Long Sprint Medley Ladders

Long Sprint Medley Ladders 

Fellow Endorphin Junkies – 

The weather tomorrow morning will be gorgeous for the summer, with temps at 58 degrees and high humidity at 91%, with little wind at 1 MPH, so dress accordingly and as always you should still bring fluids.

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 at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.     

June 7, 2018: 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, then walk to start, grab water, 3 to 4 minutes full recovery), then repeat full set.  

Water breaks are important ALL year round, eve when it will be nice like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE:  I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!  

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 7:45 Pace (lower range 5k, higher range 10k)     
  • Coyotes/MTP Trainees: 7:15 to 10:30 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, and arms in sync and at our sides (not crossing over or held up as little chicken wings) while we stay relaxed. 

In Club news from Coach Rich -

Congrats to these women that ran great races this past weekend:

Reston Sprint Triathlon

1:14:08 - Carrie Dunn 1st Place Masters Female

1:23:29 – Mary Kusler, No. 1 Teammate (stuck around in the cold rain to cheer for Carrie at award time!)

Mark your calendars for the first Summer Bunion Derby – the Women’s Distance Festival/Race after the Women 5k on Sunday June 10th!  That is this Sunday, with women starting at 8 AM, and guys following at 8:15 AM

Coach Big Guy will be at track practice tomorrow with Coach Rich!

 

Upcoming Events

DCRRC Hugh Jascourt 4-Miler
Thu, Jun 21st, 2018, @7:00pm
DCRRC Age Handicapped 4-Miler
Wed, Jul 4th, 2018, @8:00am
Board Of Directors Meeting
Thu, Jul 12th, 2018, @7:00am
DCRRC Bastille Day 4-Miler
Sat, Jul 14th, 2018, @7:00pm
DCRRC Bluemont 5K
Wed, Jul 18th, 2018, @7:00pm
DC Road Runners Track Championship
Sat, Jul 21st, 2018, @5:00pm
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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.