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Coach Spotlight – July – Danielle Hirt

Coach Spotlight – July – Danielle Hirt

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
– Danielle
– Nickname: Coach D 
Background (Age, Gender, Birthplace, and Running Experience) – please add any additional information that we haven’t covered with you before!
– Age – 31 YIKES
– Female
– Birthplace : hometown Mountain Top, PA
Running experience:
– I have run 12 marathons, favorite marathon Berlin 2019
PR’s, podium visits (any endurance sport), other relevant accomplishments you are comfortable with disclosing
– I should track this better – Unfortunately I don’t recall any of my age grouper awards or what races they were.
– PR Marathon 3:54 (Berlin)
– PR Half Marathon 1:48:51
– PR 5K 22:54
– I’m the everyday endurance athlete lol
Preferred distances or even local routes:
– I love the marathon
– local routes, Arlington Loop, WO&D trail, National Mall 
What made you want to be a runner/endurance athlete?
– I have always admired triathletes, secretly I think they are the most well rounded athletes. I have dabbled with tri’s in the past but due to work commitments was never able to consistently train for all three sports – so I stuck with the marathon. I admired their stamina, their grit and their focus. There is something to say for someone who grinds mile after mile for nothing more than a banana. 
What gets you up every morning? What is your best motivation?
– I am motivated by my training partners & athletes , knowing someone is waiting for me. When I run solo, I know I can’t give in when I’m tired because I want to keep up with my training partner as we race towards our goals. 
What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race?
– Pre race meal : Sushi
– Sleep : 6-7 hours
– Race Prep : meditation – I spend 5-10 minutes visualizing the race and prepare my mind for the task ahead.
– Post Race : quick shower, foam roll and get moving. I’ve been known to go out dancing after a marathon 
What is your favorite race?
– Berlin. I enjoy history and I planned to go for a sub 3:45 that race (ended with a 3:54) but ended up stopping for pictures and soaking up the amazing history of Berlin. Each race I have run has special moments but this race grabbed me by the heart the entire 26.2 miles. 
What do you like most about coaching at FRC?
– WHEN I do my first class (as of this post I haven’t taught a class yet) But what I love about coaching – watching members discover their inner athlete. There is something amazing about watching a member tread the line between their comfort zone and getting uncomfortable. Amazing things happen when we dabble in the space of being uncomfortable – I love being apart of that and watching members find that inner athlete.
 
To learn a little more about Danielle READ MORE HERE.
Coach Spotlight – June – Michelle Howell

Coach Spotlight – June – Michelle Howell

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.

Michelle Elizabeth Howell, Elle (nickname)

  • Background- 25 years old, female, West Palm Beach, USTFCCCA certified coach with over thirteen years of experience in the sport
  • PR’s, podium visits (any endurance sport)- 800-2:03.05, mile-4:39, 5k-18:15, 2x All-American, 2019 USATF Semifinalist 800m, 2020 ranked 18th in the world women’s indoor 600m
  • Preferred distances or even local routes- 800-mile. My favorite running route in the DMV is the C&O Canal
  • What made you want to be a runner/endurance athlete? I got into track because my dad was a runner
  • What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race? Pre-race involves a dinner of salmon and veggies followed by 9-10 hours of sleep. Day of I visit a local coffee shop to listen to a podcast or read a book to kill time. Post-race I like to go on longer cool-downs and hang out with friends (if it went well)
  • What is your favorite race? Running the anchor leg of a fast 4x400m. relay
  • What do you like most about coaching at FRC? Helping people improve their running technique, which will help running to seem more enjoyable and efficient for them.
  • What is your favorite class to coach? Formula 101
  • How has your experience been developing relationships with FRC members? It’s fun to work with people who come from all walks of life, learn about their goals, and help create a plan to reach them

 To learn a little more about Michelle READ MORE HERE.

Coach Spotlight – May – Alex Amankwah

Coach Spotlight – May – Alex Amankwah

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.
Alex Amankwah is not just an FRC Coach, but is also a member of the District Track Club. He is 28 years old and was born in Ghana Accra and raised in Los Angeles, California. Would you believe that Alex originially had no interest to run, however, his high school basketball coach insisted that he try out for the track & field team… and the rest is history! His personal best is 1:44.80 (800 meters), he is an 8 x All-American, 2015 World Championships qualifier, 2016 Olympian, 2017 World Championships qualifier and 2018 Commowealth qualifier.
To learn a little more about Alex READ MORE HERE.
Coach Spotlight – April – Ralph Navarrete

Coach Spotlight – April – Ralph Navarrete

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.
Ralph Navarrete is our newest FRC Coach! Ralph was a hurdler and cross country runner in high school.  After graduating college, he started running half marathons and marathons and has been hooked ever since!
Ralph’s “Formula” is “Your input into training (workouts, recovery, and nutrition) directly affects your results, so if you want to succeed, you’ve got to stay disciplined.  We’re all human and aren’t perfect, but sometimes we have to decide what’s more important to us at the moment – our race performance or whatever else is going on in life.  The key is to not make poor excuses about why you can’t do something.  Trust the process, and embrace all the days where you got things done.”
To learn a little more about Ralph READ MORE HERE.
Coach Spotlight – March – Carol Housaman

Coach Spotlight – March – Carol Housaman

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.

Carol Housaman is just one of our expert coaches. Carol has raced in over 30 marathons, two – 50 milers “with some of the course on the wicked Appalachian trail”, she says, 12 Ironman triathlon finishes, and numerous other race events over the years.

 
Carol’s “Formula” is to keep moving. She hopes to stay healthy and be active in endurance sports for as long as possible.  She also credits being surrounded by amazing athletes and members at FRC for keeping her motivated to continue pushing and signing up for more races.   
 
To learn a little more about Carol READ MORE HERE.
Coach Spotlight – February – Jim Economos

Coach Spotlight – February – Jim Economos

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.

Jim Economos is just one of our expert coaches. He has logged more than 80 races including finishing in top spots in local triathalons, finishing multiple Ironmans, and has participated in races as far as the Tokyo Marathon.

Jim absolutely loves half marathons with his favorite being the New York City Half. He says there is nothing quite like running through Times Square with over 200,000 other runners. Jim is an early bird so you will likely catch him coaching the earlier classes, especially Formula Run. He is a phenomenal coach and great member of our team!

To learn a little more about Jim READ MORE HERE.