Short Sprint Ladders in 5k Pace

Fellow Endorphin Junkies

The weather tomorrow morning will be warm, with temps at 72 degrees with high humidity at 92%, and a little wind at 4 MPH so, dress accordingly, and as always you should still bring fluids. Good luck to those of you running the Club 4 Miler tomorrow evening – they should stay in bed Thursday and then stretch a little in the AM, stay hydrated all day, and do their best in the race.

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.

June 20, 2018 – Short Sprint Ladders – 400m/800m/1000m/800m/400m/400m Ladders at 5K ("interval") Pace (faster on the final 400), 400m jogs in between, except 200m between the two 400s

Water breaks are important ALL year round, especially when it will be warm and more 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 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 sharpening speed workout, and since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists, imagine Pringles or an egg in your hand and you don't want to crush them!

In Club news from Coach Rich -

No races to report, but sign up now for the July 4th Age handicapped race – it is a lot of fun! Also, if you aren't going to run that or the Club track meet, please consider volunteering!

Coach Big Guy returns from ATX and will be at track practice tomorrow!

 

Upcoming Events

nZone Back to School 5k
Sat, Aug 24th, 2019, @8:00am
DCRRC 3+mile Cross Country Race, Kids' Races and Club Picnic
Sat, Aug 24th, 2019, @4:00pm
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
Book Club
Sun, Sep 15th, 2019, @4:00pm
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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.