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Christopher Dean (Avid Hasher, dad, and entrepreneur; wants to run with Jimmy Buffett.) |
 Name: Christopher Dean
Nickname: Dean
E-mail: deannerz@yahoo.com
Why you decided to be a coach this year: I really enjoy marathons. I try to be as involved as I can, since I haven’t picked my next marathon coaching is one way for me to help others enjoy there next race.
Running history: I have been running for 20 years. I started in middle school and haven't stopped. I ran for Div I on scholarship and tried to get a stunt on the pro tour for three years after college (Never scored a point). I ran many races in those years; half and full marathons were my favorite. After many years of racing against (and always losing to) Keith Dowling, I asked him to join me in forming the National Marathon that runs in DC. After its first year I stepped down as Assistant Race Director to start my own company, and since then I have only been running recreationally.
I am motivated by constant improvement. I am always trying to better myself. This philosophy is the story of my racing, career, and family life. I am also an avid Hasher, dad, and entrepreneur.
Marathon Race History: Feels like too many to list. In total about 15 marathons in the last ten years. My PR is 2:33:32.
Top 3 Marathon Training Tips: 1) Learn by doing: Insanity can be defined as expecting different results from the same actions. Training can be insane but racing shouldn’t be. Don’t expect a good race if you are trying new things that day like drinking Gatorade or eating gels for the first (few) times. The body needs to train to do everything you do on race day.
2) Quality over quantity: This may sound like an oxymoron coming from me since I use to train 140 miles per week, but it’s true. Running that much you do a lot of “Junk Miles” which help builds muscle mass and teaches’ your body how to burn carbohydrates better, but they are often slow and when you’re exhausted. Focused runs such as speed work and long runs near race pace provide critical workouts that will significantly enhance your PR. Junk miles are called junk for a reason.
3) Dress for success: At work you dress for the position you want to be promoted to, this works in running too. Being prepared for the weather that you train and race in can mean the difference between hitting a goal and hitting the wall.
Preferred Running Fuel:
Drink: Water
Food: oranges
Age: 34
Hometown: Queensbury, NY. My hometown is the first township in the Southern part of the Adirondacks. I grew up running up and down mountains through unlimited miles or wide dirt trail. It was perfect beauty, never mind the biting horse flies.
Occupation: Downstream Energy Specialist with a side career is sports marketing & logistics.
Random fact:
I spent one week every summer during middle-school volunteering on a dolphin research expedition. I would help the crew perform the dolphin research via video taping, sailing the crafts, and general boat hand duties. For this I got to live on the boat in Key West for free during that week. At night I would volunteer crew for local bands playing at Hogs Head Saloon on Duval Street, allowing me into the bar to listen (sorry no drinking) to bands.
After the Boston Marathon in 2002 a reporter from the Washington Post came up to me and interviewed me for 5 minutes. She said when she started that I was the first DC area finisher (I was about 99th place in 2:36). Exhausted but thrilled to get interviewed, I talked to her instead of getting a post race massage. Then she finishes the interview with, “Well you might not make the newspaper because Keith Dowling finished in the top 15.” Of course he was the write up the next day.
Coaching philosophy: It’s all fun and games until you miss your run.
Famous person you'd most like to run with:
Jimmy Buffett has turned every failure into successes. He almost never gets radio play, he's rarely ever been in the top ten chart, and has had personal failures that top career blunders. Yet the man turned himself into the richest singer ever with earnings estimated at $100 million a year.
I would love to hear what he has to share.
