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12-16 x 400 with 100 rest

Hi Everyone. I hope all enjoyed a nice holiday weekend. Big Guy will be back tomorrow to kick things off and workout but needs my IT assistance to get this message out while he is on travel.

The workout tomorrow is 12-16 x 400 with 100 rest. This is another strength workout so the instructions are exactly the same as last week for the 1600s. Focus on consistent rest intervals and don't slow them down to keep a faster 400 pace.

The workout will start promptly at 6:00 on the Yorktown HS track.

A few of our Thursday faithful did some nice racing over the long weekend. Congrats to all of you! ...

Up in New Jersey, Marty McCormick ran the Spring Lake 5M in 26:32. He was 1st OA Master and had a 30 sec course PR.
Out in "The Mitten" (Lower Peninsula of Michigan), Anna Staats and Jack Phillips took on the Bayshore Marathon in Traverse City. Really great weather as Jack got a PR and BQ. Anna "paced" him the first 16M then decided it wasn't going to happen. I am sure most of you would still love to get her time! Great job guys.

• 2:58:44 - Jack Phillips, PR, BQ
• 3:07:42 - Anna Staats

Christie Wetzel ran the Loudoun Street Mile in 5:20 which was good for 2nd in her AG.

The Bunion Derby kicks off on Sunday morning at 8:00AM with the Women's Distance Festival and the Run After the Women's 5Ks. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.

We are making one last plea to any and all volunteers for this SUnday's WDF/RAW. As of now we still only have 8 volunteers. Yours truly is one of them and Paul Ryan is the Race Director. We really need help as it takes between 12-15 volunteers to put on this race. By all means run the race if that is your plan but if you aren't racing please consider helping or finding others to help. Thank you.

Happy running!
Rich

3-5 x 1600, 400 rest

Greetings Thursday Morning Track Fans. Big Guy is out town this week drinking wine in Sonoma County. I will be there to kick things off.

The workout this week is 3-5 x 1600, 400 rest. This is a strength workout. Important is keeping that rest interval consistent at your target rest interval pace.

As always, the workout will start at 6:00AM on the track at Yorktown HS. Please arrive early to be warmed up before then.

Reminder that the track will be closed Mid June through the End of July for resurfacing. Thursday morning workouts will continue but over at Washington-Liberty HS.

At the races this week Paul Ryan has returned from his most of the way around the world cruise and got his land legs going again with a 24:10 at the Annacostia Parkrun 5K. Paul will be focusing on racing the mile on the track this summer so building that strength and endurance through these 5Ks. Well done Paul.

The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.

We are making a plea to any and all volunteers for the June 4 WDF/RAW. As of now we have 6 volunteers. Yours truly is one of them and Paul Ryan is the Race Director. We really need help as it takes between 12-15 volunteers to put on this race. By all means run the race if that is your plan but if you aren't racing please consider helping or finding others to help. Thank you.

Happy running!
Rich