No TMBC, but 6 to 10 x 500m in 5k w/300m jogs

Fellow Endorphin Junkies

Tomorrow is a return to the Swampy weather we have had off and on for a couple of weeks, interspersed with some REALLY lovely weather as on Saturday and Sunday. It will be very warm and very humid rainy day - between 73 degrees and mid-80s, with a chance of thunderstorms virtually all day. The Temp + Dewpoint starts at 144 (difficult), but only ruins up to 148 – so take your chance with the rain (and remember the Yorktown track is sloppier than W&L, which has good drainage). A few of us will be running at 7 AM at Yorktown, so feel free to join in although this will – of course out of necessity – NOT an organized workout.

There is a big range of intervals – 6 is probably enough for most, but 8 or 10 if you are really pushing for a virtual speed race in two or three weeks. For those who just ran or are going to run a virtual Boston soon, just skip this entire workout!

September 10, 2020 - 6 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 8 to 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 7 – 9 Intervals
• Gazelles: 6:45 to 7:30 Pace, 6 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 - 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Greetings fellow Thursday faithful. This week features the Virtual Boston Marathon. We have a few folks participating. So far Christie and Rodrigo turned in really great efforts and Rodrigo ran his fastest time ever. Both of them spent a bunch of time on the injured reserve list this year so their results are very impressive. Congrats to them and good luck to the others running this coming weekend.

2:52:28 - Rodrigo Vellon
3:10:51 - Christie Wetzel

Happy running!

Coach Big Guy will be running the workout at YHS in the AM, but Coach Rich will be doing it Saturday!


Upcoming Events

DCRRC Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Book Club
Sun, Mar 14th, 2021, @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.