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Thursday Track - 3-4 x 1600, 2 x 400

Hi Everyone. Might be a little wet tomorrow morning but doesn't look too bad and the temps still relatively cool. The workout tomorrow is as follows:

3-4 x 1600M @ 10K pace. 400M recovery. Finish with 2 x 400M @ 5K pace, 200M recovery

One of our go-to strength workouts with some finishing polish for that kick at the end of your next race.

In racing and other club news this week ...

Rodrigo Vellon ran another 10K over in Spain, the Carrera Nocturna de Piedrabuena. His time this week was 38:19. The race was Saturday night (Nocturna) and after Rodrigo spent the day sightseeing with visiting Kyle and his wife Diane. No wonder Kyle ditched our workout last week ;) Nice work Rodrigo.

At the Lawyers Have Heart 10K Kevin Cunningham turned in a solid 47:22 with a strong negative split. Way to go Kevin.

The Bunion Derby Kicked off with the Women's Distance Festival and the Run after the Women 5Ks. Some great results and congrats to all:

Women's Distance Festival
19:09 - Christie Wetzel FTW!!! Yay Christie!
19:29 - Liz Ozeki, 2nd OA
21:02 - Melinda Metz, 1st OA Masters
21:07 - Li Fang, 2nd OA Masters
21:50 - Chelsea Suydam

Run After the Women
18:39 - Brian Young, 3rd AG
19:19 - Chris Walsh, 3rd AG
19:42 - Will Hernandez
22:10 - Mark Bourgeois
22:53 - Gary Morgans, 2nd AG
28:33 - Keith Campbell

The DCRRC Happy Hour is tomorrow night. It will be the Snowball Series Awards and the usual fun with the club providing food. Please come out and wish all club members congrats on their achievements. The festivities begin, at 6:30pm at Arlington's Four Courts right by the Court HOuse Metro. I look forward to seeing many of you there.

The next Bunion Derby races:
Jun 20 - Hugh Jascourt 4M
Jul 04 - Age-Handicapped 4M

Register at dcroadrunners.org

Just me tomorrow as Big Guy is training in Austin, TX this week. I look forward to seeing you all at the track.

Rich

8 to 10 x 500m in 5k pace, 300m jog

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warm at 69 degrees and quite humid at 90%, with some wind at 5 MPH and only 10% chance of rain. With this humidity and heat, hydration is key – do it after every 2nd interval! 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 by 5:40 to warm up. The workout is as follows:

June 6, 2019:  8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout tailored for the summer race schedule and guaranteed to build both strength and stamina. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free.

Coach Rich's Club News:

Liz Ozeki continued her torrid racing schedule and brought home a lifetime PR at the Teens Run DC Mentoring Matters 5K. Her time was 18:53 and she was 3rd OA amongst all women. Huge congrats to Liz and I was at the finish line, she looked SO GOOD coming down the homestretch. Also in this race, Mark Bourgeois ran a strong 22:17 for 3rd Masters

At the EX2 Fountainhead HM (13.5M), Ze Dagher took 3rd Master in a time of 2:06:16. This was a grueling trail race and very technical. Nice work Ze!

In International TMBC news, over in Spain, Rodrigo Vellon ran a solid time of 38:03 at the 10K Arganasilla de Alba. This was not a PR but two minutes faster than he has ever run this course before. It was extremely hot for the race making conditions difficult. Well done Rodrigo!

At the USATF Super Regional track meet Paul Ryan won his age group in the 5k in 22:20. The temperature at race time was in the 90s, significantly impacting his time. The next day Paul ran a 6:01 in the 1500, finishing 2nd in his age group. Bummer on the 90' temps but still great work by Paul in those conditions.

A few upcoming races and the start of the Bunion Derby Summer Racing Series. You can register for them at dcroadrunners.org:

Jun 09 - Bunion Derby kickoff with the Women's Distance Festival & the Run After the Women 5Ks.

Jun 13 - Club Happy Hour starting at 6:30 at Ireland's Four Courts. Snowball Series Awards!

Jun 20 - Hugh Jascort 4M

In "Need for Speed" Tuesday Track news from Coach Big Guy ...

Several of you have asked for some speed workouts besides the Thursday Interval workouts to prepare for the Club 1 Mile Championship, so we had a few of you out this past Tuesday for some excellent work, including form drills, extra stretching, true speed intervals, and fly-aways. SO, if you have a "need for speed" substitute for your Tempo Tuesdays, I plan on having workouts every Tuesday through the Mile Championship unless there is a race on Tuesday, in which case, the race will be your workout. We will do 100s, 200s, 300w, and 400s, but not in interval style – more walking and rest while emphasizing maximum effort. We will do form drills every practice to start and finish with "Fly-Aways" meant to build burst speed. You will definitely need to warm up AND stretch before these workouts, so we will start a bit earlier than Thursdays, with form drills right at 6 AM. June 11th's workout is 4 to 6 x 400 with a 100m jog-walk, then 200m sprint followed by another 100 jog walk. Each set of 400 Sprint/100 jog-walk/200 sprint/100 jog-walk is a total of 800 meters, and a water stop each set before starting the next. 4 to 6 "Fly-Aways" will follow, then a mile warm down jog. If it is one of your first speed workouts, you might aim for 4 repeats and 3 to 4 Fly-Aways. PLEASE drop me a note at stephen dot easley at gmail dot com if you'd like to join in. I won't make next week on the 11th but am hoping to have another DCRRC coach cover, but if not, Ze knows the drills and can lead.

Coach Big Guy and Coach Rich will see you in the Morning!