This page contains archives of the weekly email updates for the Month of June, 2006. To recieve the email updates at the time they are sent out, you must be a current member of the WRC.
1. ALERT – WRC Pool Party July 4th!
Even if you’re not running the race, come on out for some pooltime fun! We begin after the race (around 10 a.m.) and end sometime in the afternoon, so you can still make it back home for other 4th of July festivities you may have planned.
This is a pot luck event where the WRC provides meat and some beer, but we would like members to bring something…like salads, desserts, soda, chips, etc. The club will supply the burgers, dogs, cheese, and buns.
Please RSVP to wrc03dc@yahoo.com so we have an idea of how many are coming…thanks much!
Bryon and Gerard persevere in tough conditions, heat as high as 110 degrees for part of it!
Three of our veterans ran in honor of Hugh Jascourt, a long-time leader in the area’s running community for DC Road Runners who died last year at age 70.
Great running all…sorry if we missed any places or races!
3. TRACK WORKOUT, Tuesday (tonight 6/27). At the Washington-Lee High School track. The speed workout begins at 6:30pm. Show up earlier to warm up a couple of miles if you can. See the website for directions. Parking is a bit difficult because the school is being renovated and the parking lot is closed. Park on the streets nearby, but be respectful of those that live in the neighborhood please. Of course, the school is metro accessable (Ballston metro stop).
We meet at the bleachers on the same side of the main track entrance gate, but down at the end near Washington Blvd. Be sure to hydrate and bring drink for it’s hot out!
4. SUNDAY DISTANCE RUN (6/25). For a run ranging from 10-14 miles (some do more) at various paces, we meet at the 3300 block of M Street in Georgetown at 8:00 a.m. (1.5 blocks down from the Key Bridge). Parking is plentiful on M Street. See the website (washrun.org) for directions to the run if you need them.
After the run, we regroup at Dean & Deluca on M Street to relax, slurp mud, sip vitamin drinks, chomp up sweets and fruit, and solve all the world’s most pressing problems.
In torrential rain on Sunday morn, 10 hearty soles showed to run…and some went 14 miles in the soggy conditions, even.
6. RUNNING SHOE DRY-OUT TIP. After running in the rain and getting home in soggy shoes, a great way to dry them out is to put crunched up newspaper in them. Let them sit awhile and then replace the newspaper. If they’re really really wet (like after the run this past Sunday), do it as often as necessary.
We welcome Will, William, Jennifer, and Monica into the WRC!
In other member news, there was a nice write-up on Casey Smith’s running in Rosslyn magazine, Spring 2006 (Volume 1, Issue 1)…she’s part of the discussion about people working out at Gold’s Gym in Arlington.
Will and Bruce take on a rugged trail run!
Dane gets number 24 finished…and is 46% done with fiddy2.
2. TRACK WORKOUT, Tuesday (tonight 6/13). At the Washington-Lee High School track. The speed workout begins at 6:30pm. Show up earlier to warm up a couple of miles if you can. See the website for directions. Parking is a bit difficult because the school is being renovated and the parking lot is closed. Park on the streets nearby, but be respectful of those that live in the neighborhood please. Of course, the school is metro accessable (Ballston metro stop).
A. 5 x 1 mile @ tempo pace with a 1 minute recovery.
B. 3 – 4 x 1mile at interval pace with a 400 recovery.
We meet at the bleachers on the same side of the main track entrance gate, but down at the end near Washington Blvd. Be sure to hydrate and bring drink for it’s hot out!.
3. SUNDAY DISTANCE RUN (6/25). For a run ranging from 10-14 miles (some do more) at various paces, we meet at the 3300 block of M Street in Georgetown at 8:00 a.m. (1.5 blocks down from the Key Bridge).
After the run, we regroup at Dean & Deluca’s on M Street to relax, slurp mud, sip vitamin drinks, chomp up sweets and fruit, and solve all the world’s most pressing problems.
We wish everyone all the best in their training for their fall marathons! Remember to ask your fellow experienced members about heir training programs should you have questions about your own. There is a depth of marathon training knowledge among members!
5. DUES RENEWAL INFO. President Baker thanks the many members who have renewed their dues for 2006 recently (two email notices recently went out to tardy members)…the club very much appreciates your continued membership and support!
To renew hit the website to do it online or write a check and send it in: washrun.org Thank you!!
6. NEW WRC HATS ARE IN. We again have ball caps…going for the low price of $10. They are navy blue. We’ll be selling them at the Sunday run, track night, and other various times.
7. RUNNING SHOE MILEAGE INFO. More than half the injuries runners experience can be directly attributed to “worn out shoes.” Worn out refers to the midsole (engine) of the shoe, which is the most important component of an athletic shoe. Don’t use the outsole/tread wear as a way of determining how much life is left in your shoes! This midsole component generally lasts from 375 to 450 miles of athletic use. Cut that mileage rating in half if you choose in addition to use your shoes for anything other than your running exercise (i.e., “wearing around”). Here is a sample mileage chart to determine how often you might need to replace your exercise shoes.
*Factors such as body size and weight must be taken into account.
Max returns from his stint in Arizona to lead the WRC with Emily.
Iron Mike and Elizabeth score 2nd places!
3. PRES THANKS LAWYERS HAVE HEART VOLUNTEERS. President Baker thanks all who helped the club out with the race last Saturday. A greatful thanks goes to: Jessica Elias, Elizabeth Jones, Adina Wadsworth, Gerry Ives, Tris Kruger (who drove the classy timer cadillac…i yi yi), Kyle Yost, Charles Manahan, Young Kim, James Scarborough, Will Ellison, Jim Wadsworth. Steve also thanks himself, er…or we do, for his leadership and help with the effort.
4. SUNDAY DISTANCE RUN (6/18). For a run ranging from 8-14 miles at various paces, we meet at the 3300 block of M Street in Georgetown at 8:00 a.m. (1.5 blocks down from the Key Bridge).
After the run, we regroup at Dean & Deluca’s on M Street to relax and sip various drinks, vintages, and crunch up foodstuffs of various forms.
To renew hit the website to do it online or write a check and send her in: washrun.org Thank you!!
6. NEW WRC HATS ARE IN. We again have ball caps…going for the low price of $10. They are navy blue. We will be selling them at the Sunday run, track night, and other various times.
Bryon captures his first ultra win with time to spare!
Dane finishes numero 22 of 2006 and we’re sure he found Charles Manahan’s home state to be both scenic and hospitable.
Great running all…we apologize if we missed any races or places.
2. TRACK WORKOUT, Tuesday (tonight 6/06). At the Washington-Lee High School track. The speed workout begins at 6:30pm. Show up earlier to warm up a couple of miles if you can. See the website for directions. Parking is a bit difficult because the school is being renovated and the parking lot is closed. Park on the streets nearby, but be respectful of those that live in the neighborhood please. Of course, the school is metro accessable (Ballston metro stop).
1. 1600m, 2 x 1200m, 2 x 800m with 400m recovery.
We meet at the bleachers on the same side of the main track entrance gate. Be sure to hydrate and bring drink for it’s hot out!.
For those members running the race, good luck and endurance!
4. SUNDAY DISTANCE RUN (6/11). For a run ranging from 8-14 miles at various paces, we meet at the 3300 block of M Street in Georgetown at 8:00 a.m. (1.5 blocks down from the Key Bridge).
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