Fellow Endorphin Junkies –
The weather tomorrow morning will be warmer than last week, with temps at 71 degrees but less humidity at 75% , with breezy wind at 9 MPH and little chance of rain, 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 for this week as follows:
2 x 15:00 at Tempo Pace (Between 10k and 10m pace) with 2:30 recovery, plus 2 x 400m in 5k pace to finish - remember to grab water between tempos and before 400s interval (walk pack to start after 15 m intervals). If you are running Wineglass, or any other marathon this weekend, run 4 x 400m in Marathon pace with easy 200m jogs between with slightly longer warm ups and downs - you are ready!
- Stallions: 6:15 to 6:45 Pace, 30 seconds faster per mile for 400s
- Wolf Pack: 6:45 to 7:30 Pace, 30 seconds faster per mile for 400s
- Gazelles: 7:30 to 8:00 Pace, 30 seconds faster per mile for 400s
- Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 30 seconds faster per mile for 400s
This is an endurance workout, but given your high level of fitness, it should serve as a reminder of how strong you are - compare your Tempo runs from earlier this spring! The 400s will sharpen you and remember to focus on form to run more efficiently and effectively. Take it easy on the first interval, and try to get a bit further on the second, before the fast finish 400s.
Here is the Coach Rich Club News this week:
At the Clarendon Day 5K/10K Double, Kevin Cunningham took 3rd in the 50-59 AG with a cumulative time of 1:11:13. 5K in 22:02 and the 10K in 49:11. At our club’s National Capital 20M Keith Campbell turned a 3:29:41 and Clara Lau a 3:33:36. Both are readying for the upcoming Marine Corps Marathon. Congrats to all 3 of you!
The DCRRC will again have a Hooah Tent available to club members after the Army Ten Miles on Sunday Oct 8. You can look up our location in your race packet when you pick it up. We will have food and drink for you there in addition to what the race is providing and just a great way to share race stories and comradery with your fellow club members. We will also have space in a tent at the MCM in Charity Village compliments of Team Hope for the Warrior. You are welcome to drop your gear there before the race and it will be waiting after the race.
Coach Big Guy will be in Austin this week, but Coach Rich will be there to take care of you all!
Big Guy
