Evan Machusak and Kara Schmid havent tried chi running with Mark yet but do have the app and purchased the book. The track coach taped me running and i was shocked at my gait. No wonder i have had knee and hip problems. Trying to get my gait on the right track before i begin my marathon training for Chicago.
Evan Machusak did you cjange your gait with the shoe? my calves are super sore but the coach said itll be about 2 weeks and I should have it down pat.
Another cause of over-pronating are shoes that squeeze your big toe into the other toes where it can't splay and function independently. That big toe plays a critical role in balance. If it can splay, it provides support that keeps your foot from collapsing to the inside. The shoes Evan mentions are a type of shoe that could be helpful for that reason. Altra is another brand to consider. But yes, learning good running form is the key! Learn how to move efficiently! It mostly comes from posture and core strength.
I run most of my runs in Merrill trail Gloves. 0 drop, 0 support but I heel strike. I believe a faster cadence can fix most issues but that's subjective.
I had to adjust after knee surgery I went from Heel toe to mid foot it takes a little getting use to.
There are different stride techniques that will slightly alter your foot landing based on how aggressively you are running and the terrain you're running on. One constant is that your foot should never extend in front of your knee. While Nicola is knock kneed, i'm bow legged. The problem is similar in that if we contact the ground with our leg extended the knee will start to give (in her case to the inside and in my case to the outside) with the force of the impact. Having the knee flexed on impact is imperative. I just wish I would've thought about this earlier in life, but I try to share it now with as many people as I can. It not only reduces impact forces, but it makes your stride more efficient. Better times & less achy knees. The right shoes can help, but they can't overcome bad mechanics.
Does anyone have a good 13 or 14 mile loop starting near or around glory doughnuts? I need to end there for a birthday weekend treat for my twin and I! I know I could do the frederick half route but I don't have the route written down. ... See MoreSee Less
Are you on mapmyrun? I have a 16 mile route that can easily be shortened to 14. Glory Donuts is a block from me so start and end points are pretty accurate. If you don't use MMR, I'll PM you the turn-by-turn directions!
So, I'm trying to register for the 2018 Frederick Half Marathon. Question for those of you that have already registered: did you guys notice that the processing fee seemed really high this year? As in, $7+ is what I'm seeing right now. Also, if you registered with the code that was provided in the May 15 email (which I never received...hmm...), can you please tell me how much you paid for registration? ... See MoreSee Less
I'm pretty sure that the code I used is now expired. And yes, a 10%+ processing fee seems very high. We did a comparison of the leading race registration providers a couple of years ago and none of them were this high.
I never hot that email either
For anyone who is interested, it looks like the code from the May 15 email gives the same discount as the one at the bottom of the race photos. That discount is good through 5/31.
Thank you Jenny!
I'm not a huge fan of corrigan
CSE runs a special at the end of the race season on registration for the following year at their tent sale. I typically wait and register then
Hard to say. Garmin has put lots of specific focus on Sport GPS & fitness tracking for quite a while. The Apple & Samsung products are definitely superior in their looks, fit/finish and have much better screens but the GPS and fitness use seem to be better in the Garmin devices from everything I've read.
I guess it depends on what you're going to be predominately using it for.
Anybody have the Samsung? I know there are plenty of Garmin users.
Perfectly said Billy Clem. Others might make it "look" better, but Garmin still owns the functional dominance in the accuracy department.
Guys, does Garmin work well with Android? How's battery life vs. Recharge?
As mentioned, FSRC is working to find places where you can use the rest room on your run, fill up your water bottle, get in out of weather, etc. The web page identifying these Runner Friendly Businesses is now available at steeplechasers.org/membership/runner-friendly-businesses/ or click on Membership > Runner Friendly Businesses. This will be updated from time to time so keep checking back.
RRCA Runner Friendly Businesses are engaged with the running community, and they may offer some or all of the following services: be willing to serve as a pre or post run meeting spot; share their par...
Not sure how we can be added but we have tons of parking on both sides of the building, water fountains in the hall way and men's and women's bathrooms. We are also in an area that is not heavily traveled for a mix of road running and sidewalks.
We just wrapped up our winter/spring Half Marathon & Marathon Training Programs. 🏃🏽♀️🍻 Please take the time to give Ruth Taylor, Heidi Novak, & Jenny Hallberg, Lou King, & Pamela Monaghan-Geernaert a big thank you next time you see them. They coached, organized registration and training program webpages, and scheduled education nights. These programs along with so many other great activities The Steeps offer are made possible by volunteers who devote their time and energy to our club. We are 100% volunteer run. Everyone who puts their hearts and minds into organizing races, scheduling Happy Hours, organizing post-race celebration tents, answering emails, working with other community organizations, donating to charities, putting out newsletters, running a website, communicating with members, or recognizing all the volunteers, is doing it because they love ❤️ The Steeps! We will be opening up registration for our summer/fall sessions soon so look 👀 out for more info in the coming weeks. Both training sessions will be starting up in July. Happy Running Steeps ... See MoreSee Less
It sucks when you have a cold and all you care about is how it will affect your runs that you have planned this week 😂 although it's the same when you see the weather forecast and all you think about is how it will affect it too lol 🏃🏻♀️ life of a runner. ... See MoreSee Less
I was there! It was a good race... wish I had seen the picture lol! I need a steeps shirt to wear 🤔
We had a great showing -- lots of age group winners (I was, by far, not one of them) from the Steeps, and Jenny took third overall female!
