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1 week ago

Bill Duke

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 ๐Ÿ˜ณ. ... See MoreSee Less

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 ๐Ÿ˜ณ.

Comment on Facebook

Oh that's funny - it just wouldn't happen to anyone else! ๐Ÿ˜„

Yikes!!

Was it a rat snake? I haven't seen one with the white markings on the body.

Holy shit, traumatized for life,

Oh my. That's crazy on new design. What......

I would say that has got to be a black snake. Yes, that is their name. They are awesome, incredibly strong--they are constrictors. 5 feet long is not unusual.

I. Would. Die. ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ

Yikes! That's my neck of the woods! ๐Ÿ˜ฑ

I would have passed out!

Puking now.

I saw one of these in a parking garage in downtown last year! Up on the 4th floor! It was huge (or at least my memory is making it huge)!

Snakes love Silt fencing . Especially is the summer. Words from a former construction guy

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1 day ago

Scott Abernethy

Hey Steeps! Registration for the Army 10 Miler is open and filling up fast! Who's in? ... See MoreSee Less

Hey Steeps! Registration for the Army 10 Miler is open and filling up fast!  Whos in?

Comment on Facebook

Meeeeee!!!!

i am in with 6 other fools. oh and Americanna Inn sold out. unreal.... we got 2 rooms thankfully!

See ya there!

One of the best 10 mile races. Ran a low 48.00 one year and only place top 8.โ˜บ

I'm in!

I'm in!

I'm in!!

Chicago is the same weekend so Army loses this year

Isn't this run a lottery? Or am I thinking of the Cherry Blossom?

Already signed up! Can't wait to run with the family again this year!

I'm in

I'll miss running with Scott Abernethy and Linda Luthultz again but I can't make long term race plans until the brain surgery is behind me

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8 hours ago

Pamela Monaghan-Geernaert

Thanks R2P for the follow up
www.facebook.com/FunkDoctaJ/posts/10109780073705815Welcome to the Youtube channel for Rehab2Perform! Rehab2Perform.com Info@Rehab2Perform.com 301-798-4838
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1 day ago

Sam Kinser-Lakin

Has anyone ever done the New River Gorge trail 1/2? ... See MoreSee Less

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Following

it looks beautiful

These are at the bottom of the gorge

Granted this is from 2015 but here is a review from a run blogger about it. Sounds interesting for sure. pinkfeet.blogspot.com/2015/08/14th-annual-new-river-gorge-ous-trail.html?m=1

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1 day ago

Mike OGrady

Meet our Scholarship Winners

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:
โ€œRunning is not about being the fastest. Itโ€™s not about being the strongest. Itโ€™s not about winning, running is about heart and characterโ€ โ€ฆโ€ฆ โ€œRunning is not just a sport; it is a way of lifeโ€

Well done Catie
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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.

Congratulations, Catie!

Thanks Mike. I love these stories!

Awesome!!

She was one of my favorites! Her essay was top notch and straight to my โค๏ธ. Wishing Catie all the best!

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23 hours ago

Sigrid Zimmerman

It's official again my son officer in Md National Guard are registered for the Army 10 miler! ... See MoreSee Less

1 day ago

Qassim Abdullah

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

12 months ago

Sigrid Zimmerman

It official my son (officer in Md National Guard) and I are registered for the Army 10 miler! ... See MoreSee Less

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My mom and I are too!!

Yay!!

Woo hoo!

Just registered!

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5 days ago

Nicole Davis

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.
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Brenda Sauerwald, we should try this

Beth Lenox Cangemi

If I am free by 6, I will try to be there.

Wish I could make it. Maybe next week.

I won't be making it this time. Have fun everyone!

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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! ๐Ÿ™‚ ... See MoreSee Less

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OMG i did it and it was sooo cheap!!! thanks Michelle!

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Hey gang. Here is some follow up from Jarred Boyd presentation on Ed Nite. Enjoy. Steeps are going to be Wolverines !!

www.facebook.com/FunkDoctaJ/posts/10109774749565435Welcome to the Youtube channel for Rehab2Perform! Rehab2Perform.com Info@Rehab2Perform.com 301-798-4838
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2 days ago

Jennifer Newcomer

I found a great chiropractor but they don't take my insurance and it's too expensive out of pocket. Can anyone recommend a good chiropractor in the area? ... See MoreSee Less

Comment on Facebook

Park Bench Chiropractic - Dr. Rob - they are amazing!!

