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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.
Member Spotlight – September – Spencer Elmore

Member Spotlight – September – Spencer Elmore

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 Spencer Elmore:

Name and Nickname: Spencer Elmore – Nickname- Spence

Background (Age, Gender, Birthplace, and Running Experience): Background (Age (31), Gender(M), Birthplace (Allentown, PA ), and Running Experience ( Truly started running 2011 / 9 years)

What is your formula? I always try and get into Jim E’s 6am Formula run every Tuesday. His coaching is spot on for pushing your limits and to see what you can accomplish in 60 minutes. Plus, the regulars that show up are great to run with. Additionally, someone has to keep up with Ralph! Sundays with the FRC long run crew is also a great time.

Why did you start running? I started running outside of sports because of that feeling you get during a long run, that nothing else matters besides you and the trail was to good to miss out on.
Favorite quote? Listen to your body during training, push the envelope and tell your body to shut up during the race.

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

What are your hobbies? Swimming, Biking, Running, playing with my two Dalmatians.

What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race? The night before a race, i always try and eat dinner by 4:30 pm, usually a good B.L.T or a nice Deli Sandwhich from a local shop. I always lay out my running attire the night before so i can catch the extra 10 min of sleep in the morning. Post race, is usually two options for food, Chick-fil-a or Panera Bread, followed up with soft serve ice cream.
 
Why did you join FRC? I joined FRC because i wanted to work on my speed and the facility looked outstanding in the online pictures.
 
 
What is your PR in your favorite distance?  My favorite distance is the half marathon. Current PR is 1:28
 
Do you have a favorite class/service?  My favorite class is Formula Run Tuesdays with Jim E.

Favorite workout tunes/music?  Electronic (BPM radio XM) is great to zone out too, but all out efforts Rap Hip/Hop gets the legs moving.

Do you have any races lined up in 2020? Goals for 2020? Currently for 2020, the races i have that have not been cancelled are, Souix Falls, SD half marathon, Rosaryville (trail) half marathon, High Bridge Ultra 50k, River Valley Run (trail) half marathon & JFK 50 miler. 2020 goals are to just enjoy running and the time spent at home.

What has been your favorite part of being a member at FRC? My favorite part of being a member at FRC is the camaraderie. The fellow members / instructors are all supportive and show up to class with smiles on their faces.

 

 
 
 
 
 

If you or someone you know would like to be featured in our Member Spotlight, please email i[email protected]

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.
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.

 

 
 
 
 
 

If you or someone you know would like to be featured in our Member Spotlight, please email i[email protected]

Member Spotlight – July – Eliana Brown

Member Spotlight – July – Eliana Brown

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 Eliana Brown:

Name and Nickname: Eliana – but with teammates having to shout it across the field/court at me during sports, it eventually got shortened to E.
 
 
Background (Age, Gender, Birthplace, and Running Experience): 27, Female, Fairfax VA, 8 half marathons and various 10 milers around the DMV.
 
 
Why did you start running? After my field hockey career in college came to a close, I needed something new to revolve my training around and motivate me. I had been running my whole life but most of that running came in the form of chasing a ball. My older sister, who is also a former college field hockey player, and I decided to run half marathons in places around the country we had never been before, which has now become a tradition we’ve kept up years later.
 
 
Favorite quote? A favorite mantra for running and in life when things feel overwhelming: “Left foot, right foot, breathe.” – Pat Summitt
 
 
What are your hobbies? Coaching high school field hockey and cheering on my beloved Cleveland sports teams.
 
 
What is your pre-race ritual (meal, sleep, general preparation, etc.)? Pre-race usually includes an Italian-themed dinner, making sure my playlist and headphones are ready to go, stretching/foam rolling and then attempting to sleep… but really just tossing and turning until it’s time to wake up and run. Postrace? Brunch, more food and a good nap.
 
Do you have any races lined up in 2020? Goals for 2020? Unfortunately2020 hasn’t exactly gone according to plan, but for now, I’m just excited some of my favorite FRC classes are back on the schedule! Beyond 2020, my ultimate running goal is to run the Jerusalem marathon. 
 
 
Do you have a favorite class/service? Formula Run classes with Coach Jim always push me. Each week is different and I love the competition of it. Getting in the compression sleeves afterwards is an extra treat!
 
 
What has been your favorite part of being a member at FRC? Everything about FRC is high-quality – from the space itself to the coaches that lead each class. It really offers the whole package. It’s a unique fitness experience to have every service tailored to your running needs and how far you can push yourself. Everyone is so accommodating, helpful and really passionate about helping you get better every time you show up – even if its at 5:30 in the morning!
 
 

 

If you or someone you know would like to be featured in our Member Spotlight, please email i[email protected]