Fellow Endorphin Junkies -
The weather tomorrow morning will be even more Swampy, with temps at 75 degrees and higher humidity at 91%,ÂÂ with little wind atÂÂ 2 MPH, so “Real Feel” of 81 degrees, so dress accordingly, and as always you should still bringÂÂ fluids. ÂÂ ÂÂ
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. ÂÂ ÂÂ ÂÂ
September 6th, 2018 –ÂÂ 2 x 15:00 minute Tempo Runs (These at 10m pace),ÂÂ with walk back to start plus water and 2:30 minute standing rest
Water breaks are important ALL year round, especially when it hot like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval
NOTE: ÂÂ I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down! ÂÂ
Stallions: 6:15 to 6:45 Pace
Wolf Pack:ÂÂ 6:45 to 7:15 Pace
Gazelles: 7:15ÂÂ to 8:00ÂÂ Pace ÂÂ
Coyotes/MTP Trainees:ÂÂ 8:00 to 10:45ÂÂ Pace
This week’s workout is aÂÂ solid base workout, and since we are going long on Saturday, this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start, get some water, and then we will start the second 15 minute interval where I want you to do the same - accelerate slowly but steadily from to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.
Here is the Coach Rich Club News this week:
A couple of real nice race results this week.ÂÂ Paul Ryan ran a real strong 6:06 mile at the PVTC track meet. He again wins his age group. One more meet on the agenda for Paul this weekend.ÂÂ Good luck Paul!
Christine Westcott scored a big PR at the Great American 5K in Fairfax.ÂÂ Christine ran 20:45 for an 18 second PR.ÂÂ This was good for 3rd OAF and a very happy Christine.ÂÂ We are all really happy to see that high mileage and those diligent tempo and speed sessions paying off.ÂÂ Huge congrats to Christine!!!
The DCRRC picnic is coming up on Saturday evening September 22.ÂÂ This is one of our signature events with completely catered food and the final Bunion Derby race of the season, the annual XC race.ÂÂ All are held at the Landon School in Bethesda.ÂÂ This is a family friendly event with kids most welcome.ÂÂ In fact there are several nice and short kids races.ÂÂ All that said no one has to run.ÂÂ You can also just come and enjoy the picnic.ÂÂ It is really a great time.ÂÂ We ask all to register so we get a count for food.ÂÂ Go to dcroadrunners.org.ÂÂ ÂÂ
The National Capital 20/5M races are another September classic on the club calendar.ÂÂ Great training run for your Fall marathon.ÂÂ Registration also on the club website.ÂÂ
Coach Big Guy will be there at track practice tomorrow, but Coach Rich will not make it.
