Thursday Track MOVING TO W-L - 4-5 x 1000

Hi Everyone. Big Guy is on his way to Austin and asked me to send the below plan for tomorrow's workout. I won't be there either as I will be having my knee surgery at the exact same time as the workout. Paul Westcott will lead the workout.

The YHS Track is still snow covered in the usual corner before the final straightaway, so the work is MOVED TO THE TRACK AT WASHINGTON – LEE (NOW LIBERTY) High School.

I hope to see you all in the coming weeks.

Rich

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Fellow Endorphin Junkies

The weather tomorrow morning will be a lot warmer, wet and windy, with temps at 57 degrees, rain, and gusts of 15 MPH and high humidity at 83%, so you will want to dress accordingly, and as always you should bring plenty of fluids.

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.

January 24, 2019 – 4 to 5 x 1000m at 5K ("interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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

Stallions: 5:30 to 6:15 Pace, 5 Intervals

Wolf Pack: 6:15 to 6:45 Pace, 5 Intervals

Gazelles: 6:45 to 7:15 Pace, 4 to 5 Intervals

Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 4 Intervals

This week's workout is a strong speed workout, but given the distance, also and endurance workout, particularly with the wind and rain it will be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m!

In Coach Rich Club news from Pinch Hitting Coach BG –

Thanks to everyone for making the TMBC Winter Solstice Party a really amazing time! Congratulations to Christie Wetzel, the 2017 Coach Rich Outstanding TMBC Runner Award winner, and to Rodrigo Vellon Garcia, the 2018 Coach Rich Outstanding TMBC Runner Award winner! On the other side, big congratulations to Mary Kusler the 2017 Coach Big Guy Outstanding and Supportive Teammate Award Winner, and our Selfie King, Andrew Simpson, the 2018 Coach Big Guy Outstanding and Supportive Teammate Award winner.

Another amazing bit of new about Admiral Paul Ryan's 20:30 5k a few weeks ago – that time was the 2nd fastest 5k road race in Paul's age group in the US in 2018. With that and some of the other performances we've highlighted, the Admiral is ranked top 5 in the US in several track distances – Way to go Paul!!!

The JFK 20k and the MLK 5k is the Snowball race and still planned for January 26th, but stay tuned to the Club web page due to the Shutdown.

 

Upcoming Events

Club Challenge 10M Race
Sun, Feb 24th, 2019, @8:00am
DCRRC Burke Lake 12K
Sun, Mar 3rd, 2019, @10:00am
Annual Club Banquet and Membership Meeting
Sun, Mar 3rd, 2019, @6:00pm
DCRRC Fort Hunt 10K
Sun, Mar 10th, 2019, @8:00am
Book Club
Sun, Mar 17th, 2019, @4:00pm
Kent Gardens 5K
Sat, Mar 23rd, 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.