August 30, 2008 Long Run from Peirce Mill
At 7:00 AM on Saturday, August 30th, we will run 12 miles (9 for half marathoners) on the Rock Creek Trail and Beach Drive in Rock Creek Park. The start and finish location is Peirce Mill (there are four parking lots there; see this map). Beach Drive closes to through traffic at 7AM (that’s why we can run on it).
See the course route here. We will start by heading 2 miles south on the trail past the National Zoo entrance and then around (not THROUGH) the tunnel until reaching Beach Driver again where turn back. We retrace our path on the trail then on Beach Drive until Picnic Grove 9 for the half-marathoners and Wise Road for full marathoners (at the top of the hill where the gates are closed; Wise Road has motor vehicle traffic). Turn around and retrace your steps to Peirce Mill plus, in honor of this year’s Olympic Marathon, and extra hairpin turn at the final picnic grove to round out the mileage.
Strengthen Your Core
Flexibility and strength are among the characteristics needed to avoid injuries in running. But running won’t give you either one. You all now know about stetching, and Coach Jay has emphasize weight training. Another important area to work on - for running, and life in general - is abdominal strength. Many lower-back injuries result from weak abdominals.
Check out Dr. Pete Pfitzinger’s (former Olympic marathoner) set of core training exercises.
Also see the NEWS Archives.