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5 to 6 x 1000m 10k to 5k pace, 400m jog

Fellow Endorphin Junkies

The weather tomorrow morning will be chilly, with cooler temps at 43 degrees and humid at 85%, minimal chance of rain, and a almost no wind at 2 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.

March 12, 2020 – 5 to 6 x 1000m at 10K ("Cruise Interval") Pace to 5K Pace ("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. 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 –

This week's mea culpa goes to Clara Lau. I missed her result at Burke Lake last week. Her time was was a slowish (her description) 1:18:11. She followed this with the wonderful fact that she was 20 weeks pregnant! So happy for you Clara as I know everyone else now is.

Jill Brasky got an awesome 10 minute PR of 2:09:58 Myrtle Beach HM. Way to go and congrats Jill!

The Seneca Creek Marathon is a tough trail race. Two of our crew took it on this year. Way to go Will and Shawna!
5:03:49 - Will Hernandez
6:31:30 - Shawna Barry

Kate Scott ran a solid 1:16:00 at the Reston 10M

Big crowd at the Fort Hunt 10K for the last of the 8 Snowball Series races ...
35:54 - Alex Cooke, 3rd OA
36:37 - Paul Martinovich, 1st OA Masters Male
37:02 - Ze Dagher, 2nd AG, PR
37:10 - Christie Wetzel, 1st OAF
38:53 - Kyle Edgerton, 3rd AG
39:37 - Liz Ozeki, 2nd OAF, PR
45:50 - Yuko Takakusaki, 1st AG
58:15 - Keith Campbell, 2nd AG
1:01:17 - Elizabeth Humphrey, 2nd AG

Mikala is raising money for a charity run at the NYC Marathon. She is holding a benefit tonight from 3-9PM at Pupatella Pizzeria. (Perhaps my favorite pizza in Arlington). Visit Pupatella Pizzeria (5104 Wilson Blvd) tonight and 25% of money spent will go towards Mikala Whitaker's NYC Marathon fundraiser for Rising New York Road Runners, which gives free running programs to kids across the U.S. Make sure to tell the restaurant that you're there for the fundraiser. RSVPs are encouraged but not required: https://bit.ly/3a4UGE1

The club is once again manning a water stop at the RnR Marathon on March 28 and we still need volunteers. All the details and to signup to help go to our website at http://dcroadrunner.org

I won't see you guys this week. Sadly, hurt my left shin pretty bad and will be heading to the doctor in the morning. Tough luck after 6 days a week running every week since last July 1 but these things happen to us who love running. Hope to see you next week. Have a great workout.

Coach Big Guy will be there tomorrow, but leaves for SXSW (Unofficially still ON!) Friday and will miss next week - Coach Rich will miss tomorrow, but is now USATF Level 1 Certified (way to go Coach Rich!) and will handle next week!

2 x 20m Tempo

Fellow Endorphin Junkies -

The weather tomorrow morning will be chilly, with temps at 39 degrees and lower humidity at 64%, with some wind at 6 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.

March 5th, 2020 – 2 x 20:00 minute Tempo Runs (These at 10m pace), with walk back to start plus water and 2:30 minute standing rest

Water breaks are important ALL year round, especially when it hot 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 low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 6:45 Pace

Wolf Pack: 6:45 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:45 Pace

This week's workout is a solid base workout, and since we are going 20 miles long on Saturday, this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Coach Ed says if you are running a spring marathon, to do them 30-35 seconds off your marathon pace. Walk back to the start, get some water, and then we will start the second 20 minute interval where I want you to do the same - accelerate slowly but steadily from to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.

Here is the Coach Rich Club News this week:

Several races to report on for this past weekend but first a mea culpa. Apologies to Hai and Kevin. Their really strong races at the Club Challenge two weeks ago were PRs for each of them. Belated congrats gents!

At Sunday night's banquet crew members brought home 3 of the club awards. Congrats at again to Liz Ozeki, Female Runner of the Year and Christine Westcott, Female Masters runner of the Year. Yours truly was awarded Coach of the Year. Thank you very much for the kind words that were delivered with this award. It remains my pleasure to be out there with you all every week and working hard to improve what we love to do, run and run faster! You guys are special.

The Barcroft 5K was a fundraiser for the school Melinda teaches at. Only fitting that she won the race in a time of 21:38. Not first female but 1st overall. She did tell me that she had to chase down a little kid to do it. Way to go Melinda FTW!!! Huge congrats.

Down in Atlanta we had a handful of folks take on the half marathon after watching the trials the day before. How exciting for Bonnie as she decided to run with Meb in his pace group and she called it here best race ever! Not a PR mind you so there you have it. If you were at the banquet on Sunday, I call that perspective. Bonnie has some great pics of her and Meb on Instagram and Facebook

1:24:25 - Chris Walsh, PR by ~3.5 minutes!
1:25:08 - Liz Ozeki passing Chris
1:39:28 - Bonnie Harvey
1:43:35 - Kenneth Riley
1:52:22 - Emily Riley

The Burke Lake 12K was the race number 7 of 8 in the Snowball Series. Several of us took on the challenge on a beautiful morning

45:20 - Paul Martinovich, 3rd OA
49:28 - Steve Peterson, 3rd AG
52:44 - Melinda Metz, 2nd AG
54:08 - Mikala Whitaker, 1st AG
55:04 - Rich Mendelowitz, 1st AG
56:42 - Kate Scott, 2nd AG
1:01:22 - Will Hernandez
1:13:04 - Keith Campbell

The last race of the Snowball Series is this Sunday March 8. It's the Fort Hunt 10k which is a flat fast course. Still time to register to race or volunteer. Go to http://dcroadrunners.org

Mikala is raising money for a charity run at the NYC Marathon. She is holding a benefit night at Pupatella Pizzeria. (Perhaps my favorite pizza in Arlington). Visit Pupatella Pizzeria (5104 Wilson Blvd) on Wednesday, March 11 from 3-9 p.m. and 25% of money spent will go towards Mikala Whitaker's NYC Marathon fundraiser for Rising New York Road Runners, which gives free running programs to kids across the U.S. Make sure to tell the restaurant that you're there for the fundraiser. RSVPs are encouraged but not required: https://bit.ly/3a4UGE1

Coach Big Guy and Coach Rich will be there at track practice tomorrow!