Thursday Morning Track - 12-20 x 400, 10K pace, 100 rest

Hi Everyone.  Big Guy will be back tomorrow and I will see you there as well.  Gonna be an ok morning with with both dew point and humidity low for this time of year.  The workout is strength based around 400s.  Specifically, 12-20 x 400, 10K pace, 100 rest.  If you are running Saturday nights race you don't want to do this workout.  Talk to me in the morning and we will devise another plan for you.  

As always, workout will start at 6AM.  Please be warmed up and ready to go before 6.  

We had a good showing by our Thursday morning faithful at the July 4 Age-Handicapped 4M.  Some nice performances as always especially since it was a true sweatfest.  Ridiculously high dew point and humidity so more power to all of you that ran well.  Personally, I called it a day during my warmup.  

25:20:00 – Brian Young

27:01:00 – Andrew Simpson

27:04:00 – Liz Ozeki

29:19:00 – Paul Ryan

29:23:00 – Jen Edmond

31:05:00 – Kevin Cunningham

32:39:00 – Andrew Mulrean

32:41:00 – Rich Mendelowitz

35:44:00 – Eunja Rau

41:08:00 – Keith Campbell

46:46:00 – Katie Mulrean

46:54:00 – Deborah Margraff

 

Several upcoming races ... This Saturday night July 14 is the Bastille Day 4M.  Next Wednesday July 18 is the Bluemont 5K.  We will have a workout the next morning for those not running the race.  Finally, the clubs annual Track Meet for 1 mile and 3000m races is Saturday night July 21.  Details for all on the club website: dcroadrunners.org.
 
I look forward to seeing you all in the morning
 
Rich
 
 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.