Dr. John. No appointments, no insurance. Pay what you can. www.centeroflife.us/chiropractic

New Life Chiropractic Center. Dr Steve is awesome!

Ballenger Creek Chiropractic - Dr. Cassie

Park Bench!!!

Peter Melon

Park Bench!!!

Park Bench my husband swears by Dr. Rob

center of life ..Dr John

Jeff Deshamps

Spring Ridge Chiropractic - Dr Lisa Ortiz is great!

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1 day ago

Heidi Novak

Your Winesday reminder about the May Happy Hour on Saturday.

Weekend Wine Down

Hope to see you there.
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Your Winesday reminder about the May Happy Hour on Saturday.

https://www.facebook.com/events/1924368277841020/?ti=cl

Hope to see you there.

5 days ago

Joe Hafner

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

Comment on Facebook

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.

www.bme-rc.com Facebook page is BelieveinMe Running Club - BME RC

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3 weeks ago

Brady Malone

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

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I agree!

Haha - thanks for the incentive for my final kick, Brady! Although poor Rachel Ridgway had to see how much it took out of me. ๐Ÿ˜‰

H2P

TLI?

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1 week ago

Kimberly Schaffer

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?
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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!

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3 days ago

Nicola Hildreth

Has anyone tried changing their running gait? I overpronate and knock my knees. I'm working on changing to a mid foot runner. Success stories out there? ... See MoreSee Less

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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.

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3 days ago

Jennifer Lange

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

Comment on Facebook

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!

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2 days ago

Rich Secrest

WWII Memorial Project 5KMay 27, 2017, 8:30amWilliamsport American Legion Post 202Williamsport American Legion WWII Project 5K
Registration: 7:30 AM
5K Race Start: 8:30 AM

Fees:
$17 Pre-Registered
$20 Race Day Registration

Location: Williamsport American Legion outdoor plaza
Course: Starts and finishes at the legion's outdoor pavilion
400 American Legion Dr.
Williamsport, MD 21795

Awards: 1st overall male and female finishers as well as the 1st overall male and female age group finisher.
Age Groups: 19 and Under/20-29/30-39/40-49/50-59/60 and over

T-Shirts: All pre-registrered participants are guaranteed a t-shirt.

Contact:
Jaime Dick 240-313-2808 or jdick@washco-md.net
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WWII Memorial Project 5K

3 days ago

Jenny Hallberg

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

Comment on Facebook

My email was in my spam folder...

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

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3 days ago

Marcos Rivera

Any suggestions on a good 10k or 10m race this coming weekend? ... See MoreSee Less

Comment on Facebook

There's a 10k called MCVET in Baltimore on Sunday. There's also a 5k at the same event that goes before, if you wanted extra racing.

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4 days ago

Rakesh Trivedi

Hey everyone Samsung Gear Fit 2 vs. Garmin vivosmart 3 ? Any recommendations, thoughts? ... See MoreSee Less

Comment on Facebook

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?

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5 days ago

Maureen McWilliams

any local-ish half marathons June 10th? ... See MoreSee Less

Comment on Facebook

You should browse halfmarathons.net

there is the frederick summer solstice run 8k in June

Running in tge USA & Active.com are good sites also to look at

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4 days ago

Billy Clem

We just wrapped up our winter/spring Half Marathon & Marathon Training Programs. ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿป
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 โค๏ธ The Steeps!
We will be opening up registration for our summer/fall sessions soon so look ๐Ÿ‘€ out for more info in the coming weeks. Both training sessions will be starting up in July.
Happy Running Steeps
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We just wrapped up our winter/spring Half Marathon & Marathon Training Programs. ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿป
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 โค๏ธ The Steeps!
We will be opening up registration for our summer/fall sessions soon so look ๐Ÿ‘€ out for more info in the coming weeks. Both training sessions will be starting up in July. 
Happy Running Steeps

Comment on Facebook

Thank you!

Thank you guys!

Thank you all!

Great work, thank you

Thank you from the bottom of my feet, Heidi and Billy!! ๐Ÿ˜ฌ Much love to you both.

New to Frederick from NYC. Looking forward to hearing more events..I am loving running in the outdoors here..CLEAN air..aaaaahh

Thank you all!!! On the lookout for fall marathon group!!!

Thank you!

Thank you all for all you do for us!! ๐Ÿ™‚

Thank you all for everything you do!

Thank you everyone for all you do for the club.