The girls in the front row are still working out -- half squats
I want to give a shout out to Javier Montenegro. His workout on Tues made the long hills not feel so awful. And to Ruth Taylor for pushing me every step of the way. Only 4-5 runs in with Javier and Sage Stefiuk Norton and I'm seeing improvements.
The beat goes on for Steeps Race Support! This Saturday's event is the Hayden's Heroes 5K in Monocacy Park! Race is at 9:00, volunteers needed at 8:30, and one special volunteer to help me mark the course at 7:30. Who's game? ... See MoreSee Less
Thank you Dwyane, Qassim, and Azhar! Need some more! This event normally draws a couple hundred participants. Need 3-5 more volunteers.
I'll be there
I'll be coming with my grandparents!
Ok, so now I've got Dwyane, Qassim, Azhar, Ameenah, and Becky. Need at least one more and also a volunteer from the volunteers to come at 7:30 to help me mark the course.
Jill Cameron & Eric Cameron (Our President & VP) have now volunteered for this event, so I think we have it covered! Thanks everybody! Look forward to seeing everyone 8:30 in Monocacy Village Park (except Eric who has volunteered to help me mark the course at 7:30)!
I would definitely help but my son has a baseball fundraiser and then a game so we'll be running around all day. Then again what's 730. If I am out by 830 I can help mark the course with you mark 😊
Where is the best place to park tomorrow?
Another great job by our finish line volunteers this morning! Thanks to finish line regulars Dwyane Late and Becky Boughn, and our President Jill Cameron , Azhar Ibrahim and Qassim Abdullah along with grandaughter Ameenah Noor. Special thanks to VP Eric Cameron for coming early and working late to help me mark and unmark the course! Haydon's Heroes is a very nice, feel good event that everyone should keep on their calendars for future years!
Thanks everyone! The Steeplechasers were everywhere this morning; racing, volunteering, training...
I want to give a shout out and a big thank you to Josh Funk at Rehab 2 Perform. I met with him yesterday to discuss some of my ongoing problems. Josh was very generous with his time. He did a thorough evaluation, explained everything along the way and sent me home with a solid program that I believe will help me quite a bit over the coming weeks. It was very much appreciated! ... See MoreSee Less
FSRC is working with local businesses to find places where you can use the rest room on your run, fill up your water bottle, get in out of weather, etc. Stay tuned as we will be announcing a web page which identifies these Runner Friendly Businesses in the next few weeks. If you see one of these around town, consider stopping in to say hi, and maybe take a picture and post where you were.The Kitchenette has just been designated as a "Runner-friendly Business" by the Frederick Steeplechasers Running Club! Need to fill up your water bottle? Come on in - our water is nice and cold! We are also a water stop for the Governor Thomas Johnson High School cross-country and track teams, and we even have water outside for dogs. Hydration is very important! 🙂 ... See MoreSee Less
The next Market Street Mile committee meeting will be June 16th at 6 p.m. at 7916 River Run Ct., Frederick, MD 21701. If you are interested in helping at this event, please join us. Please RSVP. ... See MoreSee Less
As a reminder, per our Advertising Policy, please do not advertise your business or your friend's business directly on this page. If you think the business is a "friend of FSRC", please contact FriendsofFSRC@steeplechasers.org.
FSRC is working with Frederick City and County to attain RRCA's Runner Friendly Community designation. We are looking for help from the running community for answers to some of the questions on the ap...
Today, We conquered Harper's Ferry Half, the mother of all races. A week after doing Frederick half. It was a beautiful yet challenging course. If you love natural trails and serenity, this is the one you need to add to your list. It is absolutely beautiful. Be aware it is very hilly so don't count on PR here unless you are a mountain goat. Anyone can do it if you walk up the up hills and run the down hills. The elevation gain is around 1300 ft. The nice thing about it beside it's beauty is it's proximity from Frederick. The only bad thing about it is it comes a week after Frederick Half which leaves a short recovery period for some of us. I discussed this point with the organizer, Dr. Mark, who said he will try to push it another week after Frederick Half to make it two weeks after Frederick's. He is planning to coordinate that with Frederick race organizers. Please give a big shoutout to our Granddaughter Ameenah Noor who ran it with us. It was her first half at age 13. She did great. ... See MoreSee Less
Christine Stafford asked on another forum about bluetooth headphones. I thought this might be of general interest, so I'm posting my original reply here, as well as my follow-up.
Original reply: I have www.amazon.com/TaoTronics-Bluetooth-Headphones-Wireless-Earphones/dp/B01GNYFT8E/ref=sr_1_1 . I am not happy with these and also decided I don't want to use bluetooth headphones for several reasons: not happy with these because when I use a hat it presses on the ear/speaker in such a way that makes the music cut out. Not happy with bluetooth headphones because they are heavy and because of the microphone part they pull to one side which is annoying. Also the heaviness [of the cable between the sides] makes them rumble or make thumping sounds as I run, when the volume is low enough to hear my surroundings. Finally the close fit in my ears requires me to turn them way down and still I can't have a conversation with Harriet when I have these in. Rather I like the wired, cheap sandisk earbuds which came with my mp3 player: www.amazon.com/Genuine-Sandisk-Sansa-Ear-Headphones/dp/B00KI0QNLM/ref=sr_1_2?s=electronics . These stay in the ear, are light, and fit loose enough to easily hear my surroundings and have a conversation.
Connection: I had a little trouble pairing these with my SanDisk MP3 player. I'm not sure what the issue was, but powering the player off and on seemed to fix the issue.
