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.
Congratulations to Emily Cupito for taking 7th place at the Frederick Marathon, with a time of 3:30:20. Emily also took 1st place in her age group. This is an amazing feat considering the oppressive heat on marathon day.
Washington Running Club 05/04/10
What’s Going on at WRC in May?
Hello WRC Members!
There’s so much happening at WRC this May! See below for some congratulations to all those that ran Boston and other recent races, information on our Pacers shopping event THIS THURSDAY, updates on track workouts and race teams, opportunities to volunteer and of course an invite to our monthly fun run.
Continue reading
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:
Washington Running Club 04/27/10
April & May WRC Updates
Run for FUN this Wednesday!
We had a great time dodging tourists on the Mall and admiring the cherry blossoms for our first monthly fun run and are excited to meet new potential WRC members for the April fun run onWednesday, April 28th at 7pm. Let’s meet up again in front of Lululemon Athletica in Logan Circle, on P St NW between 14th and 15th streets. Bring friends, coworkers, family, acquaintances — anyone who might be interested in our club!
Pacers Store Event
The Pacers Store in Clarendon has generously offered to have a WRC event on the evening of Thursday, May 6th. Mark your calendar for the night to come enjoy great discounts and WRC company as you shop for running gear!
Thanks for reading and, as always, let me know if you have any questions!
Tamma Carleton
Washington Running Club
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
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!