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4-6 x 1600 at 10K pace

Greetings all. I'll be flying solo tomorrow as Big Guy is on another excursion out of town. Weather looks nice with the temperature in the mid 60's and a decent dew point. Still remember to bring your drink of choice and stay hydrated.

Workout is 4-6 x 1600 at 10K pace with 400 rest. It's a great last full out strength workout for those of you targeting Chicago or ATM.

As always, be warmed up and ready to start the workout at 6AM sharp at the Yorktown High School Track in North Arlington.

Some terrific racing at multiple races this past week.

At the Herndon Half Marathon, Lillian Chreky was 3rd OA and 1st OAF in a time of 1:26:49. Super fast and way to go Lillian!

Clarendon 5K

• 16:28 - Rodrigo Vellon (90 second PR!!!)
• 22:20 - Kevin Cunningham
• 28:15 - Clara Lau

Clarendon 10K

• 40:50 - Brian Young
• 43:17 - Bonnie Harvey
• 46:48 - Mikala Whitaker
• 48:30 - Kevin Cunningham
• 1:09:23 - Clara Lau

As always, sorry if I missed anyone. I always do my best for those of you I follow on Strava, I also mine local race results and of course it is always best if you just let me know your results or what race you are running in.

Thursday, October 24 is the club Happy Hour where we will recognize our Bunion Derby Series winners. Also, a nice time to get lots of club members together. I hope to see many of you. It will be at Ireland's Four Courts starting at 6:30. Here is the link to the FB event with all the details: https://www.facebook.com/events/801065923641738/ 

Also, the club will once again man the waterstop in Georgetown for the MCM. We still need lots of volunteers. All the details and to sign up go to the volunteer page on the club website: https://www.dcroadrunners.org/about-us/volunteer.html

See you on the track!

Rich

12 - 20 x 400m in 10k Pace, 100m jog

Fellow Endorphin Junkies:

The weather tomorrow will be pretty fabulous with Temps at a cool 57 degrees and lower humidity at 73%, with very little wind at 3 MPH and only 5% chance of rain, so this run should be the best in some time, but still remember to 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 to warm up. Workout as follows:

September 19th, 2019: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 5:45 to 6:30 Pace, 16 to 20 Intervals
• Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 intervals
• Gazelles: 7:15 to 7:45 Pace, 14 to 18 intervals
• Coyotes/MTP Trainees: 7:45 to 10:30 Pace, 12 to 16 intervals

This 400m workout should be quite familiar, as we do this one several times each cycle, building the total number of 400s each time, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full-body lean, of perhaps 8 to 10 degrees.

Here is the Coach Rich Club News this week:

No races to report that I know of for this week.

Sunday, Sep 29 is the National Capital 20/5M race. We still some more volunteers and of course would love more runners as well. If you can help we would really appreciate it. Please register to help or to run at dcroadrunners.org

Thursday, October 24 is the club Happy Hour where we will recognize our Bunion Derby Series winners. Also, a nice time to get lots of club members together. I hope to see many of you. It will be at Ireland's Four Courts starting at 6:30. Here is the link to the FB event with all the details: https://www.facebook.com/events/801065923641738/

Coach Big Guy (limping from Dry Needling) and Coach Rich will be there in the morning!