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8 to 10 x 500m in 5k pace, 300m jog

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warm at 69 degrees and quite humid at 90%, with some wind at 5 MPH and only 10% chance of rain. With this humidity and heat, hydration is key – do it after every 2nd interval! 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 by 5:40 to warm up. The workout is as follows:

June 6, 2019:  8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout tailored for the summer race schedule and guaranteed to build both strength and stamina. 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.

Coach Rich's Club News:

Liz Ozeki continued her torrid racing schedule and brought home a lifetime PR at the Teens Run DC Mentoring Matters 5K. Her time was 18:53 and she was 3rd OA amongst all women. Huge congrats to Liz and I was at the finish line, she looked SO GOOD coming down the homestretch. Also in this race, Mark Bourgeois ran a strong 22:17 for 3rd Masters

At the EX2 Fountainhead HM (13.5M), Ze Dagher took 3rd Master in a time of 2:06:16. This was a grueling trail race and very technical. Nice work Ze!

In International TMBC news, over in Spain, Rodrigo Vellon ran a solid time of 38:03 at the 10K Arganasilla de Alba. This was not a PR but two minutes faster than he has ever run this course before. It was extremely hot for the race making conditions difficult. Well done Rodrigo!

At the USATF Super Regional track meet Paul Ryan won his age group in the 5k in 22:20. The temperature at race time was in the 90s, significantly impacting his time. The next day Paul ran a 6:01 in the 1500, finishing 2nd in his age group. Bummer on the 90' temps but still great work by Paul in those conditions.

A few upcoming races and the start of the Bunion Derby Summer Racing Series. You can register for them at dcroadrunners.org:

Jun 09 - Bunion Derby kickoff with the Women's Distance Festival & the Run After the Women 5Ks.

Jun 13 - Club Happy Hour starting at 6:30 at Ireland's Four Courts. Snowball Series Awards!

Jun 20 - Hugh Jascort 4M

In "Need for Speed" Tuesday Track news from Coach Big Guy ...

Several of you have asked for some speed workouts besides the Thursday Interval workouts to prepare for the Club 1 Mile Championship, so we had a few of you out this past Tuesday for some excellent work, including form drills, extra stretching, true speed intervals, and fly-aways. SO, if you have a "need for speed" substitute for your Tempo Tuesdays, I plan on having workouts every Tuesday through the Mile Championship unless there is a race on Tuesday, in which case, the race will be your workout. We will do 100s, 200s, 300w, and 400s, but not in interval style – more walking and rest while emphasizing maximum effort. We will do form drills every practice to start and finish with "Fly-Aways" meant to build burst speed. You will definitely need to warm up AND stretch before these workouts, so we will start a bit earlier than Thursdays, with form drills right at 6 AM. June 11th's workout is 4 to 6 x 400 with a 100m jog-walk, then 200m sprint followed by another 100 jog walk. Each set of 400 Sprint/100 jog-walk/200 sprint/100 jog-walk is a total of 800 meters, and a water stop each set before starting the next. 4 to 6 "Fly-Aways" will follow, then a mile warm down jog. If it is one of your first speed workouts, you might aim for 4 repeats and 3 to 4 Fly-Aways. PLEASE drop me a note at stephen dot easley at gmail dot com if you'd like to join in. I won't make next week on the 11th but am hoping to have another DCRRC coach cover, but if not, Ze knows the drills and can lead.

Coach Big Guy and Coach Rich will see you in the Morning!

6 to 10 x 400m in 5k or faster, 400m jog

Fellow Endorphin Junkies:

The weather tomorrow will be just quite warm with Temps at 72 degrees and high humidity at 85%, with little wind at 3 MPH, 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:

May 30, 2019 - 6 to 10 x 400m at 5K ("interval") Pace and Faster, w/400m easy jogs in between

Water breaks are important ALL year round, especially when it very hot and humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace, 10 Intervals

Wolf Pack: 6:30 to 6:45 Pace, 8 to 9 Intervals

Gazelles: 6:55 to 7:15 Pace, 7 to 8 Intervals

Coyotes/MTP Trainees: 7:15 to 9:30 Pace, 6 to 7 Intervals

This week's workout is a tough speed workout – close to running a 5k for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress. Since you will be going fairly all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In "Fast" Track news from Coach Big Guy ...

Several of you have asked for some speed workouts besides tomorrows' to prepare for the Club 1 Mile Championship, so, if the Iron Man and the Admiral will join us and cover when I can't, I am going to work with Coach Ed and Coach Rich to come up with some traditional strictly speed and sprint form workouts to substitute for your Tempo Tuesdays. I plan on having the first workout on Tuesday, June 4th, and run them every Tuesday through the Mile Championship unless there is a race on Tuesday, in which case, the race will be your workout. We will do 100s, 200s, 300w, and 400s, but not in interval style – more walking and rest while emphasizing maximum effort. We will do form drills every practice to start and finish with "Fly-Aways" meant to build burst speed. You will definitely need to warm up AND stretch before these workouts, so we will start a bit earlier than Thursdays, with form drills right at 6 AM. June 4th's workout is 8 x 200 + 8 x 100, with a 200m, 100 jog-walk, 100m sprint, followed by a walk to water, quick stretch, then back to the line to repeat 8 times total. 4 to 6 "Fly-Aways" will follow, then a mile warm down jog. If it is one of your first speed workouts, you might aim for 6 repeats and 3 to 4 Fly-Aways. PLEASE drop me a note at stephen dot easley at gmail dot com if you'd like to join in.

In club news from Coach Rich ...

Liz Ozeki ran 25:55 at the MCRRC Memorial 4 Mile. Super fast time and Liz was the 1st OA Female.

Chris Walsh was 3rd OA and 1st AG at the Bemis Point 5K in a time of 19:05

3 in the crew took on our DCRRC One Hour Tack Run last week:

Rodrigo Vellon - 9.75M
Kyle Edgerton - 9.27M
Chris Walsh - 6.55M (starting late)

Congrats to all on some great performances

A few upcoming races and the start of the Bunion Derby Summer Racing Series. You can register for them at dcroadrunners.org:

Jun 01 - Teens Run DC Mentoring Matters 5K
Jun 09 - Bunion Derby kickoff with the Women's Distance Festival and the Run After the Women 5Ks
Jun 20 - Hugh Jascort 4M

Coach Big Guy will return from travel and be at practice tomorrow along with Coach Rich.