April 20th Track Workout

Posted on April 17, 2010 by admin

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

Posted on April 17, 2010 by admin

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.

New website for Washington Running Club!

Posted on April 13, 2010 by admin

Washington Running Club 04/13/2010
NEW WEBSITE FOR WASHINGTON RUNNING CLUB!

Hello WRC Members!

Thanks to great amounts of volunteer work, our running club now has a new website! Our new site is more dynamic, user-friendly and up-to-date, so please log on, create a user name and participate in forums to keep up communication with the rest of the club.

Visit us at: http://www.washrun.org/

April 13 Track Workout

Posted on April 13, 2010 by admin

Let’s warm up on our own, do strides as a group at 6:45 am, main work-out, and cool down.

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

Boston folks — those running a marathon this weekend could do something like 1 mile @ half-marathon pace – 400 jog recovery — 1 mile @ marathon pace.

Everyone else:

3 to 5 x 1 mile @ 5 KM pace for non-marathoners and @ 10 KM pace for marathoners with 400 m jog recovery in between.

If you raced Cherry Blossom, consider doing the track workout on Thursday.

Please feel free to tailor the workout to your needs!

Gerry Ives Wins Age Group at Cherry Blossom Ten Miler

Posted on April 13, 2010 by admin

WRC’s Gerry Ives, 70, ran 1:11:20 to win his age group by almost 13 minutes at the Cherry Blossom Ten Miler held on April 11, 2010.

Congratulations Gerry! Read about the race results in the Fast Times at 38th Credit Union Cherry Blossom Ten Mile Run article.

Dan Yi Takes 7th Place at National Marathon

Posted on April 13, 2010 by admin

Congratulations to WRC’s Dan Yi for taking 7th place with 2:36:52 at the Suntrust National Marathon in Washington, D.C. on March 20, 2010.

April Fun Run

Posted on April 6, 2010 by admin

Attention to all new and potential members, join us for a fun run to meet club members and to learn more about WRC. Also, if you are new to the area or new to running, we strongly encourage you to attend to learn more about running in DC and/or to talk about running with experienced runners.

We will meet at 7pm on April 28th in front of the Lululemon Athletica store on P St NW between 14th and 15th streets. Bring friends and join us for a shorter and slower version of our Sunday long runs!

Captions – They Go here!