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

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warm at 71 degrees and quite humid at 86%, with some wind at 3 MPH. With this humidity and heat, hydration is key – do it at least twice during the workout, 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:

August 8, 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 guaranteed to build both strength and stamina for your fall races. 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 would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Just one race to report this week the very steamy Steve Thompson 8K down at Lake Accotink. Here is how the crew made out:

31:10 - Rodrigo Vellon, 1st AG
33:11 - Kyle Edgerton, 2nd AG
34:14 - Chris Walsh, 2nd AG
34:15 - Christie Wetzel, 1st OAF
34:50 - Will Hernandez
35:04 - Andrew Simpson
38:46 - Kenneth Riley, 3rd AG
43:33 - Emily Riley
45:22 - Dara Shulman, 1st AG
46:40 - Donna Lekang, 2nd AG
54:40 - Elizabeth Humphrey

The next club race is the Paul Thurston 4.5M on Aug 20. No updates on the club picnic and Cross Country race yet. I will let you know the minute there is any news. Go to http://dcroadrunners.org to register and for most up-to-date info.

Coach Big Guy has returned from LaLa Land and ATX, and he 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.