6 to 10 x 800m in 5k Pace, 400m jogs

Fellow Endorphin Junkies:

The weather tomorrow will be just a bit warmer than last week with Temps at 66 degrees but much higher humidity at 99%, with almost no wind at 1 MPH and only 10% chance of rain, so you better remember to bring fluids to replace those we will lose!

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:

October 4, 2018 - 6 to 10 x 800m at 5K ("interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, especially when it very humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace, 8 to 10 Intervals

Wolf Pack: 6:30 to 6:45 Pace, 7 to 9 Intervals

Gazelles: 6:55 to 7:15 Pace, 6 to 8 Intervals

Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 6 to 8 Intervals

Chicago Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 4 x 400 at just a bit faster than Marathon pace, with 200m easy jogs recovery.

This week's workout is a tough speed workout - essentially running a 5k, or a 5k plus another 1000 or two, so it will be a challenge, and luckily we have decent weather. Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In Club news from Coach Rich ...

At the Wineglass Marathon Mary Kusler turned in a real nice 3:53:03. Congrats Mary!

At the Navy Mile run down Pennsylvania Avenue in DC, Christine Westcott ran a time of 6:02, which was good for a PR and 2nd in her AG. Congrats on yet another PR this year Christine!

At the National Capital 5M Katie and George Sprinkel finished 3rd and 4th OA. Katie's time was 36:24 and George followed close behind in 36:44. Way to go Sprinkel family!

This Sunday is the Army Ten Miler. If you are running please stop by our DC Road Runners Hooah Tent (here.) after the race for food and drink hang out with fellow club members.

DC Road Runners Club October Happy Hour is set for the 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there.

Coach Big Guy will be at practice tomorrow with Coach Rich!

 

Upcoming Events

Happy Hour
Thu, Oct 25th, 2018, @6:30pm
2018 Costume Caper 5K Run and 1 Mile Kids’ Fun Run
Sat, Oct 27th, 2018, @8:45am
2018 Alexandria Turkey Trot
Thu, Nov 22nd, 2018, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 9th, 2018, @10:00am
DCRRC Christmas/Hanukkah Track Relays
Wed, Dec 12th, 2018, @8:00am
DCRRC Gar Williams Half Marathon
Sun, Dec 16th, 2018, @9:00am
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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.