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3 to 4 x 1600m in 10k pace w/400m jog

Fellow Endorphin Junkies -

The weather tomorrow morning will be cool but possibly rainy, with temps at 58 degrees and higher humidity at 88% as well as a bit breezy with wind at 7 MPH, with 35 to 40% chance of showers, so dress accordingly, and as always you should still 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 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.

May 9, 2019 - 3 to 4 x 1600m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler 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, and if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace, 4 x 1600m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 x 1600m Intervals

Gazelles: 7:15 to 8:00 Pace, 3 - 4 x 1600 m Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 x 1600m

This week's workout is base workout, aiming at building strength and endurance for your spring/summer races and fall marathons. As always, don't go out too quick on the first couple, and try to make each interval a bit faster than the last. Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! Remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.

Here is the Coach Rich Club News this week:

A few crew racers this past weekend... Paul Ryan turned in another scorcher at the Anacostia Park run 5K, 21:33. Way to go Paul with his fastest 5K so far this year, but alas, this record will fall soon to Paul's determined stride.

Crystal City 5K Friday (last for this year)
23:03 - Judah dal Cais
39:27 - Katie Mulrean (back at it after baby arrival)

Congrats to all our racers.

Several upcoming races and you can register for all at dcroadrunners.org

May 21 - One Hour Track Run
Jun 01 - Teens Run DC Mentoring Matters 5K
Jun 09 - Bunion Derby kickoff with the Womens Distance Festival and the Run After the Women 5Ks.

Coach Big Guy has started to recover from his chest infection (no fever – yay!) and will there at track practice tomorrow with Coach Rich.

5 to 6 x 1000m in 10k/10m w/200m jog

Fellow Endorphin Junkies

The weather tomorrow morning will be warmer, with temps at 66 degrees, overnight rain is gone, with winds of 4 MPH and high humidity at 78%, so you will want to 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.

May 2, 2019 – 5 to 6 x 1000m at 10K ("Interval") to 10m ("Tempo Interval" Pace, w/200m easy jogs in between

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

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

Wolf Pack: 6:30 to 7:00 Pace, 5 - 6 Intervals

Gazelles: 7:00 to 7:55 Pace, 5 - 6 Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 6 Intervals

This week's workout is a solid base to speed workout, but given the distance, very much an endurance workout, particularly with the warmth and humidity it will be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about two-thirds of a 10k race for most of you, so take it very easy on the recovery jog/walk/water legs of 200m – and try to get water every interval or at least every other interval.

In Coach Big Guy Party News –

Coach and Mrs. Big Guy's Annual Kentucky Derby Party is this Saturday, May 4th from 5 to 7:30 PM at Chez Big Guy. The Fastest two minutes in sport, great mint juleps, southern food, and kid-friendly! Most of you have been invited and all of you are welcome – but you must send the Big Guy an RSVP – try his actual first name stephen with a period/dot in between and last name easley @gmail.com,

In Coach Rich Club News –

Lot's of good racing this past weekend:

Crystal City 5K Fridays
18:27 - Ze Dagher, PR & 1st AG
24:21 - Judah Dal Cais
25:36 - Andrew Mulrean

Kenneth Riley completed his first ultra the Northface 50K in a time of 6:15:38. With almost 2300 feet of climbing, this is a great accomplishment and Kenneth is really proud of his effort!

Pike's Peek 10K
36:04 - Rodrigo Vellon, PR
38:40 - Christie Wetzel, PR & 2nd AG
41:09 - Liz Ozeki, 3rd AG
50:12 - Hai Nguyen

Parkway Classic 10M
1:06:40 - Andrew Simpson, 3rd AG
1:10:37 - Carrie Dunn, 2nd AG
1:25:08 - Kelly Orzechowski
1:26:58 - Shawna Barry
1:34:03 - Mary Kusler

Huge congrats to all our racers this past weekend.

Happy Hour tomorrow night (Thursday night) at Buffalo Billiards in DC. This is a fund/food-raiser for the Capital Area Foodbank. Start time is 6 PM. I look forward to seeing you there.

Coach Big Guy has returned from the New Orleans Jazz Fest and Coach Rich and he will be out there!