Washington Running Club News, April 2010

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Washington Running Club, 04/06/10
Washington Running Club News

Hello WRC Members!

It’s getting warmer out and racing season is coming into full swing. See below for some great announcements of races, events and fun runs coming up this month.

Long Run–As always, the Sunday long run starts at 8 am on the corner of 33rd and M in Georgetown. Meet for coffee at Dean and Deluca after the run.

We want to hear all of your race results, run related stories, and see your race and run photos so we can share all of your news with the club. Also, if you are interested in writing a race report or another article, let us know. Please e-mail information and photos to Tamma at tammaanne@gmail.com.
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Upcoming Racing Teams

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WRC is putting together race teams for the following races:  Capitol Hill Classic 10K (May 16th), Woodrow Wilson Half Marathon (September 19th), Army Ten Miler (October 24th), Turkey Trot (November 25th), and Jingle All the Way 10k (December 12th).

 

To join a WRC race team or to find out more information, please contact Cristina Burbach. 

April 6, 2010 Track Workout

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The taper begins for the Boston Marathon and the Cherry Blossom Ten Miler! 

 

Let’s warm up on our own, do strides as a group, main workout, and finish with a cool down. 

 

Strides:  4 x 100 m

 

For those running Cherry Blossom this weekend, let’s do something light:  8 x 400 m (5 KM pace) with 200 m recovery.

 

For those tapering for Boston in the next week or two, may either do something on the short end of the range of 800s or you could do something like 1 x mile @ half marathon pace followed by 1 x mile @ marathon pace.

 

As always, please feel free to tailor the workout to your needs!

March 30, 2010 Track Workout

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Let’s warmup on our own, strides as group, main workout, and then cool down.

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

non-marathoners:
1 mile @ 10 KM (400 m recovery) –
1200 @ 10 KM (400 m recovery) –
1000 @ 10 KM (400 m recovery) –
2×600 @ 5 KM (200 m recovery)-
2×400 @ 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.

As always, please feel free to tailor the workout to your needs!

Monthly Fun Run

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We are starting a new tradition of monthly fun runs for new and potential members to learn more about WRC and to enjoy an easy run together. This month we will meet at 4pm on March 27th in front of the Lululemon Athletica store on P St NW between 14th and 15th streets. Bring friends and join us for a shorter version of our Sunday long runs!

Reminder: Fun Run and Track Workouts

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Fun Run & Track Workouts in March!

Fun Run on March 24th at 4pm

We are starting a new tradition of monthly fun runs to encourage new members to experience WRC and to enjoy an easy run together. This month we will meet at 4pm on March 27th in front of the Lululemon Athletica store on P St NW between 14th and 15th streets. Remember to bring friends and join us for a shorter version of our Sunday long runs! Spread the word to friends who are looking for training partners and a great run group!

Weekly Track Workouts on Tuesday

This is a reminder that weekly track workouts are being held at Cardozo High School (13th St & Florida St NW) every Tuesday at 6:45am. Until our new website gets up and running, we’ll send out the track workouts for the week via email. Please contact Amanda Hamilton (amandajanehamilton@gmail.com) to be put on the track workout email list, or if you have any questions about the Cardozo High School track. We hope to see you there for some repeats!

Spring 2010 Track Workouts

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Washington Running Club
Spring 2010 Track Workouts March 2010

Hello WRC Members!

Thank you to all that responded to the track workout survey. The Cardozo High School track won with a small margin over American University track. Thus, the official WRC track workout will be at Cardozo High School on Tuesday mornings at 6:45 am. Cardozo High School is located at 13th St NW and Florida St NW (link).

We encourage WRC members who expressed a strong interest in continuing track workouts at American University to take the lead in hosting an alternate track workout at American. We’ll be more than happy to help facilitate that process, and to put the alternate track information on the redesigned website.

We’ll be holding our first track workout at Cardozo on Tuesday, March 16, 2010. Until our new website gets up and running, we’ll send out the track workouts for the week via email. Please contact Amanda Hamilton (amandajanehamilton@gmail.com) to be put on the track workout email list, or if you have any questions about the Cardozo High School track.

Thanks!
Amanda