Track Sep 7 - 8x600, alternating 200 & 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be nicer than last week, with temps at 60 degrees! and 93% humidity, with almost no wind at 2 MPH and very little chance of rain, so dress accordingly and as always you should definitely bring fluids.      

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm-up.  Tomorrow’s workout is as follows:

8 x 600m in Interval (5k Pace) with an alternating 200 and 400m recovery jogs - remember to grab water each time an interval  ends at the start point

  • 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 9:00 Pace

This is a speed workout, and a tough one as it is equivalent to running a 5k race or more.  As always, you should focus on your form, tomorrow specifically focusing on a good 5 to 10% lean from the ankles (not the waist!), careful not to over-stride - as speed power comes from increasing our cadence and pushing off stronger from the track.  Don’t go out too fast, as you will definitely feel these after 3 or 4! 

Here is the Coach Rich Club News this week:

Congrats to Mary Kusler a real strong 5K of 22:44 last week.  She was 2nd OAF and 1st Master. Needless to say, we know where she is get that speed from …  She followed that race tune-up with an easy 9M run home.  Great speed check for Mary as she puts the finishing touches on her Wine Glass Marathon Training so the 9M cool down make sense to you all.  Great work Mary

Reminder to all for the September Club Happy Hour.  It is coming up on Thursday Sep 20 and is at Ireland’s Four Courts.  Here is a link to all the event deets:  . I look forward to seeing many of you there. – Rich

Rich won’t be at the track tomorrow.  I will see you there.

Coach Big Guy

 

Upcoming Events

DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 24th, 2017, @7:00am
KOSCIUSZKO FREEDOM RUN 5K/10K and Kids Run
Sat, Oct 14th, 2017, @9:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 15th, 2017, @9:00am
2017 Costume Caper 5K
Sat, Oct 28th, 2017, @8:30am
Board of Directors Meeting
Thu, Nov 9th, 2017, @7:00pm
2017 Gar Williams Half Marathon
Sun, Dec 17th, 2017, @9:00am
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.