Comfort: These were very comfortable during today's run. They are light weight and the sides are connected by a solid piece of titanium which does not bounce and therefore does not make rumbling / thumping sounds. I did not run with a hat today, but tried on a hat after the run, and it seemed like it would not impair the operation.
Sound: The sound is "fair", however, I don't expect great sound when I run. I would characterize it as having less bass response than I'd like. I think there is a way to adjust this, but I did not try to do that. One thing: there may have been slight very short music cut-outs or skips. Not sure what is causing that, but it was fairly infrequent and did not bother me.
Situational awareness: I had absolutely no trouble carrying on a conversation while I was listening to music. I don't remember if I encountered any cars in my neighborhood, but I am sure I would have heard them coming up behind me.
Phone connection: I don't generally run with my phone, and did not try out the phone connection. The literature claims two mics which are noise canceling.
Wearing a NecklaceNew TaoTronics TT-BH07U (Upgraded Version) headset lets you enjoy great sounds on-the-go. Comfortable and snug fit make sure the headset stays put when you are out running, jogging o...
Lou thanks so much for the review, wonderful information. I think for now I will stick with the old school hardwired as I don't run with music often and leave on ear open. Again, thanks for being a the Guinea pig! :0)
Weekend Wine DownMay 27, 2017, 1:00pmBig Cork VineyardsWe're mixing it up for May. Not only are we switching up the day, but we are also taking a little trip to Big Cork Vineyards. If you have never been here you definitely need to check it out. In addition to some delicious wine and great company, there will also be music. Drew Andrews, an acoustic guitarist, will be be performing from 1-4.
We know it's Memorial Day weekend, but hopefully people will be in town. What better way to relax after your long run Saturday morning than with some wine and some of your favorite Steeps. You can buy food from their Grab-and-Go Food Market or bring food from home. There is seating outside, but depending how crowded it is you might want to bring a chair. Big Cork opens at 11, so feel free to show up earlier.
I said it yesterday, but I wouldn't have made it past mile 23 yesterday without your guidance. And that doesn't even begin to account for the company and advice on all of the training miles just to get to the starting line. Can't thank you enough!
Also, I have serious chipmunk cheeks in this photo because I was trying to chew the world's stalest bagel, having run well past the point of I-will-eat-anything-in-arms-reach.
Does anyone know where I can find one of those "Run Frederick" shirts? It is a gray shirt and has the Md flag on it. I saw so many people wearing them at the Half. I want one so bad! ... See MoreSee Less
I think the ones you're talking about were being sold at the expo at the Frederick half, but Check out Charm City Run next to Mexicali Cantina (formerly If the Shoe Fits) because they have similarly styled ones.
I got mine at If the Shoe Fits (when it was still called that).
They were sold at the expo. Apparently, they sold out of women's sizes quickly. 😥
I wanted that shirt so badly as well. At the expo they only had large left!!!
I'm looking for a recommendation for a gait analysis. I have worked hard to apply the principles of Chi Running (shortened my stride, increased cadence, forward lean, etc) but I can't seem to get off the injury merry-go-round. I need someone to tell me what I'm doing wrong. 🙂 ... See MoreSee Less
If you have gone through a lot of the running specific analysis/recommendations, there may be some more foundational areas that need to be addressed. I would be more than willing to answer any questions you may have with regards to what that looks like. Just let me know.
If you are free this evening, Rehab to Perform is having a educational talk about "Bullet Proof" running. While it won't be one on one, I'm sure there will be lots of great information.
Structural elements in hagerstown can help you out. They specialize in sports/running.. they do gait analysis
Um... How much strength training are you doing? That is my key to injury free running.
Following. I was talking to the folks at the race this weekend about having someone look at my gait. I'm going to the seminar tonight hoping to pick up some pointers.
The seminar at R2P tonight should have answered most of your questions. - while making your head spin with all the crazy smart information they gave !
I believe a gait analysis can be beneficial at the right time. However, I've also seen many runners seek and receive a gait analysis and still have injury. As Josh Funk stated there are several buckets that need to be checked off from a pre requisite standpoint that may be more beneficial, especially early on, than a gait analysis. I always come back to the fact that we can attempt to change our running technique, however if we exceed our tissue capacity to tolerate load it doesn't matter what our gait looks like. When we run there is a ground reaction force of 2.5-3x body weight therefore we need to be strong enough to handle these forces placed on tissues to dissipates forces appropriately. I truly believe proper and strategic strength training can improve load tolerance and significantly reduce, not prevent, injury. This, along with proper work to rest ratios to allow proper recovery and adaption is essential. Also, thinking about gait analysis, running retraining should be integrated and initiated in a simple manner and slowly expanded so not to make things over complicated. Running form changes do not have to be permanent, rather sometimes that can be temporary to let symptoms resolve. I think of it as a gear on a bike. We need different gears, or options, based on the various intensities or demands of a run. Again at the end of the day a lot of it has to do win tissue tolerance and overall capacity to manage external forces and minimize "energy leaks" and excessive mechanical forces throughout the system.
REMINDER!! Submissions for the summer edition of the Intervals newsletter are due June 1st!!
