Fellow Endorphin Junkies
The weather tomorrow morning will be much warmer, with temps at 66 degrees with fairly high humidity at 67%, and a little wind at 6 MPH so, dress accordingly, and especially tomorrow you should 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.
May 3, 2018 – 400/600/800/1200/800/600/400m Ladders at 5K (“interval”) Pace, 200m after the 400m Interval to start and then 400m easy jogs in between everything else, except a final 200m jog after the last 600m Interval
Water breaks are important ALL year round, especially when it will be quite warm like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place! Drink water after each of the longer intervals tomorrow at a minimum!
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 luckily we have decent weather. Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core still, 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 tight fists, imagine Pringles or an egg in your hand and you don’t want to crush them!
In Club news from Coach Rich -
As seems to be the norm, some nice racing performances from this past weekend
Two cheers to Liz Ozeki! Liz completed the Boston to Big Sur competition with a a fabulous 3:32:52 at Big Sur this past Sunday. Big Sur is a beautiful but hilly (understatement) course. Of course, Liz PRed at Boston less than 2 weeks ago with a 3:24 - Just a fabulous accomplishment. Congrats Liz!!!
Mary Kusler ran a 1:52:44 at the National Women's Half Marathon
Pike's Peek 10K - A great MRRC race you should all try one day if you have not already. Hai was only a tiny bit off his PR but of course ran 20M the day before so just a fabulous effort:
40:59 - Hai Nguyen
46:16 - Rich Mendelowitz
59:02 - Anne Coia
Happy Hour May 24 at Ireland's Four Courts will feature Snowball Series winners and volunteers. Some of our very own so come out and support them and join in on the fun: Liz, Christie, Clara, Eunja, Christine, Rodrigo, Andrew and Paul Ryan
And an Invite from Coach & Mrs. Big Guy
Please come to Coach & Mrs. Big Guy’s Annual Kentucky Derby party – Lots of TMBC runners make it every year, and everyone seems to have a great time - please send an email to the Big Guy at bigguy@dcroadrunners.org and he will send you an invitation with the details!
Coach Big Guy will be at track practice tomorrow, but Coach Rich will not be able to make it!