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Thursday Track - 3-5 x 1600

Hi Everyone. Weather looks good with temps in high 40s for tomorrow morning. Want to wish all our Boston bound runners the best of luck for this coming Monday's race. You all should have had your last hard tune-up workout already so hopefully you will get some extra sleep tomorrow morning. Boston is simply one of the greatest running experiences on the planet. Enjoy every minute of it. We are all real proud of you. Trust in your training and run smart, good things will happen!

The workout this week is 3-5 x 1600 with a 400 rest. As always you're your rest intervals consistent from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.

This weeks results and club updates for your viewing pleasure:

At the Carrera 5K in Puerto Rico Ze Dagher got a PR of 18:52. Way to go Ze!

Huge congrats Bonnie Harvey taking 2nd OAF with a strong 1:34:54 at the Reston HM. This is a real tough course so great job Bonnie!!!

Cherry Blossom 10M
1:06:00 - Chris Walsh
1:11:06 - Melinda Metz
1:12:38 - Carrie Dunn
1:16:46 - Kevin Cunningham
1:22:31 - Kelly Orzechowski
1:27:16 - Mary Kusler
1:36:43 - Keith Campbell

Many thanks to those of you that signed up to help with The Parkway Classic 10 Mile Waterstop coming up on Sunday April 28. Also, understand many of you just can't make it. That said, still in need of about 10 more volunteers . So again if you haven't heard or seen this message yet, the club will again be manning the waterstop at Bell Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and I hope you will again (assuming you are not running). As always, I will be there and we be providing homemade breakfast compliments of my lovely wife Vicki. We need lots of volunteers so please consider signing up to help and it's a last chance to receive volunteer credit for the Snowball Series: https://www.dcroadrunners.org/index.php?option=com_civicrm&task=civicrm/event/info&reset=1&id=551

Big Guy is in Austin will be back on the next week. I look forward to seeing you all tomorrow morning

Rich

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

Fellow Endorphin Junkies

The weather tomorrow morning will be very nice, with cool temps at 41 degrees and lower humidity at 63%, no chance of rain, and only 1 MPH winds, so you will want to dress a little warmly, 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.

April 4, 2019 – 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 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, 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

Boston Bound – Last chance for a speed sharpening run, so aim at 5k Pace and depending on your fitness level, consider one less than normal 1000.

Cherry Blossom Bound – Drop at least one interval off what you might usually do and consider 10k pace if you want to be fresh for Sunday.

This week's workout for anyone not racing Boston or Cherry Blossom is a strong speed workout, but given the distance, also and endurance workout, particularly with the wind and rain it will be challenging. 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 from Pinch Hitting Coach BG –

Congrats to the TMBC runners at the All Lewis 10-Miler – sorry if I missed you, but only Coach Rich can work the results perfectly!:

Al Lewis 10 Miler

58:51 - Rodrigo Vellon, 6th OAM/3 M 30-34
1:04:12 - Christie Wetzel, 2nd OAF
1:04:28 – Liz Ozeki, 3rd OAF
1:21:01 - Kevin Cunningham, 5th M55-59
1:34:58 - Elizabeth Humphrey, 1st F55-59
1:36:42 – Jill Brasky, 2nd F40-44
1:46:28 – Keith Cunningham the Iron Man, 5th M55-59
1:48:32 – Deborah Margraff, 2nd F60-64

Please consider volunteering for Coach Rich ... The Parkway Classic 10 is coming up on Sunday, April 28. The club will again be manning the water stop at Belle Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and we hope you will again (assuming you are not running). As always, Rich will be there and we are providing homemade breakfast compliments of his lovely wife Vicki. We need lots of volunteers so please consider signing up to help on the Club website!

Coach Big Guy will be there tomorrow, but Coach Rich is back in the UK!