Let’s warmup on our own, strides as group, main workout, and then cool down.
Strides: Stride 100, Turn around, Stride 100 back, Turn around, Stride 100, Turn around, Stride 100 back
1 mile @ 10 KM (400 m recovery) –
1200 @ 10 KM (400 m recovery) –
1000 @ 10 KM (400 m recovery) –
2×600 @ 5 KM (200 m recovery)-
2×400 @ 5 KM (200 m recovery)
4×400 @ 5KM (200 m recovery) –
1 mile @ marathon pace (200 m recovery) –
4×400 @ 5 KM (200 m recovery) –
1 mile @ marathon pace.
As always, please feel free to tailor the workout to your needs!
We are starting a new tradition of monthly fun runs for new and potential members to learn more about WRC and to enjoy an easy run together. This month we will meet at 4pm on March 27th in front of the Lululemon Athletica store on P St NW between 14th and 15th streets. Bring friends and join us for a shorter version of our Sunday long runs!
Fun Run & Track Workouts in March!
Fun Run on March 24th at 4pm
We are starting a new tradition of monthly fun runs to encourage new members to experience WRC and to enjoy an easy run together. This month we will meet at 4pm on March 27th in front of the Lululemon Athletica store on P St NW between 14th and 15th streets. Remember to bring friends and join us for a shorter version of our Sunday long runs! Spread the word to friends who are looking for training partners and a great run group!
Weekly Track Workouts on Tuesday
This is a reminder that weekly track workouts are being held at Cardozo High School (13th St & Florida St NW) every Tuesday at 6:45am. Until our new website gets up and running, we’ll send out the track workouts for the week via email. Please contact Amanda Hamilton (email@example.com) to be put on the track workout email list, or if you have any questions about the Cardozo High School track. We hope to see you there for some repeats!
Washington Running Club
Spring 2010 Track Workouts March 2010
Hello WRC Members!
Thank you to all that responded to the track workout survey. The Cardozo High School track won with a small margin over American University track. Thus, the official WRC track workout will be at Cardozo High School on Tuesday mornings at 6:45 am. Cardozo High School is located at 13th St NW and Florida St NW (link).
We encourage WRC members who expressed a strong interest in continuing track workouts at American University to take the lead in hosting an alternate track workout at American. We’ll be more than happy to help facilitate that process, and to put the alternate track information on the redesigned website.
We’ll be holding our first track workout at Cardozo on Tuesday, March 16, 2010. Until our new website gets up and running, we’ll send out the track workouts for the week via email. Please contact Amanda Hamilton (firstname.lastname@example.org) to be put on the track workout email list, or if you have any questions about the Cardozo High School track.
Thanks to all of you who came out for the annual party at Tonic! It was lots of fun and a great way to catch up after a winter of snowed out runs and races.
The award winners were:
Most Improved Female: Joanna Russo
Most Improved Male: John Kendra
Most Inspirational Female: Christine Hackman
Most Inspirational Male: Gerry Ives
Female Runner of the Year: Naoko Ishibe
Male Runner of the Year: Brian Savitch
Congratulations to all of you!
Also, at the annual party, we announced two new Board members: Amanda Hamilton (Vice President) and Tamma Carleton (Secretary). Welcome to the WRC Board!
Big thanks to Naoko Ishibe and Dan Simonds for all their hard work on the WRC Board! You’ll be missed.
Washington Running Club
Revival of the Georgetown Classic 10k
The Board of the Washington Running Club is considering reviving the Georgetown Classic 10K this coming October, and we need your input!
We are considering partnering with the Georgetown Running Company, Capital Running Company, and the as-yet-undetermined organizers of an existing race (i.e. the Boo! Run for Life 10K) to put on the Georgetown Classic 10K.
All proceeds of the race would go to a worthy charity, such as the Dean R. O’Neill Renal Cell Cancer Research Fund.
Please take a moment to fill out the survey below (copy and paste the link into your browser) so that we can get an idea for how you feel about this potential WRC project.
If you have any questions, please contact me at email@example.com
Washington Running Club 03/01/10
Washington Running Club News
Hello WRC Members!
Spring is just around the corner and there’s lots going on at WRC. We’re welcoming in new board members, getting back onto the track, starting up a new fun run and much, much more.