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TMBC: 12-20 x 400, 10K pace, 100 rest

Hi Everyone. This week the Big Guy is wine tasting his way through Napa Valley. That sounds good to me but alas I will look forward to meeting you guys tomorrow morning. The weather looks great compared to what we had last night and what is coming this afternoon with the temperature around 63'. We will have a bit of wind at 13mph or so but again great compared to the swelter that has dominated most of this summer. Regardless of weather, stay hydrated and bring your favorite beverage along to rehydrate.

Another strength workout again this week but this time 400s. Anywhere between 12 and 20 of them depending on where you are in your training. The pace is your current 10K pace and the rest is 100m. Same goal as last week in keeping your HR elevated for the entire session. Stop for a drink after each set of 4 but keep the rest intervals moving consistently.

I hope all of you that attended the picnic and XC race had a good time. How can you go wrong with District Taco as your reward! Unfortunately, the results from the race are not posted yet and I have no other results to report.

The next Bunion Derby is the Women's Distance Festival and the Run After the Women 5K's on Saturday September 18. This is the last Bunion Derby Race of the summer. If you had not heard, the Bastille Day 4M is now officially canceled. After this race the National Capital 20M and the Janet Braunstein Memorial 5M races are on Sunday September 26. You can sign up to run and or volunteer at both on the club website: dcroadrunners.org

I will see you all out on the Yorktown HS track tomorrow morning for a 6:00am workout start. Please be warmed up and ready to go before then.

Happy running!

Rich

TMBC: 2-4 x 2000, 400 rest

Greetings Thursday morning track fans. It will just be me this week as the Big Guy is out of town. We have a strength workout of 2000m repeats on deck this week. 2-4 reps depending on where you are in your training cycle with a 400 rest. The idea is to keep up a sustained heart rate so you want to keep the rest moving and consistent (as I always say). For those running marathons on Sep 26 (Berlin) and Oct 4 (Wineglass) the 4 reps are perfectly appropriate.

The weather will again be a bit sticky and less than ideal so please bring your beverage of choice and don't hesitate to drink as needed along the way.

Two crew members were in action at the races last weekend:

Steve Peterson competed at the Luray Duathlon. This was a trail run, bike then road run. Steve's total time was 2:17:04 which was less than 2 minutes off the winning time and good for 3rd OA. Way to go Steve!

Liz Ozeki ran the MCRRC Eastern County 8K in a solid time of 39:26 which was good for 1st AG. Liz is coming on 7 months with child. You go girl! Congrats.

The next Bunion Derby race is a 3M Cross Country race held in conjunction with the club picnic this Saturday August 28. The picnic is always a great time and with a great meal provided! The race and food are free to club members. Please register in advance at dcroadrunners.org. We also need volunteers for the race. You can sign up at the same link above. The WDF and the RATW 5K's are next up on Saturday September 18 and then the National Capital 20M and the Janet Braunstein Memorial 5M races are on Sunday September 26.

I will see you all out on the Yorktown HS track tomorrow morning for a 6:00am workout start. Please be warmed up and ready to go before then.

Happy running!

Rich