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4 days ago

Marcos Rivera

Very challenging course ... historic Marine half ... See MoreSee Less

Very challenging course ... historic Marine half

Comment on Facebook

Congratulations ๐Ÿพ๐ŸŽŠ๐ŸŽˆ๐ŸŽ‰

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5 days ago

Stacy Winters

Great seeing all the steeplechasers at the 5 miler. Congrats to Harriet Langlois for her age group 1st place ... See MoreSee Less

Great seeing all the steeplechasers at the 5 miler. Congrats to Harriet Langlois for her age group 1st place

Comment on Facebook

Thanks so much, Stacy! It was great to see you too!

Congrats ladies!

Rock on, that's awesome. Write your race review on Race Advisors: www.raceadvisors.com/germantown-md/running/germantown-5-miler

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Historic Half Marathon ... See MoreSee Less

Historic Half Marathon

Comment on Facebook

Great job ladies!

Awesome!! ๐Ÿ™‚

Fantastic job ladies!!

Congrats ladies!!

Whoo hoo!!

Congrats!!

Way to go ladies!! ๐Ÿƒ๐ŸŽ‰๐Ÿ…

Nice going!

Great job!

Congratulations ladies, you crushed it. Congratulations ๐ŸŽ‰๐ŸŽˆ๐ŸŽŠ๐Ÿพ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Awesome Ladies!!

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Finished!! Marine Corps Historic Half

Comment on Facebook

did u like it?????

Congratulations ๐ŸŽŠ๐Ÿพ๐ŸŽ‰๐ŸŽˆ

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2 weeks ago

Carl Pritchard

For Fall marathons training probably doesn't start until late June or early July. Does anyone want to run more than 10 miles every Saturday until then? ... See MoreSee Less

Comment on Facebook

I run too slow for you.

Trail training never ends. We'll be out they're every weekend -- CAT50 training starts this weekend

Keep me in the loop-might like to join sometimes

Same here!

I would probably be interested! Would like to start incorporating some biking in as well if anyone would be interested!

If there is a group with mixed paces I would be interested when I can, post in in group runs so we can keep up when and where.

I would be interested as well but will likely have one or both of my younger kids in the stroller so we stop occasionally, sometimes for a few minutes if I have to feed the baby.

I do but the doctor would say No. ๐Ÿ˜Ž

Lou and I will probably come out for some of these. Would like to keep up at least 10-12 on the weekends I'm not racing.

Definitely interested. I'm slow, though.

After Baltimore 10 Miler I'm in. I'm doing Chicago, which is October 8th, so if the goal races are Baltimore and MCM I'll be on a different schedule.

I should be in after the 20th. Gotta start getting ready for freedom's run

I will be intrested

I'd be interested in doing this but with less mileage for those who plan to run a half marathon in the fall. Maybe we can offer two distances like Jenny is doing with the Tuesday night group run.

Yes but i am kinda slow but could get faster

I'm down, I managed to win the MCM lottery so I need to keep up miles over the summer.

I'm interested.

I'm in!

I'm in for some Saturday runs.

Sounds good!

I'm new to the club. What time and where do these Saturday morning runs usually take place?

7 AM to beat the heat or 8

Add me to the list, pls! I may not join every Sat but would love to when I can.

I was considering a fall marathon this year, but I'm at least a month away from any 10+ mile runs right now....

I'll be doing long runs on the trail as I train for Ragnar. I'll pick up marathon training wherever that is in the process. But have fun.

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5 days ago

Jennifer Lange

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 ๐Ÿ˜‚ although it's the same when you see the weather forecast and all you think about is how it will affect it too lol ๐Ÿƒ๐Ÿปโ€โ™€๏ธ life of a runner. ... See MoreSee Less

5 days ago

Jenny Hallberg

Some of the Steeps at the Germantown 5 Miler this morning! Great work, everybody!! ... See MoreSee Less

Some of the Steeps at the Germantown 5 Miler this morning! Great work, everybody!!

Comment on Facebook

I was there! It was a good race... wish I had seen the picture lol! I need a steeps shirt to wear ๐Ÿค”

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.

Hope the race went well for everyone!! Congrats!! Write your race reviews on Race Advisors: www.raceadvisors.com/germantown-md/running/germantown-5-miler

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1 week ago

Mark Lawrence

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

Comment on Facebook

Mark, Azhar Ibrahim and I can help at 8:30.

Mark I will be there

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 ๐Ÿ˜Š

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...

