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Staff Spotlight – January – Alison Staples

Staff Spotlight – January – Alison Staples

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 and staff members, we have the experience to empower all levels of runners to train to be their best! Our staff all shares 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: Alison; Al or Alioop; NEVER ALI lol
 
 
 
 
 
 
 
  • Background (Age, Gender, Birthplace, and Running Experience)
    • 38, Female (she/her), Baltimore, Started running at 30 when my job put together a charity team for the Baltimore Running Festival. I was coerced into running a half marathon as my first race. It was an amazingly painful experience. Since then I’ve done a handful of halfs, 6 fulls, and one 5k. That should tell you everything you need to know about which distance I dislike the most lol
  • What is your formula? What are the common classes or recovery elements this member does/uses?
    • I love a good tread hill workout. Running outdoor hills are mentally challenging because you often see the top of the hill and wonder how you’ll ever get there. Running a timed incline on the tread takes the scary away from hill training. 
  • Why did you start running?
    • I work as a physical therapist assistant with the most amazing patients with spinal cord injuries. They never quit on themselves or on me during therapy. I started running as a fundraiser to get new equipment for our therapy gym. They motivate and inspire me more than they’ll ever know.
  • Favorite quote?
    • “There will come a day when I can no longer do this. Today is not that day”
  • What are your hobbies?
    • When I’m not running, or complaining about running, I like to bury myself in a good book, watch Disney Plus, and add dresses I’ll never buy to multiple online carts
  • What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race? Why did you join FRC?
    • I can never sleep well the night before a race, so I try to make sure I get in good sleep during the week. I take all social media apps off my phone 3 days before to avoid distractions. I begin carb loading a few days out and keep meals the day before relatively light. I have a few “pump up songs” that I’ll play all week, I’ll take time visualizing a finish line success, and I try to do some mindless off my feet activity (like watch a movie) to take the stress off. Training is the hard part. On race day I just want to enjoy it.
    • The FRC community is extremely supportive and encouraging, and come highly recommended by runners in the area. You feel like family as soon as you walk through the door. And even though the workouts are tough, the coaches set you up for success.  Places like FRC are hard to come by
  • What is your PR in your favorite distance?
    • 4:34, Chicago marathon 2018. Not a fast time, but considering that my first marathon took almost 7 hours, and I was stuck in the 5 hour club for years, I was extremely proud of the work I did that training cycle
    • Do you have any races lined up in 2021? Goals for 2021?
      • I don’t think I’ll sign up for any races in 2021. 2020 has been such a wild year, I have no desire to add the stress of a training cycle for races that may or may not happen. My goal for 2021 is to get comfortable with consistency, get all my paces down in the 5k, 10k and half, and then race again in 2022. 
    Staff Spotlight – December – Margaret Coogan

    Staff Spotlight – December – Margaret Coogan

    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 and staff members, we have the experience to empower all levels of runners to train to be their best! Our staff all shares 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: Margaret A.K.A Coogs
     
     
     
     
     
     
     
    • Background (Age, Gender, Birthplace, and Running Experience)— 22 years old. Born in Boulder, Colorado. Female. I started running track when I was young but I focused primarily on soccer in high school. Senior year of high school I decided to focus on running in college. I am now the captain of the Women’s George Washington Cross Country and Track and Field Team and have been running competitively for GW the past three years. 
    • What is your formula? What are the common classes or recovery elements this member does/uses?— I have most enjoyed taking the Hit and Run classes. The “Hit” portion of these classes has been very integral to my training this fall. I have really liked supplementing my running with strength training. I focus mostly on distance running, so it has been very enjoyable taking these classes. I am usually operating the cryo chamber, but when I’m not, I like using the compression sleeves. I hope to utilize the cryo chamber more in the future as well. 
    • Why did you start running?— I started running really young because both of my parents were Olympic runners and my older sister was running as well. It felt natural to go out for the track team, and once I realized running came naturally to me, it became a passion of mine. Besides all of that, I have found that the running community across the country is supportive, fun, driven, and inspiring. 
    • Favorite quote? — 

      “Never say never because limits, like fears, are often just an illusion.” – Michael Jordan

