Fellow Endorphin Junkies -
The weather tomorrow morning will be Swampy, with temps at 72 degrees with sky high humidity at 99%, and a little wind at 5 MPH (so “Real Feel” 77 degrees) with the evening thunderstorms almost certainly gone, so a lot better than last week but as always, dress accordingly, and as always you should still bring fluids. The Hugh Jascourt 4 Miler is tomorrow night, so some of you will be opting to run it, which would be a good workout as an alternative.
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 21, 2018 - 6 to 8 x 800m at 10K (“Interval”) Pace, w/200m easy jogs in between
Water breaks are important ALL year round, particularly when it very Swampy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval that ends at our usual start point
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!
Stallions: 6:00 to 6:45 Pace
Wolf Pack: 6:45 to 7:00 Pace
Gazelles: 7:00 to 7:45 Pace
Coyotes/MTP Trainees: 7:45 to 10:30 Pace
This week’s workout is a tough workout, particularly with this weather - essentially running a 5k, or a 5k plus another 1600, so it will be a challenge. Try to remember that we want to get stronger and faster at the end of the workout, so don’t push too hard on the first two intervals – save that push for the last two that you run.
Club news from Coach Rich ...
Our next race, the Hugh Jascourt 4 Miler, is tomorrow night Thursday night, June 21 at 7 PM at Fletchers, O&B on the C&O Towpath. Next race thereafter is the always fun Club July 4th Age-Handicapped 4 Miler at Carderock, again on the C&O Towpath.
Coach Big Guy is back from Austin and Coach Rich will also be there at track practice tomorrow!