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1 week ago

Kimberly Whalen

I had forgotten how much I love early morning runs! Miles before 6 am just fly by. Thanks Katie Coleman Malone! ... See MoreSee Less

Comment on Facebook

Yes! Thank you!

I'm sorry I missed it this morning!! Hate it when work interferes!

You guys start at 530am, right? If you start at 5am, I'm in!

I wouldn't mind attending runs with you ladies once I get speed back up to your pace lol

In the summer I hope I can join you guys some ๐Ÿ™‚ counting down the weeks now!!!!

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1 week ago

Scott Abernethy

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

Comment on Facebook

It was a pleasure meeting with you and helping you with your goals! Thanks for allowing me to be a part of your process!

I have an appt on Monday and am looking forward to it. Overdid my ankle this past weekend and I think I thoroughly screwed my program.

These guys are top notch

Top notch all the way around. Best in class.

Love R2P! Way to go Clark Kent!

Stacy Brady DiFranco

Did you see Orthopedist first and get referred or just make the PT appointment?

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1 week ago

Lou King

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! ๐Ÿ™‚ ... 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.

Comment on Facebook

This. Is. Awesome.

Wow, how cool! Thanks!

Yes this is totally awesome

Current list: Charm City Run (If the Shoe Fits), New Balance Frederick, The Kitchenette, Olde Mother, CycleFit Frederick. More are in the works.

That is so nice!

Roy Rogers should be on the list. I've stopped there multiple times lol

Awesome!!!!

Awesome efforts, keep up the good work ๐Ÿ‘๐Ÿ‘๐Ÿ‘

This is an awesome idea and a great service to all runners

Totally awesome!!

What a great idea!

I can remember way back when (about 15 years ago) The local McDonalds (Marlton subdivision in Upper Marlboro) would let me use their restroom plus they would fix me a cup of ice water ๐Ÿ™‚

Love this idea. Pistaros will hopefully be one of them. They were great the one day I needed more water and to use the bathroom especially when 7-11 wouldn't give me any ๐Ÿ™‚

Great idea! I liked their page since they are so runner friendly.

Awesomeness!

The Y MCA has always been runner friendly i have stopped there on occassion. Bathrooms and water fountain lobby

I frequented the High's on 194 when I was training. So grateful that I could come and go with no squabble!

Great stuff Lou! Is use of restroom facilities really a requirement? Even non-food service?

Cool. Thank you!

This is great! Thank you. YES, restroom facilities are a necessity especially for us WOMEN!!!

Allie Korotky.

Thank you again.

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1 week ago

Peggy Waxter

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

Comment on Facebook

I'd love to im trying to get involved ๐Ÿ˜Š

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1 week ago

Amethyst Tymoch

I am offering two bibs for this Sat. 5k9 Mutt Run in Mount Airy. In exchange you will run my dogs. Brown dog can pace at 9 black dog 10.
Great for a family run...
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Comment on Facebook

I wish I was home this weekend! Working In the ATL. Although. If I was home, Schooner would demand that I run him, lol.

Will be running by myself. Pace is 10-11. If that works for you, I will take your black dog.

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1 week ago

Crys B Achuo

does anyone have a water sprayer pump thingy that I could borrow for tomorrow? ... See MoreSee Less

Comment on Facebook

Jim Treece?

Yes I do, I think it is a 2 gallon sprayer, only been used with water.

Still my favorite RD!

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2 weeks ago

Qassim Abdullah

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

Today, We conquered Harpers 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 dont 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 its beauty is its 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 Fredericks. 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.

Comment on Facebook

Congrats to all of you!!!! ๐Ÿƒ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ

Amazing job! Congratulations Ameenah Noor!!!

What a great picture! Congratulations to each of you!! Sounds like a fantastic race.

I'm impressed!

I didn't conquer anything. My only goal was to finish and enjoy the course!! It was a great morning. I really enjoy Harpers Ferry.

You guys rock. Great job!! Congrats to Ameenah on her first half.

Congratulations!!

Congratulations! I'm glad you enjoyed it. It is one of my favorites. Nice job on your first half Ameenah!

Congratulations!

Great job!! What a great picture

Kudos to Ameenah Noor! That picture is going to be memorable! Congrats!

great bob and great pic!!

I had such a great time running with you! It was so much fun and such a gorgeous course! โค๏ธ

Congratulations! What a family of adventurers!

Toughest half I've run. Congratulations !

