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Staff Spotlight – September – Rachel Dyke

Staff Spotlight – September – 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.
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.