8 to 10 x 500m in 5k pace, 300m jog

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warm at 69 degrees and quite humid at 90%, with some wind at 5 MPH and only 10% chance of rain. With this humidity and heat, hydration is key – do it after every 2nd interval! 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 by 5:40 to warm up. The workout is as follows:

June 6, 2019:  8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout tailored for the summer race schedule and guaranteed to build both strength and stamina. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free.

Coach Rich's Club News:

Liz Ozeki continued her torrid racing schedule and brought home a lifetime PR at the Teens Run DC Mentoring Matters 5K. Her time was 18:53 and she was 3rd OA amongst all women. Huge congrats to Liz and I was at the finish line, she looked SO GOOD coming down the homestretch. Also in this race, Mark Bourgeois ran a strong 22:17 for 3rd Masters

At the EX2 Fountainhead HM (13.5M), Ze Dagher took 3rd Master in a time of 2:06:16. This was a grueling trail race and very technical. Nice work Ze!

In International TMBC news, over in Spain, Rodrigo Vellon ran a solid time of 38:03 at the 10K Arganasilla de Alba. This was not a PR but two minutes faster than he has ever run this course before. It was extremely hot for the race making conditions difficult. Well done Rodrigo!

At the USATF Super Regional track meet Paul Ryan won his age group in the 5k in 22:20. The temperature at race time was in the 90s, significantly impacting his time. The next day Paul ran a 6:01 in the 1500, finishing 2nd in his age group. Bummer on the 90' temps but still great work by Paul in those conditions.

A few upcoming races and the start of the Bunion Derby Summer Racing Series. You can register for them at dcroadrunners.org:

Jun 09 - Bunion Derby kickoff with the Women's Distance Festival & the Run After the Women 5Ks.

Jun 13 - Club Happy Hour starting at 6:30 at Ireland's Four Courts. Snowball Series Awards!

Jun 20 - Hugh Jascort 4M

In "Need for Speed" Tuesday Track news from Coach Big Guy ...

Several of you have asked for some speed workouts besides the Thursday Interval workouts to prepare for the Club 1 Mile Championship, so we had a few of you out this past Tuesday for some excellent work, including form drills, extra stretching, true speed intervals, and fly-aways. SO, if you have a "need for speed" substitute for your Tempo Tuesdays, I plan on having workouts every Tuesday through the Mile Championship unless there is a race on Tuesday, in which case, the race will be your workout. We will do 100s, 200s, 300w, and 400s, but not in interval style – more walking and rest while emphasizing maximum effort. We will do form drills every practice to start and finish with "Fly-Aways" meant to build burst speed. You will definitely need to warm up AND stretch before these workouts, so we will start a bit earlier than Thursdays, with form drills right at 6 AM. June 11th's workout is 4 to 6 x 400 with a 100m jog-walk, then 200m sprint followed by another 100 jog walk. Each set of 400 Sprint/100 jog-walk/200 sprint/100 jog-walk is a total of 800 meters, and a water stop each set before starting the next. 4 to 6 "Fly-Aways" will follow, then a mile warm down jog. If it is one of your first speed workouts, you might aim for 4 repeats and 3 to 4 Fly-Aways. PLEASE drop me a note at stephen dot easley at gmail dot com if you'd like to join in. I won't make next week on the 11th but am hoping to have another DCRRC coach cover, but if not, Ze knows the drills and can lead.

Coach Big Guy and Coach Rich will see you in the Morning!


Upcoming Events

DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 29th, 2019, @7:00am
AAH 5k
Sun, Oct 6th, 2019, @8:00am
Vida Thrive 5K
Sat, Oct 12th, 2019, @8:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
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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.