Sounds lovely, nice job! Did you get bib #1?

Thanks Crystal Tressler. Yes I did, that was awesome. However I was wasn't #1 in the race, too slow for that.

Great job guys! Congratulations to Ameenah Noor!!

This is one I really want to do - congrats!

Way to go!!! And a special shout out to Ameenah on her first half. ๐Ÿƒ๐ŸŽ‰๐Ÿ…

Carrie Kuehne Hafner

Congrats to all!

Congratulations everyone

Congratulations!!! ๐ŸŽ‰๐Ÿ˜Š

Amazing!!! Congratulations!

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1 week ago

Carl Pritchard

Ran 6 with the fun bunch. Ran around 9:15 pace with Evan Machusak and Joshua Roane for five miles. Crashed and burned a 10 minute mile finish. You can't beat the heat.
Sun 1 : Carl 0

My advice is to carry water even if it is only 4-6 miles.
... See MoreSee Less

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Yes, and more than 4 ounces ๐Ÿ™‚ I ran out in the first mile.

I thought I was going to die during my 4 miler today. That sun was brutal.

I had cotton mouth during my run. Lol

Or run first thing in the morning. ๐Ÿ˜

50 degrees is the optimum temperature for a human being to sustain physical activity. 80 degrees requires a pretty significant adjustment!

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1 week ago

Heidi Novak

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.

We look forward to seeing everyone on May 27.

Happy Hour Committee
(Heidi and Syble)
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Weekend Wine Down

1 week ago

Ken Kotchenreuther

Yep, it must be Wednesday....
S
T
E
P
S
Same place, same time, same pace!!
A.S. Street Garage, 6pm, your choice!!
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4 weeks ago

Nicole Davis

Happy to have shared 31+ miles of trail in 90+ degree heat with Kerry McHugh yesterday at the North Face Endurance Challenge. ... See MoreSee Less

Happy to have shared 31+ miles of trail in 90+ degree heat with Kerry McHugh yesterday at the North Face Endurance Challenge.

Comment on Facebook

Next up, Cat50!!! ๐Ÿ˜Ž๐Ÿ”ฅ๐Ÿ‘Š๐Ÿ’ฅ

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.

Looking good ladies. Congratulations

Great job!!

Rock on ladies!! That's amazing! Write your race reviews on Race Advisors: www.raceadvisors.com/sterling-va/running/north-face-endurance-challenge-washington-dc-0

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1 week ago

Lauren Elizabeth

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

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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. ๐Ÿ˜ฅ

I wanted that shirt so badly as well. At the expo they only had large left!!!

I got mine at If The Shoe Fits!

Thanks everyone!!

This shirt?

I added a link to one style of shirt

I got mine at the expo

They'll put the left over inventory on the Frederick Running Festival website, they have a merch tab on there

I'll be at Charm City tomorrow evening, I'll try to remember to take a photo of the shirt they have there

They have a few different styles

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1 week ago

Renee Shaffer

For sale. $50 ... See MoreSee Less

For sale.  $50

1 week ago

Francis Moats

I just changed jobs this week. What nights are there group runs? ... See MoreSee Less

Comment on Facebook

There are Tuesday runs at 6. There are groups that meet Monday's and Wednesday also. I think a group meets at if the shoe fits on Thursday (Barbara, they still do this?).

I changed underwear this week.

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1 week ago

Heidi Novak

The May Happy Hour will be Saturday, May 27th. An event will be posted later today. ... See MoreSee Less

The May Happy Hour will be Saturday, May 27th. An event will be posted later today.

1 week ago

Kimberly Schaffer

Just joined The Steeplechasers!!! ... See MoreSee Less

Comment on Facebook

Yay welcome!!!!!

Welcome!

Wednesday trail run in the shed if you want to go.

Me too welcome ๐Ÿ˜Š

Welcome.

Welcome!

Welcome!!

Welcome.

Welcome aboard ๐ŸŽ‰๐ŸŽŠ๐ŸŽˆ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Welcome!

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2 weeks ago

Scott Abernethy

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. ๐Ÿ™‚ ... See MoreSee Less

Comment on Facebook

When I get back from Portland i can check you out

Josh Funk. Zach Baker

Scott, 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.

What's the injury?

Great Workshop I highly recommend it!

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2 weeks ago

Mike Geisler

Harper Ferry 1/2 = hills + hills +hills + hills + hills + hills + hills + hills . Other than that it was great . ... See MoreSee Less

Comment on Facebook

I still have nightmares from that course. Good job!