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Bernard Pesjak ("It still feels awesome every time I do it.") |
 Name: Bernard Pesjak E-mail: Bernard@pesjak.com Why you decided to be a coach this year: I have gained a lot of knowledge about running, have had few opportunities to advise people on training. I thought coaching would be great to try. I love running. It gives me a lot of time to be by myself, in silence. As one of my friends said: "Running is like a meditation." Running history: I started running in 2004 as a part of my workout warm-up routine. On October 28, 2007 I finished my first marathon, Marine Corps (3:25:35). The feeling was sensational despite awful pain that would not go away for days. Since than I've run few more marathons and some longer races. It still feels awesome every time I do it. My marathon PR is 3:17:23. Eventually, I became interested in ultras. I signed up for North Face Challenge 50M in September 2008 but Tropical storm Hanna forced organizers to cancel the race less than 48 hours before start. Around 20 running enthusiasts gathered together at Great Falls Park determined to run the race on our own. I finished after 30 miles. My first official 50 miler was the Bull Run Run, which I ran in 9:51:19 My goals for this year are to run couple of 50K during the summer, complete the North Face Challenge 50M in September, Andiamo and MCM in October, and then the JFK 50M in November. Top 3 Marathon Training Tips: (1) Have the right mindset -- that is, you must know (replace with believe, if that makes it more sense to you) that you can do it. Everybody can do it. (2) Long training runs. You will gain that "knowledge" before the race day. (3) Fuel well (food and fluid) during training and the race.Preferred Running Fuel: Water with electrolyte tablets and Power Bar GelsAge: 40Hometown: Ravne, SloveniaOccupation: RetailCoaching philosophy: To borrow one of Zig Ziglar quotes: "If you don't see yourself as a winner, then you cannot perform as a winner." Famous person you'd most like to run with: Tarahumara people (http://en.wikipedia.org/wiki/Tarahumara) |
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Ben Richter ("Running adds much needed balance to my life . . .") |
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 Name: Ben Richter
Nickname: Ben E-mail: bengalrichter@verizon.net Why you decided to be a coach this year: I really enjoyed the small-group coaching experience back in 2007 and hope to be able to bring out the best in a new group of trainees. Running history: I started running winter track in high school, as a way out of having to endure regular physical education classes. I ran my first marathon in Honolulu in 1981 but didn't get serious about training with a group until 1997. What a difference that made! I've been training with DC Road Runners since early 2000 and have run over 50 marathons. Running adds much-needed balance to my life and, as a masters runner, I'm sure it helps fight the effects of aging. Top 3 Marathon Training Tips: (1) Plan your run, run your plan. (2) Learn and practice throttle discipline. (3) Tomorrow's another day. Preferred Running Fuel: Glycogen Age: 52 Hometown: Washington, DC Occupation: Information assurance engineer Random fact: I missed a Boston qualifying time at the 2008 Avenue of the Giants Marathon by two seconds. Coaching philosophy: Listen to your body. Famous person you'd most like to run with: Barack Obama (but I'd have to get him to quit smoking first) |
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Alex Albertini ("Make sure you have good shoes.") |
 Name: Alex Albertini
Nickname: Cricket
Why you decided to be a coach this year: I coached last year because I thought the program was very beneficial when I took it as a trainee, and I wanted to help runners complete their first marathon. I enjoyed coaching last year, so I decided to do it again this year.
Running history: Started running in 2005 with the goal of running a marathon. When I actually ran the marathon, I enjoyed it so much I decided to keep running.
Include prior marathon experience: Chicago Marathon 2006 (4:27:31); MarineCorps Marathon 2007 (4:36:51); National Marathon 2009 (4:04:38)
Favorite races: 1) Chicago Marathon 2) National Marathon 3) Cherry Blossom Ten Miler 4) Burke Lake 12K
Goals: Short Term - Run a marathon under 3:40. Long term - Qualify and run Boston.
PRs: Marathon - 4:04:38 Half Marathon - 1:40:02 5K - 20:31
Hobbies other than running. Baseball, football, traveling, camping, reading
How much do you train per week? 50 miles when training for a marathon, about 25 miles when not training for anything.
What motivates you? The desire to improve my time and to eventually qualify for Boston.
Top 3 Marathon Training Tips: 1) Make sure you have good shoes. So many injuries start with either the wrong shoes or worn out shoes. 2) Take it slow and steady. Do not increase mileage by more than 10 percent each week. 3) Above all, listen to your body.
Preferred Running Fuel: Vanilla Bean Gu; Gatorade
Age: 27
Hometown: Madison, Wisconsin
Occupation: Prosthetist / Orthotist I work with amputees and patients who have difficulty walking to develop custom prostheses and braces.
Random fact: When I trained for my first marathon, I had never run any race before, and had no real running experience. One year before the Chicago Marathon, I started running, with the goal to run Chicago. I trained by myself, had cheap $40 shoes, and did 80 percent of my runs on a treadmill. Although it worked out alright, I would not recommend it.
Coaching philosophy (if you have one): Three 20-mile runs is great preparation for a marathon.
Famous person you'd most like to run with: Paralympic Gold Medalist Brian Frasure and bilateral amputee Oscar Pistorius.
