DC Road Runners - Enter your slogan here

Thursday Track - 3-6 x 1600, 400 rest

Greetings all. Big Guy is out of town so just me tomorrow. Looks like another warm August morning for our workout. Come prepared with plenty to drink. Workout is 3-6 x 1600, with 400 rest at 10K pace and of course one of our staple strength workouts.

As always, be warmed up and ready to start the workout at 6AM sharp at the Yorktown High School Track in North Arlington.

As for the weekly race and news report, storms and warm temps did not stop last night's Paul Thurston 4.5M. Nice work by all:

28:05 - Rodrigo Vellon, 3rd AG
29:29 - Kyle Edgerton, 1st AG
30:02 - Liz Ozeki, 1st OAF
30:33 - Christie Wetzel, 2nd OAF
30:59 - Chris Walsh, 3rd AG
32:50 - Will Hernandez
33:48 - Chelsea Suydam, 1st AG
34:30 - Kenneth Riley

Saturday is the club picnic at Lake Accotink. The 3M XC race is the last of this summer's Bunion Derby Series Races. The picnic is always fun. You do not have to run to attend but you do need to register so we can get an accurate food count. I hope to see many of you there.

The Larry Noel 15K and 3K is Sunday night Sep 1. The National Capital 20M and 5M is Sunday Sep 29.

For full info on all these and to register, go to dcroadrunners.org.

Lastly, I am putting the Monday Morning 10M Band back together for a special holiday run on Monday Sep 2 (Labor Day). We will start at 7am in front of the Planetarium on Quincy Street and will run the Mt. Daniel Route which is mostly out and back on the Custis and W&OD with a short tour up and down Mt. Daniel in the middle. Send me email to rich@dcroadrunners.org if you are going to join us for the run and this is just a holiday special, not the reinstatement of the Monday morning run.

See you in the morning

Rich

8 - 12 x 400m in 5k or BetterPace, 400m jog

Fellow Endorphin Junkies:

The weather tomorrow will be just quite warm with Temps at 72 degrees and very high humidity at 85%, with little wind at 3 MPH, 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 as follows:

August 15, 2019 - 8 to 12 x 400m at 5K ("interval") Pace and Faster, w/400m easy jogs in between

Water breaks are important ALL year-round, especially when it very hot and humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!

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: 5:30 to 6:30 Pace, 10 - 12 Intervals

Wolf Pack: 6:15 to 6:45 Pace, 10 to 12 Intervals

Gazelles: 6:30 to 7:15 Pace, 9 to 10 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 8 Intervals

This week's workout is a tough speed workout – almost running a 5k for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for most of these intervals. Since you will be going fairly all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In club news from Coach Rich ...

No races to report this week. Rarely ever happens ...

This Saturday is the 2019 Custard Chase. It's a 1-mile event that you can be fun or competitive depending on the heats you register for. Also, it is a very family-friendly event, and I mean come on, ice-cold custard for all! Here is all the info. Check it out: https://www.facebook.com/events/543157846425309/

The next club race is the Paul Thurston 4.5M on Aug 20. The club picnic and 3M Cross Country race that is part of the Bunion Derby Series will be on Saturday, August 24 at Lake Accotink. Go to http://dcroadrunners.org to register and for most up-to-date info.

Coach Big Guy will not be sprinting but will be at practice tomorrow along with Coach Rich tomorrow.