5 to 6 x 1000m 10k to 5k pace, 400m jog

Fellow Endorphin Junkies

The weather tomorrow morning will be chilly, with cooler temps at 43 degrees and humid at 85%, minimal chance of rain, and a almost no wind at 2 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.

March 12, 2020 – 5 to 6 x 1000m at 10K ("Cruise Interval") Pace to 5K Pace ("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. 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 –

This week's mea culpa goes to Clara Lau. I missed her result at Burke Lake last week. Her time was was a slowish (her description) 1:18:11. She followed this with the wonderful fact that she was 20 weeks pregnant! So happy for you Clara as I know everyone else now is.

Jill Brasky got an awesome 10 minute PR of 2:09:58 Myrtle Beach HM. Way to go and congrats Jill!

The Seneca Creek Marathon is a tough trail race. Two of our crew took it on this year. Way to go Will and Shawna!
5:03:49 - Will Hernandez
6:31:30 - Shawna Barry

Kate Scott ran a solid 1:16:00 at the Reston 10M

Big crowd at the Fort Hunt 10K for the last of the 8 Snowball Series races ...
35:54 - Alex Cooke, 3rd OA
36:37 - Paul Martinovich, 1st OA Masters Male
37:02 - Ze Dagher, 2nd AG, PR
37:10 - Christie Wetzel, 1st OAF
38:53 - Kyle Edgerton, 3rd AG
39:37 - Liz Ozeki, 2nd OAF, PR
45:50 - Yuko Takakusaki, 1st AG
58:15 - Keith Campbell, 2nd AG
1:01:17 - Elizabeth Humphrey, 2nd AG

Mikala is raising money for a charity run at the NYC Marathon. She is holding a benefit tonight from 3-9PM at Pupatella Pizzeria. (Perhaps my favorite pizza in Arlington). Visit Pupatella Pizzeria (5104 Wilson Blvd) tonight and 25% of money spent will go towards Mikala Whitaker's NYC Marathon fundraiser for Rising New York Road Runners, which gives free running programs to kids across the U.S. Make sure to tell the restaurant that you're there for the fundraiser. RSVPs are encouraged but not required: https://bit.ly/3a4UGE1

The club is once again manning a water stop at the RnR Marathon on March 28 and we still need volunteers. All the details and to signup to help go to our website at http://dcroadrunner.org

I won't see you guys this week. Sadly, hurt my left shin pretty bad and will be heading to the doctor in the morning. Tough luck after 6 days a week running every week since last July 1 but these things happen to us who love running. Hope to see you next week. Have a great workout.

Coach Big Guy will be there tomorrow, but leaves for SXSW (Unofficially still ON!) Friday and will miss next week - Coach Rich will miss tomorrow, but is now USATF Level 1 Certified (way to go Coach Rich!) and will handle next week!

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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.