Do you have club news or a running-related experience you would like to share? Would you like to give a special shout out to a fellow Steep who has inspired or encouraged you or who has recently done something awesome we all need to know about? Don’t just sit there — get those fingers typing! Here’s what you need to know about newsletter submissions:
• 500 word max (~ one page, single-spaced) for articles • When possible, please submit a photo or image with your article and include photo credit/image source • 50 word max per Steep Shout Out • Your name will be included in your Shout Out unless you specifically say you would like it to be anonymous • Send submissions to email@example.com • Submissions are accepted on a rolling basis up to the deadline - June 1st ... See MoreSee Less
TomTom Spark GPS fitness watch used once $25. Altra Olympus Size 9 running shoe never used (been in box). Selling for $45. If anyone knows someone interested, let me know. This is a great deal ! ... See MoreSee Less
***Summer Decathlon Update*** The Summer Decathlon is starting Wednesday, May 31st 6:15 at Brunswick High School. Note the change in venue due to FHS track construction. Decathlons are free for members and $5 for non members. We will start with a mile warm-up, then the main event (May 31st is 1600m), followed by a kids 100m dash, and an optional relay. All the events are updated on the FSRC calendar. Please see steeplechasers.org/competition/#sdecath for more details about this fun, family friendly track series located at Brunswick High School. ... 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...
I take on it is The Club FSRC and the board should have saw this coming a long time ago ... I did ... and should have ask the members where would be the best place ... In the past we would move around from track to track ... Middletown , TJ ,Frederick and others , I know we want to serve everyone but it just seems far for us city folk ... we already travel for trails ... now track...
I agree. After working until almost 6pm in Frederick, I wouldn't get there in time (rush hour). Then its an hour for me to get home. I will have to skip this year ! ;(
It should say 6:30, not 6:15, for the start time, shouldn't it?
Anyway, I'll be there!
We will try to make it. Brunswick is a hike for sure. Our entire family really enjoyed this series last year! Thanks!
Tim O'Keefe worked very hard on this, over many months, and unfortunately Brunswick HS was the only alternative for this year.
Paul Encarnación, no excuse not to come to these this summer!
Thank you Tim. Even if I can't make all of these I appreciate your hard work and hope the location doesn't deter people from participating. The new location just sounds like a new adventure to me.
It's not ideal, but it is what it is. Appreciate Tim putting the effort into find a venue. Plus it gives me a reason to get out to Smoketown Brewery!
Now I don't have the excuse that it's too far to go. We will have to try to make a few of these.
Well I finally did it I finally joined. Hi everyone. I am new to the group. However I know people already apart of the steeps and have done different events with you all through friends. Excited to finally be apart of the group and join in some of the fun. Anyone know when the marathon training starts? I need to train for marine corps in October and maybe a half somewhere in between 😉 if anyone has recommendations for any inexpensive races I'd love to know 😊 ... See MoreSee Less
Germantown 5 miler next Saturday... I think I'm signing up!
Welcome!! Marathon Training should start in July, but there's always people who meet during the week, as well as on Saturdays to run. Check out the FSRC Group Runs Facebook page for more information.
As far as inexpensive races, Run for the Pie 10K is in July and is free for all club members. You'll also get discounts for other races as a paid member.
Blessings in a Backpack & The Frederick Steeplechasers are looking for volunteers for our 2nd annual Frederick Summer Solstice Twilight 8k. We need your help. Look at the list and sign up today. It ...
Need another fun volunteer crew to provide race support for the "Sneakers for Scholars 5K" benefitting the Banner School in Baker Park Saturday morning. Race starts at 9:00. Crew needed at 8:30 with one special course marking helper at 7:30. Who's up for some fun? Run or Volunteer! ... See MoreSee Less
Ok! Sounds like a fun crew! Dwyane, Sigrid, Josh, Craig, and the Fancy Pants Girls! Who can come at 7:30 to help me mark the course?
need any more help, Mark? i can be there if you need me
SUPER JOB BY A SUPER CREW! NEW RECORD! This is going to be hard to beat! I'm making this post from the comfort of home after wrapping up race support for this event in about an hour after the start! Yes, official timing and course marking/un-marking for a 5K race in under an hour! Thanks to Dwyane Late for the official timing and to Joshua Roane and Chris VanSant for cranking out the results and to the team of Becky Boughn, Syble W. Roane, and Sigrid Zimmerman for working the chute! And bigger thanks to Craig Combs for coming early to help me mark the course and helping me get it all picked up in record time! For the record, we had everything done and the truck loaded in 55 minutes!
In recent days a company, RacePass, has been promoted in Runner's World for their "subscription" style service for registering for races. This company has not been in contact with the RRCA. At this ...
I had this idea....I'm a choral director and we are working to raise funds for professional concert attire. I have raised about $1,000 and need about $4,000 more.
I thought organizing a 5K in Germantown (where I work) and calling it the KMS Chorus Uniform 5K or something like that would be a good way to raise money. Shirts could easily be done for swag....I was thinking $25/$30 price range.
How do I do this? Obviously, I need an "official course" and will need road closures, etc. and what about chip timing? Anyone with experience that could give me some advice/director would be greatly appreciated! ... See MoreSee Less
Of course our guidance is for putting on races locally. Germantown/Montgomery County would be a whole different ballgame as far as working with the local government. Our race support services are geared to Frederick County.
Have you considered a virtual race? No road closures to worry about and people who aren't local can participate.
Montgomery County Road Runners Club has a race support system, as well, with chip-timing available. They are excellent, but not cheap as I understand it. For race support services without chip-timing, no one is better than the Steeps.
A race management person I knew used to tell people with inquiries like this, "If you want to raise money, hold a bake sale."
In general, most of the money generated by charity fundraising races comes from race sponsor donations. Entry fees alone don't generate a lot by comparison. So I sometimes wonder why some organizations bother with the "holding a race" part in the first place when they could just cut straight to hitting up businesses for donations.
