Tuesday 6/1

2 x (4 x 600), leaving 12th & Penn at 6:45 AM, starting at Hains Point at 7 AM.

Sunday 5/30 Trail Run

Long run on the trails this Sunday, 5/30, 8 am. Candy Cane City parking lot, by the playground equipment and portajohns.

Tuesday workout - 05/25

The Dojo is back on at Hains Point for 3 x (3 x 400) with 2 min rest between reps and 4 min rest between sets. Then possibly 2 x 200.

Meet at 12th & Penn at 6:45 AM or at Hains Point at 7 AM.

Any Dojo members looking for a new place to live?

Anyone looking for a new place to live? Dan is in the market for a distance-running roommate or two for a townhouse in Old Town, Alexandria. Clock is ticking, contact Dan by Sunday if interested!

Thursday Workout - 05/20

Meet @ 12th & Penn @ 6:45 AM.

12 sprints on Capitol Hill.

Tuesday workout - 05/18

12th & Penn to Georgetown and back with fartlek accelerations of 5, 4, 3, 2, and 1 minutes with equal rest, then a set of 10 short hill sprints. Leave 12th and Penn at 6:45 AM.

Tuesday workout - 05/11

12th & Penn to Georgetown and back with four three-minute fartlek accelerations, then a set of 10 short hill sprints. Leave 12th and Penn at 6:45 AM.

Thursday Workout - 05/06

Workout tomorrow:

Meet @ 12th & Penn @ 6:45 AM.

10 sprints on Capitol Hill.

Tuesday 5/4 - Workout

12th & Penn to Georgetown and back with four two-minute fartlek accelerations, then possibly a set of short hill sprints. Leave 12th and Penn at 6:45 AM.