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

Hi Everyone.  Big Guy is in Nashville, TN this week so it will just be me this week.  Weather will be okay but not great at 73' but a dew point of 71' so gonna be a bit sticky. The workout is 4 x 5 minutes at 5K pace with 5 minutes easy running in between each rep.

As always we will be at the YHS track and the workout will start promptly at 6AM.  Do your warmups before that.

A couple of stellar performances from crew members this weekend.

First off 3 cheers for Melinda Metz at the Erie Marathon. Melinda crushed her BQ attempt by almost 25 minutes. Her time was 3:20:27. I congratulated her right after the race and she said, "Thanks. That felt good". I can imagine why as Melinda ran a huge negative split race of 1:42:27 then 1:38:00. Just phenomenal! I was in Erie as well giving it my best shot at a 2019 BQ on the last possible day. Only difference is that I didn't do any marathon training. Just a single 19M run two weeks out and just 35M/week. It was a desparation attempt to run Boston on the 30 year anniversary of my first one in 1989. The last few miles were ugly but I got the BQ by 3:02 with a time of 3:51:58. Splits of 1:55:46 and 1:56:12 are not too bad for no training. Not sure it is enough to get me in the race but I did leave it all out on the course and am pretty proud of the effort especially given all I have been and am going through on the medical front. As a side note, I don't recommend this not doing the training thing. I can't tell you all how very sore I am right now.

In addition to Melinda, we had another eye-popping performance from Liz Ozeki on Sunday at the Parks Half Marathon in Rockville and Bethesda.  Liz rocked 1:29:07 out of the half marathon ball park. This was a 5 minute PR. Just fabulous Liz. Also at Parks was Hai Nguyen posting a leisurely 1:59:13 and flying his MRRC colors in support of their great race.

The DCRRC Picnic and 3M XC race is coming up on Saturday Sep 22 at Landon School in Bethesda. This is a great event and for the entire family. Please register whether you are running or just picnicking. Register all family members please so we can make sure and have enough food. Full info and to register go to dcroadrunners.org.

Lastly, the National Capital 20M and 5M races are at Carderock on Sunday Sep 30. Great tune-up race for your Fall Marathon. Full info and to register go to dcroadrunners.org.

I look forward to seeing you in the morning!

Rich

2 x 15:00 Tempo Runs

Fellow Endorphin Junkies -

The weather tomorrow morning will be even more Swampy, with temps at 75 degrees and higher humidity at 91%, with little wind at 2 MPH, so “Real Feel” of 81 degrees, 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.     

September 6th, 2018 – 2 x 15:00 minute Tempo Runs (These at 10m pace), with walk back to start plus water and 2:30 minute standing rest

Water breaks are important ALL year round, especially when it hot 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!  

Stallions: 6:15 to 6:45 Pace

Wolf Pack: 6:45 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace  

Coyotes/MTP Trainees: 8:00 to 10:45 Pace

This week’s workout is a solid base workout, and since we are going long on Saturday, this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start, get some water, and then we will start the second 15 minute interval where I want you to do the same - accelerate slowly but steadily from to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.

Here is the Coach Rich Club News this week:

A couple of real nice race results this week.  Paul Ryan ran a real strong 6:06 mile at the PVTC track meet. He again wins his age group. One more meet on the agenda for Paul this weekend.  Good luck Paul!

Christine Westcott scored a big PR at the Great American 5K in Fairfax.  Christine ran 20:45 for an 18 second PR.  This was good for 3rd OAF and a very happy Christine.  We are all really happy to see that high mileage and those diligent tempo and speed sessions paying off.  Huge congrats to Christine!!!

The DCRRC picnic is coming up on Saturday evening September 22.  This is one of our signature events with completely catered food and the final Bunion Derby race of the season, the annual XC race.  All are held at the Landon School in Bethesda.  This is a family friendly event with kids most welcome.  In fact there are several nice and short kids races.  All that said no one has to run.  You can also just come and enjoy the picnic.  It is really a great time.  We ask all to register so we get a count for food.  Go to dcroadrunners.org.  

The National Capital 20/5M races are another September classic on the club calendar.  Great training run for your Fall marathon.  Registration also on the club website. 

Coach Big Guy will be there at track practice tomorrow, but Coach Rich will not make it.