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Happy Monday!

www.facebook.com/ismar.yepez/posts/745712458930806

Fox 5 DC
TEAMWORK! When two men saw a woman struggling to make it to the finish line during a half-marathon in Philadelphia, they selflessly stopped to help her. Then a third came and carried her towards the finish! That's what it's all about. Well done, gentlemen!

STORY: bit.ly/2n70R1A
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Beautiful.

But does that count as a finish?

Great story!

Just like Julie Moss in the early years of the Ironman (pro) , she is the spirit of determination (age-group) in all of our endeavors ... and, she finished on her feet : ))))

DQ'd or not, thats why I love runners!

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7 hours ago

Jenny Hallberg

Shoutout to Evan Machusak, who I just found out tonight hit his first-ever 60 mile week last week! Hitting 60 is an impressive accomplishment under any circumstances, but I think this one is especially cool because just 2ish months ago, Evan was barely running at all because of an Achilles injury. Talk about an awesome comeback! Great achievement, Evan! ... See MoreSee Less

Comment on Facebook

Way to go Evan !

Congrats Evan!!

Great job Evan

Nice work. Take it easy though !

Pretty awesome! Take care of those injuries though... we want to see more of these high mileage months!

Awesome job Evan. Just be careful please.

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1 day ago

Peggy Waxter

Reminder: the first Market Street Mile volunteer meeting is this Wednesday at 6:30 p.m. --Talley Rec Center in the 2nd fl conference room.
You can still volunteer even if you plan on racing the mile. Volunteering is a great way to meet other Steeps. Let us know if you're coming so we have an accurate headcount for pizza and drinks.
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Comment on Facebook

Eric and I will be there๐Ÿ˜Š

Lou and I will be there.

I'm planning on being there.

Same for me Peggy I'll be there...

I will be there. Kelli Swift Would you like to volunteer with me? ๐Ÿ™‚

See you then!!!

I'll be there!

Thanks everyone. We're looking forward to our first MSM kick-off meeting with our new race director, Liz Maddi Liotta

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PLEASE RSVP on the event page, not on this post if you'll be running Saturday's FRF Training run. WE ARE HOSTING THIS EVENT and we need an approximate head count.
I know more than 59 Steeps are going so please tell friends that haven't RSVP'd to do so.
THANKS!!!
FRF Course Training Run #1: (9 Miles, April 1, 8am)

FRF Course Training Run #1: (9 Miles, April 1, 8am)April 1, 2017, 8:00amThe Frederick Visitor Center at 151 S. East St, Frederick, MD 21701Official Frederick Half Marathon TRAINING RUNS hosted by the Frederick Steeplechasers Running Club.

COURSE MAP, Training Run #1 (9 miles): www.mapmyrun.com/routes/view/1004755737

In 2017 we will continue our long-standing tradition of hosting supported on-course training runs to help you prepare for race day. With help from the Frederick Steeplechasers Running Club, we have two supported course training runs prior to race day. The runs are FREE and open to the public and will include varying distances.

All runs will start at 8:00am from the parking deck at 151 E. All Saints St, Frederick, Md. 21701. Park in the Board of Ed parking lot next door (no permit needed on Saturday) or at the Parking Deck across the street at 125 E. All Saints St. Please leave the few visitor center reserved spots for other visitors. The visitor center will validate your parking pass if you park in the garage. The Frederick Visitor Center has offered to open early just for our group. We will now have a great starting spot for our group runs and great bathrooms as well. Please make sure to thank them and get lots of information about Historic Frederick Maryland while youโ€™re in there.

This is a casual group run, and is not timed or held on a closed course. Runners of all abilities/paces are welcome, but must obey all traffic laws. We ask that you run against traffic or on sidewalks for best visibility and safety. RUN AT YOUR OWN RISK. Feel free to add or subtract mileage if you are at a different training distance that weekend.
The Steeplechasers will provide turn by turn directions, post-race water and Gatorade, and mid course water for the 12 miler. We suggest you bring your own water and other energy supplements if you will need them. We will also have information about Frederick and there will be plenty of locals there to answer questions and talk your ears off during the run. We look forward to seeing you out there!
This is not just an opportunity to see the course but for those out of towners, you can see where you would like to eat or stay while in Frederick for the race. We will be running through downtown Frederick's historic district so feel free to ask your Steeplechasersโ€™ hosts questions about any restaurants, cafes, pubs, or shops that you see along the way.
If you would like more information or would like to join the Frederick Steeplechasers Running Club, please go to steeplechasers.org

If you are planning to attend, please RVSP to the event posted on Facebook so we may plan accordingly. Thank you in advance for your cooperation.
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FRF Course Training Run #1: (9 Miles, April 1, 8am)

2 weeks ago

Kara Weber Hevner

I've been dealing with ITBS since I ran the Baltimore Marathon in 2010. I signed up for the Frederick Half in May and want more than anything to run it pain free!! I ran 6 miles Sunday and felt ok until later in the day it hurt to even walk! Any tricks or suggestions? I've done physical therapy and started foam rolling again now that I'm running further. Physically I know I can run the distance but my knee continues to give out. Thanks for your help! ... See MoreSee Less

Comment on Facebook

I finally had success with ART with Dr. Lee at Rockville Chiropractic and Sportscare. PT didn't help nor did inserts. ART did the trick within a few visits.

Try Rehab 2 Perform. They could give you some suggestions and exercises.

I started having issues last February. It was so bad I couldn't walk on my right leg for a week. After trying everything, I finally found a chiropractor who understands sports medicine and is an athlete himself. I did physical therapy (stretching) and several rounds of Graston technique and dry needling. (Knock on wood), i have been mostly pain free for the last two months since finishing treatment (still have some irritation here and there).Running 8-10 miles now for my long runs on the regular, and super happy with the results. Let me know if you'd like his contact info. He's in Clarksville, but totally worth the drive. I was all but hopeless until I found him!!!

My bet is you don't give much thought to keeping engaged at the core while you run. It's lateral shifting of your hips that pulls on your IT band. That can be controlled, but first you need to be conscious of it and then you have to have the core strength to control it over the long run. You can pay a PT to help you stretch it and give you exercises to help, but if you don't correct it in your running form it will keep coming back. My bet is that you have the ability to control it. You may just need to condition yourself to be able to do it even when you're tired. Running with too slow of a cadence can also be a factor.

Strengthen those glutes, quads and hamstrings. Start doing some lateral movements and continue to do the stretching and foam rolling.

Have you been fitted for proper footwear? Often those issues come from over-pronation or a lack of stability in your shoes. Knee issues are always a symptom caused by something in the "kinetic chain"...whether it be weak glutes/core or lack of stability from the feet up. Practice standing on one leg and do single leg strengthening to replicate running, seeing as it is a single leg sport after all. Have you tried dry needling? I am a Doctor of Physical Therapy at Pivot in Urbana, and I have had a lot of success with dry needling for my runners with knee issues. That, combined with proper footwear and running specific strengthening is ultimately what gets them back! Best of luck!

Josh Funk, Zach Baker Any insight

Struggling with this now after the m10m. I think the downhills are what did it and I know I need to work on strengthening. What can I do in the meantime? I woke up with no pain...attempted a slow run and the tightness came back after a half mile so I started walking. It's frustrating!

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20 hours ago

Lou King

I just finished securing the web sites steeplechasers.org and scoretility.com. Hopefully you won't notice much of a difference other than in your browser window these should indicate "secure" or a lock icon, depending on your browser. The very observant among you might notice the links are now https instead of http.

As always, if you have any technical problems, please contact me here or by email technology@steeplechasers.org.
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Comment on Facebook

Thanks to whatever change you made, now I can access the steep page from my work computer.

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20 hours ago

Timothy Brady

In the beginning... again. Run walk but it continues. ... See MoreSee Less

In the beginning... again. Run walk but it continues.

1 day ago

Mark Lawrence

This weekend's finish line volunteer opportunity is the Spring Forward 5K at Linganore Winery at 9:30 on Sunday morning. You can do your own training run and make it there by 9:00! Scott Meredith will be in charge of his first finish line of the season! Who's available to help him out? ... See MoreSee Less

Comment on Facebook

You had me at wine...LOL I'll be there. ๐Ÿ˜

I can help

I can help.

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Hello Steeplechasers, we hope everyone had a great weekend. It was awesome seeing so many people running The Mission 10 Miler on Sunday afternoon.
This is a big week for The Steeps and our half marathon group. The Steeplechasers host on course Frederick Running Festival training runs for runners in and out of Frederick who want to come preview the course and our first one is this Saturday, April 1st. Yes, we are the hosts so let's see a great Steeps turnout! PLEASE RSVP ASAP (now please ๐Ÿ™‚ so we have an idea how many people will be coming. Risa Cohen Clem and our daughter Mia are working the water stop in front of Gwyneth Whieldon & Jason Scaroni's place, Johnny B Leonardis and If The Shoe Fits is hosting the start/finish area, and the Frederick Visitor Center is opening up early just for us this year. Notice the theme? Lots of people in our community coming together to welcome runners to Frederick. This is also a great opportunity to welcome local runners who arenโ€™t Steeps to join "our little running club." We would like all of you to be running guides as we make our way through Historic Downtown Frederick and to also tell other Frederick runners why you love the Steeps. So point out restaurants, bars, and shops that you like to visit along our route. The streets are NOT closed for this event and we usually have 100+ runners, so please pay extra attention to your footing and traffic along our run. It took a little convincing for the Visitor Center to open early for us so please show interest and take a brochure or calendar when you return, I want them to feel itโ€™s worth it for them to open early for us in the future. This is a perfect place to start for our out of towners and they have very nice bathrooms and great parking on the weekend. ALSO, PLEASE help make sure the bathrooms are left looking nice and clean when we head out for our run. There was a bike race that started here last year that didnโ€™t treat the bathrooms so great before they headed out and we really want to be invited back. GO STEEPS!
PLEASE SHARE THIS EVENT on your neighborhood webpage, with your family, friends, and co-workers.
Happy Running, Billy Clem & Heidi Novak
RSVP here: www.facebook.com/events/739190799564718/

FRF Course Training Run #1: (9 Miles, April 1, 8am)April 1, 2017, 8:00amThe Frederick Visitor Center at 151 S. East St, Frederick, MD 21701Official Frederick Half Marathon TRAINING RUNS hosted by the Frederick Steeplechasers Running Club.

