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Hi Everyone.  Well, the dog days of summer are here.  Going to be pretty steamy tomorrow morning so please come hydrated and bring plenty of cold stuff to drink.  Workout as follows: Thursday Morning Track - 3-4 x 1600, 10K pace, 400 rest followed by 2 x 400, 5K pace, 200 rest.  Those 400s will work your finishing kick and I am sure feel very special tomorrow morning!

Usual 6AM sharp start and it will just be me tomorrow.  Big Guy is out of town and will be back next week.

Huge congrats to Neeraj and wife Rachana on the birth of their first child, a beautiful girl Ariya.

MCRRC's Riley's Rumble Half Marathon was this past weekend.  A really challenging and hilly race! Some nice races from a few in our crew and also some great pictures of them.  Congrats guys

• 1:42:27 - Jen Edmond
• 1:49:42 - Kevin Cunningham
• 2:00:45 - Hai Nguyen

Next Bunion Derby race is this coming Tuesday with the Steve Thompson 8K round Lake Accotink.

See you all in the morning.

Rich