Was it flat?

And you probably killed it!!

I absolutely loved that course!!!! It was such a fun run!!!

I think you may have left off 1 last hill there! I was a spectator today...it was beautiful and very hilly from what I heard. And muddy! Well done!

I have to say my least favorite Hill is the one behind the hotel at the very end of the race that was in the grass! That was just a really mean trick!

That little grass hill was hard. I loved the race though. The weather was nicer than I was expecting too! Bonus hills for brunch.

That last grass hill was killer!!

So... I hear Harper's Ferry half is hilly

Sounds like a lot fun ๐Ÿ˜ณ

Congratulations Mike Geisler for finishing ๐ŸŽ‰๐ŸŽŠ๐ŸŽˆ๐Ÿพ๐Ÿ‘๐Ÿ‘๐Ÿ‘

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2 weeks ago

Roseann Abdu

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? Donโ€™t just sit there โ€” get those fingers typing! Hereโ€™s what you need to know about newsletter submissions:

โ€ข 500 word max (~ one page, single-spaced) for articles
โ€ข When possible, please submit a photo or image with your article and include photo credit/image source
โ€ข 50 word max per Steep Shout Out
โ€ข Your name will be included in your Shout Out unless you specifically say you would like it to be anonymous
โ€ข Send submissions to newsletter@steeplechasers.org
โ€ข Submissions are accepted on a rolling basis up to the deadline - June 1st
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2 weeks ago

Lori Acree Ropp

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

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 !

2 weeks ago

Rachel Cesca Hall

Just signed up for the Baltimore 10-Miler on June 3. Anyone else going? Carpool, perhaps??? ... See MoreSee Less

Comment on Facebook

I live in new Market and your welcome to ride with me but I have to leave right after I run to head directly from my house somewhere so I can't stay for any of the after fun.

I just signed but I'm running with ASA so I'm not sure of my logistics yet.

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2 weeks ago

Jennifer Lange

Sorry for my constant questions. Does anyone know of a 5k on July 4? Thanks! ... See MoreSee Less

Comment on Facebook

Autism Speaks 5k in Potomac

Waynesboro Pa Has a 5k. Williamsport MD has a 5k.

Not July 4th but July 1st will be a new steeps low key race that's a 5k. Free to members.

Have you tried searching the Running in the USA database? Here's the link: www.runningintheusa.com/Default.aspx

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2 weeks ago

Melanie Allen

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 ๐Ÿ˜‰ if anyone has recommendations for any inexpensive races I'd love to know ๐Ÿ˜Š ... See MoreSee Less

Comment on Facebook

Welcome Melanie!!

Welcome Melanie

Yay welcome!

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.

Welcome to the club.

Welcome Melanie. ๐Ÿ™‚

Finally girl!

Hey, Melanie! Glad you joined the Steeps!

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2 weeks ago

Mark Lawrence

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

Comment on Facebook

I can help at 8:30

I can help ๐Ÿ™‚

I can help!

Me too.

I can help ๐Ÿ™‚

Mark I will be there

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!

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2 weeks ago

Jennifer Lynne

How does one go about organizing a race?

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!
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Comment on Facebook

I have done a few 5K races at Seneca Creek Park I'm not sure how much they would charge you but the park is close that early in the morning so you don't have to worry about lane closures

Mark Lawrence probably could help you out at least with some advice

You should start by looking at the Race Support page of our website. Here's a link to the information letter we use as a reference for every potential new race director. Let me just say that it's not an easy task and is much harder to do successfully than people think. steeplechasers.org/wp-content/uploads/2014/12/Race-Support-Letter-20151204.pdf

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.

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Anybody have prescription sunglasses they like ? If so what brand ... See MoreSee Less

Comment on Facebook

I don't run in mine, but I have a pair for everyday stuff from Warby Parker that I really like.

Angela Romano Papillo

Ugh now I need to figure out where I put mine. Haven't ever run in them but will try this year.

I have a pair of Adidas ones. Options were slim at my eye doc but they work great. No fogging and light weight.

A pair where you can see the ground๐Ÿ˜Š

I love Maui Jim's. They have impeccable customer service and also come in prescription strength.

I use Rudy Project with transition Rx lenses for sports. Most models have swappable lenses so you can always switch them out. Maui Jim for every day.

