The dcrrc 10K Training Group will meet at 9 am in the parking lot for Roosevelt Island in Virginia, off Northbound Geo. Washington Parkway just north of the Roosevelt Bridge. The Metro stop is Rosslyn. The schedule calls for us to run up to six miles. Here is a six mile route you can follow, three miles south on the Mt. Vernon Trail to the Gravelly Point parking lot and back again. (Above right: Coach Kristin directing a club race last month. She does a lot of volunteer work, and received an award for the 2005 DCRRC Volunteer of the Year. She hasn't slowed down since!)
You all ran three times this week, at least 3 miles each time, right? (Left: Coach Renee, Hiba and Troy didn't let a little rain deter them in week 3.)
Track Workout this week on Wednesday night was 4X1Mile on the Custis Trail (the track was occupied by a school function). My miles were 7:01, 6:44, 6:43, 6:46. What were yours?
Last week (Week 6):
(Right: Coach John lines up for the SunTrust National Half-Marathon on Saturday. On Sunday he competed in a sprint Triathlon event.) On Saturday Coach Bob took everyone out 4-6 miles on the CCT from Bethesda, because most of the coaches were at the SunTrust National Half-Marathon. Coach Kristin was volunteering at the race and Coach John, Coach Peter and Troy ran the race. All three of us broke two hours for the 13.1 miles. One of the reasons why Troy broke two hours is because he trains hard. In the picture above, he is running in the rain on the Capital Crescent Trail in week 3 with Coach Renee and Hiba. Hard work has a payoff!
Sunday, Coach Peter was at Bluemont at 9 am to run with anyone who missed Saturday's run or who wanted to run again. He practiced his 5K pace miles on the W&OD Trail. (Left: The colors were gorgeous along the W&OD Trail at Bluemont on Sunday
morning.)NEXT WEEK: We'll meet at Roosevelt Island again for week 8, then go to Haines Point (Golf course parking lot) for weeks 9 & 10, and finish the training at Stanton Square (meet by General Greene's statue) near Union Station in weeks 11 & 12.
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