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

 

Upcoming Events

Book Club
Sun, Jun 16th, 2024, @4:00pm
DCRRC Hugh Jascourt 4-Miler
Fri, Jun 21st, 2024, @7:00pm
DCRRC Age Handicapped 4-Miler
Thu, Jul 4th, 2024, @8:00am
DCRRC Bastille Day 4-Miler
Sun, Jul 14th, 2024, @7:00pm
DCRRC Bluemont 5K
Wed, Jul 24th, 2024, @7:00pm
DCRRC Paul Thurston 4.5 Miler
Tue, Aug 13th, 2024, @6:45pm
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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.