Volunteers And Runners Needed for August 8th Race!

Washington Running Club 06/23/2010

IMPORTANT: Volunteers And Runners Needed for August 8th Race!

Please join racepacket and the Washington Running Club on August 8th for the Summer Strides 5k. Race begins at 8 am and is located in Carderock on the canal! Please visit http://www.racepacket.com/calendar/frace.php?fid=36 for more information. Email elyse.braner@gmail.com if you are intersted in volunteering.

PLEASE NOTE, NO SUNDAY LONG RUN THAT DAY DUE PARTICIPATION IN THE EVENT!

See you guys this Sunday at the long run, and next Sunday at the race! -elyse

Sunday Long Run Time Change!

Washington Running Club 06/23/2010

IMPORTANT: Sunday Long Run Time Change!

Sunday Long Run TIME CHANGE: Let’s beat DC’s heat and humidity by changing the long run start time to 7am. We hope to see everyone this Sunday (June 27th) at 7 am for a long run!

Come join us for a summer BBQ!

Washington Running Club 06/21/2010
Come join us for a summer BBQ!

WRC is hosting a BBQ this weekend!

Join us at Madeline’s place from 4pm – 7pm this Saturday June 26th for some summer grilling. Please bring friends, family, and one of the following: cups, burger/hot dog toppings and/or condiments, plastic utensils, napkins or paper towels, side dishes, desserts, or drinks. When RSVPing, let me know what you will bring so we don’t have duplicates! Hope to see you there!

Directions: The Riverplace apartments entrance is 1.5 blocks from the Rosslyn metro, at 1701 N Lynn Street–walk downhill to Lynn Street, cross the street, and turn right at the corner with the Chipotle. Entrance is right past the CVS. If driving, you must park on the street, and there are not a lot of spaces.

Driving Directions
Map of Rosslyn Metro Station Area

IMPORTANT: Sunday Long Run Time Change!

Sunday Long Run TIME CHANGE: Let’s beat DC’s heat and humidity by changing the long run start time to 7am. We hope to see everyone this Sunday (June 27th) at 7 am for a long run!

June/July Track Workouts

June 15th
Non-Marathoners –
3×1200 @ 5k pace (200 recovery)
2x 400 @ mile pace (200 recovery)
Marathoners –
4xmile @ 10k pace (400 recovery)

June 22nd
Non-Marathoners –
2×1000 @ 5k pace (200 recovery)
2×600 @ 3k pace (200 recovery)
2×300 @ mile pace (200 recovery)
Marathoners –
2 x 2k @ 10k pace (400 recovery)
2 x 1k @ 5k pace (200 recovery)

June 29th
Non-Marathoners –
3-4 sets:
1000 @ 3k pace (200 recovery)
400 @ mile pace (200 recovery)
Marathoners –
4-6 x 1200 @ 5k pace (200 recovery)

July 6th
Non-Marathoners –
10-12 x 400 @ 5k pace (200 recovery)
Marathoners –
2 x 2 mile @ 10k pace (400 recovery)
2 x 800 @ 5k pace (200 recovery)
2 x 400 @ 3k pace (200 recovery)

July 12th
Non-Marathoners –
6×600 @ 5K pace
4×400 @ 3K pace
*200 recovery after each
Marathoners –
2 miles at marathon pace
1 mile at half marathon pace
1 mile at 10k pace

WRC News, June 2010

Washington Running Club 06/03/10
Summer Running at WRC

Hello WRC Members!

Thanks to all of you that have become more involved in the club’s recent social and running activities. We’ve got lots more ahead this June with track workouts, trail running, race teams, and other fun summer social events!
Continue reading