Intervals Blog

Intervals content comes from FSRC members. Share your club news or running-related experiences, expertise, or interests in the next edition. No advertisements, please.

Submission guidelines:

  • 750-word maximum
  • Please submit your article in a Word document
  • Up to 2 images (2 MB size-limit, per image) may be submitted, per article — please include image sources
  • Please send submissions to by the deadlines listed below
  • Submission deadlines are as follows: March 1st (spring edition), June 1st (summer edition), September 1st (fall edition), and December 1st (winter edition)

Never too Late for Olympic Dreams ()

by Ruth Taylor

Who hasn’t ever dreamed of competing at the Olympic Games? Having reached the milestone birthday of 50 this year, I knew that my Olympic dream was well beyond me. Or so I thought. Then I realized the Senior Olympics, also known as the National Senior Games, may be an opportunity both for …

Help! I’m in a Running Slump! ()

by Jennifer Hallberg

So, you’ve been a regular runner for a while now. And at first, everything was great. You loved running. You couldn’t get enough of that runner’s high, and the thought of training for your next goal was exhilarating. For the most part, you looked forward to your planned runs, and you typically …

FASTER IN THE PAST: Mr. Metcalfe ()

by Brent Ayer

In early 1978, I was a 23-year old neophyte staffer for U.S. Representative Goodloe E. Byron. I was given a fancy title, “Field Representative.” In fact, I was the congressman’s driver. I had no back-ground in politics and little idea what I was doing. Ninety percent of my job interview questions were …

Carbohydrate Needs for Endurance Runners ()

by Julie Harris, RD

Proteins vs. fats vs. carbohydrates. Despite what the media wants you to think, you need all three. And if you’re training for an endurance event, you especially need carbohydrates. For those of you who made it to Education Night, we reviewed the biochemistry of the macronutrient, the research, and the recommendations. …

Racing Team Results ()

June 2018 – August 2018

Date               Race                                                  Athlete / Results

2018-08-11 Blue Crab Bolt Little Bennett 10k Ruth Taylor 57:15 (1st AG)
2018-08-05 Dog Days 8k Ruth Taylor 42:15 (1st AG)
2018-08-04 Women’s Distance Festival Claire Heasman 19:11 (3rd overall, 1st Masters)
2018-08-04 Race to the Wall 10k Chris VanSant 40:19 (1st overall)
2018-07-21 Run

FSRC Officers & Key Volunteers ()

President – Jill Cameron

Vice President – Eric Cameron

Secretary – Nicole Davis

Treasurer – Harriet Langlois

Board of Directors – Brent Ayer, Pam Geernaert, Lou King, Mark Lawrence, Tim O’Keefe, John Stuart

Calendar – Jenny Hallberg

Competition – Shannon Matthews & Ruth Taylor

Communications & Bimonthly News Blast – Anne Shubert

Community Liaison – …

President’s Message ()

Spring is always such an exciting time for runners. We are setting goals and getting ready for summer running events. The winter, and hopefully the rain, has dispersed.

My favorite time to run in the spring is at dawn. Nothing is better. Watching the sun rise and enjoying the cool air is refreshing and invigorating.…

Ouch! Now What? ()

by Nicole Davis, DPT

Sooner or later it happens to even elite runners. Maybe it’s sudden and dramatic – the flip of an ankle on a section of raised sidewalk in Downtown Frederick. Maybe it’s a little twinge of the shin during the final weeks of training for your next half marathon. Ouch! Now what?…

Going the Distance ()

by Heidi Novak

When the 2017 Women’s 5K Training Program ended, many participants wondered, “What will we do now?” Thanks to Jolene Haile-Miller, weekly off-season runs continued. Maxann Davis, Brigitte Farrell, Katie Marple, Melissa Sites and Caree Vander Linden joined these runs and started increasing their mileage. They started talking about half marathons during a …

Race Report – Dam Yeti 50k ()

by Kerry McHugh

Fifteen Steeplechasers traveled down to Damascus, Virginia, to run the first inaugural Dam Yeti 50k on Saturday, June 2nd. The course runs along the Virginia Creeper trail, an old rail trail that offers sweeping views of the south Virginian valleys and farmlands. The Steeplechasers crew (known to the race director …