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6 to 8 x 800m in 5k Pace, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow morning will be pretty Swampy, with warmer temps at 77 degrees and higher humidity at 80%, and a little wind at 3 MPH (so “Real Feel” 81 degrees) with little chance of rain, so dress 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.     

August 30, 2018 - 6 to 8 x 800m at 5K (“Interval”) Pace, w/ 400m easy jogs in between

Water breaks are important ALL year round, especially when it hot and humid like tomorrow, so remember to hydrate before, during and after your runs - tomorrow at least after every two intervals!

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: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 6:45 Pace

Gazelles: 6:45 to 7:30 Pace  

Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This week’s workout is a tough workout, particularly with this weather - essentially running a 5k, or a 5k plus another 1600, so it will be a challenge.  Try to remember that we want to get stronger and faster at the end of the workout, so don’t push too hard on the first two intervals – save that push for the last two that you run.

  

In club news from Coach Rich

Emily Riley ran 50:00 at the South Lakes 10K.  This was a PR with a 3rd place AG finish.  Way to go Emily!

This Sunday night is the clubs Larry Noel 15K up in Greenbelt, MD.  Saturday Sep 22 is the final Bunion Derby race and the Club Picnic.  The race is a 3M XC race and all held at Landon School in Bethesda.  Club happy hour this month is at Ireland's Four Courts on Thursday night Sep 27.  All the details for these are on the club website at dcroadrunners.org.  

Coach Big Guy is back from New Orleans and the LOCKN Festival and will join Coach Rich at track practice tomorrow!

Thursday Morning Track - Ladder up/down

Hi Everyone.  We are going to have some great weather conditions for tomorrow morning's workout.  Nice and cool and real dry with the dew point below 60 for the first time all summer.  Workout is a ladder up then down as follows:

800, 1200, 1600, 1600, 1200, 800 - 10K pace on the way up and 5K pace on the way down. 400 rest between all.  

As always, we will start promptly at 6 so be warmed up before then. 

Several of our Thrusday faithful ran last night's Paul Thurston 4.5M around Burke Lake. They avoided the rain and storms during the race but there was no avoiding the mud! Nice performances as always:

• 28:18 - Rodrigo Vellon, 2nd OA, 1st AG
• 29:18 - Kyle Edgerton, 2nd AG
• 32:07 - Christie Wetzel, 2nd OAF, 1st AG
• 32:18 - Chris Walsh, 2nd AG
• 33:13 - Jen Edmond, 2nd AG
• 38:33 - Andrew Mulrean

The final Bunion Derby race is set for Saturday evening Sep 22 at Landon School.  It is the 3M XC race and of course the Club Picnic.  I hope many of you can attend the picnic as it is one of the clubs premier events each year and so much fun.  For details and to register, go to dcroadrunners.org.  

It will just be me tomorrow as Big Guy is in New Orleans on a teaching gig.  I look forward to seeing you there.  

Rich