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4 x 5:00 in 5k pace, with 5:00 rest in between

Fellow Endorphin Junkies

The weather tomorrow morning will be warmer, with temps at 53 degrees, little wind at 4 MPH and high humidity at 86%, but it looks as if we will be done before any rain, so you will want to dress accordingly, and as always you should bring plenty of 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.

April 28, 2019 – 4 x 5:00 Minute run at 5K Pace with 5-minute recovery jog/walk to start w/water in between

Water breaks are important ALL year round, particularly when it will be humid 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 low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 6:45 Pace

Gazelles: 6:45 to 7:30 Pace

Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This week's workout is a strong speed workout, and with the warmth and humidity is going to be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 5:00 each!  Remember once you get back to the start, you want to stand still and let the lactic pool in your leg - part of this workout is pushing through the lactic build up!

In Coach Rich Club news –

A busy weekend at the races for our crew with just some fantastic results ...

Huge congrats to Christine Westcott. She ran the BAA 5K on Saturday in 19:41 for over a minute PR and 2nd 45-49. Then on Monday, she ran the BAA Boston Marathon on Monday in 2:58:48 - A four-minute PR, 3rd 45-49 overall, and first female finisher from the DMV. Additionally, the DCRRC Women's Masters Team anchored by Christine and Melinda Metz was 2nd. This is likely the best DCRRC placement for a racing team ever! Words cannot describe the magnitude of Christine's accomplishment. As you all witnessed, her dedication to her training was unparalleled. Just a huge congrats to Christine. I know we are all very proud of her!

Also, a big shout out to the rest of our Boston crew. It was a warm and windy day. Lot's of great performances, and congrats to all of you:

BAA Boston Marathon
2:58:48 - Christine Westcott, 3rd 45-49
2:58:57 - Rodrigo Vellon Garcia
3:10:33 - Liz Ozeki
3:13:48 - Christie Wetzel
3:17:35 - CaSandra DeGrauwe, PR
3:24:22 - Melinda Metz
3:30:53 - Shauna Waite
3:55:18 - Steven Peterson
4:10:24 - Yuko Takakusaki

Ukrop's Monument Avenue 10K (Richmond)
38:09 - Ze Dagher, 3rd AG, 1:11 PR!!!
41:28 - Kyle Edgerton
46:58 - Mark Bourgeois, 1:47 PR!!!

Crystal City 5K
25:06 - Judah Dal Cais - pushing his daughter in the stroller!
25:06 - Shawna Barry

I'm still in search of volunteers for our DCRRC Waterstop at the Parkway Classic on Sunday, April 28. If you can help please sign up at:

Coach Big Guy is back and together with Coach Rich will be at track practice tomorrow!

Thursday Track - 3-5 x 1600

Hi Everyone. Weather looks good with temps in high 40s for tomorrow morning. Want to wish all our Boston bound runners the best of luck for this coming Monday's race. You all should have had your last hard tune-up workout already so hopefully you will get some extra sleep tomorrow morning. Boston is simply one of the greatest running experiences on the planet. Enjoy every minute of it. We are all real proud of you. Trust in your training and run smart, good things will happen!

The workout this week is 3-5 x 1600 with a 400 rest. As always you're your rest intervals consistent from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.

This weeks results and club updates for your viewing pleasure:

At the Carrera 5K in Puerto Rico Ze Dagher got a PR of 18:52. Way to go Ze!

Huge congrats Bonnie Harvey taking 2nd OAF with a strong 1:34:54 at the Reston HM. This is a real tough course so great job Bonnie!!!

Cherry Blossom 10M
1:06:00 - Chris Walsh
1:11:06 - Melinda Metz
1:12:38 - Carrie Dunn
1:16:46 - Kevin Cunningham
1:22:31 - Kelly Orzechowski
1:27:16 - Mary Kusler
1:36:43 - Keith Campbell

Many thanks to those of you that signed up to help with The Parkway Classic 10 Mile Waterstop coming up on Sunday April 28. Also, understand many of you just can't make it. That said, still in need of about 10 more volunteers . So again if you haven't heard or seen this message yet, the club will again be manning the waterstop at Bell Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and I hope you will again (assuming you are not running). As always, I will be there and we be providing homemade breakfast compliments of my lovely wife Vicki. We need lots of volunteers so please consider signing up to help and it's a last chance to receive volunteer credit for the Snowball Series: https://www.dcroadrunners.org/index.php?option=com_civicrm&task=civicrm/event/info&reset=1&id=551

Big Guy is in Austin will be back on the next week. I look forward to seeing you all tomorrow morning

Rich