Iwo Jima Memorial

Welcome! This is the home of the world-famous (well, maybe locally well-known) SLR.

Our start time is at 8:00 AM for the rest of the winter. 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.


Date Miles Route Map Navigation Downloads Post/Mid-Run Beverages
3/4 14  Ross Drive  Cue Sheet & GPS  Eunja
3/11 10   RFK (actually 12, but easy to turn around)  Cue Sheet & GPS  Eunja
3/18 (up to) 20 C&O canal out and back Cue Sheet GPS Eunja
3/25 11.75 Water Route (can add on by running out and back down Mt. Vernon to see cherry blossoms from across the river) Cue Sheet & GPS  Eunja
4/1 13 Cathedral Clintons Cue Sheet & GPS  
4/8 12 4 Mile Run Park Cue Sheet & GPS  
4/29 18 National Arboretum Cue Sheet & GPS  


Hi Runners,

The route this week is mixing it up and staying in Virginia. It is Long Bridge Park, a 15 mile loop due South. The cue sheet and gps files are here. I have been under the weather and plan to sleep in, but Coach Big Guy and Jill will be there to kick you off. I hope you enjoy the Mt. Vernon trail!

I am having technical difficulties updating the cue sheet hosted on AWS, but there is a minor change at mile 3.8. Coach Big Guy has the updated Cue Sheet. The Plot a Route link is correct and you can download updated GPS file from there.

The change is instead of going south at at 3.8, take a left to go North on the pedestrian path. Loop around the Long Bridge Aquatics center; there's a water station at the southeast corner of the building. Tank up if you'd like. Continue on the pedestrian path into Crystal City and continue through Crystal City on Crystal Drive.

The next club race is the DCRRC Langley 8K on February 4th.

The George Washington's Birthday Marathon and Marathon Relay will take place on 2/19! Mark your calendars for racing or volunteering.

Consider running the RRCA Club Challenge 10-Miler on Sunday, February 26! Registration is now open, so please sign up here. (NB: if you signed up using last week’s link, we are working to make sure you are listed on DCRRC’s roster, not Howard County’s, and to getting your $20 refunded.) DCRRC pays the entire registration fee and provides transportation to Columbia, MD.

Happy running!



SLR - Jan 14 - 13 miles - MacArthur-Spring Valley Loop

Hi Runners,

The route this week is hilly again! It is the 13 mile MacArthur-Spring Valley Loop. The cue sheet and gps files are here.

Best of luck to those of you running the DCRRC JFK 20K and MLK 5K on Saturday we will miss you at SLR! The next club race is the DCRRC Langley 8K.

The George Washington's Birthday Marathon and Marathon Relay will take place on 2/19! Mark your calendars for racing or volunteering.

We also have the fun RRCA 10-mile club challenge on Feb 26th! Registration is open and you can do so here. Note: you MUST be an active club member to participate so don't forget to renew your membership!

Happy running and happy new year!



8 to 10 x 500m in 10k down to 5k, 300m jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be cooler, with temps in the mid 40s, higher humidity at 86%, with some wind, so great January weather. Despite the reasonable conditions, you should still bring water for hydration after every other interval after you finish the 300m jog rest interval.

January 12, 2023 - 8 to 10 x 500m in 10k beginning, then progressively to 5k pace - with 300m jog recovery in between

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

This is another speed workout guaranteed to build both strength and stamina for your spring races! The trick tomorrow is to start at 10k pace on the first interval and to get just a bit faster each interval until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.

In club news from Coach Rich ...

Hi, everyone. The days are getting longer. Yay!!! Great racing by many crew members at Saturday's Al Lewis 10M. Congrats to all

1:03:03 - Christie Wetzel, 2nd OAF
1:03:13 - Yared Addisu, 2nd 40-44
1:03:30 - Adam Mann, 3rd 30-34
1:05:09 – Liz Ozeki, 1st 30-34
1:06:11 - Mike Lurie, 3rd 40-44
1:11:11 - David Meeks, 3rd 55-59
1:11:12 - Melinda Metz, 1st 45-49
1:13:09 - Kate Scott, 2nd 35-39
1:13:43 - Hope Seck, 3rd 35-39
1:16:27 - Kenneth Riley
1:20:13 - Yuko Takakusaki, 2nd 55-59
1:24:38 - Emily Riley
1:25:28 - Kimberley Sweeney, 3rd 45-49
1:28:45 - Eunja Rau, 2nd 50-54
1:34:37 - Bonnie Harvey
1:39:20 - Big Guy

The next Snowball Series race is this week on Jan 14 is the JFK 20K/MLK 5k at Carderock. Following that will be the Langley 8K on Saturday Feb 4. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

See you all in the morning. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the AM!


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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.