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Thursday Morning Track - 12-18 x 400, 100 rest

Hi Everyone.  Big Guy is back in Austin this week so just me tomorrow.  One of our staple strength workouts for tomorrow: 12-18 x 400, 100 rest.  Will meet as always right at 6AM to give final instructions for the workout and announcments.  Please be warmed up before then.  Workout to follow announcements

If you are new to the club and need would like a singlet, please email Deborah with your size and she will bring it for you tomorrow at the track.  Some nice results from this past weekend's races.  Congrats to all:

Kevin Cunningham ran a solid 46:19 at the Lawyers Have Heart 10K.

Women’s Distance Festival 5K

19:47 - Liz Ozeki, 3^rd OA

20:06 - Arielle Weiner, 1^st 20-24

21:04 - Christine Westcott, 1^st 45-49 & a PR!

23:26 - Elizabeth Kelley

26:15 - Virginia Reynolds

27:34 - Eunja Rau

30:33 - Katie Mulrean

35:52 - Deborah Margraff, 3^rd 60-64

Run After the Women 5K

18:52 - Andrew Van Hoof, 1^st 20-24

19:11 - Kyle Edgerton, 3^rd 35-39

24:18 - Andrew Mulrean

30:02 - Keith Campbell

Volunteer help needed for the Hugh Jascourt 4M on Thursday night June 21.  Race Director is our very own Eric Waskowicz and right now I am the sole volunteer signed up to help.  Please consider helping out.  Here is the link to all the race info and to sign up to help:  https://www.dcroadrunners.org/sign-up/jascourt

I'll see you all in the morning

----

Rich

rich@dcroadrunners.org

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 1^st 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 10^th!  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!