COURSE MAP, Training Run #1 (9 miles): www.mapmyrun.com/routes/view/1004755737

In 2017 we will continue our long-standing tradition of hosting supported on-course training runs to help you prepare for race day. With help from the Frederick Steeplechasers Running Club, we have two supported course training runs prior to race day. The runs are FREE and open to the public and will include varying distances.

All runs will start at 8:00am from the parking deck at 151 E. All Saints St, Frederick, Md. 21701. Park in the Board of Ed parking lot next door (no permit needed on Saturday) or at the Parking Deck across the street at 125 E. All Saints St. Please leave the few visitor center reserved spots for other visitors. The visitor center will validate your parking pass if you park in the garage. The Frederick Visitor Center has offered to open early just for our group. We will now have a great starting spot for our group runs and great bathrooms as well. Please make sure to thank them and get lots of information about Historic Frederick Maryland while youโ€™re in there.

This is a casual group run, and is not timed or held on a closed course. Runners of all abilities/paces are welcome, but must obey all traffic laws. We ask that you run against traffic or on sidewalks for best visibility and safety. RUN AT YOUR OWN RISK. Feel free to add or subtract mileage if you are at a different training distance that weekend.
The Steeplechasers will provide turn by turn directions, post-race water and Gatorade, and mid course water for the 12 miler. We suggest you bring your own water and other energy supplements if you will need them. We will also have information about Frederick and there will be plenty of locals there to answer questions and talk your ears off during the run. We look forward to seeing you out there!
This is not just an opportunity to see the course but for those out of towners, you can see where you would like to eat or stay while in Frederick for the race. We will be running through downtown Frederick's historic district so feel free to ask your Steeplechasersโ€™ hosts questions about any restaurants, cafes, pubs, or shops that you see along the way.
If you would like more information or would like to join the Frederick Steeplechasers Running Club, please go to steeplechasers.org

If you are planning to attend, please RVSP to the event posted on Facebook so we may plan accordingly. Thank you in advance for your cooperation.
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FRF Course Training Run #1: (9 Miles, April 1, 8am)

Was going back and forth since I wasn't originally going to do a marathon this year but Saturday I did get the bug however decided to stick with my original plan. I recieved an access code at 1775 that I am giving away for the Marine Corps Marathon, you still have to pay the $160 for the registration fee. For those who did not put into the lottery and seriously would like to run it (hopefully a first timer) please put a brief description below why you want to or why it should go to you. It is an amazing marathon to run! You must sign up with the code for MCM by Tuesday at noon. I will pick a winner & pm the code and instructions by 7am tomorrow. ... See MoreSee Less

Comment on Facebook

Bryan Bubczyk

I'm interested! I've never done MCM but this is the only full that my late father completed so it's always been something I've wanted to do. I just had another baby and I wasn't sure how my recovery would go so I didn't enter the lottery but I'm back in the swing again and excited to have something to train for this summer with my girls. Edited to add that I just remembered he ran it in 1997 so how cool would it be if I ran it in 2017?! ๐Ÿ˜‰

How'd you like the race?

It was my first marathon and was amazing, great crowd support.

And what is more amazing than having a marine place your medal around your neck

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2 days ago

Mike OGrady

Part two of more photos from Mission Ten Miler ... See MoreSee Less

Part two of more photos from Mission Ten Miler

Comment on Facebook

Great pictures!

What a beautiful pictures, thanks Mike OGrady for taking it. Please let me know what camera did you use and how I can learn from you this beautiful art. ๐Ÿ‘๐Ÿ‘๐Ÿ‘

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2 days ago

Brenda O'Donnell

I would like to have a medal made for a 3-year old in time for Easter. His momma ran a 1/2 marathon and when he saw her at the finish line he said, "When I grow up to be a da-da, I run a race and get a medal too." I just wanted to do something special for him before I visit them at Easter. We will do a special race for him. Does anyone have any suggestions for where I could have a small medal made for him? Thank you in advance. ... See MoreSee Less

Comment on Facebook

I've ordered from here .. trophies and medals .. in small and large quanities and always had great service! You can buy just 1! www.crownawards.com/

You can get medals from party city

Wonder if the steeps has any extra medals from an old race

Thank you Steeps! I've ordered a medal for him from Crown Awards.

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2 days ago

Carl Pritchard

Mission 10 Miler, why is Javier Montenegro listed as the eighth overall female finisher? ... See MoreSee Less

Comment on Facebook

Billy Clem is the 37 th

Haha, good question. It's probably the same reason that Victor Edward Cretella was 3rd female!

Yes we were in the "pacers" division. Apparently that got filtered into female gender.

Oh is that why I was 7/7 ?

It's just that he is just so "Pretty"

Growing my hair out is having some unintended consequences

No matter where you are listed, we are proud of you all. Great paces anyway ๐Ÿ‘๐Ÿ‘๐Ÿ‘

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4 days ago

Jennifer Lange

Someone please tell my husband Jeremy Lange that this is not good for a pre race drink for the mission 10 miler tomorrow ๐Ÿ˜ฌ๐Ÿ˜ณ he is not that used to doing races or running outside (all treadmill training) so I am hoping someone else can tell him since he doesn't listen to me. He didn't train with anything in particular ... See MoreSee Less

Someone please tell my husband Jeremy Lange that this is not good for a pre race drink for the mission 10 miler tomorrow ๐Ÿ˜ฌ๐Ÿ˜ณ he is not that used to doing races or running outside (all treadmill training) so I am hoping someone else can tell him since he doesnt listen to me. He didnt train with anything in particular

Comment on Facebook

I will admit I could be wrong but I just can't imagine that this would even be close to being a good idea

Omfg ๐Ÿ˜ฌ

No way should he eat guacamole salsa before a race .

I can't be that voice of reason... I often down 5 hour energy drinks pre race!...

Caffeine = super powers

They aren't good for you .. at all.

I can just see a heart attack or something happening... or since he hasn't tried it with other runs what if his gi system has issues ๐Ÿ˜ฌ

Has he had them before? "Nothing new on race day"

a little caffeine pre-race IS good especially if one cuts back for a day or two before race day.

No, no, NO, no, no. Just...no.

Meh. As long as it doesn't make you barf...

Nothing new on race day! I can't imagine the carbs and the fake sugar in my stomach being happy for 10 miles. But that's just me!

He did not drink them pre race and he crushed his goal with an awesome PR.. way to go Jeremy Lange!!! ๐ŸŽ‰

Yep, you want your heart rate low when you start. Save that for the post-race treat. I love to drink a Coke after big races! High sugar and heart rate means burning vital energy before you even start.

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3 days ago

Kim Rich Simons

Does anyone know of a good dirt trail near Annapolis to run 10-12 miles? ... See MoreSee Less

Comment on Facebook

Not necessarily near Annapolis but about 35 minutes away is rosaryville state park that has a trail that's about a 10 mile loop.

Quiet Waters park can probably be strung together with some road running, or you could go over the greenbury point and run the endurance course/point loop trail

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2 days ago

Mike OGrady

Part one of more Photos from Mission 10 Miler, most are people I do not know. Give a smile, thumbs up or a look of determination and it's almost a sure bet your photographer will notice. ... See MoreSee Less

Part one of more Photos from Mission 10 Miler, most are people I do not know. Give a smile, thumbs up or a look of determination and its almost a sure bet your photographer will notice.

2 days ago

Heidi Novak

Your bracket is busted but have no fear, Malt Madness Happy Hour is almost here.

Hope to see you Thursday at Attaboy Beer.

Malt Madness at Attaboy Beer

Happy Hour Committee
-Heidi and Syble

Malt Madness at Attaboy BeerMarch 30, 2017, 5:00pmAttaboy BeerForget March Madness, itโ€™s Malt Madness!!

Our FeBREWary Happy Hour was such a huge success we decided to check out another brewery, Attaboy Beer in Downtown Frederick.

Attaboy Beer opened in 2016 and offer different beers on tap, including IPAs and Pales, as well as Belgians and some seasonal beers with fruits.

They sell pre-packaged snacks and welcome any outside food (including delivery), just no outside alcohol.

We look forward to seeing everyone on March 30th!!

-Happy Hour Committee (Heidi Novak and Syble Roane)
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Malt Madness at Attaboy Beer

3 weeks ago

Peggy Waxter

Calling all volunteers and those club members that would love to volunteer but never have. Liz Liotta and I would like to invite you to our kickoff Market Street Mile planning meeting. This is just the initial meeting to introduce Liz and Phil Liotta and get the committees organized. Liz is taking over the job of race director and she has some pretty big shoes to fill (Anne's) so come out and help us make this a successful race.
Where: Wm Talley Rec Center - 2nd Fl Conference Room
When: Wednesday, March 29th at 6:30 pm
Pizza and drinks will be served.
Please RSVP to Liz so we can get an accurate count for pizza - 240-447-0832
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Comment on Facebook

I can't make it at 6:30 (I teach until 7:30), but I'd love to help out with the Market Street Mile! (Hopefully in some capacity that still allows me to run it.)

