DC Road Runners - Enter your slogan here

Thursday Morning Track - 12-16 x 400, 100 rest

Hi Everyone.  Big Guy is stuck in LA trying to get home right now.  He may or may not be there in the morning but I will see you all there.  We may have som rain but it does not look like we need to worry about thunder and lightning. The workout is to build strength to compliment those speed workouts we did the last couple weeks.  As follows: 12-16 x 400 with 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

Reminder for happy hour next Thursday night May 24.  It is at Irelands Four Courts starting at 6:30.  We will be doing the Snowball Series Awards and series volunteer recognition, the coveted jackets!  We have several winners in our crew being recognized so please come out and join in the fun.  Also, reminder for the kickoff of the Bunion Derby Series with the Womens Distance Festival 5K followed by the Run After the Women 5K.  Women go off at 8AM and the men 15 minutes later on Sunday morning June 10.  

I'll seee you all in the morning

----

Rich

rich@dcroadrunners.org

1200s & 400s x Three

Fellow Endorphin Junkies 

The weather tomorrow morning will be cooler, with temps at 59 degrees, but with high humidity at 83%, and a little wind at 6 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. 

May 10, 2018 – Three x 1200m/400m sets with the 1200m at 10k Pace (“Cruise Interval” Pace), followed by a 400m at 5K (“Interval”) Pace, 400m easy jog after each Interval

Water breaks are important ALL year round, especially even when it will be cooler 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!  

5k pace at the quicker end of these ranges/10k pace at the higher end

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 6:50 Pace

Gazelles: 6:50 to 7:30 Pace  

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

This week’s workout is a new one, courtesy of Coach Rich. He texted it to me and then said, think about it, you’ll understand. I think what he is trying to do here is build strength and endurance through the 1200, and then speed through the 400s – it trains you to run faster at the end of a cycle, pushing you towards negative splits – at least I think it does! ;-) We will have to ask him tomorrow!

In Club news from Coach Rich -

After 45 years working in government and industry Paul Ryan is retiring this week.  He'll be providing donuts and juice after our workout to celebrate!  CONGRATULATIONS Paul!!!

Huge congrats to Jen Edmond who ran a PR of 1:12:39 at the Broad Street 10M in Philly this past weekend.  

Also, congrats to Rodrigo Vellon for yet another BQ and a 2nd place finish at this past weekend's Potomac River Run Marathon.  His time was and impressive 3:04:42 and what became a real warm morning for the last couple of miles

This Saturday May 12 is the Teens Run DC Mentoring Matters 5K.  As I have said many times before this is for a great cause helping youth in underserved areas of DC through running.  Please consider running this flat and very fast 5K race but even if you don't want to run it, consider signing up to make the donation to this great organization.  Here is the link: https://www.dcroadrunners.org/sign-up/teensrundc

Coach Big Guy and Coach Rich will be at track practice tomorrow!