12-16 x 400, 100 rest

Hi Everyone. Looks like some nice mild temps (50') for us in the morning though we will have some wind to contend with. Still not bad for the middle of January!

The workout this week is 12-16 x 400M @ 10K, 100M recovery. One of our staple strength workouts. The idea is you are keeping your HR up the whole time via the short recovery simulating race conditions.

We will be back at the Yorktown High School Track tomorrow and will start the workout at 6AM sharp. Be there in advance to warmup.

Congrats to once again to Paul Ryan for another solid mile performance on the track. Paul, now 69, ran a solid early season time of 6:23 in the master's mile at the Sportsplex Track Showcase indoor track & field meet in Landover, MD this past Sunday.

We had a big crew from Thursday morning at the Al Lewis 10M this past Saturday on Hains Point. We were treated very mild conditions and some wind of course. Congrats to all!

1:02:37 – Liz Ozeki, PR, 2nd 30-34
1:07:47 – Will Hernandez
1:11:02 – Katie Stilling
1:12:00 – Chris Walsh
1:12:08 – Melinda Metz, 1st OAF Master
1:12:31 – Li Fang, 2nd OAF Master
1:14:54 – Eric Waskowicz, 1st 60-64
1:15:08 – Rich Mendelowitz, 2nd 60-64
1:15:25 – Kenneth Riley
1:16:24 – Mikala Whitaker, 2nd 20-24
1:16:44 – Kevin Cunningham
1:17:13 – Kate Scott
1:19:10 – Yuko Takakusaki, 2nd 50-54
1:24:10 – Emily Riley
1:27:24 – Dara Schulman
1:41:34 – Keith Campbell

This Saturday January 18 is the club's JFK/MLK 20K and 5K. We really need volunteers. If you can possibly help, please signup via this link: https://www.dcroadrunners.org/volunteer/jfk-mlk

Registration is now open for the RRCA Club Challenge 10M on Feb 23. This is a great event that brings together all the RRCA clubs in Maryland and DC to for a challenging and fun 10M race. DCRRC always shows up in force with 125 or members dressed in our singlets and ready to race. If you don't have a club singlet we will get you one. Please consider running this even if you don't race it. Signup via this link: https://www.dcroadrunners.org/sign-up/rrca10m. You must be a DCRRC member to participate and it is of course free to enter as a member.

The annual DC Road Runners Club Banquet and Annual Meeting is now set for Sunday evening March 1. This is one of our premier events. Club awards will be given out, there will be a guest speaker, you get to hear the state of the club and best of all you get to socialize with your running buddies and may not recognize them all dressed up. A little birdie leads me to believe that several of our Thursday morning faithful will be recognized with club awards. I encourage all of you to come out and support them and the club by attending this great event. Here is the link to register: https://www.dcroadrunners.org/sign-up/banquet

Big Guy is on travel this week so it will be just me in the morning. I look forward to seeing you on the track!

Rich

 

Upcoming Events

Barcroft 5K
Sat, Feb 29th, 2020, @9:00am
Olympic Marathon Trials Watch Party
Sat, Feb 29th, 2020, @12:00pm
DCRRC Burke Lake 12K
Sun, Mar 1st, 2020, @10:00am
Annual Club Banquet and Membership Meeting
Sun, Mar 1st, 2020, @6:00pm
DCRRC Fort Hunt 10K
Sun, Mar 8th, 2020, @8:00am
Thomas Jefferson Pi Miler
Sat, Mar 14th, 2020, @9:00am
 DCRRlogotypeRRCA member

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.