Thanks Gwyneth Whieldon. We'd love to have you. We'll add your name to our list. Can you PM me your email address. thanks.

I'll be there Peggy Waxter...!!

Can I help even if I'm going to be away for the actual event?

Count me in to volunteer.

Peggy Waxter let me see if I can get help with soccer and I would be happy to help volunteer

I will ad to my calendar ... would love to help...

Hello, just recently joined the Steeps and would like to volunteer. I won't be in town for the actual race though. Is that ok?

I won't be able to make that meeting but would like to help out if I can.

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2 days ago

Evan Machusak

Congratulations to everyone who ran the Mission 10 miler today! ... See MoreSee Less

Comment on Facebook

Thanks Evan! You were a great pacer, definitely made my race a success.

Thank you for helping with the pacing!

Congrats on your first pacing race Evan Machusak!!!

I didn't quite cross the finish line with you but I sure tried! Thanks for keeping me going and keeping my time under 1:31!

Really good race. Good course. Good people. Good snacks, photos, helpers along the course, support.

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2 days ago

Bill Duke

I actually enjoyed watching the M10M instead of running it ๐Ÿ™‚ . Here are some on the photos I took before my camera, and I phone died. ... See MoreSee Less

I actually enjoyed watching the M10M instead of running it :)  .  Here are some on the photos I took before my camera, and I phone died.

Comment on Facebook

Thanks for the great pics Bill!

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2 days ago

Mike OGrady

Some shots from today's Mission Ten Miler. I am sending many more to the Mission. ... See MoreSee Less

Some shots from todays Mission Ten Miler. I am sending many more to the Mission.

Comment on Facebook

You are so awesome Mike OGrady

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3 days ago

Jennifer Lange

Is anyone running the pikes peek 10k April 23? Trying to decide if I want to add another race to my list! ... See MoreSee Less

Comment on Facebook

I'll be there!

U should run Dees Dash!

This is a great race! Lots of folks and a slight incline but it feels like you are flying for most of it. Enjoy and best of luck!

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2 days ago

Bill Duke

More M10M photos from my phone. ... See MoreSee Less

More M10M photos from my phone.

Comment on Facebook

Thanks Bill for taking pics of us.

Thanks for coming out to cheer us on!

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May all of you, especially at the Mission 10-miler attain your goals today! Have fun & Good Luck! ... See MoreSee Less

3 days ago

Rich Secrest

Just a reminder that our online registration closes this Wednesday evening 8:30 PM. Enjoy the weather this week!

Martins Mill Covered Bridge 5 MilerApril 1, 2017, 8:30amAntrim Township Community ParkOnline Registration: www.raceit.com/search/event.aspx?id=39537

Paper Registration: www.greencastleflyers.org/uploads/3/4/2/1/34210423/coveredbridgeapp17.pdf

Saturday, April 1st, 2017 8:30 A.M.
Antrim Township Community Park
(12315 Grant Shook Rd, Greencastle, PA))
Course: Starts and ends at Antrim Township Community Park Barn Area.

Awards: Awards will be given to each overall gender champion as well as each gender age group champion.

T-Shirts: All pre-registrants (by 3/15/17) are guaranteed a t-shirt

Race-Day Registration: Begins at 7:15 A.M. at park pavilion.
Race Start: 8:30 A.M.

Cost: ($30 by 3/15/17) ($35 after 3/15/17) Get your application in ASAP!

Contact: greencastleflyers@gmail.com or 717-360-7557
Course Map, Results and Pictures accessible at: www.greencastleflyers.org
Must be present to receive T-Shirt & Awards/Rain or Shine Event
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Martins Mill Covered Bridge 5 Miler

1 week ago

Mark Lawrence

Hey it's officially spring, and (surprise) we're scheduled to do a 5K finish line in Baker Park! The Hero of the Arts 5K is scheduled for 9:00am Saturday morning. Who's available to volunteer? ... See MoreSee Less

Comment on Facebook

yup

Sorry will be in NJ

I can help

Checking with Xander. .....

I can & I will be there this time ๐Ÿ˜‰

Are you going to mark the course?

Mark I will be there

That was easy! Thanks everyone!

Should put in a plug for this event too! Normally a well orchestrated event with a fun enthusiastic crowd as it is put on by Frederick's 24/7 Dance Studio. Just fun people to be around! Hope to see Steeps out there participating!

Mark, I can help out as well if you need another.

8:30 arrival for volunteers?

Yes, 8:30 arrival for volunteer!

Do you need any one else?

This event went GREAT! Thanks to RD Elizabeth Cizek for putting on a well organized event! And thanks to the sterling crew of Dwyane Late, Crys B Achuo, David Miller, Becky Boughn, Gwyneth Whieldon and Jason Scaroni who produced fast and efficient results!

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5 days ago

Conny Pritchard

Boston runner passport came today! Unfortunately, I can't go this year due to a hamstring strain. I thought I was cool with it but now getting my number I am sad!๐Ÿ˜ช ... See MoreSee Less

Comment on Facebook

Be Strong. Berlin is waiting for you.

Sorry to hear about your hamstring! Recover and heal quickly. ๐Ÿ˜Š

I got mine yesterday! Sorry to hear you can't run!

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4 days ago

Kerry McHugh

Did anyone take notes at yesterday's Ed Night they may be willing to share? I had to leave early for a work event, and managed to time my exit perfectly so that I missed everything after the drawing of the Sheetz truck full of unusable fuel. ... See MoreSee Less

Comment on Facebook

I'd appreciate any notes anyone took...I missed because of work.

I have a few notes, but not sure how valuable they are

I didn't take notes but he was basically talking about the diesel fuel in the truck is glycogen and the petrol is fat. Glycogen is limited and fat is plentiful. He has trained his body to burn fat as fuel. Eating a low carb diet and running fasted. Unfortunately that's about all I remember

Would be cool if they could record these in the future and upload them for those who can't attend.

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4 days ago

Robbie Blaylock

Basically... ... See MoreSee Less

Basically...

1 week ago

Jenny Hallberg

Shoutout to one of our newer Steeps, Michael Constantine, who ran his first 8 miler at the group run tonight (and finished with the biggest smile on his face!)! Way to go, Mike! ๐Ÿ˜„ So glad to have you with us, and so excited to see your awesome progress! ... See MoreSee Less

Comment on Facebook

Very nice, Mike!

Welcome to the pack Michael. Awesome job running 8 miles. ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Thanks for the support, everyone! I'm having a great time so far and can't wait to keep running with you all!

Woohoo! Great job, Michael Constantine!

Kudos

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Hey Steeps. We are expecting at huge turn out tomorrow nite for Ed Nite with Dr. Mark Cucuzzella. I would love to have an extra hand or 2 come help me set up around 6pm. Let me know if you are free ... See MoreSee Less

Comment on Facebook

I can be there to help set up ...

I will be there at 5:50 or so. Sound good?

Hoping to get there Pam, but I've got a meeting for my kid's running program so I'm not available to help with set up. I know I won't get a seat, but am hoping to stop by to say hi to Mark if nothing else.

I can be there early.

Do you still need help? I can get there early.

What room is this taking place in..

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1 week ago

Mark Lawrence

Just wanted to make a quick announcement on here about my Self-Propel Kid's Running program. Practices for this season will be held in Baker Park on Tuesday and Thursdays 5:30-6:30pm starting next week. For anyone new to the program, I'm holding an orientation meeting at 5:30 this Thursday in classroom A of the Talley Rec. Center. As always, there is a $10 discount for kids whose families are members of the Steeps. Anyone interested should IM me, and I'll send you a registration form that has more info. Program is designed to teach kids a healthy approach to running as a lifetime activity. ... See MoreSee Less

Comment on Facebook

Guess I should mention that it's for boys and girls 8-13yo.

How long is this program ?

I'd like to know how long, also when it starts and what exactly does the program involve. My daughter is 12 and wants to run more to help with her main sport.

Program goes through April and May. Normally, my spring program is more track oriented while the fall is cross country. This season, because the FHS track is under renovation, we're going to be meeting in Baker Park. I teach he same running technique with kids that I share with adults. For kids, it's really learning self-control and proper pacing. But like with adults, it's great when you can get them to think about what they're doing as opposed to simply pushing them and potentially making them feel miserable. I normally have kids log their mileage during the season. 25-30 miles has been normal. Have had some in the 50-100 mile range.

Practices are just two nights a week, but I encourage the kids to run at least one more day a week on their own. I encourage all the kids to target one or two 5K's to complete by the end of the season. Culminating event of the season is the Parkway 5K.

I like the sound of the program.

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7 days ago

Ken Kotchenreuther

If it's WEDNESDAY it's the STEPS.... same place (garage), same time 6pm. Show up, do your thing. walk, run, up, down, stairs or ramp - you decide. ... See MoreSee Less

1 week ago

Trey Williams

Anyone know of any 50k ultras in May near MD/VA/PA? I think I'm hooked now... ... See MoreSee Less

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I think there is one in PA in May.

Check out the VHTRC.org website. There's a low key race called Holy Cowan's Gap 50k.

Trey, as Javier mentioned, Cowan's Gap is lowkey, but it's a tough one! PA climbs without switchbacks! And lots of bushwacking! youtu.be/r2_Mei3Rugo

North Face is technically in April (4/29), but that's practically May, right? A group of Steeps are doing it. It is in northern VA.

