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

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warmer at 74 degrees and quite humid at 85%, with some wind at 4 MPH and some chance of rain at 25 to 30%. With this humidity and heat, hydration is key – do it at least twice, and preferably 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:

July 11, 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. I second Coach Rich's invitation to the Club track championship – it should be amazing to see a sub 4:00 mile!

In club news from Coach Rich ...

Chris Walsh ran a solid 41:31 for 10K at the ever-famous Peachtree Road Race in Atlanta on July 4. Coach Big Guy's PR in the 10k was run on this course in 1981, and he can confirm it is a hilly, challenging course – great job Chris!

Tatyana Steis ran a strong 20:39 at the Red White and Blue 5K at Rehoboth Beach on the 4th. She was 1st OA Masters Female and got to share the podium with Mike Wardian the 1st OA Masters Male

Age-Handicapped 4M
25:31 - Brian Young
26:11 - Liz Ozeki, 1st OAF
26:26 - Andrew Simpson
27:10 - Arielle Weiner
27:40 - Bonnie Harvey
28:35 - Chelsea Suydam
29:29 - Mark Bourgeois
30:03 - Kevin Cunningham
30:28 - Gary Morgans
30:53 - Kenneth Riley
36:04 - Emily Riley
37:55 - Jill Brasky
41:05 - Keith Campbell

Congrats to all who raced!

In other club news, everyone should come out to this Saturday's track meet. You should run and watch. We will have several world-class races in the 800, Mile and 3000m Steeplechase. You will likely see the first sub-4-minute mile ever run in DC.

Sunday night is the annual Bastille Day 4M at Fletchers Boathouse starting at 7 PM and next Wednesday is the Bluemont 5K also starting at 7 PM.

For details on all of these and to register, go to dcroadrunners.org.

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


Upcoming Events

Thu, Jun 11th, 2020, @12:00am
DCRRC Age Handicapped 4-Miler
Fri, Jul 3rd, 2020, @8:00am
DCRRC Bastille Day 4-Miler
Mon, Jul 13th, 2020, @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.