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We are getting ready for another week.  We will be at Carderock on Saturday, May 18th @ 8 AM ET.  The coaches will be Kevin and Satya.  

 
Seminar:  Coach Kirk will be doing a seminar on Running basics. 
 
Register: If you haven't already done so, please register for the Summer Training Program. 

Sign Up: PLEASE sign-up for each training run.  Please click on the following link and enter your information.  Please Sign Up by Thursday (5/16) at Noon.

Meeting Point:  Carderock Recreation Area // Chesapeake and Ohio Canal Towpath // Potomac, MD 20854

Directions/Parking:  

Here is a link to the Carderock location on Google Maps, and you can obtain personalized driving directions from Google.

You will pass other parking lots in the Carderock area, to reach the 3rd and last parking lot where we meet.

 
Starting Time: The run starts at 8:00 AM.

Distance: The full marathoners are running 5 miles and the half-marathoners are running/walking 2 miles.

Course:  We will be running on the scenic C&O Canal Towpath that runs 188 miles along the Potomac from Georgetown in DC to Cumberland in western Maryland. This is a hard pack trail with markers every mile. We will walk a few short yards from the parking lot to the towpath, accessing it just shy of 11 miles, and then head out westward (increasing numbers on the mile markers).

Full Marathoners will run 5 miles

You will pass the 13 mile marker, and cross over a little wooden bridge. In about 4-6 minutes or half a mile past that you will cross another small wooden bridge. You will run for about 100 yards or 1 minute past this second bridge, and then turn back. There will be a volunteer or coach at this location to mark the turn around. In case you see mile marker 14 you’ve gone too far and you should turn around for what will have become a 6 mile run.

Half Marathoners

Your coach will lead you out on the trail to the turn-around point and back.

The C&O canal is one of the prettiest trails around, with the river on one side and the C&O canal on the other, and well shaded for the most part. The trail creates small ecosystems for wildlife along the way, and you might see some Blue Herons and other birds along the way. Do enjoy your time on the trail!

Weekly Articles:
MCC NewsPlease check out the MCC Training Page for weekly articles and tips.

Host Charity:  This week’s Host Charity is TASSC.

Carpool Information: If anyone needs a ride to the MCC training workout this Saturday (or any Saturday), please send an email to carpool@mc-coop.org. Please include your address/neighborhood along with your contact information. We will attempt to pair you up with a ride giver, please send any carpool request by Wednesday 9 PM ET. Thank you

Upcoming Training Run
Next Saturday the 25th of May, we will run from Columbia Island Marina.  The run will be hosted by Iqraa and Vandana and Sundar will be the coaches.