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Joe Emerson ("Cross train on your days off.") |
 Name: Joe Emerson Why you decided to be a coach this year: To give back to the club that has done a lot for me. Running/Racing History: I have run 3 marathons: 2 Marine Corps and 1 Richmond. I run 25-30 miles per week, which keeps me fit. I'm hoping to run 50-60 miles per week this summer and fall. Ten mile races (Cherry Blossom and GW Parkway Classic) are my favorite distance. Top 3 Marathon Training Tips: 1- Make hill running a part of your training. 2- Take a long nap on Saturday afternoon after a long run. 3 - Cross train on your days off. Preferred Running Fuel: Hammer - HEED lemon-lime and apple cinnamon gel Age: 43 Hometown: Easton, MD Famous person you'd most like to run with: Alan Webb |
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Keith Hosman ("I admit to being a beer snob.") |
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 E-mail: khosman3@comcast.net
Why did you decide to coach in the MTP this year?: I am retired and I have the time. Age: 54 Prior running experience: I ran 2 marathons in my mid 20s (I was also a DCRRC member back then). My PR was 3:28:44. I hurt my knee and did not run for 25 years. When I turned 48 I found out I weighed 282 lbs. I started walking everyday and when the weight got down to 230. I started to run. Since then I have run 23 more marathons, including qualifing for and running Boston 3 times. I now weigh around 180. I have also run 11 ultra marathons and plan to try my first 100 miler this year. My best marathon in the last few years was last years was Marine Corps, which I ran in 3:30:21. My goal is to break my 3:28:44 PR. I am close! My favorite marathons are Steamtown and Boston ( I like down hill courses). I try to run 70 miles plus each week. Preferred Running Fuel: My favorite running drink is the G2. Running tips: 1. Don't eat anything 3 hours before the marathon; 2. Don't go out too fast in the first mile; and 3. If you find yourself boxed in, don't weave to get around the other runners. Wait for things to clear. It's a marathon -- you have the rest of the race to burn up energy. Don't waste it weaving around other runners. Hobbies/Interests: I like to listen to Hi Fi (huge record collection). I read mainly history. I play computer games (Lord of the Rings online is the main one), and bike ride. I also love good beer. I admit to being a beer snob. |
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Matthew J. Rodjom ("I love the freedom from the world when running.") |
 E-mail: mrodjom@yahoo.com
Why you decided to be a coach this year: I want to assist others in reaching their marathon goals. Coaching is a fun way to be active in the club. Running history: I have completed five marathons to date (Columbus, Pittsburgh, 2 Marine Corps, & Boston). I competed in high school and college cross country and track. Now, I just run with DCRRC for fun. On average, I run between 30-75 miles per week. I love the freedom from the world when running. Top 3 Marathon Training Tips: -Stick to your plan -Don’t go out to fast, you will be rewarded in the back half -Don’t over dress Preferred Running Fuel: GU. It’s what I started on. Age: 29 Hometown: Pittsburgh (Home of the Super Bowl Champs) Occupation: Financial Analyst Random fact: Birds are the only animal that can dance to a beat other than humans. If you ever saw me dance, I bet there is a parrot with better moves. Coaching philosophy: Run hard, but run smart. Famous person you'd most like to run with: Marla Runyan. I think we would have some similar stories. |
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Alexandra Steinberg Barrage -- Fall MTP Co-Coordinator 2010 |
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 "Alex"
Alex is excited to help coordinate the Marathon Training Program for the second year in a row. In 2008, she coached four trainees to personal marathon records, debuts, and in one case, a Boston Marathon qualifying time. Coaching has given Alex the unique opportunity to meet motivated athletes and give back to her local running community. Co-managing the Fall MTP has allowed Alex the unique opportunity to introduce local coaches and professional athletes to DCRR members.
Alex was a soccer player in high school and during one year of college. After her first year of college, Alex decided to switch gears and focus her attention on piano performance. In her quest to stay in shape, she began running at the age of 20, logging her first hundred miles along the hilly and biting cold roads in Williamstown, Massachusetts.
After running five marathons and training in a virtual vacuum, Alex joined DCRR. A nine-time marathoner, in 2009 Alex qualified to run the Boston Marathon with the help of her coach, Margie Shapiro, of Potomac River Running.
Other than running, Alex is a mother of two and enjoys spending time with her family and friends, dreaming of visiting foreign lands, and writing. She also enjoys rehearsing with her chamber music group several times a month.
Stats
Age: 34
Hometown: Bronx, NY
Occupation: Attorney
Best Marathon Memory: Qualifying at National and holding her oldest son near the finish line.
Random fact: the iron dome of the Capitol Building was built in a Bronx foundry in 1863.
http://www.nypl.org/branch/bronx/index2.cfm?Trg=1&d1=765&template=brchron
Quote: "Hay que sufrir." (translated: "It is necessary to suffer." -- spoken by fellow DCRR member during 12 mile run in a hurricane)
Coaching Philosophy: Be a good listener. Always follow up.
Tips to Runners:
1) Listen to your body. Know when to back off; know when take it up a notch.
