Coach Spotlight – August – Dave Ringwood

Coach Spotlight – August – Dave Ringwood

We take your training and recovery at FRC seriously. That’s why we have the best team to help support you. From Olympians, professional runners, Ironman athletes and other highly experienced running and training coaches, our coaches have the experience to empower all levels of runners to train to be their best! Our coaches all share a PASSION for running and are here to get to know you and make sure that you find your formula and achieve your goals.
Name and Nickname: Dave Ringwood, no nickname!
Background (Age, Gender, Birthplace, and Running Experience): 29, male, Philadelphia. Ran XC and track for Johns Hopkins University (2009-2013), Assistant Coach for XC and Track at Loyola University, Head Coach for Loyola Club Running. Still racing on the road and track!
PR’s, podium visits (any endurance sport), other relevant accomplishments: Mile: 4:21, 3k: 8:44, Two Mile: 9:19, 5k: 15:13, Marathon: 2:36:21. 2015 USATF East Region 10000m Champion, 2016 Charleston Marathon 2nd Place Overall (1st Place American).

Preferred distances or even local routes: 5k for racing! Long runs with friends and teammates, will run for as long as they want to go!

What made you want to be a runner/endurance athlete? I’ve always enjoyed pushing myself to the limit, in many areas of my life. Running provides a healthy outlet for satisfying that urge. Faster, longer, better. Every day is another opportunity for pushing those limits even further!

What gets you up every morning? What is your best motivation? To continue from my last response, recognizing that every day is an opportunity to better myself. Whether that is through an intense workout, long run, or recovery day, each day is an important piece to the puzzle. And the exciting reality is, is that the puzzle is never fully complete. Rather the picture just continues to grow!

What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race? Pre-race: shave. I like to feel smooth and ready to fly! Post-race: time with friends. Race went well? Share that afterglow with company! Race didn’t go according to plan? Good friends help keep that mood up.
What is your favorite race? My hometown Turkey Trot (5k) in Moorestown New Jersey! The race is a great opportunity to reconnect with old friends while raising money for the high school cross country team. The race is held on my high school’s cross country course, which is a fun change of pace compared to roads and tracks. Additionally, the competition is always fast with college athletes home for the holiday.
What do you like most about coaching at FRC?I love getting the chance to work with such a diverse group of people. We have members who have raced for Ivy League universities, scaled mountains on every continent, researched human anatomy for art practices, and everything in between! I’m grateful that running is a shared interest of many, as it creates a great energy to work with each class.
What is your favorite class to coach? Formula Run Strength/Speed/Endurance days!
How has your experience been developing relationships with FRC members? I love getting to know our members on a more personal level, beyond what happens in the hour that we share during class. Getting to know what makes our members “tick” helps me as a coach to effectively motivate during class. Fun fact: we have a lot of dog lovers attend our classes… so you better believe I’m pointing out the pups that walk by our class windows! The furrier the motivation, the better!
To learn a little more about Dave READ MORE HERE.
Recipe: Deluxe Shakshuka with Spicy Roasted Potatoes and Chickpeas

Recipe: Deluxe Shakshuka with Spicy Roasted Potatoes and Chickpeas


Recipe: Deluxe Shakshuka with Spicy Roasted Potatoes and Chickpeas



  • 3–4 Tablespoons extra-virgin olive oil, divided
  • 1/2 pound (225g) small Yukon potatoes, halved
  • 1 15-ounce can (425g) chickpeas, drained and dried
  • 2 teaspoon ground paprika, divided
  • 1/2 teaspoon chili powder, divided
  • 1 large onion, halved and thinly sliced
  • 1 large red bell pepper, seeded and thinly sliced or diced
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 2 28-ounces cans (800g each) whole plum tomatoes, chopped + 1/3 of the juice for each can
  • 1 teaspoon harissa sauce
  • 5.3 ounces (150g) fresh baby spinach (optional)
  • Salt & black pepper, to taste
  • 4 to 6 large eggs
  • 1 1/4 cup (5 ounces/140g) feta cheese, crumbled
  • Chopped cilantro, for serving (or parsley)


  1. Heat the oven to 375°F (190°C).
  2. Heat 2 Tablespoons of oil in a large skillet over medium-low heat. Add halved potatoes and cook until softened, 8 to 10 minutes, stirring from time to time.
  3. Add drained and dried chickpeas and cook for 2 additional minutes, shaking the pan regularly. Stir in half of the paprika, half of the chili powder and a pinch of salt. Transfer to a clean plate and wipe up the skillet with paper towel to re-use it.
  4. Heat the remaining olive oil, then add onions and bell pepper. Cook gently until very soft, about 10-12 minutes. Add garlic and cook until tender. Stir in cumin, the remaining paprika and chili powder.
  5. Add the tomatoes, coarsely chopped, with 1/3 of the sauce or each can, and season with salt and pepper. When the sauce is hot, add baby spinach if using, until wilted, then place potatoes back and let simmer until sauce thickens, about 10 minutes.
  6. Using the back of a spoon, create 4 to 6 evenly spaced wells for the eggs, then carefully crack 1 egg into each, keeping the yolks intact.
  7. Sprinkle chickpeas and crumbled feta on top, then transfer skillet to the oven and bake until eggs are just set, 7 to 10 minutes.
  8. Garnish with chopped cilantro, sesame seeds and serve with crusty bread or pita bread alongside, if desired.
Member Spotlight – August – Ali Mazurek

Member Spotlight – August – Ali Mazurek

Our members come from all walks of life and are of all strides. Our Member Spotlight is one way to get to know your fellow runners.

This month’s Member Spotlight is on Ali Mazurek:

Name and Nickname: Ali Mazurek

Background (Age, Gender, Birthplace, and Running Experience): 26, Female, running experience includes one half marathon, one ten-miler, and a bunch of 5-10k’s!

What is your formula? What are the common classes or recovery elements this member does/uses? I love Tread and Train classes. Running/interval training and strength training is a great combination to improve your running form and endurance.  My formula is 4-5 classes per week and some work outdoors. I love the infrared sauna and cryotherapy, both are really great experiences to supplement training and recovery.

Why did you start running? I started running when playing group sports and needing to stay in shape, but it’s grown into an important skill that I appreciate my body allowing me to do.

Favorite quote? ” The best preparation for tomorrow is doing your best today” -H. Jackson Brown Jr

What are your hobbies? My hobbies include cooking/baking and spending time with family/friends whenever I can.

What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race?  Pasta dinner night before the race (any excuse for a big pasta dinner).  Kick your feet up afterwards and take a nap!
Why did you join FRC? I joined FRC to become stronger and build endurance.
What is your PR in your favorite distance?  5k distance, 29:02 pace
Do you have a favorite class/service?  Tread and Train class (best of both worlds) and Infrared Sauna 

Favorite workout tunes/music?  Cardio Spotify playlist

Do you have any races lined up in 2020? Goals for 2020?  Sadly, nothing in the books with COVID! Goals for 2020 are to keep up my endurance and strength training.

What has been your favorite part of being a member at FRC? There’s so many things I love about FRC!! The classes and recovery services are awesome, but the community is something really special. The clients, coaches, and staff are all so welcoming and kind and make being at the studio a highlight of my week.



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