Fellow Endorphin Junkies -
First and foremost, the Club Banquet is this coming Sunday evening. We sure hope to see many of you on Sunday night at the club banquet except as now, except for our winners and their spouses, only Arielle, Christie, Rodrigo, Kyle and Rich are signed up to actually attend. Please consider coming. This is one of the club’s premier events. We hold elections and have a great event, with a great speaker. And of course we present the 2018 club award winners. Please come and celebrate with all our winners which include Thursday morning runners; Liz, Christine and Paul Ryan. YOU HAVE TO REGISTER IN ADVANCE at this link: https://www.dcroadrunners.org/sign-up/banquet
The weather tomorrow morning will be cold but nice, with temps at 38 degrees and lower humidity at 63%, but a bit breezy with wind at 10 MPH, so dress accordingly, and as always you should still bring fluids.
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.
November 1, 2018 -ÂÂ 4 to 5 x 1600m inÂÂ Cruise Interval Pace/Tempo Interval (10k/10m pace) with 400mÂÂ easy jogs in between
Water breaks are important ALL year round, even when it cooler 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, and if your rates are higher, you need to slow down!
Stallions: 6:00 to 6:45 Pace, 5 x 1600m Intervals
Wolf Pack: 6:45 to 7:15 Pace, 4 - 5 x 1600m Intervals
Gazelles: 7:15 to 8:00ÂÂ Pace, 4 - 5 x 1600 m Intervals
Coyotes/MTP Trainees: 8:00 to 10:30 Pace, 4 x 1600m
Suggested number of intervals are based on you being at recovered from recent racing. For Boston or spring marathons, try to hit 10 k pace, while if you are doing a shorter race, the 10m pace is good. This week’s workout is base workout, aiming at building strength and endurance for your spring marathon, especially if it is Boston. As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last. ÂÂ Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! Remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.
Here is the Coach Rich Club News this week:
Some solid racing performances at this past weekend's Club Challenge 10M. This is a grueling course but a great competition amongst all the local RRCA clubs. Sadly, we were generally 3rd or 4th in each team category. We'll gettum next year.
1:01:15 - Rodrigo Vellon, PR
1:04:34 - Christie Wetzel
1:08:51 - Steve Peterson
1:09:16 - Liz Ozeki
1:11:09 - Chris Walsh
1:13:41 - Bonnie Harvey
1:15:02 - Melinda Metz
1:21:05 - Neeraj Pradhan
1:31:22 - Hai Nguyen
1:38:11 - Keith Campbell
Sunday morning is the Burke Lake 12K. Still time to register: http://dcroadrunners.org
Coach Big Guy will be back from Austin and there at track practice tomorrow, but Coach is still recovering so we will miss him.
