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Long Sprint Medley Ladders

Long Sprint Medley Ladders 

Fellow Endorphin Junkies – 

The weather tomorrow morning will be gorgeous for the summer, with temps at 58 degrees and high humidity at 91%, with little wind at 1 MPH, so dress accordingly and as always you should still bring 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.     

June 7, 2018: Sprint Ladders in various paces:  800m (5k Pace, 400m jog recovery), 400m (5k Pace, 200m jog recovery), 200m (5k Pace, 30 seconds standing recovery with water break), 1000m (10k Pace, then walk to start, grab water, 3 to 4 minutes full recovery), then repeat full set.  

Water breaks are important ALL year round, eve when it will be nice 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!  

Pacing as follows:

• Stallions: 5:45 to 6:30 Pace (lower range 5k, higher range 10k) 
• Wolf Pack: 6:15 to 7:00 Pace (lower range 5k, higher range 10k)  
• Gazelles: 6:45 to 7:45 Pace (lower range 5k, higher range 10k)     
• Coyotes/MTP Trainees: 7:15 to 10:30 Pace (lower range 5k, higher range 10k) 

This is a speed workout, which should help you improve your shorter race times this summer in preparation for the fall marathon season.  Focus on your form, up on your toes, knees lifting, and arms in sync and at our sides (not crossing over or held up as little chicken wings) while we stay relaxed. 

In Club news from Coach Rich -

Congrats to these women that ran great races this past weekend:

Reston Sprint Triathlon

1:14:08 - Carrie Dunn 1^st Place Masters Female

1:23:29 – Mary Kusler, No. 1 Teammate (stuck around in the cold rain to cheer for Carrie at award time!)

Mark your calendars for the first Summer Bunion Derby – the Women’s Distance Festival/Race after the Women 5k on Sunday June 10^th!  That is this Sunday, with women starting at 8 AM, and guys following at 8:15 AM

Coach Big Guy will be at track practice tomorrow with Coach Rich!

8 x 600m in 5k Pace, 200m Rest

Fellow Endorphin Junkies

The weather tomorrow morning will be pretty warm, with temps at 70 degrees with high humidity at 94% and a chance of showers, and a little wind at 6 MPH, so steamy and you will want to 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.

May 31, 2018 - 8 x 600m at 5K (“Interval”) Pace, w/ 200m very 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!  

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 6:45 Pace

Gazelles: 6:55 to 7:15 Pace  

Coyotes/MTP Trainees: 7:15 to 10:00 Pace

This week’s workout is a tough speed workout - essentially running a 5k, so it will be a challenge, and we will have challenging weather, and shorter rest periods than Wednesday night, so take it easy on those 200s and get some water every two sets of 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 -

Congrats to these folks that ran great races this past weekend:

Liz Ozeki ran a swift 27:02 at the MCRRC Memorial Day 4M.

Mark Bourgeois ran 3:47:36 at the Mountains 2 Beach Marathon in Ventura, CA

Ringing in Hope 5k

20:35 - Carrie Dunn 2nd OAF

21:44 - Christine Westcott 1st 40-49

Mark your calendars for the first Summer Bunion Derby – the Race after the Women 5k on Sunday June 10^th!

Coach Big Guy will be at track practice tomorrow with Coach Rich!