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Thursday Track- 4x5min, 5K pace, 5min rest

Hi Everyone. Workout tomorrow is 4 x 5 minutes at 5K pace with 5 minutes rest. Please be warmed up and ready to go at 6AM at the Yorktown HS track.

Big congrats to Emily Riley for getting a 35 second PR at the Semper Fi 5K. Her time was 23:30.

Liz Ozeki ran another strong race turning in a 20:07 at the Raccoon Run 5K. Way to go Liz!

Several upcoming races and you can register for all at dcroadrunners.org
May 21 - One Hour Track Run
Jun 01 - Teens Run DC Mentoring Matters 5K
Jun 09 - Bunion Derby kickoff with the Womens Distance Festival and the Run After the Women 5Ks.

Additionally, Judah Dal Cais invites all to his annual crab feast this Saturday May 17. The event benefits Phoenix Bikes of Arlington, VA. A 501 (c)(3) nonprofit whose mission is to educate youth, promote bicycling, and build community. (www.phoenixbikes.org). Please RSVP at this link

Big Guy is out of town tomorrow and next week. I will see you tomorrow morning.

Rich

3 to 4 x 1600m in 10k pace w/400m jog

Fellow Endorphin Junkies -

The weather tomorrow morning will be cool but possibly rainy, with temps at 58 degrees and higher humidity at 88% as well as a bit breezy with wind at 7 MPH, with 35 to 40% chance of showers, so dress accordingly, and as always you should still 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 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.

May 9, 2019 - 3 to 4 x 1600m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler 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, and if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace, 4 x 1600m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 x 1600m Intervals

Gazelles: 7:15 to 8:00 Pace, 3 - 4 x 1600 m Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 x 1600m

This week's workout is base workout, aiming at building strength and endurance for your spring/summer races and fall marathons. As always, don't go out too quick on the first couple, and try to make each interval a bit faster than the last. Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! Remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.

Here is the Coach Rich Club News this week:

A few crew racers this past weekend... Paul Ryan turned in another scorcher at the Anacostia Park run 5K, 21:33. Way to go Paul with his fastest 5K so far this year, but alas, this record will fall soon to Paul's determined stride.

Crystal City 5K Friday (last for this year)
23:03 - Judah dal Cais
39:27 - Katie Mulrean (back at it after baby arrival)

Congrats to all our racers.

Several upcoming races and you can register for all at dcroadrunners.org

May 21 - One Hour Track Run
Jun 01 - Teens Run DC Mentoring Matters 5K
Jun 09 - Bunion Derby kickoff with the Womens Distance Festival and the Run After the Women 5Ks.

Coach Big Guy has started to recover from his chest infection (no fever – yay!) and will there at track practice tomorrow with Coach Rich.