Unrelated to race development, but related to fundraising: I know warrior dash offers donations to volunteer groups based on the size of the group and duration of the shift (I used to work for them). Unless they've changed it since 2016 you can make up to $2,000. Their next race around here is August 5 in southern MD and I can pass on more info I know if you're interested
I don't know exactly what they do but Monocacy Elementary does a color run. I don't think it's a 5K even but I think it's got fun as a motivator, especially if you are looking to encourage families to come out. I believe that their PTA sponsors it. Might be worth an email to their PTA address. You can find it on the FCPS.org website.
I know one of the GS councils does a race along the C&O canal. It's more of a fun run but you wouldn't have to pay to close streets or police. I can see if I can find the person and get her info
So glad you posted this. I was trying to think up ways to raise money for dog rescue and got inspired after signing up for tails and trails to maybe set up run.
My personal opinion is that unless you can get sponsors or have s ready customer base it can be tough to raise money with s 5k. For example a school can usually get 200 to 300 participants but it's hard to exceed that.
First time 5K's are tough for fundraisers. The biggest problem is that your money is spent upfront - awards, race swag, all those little things that need to be paid. There is no guarantee you will even break even. Crappy weather, a big race somewhere else the same day, a number of factors can lead to a suddenly a much lower turnout than expected and expenses greater than income. Designing a course is not as simple as it sounds either. 5K runners expect the course to be exactly right. The catch is that the first year has to be done VERY, VERY well, or you will never be able to pull good crowds the following year. Word travels in running circles.
Hey Steeps: Last minute special on Chi Running instruction this Saturday (12:00-4:00pm). Since the registration is done thru the Talley Rec. Center, I can't discount the fee they charge, but I can let someone come for free, so this Saturday's class will feature a Steeplechaser's special! For any Steep that registers, you can bring someone else with you for free! Register as one, come as two and split the cost! Sign up through the Talley Rec. Center registration site: www.activityreg.com. (Look for Chi listed alphabetically under their programs/activities menu). ... See MoreSee Less
Do you need to know the name of the "free" person beforehand or do we just bring them?
ugh I have been waiting for something like this to happen again but I can't attend this weekend. so disappointed
That's so nice of you Mark Lawrence. I wanted to bring the runners in my family to one of your classes but we are running Harpers Ferry half this Saturday. Perhaps we will have another chance for BUY ONE GET ONE FREE promotion.
Can we sign up Day of. I would love to come to this but it depends on the weather, if it rains I can make it if not I'll be at my boys baseball game.
Can't make it this Sat 😐 due to a race commitment, Mark Lawrence. Any chance for another special deal for the Chi class?
I'm sure I'll offer this opportunity again Dinny, and as I told Qassim, I have done this for multiple people from the same family before as well (if that helps).
Is it always the 2nd Sat? I've tried so many times to come (and really close to coming once!) but something always comes up. I'm hoping I can gt there soon.
I'm in and going to sign up tomorrow! I've been wanting to come to class forever. If someone wants to be my date I'm happy to pay and you can pay me on Saturday when you show up.
Hello Steeps, my husband Russell just became a part of the City of Frederick's Bicycle Pedestrian Advisory Committee (BPAC) and he said that they are always looking for input from the community. I said that the Steeps probably have a lot of opinions to share! Please note that this is just within the City of Frederick and not for the whole county.
I don't know if anyone else in the Steeps is already involved or not, but if you've got ideas or want updates on the current projects please private message me and I'll give you his contact info (he is not on Facebook). ... See MoreSee Less
This is great, Allison! I just started attending the committee meetings, as part of the public, and plan to continue with that. We (Russell and I) should sync up on this. I actually applied for that position, but was not a candidate because they were looking for someone who lives in the city.
Via marathon. (Lehigh). Great course. Good support. It was my first marathon.
If you want really flat (and probably a little boring) there is the international peace marathon in D.C. early September and the c&o towpath cumberland late September. Both are run on the c&o canal. There is also the freedom's full but that's hilly
Don't forget about the Frederick Summer Solstice Twilight 8K on Saturday, June 17th. 19,428 raised for Blessings in a Backpack last year. That was enough to feed 200 hungry children!! Let's smash that number this year! No child hungry! Sign up to run, sponsor or volunteer at www.fredericktwilight8k.com... See MoreSee Less
Hi Steeps, I just got some pretty sucky news about my hip injury. Tore my anterior, superior and posterior labrum in my right hip. I met with an orthopedic surgeon today (Dr Hanna, Orthopedic Center) but looking for a second opinion and figured one of you might have a recommendation. The only option appears to be surgery but my age (just turned 50) seems to reduce the chance of success. Willing to travel for the right doc- thanks in advance for your help and any experiences you can share with me on this fun topic. ... See MoreSee Less
Bummer Angela Marini. I don't have any insight, but I sure hope you have a speedy recovery!
Derek Ochiai in Arlington VA.
Risa Cohen Clem can tell you more.
I went to him because I have an impingement and a tear but it hasn't cause pain or discomfort ... but if I should need it repaired that's where I will go. He's one of the best !
Josh Funk. Zach Baker?
I had a very successful surgery with Dr. Allston Stubbs at Wake Forest University Hip Center. It was a serious laboral tear at a time when no doctors in this area were doing the surgery, circa 2008. I re-qualified for Boston 10 months post surgery and continue to run marathons with zero hip pain. You can PM me for more details. Good luck!
