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

 

Upcoming Events

Tanger Miles 5K
Sat, Apr 27th, 2019, @8:00am
Metropolitan Branch 5K
Sat, Apr 27th, 2019, @9:00am
Volunteer - Parkway Classic Water Stop
Sun, Apr 28th, 2019, @5:30am
Food Bank Happy Hour
Thu, May 2nd, 2019, @6:00pm
DCRRC One Hour Track Run
Tue, May 21st, 2019, @7:00pm
Teens Run DC Mentoring Matters 5K
Sat, Jun 1st, 2019, @9:00am
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.