Thursday Track - 4 x 1600, 400r, 2 x 400, 200r

Hi Everyone. Big Guy is still in Austin so just me again. Weather will be pretty nice with temperature around 46' and not much wind.

The workout is 4 x 1600, 10K pace, 400r followed by 2 x 400, 5K pace, 200r. This is intended to be strength workout with some finishing speed. As always keep your rest intervals consistent from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.

Good luck to anyone running the Shamrock this weekend or the clubs rescheduled JFK/MLK 20/5K races. You all should stay in bed tomorrow and get some extra rest tomorrow if this is a target race for you.

Some real nice results from both the Rock n Rock Marathon and Half as well as the Fort Hunt 10K. Congrats to all!

Rock n Roll Marathon and Half Marathon – Saturday
3:24:19 – Melinda Metz, 3rd AG
1:21:27 – Rodrigo Vellon
1:24:56 – Christie Wetzel, PR and 2nd AG
2:15:20 – Keith Campbell

Fort Hunt 10K – Sunday
39:24 – Ze Dagher
40:26 – Liz Ozeki, 1st OAF
41:51 – Chris Walsh, 3rd AG
49:33 – Melinda Metz, 2nd AG and the day after she ran 3:24 at the RnR Marathon! Not recommended J
58:26 – Keith Campbell, the day after the RnR Half (not quite as crazy)

I look forward to seeing you tomorrow.

Rich

 

Upcoming Events

DCRRC Al Lewis 10-Miler
Sat, Mar 30th, 2019, @7:30am
We Support the girls 5K
Sat, Apr 6th, 2019, @8:00am
Bishop O'Connell 5K
Sat, Apr 13th, 2019, @9:00am
Metropolitan Branch 5K
Sat, Apr 27th, 2019, @9:00am
Volunteer - Parkway Classic Water Stop
Sun, Apr 28th, 2019, @5:30am
Food Bank Happy Hour
Thu, May 2nd, 2019, @6:00pm
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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.