Track Oct 5 - 8 x 800M @ 5K pace, 400M recovery

Fellow Endorphin Junkies -

The weather tomorrow morning will be very nice - much cooler than last week, with temps at 59 degrees but a little more humidity at 80% , with little wind at 3 MPH and almost no 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.  The workout as follows:

8 x 800m in Interval Pace (5k pace) with 400m recovery jogs - remember to grab water every two intervals

  • Stallions: 5:45 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 9:00 Pace
    • 3:44:05 - Elizabeth Kelley.  27 minute PR and negative splits!
    • 3:44:19 - Amy Bush. PR and negative splits (I think also big PR)
    • 3:50:10 - Mary Kusler
    • 3:58:55 - Shawna Barry. PR
    • 2:18:07 - Noelle Ellerson Ng (Half)

As we quickly approach MCM, now just 2.5 weeks away, we want to sharpen up while still challenging ourselves, so let’s run these fast but smart - not too fast on the first two or three so we can stay strong or even get faster on the later intervals.  Those 400s should be slow - perhaps not Yasso slow, but give your body time to recover - remember, we are sharpening!  Since we are running 5k Pace, focus on your form so that there is less wear on the body - core still, up on toes, arms not grossing over, knees up to facilitate leg follow through.

Here is the Coach Rich Club News this week:


Congrats to our Monday/Thursday runners for their efforts at today's Wineglass Marathon and Half Marathon runners.  Here are their results:

Good luck to everyone running ATM or Chicago this weekend.  At ATM our DCRRC Hooah tent is F6. Please go there after the race and share some good racing comradery with fellow club members. Also more food and drink there.  As I am also Captain and coach of my companies 3 competitive Army Ten Mile teams I will be running back and forth between the club tent and the General Dynamic tent C1. Come see me there if you don’t see me at the club tent

Also, our big Fall Happy Hour is on Thursday night Oct 26 at Ireland’s Four Courts.  This will be hugely fun as always with raffles and of course featuring the Bunion Derby Awards Ceremony and post MCM/Chicago/St. George/Wineglass/Allentown Marathons war story telling. Several regulars from Thursday morning getting awards so please come out.  Details and to sign up a this link



Rich won’t be at the track this week.  I look forward to seeing you there

Coach Big Guy

 DCRRlogotypeRRCA member

The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.