Iwo Jima Memorial

Welcome! SLR is back after a break due to COVID restrictions! This is the home of the world-famous (well, maybe locally well-known) SLR.

Our start time is currently 8:00 am, during summer months we will switch to 7 AM (we will switch on May 28th). Every Saturday we meet at North Meade Street Park, a small park northwest of the USMC War Memorial (Iwo Jima Memorial) in Rosslyn. The closest address for mapping purposes is 1300 Arlington Blvd, and street parking is available in the neighborhoods adjacent to N. Meade Street. Be mindful of parking signs, since Arlington County enforces them enthusiastically, and please do not park on Marine Memorial Circle (inside Iwo Jima), because this parking area is for memorial use only. At least one porta-john is available year-round near the Iwo Jima Memorial, and the memorial's water fountain is usually on during the summer.

We run rain or shine! In cases of extreme weather (snow, ice, thunderstorms, heat waves) we do occasionally either change our meeting time or cancel the run for safety, but the run will be held as planned unless otherwise posted via email/twitter/facebook and here on the SLR web page.

All are welcome! We're an informal group, and there are no requirements for speed, racing experience, or what distance means "long" for you, other than the suggested route that most of our group will be running each week. If you don't want to run the same distance or course as the main group, you can go out for half of your own target distance and re-trace your steps back to Iwo Jima. More specific route info and mileage options will be given in the email/post preceding each Saturday's run. SLR always features a run from our extensive Route Catalog, which gives us a wide range of options to keep things fresh for you each week. We have routes that are flat, hilly, looped, out & back, roads, sidewalks, trails, and more, reaching all around the local area of DC, VA, and MD!

For more details about Saturday Long Runs please read our Frequently Asked Questions to get a sense for what it's like to run with us, or send an email to Megan if you have any other questions that are not covered.

Due to health concerns there will be no mid-run drinks until further notice, please bring your own and be safe.

To receive weekly SLR updates via email, please log in and check your email subscriptions.

Schedule:

Date Miles Route Map Navigation Downloads Post/Mid-Run Beverages
3/26 16 Water Route  Cue Sheet & GPS  Coach Big Guy
4/2 18 National Arboretum Cue Sheet GPS  Anthony
4/9 12 National Capitol Cue Sheet GPS  Adam
4/16 13 Cathedral Clintons Cue Sheet & GPS  Ted
4/23 14 Ross Drive Cue Sheet & GPS  
4/30 13 MacArthur Spring Valley Loop Cue Sheet & GPS  
5/7 15  Long Bridge Park Cue Sheet & GPS  
5/14 14 Mt. Vernon Trail Cue Sheet & GPS  
5/21 15.75 Battery Kemble Loops Cue Sheet & GPS  
5/28 15 Iron Triangle Cue Sheet & GPS  

SLR - January 2nd - Iron Triangle

Hi Runners,

Happy New Year!! The route this week will be on SUNDAY due to New Years/the Predictions and Resolutions 5K. Please join us at N Meade St Park on Jan 2nd! The route this week is the 15 mile Iron Triangle. The cue sheet and gps files are here.

Please consider volunteering for Post Run drinks and if you have any questions let me know! The drinks are reimbursed by the club through this link. It counts for Snowball Series volunteer credit.

The next snowball series club race is Al Lewis 10 miler on January 8! Please consider racing or volunteering at this fun event.

Happy New Year!!

Megan

 

3 x 1600m in 10k with 400m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be very winterlike, with temps in the mid-20s and lower humidity at 66%, a little windy and damp. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

December 23, 2021 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form from long distance form to speed work form – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is actually quicker than your first interval.

... and the Coach Rich Report –

Happy Holidays to all of you Thursday Morning Breakfast Crew past, present and future. We will actually have "Thursday Morning" Breakfast after tomorrow's workout compliments of my beautiful wife Vicki. Holiday themed goodies of course. So, if you are in town, come on out and get a workout and enjoy some breakfast treats.

The next cub race is the Predictions & Resolutions 5K on New Year's Day starting at noon. I am the race director and would love to see you there running. It is a family friendly event so bring your kids, relatives, out of town guests, neighbors or anyone else that would like to kickoff the new year with some exercise and have some fun. Bagels will be waiting for all at the finish. You can register to run or volunteer at this link: https://www.dcroadrunners.org/sign-up/pr5k

The Al Lewis 10M (and 5M) is the next Snowball Series race on January 8. For all the details and to register to volunteer or race go to the club website at https://www.dcroadrunners.org/

Merry Christmas to all of you who are celebrating. As always, Happy Running!

Rich

Coach Big Guy and Coach Rich will see you at 6 AM after warmup tomorrow!

 

SLR - December 18 - 13 Miles

Hi Runners,

The route this week will start at Washington-Liberty track in front of the gate/concession stand on the sidewalk. It is a 13 mile (or however long you’d like) out and back on the Custis and W&OD trail. The annual wreath laying ceremony at Arlington Cemetery will be on Saturday morning and typically makes parking very difficult in Rosslyn.

I am out of town but Coach Big Guy and Jill will be there to kick you off! We won’t have SLR on Christmas Day. We also won’t have SLR on New Years Day (consider running the Predictions and Resolutions 5K instead!). Our next SLR will be a SUNDAY long run on January 2nd!

Thank you to Jill for volunteering for post run drinks again this week! Please consider volunteering and if you have any questions let me know! The drinks are reimbursed by the club through this link. It counts for Snowball Series volunteer credit.

We are still doing a clothing drive for gently used running clothes for Teens Run DC! Please go through your closet and see if you have anything to share with these kids! Winter clothing preferred, but all are welcome. Anne will be there this week to collect donations!

The next snowball series club race is Al Lewis 10 miler on January 8! Please consider racing or volunteering at this fun event.

Happy Holidays!

Megan

 

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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.