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

Fellow Endorphin Junkies –

The weather tomorrow morning will be even more challenging than last week, warmer at 78 degrees and still quite humid at 85% (thus "Real Feel" over 80 degrees), with some wind at 4 MPH. With this humidity and heat, hydration is key – do it at every 5:00 rest 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 18, 2019 - – 4 x 5:00 Minute run at 5K Pace with 5-minute recovery jog/walk to start w/rest & water in between

Water breaks are important ALL year-round, particularly when it will be steamy 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 heat and humidity is going to be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. At the end of each 5:00 session, we will walk back to the start, hydrate, let the lactic pool, then push past that lactic threshold each interval. I picked this over the July 3rd workout that we were going to do because of the challenging weather. 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!

In club news from Coach Rich ...

We had a busy week of club racing with the Track Meet on Saturday, Bastille Day 4M on Sunday and the Bluemont 5K tonight.

At the DCRRC annual track meet, DC saw their first ever sub-4 minute mile with Willy Fink screaming home on the last lap and posting a time of 3:58.84. It was so exciting and the meet was just fantastic overall. Several of the Thursday regulars participated with some nice results. Congrats to all who raced:

4:57 - Rodrigo Vellon
5:16 - Ze Dagher
5:21 - Kyle Edgerton
5:30 - Christie Wetzel
5:36 - Liz Ozeki
5:41 - Will Hernandez

At Sunday night's steamy Bastille Day 4M:
25:46 - Liz Ozeki, 1st OAF (raced to a 5:55 mile Friday night & 5:36 mile Saturday night!)
26:49 - Andrew Simpson, 3rd AG
28:01 - Kyle Edgerton, 3rd AG
28:17 - Chelsea Suydam, 2nd AG
29:30 - Kenneth Riley, 3rd AG
30:19 - Gary Morgans, 1st AG
30:46 - Paul Ryan, 2nd AG
30:48 - Mikala Whitaker, 2nd AG
35:11 - Emily Riley
40:42 - Elizabeth Humphrey

Bluemont results will come next week.

The next club race is the Steve Thompson 8K on Aug 6 followed by the Paul Thurston 4.5M on Aug 20. The club picnic and Cross Country race has not been scheduled yet. Go to http://dcroadrunners.org to register and for most up-to-date info.

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

 

Upcoming Events

Gar Williams Half Marathon
Sun, Dec 15th, 2019, @9:00am
Book Club
Sun, Dec 15th, 2019, @4:00pm
Holiday Relays
Wed, Dec 18th, 2019, @7:00pm
2020 DCRRC Predictions & Resolutions 5K
Wed, Jan 1st, 2020, @12:00pm
Board Of Directors Meeting
Thu, Jan 9th, 2020, @7:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 11th, 2020, @7:30am
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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.