Angela, I am 5 weeks post op for labral tear repair in my right hip and osteoplasty for cam and pincer FAI. Dr. Ochiai at Nirschl in Arlington was my surgeon and I would definitely recommend him. He's one of the best in the area. I also had a tear repaired in my left hip 4 years ago and had an excellent surgeon. He no longer does this surgery but he recommended Dr. Ochia, Dr. Wolff in DC and Dr. Petre in Annapolis. I am happy to talk to you more about this as I feel like an expert in this area unfortunately. Feel free to message me if you'd like.
Pray for a positive outcome, take care
Haven't had to go the surgical route but have been seeing Dr. Hampton with Shady Grove Orthopedics for arthritis and bone bruising.
Mama Steeps- Please join us at the Shed for a very informal and fun Mother's Day trail run, followed by some special treats. Hamburg Road at 9:00 am. Hopefully some of our favorite guys will join us ... Mike OGrady and all. ... See MoreSee Less
Getting mentally prepared to start training for Chicago next month. I ran my first full in Philly last year using Run Less, Run Faster but I'm considering Hanson's method this time. Does anyone have experience/advice for this method? 6 runs/week sounds really overwhelming but 16 mile longest run sounds equally appealing! ... See MoreSee Less
I'm running Chicago too. It'll be my second marathon. I trained last year with the Steeplechasers group and definitely felt prepared.
I just came off my recent cycle using Hanson method. I ran most of my long runs at 16 and did only one further. It's an intense program because the tempo runs become 10-13 milers late in the program so when you hit your 16 mile run, your legs are heavy kinda like in a marathon.
Jennifer Miller did you not like Run Less, Run Faster? I'm looking at the McMillan training plans.
I used Hanson a few yrs ago, found myself very tired. Then I used 80/20 running and really liked that. I tried Run Less, Run Farther last year, but am not one for cross training. My favorite thus far is 80/20.
I know last year they gave us some bibs, but idk about this year. You can most likely find one when the bib transfer opens up.
I'd join the marine corps marathon group sometime this summer. People will be posting transfers all summer long.
If the transfer doesn't work out, Billy is working with the MCM RD on post-lottery bibs for the club. Not sure how many, what the constraints will be or if it will even happen but stay tuned.
Yes, as Lou said we will possibly get a few Marine Corps Marathon entry spots.
-They are usually reserved (by the MCM race director) for first time marathoners.
-They will cost the exact same as a regular lottery entry.
-We won't know until next month how many entries we'll receive.
-Members of the Steeps summer/fall marathon training program will most likely have priority to the entries.
There are spots in the ALS charity
Thanks Guys !! I like the charity idea too as this will be my second marathon - thanks !!
Interesting read. I'd like to see it in more detail. I found the switching between percentages and fractions annoying. There was a comparison between finishers and registrants which seemed odd. I also think the histogram buckets are too big (there is much to be learned about runners with differing times between 3:30 and 4:30 marathons, I think) and cutting the times at 2:00 half and 4:00 full for most of the charts seems early. I'd like to play with the data myself, of course.
70% of sub 3 hour marathoners run 3-4 easy miles the day before a marathon. Interesting, I would not of thought
Of course, I would have preferred that they framed performance in terms of age-grade instead of arbitrarily talking about sub-3 and sub-4 as a measure of performance. Without correcting for age and gender, the conclusions that are based on absolute finishing times are a bit murky. For instance, I'm a 4:00-4:15 hour marathon finisher, but that's decent for my age/gender and my training (mpw and relative pace) is more reflective of the faster times on these charts. I guess they figure there aren't enough grandmas in their sample to worry too much about us. 🙂
Just a reminder that membership in the "FSRC Group Runs" facebook group is limited to actual FSRC members or people invited by members. If you've requested admission to the "FSRC Group Runs" facebook group and are wondering why you haven't been accepted, you might consider: steeplechasers.org/membership/join/ There are a lot of great reasons to join the Steeps - this is one of them! ... See MoreSee Less
Generally speaking, our races tend to be the same weekend every year, especially the four signature races. This year our Women's Distance Festival moved to the first Saturday of August and we'll likely keep that weekend going forward. Pie Run and Lewis Run dates are both a little less reliable. And the Lewis Run date is subject to weather issues too. Our new Independence 5000 will probably stay on the first Saturday in July - but we haven't really looked that far ahead yet.
Does anyone know of any half marathons or any other local runs on 5/27? My twin sister will be visiting for our bday which is 5/26 and we'd love to do a race together for our birthday! Plus maybe we can convince Monique Marie to join us ♥️ ... See MoreSee Less
I am curious about something so I wanted to gather the opinion of others who run races. A friend saw in my pic that I wore a pikes peek race shirt to the half and said that they feel it's "showing off" in their opinion to do that. I personally don't wear a shirt for the particular race I'm running until after I run it but other race shirts are ok for me... I was wondering what other people feel about this? ... See MoreSee Less
Showing off? that's ridiculous. I wore my shirt from Baltimore half, from four years ago, because it was perfect for yesterday morning's weather. I don't wear the shirt for the particular race I'm running in until after the race: heard somewhere along the way that it's bad luck to do that. I am not a hardcore runner -- mostly a 5K gal -- so others with more experience may have different thoughts.
I say who cares what you wear lol that's silly (in my opinion)
I don't think it matters what shirt you wear! As long as you are dressed!
I don't see any issue with wearing prior race shirts either. I had the Mission 10 Miler on yesterday.
Seems silly. Wear it proudly wherever and whenever you want.
Wearing a shirt for the race that you are currently racing is something that I don't do. It's like wearing a concert shirt for the show you're at. Wearing gear from previous races is totally legit.
