Track Oct 5 -2 x 20 min Tempo Intervals, 2 x 400

Fellow Endorphin Junkies –

The weather tomorrow morning will be steamy - warmer than last week at 65 degrees and a lot more humid at 95% , with some breezes at 9 MPH and only 15% chance of rain, so swampy enough that you should definitely 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 as follows:

2 x 20:00 Tempo Runs. 3:00 recovery.  Finish with 2 x 400M @ 5K pace, 200M recovery

  • Stallions: 6:00 to 6:30 Pace, or your marathon pace for MCM runners - 4 to 5 intervals except MCM, who should do 3 or 4 at the most
  • Wolf Pack: 6:30 to 7:00 Pace, or your marathon pace for MCM runners - 4 to 5 intervals except MCM, who should do 3 or 4 at the most
  • Gazelles: 7:00 to 7:45 Pace, or your marathon pace for MCM runners - 3 to 4 intervals except MCM, who should do 3 at the most
  • Coyotes/MTP Trainees: 7:45 to 9:30 Pace, or your marathon pace for MCM runners - 3 to 4 intervals except MCM, who should do 3 at the most

If anyone is running a marathon or half this weekend, just do 4 x 400m in Marathon pace with 200m easy jogs in between, and longer warm up and warm down.  As MCM looms, now just 10 days away, you are nearly there and it is more important not to tire yourself or hurt yourself.  Rich will be coaching tomorrow and will provide you more specific guidance. 

Here is the Coach Rich Club News this week:

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Great work at the Chicago Marathon for this trio. Huge congrats to Katie who got a 12 minute PR!

  • 3:24:20 - Shauna Waite
  • 3:46:23 - Andrew Mulrean
  • 5:57:41 - Katie Poore, PR

Brutal conditions at the Army Ten Miler with 100% humidity and warm temps.  Several persevered nicely.

  • 1:13:58 - Carrie Dunn
  • 1:16:02 - Casandra Degrauwe
  • 1:22:19 - Kevin Cunningham
  • 2:07:12 - Deborah Margraff

Paul Ryan his fastest 5K of the year at the Fletcher’s Parkrun, 20:53.  Just great work Paul.  So happy for this guy!!!

Christine Westcott ran a 3:22:37 at the St. George Marathon (UT).  That’s her 2nd fastest marathon ever.  3:17 PR at Boston and now this.  Pretty outstanding year for Christine.  Way to go!!!

For those of you running the MCM, the club will be part of the Team Hope for the Warrior Tent in Charity Village.  Feel free to leave your stuff there before the race and it will be waiting for you when you get back. 

October 26 Happy Hour will be a blast as usual.  Bunion Derby Awards and we have several who won them coming from Thursday morning’s crew.  Also, the famed October racing war storytelling and of course you get to hang out with me which has unfortunately been rear these last couple months.   Club provides all the food, you all make the fun.  Please come on out and join us at Ireland’s Four Courts starting at 6:30pm.

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Coach Big Guy is headed ATX for the ACL Festival, so Coach Rich will be out there coaching in the morning!

Big Guy

 

Upcoming Events

October Happy Hour/Bunion Derby Awards
Thu, Oct 26th, 2017, @6:30pm
2017 Costume Caper 5K
Sat, Oct 28th, 2017, @8:30am
Robinson Crew 5K
Sun, Oct 29th, 2017, @8:30am
Making Strides Against Breast Cancer 5K
Sun, Oct 29th, 2017, @8:30am
Arlington Academy of Hope 5k
Sun, Nov 5th, 2017, @8:00am
Board of Directors Meeting
Thu, Nov 9th, 2017, @7:00pm
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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.