May’s Fun Run

Calling all new and potential members to join WRC members on a fun run!  May’s Fun Run is on Wednesday, May 19, 2010 at 7 pm.  We are meeting in front of the Logan Circle Lululemon at 1461 P Street NW.

This is a great opportunity to learn more about the club and meet members.  We hope to see new and old faces there!  For more information, please contact Amanda Hamilton.

The New Balance Girls on the Run 5K – May 16th

Girls on the Run – Washington, D.C.

On May 16, 2010, join Girls on the Run for a fun filled 5K at American University in Washington, D.C.  Race fees are only $20 for early registration and $25 for onsite registration.  For information about the race or to register for the race:  www.gotrdc.org

Girls on the Run is still looking for volunteers for race day and running coaches for the
Fall as well.  Please visit the website  for more information.

For those who cannot make the race, but would still like to support Girls on the Run. Here’s the link to donate to their scholarship fund:

Track Workouts on Hold

Since many of our track regulars are recovering from Spring marathons, we decided to put the track workouts on hold until the week of May 15th.  People interested in continuing track workouts are invited to join a training group out of Hains Point.  If you’re intersted in the Hains Point group, please email AmandaH@washrun.org

April 20th Track Workout

Warm-up (on your own), strides as a group (see below), main workout, and cool down)

Strides:
Stride 100, Turn around, Stride 100 back, Turn around, Stride 100, Turn around, Stride 100 back

non-marathoners:
4×400 @ 5 KM (200 m recovery) – 1 mile @ 10 KM (400 m recovery) – 4×400 @ 5 KM (200 m recovery)

marathoners:
4×400 @ 5KM (200 m recovery) – 1 mile @ marathon pace (200 m recovery) – 4×400 @ 5 KM (200 m recovery) – 1 mile @ marathon pace.

Please feel free to tailor the workout to your racing schedule!

WRC Goes to the Boston Marathon

Good Luck to all WRC’ers running the Boston Marathon on Monday!  WRC members heading to Boston include Deborah Pressley, Elyse Braner, Brian Savitch, Madeline Harms, Naoko Ishibe, Dan Simmonds, Christine Hackman, Laura Jennings, Eric Jacob, etc.

Go WRC!

My apologies to any WRC members that I did not mention.