Ultrasignup.com

It is a disease. No one just runs one. The 50 K is an entry level one that gets most novices hooked. Before you know it you are pacing 100 milers, then you find yourself in the middle of the desert in the middle of the night running 100 miles in duck feet.

Be like Nancy Reagan, Just Say No to ultras, stick with the short distances marathons and halfs.

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1 week ago

Qassim Abdullah

Steeps Family,
Azhar Ibrahim and I ran the Yuengling Shamrock marathon yesterday in Virginia Beach. Challenging weather to say the least. Rain and wind gusting at 30 mph or more. As if that was not enough, the rain changed to sleet which felt like needles hitting you in the face. Such conditions, challenge your physical and mental strength to the limit as many people quit after the half marathon mark, they couldn't take it anymore. The finish line was rewarding as we were welcomed in a tent with delicious beef stew soup that nourished the shivering bodies. The medal was awesome, 3-axes swiveling parts. Well organized race with great volunteers. We run through a marine base with awesome marines who cheered us generosity. Happy running my friends and train to be ready for such unexpected challenges when it come your way.
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Steeps Family,
Azhar Ibrahim and I ran the Yuengling Shamrock marathon yesterday in Virginia Beach. Challenging weather to say the least. Rain and wind gusting at 30 mph or more. As if that was not enough, the rain changed to sleet which felt like needles hitting you in the face. Such conditions, challenge your physical and mental strength to the limit as many people quit after the half marathon mark, they couldnt take it anymore. The finish line was rewarding as we were welcomed in a tent with delicious beef stew soup that nourished the shivering bodies. The medal was awesome, 3-axes swiveling parts. Well organized race with great volunteers. We run through a marine base with awesome marines who cheered us generosity. Happy running my friends and train to be ready for such unexpected challenges when it come your way.

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Congratulations to both of you!

Cool I would like to run that sounds awesome

Congratulations to you both! What a great accomplishment for you both

What a fabulous experience (well, maybe not the sleet!) and amazing accomplishment! I'm in awe of marathoners, but especially those who persevere through really tough conditions!

You two are amazing. Congratulations.

Amazing job! Congratulations!

Congrats to both of you! That was seriously worse conditions than I could have even imagined.... and it kept getting worse before better ๐Ÿ™‚

Congratulations โ˜˜๏ธ

Congratulations! You guys are inspiring! โค๏ธ

Thanks everyone. It was really well organized, and the crowd support and volunteers were amazing. As a back of the packer, they still had stuff at aid stations through to the end.

Congrats guys! I was here too and it was brutal to say the least!

Way to go guys!!!!!

Congrats! I really like that race sans the crazy wind. And your medal is still a bottle opener?

Amazing perseverance. Congratulations!

Wow - Great job you two! Congratulations!!! ๐Ÿ™‚

๐Ÿ€ Gj ๐Ÿƒ ,

Nice job finishing in those conditions. You certainly earned that cool medal!

That's amazing, great job finishing!

Way to go!

Very impressive! And nice bling!

Congrats!!

Ya I bailed on the Half . It wasn't worth it to me to deal with those conditions

Congrats to you both!! Super proud here ๐Ÿ™‚

Congratulations Qassim and Azhar ! The tough ones are the ones you remember the most !

Nice job!

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1 week ago

Billy Clem

Hello Steeps, the training groups are going to head over to Brewers after our group runs if anyone would like to join us for a run, the happy hour, or both. 5-7 miles at Talley Rec Center 6pm. Brewers Alley at 7 PM. ... See MoreSee Less

1 week ago

Jill Cameron

Just out for a run in North Idaho! ... See MoreSee Less

Just out for a run in North Idaho!

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Absolutely beautiful part of the country!

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1 week ago

Jennifer Lange

Ok so I may be crazy but after the crappy conditions for the marathon yesterday, even though my time was good I kind of want to run another one now that I'm trained to see how I do in better conditions. Is that crazy to run another marathon 3 weeks after doing one? I'm sore but not injured at all.
Looking at the western rail trail one in Hancock.. anyone doing it or any reviews?
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no I did Baltimore then 3 weeks later I did NYC, so no you are not crazy.

nope.. the training is done.. I ran 3 marathons with only weeks between them.. Rail Trail is boring and flat, its an out & back x 2.. I had signed up for it last year but suffered a stress fracture before..

Just be careful! I did 2 with only 2 weeks in between and then ran a 5k a week after and ended up w an injury!

I don't think it's crazy, but I wouldn't make the decision today. Maybe hold off a week or two since it won't sell out.

I agree with Meaghan and Shannon. Also, I wouldn't expect any crazy PRs running so many races back to back. You also want to think about recovery. You might have a better finish time due to weather, the course, and/or lack of crowds, but you could do much better with some rest. Look for a nice late spring (May) race.

Shawn Calandrelle Burns did it twice, heard it was good, on my list of ones to do.

No, not crazy. Last year I did 2 a week apart in the spring and then 2 three weeks apart in the fall. But I found that I started to feel fatigued about 4 or 5 miles earlier in the 2nd races. And you'll probably want to expect a slightly higher time in the 2nd race.

If you are a well seasoned runner 5+ years of training and multiple marathons I'd say go for it. Otherwise no way. You might do better. And probably will and then it will start you on this idea of racing and not training. But the risk to your body isn't worth it. There is a high after a marathon that is unexplainable and you want another fix. I get it and know it well. But that's not the response. Let your body recover. Plan another race in 3+ months. You won't loose your fitness and your base will just make you stronger. Run smart. Respect the distance

I'm doing it. Ran the half in 2015 but doing the full this time. It was fine for a small race.

You're letting the excitement of a good time coupled with classic "runner's memory" cloud your judgment. Every marathoner who has a good day immediately assumes they are really capable of 5 minutes faster. In some cases that's true. In others it's just a fantasy. You are taking a big gamble. You will probably not see training adaptations in the next few weeks that will improve your actual ability. You might be adequately rested 21 days from now to toe the line again at full steam (but you might not). So, my advice would be to be completely honest with yourself. Did the weather rob you of a 3:45 that you want badly enough to risk either an injury or a bad day? And if so, is that extra few minutes' PR worth another marathon effort? Those are the questions you should ask yourself. Only you know the answers to those questions!

Thanks everyone for the input.... I really got a lot from it and realize if I do it I need to be doing it just to do it and not to get a PR! Plus I need to wait a few days to make sure lol

I did a 50k a month ago, the Shamrock yesterday, am walking hero for the arts, doing the mission 10 miler slow, have signed up for the rail trail and the frederick half. I'm just doing them to finish though and not racing. I'll always be the one worried about cutoffs. My spring plan was to build up for the 50k, and then taper from race to race. I'm just trying to work on slowly building up and avoiding injury. (And not ignoring my pt exercises) You'll do great!

Well I did it! I signed up!!!!! We will see what happens ๐Ÿ˜‚

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1 week ago

Joshua Roane

Another safety warning to all you runners out there. Watch the cars and drivers on the road and coming in and out of driveways and parking lots!

We had a very close call this morning with a driver on my left who was taking a right out of a parking lot and didn't look to her right to see us. She was moving about 15mph on her way to rolling right through the stop sign. She came within 2ft of running right into me, and I believe if her kid was not in the front seat to yell at her, she would have mowed me down.

A bit scary but all is well. Please keep your eyes on the drivers out there, and likewise be on the lookout at your surroundings when behind the wheel.
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Glad you avoided a bad situation, Josh!

Thanks for the reminder the remian vigelent.

Glad you are okay!

Glad it turned out okay!

Yes! And doubly remember this when it is dark. Even if you have lights on! Non runners don't realize they need to look both ways!

Yesterday with the half group Jenny Heacock Sauter and I were running together and we came to a driveway the driver never looked the other way we waited a good 45 secs maybe before he saw us! After almost getting hit last year in the same situation I make sure they see me!!!

People are in such a hurry today.

One of the big problems I see is that drivers often do not come to a complete stop until the front of their car at the edge of the intersection (thru the crosswalk). Some intersections in Frederick, drivers can't see what traffic is coming until they are already in the cross walk. As pedestrians, we have to pause approaching intersections unless there is a clear view in both directions leading up to the intersection. If I see a car approaching a cross walk, I don't assume they see me and are going to stop. I look for eye contact and acknowledgement from the driver. If I can't see clearly in both directions approaching the intersection, I come to a complete stop.

Yep, great advice. I had a close call as well a couple weeks ago crossing Rosemont. Ultimately we need to be the overly cautious ones even when we are in the right-of-way. I almost hit James Salley in a crosswalk on 7th Street last year because I didn't see him as I approached the intersection because of the pillar in my car. It was totally 100% my fault but nonetheless I am a very cautious driver in city settings and I still made a mistake. It's ultimately our responsibility as runners and walkers to make eye contact with drivers in the situations. It may end up being their fault but we're the ones that will suffer.

I regularly have drivers not stop for me while I am standing IN the crosswalk, and that's with a large stroller and little kid(s) in tow so we are hard to miss - they are purposefully not stopping even though they see us. Please be careful everyone! And thanks for the reminder again.

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1 week ago

Ess Bee

Just back from a week in Australia, jetlagged and haven't done training runs in a few weeks. Anyone looking to run a really slow mission 10 miles with me this weekend? ... See MoreSee Less

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Really slow is my natural pace! I'll be starting near the 12 mile pace sign!

I'll look for you

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1 week ago

Andrea Thompson

I'm looking for a half marathon to run in April that is local - any suggestions? Thank you! ... See MoreSee Less

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Columbia half April 23

Western Md Rail Trail in Hancock md is April 9. Columbia half marathon.

