Fellow Endorphin Junkies -
The weather tomorrow morning will be cold, with temps at 33 degrees and less humidity at 50%, and windy at 8 MPH and with no chance of rain, so dress accordingly, and as always you should still bring fluids. The number of intervals this week is highly variable - if you are running Cherry Blossom, you want to run fewer intervals, and if you are running Boston, you want to run more than the CB runners, but not as many as you would if you were not tapering.
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 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.
April 5th, 2018 - 3 to 8 x 1000m in Interval Pace (5k pace) with 400m easy jogs in between
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
NOTE: I expect to see your heart rates in the High 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 5:45 to 6:30 Pace Pace, 4 - 8 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
Wolf Pack: 6:30 to 6:45 Pace, 3 - 7 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
Gazelles: 7:15 to 10:00 Pace, 3 - 6 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 3 - 5 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
This week’s workout is a speed workout, but the long interval means it will also build endurance. For you Boston-Bound runners, as you are still 12 days out, think of this as the last “tough” workout before the race that will sharpen you for the pushes you will need to get ahead or overtake in Boston. As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last. Cherry Blossom runners might want to run after that your CB pace, but slower than 5k, as you want your legs fresh on Sunday.
Here is the Coach Rich Club News this week:
Congratulations to Andrew & Katie - our TMBC Love Birds, who tied the knot last week and who are on a fabulous, well-deserved honeymoon. Believe it or not, Katie is posting running (treadmill at least) worouts on Strave! ;-)
Congrats to Paul Ryan who ran the PVTC Easter 5k on the Bluemont course last Saturday. The Admiral finished 6th overall, with an AG win, and at least a 5 year PR on the course, with a time of 21:04!
Happy Hour supporting the Capital Area Food Bank on Thursday April 19 at Buffalo Billiard in DC. Please attend and bring food or donations: <">http://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/19/1235/46|49|47|48/OWQ4MGRhODdjNWIzYTJiMjA2YTA0ODJmY2Q4ZDc5YTM=.html>
The Parkway Classic is coming up on Sunday April 22. The DC Road Runners will again be manning a water stop for this popular race. We need your great volunteer help. It is an early start and you are done early. You also get homemade baked goods for breakfast compliments of my beautiful bride Vicki. Please sign up to help:
Coach Big Guy will be there at track practice tomorrow, but Coach Rich is in sunny Tampa.