It's a free choice for u to make! If u feel good that's all that matters!🙂
Is your friend a runner? I think maybe non-runners would see it more as showing off than runners would. But really, wear what you want, don't worry what others think.
It sounds as if that person has a little bit of Runner Envy or just plain jealousy. You never, never, never run a race in the shirt from that race. It's just bad juju! Always wear previous race tshirts you completed and be PROUD of it. You completed the race therefore you earned it!!!!
I'd say you need new friends! JK - If I didnt wear past race shirts to current races, I would hardly ever get to wear them!
Curious what they would prefer you wear that wouldn't be "showing off". 🙂 I don't see anything wrong with wearing prior race shirts. It's just a shirt. Not usually a good idea to wear something new on a race day anyway.
I personally wouldn't give any energy to that.
Showing off would be if you wore your medals while running errands. Your shirt from a previous race is fine!
I agree with all of the above - not showing off. I like looking at the shirts around me to see what races others have run. Yes, after the race for the current race shirt seems to be what most people do, but I've seen people running with the race day shirts as well. The premium for this race was too warm of course.
Thanks everyone.... to answer a question... yes she is a runner... runs as much as I do and does quite a few races... maybe it's just her thing...... but I agree that I like to see other peoples race shirts too and sometimes it even starts conversations about certain races or places which can be nice to meet other people!
I'm with Gina you wear what you want to wear ...you and your heart knows what races you have run and know that your proud of all of them ... I have run Manyraces like over 100 in 37 years of running ... it not about the shirt , its about you getting to the stating line looking awesome .... no matter what your wearing...
Even if it is showing off - you earned the right to do so! These shirts we get signify the very proud accomplishments we have made - whether it is 5k, marathoning, or mud runs. Rock them all. Next time wear them all at the same time. Jk. 😁🤷🏼♀️😎
After a number of years of running races and accumulating shirts and jackets, I own zero workout tops that are not race or running club-specific. ZERO. I haven't bought a workout top since like 2010 or something. If you're going to get clothes from the races you run, why would you not wear them? I (and I imagine most people) don't wear my race shirts to show off - I wear them because they're comfortable and it's practical (and fiscally responsible 😉 )!
I'm wearing my JFK 50 shirt at work today.
Wow I wouldn't give any worth to that statement. I'm the same in that I don't wear a shirt until I've finished the race but I wear my others all the time. You wear what you want!
When I wear my Boston Marathon shirt people always ask me when I ran Boston. I always proudly brag about Conny running Boston and buying me a shirt.
I give zero . Zero shits what people think .
You are fine! I love wearing my race shirts because they are usually great running shirts. Plus seeing other people wear theirs I see them and go oh I want to run that race. Haha. I shop for races while I run 😀
Who is your friend? I'd like to send them this picture
**TUESDAY GROUP RUN 5/9 - 6PM AT TALLEY - 3 OR 5 MILES** As promised, the Informal Tuesday Group That Is Open to Everyone is starting back up again to keep your Tuesday evenings occupied now that the training groups are over. We'll be running tonight at 6:00 from the Talley Rec Center near Baker Park (201 West 2nd Street, Frederick, MD - the usual Tuesday night meetup spot). This totally casual group is OPEN TO ALL RUNNERS OF ALL PACES. But remember: the more pace groups we have represented, the more fun group runs are for everyone! 😉
Since a lot of us are recovering from the Frederick Half, we will keep it light and have options for two shorter distances: 3 miles and 5 miles. I'll bring printed turn-by-turn directions for both. I'll post both routes in the comments later today.
I'll also be there at 5:25 for 3 warm-up miles along the Baker Park 5K course, if anyone is interested in joining.
I am posting this in multiple groups today, but starting next week, I'll only be posting in the FSRC Group Runs group, so please make sure you are a member of that group if you want to see updates on the Tuesday night runs! www.facebook.com/groups/fsrcgroupruns/... See MoreSee Less
Thanks for organizing this. I won't make it due to attending the O's game. 😀
3 Mile Route: www.mapmyrun.com/routes/view/1567336474
Head east on W 2nd St
(0.05 mi) Left onto N Bentz St
(0.7 mi) Left onto W 9th St
(1 mi) Left onto Fairview Ave
(1.85 mi) Left onto Carroll Creek Path, to start
Almost 5 Mile Route: www.mapmyrun.com/routes/view/1567386100
Head east on W 2nd St
(0.05 mi) Left onto N Bentz St
(1.68 mi) Left onto Thomas Johnson Dr
(1.74 mi) Left onto Taney Ave
(2.25 mi) Right onto Wilson Pl
(3.23 mi) Left onto Rosemont Ave
(3.47 mi) Right onto Carroll Creek Path, to start
Well done Jenny, thanks for keeping Tuesday nights going
Steeps, we at GOTR are looking for volunteers to step up and help out at the June 3rd Girls on the Run Spring 5k at Middletown Park. The festivities begin at 0830, the 5k at 0930 so you've got time to get in a few miles before helping out 😉 You'll be paid in bonus-smiles by our 270+ young participants for giving little bit back to the community and helping us nurture the next generation of runners! ... See MoreSee Less
#1 I was on a facebook break when the NYC Marathon drawing occured! Any steeps make it in? Also when does Marathon training start again? LOL! I need a good bridge so I don't get lazy and hurt myself again like I did last year! Biking? Trail running?
