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8 x 600m in 5k, 200m jogs

Fellow Endorphin Junkies -

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be pretty good, cool with Temps in the lower-60s, very higher humidity at 94%, a bit of breeze at 5 mph, but Air Quality will be bad due to Canadian wildfires, so be aware of your breathing and if it becomes strained, please slow down! Even though the temps are pretty favorable, please remember to hydrate!

June 29, 2023 – 8 x 600m in 5k with 200m jog recovery in between each interval, but split to two sets of 4, with extra slow 400m jog in between

• Stallions: 5:30 to 6:45 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:00 to 8:00 Pace
• Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This is another speed/endurance workout guaranteed to build both strength and stamina for your spring/summer races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so that you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – start slower, so take the first two easier – say 8k pace, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.

In club news from Coach Rich:

Greetings Thursday morning track fans! Final news on the track resurfacing is sadly bad news. It is officially now delayed until next June 2024. Hopefully it really happens then. All the drawings and measurements are done and ready to go. Fingers crossed.

The big news this week is that Coach Ed (Grant) is retiring from his day job. There is an informal get together to celebrate with him on Friday at 5PM at Ragtime on Courthouse Road. Please stop by and join in if you can.

At the races this past weekend ...

Tatyana Steis ran the North Beach Dewey Patrol 5K in 19:50. This was good for 2nd OAF. Mike Wardian won this race, but the Steis clan all placed in their AGs. Dexter, Roman, Mia and Tatyana, Great workout!

Paul Ryan competed at his first track meet of the season with an impressive 1500 time of 6:16 at the Ty Brown Meet. The time was good for an AG (70+) win. He then doubled back to run Ty Brown 800 in 3:08. He was really happy with both efforts.

The next club race is the Age-Handicapped 4M on July 4th at Carderock starting at 8AM. This is a hugely fun race where competitors start in order of age with the oldest going off first and the youngest last (except for the very young :) ). In theory, everyone finishes at the same time but this of course never happens, but it does make for a fun and interesting race as you get to see everyone else in the race a few times. To sign up to run or volunteer go to www.dcroadrunners.org .

Happy Running!
Rich

Coach Big Guy will see you at the Yorktown Track in the Morning!

6x400, 8x200

Hi Everyone. Big Guy is out of town this week so I will be out there to kick things off. Work has not yet started on resurfacing the track so everything will be as it normally is at the YHS Track starting promptly at 6:00AM. Be warmed up before then. It does look like 50% chance of rain showers so be ready for that and some splashing through the puddles :)

The workout is 6 x 400M, sub-5K pace, 200M jog recovery. Rest 2-3 minutes. Then, 8 x 200M, faster pace, 200M jog recovery. This is a speed workout which will help get you a new 5K PR!

We had a few peeps out racing this past weekend and last night at our club race.

Paul Ryan ran the Anacostia Parkrun 5K in 24:06 and was happy to make progress over his previous Parkrun 5K.

Anna Staats ran Grandma's Marathon in Duluth, MN in a time of 3:12:41. Anna was disappointed in this one but we are all still proud of you Anna!.

Hope Seck was the 1st OAF at the Annandale Losing to Live 5K in a time of 22:00. Her daughter Laura was first in the kids 1K run so it was a great family affair!

And at last night's Paul Thurston 4M ...
26:37 - David Meeks, 1st 60-64
27:31 - Bonnie Harvey, 2nd OAF
33:54 - Yuko Takakusaki, 1st 55-59
36:29 - Eunja Rau

Congrats to all of you!

The next club race is the Age-Handicapped 4M on July 4th at Carderock. This is a hugely fun race where competitors start in order of age with the oldest going off first and the youngest last (except for the very young :) ). In theory, everyone finishes at the same time but this of course never happens but it does make for a fun and interesting race as you get to see everyone else in the race a few times. To sign up to run or volunteer go to www.dcroadrunners.org.

Happy running!
Rich