4-6 x 1600 at 10K pace

Greetings all. I'll be flying solo tomorrow as Big Guy is on another excursion out of town. Weather looks nice with the temperature in the mid 60's and a decent dew point. Still remember to bring your drink of choice and stay hydrated.

Workout is 4-6 x 1600 at 10K pace with 400 rest. It's a great last full out strength workout for those of you targeting Chicago or ATM.

As always, be warmed up and ready to start the workout at 6AM sharp at the Yorktown High School Track in North Arlington.

Some terrific racing at multiple races this past week.

At the Herndon Half Marathon, Lillian Chreky was 3rd OA and 1st OAF in a time of 1:26:49. Super fast and way to go Lillian!

Clarendon 5K

  • 16:28 - Rodrigo Vellon (90 second PR!!!)
  • 22:20 - Kevin Cunningham
  • 28:15 - Clara Lau

Clarendon 10K

  • 40:50 - Brian Young
  • 43:17 - Bonnie Harvey
  • 46:48 - Mikala Whitaker
  • 48:30 - Kevin Cunningham
  • 1:09:23 - Clara Lau

As always, sorry if I missed anyone. I always do my best for those of you I follow on Strava, I also mine local race results and of course it is always best if you just let me know your results or what race you are running in.

Thursday, October 24 is the club Happy Hour where we will recognize our Bunion Derby Series winners. Also, a nice time to get lots of club members together. I hope to see many of you. It will be at Ireland's Four Courts starting at 6:30. Here is the link to the FB event with all the details: https://www.facebook.com/events/801065923641738/ 

Also, the club will once again man the waterstop in Georgetown for the MCM. We still need lots of volunteers. All the details and to sign up go to the volunteer page on the club website: https://www.dcroadrunners.org/about-us/volunteer.html

See you on the track!

Rich

 

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
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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.