#2 ALSO I bonked hard yesterday, what do you eat PRE race? (I had an english muffin with honey, I'm thinking maybe I needed something with protien-hard boiled egg maybe? I have a sensitive stomach, PB doesn't do me well.) Also what do you eat during your race? Shot blocks helped me (I took them for the last 3 marathons) but I think I got dehydrated (even though I was drinking water and gatorade) and eating the shot blocks was HARD. I can't do GU or anything with the snot consistancy. THANKS!!! ... See MoreSee Less
I drink a preworkout mix. A bagel with pb and banana. During the marathon I use GU. I also eat a hearty meal the night before so im not starving when I wake up.
Maybe almond butter instead of peanut butter?
English Muffin w, PB and a banana pre-race, and Vanilla Honey Stingerz during race. I was going to say try almond butter too, but Jacki beat me to it! 😃 I've also seen people who eat a sweet potato for breakfast before a race!
Lots of us plan on continuing the Tuesday night runs 5-8 miles. I am looking for running partners for the weekends 13-16 miles 9-10 minutes per mile.
I'm doing NYC!
Pre race, I do egg white omelette with ham, English muffin with jelly, milk. Standard breakfast everyday. Consume last calories 3 hrs prior to race to allow for optimum glycogen levels. Check out www.hammernutrition.com for some great pre race fueling suggestions!!!
I eat sweet potato and avocado about 10 minutes before a race and it's perfect for me. I can't do any goo, gel, protein bars or processed carbs like bagels. For some reason it just doesn't sit well.
Way to get it done though.
Can your stomach handle mid-race nutrition? I found that I have trouble eating more than 200-400 calories pre-race (if it starts in the morning), so I tend to carry a ludicrous number of gels with me on course. I take one before the start, and then one every 4 miles or so, and I've managed to stave off the previous race misery. If I have fewer calories-mid-race than that, I start going down an emotional cascade of "why do I even do this" bonk.
I think I've been doing this all wrong. I eat very little and probably all wrong. I never do gels or goo or whatever because I worry about bathroom issues. I did stop at the water stops on Sunday but usually I worry about that too.
I'm interested in my first full - potentially the MCM. I will need MAJOR nutritional help as well as training. Who knew running was more than just running?! 😁🤷🏼♀️
I love all of this information from this group!
I make a big stack of savory sweet potato pancakes and along with eggs, use those for breakfast the day before and the morning of a long run. The sweet potato is an easily digestible carb. Also I step up my electrolyte intake a bit in the day or two prior with a coconut water/lime juice/sea salt/bit of honey mix. I carry a bottle of that mix along for long runs too.
I make energy bites with dates, cashews, salt for fueling. Similar to Larabars or RX bars, but I can tweak flavors myself.
I used to eat oatmeal before a race but now I do english muffin with peanut butter for the protein. I second the almond butter. I try and eat more carbs during the week and I have my big meal at lunch time the day before a race. I have a small protein, carb meal the night before. I also up my water intake and add Nuun for the last two days leading up to the race. This year I drank gatorade at two water stops and I had a squuezable applesause that helped. I brought along my salt sticks in case i needed them. I used them when I ran my marathon.
You know what I do... though still deciding if it's good or not... I think this is something that I'm always trying to learn and do better with
Congrats on getting into NY! You will love it, it was an amazing race, beyond words! Last year I started to eat more whole type foods instead of the gu's on my training runs. I like the apple sauce squeeze pouches, raisins, almond, pb & J cut up sandwiches, honey stinger waffles. Play around with it to see what works for you. Pre-race it depends but usually a bagel with with or without peanut or almond butter and a banana about a half an hour before the start.
Anyone have any experience with a gastrocnemius muscle strain/tear? Hurt my calf during the Frederick Half on Sunday. Saw a doc yesterday who put me in a walking boot, but was vague about recovery time/PT etc. Just said to follow up in 2 weeks. Thinking about getting a second opinion. Would appreciate recommendations. ... See MoreSee Less
I never had a scan to confirm, but I was treated for that earlier this year. I was told to stop running for 2 weeks and then I was slowly cleared to start run/walking again. I also tried dry needling because the pain lingered so long that I was desperate for relief 🙂 Lots of massage, too. Not sure who you are seeing, but Id recommend Lucas at Active Physical therapy
Depends on how bad the tear is. If you can't raise up on your toes, that is generally a significant injury that may require 6 weeks or so to heal up. If you can still walk without hobbling without a boot, it may well get dramatically better over the next week or so. I would schedule an appointment with a PT. There are generally exercises you can do to improve how well the tissue in that area heals, and that PT will be able to give you a much better idea of how long the recovery may take. Most importantly the PT will be able to help you pinpoint what caused the strain/tear to begin with. Was it just overtraining without quite enough recovery, or was it something else that you can work on while waiting for the strain/tear to heal.
Never had one but I'd get a second opinion and try Rehab2Perform for PT. Great folks over there!
Josh Funk. Zach Baker
I think he was probably vague and recommended follow-up in two weeks because most of these acute injuries tend to heal on their own. I know I'm an outlier here, but I don't waste my medical dollars on treatment for most running injuries until I give it chance to heal with rest.
Michelle Powell I would love to help. Are there any specific questions I can answer?
Early Reminder for Tomorrow Night: Steps night 6pm at the East St/All Saints St Garage.... i know it's going to be 72 degrees and i will probably be solo, but hey i atleast have to put it out there!! Congrats to all of the runners for the Frederick 1/2... been there done that and i know what a feeling finishing it really is... First one to show up i have something special for you, left over from Easter - lol !! you can thank Jenna for it- you know the little sparkplug who runs the steps like 18 times !! ... See MoreSee Less