DC Road Runners - Enter your slogan here

Thursday Track- 8-10 x 600, 400 rest

Hi Everyone. Weather will be a bit wet tomorrow morning with temps in the mid 40s. I guess we can't have it perfect every week.

The workout this week calls for speed. 8-10 x 600 with a 400 rest. As always you're your rest intervals consistent from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.

This weeks results for your viewing pleasure:

At the NYC Half Marathon Ze Dagher got a PR of 1:27:54. He also got PRs at every distance along the way. Fantastic effort Ze and congrats

At the Pacers St. Paddy's Day 5K/10K Double Kevin Cunningham ran 24:47 and 51:42. Way to go Kevin!

JFK 20K and MLK 5K
1:17:49 – Rodrigo Vellon, 3rd OA, 1st AG
1:23:43 – Christie Wetzel, 1st OAF, 1st AG
1:31:41 – Shauna Waite, 3rd OAF, 2nd AG
1:36:11 – Melinda Metz, 2rd AG
2:11:47 – Keith Campbell

22:40 – Mark Bourgeois
22:47 – Paul Ryan
27:43 – Melinda Metz

The rescheduled Al Lewis 10M is set for next Saturday March 30. You can still register if you had not previously planned to run it: https://www.dcroadrunners.org/sign-up/al-lewis

Calling all volunteers ... The Parkway Classic 10 is coming up on Sunday April 28. The club will again be manning the waterstop at Bell Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and I hope you will again (assuming you are not running). As always, I will be there and we be providing homemade breakfast compliments of my lovely wife Vicki. We need lots of volunteers so please consider signing up to help: https://www.dcroadrunners.org/index.php?option=com_civicrm&task=civicrm/event/info&reset=1&id=551

Big Guy will be back on the track next week. I look forward to seeing you all tomorrow morning

Rich

Thursday Track - 4 x 1600, 400r, 2 x 400, 200r

Hi Everyone. Big Guy is still in Austin so just me again. Weather will be pretty nice with temperature around 46' and not much wind.

The workout is 4 x 1600, 10K pace, 400r followed by 2 x 400, 5K pace, 200r. This is intended to be strength workout with some finishing speed. As always keep your rest intervals consistent from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.

Good luck to anyone running the Shamrock this weekend or the clubs rescheduled JFK/MLK 20/5K races. You all should stay in bed tomorrow and get some extra rest tomorrow if this is a target race for you.

Some real nice results from both the Rock n Rock Marathon and Half as well as the Fort Hunt 10K. Congrats to all!

Rock n Roll Marathon and Half Marathon – Saturday
3:24:19 – Melinda Metz, 3rd AG
1:21:27 – Rodrigo Vellon
1:24:56 – Christie Wetzel, PR and 2nd AG
2:15:20 – Keith Campbell

Fort Hunt 10K – Sunday
39:24 – Ze Dagher
40:26 – Liz Ozeki, 1st OAF
41:51 – Chris Walsh, 3rd AG
49:33 – Melinda Metz, 2nd AG and the day after she ran 3:24 at the RnR Marathon! Not recommended J
58:26 – Keith Campbell, the day after the RnR Half (not quite as crazy)

I look forward to seeing you tomorrow.

Rich