Thank you both!

There is also coastal DE half in Dewey Beach DE and that is an awesome race and after party.

Oldfields Half in northern Baltimore County is April 1. Flat out and back course mostly on the NCR trail. Very inexpensive too. Also a really option.

River Valley Trail Run

Loudoun in VA was great last year. It's April 23, I think. Would highly recommend!

I am running hapalua half in April ๐Ÿ™‚

There's a trail half early in April in the Michauex (pa) buckridge burn I think it's called. Im signed up for the river valley trail half too...that's later in the month though.

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2 weeks ago

Jennifer Lange

Sorry last marathon question... I think... so the weather got worse for my marathon tomorrow and I am so indecisive as to what to wear. I will start in a poncho and fleece I can drop.. I will do a hat and glove... but with this weather is a fleece shirt better or long sleeve... just want suggestions from other people, I will pack it all to be prepared. Another option is long sleeves and add extra sleeves I can take off ๐Ÿค”
And yes I'm crazy and obsessive about what to wear ๐Ÿ˜‚ but with rain, wind and real feel of 28-30 it's not looking good.
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Sorry last marathon question... I think... so the weather got worse for my marathon tomorrow and I am so indecisive as to what to wear. I will start in a poncho and fleece I can drop.. I will do a hat and glove... but with this weather is a fleece shirt better or long sleeve... just want suggestions from other people, I will pack it all to be prepared. Another option is long sleeves and add extra sleeves I can take off ๐Ÿค”
And yes Im crazy and obsessive about what to wear ๐Ÿ˜‚ but with rain, wind and real feel of 28-30 its not looking good.

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Everyone's different, but I wouldn't go fleece in the rain; the humidity always makes me feel hotter once I start moving (even though it makes it feel colder at the start). Definitely a hat with a brim and whatever you have that is best at wicking moisture for pants and top!

You should probably wear whatever you would wear on a long run under similar conditions. Why mess with success?

I would probably layer in some way so you can take things off if you get hot rather than wear a fleece. I think I'd probably wear a long sleeve and maybe a light jacket because then you can take the jacket off but also put it back on if you get chilly. I drive myself crazy with what to wear too so I get it!!

I would say it's probably most important to stay dry (even though you'll be sweating ) if you don't keep the poncho then you'll probably want a water resistant top that is thin enough to run in but not going to get you soaked . I know Nike and north face have some .

If you plan to race it all out you can dress less than if you are just running it because you will keep warm just by pushing it the entire time. Personally I would wear shorts with calf sleeves. Short sleeve shirt with arm sleeves. Start with a light long sleeve throw away shirt that I would drop as I heat up. Last would be the lightest water resistant wind breaker, tie around waist if rain stops or get too hot. Hope you have a great race and embrace the cold wet rain, positive attitude goes a long way!!

Just remember that you want to dress for 20 degrees warmer than the actual temperature,so no fleece. Everyone is different when it comes to clothing and their body temperature, so keep that in mind. The most important thing is to keep dry, so I'd go for a lightweight rain jacket that you can tie around your waist if you get hot or it stops raining. And like others said before, trust your training and have fun!!

Layers . . . Multiple lighter layers will trap air and keep you warm. As you heat up, you can remove outer layers to avoid overheating. A waterproof or water resistant shell that vents can keep you dry during active rain, but you can tie it around your waist when it isn't raining. Gloves and a hat are a must. I usually carry a Buff so I can cover my neck, face, and/or ears, as necessary. Don't forget to have fun!

Good luck tomorrow

Thanks everyone..... the forecast keeps getting worse but I will just keep positive and be glad I am healthy and able to run whatever the weather is!

When I ran Shamrock (marathon) last year I think the conditions were similar (maybe more wind and less rain last year). I found the long stretch mid race that was going into the wind (from about mile 6 to 20 I think) kept me from warming up once I got running like normally tends to happen for me, so I stayed much cooler then I was expecting. Keep that in mind during the first few miles if they're downwind and think about how soon to shed layers.

I like to use this as a guide for how to dress. Modify as you get used to what you're wearing. And as others said, my priority would be to stay dry!

I have a long sleeve smart wool half zip top that I use to run in the rain all the time. I wear a thin tshirt under. Never done a full in it but I have run several halfs. I dont.know if you have a wool top you could or have run in but it's great wet, still warm and it protects against the wind well. I find that wind cut through all my fleece and I would start to get really cold. A half zip top is nice b/c it is so easy to make cooler and then go back warmer with ease. I also have a "spongy" tech top that also does great in the rain. Not sure if you have anything like that. I would make sure to have something warm to put on at the end. It could be a really big temp.drop once you stop moving. Hat with brim always keeps me most comfortable in the rain.

Regardless of the weather, enjoy today's journey!

Thanks everyone for the advice...... I ended up pants, a tank, long sleeve and vest. I am so glad I didn't do shorts or capris I saw numerous people with wind burn. The conditions were worse than I even thought... at mile 13 got hit with extreme wind like I'm guessing 25mph+ and hail. That's on top of the wind and rain before that. But I finished and with a PR of 40 min so I can't complain! Thanks everyone for the advice!

So apparently it was a 52 min pr... I was slower at mcm then I thought lol

And no one year of that was enough Michelle Mitchell ๐Ÿ˜‚

Awesome job!๐Ÿ’จโ„๏ธ๐ŸŒจ๐Ÿƒโ€โ™€๏ธ

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2 weeks ago

Robbie Blaylock

Sort of weird question, anyone use potatoes as a fuel source during a run? What about in the morning before a run? If yes, do they work well? Looking for more natural sources for runs, preferably things not processed. Thanks ... See MoreSee Less

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For bike riding I use those little potatoes. I boil them and add a wee bit of olive oil and salt. They'll take me for miles and miles. I haven't tried them running.

I like them at the aid stations during longer trail runs, causes no stomach issues like other fuel might.

I devoured small potatoes at mile 42 aid station of JFK. I approached that station delirious and death awaited me. 5-6 cups later, I was running sub 9 min miles to finish the race

hmm, so maybe I will give them a try. Thanks

This was a topic of discussion lately between Kimberly Whalen and I. Then I read that they have 50% more potassium than bananas. Impressive.

At what mileage would you eat them? Is this half marathon fuel or more long trail run run fuel?

I seem to only tolerate real food. For my multi-hour runs I fuel on oatmeal (make stiff, put in ziplock), dried fruit (pineapple is a favorite), potatoes, goldfish crackers, Kind Ancient Grain bars, applesauce. For serious calories I have found I can tolerate the Almond Cherry Bonk Breaker bars.

I have a sensitive stomach and potatoes work great for me. Not very portable, but I like them for pre run and will take them at aid stations.

Well for me since I'm running slower, these runs that are 8+ require fuel for me so I'll use the same strategy as before. 35 to 45 minutes into a run, every 20 to 30 after that

Actually I eat eggs and potatoes in the morning have my best workout run.

I eat raw potatoes like you would an apple

I can honestly say salted potatoes have saved a number of runners. As a pacer for 100 miler runners I never leave an aid station without a zip lock of salted potatoes for my runner. Good carbs, salt and easy to digest when nothing else is. I truly feel I've saved runners from quiting by force feeding them salted potatoes. Just ask Donna Abernathy Lalli; Rudy Regner Janadel Harris or Brian Carr. Possibly one of the best ultra foods ever !

Yes!!! My favorite source of carbs to use. Helped me a lot training for and running my marathon! I liked to put pink Himalayan salt as well since our bodies need that too .

Yes! When I travel for races, I boil a small bag of mini potatoes to keep in my hotel fridge and eat them before going to bed and with breakfast.

I ate salt potatoes at the aid station at Ricks Run and managed a third, unplanned for loop last year. Not saying it was a definitive cause and effect, but it didn't hurt. I haven't tried carrying them with me for long runs (though it's on my list to do so), but I almost *always* have a baked potato post-long run now. (My husband is a trooper and puts one in the oven for me when I text that I'm on the way home so it's done by the time I'm out of the shower...).

Awesome husband

I see people at ultras eating potatoes.

I always have a sweet potato pre long run. They work really well for me.

Ok so breakfast was a potato and 2 eggs. Had 1 small potato ever 35 minutes. Run felt great, and feel great after and they tasted so good. Thanks everyone for your comments

Robbie Blaylock thank you for posting this question. I had no idea about potatoes did 9 miles today and I had a potatoe at 3ish and 6ish miles. They were just what I needed and oh so yummy. I've been having a really hard time running this year much slower than last year from taking all fall/winter off and putting on a few extra pounds. I will be bring them with me for the Mission 10 Miler next week

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1 week ago

Jordan Young

Up in NYC for the United Airlines Half. Had the awesome opportunity to meet Meb and snag a photo and autograph! Anybody else up here for the race? ... See MoreSee Less

Up in NYC for the United Airlines Half.  Had the awesome opportunity to meet Meb and snag a photo and autograph!  Anybody else up here for the race?

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Ha ha. I feel connected. Just flew united from Australia. I can barely keep my eyes open. Enjoy your run

I love Meb! Exciting to have met him!

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1 week ago

Heidi Novak

Malt Madness at Attaboy BeerMarch 30, 2017, 5:00pmAttaboy BeerForget March Madness, itโ€™s Malt Madness!!

Our FeBREWary Happy Hour was such a huge success we decided to check out another brewery, Attaboy Beer in Downtown Frederick.

Attaboy Beer opened in 2016 and offer different beers on tap, including IPAs and Pales, as well as Belgians and some seasonal beers with fruits.

