Fellow Endorphin Junkies -
The weather tomorrow morning will be nicer than last week, with temps at 60 degrees! and 93% humidity, with almost no wind at 2 MPH and very little chance of rain, so dress accordingly and as always you should definitely 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. Tomorrow’s workout is as follows:
8 x 600m in Interval (5k Pace) with an alternating 200 and 400m recovery jogs - remember to grab water each time an interval ends at the start point
- Stallions: 5:45 to 6:15 Pace
- Wolf Pack: 6:15 to 6:45 Pace
- Gazelles: 6:45 to 7:15 Pace
- Coyotes/MTP Trainees: 7:15 to 9:00 Pace
This is a speed workout, and a tough one as it is equivalent to running a 5k race or more. As always, you should focus on your form, tomorrow specifically focusing on a good 5 to 10% lean from the ankles (not the waist!), careful not to over-stride - as speed power comes from increasing our cadence and pushing off stronger from the track. Don’t go out too fast, as you will definitely feel these after 3 or 4!
Here is the Coach Rich Club News this week:
Congrats to Mary Kusler a real strong 5K of 22:44 last week. She was 2nd OAF and 1st Master. Needless to say, we know where she is get that speed from … She followed that race tune-up with an easy 9M run home. Great speed check for Mary as she puts the finishing touches on her Wine Glass Marathon Training so the 9M cool down make sense to you all. Great work Mary
Reminder to all for the September Club Happy Hour. It is coming up on Thursday Sep 20 and is at Ireland’s Four Courts. Here is a link to all the event deets: . I look forward to seeing many of you there. – Rich
Rich won’t be at the track tomorrow. I will see you there.
Coach Big Guy
