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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]

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.

Member Spotlight – June – Rob McAnnally

Member Spotlight – June – Rob McAnnally

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 Rob McAnnally:

Background (Age, Gender, Birthplace, and Running Experience): Robbie M. McAnnally (Rob); Age 50, M, Born in Groton, CT, and I’ve been racing since 2016–I was a reluctant runner training for the US Air Force and a cyclist prior to meeting Elizabeth and being lured into running for real.

What is your formula? What are the common classes or recovery elements this member does/uses? What are the common classes or recovery elements this member does/uses?  I am early morning gym guy — I love formula run, tread and train, and train classes for full body fitness combined with running longer distances outside.  I’ve been trying to increase my weekly mileage for the last few months and during the quarantine, I’ve been mostly successful, but I miss the tread and train work a lot.  For recovery, I love, love, LOVE the compression sleeves and cryo treatments.  I’d like to work the IR sauna and some PT massage into my recovery elements too.

Why did you start running? Initially, I started running to conquer the 1.5 mile run for the US Air Force.  I actually started by getting up before high school and running for 20 mins, gradually increasing my endurance time and speed to pass the test.  Later, in college, I ran with AFROTC and ran my first 5K and, during my first assignment, on a lark, I ran the Malmstrom AFB “Warrior Run” where we repelled off the command building in full combat boots and web gear, picked up an M-16, ran 6.5 miles our to the obstacle, completed the 1.5 mile obstacle course, and ran 6.5 miles back to the finish.  I was 25 and could basically just pick up and go at that point–not the way to run essentially a half marathon in combat gear LOL!  I ran off and on for years, but got really serious when Elizabeth O’Reilly encouraged me to train for a race–she said, “C’mon, it’ll be fun!”  My first race was Pacer’s St Patrick’s Day 5K/10K/Double–we ran the double–and it went well, so I ran the GW Classic later that year and thought maybe I could do a half marathon.  Two weeks later, I was sent to Geneva, Switzerland for work and upon arriving at the US Embassy, I was talking to people at the post about where to run in Geneva and my recent 10-mile race.  I mentioned that probably my next goal should be a half marathon and they said, “Oh really?  Well, the Geneva Marathon is next weekend, registration is still open and easy on the web, and they have a half marathon race.”  At that point, I was stuck–no backing down now for the new guy, so I signed up and ran it without knowing if I could–I pulled a 1:54 time and thought that REALLY WAS FUN and that was it–I was hooked!

Favorite quote? “Success is not final, failure is not fatal, it is the courage to continue that counts.”  -Winston Churchill

What are your hobbies?  Running, biking, fitness, and travel.

What is your PR in your favorite distance? 1:47:49 in the United Half Marathon. 1:20 flat on the GW Classic. Half Marathon is easily my favorite distance, although the challenge of running my first marathon is calling.

What is your pre-race ritual (meal, sleep, general preparation, etc.)? Post-race? Spaghetti dinner the night before with an order to go, lay out my clothes, gels, affix my bib, get to bed a little early–wake up and eat the to-go order of spaghetti (cold, of course), gear up and go.  Post race–I like to give thanks for being fit enough to complete the race, shower up and get a little champagne with Elizabeth (or maybe a beer at the finish if it’s just me running that day).  I joined FRC because I wanted to be part of a running community and to learn more about running.  I particularly loved the focus of all the strength training to what a runner needs to grow and improve–and I loved the recovery services, which are often left out of most gym experiences.  The focus on training AND recovery is so important, if you are going to maximize your performance and propel yourself forward as a runner.  I’ve learned so much from all of the coaches and athletes–different approaches, mindsets, and techniques.  It’s incredible how much it’s improved my enjoyment of running!

Do you have a favorite class/service?  Back to back Formula Run right into a Train class with Jim is for sure my favorite combo–it really pushes me and feels like a real accomplishment if I survive!  Love the compression sleeves too.  

Favorite workout music? I love current music–pop, rap, hip-hop–to work with.  I lived through the 80s and am not all that motivated by a throwback soundtrack (Sorry, Carol!) even though Liz loves it! LOL. My race playlist has some killer Coldplay, TobyMac, and a mix of high-paced pop music.

Do you have any races lined up in 2020? Goals for 2020?  I had big goals for 2020 (the year I turned 50) for races and training with FRC.  Unfortunately, COVID had other ideas, so my spring races were all cancelled—Unite.d NYC Half, Cherry Blossom 10-miler, GW Classic, and the Popular Brooklyn Half.  I also wanted to run the 50th NYC Marathon, as my first marathon at age 50–I can’t imagine that will happen now, but I will continue training and deepening my running and fitness.  People are dying, so the races can wait.  It’s a small sacrifice to make to help defeat this virus.

What has been your favorite part of being a member at FRC?  The encouragement, love, and support of a down-to-earth community of runners.  There are incredible athletes at FRC, but I have never felt out of place.  I’m not an incredible athlete–I just love running–but the FRC community has embraced my goals and encouraged me to challenge myself in ways that help me grow without ever making me feel like I was less.  It’s an amazing group of people and I cannot wait until it’s safe to reopen.  I am excited to see where this journey takes all of us.

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