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Track Aug 31 - 20 minute temp interval, 2x400

Fellow Endorphin Junkies - The weather tomorrow morning will be nice, with temps at 67 degrees but a lot of humidity at 93%, with little wind at 3 MPH and very little chance of rain, so dress accordingly and as always you should still bring fluids.    The workout tomorrow is as follows:

20 Minute Tempo run, 3 minutes rest after walking back to the start line, get some water, then 2 x 400m in Interval Pace (5k) with 200m jog recovery in between.  Pace for the tempo interval should be between your 10k and 10m race pace, then shift to 5k Pace for the 400s as indicated below:

• Stallions: 5:45 to 6:15 Pace  
• Wolf Pack: 6:15 to 6:45 Pace
• Gazelles: 6:45 to 7:15 Pace     
• Coyotes/MTP Trainees: 7:15 to 8:30 Pace

For the Tempo interval, most of us will be about 2 to 3 mile total distance, since I expect the fastest Stallions to run about 6:45+ per mile pace and some of the Coyotes at 8:30 to 9:30 pace.  The Tempo run is building your base, helping improve your long run pace, doing it by giving you some extended distance at faster paces then you would run long runs on a typical day.  Try to make a game of this by going just a tiny bit faster each lap. The two 400m speed “chasers” will help sharpen you, and should be quicker than usual since you will be warmed-up.  

This week’s club news from Coach Rich as follows:

Some nice performances at the Annapolis 10M this past Sunday:

1:07:04 - Andrew Simpson

1:14:59 - Christine Westcott, PR and 2nd 45-49

1:21:15 - Mary Kusler

1:24:48 - Graham Magill

1:27:22 - Elizabeth Kelley

1:28:54 - Noelle Ellerson Ng

Reminder again that DC Road Runners Club Memberships expire on August 31 (TOMORROW) for many of you.  If you have already renewed, thank you.  If not, please help us out by doing this before TOMORROW.  http://www.dcroadrunners.org/about-us/membership-information.html.  We truly appreciate all of your memberships and more importantly your continued support to the club.  Thank you!

Questions for me to bigguy@dcroadrunners.org  or to Coach Rich at rich@dcroadrunners.org  

I’ll see you all at the track tomorrow but Coach Rich will not be there.

Big Guy

Track Aug 24 - Sprint Ladders

Fellow Endorphin Junkies - The weather tomorrow morning will be very nice, with temps at 66 degrees and some humidity at 74%, with some wind at 5 MPH and very little chance of rain, so dress accordingly and as always you should still bring fluids.    Tomorrow’s workout is as follows:

Sprint Ladders in various paces:  800m (5k Pace, 400m jog recovery), 400m (5k Pace, 200m jog recovery), 200m (5k Pace, 30 seconds standing recovery with water break), 1000m (10k Pace, walk to start, grab water, 3 to 4 minutes full recovery), then repeat full set.  Stallions and stout Wolfies should consider a third set.  Pacing as follows:

• Stallions: 5:45 to 6:30 Pace (lower range 5k, higher range 10k)
• Wolf Pack: 6:15 to 7:00 Pace (lower range 5k, higher range 10k) 
• Gazelles: 6:45 to 7:30 Pace (lower range 5k, higher range 10k)    
• Coyotes/MTP Trainees: 7:15 to 9:30 Pace (lower range 5k, higher range 10k)

This is a speed workout, which should help you improve your shorter race times this summer in preparation for the fall marathon season.  Focus on your form, up on your toes, knees lifting, arms in sync and at our sides (not crossing over or held up as little chicken wings) while we stay relaxed.  

Great news to report this week.  At last week’s track workout Paul Ryan succeeded in his quest to break 5:55 in the mile.  With the pacing help of Kyle and Rodrigo, he turned in mile time of 5:54.  Paul is 66 years old so when you place that time on the age-graded charts an eye-popping 4:29 appears.  Just amazing.  Great work and congrats to Paul!

Reminder again that DC Road Runners Club Memberships expire on August 31 for many of you.  If you have already renewed, thank you.  If not, please help us out by doing this before August 31.  http://www.dcroadrunners.org/about-us/membership-information.html.  We truly appreciate all of your memberships and more importanly your continued support to the club.  Thank you!

Questions for me to bigguy@dcroadrunners.org  or to Coach Rich at rich@dcroadrunners.org  

I’m back from Austin and will see you at the track tomorrow.  Rich will be there as well. 

Big Guy