5 x 1000m in 5k Pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be quite challenging – hopefully summer's last gasp! Expect very warm temps at 73 degrees and high humidity at 85%, no chance of rain, and 5 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.

October 3, 2019 – 5 x 1000m in 5K ("interval") Pace, 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 high 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 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 10:00 Pace

Wineglass/Chicago Bound – Wineglass runners – stay in bed! Good luck, and you will crush it! Chicago – This is your last chance for a speed sharpening run, so aim at 5k Pace and depending on your fitness level, consider one at 3k pace to finish.

This week's workout for anyone not racing Wineglass is a strong speed workout, but given the distance, also an endurance workout, as you will essentially run a 5k race but throw in some rest intervals. So don't burn out on the first one – negative splits are always a plus! Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Since this is a 5k race, take it easy on the recovery jog/walk/water legs of 400m!

In Coach Rich Club news –

Congrats to the TMBC runners racing this past week!:

Prince William Forest Half Marathon

1:32:25 - Steve Peterson, 2nd AG
1:34:41 - Hai Nguyen

National Capital 20M and 5M

2:29:52 - Brian Young
3:18:20 - Emily Riley

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.

Coach Big Guy will be back with Coach Rich – and the BG might even run just a little!!

 

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.