Fellow Endorphin Junkies
Tomorrow morning the temps will be nice, low 60s but higher humidity, breezy with no chance of rain. Bring lots of water though, as this tough speed workout will get us sweating! In honor of two EXTRAORDINARY races in the 400 meter hurdles at the Tokyo Olympics, with both the men's and women's silver medalists shattering the world record only to finish second. In the Men's race. Both Karsten Warholm and Rai Benjamin ran the "Best Race of All Time," with both breaking the world record and setting National Records, and the 4 runners-up also ran Continental or National records, with the Bronze Medalist running the fastest South American 400 ever. The Women's 400m hurdle race was just as great with both Sydney McLaughlin and Dalilah Muhammed breaking the world record, while Femke Bol ran a time that would have been a world record only a month ago, setting a European and Netherlands record in the process. While we can't hope to match those times (although I am hoping to do so in the first 200m of my final sprint tomorrow! ;-) ), we all cannot help but be inspired!
August 5, 2021 – Warholm/McLaughlin 400s - 10 to 14 x 400m in 5k pace - with 200m jog recovery in between
• Stallions: 5:45 to 6:15 Pace, 13 - 14 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 12 – 13 Intervals
• Gazelles: 6:45 to 7:30 Pace, 11 – 12 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 10 - 11 Intervals
This is another speed workout guaranteed to build both strength and stamina for your fall races! These are tougher than they look, as lactic acid will build through the workout as you also try to run a bit faster on each interval, 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 morning faithful. The only racing I could find for the crew this week was at last night's Steve Thompson 8K. Everyone that ran had a 1st place result! Congrats to all of you that raced!
35:23 - Alex Cooke, 1st 25-29
38:43 - Kate Scott, 1st OA Female
38:44 - Paul Ryan, 1st 70+
48:38 - Eunja Rau, 1st 50-54
The next Bunion Derby race is the Paul Thurston 4.5M around Burke Lake on Tuesday, August 17. The remaining schedule of races is on the Club website at dcroadrunners.org. Take note of the club picnic and Cross-Country race on August 28. I hope to see many of you there. It is always a great time and with a great meal provided! All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.
I won't be out tomorrow morning. Have a great workout and I hope to see you next week. Happy running!
Rich
Coach Big Guy has will be at Yorktown in the Morning!
