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8 - 12 x 400m in 5k or BetterPace, 400m jog

Fellow Endorphin Junkies:

The weather tomorrow will be just quite warm with Temps at 72 degrees and very high humidity at 85%, with little wind at 3 MPH, but still remember to 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 to warm up. Workout as follows:

August 15, 2019 - 8 to 12 x 400m at 5K ("interval") Pace and Faster, w/400m easy jogs in between

Water breaks are important ALL year-round, especially when it very hot and humid 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, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace, 10 - 12 Intervals

Wolf Pack: 6:15 to 6:45 Pace, 10 to 12 Intervals

Gazelles: 6:30 to 7:15 Pace, 9 to 10 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 8 Intervals

This week's workout is a tough speed workout – almost running a 5k for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for most of these intervals. Since you will be going fairly all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In club news from Coach Rich ...

No races to report this week. Rarely ever happens ...

This Saturday is the 2019 Custard Chase. It's a 1-mile event that you can be fun or competitive depending on the heats you register for. Also, it is a very family-friendly event, and I mean come on, ice-cold custard for all! Here is all the info. Check it out: https://www.facebook.com/events/543157846425309/

The next club race is the Paul Thurston 4.5M on Aug 20. The club picnic and 3M Cross Country race that is part of the Bunion Derby Series will be on Saturday, August 24 at Lake Accotink. Go to http://dcroadrunners.org to register and for most up-to-date info.

Coach Big Guy will not be sprinting but will be at practice tomorrow along with Coach Rich tomorrow.

8 to 10 x 500m in 5k pace, 300m jog

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warm at 71 degrees and quite humid at 86%, with some wind at 3 MPH. With this humidity and heat, hydration is key – do it at least twice during the workout, and preferably after every 2nd interval!

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 by 5:40 to warm up. The workout is as follows:

August 8, 2019 - 8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Just one race to report this week the very steamy Steve Thompson 8K down at Lake Accotink. Here is how the crew made out:

31:10 - Rodrigo Vellon, 1st AG
33:11 - Kyle Edgerton, 2nd AG
34:14 - Chris Walsh, 2nd AG
34:15 - Christie Wetzel, 1st OAF
34:50 - Will Hernandez
35:04 - Andrew Simpson
38:46 - Kenneth Riley, 3rd AG
43:33 - Emily Riley
45:22 - Dara Shulman, 1st AG
46:40 - Donna Lekang, 2nd AG
54:40 - Elizabeth Humphrey

The next club race is the Paul Thurston 4.5M on Aug 20. No updates on the club picnic and Cross Country race yet. I will let you know the minute there is any news. Go to http://dcroadrunners.org to register and for most up-to-date info.

Coach Big Guy has returned from LaLa Land and ATX, and he and Coach Rich will see you in the Morning!