Fellow Endorphin Junkies
The weather tomorrow will be familiar, with temps in the low 70s and very high humidity at 97% - so, Swamp City. We will meet at Yorktown HS track. Around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) around 5:40 and before the 6 AM start time for warm up laps, instructions, and a Selfie.
August 19, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between
Water breaks are important ALL year round, especially when it will be Swampy like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!
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: 5:15 to 6:15 Pace, 5 to 6 x 1000m Intervals
Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals
Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals
Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 to 5 x 1000m 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 toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.
In Coach Rich Club News –
Greetings Thursday morning faithful. One marathon and one club race to report on this week.
Eunja Rau ran a marathon in her 16th state. This time Washington state and the Tunnel Vision Marathon. Her time was 4:08:02. She reported to me that her quads were shot. I guess you expect that when you run a downhill course with a 2000 foot drop! Way to go Eunja and big congrats.
It was a swampy night for yesterday's Paul Thurston 4.5M race around Burke Lake. Congrats to all for just showing and completing the race.
32:12 - Alex Cooke, 1st 25-29
33:17 - Chris Walsh, 2nd 30-34
36:12 - Paul Ryan. 1st 70-74
47:40 - Anne Coia, 2nd 55-59
50:06 - Eunja Rau
The next Bunion Derby race is a 3M Cross Country race held in conjunction with the club picnic on Saturday August 28. The picnic is always a great time and with a great meal provided! The race and food are free to club members. Please register in advance at dcroadrunners.org. We also need volunteers for the race. You can sign up at the same link above. The WDF and the RATW 5K's are next up on Saturday September 18 and then the National Capital 20M and the Janet Braunstein Memorial 5M races are on Sunday September 26.
See you all in the morning. Happy running!
Coach Big Guy cancelled his trip to Covid Hot Spot Texas, so he and Coach Rich will be at Yorktown tomorrow morning