They sell pre-packaged snacks and welcome any outside food (including delivery), just no outside alcohol.

We look forward to seeing everyone on March 30th!!

-Happy Hour Committee (Heidi Novak and Syble Roane)
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Malt Madness at Attaboy Beer

1 week ago

Andy Sandrik

Hi Steeps, hunting down results for the Lucky Leprechaun races, assuming the races took place. Can anyone point me in the right direction? Thanks and congrats to everyone who ran races last weekend! ... See MoreSee Less

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It's going to take her awhile to post. She was pulling the tabs off the board. Give her a few days at least .

There was an email that said results and photos by end of the week

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1 week ago

Alissa MH

I've been following this FB group for a long time. Finally just officially joined the club!

Considering a few upcoming races (Making Hay 10k , Women's Distance, and the Frederick 1/2)!
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Welcome Alissa! Sign up for the Women's Distance Festival this month before the entry fee goes up! It's a great deal and we'd love to have you join us.

Welcome!

Welcome to the club!

Hope to see you at Makin' Hay 10K!

Welcome to the group

Thanks everyone! Looking forward to catching group runs and the 1/2 training group !

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2 weeks ago

Carl Pritchard

Ran 20 with the Marathon Group. They are the funnest bunch of people. Monique Marie pushed and paced me on the first half. So I have say good luck to Jennifer Lange tomorrow. ... See MoreSee Less

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Thanks! I missed running with her... I'm sure she told you how she always thinks I push her but really we push each other ๐Ÿ˜‚

Glad she had company! Sorry I couldn't join you Monique Marie!

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2 weeks ago

Sheila Wright

Hello, everybody! I just joined the club and I am so excited to be here! I look forward to meeting new people and, of course, running a million miles with you guys. ๐Ÿƒ๐Ÿƒ๐Ÿƒ๐ŸƒBTW anybody in Mount Airy? ... See MoreSee Less

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I do I do! We have a Run/Drinking Club called Pub Runners. They run every Thursday at 6:30.

I'm in Mt airy too! How have I never heard of this pub runners?!?

Im in Mount Airy as well, but due to having a 6 month old my training has been strictly on weekends. Wish I could do Thursday runs with the pub runners Amethyst Tymoch but Id have to bring the baby.

Kimberly Whalen

I'm in Mt. Airy/Woodbine area. I work nights so can't ever make the Pub Runners! ๐Ÿ™

I am in New Market. Often run with a small group there at 6pm on week nights

Welcome to the club

Live in New Market & work in Mt. Airy. Welcome! ๐Ÿ™‚

Welcome Sheila!

Welcome! Join us on a trail run sometime. FSRC Trail Runners ๐Ÿƒ๐Ÿป

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2 weeks ago

Jennifer Newcomer

Has anyone ever run with a bad sinus infection? Need to do 5 miles tomorrow/Sunday in prep for the mission miler next weekend. ... See MoreSee Less

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That 5 miler will not make or break how well you do in the race next weekend. However, not giving your body a chance to rest and heal probably will.

100% agree. Running with a sinus pressure would be brutal. The pounding while running will make it so much worse. Give your body the time to heal- that will help you so much more for the 10 miler than getting those 5 miles in ๐Ÿ’œ

I have a sinus infection and a marathon Sunday... I started antibiotics Sunday and it's slightly better but not much. If I take mucinex d and Motrin in the am it is ok til night but I am not sure how it will impact my race ๐Ÿ˜ฌ so anyways I feel your pain. And I'm sorry!

Rest...

If it's in your nose, you're good to goes. If it's in your chest, it's best to rest. If your forehead's hot, you'd better not.

Rest!! Without a question.

Thanks everyone. I'm definitely going to rest up and hope I can crush that 10 miles next weekend!

I agree with Evan! Rest might be your best bet though.

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2 weeks ago

Martha Grib-Kachman

Today, last year, I was at Md. Spine Center undergoing double-level spinal fusion. Prior to that, I tore every ligament and tendon in my right ankle. After well over a year of not running, I am training for the Frederick Half Marathon! My non-running friends and relatives think I'm crazy! I think I'm blessed and am very happy! ... See MoreSee Less

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I'm sorry you had to go through all that but it's inspiring to hear you back at it again. Good for you and good luck in your training

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2 weeks ago

Ruth Taylor

I have very bad news. I have injured my hamstring yesterday. Just got out of ortho, looks like just a "strain" not a tear. But still will not be able to run for about 4-6 weeks depending on how fast I heal . Obviously, this puts me at a disadvantage for leading the marathon training group. Looking for anyone who is willing to lead the group runs on Tuesdays and Saturdays. Have already posted this Saturday's run on the FSRC marathon page- 20 miler from Zi Pani. Doesn't have to be one person- just anyone who is willing to lead on any particular date especially Saturday's Group runs. Think the Tuesday groups will be no problem. I can provide any technical help you need- just can't run! Thanks. ... See MoreSee Less

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Sorry your injured Ruth. ๐Ÿ™

Oh no, so sorry Ruth! Hope you'll heal up quickly

Oh no! I'm so sorry Ruth!

Sorry, hope it heals well. If I was trained up I'd help! 20 miles is out of my league at the moment.

That sucks, rest , weight train , walk , very light stretching , and drink beer. Hope that helps .

I hate to hear that. I will say that dry needling expedited my hamstring healing process -- I'd highly recommend it!

Sorry to hear about your injury, Ruth! That sucks - hope it gets better very soon!

Well that stinks! So sorry, Ruth!

Oh no. I'd be willing to help on some Saturdays, can't do this one but maybe the next. Message me the dates.

Ohh! Sorry you're injured. I came in the Needwood after 2 1/2 years. It felt good!

Sorry to hear this, take it from me, two time Hamstring tears that you need to listen to the Docs and do the strengthening exercises โ˜น๏ธ

I'm really sorry Ruth, that's awful.

So sorry Ruth, hope you heal quickly ๐Ÿ™

Sorry about your being injured. Tough time of the year to have to take a break with all the upcoming races. Hope you heal quickly.

oh no. i feel for you and hope u heal quickly and completely. i cant led your group- i would only lead them to ruin....we would never leave ZiPani...i am afraid...

Speedy recovery

Shoot!

So sorry to hear Ruth. Wish you a speedy recovery

So sorry Ruth! You'll be back better than ever before you know it

So sorry, Ruth Taylor! Hope you recover soon!

Oh, no! Wishing you a smooth and speedy recovery!

Oh no! Heal quickly Ruth Taylor! Listen to your body and rest. Thinking about you!

oh crap! get well soon, Ruth!

I'm sorry. That sucks.

I pray you heal quickly, Ruth! So sorry to hear this.

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2 weeks ago

Heidi Novak

We've heard from many people wanting to know about the March Happy Hour. We are finalizing the details and will put together an invite this weekend.

You can mark your calendars for Thursday, March 30th and stay tuned for more details.

Happy Hour Committee
Heidi and Syble W. Roane
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2 weeks ago

Billy Clem

We really recommend this for anybody interested in nutrition and running. These education nights are intentionally scheduled around our training programs because they are designed to complement them.
Dr. Mark has immense running experience, including incredibly fast half marathon and marathon times. Over the years he has discovered what an important part nutrition plays in running (and heath in general), especially as he gets older. You have to be doing something right if you're running sub 3 hour marathons in sandals when you're in your 50s!
On top of all his knowledge he's just a genuinely nice and interesting guy, so come out and listen to what he has to say.
Please RSVP to the event page so we know how many people are coming.
httaps://www.facebook.com/events/264548433983761/?ti=icl
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This sounds very cool. I can't get the link to load on my phone. When is it?

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2 weeks ago

Melissa Wyatt

Hello! Has anyone here ran the NCR trail Marathon held every November in Maryland? I'm wondering how "trail" like it is. More like the C&O trail, or more like a hiking trail? Thanks! ... See MoreSee Less

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Haven't run it but have biked it. It's a lot like the canal, wider than a hiking trail and smooth terrain.

flat & easy, like the C& O... I believe the marathon ends on the road though, and has some hills

I ran it. It's almost entirely on canal like path. Big downhill from the start ( which is a warm school) and huge uphill the last mile back to the warm school

One warning - you do have to get past a gang of unruly gnomes twice out on the course. ๐Ÿ˜Š

Thank you everyone. I'll have to travel out and visit the area/route. It will be my first marathon ๐Ÿ˜ฎ

Yep. Very C&O like. Fast course, but a big hill at the end like others mentioned. Very easy logistics, you get to wait in the school before the start, same day packet pick up. It was my 2nd (but there was a 10 year gap b/w my 1st and 2nd), and I had no complaints.

The oft-repeated belief that the trail portion of the NCR is "flat" is both inaccurate and the cause of occasional poor performances at the race. In truth, once you reach the trail shortly before mile 2, the railroad bed has a very subtle uphill grade all the way to the turnaround around mile 13ยฝ-- a barely perceptible climb until it increases a bit over the last two or three miles. Runners gunning for a specific time goal will often push to stay on their intended splits, thinking that the trail is flat, then they find themselves unduly fatigued by the time they're on the slowly descending return portion. This takes many by surprise, and I can't say I haven't fallen victim to the trap myself a time or two. An efficient running of NCR takes the slight ascent into account and allows for slower mile splits on the outbound. It becomes a terrific test of patience as well as trust in one's effort over one's split times. All this said, the final hilly 1ยฝ road miles are indeed brutal after the relative ease of the rest of the course-- and especially brutal for those of us who remember the olden days when NCR finished ON the trail in Sparks, with no race-ending hills at all! The Baltimore Road Runners Club does a nice job with the marathon every year, and it's always nice to support these sorts of small & more intimate marathons.