2) Run outside whenever possible.
3) Approximate racing conditions as much as possible during training.
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Kristin Dahling -- MTP Co-Coordinator ("There is no way you'd get bored running with Tina Fey ...") |
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 Why you decided to be a coach this year: I love coaching. It's great to help others reach their goals, I love getting to know new people, and coaching others helps me to focus on my own goals as well.
Running history/goals/motivaton: I run 30-60 miles per week, and I've just signed up for my 10th marathon-- it will be Twin Cities this fall, which I have already run three times-- it was my first marathon in 2002, and my first BQ in 2005. I've also run Boston and Baltimore twice each, as well as Philadelphia and Chicago.
I'd like to break 3:20 this year, but I'm always happy to enjoy the training season, so my real goal is to get to know some people and build strong friendships through running this summer. That goal can't be thwarted by one day of bad weather!
I have no idea what motivates me. I'm just stubborn and competitive.
And I love that when I'm driving somewhere, and the road signs say the city I'm driving to is 25 miles away, I can think to myself "Yeah, I could run there." Top 3 Marathon Training Tips:
(1) If you miss a day, let it go. But don't miss days.
(2) Have a plan and stick to it. Unless you have to adjust it.
(3) Learn to listen to your body. Try lots of different food, clothing, and running strategies when you are training and see how your body responds. Preferred Running Fuel: GU. I've even contemplated eating it for dinner. Sometimes the cupboards are very bare. Age: 33. This is never a secret for a runner, is it? It's the first thing anyone sees when they search your name... a bunch of race results with your age flashing up on the screen.Hometown: Lake City, MN Occupation: Trademark Attorney Random fact: "The Hubert H. Humphrey Metrodome, which opened in 1982, is the world's only air-supported dome—it requires 250,000 cubic feet of air pressure per minute to remain inflated. Visitors enter through revolving doors to prevent the release of air." --www.history.com
I got stuck in one of the revolving doors while leaving a Twins game when I was 12. This great amount of klutziness is why I like running in groups. I don't have to keep track of much besides putting one foot in front of the other, and making sure that whomever I'm following knows the route. Coaching philosophy: It's a lot easier to be a good coach if you get to see your trainees regularly and become friends. There are so many life factors that bear on training, and the more you can integrate all of them into the plan, the better. Famous person you'd most like to run with: Tina Fey. There is no way you'd get bored running with Tina Fey, even if you were stuck running on a flat highway for three hours. |
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Kenny Ames, Vice President of Training ("Be flexible. Sometimes life interrupts.") |
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 Name: Kenneth Scott Ames
Nickname: Kenny E-mail: kenny@dcroadrunners.org Why you decided to be a coach this year: I'm in charge of training and I enjoy it. Running history: 10 Marathons (3 National, 2 MCM, Philly, Baltimore, Richmond, San Diego R&R, Columbus); I run 50 miles per week and am hoping to qualify for Boston. Top 3 Marathon Training Tips:
(i) don't underestimate the marathon;
(ii) be flexible in your training as sometimes life interrupts;
(iii) make sure it is fun. Preferred Running Fuel: Pre-run bowl of granola and flakes with blueberries; Chocolate Outrage Gu during race Age: 31 Hometown: Sharon, MA Occupation: Government Relationships Random fact: I've never been to Canada Coaching philosophy: "To give anything less than your best is to sacrifice the Gift." - Pre
Famous person you'd most like to run with: George W. Bush |
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Jason Penticoff ("Marathons are my passion.") |
Name: Jason Penticoff
E-mail: jasonpenticoff@gmail.com
Why you decided to be a coach this year: I coach track and field and cross country and love it. However, marathons are my passion. I wanted to get involved and coach people who wanted to run them.
Running history: I have run 8 marathons (9 after May 17th...hopefully), multiple half marathons, 10ks, 5ks. My goal is to qualify for Boston and someday break a 3 hour marathon. My PR right now is 3:19. I train anywhere between 60-70 miles a week. Running faster motivates me. Running is the only sport that perpetually demands more of you.
Top 3 Marathon Training Tips: (i) eat 3 hours before the race; (ii) start slow, finish fast; and (iii) don't underestimate the marathon.
Preferred Running Fuel: Powergel, sport beans
Age: 30
Hometown: Rockford, IL
Occupation: Special Education Teacher at Thoreau middle school and distance coach at James Madison High School
Random fact: My wife is expecting our first child August 1st!!!
Famous person you'd most like to run with: I would love to run with Alberto Salazar and Dick Beardsley. Get some great training tips from the best!
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Coaches
