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 7:00 am during summer months (we will switch to 8 AM starting on 10/23). 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
10/23/21 10 Chain Bridge Loop Cue Sheet & GPS   Andrew
10/30/21 13 Southeast DC  Cue Sheet & GPS Andrew 
11/6/21 11.75 Water Route Cue Sheet & GPS  
 11/13/21 15 Long Bridge Park Cue Sheet GPS
 
11/20/21  12  RFK  Cue Sheet & GPS  

NO TMBC – 8 to 10 x 600m in 5k to 10k Pace, with 200m jogs

Fellow Endorphin Junkies

Tomorrow will be cooler, starting off in the mid-40s early in the AM with a chance of rain and a little windy at up to 15 MPH, but as the day progresses it gets sunnier, and chances of rain diminish so it will feel nicer. Dress appropriately, with a jacket in the morning that would be helpful. A few of us will be running this workout at 8 AM at Yorktown, while others will be at McLean HS and still others out at Falls Church HS, so feel free to join in although this will – of course out of necessity – NOT an organized workout. Even when it is nice, you still need to hydrate – so bring water to your run!

April 1, 2021 - 8 to 10 x 600m in 5k to 10k pace (Progression) - with 200m jog recovery in between

• Stallions: 5:30 to 6:30 Pace, 9 to 10 Intervals
• Wolf Pack: 6:15 to 7:00 Pace, 8 – 9 Intervals
• Gazelles: 6:45 to 7:45 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. We want this series to be a progression – starting at 10k pace, so take the first two or three easy, then kick it up a notch by moving to 8k Pace – say 3 to six seconds faster than the first few. After two to three at 8k pace, make the conscious move to a faster pace when you are basically cruising the entire interval at a good clip – 5k pace for the last two or three to finish strong.

In club news from Coach Rich:

Greetings Thursday faithful. I hope all of you are out enjoying some of this great weather and the Cherry Blossoms. Sorry to those with allergies ...

At the races this week we had a trio of runners doing different events.

Christie Wetzel ran a Half Marathon Time Trial down at Hains Point and brought home a mighty 3-minute PR with a time of 1:21:34 - Super impressive! What might she have done in a real race with others to chase on a flat course? Hopefully we find out before too long. Well done, Christie, and big congrats.

Nate Rathjen's favorite race is the Charlottesville 10M. This year's version was on all grass and with lots of hills. The more usual road course is also known for its hills. Nate wanted to beat his fastest time on the road course from 2016 and he did that with a 1:13:57. That battered his 2016 time by 1 minute. Way to go Nate!

Ze Dagher returned to racing after some injuries. Ze ran the EX2 Lorton Prison Blues 10.45M. This is a tough trail race. Ze took the first 5M easier then picked it up to finish in a time of 1:21:20. He especially enjoyed the post-race burritos they served. Congrats on a great effort and for getting back to racing Ze.

Happy running!

Coach Big Guy will be running the workout at YHS in the AM, and Coach Rich is back from the DL running 25 or so a week but no track yet, still - Yay!

 

VIRTUAL - SLR March 26 - 12 Miles

Hi Runners!

This weekend’s run is the 12 mile Piney Branch Route. The cue sheet and gps file are here. Enjoy the warm weather and don’t forget to hydrate!

Happy Running!

Megan

 

VIRTUAL - SLR March 20 - 14 miles

Hi Runners!

Happy first day of spring! This weekend’s run is the 14 mile Ross Drive (my personal favorite). The cue sheet and gps file are here. Hopefully you can enjoy the awesome weather this weekend!

TODAY is the last day to sign up for the March Virtual Relay Challenge starting on Monday! I will be announcing teams tomorrow on the DCRR SLR Facebook page, please tune in there for more details.

Happy running!

Megan

__________________________________

Anna Staats suggested a new challenge (thanks Anna)! This challenge is a relay of sorts. If you are interested in participating please fill out this Google Form by March 20! Thanks to everyone who helped me through the Google Form issues!

So how does the challenge work?

(1) EXTENDED DEADLINE Sign up in the Google form by March 20th (TODAY)

(2) We will organize teams of about 5 people by weekly mileage to attempt to create balanced teams

(3) Each group posts in DCRR SLR Facebook daily with additions to mileage (e.g., imagine Anna and I are on a team. Anna ran 7 miles on Monday and posted in Facebook to start the relay race. I ran 5 miles later on Monday and comment on Anna's post saying "I ran 5, the total is 13!" and then the next person would comment and so on.)*

(4) First team to make it the required distance of 333 miles wins!

Teams will be racing from DC to Pittsburgh along the Great Allegheny Passage which is 333 miles! The first team to 333 miles wins!

*If you are interested in participating but don’t have Facebook, please email me directly and we can brainstorm a workaround!

Happy Running!

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.