Here comes week 4!

We're getting there. We are one quarter done! Can you believe it?

Week 4. This coming Saturday (March 15th) we’ll meet at 9 a.m. at Fletchers Boathouse again. Fletchers is in DC, west of Georgetown to the west of 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.

Ahem. A nationally recognized voice for running will be present to address the group. After the run, at 9:50 A.M., Jim Hage, a noted local runner who is a double winner of the Marine Corps Marathon (1988 and 1989) will give a presentation to the group about running/racing. Bring your questions for afterwards!

There is still time. To sign up for the Program that is. 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 to the club's website for more information. Click the Forum link.

Close the loop. 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 Work Out for more information.

You should, you know. You should run at least two to three times on your own this week, at least twenty minutes each time. Make one run a fast paced workout, even if you push your pace for only a few minutes during the run. As always, listen to your body. If it hurts, stop what you are doing and figure out a new approach.

That was so done. Last week, Week 3, March 8th, we met at Fletchers Boathouse and everyone ran 35 minutes on the CCT trail towards Bethesda, 17 minutes out and about 18 back. Everyone ran from about 3 to 4 1/4 miles.

Below is a tentative schedule for the remaining weeks, with projected Saturday mileage. Your coaches will take you further, or shorter, as appropriate. A few prominent races have been noted in brackets.

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 this blog each week.

1 2/23 WFC 2M.
Sunday 2/24 Hill Workout in Falls Church. 5M.
2 3/1 WFC 3M.
3. 3/8 Fletcher’s Boathouse 4M.
4. 3/15 Fletcher’s Boathouse 5M. Jim Hage discussion follows.
5. 3/22 Bethesda 5M. Meet in front of the Barnes & Noble in Bethesda, 4801 Bethesda Avenue.
6. 3/29 Bethesda [0700 National Marathon] 6M.
7. 4/5 Roosevelt Island 10K.
[Sunday 4/6 Cherry Blossom 10Miler]
8. 4/12 Roosevelt Island 7M.
9. 4/19 Haines Point 5M.
[Monday 4/21 Boston Marathon]
10. 4/26 Haines Point 6M.
11. 5/3 Stanton Square 6K.
12. 5/10 Stanton Square 6K.

Race.