No but I have found polarized fishing sunglasses @ Walmart to be the best running glasses ever + you can see fish more easy

I jus wear m everyday Rx sunglasses when I run. Sometimes not ideal, but they're expensive and can't afford more than one pair. Running blind is not an option for me.

Maui Jim's are awesomely clear. I have both an everyday style and a more wrap around style that I wear for running. Both polarized. Excellent customer service. Come in RX as well as normal.

I have a decent pair of prescription sunglasses, but my problem is that Amy glasses I wear fog up when I run.

Oakley ...

Oakley and a 20yr old pair of Bolles with the insert that I keep updating. Run and ride mostly the Bolle.

Yes got them at dr Nathan office very light weight can't remember brand I think SL

I have Maui Jim's and agree with Laurie Luck the customer serve is top notch!

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2 weeks ago

Crys B Achuo

running in the Middletown area this afternoon...anyone have a 6 mile route with a hill in the middle? ... See MoreSee Less

Comment on Facebook

Crystal Tressler

I love that Crystal is now the hill expert ๐Ÿ˜‚

Had a really nice run!! Back country roads...just what I needed

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2 weeks ago

Val Nolan

Hey guys !! Are you aware of any race that runs over the Brooklyn Bridge ??? ... See MoreSee Less

Comment on Facebook

For starters- www.keithsrace.org/

Thanks so much !!! I'm so disappointed because I thought Rock & Roll Brooklyn would run over the Bridge

The Great New York 100 miler does but it is full for this year.

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2 weeks ago

Allison Lee Young

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).
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Comment on Facebook

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.

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2 weeks ago

Brad Eyler

I'm looking to do my first full marathon this August or September and wanted to know if anyone had any recommendations? ... See MoreSee Less

Comment on Facebook

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

Did you run the half? Didn't see you!

www.wineglassmarathon.com/ This was my first. Mostly downhill... very well run event. October 1st

I liked Erie Marathon in September. Two loops, but otherwise flat and fairly shaded. Not a huge amount of crowd support if you're looking for that.

Freedoms run!

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2 weeks ago

Angela Marini

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.
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Comment on Facebook

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.

that stinks!

Shoot!

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.

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2 weeks ago

Crista Strople Horn

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

2 weeks ago

Jennifer Miller

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

Comment on Facebook

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.

following!

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.

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2 months ago

Val Nolan

Will steeplechaser get Bibs for MCM ? I was not selected at the lottery ๐Ÿ˜ฅ ... See MoreSee Less

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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.

Thanks !!

I'd join the marine corps marathon group sometime this summer. People will be posting transfers all summer long.

Thanks

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 !!

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2 weeks ago

Nicola Hildreth

Has anyone tried the McMillan online training plans or something similar? Thoughts? ... See MoreSee Less

2 weeks ago

Laurie Luck

Are FSRC races usually scheduled around the same time every year?

I am planning my 2018 work travel calendar and I'd like to be home for as many races as I can.

Wondering if I can use this year's race calendar to block off the same weekends next year?
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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.

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2 weeks ago

Jennifer Lange

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 โ™ฅ๏ธ ... See MoreSee Less

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Cliffhanger Trail in WV and Memorial in Annapolis and Johnstown Flood in PA

5k in Williamsport, Md

There's 5k on the 28th at Knob Hall Winery in Clear Spring

Color run is at fairgrounds on 5/27

Sole Challenge 6 hour Norlo Park Fayetteville PA

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2 weeks ago

Jennifer Lange

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

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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!๐Ÿ™‚

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". ๐Ÿ™‚ 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. ๐Ÿ˜๐Ÿคท๐Ÿผโ€โ™€๏ธ๐Ÿ˜Ž

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 ๐Ÿ˜‰ )!

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 ๐Ÿ˜€

Who is your friend? I'd like to send them this picture

IMO, you are overthinking it.

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2 weeks ago

Jenny Hallberg

**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! ๐Ÿ˜‰

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/
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Thanks for organizing this. I won't make it due to attending the O's game. ๐Ÿ˜€

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

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2 weeks ago

Monique Marie

OK. I have crazy Marathon Brain!

#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!!!
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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! ๐Ÿ˜ƒ 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?! ๐Ÿ˜๐Ÿคท๐Ÿผโ€โ™€๏ธ 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.

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2 weeks ago

Michelle Powell

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

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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 ๐Ÿ™‚ 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?

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2 weeks ago

Ken Kotchenreuther

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 !!
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