Fellow Endorphin Junkies
The weather tomorrow morning will be warmer, with temps at 66 degrees, overnight rain is gone, with winds of 4 MPH and high humidity at 78%, 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.
May 2, 2019 – 5 to 6 x 1000m at 10K ("Interval") to 10m ("Tempo Interval" Pace, w/200m easy jogs in between
Water breaks are important ALL year round, particularly when it will be warm and 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: 5:45 to 6:30 Pace, 6 Intervals
Wolf Pack: 6:30 to 7:00 Pace, 5 - 6 Intervals
Gazelles: 7:00 to 7:55 Pace, 5 - 6 Intervals
Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 6 Intervals
This week's workout is a solid base to speed workout, but given the distance, very much an endurance workout, particularly with the warmth and humidity it will be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about two-thirds of a 10k race for most of you, so take it very easy on the recovery jog/walk/water legs of 200m – and try to get water every interval or at least every other interval.
In Coach Big Guy Party News –
Coach and Mrs. Big Guy's Annual Kentucky Derby Party is this Saturday, May 4th from 5 to 7:30 PM at Chez Big Guy. The Fastest two minutes in sport, great mint juleps, southern food, and kid-friendly! Most of you have been invited and all of you are welcome – but you must send the Big Guy an RSVP – try his actual first name stephen with a period/dot in between and last name easley @gmail.com,
In Coach Rich Club News –
Lot's of good racing this past weekend:
Crystal City 5K Fridays
18:27 - Ze Dagher, PR & 1st AG
24:21 - Judah Dal Cais
25:36 - Andrew Mulrean
Kenneth Riley completed his first ultra the Northface 50K in a time of 6:15:38. With almost 2300 feet of climbing, this is a great accomplishment and Kenneth is really proud of his effort!
Pike's Peek 10K
36:04 - Rodrigo Vellon, PR
38:40 - Christie Wetzel, PR & 2nd AG
41:09 - Liz Ozeki, 3rd AG
50:12 - Hai Nguyen
Parkway Classic 10M
1:06:40 - Andrew Simpson, 3rd AG
1:10:37 - Carrie Dunn, 2nd AG
1:25:08 - Kelly Orzechowski
1:26:58 - Shawna Barry
1:34:03 - Mary Kusler
Huge congrats to all our racers this past weekend.
Happy Hour tomorrow night (Thursday night) at Buffalo Billiards in DC. This is a fund/food-raiser for the Capital Area Foodbank. Start time is 6 PM. I look forward to seeing you there.
Coach Big Guy has returned from the New Orleans Jazz Fest and Coach Rich and he will be out there!