I ran it 20 years ago! Great trail, but when I ran it it finished on the trail. There was no "warm school" involved, but no hills at the end either.

Even if I wanted to I couldn't run it but man I want to do this run one day just for the gnomes.

I'm running a half there on April 1, sponsored by Back on my Feet Baltimore. Come check it out!

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2 weeks ago

Ken Kotchenreuther

If it's Wednesday its STEPS night at the garage. 6pm. ... See MoreSee Less

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Yep! I went to the gym. No steps in this frigid weather for me!!๐Ÿคฃ

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2 weeks ago

Jennifer Lange

So I'm getting a little nervous about the weather for my marathon Sunday... wind, rain and cool temps. Any advice? I feel like I trained really well but could not have really prepared for weather ๐Ÿ˜ฌโ˜”๏ธ๐Ÿ’จ๐ŸŒซ๐ŸŒง ... See MoreSee Less

So Im getting a little nervous about the weather for my marathon Sunday... wind, rain and cool temps. Any advice? I feel like I trained really well but could not have really prepared for weather ๐Ÿ˜ฌโ˜”๏ธ๐Ÿ’จ๐ŸŒซ๐ŸŒง

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Run to enjoy yourself. Racing on a cold, wet, windy day doesn't sound like much fun. A light shell, a hat to keep rain off your face, and gloves that will keep your hands warm when it is cold and wet should help keep you reasonably comfortable. I've seen quite a few people using hand warmers recently (seems like a good idea).

What race are you running??

My favorite mental trick lately for races in tough weather conditions: if you have a GPS watch, consider turning off the mile beeps so that you don't get stressed if you happen to take a slow mile! This way you can still track your time and distance to get a general sense of how you are doing without feeling like a slave to your mile splits.

This was exactly the kind of temperature I ran this race in last year. It really sucks.

Might try a throw- away top layer for the cold. Ran shamrock 2 years ago- only a small portion of race is vulnerable to wind. Most of course was inland and protected.

Crossing my fingers the weather changes. It is unpredictable this time of year, so maybe you'll luck out. I ran Boston one year with cold rain and ridiculous wind. Dropping all expectations was the best thing I could have done. It's hard when you have trained hard, but now I go into every race just wanting to do the best I can on that day, in those conditions. I did end up PRing and think I did better b/c I relaxed and trusted myself. For me, rain and wind is still better performance wise than high temps and sun. So you might be okay anyway! My best advice is to change quickly afterward into dry clothes. The after is more miserable than the during! And if you feel cold and wet during the race, think about the volunteers. At least you get to keep moving! That always motivates me to suck it up and move a little faster. GOod luck!

I'm running it as well. Yesterday the forecast was for 0% chance of rain so I was super annoyed to see this this morning. I ordered a big green disposable poncho for the start and maybe the first mile or two.

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2 weeks ago

Kimberly Whalen

Anyone have a good 6 or 7 mile run in Mt. Airy? ... See MoreSee Less

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Route 75 is great. I run out of my driveway on 144.

We have some good hilly routes!

A lot of us run down Buffalo and back up the neighborhoods into Watkins and a Main Street loop onto Rising Ridge.

Starting at 26 and Buffalo. Run Buffalo towards Sam's Creek. Run Buffalo to the ends where it runs in to Sam's Creek. Make right on Sam's Creek. It turns into Hooper. Run Hooper all the way to 26. Make right on 26. Back to Buffalo. It is a hilly route

U can run the develpments off Penn Shop Rd- Manorwood, Samhill Country Estates, Harvest Ridge and the Preserves at Harvest Ridge- that will give u 7+ miles

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2 weeks ago

Lynne Plantier Vu

Hi everyone. I just joined the Steeplechasers. I already know a lot of the members, and am looking forward to joining some group runs. I do so much better when I have people to run with! ๐Ÿ™‚ ... See MoreSee Less

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Yay Lynne Plantier Vu welcome

Welcome Lynne!

Welcome Lynne! I didn't realize you weren't already a Steep!

Yay!! Lynne Plantier Vu ๐Ÿ™‚

Do you have to pay to just meet up at baker park on Mondays and Wednesdays to try and get back with running ?

Welcome Lynne! It's the best $20 you'll ever spend!

Welcome

Welcome to the Steeps!

Thank you everyone for your input . Lynne Plantier Vu and I work together . I did join last year for the training for the woman's distance 5K festival but than I didn't continue after ๐Ÿ™

Welcome Lynn, glad you joined!

Welcome to the club.

Welcome! Come out and join the trail group when you get a chance.

You can also sign up for our training groups (also free!) for half marathon and marathon to find out about group runs. (Don't Actually have to race those distances to sign up for training groups). Also check out FSRC group run page. Welcome to the Club!

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2 weeks ago

Kara Schmid

Does anyone want to run the Mission 10miler for free? ๐Ÿ™‚ an injury is keeping me from running it and I don't want it to go to waste! Can transfer bib to new runner. ... See MoreSee Less

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I do I do, free of pain, sweating, the feeling of naseau...

Darn. I would have taken it.

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2 weeks ago

Bill Susa

Okay folks, great news! Even though the Spook Hill Cider & Wine's sister race, Makin' Hay 10K, is not wine or cider centric, by luck a brand new cidery is opening up a couple of miles from the Makin' Hay HQ on race day. The folks at Willow Oaks Craft Cider have graciously agreed to open a bit earlier than they had anticipated on 4/15 to accommodate runners who may want to stop by after Makin' Hay. They have a lovely space, great view from the deck, will have tea, water and some farm goodies as well as cider available. They should be ready to begin receiving guests around 10:00 www.makinhay10k.org www.willowoakscraftcider.com ... See MoreSee Less

Okay folks, great news! Even though the Spook Hill Cider & Wines sister race, Makin Hay 10K, is not wine or cider centric, by luck a brand new cidery is opening up a couple of miles from the Makin Hay HQ on race day. The folks at Willow Oaks Craft Cider have graciously agreed to open a bit earlier than they had anticipated on 4/15 to accommodate runners who may want to stop by after Makin Hay. They have a lovely space, great view from the deck, will have tea, water and some farm goodies as well as cider available. They should be ready to begin receiving guests around 10:00 www.makinhay10k.org www.willowoakscraftcider.com

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Nice!

Ok I don't drink beer but I'll do cider. Now I need see if I can make this work.

I'm not running it but I may check for available volunteer spots.

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2 weeks ago

Tina Cole

I'm not sure what the sidewalks look like so I'm going directly to the All Saints deck for the stairs. If you want to join, we start at 6:00. ... See MoreSee Less

2 weeks ago

Mike Geisler

Hmmm was asked by my IT dept to justify why they should allow me to download "garmin express" on my work laptop? So, basically I'm looking for suggestions on how to lie to my employer. ... See MoreSee Less

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It's a workplace safety issue. If the data isn't tracked, the run didn't happen. If the run didn't happen, the data tracking person will go mental. If the data tracking person goes mental, no colleague is safe.

Healthy, fit employees are happier and tend to stay with their employer longer, use fewer sick days, don't take smoke breaks, and are generally nice people??

It's cheaper than them paying for weekly therapy (in fact, it's free!).

Does your work reimburse for an exercise program? It's tracking for that...

Because if it doesn't get installed, you're going to start having a lot more IT problems for no apparent reason. Purely coincidental, of course.

Because if someone runs away with it, you need to know their minute mile. Strava line-up or it wasn't stolen.

You have a whole department for the iliotibial band?

to save in health care costs

Showed IT gal my watch .. showed her ant stick ... then she said "say no more go get ur laptop" .

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2 weeks ago

Carl Pritchard

Ran 7 with the Marathon Group. Ran with Evan Machusak. He gave me quiet calm coaching tips while we ran. I was so focused on form and cadence that I forgot to be tired. My Garmin says I ran a record 10 K. Thanks Evan. ... See MoreSee Less

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Way to go guys! My biggest increase in pace was when I adjusted my form just a tiny bit. It was also the best I'd felt after finishing my races. Watched two of Mark Lawrence's 10 minute Chi Running form demonstrations and never looked back.

Evan also gave Janadel many compliments during our run as a person who taught him a lot.

๐Ÿ™‚ Yep! That's the way it works. Becoming more mindful about technique, running becomes a lot more interesting and enjoyable!

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Hello Steeps, for those of you new to the club, these Frederick Running Festival on course training runs are hosted by us, The Frederick Steeplechasers. This is an opportunity for everyone to see some of the half marathon course and for us to show the out of towners our awesome hometown. This is also a great event to invite other runners outside of the club to.
This year we've got some great news regarding the training runs. The Frederick Visitor Center is opening up early for us so we have very nice pre-run bathrooms to use as well as lots of information about our town. We also have a new sponsor, If The Shoe Fits/Charm City Run is going to be providing the post-run refreshments for both training runs.
PLEASE RSVP to the first training run at the link below so we have an idea how many people will be attending. The info below will be updated shortly to reflect the bathroom availability.
Happy Running, Billy Clem & Heidi Novak

FRF Course Training Run #1: (9 Miles, April 1, 8am)April 1, 2017, 8:00amThe Frederick Visitor Center at 151 S. East St, Frederick, MD 21701Official Frederick Half Marathon TRAINING RUNS hosted by the Frederick Steeplechasers Running Club.

COURSE MAP, Training Run #1 (9 miles): www.mapmyrun.com/routes/view/1004755737

In 2017 we will continue our long-standing tradition of hosting supported on-course training runs to help you prepare for race day. With help from the Frederick Steeplechasers Running Club, we have two supported course training runs prior to race day. The runs are FREE and open to the public and will include varying distances.

