3-4 x 1 mile with 400 rest

Greetings everyone. Big Guy is away in Austin this week. The workout will be Mile repeats -- meaning an actual Mile, not 1600 meters. I will have a piece of tape marking the starting point back 30 feet, 7.9 inches from the main start finish. You start there and then finish at the main finish line. Pace is recommended at 10K, with a 400M jog recovery. Three or four repeats. The workout will start promptly at 6AM at the YHS track. Please be warmed up and ready to go before then.

We will also be holding our Thursday Morning Invitational Mile tomorrow starting promptly at 6:45. Everyone should be done with their workout by then. Athletes competing in the mile and timers received a separate email with instructions.

As of this week, and going forward, our workouts will sync with the Wednesday night group. They are laid out for the rest of the year. You can find them on the club website at this link:


Or you can go to the club homepage: dcroadrunners.org, Weekly Runs, Wednesday Night and scroll a page or two till you see it.

Great racing and a huge congrats to Tatyana Steis for totally crushing the London Marathon and her PR with it. Tatyana turned in an eye-popping 3:01:15 while running just slightly positive splits. Tatyana is 46 years old and turning 47 next month. This is a fabulous effort. She beat her previous PR by 6+ minutes. Way to go Tatyana!!!

Kyle Edgerton turned in a solid train-through half marathon time of 1:37:20 at the Wineglass Half Marathon. Well done Kyle!

Look forward to seeing you all tomorrow morning.



Upcoming Events

Gar Williams Half Marathon
Sun, Dec 4th, 2022, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 11th, 2022, @10:00am
Book Club
Sun, Dec 11th, 2022, @4:00pm
DCRRC Predictions & Resolutions 5K
Sun, Jan 1st, 2023, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 7th, 2023, @7:30am
Sat, Jan 14th, 2023, @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.