    • What are your hobbies?— I love listening to music and playing the guitar. I like cooking, especially savory meals. I love playing board games with my friends.
    • What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race?Why did you join FRC?— Pre-Meet: big Italian dinner the night before. I spend time with my friends talking and playing games. I like to wear a comfy pajama set to bed. I try to get the right amount of sleep the night before, not too many hours and not too little. In the morning before I eat breakfast, I like to do a ten minute shake out jog just to get my legs moving and see what the weather is like outside. Depending on what’s available, I will usually eat a bagel and some protein like a hard boiled egg or some yogurt. But my FAVORITE breakfast is roasted sweet potatoes with goat cheese. POST RACE: I do a little cool down with my team and reflect on the meet. On the way home, we usually stop for something yummy like chipotle or Chik-Fil-A. I always get an ice cold root beer. 
    • What is your PR in your favorite distance?— My mile PR is 4:59 and I’m not sure if the mile is my favorite distance, but it’s definitely the most rewarding race to finish. 
    • Do you have a favorite class/service— My favorite service is the INBody assessment. I think it’s super cool looking at your body’s make up and how it can change over time. I’ve only done it twice so far but I think it will prove to be super helpful information going forward with my winter and spring running. 
    • Favorite workout tunes/music?— My favorite workout tune is definitely Sympathy for the Devil by The Rolling Stones. I love to listen to 70s Rock n Roll while I’m working out. A close second favorite is Juke Box Hero by Foreigner. 
    • Do you have any races lined up in 2020? Goals for 2020?— We are still waiting to hear back about our race schedule for this winter. I am hoping I will be able to race in Boston at BU and at George Mason University. 
    • What has been your favorite part of being a member at FRC?— My favorite part of working at FRC has definitely been fostering relationships with the members and meeting new people. I have really enjoyed learning about everyone’s running goals, their training methods, and their recovery preferences. I have learned so much about running and recovery at FRC. I have been welcomed into this awesome community of people who love running. 

    To learn more about Margaret, click HERE. 

    Staff Spotlight – November – Julianne Groshon

    Staff Spotlight – November – Julianne Groshon

    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 and staff members, we have the experience to empower all levels of runners to train to be their best! Our staff all shares 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: Jules
     
     
     
     
     
     
     

    Jules was born in Philadelphia, PA and has been running for around 17 years starting with Philadelphia CYO in 2nd grade all the way through college to Loyola Maryland XCTF! After playing sports as a child and realizing she had no hand-eye coordination, a friend brought Jules to their cross country practice and that is where she fell in love with running. 

    You can catch Jules at Formula Run with Coach Alex, HIIT and Run with Coach Jim or Coach Ralph, and Friday Tread & Train with Coach Danielle. Jules loves to use the compression sleeves as her recovery service and recommends you ask the Client Advocate on staff to turn on Netflix for you! As a somewhat injury prone runner, Jules LOVED the idea of having running focused workout classes along with recovery services under the same roof. She says the equipment we have access to at FRC is better than some equipment she had as a D1 athlete! 

    Besides running, Jules enjoys reading, playing some Pokemon Go or Among Us, and watching movies. While she doesn’t have any races on her calendar for the remainder of 2020, Jules looks forward to the day she can run her next Disney race in person. 

    Make sure to say “hello” to Jules the next time you see her at the front desk! 

    To learn a little more about Jules READ MORE HERE.

    Staff Spotlight – October – Rachel Dyke

    Staff Spotlight – October – Rachel Dyke

    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 and staff members, we have the experience to empower all levels of runners to train to be their best! Our staff all shares 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: Rachel Dyke aka Rachie

    Born and raised in Williamsburg, VA, Rachel recently moved to Arlington in May. She picked up running in college as a stress reliever and soon realized that she loved racing, and the race bling! Her favorite races have been the Richmond Half Marathon, the Disney Princess Half Marathon, and the Richmond Marathon (her one & only!). Rachel’s motivation to get up and workout comes from a desire to stay healthy, both physically and mentally, something that running has really provided her over the years. Rachel’s favorite classes to take at FRC are Tread and Train and A.B.S. You can also usually find her in Jim’s Tuesday Train class too! Her favorite recovery service is cryotherapy by far! Rachel has loved getting to know all of the staff and members at FRC. Working at FRC has truly helped her feel connected to Arlington during this weird time! The next time you’re in the Studio, ask Rachel about traveling to India, working for Walt Disney World, or what book she’s currently reading!

    To learn more about Rachel READ MORE HERE.
    Staff Spotlight – September – Gabby Economos

    Staff Spotlight – September – Gabby 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 and staff members, we have the experience to empower all levels of runners to train to be their best! Our staff all shares 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: Gabby Economos aka The Gabs!
     
     
     
     
     
     
     
     
     

    Gabby has lived in Arlington, VA for all 21 years of her life, and is getting ready to graduate from Virginia Tech. She previously loved track and field in high school, but since going to college she’s found a new passion for long distance. She recently ran her first half marathon last fall, and is hoping to run her first full marathon and triathlon in 2021. Her favorite class is Formula Tread & Train, and her favorite recovery service are the Normatec compression sleeves! When asked what made her want to be a runner, she said, “My dad (Coach Jim), has always been my running-buddy and pushed me to test my limits since day one! He’s definitely my biggest supporter and I’m lucky that his drive and determination has passed down to me.” 

     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
    To learn a little more about Gabby READ MORE HERE.
    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.