The South Riding Running Club is a Northern Virginia community of runners and walkers of all levels and ability. Everyone is welcome and encouraged to participate regardless of age, gender, athletic inclination, and goals.
Questions? Comments?
Contact us:
srrunner@srrunners.org
We can do anything we want to do if we stick to it long enough. -- Helen Keller
SRRC Speed Series
If You Want to Run Faster . . .
Whether you’re preparing for the SR Triathlon, a 5K, 10K, or a fall marathon, speed workouts will help improve your performance. Workouts are held at the Freedom High School track.
. . . You've Gotta Run Faster.
Join SRRC for our summer 2011 Speed Series. Workouts will run from May 4th through August 23rd. Coach Mandy is back to help you drop those times for distances from 5K all the way to the marathon. Last year's speed series graduates saw a significant improvement in their race times after participating in the series. Just ask any of them! The cost for the 17- week series will be $60 and you must be a member of SRRC. (More information about joining SRRC is available on the Membership page or you can contact president@srrunners.org with specific questions.)
Drop-ins will be $10 per session this year. Workouts will be held on Tuesday nights from 6:30 p.m. to 7:30 p.m. at Freedom High School track. The exception to this is that the first workout will start on Wednesday, May 4th, because the track is in use on Tuesday. All other workouts will be on Tuesdays.
Sign Up
You have two ways to sign up:
- Download and complete the Registration Form, and mail it in with a check for $60 for the series (or bring it to your first workout). Instructions are on the form.
- Register on-line via PayPal
Download and complete the workout questionnaire and bring it with you to your first session.
Frequently Asked Questions
What is the Speed Series?
The speed series is a weekly track workout that runs for 17 weeks. We run track repeats, which consist of running short distances of 400 to 2000 meters repeatedly with brief recovery intervals.
Why do Track Repeats?
Track repeats are designed to improve maximal oxygen consumption, running economy, and speed. In other words, they make you faster.
Are track workouts are only for fast runners?
No. SRRC's workouts are for all runners. Each workout is tailored for each individual's speed. Please do not feel you aren't fast enough or will be intimidated by faster runners. If you can run a mile, you can join in. Runners are grouped with others who run at their speed.
Do I need to run fast?
Yes. These are track workouts during which you must work hard at running repeats no matter what your level or goals. Because running repeats improves your oxygen consumption and running economy, they are applicable to all distances.
Who is the coach?
Runner and triathlete Mandy Pagon will coach the workouts and provide feedback and advice to all participants. Mandy has coached participants in Potomac River Running’s 201 program, and was a volunteer Assistant Coach for the University of Maryland’s Cross Country and Track teams from 2003-2004. Highlights from Mandy’s triathlon and running career include:
- Kinney (now Footlocker) National HS Cross Country Champion, 1992
- Member of USA National Jr. Swim Team, 1992
- Member of USA National Jr. Track Team, 1993
- Senior National Qualifier in several events in swimming
- Member of 3 NCAA Championship teams at Stanford University (2 swim, 1 XC)
- USATriathlon Jr. Triathlete of the Year, 1995
- 2nd at ITU World Champs in 20-24 age group, 1996
- Member of USATriathlon Sr. National Team, 1999-2004
- Qualified for and competed in 2000 and 2004 Olympic Trials for Triathlon
- Formerly ranked 7th in the USA for professional female triathletes
- 1st place Columbia Triathlon (2004)
- 1st place Virginia Run Triathlon (2006)
- 1st place Luray Triathlon (2007)
- 2nd place Annapolis Triathlon (2007)
- 3rd place Reston Triathlon (2005)
- 20th place Baltimore Marathon (2006)
- 30th place Marine Corps Marathon (2007)
South Riding runners stretch before a track workout . . .