Approaching Week Three of 10K Training

New location:
For weeks 3 and 4 (Saturday March 8 and Saturday March 15) we’ll meet at 9 a.m. at Fletchers Boathouse in DC, a mile and a half west of Georgetown, to the west off northbound Canal Road, next to the Potomac. The blacktop Capital Crescent Trail (CCT) and the dirt C&O Canal Towpath join together here for a short while.

Directions to Fletchers Boathouse are here or here.

Sign ups still available:
There is still time to sign up for the Program if you have any friends who would like to get active, or get back in shape, or have a weekly running workout. Refer them here for more information. (Right: Are you sure the directions said to meet up here?)

Track Workouts:
There is a track workout every Wednesday evening at 7 pm at the Washington and Lee High School in Arlington., go to the club website and click on Track Workouts for more information. Last night was six half-mile repeats at your own pace. I didn't see any of you using this valuable resource. All you have to do is show up at 7 PM any Wednesday evening and start running the prescribed program!

What to do before Saturday:
You should run at least two times on your own this week, twenty minutes each time. (Left: Running over the Bridge in week one.)

Last Week:
We met for the first two weeks at the West Falls Church Metro, and went 1.8 to 3.1 miles (or further for those who ran up the parking garage ramps) in week one; and 2 to 3.8 miles in week 2.

Tentative schedule, with projected Saturday mileage (your coaches will take you further, or shorter, as appropriate), with a few prominent races noted: (Right: Hitting the W&OD Trail in week 2.)

2008 DCRRC 10K Training Plan for the Capitol Hill Classic 10K on Sunday 5/18/08.
Start: Sat. 2/23/07, 13 weeks before the race. Meetings at 9 am. Schedule subject to change, check the blog each week.
1. 2/23 WFC 2M WB on W&OD Trail
Sunday 2/24 Hill Workout in Falls Church
2. 3/1 WFC 3M EB on W&OD Trail
3. 3/8 Fletchers Boathouse 4M
4, 3/15 Fletcher’s Boathouse 5M
5. 3/22 Bethesda 5M Meet in front of the Barnes & Noble in Bethesda, 4801 Bethesda Avenue
6. 3/29 Bethesda [National Marathon is in DC on this day] 6M
7. 4/5 Roosevelt Island 10K
[Sunday 4/6 is the Cherry Blossom 10Miler]
8. 4/12 Roosevelt Island 7M
9. 4/19 Haines Point 5M
[Monday 4/21 is the Boston Marathon]
10. 4/26 Haines Point 6M
11. 5/3 Stanton Square 10K
12. 5/10 Stanton Square 10K
[Sunday 5/11 Mother’s Day Arlington YMCA 10K]
Sunday 5/18/08 at 0830 in Stanton Square, Capitol Hill Classic 10K.

Run Happy.

Peter 202-297-4874