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Member Spotlight – Kevin Conley

Member Spotlight – Kevin Conley

by | Apr 26, 2021 | Education, Member Spotlight

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 Kevin Conley:

What are the common classes or recovery elements this member does/uses?
Tread & Train, leg sleeves, and Infrared Sauna

Why did you start running?
I got Cut from the Lacrosse team my freshman year of High School. The Track coach noticed me doing a timed mile in tryouts and asked me to come out for track one day in the lunch room when he heard that I didn’t make the team. 

Favorite quote?
“To get something you’ve never had, you need to do some things you have never done before.”

What are your hobbies?
Ice Hockey, My Dog, Biking, Travel, working on my Jeep!

Why did you join FRC?
I was taking my running to the next level and needed to also take my recovery more seriously. I also wanted to learn more about pacing and how my form can be improved or adjusted if needed. 

What is your PR in your favorite distance?
4:36 in a 1 Mile and 16:20 in a 5K, that was a long time ago though! 

Do you have a favorite class/service?
Probably the Tread and Train classes that expose me to new exercises that I wouldn’t otherwise have done.

Favorite workout tunes/music?
Anything Rap or Rock usually. Just anything to get my mood/focus up.

Do you have any races lined up in 2021? Goals for 2021?
No races lined up due to covid, but this year I “raced” or went as fast as I could for the first time in years for 1 mile with Northeast Track Club. It was a really fun experience that rekindled my desire to run.I am hoping to do this again. 

What has been your favorite part of being a member at FRC?
The community of people of all ages and backgrounds that all have the same attitude of improving themselves as athletes!

 

 

 
 
 
 
 

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

Member Spotlight – February – Julia Andrews

Member Spotlight – February – Julia Andrews

by | Feb 5, 2021 | Education, Member Spotlight

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 Julia Andrews:

What is your formula? What are the common classes or recovery elements this member does/uses?
I love ALL the classes: Formula FastTrack, Formula Train, Formula A.B.S, Formula Tread and Train, and Formula Move. If my schedule and fitness level allowed it, I would also add yoga and HIIT to the list!
 
Why did you start running?
I ran my first mile in elementary school gym class and was hooked. But before then, I used to race my friends and neighbors. I have always loved fitness. Growing up I played tennis and was on a jump rope team.

What are your hobbies?
Running is my main hobby, from participating and racing to spectating. I also love live entertainment, like tennis tournaments and Broadway shows.

What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race?
I love to have a good meal, lay out my racing gear, and go to bed early. In the morning, I like peanut butter toast, coffee, and water. 

What is your Post-race?
Cheering on other runners. And going to brunch!

Why did you join FRC?
I knew from FRC’s motto that “A Home for Runners” would be a home for me. I love everything about FRC, especially… everything. More specifically, the staff and coaches and the classes. The coaches are experts and they are incredibly motivating and supportive. The staff is very welcoming and fun, and so are the other members.
 
What is your PR in your favorite distance?
My favorite distance is the mile. My PR is from back in high school, when I ran a 5:24 in the 1600.

Do you have a favorite class/service?
Open gym is my favorite thing about FRC. I love the Cryotherapy Chamber and cannot get enough of the sauna!
 
Favorite workout tunes/music?
I often run without music. I love anything with a good beat though, from hip hop to pop (new or old school).

Goals for 2021?
I want to stay fit and healthy and get FAST! I want to lower my current mile and 5K times.

What has been your favorite part of being a member at FRC?
The support. The encouragement. The fact that it has become easy to be consistent, which used to be my number one challenge.

 

 

 
 
 
 
 

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

Staff Spotlight – February – Ryan Widzgowski

Staff Spotlight – February – Ryan Widzgowski

by | Feb 5, 2021 | Coach Spotlight, Education

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: Ryan Widzgowski AKA Widge
 
 
 
 
 
 
 

Ryan hails from New England, and brings an impressive coaching background to FRC. After graduating from Keene State College with a degree of Exercise Science, he’s moved up in the ranks of coaching starting with youth programs, High School/College and now Post-Collegiate runners. He’s also the General Manager of District Track Club based in the DMV. He enjoys working in the community, being active and chatting about running or anything new in your life! Ryan hopes that your experience at FRC is fun, stimulating and educational! Be sure to stop by and introduce yourself!

Fun fact: Has a two year old Australian Shepherd named Willow.

Quote: “If what you have done yesterday still looks big to you. You haven’t done much today.” – Coach K

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

To learn a little more about Ryan or any of our other amazing staff members, READ MORE HERE.

Staff Spotlight – January – Alison Staples

Staff Spotlight – January – Alison Staples

by | Jan 4, 2021 | Coach Spotlight, Education

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

    by | Jan 4, 2021 | Coach Spotlight, Education

    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. 

    Not Your Average Run Club

    Not Your Average Run Club

    by | Nov 29, 2020 | Blog, Education

    Formula Running Center is Not Your Average Run Club

     

    It’s no secret that running clubs can provide an outlet, whether you’ve moved to a new city, looking to make some new friends, or searching for that push of motivation that comes with group exercise, there’s something for everyone in a running club. In 2018, Arlington was named the number one city for runners in the nation. People flock here for the proximity to Washington D.C., the gorgeous running views, and an abundance of races year-round. 

     

    Something that many running clubs lack, however, is structure and a personalized experience. How can you create quantifiable goals and achieve them if you’re not working on a program that is built for you? Formula Running Center is not your average run club in the DMV— we’re family. Housed in a state of the art facility, FRC provides the intimate setting and community of a running club, accompanied by world class coaches (from Olympians, to professional runners, to Ironman athletes and more) that give you a tailored experience to help you reach those goals. 

     

    Not a runner? No problem. Our coaches, programs, and members support each other to create an inclusive environment fit for any type of athlete. All-star marathoner? We’re prepared to give you that push of intensity you need to up your fitness game. We provide all the best aspects of a running club and more. 

     

    When you walk through that door for the first time, you’ll quickly see that FRC is not just a place to get a workout in— it’s a place where you can better yourself, inside and out.  We provide all the tools you need to become the best athlete you can be, all under one roof. From assessment services to figure out your target heart rate zone to mobility classes to stretch out those sore muscles, it’s the total package. It’s not always about going all-out, every class. We put an emphasis on recovery, rest, and relaxation to treat your body like the temple that it is. 

     

    So if you’re looking for a run club in Arlington, VA stop in and try out your first two classes/services on us— we promise you won’t regret it.