Thursday Track - 4 x 5 min, 5K pace, 5 min rest

Hi Everyone.  Big Guy is in Nashville, TN this week so it will just be me this week.  Weather will be okay but not great at 73' but a dew point of 71' so gonna be a bit sticky. The workout is 4 x 5 minutes at 5K pace with 5 minutes easy running in between each rep.

As always we will be at the YHS track and the workout will start promptly at 6AM.  Do your warmups before that.

A couple of stellar performances from crew members this weekend.

First off 3 cheers for Melinda Metz at the Erie Marathon. Melinda crushed her BQ attempt by almost 25 minutes. Her time was 3:20:27. I congratulated her right after the race and she said, "Thanks. That felt good". I can imagine why as Melinda ran a huge negative split race of 1:42:27 then 1:38:00. Just phenomenal! I was in Erie as well giving it my best shot at a 2019 BQ on the last possible day. Only difference is that I didn't do any marathon training. Just a single 19M run two weeks out and just 35M/week. It was a desparation attempt to run Boston on the 30 year anniversary of my first one in 1989. The last few miles were ugly but I got the BQ by 3:02 with a time of 3:51:58. Splits of 1:55:46 and 1:56:12 are not too bad for no training. Not sure it is enough to get me in the race but I did leave it all out on the course and am pretty proud of the effort especially given all I have been and am going through on the medical front. As a side note, I don't recommend this not doing the training thing. I can't tell you all how very sore I am right now.

In addition to Melinda, we had another eye-popping performance from Liz Ozeki on Sunday at the Parks Half Marathon in Rockville and Bethesda.  Liz rocked 1:29:07 out of the half marathon ball park. This was a 5 minute PR. Just fabulous Liz. Also at Parks was Hai Nguyen posting a leisurely 1:59:13 and flying his MRRC colors in support of their great race.

The DCRRC Picnic and 3M XC race is coming up on Saturday Sep 22 at Landon School in Bethesda. This is a great event and for the entire family. Please register whether you are running or just picnicking. Register all family members please so we can make sure and have enough food. Full info and to register go to

Lastly, the National Capital 20M and 5M races are at Carderock on Sunday Sep 30. Great tune-up race for your Fall Marathon. Full info and to register go to

I look forward to seeing you in the morning!



Upcoming Events

DCRRC Steve Thompson 8K
Tue, Aug 6th, 2019, @6:45pm
DCRRC Paul Thurston 4.5 Miler
Tue, Aug 20th, 2019, @6:45pm
nZone Back to School 5k
Sat, Aug 24th, 2019, @8:00am
DCRRC Larry Noel 15K Race and 3K Fun Run
Sun, Sep 1st, 2019, @5:00pm
Board Of Directors Meeting
Thu, Sep 12th, 2019, @7:00pm
National Zoo Fast & the Fierce 5K
Sat, Sep 14th, 2019, @8:00am
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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.