Fellow Endorphin Junkies
We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be August, with temps in the mid 70s, high humidity at 85and a little wind, so average summer running. Due to the warm and humid conditions, you should bring water for hydration after every other interval after you finish the 300m jog rest interval.
August 4, 2022 - 10 x 500m in 5k pace - with 300m jog recovery in between
• Stallions: 5:45 to 6:15 Pace
• Wolf Pack: 6:15 to 6:45 Pace
• Gazelles: 6:45 to 7:30 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace
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. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. 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 ...
Happy August to all Thursday morning track fans. This means summer is now more than half over. Fall racing will be here in no time so I hope you all enjoy this week's speed workout
Riley's Rumble Half Marathon was the only place I could find any of our faithful Thursday morning crew racing this past weekend. This is a real hilly half marathon put on by MCCRC. Congrats to Liz, Li and Hai!
1:30:15 - Liz Ozeki, 2nd OAF
1:40:28 - Li Fang, 1st 40-49
1:50:19 - Hai Nguyen
The final 3 Bunion Derby Races are in August. August 7 is the Steve Thompson 8K (7:00am this Sunday morning), August 16 is the Paul Thurston 4.5M and the 3M Cross Country Race is on Saturday August 20. This last one coincides with the annual DCRRC picnic. Always a great time, with great free food and very kid friendly. A true family affair. We hope to see you all there. You can sign up to run or volunteer for all of these on the club website at: https://www.dcroadrunners.org/
See you all in the morning. Happy running!
Rich
Coach Big Guy and Coach Rich will be at W&L High School in the AM!
