8 to 10 x 800m, 5k Pace, 400m slow jog

Fellow Endorphin Junkies:

The weather tomorrow will be just a bit cooler than last week with Temps at 49 degrees and some humidity at 65%, with lots of wind at 17 MPH but no chance of rain, 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:

October 17, 2019 - 8 to 10 x 800m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is pretty nice 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: 5:45 to 6:30 Pace, 9 to 10 Intervals

Wolf Pack: 6:30 to 6:45 Pace, 9 to 10 Intervals

Gazelles: 6:55 to 7:15 Pace, 8 to 9 Intervals

Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 8 Intervals

This week's workout is a tough speed workout - essentially running a 5 miler, so it will be a challenge, and luckily we have decent weather – but depending on those gusts, could be a challenge at some point on the track. 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 other club news from Coach Rich ...

Great weather and phenomenal racing performances by everyone at both the Chicago Marathon and the Army Ten Miler and another nice race for Paul Ryan with a 22:35 at the Fletchers Parkrun 5K.

Chicago Marathon

2:54:37 - Liz Ozeki, PR by 15 minutes!
3:08:11 - Tatyana Steis, PR by 6 minutes!

Army Ten Miler

57:54 - Rodrigo Vellon, PR
1:01:50 - Christie Wetzel, PR
1:04:03 - Chris Walsh, PR
1:10:22 - Bonnie Harvey, PR
1:15:49 - Kevin Cunningham
1:17:05 - Katie Sprinkle
1:17:31 - Rich Mendelowitz
1:20:26 - George Sprinkel
1:21:34 - Graham Magill
1:23:34 - Mary Kusler

Next 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 return from the ACL Festival in ATX and be at practice tomorrow with Coach Rich!

 

Upcoming Events

Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
Alexandria Turkey Trot 5 Miler
Thu, Nov 28th, 2019, @9:00am
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
Holiday Relays
Wed, Dec 18th, 2019, @7:00pm
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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.