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10 to 12 x 500m in 5k pace, 300m jogs

Fellow Endorphin Junkies

For those of you not racing tonight at the Club's Bastille Day race, tomorrow morning the temps will be warm, in the low 70s, with very high humidity at 95%. That means Temps plus Dew Point will be in the 140s, which is just below Dangerous, so you really need to monitor your heart rate and your overall reaction to the heat, and if you are feeling woozy, dizzy, or nausea, just STOP! Clearly this is one of those days to bring LOTS of water and leave our bottles over where the 500m runs end so we can get a sip at least every two intervals, if not after every interval. This week's suggested times are ONLY if you are in good shape – if you are building up, just start slower and ease into this workout – and keep an eye on your vitals – and those of the other runners in your pod! Also feel free to cut the number of intervals down – in this heat, 8 to 10 require almost as much effort as 10 – 12 in better conditions.

July 15, 2021 - 10 to 12 x 500m in 5k pace - with 300m jog recovery in between

· Stallions: 5:45 to 6:15 Pace, 12 Intervals

· Wolf Pack: 6:15 to 6:45 Pace, 11 – 12 Intervals

· Gazelles: 6:45 to 7:30 Pace, 10 – 11 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your summer races – and let's hope we get some! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky despite the heat.

In club news from Coach Rich ...

Hi Everyone. In the news this week is old school mile racing on the track. Three of our Thursday morning faithful took on this challenge. Quite apropos with the Olympics starting in 10 days.

At the Montgomery County Roadrunners Midsummer Night's Mile Lis Ozeki turned in a fine 6:02 mile. Just guessing she was the fastest 4 month pregnant runner. Well done Liz - You remain amazing!

At the PVTC Track Meet in Vienna, David Meeks turned in a nice time of 5:51 which was good for an AG (55-59) best. Paul Ryan ran in the same race and posted a nice time of 6:20 Also good for an AG win (70-74) and the fastest time posted in his AG in the United States for 2021! Neither David nor Paul were fully satisfied with their races, so they have motivation for next time. That said, we are all impressed gentlemen - Congratulations!

The next Bunion Derby race is tonight's Bastille Day 4M tonight July 14 and then the Bluemont 5K is next Wednesday the 21st. The entire schedule of races is on the club website at dcroadrunners.org. All the series races are free to club members, but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning.

Happy running!

Rich

Coach Big Guy has will be at Yorktown in the Morning, with a visit from Coach Rich who is on the DL but still coaching!

TMBC 12-16 x 400, 100 rest

Hi Everyone. Big Guy is celebrating his 64th birthday today and enjoying a fun day down in Asheville, NC with his lovely bride Becky. Last I heard from him he was at the Hillman Brewery telling me how good the beer was. I will leave the rest to your imaginations. BIG Happy Birthday to the coach!

The weather tomorrow morning will be less than perfect for track work but hey, you all are already toughened up and acclimated to this summer in the DMV. We have an old reliable strength workout planned. 12-16 x 400 with 100m rests. 400s at 10K pace. Remember to keep those 100m rest intervals consistent i.e. don't slow down your rest interval as you progress. Take the 400s in sets of 4 and get water after each set. Try to then make each set a little faster than the one before.

At the races this week ... The Peachtree Road Race 10k has drawn national and international attention for many years on the July 4 holiday. Some of the finest and fastest runners cover a challenging 10K course in what is usually brutal summer conditions in Atlanta. Not so brutal this year and Chris Walsh was there enjoying those conditions. He turned in a fine time of 42:55. Way to go Chris!

The Age-Handicapped 4M also took place on the 4th. Some nice times as always but age-group standings aren't in the results. Big shout out to Arielle being the first women across the line including handicap but also the fastest female scratch time.

Age-Handicapped 4M

-----------------------------

25:25 - Arielle Weiner, 1st OAF

26:31 - David Meeks

28:04 - Mark Bourgeois

28:05 - Liz Ozeki

29:01 - Bonnie Harvey

29:48 - Kate Scott

37:29 - Eunja Rau

The next Bunion Derby race is the Bastille Day 4M on July 14. The entire schedule of races is on the club Website at dcroadrunners.org. All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning. Happy running!

Rich