Welcome to week 8, having crossed the half way point of the training program. It's a significant milestone and also an indication that our target spring races are approaching quickly.
This week's 15-mile route is called "Iron Triangle," which is a bit of a riff on the "Arlington Triangle" route -- though it's shorter by roughly 3 miles. The "iron" part comes from tackling the hills in North Arlington and heading home on Custis. This will be a good run to take easy in the beginning and consider logging some goal pace (have you thought about yours?) miles on the way home given the net downhill. Complete route details are located on the SLR page.
As always, listen to your body! The higher weekly volume and multiple quality workouts per week (e.g., SLR plus a tempo/steady state and/or track work) can be a challenge this time of year and you don't want to get overcome by fatigue and/or overuse injuries. If you'd like running or strength training workout suggestions, please feel free to drop us a note at the email address listed above. Remember that DCRRC has several organized mid-week workouts, which are detailed on the Activities Page.
Weather this week ought to be better than either of the last two weekends. Starting temps will be in the low- to mid-30s, climing quickly to the low-40s near the end of the run. Skies will be mostly clear with a light wind -- not too bad for a Saturday in late January. Local hourly details are available on Weather.gov at this link.
Thanks to all the folks who stepped up to volunteer for SLR post-run drinks. We are now covered through the end of the spring training program! Please remember that training program participants are required to volunteer at DCRRC events as part of the terms of participation. One volunteer credit is, for example, two SLR post-run drink weekends or one volunteer role at a club race. There are numerous ways to get involved.
The "Upcoming Events" sidebar details a number of opportunities where the club needs your participation. In the near term, the DCRRC George Washington's Birthday Marathon and Relay is a significant event and we need LOTS of volunteers. The race director is coming this weekend to talk about the event and race needs. Volunteers will receive the same t-shirt as runners -- a high-tech full sleeve 1/4 zip. (Note that the final product may differ from this picture in color shade/style.)
See you this weekend!
GWBM Tech Shirt
