Fellow Endorphin Junkies
The weather tomorrow morning will be nice, with cooler temps at 64 degrees and somewhat humid at 76%, minimal chance of rain, and a little breeze at 7 MPH winds, so dress accordingly, and as always you should bring plenty of fluids.
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.
August 29, 2019 – 5 to 6 x 1000m at 5K ("Interval") Pace to 10K Pace ("Cruise Interval"), w/400m easy jogs 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 mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:30 to 6:30 Pace, 6 Intervals
Wolf Pack: 6:15 to 7:15 Pace, 5 to 6 Intervals
Gazelles: 6:45 to 7:45 Pace, 5 to 6 Intervals
Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 5 Intervals
This week's workout is a strong speed workout, but given the distance, also an endurance workout, particularly with the wind it may be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on your toes. This is a 5k race or more for some of you, so take it easy on the recovery jog/walk/water legs of 400m!
In Coach Rich Club news –
A few races to report this week...
At the Annapolis 10M Dara Schulman ran a solid 1:28:29. They will never ever have great weather for this race like they had this year!
At the South Lakes 10K Emily Riley ran 51:05. She was not happy with her race. Thankfully lots of opportunities for 10Ks just about every weekend now!
At the final Bunion Derby Race and club picnic several Thursday morning regulars took on the "XC" course that was short of 3M by a bit. Also, more like a trail race but the venue was phenomenal for the picnic. The picnic itself was really great!
17:21 - Rodrigo Vellon, 3rd OA
18:58 - Liz Ozeki, 1st OAF
19:32 - Andrew Simpson, 2nd AG
19:37 - Christie Wetzel, 2nd OAF
19:43 - Will Hernandez
20:06 - Chris Walsh, 2nd AG
22:13 - Kenneth Riley, 3rd AG
26:14 - Li Fang, 2nd AG
The Larry Noel 15K and 3K is this Sunday night Sep 1. The National Capital 20M and 5M is Sunday Sep 29.For full info on all these and to register, go to dcroadrunners.org.
Lastly, I am putting the Monday Morning 10M Band back together for a special holiday run on Monday Sep 2 (Labor Day). We will start at 7am in front of the Planetarium on Quincy Street and will run the Mt. Daniel Route which is mostly out and back on the Custis and W&OD with a short tour up and down Mt. Daniel in the middle.
Send Rich an email to rich@dcroadrunners.org if you are going to join us for the run. Also, this is just a holiday special, a reunion of sorts. .
Coach Big Guy will return with Coach Rich tomorrow!
