DC Road Runners - Enter your slogan here

Ladder 400, 800, 1200, 1600, 1200, 800, 400

Greetings Thursday morning faithful. Big Guy is still enjoying the SXSW festival down in Austin this week. He will return next week. Mary Kusler will kick things off tomorrow morning as Vicki and I are heading to New Zealand and Australia for the next month on vacation. It will be our 30th Anniversary about the midpoint in our trip. If you are following me on Instagram or Facebook you should see pics of our adventures daily.

Thankfully the wind will be gone by tomorrow morning so it should be pretty nice for you guys. As always the workout will start at 6:00AM sharp on the Yorktown High School track. Please be warmed up and ready before then.

The workout is a ladder up then back down follows:
400, 800, 1200, 1600, 1200, 800, 400
400 rest between all.
The Pace is 5K for 400 and 800 and 10K for 1200 and 1600.

Several of the crew ran in the "NOT" Ft. Hunt 10K at Belle Haven. This was the final Snowball Series race. The Bunion Derby will start in June. Congrats to all who ran.

36:20 - Rodrigo Vellon, 1st 30-34
48:13 - Melinda Metz, 1st OAF
49;02 - David Meeks
49:37 - Kate Scott, 2nd 35-39
53:48 - Eunja Rau, 2nd 50-54
59:29 - Jill Brasky, 2nd 45-49

We have urgent needs for volunteers at several upcoming Club and external races the club is supporting. Please "pay it forward" by coming out and supporting our running community!

Saturday, March 18: Rock'n'Roll Half Marathon Water Stop at North Capitol and L St NW, click here to volunteer and use passcode WS7.

Friday, April 1 to Sunday, April 3: Cherry Blossom 10-Mile and 5K races, click here to volunteer or email Nita Roncone.

Sunday, April 23, PNC Parkway Classic 10 Mile Water Stop, click here to volunteer.

Happy running!

Rich

4-8 x 1000, 400 rest

Hi Everyone. The Big Guy is away this week and next. It will be just me for tomorrow. Congrats to all the club award winners that were announced at this past Sunday's banquet. Special shoutout to crew members Eunja Rau and Yared Addisu for winning the Most Improved female and male athletes of the year. They both worked incredibly hard last year and it is wonderful to see them get recognized for it.

The workout tomorrow is 4-8 x 1000, 400 rest. The number of reps depends on where you are in your training for a target race. This is perfect timing for those of you going to Boston to do 8 reps.

The weather looks to be right about freezing temps for the morning so dress accordingly. As always the workout will start at 6:00AM sharp. Please be warmed up and ready before then.

At the races this past weekend ...

Congrats to Emily Riley for a time of1:22:28 at the Reston 10M. The hills in this race are no joke. Emily's words, "hills ate me alive". Way to power through Emily!

Burke Lake 12k

54:54 - Melinda Metz, 2nd OAF

1:06:17 - Yuko Takakusaki, 2nd 55-59

1:15:44 - Miguel Cuya, 3rd 45-49

1:07:27 - Eunja Rau, 1st 50-54

At the One City Marathon in Newport News, Rodrigo Vellon ran his dream marathon in a time of 2:39:53. Rodrigo ran perfectly with a negative split. So well done. Huge congrats. Also, 1st in his AG for icing on that cake. At the same race Christie Wetzel brought it home in under 3 hours with a time of 2:59:05 which was good for 2nd in her AG. Christie had hoped for closer to her PR but sub 3 is a big deal. Well done and congrats Christie!

Tatyana Steis ran a marathon in her 20th state with a tim or 3:07:29 at the Napa Marathon. This was good for 2nd 45-49. She enjoyed lots of great wine after the race. She also had her mom cheering and crewing. Sounds real nice to me. Napa is actually my all time favorite marathon course which I had the pleasure of running twice. I highly recommend it. Way to go once again Tatyana!

The final club snowball series race is this Sunday, the Ft. Hunt 10K but NOT at Ft. Hunt Park. It will be held at Belle Haven. To register to race or volunteer, go to dcroadrunners.org

See you all in the morning. Happy running!

Rich