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!
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 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
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!
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Washington Running Club 05/28/2010
WRC Has 30 Tickets to this Saturday’s DC United Soccer Game!
Get your free tickets to DC United vs. Chivas USA!
This Saturday, May 29th at 7:30pm DC United plays Chivas USA at RFK Stadium and WRC has 30 FREE TICKETS! Tickets are available to WRC members on a first-come, first-serve basis and we will open it up to family and friends depending on demand. Email Amanda Hamilton at amandah@washrun.org to reserve your ticket and join us for a fun outing to support our DC soccer team!
After a brief hiatus, the track workouts will resume on Tuesday, May 18th. From now on, the workouts will be held on Tuesdays at 6:30am at American University and at 6:45am at Cardozo High School. If you have questions about the AU workouts, contact Emily. If you have questions about the Cardozo workouts, contact Stephen.
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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.