All runs will start at 8:00am from the parking deck at 151 E. All Saints St, Frederick, Md. 21701. Park in the Board of Ed parking lot next door (no permit needed on Saturday) or at the Parking Deck across the street at 125 E. All Saints St. Please leave the few visitor center reserved spots for other visitors. The visitor center will validate your parking pass if you park in the garage. The Frederick Visitor Center has offered to open early just for our group. We will now have a great starting spot for our group runs and great bathrooms as well. Please make sure to thank them and get lots of information about Historic Frederick Maryland while youโ€™re in there.

This is a casual group run, and is not timed or held on a closed course. Runners of all abilities/paces are welcome, but must obey all traffic laws. We ask that you run against traffic or on sidewalks for best visibility and safety. RUN AT YOUR OWN RISK. Feel free to add or subtract mileage if you are at a different training distance that weekend.
The Steeplechasers will provide turn by turn directions, post-race water and Gatorade, and mid course water for the 12 miler. We suggest you bring your own water and other energy supplements if you will need them. We will also have information about Frederick and there will be plenty of locals there to answer questions and talk your ears off during the run. We look forward to seeing you out there!
This is not just an opportunity to see the course but for those out of towners, you can see where you would like to eat or stay while in Frederick for the race. We will be running through downtown Frederick's historic district so feel free to ask your Steeplechasersโ€™ hosts questions about any restaurants, cafes, pubs, or shops that you see along the way.
If you would like more information or would like to join the Frederick Steeplechasers Running Club, please go to steeplechasers.org

If you are planning to attend, please RVSP to the event posted on Facebook so we may plan accordingly. Thank you in advance for your cooperation.
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FRF Course Training Run #1: (9 Miles, April 1, 8am)

2 weeks ago

Robbie Blaylock

Question. Anyone use those super feet inserts? Are they worth the money or not really? I was just told that on foot has a mild pronation and the other has a collapsing arch and those would help. It's the first anyone has ever suggested them to me.

Thanks.
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Go see Josh Funk, Zach Baker and R2P. I think usually it's better to fix muscular issues than let products aid in compensation and further a compromise

What Pamela Monaghan-Geernaert said.

I had them before I got stability shoes. Not only did I get my sense of humor from my dad, but I also got his flat feet. ๐Ÿ˜

I wear them....and love them!

I just put them in my Trail shoes because I was having heel pain. After a few days with them on, no more heel pain. So yup, I'm a fan.

It's one of those things "your mileage may vary." If you aren't having foot trouble, leave it be. If you are, then give them a try. They come with a money back guarantee.

I was recommended inserts (I have low arches) and stability shoes by a reputable shoe store back when I lived in San Francisco. I actually ended up hurting my foot running in them - it overcorrected I think. Got rid of those (which sucked because I spent $$$) and pick my own shoes now based on what feels comfortable. Haven't had another problem. I am also doing what Pamela Monaghan-Geernaert said and making sure to pay attention to muscular issues and do a ton of stretching and foam rolling.

I was skeptical until I went to "if the shoe fits" this week. The folks there measured my foot with no weight on it, then had me stand and watched how far my foot extended. They recommended the "green" insert. They had me stand and attempted to lift my toes which was difficult. Then they had me stand on the insoles and lifted my toes with ease. Walaaaa....everything has been better since that day. Good luck! And you know I run and average of 25-30 miles per week.

I wear custom orthotics for slightly flat feet and I had pretty bad PF in both feet. Wearing them with stability shoes was a bit too much, but I do run in them and have been. Your feet know what you need. If you haven't had problems, I would skip them.

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2 weeks ago

Cindy Cohen

I hope its ok to post here. It was nice to sit next to y'all at the Club Challenge. Now, PGRC would like to invite our friends in the Steeplechasers to the second race in the MD RRCA Grand Prix Series- Springburst 8K, April 29, in Greenbelt, MD.
Sign up at runsignup.com/Race/MD/Greenbelt/Springburst8k2012
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I hope its ok to post here. It was nice to sit next to yall at the Club Challenge. Now, PGRC would like to invite our friends in the Steeplechasers to the second race in the MD RRCA Grand Prix Series- Springburst 8K, April 29, in Greenbelt, MD.
Sign up at https://runsignup.com/Race/MD/Greenbelt/Springburst8k2012

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I ran Springburst for the first time last year and it was fun! There's an out-and back section so you can see all your friends in front of and/or behind you, and the overall route is a little rolling but quite fair. The race is only 45-50 miles from Frederick via 270 and the Beltway.

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2 weeks ago

Lou King

Thanks for all your support and kudos, both here and on my personal timeline. The overwhelming theme of all the awardees' acceptance speeches was about volunteerism and what it means to the RRCA and its member clubs.

Thanks again to all the volunteers who make the Frederick Steeplechasers such a fantastic club to be a member of.

youtube.com
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2 weeks ago

Ruth Taylor

Congrats to Keary Johnston who placed 1st in her AG at D.C. Rock n' Roll Marathon!....Even though it was her "slowest marathon ever,"! Too cold to take race pics today. Thanks to Paul Smeck who provided great race day support - dropping us off at start and meeting us at the finish. His support was greatly appreciated on this very cold, windy day! ... See MoreSee Less

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Congratulations Keary!!!

Way to go!!!!!

Woo hoo!

Both of you ladies ROCK and ROLL!

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2 weeks ago

Rich Secrest

Be sure to beat our price increase. Price jump kicks in tomorrow evening midnight.

Martins Mill Covered Bridge 5 MilerApril 1, 2017, 8:30amAntrim Township Community ParkBe sure to beat our price increase. Price jump kicks in tomorrow evening midnight.
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Martins Mill Covered Bridge 5 Miler

2 weeks ago

Genna Vegh

So uh...Any tips on getting back into running after a long absence due to a (now fine) knee injury? Especially if you've also lost all your motivation and gained 15lbs? Asking for uh, a friend...... ... See MoreSee Less

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One mile at a time.

Yes...you run with me.

As Evan said, one mile at a time. We've missed you! Come out and join us. We are here for you!!!

We've missed you!

You may want to call Kristi- she's also trying to start again after a long break.

Also, walking is okay. Run, then if it is too much, then walk. Once you feel good again, run some more

I'm with you , I would love to start again . Let me know if you would like to meet on Monday's and Wednesday's .

I heartily second the walk / run approach. After my hip replacement I started with a walk/run ratio of 9 minutes to 1 minute for 45 minutes or so then gradually increased the running portion over time.

Just start a training program- walk / run / walk - you know the drill - ๐Ÿ˜‰ just show up ( says the guy who lives in a different city now )

Be patient with yourself. Run a little, walk a little, and just see how it goes. Come run trails with us and I'll give you a plan.

Here's a great return to running plan from P Pfitz. I used it after breaking an ankle and having surgery. Did quite nicely. While I know it is "After a stress fracture" it can be used for any injury. kemibe.com/distancecoach/labreports/stressfracture.shtml

I was in similar situation. Just find someone who's at a pace you feel comfortable with and have them help you along. That's basically what I've had to do.

Finally! Was wondering what happened to you. Look forward to seeing you on the trails once your up to it.

I'm returning to activity after decades. I'm using the Galloway run/walk. While some of you studs run many minutes before a walk break, there is no shame is starting with 30 seconds of each. Heck, Jeff Galloway is in his 70's and runs marathons at 15/30

Be mindful you are a runner, just start where you are. It's not easy for anyone; it sucks, but it does get better ๐Ÿ™‚

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2 weeks ago

Kibby Powell

Any local races on Mothers Day, May 14? Mom wants to do a race together. ... See MoreSee Less

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The Delaware marathon in Wilmington is, they'll be giving out flowers to all the females who finish for mothers day. I think there will be some other mothers day perks as well

Harpers Ferry 1/2 marathon on Saturday 5/13

racepacket.com

There is the Mother's Day 4 miler in Reston.

Woodle. We are waiting for her to get old enough to come home. Can you say Sucker!! They are just so darn cute. No shedding.

all 3 of mine shed, wouldn't trade them for the world

Ok...since we are sharing doggie pics. Here is my little cutie.

I need to win lottery so i v=cane have umpteen bazillion dogs

i may need to stop drinking too

in all seriousness about dogs i feel safe running with the boys either or both, nobody gets close to me. They cross Father Hurley Blvd to get on the other side.

Ok...one more pic of Jesse...Love this one of him. Shows how crazy he is. Lol ๐Ÿ˜

I love running with Schooner, the Great Dane! ๐Ÿ™‚ I'm a dog trainer and am writing about running. I'm a beginner runner, though, so not likely to offer any of you running tips. But I can offer tips about running with your dog. ใ€€ All the articles on my website are free. www.smartdoguniversity.com

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2 weeks ago

Billy Clem

Our own Lou King was just awarded the 2016 Road Runners Club of America Outstanding Club President of the Year at the RRCA convention in Detroit. Way to go Lou. Thanks for all the hard work you put into our club. ... See MoreSee Less

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Congrats! You deserve it for all your hard work.

Congrats Lou!!

Wonderful. Congratulations Lou.

Congratulations!

Congratulations Lou. Thanks for all you do for the club.

Congratulations! What an honor!!!

Woohoo and so well deserved!!

As you might expect, Lou was very gracious. He named all the board and the past presidents even though Harriet Langlois, Eric Cameron, and I were probably the only people in the room who knew them. Congrats. A very nice honor.

Congratulations! Well deserved!

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