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4 to 5 x 1000m at 5K ("interval") Pace to 10K Pace, w/400m easy jogs in between

Fellow Endorphin Junkies

The weather tomorrow morning will be as nice as it will be this week, with cooler temps at high sixties through low 80s and lower humidity at 85% down to 50%, little chance of rain, and only 6 to 7 MPH winds, and as always you should bring plenty of fluids.

We continue with NO FORMAL Thursday Morning DCRRC Track Practice in Arlington, although some will run at the Yorktown High School track tomorrow at 7:00, while others will be at W&L and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self appointed small groups can do our scheduled workouts on their own.

June 25, 2020 – 4 to 5 x 1000m at 5K ("interval") Pace to 10K Pace, w/400m easy jogs in between

Water breaks are important ALL year round, particularly when it will be warm 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 mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace, 5 Intervals

Wolf Pack: 6:15 to 7:15 Pace, 5 Intervals

Gazelles: 6:45 to 7:45 Pace, 4 to 5 Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 Intervals

If you are just getting back to track work, aim for the slower end of the ranges and lesser numbers of intervals!

This week's workout is a strong speed workout, but given the distance, also and endurance workout, particularly with the summer heat and humidity. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m!

In Coach Rich Club News –

Greetings fellow Thursday faithful. In the news this week is the completion of both the Snowball Series and the #dcrrc5Kchallenge.

Snowball Series results are finally finalized :) Complete results can be found at this link: https://docs.google.com/spreadsheets/u/1/d/e/2PACX-1vRSnYvhtxwX_1lkhqD0dYikF1OhB3OxkSTpqeB-nOz4M4t5GbiDAXwnija8UbXc_ExyF6YEYM84w1B6/pubhtml

Several podium finishes amongst our crew:

Mikala Whitaker 1st 20-24
Liz Ozeki 1st 30-34
Christie Wetzel 2nd 30-34
Dara Schulman 3rd 40-44
Yuko Takakusaki 1st 50-54
Alex Cooke 1st 25-29
Chris Walsh 2nd 25-29
Will Hernandez 3rd 30-34
Steve Peterson 3rd 50-54
Rich Mendelowitz 1st 60-64
Keith Campbell 3rd 60-64

Congrats to all who participated in the Snowball Series and Three Cheers for our podium finishers!

We had several folks participate in the #dcrrc5kchallenge which was a virtual event. Since the mile in May showed that times varied wildly based on course selection we chose not to score time for this event and instead let you challenge yourselves on time. The scoring was on some fun photo categories and Strava Art. As you might have guessed we had a a few of winners and you have to check out the links to their winning efforts:

Most Creative Strava Art Female - Liz Ozeki with her self portrait

https://www.facebook.com/DCRoadRunners/photos/a.3957012381040388/3981904311884528/?type=3&theater

Most Creative Strava Art Male - Alex Cooke with his Cat

https://www.facebook.com/DCRoadRunners/photos/a.3957012381040388/3973623576045935/?type=3&theater

Coolest Face Covering Male - Will Henandez

https://www.facebook.com/DCRoadRunners/photos/a.3957012381040388/3977522482322711/?type=3&theater

Though we did not score time awards for this event, once again Ze Dagher chose to run an exact 5K on the track and got another fabulous PR of 17:38. Way to go Ze. Here is a link to all the fun awards and time results: https://www.dcroadrunners.org/races/race-results/2020-results/4005-dcrrc5kchallenge-final-results-and-photos.html

Also, you should not miss the photo results summary. Just some great pictures to enjoy: https://www.facebook.com/pg/DCRoadRunners/photos/?tab=album&album_id=3957012381040388

Happy running!

Coach Big Guy will be at Yorktown tomorrow, but Coach Rich is on a different Speed workout schedule, having Paced Admiral Paul to a great run on Tuesday!

No TMBC, But Track Work 6 x 800m w/400m jog in 5k Pace

Fellow Endorphin Junkies

For those in good health, tomorrow will be a cooler but humid and potentially rainy June day - between the high sixties and upper seventies, and since it will be like that all day, workout whenever it fits your schedule. Again, we are still following Head Coach Ed great email last week. Tracks are open, but no "organized" activities may take place. Three of us will be at Yorktown at 7, and last week we had one TMBC run earlier than our 7 AM start, and one came as we were leaving at 8, so I expect we might see some of you tomorrow at Yorktown, while others will head to W&L or even Falls Church for track work. If you completed last weeks 400s, feel free to try this week's 800s, otherwise I'd run the 10 x 400m in 10k pace, with 100m jogs workout from last week.

June 18, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 6 x 800m in 5k Pace, with 400m jog

As Ed says: "Do not try this one (unless you are confident of a high level of fitness) until you have completed Workout 1 [the 400m workout referenced above and in last week's email]. Try the first 800M at a slower pace, and aim to work down the repeats to faster pace as you progress. Again, if you find yourself slowing down appreciably, stop the workout, try again in a few days." This workout is tough enough for anyone, so don't add to it, and as Ed cautions, if you are not feeing it, so down or stop. As always, if you are a 5k pace your form really matters – get up on your toes, lift your knees a bit more, and make sure your arms are involved in lifting rather than crossing over and causing you to break stride.

And now the Coach Rich News!

Greetings, Thursday morning faithful! We sure have had some great running weather this week. Hope you all have enjoyed it and said goodbye for a while. The #dcrrc5Kchallenge ends tonight. Still time to get out and join in and for those of you that already did it don't forget to submit your results. I will provide a full report next week. For now just have a look at some great photos and results from the event:

https://www.facebook.com/pg/DCRoadRunners/photos/?tab=album&album_id=3957012381040388

Next month is the virtual version of the 1 Mile Track Championships #dcrrc1milechallenge. Four laps and 29 feet around your favorite track. Time to get in a little speed work before it starts.

Happy running!

Coach Big Guy and Coach Rich will be out doing the workout (or a variation) somewhere tomorrow