4 x 5:00 in 5k pace, with 5:00 rest in between

Fellow Endorphin Junkies

The weather tomorrow morning will be warmer, with temps at 53 degrees, little wind at 4 MPH and high humidity at 86%, but it looks as if we will be done before any rain, 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.

April 28, 2019 – 4 x 5:00 Minute run at 5K Pace with 5-minute recovery jog/walk to start w/water in between

Water breaks are important ALL year round, particularly when it will be humid 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

Wolf Pack: 6:15 to 6:45 Pace

Gazelles: 6:45 to 7:30 Pace

Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This week's workout is a strong speed workout, and with the warmth and humidity is going to 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 5:00 each!  Remember once you get back to the start, you want to stand still and let the lactic pool in your leg - part of this workout is pushing through the lactic build up!

In Coach Rich Club news

A busy weekend at the races for our crew with just some fantastic results ...

Huge congrats to Christine Westcott. She ran the BAA 5K on Saturday in 19:41 for over a minute PR and 2nd 45-49. Then on Monday, she ran the BAA Boston Marathon on Monday in 2:58:48 - A four-minute PR, 3rd 45-49 overall, and first female finisher from the DMV. Additionally, the DCRRC Women's Masters Team anchored by Christine and Melinda Metz was 2nd. This is likely the best DCRRC placement for a racing team ever! Words cannot describe the magnitude of Christine's accomplishment. As you all witnessed, her dedication to her training was unparalleled. Just a huge congrats to Christine. I know we are all very proud of her!

Also, a big shout out to the rest of our Boston crew. It was a warm and windy day. Lot's of great performances, and congrats to all of you:

BAA Boston Marathon
2:58:48 - Christine Westcott, 3rd 45-49
2:58:57 - Rodrigo Vellon Garcia
3:10:33 - Liz Ozeki
3:13:48 - Christie Wetzel
3:17:35 - CaSandra DeGrauwe, PR
3:24:22 - Melinda Metz
3:30:53 - Shauna Waite
3:55:18 - Steven Peterson
4:10:24 - Yuko Takakusaki

Ukrop's Monument Avenue 10K (Richmond)
38:09 - Ze Dagher, 3rd AG, 1:11 PR!!!
41:28 - Kyle Edgerton
46:58 - Mark Bourgeois, 1:47 PR!!!

Crystal City 5K
25:06 - Judah Dal Cais - pushing his daughter in the stroller!
25:06 - Shawna Barry

I'm still in search of volunteers for our DCRRC Waterstop at the Parkway Classic on Sunday, April 28. If you can help please sign up at:

Coach Big Guy is back and together with Coach Rich will be at track practice tomorrow!


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.