Fellow Endorphin Junkies -
The weather tomorrow morning will be warmer than last week, with temps at 67 degrees and 87% humidity, with little wind at 4 MPH and increasing to 25% chance of rain towards 7 AM – it appears the rain will start as we finish practice – so let’s start on time, but still remember to 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. Workout for tomorrow as follows:
3 -5 x 1600m in Cruise Interval (10k) Pace with 400m slow recovery jogs - remember to grab water each interval
- Stallions: 6:00 to 6:30 Pace, 4 to 5 Intervals
- Wolf Pack: 6:30 to 7:00 Pace, 4 to 5 Intervals
- Gazelles: 7:00 to 7:30 Pace, 4 Intervals
- Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 3 to 4 Intervals
This is an endurance workout, and almost equivalent to running a 10k race for those going 5 miles, so pace yourself and allow yourself to recover on the 400s. Take it easy on the first mile, as you will definitely feel lactic burn after 3 or 4!
Here is the Coach Rich's News this week:
Some terrific performances at last Sunday's Erie Marathon and Via Marathon from our Monday/Thursday morning crew regulars:
Erie
3:26:00 - Carrier Dunn, PR BQ
3:28:07 - Casandra DeGrauwe Williamson, PR BQ
4:06:37 - Hai Nguyen
Via
3:03:10 - Rodrigo Vellon, PR BQ
3:04:46 - Christie Wetzel, 2nd OAF, BQ
3:14:23 - Kyle Edgerton
Congrats to all of you!
Also want to remind everyone of the Club Happy Hour, next Thursday September 21st at 6:30 to 8:30 PM – fun, fellowship, free food, and prizes for members, and packet pick up for the National Capital 5 & 20 Miles – the race itself will be run at 7 AM on Sunday September 24th at 7 AM at Carderock, details on the Club website.
I’ll see you all in the morning
Big Guy
