2 x 20 Min Tempo, 2 x 400, 5K Pace

Hi Everyone. First off, good luck to all running Chicago this weekend. Also, to those of you running ATM!

Weather looks real good for both races.The workout this week is a power strength workout and should not be done by anyone racing at ATM and certainly not Chicago. My advice to you guys is stay in bed and get some extra rest :)

2 x 20 minute Tempo Run with 3 minute jogging or standing recovery between runs. 400 slow rest after the second 20 minute tempo. Then finish with 2 x 400M @ 5K pace, 200M recovery.

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

A few nice race results from last weekend ...

Emily Riley ran a one mile PR of 6:56 at the Navy Mile down Pennsylvania Ave on Sunday after a 19M SLR. Way to go Emily!

Paul Ryan is back in action with as solid AG win at the Fletchers Park Run 5K. His time 22:30 and Paul reports his happy to finally be feeling no pain from his recent injury.

Lillian Chreky scored an 8 minute PR at the Wineglass Marathon with a time of 3:09:50. Great work Lillian!

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

I look forward to seeing you all tomorrow morning. Big Guy is out of town this week.

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.