DC Road Runners - Enter your slogan here

Track Aug 17 - 3-4x1600

Hi Everyone.  Big Guy is in Austin this week so just me tomorrow morning.  But alas, he sent his weekly rundown on the workout so here you go:

The weather tomorrow morning will again be fairly brutal, with temps at 73 degrees and 94% humidity, with some wind at 3 MPH and little chance of rain. The workout as follows:

3 to 4 x  1 Mile in Cruise Interval Pace (10k Pace) with a slow 400m jog recovery  - remember to grab water after every interval before the 400m jog 

Stallions: 6:00 to 6:45 Pace, 4 Intervals

Wolf Pack: 6:45 to 7:30 Pace, 3 to 4 Intervals  

Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals     

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals

This is a solid endurance workout.  Focus on keeping pace consistent through all four laps of the mile, although slow acceleration over the final 400 is good.  Also, try to keep your 400 recovery jogs fairly consistent - if you can’t, slow down during the interval.  If you are going to run a fast mile, make it your last - teach your body through repetition to do negative splits.  Just because it is a slower steady repitition over the mile, don’t forget your form, particularly keeping your knees up ore the entire interval.

Here is the club news and race reports for this week:

Steve South staged his own Beer Mile as part of his 37th birthday party.  Coach Rich presided to make sure the standards were kept high.  Andrew Simpson was an excellent support crew.  Of course Steve rocked it turning a time of 8:15.  So that is 4 beers and a mile running in 8:15.  He even looked pretty good while doing it all.  Nice work Steve!

Final race of the Bunion Derby series was the Paul Thurston 4.5M around Burke Lake last night. Here is how people fared.  Nice work all:

29:46 - Rodrigo Vellon

35:17 - Andrew Mulrean

39:54 - Clara Lau

49:21 - Katie Poore

Thank you very much to all of you that have renewed your club memberships.  We really appreciate your continued support. That said, there are still missing a few of you regulars that have not renewed.  Next week I will start calling out names.  Please help us and renew now.  Thanks on this.

See you all tomorrow morning for the usual 5:40 or so warmup and 6:00AM sharp start

Rich

Thursday morning Track Canceled this week

No Thursday morning Track workout this week 12/15/2016.  We invite all to come and enjoy our annual Holiday Relays on Wednesday night