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3 to 5 x 1600m + 2 x 400m

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool, with temps at 53 degrees and higher humidity at 74%, and somewhat windy at  9 MPH and with a 40% chance of showers, 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.     
 
February 21st, 2018 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace)  with 400m easy jogs in between, followed by 2 x 400m in Interval (5k) pace to sharpen, with 200m jog in between
 
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
 
NOTE:  I expect to see your heart rates in the High 80% of Maximum range, and if your rates are higher, you need to slow down!  
 
Stallions: 6:00 to 6:30 Pace, 4 - 5 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound) + 2 x 400m 15 seconds faster mile pace
 
Wolf Pack: 6:30 to 7:00 Pace, 4 - 5 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace
 
Gazelles: 7:00 to 7:30 Pace, 4 x 1600 m Intervals  (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace   
 
Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 - 4 x 1600m Intervals + 2 x 400m 15 seconds faster mile pace
 
 This week’s workout is a repeat of last month’s base workout, aiming at building strength and endurance for the marathon, with some sharpening speed at the end once you are warmed up. This time, however, Coach Ed would like an extra 1600m more than last month.  This is still a GREAT workout for you Boston-Bound runners!   As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last.  Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! remember to leave something in the tank for your two 400m intervals, as the 5k pace is quick and challenging.
  
 
Here is the Coach Rich Club News this week:

Great performances by Paul Ryan and Andrew Simpson this past weekend. Paul ran a strong 21:27 at the PVTC By George 5K. Put this on the age-graded charts and you get an eye-popping 16:21. Andrew ran the GWB Marathon as a long training run for the upcoming Boston Marathon. He through-down a time of 3:16 with a nice negative split. Look out Beantown!

Please come to the clubs annual meeting and banquet on Sunday night March 4 starting at 6PM at Maggianos in Friendship Heights. This is a DC Road Runners Club signature event and is family friendly. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and a great guest speaker. We will present our annual awards for most outstanding and improved athletes, we will also recognize our top coach and volunteer and elect a new board of directors for the the 2018-2019 term. Additionally this year, we will have two DC Road Runners Club Hall of Fame inductions.

Please come show your support for the club and enjoy a great night out with your fellow runners. You must register in advance. Click here for full details and to register to attend. We look forward to seeing many of you there.
 
Coach Big Guy AND Coach Rich will be there at track practice tomorrow!

6 to 8 x 800m at Yorktown HS

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool, with temps at 51 degrees with high humidity at 93%, and a little wind at  6 MPH (so “Real Feel” 48 degrees) with the overnight rains almost certainly gone, so a lot better than last week but as always, 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.     

February 15, 2018 - 6 to 8 x 800m at 5K (“interval”) Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!

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!  

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 6:45 Pace

Gazelles: 6:55 to 7:15 Pace  

Coyotes/MTP Trainees: 7:15 to 10:00 Pace

 This week’s workout is a tough speed workout - essentially running a 5k, or a 5k plus another 1000, so it will be a challenge, and luckily we have decent weather.  Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings.  Also, no fists, imagine Pringles or an egg in your hand and you don’t want to crush them!

In other club news from Coach Rich ...

Lots of the Thursday faithful at the Langley 8K this past Saturday.  This is course is also known as "Holy Hills Batman!”.  Tough course for sure and some usual nice performances by all:

Please consider running the Club Challenge 10M on Feb 25.  We have 117 club members signed up so far.  We want to have 125 finishers this year so we still need bunches more.  Here is the link for all the deets and to register

DCRRC Annual Meeting & Banquet is Sunday night March 4.  We have several Thursday morning regulars receiving awards that night plus a great guest speaker.  Please consider attending.  Here is the link to all the deets and to register.  

Coach Big Guy is back from Austin and Coach Rich will also be there at track practice tomorrow!