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Thursday Track- 5-8 x 1000

Hi Everyone. Big Guy will be out of town for the next 3 weeks while he is working at and enjoying SXSW in Austin. I am very happy to be returning tomorrow to be with you all again. Weather will be cold with temps at around 22' but wind pretty light, thankfully!

Workout is 5-8 x 1000 in 5K pace with a 400 rest. This is intended to be a speed workout so the rest interval can be pretty easy but make sure you keep it 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.

Good luck to anyone running the RnR Marathon or Half on Saturday. You all should stay in bed tomorrow and get some extra rest.

A very muddy Burke Lake 12K this past Saturday. So much so that our 1st place women took a nice spill ☺ Real nice results for our crew as is the norm these days:

46:15 - Rodrigo Vellon, 2nd OA, 1st AG
48:53 - Christie Wetzel, 1st OAF, 1st AG
49:15 - Kyle Edgerton, 1st AG
50:59 - Liz Ozeki, 2nd OAF, 2nd AG
52:47 - Christopher Walsh
55:20 - Melinda Metz, 1st AG
1:18:47 - Keith Campbell

In addition to the RnR Marathon and Half on Saturday, this weekend is the Fort Hunt 10K. Still time to register at dcroadrunners.org.

I look forward to seeing you tomorrow.

Rich

Thursday Track - 4-5 x 1600

Fellow Endorphin Junkies -

First and foremost, the Club Banquet is this coming Sunday evening. We sure hope to see many of you on Sunday night at the club banquet except as now, except for our winners and their spouses, only Arielle, Christie, Rodrigo, Kyle and Rich are signed up to actually attend. Please consider coming. This is one of the club’s premier events. We hold elections and have a great event, with a great speaker. And of course we present the 2018 club award winners. Please come and celebrate with all our winners which include Thursday morning runners; Liz, Christine and Paul Ryan. YOU HAVE TO REGISTER IN ADVANCE at this link: https://www.dcroadrunners.org/sign-up/banquet

The weather tomorrow morning will be cold but nice, with temps at 38 degrees and lower humidity at 63%, but a bit breezy with wind at 10 MPH, 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.

November 1, 2018 - 4 to 5 x 1600m in Cruise Interval Pace/Tempo Interval (10k/10m 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: 6:00 to 6:45 Pace, 5 x 1600m Intervals

Wolf Pack: 6:45 to 7:15 Pace, 4 - 5 x 1600m Intervals

Gazelles: 7:15 to 8:00 Pace, 4 - 5 x 1600 m Intervals

Coyotes/MTP Trainees: 8:00 to 10:30 Pace, 4 x 1600m

Suggested number of intervals are based on you being at recovered from recent racing. For Boston or spring marathons, try to hit 10 k pace, while if you are doing a shorter race, the 10m pace is good. This week’s workout is base workout, aiming at building strength and endurance for your spring marathon, especially if it is Boston. 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:

Some solid racing performances at this past weekend's Club Challenge 10M. This is a grueling course but a great competition amongst all the local RRCA clubs. Sadly, we were generally 3rd or 4th in each team category. We'll gettum next year.

1:01:15 - Rodrigo Vellon, PR

1:04:34 - Christie Wetzel

1:08:51 - Steve Peterson

1:09:16 - Liz Ozeki

1:11:09 - Chris Walsh

1:13:41 - Bonnie Harvey

1:15:02 - Melinda Metz

1:21:05 - Neeraj Pradhan

1:31:22 - Hai Nguyen

1:38:11 - Keith Campbell

Sunday morning is the Burke Lake 12K. Still time to register: http://dcroadrunners.org

Coach Big Guy will be back from Austin and there at track practice tomorrow, but Coach is still recovering so we will miss him.