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5 to 6 x 1000m in 5k/10k w/400m jog

Fellow Endorphin Junkies

The weather tomorrow morning will be nice, with cooler temps at 64 degrees and somewhat humid at 76%, minimal chance of rain, and a little breeze at 7 MPH winds, so dress accordingly, and as always you should bring plenty of fluids.

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 at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

August 29, 2019 – 5 to 6 x 1000m at 5K ("Interval") Pace to 10K Pace ("Cruise Interval"), w/400m easy jogs in between

Water breaks are important ALL year-round, particularly when it will be steamy 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, 6 Intervals

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

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

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 5 Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout, particularly with the wind it may be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on your toes. This is a 5k race or more for some of you, so take it easy on the recovery jog/walk/water legs of 400m!

In Coach Rich Club news –

A few races to report this week...

At the Annapolis 10M Dara Schulman ran a solid 1:28:29. They will never ever have great weather for this race like they had this year!

At the South Lakes 10K Emily Riley ran 51:05. She was not happy with her race. Thankfully lots of opportunities for 10Ks just about every weekend now!

At the final Bunion Derby Race and club picnic several Thursday morning regulars took on the "XC" course that was short of 3M by a bit. Also, more like a trail race but the venue was phenomenal for the picnic. The picnic itself was really great!

17:21 - Rodrigo Vellon, 3rd OA
18:58 - Liz Ozeki, 1st OAF
19:32 - Andrew Simpson, 2nd AG
19:37 - Christie Wetzel, 2nd OAF
19:43 - Will Hernandez
20:06 - Chris Walsh, 2nd AG
22:13 - Kenneth Riley, 3rd AG
26:14 - Li Fang, 2nd AG

The Larry Noel 15K and 3K is this Sunday night Sep 1. The National Capital 20M and 5M is Sunday Sep 29.For full info on all these and to register, go to dcroadrunners.org.

Lastly, I am putting the Monday Morning 10M Band back together for a special holiday run on Monday Sep 2 (Labor Day). We will start at 7am in front of the Planetarium on Quincy Street and will run the Mt. Daniel Route which is mostly out and back on the Custis and W&OD with a short tour up and down Mt. Daniel in the middle.

Send Rich an email to rich@dcroadrunners.org if you are going to join us for the run. Also, this is just a holiday special, a reunion of sorts. .

Coach Big Guy will return with Coach Rich tomorrow!

Thursday Track - 3-6 x 1600, 400 rest

Greetings all. Big Guy is out of town so just me tomorrow. Looks like another warm August morning for our workout. Come prepared with plenty to drink. Workout is 3-6 x 1600, with 400 rest at 10K pace and of course one of our staple strength workouts.

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

As for the weekly race and news report, storms and warm temps did not stop last night's Paul Thurston 4.5M. Nice work by all:

28:05 - Rodrigo Vellon, 3rd AG
29:29 - Kyle Edgerton, 1st AG
30:02 - Liz Ozeki, 1st OAF
30:33 - Christie Wetzel, 2nd OAF
30:59 - Chris Walsh, 3rd AG
32:50 - Will Hernandez
33:48 - Chelsea Suydam, 1st AG
34:30 - Kenneth Riley

Saturday is the club picnic at Lake Accotink. The 3M XC race is the last of this summer's Bunion Derby Series Races. The picnic is always fun. You do not have to run to attend but you do need to register so we can get an accurate food count. I hope to see many of you there.

The Larry Noel 15K and 3K is Sunday night Sep 1. The National Capital 20M and 5M is Sunday Sep 29.

For full info on all these and to register, go to dcroadrunners.org.

Lastly, I am putting the Monday Morning 10M Band back together for a special holiday run on Monday Sep 2 (Labor Day). We will start at 7am in front of the Planetarium on Quincy Street and will run the Mt. Daniel Route which is mostly out and back on the Custis and W&OD with a short tour up and down Mt. Daniel in the middle. Send me email to rich@dcroadrunners.org if you are going to join us for the run and this is just a holiday special, not the reinstatement of the Monday morning run.

See you in the morning

Rich