Fellow Endorphin Junkies:
The weather tomorrow will be hot & humid with Temps at 74 degrees and higher humidity at 84%, with little wind at 2 MPH and only 5% chance of rain, so remember to bring fluids because you need them in this swelter! 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. Workout as follows:
August 16th, 2018: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between
- Stallions: 6:00 to 6:30 Pace
- Wolf Pack: 6:30 to 7:15 Pace
- Gazelles: 7:15 to 8:00 Pace
- Coyotes/MTP Trainees: 8:00 to 10:30ÂÂÂÂÂÂÂÂ Pace
Stallions and Wolfies should be in for 16 to 20, with Gazelles 14 to 18, and Coyotes & MTP runners in for 12 to 16 repeats.
The 400m workout should be quite familiar, as we do this one several times each cycle, and it is a good one.ÂÂÂÂÂÂÂÂ These 400s build both speed & endurance.ÂÂÂÂÂÂÂÂ RememberÂÂÂÂÂÂÂÂ that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few.ÂÂÂÂÂÂÂÂ A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first.ÂÂÂÂÂÂÂÂ As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.ÂÂÂÂÂÂÂÂ
Here is the Coach Rich Club News this week:
Just a couple results to report this week:
Steelman Sprint & Olympic Triathlon at Lake Nockamixon-2018
2:34:17 - Rodrigo Vellon, 2nd AG
2:42:26 - Christie Wetzel, 1st AG
Paul Ryan ran theÂÂÂÂÂÂÂÂ 1500m at MD Senior Olympics:ÂÂÂÂÂÂÂÂ He was 2nd in his AG with a strong 5:38.ÂÂÂÂÂÂÂÂ This equates to a 6:05 mile and was Paul's best track performance so far this season.ÂÂÂÂÂÂÂÂ Real nice splits:ÂÂÂÂÂÂÂÂ 1:27, 1:30, 1:33, 1:08 (final 300m).ÂÂÂÂÂÂÂÂ Way to go Paul!
Next Bunion Derby race is the Paul Thurston 4.5M round Burke Lake on August 21.ÂÂÂÂÂÂÂÂ Details and to register go to the club website: dcroadrunners.org
Both Coach Big Guy is in LA hanging with aging rock stars none of you youngsters know, but Coach Rich will be out there tomorrow!ÂÂÂÂÂÂÂÂ
