8 - 12 x 400m in 5k or BetterPace, 400m jog

Fellow Endorphin Junkies:

The weather tomorrow will be just quite warm with Temps at 72 degrees and very high humidity at 85%, with little wind at 3 MPH, but still remember to bring fluids!

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 early to warm up. Workout as follows:

August 15, 2019 - 8 to 12 x 400m at 5K ("interval") Pace and Faster, w/400m easy jogs in between

Water breaks are important ALL year-round, especially when it very hot and humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!

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: 5:30 to 6:30 Pace, 10 - 12 Intervals

Wolf Pack: 6:15 to 6:45 Pace, 10 to 12 Intervals

Gazelles: 6:30 to 7:15 Pace, 9 to 10 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 8 Intervals

This week's workout is a tough speed workout – almost running a 5k for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for most of these intervals. 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 this week. Rarely ever happens ...

This Saturday is the 2019 Custard Chase. It's a 1-mile event that you can be fun or competitive depending on the heats you register for. Also, it is a very family-friendly event, and I mean come on, ice-cold custard for all! Here is all the info. Check it out: https://www.facebook.com/events/543157846425309/

The next club race is the Paul Thurston 4.5M on Aug 20. The club picnic and 3M Cross Country race that is part of the Bunion Derby Series will be on Saturday, August 24 at Lake Accotink. Go to http://dcroadrunners.org to register and for most up-to-date info.

Coach Big Guy will not be sprinting but will be at practice tomorrow along with Coach Rich tomorrow.

 

Upcoming Events

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
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 8th, 2019, @10:00am
Gar Williams Half Marathon
Sun, Dec 15th, 2019, @9:00am
Book Club
Sun, Dec 15th, 2019, @4:00pm
 DCRRlogotypeRRCA member

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.